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Plunge into Cold Therapy: Reduce Stress, Sleep Better, Get Stronger with Dr. Susanna Søberg

Dr. Susanna Søberg is the founder of “Soeberg Institute” and “The Thermalist cure™”. Susanna is a leading international scientist and expert in cold and heat therapy to reduce stress and improve health, sleep, and to optimize performance. She uses functional breathing techniques to empower people to get the best out of their lives. The science behind the positive effects of structured breathing is profound and proven to be fundamental to our health and performance

Susanna obtained her PhD in metabolism at The University of Copenhagen and has contributed to a deeper understanding of our metabolism—brown fat, specifically—and its purpose in adults. Since 2016 she has been dedicated to research into the effect of cold and heat exposure on human health. Her interest continues to focus on the connection between our physical and mental health.

Based on the depth of her scientific research and experience, Susanna has developed her programs with the aim of lowering stress, improving sleep, and increasing physical and mental health. Her programs are all science based with the purpose of avoiding burn-out, achieving the highest level of  performance.

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What are the mental and physical benefits of cold therapy?

There’s one element of my morning routine that I get asked about a lot: taking a cold shower. Even though we’ve talked about cold therapy before, the idea of submersing yourself in cold water can be intimidating. But there are numerous benefits for both your body and mind that cold therapy can provide.

I’m excited to welcome leading international scientist and expert on cold therapy, Dr. Susanna Søberg, to our show today. Dr. Søberg is the Founder of the Søberg Institute and the Thermalist Cure. She’s here to talk more about her new book, Winter Swimming: The Nordic Way Towards a Healthier and Happier Life.

Cold therapy might be uncomfortable at first, but research shows it’s good for you. It can help reduce stress, optimize sleep, strengthen cells, and improve your overall health and performance. If you want to understand the science behind cold therapy and learn some simple protocols for where to start, this episode is for you.

I invite you to join me in a world of limitless learning possibilities. Through my revolutionary Kwik Brain accelerated learning programs, I’ll guide you towards rapid growth and extraordinary achievements by unlocking the secrets of productivity, memory enhancement, confidence-building, and more. Unleash your true genius at http://kwikbrain.com and use code PODCAST15 at checkout for an exclusive 15% discount on any of our transformative courses as a thank you for being a loyal listener.

To learn more about your brain type and how to use this knowledge to create lasting change, visit kwikbrain.com/animal-quiz, and take the quiz today.

"Cold can be a way to open the window for how much stress you can cope with."

Dr. Susanna Søberg

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**This week’s show notes are taken from the video — enjoy!**


  • If you’re curious about cold therapy, you have to train this first. [3:16]
  • These are some of the physical and mental benefits you can experience with cold therapy. [5:04]
  • Cold therapy can be used therapeutically for many things. Dr. Søberg talks about one specific therapy. [7:07]
  • If you do cold therapy over time, studies show you can lower this. [9:12]
  • When you expose yourself to the cold, you immediately activate this. Here’s what that does to your metabolism. [10:25]
  • You have different types of fat in your body. Here’s how brown fat differs from white fat, and why that’s important. [12:41]
  • This is the mindset Dr. Søberg sees in people who follow through with cold therapy long-term. [16:08]
  • Studies show that cold therapy can have significant long-term improvement on this. [19:37]
  • Do you have to always immerse yourself in cold water to get the same benefits? The answer might surprise you. [22:58]
  • This is how much time you have to spend immersed in cold water to achieve maximum benefits. [24:46]
  • If you do contrast therapy moving between a hot sauna and a cold plunge, always end on this. Here’s why. [26:38]
  • This element is really important in cold therapy. [30:47]
  • You don’t have to start with a full plunge. Here are some ways you can start. [32:34]
  • There can be risks with a cold plunge. These are some things to be aware of. [35:07]
  • Take a screenshot, tag us (@jimkwik & @susanna_soeberg), and share one thing you learned from this episode.
  • Don’t forget to get your copy of Winter Swimming, here.
  • If you want to learn more about Dr. Søberg, visit her website, here.
  • You can read more about Dr. Søberg’s research and cold therapy, here.
  • Are you ready to take the plunge? Visit plunge.com and use the code KWIK for an incredible discount.

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