“Science is worth so much more, when it's communicated to the ones that need it.... 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 is a scientist, author, and educator specializing in metabolism, cold & heat exposure, and
longevity. With a PhD in metabolism and a deep passion for natural health, she has pioneered research on cold and heat exposure, leading to the widely recognized Thermalist Method and Søberg Principle. Her work has been featured in top scientific journals, and she is a trusted voice in health and wellness.
As the founder of the Thermalist Method, Susanna trains
practitioners worldwide in contrast therapy and breathwork, helping them guide others toward better health. She has also advised world-class athletes like Cristiano Ronaldo, further cementing her impact at the highest levels of performance and health.
Her mission is to bridge the gap between science and practical application, making complex health
strategies accessible and effective for all people.
Beyond research and teaching, Susanna shares her knowledge through speaking engagements, workshops, social media and her well recognized newsletter, where she dives deep into the latest health science, brain function, and longevity. Rooted in Nordic traditions, she emphasizes simple, sustainable habits that build resilience and enhance
well-being.
Her work is transforming the way people understand and apply natural stressors for better health, empowering them with tools to thrive in modern life. Whether through science, education, or hands-on training, Susanna is dedicated to helping people live stronger,
healthier lives.
Latest Publications
CELL REPORTS MEDICINE
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
CELL METABOLISM
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
Thermalist Method Workshop
Unlock the potential to elevate your expertise and offerings. The Thermalist Method Certification program, curated by Dr. Søberg herself, dives deep into the nuances of cold, heat, and breathwork therapies. Equip yourself with a science-backed workshop to your clients. You can expect knowledge, grounding safety and efficacy in your teaching.
Upcoming Certification Workshop – Tylösand, Sweden
- April 11-13, 2025 – SOLD OUT
- October 24-26, 2025 – NOW OPEN (Limited seats)
The 3 months Certification Consists of Three Parts:
1. Comprehensive Online Training (+18 hours)
- 18+ hours of video content & e-book based on research from hundreds of scientific papers.
- Pre-recorded video classes with Susanna Søberg, PhD, and expert interviews.
- Content curated by leading scientists in epidemiology, neuroscience, human genetics, human biology, and physiology from Denmark, the UK, and Finland.
2. Live Online Teaching
- Six interactive online sessions with Susanna Søberg and her medical team.
- In-depth teaching on each of the key modules.
- If you cannot attend live, recordings will be available.
- Meet your group online, introduce yourself and meet all in the coming workshop.
3. In-Person Certification Workshop (3 Days)
- Teaching with Dr. Søberg and group work.
- Hands-on training to solidify your knowledge and pass the certification test.
- Case discussions and practical application of the Thermalist Method.
- Network with fellow Thermalist Method Instructors from around the world.
- Meet Susanna Søberg and her medical team to refine your practice and ask questions.
- Experience the Nordic tradition of group winter swimming.
What You’ll Learn
- Science-backed expertise in cold, heat, and breathwork therapies.
- Practical know-how to teach with confidence and ensure quality and safety.
- How to apply the Thermalist Method Workshop
All training materials are bite-sized, self-paced, and easy to follow, with clickable references for deeper learning. Beyond certification, you’ll join a global network of professionals dedicated to continuous learning and support.
Mastering cold and heat exposure, combined with proper breathing techniques, is essential for optimizing health and stress resilience. This program offers the scientific knowledge and practical experience needed to teach these methods safely and effectively.
Requirement: You want to offer the Thermalist Method workshop in your business and be a supportive member of the community.
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.
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!
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
Thank you for making the science of beath, cold and heat so accessible. Looking forward to becoming your first instructor from South Africa.
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!
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.
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
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.
The principles that you endorse have proven very effective for our family's health and physical performance
I first learned of you from Peter Attila's Podcast. I was so intrigued by your work. Thank you!
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.
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!
I love how you really care about people's health
Glad to support your work as it has already made mine and my families life better!
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.
I'm sincerely hoping your information on the thermal therapy will help my wellness journey post pulmonary embolism
I'm excited to learn more about the cold water immersion and breath work. Looking forward to learning more about the instructor program.
You have changed my life and I'm hoping I can change others using your information. Thank you
Thank you for sharing such vital data in actionable ways!
I love your thoroughly evidenced approach while communicating effectively without scientific jargon. Thank you
Transform Your Health with the Thermalist Method
Discover the proven science behind cold water immersion, sauna therapy, and breathing techniques to lower stress, boost metabolism, and enhance overall well-being. In this 3.5-hour self-paced online course, Dr. Susanna Søberg, PhD in metabolism and founder of the Søberg Principle, shares over a decade of scientific research and practical insights to help you unlock the incredible benefits of thermal therapy.
Why This Course?
Your body doesn’t always tell you when it’s had too much—or not enough—cold or heat exposure. Just like with food or exercise, balance is key. This course teaches you exactly how to optimize cold, heat, and breathwork safely and effectively, so you can avoid extremes and experience transformative results.
What You’ll Gain:
- Lower Stress: Participants report a 21% stress reduction after 3 months.
- Improved Metabolism: Activate brown fat to burn calories and stay warm naturally.
- Better Mental Health: Feel more balanced and resilient.
- Enhanced Immunity: Strengthen your body’s defenses.
- Science-Backed Breathing: Learn four practical techniques to reduce stress in daily life.
What’s Inside the Course:
- A step-by-step guide to the Thermalist Method and Søberg Principle.
- The do’s and don’ts of cold and heat exposure.
- Insights into how thermal stress impacts your physiology.
- Exclusive practical guidance you won’t find anywhere else.
Why Learn with Dr. Susanna Søberg?
With over 10 years of cutting-edge research and a passion for helping others, Dr. Søberg’s methods are trusted by thousands worldwide. This course distills her expertise into actionable lessons that you can practice safely at home.
This online course is flexible, easy to follow, and designed to fit into your lifestyle. Whether you’re a beginner or looking to refine your routine, this is the ultimate investment in your health.
3.5 HOURS – ONLINE – FLEXIBLE LEARNING
