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Huberman Lab
Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health
May 15, 2023
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.
4.
The Brain Body Contract: Tools and Science Related to Mental Health, Physical Health, and Performance
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.
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The Brain Body Contract
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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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