Watch the full episode now - kzfaq.info/get/bejne/aZd0gL19sMW0gKc.html

The more I learn about being healthy, the more important it is that I become a multimillionaire and retire ASAP. Need to do cardio in the morning, sauna and ice baths throughout the day, lift at night, 5-6 small meals daily, daily meditation and prayer, and a minimum of 8 hours of sleep at night (and upwards of 10-11 is ideal) for mental health and to maximize muscle protein synthesis.

Ideally eat 75 small meals a day, sleep in the snow and wash with coconut husks.

I deal with anxiety. General anxiety started in my 40s. When I do 15 minutes of sauna at 190 degrees , then 30 minutes workout in pool, 10 minutes in whirlpool, 5 minutes in pool, I feel totally relaxed and set myself up for success all day long.

Super interesting. I could listen to that dude for hours. Easy to follow easy to understand. Loved it

I just came back from a cruise--Carnival Mardi Gras. I have been cruising for years, and never once used the thermal suites. This time I did. I am so sorry that i did not do it before. They had the biggest thermal suite i have seen on a cruise. Two steam saunas (0ne called the aroma room, it was still steam just less) , the salt room and the dry sauna.The plan i used was rotation 15 min on each. One of the steam rooms was really challenging. I did on about three rotation a total of almost 4 hours. They also had a nice pool and warm stone chairs, i also spent some time on this section before starting a rotation. When i got off the cruise, my skin felt like baby skin. I sleep well. If i ate too much at night with all the salt in the food , the next day it would be taken care off by the saunas. Really cool! now i am looking for a portable steam sauna for my home use

You are amazing! Thank you so much for your help!!! Love xx peter

Definitely one of the my favorite interviews. Top 3 for sure.

Similar to using heart rate or effort to moderate running on a polarized training plan, we need metrics to track and optimal ranges for getting the biggest bang for buck out of sauna and cold exposure.

Great explanation!!!

Thing is, everybody can try to optimalize as much as possible; bottom line is that 10 minutes of sauna 2-5 times a week is still great, and everything above/below is also really good. Find your own balance. It could be working out 2-3 days a week with sauna/cold exposure after. Everything is better than nothing - remember that!

Workouts are stressing the body so I love doing Sauna afterwards to relax, doing it at 9 pm and then going to sleep is freaking awesome.

i geek out on this stuff - thank you

Good content! Thanks!

The heat protocol is amazing.

I sauna daily 20 mins infrared at 60 degrees. After which I cold plunge at .5 to 1 degree for 8 to 10 mins. At 60 I feel alive and stronger than ever. Cold plunging daily for 12 months before perhaps a couple of times a week. Sauna is new, a month and loving this transition.

Thank you so much dude 🙏

Doing this already. Great result.

In Scandinavia and Finland we hit wood fired sauna of 80-200kg stones around 70-90 Celsius for 20-120minutes several times/week goin out in snow, cold water o just cold shower a few times when the sauna gets too warm.

I save time by combining the heat from the sauna with the cold from the ice baths. I do so by spending the majority of my day in a sort of medium temperature. It's great. I call it hot/cool or "Hool".

Awesome Stuff

It’s a staple for me almost every night! Cold bath and sauna in the evening! It feels amazing…i have to purposely takes days off although I’d rather not

I workout 3x a week and on the off days I do sauna for 20min followed with cold shower

Dude that studio setup is bonkers! 🚀

I climb trees all day at work then after i do 20 mins sauna and 5 mins cold shower x2 then a long swim. the feeling after the first cold shower gives me insane euphoria. i dont know about all the science involved in it i just know it makes me feel real good

I’ve been keen on morning workouts that end with a 10 min sauna and a cold shower when I get home. As long as I hydrate enough it’s a fun routine

Fascinating!

This was great info Andrew. I may have missed you saying but with the sauna part is an IR sauna ok as I have no access to a steam sauna. If so is the temp in them suitable for the effect?

When i did ice bath and sauna, i would start with a fast dip in cold water, then 10-15minutes in sauna, then back into the cold and stay as long as possible and then back to the sauna, i would do this 2-3 times back and forth.

He touched on hydration, if you are doing low carb especially, you NEED to supplement hydration and electrolytes even if you are doing cold immersion only. or even keto only

When I worked as a Dog Musher in Arctic Norway the temperatures sometimes went as low as -30C. I got used to the cold so we felt warm until it went below -20. After a full season I was just wearing a T-shirt in -5. I would also use the sauna about 3 times a week. I've not been as fit or healthy since I left Norway. The Beer was fecking expensive so we didn't drink much either which would have improved my health also.

We approve, great content!

As the leading expert on sauna use in Australia, the continuous increase of people using ice bath/sauna therapy is great to see. It is important to mention that everyone using this particular process will indeed be at different stages or levels of tolerance for hot to cold or cold to hot sessions. The information coming from people's experiences on this topic is very interesting to read.

You may or may not have time to look at my reply- but I do appreciate your info in your video albeit a year too late. I'm a former endurance athlete who never used the sauna or cold plunge (per se) but I did cold water endurance swimming. At 59 I've let myself get heavier than I've ever been in my life. I've started doing the sauna for 20-23 mins 3X per week and cold plunging 3X right after sauna for 2 mins. My sauna is wood-fed and I am achieving temps between 160 and 175F and using water over lava rocks for steam. My heart rate fluctuates between 135 to 140 in the sauna and will drop to as low as 54 bpm while in the cold tub. My work has me leaving my home at 5:30AM so I've never considered doing the cold plunge in the morning. I've always done my saunas and cold plunges after work in the evening. I am having trouble sleeping but I generally feel great afterwards. Should I modify what I'm doing or just take the anything is better than nothing approach? I'm currently doing no workouts in conjunction with any of this. Thanks and Happy New Year!

I do icebath every day at 0-2C 4-7min and love it. I converted freezer. Unfortunately infrared sauna is not hot enough for me. I do 30 min 3 times a week at 140F

That guy getting the interview is full of great human knowledge! Whoo😮

Hey just wanted to add a quick tip in about the not using a towel but allowing it to evaporate off, the best way is to use a flat edge like a credit card/squeegy, as it doesn't block the pours up either 👌

Thanks! As a fighter and athlete this really adds value to my life quality

I almost passed out in the Sauna yesterday, went in dehydrated learned my lesson .

What about spa versus sauna? I have a spa and a pool with water in low to mid 60’s. I get significant energy / mental alertness from 5-10 minutes in pool. Thanks for feedback!

Idk who needs to see this. but i use reusable ice blocks for my bathtub to get the cold water immersion. for those of you who dont feel like using bags of ice all the time. i found it works great. be sure to figure out how many you need, my 2 person jacuzzi tub needs at least 5 big blocks haha.

I’ve been going to sauna since my birth, and still in the age of 27 I use the sauna about 2-3 hours a week, since we have saunas in rental flat apartments in Finland. Here, you might not have your own sauna in your apartment, but every apartment complex has at least one, which u can use. I get two free 1 hour saunas per week for free, and so do my neighbours. I’m so glad ”saunominen” is a big Finnish thing. And my metabolism has always been great, my blood circulation is great and my skin is in awesome condition. Sauna is a spiritual place for us. You can calm down, think nothing and just let the heat and steam calm your mind and relax your muscles. I love it❤

Sounds like a lot of work/time to minmax. I'll just stick to cold showers in the morning! Great clip nonetheless

Could you please link the articles discussed in this video in the description?

Never Give Up❤❤❤

Whoa, this is kinda freakin' me out right now! So I was chattin' with this health ai thinga called August about cold exposure, cause I heard it's good for metabolism and wanted to know if it was like, real. And man, August went all out on how this whole thing works, how brown fat is activated, benefits and everything! Even mentioned that diving reflex stuff and the whole "it's not about specific temperature, but how cold it feels." I mean, exactly what's in this video! Isn't it insane? I feel like ai is everywhere these days, kinda scary but wicked cool at the same time! Big thanks to Chris and Prof Huberman for this video. You guys are changing lives with this stuff! Thank you! 🙌

I use my cold plunge everyone morning the second I wake up. I spend about 25-30 mins at 45-48F degrees; I found that temperature is best for me. I started at 39f, and it was just miserable and could only manage 13 minutes. I love it, and It helps me with hyper focus.

57 minutes. Spurious precision.

I have a sauna, a steam a hot jacuzzi , and an ice bath. I alternate between all, but still haven’t figured out the timings for best results and on what to end.

here in north europe most people have sauna in their house and during sauna breaks we jump in the ice hole - young and old. unfortunately it is very common to also drink alcohol during this ritual but atleast it's fun :D

The heat recommendation is for Finnish sauna, infrared sauna can't get this hot and doesn't need to as it would be totally unbearable. My IR Sauna gets up to 153°F and I can barely stand to stay in it for 45 min before the cold tub.

5:30 That's an awesome routine...

Huberman is legit.

The maximum time for an ice bath is 20 minutes. More than that might cause frostbite. After 20 minutes, the blood vessels constrict and the body experiences decreased circulation

What is his watch here? Love it!

I’ve been doing ice baths, Got blood work done and doctor thought I was on Roids do to my ng/dl of 950 😂 God is good sauna and ice baths is too ☝🏽

Its crazy to read these comments as finnish person when literally everybody has a sauna, your parents, all your neighbors + maybe you have second cottage sauna somewhere, even small studio apartments have saunas and there is public sauna in most condos. Its so ingrained to just casually sauna for any reason any time whatsoever, never really though about it being that healthy or anything, just relaxing physically and mentally(underlooked aspect of it imo).

Funny about russians in a banya)) You actually look like Sergey Badyk - russian trainer. Banya is actually great! I started visiting banya after workout - for 15 minutes + cold shower in between sessions and it actually makes me feel happier. And I agree it's better have a cold shower after banye - so that you come out feeling fresh. Siberia, Krasnoyarsk

wow so random but ive literally worked in that exact studio theyre in as a moving contract job. they were setting up an art gallery

I ain’t got time for that! 🤦🏽‍♀️ Cold minute showers it is! Lol Thx for the info!

Shukriya jannab.

4:10 After cold technique 6:44

What is your feeling on Infared Saunas compared to the dry heat saunas? Are they more effective and are they safe to use?

I wonder how drinking while the sauna cycle (HGH Cycle) deminishes the returns for the stressors... as liquid is a heat sink... also doing heat adaptation for sports and using passive heat with sauna drinking during the stressor will diminish the effects...

Ice bath is like cool sculpting taken to another level

Soon its time for cold exposures. I'll just walk with slippers and tshirt and some pants at winter time. No matter if it is -30 celsius. Always can go for a little time outside. Twice a week sauna at 80 celsius, take pauses and go to outside to cool of, or into the snow.

higher sauna temperatures take time to get used to. One may be able to handle higher temperatures but one must ask what one wants out of sauna experience. For me I need to unwind from hard work. Stretching in sauna between 140-160 is perfect to defy gravity and get what amounts to a free deep tissue message. Then once the body kinks are worked out I can crank up temperature and end with loylo. Saunaing does not need to be a pissing contest to see who can handle the hottest temperature. It is about tuning up the mind and body in more ways than are describable.

hey that's me in the cover art :)

You can do the same thing I 60 degree water. You don’t need the water to be 30-40 degrees. You can fill tub up with only cold water and do the same

I love going to Korean Spas for hours. They also have food. Ever try those?

I have an infrared sauna that gets up to like 125 drgrees, if recommendation is 57 minutes per week at 187-212 degrees, should I do twice as long in infered sauna at 125 degrees to get same benefits? Thx

I do cold plunge 15 mins a day . Alll the cellulite on the back of my legs is gone . It's been 3 weeks 🩵🧊

I`ll go to sauna 7-8 times a week and staying in cold bath everyday 2-4 minutes. Greeting from Finland, where you can find the world best saunas!

I just lifts weight for 30 to 40 mins and hit the sauna after for 20 minutes and feel fucking great. And everyone seems so be getting colds and I haven’t ! Plus I eat good organic steaks and potatoes and fruits.

Some people do only x2 30min and get the same growth hormone effects

so for the best benefits of the 16 x GH increase should I do it after and intense workout like leg day?

I WAS 190 LBS AND MUSCULAR FIT, NOW I WEIGH MYSELF, 165 LBS MUSCULAR AND FIT, STILL HAVE MY 8 PACK ABS AT 48 YRS OLD, I DO STEAM SAUNA TWICE A DAY FOR 15 MIN SESSIONS, MY 1ST SESSION IS STARTED WITH 17 MINS OF EXERCISE BIKE AND IMMEDIATELY I GET INTO MY STEAM SAUNA THAT'S BY THEN COOKING AT 112 DEGREES. THAT'S ONE OF THE THINGS I DO TO LOOK 33 YRS OLD AT 48 YRS OLD. I ALSO LIFT WEIGHTS 4 TO 5 DAYS A WEEK, ALL MUSCLES OF THE BODY INCLUDING GLUTES, I STILL HAVE MY THUMBNAIL BICEPS AT MY AGE, I'M DOING THINGS RIGHT

I can fall asleep in the sauna, typically set to 80 degrees, but I have to time myself or I'll be in there for ages. The plunge pool however...I tried it today for the first time and I managed to get one foot in for half a second, lmao. Maybe tomorrow I will get both feet.

Can we get Celsius conversions on the display please

The heat temperature range is pretty shocking to me. Can we actually safely withstand temperatures over 200°? I participated in a sweat lodge where the leader had a reputation for "pouring hot" and he definitely lived up to it; I wonder how hot it got in there.

I do 118 sauna for 20 minutes then hit 36 degree water for 5 minutes! I do this twice, total of 1.5 hours. It changes my life every time. If I just do cold I can do cold water for 15 minutes as long as I can actually swim.

Who has time to adhere to these fitness schedules? I truly appreciate all the research and information emerging on these topics... but can we center this advice around the vast majority of people who have to work for a living?

Finn’s have been doing this for ages

In Scandinavia we throw a ton of water mixed with birch extract on to the rocks during the session and then swing a bundle of birch branches in the air to move the steam around, which makes the sauna very hot (I always say "If it's not slightly uncomfortable then it's not done right"). When doing so, it is only possible to stay within for 15 to max 20min. So I suppose that the 30min rules that Huberman recommends is in a sauna on a steady temperature? Besides this I am curious on the difference of effectiveness between traditional sauna versus the steam bath?

I was told by the PT in highschool that roughly 3 minutes is good for the icebath because the blood vessels wont stay optimally constricted for longer. Can confirm or deny?

Cold plunge about 30 mins before bed at 55 degrees for 5-10 mins makes a huge difference in my heart rate, HRV and deep sleep.

Unfortunately I have to say that immediate cold baths are bad solution if we wanna get rid of inflammations in our muscles. There are a few researches that show overlonged regeneration process if we use cold exposure after training session. You gonna feel great so true but if u are focused on sport performance and big results it’s even better to do ice baths before lifting or several hours after session.

What about a hot spring to warm up vs sauna?

I do sauna for an hour total. Since 2006 lol its bomb AF

Wow, I guess I need to slow down on the sauna. I do 2 - 10 minute session before and after exercising.

I love saunas but i'm from Finland so that's no surprise.

Sauna til failure into a cold shower blast for a couple min. Don’t need to look at linear timings.

I’ve trained with some of the best athletes over my life and consider myself incredibly knowledgeable, and very well rounded. I don’t know anyone who can do 4 rounds of 30 min saunas and NOT get severely sick with heat exhaustion/heat stroke. Honestly I love this guy and most of stuff he says is on point. I know it wasn’t his advice he was sighting a study but that sounds incredibly dangerous not just a little but beyond dangerous

1:20 187F - 212F ~= 86C - 100C

lol at the thumbnail with JRE

I gotta go to work and get home late so ain't got time for all this 🙂

What about low temp infrared sauna? Heating from the inside out instead of outside in? I have a full spectrum infrared tent. I’m full on sweating in 15 minutes.

I found a company called Apex Cool Labs that make a very good affordable palm cooler. I have a set and they’re awesome

I’m sorry English is my second language and I’m learning on comprehensions. Can someone please provide a summary of what the routine is depending on whether fat burning or hypertrophy?

For cold exposures i usually aim for around 8 degree Celsius for around 10 mins, if your starting out trying 12 degree Celsius and only half your body. Also try jumping in with your gym gear on, socks and all!! The idea is to get you adjusted and not put off, cold exposure has been great for me and many others. So leave the ego at the door and ease your way into it. Breath through it, I know you can do it! 🙏