Summary
In this episode of Huberman Lab Podcast, Dr. Susanna Søberg discusses the effects of cold and heat exposure on human health, focusing on the activation of brown fat and the benefits of regular cold exposure. She explains that deliberate cold exposure, such as cold water immersion, can activate the sympathetic nervous system and stimulate brown fat, improving metabolism and overall health. The podcast also highlights a study on winter swimmers, which found increased insulin sensitivity, lower insulin production, and improved glucose clearance among its participants.
Dr. Søberg further explains the relationship between shivering and brown fat activation, noting that shivering can increase metabolism and burn calories, while also playing a role in thermogenesis. She points out the gender differences in brown fat, with women having more than men and being more sensitive to cold. The podcast also touches on the benefits of alternating cold exposure and sauna sessions, which, according to an unpublished study, can lead to better metabolism, insulin sensitivity, and sleep quality.
In terms of practical tips for cold exposure, Dr. Søberg suggests varying the temperature and exposure time to achieve greater benefits, as well as potentially starting children and smaller-bodied individuals with cold showers before progressing to more intense cold therapy. She emphasizes the importance of conducting more research on gender differences in cold exposure benefits, as well as optimizing temperatures and protocols for different individuals.
Overall, Dr. Susanna Søberg's research demonstrates the promising health benefits of cold exposure and heat therapy, while also highlighting the need for more research in various areas to provide a more comprehensive understanding of these therapies for everyone.
