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.

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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/rese...
Twitter:   / susannasberg1  
Facebook:   / susannasoeberg  
YouTube:    / @susannasoeberg  
TikTok:   / susanna_soeberg  
Instagram:   / 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 in 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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