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Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health
Huberman Lab
**The Ideal Duration for Sauna and Cold Exposure **
The ideal duration for a sauna session is 30 minutes per session. Exposing cells to this amount of heat activates heat shock proteins and repairs the cells. Beyond 30 minutes, there are no additional health benefits. Similarly, for cold exposure, spending one to two minutes per session in cold water, up to a total of 11 minutes per week, provides significant cardiovascular benefits. It is not necessary to engage in extreme cold exposure or lengthy swims in order to acquire these benefits. Furthermore, the study suggests that spending a total of 57 minutes per week in the sauna is optimal for health.
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