now playing
How to Use Cold Exposure to Transform Your Health
Episode 134, duration 1 hr 37 mins
Episode 134
How to Use Cold Exposure to Transform Your Health
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
- If you’ve ever wondered about the science behind weight gain or how to create a sustainable, healthy diet, this episode breaks down the complexities with expert clarity.
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.
In this episode, we discuss:
– 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
Happiness Isn’t a Feeling: The Three Macronutrients of a Life That Actually Works
You hit the target. The book deal, the promotion, the number on the bar you have been chasing for a year. For about forty-eight hours it feels like something, and then the floor quietly drops out, the glow fades, and you catch yourself already scanning Read More...
3,000 Miles, One Woman, One Boat: What It Actually Takes to Do the Hard Thing
Taryn Smith is 26 years old. She rowed 3,000 nautical miles across the Atlantic Ocean entirely alone, in 46 days, becoming the first American woman to compete in the World’s Toughest Row as a solo athlete. She is from Nebraska, the most landlocked state in Read More...
It’s Not In Your Joints: Why the Aches You Blame on Aging Are Often a Movement Problem You Can Reverse
You bend down to lift a bag off the floor, or you step off a long flight, and something in your back or your shoulder tweaks. Nothing dramatic. No bone sticking out, no night sweats, no fever. Just a sharp, unfamiliar reminder that your body Read More...
