Dr. Susanna Søberg, PhD, is a researcher focused on how cold and heat exposure affects human physiology. In this discussion, she highlights the remarkable benefits of cold and sauna therapies for metabolism, hormone balance, and inflammation reduction. She reveals how deliberate cold exposure can enhance mood and energy by triggering neurotransmitters. The conversation also touches on the unique responses to cold in men and women and the significant health advantages of brown fat activation. Practical tips and cultural insights from Denmark add a fascinating layer to the discussion.

Dr. Susanna Søberg, a leading expert in cold and heat exposure therapy, shares her groundbreaking research on the effects of temperature on metabolism and mental health. She explains how cold therapy activates brown fat, aiding in weight loss and enhancing metabolic health. The discussion reveals the psychological benefits, highlighting how cold immersion can elevate mood and combat anxiety. Ås she presents personalized approaches for optimal cold therapy, listeners learn about the profound interplay between temperature exposure and overall well-being.

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!

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 showFollow WHOOPwww.whoop.comTrial WHOOP for FreeInstagramTikTokXFacebookLinkedIn Follow Will AhmedInstagramXLinkedIn Follow Kristen Holmes Instagram LinkedIn Follow Emily Capodilupo LinkedIn

Dr. Susanna Søberg, a leading researcher in cold water immersion therapy from the University of Copenhagen, dives into the benefits of cold exposure. She discusses how cold immersions can boost metabolism and immunity while increasing resilience through the activation of brown fat. The conversation also highlights mental health improvements, the cultural significance of cold practices, and tips for safely incorporating cold exposure into daily life. Susanna's insights aim to inspire a shift towards embracing discomfort for personal growth and well-being.

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 cold and heat therapy, dives into how inflammation drives aging and shares six diet-related factors that can make you look older. She emphasizes the role of sugar in aging and offers insights on the importance of protein for a youthful appearance. Dr. Søberg also discusses the therapeutic benefits of sauna and cold exposure, debunking myths surrounding their use. She encourages mindful dietary choices and highlights practical tips for incorporating these therapies into daily life for enhanced vitality.

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.