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.

WHAT OTHERS ARE SAYING
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
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
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 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
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