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Summary of Transcript:
In this podcast episode, Dr. Andrew Huberman interviews Dr. Susanna So̸berg, an expert in the field of deliberate cold and deliberate heat exposure. Dr. So̸berg’s research has shown that exposure to cold and heat can improve metabolism, hormone health, neurotransmitter production, and mental and physical health. The episode covers various aspects of deliberate cold and heat exposure, including the difference between cold immersion and cold showers, the impact of cold and heat on neurotransmitters such as dopamine and norepinephrine, and the nuances of exposure protocols. The episode’s sponsors include Plunge, which provides an at-home self-cooling cold plunge for deliberate cold exposure, Maui Nui Venison, which offers sustainable and nutrient-dense venison products; and Thesis, which creates custom nootropics designed to get the brain and body into a specific state for mental or physical work. The episode also mentions two live events Dr. Huberman will host in Toronto and Chicago in September 2023.
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Summary of Description:
Deliberate cold protocols can improve glucose metabolism and insulin sensitivity and help trigger the release of neurotransmitters like dopamine and norepinephrine, which enhance energy, mood, and focus. Dr. Susanna Søberg, who holds a Ph.D., discusses the benefits of deliberate cold and deliberate heat exposure on metabolism, cardiovascular and brain health, balance hormones, and decreased inflammation in an episode of the Huberman Lab podcast. Old showers and cold immersion, traditional and infrared saunas are compared, and common questions about using deliberate cold and heat to improve health are answered.
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The Benefits of Deliberate Cold and Heat Exposure on Health: An Expert’s Analysis
In this episode of Huberman Lab, host Andrew Huberman interviews Susanna Søberg, Ph.D., who earned her doctorate at the University of Copenhagen in Denmark. Dr. Søberg’s research focused on the effects of deliberate cold and heat exposure on human physiology, particularly metabolism, and cardiovascular and brain health. The following are the key takeaways from their discussion:
Physiology in Uncomfortably Cold Environments
Dr. Søberg explains that deliberate cold exposure can release neurotransmitters such as dopamine and norepinephrine, which enhance energy, mood, and focus. Cold exposure can also improve glucose metabolism and insulin sensitivity, making it an effective tool for those with type 2 diabetes or at risk of developing it.
Tool: Water Temperature, “Cold Shock,” & Discomfort
Dr. Søberg advises starting with showers or immersions that are slightly colder than comfortable and gradually decreasing the temperature over time. She also suggests using the “cold shock” technique, which involves rapidly submerging oneself in cold water and getting out just as quickly.
Cold Showers vs. Immersion in Water, Brown Fat
While cold showers can still provide some benefits, Dr. Søberg notes that immersion in cold water is more effective at activating brown fat, which burns calories and generates heat. She also cautions that cold exposure should not be painful or uncomfortable to the point of shivering, which can indicate hypothermia.
Long-Term Health Benefits of Deliberate Cold Exposure
Dr. Søberg explains that deliberate cold exposure can increase brown fat and metabolic rate, which can help with weight loss and maintenance. Cold exposure also has anti-inflammatory effects and can improve cardiovascular health by reducing blood pressure and cholesterol.
Brown Fat, Insulin Sensitivity & Metabolism
Dr. Søberg notes that brown fat is particularly effective at improving insulin sensitivity and glucose metabolism. She suggests combining cold exposure with exercise and a healthy diet to maximize the benefits.
Cold Resilience, Scandinavia
Dr. Søberg hails from Scandinavia, where deliberate cold exposure is expected. She notes that, with regular exposure, individuals can tolerate and even enjoy the cold. She also emphasizes the importance of maintaining a healthy diet and exercise routine with cold exposure.
Winter Swimmers & Brown Fat; Discomfort
Dr. Søberg has studied winter swimmers and found they have more brown fat and improved insulin sensitivity than non-swimmers. She also acknowledges the discomfort of cold exposure but suggests that individuals can train their bodies to handle it over time.
Diving Reflex & Parasympathetic Activation
Dr. Søberg explains that the diving reflex, or the decrease in heart rate and breathing when the face comes into contact with cold water, can activate the parasympathetic nervous system and provide a calming effect.
Tool: Deliberate Cold & Sauna Protocol
Dr. Søberg recommends starting with short exposures to cold and gradually increasing the duration over time. She also notes that sauna use can provide similar benefits to cold exposure and suggests alternating between the two for maximum benefits.
Cold & Heat, Inflammation Reduction
Dr. Søberg underscores the importance of a balance between cold and heat exposure. While cold exposure can reduce inflammation, excessive cold exposure or lack of heat exposure can lead to inflammation.
Tool: “Soberg Principle”: End on Cold, Metabolism
Dr. Søberg recommends ending cold exposure sessions with a final exposure to the cold to maximize the metabolic benefits.
Overall, Dr. Søberg provides actionable tools and answers to common questions about using deliberate cold and heat to improve health. Her expertise sheds light on the benefits of regularly exposing oneself to uncomfortable temperatures and how to do so safely and effectively.
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Source Description
In this episode, my guest is Susanna Søberg, Ph.D. 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 hard or sauna can improve metabolism, cardiovascular and brain health, balance hormones, and decrease inflammation. Dr. Søberg discusses how deliberate complex protocols can improve glucose metabolism and insulin sensitivity and trigger the 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 using deliberate cold and heat to improve health.
#HubermanLab #Science
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The Brain-Body Contract
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Dr. Susanna Søberg
Winter Swimming: The Nordic Way Towards a Healthier and Happier Life: https://amzn.to/3MsyxW0
The Soeberg Institute: https://www.soeberginstitute.com
Publications: https://www.soeberginstitute.com/research
Twitter: https://twitter.com/SusannaSberg1
Facebook: https://www.facebook.com/susannasoeberg
YouTube: https://www.youtube.com/@susannasoeberg
TikTok: https://www.tiktok.com/@susanna_soeberg
Instagram: https://www.instagram.com/susanna_soeberg
Articles
Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men: https://bit.ly/3MqCNWb
Human physiological responses to immersion into water of different temperatures: https://bit.ly/3IumXX1
Variations in leptin and insulin levels within one swimming season in non-obese female cold water swimmers: https://bit.ly/3MpX0eF
Mapping of human brown adipose tissue in lean and obese young men: https://bit.ly/3pEd6Zg
A role for brown adipose tissue in diet-induced thermogenesis: https://go.nature.com/3Ob03ZI
Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events: https://bit.ly/33P09RC
Impact of cold exposure on life satisfaction and physical composition of soldiers: https://bit.ly/3kMxG7G
Thermal effects of whole head submersion in cold water on nonshivering humans: https://bit.ly/3I8JA4l
Thermoregulation during rest and exercise in the cold in pre-and early pubescent boys and young men: https://bit.ly/3Ia1fsg
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 – https://www.blabacphoto.com
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