Dr Susanna S berg How to Use Cold Heat Exposure to Improve Your Health Huberman Lab Podcast

In this episode my guest is Susanna S berg 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 S berg 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 a https 3A 2F 2Fathleticgreens com 2Fhuberman a Plunge a https 3A 2F 2Fplunge com 2Fhuberman a Maui Nui a https 3A 2F 2Fmauinuivenison com 2Fhuberman a Thesis a https 3A 2F 2Ftakethesis com 2Fhuberman a InsideTracker a https 3A 2F 2Finsidetracker com 2Fhuberman a Momentous a https 3A 2F 2Fwww livemomentous com 2Fhuberman a The Brain Body Contract Tickets a https 3A 2F 2Fhubermanlab com 2Ftour a Presale code HUBERMAN Huberman Lab Social Website Instagram a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook a https 3A 2F 2Fwww facebook com 2Fhubermanlab a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fandrew-huberman a Website a https 3A 2F 2Fhubermanlab com a Newsletter a https 3A 2F 2Fhubermanlab com a neural-network Dr Susanna S berg Winter Swimming The Nordic Way Towards a Healthier and Happier Life a https 3A 2F 2Famzn to 2F3MsyxW0 a The Soeberg Institute a https 3A 2F 2Fwww soeberginstitute com a Publications a https 3A 2F 2Fwww soeberginstitute com a research Twitter a https 3A 2F 2Ftwitter com 2FSusannaSberg1 a Facebook a https 3A 2F 2Fwww facebook com 2Fsusannasoeberg a YouTube a https 3A 2F 2Fwww youtube com 2F 40susannasoeberg a TikTok a https 3A 2F 2Fwww tiktok com 2F 40susanna soeberg a Instagram a https 3A 2F 2Fwww instagram com 2Fsusanna soeberg a Articles Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young healthy winter-swimming men a https 3A 2F 2Fbit ly 2F3MqCNWb a Human physiological responses to immersion into water of different temperatures a https 3A 2F 2Fbit ly 2F3IumXX1 a Variations in leptin and insulin levels within one swimming season in non-obese female cold water swimmers a https 3A 2F 2Fbit ly 2F3MpX0eF a Mapping of human brown adipose tissue in lean and obese young men a https 3A 2F 2Fbit ly 2F3pEd6Zg a A role for brown adipose tissue in diet-induced thermogenesis a https 3A 2F 2Fgo nature com 2F3Ob03ZI a Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events a https 3A 2F 2Fbit ly 2F33P09RC a Impact of cold exposure on life satisfaction and physical composition of soldiers a https 3A 2F 2Fbit ly 2F3kMxG7G a Thermal effects of whole head submersion in cold water on nonshivering humans a https 3A 2F 2Fbit ly 2F3I8JA4l a Thermoregulation during rest and exercise in the cold in pre- and early pubescent boys and in young men a https 3A 2F 2Fbit ly 2F3Ia1fsg a Timestamps 00 00 00 Dr Susanna S berg 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 - a https 3A 2F 2Fwww blabacphoto com a Disclaimer a https 3A 2F 2Fhubermanlab com a disclaimer

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