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How & Why
to do Contrast Therapy
How to Maximize
Contrast Therapy Benefits
Recommended plunge weekly schedule:
2-15-2
Plunge for 2 minutes
Heat up for 15 minutes in the infrared sauna
Do a second 2 minute plunge
For maximum results, do this 3 times per week.
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If you are unable to submerge for 2 minutes, just do what can!
With consistency, your body will adjust and you will be able to stay in longer.
While it is ideal, it is not necessary to submerge up to your neck.
Submerging up to your waist will still stimulate your brown fat.
DO NOT submerge for 11 minutes in one plunge, as there is a risk of hyperthermia.
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What is Brown Fat?
Brown fat, also called brown adipose tissue, is a type of body fat that keeps you warm when you get cold, by generating heat (via shivering). Brown fat is located in various parts of your body, including your neck, shoulders, back, kidneys, adrenal glands, heart, and chest.
When you expose your skin to cold, your brown fat “activates,” using glucose and fat molecules from your blood stream to generate heat. This increases your metabolic rate because energy is used and calories are “burned” during the process.
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Listen to this educational podcast to learn the exact science and most updated information behind contrast therapy and its numerous health benefits.
In this episode of The Dr. Gabrielle Lyon Show, Dr. Gabrielle Lyon sits down with Dr. Susanna Søberg, a leading expert in cold exposure and metabolism. They dive deep into the science behind cold plunging, the benefits of brown adipose tissue (BAT), and how minimal doses of cold can dramatically improve metabolic health, mental resilience, and overall well-being.
Dr. Søberg shares her personal journey from working as a nurse to becoming a PhD researcher in metabolism, uncovering the surprising role that brown fat plays in regulating blood sugar, burning fat, and improving cardiovascular health. The conversation covers practical protocols for cold exposure, including how often and how long to cold plunge for maximum benefits.
Key topics include:
• How brown fat activation boosts metabolism and insulin sensitivity
• The minimum effective dose of cold exposure for optimal health
• Cold exposure’s surprising effects on mental health and mood
• Contrast therapy: Combining cold plunges with sauna for enhanced benefits
• Cold therapy's impact on women, including menopause symptom relief
