The Science Behind Cold And Heat Therapy And How To Do It For Maximum Benefit with Dr. Susanna Søberg

This episode is brought to you by Rupa Health, Cozy Earth,
BiOptimizers, and InsideTracker. Cold-water immersion and heat
therapy are among the biggest wellness trends of the past few
years, but they have a long-standing tradition of being practiced
around the world. Today, I’m excited to sit down with Dr. Susanna
Søberg to discuss the benefits of cold and heat therapy and how
they have the potential to activate our longevity pathways. 
Dr. Susanna Søberg is a Ph.D. in metabolism and specializes in
functional breathing and cold and heat exposure for health
optimization. She is the Founder and CEO of The Soeberg Institute,
where she teaches how to "stress up to stress down" using natural
stressors. Her scientific discoveries have shown the minimum
threshold for how much cold and heat we need to reap the health
benefits. She is an international author of Winter Swimming, a
number-one bestseller on Amazon. Her book has been translated into
13 languages. This episode is brought to you by Rupa Health, Cozy
Earth, BiOptimizers, and InsideTracker. Rupa Health is a place
where Functional Medicine practitioners can access more than 2,000
specialty lab tests from over 35 labs. Check out a free, live demo
with a Q&A or create an account at RupaHealth.com. Get 40% off
your Cozy Earth sheets at cozyearth.com. Use the code MARK40.
BiOptimizers is offering my listeners 10% off Sleep Breakthrough.
If you buy two or more you’ll get a free bottle of Magnesium
Breakthrough. This is a limited-time offer. Go to
sleepbreakthrough.com/hyman. Use the code hyman10. 
InsideTracker is offering my community 20% off at
insidetracker.com/drhyman. Here are more details from our interview
(audio version / Apple Subscriber version): How hot and cold
therapy increases health and longevity (5:08 / 3:19)  The
physiological effects of cold therapy (11:05 / 8:37)  The
cognitive and mental health benefits of cold therapy (20:40 /
18:40)  How cold therapy activates brown fat (31:06 / 26:50)
Cold therapy for pain reduction (37:48 / 33:33)  Cold therapy
best practices (41:54 / 37:40)  Is hot and cold therapy better
in tandem? (1:00:49 / 53:30)  The physiological effects of hot
therapy (1:03:57 / 56:42)  How much time should you spend in
the sauna? (1:13:30 / 1:09:17)  Benefits of infrared saunas
and hot baths (1:16:58 / 1:12)  Research mentioned in this
episode Get a copy of Susanna’s book, Winter Swimming: The Nordic
Way Towards a Healthier and Happier Life. Get a 10% discount on her
three-week online Thermalist course with code HYMAN at
https://www.soeberginstitute.com/course/live-thermalist.