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 sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(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 NewsletterDisclaimer

Dr. Susanna Søberg, a leading expert in cold and heat exposure therapy, reveals groundbreaking research on the effects of deliberate temperature exposure. She discusses brown fat activation, the physiological changes caused by cold therapy, and the positive impact on mental health. The podcast also explores the benefits of winter swimming, sauna usage, and alternating hot and cold therapy. Dr. Søberg emphasizes the importance of pursuing activities that bring joy and connection in life.

Episode #250. Ice baths and other forms of cold water exposure have gained a huge amount of traction in the past few years. I’m joined by expert Dr Susanna Søberg to examine what the science says – is cold water exposure safe? What does the research say about the bold health claims? Is brown fat just a buzzword? How do you safely and effectively implement hot and cold exposure into your life? Dr Søberg answers these questions and many more in this three-hour deep dive into cold water immersion.Specifically, we discuss: Intro (00:00) The tradition of winter swimming (01:52) Cold water swimming and activating brown fat (09:44) Dr. Søburg's personal experience with cold water bathing (23:13) Funding hurdles and potential benefits of cold water immersion (25:34) Cold water immersion and the body's response (33:36) Brown fat activation and more physiological responses (40:45) What is brown fat? (45:54) Is brown fat genetic? (55:28) Benefits of activating brown fat (58:32) Winter swimming, sauna, and disease: what the data says (1:01:10) Metabolism and shivering (1:13:01) Brown fat activation and muscle building (1:25:06) Who has more brown fat: Women or Men? (1:36:33) Chronic inflammation, exercise, and more benefits of deliberate cold exposure (1:46:11) Cold water immersion for beginners (2:06:18) The minimum threshold for health benefits using cold and heat (2:15:03) Clothes or no clothes? (2:22:57) Temperature regulation and gender differences (2:26:30) Safety protocols & understanding ice plunging lingo (2:34:08) Outro (2:47:18) To connect with Dr Susanna Søberg, you can find her on Instagram, Twitter, Facebook, TikTok, and LinkedIn. Head to her website, www.soeberginstitute.com, to learn more about Dr Søberg’s work – including her research and her book Winter Swimming. Friends of The Proof can also receive a 10% discount on her Thermalist course with code SIMONHILL.Discover more insights and supporting resources in the full show notes.Enjoy, friends.SimonWant to support the show?The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family.Simon Hill, MSc, BSc (Hons)Creator of theproof.com and host of The Proof with Simon HillAuthor of The Proof is in the PlantsWatch the episodes on YouTube or listen on Apple/SpotifyConnect with me on Instagram, Twitter, and FacebookNourish your gut with my Plant-Based Ferments GuideDownload my complimentary two-week meal plan and high protein Plant Performance recipe book

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).Resources:Winter SwimmingThe Søberg InstituteSupport the show

Cold showers, icy plunge pools, outdoor swimming – are you a fan, or does the very idea make you shiver? Today’s podcast is all about one of the biggest wellness trends of the past few years: cold water immersion therapy. My guest is Dr Susanna Søberg who is arguably one of the leading researchers on the topic.Susanna studied at the University of Copenhagen, looking at metabolism and the role of brown fat. Her research on the physiology of deliberate cold and heat exposure is helping to back up what many cultures have known instinctively for thousands of years – changing our temperature is good for us. Her new book Winter Swimming: The Nordic Way Towards a Healthier and Happier Life is a beautifully illustrated volume, which looks at cold-water traditions around the world and shares what incredible benefits they can provide for our health and wellbeing.In this conversation, Susanna talks us through the many physical benefits, from increased metabolism, immunity and lowered insulin resistance, to the potential to reduce excess weight and ease muscle and joint pain. The key player in all these benefits? Brown fat, a type of healthy fat stored around the spine that acts as our body’s temperature regulator, boosts metabolism and can even aid blood-sugar response and weight control. The more we expose ourselves to the cold, the more brown fat cells we have. So it’s a case of use it or lose it.There are also incredible mental health benefits from engaging with the cold. The very act of pushing out of your comfort zone and braving the cold can give you a sense of confidence. It releases mood-boosting hormones and exposes us to a form of ‘healthy stress’, building our resilience to modern life. It’s also the ultimate in mindfulness – a sensory experience that takes you out of your head and into your body.In 2021 Susanna published research setting out the minimum amount of time that we need to spend in the cold to receive all these incredible health benefits. It’s now been dubbed the Søberg Principle and it’s not nearly as extreme as you might think. Even just a cooler blast at the end of your shower is a very effective place to start. I really was delighted and honoured that Susanna came over from Denmark to record her first ever long form podcast. Whatever your view on the cold – whether you embrace it fully or whether you think this is a trend that is not for you – I really think you are going to enjoy listening and I’m pretty sure that after listening, you may well be tempted to give the cold a go.CAUTION: If you have uncontrolled hypertension or heart disease it is not advised that you start practising cold water immersion. If you have any doubt at all as to whether you are fit enough to give this practice a go, please consult a qualified healthcare professional.Thanks to our sponsors:https://www.athleticgreens.com/livemorehttps://www.boncharge.com/livemorehttps://www.vivobarefoot.com/livemoreShow notes https://drchatterjee.com/322DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have.

Dr. Susanna Søberg is a PhD graduate from the University of Copenhagen, specializes in studying the effects of intentional exposure to cold and heat on human physiology, particularly metabolism. Her work explores how deliberate cold protocols can enhance glucose metabolism, insulin sensitivity, and neurotransmitter release, contributing to improved energy, mood, and focus. 15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now! Become a Genius Life Premium Member and get ad-free episodes of the show, a monthly Ask Me Anything (AMA), and more! Learn more: http://thegeniuslife.com

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!

Dr. Susanna Søberg, a leading international scientist and founder of the Søberg Institute, discusses the benefits of heat therapy for physical and mental health. She explains how heat exposure can improve the immune and cardiovascular systems, reduce insomnia, and enhance overall cognitive performance. Dr. Søberg also talks about the advantages of heat therapy for sleep quality and stress reduction, as well as the precautions and risks associated with it. Lastly, she shares insights from her book on winter swimming and the scientific research behind cold and heat therapy.

Dr. Susanna Søberg, a leading researcher in cold water immersion therapy, shares insights into the benefits of embracing discomfort. She explains how cold exposure can reduce stress, boost immunity, and develop mental resilience. Listeners discover the evolutionary advantages of temperature variability and the role of brown fat in metabolism. Susanna discusses practical tips for incorporating cold showers into daily routines to improve overall health, suggesting that confronting cold may enhance our ability to navigate life's challenges.

Dr. Susanna Søberg, a leading expert on cold therapy, discusses the mental and physical benefits of cold therapy. Cold therapy can reduce stress, improve sleep, strengthen cells, and enhance overall health and performance. The podcast explores the benefits of cold therapy, protocols for beginners, and the importance of temperature variation. It also discusses risks and precautions, along with the guest's book and training recommendations.