In this Huberman Lab Essentials episode, my guest is Dr. Susanna Søberg, PhD, a metabolic scientist who trained at the University of Copenhagen and an expert in the effects of cold and heat exposure on human health. Dr. Søberg explains how brief, deliberate cold exposure improves insulin sensitivity, promotes metabolic health and physiological resilience. We also discuss the cold shock response and shivering, along with practical guidance on temperature, duration, and sequencing cold and heat exposure for optimal benefits.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Mateina: https://drinkmateina.com/huberman
Timestamps
(00:00:00) Susanna Søberg
(00:00:20) Deliberate Cold Protocol, Temperature, Cold Shock, Resilience
(00:02:12) Comparing Different Cold Environments, Brown Fat
(00:04:14) Brown Fat & Temperature Regulation Pathways
(00:06:14) Sponsor: Eight Sleep
(00:07:37) Shivering, “After-Drop”; Healthy Stress
(00:10:54) Metabolism, Insulin Sensitivity & Brown Fat, Cold Adaptation
(00:13:22) Cold Exposure & Brown Fat Activation
(00:19:33) Sponsor: AG1
(00:20:47) Winter Swimming & Sauna Protocol; Insulin Sensitivity
(00:26:40) Tool: Minimum Time in Cold & Heat for Metabolic Benefits
(00:28:37) Sponsor: Mateina
(00:29:46) Cold & Heat Exposure, Inflammation Reduction
(00:33:03) Tool: Søberg Principle, End on Cold, Metabolism
(00:35:21) Tool: Quick Cold Protocol & Metabolic Benefits
(00:37:39) Acknowledgements
Learn more about your ad choices. Visit megaphone.fm/adchoices
