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

Sauna Benefits

The discussion on sauna and metabolism highlights the benefits of sauna use for cardiovascular health and metabolism. Susanna Søberg explains that spending 10 to 15 minutes in the sauna per session, totaling 57 minutes per week, can significantly reduce the risk of cardiovascular diseases. This aligns with findings from the Finnish Cohort study, which suggests that up to 30 minutes per session is beneficial, but exceeding this may not offer additional health benefits 1. Andrew Huberman and Susanna also discuss her landmark study on the combined use of cold and sauna to probe metabolism and brown fat activation, emphasizing the importance of moderate exposure to both cold and heat for optimal health benefits 2.

You don't have to expose yourself very much to the heat or very much actually to the cold to get these healthy benefits.

--- Susanna Søberg

This approach, termed as hormetic stress, helps repair cells and improve overall health without overexerting the body.

   

Cold/Heat Exposure

Alternating between cold and heat exposure, as described by the "Søberg Principle," enhances metabolism and overall health. Susanna Søberg advocates ending on cold to stimulate the body's natural heat production, which keeps brown fat and muscles active, enhancing thermogenesis and neurotransmitter activation 3. This method not only boosts metabolism but also improves sleep quality by facilitating core body temperature reduction, a crucial factor for restful sleep 4.

By ending on cold, you have an exercise for your body going on for hours afterwards.

--- Susanna Søberg

Participants in Susanna's study engaged in cold water immersion and sauna sessions multiple times a week, demonstrating that this practice is accessible and beneficial for maintaining a healthy balance between cold and heat exposure 5.