Avoid external warming after cold exposure (2-3min) to boost metabolism

The Søeberg Principle

The Søeberg Principle is based on a critical finding: forcing your body to reheat naturally after cold exposure activates brown fat and beige fat, driving thermogenesis.

Why You Should Let Your Body Reheat after Cold Exposure

This process activates brown and beige fat, which burn energy to generate heat, and limits the storage of white fat, the type most associated with obesity and metabolic disorders. The Søeberg Principle emphasizes the importance of ending cold exposure without external heat sources, such as warm showers or towels, to stimulate the body’s natural thermogenesis and enhance overall metabolic health.

The Three Types of Fat: White, Brown, and Beige

White Fat
White fat is the body's primary energy storage system, accumulating excess energy in large lipid droplets. This type of fat is difficult to burn and is associated with obesity and metabolic health issues. Its primary role is to store energy, which can lead to weight gain when present in large amounts.

Brown Fat
Unlike white fat, brown fat is packed with mitochondria, the cell's powerhouse, which allows it to burn energy to produce heat in a process known as brown fat thermogenesis. Brown fat is more common in lean individuals and plays a critical role in maintaining core body temperature during cold exposure. It burns fatty acids and glucose to produce heat, helping to reduce overall body fat.

Beige Fat
Beige fat is a type of fat that forms from white fat cells under certain conditions, such as exposure to cold or exercise. It behaves like brown fat by burning energy and producing heat. This process is called browning, where white fat is transformed into beige fat, enhancing the body’s ability to burn calories. Beige fat plays a crucial role in cold exposure as it helps burn excess energy and improve metabolism.

Here's the 3 under a microscope:

How to Follow the Søeberg Principle Protocol

To maximize the metabolic benefits of cold exposure using the Søeberg Principle, follow these steps:

1. Start with Cold Exposure: Begin with a cold shower or plunge. The water should be cold enough to feel uncomfortable but still safe. Stay in the cold for 2-3 minutes to trigger the body’s thermogenic response. If you're experienced with cold exposure, you can extend this time based on your tolerance.
2. Allow Your Body to Reheat Naturally: After your cold exposure, avoid using external heat sources such as towels, saunas, or warm showers. Instead, step out of the cold and let your body reheat itself. Stand still with your arms loose at your sides, allowing the body to engage its natural reheating process. This should take around 1-3 minutes.
3. Encourage Shivering: If you haven’t started shivering after your initial exposure, repeat the process of cold immersion until you begin to shiver. Shivering is an important part of the process, as it signals that your muscles are working to generate heat, increasing metabolic activity.
4. Frequency: Huberman recommends doing cold exposure at least 3-4 times per week to see significant metabolic benefits. Start slow and gradually increase exposure time and frequency as your body becomes more accustomed to the practice.

By following this protocol, you can stimulate brown and beige fat activation, boost your metabolism, and reap the long-term health benefits of cold therapy.

Benefits of Cold Exposure Beyond Metabolism

In addition to its metabolic benefits, cold exposure has been shown to:

• Improve blood circulation
• Reduce inflammation
• Enhance mental health

It boosts the immune system and may have therapeutic applications in treating metabolic disorders like Type II diabetes. The Søeberg Principle capitalizes on these effects by promoting the body’s natural thermoregulatory mechanisms.

Safety Considerations and Beginner Tips

If you’re new to cold exposure, start gradually to avoid prolonged cold shock. Begin with shorter sessions of cold water therapy, and gradually increase the duration as your body adapts. Dr. Søeberg recommends no more than 11 minutes of cold exposure per session in the beginning, combined with periods of heat exposure for balance. Always consult a healthcare professional before starting cold therapy, especially if you have underlying health conditions.