When performed correctly, cold plunging can have beneficial impacts on your brain, your body, and your overall well-being. The following is a protocol you can use to access some of these benefits.



by Andrew Huberman

The goal of this protocol is to activate shivering, which triggers the release of succinate from muscle tissue. Succinate activates brown fat thermogenesis (1) and large increases in metabolism and fat loss (2).

Step 1

Set the water temperature to a level that will cause you to start shivering after 1-3 minutes of submerging or exposure.

Fat Loss Protocol - Step 1

Step 2

Submerge to your shoulders. Don’t fight the shiver; you can even sometimes facilitate the onset by shivering voluntarily. Achieve shiver and keep shivering for 60-120 seconds.

Fat Loss Protocol - Step 2

Step 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.

Fat Loss Protocol - Step 3

Step 4

Once you start to feel your shivering slow down or stop, return to the cold plunge, and repeat step 2.

Fat Loss Protocol - Step 4

Step 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. Shiver for another 60-120 seconds, then repeat step 4 again.

Fat Loss Procotol - Step 5

Step 6

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 not to adapt too quickly to the cold so that you can continue to get the fat-loss effects induced by shivering.

Fat Loss Protocol - Step 6

(1) Accumulation of succinate controls activation of adipose tissue thermogenesis. Nature 2018 (7716):102-106

(2) Huberman Lab Podcast:

The information provided here and on the Huberman podcast is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, it’s employees, it’s 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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