Huberman's Cold Exposure for Metabolism & Health

Huberman's Cold Exposure for Metabolism & Health

Using Deliberate Cold Exposure to Boost Brown Fat Thermogenesis

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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Deliberate Cold Exposure

Deliberate Cold Exposure

7:00 AM
15m
  • You do NOT need to induce shiver, but if your primary goal is to induce maximal increases in metabolism, both in the short term and in the long term, then end on cold and find a way to shiver.
  • Provided that the level of cold that you're exposing yourself to is still safe for you overall.
Maximize Brown Fat Thermogenesis
Simple Task
Simple Task
Simple Task
Simple Task
Simple Task
Simple Task
Choose from 5 Options
breath control ,
double inhales through nose ,
maths/arithmetic ,
recounting difficult content ,
other
Choose from 6 Options
>1 ,
1-2 ,
2-3 ,
3-4 ,
4-5 ,
5+
Cold Exposure
Choose from 7 Options
shower ,
pool ,
ice bath ,
lake ,
ocean ,
cryochamber ,
other
What You'll Get
  • Boost metabolism
  • Build resilience and grit
  • Maximize brown fat thermogenesis
  • Enhance focus and calmness
  • Optimize cold exposure duration
  • Cold induces alertness, do it early in the day
What you need to get started
As recommended by the creator

What do I need to start this routine?

Optional

Cold Water (Lake/Pool)
Cold Shower

Ice Bath

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Read the Sports Medicine Study on Cold Exposure

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Try It Out, Adjust As You Go!
What People Think About This Routine
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