The Effects of Deliberate Cold Exposure on Metabolism and Brown Fat

Repetitive exposure to cold water leads to adaptation and increased comfort in the cold, as well as improved metabolic changes, such as the activation of brown fat and more efficient mitochondria. This also results in better capillary constriction, reduced stress response, improved insulin sensitivity, and lower blood pressure, heart rate, and inflammation.

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Episode notes

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.