本期节目邀请了哥本哈根大学的苏珊娜·索伯格博士，探讨了冷热疗法对人体代谢、心血管、脑部健康、激素平衡和炎症的影响。索伯格博士分享了冷疗法如何改善葡萄糖代谢和胰岛素敏感性，以及如何释放多巴胺和去甲肾上腺素等神经递质，提高能量、情绪和专注力。节目还比较了冷水浴和冷水浸泡、传统桑拿和红外线桑拿以及其他变量。本期节目提供了关于使用冷热疗法改善健康的实用工具和常见问题的答案。

🥶 **冷疗法对代谢和健康的影响：** 冷疗法，如冷水浴或冷水浸泡，可以提高葡萄糖代谢和胰岛素敏感性，促进棕色脂肪的生成，从而改善整体代谢功能。冷疗法还能释放多巴胺和去甲肾上腺素等神经递质，提高能量、情绪和专注力，并具有抗炎作用。

🔥 **桑拿的益处：** 桑拿，无论是传统桑拿还是红外线桑拿，都可以改善心血管健康，降低血压，促进血液循环，并释放内啡肽，改善情绪和减轻压力。桑拿还可以改善睡眠质量，提高免疫力，并具有抗炎作用。

🌡️ **冷热疗法应用的注意事项：** 在进行冷热疗法时，需根据个体情况和身体状况调整冷热刺激的强度和时长，并注意安全，避免过度刺激或过度冷却。同时，需了解自身对冷热刺激的耐受性，并逐渐适应冷热变化。

💪 **冷热疗法与运动的结合：** 将冷热疗法与运动结合，可以增强运动效果，提高肌肉恢复速度，并促进运动后的血液循环。例如，在运动后进行冷水浴或桑拿，可以帮助肌肉放松和恢复，并改善运动后的疲劳感。

🧠 **冷热疗法与脑部健康：** 冷热疗法可以改善脑部血液循环，提高认知能力，并促进脑部神经元的生长和发育。研究表明，冷热疗法对预防和治疗阿尔茨海默病、帕金森病等神经退行性疾病具有潜在的益处。

🧘‍♀️ **冷热疗法与精神健康：** 冷热疗法可以帮助缓解焦虑、抑郁等精神问题，改善情绪，并促进放松和睡眠。研究表明，冷热疗法可以提高血清素和多巴胺等神经递质的水平，从而改善情绪和心理状态。

🧖‍♀️ **冷热疗法的个人化应用：** 每个人对冷热刺激的耐受性不同，因此需要根据自身情况调整冷热疗法的强度和时长。建议从低强度开始，逐渐增加刺激强度，并注意观察自身反应，避免过度刺激或过度冷却。

💪 **冷热疗法的长期效益：** 长期坚持冷热疗法，可以改善整体健康状况，提高身体的抗寒能力，增强免疫力，并降低患慢性疾病的风险。

⚠️ **冷热疗法的风险：** 冷热疗法也存在一定的风险，例如低体温症、心血管疾病、呼吸道疾病等。建议在进行冷热疗法之前，咨询医生或专业人士，了解自身情况和注意事项，并避免过度刺激或过度冷却。

🏆 **冷热疗法的未来：** 随着科学技术的不断发展，冷热疗法将得到更广泛的应用，并为人类健康带来更多益处。未来，冷热疗法将与其他健康技术相结合，开发出更有效的疾病预防和治疗方法。

🧠 **冷热疗法与大脑：** 冷热疗法可以改善脑部血液循环，提高认知能力，并促进脑部神经元的生长和发育。研究表明，冷热疗法对预防和治疗阿尔茨海默病、帕金森病等神经退行性疾病具有潜在的益处。

In this episode, my guest is Susanna Søberg, 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. Søberg 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.

For the full show notes, visit hubermanlab.com.

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The Brain Body Contract

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Timestamps

(00:00:00) Dr. Susanna Søberg

(00:03:39) Sponsors: Plunge, LMNT & Waking Up

(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

(00:31:51) Sponsor: AG1

(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

(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

(2:27:53) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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