Essentials: Cold & Heat Exposure for Metabolic Health | Dr. Susanna Søberg

In this episode of Huberman Lab Essentials, 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. Show notes: https://www.hubermanlab.com/episode/essentials-cold-and-heat-exposure-for-metabolic-health-susanna-soberg Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Mateina: https://mateina.com/huberman Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter 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 Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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