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Published May 15, 2023

Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health | Huberman Lab Podcast

Explore how Dr. Susanna Søberg's groundbreaking research on cold and heat exposure reveals their transformative effects on metabolism, insulin sensitivity, and cardiovascular health, while highlighting protocols to harness brown fat activation for improved mood and overall well-being.
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  • Brown Fat

    and explore the mechanics of brown fat, a specialized tissue crucial for thermoregulation. Susanna explains that brown fat is more widespread in the body than previously thought and can be activated by mild cold exposure, such as going outside in a T-shirt or sleeping in a cooler room 1. This activation is vital for maintaining metabolism and insulin sensitivity.

    Brown fat is very plastic, so it means that it can grow and it can decrease.

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    Andrew highlights its rich mitochondrial content and its potential to expand in adults, emphasizing its role in energy expenditure and metabolic health 2.

       

    Shivering

    The conversation shifts to the relationship between shivering and brown fat activation. Susanna clarifies that shivering increases metabolism and is a natural response to cold exposure, which helps activate brown fat 3. This process, known as "afterdrop," occurs when blood vessels constrict in cold water and dilate upon exiting, leading to a drop in core temperature and subsequent shivering.

    Shivering is good because that increases your metabolism and that's going to burn some calories in your body.

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    Additionally, Susanna shares an intriguing observation about a winter swimmer who lacked brown fat, highlighting the variability in human thermogenic responses 4.

       

    Thermoregulation

    The body's thermoregulatory pathways play a crucial role in activating brown fat. Susanna explains that cold receptors in the skin send signals to the hypothalamus, triggering neurotransmitter release and brown fat activation 5. This rapid response is essential for maintaining homeostasis and preventing hypothermia.

    Cold skin triggers a response in the hypothalamus, which then activates brown fat.

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    Andrew notes the importance of these pathways in survival and evolution, emphasizing the body's multiple mechanisms to regulate temperature 6.

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