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

**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.