Dr. Susanna Søberg at Harpa - Silfurberf Conference Iceland


“We discovered the minimum threshold - maybe even the sweet spot - for cold and heat exposure for health benefits. Cold and heat therapy gives the potential to improve and prolong our lives”

Dr. Susanna Søberg, with a Ph.D. in metabolism, has dedicated her career to the convergence of science and health. Through her comprehensive research, she identified the optimal timing of cold and heat exposure that bestows health benefits—manifesting in the now widely adopted guidelines of 11 minutes of cold and 57 minutes of heat per week.

As the visionary founder of The Soeberg Institute, The Thermalist Cure®, and the globally recognized Søberg Principle (endorsed by Stanford University's Dr. Andrew Huberman), Dr. Søberg has set forth a scientifically grounded protocol that transcends traditional therapy practices.

Launching her scientific journey in 2013, Dr. Søberg's commitment to outreach has seen her convey her findings in diverse platforms ranging from international conferences to TV appearances and podcasts. Her acclaimed debut book, "Winter Swimming", sheds light on the scientific merits of cold water immersion and sauna, presented in accessible, everyday language, and has been translated into 13 languages. At the heart of her endeavors is an unwavering mission: to harness science in a digestible format, empowering individuals worldwide to enhance their physical and mental health, all while reducing inflammation and optimizing overall performance.

Today, Dr. Susanna Søberg continues her pioneering journey in the realm of health by addressing the evolving needs of practitioners and the wellness industry. Recognizing the growing demand for science-backed education and health programs in spas and clinics establishments, Dr. Søberg extends her expertise to enhance knowledge, promote health, and ensure safety within these vital sectors.

Dr. Søberg's vision extends beyond the individual to proactive prevention and treatment of cardiovascular diseases, utilizing the power of natural stressors. Her mission is to guide individuals and communities towards embracing healthy stress as a path to lasting well-being. In a world where the ordinary has become unfamiliar, reconnecting with nature and embracing stress as a natural ally can enhance health and elevate performance, one nervous system reset at a time

“Science is worth so much more, when it's communicated to the ones that need it..”

Latest Publications


Explore the unique world of Scandinavian winter-swimming culture, where cold water dips and sauna sessions intertwine to create intriguing effects on body temperature and thermoregulation, offering insights into energy expenditure


Delve into the intricate biology behind our preferences for palatable foods, particularly sweets, and the role of the hepatokine fibroblast growth factor 21 (FGF21) in regulating sugar consumption, shedding light on the complex interplay between genetics and eating behaviors.

As featured in

Discover dr. Søberg’s holistic approach to health and performance

The Thermalist®

Crafted by Dr. Susanna Søberg, The Thermalist Cure™ taps into the power of cold, heat, and breath. It awakens our natural defenses, boosts metabolism, and restores the balance between body and mind. The cure for our modern lifestyle diseases is already here. It's called "lifestyle". Experience holistic well-being as nature intended it for optimal human potential.

For Instructors

Master The Thermalist Cure® : Get the education with Dr. Søberg

Unlock the potential to elevate your expertise and offerings. The instructor education, curated by Dr. Søberg herself, dives deep into the nuances of cold, heat, and breathwork therapies. Equip yourself with science-backed knowledge, grounding safety and efficacy in your teaching.


A new era of spa & clinic wellness for health: Certify with The Thermalist®

Bring the esteemed Thermalist Cure™ to your spa or clinic. By licensing Dr. Søberg's meticulously crafted programs, you not only boost your offerings but also ensure they are grounded in science. Stand out with exclusive wellness solutions, enhance your brand's prestige, and provide transformative experiences to your guests.

The work you are doing is very important. As an interventional pain management physician I am always looking for non invasive ways for patients to improve their health and pain.
— Matthew Pouliot
Dr. Søberg you have helped me so much with my new cold water plunge routine. I look forward to learning more about the optimum time to increase my metabolism, eliminating weak mitochondria and more. Thank you!
— Mark Strauss
Thank you from Australia! I am excited to learn more and love the work you are doing. I have started cold plunging for the past 10 weeks and noticing benefits but also dealing with problems such as reynauds and chilblains. I hope I can learn more to help me on my journey
— Lisa
Thank you for making the science of beath, cold and heat so accessible. Looking forward to becoming your first instructor from South Africa.
— Ronen
My husband and I love your work. We've done Bikram since 2008 and now I'm teaching it. Your work in cold is of great interest and you've inspired us to put in a cold plunge. Thank you!
— Karen
I am fascinated by your knowledge of metabolism and all things hot and cold. I am on my own wellness journey that includes nutrition, cold plunge and infrared heat.
— Daniel
I find your work really interesting. It supports my work as a cold water therapy coach, breathing coach and menopause wellbeing practitioner. I'm interested in your Thermalist Instructor Course as well, so want to keep up to date with your work. Thank you
— Marianne
Thank you for providing us with more science and information. I really hope to in the future join your courses and become a thermalist myself.
— Laura Graversen
The principles that you endorse have proven very effective for our family's health and physical performance
— Mark
I first learned of you from Peter Attila's Podcast. I was so intrigued by your work. Thank you!
— Sharon
Thank you so much for all of this incredible information you put on. From the first time that I erased myself in an ice bath I went in to total shock and had no idea about the physiological effects that were occuring. After reading your first book and listening to many of your podcasts I now use this information to help men tackle mental health issues in my Men's group events.
— Daryl
Love your story, heard you on many different podcasts and you got me talking cold showers and talking about it to many of my patients. Keep up the great work!
— Mayoor
I love how you really care about people's health
— Jack
Glad to support your work as it has already made mine and my families life better!
— Dave
I run a sauna and cold plunge business in New Zealand and love your work. Thank you for sharing this knowledge in a digestible way.
— Cameron
I'm sincerely hoping your information on the thermal therapy will help my wellness journey post pulmonary embolism
— Jayme
I'm excited to learn more about the cold water immersion and breath work. Looking forward to learning more about the instructor program.
— Vicky
You have changed my life and I'm hoping I can change others using your information. Thank you
— Sam
Thank you for sharing such vital data in actionable ways!
— Melanie
I love your thoroughly evidenced approach while communicating effectively without scientific jargon. Thank you
— Stu

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