Alternate heat and cold in repeated rounds, typically moving between sauna or hot exposure and brief cold plunges or showers. A common pattern is several cycles of about 15–20 minutes of heat followed by 1–6 minutes of cooling, sometimes ending on cold if the goal is metabolic stimulation. The idea is that the temperature swing itself is the stimulus, supporting recovery, vasodilation/vasoconstriction training, and a hormetic boost to mood, neurotransmitters, and cardiovascular resilience.
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“When I went down to Jocko's, he specifically had me do a heat cold protocol because I like to do three rounds of each. Okay. You know, heat at somewhere about, you know, 210, 215, maybe as high as 220.”
Andrew Huberman · The Mental Frame & Specific Daily Actions to Succeed | Andy Stumpf · Jun 15, 2026 · 35:04 · YouTube ↗