Protocols For Deliberate Heat & Cold Exposure
Today l'll be covering the benefits of both deliberate heat and cold exposure.I'll list 8 different protocols plus some tips on how to maximise your experience all derived from the papers listed down below.These protocols are actionable right now, so simply align with the protocol that best fits your goals and start today.

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Overview

• Effects that both deliberate heat and cold exposure can have on your body
• Ways that you can expose your body to hot and cold environments
• different protocols that you can follow that will align with your goals or desired outcomes

(00:06:46) Why protocols and not habits
(00:07:36) Ep 20 Habits with Ben - https://open.spotify.com/episode/546Skp46xtsd9EDA0cRRjF?si=67c5d3b4daa14119
(00:10:45) What deliberate exposure is
(00:13:06) Effects on the body - Tempter and circadian rhythm
(00:14:54) Tips on thermal regulation
(00:19:18) Dynorphins & endorphins - Protocol 1 Increasing Mood & Wellbeing
(00:24:36) Understanding the Heating and Cooling process
(00:30:30) Circadian rhythm - tips for improving
(00:35:50) Deliberate cold exposure - The Specifics
(00:37:07) Types of cold therapy
(00:40:19) Positive effects of cold exposure
(00:45:51) Hormone responses to ice baths
(00:48:15) Protocol 2 Learning & retaining information
(00:52:31) Protocols 3 ice baths for mental resilience
(00:55:35) Protocol 4 Hot & Cold Therapy
(00:57:53) Ice Bath Tips
(01:00:06) Deliberate heat exposure - The Specifics
(01:02:57) What are the parameters of sauna
(01:09:37) Protocol 5 metabolism increase
(01:11:36) Protocol 6 increases Growth Hormone
(01:16:01) Protocol 7 sleep and growth hormone
(01:19:36) Protocol 8 Rehydration post sauna

Disclaimer

• all advice is general in nature
• before you try anything, seek advice from a trusted Dr or expert

Credits

• Andrew Huberman @ the Huberman Lab Podcast - HubermanLab.com
• All studies will be listed in the show notes

Article Links - ColdBrief aerobic exercise immediately enhances visual attentional control and perceptual speed. Testing the mediating role of feelings of energy: https://bit.ly/3KbiF6UHuman physiological responses to immersion into water of different temperatures: https://bit.ly/3x09iTOAdipose-tissue plasticity in health and disease: https://bit.ly/3J7nr41Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain: https://go.nature.com/3DDegY7Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression: https://bit.ly/35Au696Work Volume and Strength Training Responses to Resistive Exercise Improve with Periodic Heat Extraction from the Palm: https://bit.ly/3u5qGoi

Article Links - HeatSauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study: https://bit.ly/3EIC6C4Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men: https://bit.ly/3LiREPtEndocrine effects of repeated sauna bathing: https://bit.ly/3kaSD8CGrowth hormone response to different consecutive stress stimuli in healthy men: is there any difference?: https://bit.ly/3rNhSBUSauna Bathing and Risk of Psychotic Disorders: A Prospective Cohort Study: https://bit.ly/3vJN6Lg