Today I'm speaking with @susannasoeberg on the Longevity Optimization Podcast. In this episode, we delve into the fascinating interplay between cold and heat therapies, exploring their profound effects on metabolism and the crucial role of brown fat in overall health. Dr. Soeberg is a renowned expert in the field of metabolic health, with a focus on the physiological impacts of temperature exposure. With extensive research on the benefits of cold exposure, she has contributed significantly to our understanding of how these therapies can enhance insulin sensitivity and mental well-being. Throughout the conversation, we discuss practical advice for beginners interested in cold plunging, the gender differences in brown fat, and the physiological mechanisms activated by cold therapy. Dr. Soeberg also emphasizes the importance of internal strength and stress management, providing insights into optimal protocols for cold plunging and the cardiovascular benefits of sauna use. Dr. Susanna Søberg Winter Swimming: The Nordic Way Towards a Healthier and Happier Life: https://amzn.to/3MsyxW0 The Soeberg Institute: https://www.soeberginstitute.com Publications: https://www.soeberginstitute.com/rese... Twitter: https://x.com/SusannaSberg1 Facebook: / susannasoeberg YouTube: / @susannasoeberg TikTok:/susanna_soeberg Instagram: https://www.instagram.com/susanna_soe... Timestamps 00:00 Introduction to Longevity and Health Optimization 05:10 Exploring Cold and Heat Therapies 09:27 Understanding Brown Fat and Its Role 12:52 Metabolism: Factors and Influences 15:10 Gender Differences in Brown Fat 18:00 Personal Experiences with Cold Therapy 22:16 Mechanisms of Cold Therapy 27:23 Getting Started with Cold Plunging 30:19 The Aftermath: Natural Warming and Metabolism 32:10 Insulin Sensitivity and Cold Exposure 35:29 Mental Health Benefits of Cold Therapy 39:17 Cold Shock Proteins vs. Heat Shock Proteins 40:44 The Power of Internal Strength and Stress Management 42:40 Understanding Shivering and Cold Plunging 44:06 Optimal Cold Plunge Protocols 46:32 Women and Cold Therapy: Cycle Considerations 49:55 Physiological Differences: Men vs. Women in Cold Exposure 55:01 Sauna Benefits and Cardiovascular Health 01:01:18 Cultural Perspectives on Sauna Use 01:05:35 Hydration and Sauna Practices 01:12:12 Timing and Routine for Sauna and Cold Plunge 01:14:57 Stress Management and Cold Therapy 01:16:52 Future Research Directions in Cold Therapy