Cold Exposure & Physiology: Train Your Stress Response and Boost Metabolism | Reset Lab Podcast Ep.4

7 snips

Jan 12, 2026

A deep dive into how brief cold exposure triggers the cold shock response and lights up neurotransmitters that sharpen focus and mood. Discussion of brown fat activation and ways cold can boost metabolism and insulin sensitivity. Practical comparisons of immersion, showers, and safe gradual protocols for building stress resilience and everyday metabolic benefits.

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ANECDOTE

Mother's Recovery Sparked A Research Path

Susanna Søberg describes how her mother's reversal of type 2 diabetes inspired her career in metabolic research.
That personal story led Susanna to experiment with winter swimming and study temperature exposure firsthand.

INSIGHT

Cold Shock Activates Sympathetic Drive

Cold immersion triggers a cold shock response that activates the sympathetic nervous system and raises heart rate and breathing.
Acute noradrenaline and dopamine spikes make you alert while metabolism can increase dramatically during immersion.

ADVICE

Treat Acute Cortisol Spikes As Adaptive

Expect cortisol to rise acutely with new cold exposure and know that this is normal and adaptive.
Do not fear transient cortisol spikes unless they become chronic; adaptation widens your stress tolerance window.

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This episode is brought to you by:FILTEROPTIX: Save 15% off with code SOEBERG https://filteroptix.com/ In this episode of the Reset Lab Podcast, Dr. Susanna Søberg — PhD in metabolism and founder of the Søberg Institute — explores how cold exposure impacts your physiology, metabolism, and stress response.

Dr. Søberg shares the personal story that inspired her scientific career — her mother’s reversal of type 2 diabetes — and how that journey led her to study cold and heat exposure as powerful tools for health and longevity.

You’ll learn what really happens in your body when you enter cold water — from the cold shock response and neurotransmitter activation to brown fat metabolism and hormonal adaptation. She also explains how repeated cold exposure builds stress resilience, improves insulin sensitivity, and enhances mood, focus, and energy.

Plus, you’ll get a one-page practical protocol at the end of the episode — a clear plan you can start using this week to safely adapt your body to cold and harness the benefits.DOWNLOAD PDF from today's episode: Cold Exposure & Physiology: https://soeberginstitute.com/pages/reset-lab-podcast?utm_campaign=pod_ep4_coldexposure________________________________________What You’ll Learn• What happens inside your body during the cold shock response• How short cold exposure trains your stress response and nervous system• The truth about cortisol — and why temporary spikes aren’t dangerous• How cold activates brown fat and boosts insulin sensitivity• Why your body composition, not your gender, determines your response• The Scandinavian secret to building resilience — starting from birth________________________________________Join the ConversationWhat part of cold exposure do you want to understand better — adaptation, metabolism, or stress?Comment below and let me know.Subscribe – it’s free, and you’ll never miss an episode.________________________________________Follow Dr. Søberg atWebsite: https://soeberginstitute.com/ Instagram https://www.instagram.com/susanna_soeberg/ Facebook https://www.facebook.com/susannasoeberg/ Twitter https://x.com/SusannaSberg1 TikTok https://www.tiktok.com/@susanna_soebergLinkedIn https://www.linkedin.com/in/susanna-s%C3%B8berg-phd-9a924717/ ________________________________________DISCLAIMERThe content in this podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.Never disregard professional medical advice or delay seeking it because of something you have heard on the podcast or on my website.