How to Use Cold Exposure to Transform Your Health | Dr. Susanna Søberg
The Dr. Gabrielle Lyon Show
Dr. Gabrielle Lyon
4.6 • 911 Ratings
🗓️ 7 January 2025
⏱️ 97 minutes
🧾️ Download transcript
Summary
In this episode of The Dr. Gabrielle Lyon Show, Dr. Gabrielle Lyon sits down with Dr. Susanna Søberg, a leading expert in cold exposure and metabolism. They dive deep into the science behind cold plunging, the benefits of brown adipose tissue (BAT), and how minimal doses of cold can dramatically improve metabolic health, mental resilience, and overall well-being.
Dr. Søberg shares her personal journey from working as a nurse to becoming a PhD researcher in metabolism, uncovering the surprising role that brown fat plays in regulating blood sugar, burning fat, and improving cardiovascular health. The conversation covers practical protocols for cold exposure, including how often and how long to cold plunge for maximum benefits.
Key topics include:
- How brown fat activation boosts metabolism and insulin sensitivity
- The minimum effective dose of cold exposure for optimal health
- Cold exposure’s surprising effects on mental health and mood
- Contrast therapy: Combining cold plunges with sauna for enhanced benefits
- Cold therapy's impact on women, including menopause symptom relief
Whether you're curious about starting cold plunges or are already a seasoned winter swimmer, this episode provides actionable insights grounded in science.
Who is Dr. Susanna Søberg?
Dr. Susanna Søberg is a PhD in metabolism and one of the world’s foremost researchers on cold exposure and brown adipose tissue (BAT). Her work focuses on how environmental stressors—like cold and heat—impact metabolism and overall health. Through her studies, Dr. Søberg developed the Søberg Principle, which outlines the minimum effective dose of cold exposure necessary to activate brown fat and improve health outcomes. She is recognized for making cutting-edge research accessible and practical for the general public.
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Find Dr. Susanna Søberg at:
- The Søberg Institute - https://soeberginstitute.com/
- Instagram - https://www.instagram.com/susanna_soeberg/
- X - https://x.com/SusannaSberg1
- LinkedIn - https://www.linkedin.com/in/susanna-s%C3%B8berg-phd-9a924717/
Find me at:
- Instagram: @drgabriellelyon
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-Facebook: facebook.com/doctorgabriellelyon
-YouTube: youtube.com/@DrGabrielleLyon
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Transcript
Click on a timestamp to play from that location
| 0:00.0 | Welcome to the Dr. Gabriel Lyons Show, where cutting edge science meets innovation and practical |
| 0:05.7 | application for everybody. Okay, in this episode, I sit down with Dr. Susanna Soberg. Why? Because I wanted |
| 0:13.8 | to get to the bottom of cold plunging and cold water therapy. Listen, I go on Instagram and I see |
| 0:20.2 | some people are doing it for 30 minutes, some people are doing it for 30 minutes, |
| 0:22.3 | some people are doing it for 10 minutes, some people are doing it in 30 degrees Fahrenheit, |
| 0:26.4 | and people are doing it all over the place. In this episode, you're going to know and learn |
| 0:32.8 | exactly what to do, why to do it, and eliminate confusion, both cold and hot. Please sit down with me |
| 0:41.1 | in this conversation with Dr. Susanna Soberg. Dr. Susanna Soberg, welcome to the show. |
| 0:53.5 | Thank you so much for joining us. |
| 0:55.8 | Thank you, Dr. Gabriella Leone. That's very nice of you, and thank you for having me. |
| 1:01.5 | I have really been interested in cold exposure. Obviously, it's like exploded onto the scene here in the U.S. |
| 1:10.3 | And, you know, it seems as if it's been used in other countries by other people for a long |
| 1:16.9 | time. |
| 1:17.5 | I would love for you to start by sharing a bit about your background and your experience with |
| 1:23.3 | cold. |
| 1:25.7 | With cold. |
| 1:27.0 | So my experience with cold started not that many years ago, but my story goes way back, |
| 1:34.4 | all the way back actually to the hospital where I was working for not that many years, |
| 1:40.2 | but as a nurse. |
| 1:41.6 | And I was working as a nurse and trying to figure out, that was my |
| 1:47.1 | own like theory. I wanted to figure out why people actually get sick and why they end up in |
| 1:52.3 | the hospital in the first place. And I was working in the vascular department, surgery department |
... |
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