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

Metabolism

Cold exposure can significantly enhance metabolism and insulin sensitivity by activating brown fat. Susanna Søberg explains that even simple actions like sleeping in a 19-degree Celsius room can increase insulin sensitivity and brown fat activation, which helps clear glucose and fat from the bloodstream 1. This process is crucial for maintaining a healthy balance between brown and white fat. Andrew Huberman notes that the optimal threshold for cold exposure is about eleven minutes per week, divided into shorter sessions to maintain the hormetic response 2.

   

Mood Boost

Cold exposure not only benefits metabolism but also enhances mood by boosting neurotransmitter production. Susanna Søberg describes how shivering acts as a form of training for the body, increasing insulin sensitivity and promoting a healthy stress response 3. This process can lead to a release of neurotransmitters that improve mood and energy levels. Søberg shares her personal experience of feeling invigorated after cold exposure, attributing it to the surge of neurotransmitters 4.

   

Adaptation

The body adapts to cold exposure over time, enhancing resilience and overall health. Andrew Huberman highlights the importance of alternating between warm and cold environments to keep the body's systems tuned 5. This adaptation process involves expanding brown fat and improving thermoregulation, as Huberman experienced firsthand in a cold lab environment 6. Søberg emphasizes that the key is to experience discomfort, which triggers the beneficial cold shock response 7.