The Dr. Gabrielle Lyon Show
How to Use Cold Exposure to Transform Your Health | Dr. Susanna Søberg
Jan 7, 2025
Dr. Susanna Søberg, a leading expert in metabolism and cold exposure, shares her journey from nurse to PhD researcher. The conversation highlights the transformative power of brown adipose tissue (BAT) in improving metabolic health and mental resilience. Dr. Søberg reveals how minimal cold exposure can enhance glucose regulation and boost insulin sensitivity. Listeners learn about cold plunging protocols, the benefits of contrast therapy, and how these practices can alleviate menopause symptoms. A fascinating exploration of science meets practical health tips!
01:36:43
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Quick takeaways
- Cold exposure significantly activates brown adipose tissue, enhancing metabolism and insulin sensitivity, proving beneficial even at moderate temperatures.
- Effective cold therapy requires only 11 minutes per week, with sessions lasting one to two minutes for optimal health benefits.
Deep dives
Understanding Cold Water Therapy
Cold water therapy has gained significant attention, but confusion exists regarding its application, including duration and temperature. Proper exposure is essential for eliciting health benefits, particularly in activating brown adipose tissue, which plays a role in metabolism and glucose clearance. Insights revealed that cold exposure can be effective even at temperatures around 66°F (19°C) or lower, and that just 11 minutes of cold plunging per week is sufficient to see notable improvements. The process should be more approachable rather than extreme, emphasizing that longer or colder is not necessarily better for health outcomes.
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