Cold Plunge Protocol: Fat Loss
Cold Exposure Protocol from the Huberman Lab Podcast
The goal of this protocol is to activate shivering, which triggers the release of succinate from muscle tissue (1). Succinate activates brown fat thermogenesis and large increases in metabolism and fat loss (2).
Fat Loss Protocol
STEP 1
Set the water temperature to a level that will cause you to start shivering after 1-2 minutes of submerging or exposure. (We suggest 50 degrees Fahrenheit if this is your first time experiencing cold plunge.)
STEP 2
Submerge to your shoulders. Do NOT 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 do NOT cross your arms or dry off. Shivering outside the tub should continue for 60-120 seconds.
STEP 4
Once you start to feel your shiver slow down or stop, return to the cold plunge, and repeat STEP 2. You can perform 2-5 sets of cold plunge/shiver and exit shiver. Each plunge and exit is one (1) set. 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.