Huberman's Cold Recovery for Reduced Inflammation

Huberman's Cold Recovery for Reduced Inflammation

Using ice baths and cold to enhance recovery and performance

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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!

Cold exposure for recovery

Cold exposure for recovery

7:45 AM
5m

Use deliberate cold exposure after training to reduce inflammation and improve recovery. Benefits are dose-dependent, so aim for multiple sessions per week.

Choose from 6 Options
>1 ,
1-2 ,
2-3 ,
3-4 ,
4-5 ,
5+
Simple Task
Choose from 6 Options
breath control ,
double inhales through nose ,
maths/arithmetic ,
recounting difficult content ,
recount day ,
other
Simple Task
Choose from 7 Options
shower ,
pool ,
ice bath ,
lake ,
ocean ,
cryochamber ,
other
What You'll Get
  • Build resilience and grit
  • Develop focus strategies
  • Speed up recovery
  • Reduce inflammation
  • Boost muscular power
  • Dose-dependent improvements
  • Use on rest days as well
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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Try It Out, Adjust As You Go!
What People Think About This Routine
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