The Optimal Time For Ice Bath & Sauna - Andrew Huberman

Watch the full episode now - https://youtu.be/31DMZLK_PPs

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.

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 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.

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.

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

Great explanation!!!

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 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

Good content! Thanks!

Doing this already. Great result.

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".

The heat protocol is amazing.

i geek out on this stuff - thank you

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

Thank you so much dude 🙏

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.