In recent years, whole-body cold therapy, such as cold plunging, has gained popularity in the wellness space. But in many Scandinavian cultures, winter swimming is a time-honored practice and common pastime that has numerous benefits on human health. Today’s guest, Dr. Susanna Søberg, is one of the leading experts in the world on the topic of cold and heat therapy. Dr. Susanna Søberg is a metabolic scientist, bestselling author, and prominent researcher in functional cold and heat exposure for health optimization. Dr. Søberg’s fascinating research is centered around using cold and heat therapy to build resilience, increase metabolism, and strengthen your body and mind. On today’s show, she’s sharing the latest science on cold therapy and its many benefits. In this interview, you’re going to learn about the science of brown fat and how to activate your metabolism through cold therapy. You’ll hear about how cold exposure can have a positive impact on a wide variety of biological functions, including inflammation, dopamine levels, insulin sensitivity, and even boost your mood and confidence. In this episode you’ll discover: What brown fat is, and its role in the body. How brown adipose tissue differs from white adipose tissue. What gives brown adipose tissue its brown color. The role the hypothalamus plays in temperature regulation. How brown fat impacts your metabolism. The origins of cold therapy. What cold shock proteins are. How to utilize contrast therapy for a wider range of health benefits. Why cold therapy can increase your stress resilience. How cold plunging can lower inflammation and risk for disease.  The connection between cold therapy, inflammation, and insulin sensitivity. How cold exposure affects dopamine levels. Why confidence and a positive mindset are effects of cold therapy. How to implement a cold exposure practice. The minimum amount of time necessary to reap the benefits of cold therapy. How cold exposure impacts the immune system. The one thing you need to start a cold exposure routine. How to incorporate breathing techniques into your cold therapy practice. Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Themodelhealthshow.com/plunge -- Use code MODEL150 to save $150! Winter Swimming by Dr. Susanna Søberg Connect with Dr. Susanna Søberg Website / Instagram Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud Download Transcript