Cold therapy and winter swimming can activate brown fat, increase metabolism, and improve heat regulation in the body.
Varying the temperatures of cold exposure and maintaining a balance between cold and warm therapies can optimize the benefits of activating brown fat for metabolism and overall health.
Cold exposure, such as cold showers and plunges, can have positive effects on stress reduction, sleep quality, and energy levels.
Deep dives
The Benefits of Cold Therapy and Winter Swimming
Dr. Susanna Soberg, a winter swimming expert and scientist, discusses the benefits of cold therapy and winter swimming. Cold water swimming activates brown fat, which generates heat in the body. It also increases metabolism, activates neurotransmitters, and improves the body's heat regulation system. Cold therapy can reduce inflammation, prevent lifestyle diseases, improve mental and physical health, and boost memory. Varying the temperatures of cold exposure and ending on a cold note can maximize the benefits. Cold showers, exercising in cold weather, and taking cold plunges can all have positive effects on overall health and well-being.
Activating Brown Fat: Cold vs. Heat Exposure
Brown fat, activated by exposure to cold, can increase metabolism and insulin sensitivity. Cold exposure can activate brown fat and increase heat shock proteins in cells, making them stronger. Women tend to have more brown fat than men due to their smaller muscle mass and surface area to body mass ratio. While cold exposure is a potent stimulus for brown fat activation, warm exposure can also activate it to a lesser extent. Varying the temperatures of exposure and maintaining a balance between cold and warm therapies can provide optimal benefits for metabolism and overall health.
Timing and Considerations for Cold Therapy
Cold exposure can be beneficial for various aspects of health, such as reducing stress, improving sleep, and increasing energy. The timing of cold exposure can vary based on individual preferences and goals. For example, a cold shower in the morning can help wake up and provide an energy boost, while exposure in the afternoon may aid relaxation and improve sleep. The Soberg principle suggests ending cold exposure to continue the metabolic benefits, and keeping active after exposure can help maintain heat and increase metabolism. Varying the types and temperatures of cold exposure can provide a range of benefits and prevent adaptation.
Impact of Ice Baths on Sleep
In the podcast, the speaker discusses the impact of ice baths on sleep. They analyzed sleep efficiency, sleep architecture, overall performance, and sleep consistency of individuals who logged ice baths. The study revealed that sleep consistency increased by 2.6% when participants took an ice bath. The speaker also speculates about the relationship between cortisol and melatonin, suggesting that the spike in cortisol caused by cold exposure may affect melatonin production and amplify its signaling. Further research is needed to explore this relationship.
Benefits of Cold Water Immersion and Cold Showers
The podcast highlights the benefits of cold water immersion and cold showers. Cold water immersion activates both the sympathetic and parasympathetic nervous systems, leading to increased energy and a calm mental state. It also triggers the release of happiness hormones such as dopamine and norepinephrine. The study mentions that 11 minutes of cold water immersion per week can activate brown fat, improve insulin sensitivity, and enhance glucose metabolism. Additionally, a study on cold showers showed that participants had fewer sick days, potentially indicating improved immune defense. The podcast encourages individuals to gradually increase cold exposure and emphasizes the importance of controlled breathing to lower the nervous system and overcome the initial discomfort.
This week’s episode focuses on the recovery benefits of cold therapy and cold plunges. Winter swimming expert and best-selling author Dr. Susanna Søberg joins WHOOP VP of Performance Science, Kristen Holmes, for a discussion around one of the top growing recovery behaviors. She has a Ph.D. in metabolism, is the founder of the “Søberg Institute,” and is the leading mind behind the #SøbergPrinciple. Susanna and Kristen will discuss what happens to the skin during cold exposure (4:00), how to best adapt to cold shock (9:18), the difference between brown fat in men and women (13:14), the other ways to activate brown fat through cold exposure (16:10), how scientists first discovered brown fat (22:13), the best time in the day to do cold plunges (26:50), how cold exposure impacts sleep (31:20), how long people should be submerged in cold water (36:15), the #SøbergPrinciple (46:40), the optimal water temperature to benefit from cold therapy (49:30), combining cold therapy with your workout routine (55:32), and how to get over the mental barrier of the cold (1:01:14).
