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.

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Dr. Susanna Søberg

Articles

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

[yuliabushmanova]

Hard to overestimate how much your podcasts changed my life: better sleep, better nutrition, better idea on why and how to exercise. Just can’t be more grateful for the enormous amount of science that is both amazing to know and applicable that you bring to the table for all us. One topic I’d be highly interested in being covered is anger - why do we get angry, how is it both advantageous and destructive; why some people can go from 0 to 100 in seconds, while others are more resistant to the rage. Thank you for being the teacher we all wish we had at school!

[JDuke-uwfk]

I did my 1st cold plunge 3 yrs ago and hated every second. It was 32 degrees for 2 full minutes. But after I got out and began to warm up, my energy went through the roof. Not jittery caffeine energy, but calm laser focused energy. That epic feeling is what got me back into the plunge. 3 yrs later, every morning, the 1st 15 seconds still sucks, but it's a practice that enhances my whole day.

[jopo]

I originally thought all this heat and cold exposure talk was overrated, but I'm starting to warm up to the idea.

[BeastGanon]

Please do an episode on development of babies and children. I would really like to hear more on how the brain and behavior develops and use these raise my child in better ways. Thank you Andrew Huberman!

[semenkostiuchenko]

I was addicted to smoking weed, but shortly after quitting it I started taking ice bathes. The feeling I get after them is so mush better than being high, but now I faced a new problem. I think I might be getting addicted to them 😂😂😂 Everyday after my 3 round session I have to stop myself from going for more, not to build up my tolerance too high. Dr.Huberman your work is really amazing, the content you post is life-changing. I’m extremely grateful that there are such people as you and Lex. I hope your channel continues to grow, so that more people can change their lives for better. Thank you for your work and impact you make on the society!!!!

[hurrifanc.]

The euphoria from cold exposure is absolutely amazing for anyone who's hesitating because they think it'll be rough it may be but 20 minutes after you get out, there's nothing like it!!!!

[taybrew]

Several months ago I had a severe panic attack and decided to take control of my life, quit drinking alcohol and eating junk. I started doing heat and cold exposure over month ago. I currently have a cheap infrared that only gets up to 145 and a cheap tub that I put frozen water bottles in, it’ll get to 42 degrees on a good day, but so far it gets the job done. I hope to one day upgrade to a traditional sauna and a good cold plunge because this has literally changed my life and I’m addicted to it. Thank you so much dr huberman and dr soberg for all the information and research that you do!

[healthyteddy]

There is a video on YouTube where two paramedics demonstrate how putting the face in a bowl of ice water lowers heart rate. One of them is hooked up to a EKG machine while he does it so it can be seen in real time.
My mother in law recently tried it during a panic attacks with elevated HR and it was the only thing that helped.
Great interview!!!

[the-quintessenz]

In my experience, the cold perception is mainly depending on the wake state. If I'm still half-asleep under the shower, then I usually can't bear the cold water. But if I'm already 100% there and alert, then the cold exposure is sometimes not even a minor inconvenience. PS: Thanks for the great content! It's really helpful.

[sammfowler]

I love to see how intenssly this man pays attention to his guests, couple that with the genuinely life-changing information that is being shared and I just can't stop watching (even the stuff that doesn't naturally interest me or apply to me directly)

[AboodCohen]

Dr Huberman once again drops bombs of knowledge and brings awesome guests ❤

[angelicmeditationsplus]

A few years ago I was diagnosed with a form of autonomic dysfunction (which had actually been a life long issue I was unaware I had). I went into a flare of sorts and was very unwell for months. I remembered Wim while in a desperate place to recover, when the doctors said there was nothing that could be done. Long story short, it was shockingly positive how well I improved. I can't learn enough about it now, it's so fascinating to me. For me it wasn't just life changing, but a chance at a new life. Thank you for your continued research 🙏🏻

[susannahsinclair]

I have experienced anxiety since I was a teen. I started having cold baths in my 40s and It has decreased my feelings of anxiety immensely. I feel calmer and better in general. It also helps decrease headache pain. Thank you for your amazing podcasts.

[masquenada]

I am saluting my Danish neighbour from Stuttgart, Germany... cold and hot (sauna) exposures are the highlights of my week... thanks for bringing this up... cheers..

[annabel]

I have been doing cold water swimming for years, the benefits are phenomenal. 55 now and all she is saying I can fully concur also no symptoms from menopause would love this investigated further let’s open the conversation 🔥

[VeronicaBolinger]

Im excited to share that as of June 05, 2023 I’ve successfully reached my goal taking cold showers as soon as I wake-up. Six months straight no days off. That was deadline but as of that day changed mind and will continue “cold showers” til January 05, 2024 marking to 365 days straight. Powerful, powerful benefits …thank you Dr. Andrew Hubberman

[VioletSynergy]

Hi Dr. Huberman. I appreciate this episode, pleased to hear you read all your comments as I haven't found many information for my cold experience. I hear you say that the cold must be uncomfortable to be effective, or something along the lines of your suppose to want to get out. well ever since my first ice bath at a wellness retreat from 30 second in the ice I have turned warm all over my body and feel as though I can stay in the cold forever, my body loves the cold. I do move around to break the thermal blanket but still love it. I am experimenting now with colder water to try and prolong the time before my body turns warm all over. It is working to some extent. Usually 30seconds to 1 min until I am warm all over. But even the initial shock is very mild to non existant. before I am not warm all over, my body loves the sensation of cold. I am also experimenting with getting in and out every minute. I should mention I have fibromyalgia so my body is often in some mild level of pain and being in the cold makes all that go away. just for context, I am 33 and 5'6" 138lbs. It is also very hard to trigger a shiver response so my cold plunges have been more like 20 minute affairs than a 2-3 minute deal. So I guess I am wondering if I am getting the effect if I love the cold so much and not shivering? Also wondering why my body gets so warm in freezing cold water. I have not met anyone that shares or talks about the experience I am having. Any thoughts on this would be very helpful. Would love to have a chat with you if you're available. Would love to know what Dr. Søberg's thoughts on this would be. Thanks in Advance! - Violet

[Zoivre]

man you’re so underrated. you made me love biology and how our body works

[flybymight]

Just got my ticket for Toronto!! Thanks for putting us on your schedule Dr H! Looking forward to seeing you live and clapping loudly in appreciation for all you have done for everyone. I found you late 2020 and you made my pandemic not only bearable, but you gave me so many tools for growth at a very strange time. I continue to check in with, learn from and apply all that you share. Thank you so much.

[mariamorris]

I am currently sitting in my dentist chair, is cold enough to where I can bring on a shiver 🥶
I love this guy and what he's doing for the community.