Unlocking the Power of Cryotherapy: A Guide to Deliberate Cold Exposure
A first-person trial of whole-body cryotherapy — grounded in Huberman's deliberate cold exposure research — and what dopamine, resilience, and a sustained mood lift actually feel like 24 hours later.
Video·Ms. Ming, Ph.D.·11 min read·June 2026
A first-person trial of whole-body cryotherapy, grounded in Andrew Huberman's deliberate cold exposure research — and what happened in the 24 hours after.
Why Deliberate Cold Exposure
Since turning 30, the approach to health has shifted from passive to deliberate. Continuous glucose monitoring, regular lipid panels, genetic testing — each tool adds resolution to a picture that otherwise stays frustratingly blurry. The body does not maintain its defaults indefinitely; what works at 25 requires attention and recalibration at 30, and then again at 35. Optimizing health means measuring it first, and measuring it with precision. The goal is not anxiety about the numbers — it is clarity, so that each choice is grounded in evidence rather than assumption.
Cryotherapy entered the conversation with immediate skepticism. Deliberately exposing yourself to temperatures well below −100°F sounds less like wellness and more like punishment — a counterintuitive entry point in any health protocol. The initial reaction is visceral: why would a rational person step into a chamber and ask to be frozen. The question is fair. But the answer is rooted in a precise understanding of how the nervous system adapts to stress, and what that adaptation quietly delivers to the rest of your life.
We can learn to maintain calm while our body is in a state of stress, and that can be immensely useful when encountering stressors in other parts of life.
Dr. Andrew Huberman's framework reframes the experience entirely. Cold exposure triggers the release of norepinephrine and adrenaline — neurochemicals that fire under conditions of genuine threat — producing the sharp, immediate mobilization of the nervous system toward alertness and energy. The difference between deliberate cold and actual danger is context: you chose this, you know it will end, and you retain agency throughout the entire session. That deliberate quality is what makes the stress adaptive rather than destructive. The nervous system learns to fire and recover, to mobilize and return to equilibrium, building a neurochemical resilience that compounds over repeated exposure.
The more subtle dimension is what happens in the mind during exposure. Because the stress is chosen and bounded, the mind has an opportunity to practice something rare: maintaining calm while the body is in a state of alarm. That capacity — clarity under physiological pressure — does not stay inside the cryo chamber when the session ends. It transfers. The composure built during two minutes at −220°F tends to appear when you need it most: under professional pressure, in physical difficulty, in the moments that ask you to stay steady when every biological signal is pulling the other direction.
At the center of this is dopamine — the neuromodulator most associated with motivation, mood, and sustained goal-directed behavior. Cold exposure elevates dopamine in a way that is distinct from other pleasures: not a spike that crashes and leaves you searching for the next stimulus, but a sustained elevation that persists well after leaving the cold environment. Dopamine focuses attention into what Huberman describes as a particular trench of goal-directed action — narrowing behavior toward completion and amplifying the drive to follow through. Elevated focus, sharper mood, a sustained sense of forward motion: these are the outcomes that make deliberate cold exposure a genuine wellness protocol.
since I turned 30 years old three years since I turned 30 years old three years ago I've been deliberately trying to ago I've been deliberately trying to ago I've been deliberately trying to improve my health as I noticed myself improve my health as I noticed myself improve my health as I noticed myself started to age a little older and older started to age a little older and older started to age a little older and older so I've been trying different types of so I've been trying different types of so I've been trying different types of scientifically proven behaviors scientifically proven behaviors scientifically proven behaviors activities and things like that to activities and things like that to activities and things like that to improve my overall health using improve my overall health using improve my overall health using scientific data from genetic testing to scientific data from genetic testing to scientific data from genetic testing to CGM continuous glucose monitor to going CGM continuous glucose monitor to going CGM continuous glucose monitor to going to the doctors get my lipid panel all to the doctors get my lipid panel all to the doctors get my lipid panel all that go just to improve my overall that go just to improve my overall that go just to improve my overall health and recently there has been this health and recently there has been this health and recently there has been this new trend about doing cryotherapy and it new trend about doing cryotherapy and it new trend about doing cryotherapy and it sounds really crazy to me initially sounds really crazy to me initially sounds really crazy to me initially because why would anyone deliberately because why would anyone deliberately because why would anyone deliberately expose themselves to the extreme expose themselves to the extreme expose themselves to the extreme temperatures it seems like pretty temperatures it seems like pretty temperatures it seems like pretty torturing well apparently there are a torturing well apparently there are a torturing well apparently there are a lot of health benefits about doing lot of health benefits about doing lot of health benefits about doing cryotherapy or deliberate cold exposure cryotherapy or deliberate cold exposure cryotherapy or deliberate cold exposure stimulating both mechanisms increases in stimulating both mechanisms increases in stimulating both mechanisms increases in resilience and increases in core resilience and increases in core resilience and increases in core metabolism and the use of deliberate metabolism and the use of deliberate metabolism and the use of deliberate cold exposure for sake of building
cold exposure for sake of building cold exposure for sake of building resilience we experience an increase in resilience we experience an increase in resilience we experience an increase in norepinephrine in noradrenaline release norepinephrine in noradrenaline release norepinephrine in noradrenaline release and in Adrenaline release to and in Adrenaline release to and in Adrenaline release to deliberately stress our body and yet deliberately stress our body and yet deliberately stress our body and yet because it's deliberate we can learn to because it's deliberate we can learn to because it's deliberate we can learn to maintain mental clarity maintain mental clarity maintain mental clarity we can learn to maintain calm while our we can learn to maintain calm while our we can learn to maintain calm while our body is in a state of stress and that body is in a state of stress and that body is in a state of stress and that can be immensely useful when can be immensely useful when can be immensely useful when encountering stressors in other parts of encountering stressors in other parts of encountering stressors in other parts of life our ability to lean into challenge life our ability to lean into challenge life our ability to lean into challenge or to tolerate challenge while keeping or to tolerate challenge while keeping or to tolerate challenge while keeping our heads straight most notably the our heads straight most notably the our heads straight most notably the neuromodulator dopamine which is neuromodulator dopamine which is neuromodulator dopamine which is involved in elevating our mood making us involved in elevating our mood making us involved in elevating our mood making us feel energized and enhancing our ability feel energized and enhancing our ability feel energized and enhancing our ability to focus and that has a lot to do with to focus and that has a lot to do with to focus and that has a lot to do with how dopamine engages Us in motivated how dopamine engages Us in motivated how dopamine engages Us in motivated States tends to narrow our thinking and States tends to narrow our thinking and States tends to narrow our thinking and our Behavior into a particular trench of our Behavior into a particular trench of our Behavior into a particular trench of goal directed behavior and it continues goal directed behavior and it continues goal directed behavior and it continues to make us feel good even after we get to make us feel good even after we get to make us feel good even after we get out of the cold environment deliberate out of the cold environment deliberate out of the cold environment deliberate cold exposure can be very useful for cold exposure can be very useful for cold exposure can be very useful for Recovery likely through reductions in
Recovery likely through reductions in Recovery likely through reductions in inflammation in muscle and connective inflammation in muscle and connective inflammation in muscle and connective tissue so delivery cold exposure is very tissue so delivery cold exposure is very tissue so delivery cold exposure is very powerful as an anti-inflammatory tool powerful as an anti-inflammatory tool powerful as an anti-inflammatory tool and I've been following this professor and I've been following this professor and I've been following this professor from Stanford University and not long from Stanford University and not long from Stanford University and not long ago I listened to this podcast by Andrew ago I listened to this podcast by Andrew ago I listened to this podcast by Andrew huberman about deliberate code exposure huberman about deliberate code exposure huberman about deliberate code exposure and the benefits of deliberate code and the benefits of deliberate code and the benefits of deliberate code exposure and some of the benefits exposure and some of the benefits exposure and some of the benefits include increased dopamine increase mood include increased dopamine increase mood include increased dopamine increase mood motivation and focus increase eustress motivation and focus increase eustress motivation and focus increase eustress which is a good type of stress compared which is a good type of stress compared which is a good type of stress compared to distress to convert y fat to Brown or to distress to convert y fat to Brown or to distress to convert y fat to Brown or beige fat which contains mitochondria beige fat which contains mitochondria beige fat which contains mitochondria that helps metabolic Health to improve that helps metabolic Health to improve that helps metabolic Health to improve exercise recovery as an effective exercise recovery as an effective exercise recovery as an effective recovery tool after a high intensity recovery tool after a high intensity recovery tool after a high intensity exercise to decrease muscle soreness exercise to decrease muscle soreness exercise to decrease muscle soreness increase muscular power from training increase muscular power from training increase muscular power from training and to improve endurance training to and to improve endurance training to and to improve endurance training to improve mental Clarity resilience and improve mental Clarity resilience and improve mental Clarity resilience and willpower so it seems like deliberate
willpower so it seems like deliberate willpower so it seems like deliberate cold exposure has a lot of benefits and cold exposure has a lot of benefits and cold exposure has a lot of benefits and Dr huberman talked a lot about Dr huberman talked a lot about Dr huberman talked a lot about deliberate cold exposure through ice deliberate cold exposure through ice deliberate cold exposure through ice bath it seems like it's a more bath it seems like it's a more bath it seems like it's a more budget-friendly way but just carrying budget-friendly way but just carrying budget-friendly way but just carrying the entire ice back into my bathtub is the entire ice back into my bathtub is the entire ice back into my bathtub is seems pretty hard to do so in today's seems pretty hard to do so in today's seems pretty hard to do so in today's video we're gonna go to the ice box and video we're gonna go to the ice box and video we're gonna go to the ice box and we're gonna try out the cryotherapy so we're gonna try out the cryotherapy so we're gonna try out the cryotherapy so let's go this Vlog is a little different let's go this Vlog is a little different let's go this Vlog is a little different I am trying the cryotherapy for the I am trying the cryotherapy for the I am trying the cryotherapy for the first time at icebox so today I'm super first time at icebox so today I'm super first time at icebox so today I'm super super excited but I'm also very nervous super excited but I'm also very nervous super excited but I'm also very nervous because I heard that it does get really because I heard that it does get really because I heard that it does get really really cold really really quickly so really cold really really quickly so really cold really really quickly so let's go I got invited to an icebox let's go I got invited to an icebox let's go I got invited to an icebox Party by my friend okay this is the Party by my friend okay this is the Party by my friend okay this is the chamber chamber chamber so basically I think your cat gloves so basically I think your cat gloves so basically I think your cat gloves socks and boots before you chill socks and boots before you chill socks and boots before you chill I've got your earmuff or the the glove I've got your earmuff or the the glove I've got your earmuff or the the glove things and the hat
things and the hat things and the hat and here's the chamber and here's the chamber and here's the chamber I can't bring my camera in there because I can't bring my camera in there because I can't bring my camera in there because it will move myself and also your Apple it will move myself and also your Apple it will move myself and also your Apple watch or Fitbit cannot go in watch or Fitbit cannot go in watch or Fitbit cannot go in I also have the black compression and I also have the black compression and I also have the black compression and you just relax and it's like supposed to you just relax and it's like supposed to you just relax and it's like supposed to recover your legs like here we go oh yeah this is the mini facial room oh yeah this is the mini facial room it's so chill they also have a changing it's so chill they also have a changing it's so chill they also have a changing room room room I don't know if I can wear contact lens I don't know if I can wear contact lens I don't know if I can wear contact lens so I put my glasses on so I put my glasses on so I put my glasses on um just in case also I just want to do a um just in case also I just want to do a um just in case also I just want to do a disclaimer this video is not sponsored disclaimer this video is not sponsored disclaimer this video is not sponsored they don't know but icebox if you're they don't know but icebox if you're they don't know but icebox if you're watching this video please sponsor me watching this video please sponsor me watching this video please sponsor me let's try this why do you like to do let's try this why do you like to do let's try this why do you like to do cryotherapy so it reduces inflammation cryotherapy so it reduces inflammation cryotherapy so it reduces inflammation it also like promotes like it also like promotes like it also like promotes like it's like great for health like because it's like great for health like because it's like great for health like because we work out a lot so yeah so we're a gym we work out a lot so yeah so we're a gym we work out a lot so yeah so we're a gym body yeah it's good for it's active
body yeah it's good for it's active body yeah it's good for it's active recovery and you burn calories in the recovery and you burn calories in the recovery and you burn calories in the ice box on top of that four levels yeah ice box on top of that four levels yeah ice box on top of that four levels yeah so we have like the beginner the medium so we have like the beginner the medium so we have like the beginner the medium there's black diamond and then double there's black diamond and then double there's black diamond and then double black diamond and I think Double Black black diamond and I think Double Black black diamond and I think Double Black Diamond is like negative 250 or Diamond is like negative 250 or Diamond is like negative 250 or something like that that's too cool for something like that that's too cool for something like that that's too cool for me degrees it's not Celsius my my me degrees it's not Celsius my my me degrees it's not Celsius my my husband's at like do the level two at husband's at like do the level two at husband's at like do the level two at least yeah it's like all of my game like least yeah it's like all of my game like least yeah it's like all of my game like should I eat myself in should I do level should I eat myself in should I do level should I eat myself in should I do level one one one so if you could like memories and then so if you could like memories and then so if you could like memories and then squeeze and then freeze again we'll see squeeze and then freeze again we'll see squeeze and then freeze again we'll see if it actually helps but apparently you if it actually helps but apparently you if it actually helps but apparently you can burn a lot of calories yeah and it's can burn a lot of calories yeah and it's can burn a lot of calories yeah and it's just like really good for like recovery just like really good for like recovery just like really good for like recovery and like if you're working out a lot we and like if you're working out a lot we and like if you're working out a lot we need that we need that need that we need that need that we need that hello I am ready to freeze no I'm not I hello I am ready to freeze no I'm not I hello I am ready to freeze no I'm not I don't know what I'm gonna do what's love don't know what I'm gonna do what's love don't know what I'm gonna do what's love because he said when he did the because he said when he did the because he said when he did the level one he didn't feel a thing so but level one he didn't feel a thing so but level one he didn't feel a thing so but he's he has like more resistance to cold
he's he has like more resistance to cold he's he has like more resistance to cold I have no resistance to call I have no I have no resistance to call I have no I have no resistance to call I have no resistance to cold what it says negative 166 to negative what it says negative 166 to negative 220. 220. 220. here so this is our little changing room here so this is our little changing room here so this is our little changing room so we need to put their slippers put so we need to put their slippers put so we need to put their slippers put their ropes and their socks their ropes and their socks their ropes and their socks I am actually really nervous I am I am actually really nervous I am I am actually really nervous I am nervous I am really really nice I am not nervous I am really really nice I am not nervous I am really really nice I am not a fan of the cold so yeah I don't like a fan of the cold so yeah I don't like a fan of the cold so yeah I don't like the cold so we will see is it recording the cold so we will see is it recording the cold so we will see is it recording anything scary yes yeah I've done it anything scary yes yeah I've done it anything scary yes yeah I've done it before it is my second time what do you before it is my second time what do you before it is my second time what do you think yeah I feel more relaxed after all think yeah I feel more relaxed after all think yeah I feel more relaxed after all you feel more relaxed yeah I feel more you feel more relaxed yeah I feel more you feel more relaxed yeah I feel more relaxed and I think I didn't try last relaxed and I think I didn't try last relaxed and I think I didn't try last time yeah time yeah time yeah I'm going to do maybe free time if I'm going to do maybe free time if I'm going to do maybe free time if possible this time but this is at 1 30. possible this time but this is at 1 30. possible this time but this is at 1 30. it's perfect they're cute
I see a rose it seems pretty cold it is [Applause] [Applause] that was good [Music] [Music] these are the larger ones how do they these are the larger ones how do they these are the larger ones how do they fit by Prince oh my gosh I was so nervous oh my gosh I was so nervous alrighty guys alrighty guys alrighty guys okay so just remember you're gonna see okay so just remember you're gonna see okay so just remember you're gonna see those two LED lights at the top you're those two LED lights at the top you're those two LED lights at the top you're gonna shoot to the bottom letting you gonna shoot to the bottom letting you gonna shoot to the bottom letting you know that it's gonna start to start the know that it's gonna start to start the know that it's gonna start to start the timer it's gonna slowly start as timer it's gonna slowly start as timer it's gonna slowly start as thinning at 1 30. I'm gonna give you thinning at 1 30. I'm gonna give you thinning at 1 30. I'm gonna give you guys a friendly knot and a thumbs up guys a friendly knot and a thumbs up guys a friendly knot and a thumbs up okay you're gonna see these on the left okay you're gonna see these on the left okay you're gonna see these on the left hand side that's letting you know 150.
let's go let's go let's go yeah there you go yeah there you go [Applause] it's honestly not that cold it's honestly not that cold I can do level two I can do level two I can do level two but I feel good it feels good yeah it but I feel good it feels good yeah it but I feel good it feels good yeah it feels really good I call you buddy hey feels really good I call you buddy hey feels really good I call you buddy hey that's good to know though because that's good to know though because that's good to know though because they're about to do level two yeah they're about to do level two yeah they're about to do level two yeah oh yeah they're gonna do level two you oh yeah they're gonna do level two you oh yeah they're gonna do level two you can do it it's not that bad it's really not that bad next round I'll it's really not that bad next round I'll do level two yes ma'am me too do level two yes ma'am me too do level two yes ma'am me too so he just did the highest so he just did the highest so he just did the highest level so cold halfway through I feel level so cold halfway through I feel level so cold halfway through I feel like I couldn't breathe but a great like I couldn't breathe but a great like I couldn't breathe but a great experience overall I'm gonna do it again
experience overall I'm gonna do it again experience overall I'm gonna do it again because this is my first time ever because this is my first time ever because this is my first time ever trying it but it's your first time my opinion on Ice baths yeah so she used my opinion on Ice baths yeah so she used to do a lot of ice baths I didn't used to do a lot of ice baths I didn't used to do a lot of ice baths I didn't used to do that because it feels I used to to do that because it feels I used to to do that because it feels I used to have like um like shin splints and all have like um like shin splints and all have like um like shin splints and all that and it really helped with all the that and it really helped with all the that and it really helped with all the muscles and it feels really nice it's muscles and it feels really nice it's muscles and it feels really nice it's like when you're in it when you're in it like when you're in it when you're in it like when you're in it when you're in it it doesn't feel bad it doesn't feel bad it doesn't feel bad it feels really really good so it's it feels really really good so it's it feels really really good so it's worth it so like what type of um Sports worth it so like what type of um Sports worth it so like what type of um Sports Studio I used to do cross-country and Studio I used to do cross-country and Studio I used to do cross-country and track wow and then it's really good for
recovery yes we used to them at school recovery yes we used to them at school like we used to do them we used to have like we used to do them we used to have like we used to do them we used to have the ice big ones outside and then the the ice big ones outside and then the the ice big ones outside and then the bigger ones and then the smaller ones in bigger ones and then the smaller ones in bigger ones and then the smaller ones in the trainer's room and we used to do the trainer's room and we used to do the trainer's room and we used to do about 15 10 to 15 minutes about 15 10 to 15 minutes about 15 10 to 15 minutes um if we if we were like for my therapy um if we if we were like for my therapy um if we if we were like for my therapy like for my shins and all that I used to like for my shins and all that I used to like for my shins and all that I used to do it more I mean like just dip my shins do it more I mean like just dip my shins do it more I mean like just dip my shins in but sometimes we did full body which in but sometimes we did full body which in but sometimes we did full body which is is is yes at this particular location other yes at this particular location other yes at this particular location other than the cryo chamber they also have leg than the cryo chamber they also have leg than the cryo chamber they also have leg compression therapies and other compression therapies and other compression therapies and other therapies such as facials and red light therapies such as facials and red light therapies such as facials and red light therapies and things like that but I therapies and things like that but I therapies and things like that but I think what really really is appealing to think what really really is appealing to think what really really is appealing to me is a cryotherapy because it's not me is a cryotherapy because it's not me is a cryotherapy because it's not like I can do it at home but the leg like I can do it at home but the leg like I can do it at home but the leg compressions are so chill it's just so compressions are so chill it's just so compressions are so chill it's just so nice to be squeezed nice to be squeezed nice to be squeezed how do you feel me how do you feel me how do you feel me I feel squeezed good I feel squeezed good I feel squeezed good I feel like it's a little too big I feel like it's a little too big I feel like it's a little too big it comes with a little harder I actually it comes with a little harder I actually it comes with a little harder I actually did a leg compression therapy when I was
did a leg compression therapy when I was did a leg compression therapy when I was pregnant when I was pregnant I had a lot pregnant when I was pregnant I had a lot pregnant when I was pregnant I had a lot of circulation issues and water of circulation issues and water of circulation issues and water retention so doing the leg squeeze retention so doing the leg squeeze retention so doing the leg squeeze really really helped really really helped really really helped um other than that whether it really um other than that whether it really um other than that whether it really helps like this Sports recovery I am not helps like this Sports recovery I am not helps like this Sports recovery I am not sure but I knew for a fact that I felt sure but I knew for a fact that I felt sure but I knew for a fact that I felt great when I had the water retention great when I had the water retention great when I had the water retention during pregnancy I already feel hot I already feel hot from the ice chamber I feel like my feet from the ice chamber I feel like my feet from the ice chamber I feel like my feet are a little cold but my under area are a little cold but my under area are a little cold but my under area already feel really hot here I was already feel really hot here I was already feel really hot here I was describing what I feel to the staff describing what I feel to the staff describing what I feel to the staff basically after the whole body chamber I basically after the whole body chamber I basically after the whole body chamber I felt really really hot I didn't notice felt really really hot I didn't notice felt really really hot I didn't notice an increase in my core body temperature an increase in my core body temperature an increase in my core body temperature so according to Dr Andrew huberman our so according to Dr Andrew huberman our so according to Dr Andrew huberman our body is basically like a thermostat like body is basically like a thermostat like body is basically like a thermostat like an AC or heat every time when we receive an AC or heat every time when we receive an AC or heat every time when we receive any signals from the environment that any signals from the environment that any signals from the environment that environment is cold our body will environment is cold our body will environment is cold our body will naturally erase its core temperature and naturally erase its core temperature and naturally erase its core temperature and when we perceive the environment to be
when we perceive the environment to be when we perceive the environment to be hot we will try really really hard to hot we will try really really hard to hot we will try really really hard to decrease the core temperature so our decrease the core temperature so our decrease the core temperature so our body actually reacts to the outside body actually reacts to the outside body actually reacts to the outside environment vectors the opposite way to environment vectors the opposite way to environment vectors the opposite way to bring the balance and return to its bring the balance and return to its bring the balance and return to its original temperature which means that original temperature which means that original temperature which means that after the cryotherapy my body actually after the cryotherapy my body actually after the cryotherapy my body actually feels hot not cold which is pretty feels hot not cold which is pretty feels hot not cold which is pretty interesting and it also proves that what interesting and it also proves that what interesting and it also proves that what Dr Andrew huberman said in the podcast Dr Andrew huberman said in the podcast Dr Andrew huberman said in the podcast it's actually true it's actually true it's actually true liquid nitrogen so alone it's going to liquid nitrogen so alone it's going to liquid nitrogen so alone it's going to get a lot of pressurized air that's get a lot of pressurized air that's get a lot of pressurized air that's really pushing towards the skin allowing really pushing towards the skin allowing really pushing towards the skin allowing that blood flow circulation that I need that blood flow circulation that I need that blood flow circulation that I need releasing any inflammation that's on the releasing any inflammation that's on the releasing any inflammation that's on the top surface especially for some people top surface especially for some people top surface especially for some people who have rosacea let's say eczema who have rosacea let's say eczema who have rosacea let's say eczema dermatitis psoriasis it will show a big dermatitis psoriasis it will show a big dermatitis psoriasis it will show a big difference on there because it is difference on there because it is difference on there because it is allowing all of that blood flow to push allowing all of that blood flow to push allowing all of that blood flow to push it out all those toxins just by freezing it out all those toxins just by freezing it out all those toxins just by freezing the top surface we do a little thing the top surface we do a little thing the top surface we do a little thing called cryothermal which is just like called cryothermal which is just like called cryothermal which is just like CoolSculpting but instead of a harsh CoolSculpting but instead of a harsh CoolSculpting but instead of a harsh suction it's a small handheld piece it's suction it's a small handheld piece it's suction it's a small handheld piece it's very nice to focus on collagen very nice to focus on collagen very nice to focus on collagen production tissue stimulation tightening production tissue stimulation tightening production tissue stimulation tightening of the skin loose cellulite anything on of the skin loose cellulite anything on of the skin loose cellulite anything on that we focus on it all right I just did
that we focus on it all right I just did that we focus on it all right I just did level two definitely do level two level level two definitely do level two level level two definitely do level two level one I didn't feel as much but level two one I didn't feel as much but level two one I didn't feel as much but level two I actually felt it yeah yeah I actually I actually felt it yeah yeah I actually I actually felt it yeah yeah I actually felt the I don't know coffee about I felt the I don't know coffee about I felt the I don't know coffee about I felt level one felt level one felt level one Brandon said he didn't feel a thing in Brandon said he didn't feel a thing in Brandon said he didn't feel a thing in level one and I could now that I did level one and I could now that I did level one and I could now that I did level two I can notice a huge difference level two I can notice a huge difference level two I can notice a huge difference wow wow wow in the future I will do level two level in the future I will do level two level in the future I will do level two level one number one uh that's good I ate a huge lunch when I uh that's good I ate a huge lunch when I was first exposed to that cold ice was first exposed to that cold ice was first exposed to that cold ice temperature the adrenaline just spiked temperature the adrenaline just spiked temperature the adrenaline just spiked in my body and after one minute and one in my body and after one minute and one in my body and after one minute and one and a half minute I start to shiver at and a half minute I start to shiver at and a half minute I start to shiver at the end towards the last 30 seconds I do the end towards the last 30 seconds I do the end towards the last 30 seconds I do feel cold but that's when we test our feel cold but that's when we test our feel cold but that's when we test our resilience that's the mental benefits of resilience that's the mental benefits of resilience that's the mental benefits of like the code exposure because you can like the code exposure because you can like the code exposure because you can tell it's been 24 hours since I first
tell it's been 24 hours since I first tell it's been 24 hours since I first did the deliberate code exposure through did the deliberate code exposure through did the deliberate code exposure through the cryo chamber and I just want to the cryo chamber and I just want to the cryo chamber and I just want to share how I felt 24 hours after my share how I felt 24 hours after my share how I felt 24 hours after my deliberate cold exposure first of all Dr deliberate cold exposure first of all Dr deliberate cold exposure first of all Dr Andrew hooperman talked about Andrew hooperman talked about Andrew hooperman talked about um deliberate cold exposure is um deliberate cold exposure is um deliberate cold exposure is associated with an increased level of associated with an increased level of associated with an increased level of dopamine in the brain it's like dopamine in the brain it's like dopamine in the brain it's like um felt good improved mood motivation um felt good improved mood motivation um felt good improved mood motivation focus and things like that I do think focus and things like that I do think focus and things like that I do think there was us a Improvement in terms of there was us a Improvement in terms of there was us a Improvement in terms of My overall mood especially yesterday My overall mood especially yesterday My overall mood especially yesterday right after doing the code exposure felt right after doing the code exposure felt right after doing the code exposure felt very high very happy very motivated I very high very happy very motivated I very high very happy very motivated I just felt like wow it kind of reminds me just felt like wow it kind of reminds me just felt like wow it kind of reminds me that when I was a child that like if I that when I was a child that like if I that when I was a child that like if I go swimming with my friends and it's go swimming with my friends and it's go swimming with my friends and it's cold in the swimming pool and we just cold in the swimming pool and we just cold in the swimming pool and we just you know play really hard swim really you know play really hard swim really you know play really hard swim really hard and come out of that cold pool and hard and come out of that cold pool and hard and come out of that cold pool and feeling great and refreshed afterwards feeling great and refreshed afterwards feeling great and refreshed afterwards I'm a very motivated person in general I'm a very motivated person in general I'm a very motivated person in general only time that I don't feel like I'm only time that I don't feel like I'm only time that I don't feel like I'm motivated to do anything was when I was motivated to do anything was when I was motivated to do anything was when I was pregnant I do think there is a pregnant I do think there is a pregnant I do think there is a correlation between motivation and
correlation between motivation and correlation between motivation and hormones I don't know if I'm more hormones I don't know if I'm more hormones I don't know if I'm more focused either but I can tell that like focused either but I can tell that like focused either but I can tell that like the increased dopa makes me into a the increased dopa makes me into a the increased dopa makes me into a better mood Dr Andrew huberman talk better mood Dr Andrew huberman talk better mood Dr Andrew huberman talk about the difference between the about the difference between the about the difference between the distress and you stress so this dress is distress and you stress so this dress is distress and you stress so this dress is basically bad for you Chronicle stress basically bad for you Chronicle stress basically bad for you Chronicle stress and stuff like that and you stress is and stuff like that and you stress is and stuff like that and you stress is actually good for you the deliberate actually good for you the deliberate actually good for you the deliberate code exposure actually has a no to code exposure actually has a no to code exposure actually has a no to minimal cortisol levels increase so minimal cortisol levels increase so minimal cortisol levels increase so personally I do so like a shock on my personally I do so like a shock on my personally I do so like a shock on my body when I felt really really cold but body when I felt really really cold but body when I felt really really cold but I could feel the stress on my body and I I could feel the stress on my body and I I could feel the stress on my body and I could feel a lasting effect of the could feel a lasting effect of the could feel a lasting effect of the stress on my body stress on my body stress on my body um afterwards I definitely notice a um afterwards I definitely notice a um afterwards I definitely notice a difference in terms of my body reactions difference in terms of my body reactions difference in terms of my body reactions to temperature afterwards to temperature afterwards to temperature afterwards the third thing deliberate code exposure the third thing deliberate code exposure the third thing deliberate code exposure converts white fat which is like a fat converts white fat which is like a fat converts white fat which is like a fat that's storing your body to Brown fat or that's storing your body to Brown fat or that's storing your body to Brown fat or beige fat which contains mitochondria beige fat which contains mitochondria that helps you to burn calories or burn that helps you to burn calories or burn that helps you to burn calories or burn fat increase metabolism to burn fat in fat increase metabolism to burn fat in fat increase metabolism to burn fat in thermogenesis to increase body thermogenesis to increase body thermogenesis to increase body temperature or core temperature I do
temperature or core temperature I do temperature or core temperature I do notice a difference in terms of my cold notice a difference in terms of my cold notice a difference in terms of my cold temperature resistance but whether there temperature resistance but whether there temperature resistance but whether there is a difference in terms of My overall is a difference in terms of My overall is a difference in terms of My overall metabolism who knows I don't even know metabolism who knows I don't even know metabolism who knows I don't even know what my metabolism is it has to be what my metabolism is it has to be what my metabolism is it has to be measured but I do feel a difference in measured but I do feel a difference in measured but I do feel a difference in terms of my core temperature regulation terms of my core temperature regulation terms of my core temperature regulation and thermogenesis number four Dr Andrew and thermogenesis number four Dr Andrew and thermogenesis number four Dr Andrew humanman talk about avoiding cold humanman talk about avoiding cold humanman talk about avoiding cold exposure four hours after strength exposure four hours after strength exposure four hours after strength training or hypertrophy training the training or hypertrophy training the training or hypertrophy training the question of whether or not doing an ice question of whether or not doing an ice question of whether or not doing an ice bath or doing deliberate cold exposure bath or doing deliberate cold exposure bath or doing deliberate cold exposure or taking a cold shower after strength or taking a cold shower after strength or taking a cold shower after strength slash hypertrophy training meaning slash hypertrophy training meaning slash hypertrophy training meaning training designed to increase strength training designed to increase strength training designed to increase strength or and or I should say the size of or and or I should say the size of or and or I should say the size of muscles will somehow short-circuit or muscles will somehow short-circuit or muscles will somehow short-circuit or diminish that process whether or not it diminish that process whether or not it diminish that process whether or not it will reduce or eliminate those strength will reduce or eliminate those strength will reduce or eliminate those strength gains and hypertrophy gains and the gains and hypertrophy gains and the gains and hypertrophy gains and the short answer is that if your main goal short answer is that if your main goal short answer is that if your main goal is hypertrophy and strength it is
is hypertrophy and strength it is is hypertrophy and strength it is probably best to avoid cold water probably best to avoid cold water probably best to avoid cold water immersion and ice bath immersion in the immersion and ice bath immersion in the immersion and ice bath immersion in the four hours immediately following that four hours immediately following that four hours immediately following that strength and or hypertrophy training if strength and or hypertrophy training if strength and or hypertrophy training if you're really neurotic about this then you're really neurotic about this then you're really neurotic about this then perhaps you'd want to move the cold perhaps you'd want to move the cold perhaps you'd want to move the cold water exposure to a different day water exposure to a different day water exposure to a different day entirely but it all depends on how entirely but it all depends on how entirely but it all depends on how neurotically attached you are to getting neurotically attached you are to getting neurotically attached you are to getting every last bit of strength and every last bit of strength and every last bit of strength and hypertrophy and if that's your goal hypertrophy and if that's your goal hypertrophy and if that's your goal terrific well then probably moving the terrific well then probably moving the terrific well then probably moving the cold exposure four hours or more away cold exposure four hours or more away cold exposure four hours or more away from that training is going to be from that training is going to be from that training is going to be necessary for you yesterday I actually necessary for you yesterday I actually necessary for you yesterday I actually did a cycle class and then I did circuit did a cycle class and then I did circuit did a cycle class and then I did circuit training which is strength based and training which is strength based and training which is strength based and then four to five hours later I did my then four to five hours later I did my then four to five hours later I did my deliberate cold exposure Blended out deliberate cold exposure Blended out deliberate cold exposure Blended out perfectly in a way that there is a four perfectly in a way that there is a four perfectly in a way that there is a four hour difference between the two and I hour difference between the two and I hour difference between the two and I feel like again strength height and feel like again strength height and feel like again strength height and hypertrophy it's not like after one time hypertrophy it's not like after one time hypertrophy it's not like after one time and then you notice a difference whether and then you notice a difference whether and then you notice a difference whether doing the code exposure four hours after doing the code exposure four hours after doing the code exposure four hours after the training or three hours or right the training or three hours or right the training or three hours or right after your training makes a difference
after your training makes a difference after your training makes a difference to me I honestly don't know to me I honestly don't know to me I honestly don't know um so the whole idea is for the stress um so the whole idea is for the stress um so the whole idea is for the stress from the training to last for a little from the training to last for a little from the training to last for a little bit longer through the recovery as our bit longer through the recovery as our bit longer through the recovery as our body reacts to this on the stress of the body reacts to this on the stress of the body reacts to this on the stress of the training itself so that is something to training itself so that is something to training itself so that is something to keep in mind that if you really really keep in mind that if you really really keep in mind that if you really really really care about building strength and really care about building strength and really care about building strength and hypertrophy try to delay your deliberate hypertrophy try to delay your deliberate hypertrophy try to delay your deliberate cold exposure the number five is cold cold exposure the number five is cold cold exposure the number five is cold immersion and exercise recovery so immersion and exercise recovery so immersion and exercise recovery so according to a research most of the according to a research most of the according to a research most of the muscle groups or at least the big muscle muscle groups or at least the big muscle muscle groups or at least the big muscle groups take about 48 hours to recover groups take about 48 hours to recover groups take about 48 hours to recover cryotherapy or cold immersion decrease cryotherapy or cold immersion decrease cryotherapy or cold immersion decrease the muscle soreness can quickly train the muscle soreness can quickly train the muscle soreness can quickly train again instead of waiting for 48 Hours again instead of waiting for 48 Hours again instead of waiting for 48 Hours you might be able to train in 36 hours you might be able to train in 36 hours you might be able to train in 36 hours or even 24 hours personally I don't or even 24 hours personally I don't or even 24 hours personally I don't train hard enough I always feel a little train hard enough I always feel a little train hard enough I always feel a little bit sore after my strength training like bit sore after my strength training like bit sore after my strength training like on Saturday so yesterday I did a on Saturday so yesterday I did a on Saturday so yesterday I did a strength training and did a cryotherapy strength training and did a cryotherapy strength training and did a cryotherapy and I did notice a little bit more and I did notice a little bit more and I did notice a little bit more relaxed effect so I could do some relaxed effect so I could do some relaxed effect so I could do some exercise again however I do want to say
exercise again however I do want to say exercise again however I do want to say that last night I didn't have a good that last night I didn't have a good that last night I didn't have a good sleep because I am a new mom of a three sleep because I am a new mom of a three sleep because I am a new mom of a three months old I didn't have a lot of like months old I didn't have a lot of like months old I didn't have a lot of like deep sleep and I woke up feeling groggy deep sleep and I woke up feeling groggy deep sleep and I woke up feeling groggy this morning I felt very very tired and this morning I felt very very tired and this morning I felt very very tired and sleepy from not having a long like deep sleepy from not having a long like deep sleepy from not having a long like deep sleep sesh so I do think between the sleep sesh so I do think between the sleep sesh so I do think between the cryotherapy and sleep sleep actually cryotherapy and sleep sleep actually cryotherapy and sleep sleep actually makes a bigger difference in terms of my makes a bigger difference in terms of my makes a bigger difference in terms of my muscle recovery than the cryotherapy muscle recovery than the cryotherapy muscle recovery than the cryotherapy itself so I think between sleep and cold itself so I think between sleep and cold itself so I think between sleep and cold exposure I would choose to sleep more exposure I would choose to sleep more exposure I would choose to sleep more and have that better quality sleep and have that better quality sleep and have that better quality sleep however I do want to say compare the however I do want to say compare the however I do want to say compare the days between me training without good days between me training without good days between me training without good sleep without the cryotherapy versus me sleep without the cryotherapy versus me sleep without the cryotherapy versus me training without a good sleep but with training without a good sleep but with training without a good sleep but with the cryotherapy I do think my muscles the cryotherapy I do think my muscles the cryotherapy I do think my muscles recovered a little bit better recovered a little bit better recovered a little bit better um after I did a cryotherapy because um after I did a cryotherapy because um after I did a cryotherapy because immediately after the cold exposure I immediately after the cold exposure I immediately after the cold exposure I don't feel as sore as when I first went
don't feel as sore as when I first went don't feel as sore as when I first went into the cold exposures cryotherapy is into the cold exposures cryotherapy is into the cold exposures cryotherapy is effective recovery tool after high effective recovery tool after high effective recovery tool after high intensity exercises and I do think it it intensity exercises and I do think it it intensity exercises and I do think it it has a positive outcome to me it did has a positive outcome to me it did has a positive outcome to me it did decrease my muscular soreness whether it decrease my muscular soreness whether it decrease my muscular soreness whether it increased my muscular power I don't know increased my muscular power I don't know increased my muscular power I don't know but I did go back to training quickly but I did go back to training quickly but I did go back to training quickly today today today um but between cryotherapy and sleep I um but between cryotherapy and sleep I um but between cryotherapy and sleep I will choose to get good quality sleep will choose to get good quality sleep will choose to get good quality sleep but in the case that being a mom of a but in the case that being a mom of a but in the case that being a mom of a new warrant with I can't choose if I can new warrant with I can't choose if I can new warrant with I can't choose if I can get a good quality sleep I do think get a good quality sleep I do think get a good quality sleep I do think cryotherapy helps I do notice after cryotherapy helps I do notice after cryotherapy helps I do notice after yesterday's cryotherapy some of my past yesterday's cryotherapy some of my past yesterday's cryotherapy some of my past injuries didn't flare up as much do see injuries didn't flare up as much do see injuries didn't flare up as much do see a difference between like before having a difference between like before having a difference between like before having the cryotherapy and after the the cryotherapy and after the the cryotherapy and after the cryotherapy a lot of people talk about cryotherapy a lot of people talk about cryotherapy a lot of people talk about cryotherapy it helps with weight loss so cryotherapy it helps with weight loss so cryotherapy it helps with weight loss so first of all cold exposure or exercise first of all cold exposure or exercise first of all cold exposure or exercise in cold temperature you could burn more in cold temperature you could burn more in cold temperature you could burn more calories than in a warmer temperature calories than in a warmer temperature calories than in a warmer temperature why because your body needs to burn more why because your body needs to burn more why because your body needs to burn more calories to maintain the core
calories to maintain the core calories to maintain the core temperature so I think there's been a temperature so I think there's been a temperature so I think there's been a misconception that some people think misconception that some people think misconception that some people think that it's hot weather helps you to lose that it's hot weather helps you to lose that it's hot weather helps you to lose weight cold weather doesn't help you to weight cold weather doesn't help you to weight cold weather doesn't help you to lose weight it's actually the opposite lose weight it's actually the opposite lose weight it's actually the opposite well we eat more in Winter during the well we eat more in Winter during the well we eat more in Winter during the holiday seasons not just because it's a holiday seasons not just because it's a holiday seasons not just because it's a holiday season in Winter we need to eat holiday season in Winter we need to eat holiday season in Winter we need to eat a little bit more to keep our a little bit more to keep our a little bit more to keep our temperature because we burn calories to temperature because we burn calories to temperature because we burn calories to generate Heat generate Heat generate Heat but in summer we usually don't have the but in summer we usually don't have the but in summer we usually don't have the appetite because like our body appetite because like our body appetite because like our body immediately wants to reduce the calories immediately wants to reduce the calories immediately wants to reduce the calories intake because if we eat too much our intake because if we eat too much our intake because if we eat too much our core temperature goes up we will feel core temperature goes up we will feel core temperature goes up we will feel too hot so that's why a lot of times we too hot so that's why a lot of times we too hot so that's why a lot of times we feel bigger appetite in Winter and no feel bigger appetite in Winter and no feel bigger appetite in Winter and no appetite in summer however if you appetite in summer however if you appetite in summer however if you exercise in summer it does burn more exercise in summer it does burn more exercise in summer it does burn more calories because your heart has to work calories because your heart has to work calories because your heart has to work harder to pump blood into your muscles harder to pump blood into your muscles harder to pump blood into your muscles to use the energy so exercise and heat to use the energy so exercise and heat to use the energy so exercise and heat actually helps with your cardiovascular actually helps with your cardiovascular actually helps with your cardiovascular health in general so there's benefits in health in general so there's benefits in health in general so there's benefits in terms of both Heat and the cold a lot of
terms of both Heat and the cold a lot of terms of both Heat and the cold a lot of people think they burn calories they people think they burn calories they people think they burn calories they lose weight in sauna but that's the lose weight in sauna but that's the lose weight in sauna but that's the water weight versus cryotherapy or ice water weight versus cryotherapy or ice water weight versus cryotherapy or ice bath your body starts to shiver and that bath your body starts to shiver and that bath your body starts to shiver and that actually Burns a lot of calories because actually Burns a lot of calories because actually Burns a lot of calories because that's called like thermogenesis I think that's called like thermogenesis I think that's called like thermogenesis I think exposure does help in terms of weight exposure does help in terms of weight exposure does help in terms of weight loss for two reasons the first reason loss for two reasons the first reason loss for two reasons the first reason like I said when you shiver you do burn like I said when you shiver you do burn like I said when you shiver you do burn a little bit of calories but another is a little bit of calories but another is a little bit of calories but another is that it converts white fat to Brown fat that it converts white fat to Brown fat that it converts white fat to Brown fat or beige fat so the fat is not just or beige fat so the fat is not just or beige fat so the fat is not just store there but to actually use in terms store there but to actually use in terms store there but to actually use in terms for thermogenesis reasons so I think the for thermogenesis reasons so I think the for thermogenesis reasons so I think the main reason for improving metabolic rate main reason for improving metabolic rate main reason for improving metabolic rate or helping weight loss is not because or helping weight loss is not because or helping weight loss is not because you just burned that like 300 500 how you just burned that like 300 500 how you just burned that like 300 500 how much calories in the chamber but a long much calories in the chamber but a long much calories in the chamber but a long lasting effect of like converting the lasting effect of like converting the lasting effect of like converting the white fat into Brown fat and beige fat white fat into Brown fat and beige fat white fat into Brown fat and beige fat actually actually actually um Dr huberman also talked about the um Dr huberman also talked about the um Dr huberman also talked about the mental benefits of doing cold exposure mental benefits of doing cold exposure mental benefits of doing cold exposure to build a resilience to build that like to build a resilience to build that like to build a resilience to build that like like you can sustain to stay in
like you can sustain to stay in like you can sustain to stay in Stillness when things get hard a lot of Stillness when things get hard a lot of Stillness when things get hard a lot of friends said I am impotence person I friends said I am impotence person I friends said I am impotence person I feel like if I put my head into feel like if I put my head into feel like if I put my head into something I will get it done so for something I will get it done so for something I will get it done so for example I finished my doctoral example I finished my doctoral example I finished my doctoral dissertation in 20 days which is I wrote dissertation in 20 days which is I wrote dissertation in 20 days which is I wrote 160 Pages within 20 days and like I 160 Pages within 20 days and like I 160 Pages within 20 days and like I wanted to lose my pregnancy weight and I wanted to lose my pregnancy weight and I wanted to lose my pregnancy weight and I lost 43 pounds in three months so I feel lost 43 pounds in three months so I feel lost 43 pounds in three months so I feel like if I put my mind to it I can like if I put my mind to it I can like if I put my mind to it I can accomplish it the code exposure I don't accomplish it the code exposure I don't accomplish it the code exposure I don't think it tested think it tested think it tested my willpower yet because I only did my willpower yet because I only did my willpower yet because I only did level one and level two they're level level one and level two they're level level one and level two they're level one level two level three and level four one level two level three and level four one level two level three and level four but personally I'm a little hesitant to but personally I'm a little hesitant to but personally I'm a little hesitant to do at a higher level because I am do at a higher level because I am do at a higher level because I am nursing I'm still nursing I don't want nursing I'm still nursing I don't want nursing I'm still nursing I don't want to give my body too much stress too much to give my body too much stress too much to give my body too much stress too much adrenaline but the whole idea of AKA adrenaline but the whole idea of AKA adrenaline but the whole idea of AKA more and more and more and more more and more and more and more more and more and more and more challenging as you're adapting to the challenging as you're adapting to the challenging as you're adapting to the cold so I do like the fact that in that cold so I do like the fact that in that cold so I do like the fact that in that Crayola therapy place that there are
Crayola therapy place that there are Crayola therapy place that there are different levels I think if you do it at different levels I think if you do it at different levels I think if you do it at home with ice baths you can try to do it home with ice baths you can try to do it home with ice baths you can try to do it first for one minute or then five minute first for one minute or then five minute first for one minute or then five minute mental challenge of the cold exposure mental challenge of the cold exposure mental challenge of the cold exposure for me at least was not the fact that I for me at least was not the fact that I for me at least was not the fact that I was in the chamber waiting for that was in the chamber waiting for that was in the chamber waiting for that three minutes to pass by but actually to three minutes to pass by but actually to three minutes to pass by but actually to go into the chamber step into the ice go into the chamber step into the ice go into the chamber step into the ice box from the warm and fuzzy outside box from the warm and fuzzy outside box from the warm and fuzzy outside takes a lot of mental willpower it goes takes a lot of mental willpower it goes takes a lot of mental willpower it goes back to a lot of people talk about in back to a lot of people talk about in back to a lot of people talk about in the fitness world that the most the fitness world that the most the fitness world that the most difficult step is to show up at the gym difficult step is to show up at the gym difficult step is to show up at the gym to drive there not necessarily to pick to drive there not necessarily to pick to drive there not necessarily to pick up that weight so I think it's the same up that weight so I think it's the same up that weight so I think it's the same thing with a cryotherapy is the most thing with a cryotherapy is the most thing with a cryotherapy is the most intense mental willpower needed was not intense mental willpower needed was not intense mental willpower needed was not to actually sustain in the room but to to actually sustain in the room but to to actually sustain in the room but to actually step into the room once I was actually step into the room once I was actually step into the room once I was in I was good so yeah all right that's in I was good so yeah all right that's in I was good so yeah all right that's it for today's video thank you so so it for today's video thank you so so it for today's video thank you so so much for watching I hope this video is much for watching I hope this video is much for watching I hope this video is helpful to you if you want to try helpful to you if you want to try helpful to you if you want to try cryotherapy or ice bath if cryotherapy cryotherapy or ice bath if cryotherapy cryotherapy or ice bath if cryotherapy is not in your budget you can also try
is not in your budget you can also try is not in your budget you can also try the ice bath and get the same benefits the ice bath and get the same benefits the ice bath and get the same benefits but according to a Dr huberman like the but according to a Dr huberman like the but according to a Dr huberman like the cold shower there's so many ways of cold shower there's so many ways of cold shower there's so many ways of doing shower and usually the water doing shower and usually the water doing shower and usually the water doesn't get cold enough in a cold shower doesn't get cold enough in a cold shower doesn't get cold enough in a cold shower that's it for today's video thumbs up that's it for today's video thumbs up that's it for today's video thumbs up subscribe and share in a comment below subscribe and share in a comment below subscribe and share in a comment below what is your experience in cryotherapy what is your experience in cryotherapy what is your experience in cryotherapy and I hope to see you soon bye adios and I hope to see you soon bye adios and I hope to see you soon bye adios [Music] thank you thank you foreign
Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.
Inside the Cryo Chamber
Icebox is a dedicated cryotherapy facility — a professional alternative to the ice bath approach that, while effective, demands considerable logistics at home. The facility offers precision: calibrated chambers, trained staff, and a progression structure that lets you advance through intensity levels as your tolerance develops over time. The environment itself shapes the experience in ways that matter. Walking into a purpose-built cryotherapy space carries a different psychological weight than standing over a bathtub full of ice; the context signals intention, and that signal matters when preparing to enter extreme cold.
The four levels span a significant range. Level 1 begins at −166°F; the double black diamond reaches −250°F. The naming borrows from ski-run classifications, and the analogy holds: each tier represents a meaningful step in intensity, not simply a minor calibration. At the highest level, the experience is something qualitatively different — a cold that demands the full engagement of both body and mind. Most people find their threshold somewhere in the middle, and that threshold is where the real work begins.
Preparation for the chamber follows a clear protocol. Gloves, socks, earmuffs, and compression shorts are required; everything else is stripped back. All electronics remain outside — no Apple Watch, no phone, nothing that measures or distracts. The process of preparing has a narrowing quality: a transition from ordinary pace into deliberate attention, a signal to the mind that something specific is about to begin. By the time you step through the chamber door, the shift has already started.
Level 1 registered as present but manageable — cold enough to notice, not yet demanding enough to test you. After completing the session, the honest assessment was that something had been left on the table. Level 2 corrected that entirely. The cold arrived with real authority, and the body's response was immediate and unambiguous. That gap between levels — the difference between registering cold and fully engaging with it — is where the protocol moves from novelty to substance.
One visitor at the facility that day brought a different frame of reference: years of ice baths as a competitive cross-country and track athlete, using full-body submersion for shin splints and active recovery. Sessions ran 10 to 15 minutes, sometimes targeted at specific injuries, sometimes full-body. She noted the same quality in the cryo chamber that makes prolonged ice bath immersion effective — genuine engagement with the discomfort, the sensation of the cold working — and found it present here, compressed into a shorter, more concentrated window. The cold is the same; the precision of delivery is different.
What the Cold Does to the Body
The warmth that arrives after stepping out of the cryo chamber is not incidental — it is the body's counter-response working exactly as designed. The body operates as a thermostat: when it detects a cold environment, it raises core temperature in defense, and what you feel as post-session heat is that correction restoring equilibrium. This mechanism confirms that the cold has triggered an active thermal response rather than simply chilling the surface. The noticeable warmth in the minutes that follow is evidence of the body adapting in real time.
Towards the last 30 seconds I do feel cold, but that's when we test our resilience.
Beneath that thermal shift lies a cascade of neurochemical activity. Norepinephrine and adrenaline surge during cold exposure, producing the physiological basis for both resilience and recovery — the anti-inflammatory effect emerges directly from this hormonal response. Norepinephrine sharpens alertness and accelerates the nervous system's capacity to respond; when elevated through deliberate cold, the body gains a tool it can use both immediately and across sessions. The stress triggers adaptation, and that adaptation is what builds the clarity and calm that carry forward into ordinary life.
One of the more consequential adaptations involves fat tissue itself. Deliberate cold exposure converts white fat — the storage variety that accumulates readily — into brown or beige fat, which is rich in mitochondria and drives thermogenesis, the body's process of generating heat by burning stored energy. Brown fat works rather than simply accumulates, contributing to metabolic health in ways white fat cannot. This conversion is not a minor metabolic footnote; it is a fundamental shift in how the body manages energy, and the long-term result is improved metabolic vitality and more responsive thermal regulation.
Cold exposure reduces inflammation in muscle and connective tissue, making it a genuine recovery tool for anyone training with intensity. Inflammation is the body's repair mechanism — but chronic inflammation slows recovery and amplifies soreness, becoming the obstacle rather than the solution. Cold exposure brings that inflammatory load down, allowing regenerative processes to operate with less friction. The practical outcome is measurable: reduced soreness, faster recovery between sessions, and greater readiness to train. For athletes and committed movers, this effect alone makes cold exposure worth building into a weekly protocol.
The same principles apply at the surface in the cryo-facial treatment, where pressurized nitrogen is directed specifically at the skin. The mechanism involves driving blood flow through the tissue — circulation responding to the cold stimulus — and with it, collagen production and cellular regeneration. For conditions like rosacea, eczema, and psoriasis, this shift in blood flow can produce visible change: inflammation clearing from the skin's surface as the body redirects circulation in response to the targeted cold. The result is skin that is more resilient, more even, and demonstrably refreshed.
24 Hours Later
Twenty-four hours after the session, the mood elevation was tangible and unmistakable. Not a brief burst that faded by afternoon — a sustained sense of vitality that carried through the full day and into the next morning. It recalled something specific: the feeling of cold-water swimming as a child, emerging from a cold pool with friends, the world feeling clearer and more present than it had before entering the water. That quality of aliveness — alert, motivated, genuinely ready — is what dopamine elevation through deliberate cold exposure produces. The science names it; the experience confirms it.
What makes that mood shift meaningful is its classification as eustress — the good kind of stress, distinguished from the chronic distress that slowly depletes. Unlike persistent cortisol elevation, which accumulates and erodes the body's reserves over time, deliberate cold exposure carries minimal cortisol load. The stress is real and the body registers it, but the recovery is equally real and equally fast. Eustress builds capacity; distress erodes it. Cold exposure sits clearly in the first category, which is why it can be practiced repeatedly without the diminishing returns that chronic stress always delivers.
Inside the chamber, the session follows a recognizable arc. Entry brings a sharp adrenaline spike — immediate, clarifying, the body mobilizing its full attention in an instant. The middle section is adaptation: a negotiation between what the body wants to do and what the mind has already decided. Then, in the final 30 seconds, the shivers arrive. That moment — the cold becoming undeniable, the urge to exit reaching its peak — is where the mental training lives, and staying through it is the practice.
One timing consideration from Huberman's research deserves direct attention: avoid cold exposure within four hours of strength or hypertrophy training. The body's adaptive response to resistance training depends in part on the mild inflammatory signal that follows a hard session — inflammation here is constructive, a message to the muscles to rebuild stronger. Cold's anti-inflammatory effect can interrupt that signal before it is fully processed. Used after adequate recovery time, cold supports adaptation; used too soon, it can partially mute the gains you worked for.
The practical verdict after this first trial is clear. Level 2 is where the protocol becomes real — level 1 is an orientation, level 2 is where the work begins and the benefits accumulate. For anyone without the infrastructure for consistent home ice baths, a dedicated facility offers something valuable: precision, progressive challenge, and an environment built entirely for the practice. What deliberate cold exposure delivers — the sustained dopamine lift, the sharpened resilience, the anti-inflammatory and metabolic gains — is available to anyone willing to step through the door. The cold, and all it builds, is waiting.
