How long should a cold plunge be?
Do you know?
9 mins?
32 mins?
Well, I revealed the exact timing in Dr. Andrew’s podcast.
Here’s the answer:
Dr. Huberman:
So, if a subject is in the cold.
Let's say, they do 3 rounds of cold for 1 or 2 mins...
3 times a week.
What were the thresholds that you discovered were important for getting these positive changes like reduced blood sugar.
Or clearance of blood sugar.
Or being more efficient, reduced insulin, improved fat distribution, and density?
How much cold exposure do people need?
How much heat exposure do people need in order to extract these benefits?
Dr. Soberg:
Yeah, so when we calculated the numbers together, we can see that this ended up being 11 minutes in total per week.
So, not in one session, of course.
But they had two to three visits to the water and the sauna per week.
So, when we divide that out, it corresponds to:
Being in cold water for 1 or 2 mins.
And in the sauna for 10 to 15 minutes.
I think this is very similar to what we see in other studies.
For example:
The Finnish cohort study, published in 2015, observed sauna use.
It found that up to 30 minutes in the sauna is healthy.
That's the threshold.
And if you go further than that, there are no more health benefits to gain from it.
Before that, at 19 minutes, you will have this dose-response relationship, which decreases your risk of cardiovascular diseases.
Dr. Huberman:
That’s 19 minutes per week?
Dr. Soberg:
No, that 19 minutes per session.
And If you compare it with my studies, It showed 10 to 15 minutes per session.
This fits very well with what we call healthy stress.
You expose the cells to stress, increasing heat shock proteins. These proteins help repair the cells.
I think it’s an important message to get out there:
You don’t have to go extreme.
You don’t have to swim for half an hour in cold water.
You can go into the water for one to two minutes per session, but up to 11 minutes total per week.
For the sauna, my study showed 57 minutes total per week.
If we divide it into two or three sessions…
It corresponds to 10 to 15 minutes per session.
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Imagine this:
15 minutes a day to reset your mind, fuel your body, and unlock your potential.
You don’t need endless hours for this.
In fact, with saunas and cold plunges, it’s about mastering the right methods—not doing more.
For years, I’ve studied, practiced, and refined what I now call the Soeberg Principle.
Once you master sauna + cold plunge, you will enjoy the little-known benefits of sauna.
For example:
Activating brown fat & burning calories on autopilot so you lose weight.
I’m 42 years old, and weigh around 55 kilos. My routines are centered around what I know will increase my metabolism.
Some also say I look younger, than I am.
They’re always asking, “What’s your secret?”
This is it - a huge part of it. My health and routines.
I’ll teach you my 4-7-8 breathing technique…
It’s the secret weapon that helps me to face cold plunges like a warrior…
It’s the same method I’ve used before standing in front of crowds of 1000’s of people.
Gets me out of panic mode instantly.
You could figure this out on your own
But if you want to master it in a faster & easier way…
I’ve created a Thermalist Method at home program.
It shows you the exact steps I take and the proven techniques you need to maximize the health benefits of a sauna, cold plunge and breathing techniques.
You can get it from here
Best Regards,
Dr. Susanna Søberg