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    Goal-Directed Cold Exposure Protocols From The Huberman Lab Podcast

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    Carol Cordilha
    This protocol involves cold water exposure to activate brown fat thermogenesis and increase fat loss. It involves submerging in cold water until shivering starts, then staying in for 60-120 seconds while shivering. The person then exits the water and stands near it while continuing to shiver for another 60-120 seconds before repeating the process in 2-5 sets over a session, performing the protocol 1-3 times per week. The goal is to induce shivering through cold exposure to trigger the release of succinate and activate brown fat to burn more calories and lose fat.

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    Goal-Directed Cold Exposure Protocols From The Huberman Lab Podcast

    Uploaded by

    Carol Cordilha
    5K views2 pages
    This protocol involves cold water exposure to activate brown fat thermogenesis and increase fat loss. It involves submerging in cold water until shivering starts, then staying in for 60-120 seconds while shivering. The person then exits the water and stands near it while continuing to shiver for another 60-120 seconds before repeating the process in 2-5 sets over a session, performing the protocol 1-3 times per week. The goal is to induce shivering through cold exposure to trigger the release of succinate and activate brown fat to burn more calories and lose fat.

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    Fat Loss Cold Exposure Protocol

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    This protocol involves cold water exposure to activate brown fat thermogenesis and increase fat loss. It involves submerging in cold water until shivering starts, then staying in for 60-120 seconds while shivering. The person then exits the water and stands near it while continuing to shiver for another 60-120 seconds before repeating the process in 2-5 sets over a session, performing the protocol 1-3 times per week. The goal is to induce shivering through cold exposure to trigger the release of succinate and activate brown fat to burn more calories and lose fat.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    5K views2 pages

    Goal-Directed Cold Exposure Protocols From The Huberman Lab Podcast

    Uploaded by

    Carol Cordilha
    This protocol involves cold water exposure to activate brown fat thermogenesis and increase fat loss. It involves submerging in cold water until shivering starts, then staying in for 60-120 seconds while shivering. The person then exits the water and stands near it while continuing to shiver for another 60-120 seconds before repeating the process in 2-5 sets over a session, performing the protocol 1-3 times per week. The goal is to induce shivering through cold exposure to trigger the release of succinate and activate brown fat to burn more calories and lose fat.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    GOAL-DIRECTED COLD EXPOSURE PROTOCOLS 

     
    FROM THE HUBERMAN LAB PODCAST  
      
    1) COLD EXPOSURE PROTOCOL FOR ACTIVATING FAT LOSS   
    (Discussed on Episode 21 of the Huberman Lab Podcast “Science-Based Tools for Fat Loss”):   
      
    The goal of this protocol is to activate shivering, which triggers the release of succinate from
    muscle tissue.
    Succinate activates brown fat thermogenesis and large increases in metabolism and fat loss.
    [refs: #1, 2 below]  
      
    1. Set the water temperature to a level that will cause you to start shivering after 1-3 minutes
    of submerging/exposure.  
      
    (This may take some trial and error to find and will differ from person to person and depending
    on the time of day).   
      
    2. Submerge to your shoulders (head out of the water, but hands and feet under the water).  
    Don’t fight the shiver and indeed, you can sometimes facilitate the onset of shivering by
    shivering voluntarily.
    Achieve shiver and keep shivering for 60-120 seconds.  
      
    3. Once you have been shivering for 60-120 seconds, exit the tub and stand near it, but don’t
    cross your arms, or dry off.  
     
    Shivering outside the tub should continue for 60-120 seconds.  
     
    (Depending on the temperature outside etc.)  
     
    4.Once you start to feel your shivering slow down or stop, return to the cold plunge and
    repeat #2.

    5. Once you have been shivering in the tub for ~60-120 seconds, exit the tub again and stand
    near it, but don’t cross your arms, or dry off.  
     
    Shivering outside the tub should continue for 60-120 seconds.  
     
    Once you start to feel your shivering slow down or stop, return to the cold plunge and repeat
    step #2 again.  
      
    5. You can perform 2-5 sets of cold plunge/shiver and exit/shiver. Each plunge and exit is 1 set.
     
    But remember, the goal is to not adapt too quickly to the cold so that you can continue to get
    the fat-loss effects induced by shivering. So start with 3 (or even 2 sets and build up the
    number of sets over time). You can do this protocol 1-3 or even 5X a week. Protocols for
    resilience, recovery etc. are different.
     
    References  
    1
    Accumulation of succinate controls activation of adipose tissue thermogenesis. Nature 2018 (7716):102-106.   
      
    2
    Huberman Lab Podcast: https://www.youtube.com/AndrewHubermanLab  

    Note: The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford.
    The information provided here and on the podcast is not medical advice, nor should it be taken or applied as a
    replacement for medical advice. The Huberman Lab Podcast, its employees, its guests and affiliates assume no
    liability for the application of the information discussed. Always consult a board-certified Medical Doctor before
    adding or removing any health or fitness, nutrition or supplementation or drug treatment protocol.

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