The Soeberg Principle: Cold Plunge to burn calories

I’ve spent years researching the incredible effects of cold exposure on the body. One of the most exciting discoveries I’ve made is how we can harness cold water therapy to boost metabolism. This principle is not just about cold plunging; it’s about how we use cold to truly tap into its metabolic benefits.

What is the Soeberg Principle?

The Soeberg Principle, created by Susanna Søberg, PhD and named by Professor Andrew Huberman, is simple yet powerful: End your cold exposure without external rewarming. That means letting your body reheat naturally after cold immersion, rather than immediately heading to a warm shower or sauna.

Why? When you force your body to generate heat on its own after cold exposure, you activate brown fat—a special type of fat that burns energy to produce heat. Brown fat thermogenesis not only helps regulate your core temperature but also supercharges your metabolism. This process can support fat loss and improve overall metabolic health, making it particularly effective in addressing metabolic disorders like Type II diabetes.

The Science Behind It

In our bodies, we have three types of fat: white fat, brown fat, and beige fat. White fat stores excess energy and can be tough to burn, while brown fat is packed with energy-burning mitochondria. When exposed to cold, brown fat is activated to help keep your body warm by burning calories. Beige fat, found in most adults, can act like brown fat when stimulated by cold exposure.

By not warming yourself up externally after a cold plunge, you give your body the chance to turn up the heat using its own resources. This means your brown and beige fat do the hard work, boosting your metabolism and burning calories in the process.

Why Shivering Matters

Shivering isn't just an uncomfortable reaction; it's a powerful metabolic booster. When you shiver, your muscles release molecules that trigger thermogenesis in brown fat, increasing calorie burn and enhancing fat metabolism. In my research, I found that winter swimmers, combining cold immersion with sauna use, burned more calories during cooling than those who didn't practice these methods.

By practicing the Soeberg Principle, you not only boost your metabolism but also strengthen your body's resilience to cold over time.

Learn More about "The Soeberg Principle" in the "Thermalist Method for instructors" or "Thermalist at home"

In the "Thermalist Method at home" course you learn these principles and how to align cold water therapy with your body's metabolism for long-term health benefits. You’ll learn not just the science, but also the step-by-step techniques on how to effectively integrate cold & heat exposure with breathwork techniques.

In the Thermalist Method for Instructors you are setting yourself up for a deep dive in science and practice in cold, heat and breathwork. You will learn about all the physical and mental benefits so you can practice this with confidence with your own clients.

Whether you’re looking to optimize fat loss, improve your metabolic health, or simply gain more energy, this approach can help you achieve your goals. Use this for your own lifestyle or teach others in your workshops.