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COLD WATER THERAPY

Cold water therapy, also known as cold water immersion or cryotherapy, is a therapeutic practice that involves immersing the body in cold water or exposing it to cold temperatures for a certain duration. It is used to promote various health benefits and is often used by athletes, individuals seeking pain relief, or those looking to improve their overall well-being.

HOW DOES COLD WATER THERAPY WORK?
The therapy works by triggering physiological responses in the body, such as vasoconstriction (narrowing of blood vessels), increased heart rate, and the release of certain hormones and neurotransmitters. These responses are believed to have various benefits, including reducing inflammation, improving circulation, boosting the immune system, enhancing mood, and aiding in recovery after intense physical activity or injury.

BENEFITS OF COLD WATER THERAPY:

  • Increased circulation: Cold water causes blood vessels to constrict, which can help increase circulation and improve cardiovascular health.

  • Improved immunity: Cold water exposure can help stimulate the immune system and improve overall immunity.

  • Stress relief: Cold water can help reduce stress and anxiety by releasing endorphins, the body's natural painkillers.

  • Increased energy and mental clarity: Cold water can help increase energy and mental clarity by stimulating the release of adrenaline.

  • Improved mood: Cold water exposure can help improve mood and reduce symptoms of depression.

  • Increased endurance: Cold water swimming can help increase endurance and increase overall fitness level.

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Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health | Huberman Lab Podcast
02:30:35

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

In this episode, my guest is Susanna Søberg, PhD. She earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. We discuss how cold or sauna can improve metabolism, cardiovascular and brain health, balance hormones, and decrease inflammation. Dr. Søberg discusses how deliberate cold protocols can improve glucose metabolism and insulin sensitivity and trigger release of neurotransmitters like dopamine and norepinephrine which enhance energy, mood, and focus. We compare cold showers and cold immersion, traditional and infrared saunas, and other variables. This episode provides actionable tools and answers to common questions about the use of deliberate cold and heat to improve health. #HubermanLab #Science Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Plunge: https://plunge.com/huberman Maui Nui: https://mauinuivenison.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://www.livemomentous.com/huberman The Brain Body Contract Tickets: https://hubermanlab.com/tour Presale code: HUBERMAN Huberman Lab Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Dr. Susanna Søberg Winter Swimming: The Nordic Way Towards a Healthier and Happier Life: https://amzn.to/3MsyxW0 The Soeberg Institute: https://www.soeberginstitute.com Publications: https://www.soeberginstitute.com/research Twitter: https://twitter.com/SusannaSberg1 Facebook: https://www.facebook.com/susannasoeberg YouTube: https://www.youtube.com/@susannasoeberg TikTok: https://www.tiktok.com/@susanna_soeberg Instagram: https://www.instagram.com/susanna_soeberg Articles Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men: https://bit.ly/3MqCNWb Human physiological responses to immersion into water of different temperatures: https://bit.ly/3IumXX1 Variations in leptin and insulin levels within one swimming season in non-obese female cold water swimmers: https://bit.ly/3MpX0eF Mapping of human brown adipose tissue in lean and obese young men: https://bit.ly/3pEd6Zg A role for brown adipose tissue in diet-induced thermogenesis: https://go.nature.com/3Ob03ZI Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events: https://bit.ly/33P09RC Impact of cold exposure on life satisfaction and physical composition of soldiers: https://bit.ly/3kMxG7G Thermal effects of whole head submersion in cold water on nonshivering humans: https://bit.ly/3I8JA4l Thermoregulation during rest and exercise in the cold in pre- and early pubescent boys and in young men: https://bit.ly/3Ia1fsg Timestamps 00:00:00 Dr. Susanna Søberg 00:03:23 Sponsors: Plunge, Maui Nui, Thesis 00:06:49 The Brain-Body Contract 00:07:40 Physiology in Uncomfortably Cold Environments 00:12:05 Tool: Water Temperature, “Cold Shock” & Discomfort 00:17:37 Cold Showers vs. Immersion in Water, Brown Fat 00:22:11 Cold Receptors, Brown Fat & Temperature Homeostasis 00:25:22 Shiver, “After Drop”, Healthy Stress 00:31:08 Long-Term Health Benefits of Deliberate Cold Exposure 00:35:48 Sponsor: AG1 (Athletic Greens) 00:37:02 Blood Pressure & Heath 00:38:26 Brown Fat, Insulin Sensitivity & Metabolism 00:45:07 Temperature Regulation, Brown Fat vs. White Fat 00:52:26 Cold Resilience, Scandinavia 00:59:07 Sponsor: InsideTracker 01:00:16 Winter Swimmers & Brown Fat; Discomfort 01:10:28 Sex differences & Brown Fat, Cold-Adapted 01:15:21 Diving Reflex & Parasympathetic Activation 01:18:44 Tool: Deliberate Cold & Sauna Protocol 01:23:11 Winter Swimmers, Shiver; Circadian Rhythm & Brown Fat 01:31:14 Tool: Minimum Threshold for Cold & Heat; Sauna & Cardiovascular Health 01:35:19 Tool: Maintaining Stimulus when Cold-Adapted; Shorter Sessions 01:38:09 Cold Exposure, Sleep Quality, Clothing 01:47:37 “Brown Fat Negative” & Shiver 01:52:13 Cold & Heat, Inflammation Reduction 01:55:40 Tool: “Soberg Principle”: End on Cold, Metabolism 01:59:39 Cold Exposure: Fed or Fasted? 02:00:32 Raynaud’s Syndrome; Hand/Feet Protection in Cold 02:05:21 Tool: Headache & Cold Exposure; Head Submersion & Head Coverings 02:11:29 Children & Hypothermia Risk 02:17:16 Gender Differences & Cold Exposure 02:19:57 Tool: Brief, Repeated Temperature Changes; Circadian Rhythm & Temperature 02:27:53 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com Disclaimer: https://hubermanlab.com/disclaimer
How Long to Sauna & Cold Plunge for Key Benefits | Dr. Susanna Søberg & Dr. Andrew Huberman
06:47

How Long to Sauna & Cold Plunge for Key Benefits | Dr. Susanna Søberg & Dr. Andrew Huberman

Dr. Susanna Søberg and Dr. Andrew Huberman discuss the optimal duration of cold and heat exposure for health benefits, explaining that 11 minutes of cold exposure per week, divided into short sessions, and 57 minutes of sauna use per week, in 10-15 minute sessions, are sufficient for positive changes like reduced blood sugar and improved cardiovascular health. Dr. Susanna Søberg earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast. Watch the full episode: https://youtu.be/x3MgDtZovks Listen on Spotify: https://spoti.fi/418TJXa Listen on Apple Podcasts: https://apple.co/4a5jWtG Show notes: https://www.hubermanlab.com/episode/dr-susanna-soberg-how-to-use-cold-and-heat-exposure-to-improve-your-health Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.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 #HubermanLab #Science The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
How To Use HEAT & COLD Immersion For Longevity & INCREASING LIFESPAN! | Susanna Søberg
01:15:42

How To Use HEAT & COLD Immersion For Longevity & INCREASING LIFESPAN! | Susanna Søberg

Get my FREE guide 3 Steps to Reverse Aging when you sign up for my weekly health picks 👉 https://bit.ly/IncreaseHealthspan Cold-water immersion and heat therapy are among the biggest wellness trends of the past few years, but they have a long-standing tradition of being practiced around the world. Today, I’m excited to sit down with Dr. Susanna Søberg to discuss the benefits of cold and heat therapy and how they have the potential to activate our longevity pathways. Dr. Susanna Søberg is a Ph.D. in metabolism and specializes in functional breathing and cold and heat exposure for health optimization. She is the Founder and CEO of The Soeberg Institute, where she teaches how to "stress up to stress down" using natural stressors. Her scientific discoveries have shown the minimum threshold for how much cold and heat we need to reap the health benefits. She is an international author of Winter Swimming, a number-one bestseller on Amazon. Her book has been translated into 13 languages. This episode is brought to you by Rupa Health, Cozy Earth, BiOptimizers, and InsideTracker. Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 35 labs. You can check out a free, live demo with a Q&A or create an account at https://RupaHealth.com. Get 40% off your Cozy Earth sheets at https://cozyearth.com and use the code MARK40. BiOptimizers is offering my listeners 10% off Sleep Breakthrough. If you buy two or more you’ll get a free bottle of Magnesium Breakthrough. This is a limited-time offer. Go to https://sleepbreakthrough.com/hyman and use the code hyman10. InsideTracker is offering my community 20% off at https://insidetracker.com/drhyman. Research mentioned in this episode: https://www.sciencedirect.com/science/article/pii/S2666379121002664 Get a copy of Susanna’s book, Winter Swimming: The Nordic Way Towards a Healthier and Happier Life: https://www.amazon.com/Winter-Swimming-Towards-Healthier-Happier/dp/1529417465 Get a 10% discount on her three-week online Thermalist course with code HYMAN at https://www.soeberginstitute.com/course/live-thermalist.
What Happens After 30 Days of COLD SHOWERS? - This Will SHOCK YOU! | Dr. Susanna Søberg
02:11:09

What Happens After 30 Days of COLD SHOWERS? - This Will SHOCK YOU! | Dr. Susanna Søberg

Watch my first cold water immersion experience with a step-by-step guide. Sign up here http://bit.ly/3VIiEwm Cold showers, icy plunge pools, outdoor swimming – are you a fan, or does the very idea make you shiver? Today’s podcast is all about one of the biggest wellness trends of the past few years: cold water immersion therapy. CAUTION: IF YOU HAVE UNCONTROLLED HYPERTENSION or HEART DISEASE, IT IS NOT ADVISED THAT YOU START PRACTISING COLD WATER IMMERSION. If you have any doubt at all as to whether you are fit enough to give this practice a go, please consult a qualified healthcare professional. #feelbetterlivemore ----- Show notes available at: https://drchatterjee.com/322 Connect with Susanna: Website https://www.soeberginstitute.com Instagram https://www.instagram.com/susanna_soeberg/ Twitter https://twitter.com/susannasberg1 Facebook https://www.facebook.com/susannasoeberg/ YouTube @susannasoeberg Susanna book: Winter Swimming: The Nordic Way Towards a Healthier and Happier Life https://amzn.to/3i7IMCW Susanna’s online course: 3 week Thermalist Cure™ Course with Dr Susanna Søberg https://www.soeberginstitute.com/course/live-thermalist Save 10% off with the code ‘RANGAN’ #feelbetterlivemore #feelbetterlivemorepodcast ------- Sign up to my new newsletter - Friday Five https://drchatterjee.com/fridayfive Order Happy Mind Happy Life. UK version https://amzn.to/304opgJ, US & Canada version https://amzn.to/3DRxjgp Feel Great Lose Weight is available to order in the UK https://amzn.to/2W6bsOE and in the US & Canada https://amzn.to/2GWPgls Dr Chatterjee’s book Feel Better in 5 is out now in the UK https://amzn.to/2G0XK7l and in the US and Canada https://amzn.to/2EB2oM0 Order Dr Chatterjee’s book The Stress Solution https://amzn.to/2MZ8u8h Find Dr Chatterjee’s 4 Pillars of Health in The 4 Pillar Plan available via http://amzn.to/2yGfpuB The US version, How to Make Disease Disappear is available via https://amzn.to/2Gj1YEL ----- Listen to all previous podcast episodes on https://drchatterjee.com/podcast or via these podcast platforms by searching for 'Feel Better, Live More'. Apple Podcasts https://apple.co/feelbetterlivemore Acast https://www.acast.com/feelbetterlivemore Stitcher https://www.stitcher.com/podcast/feel-better-live-more Spotify https://open.spotify.com/show/6NyPQfcSR9nj0DPDr2ixrK ----- Follow Dr Chatterjee at: Website: https://drchatterjee.com/ Facebook: https://www.facebook.com/drchatterjee Twitter: https://twitter.com/drchatterjeeuk Instagram: https://www.instagram.com/drchatterjee/ Newsletter: https://drchatterjee.com/subscription DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
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CONTRAST THERAPY

Contrast therapy is a method that alternates between two contrasting temperature treatments, usually involving hot and cold temperatures, to promote various health benefits. The most common approach involves alternating between hot and cold water immersion or applying hot and cold packs to specific areas of the body.

The theory behind contrast therapy is that the alternating temperatures cause blood vessels to constrict and dilate, which can improve circulation, reduce inflammation, and promote healing. This process is thought to stimulate the lymphatic system and promote the removal of metabolic waste from tissues.

Contrast therapy Schedule:

  • 20 minute Infrared Sauna

  • Cold Water Plunge

  • Robe, Towel & Slippers

  • Post dip hot drink (tea, coffee or hot chocolate)

Contrast therapy is often used in sports medicine and physical therapy settings to help athletes recover from injuries or intense workouts. It's also sometimes used for general wellness purposes, such as reducing muscle soreness or promoting relaxation.

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