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Cold Exposure (Deliberate Cold Therapy)

biohacking · medium · 15-20 min/week

What is Cold Exposure (Deliberate Cold Therapy)?

Brief immersion in cold water (50-59°F/10-15°C) to trigger norepinephrine and dopamine release, improve metabolism, reduce inflammation, and build mental resilience. 11 minutes total per week is the evidence-based minimum effective dose.

Is there evidence for it?

EVIDENCEmoderate

How do you do Cold Exposure (Deliberate Cold Therapy)?

  1. 1.Start with 30-second cold finishes at the end of your regular shower; build to 1-2 minutes over 2 weeks
  2. 2.Progress to dedicated cold showers (2-3 minutes at the coldest setting) or cold plunges if accessible
  3. 3.Target: 11 minutes total per week across 2-4 sessions (e.g., 3 sessions of ~3-4 minutes each)
  4. 4.Water temperature: 50-59°F (10-15°C) — cold enough to make you want to get out but safe to stay in
  5. 5.End cold, NOT with a hot shower (Søeberg Principle: let your body reheat naturally to maximize metabolic effect)

How long does it take?

15-20 min/week.

Is it hard to start?

medium.

Source: Andrew Huberman (11 min/week protocol); Dr. Susanna Søeberg (Søeberg Principle); dopamine studies showing prolonged elevation after cold exposure
cold-exposure · dopamine · norepinephrine · metabolism · resilience · inflammation
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.