Ep 96 How to Use Contrast Cold & Heat Therapy for Long-Term Health with Dr. Susanna Søberg

2025-12-29

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Cold plunging and sauna use are everywhere right now, but most people are doing them without understanding the science behind why they work or when to use them. In this episode, I sit down with Dr. Susanna Søberg to break down research-backed ways to use cold and heat therapy for stress resilience, metabolism, sleep, and long-term health. We talk about the Søberg Principle, why ending on cold matters, how women should approach cold exposure differently throughout their cycle, and why you don’t need extreme temperatures or long plunges to get res...

Cold plunging and sauna use are everywhere right now, but most people are doing them without understanding the science behind why they work or when to use them. In this episode, I sit down with Dr. Susanna Søberg to break down research-backed ways to use cold and heat therapy for stress resilience, metabolism, sleep, and long-term health. We talk about the Søberg Principle, why ending on cold matters, how women should approach cold exposure differently throughout their cycle, and why you don’t need extreme temperatures or long plunges to get results. We also debunk common myths around cold plunging for women, muscle building, and hormone health, and how many minutes per week can make a meaningful impact. Get ready to start using temperature as a tool for long-term health.

In this episode, you will learn:

00:00 What is the Søberg Principle?

05:15 Why longer cold plunges don’t mean more benefits.

11:00 Which one is better for you: cold therapy or heat therapy?

13:45 Why women are not “too fragile” for cold exposure.

17:30 How women should adjust cold exposure based on their cycle.

21:15 Top 3 benefits of cold plunging.

24:30 Does cold plunging after workouts hurt muscle gains?

27:30 How often and how long you actually need cold exposure.

35:15 How many minutes a week is enough to see benefits?

37:00 Why dunking your head in cold water is unnecessary and risky.

42:30 Cold therapy benefits for perimenopause and menopause.