The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Essentials: Cold & Heat Exposure for Metabolic Health | Dr. Susanna Søberg
In this Huberman Lab Essentials episode, 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.
Read the episode show notes at hubermanlab.com.
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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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