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): https://athleticgreens.com/huberman Plunge: https://plunge.com/huberman Maui Nui: https://mauinuivenison.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://www.livemomentous.com/huberman The Brain Body Contract Tickets: https://hubermanlab.com/tour Presale code: HUBERMAN Huberman Lab Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network 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 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 Disclaimer: https://hubermanlab.com/disclaimer

This Is a Short Recap about using cold exposure to enhance mental & physical performance by Dr. Andrew Huberman. Dr. Andrew Huberman is a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. He discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works. - - Full Podcast : https://youtu.be/pq6WHJzOkno - - - Supplements Andrew Huberman Recommends For Sleep : - Magnesium L-Threonate : https://amzn.to/3OqSe1A - Apigenin : https://amzn.to/3O6IN5Y For Testosterone Boost Naturally : - Tongkat Ali : https://amzn.to/43xxtpm - Fadogia Agrestis : https://amzn.to/43yf0c5 For Mood enhancing/Antidepressant : Omega 3 : https://amzn.to/44R5xxE Ashwagandha : https://amzn.to/3KxzVFR For Fertility (having kids) and better libido : Mac Root : https://amzn.to/46Yfk70 - - #andrewhuberman #neuroscience #hubermanlab #Coldexposure - - - Fair Use Disclaimer Copyright disclaimer under section 107 of the Copyright Act 1976, allowance is made for "fair use" for purposes such as criticism, commenting, news reporting, teaching, scholarship and research. Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use tips the balance in favor of fair use.

Watch the full episode now - https://youtu.be/31DMZLK_PPs Dr Andrew Huberman explains how to do sauna and ice bath exposure. How does Andrew Huberman say that can you use cold exposure and heat exposure for longevity? How long should you spend in the sauna? How long should you spend in the ice bath? #andrewhuberman #sauna #coldexposure - Join the Modern Wisdom Community on Locals - https://modernwisdom.locals.com/ Listen to all episodes on audio: Apple Podcasts: https://apple.co/2MNqIgw Spotify: https://spoti.fi/2LSimPn - Get in touch in the comments below or head to... Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx Email: https://chriswillx.com/contact/

According to Dr. Andrew Huberman deliberate cold exposure can boost your mental and physical health. If done right, you can even increase its resilience-enhancing effects. Even the shivering is something you'll be grateful for. But if we're talking about ice bath here. . . How cold? For how long? And are cold showers good enough? Well, you're finding out. Keep watching and learn about the benefits of deliberate cold exposure, how to do it right -- and a few more insights (because you absolutely have to prioritize safety). Check out full episode here 👉 https://bit.ly/3PeVzik [Understanding Your Brain - with Neuroscientist Andrew Huberman, PhD] _________________ Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning. (Full bio at 👉 https://hubermanlab.com/about) ==== Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit https://theproof.com/friends/. • The Proof with Simon Hill - https://theproof.com/podcast/ • Book: The Proof is in the Plants - https://theproof.com/book/ • Apple Podcast - https://podcasts.apple.com/gb/podcast/the-proof-with-simonhill/id1367773989 • Spotify - https://open.spotify.com/show/7bAIJCVgnquxXZuQCdZyTi • Instagram - https://www.instagram.com/theproof/ • Twitter - https://twitter.com/theproof • Facebook - https://www.facebook.com/theproofwithsimonhill • Two week meal plan - https://theproof.com/mealplan/ • Plant Performance - https://theproof.com/plant-performance/

PDF guide here: https://www.yogabody.com/cold-water-immersion-youtube/ Cold-water immersion has been practiced for thousands of years, but new research about brown adipose tissue, aka brown fat (BAT) and the nervous system has helped make ice bathing a mainstream health trend. But what are the real benefits? Does it really help with fat loss as many people claim? The confusion comes down to the fact that cold water therapy encourages the creation of brown fat in the body. This type of fat exists in small amounts but is highly metabolic and it’s believed to help to burn calories. In this video we’ll clear up some of the misconceptions around cold-water immersion and weight loss – as well as exploring the real benefits for mental health. Let’s get started! VIDEO CONTENTS 00:00 Cold-water immersion 01:21 Brown adipose tissue 02:04 Brown fat and weight loss 02:32 Brown fat in babies 03:20 Brown fat in Inuit population 06:02 Mental benefits of cold-water immersion 06:55 Should you have ice baths? DISCLAIMER – This video is for educational purposes only. Always check with a medical professional before starting any self-care routine. ANATOMY – BAT & WAT Unlike white fat (WAT) that serves as energy storage and insulation in the body, brown fat (BAT) is highly thermogenic. This unique tissue is mostly distributed around your upper back, collarbone, and chest – but only in small amounts. Its main role is to help newborns stay warm and avoid shivering in the cold. By adulthood, most of us have just 50 grams of brown fat, but researchers have discovered this can be increased significantly through cold-water immersion. However, there is limited evidence to suggests that increased brown fat improves metabolic markers and reduces overall body fat percentages, although this can be largely attributed to genetic differences. Truly, any form of exercise is almost certainly going to have a bigger effect on metabolic health than cold water immersion. 3 THINGS WE’LL LEARN: * The truth behind the ice bath trend * The link between cold water and brown adipose tissue * The real benefits of cold-water immersion RESEARCH: Brown fat in Inuit population: https://academic.oup.com/mbe/article/34/3/509/2731791 Brown fat in babies: https://pubmed.ncbi.nlm.nih.gov/29675580/ Cold water for weight loss: https://www.tandfonline.com/doi/full/10.1080/22423982.2022.2111789 WANT MORE? * Join our YOGABODY Daily at-home fitness program: https://www.yogabody.com/yb-daily/ * Lucas’ podcast: http://www.LucasRockwoodShow.com * Main site: http://www.yogabody.com/ Like this video? Please subscribe for more https://www.youtube.com/c/YOGABODY_Official?sub_confirmation=1 Got a question? Please post down below. #ColdWaterImmersion #BrownFat #BrownAdiposeTissue #WeightLoss

Everyone seems to be cold plunging, or at the very least, watching other people do it. We had cold plunger Josh Cameron film the ice bath process while metabolic scientist Dr. Susanna Søberg explains what is going on in his body. Dr. Søberg breaks down how the body is reacting to the cold plunge, and reveals what kind of health benefits we see while in, and out, of the water. Dr. Susanna Søberg is the Founder and CEO at http://www.soeberginstitute.com an online health institute. She is a PhD in metabolism and specializes in functional breathing, cold and heat exposure for health optimization. In her online school, she teaches how to "stress up to stress down" using natural stressors. Her scientific discoveries have shown the minimum threshold for how much cold and heat we need to reap the health benefits. She is an international author of "Winter Swimming" - a number one bestseller on Amazon in Swimming. Her book has been translated into 13 languages so far. See Dr. Søberg course here: https://www.soeberginstitute.com/course/live-thermalist Find more of her work here: http://www.soeberginstitute.com YouTube: https://www.youtube.com/channel/UC8-1TYzQYwDRy2GMsu8F2dw Instagram: https://www.instagram.com/susanna_soeberg/ Facebook: https://www.facebook.com/susannasoeberg Twitter: https://twitter.com/SusannaSberg1 TikTok: https://www.tiktok.com/@susanna_soeberg LinkedIn: https://www.linkedin.com/in/susanna-s%C3%B8berg-phd-9a924717/?originalSubdomain=dk Tik Toks: Erik Fellman: https://www.tiktok.com/@fellman85 & https://www.youtube.com/@fellman85 Josh Cameron: https://www.tiktok.com/@projectcameron247365?lang=en Ramses Principe: https://www.tiktok.com/@ramses_principe?lang=en Shelby Doner: https://www.tiktok.com/@shelbydoner?lang=en Pigeonvizion: https://www.tiktok.com/@pigeonvizion Director/Producer: Katherine Wzorek Editor: Richard Trammell Expert: Susanna Søberg Line Producer: Joseph Buscemi Associate Producer: Samantha Vélez Associate Producer: Paul Gulyas Production Manager: Eric Martinez Production Coordinator: Fernando Davila Talent Booker: Lauren Mendoza Post Production Supervisor: Alexa Deutsch Post Production Coordinator: Ian Bryant Supervising Editor: Doug Larsen Assistant Editor: Paul Tael Still haven’t subscribed to WIRED on YouTube? ►► http://wrd.cm/15fP7B7 Listen to the Get WIRED podcast ►► https://link.chtbl.com/wired-ytc-desc Want more WIRED? Get the magazine ►► https://subscribe.wired.com/subscribe/splits/wired/WIR_YouTube?source=EDT_WIR_YouTube_0_Video_Description_ZZ Follow WIRED: Instagram ►►https://instagram.com/wired Twitter ►►http://www.twitter.com/wired Facebook ►►https://www.facebook.com/wired Get more incredible stories on science and tech with our daily newsletter: https://wrd.cm/DailyYT Also, check out the free WIRED channel on Roku, Apple TV, Amazon Fire TV, and Android TV. ABOUT WIRED WIRED is where tomorrow is realized. Through thought-provoking stories and videos, WIRED explores the future of business, innovation, and culture.