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Huberman Lab
Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health
May 15, 2023
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02:26:43
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Quick takeaways
- Deliberate cold exposure activates brown fat, increases metabolism, and improves insulin sensitivity.
- Feeling uncomfortable cold during exposure is important for triggering desirable physiological responses.
- Activating brown fat through cold exposure can improve insulin sensitivity, lower blood pressure, and support overall metabolic health.
- Deliberate cold exposure, such as cold showers or winter swimming, can enhance the body's adaptation to stress and increase metabolism.
Deep dives
Deliberate cold and heat exposure can enhance human metabolism
Dr. Susanna Soberg's research focuses on the effects of deliberate cold and heat exposure on metabolism. Her studies have shown that exposing oneself to cold or heat can activate brown fat, increase metabolism, and improve insulin sensitivity. Deliberate cold exposure, such as cold showers or immersions, triggers a cold shock response, activating the sympathetic nervous system and releasing neurotransmitters like dopamine and norepinephrine. The activation of brown fat not only helps generate heat and increase metabolism but also has long-term benefits like lower blood pressure and improved insulin sensitivity.
Cold exposure protocols and their effectiveness
Dr. Soberg discusses various cold exposure protocols and their impact on metabolism and health. She highlights the importance of feeling uncomfortable cold during exposure and emphasizes the adaptability of the body to cold over time. Cold exposure can be achieved through activities like cold showers, swimming in cold water, or being outside in cold weather. Each exposure activates brown fat, increases metabolism, and improves insulin sensitivity. The protocols can be tailored to individual preferences and capacity, but deliberate cold exposure should not be entirely comfortable as it is the discomfort that triggers the desirable physiological responses.
Understanding brown fat and its role in metabolism
Brown fat is a metabolically active tissue located around the inner organs and near the skin surface. It is rich in mitochondria and helps generate heat by burning glucose and fatty acids. Brown fat activation is triggered by cold exposure, leading to an increase in its volume and activity. Adults can increase their brown fat through exposure to cold temperatures, such as taking cold showers or sleeping in a cooler room. Increased brown fat activity can improve insulin sensitivity, lower blood pressure, and support overall metabolic health. The plasticity of brown fat allows it to adapt and grow in response to both acute and chronic cold exposure.
The benefits of deliberate cold exposure
Deliberate cold exposure, when done safely, can have numerous benefits for metabolism and health. Activating brown fat through cold exposure increases metabolism, enhances insulin sensitivity, and may help in decreasing unhealthy white fat stores. Cold exposure protocols, such as cold showers, swimming in cold water, or sleeping in a cold room, can all contribute to the activation and growth of brown fat. Additionally, regular cold exposure can lead to adaptations in the body, making individuals more resilient to the cold over time. These adaptations can include improved blood pressure regulation, increased immune response, and a general feeling of comfort in cold environments.
The Benefits of Deliberate Cold Exposure and Winter Swimming
Deliberate cold exposure and winter swimming have been shown to have numerous health benefits. In a study conducted on winter swimmers, it was found that regular exposure to cold water for one to two minutes, two to three times per week, led to increased insulin sensitivity and improved blood glucose clearance. This suggests a potential positive effect on blood sugar regulation and type 2 diabetes prevention. Additionally, winter swimmers reported better sleep quality and reduced shivering responses to cold, indicating improved thermoregulation. The activation of brown fat in response to cold exposure may play a role in these observed benefits. The study also suggests that ending cold exposure on a cold note, following a cold dip with sauna sessions, can further enhance the metabolic and thermogenic effects. However, more research is needed to explore the specific effects of deliberate cold exposure on inflammation, immune function, mental health, and the impact of fasting or being fed during cold exposure sessions.
Benefits of Deliberate Cold Exposure
Deliberate cold exposure, such as cold showers and winter swimming, can activate the sympathetic nervous system and enhance the body's adaptation to stress. Studies have shown that short exposures to cold temperatures of around 12-19 degrees Celsius can stimulate the activation of brown fat and increase metabolism. Varying the temperature and duration of cold exposure is important for challenging and strengthening the body's adaptive responses. Women may have different temperature responses compared to men, and further research is needed to determine the ideal protocols for different populations.
Considerations for Children and Practical Tips for Deliberate Cold Exposure
Deliberate cold exposure in children should be approached with caution. While studies have shown that children can defend their core temperature during short cold immersions, they may need to use more energy and have shorter exposure times compared to adults. It is essential to prioritize safety and adjust protocols accordingly. Varying the temperature and duration of cold exposure, as well as changing the temperature during a single session, can optimize the adaptive responses of the body. The use of beanies or covering the head can provide added comfort and protect against wind chill. Flexibility and adapting to changing temperatures is key for achieving the desired physiological benefits of deliberate cold exposure.
1.
Introduction
2min
2.
The Benefits of Deliberate Cold Exposure
2min
3.
How to Get Your Deliberate Cold Exposure on a Regular Basis
2min
4.
The Brain Body Contract: Tools and Science Related to Mental Health, Physical Health, and Performance
4min
5.
The Benefits of Deliberate Cold Exposure
2min
6.
How to Control Your Breathing With Cold Water Immersion
4min
7.
The Different Effects of Cold Immersion on the Nervous System
3min
8.
The Effects of Cold Showers on Metabolism
3min
9.
The Different Pathways to Keep Us Warm
4min
10.
The Sobering Principle
2min
11.
The Importance of Shivering in Exercise
4min
12.
The Effects of Deliberate Cold Exposure on Fitness
6min
13.
The Biology of Brown Fat
2min
14.
The Effects of Brown Fat on Blood Pressure
3min
15.
The Relationship Between Shiver and Brown Fat
3min
16.
How to Activate Your Brown Fat
3min
17.
The Effects of Sleeping at 19 Degrees Celsius on Insulin Sensitivity
2min
18.
The Effects of Cold Water on the Brown Fat
5min
19.
The Danes Are Crazy
6min
20.
The Effects of Sleeping in the Cold on the Brown Fat
2min
21.
The Effects of Cold Water and Winter Swimming on the Brown Fat Ride
5min
22.
How to Get Energy Throughout the Day
2min
23.
The Effects of Diet on Body Mass Index
2min
24.
The Differences Between Men and Women in Temperature
2min
25.
The Effects of Swimming on the Parasympathetic Nervous System
3min
26.
How to Activate Your Diving Reflex
2min
27.
The Importance of Ending on Cold Water
2min
28.
The Effects of Sauna on Brown Fat
2min
29.
The Role of Temperature in Brown Fat Activity
2min
30.
The Effects of Cold Water on Insulin Resistance and Metabolism
2min
31.
The Effects of Insulin on Insulin Sensitivity in Winter Swimmers
4min
32.
The Effect of Sauna Time on Cardiovascular Health
3min
33.
The Benefits of Cold Exposure
4min
34.
The Effects of Sleep Quality on the Body
2min
35.
The Side Effects of Naked Winter Swimming
2min
36.
The Differences Between Skinny Dipping and Swimming in Denmark
2min
37.
Deliberate Cold Exposure and Sauna: A New Tradition
3min
38.
The Effects of Pet City Scanners on Winter Swimmers
2min
39.
The Effect of Shivering on Insulin Levels in Winter Swimmers
2min
40.
The Benefits of Deliberate Cold Exposure
4min
41.
The Effects of Exercise on Sleep
4min
42.
The Benefits of Deliberate Cold Exposure for Ray Nodes Syndrome
2min
43.
The Benefits of Neoprene Booties for Rhinoid Syndrome
2min
44.
The Practicalities of Deliberate Cold Exposure
2min
45.
The Physiological Reasons Why You Need a Heart More Than a Brain
2min
46.
The Effects of Dunking on Heat Loss
2min
47.
The Paradox of Wool Caps in the Sauna
4min
48.
The Benefits of Hypothermia in Children
4min
49.
How to Increase Your Home Edict Stress With Rapid Cold Exposure
3min
50.
The Benefits of Deliberate Cold Exposure
3min
51.
The Impact of Deliberate Cold Exposure and Heat on Health
4min
52.
The Huberman Lab Podcast: Deliberate Cold and Deliberative Heat Exposure Science and Protocols
3min
In this episode, my guest is Susanna Søberg, PhD. She earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. We discuss how cold or sauna can improve metabolism, cardiovascular and brain health, balance hormones, and decrease inflammation. Dr. Søberg discusses how deliberate cold protocols can improve glucose metabolism and insulin sensitivity and trigger release of neurotransmitters like dopamine and norepinephrine which enhance energy, mood, and focus. We compare cold showers and cold immersion, traditional and infrared saunas, and other variables. This episode provides actionable tools and answers to common questions about the use of deliberate cold and heat to improve health.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
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The Brain Body Contract
Tickets: https://hubermanlab.com/tour
Timestamps
(00:00:00) Dr. Susanna Søberg
(00:03:39) Sponsors: Plunge, LMNT & Waking Up
(00:06:49) The Brain-Body Contract
(00:07:40) Physiology in Uncomfortably Cold Environments
(00:12:05) Tool: Water Temperature, “Cold Shock” & Discomfort
(00:17:37) Cold Showers vs. Immersion in Water, Brown Fat
(00:22:11) Cold Receptors, Brown Fat & Temperature Homeostasis
(00:25:22) Shiver, “After Drop”, Healthy Stress
(00:31:08) Long-Term Health Benefits of Deliberate Cold Exposure
(00:31:51) Sponsor: AG1
(00:37:02) Blood Pressure & Heath
(00:38:26) Brown Fat, Insulin Sensitivity & Metabolism
(00:45:07) Temperature Regulation, Brown Fat vs. White Fat
(00:52:26) Cold Resilience, Scandinavia
(01:00:16) Winter Swimmers & Brown Fat; Discomfort
(01:10:28) Sex differences & Brown Fat, Cold-Adapted
(01:15:21) Diving Reflex & Parasympathetic Activation
(01:18:44) Tool: Deliberate Cold & Sauna Protocol
(01:23:11) Winter Swimmers, Shiver; Circadian Rhythm & Brown Fat
(01:31:14) Tool: Minimum Threshold for Cold & Heat; Sauna & Cardiovascular Health
(01:35:19) Tool: Maintaining Stimulus when Cold-Adapted; Shorter Sessions
(01:38:09) Cold Exposure, Sleep Quality, Clothing
(01:47:37) “Brown Fat Negative” & Shiver
(01:52:13) Cold & Heat, Inflammation Reduction
(01:55:40) Tool: “Soberg Principle”: End on Cold, Metabolism
(01:59:39) Cold Exposure: Fed or Fasted?
(02:00:32) Raynaud’s Syndrome; Hand/Feet Protection in Cold
(02:05:21) Tool: Headache & Cold Exposure; Head Submersion & Head Coverings
(02:11:29) Children & Hypothermia Risk
(02:17:16) Gender Differences & Cold Exposure
(02:19:57) Tool: Brief, Repeated Temperature Changes; Circadian Rhythm & Temperature
(2:27:53) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
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