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
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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
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