Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health | Huberman Lab Podcast

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. #HubermanLab #Science Thank you to our sponsors AG1 (Athletic Greens): Plunge: Maui Nui: Thesis: InsideTracker: Momentous: The Brain Body Contract Tickets: Presale code: HUBERMAN Huberman Lab Social & Website Instagram: Twitter: Facebook: LinkedIn: Website: Newsletter: Dr. Susanna Søberg Winter Swimming: The Nordic Way Towards a Healthier and Happier Life: The Soeberg Institute: Publications: Twitter: Facebook: YouTube: @susannasoeberg TikTok: @susanna_soeberg Instagram: Articles Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men: Human physiological responses to immersion into water of different temperatures: Variations in leptin and insulin levels within one swimming season in non-obese female cold water swimmers: Mapping of human brown adipose tissue in lean and obese young men: A role for brown adipose tissue in diet-induced thermogenesis: Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events: Impact of cold exposure on life satisfaction and physical composition of soldiers: Thermal effects of whole head submersion in cold water on nonshivering humans: Thermoregulation during rest and exercise in the cold in pre- and early pubescent boys and in young men: Timestamps 00:00:00 Dr. Susanna Søberg 00:03:23 Sponsors: Plunge, Maui Nui, Thesis 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 00:35:48 Sponsor: AG1 (Athletic Greens) 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 00:59:07 Sponsor: InsideTracker 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 02:27:53 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - Disclaimer: