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Gary Brecka: Biohacking to Live Longer and Feel Better (E284)
The High Performance Podcast
Optimal Cold Exposure Duration and Temperature
Cold exposure does not require extremely low temperatures or extended durations for optimal benefits. Evidence does not support the idea that colder or longer exposure leads to better results. The recommended exposure temperature is between 48 to 50 degrees Fahrenheit (about 10 degrees Celsius), with a minimum duration of three minutes and a maximum of six minutes. Staying in colder temperatures for longer leads to body adaptation rather than the desired cold shock response. Additionally, extreme temperatures, such as excessive heat from saunas, can have negative effects on brain health. A practical approach to cold exposure might include cold showers, which provide similar benefits and ensure portability and consistency in personal routines. A morning routine should be cost-effective and adaptable to maintain performance, focusing on methods like sunlight, grounding, breath work, and cold exposure to enhance overall well-being.
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