All mentions 99 clips
▶ Neuroscience of Emotions & Tools for Improving Emotion Regulation | Dr. Ralph Adolphs 36:13 “I do find it very useful. And years ago, my lab had collaborations with the special operations community.” ▷ Control Your Brain Chemistry for Focus, Motivation & Well-Being | Huberman Lab Essentials 15:27 “And without question, the most potent behavioral tool for doing that is going to be deliberate cold exposure. Deliberate cold exposure has been talked about a lot here and elsewhere in terms of its ability to do things like reduce inflammation, as a way to test and improve resilience because uncomfortable cold, provided it's applied safely, is a great way to learn to be more resilient” ▷ Raising a Dog & Mastering Calm Assertive Energy | Cesar Millan 1:59:00 “And then of course the call doesn't let you think, right? But the only thing you can do is breathe and wait.” ▷ The Mental Frame & Specific Daily Actions to Succeed | Andy Stumpf 33:18 “I like to do cold shower, cold plunge or whatever, like, you know, low forties now. All right. To me, there is nothing as reliable and provided you don't like jump into an ice hole or something stupid like that, or do, you know, hyperventilation breathing and then jump into cold water, which has killed people.” ▷ Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing 8:22 “The first way is to get into cold water of some sort So this could be a cold shower of anywhere from one to three minutes This could be an ice bath if that your thing.” ▷ Understand & Improve Memory Using Science-Based Tools | Huberman Lab Essentials 16:12 “You could take a cold shower. You could do an ice bath or get into a cold circulating bath in order to evoke epinephrine and dopamine release.” ▷ Cultivating Awe & Emotional Connection in Daily Life | Dr. Dacher Keltner 1:19:55 “And it'll make anyone mentally stronger because cold is a universal stressor.” ▷ The Best Vitality & Health Protocols | Dr. Rhonda Patrick 1:05:44 “the types of stressors that are beneficial, these hormetic stressors like exercise, like, you know, intermittent fasting, perhaps even cold exposure.” ▷ The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple 2:23:02 “I think the most compelling benefits are probably the kind of mental clarity and psychological well-being as opposed to the physiology.” ▷ Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick 2:24 “Heat, cold. These things are all types of little intermittent challenges.” ▷ Essentials: How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett 4:08 “And then you have sunlight which encompasses anything that outdoors So you move more you have cold exposure you have heat exposure That sunlight” ▷ Improve Energy & Longevity by Optimizing Mitochondria | Dr. Martin Picard 1:33:24 “Do the other things like sauna and cold as you see appropriate but make darn sure you getting six to eight hours of sleep each night.” ▷ Essentials: How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French 15:29 “And cold, I've heard, can actually prevent some of the beneficial effects of training. ... Yeah, there's some pretty robust data out there now showing that it definitely has an influence on performance variables like strength and power in particular, but absolutely in terms of muscle hypertrophy.” ▷ Science & Health Benefits of Belief in God & Religion | Dr. David DeSteno 23:28 “You know, I've embraced for a long time the idea that there are behavioral tools that really help, things like meditation, breath work, certainly exercise, maybe even deliberate cold exposure, heat exposure, sauna, et cetera.” ▷ Controlling Your Dopamine for Motivation, Focus & Satisfaction | Huberman Lab Essentials 18:47 “Well, in recent years, there's been a trend toward more people doing so-called cold exposure. Getting into cold showers, taking ice baths, exposing oneself to cold water of various kinds can in fact increase our levels of dopamine as well as the neurom modulator neuroepinephrine.” ▷ How to Control Your Cortisol & Overcome Burnout 1:00:00 “If you want to boost your cortisol levels using deliberate cold exposure, cold shower, ice plunge, whatever it is, you can do that. But it needs to be occasional deliberate cold exposure, probably not more than twice per week.” ▷ Essentials: Science of Stress, Testosterone, Aggression & Motivation | Dr. Robert Sapolsky 19:42 “Cold showers now are even a thing to some extent, you know, just to get people stress acclimated, voluntarily taking cold showers, you know?” ▷ Understanding & Conquering Depression | Huberman Lab Essentials 34:25 “But things like deliberate cold showers, things like regular exercise, they aren't just feel-good activities. They actually engage the norepinephrine system, and keep that system tuned up, and allow us to increase our norepinephrine levels at will on a regular basis, and their mood-enhancing effects are real effects at the level of neurochemistry.” ▷ How to Control Your Sense of Pain & Pleasure | Huberman Lab Essentials 14:30 “But it is absolutely true that provided it's safe, getting into, uh, cold water is always going to be easier to do quickly, and is going to be easier to do up to your neck.” ▷ How to Grow From Doing Hard Things | Michael Easter 45:31 “you wake up, you can scroll on your phone, or you can hop in the cold plunge, take a cold shower. These days, there's a lot of discussion around doing the cold shower has numerous benefits. Wakes you up, dopamine, norepinephrine, but also it kind of sucks.” ▷ What Pets Actually Want & Need | Dr. Karolina Westlund 1:47:27 “Much has been said on this podcast and others about like deliberate cold exposure, you know, why take a cold shower? It's not about the specific benefits of the cold. It teaches you how to navigate having high adrenaline in your body, which is the universal generic response to stress.” ▷ Tools for Overcoming Substance & Behavioral Addictions | Ryan Soave 1:19:23 “Cold water is a highly reliable way to elicit an adrenaline response. It's just a great training for this feels uncomfortable. I want to get out, but I'm going to learn to control my thinking in this uncomfortable circumstance.” ▷ Lose Fat With Science-Based Tools | Huberman Lab Essentials 13:38 “It turns out that if you want to trigger the shiver, what you want to do is to get into the cold and then get out of the cold and typically not dry off and then get back into the cold and out of the cold. That will definitely stimulate more shivering than just getting into the cold itself.” ▷ Boost Your Energy & Immune System with Cortisol & Adrenaline | Huberman Lab Essentials 12:59 “pick a practice that you can do fairly consistently maybe every day but maybe every third day or every fourth day maybe it's an ice bath or a cold bath maybe it's a cold shower” ▷ Improve Focus with Behavioral Tools & Medication for ADHD | Dr. John Kruse 46:58 “I would do something else that I know raises epinephrine, which is I'll do a cold plunge first thing in the morning of one to three minutes long.” ▷ The Art of Learning & Living Life | Josh Waitzkin 2:12:17 “I don't go for time. I think only in terms of walls of adrenaline. So some days like just getting in the thing is a big wall.” ▷ Tools for Managing Stress & Anxiety | Huberman Lab Essentials 17:58 “If you take a cold shower, adrenaline is released. If you go into an ice bath deliberately, and even if you do it non-deliberately, adrenaline is released.” ▷ How to Best Guide Your Life Decisions & Path | Dr. Jordan Peterson 3:50:39 “We also have protocols related to deliberate cold exposure, get a lot of questions about that, deliberate heat exposure, and on and on.” ▷ Using Science to Optimize Sleep, Learning & Metabolism | Huberman Lab Essentials 25:36 “But a cold shower first thing in the morning will wake you up. But that's waking you up in the short term because of a different mechanism, which I'll talk about in a moment. But it also is shifting your clock.” ▷ How to Heal From Post-Traumatic Stress Disorder (PTSD) | Dr. Victor Carrión 1:14:04 “One non-negotiable fact about deliberate cold exposure is that it gives people an opportunity to explore their own stress response, if they're going to do it safely. The adrenaline response to uncomfortable cold is non-negotiable.” ▷ AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More 15:34 “What do we know it does? It's changes your state. It shifts your state. It makes you more alert... So what is the right stimulus? How cold? Cold enough that you feel a bit uncomfortable and you want to get out, but you can safely stay in and you stay in for a little bit longer.” ▷ AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More 17:21 “Okay, I do recommend putting your hands under, It's not necessary, but hands and feet under.” ▷ Supplements for Longevity & Their Efficacy | Dr. Peter Attia 2:23:35 “And I try and hit the sauna and the cold once a week.” ▷ Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Sims 1:36:48 “Women do really well and get that whole dopamine response and everything if the water is around 16 degrees c which is 55 to 56 degrees fahrenheit.” ▷ Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation | Dr. Casey Means 2:04:56 “I just think of cold as like one of the tools in our tool belt to talk to the mitochondria to say, make more heat. And in a world in which our mitochondria are under siege, I think it's a valuable often very inexpensive one that can we can use.” ▷ AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies 4:38 “Then the next day is a complete day off during which you could do if you wanted, something like deliberate heat or deliberate cold exposure or both, but you don't have to.” ▷ Tools to Enhance Working Memory & Attention 1:03:08 “Now, many of you have perhaps heard that getting in a cold plunge or taking a cold shower or provided you can do it safely, getting into a cold ocean or a cold lake can significantly, maybe even double or even triple your circulating dopamine levels. And indeed, that is true.” ▷ How Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig 1:57:51 “Many listeners of this podcast are at least interested in some also practice, deliberate cold exposure, cold showers, cold plunges.” ▷ Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health 46:38 “is to put yourself in a cold shower... So getting into a cold shower for a minute or so to elevate your levels of adrenaline and learning to either use your breathing... to be able to stay calm while you have elevated levels of adrenaline in your body.” ▷ How to Increase Your Willpower & Tenacity | Huberman Lab Podcast 1:51:07 “getting into the cold shower or cold plunge when you absolutely don't want to do it, well, provided you can do it safely, that's going to be the best time to do it if your goal is to build up tenacity and willpower.” ▷ Harnessing Passion, Drive & Persistence for Lifelong Success | Tony Hawk 57:45 “You were doing deliberate cold, deliberate heat, pressure. You do a number of things. I mean, you're not haphazard about your career and your body and your health.” ▷ How to Learn Better & Create Your Best Future | Tim Ferriss 48:15 “Cold exposure I use as consistently as is practical. ... I think it's incredibly helpful for mood regulation.” ▷ How Emotions & Social Factors Impact Learning | Dr. Mary Helen Immordino-Yang 2:36:04 “He's been doing deliberate cold exposure, cold showers on a daily basis, and reported that he's not get it, he hasn't had any colds since starting this. This is actually a pretty common experience because the pulse and adrenaline that is inevitable with a uncomfortably cold, but safe.” ▷ AMA #7: Cold Exposure, Maximizing REM Sleep & My Next Scientific Studies 2:17 “assuming that you're not doing the deliberate cold exposure for more than say five or six minutes at one stretch, probably not directly from the deliberate cold exposure. Start with shorter exposures.” ▷ How to Use Cold & Heat Exposure to Improve Your Health | Dr. Susanna Søberg 47:16 “But just exposing yourself to the cold wind has also shown to activate your brown fat.” ▷ Control Stress for Healthy Eating, Metabolism & Aging | Dr. Elissa Epel 1:22:10 “I do tend to focus more on things like deliberate cold exposure and breath work and yes exercise and sunlight and all the things I talk about on the podcast.” ▷ Leverage Dopamine to Overcome Procrastination & Optimize Effort 1:05:29 “Exposure of your body up to the neck to cold water... has been shown to increase baseline levels of dopamine... for not just one, but at least two, and probably as long as four or five hours.” ▷ How to Optimize Your Water Quality & Intake for Health 3:45 “Deliberate cold exposure can be done by way of cold showers or immersion in cold or ice water up to the neck.” ▷ Genes & the Inheritance of Memories Across Generations | Dr. Oded Rechavi 2:31:21 “And those toolkits range from things like a toolkit for sleep, for focus, for controlling dopamine, deliberate cold exposure for increasing focus and much, much more.” ▷ How to Breathe Correctly for Optimal Health, Mood, Learning & Performance 1:52:40 “The Wim Hof method also involves deliberate cold exposure, which as all of you know, I'm a big fan of, and we've done episodes this podcast on, and we have toolkits on deliberate cold exposure for increasing dopamine levels, epinephrine levels, immune system function, et cetera.” ▷ Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab 1:15:18 “and then 11 minutes per week of cold, either in one single session or multiple sessions.” ▷ Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab 1:18:40 “if you want to use cold shower for all the other awesome reasons, the cold shower, that's totally great. But if you're trying to use that to recover your low back and glutes... it's probably not going to do much.” ▷ How to Optimize Fertility in Males & Females 1:12:33 “there is a place for using cold exposure, deliberate cold exposure to improve sperm quality and number and perhaps even testosterone levels.” ▷ AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More 24:00 “So quick one-minute cold shower even, or a three-minute cold shower... doing that early in the day is really going to create that peak of cortisol, dopamine, epinephrine early in the day.” ▷ How to Become Resilient, Forge Your Identity & Lead Others | Jocko Willink 49:34 “You know one of the best examples another familiar territory for you is cold water. You know nowadays there's a lot about ice baths and cold baths and showers and all that... it's all just a reliable source of inducing adrenaline release and you get out of a cold shower, you have more energy.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in New York, NY 16:56 “"So the cold exposure thing is actually good for your microbiome... how cold should you make the water cold enough that it's really uncomfortable and you really, really want to get out, but you can safely stay in."” ▷ Using Caffeine to Optimize Mental & Physical Performance 8:46 “This is very much the same as the mechanism that's induced when you were to, say, take a cold shower, or do regular ice baths, or get into cold water regularly, that too stimulates the conversion of white fat cells to beige and brown fat cells.” ▷ Navigating Conflict, Finding Purpose & Maintaining Drive | Dr Lex Fridman 41:20 “"there are actually a few decent manuscripts looking at how cold exposure can increase testosterone levels but it doesn't happen by the cold directly... it's the vasoconstriction and then the vasodilation you know as that as people warm up again there's increased blood flow to the testicles and in women it seems there's probably increased blood flow to the reproductive organs as well after people warm back up"” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Los Angeles, CA 16:19 “If you want to get the most out of the cold water exposure, and to be more specific, the adrenaline, then you want to get to that point of, I really want to get out of here, but I know I can stay in safely, but I really want to get out of here. ... Don't get out when you panic, unless it's dangerous.” ▷ Nicotine’s Effects on the Brain & Body & How to Quit Smoking or Vaping 1:46:58 “Certainly cold showers, ice baths have been shown to do that, by the way, and this was described in Dr. Anna Lemke's book, Dopamine Nation, cold showers can increase dopamine.” ▷ Focus Toolkit: Tools to Improve Your Focus & Concentration 56:04 “Deliberate cold exposure can be achieved by getting into a cold shower for one to five minutes. If you're not used to it, you probably want to start with one minute.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Portland, OR 31:27 “If you throw yourself into an ice bath or a cold shower, adrenaline... they allow you to spike your adrenaline... for instance, by making the water colder if you want more adrenaline, staying in longer if you want more adrenaline, moving your limbs around in the water will give you more adrenaline because it breaks up that thermal layer, it makes it a lot colder... I think three times a week is fine for the ice bath.” ▷ What Alcohol Does to Your Body, Brain & Health 1:13:59 “Please don't do that. But also if it's a very cold water, your core body temperature is going to drop even further.” ▷ Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing 31:36 “The first way is to get into cold water of some sort. This could be a cold shower of anywhere from one to three minutes.” ▷ Optimize & Control Your Brain Chemistry to Improve Health & Performance 1:16:31 “Without question, the most potent behavioral tool for doing that is going to be deliberate cold exposure... you want to use a temperature that is safe, meaning you're not going to have a heart attack, but that is uncomfortable, such that you really want to get out and then staying in for anywhere from one minute to 10 minutes.” ▷ Boost Attention & Memory with Science-Based Tools | Dr. Wendy Suzuki 24:27 “"So my cold exposure protocol is at the end of every morning shower that I take, you know, the shower is warm, but I give myself a big blast of cold at the end of that."” ▷ Understand & Improve Memory Using Science-Based Tools 1:05:13 “You could take a cold shower... The point is that the time in which you would want to do those protocols is after, ideally immediately after you're learning about... How cold should it be in order to evoke adrenaline release? Well, it should be uncomfortably cold, but cold enough that you feel like you really want to get out but can stay in safely.” ▷ Micronutrients for Health & Longevity | Dr. Rhonda Patrick 1:53:27 “So today I did three minutes at 49 degrees Fahrenheit... the 20 seconds at 49 degrees... was really a good number because time and temperature do matter. But, you know, you can do 20 seconds at a colder temperature... or you can do a minute or longer at a warmer temperature.” ▷ The Science & Health Benefits of Deliberate Heat Exposure 53:20 “It does seem to be most beneficial to do that 11 minutes per week of cold exposure. Again, divide it up across two or more sessions. So it's not 11 minutes all at once, but shorter sessions.” ▷ How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett 16:22 “So you move more, you have cold, you have a cold, you have a cold, you have a cold, you have cold exposure, you have heat exposure.” ▷ Using Deliberate Cold Exposure for Health and Performance | Huberman Lab 2:42 “And in general, when embarking on new protocols, in particular, if they involve strong stimuli, like changing temperature or placing yourself into unusual temperatures, I would encourage you to progress gradually.” ▷ Using Deliberate Cold Exposure for Health and Performance | Huberman Lab 41:00 “So one option is to simply say, okay, I'm going to force myself to get into the cold shower for one minute... Or I'm going to get into the ice bath for one minute.” ▷ Using Deliberate Cold Exposure for Health and Performance | Huberman Lab 58:00 “There are a few in humans that point to a threshold of 11 minutes total per week, so that's total throughout the week divided into two or four sessions of two or three minutes or so.” ▷ Using Deliberate Cold Exposure for Health and Performance | Huberman Lab 1:07:26 “The subjects also experienced a 250% increase in dopamine concentration. Which, while not 530%, as it was with norepinephrine, is still a very large increase in baseline levels of dopamine.” ▷ Using Deliberate Cold Exposure for Health and Performance | Huberman Lab 1:31:34 “If you want to use deliberate cold exposure to increase metabolism, that you should make sure that you get to the point where you shiver.” ▷ Using Deliberate Cold Exposure for Health and Performance | Huberman Lab 2:09:36 “So the takeaway from this is deliberate cold exposure done properly will increase your core body temperature and make you feel more alert. So if you're doing it early in the day, that's probably terrific.” ▷ Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance 2:50:07 “I love the cold in the morning... I think it's a great way to start your day.” ▷ The Science of Love, Desire and Attachment 48:12 “Things like ice baths or cold showers or cold immersion or hyperventil, deliberate hyperventilation, by contrast, or ways in which we can deliberately increase the level of our so-called sympathetic arm of our autonomic nervous system, make ourselves more alert.” ▷ The Science of Setting & Achieving Goals 1:32:46 “"This is why I'm a big fan of things like cold showers and cold water exposure, which has been shown to lead to long lasting 2.5X increases in dopamine"” ▷ The Science of Making & Breaking Habits 41:49 “Cold exposure in the form of cold showers or ice baths or outside with minimal clothing, appropriate yet minimal clothing.” ▷ Science of Social Bonding in Family, Friendship & Romantic Love 31:34 “I know many people out there use cold showers as a way to stimulate metabolism and build up resilience and this sort of thing. If you get into a very cold shower and you feel as if you want to get out, but you force yourself to stay in, you're forcing yourself to stay in because your prefrontal cortex is placing some subjective label on that experience.” ▷ Erasing Fears & Traumas Based on the Modern Neuroscience of Fear 29:46 “You could tell yourself, oh, I heard on a previous Huberman Lab podcast or on an Instagram post that cold water exposure can be beneficial for metabolism and resilience, et cetera, and indeed it can, and you can decide to get into the water, and to stretch out your body, not to huddle, and you can fight those reflexes.” ▷ Time Perception & Entrainment by Dopamine, Serotonin & Hormones 53:34 “Nowadays there's a lot of interest in things like cold showers, ice baths, submersion in cold water tanks and, you know, lakes and oceans and things of that sort. There are a lot of different positive effects of cold exposure.” ▷ How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French 40:38 “There's a big kind of theme in, in the world of athletic performance right now, in terms of periodization of cold exposure as, as a recovery modality, when do you use cold?” ▷ Using Your Nervous System to Enhance Your Immune System 1:40:30 “it's been shown that immersing oneself in cold water up to the neck or so, how cold? Well, it depends on what you can tolerate, but uncomfortably cold, but not so cold that you become hypothermic... but you can stay there for three to 10 minutes or so, has been shown to lead to very significant doubling or more of baseline dopamine levels and epinephrine levels” ▷ Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Huberman Lab Podcast #41 1:31:19 “Cold exposure of anywhere from one to three minutes, two or four times per week, or maybe even 10 minutes, two to four times per week can increase brown fat stores.” ▷ Controlling Your Dopamine For Motivation, Focus & Satisfaction 4:16 “And this cold water exposure done correctly really can help people achieve that state of mind through these increases in dopamine that last a very long time. For most people, getting into 60-degree water or 50-degree water, or, you know, 50 degrees water if you're acclimated and comfortable with it, you know, 40 degree water or 45 degree water can have tremendously beneficial results on your neuromodulator systems, including dopamine.” ▷ Science of Stress, Testosterone & Free Will | Dr. Robert Sapolsky 53:01 “Cold showers now are even a thing to some extent, you know, just to get people stress acclimated, voluntarily taking cold showers, you know. That makes some sense physiologically, preconditioning for when the real stressors come.” ▷ Understanding & Conquering Depression 53:28 “If you get into a very cold shower, you take an ice bath, you will release norepinephrine and epinephrine in your brain and body.” ▷ How to Control Your Sense of Pain & Pleasure 43:05 “Therefore, you can bypass these signals going up to the brain with each relative change, one degree change, two degrees change, et cetera, by simply getting in all at once.” ▷ How to Lose Fat with Science-Based Tools 51:37 “If you resist the shiver, you are not going to get the increased metabolic effect because you are not going to get the succinate release. So if you want to get your body heat, your thermogenic level to go up, you need to shiver.” ▷ Supercharge Exercise Performance & Recovery with Cooling 1:04:22 “Those tend to be when you want to deliberately increase brown fat thermogenesis.” ▷ Using Cortisol & Adrenaline to Boost Our Energy & Immune System Function 34:05 “Well, it's quite easy to turn the shower cold and get into that. That will wake you up and it literally wakes you up because of increases in epinephrine.” ▷ The Science of How to Optimize Testosterone & Estrogen 1:11:32 “so the most plausible explanation for why cold exposure, either through 1 to 10-minute ice bath or cold shower or the ice underpants thing, would increase testosterone or increase estrogen” ▷ Tools for Managing Stress & Anxiety 48:30 “If you take a cold shower, adrenaline is released. If you go into an ice bath deliberately, and even if you do it non-deliberately, adrenaline is released.” ▷ Control Pain & Heal Faster with Your Brain 1:12:53 “Things like Wim Hof breathing, like ice baths, anything that releases adrenaline will counter the infection, but you want to regulate the duration of that adrenaline response.” ▷ Optimize Your Learning & Creativity With Science-Based Tools 1:20:54 “"things like cold showers... will bring your level of alertness up."” ▷ How to Defeat Jet Lag, Shift Work & Sleeplessness 52:14 “If I got into a cold shower ... that's going to then have a rebound increase in body temperature and is going to phase advance my clock.” ▷ Using Science to Optimize Sleep, Learning & Metabolism 1:15:13 “But if you do the ice bath early in the day and then get out, you will experience a more rapid rise or cold shower... in your body temperature that will phase advance your clock and make it easier to get up early the following day.”