What is contrast therapy?

If you’re wondering what the fuss is all about when it comes to contrast therapy, there isn’t a better combo to learn from than Dr. Andrew Huberman and Dr. Susanna Søberg.

Dr. Susanna Søberg, is a researcher from the University of Copenhagen. In this podcast she is discussing the health benefits of cold and heat exposure. She highlights how these methods can improve metabolism, cardiovascular function, brain health, and hormone regulation.

She explains how cold exposure activates brown adipose tissue (BAT), which enhances thermogenesis and metabolic health. While heat exposure from sauna use has advantages such as enhancing cardiovascular health and reducing inflammation. She explores how both cold and heat can optimise fat metabolism, improve hormone balance, and aid long-term health when done regularly.

The podcast also covers practical guidelines for cold and heat exposure, including the benefits of different techniques, such as cold immersion and sauna use, and their effects on neurotransmitters like dopamine and norepinephrine.

Dr. Susanna Søberg's practical guidelines are summarised as:

1.        Cold Exposure:

• Frequency: Aiming for 2–3 times per week.

• Duration: Start with 1-3 minutes and gradually increase to 5-10 minutes.

• Temperature: Cold showers or ice baths at 10-15°C (50-59°F) are ideal for activating brown adipose tissue (BAT), which helps with fat burning and metabolic health.

• Timing: It’s best to use cold exposure in the morning or after workouts to enhance recovery and metabolism.

2.        Heat Exposure:

• Frequency: Sauna use 2-3 times per week is recommended for cardiovascular benefits.

• Duration: Aim for 15-20 minutes per session, with temperatures between 80-100°C (176-212°F).

• Cooling down: After sauna use, cool down gradually or take a cold shower to balance the body's temperature.

• Heat Effects: Heat exposure can promote relaxation, improve blood circulation, and stimulate the immune system.

Both cold and heat exposures can enhance mental clarity, improve neurotransmitter regulation (like dopamine and norepinephrine), and support long-term health. It's important to start gradually and listen to your body to avoid overexposure.

Listen to the full podcast on YouTube here.