Andrew Huberman Sauna & Cold Exposure Protocol: The Complete Science-Based Guide
Key Takeaways
- Weekly Sauna Target: 57 minutes total at 80-100°C (176-212°F), split across 2-7 sessions
- Weekly Cold Target: 11 minutes total at 37-60°F (3-15°C), split across 2-4 sessions
- The Søberg Principle: Always end on cold and let your body reheat naturally—don't towel off or warm artificially
- Critical Warning: Avoid cold immersion within 4-6 hours of strength training—it blunts muscle growth
- The "Suck" Barometer: Water should be "uncomfortably cold but safe"—cold enough you want to get out, but can safely stay
- Dopamine Benefits: Cold exposure increases baseline dopamine by 250% for hours—a sustained elevation, not a spike-and-crash
🔬 Want the foundational science? Start with our Ultimate Guide to Saunas and Cold Plunge Benefits Guide for comprehensive education.
Andrew Huberman has become the most trusted voice in science-based wellness protocols. As a Stanford neuroscientist and host of the Huberman Lab podcast—one of the most popular health podcasts in the world—he's translated complex research into actionable protocols that millions of people now follow daily.
What separates Huberman from other wellness influencers is his commitment to citing specific studies, explaining the underlying mechanisms, and providing precise parameters. His sauna and cold exposure protocols are no exception. Rather than vague recommendations, Huberman offers exact temperatures, durations, and timing guidelines backed by peer-reviewed research.
This guide breaks down everything you need to know about Huberman's deliberate heat and cold exposure protocols—from the science behind them to the specific routines he recommends for different goals.
Who Is Andrew Huberman?
Andrew Huberman, Ph.D., is a professor of neurobiology and ophthalmology at Stanford University School of Medicine. His laboratory focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance.
Huberman launched the Huberman Lab podcast in 2021, and it quickly became a phenomenon. Episodes regularly exceed 2-3 hours as Huberman deep-dives into topics ranging from sleep optimization to hormone health, always grounding his recommendations in published scientific literature.
His approach to sauna and cold exposure exemplifies his methodology: he synthesizes research from Finnish cardiovascular studies, metabolic research, and neuroscience to create protocols that are both evidence-based and practically applicable.
Huberman's Deliberate Heat Exposure Protocol
The Science of Heat Exposure
Before diving into specific protocols, Huberman emphasizes understanding why heat exposure works. When you enter a sauna, several physiological cascades begin:
- Heat Shock Proteins (HSPs): Heat exposure activates heat shock proteins that protect other proteins from misfolding and aggregation. Just 30 minutes at 73°C (163°F) can significantly increase HSP levels. These proteins help prevent cellular damage associated with conditions like Alzheimer's disease.
- Cardiovascular Adaptations: Your heart rate increases, blood flow surges, and blood vessels dilate to cool your body. The body perceives this as similar to moderate cardiovascular exercise, which explains why regular sauna use reduces cardiovascular disease risk.
- Dynorphin-Endorphin Cascade: Initial discomfort triggers dynorphin release (which makes you feel uncomfortable), but this sensitizes your opioid receptors for enhanced endorphin response afterward—explaining the euphoria many experience post-sauna.
- FOXO3 Gene Activation: Heat exposure activates the FOXO3 gene, associated with longevity in human studies. This gene supports DNA repair and cellular maintenance.
Core Sauna Protocol
Huberman's baseline sauna protocol is built on research showing that 57 minutes of sauna exposure per week, combined with 11 minutes of cold exposure, provides significant metabolic and health benefits. Here are his specific parameters:
| Parameter | Huberman's Recommendation |
|---|---|
| Temperature | 80-100°C (176-212°F) — adjust based on personal tolerance |
| Duration | 5-20 minutes per session |
| Weekly Total | 57 minutes minimum for metabolic benefits |
| Frequency | 2-7 times per week (4-7x optimal for cardiovascular benefits) |
| Hydration | 16 oz (500ml) water per 10 minutes in sauna |
Goal-Specific Protocols
🫀 For Cardiovascular Health
Finnish studies spanning 20+ years show that sauna frequency matters more than duration for cardiovascular outcomes. Huberman recommends:
- Use sauna 4-7 times per week
- 5-20 minutes per session at 80-100°C
- More frequent use shows greater cardiovascular mortality reduction
📈 For Growth Hormone Release
This is where Huberman's protocol differs most from general recommendations. Research shows sauna can boost growth hormone up to 16-fold, but there's a catch: the body adapts, so frequent sauna use blunts this effect.
- Use sauna infrequently: once per week or less
- Multiple 30-minute sessions with 5-minute cool-down periods between
- Enter in a semi-fasted state (2-3 hours since eating)
- Lower blood glucose enhances growth hormone release
😌 For General Health & Mood
- Total of 1 hour per week, split into 2-3 sessions
- Temperature at 80-100°C (176-212°F)
- Benefits mood, stress management, and hormetic response pathways
Saunas for Huberman's Protocol
Full-spectrum infrared saunas that reach Huberman's recommended temperatures with advanced features for optimal heat therapy.
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Nine full-spectrum heaters deliver comprehensive near, mid, and far infrared wavelengths. Rapid Internal Heating System gets you to temperature faster for efficient 20-minute sessions per Huberman's protocol.
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12 Ultra Full-Spectrum Heaters • 2-4 Person • Hot/Cold Cleansing
Features exclusive Hot/Cold Cleansing System—ideal for Huberman's contrast therapy protocol. 3D Heat Therapy ensures even heat distribution for consistent 57-minute weekly sessions.
View Product →Huberman's Deliberate Cold Exposure Protocol
The Science of Cold Exposure
Cold exposure triggers a powerful stress response that, when controlled, produces significant benefits. Our cold plunge benefits guide covers the full science, but here are the key mechanisms Huberman emphasizes:
- Dopamine Surge: Studies show cold exposure can increase baseline dopamine by 250% for hours afterward. Unlike stimulants, this isn't a spike-and-crash—it's a sustained elevation that improves mood, focus, and motivation.
- Norepinephrine Release: Cold triggers 200-530% increases in norepinephrine, enhancing alertness, attention, and cognitive function.
- Brown Fat Activation: Cold exposure converts white fat (energy storage) to brown and beige fat (metabolically active), which burns calories to generate heat. Regular cold exposure increases this conversion over time.
- Stress Inoculation: By practicing "top-down control" over your stress response in cold water, you build resilience that transfers to other life stressors.
Core Cold Protocol
Huberman's cold protocol is deceptively simple: 11 minutes per week total. But the details matter.
| Parameter | Huberman's Recommendation |
|---|---|
| Temperature | "Uncomfortably cold but safe" — typically 37-60°F (3-15°C) |
| Duration | 1-5 minutes per session |
| Weekly Total | 11 minutes total (NOT per session) |
| Frequency | 2-4 sessions per week |
| Immersion Type | Full body up to neck > cold shower > cold air exposure |
🧊 The "Suck" Barometer
Huberman's signature concept for cold exposure: the temperature should evoke the thought, "This is really cold, and I want to get out, BUT I can safely stay in." For some people, that's 60°F. For others, it's 40°F. The colder the water, the shorter the exposure needed—research shows significant dopamine increases from just 20 seconds in 40°F water.
🧱 "Counting Walls" for Resilience
During cold exposure, your mind will push back with thoughts like "get out now." Huberman calls these mental barriers "walls." Counting them ("there's wall #1, there's wall #2") helps you practice top-down control over primitive brain responses—a skill that transfers to handling stress in other areas of life.
Named after Dr. Susanna Søberg, whose research Huberman frequently cites, this principle states: if doing contrast therapy, end on cold. After cold exposure, don't towel off or warm yourself artificially—let your body heat itself naturally. This forces your metabolism to work harder and enhances the thermogenic benefits. The shivering that follows releases succinic acid, which activates brown fat.
This is one of Huberman's most important caveats: Do not do cold water immersion within 4-6 hours after strength or hypertrophy training. The anti-inflammatory effects of cold exposure can blunt the very inflammation needed for muscle adaptation and growth. Cold showers appear to be fine, but full immersion after lifting may reduce your gains.
Safe timing options:
- Cold exposure in the morning, strength training later in the day
- Strength training, then wait 6-8+ hours before cold immersion
- Separate days for cold exposure and hypertrophy training
- Cold showers (not full immersion) are less likely to interfere
Cold Plunges for Huberman's Protocol
Premium cold plunges that reach Huberman's recommended 37-60°F range with precise temperature control for consistent weekly sessions.
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37°F minimum • Fits up to 6'6" • 350 lb capacity
Full-body immersion "up to neck" as Huberman recommends. Larger capacity accommodates taller users for proper contrast therapy sessions. Built-in timer helps track your 3-5 minute sessions.
View Product →Huberman's Contrast Therapy Protocol
Huberman designates one day per week specifically for deliberate heat and cold exposure. His personal Tuesday routine combines both modalities for maximum benefit. Learn more in our complete contrast therapy guide.
Huberman's Tuesday Contrast Protocol
- 20 minutes in sauna at high temperature
- 3-5 minutes cold plunge up to the neck
- Repeat cycle 3 times total
- End on cold (Søberg Principle)
This contrast protocol creates hormonal and neurotransmitter adaptations that enhance tolerance to both temperature extremes while maximizing the dopamine and metabolic benefits.
Practical Implementation Guide
Beginner Protocol (Weeks 1-4)
| Modality | Parameters |
|---|---|
| Sauna | Start at lower temperatures (160-175°F) for 5-10 minutes, 2-3x per week |
| Cold | Begin with cold showers (last 30-60 seconds on cold), progressing to 1-2 minute cold immersions |
| Weekly Totals | 20-30 min sauna, 3-5 min cold |
Intermediate Protocol (Weeks 5-8)
| Modality | Parameters |
|---|---|
| Sauna | Increase to 175-195°F for 15-20 minutes, 3-4x per week |
| Cold | Progress to colder temperatures (50-55°F) for 2-3 minutes |
| Weekly Totals | 45-60 min sauna, 8-10 min cold |
Advanced Protocol (Ongoing)
| Modality | Parameters |
|---|---|
| Sauna | 195-212°F for 15-20 minutes, 4-7x per week (57+ min weekly total) |
| Cold | 40-50°F for 3-5 minutes (11+ min weekly total) |
| Contrast Sessions | Weekly 3-cycle sessions (sauna → cold → repeat) |
Frequently Asked Questions
Huberman has a partnership with Plunge, which makes both cold plunges and saunas. He's emphasized that the type of sauna (traditional Finnish, infrared, or wet) matters less than reaching the target temperature and duration. Traditional Finnish and wet saunas tend to be more effective at achieving the 80-100°C (176-212°F) range; infrared saunas often don't get as hot, so check specifications carefully. See our infrared vs traditional sauna comparison for detailed differences.
His typical sessions are 3-5 minutes at temperatures cold enough to trigger the "want to get out" response. For his weekly contrast therapy day (Tuesdays), he does 3 rounds of 3-5 minutes cold, alternating with 20-minute sauna sessions. The weekly target is 11 minutes total of cold exposure, not per session.
For contrast therapy, Huberman recommends starting with sauna, then cold. Most importantly, end on cold to force your body to reheat naturally (Søberg Principle)—this maximizes thermogenic benefits. For standalone sessions: do cold exposure in the morning for dopamine/energy benefits; do sauna in the afternoon or evening, which aligns better with circadian rhythm and may improve sleep.
Not immediately. Wait at least 4 hours—ideally 6-8 hours—after strength or hypertrophy training before cold water immersion. Cold blunts the inflammation needed for muscle adaptation and can reduce your gains. Cold showers are likely fine; it's full immersion that may interfere. Better options: cold in the morning with training later, or separate cold and lifting days entirely. For optimal recovery strategies, see our sauna for muscle recovery guide.
These numbers come from Dr. Susanna Søberg's research, which found these weekly thresholds (57 min heat, 11 min cold) were associated with significant improvements in metabolism and brown fat activation. Huberman emphasizes these are minimums for metabolic benefits—not magic numbers. More exposure provides additional cardiovascular benefits, particularly for sauna use (4-7x per week shows greater mortality reduction).
Named after researcher Dr. Susanna Søberg, this principle states that you should end contrast therapy on cold and let your body reheat naturally—don't towel off vigorously or use artificial warming. This forces your metabolism to work harder to generate heat, which enhances thermogenic benefits. The shivering that follows releases succinic acid, which activates brown fat for increased calorie burning.
During cold exposure, your mind will push back with thoughts like "get out now." Huberman calls these mental barriers "walls." By counting them ("there's wall #1, there's wall #2"), you practice "top-down control"—using your prefrontal cortex to override primitive stress responses. This skill transfers to handling stress, discomfort, and challenging situations in other areas of life.
Huberman's "suck barometer" states the water should be "uncomfortably cold but safe"—cold enough that you want to get out, but you can safely stay in. This is typically 37-60°F (3-15°C), but varies by individual. The colder the water, the shorter the exposure needed—research shows significant dopamine increases from just 20 seconds in 40°F water. Start warmer (55-60°F) and progress colder over weeks.
Build Your Huberman-Inspired Wellness Setup
Ready to implement Huberman's science-based protocols at home? The key is choosing equipment that can reach the temperatures his research specifies. Traditional and infrared saunas should reliably reach 176-212°F. Cold plunges should maintain 37-50°F with consistent cooling. Start conservatively, progress gradually, and let the science guide your practice.
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Full-spectrum saunas for Huberman's 57-minute weekly protocol.
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