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    Protocol - Fat Loss - Cold Exposure - Huberman

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    Grigoris Vasilopoulos

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    © All Rights Reserved
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    Protocol - Fat Loss - Cold Exposure - Huberman

    Uploaded by

    Grigoris Vasilopoulos
    994 views3 pages

    Original Title

    Protocol_Fat Loss_Cold Exposure - Huberman

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    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    994 views3 pages

    Protocol - Fat Loss - Cold Exposure - Huberman

    Uploaded by

    Grigoris Vasilopoulos

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    GOAL-DIRECTED COLD

    EXPOSURE PROTOCOLS
    FROM THE HUBERMAN

    LAB PODCAST
    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.

    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.

    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.
    GOAL-DIRECTED COLD
    EXPOSURE PROTOCOLS
    FROM THE HUBERMAN

    LAB PODCAST

    STEP 4

    Once you start to feel your shivering slow down or


    stop, return to the cold plunge, and repeat step 2.

    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.

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

    (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.
    ADDITIONAL BENEFITS OF COLD THERAPY

    REDUCE SUPPORT IMMUNE MENTAL


    SORENESS SYSTEM TOUGHNESS

    START YOUR

    OWN PLUNGE

    JOURNEY TODAY!
    BUY NOW
    © 2021 PLUNGE thecoldplunge.com

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