Welcome to another edition of the Weekly Round-Up, where we explore the intersection between ancient practices and modern science as part of a more natural way of living so that we can experience our best physical and mental health. In this installment, we’ll explore three exciting topics that are sure to get you thinking about your fitness and wellness routine in a whole new way.
Winter Swimming
I’ve been exploring and writing about heat and cold exposure as part of my Natural Way of Living approach since 2015. I recently learned of the work of Dr. Susannah Soeberg of Denmark in this area.
Dr. Soeberg, a renowned expert in the field of health and wellness, recently conducted a study on the effects of cold water immersion and heat exposure on the human body. The study, which was published in Cell Reports Medicine in 2021, discovered the minimum threshold for experiencing significant health benefits from these practices.
According to Dr. Soeberg’s study, only 11 minutes of cold water immersion and 57 minutes of sauna per week can increase focus, energy, and mood. It’s important to note that this time should be divided into two to three days, ideally alternating between the two practices. During cold water immersion, noradrenaline and dopamine levels increase 2.5x within minutes and can last for hours. This hormone increase has been shown to activate brown fat, leading to improved metabolism and overall health.
Brown fat activation is a key factor in the health benefits of cold water immersion and heat exposure, as Dr. Soeberg’s study found. Brown fat activation increases during cold water immersion and people who regularly practice this technique are better able to tolerate the cold. The study also found that brown fat activation leads to lower insulin production and faster glucose metabolism. Additionally, the study found that brown fat activation has a circadian rhythm in humans, with higher activation levels early in the morning before waking up. This means that people who regularly practice cold water immersion and heat exposure may have a higher metabolic rate and feel warmer throughout the day.
- Dr. Susannah Soeberg studied the effects of cold water immersion and heat exposure on the human body.
- The study was published in Cell Reports Medicine in 2021.
- The study found that only 11 minutes of cold water immersion and 57 minutes of sauna per week can lead to significant health benefits.
- Brown fat activation is a key factor in the health benefits of cold water immersion and heat exposure.
- People who regularly practice cold water immersion and heat exposure may have a higher metabolic rate and feel warmer throughout the day.
- End on the cold to force the body to activate more brown fat.
Dr. Soeberg recommends starting slow and gradually building up your tolerance over time when incorporating cold water immersion and heat exposure into your daily routine. When practicing both techniques, it’s important to end on the cold to force the body to activate more brown fat and reheat naturally. This is known as the “Soeberg principle,” and it has been endorsed by Professor Andrew Huberman from Stanford University.
Dr. Soeberg’s study has shown that cold water immersion and heat exposure can have significant health benefits, including increased focus, energy, and mood, improved brown fat activation, and faster metabolism. By incorporating these practices into your daily routine, you can improve your overall health and well-being. Learn more about Dr. Soebergs work at The Soeberg Institute.
Explore how cold exposure can improve your health and energy levels today! Buy ‘Winter Swimming’ by Dr. Susannah Solberg on Amazon now.
Additional Articles From This Week
The Hidden Meaning of Crouching Tiger Hidden Dragon
Discover the fascinating origins of the title “Crouching Tiger, Hidden Dragon.” This iconic film draws from Chinese culture and features stunning martial arts scenes. Explore the hidden meanings behind the title, the connections to the characters, and the allusions to the film’s storyline. Don’t miss out on this must-read article for martial arts and Chinese culture fans. Read the full article to learn more!
5 Martial Arts Like Tai Chi
Join us on a journey through the fascinating world of five martial arts like Tai Chi, including I Liq Chuan, and more.
We’ll delve deeper into the history and philosophy of these practices, examine their unique training methods, and highlight their many benefits for modern-day living. Unlock the secrets of these ancient martial arts. Read the full article and discover the magic for yourself.
Read More!
- Bruce Lee’s Real Fights: The True Stories Behind the Legend
- The Ultimate Guide To Focus Mitts & Thai Pads For Martial Arts
- Technique vs. Techniques in Martial Arts
- Is Strength Training Good For Martial Arts?
Disclaimers & Conflicts of Interest
I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.
References
- Søberg, Susanna, et al. “Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men.” Cell Reports Medicine 2.10 (2021): 100408.