Susanna Søberg, PhD
@SusannaSberg1
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Founder @ and Thermalist ™ • Cold and heat scientist• Bestselling Author • 💻THERMALIST ™ Education, BOOKS⬇️ 🌎
Denmark
Joined November 2018
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Last Seen Profiles
Q: Cold shower as good as dip?
According to research, cold showers, like cold dips, activate the SNS, but not the PNS. Meaning that showers are good, but not AS good as cold dips, if the goal is to increase resilience and gain health benefits from CNS activation.
🧵…
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RESULTS FROM MY PHD👩🏻🔬
The minimum threshold for health benefits using
COLD & HEAT 🔁
11 minute cold and 57 min heat exposure per week ♨️🥶
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“The cold makes you feel great during good times, but even better in bad times.
There is nothing – no medication, no other form of exercise – that can shock you out of your head and back into your body like cold. In this book, I’m going to explore why”
- Winter swimming, intro
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EPISODE ON HUBERMANLAB PODCAST
My episode on
@hubermanlab
podcast about cold and heat exposure was absolutely my highlight of 2023!🙏💫 Thank you Andrew Huberman for asking the questions and giving me and everyone else advice. Furthermore thank you to your audience for
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WHY THE COLD MAKES YOU WARM🥶💕
Cold adaptation happens due to increase in thermogenesis to protect the body from the cold. The process of adaptation happens to increase survival and protect against injury of the vital organs. One of the outcomes is a warmer body.
Use the cold
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FREEEZING TEMPERATURES AT THE MOMENT! I’m definitely going tomorrow 🤩🥶WHO IS WITH ME IN SPIRIT? And from where in the world? 🌎💦
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Cold Showers: good for increasing energy and get initial cold habituation. Boosts immunesystem and decrease sickdays from work.
Cold dips: good for lowering stress and increase stress treshold. Increase metabolism, immunesystem and neural signaling from CNS.
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It’s here 🤓This was a conversation I had been looking forward to since our Instagram Live more than a year ago! Thank you so much for having me on your successful podcast
@hubermanlab
Very well deserved with all the hard work you’re doing sharing actionable science 🎙️🚀🙏
New Huberman Lab Podcast out now:
How to Use Cold & Heat Exposure to Improve Your Health w/Dr.
@SusannaSberg1
•Cold for Metabolism
•Best Cold/Heat Protocols
•Modern Cold/Heat Science Made Clear
•Treating Illnesses
•Hormone & Dopamine Effects
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BROWN FAT AND METABOLISM🔥🔥🔥
If you use it, it will keep working. The Brown fat increase if we use it. The more we have the higher our thermogenesis (heat production due to metabolism).
Brown fat will benefit you in your older days. If you don't use it- you will have to rely
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ARE YOU ENJOYING THE WINTER? 🥶🤩 We have plenty of ice and snow in Denmark if anyone is interested 🧊🧊🧊🧊
#thermalisteducation
#soebergprinciple
#brownfat
#coldwaterimmersion
#metabolism
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A LITTLE FRESH INSPIRATION FOR YOUR 2024💫💪
CHILL FACTOR - 15 C PERFECT CONDITIONS TO ACTIVATE BROWN FAT AND MITOCHONDRIAL FUNCTION 🤩🥶💪🔥
I admit I was a little scared of the waves today with ice, wind and rocks around me. Hold on in these conditions friends - and bring
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Our first paper about Winter swimming made it to the front page of the journal - so pretty 🌊❄️Here it’s next to my book about Brown fat, Winter swimming and health - soon avaliable in 12 countries🌊♥️
@CellPressNews
@CellRepMed
@CamillaScheele
@maclehosepress
@Metabolcenter
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IN SCANDINAVIA BABIES NAP OUTSIDE 2-3 HOURS PER DAY IN A PRAM (STROLLER) - IN ALL WEATHER❄️👶🏻🥶
This is a clip from a great conversation with Professor Andrew Huberman
@hubermanlab
on his podcast a few months ago. We talked about contrast therapy and cold exposure in details. In
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COLD WATER IMMERSION - Heard today, which made me smile 😊: Reporter asked scientist if cold plunges really are healthy?
The answer seemed to be YES, but still NO (😵💫he?).... But then elaborate “Some studies show that it lowers blood pressure, lowers heart rate and works on type
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IT’S TODAY! THE NEXT POST AND AUDIO EPISODE IS OUT: BROWN FAT!
🎙️📰
If you would like to read or listen to the episode sign-up to the newsletter here.
🎓🚀
Join the community with chats, Q&A and a see yesterdays warm-up post with Brown fat illustrations.
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EFFECTS AFTER EACH SAUNA SESSION🫀💥
♥️🏋🏻♀️INCREASE in cardiovascular fitness which mimics the effects of exercise of medium to high intensity.
🧬INCREASE in nitric oxide, which is a gas produced by the endothelium. These are cells that cover the insides of the blood vessels.
🧵
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Hi Everyone! Happy 3. Sunday of Advent♥️ How are you feeling today?
I’ll go first in emojis: ♥️🎄💫😍
So happy and relieved as I finally KICKED off my new website and the online Thermalist Education. There is 20% off right now (LINK IN BIO).
Now it’s your turn! How are you
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NEXT NEWSLETTER 🎓COLD EXPOSURE FOR PAIN RELIEF 🌩️✅
Sign up to read or listen 📰🎧:
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Sauna seem to increase longevity 🔥
The control group did sauna 1 per week, meaning they were the same phenotype for using sauna.
PMID: 25705824
“Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events in more than 2000 saunabathers in Finland”
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Cold plunge in SLUSH-ICE🍧 🧵
Have you ever tried dipping in water of icy pearls? No? In the picture you see me doing this for the first time and the sensation of the ice pearls touching the skin was suprising:
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IS COLD PAIN HOLDING YOU BACK? Don’t let it🙏❄️🧵
It might look and feel contradictive to wear cloth on certain parts of the body. However, knowing the human physiology this makes sense to me. In this video I explain how this helps you get the best out of your cold plunge! 💪
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Congratulation
@hubermanlab
- this is Wild! Well deserved 👏👏
Humbled and grateful to the listeners/viewers of the Huberman Lab podcast! Also thank you to my team
@scicommedia
and to
@Stanford
, and to the podcast community, all of which have been wonderfully supportive, and of course thank you for your interest in science!
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FEELING TIRED?
Do this for instant energy:
1. Get sunlight into your eyes to wake up. A few minutes helps.
2. End your shower on 30 sec cold water.
3. Drink an electrolyte drink: 1 liter water, 5 g salt, 3 g baking soda and 1-3 squeezed 🍋
Time use ~ 10 min.
Energy all day⚡️
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THE COLD IS NOT MY FRIEND but it’s useful and builds a resilience mind🩵💙🧠
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The message: Showers are a good way to start out. When ready, move on to a tub, pool, sea or lake to gain more benefits of the full body submersion (heads-out)
Showers and cold dips are good for different reasons and times…
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This episode of The Joe Rogan Experience
@joerogan
with
@hubermanlab
I recommend! It’s fun and informative. And then! Holy cow, they gave my research and education on IG a shout out! Greatful, thank you for the trust🙏
It was a true a pleasure to sit down again with
@joerogan
& talk science, health, human & animal nature.
We covered a lot of ground: hormones, cold, sauna, aggression, mating, adrenaline, shark diving, social isolation peptides… and more.
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THE SOEBERG PRINCIPLE- doing this is learning how to adapt to the cold❄️🔥 It might be for the brave, but isn’t that what you are?? 😃
Soeberg Principle is Named by
@hubermanlab
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I’m so happy and proud that this paper is out, Thanks to my supervisor
@CamillaScheele
and
@novonordiskfond
@CFAS_dk
and all our collaborators! Thanks to
@CellRepMed
@CellCellPress
for briefing the final work in words for people to read🙏👏🌊
Does winter swimmers have more brown fat, they asked. We found higher cold-induced thermogenesis and lower core temperature at thermal comfort
@CellRepMed
Amazing collaboration!
@SusannaSberg1
@Z_GerhartHines
@CFAS_dk
@Metabolcenter
#brownfat
#metabolism
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TODAY IS WORLD MENTAL HEALTH DAY 🥰🧠 Is there a better day to kick-start the Winter swimming season?
WHEN SHOULD YOU START WINTER SWIMMING? The answer is when the summer ends. It’s easiest and less stressful to the cardiovascular system 🫀For us in Denmark and other
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IF YOU ARE NEW TO COLD WATER IMMERSION
💧Go slow & build up: accept that you probably can’t stay in cold water (under 15 C) until the cold shock is over.
💧Accept that you need to build up adaptation. It’s a journey.
💧Go up as soon as you feel unsafe.
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A WINTER SWIM WITH KATHARINA
@um_bielenberg
MY PUBLISHER of my book Winter Swimming 📘♥️ I don’t know how often this happens that an author and publisher get to do something like this together, but as Katharine was in Denmark for the Litterature festival at
@louisianamuseum
we
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TAKE A MOMENT to synchronize your body and mind. Pause for 1 minute at your desk ⏱️
Close your eyes and mouth. Breath through your nose…
🧘🏻♀️🫁🧠
With nasal breathing more oxygen is delivered to every cell in your body. Get more oxygen to your brain by slowing down your breathing
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NATURE - HERE WE COME🌳🩱
Place your icebath in the garden or strategically with a view to nature. This might have impressive health implications:
🌳Studies indicates that staying outdoors can offset the development of myopia (nearsightedness) This is either due to sunlight
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Sorry, got too happy about making it short😆….Sympathetic nervous system, parasympathetic nervous system and central nervous system🙏
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HANGING OUT IN NATURE - my favorite weekend activities!
At the moment I’m busy preparing the The Thermalist Education and I’m so much looking forward to share it with you when it’s done.
But in weekends I try to get away from work and the computer to focus on physical and
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FAQ: WHAT TEMPERATURE IS IDEAL FOR COLD WATER IMMERSION 🐬💦❄️
Happy plunging 🥰
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I wish you all a great Saturday!! Remember to get out in nature 🩷✌️
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THERMALIST HIT NUMBER ONE BESTSELLER OVERALL in Denmark!!🏆
Thermalist ramte førstepladsen på
@saxonyt
samlede bestseller liste 🤩
LINKS TO THE THERMALIST 🇩🇰
and my first book “Winter swimming” out in 13 languages 👉
👩🏻🔬
#newbook
#bestseller
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The cold doesn’t like you either…
There, I said it 🤣
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Yes! Looking forward to this chat and Q&A on cold and heat 🎙️🚀
Sitting down to record a podcast this Friday w/
@SusannaSberg1
- the 1st author of a now prominent
@CellRepMed
study on deliberate cold, sauna & various aspects of health. The plan is to review multiple findings & the protocols. What questions would you like us to discuss?
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“You can’t buy happiness. BUT… you can swim in the cold sea with your friends and drink hot chokolate with marshmallows, and that’s kind of the same thing”
- Susanna Søberg, “Winter swimming”
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It was the Finns who made the word SAUNA world famous.
In comparison, SAUNA is probably as well known as PIZZA and COCA COLA but with life changing benefits. Yet, not many use the sauna ♨️♥️
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7 SIGNS YOU HAVE A DYSFUNCTIONAL BREATHING😮💨
Do you recognize any? If so how many? This is your que and reminder: It is time to think about how you breath. Doing deep, slow nasal breathing will help on the mentioned symptoms 😤🥰👃
Get started today🫁
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CATALYSTS for your lifestyle change:
- Cold exposure
- Exercise
- Fasting
- Walking in nature
- Heat exposure
- sleep
- join a group/ community you admire
Add this and more will follow.
Choose your catalysts💙🏃🏻♂️
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VAGUS NERVE STIMULATION IS A BREAK FOR THE HEART RATE🧘🏻♀️
Vagus nerve stimulation was last weeks newsletter deep dive. Sign up via link in bio for the next exciting newsletter topic coming out 🎓🚀
🌐
Stay wise!
best,
Susanna
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THE POWER OF BREATHING THROUGH THE NOSE FOR HEART DISEASES🫀👃
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WINTER sunrise is my favorite…
This Winter morning in -7 C walking to my sons school to the yearly Christmas celebration and holiday🎄♥️
Viewing the sunrise and specifically the yellow and blue contrast, will help resetting your circadian rythm according to
@hubermanlab
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WINTER SWIMMING THESE DAYS described with emojis: 🌧️🌬️🩶🤩🇩🇰
YOUR TURN: Describe your cold water immersion these days with 4 emojis or less - and your country flag😍👇
Share the vibe of your swims - COMMENT BELOW!
.
#thermalist
#grateful
#gratitude
#metabolism
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FAQ: “HOW LONG SHOULD I COLD PLUNGE”🥶💦😃
This is based on my research published in Cell Reports Medicine. I know it for many might be simply an article or a few pages with words and graphs, but to me this was 6+ years of hard work and dedication to study natural stress: Winter
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The contrast of heat and cold increase your health acutely, but there is a good reason why you should get adapted to the cold and heat. Here are some of the benefits👆
Link to the course 🏫💡
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The CTRL+ALT+DEL effect 🧠⌨️
🧵
The cold shock causes a up to 30 percent lower blood flow to the brain, which reduces the brain's cognitive functions- temporarily. You feel light-headed, but focused.
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THE COLD SHOCK RESPONSE
During cold water immersion
1. Skin: Making a shield for the cold to enter ❌
2. Heart: Lowering heart rate
3. Brain: Neurotransmitters
4. Metabolism: Brown fat activation
5. Immune system: increase
6. Lungs: Gasping reflex
7. When the cold shock subsides
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RESULTS ON A RESEARCH STUDY ABOUT HOT TUB
PMID: 30335579. 🛁
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DO THIS TO INCREASE YOUR HEALTH♥️🚀
Did I miss anything?☺️
Let me know in the comments 👇
In the latest newsletter I went in debth on how and why nitric oxide works wonders for you!
🎓 If you wish to learn more sign up to the newsletter:
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COLD SHOWERS OR COLD DIPS?
Which one? Comment below and tell me why
I’ll go first!
I prefer cold dips! gives energy, but also calming. Many health benefits.
Cold showers: mostly avoid them. But gives energy! Fun to do with my boys. Great before an interview 🎙👍
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A study from 2005 investigated whether repeated cold showers could be a method of habituation to cold water immersion. The researchers looked at the relationship of skintemperature and breathing rate as an indication of habituation
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HURRAY! ENGLISH BOOK RELEASE TODAY!! ⭐️⭐️🍿
Get the book here 👉
A motivational book for the new and experienced dippers 💙
Get the science facts on the benefits of cold dips and hot sauna🌊♨️
Congrats and Thank you💗
@maclehosepress
and
@EliDeNoma
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They found that regular showers taken at 10 C/50 F reduced the number of breaths when subjects went into tubs at the same temperature. But in the group that showered at 15 C/59 F there wasn’t a reduction in breaths when they went into the cold tubs of 10C/50F.
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What is your HEALTH CATALYST?
If you want to increase your lifespan, don’t simply change your diet. It doesn’t work. Find your health catalysts:
Keep it simple:
- Decide one thing you want to change. Is it a run a week? Not eating chocolate?
- Then add another!
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Congratulations
@hubermanlab
Thank you for all you share and for being such a huge source of science information and inspiration!
Tomorrow is episode 100 of the Huberman Lab Podcast. It’s a wild one. Buckle up!
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ENVIRONMENTAL TEMPERATURES AFFECT OUR METABOLISM 🔥🩵
DON’T GET TOO COMFORTABLE 🙏
Sometimes we don’t have time or the schedule doesn’t fit with a cold plunge or a visit to the ocean or lake. If you have winter a cold “air splash” by going outside- walk around in your garden -
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PODCAST MINI-TOUR IN LA🎙️🚀
Stay tuned for the release of the conversation btw
@hubermanlab
and me about everything cold, metabolism, stress, my book “Winter swimming” on the HLP 🌈🌎
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There are many questions to how and why one should do cold and heat exposure, functional breathing and how this can change your life: Lack of sleep, energy, focus, much fatique and pain are normal everyday issues. Are you accepting this? Or do you want it to change? Q&A in April.
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WHERE IS THE CHRISTMAS SPIRIT LOCALIZED?? 🎄🎅🏻
Science knows..🧠
MERRY CHRISTMAS♥️🇩🇰
PMID: PMID: 26676562
@UCPH_Research
@Rigshospitalet
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🧵THANK YOU to all who bought and read “Winter Swimming” 📘🎄I’m happy to announce that we have made a reprint of the book. I’m feeling very grateful for that ♥️
Purchase the book
here:
@maclehosepress
@PaulSebes
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Find comfort in discomfort. It’s not easy for anyone, and for some it’s harder. Fear of the cold is holding people back. Fear is natural though, but so is courage.
This is how we evolved as humans and how we survive.
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Cold exposure:
No extreme temperatures are needed, nor a long time in! 11 min/week spread out 2-3 times/week is enough. Below 15 C/ 59 F is cool 🧊⚡️😎
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IF YOU’RE PLANNING ON STARTING WINTER SWIMMING/ DIPPING🌊
This is the perfect time to get started! If you’re looking for that sign 🪧This is it! It will never be more perfect than now!
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Facing fear in“generation comfort”
It takes time. From first thought to action, especially in our generation. In a population-based questionaire 80% answered that “fear of the cold” is
#1
reason for avoiding a plunge in cold water.
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7 signs that you have a dysfunctional breathing 🧵
1. You have lower back pain
2. Excessive mouth breathing
3. Lots of yawning and sighing
4. You can hear yourself breathe even when you're relaxed
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My interview with Dave Asprey
@daveasprey
on The Human Upgrade podcast is now live. You’ll love the show! Listen here
The Thermalist course is released:
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STRESS AWARENESS MONTH 😰⚡️
#soebergprinciple
Stress is a common experience that we all face in our daily lives. From the pressures of work and relationships to financial worries and health concerns, stress can manifest in various forms and affect us physically and mentally.
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💧There is 30-40% less blood flow to the brain when you submerge in cold water. This will make you a bit light-headed/ confused. Careful not to faint. No need to increase the cold shock by dipping your head. The body is enough to get the healthy benefits.
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29th September this easy read book about the cold, the sauna and brown fat is out in English!
Great shout-out from
@MadeleineKeane1
for
@SusannaSberg1
’s forthcoming book
#WinterSwimming
and her particular research into
#brownfat
@dalkeybookfest
🙏🏊♀️🏊
@maclehosepress
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CONTRAST PROTOCOL FROM MY RESEARCH (Soeberg et al, 2021)
I suggest 11 min/week – ideally spread out on 2-3 days, 3 dips each time of 1-3 minutes each.
If you have acces to sauna:
57 min/week - ideally btw your cold water dips. Up to 20 min each sauna visit
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💧No need for longer plunges than a few minutes at a time. Take more short dips, and heat up with a sauna between plunges.
💧End cold to force your body activate Brown fat to heat up by itself by increasing metabolism and prolong the benefits of brain chemicals
#soebergprinciple
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I’VE BEEN THINKING ABOUT SOMETHING(s)… WATCH TO THE END!
It’s
Just
One
Of
Those
Questions…
On
One
Of
Those
Days…😄
#aprilfools
#justkidding
#sarcasm
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SOEBERG INSTITUTE 🏫🚀
Knowledge is the key to change!
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HEAT IN SMALL DOSES IS HEALTHY STRESS
Heat is a very potent stressor for the body! If not overdone it’s a healthy trigger for your cells to ‘up their game’.
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VISCERAL FAT IS THE FAT AROUND OUR INNER ORGANS AND THE MOST DANGEROUS AS IT INCREASES THE RISK OF CARDIO-METABOLIC DISEASES🫀💝
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THESE SIMPLE THINGS WILL ALWAYS BRING YOU CLOSER TO A STATE OF BALANCE - body and mind 🧠🫀
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In a world of stress, anxiety and depression, the cold is a refuge. I call it “the CTRL+ALT+DEL effect”: Go into the cold and turn off the "brain noise" of overwhelming thoughts. Use this as forced slow motion, focus and reset.
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Huge announcement coming very sooon 🎓🚀 I’m looking forward to tell you so if you want to see it, you’re welcome to sign up for the newsletter.
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@hubermanlab
@joerogan
This was a great conversation! Great topics - fun and informative! And oh my goodness!! Thank both of you for the shout out of my IG account! As a scientist who loves to talk about science and teach science I’m so greatful! Thank you for the support🙏👩🏻🔬
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