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when I saw the Winter Swimmers, it didn t really match what I read.
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So there was something missing there.
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And only when I started doing this myself, I understood, aha, it s the connection between what is going on in your physiology and your brain and that brain-body-brain connection.
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I felt that suddenly.
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Welcome to the School of Greatness.
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My name is Lewis Howes, a former pro athlete turned lifestyle entrepreneur.
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And each week we bring you an inspiring person or message to help you discover how to unlock your inner greatness.
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Thanks for spending some time with me today.
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Now let the class begin.
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Welcome back, everyone, to the School of Greatness.
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Very excited about our guest.
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We have the inspiring Susana Suber in the house.
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So good to see you.
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Welcome to the School of Greatness.
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Now, this is fascinating because you have a PhD in metabolism.
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You re essentially a cold and heat scientist.
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You study this about how people can optimize their metabolism to burn fat, to lose fat, the bad types of fat.
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And you ve been studying this, your research focuses on the effects of deliberate cold and heat exposure on metabolism and various aspects of human physiology.
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And in this interview, I want to really explore how exposing ourselves to extreme heat or extreme cold, whether it be sawn as an ice, can have a profound impact on our overall health,
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can transform the way our body looks, how we feel, how we think, and how we attract more great things in our life.
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So that s what I want to explore today.
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And how long have you been doing your research on metabolism as a PhD?
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And what is the greatest finding that you ve discovered from all your years of research so far?
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Oh, that s a good question, definitely.
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So I ve been doing this kind of research since 2016, where I initially got into the research field of something called the brown fat.
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And we re going to elaborate on that just a little bit later, but the brown fat is part of our metabolism.
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And I wanted to figure out how can we activate this kind of healthy tissue in the body
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in ways to get ourselves healthier and also to lose fat.
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So that s the main thing.
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So it s a new discovery that this kind of healthy fat, if you activate that with code, then you increase your metabolism and you can lose weight.
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And even if you have type 2 diabetes, it s a really good way to lowering your glucose levels in your blood.
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So with that in mind, I started this kind of research where I was looking into how can we as humans, without taking any pills with this, just how can we naturally activate this tissue we have in order for us to increase our metabolism.
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And then cold and heat came into the picture.
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And I started in 2016 just trying to figure out how do people use cold and heat today?
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Can we activate the brown fat with cold air?
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And how about cold water?
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As in Denmark, we do a lot of cold water swimming.
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So that idea
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pretty quickly came up as a fun way to activate the brown fat, but nobody has done it yet, so that s exactly where I started.
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What s been the biggest finding so far in researching metabolism for the last seven, eight years and doing these studies?
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The research that I did was in metabolism and brown fat activation, and we found that if you activate your brown fat by doing deliberate cold exposure, so winter swimming in cold water, and you do that for multiple seasons, then you can increase your brown fat activation.
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You will also have a better glucose balance, meaning that you will have a more efficient way of getting rid of the sugar in your bloodstream because it s just more efficient.
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and lower insulin levels, which is a good thing to have low insulin levels.
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That means that all your cells in your body are very prone to feel if there s sugar available, and if there s sugar available, we should have a fast metabolism to get that sugar out of the bloodstream and into your cells, so you don t get that high blood sugar levels.
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Interesting.
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Okay, so you found that the cold.
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So you were first off researching about metabolism.
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Was it more on how to lose weight or how our metabolism works?
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So more basic science, like what is this tissue?
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Can it activate the metabolism?
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And I wasn t doing my studies or cell studies, so I wanted to see if intervention in humans could actually make a difference on something like blood pressure, brown fat activation,
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glucose metabolism and insulin levels.
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So I had all these measures, which are more the hardcore outcomes, but it was also a way to see, can we use this in a lifestyle intervention?
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Because that will help people get healthier.
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And were the interventions that you were researching only cold and heat therapy, or were there other types of interventions you were studying for activating metabolism?
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That s a good question, yeah.
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So in research, you have to focus on some things.
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Because it takes a lot of reading and learning on specific things.
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So when people do a PhD, they have to be very narrow in what they do in order for them to become really experts in what they do and understanding what they re doing.
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Because so much is happening in the body when you research just one cell or one mechanism, one pathway.
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And I was researching both the cold and the heat and even a way to use that as a lifestyle intervention.
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So I did a lot of field studies before.
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So researching how do winter swimmers go out winter swimming?
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How do they use the heat?
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And how does that affect our physiology and biochemistry?
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So it was kind of both things.
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So it was huge for me to study all of that at the same time.
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Wow.
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In terms of the types of fat the body has, because there s brown fat and there s white fat, is that correct?
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Is there a different type of fat that we have as humans?
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Those are two very distinct kind of tissues.
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That s true.
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And what s the difference between brown fat and white fat?
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And are there other types of fat, or is that the main fat that we have in our body?
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Yeah, so that s the main fat that we have in the body.
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So people know about the white fat, and the white fat is the bad fat, the unhealthy kind of fat that we want to get rid of.
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It s on the belly, on the stomach.
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around our inner organs and it s called visceral fat.
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And we want to get rid of that because that s what increases our risk of type 2 diabetes, obesity, which is like increasing a lot at the moment because you can see in 2030, it s estimated that around almost 50% of the people in the U.S.
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would be on the obese scale.
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Really?
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Yeah.
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So that s how it s estimated at this moment.
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So by 2030, and we are getting there, right?
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It s soon.
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And so that s the visceral white fat that causes people to be obese.
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Yeah.
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What causes a human being to gain so much fat?
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What are the main factors?
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So that s if people stop moving, so if people are not exercising enough, not moving enough, if they eat unhealthy kinds of fat, which is processed food these days.
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So unhealthy kinds of food and too much of it.
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So there is like, if you don t burn the calories that you take in, it will convert to white fat.
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And the body is per like, that s how we are built.
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We want to survive.
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Okay, so that s the body is just built to survive.
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And because you used to starve, right?
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At moments, we had fasting periods, back in the days where we don t have all the
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food available all the time, but we do today.
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So the body is calling for food all the time.
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As soon as you just get, after a few hours or four hours, five hours, you get hungry.
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And the more you actually eat, the more the white cells are sending a signal to the brain that you need to eat, because otherwise you would tear off from the white fat and you need that kind of storage.
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So the white fat is actually something we need,
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it s a storage to survive, but we don t need that big a storage, right?
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So we try to figure out how can we lose weight, but not with any more drugs, because in my opinion, we have enough pills in the world
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Even for obesity and for type 2 diabetes, we also need to think about how can we help people not get this obese.
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So exercise is definitely number one thing that we need to do.
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But on top of that, it seems that if you use cold and heat therapy, then you can also boost your metabolism even more and top that off.
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And that s going to also tear off some of the white fat because you also activate the brown fat.
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And back to your question, was that what is the difference between these two tissues?
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So, to say it very short, the white fat is storing your fat in the body, and the brown fat is using the fat in the body.
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So, the brown fat can eat off the white fat.
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Interesting.
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So, we want more brown fat.
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Yes.
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And we want the brown fat to be healthier, it sounds like, or more efficient so that it can burn the visceral white fat from our body.
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And I think I m hearing you correctly that the internal fat that s in our organs or inside of us sounds to be more dangerous than the external fat that s on the outside.
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Is that correct?
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SPEAKER_01
Yeah, that is correct.
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And we can t see that, right?
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It s internal.
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No, exactly.
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But it affects our organs, our hearts, our digestive system, I m assuming, all these different things.
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to be efficient in our body or inefficient.
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So we could have a little fat on the outside, but a lot of fat on the inside and still be not well, is that right?
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That is, yeah, that is so true.
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And actually, if you start being inactive, that is the first place around your inner organs where the white fat will put itself.
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So you cannot maybe see it at once that you re getting fatter, but you can maybe see that your fitness level is going down.
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Then you can see that you are maybe also getting more out of breath easier if you do a run or something like that.
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That is telling you that you are not as fit as you were before.
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And correlating with that is increase in white fat.
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And it starts around your inner organs, which is the most dangerous kind of fat storage, you can say.
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And then it also puts, as you said, on the outside.
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Access, yeah, on the outside.
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So, when you were doing these interventions and studying cold therapy and heat therapy, what was it about cold therapy that was a big aha for you when you started to either apply it with case studies and with yourself practicing this?
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What was the research telling you about the power of cold therapy and activating the brown fat, the metabolism, losing weight, all these different things?
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Oh, my God.
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It took me a lot.
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It told me something on a scientific level, but also on a personal level, because when I was researching this, reading everything I could around this, doing my own research in it, started also doing winter swimming myself.
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And that is where I learned how this is actually connected, because I was reading how
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is our physiology affected?
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How is the biochemistry affected?
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And I did understand that and I did understand how is our neurotransmitters activated and how is the brain and how is the physiology and also the psychological effects of this.
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But when I saw the winter swimmers,
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I didn t, it didn t really match what I read.
1
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So there was something missing there.
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SPEAKER_01
And only when I started doing this myself, I understood, aha, it s the connection between what is going on in your physiology and your brain, and that brain-body-brain connection, I felt that suddenly.
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And also this
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increase in gratitude, I think it is.
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So when I felt that, I was like, now I understand the happiness afterwards.
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Why do people go into the water with another mood, but get out in completely another mood?
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I could not understand it really, but I did when I started doing this myself.
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I would say it was painful at the beginning, but once you get over that, you increase your pain threshold, that s what you do,
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then you start to enjoy it, and you can then feel the neurotransmitters, you cannot feel them increase, but you ll feel the effects of it afterwards, and then what you ve thought about before is not as important or as bad as it was when you go up from the water.
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So I think that transition, I did not understand from the research, but I understood it when I did it myself.
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So doing it yourself, yeah.
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So you were reading the research.
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Yeah.
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And you didn t make the full connections until you started to apply it yourself and see the actual effects emotionally, mentally, and physically.
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Now, what has the science shown us and proven about the power of getting in the ice?
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How long should we get in the ice for?
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How many times a week should we get in for?
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And when can we start to see the impact and the results of this type of therapy?
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Yeah, so there are actually not that much research saying exactly how many times should you do this per week.
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I m sure more will come.
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But in my research, we did do like a protocol for this.
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We had them
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a note down how much they went into the water, and we tracked them with watches and had them do this kind of diary, so we knew exactly how many times they were in the water, how many seconds.
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Wow.
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And we also recruited them based on how many times they went into the water, and that was actually based on me not being a winter swimmer myself, and because I didn t want to do something extreme, because I more believe in
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the, you can say, hermetic effect of cold and heat therapy, just like exercise.
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I studied why is exercise healthy.
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That s because you have this healthy kind of stress.
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So there s bad stress and healthy stress, and the healthy stress is the acute response.
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So I was thinking, if we can apply that to my research, saying, okay, we want winter swimmers to only do this very briefly.
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So not studying those who winter swim for a very long time, but just very brief.
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Then we recruited people who had done winter swimming for two seasons to see how does their brown fat look compared to a match control group.
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And when we then watched them swim for a season and measured their brown fat on multiple times, and we tested so many things, we took biopsies and everything.
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But what we then discovered was that they did 11 minutes of cold water swimming per week
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in total, but divided on two to three days, and per day they went into the water three times.
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So if you divide that out in just minutes, that would be about one to two minutes each dip, which is not that long.
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It s not long.
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It s not long.
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I mean, everybody who is healthy and don t have heart diseases or unregulated high blood pressure, I mean, they can build this up slowly over time.
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And it s feasible, I think, even for me.
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I didn t want to become a winter swimmer because I was afraid of the cold myself.
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So I was thinking, this is really good because it s actually feasible.
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And we did actually see that there was a difference between these two groups.
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So 11 minutes per week for the cold.
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So 11 minutes per week for the cold, you had one group doing that.
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And what was the other group?
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They were just not in the ice at all.
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And what were the benefits?
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How long did it take for them to get benefits and what were those benefits?
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So the control group were not allowed to do any kind of winter swimming.
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No ice baths, no cold showers, none of that stuff.
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No cold showers or even go to the swim hole and no saunas and stuff like that.
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But it was no problem because they didn t do that anyways.
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Right, right, right.
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They couldn t do heat or cold.
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No.
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It had to be neutral water.
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Yes, exactly.
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So even going to the spa was like a thing.
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They were not allowed.
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That was an agreement.
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How long was this for, how many months or?
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So it s about, it was five, six months around that time.
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Yeah, okay.
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SPEAKER_01
Yeah, actually it was probably longer, maybe seven months when I think about it.
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Yeah, so it was a winter swimming season.
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SPEAKER_01
Okay, I see what you re saying.
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So about six months, you got a control group, they weren t allowed to do hot or cold therapy, and then you had another
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control group that did roughly around 11 minutes a week of ice therapy, multiple times a week, sometimes a minute, sometimes two minutes at a time.
1
SPEAKER_00
And so after six months of these two different groups, what did you notice as the results?
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So we noticed that after these six months, this must have been their third winter swimming season.
1
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So this is built upon multiple seasons, of course, but I think it would have been the same for the second season.
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It goes pretty fast.
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And I can tell you why in a minute.
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So we saw that they had more activation of the brown fat.
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So we measured that with both
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PET-CT scannings, but we measured specifically also how much heat they increase from the brown fat because that s the end product from brown fat.
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The brown fat is actually our inner radiator, you can say.
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It s this little furnace that increases our heat in the body so we don t freeze to death.
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And it helps you burn the white fat, the visceral fat.
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SPEAKER_01
Yeah, so how it works, I m just going to tell you that.
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SPEAKER_01
So the brown fat, when it s activated with cold,
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As soon as you get cold on the skin, you have to regulate your temperature in your body, right?
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So you don t get too cold.
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So in order for us to keep the neutral 37 degrees body temperature, you need to regulate that.
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So there will be a signal to the brain.
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where we have this temperature-regulating center saying, well, it s getting a little bit too cold here, so we will increase noradrenaline.
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And noradrenaline is a neurotransmitter, but also a hormone, that will activate on the surface of the brown fat cells.
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SPEAKER_01
And that s going to burn some calories because it takes fuel to activate those brown fat cells.
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It takes glucose in and fat into the cells, where these small mitochondria will then use that as fuel to generate heat.
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SPEAKER_00
Interesting.
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SPEAKER_01
So we get warmer, actually.
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So that s when we get cold air, cold water.
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SPEAKER_00
And then there s an adrenaline switch in our brain that signals to our cells.
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In the brown fat.
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SPEAKER_00
In the brown fat, get hotter.
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SPEAKER_01
Get warmer.
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Get warmer because you re going to die if you keep freezing.
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SPEAKER_00
Essentially, you re going to die.
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SPEAKER_00
So get warmer and activate yourself to be a heater in the brown fat, which will then
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SPEAKER_00
keep your body warm, but use energy from the stored visceral white fat to generate heat.
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SPEAKER_01
As fuel.
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SPEAKER_01
As fuel.
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SPEAKER_00
So we want more of that to happen, it sounds like, to burn that fat, essentially, right?
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SPEAKER_00
Yes.
2
SPEAKER_00
Okay.
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SPEAKER_00
So continue that, I just wanted to get clear on that.
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SPEAKER_01
Yes, by the way, it was very clear.
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SPEAKER_01
That s good.
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SPEAKER_01
So the brown fat activated their thermogenesis, so increased heat.
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SPEAKER_01
So their ability to increase heat was higher in the winter swimmers.
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SPEAKER_01
They were just warmer in general.
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SPEAKER_01
So on the surface of their skin, they were just warmer.
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SPEAKER_01
So that means they dump a lot of heat.
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SPEAKER_01
So they have a high heat loss rate, you can say.
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SPEAKER_01
Then you could ask, okay, if they are hotter, they re warmer, and they lose a lot of heat, they have to generate heat in order for them not to get cold, too cold.
2
SPEAKER_01
So we need our vital organs to stay the same temperature, right?
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SPEAKER_01
So in order for you to keep that temperature, core temperature up,
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SPEAKER_01
and you re dumping a lot of heat, then you will have to activate more of your metabolism, just in general.
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SPEAKER_01
But what we then observed was that we also had them sleep at the laboratory afterwards, and where we could see that even just at neutral temperatures, sitting in a bed, not doing physical activity or anything, just
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SPEAKER_01
being there and not increasing their metabolism in other ways, they had just this basic higher increase of heat coming from the brown fat, which could indicate that they also just basically had more activation of the brown fat.
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SPEAKER_01
We would have to study that more to be more clear on what exactly is going on here.
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SPEAKER_01
But I think it s very interesting that we saw that basically they had more activation of the brown fat when they were cold, but also when they were not cold.
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SPEAKER_00
So all the time, it was activating, which means that they were generating more energy, therefore burning more fat.
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SPEAKER_01
Burning more fat, yeah.
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SPEAKER_00
Wow.
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SPEAKER_00
Inconsistently.
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SPEAKER_00
So it means they have a more optimal metabolism, it sounds like, right?
2
SPEAKER_00
That s interesting.
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SPEAKER_00
So even when they weren t in the cold, they were just hotter in general.
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SPEAKER_01
They were hotter in general, and that s also because they, when you do cold exposure, but also because they do the sauna, they have a higher blood flow to the skin, and because of that vessel constriction and vessel dilation, they increase the blood flow to the skin, meaning that they have a higher heat loss rate.
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SPEAKER_01
And for that also, so it s both the sauna, but also the cold that would generate that blood flow to the skin and make your blood vessels contract and dilate better.
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SPEAKER_01
Because we have this increase in dilation and contracting of the blood vessels, then we can dump more heat, but we can also contract the vessels better.
2
SPEAKER_01
Meaning, if you get adapted to the cold, which our winter swimmers were, they could also just shut out the cold even better.
2
SPEAKER_01
Meaning, that over time, they get adapted to the cold water, and then they can sit in the water for these one to two minutes.
2
SPEAKER_01
And in that way, building up that, you can say, almost blocking out the cold.
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SPEAKER_00
Almost not feel cold at all.
2
SPEAKER_01
Yeah, well, they do.
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SPEAKER_00
Or less cold.
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SPEAKER_01
Less cold, less fast cold, you can say, because if you re not adapted, you almost just take it in.
2
SPEAKER_00
You re like freezing, you re shaking the first time, yeah.
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SPEAKER_01
Yeah, and your vessels are contracting, of course, but not as efficiently as an adapted winter swimmer or cold-clutcher.
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SPEAKER_00
Interesting.
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SPEAKER_00
Right, right.
2
SPEAKER_00
Wow, this is fascinating.
2
SPEAKER_00
So, if someone...what happens to the body?
2
SPEAKER_00
and to the brain when someone jumps in an ice tub or cold freezing water for one to three minutes.
2
SPEAKER_00
What is happening physiologically to the brain and the body when they do that?
2
SPEAKER_01
Yes, there s so much going on.
2
SPEAKER_01
It s insane.
2
SPEAKER_01
Everything, all the cells in the body
2
SPEAKER_01
everything is activated, because this is a moment where the body thinks or acts as if you are going to die, because it s such a huge threat to the body.
2
SPEAKER_01
You could die within 20 minutes in cold water, 15 minutes, a half an hour, depending on the temperature and how, of course, you are in the water.
2
SPEAKER_01
If you accidentally fall in, then that s, of course, dangerous, but we are talking about deliberate cold exposure here.
2
SPEAKER_01
If you do this on deliberate purpose and you know how to get in and up, and you should always do that, you always have an escape plan, then you should think about this as a healthy way of shocking the body.
2
SPEAKER_01
So you shock the body, and that is activating all your cold receptors on the body when you submerge into the cold water.
2
SPEAKER_01
And that s going to send a signal to the brain, I talked to that just before, and that s going to increase dopamine in the brain and all the cytokines, that s noradrenaline, which is activating the brown fat immediately because now you are activating your sympathetic nervous system and that is your fight and flight response.
2
SPEAKER_01
So everything is activated in the body.
2
SPEAKER_01
Wow.
2
SPEAKER_01
You would imagine that because you are jumping into cold water, you will have a higher blood flow to the brain.
2
SPEAKER_01
A lot of people say that, I ve heard, but quite the opposite is actually happening.
2
SPEAKER_01
So when you go into cold water, you will have a decrease of blood flow to the brain.
2
SPEAKER_00
A restriction.
2
SPEAKER_00
Is that a good thing, or is that a bad thing?
2
SPEAKER_01
But that s a risk, I would say.
2
SPEAKER_01
It s a risk that you don t get as much oxygen to the brain as you did when you re normally just walking around, meaning that you will have to be mindful around how you go in, how are you holding on to something, are you new to this, and never do it alone.
2
SPEAKER_01
Because you could get lightheaded, you could even faint, some people do, and especially if you do some kind of
2
SPEAKER_01
breath hold before you go in or hyperventilation.
2
SPEAKER_01
I would just not recommend that.
2
SPEAKER_01
Always try to do slow nasal breathing in the water.
2
SPEAKER_01
If you are new to this, you probably can t.
2
SPEAKER_01
Try to slow down your sympathetic nervous system by activating your parasympathetic nervous system.
2
SPEAKER_01
But that is really hard in the beginning, but you can try.
2
SPEAKER_01
So, but one thing I would just say that people should avoid is doing hyperventilating breathwork before.
2
SPEAKER_01
and in the water, because that s definitely going to activate your sympathetic nervous system even more, decreasing the blood flow to the brain and oxygen to the brain and increase CO2, and you will have less oxygen delivered to all your cells in the body.
2
SPEAKER_01
And that s a risk, right?
2
SPEAKER_01
So what you want to do is slow nasal breathing, or you can even do in through the nose.
2
SPEAKER_01
and then out through the mouth.
2
SPEAKER_01
If you can do that and try to keep calm and thinking about that there s nothing wrong in just breathing through the mouth if you re panicking, that s of course one thing you have to do, but then go out and make it a good experience and then you can go in again.
2
SPEAKER_01
Sure.
2
SPEAKER_01
But what you do is activating the sympathetic nervous system.
2
SPEAKER_01
If you can breathe through the cold sharp response,
2
SPEAKER_01
then you are definitely good.
2
SPEAKER_01
You can rehearse that and then you will activate more the parasympathetic nervous system.
2
SPEAKER_01
So what is going on here?
2
SPEAKER_01
Well, the first thing you activate your fight and flight system, the sympathetic nervous system, all your
2
SPEAKER_01
stress hormones are going up, no adrenaline and dopamine.
2
SPEAKER_01
You have even oxytocin going up actually, which is also making you grateful and you have this love hormone in your brain.
2
SPEAKER_01
But you should just be mindful that the only thing that you can use to get control of your sympathetic nervous system is your breath.
3
SPEAKER_01
If you can do that and you can breathe through the cold shock response, you will get calmer afterwards.
3
SPEAKER_01
And if you put water to the face, also on your face, then you will also activate your vagus nerve, which will help you a bit.
3
SPEAKER_00
So don t just go below the neck, also put water in the face when you re doing it.
3
SPEAKER_01
Well, you could, yeah.
3
SPEAKER_00
It s hard, though.
3
SPEAKER_01
It s hard, though.
3
SPEAKER_01
Well, one thing I think that people should maybe try to avoid is the head dog, if anything.
3
SPEAKER_00
Really?
3
SPEAKER_00
Yeah.
3
SPEAKER_00
Avoid it.
3
SPEAKER_01
Yeah, I think so.
3
SPEAKER_01
Yeah.
3
SPEAKER_00
Even if you re more advanced or you ve been doing it for a while, you still think avoid it?
3
SPEAKER_01
Well, it s just because avoiding it will help you keep your heat up in the body.
3
SPEAKER_01
So it s to avoid hypothermia.
3
SPEAKER_01
And hypothermia is a risk.
3
SPEAKER_01
And it s a process.
3
SPEAKER_01
As soon as you go into the water, you are on the process of hypothermia.
3
SPEAKER_01
And you don t want your core temperature to go down to 35, but we do see research showing that if you submerge to the neck, then you have your fat, you have your tissue, bones, everything is protecting you from a very rapid heat loss of the core.
3
SPEAKER_01
But that rate will still be high because the water is cold, right?
3
SPEAKER_01
But if you then dunk the head, then you will increase that heat loss rate up to 36% extra.
3
SPEAKER_01
Wow.
3
SPEAKER_01
So you don t want to lose heat that fast because it could be dangerous, potentially, and also because you could faint when you don t get that oxygen to the brain.
3
SPEAKER_01
So I m just saying that the head dunk is not necessary.
3
SPEAKER_01
You will get all the benefits just by going into the water up to the neck and it s more safe and of course you should do that with other people around you to keep it safe.
3
SPEAKER_00
Is there a certain temperature we should be at when we get in the ice or cold therapy?
3
SPEAKER_01
So cold water is per definition 15 degrees Celsius and under.
3
SPEAKER_00
What is that Fahrenheit, Tina?
3
SPEAKER_00
I ll look it up later, but 50 degrees, 70, six or something.
3
SPEAKER_00
Okay.
3
SPEAKER_01
I don t, I don t know.
3
SPEAKER_00
Cause I usually, I usually go in around 44 degrees Fahrenheit.
3
SPEAKER_00
What is it?
3
SPEAKER_00
59 degrees Fahrenheit.
3
SPEAKER_00
Yeah.
3
SPEAKER_00
So under 60 Fahrenheit.
3
SPEAKER_00
Yeah.
3
SPEAKER_00
Yeah, because I usually go around 44 degrees Fahrenheit.
3
SPEAKER_00
I m not sure what that is.
3
SPEAKER_00
Probably under 10 degrees Celsius.
3
SPEAKER_01
But that s under 10 degrees, yeah.
3
SPEAKER_00
And it s cold.
3
SPEAKER_01
And it s cold.
3
SPEAKER_01
Well, the thing is that if we look at how the metabolism is activated, because really that shows that you have activated your sympathetic nervous system, and if you want to get the benefits
3
SPEAKER_01
you would just have to look at when is your sympathetic nervous system activated.
3
SPEAKER_01
And you can do that with higher degrees than that.
3
SPEAKER_01
So you don t have to go that cold all the time.
3
SPEAKER_01
You could also go a little bit warmer, then a little bit colder.
3
SPEAKER_01
just to keep increasing that exercise for your cells where you increase that hermetic stress and you increase the heat shock proteins in the cells which repairs the cells and the enzymes and make that cell stronger.
3
SPEAKER_01
It repairs it.
3
SPEAKER_01
It repairs it.
3
SPEAKER_01
And if you don t overdo it, so if you overdo it, sit in a cold tub for 10 minutes or something like that, I would suspect that that would be too much.
3
SPEAKER_01
for the body if you do that over a longer time.
3
SPEAKER_01
We do need research which shows that how is the higher threshold for this and both temperature-wise but also timing-wise.
3
SPEAKER_00
Sure.
3
SPEAKER_00
So I ve been doing cold therapy or ice baths for about 22 years.
3
SPEAKER_00
I started when I was 18.
3
SPEAKER_00
That s a lot.
3
SPEAKER_00
Right?
3
SPEAKER_00
No, it s been off and on for 22 years, but I started when I was 18, all through college.
3
SPEAKER_00
I did it probably three times a week.
3
SPEAKER_00
After football practice, I would do it almost daily.
3
SPEAKER_00
And it was probably in the high 50 degrees.
3
SPEAKER_00
It was probably like 58, 59, somewhere around there.
3
SPEAKER_00
It was 55 every now and then.
3
SPEAKER_00
And it was usually a waist below.
3
SPEAKER_00
It was a tub, like a cold plunge tub that we had for sports.
3
SPEAKER_00
It was kind of waist below.
3
SPEAKER_00
And I always felt the physical effects
3
SPEAKER_00
afterwards where I was like, I practiced and trained very hard, my legs were tired and they were sore.
3
SPEAKER_00
I d get in there for five minutes, waist below, and I d feel like recharged.
3
SPEAKER_00
I d feel like, you know, my muscles were lighter, they were recovered.
3
SPEAKER_00
How long did you sit?
3
SPEAKER_00
Maybe five or six minutes.
3
SPEAKER_01
Five, six minutes, yeah, okay.
3
SPEAKER_00
And it was always waist below, so it wasn t as cold as if it was up by the neck.
3
SPEAKER_00
So you could tolerate it more, and it was just the legs.
3
SPEAKER_00
And I always felt better, and I felt better the next day.
3
SPEAKER_00
After I would get some sleep after that and recovered, I felt like, man, I can hop around.
3
SPEAKER_00
I can use my legs better.
3
SPEAKER_00
They were more efficient.
3
SPEAKER_00
So I got the benefits from that over those years of college.
3
SPEAKER_00
Now over the last 10 years, I started to get more into it just from understanding, OK, how do I optimize my life?
3
SPEAKER_00
How do I burn more fat?
3
SPEAKER_00
By learning more about some of this,
3
SPEAKER_00
But when you did the controlled studies, the two different studies, those that did ice therapy and those that did not for those six months, did you see more fat loss in those that did the ice therapy in this study?
3
SPEAKER_00
Did you see that they got stronger muscles?
3
SPEAKER_00
Did their blood change?
3
SPEAKER_00
Did they feel younger?
3
SPEAKER_00
What were the other benefits?
3
SPEAKER_00
to the control group that jumped in the ice throughout that time?
3
SPEAKER_01
That s a really good question.
3
SPEAKER_00
Did it help them reverse their age, their biological clock?
3
SPEAKER_00
Did it do any of these other things?
3
SPEAKER_01
Yeah, well, you can say that if you have a lower blood pressure, I think it s really good.
3
SPEAKER_01
Blood pressure sounds a bit boring, but it s actually a super interesting outcome and a very stable outcome when you look at
3
SPEAKER_01
how well your metabolism is, how well your cardiovascular system is functioning.
3
SPEAKER_01
So if you can lower your blood pressure by some intervention, then it s an intervention that you should appreciate at least.
3
SPEAKER_01
Because we did see that the winter swimmers had a lower blood pressure and heart rate baseline level.
3
SPEAKER_01
So, that means that they probably have lower inflammation and also a better metabolism, which we also did see from measuring the brown fat.
3
SPEAKER_01
But we also saw that they had a better glucose metabolism, so meaning that they were
3
SPEAKER_01
When they drink this sugar drink, it s a glucose tolerance test, it s called.
3
SPEAKER_00
They processed it better, right?
3
SPEAKER_00
It was more efficient.
3
SPEAKER_01
It s more efficiently getting rid of the sugar from the bloodstream.
3
SPEAKER_00
It s not storing the fat.
3
SPEAKER_00
It s getting it out.
3
SPEAKER_01
Yes, exactly.
3
SPEAKER_01
So, we did that test, and we did see that they had a faster glucose metabolism.
3
SPEAKER_01
They also had lower insulin levels, so the insulin levels have to be as low as we can, because that means that our cells are very sensitive to sugar.
3
SPEAKER_01
And that s good, because then you don t have all that sugar floating around in your blood circulation.
3
SPEAKER_01
Sure.
3
SPEAKER_01
What else did we see?
3
SPEAKER_01
So they actually also built up, and this sounds a little bit counterintuitive, I would say maybe, that
3
SPEAKER_01
We took some biopsies from their white fat to see how does it look.
3
SPEAKER_01
And it seems like they have this higher lipolysis, but also lipogenesis.
3
SPEAKER_01
Sorry, they had higher lipogenesis.
3
SPEAKER_01
building up the white fat.
3
SPEAKER_01
So that could be because they increased their metabolism so much that the body is trying to keep the storage up.
3
SPEAKER_01
So the lipogenesis, meaning that the white fat cells try to restore the fat cells that they are losing all the time.
3
SPEAKER_00
Really?
3
SPEAKER_01
Yeah.
3
SPEAKER_01
And we did see the winter swimmers had a lower fat percentage.
3
SPEAKER_01
We, of course, because of the nature of this study, we could not tell whether it was because they did one half an hour, one hour of more exercise per week, or if it was because they did, but it s not that much of a difference, I would say.
3
SPEAKER_01
But they also did the winter swimming and also the sauna.
3
SPEAKER_00
The heat as well.
3
SPEAKER_01
Yeah, exactly.
3
SPEAKER_01
And that s going to top off your
3
SPEAKER_01
your exercise and metabolism even further.
3
SPEAKER_01
So it makes sense that they probably have a bit of a lower fat percentage.
3
SPEAKER_01
And at the same time, we did see in the white fat that they had higher lipogenesis.
3
SPEAKER_00
What is lipogenesis?
3
SPEAKER_01
Lipogenesis is...
3
SPEAKER_01
And a way to measure, so how fast or how much does the body wants to increase the fat in the white cells to say that it s plain.
3
SPEAKER_00
Interesting.
3
SPEAKER_00
So those bodies that were doing the cold and heat...
3
SPEAKER_00
their white fat cells were reproducing faster is what it sounds like.
3
SPEAKER_00
Because they were also burning so fast.
3
SPEAKER_00
So they re like, okay, we need to stick around here to protect you if there s a fast.
3
SPEAKER_00
And so they were building faster.
4
SPEAKER_01
cells just as fast as they were burning them?
4
SPEAKER_00
Maybe not.
4
SPEAKER_01
Okay.
4
SPEAKER_00
But it was stronger.
4
SPEAKER_00
But it was trying to.
4
SPEAKER_00
Right, right.
4
SPEAKER_01
But it was burning them so fast, more than it was keeping them.
4
SPEAKER_00
Yeah.
4
SPEAKER_00
Because we also need that depo to survive in times of fasting.
4
SPEAKER_00
And this body is just old, you know?
4
SPEAKER_00
It s an old DNA.
4
SPEAKER_00
where we were going hunting and we didn t always have that much food that we have today.
4
SPEAKER_00
So the body is still the same.
4
SPEAKER_00
We try to keep the storage and we were hunters and gatherers once, right?
4
SPEAKER_00
So it was like other periods of time where we didn t have anything.
4
SPEAKER_00
So we need that storage in order for us to have like a little bit of food when we don t have any food.
4
SPEAKER_00
So we still have that.
4
SPEAKER_00
So we still try to build that.
4
SPEAKER_00
And I mean,
4
SPEAKER_00
As long as, you can say, as long as you are aware of your hunger during cold and heat exposure, you will get more hungry probably, and you don t overeat, then you are prone to lose weight, I would say.
4
SPEAKER_00
But why don t we see winter swimmers losing a lot of weight?
4
SPEAKER_00
I don t think we see that in Denmark.
4
SPEAKER_00
I don t think that winter swimmers are particularly thinner or skinnier than others.
4
SPEAKER_00
No.
4
SPEAKER_01
know how much you re consuming and eating.
4
SPEAKER_01
You could swim in the ice tub five times a week but be eating 5,000 calories a day and you re going to be obese.
4
SPEAKER_01
You re going to gain more weight if you re consuming more than you need.
4
SPEAKER_01
Now, I m curious about mental health and ice therapy or ice and heat therapy.
4
SPEAKER_01
I don t know if you studied the
4
SPEAKER_01
gratitude levels, the level of, you know, harmony and peace that people were experiencing, or maybe you can t talk about the science of it, but did you notice any differences between the two control groups, those that were doing cold and heat therapy versus those that were living their lives and not doing that?
4
SPEAKER_01
Was there a level of happiness that was increased or gratitude or appreciation or a level of calm and peace from those that were doing cold and ice?
4
SPEAKER_01
Or did you, were you able to notice that at all?
4
SPEAKER_00
Oh, yeah.
4
SPEAKER_00
Absolutely.
4
SPEAKER_00
Yeah.
4
SPEAKER_01
What did you find in terms of mental health around that?
4
SPEAKER_00
So, this is just observations now.
4
SPEAKER_00
So, I did notice that our group of winter swimmers were definitely just also telling us that they are more
4
SPEAKER_00
happy now and they are more calm now than before.
4
SPEAKER_01
Really?
4
SPEAKER_00
What we did after this study that we published in Cell Reports Medicine was a randomized controlled trial.
4
SPEAKER_00
It s not published yet, but what we saw here was we did an intervention where we had all the subjects in the study wanting to winter swim.
4
SPEAKER_00
But half of them became the control group, and half of them became the intervention group.
4
SPEAKER_00
So, none of them had actually tried this before.
4
SPEAKER_00
And this is where we really did see the difference.
4
SPEAKER_00
So, I could not see that in the other study I just mentioned, because they were already winter swimmers when I met them.
4
SPEAKER_00
Sure.
4
SPEAKER_00
Yeah.
4
SPEAKER_01
This was a new group that never done it.
4
SPEAKER_00
This was just a new group.
4
SPEAKER_00
Yeah.
4
SPEAKER_01
And half of them got to do it, the other half didn t get to do it.
4
SPEAKER_00
Yeah, exactly.
4
SPEAKER_00
So, what we did see here was that as soon as they started winter swimming, they changed the mood when they came into the lab and also when we were meeting up with them out on the jetty.
4
SPEAKER_01
They were just happier human beings.
4
SPEAKER_00
Yeah, so I think the most, you can say, the best story of this was this guy who was
4
SPEAKER_00
He was kind of like a very firm one, and he was angry.
4
SPEAKER_00
I think he was a bit angry.
4
SPEAKER_00
When he met him, he was angry, but he knew what he wanted, and he had his company.
4
SPEAKER_00
He had a lot of employers, and he was busy, but he wanted to be in this study.
4
SPEAKER_00
And I was amazed.
4
SPEAKER_00
I was like, wow, you want to spend time in this when you re so busy?
4
SPEAKER_00
But of course, he was very good on pointing on time, and that s a good subject.
4
SPEAKER_00
So I wanted him in the study.
4
SPEAKER_00
And also just to observe, how would that change his mood?
4
SPEAKER_00
He told me before we started the winter swimming part, he told me that he always yelled at people in his car.
4
SPEAKER_00
So I had this rage.
4
SPEAKER_01
Road rage.
4
SPEAKER_00
Road rage, yeah.
4
SPEAKER_00
And that s not fun, I mean.
4
SPEAKER_00
It s not fun for him to be... He was an angry person.
4
SPEAKER_00
Yeah.
4
SPEAKER_00
Irritable.
4
SPEAKER_01
He was frustrated, irritated.
4
SPEAKER_00
Yeah, exactly.
4
SPEAKER_00
So he was irritated.
4
SPEAKER_00
But then he told me, after he started winter swimming, and we met in the lab again to lab test, I think it was one month or two months into his winter swimming, and he came into the lab flying, I would say, like, into... And he was like, I cannot describe how much this has changed for me, my mood.
4
SPEAKER_00
And then he told me a story about now when he went to swims before he goes to work, goes into his car, and he just, what is this called?
4
SPEAKER_01
Like, you just... He just goes with the flow, he s relaxed.
4
SPEAKER_00
Yeah, he goes with the flow and just says to the other car, come in in front of me.
4
SPEAKER_00
Yeah, come me on, it s all good.
4
SPEAKER_00
Yeah, so more easygoing, more balanced, maybe.
4
SPEAKER_00
And then he told me that in the meetings in the morning, he had his employees
4
SPEAKER_00
always at this first meeting, but one of them came to him and said, we ve been talking and something has changed with you.
4
SPEAKER_00
And we cannot tell what is going on, but something has changed.
4
SPEAKER_01
Did you fall in love somewhere?
4
SPEAKER_00
Exactly, what has changed?
4
SPEAKER_00
And he has not told them that he started this study.
4
SPEAKER_00
Really?
4
SPEAKER_00
So he told me this story and he was like,
4
SPEAKER_00
I didn t know that I was projecting this kind of like more easygoing or balanced mood.
4
SPEAKER_00
He didn t know, but he was definitely more relaxed when he came into the meetings.
4
SPEAKER_00
Wow.
4
SPEAKER_00
So I remember this, particularly this subject made an impression on me.
4
SPEAKER_01
Interesting.
4
SPEAKER_01
Wow.
4
SPEAKER_01
That s powerful.
4
SPEAKER_01
Now, is there a benefit over being submerged in cold water versus a cold shower?
4
SPEAKER_01
Is there a difference in the impact and the positive effects of that?
4
SPEAKER_00
That s a really good question and many people ask me that because it s one thing is that
4
SPEAKER_00
Cold showers are available for most people, right?
4
SPEAKER_00
So it s a good place to start if you don t have access to the ocean and you need to buy a tub and that s expensive maybe.
4
SPEAKER_00
So start off with the cold shower.
4
SPEAKER_00
It s a great thing because you activate your sympathetic nervous system.
4
SPEAKER_00
You activate your brown fat.
4
SPEAKER_01
You are doing that?
4
SPEAKER_00
Yeah.
4
SPEAKER_01
Okay.
4
SPEAKER_00
Definitely.
4
SPEAKER_00
You could do that just by going outside in a t-shirt.
4
SPEAKER_00
Interesting.
4
SPEAKER_00
Yeah.
4
SPEAKER_00
As soon as you get, you change the temperature on your body, you will activate your co-receptors and that s going to increase and turn off and balance out your temperature by activating the brown fat and eventually also the muscles if you need to increase temperature further, right?
4
SPEAKER_00
So the cold showers will be a great way to start.
4
SPEAKER_00
But it will probably not activate your parasympathetic nervous system.
4
SPEAKER_00
On the contrary, probably, because it s just making you very cold and you don t get the activation from your diving response, which you do when you submerge into the top.
4
SPEAKER_00
You could help it with splashing water to the face.
4
SPEAKER_00
by activating the vagus nerve, but eventually it would be two different ways of activating both your neurotransmitters and also your nervous system and your metabolism.
4
SPEAKER_00
You don t need to do cold showers for more than 30 seconds.
4
SPEAKER_01
Really?
4
SPEAKER_00
No.
4
SPEAKER_00
You don t have to do that long.
4
SPEAKER_01
Am I right?
4
SPEAKER_00
Yeah.
4
SPEAKER_01
But what about the
4
SPEAKER_01
the cold tubs or the cold rivers or the cold lakes or whatever.
4
SPEAKER_01
Is it better to be submerged in cold water or is a cold shower equally as good in your mind?
4
SPEAKER_00
I think submerging the body has more benefits than just the cold showers.
4
SPEAKER_00
And this has much to do with the physiology also, because when you re submerged into cold water, you will have the, what do you say, the exercise of the blood vessels, so you will have the constriction.
4
SPEAKER_00
And when you then go up, you will have the dilation afterwards, if you then
4
SPEAKER_00
only do the cold showers, you will only have activation of the sympathetic nervous system mainly, you will have that mainly.
4
SPEAKER_00
If you activate the sympathetic nervous system in the cold water, if you submerge, you could, if you can get over the cold shock, you will have the activation of the parasympathetic nervous system.
4
SPEAKER_00
So, if you don t have any heart problems, that will mean you will increase your fight or flight response, but then also you will feel the rest afterwards in the parasympathetic activation.
4
SPEAKER_00
But if you do have heart problems and you do have unregulated high blood pressure,
4
SPEAKER_00
it s not recommended that you submerge into a cold bath.
4
SPEAKER_00
I wouldn t recommend that.
4
SPEAKER_00
Because there is a conflict when you activate the sympathetic nervous system and also the parasympathetic nervous system at the same time.
4
SPEAKER_00
So the heart is increasing, right?
4
SPEAKER_00
So sympathetic nervous system
5
SPEAKER_01
makes the heart rate go up and the parasympathetic wants it to go down.
5
SPEAKER_01
At the same time, it s a bit of conflict for the heart.
5
SPEAKER_01
So that means that you will experience arrhythmias to the heart.
5
SPEAKER_01
So for people who are uncertain about their heart health or
5
SPEAKER_01
maybe don t know their blood pressure, I would definitely recommend that you just get your blood pressure measured.
5
SPEAKER_01
It s non-invasive.
5
SPEAKER_01
It s something you can even buy these things and do it.
5
SPEAKER_00
Do it yourself.
5
SPEAKER_01
Yeah.
5
SPEAKER_01
I mean, and you can also just go to your doctor.
5
SPEAKER_01
If you re uncertain about, is this for me, because you have something, then ask your doctor.
5
SPEAKER_00
What I m hearing you say is
5
SPEAKER_00
When someone is getting in the ice or the cold therapy consistently, weekly, over many months, something changes in their brain, and it affects their mood.
5
SPEAKER_00
And their overall brain changes, their chemistry in their body changes, and things start to shift.
5
SPEAKER_00
What would you say that change is in the brain and the body with consistent cold therapy?
5
SPEAKER_01
So I think, yes, we can talk about neurotransmitters because I think that something changes and that s the chemistry, the brain chemistry, right?
5
SPEAKER_01
So if you submerge into cold water, you have an increase in dopamine.
5
SPEAKER_01
It could be up to five times higher.
5
SPEAKER_01
or two and a half times higher, up to five.
5
SPEAKER_01
But you also have the increase in noradrenaline.
5
SPEAKER_01
And noradrenaline is what I talked about before.
5
SPEAKER_01
It s also activating the brown fat, but it gives you all that energy.
5
SPEAKER_01
And the dopamine gives you that drive and that motivation to do this again, even.
5
SPEAKER_01
So repeating something that you felt good about.
5
SPEAKER_01
And that s why we say in Denmark that winter swimming is addictive, because
5
SPEAKER_01
Eventually, when you have done this a couple of times, the brain will connect this to a very good experience, and you have this increase in oxytocin, which is a stress hormone, right?
5
SPEAKER_01
So you will have this increase in oxytocin, makes you feel this love towards yourself, the nature, each other, and that s going to make you more grateful.
5
SPEAKER_01
Imagine now that you have increased all these neurotransmitters that makes you feel on different levels more, feel better, right?
5
SPEAKER_01
That was just the stress hormones.
5
SPEAKER_01
So we also have serotonin, which is activating when you activate the parasympathetic part of your nervous system.
5
SPEAKER_01
So if you have all these, you can imagine how that changes your baseline way of thinking about yourself, your problems, the world when you go out.
5
SPEAKER_01
The way that you think about that before you went in has to change when you go up, because you have changed your chemistry in the brain.
5
SPEAKER_01
So you view the world in another way.
5
SPEAKER_01
You have to, because you just changed all that chemistry.
5
SPEAKER_00
This is fascinating, yeah.
5
SPEAKER_00
So all these chemicals are turned on when you submerge yourself for a minute, a couple minutes in the cold therapy, in cold water,
5
SPEAKER_00
And if you do that consistently, you re just automatically going to be a happier, more positive person.
5
SPEAKER_00
Your body forces you to love yourself and love others more is what I m hearing you say.
5
SPEAKER_00
Yeah, it sounds a little bit magical, but it s like... Right, but it s forcing self-love and love for others.
5
SPEAKER_01
Yeah.
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SPEAKER_01
It could be that, I mean, even though it sounds a little bit magical when we talk about it like this, but this is just chemistry.
5
SPEAKER_01
It s a science.
5
SPEAKER_01
It s just science.
5
SPEAKER_01
This is what happens.
5
SPEAKER_01
So when this increases in the brain, it has to change the baseline.
5
SPEAKER_01
And imagine when you do this multiple times per week.
5
SPEAKER_01
This would change the way that you see yourself, the gratitude to the world, yourself, others, your family, and how you project that, your way of seeing things.
5
SPEAKER_01
You project some energy, right?
5
SPEAKER_01
And that energy will be received by others.
5
SPEAKER_01
they will cast that back at you.
5
SPEAKER_01
And in that way, you will be able to change the way you work around in your world and with others.
5
SPEAKER_01
So it could really change a lot if you could just change the way you see the world, see yourself and your problems.
5
SPEAKER_00
Do you feel like cold therapy allows you to heal your body, but also allows you to heal your mind?
5
SPEAKER_01
Yeah, definitely.
5
SPEAKER_01
The way it s healing the mind is not part of my own research, but this is what I talked about in the beginning.
5
SPEAKER_01
The connection between these two, the body and the brain, it s not divided.
5
SPEAKER_01
I figured out that if I was studying this metabolism, I needed to understand the rest
5
SPEAKER_01
And I needed to understand how the brain is connected also to the brown fat, because it is.
5
SPEAKER_01
It s activated by your central nervous system.
5
SPEAKER_01
So it s actually, you can say, something in between, right?
5
SPEAKER_01
So even though I studied metabolism, I also studied the brain, because I had to understand how is the body affected in this cold water.
5
SPEAKER_01
And the brain is affected, and how you feel afterwards will be affected because of the chemistry that happens.
5
SPEAKER_01
Yeah, just the body thinking, you re about to die.
5
SPEAKER_00
This is amazing.
5
SPEAKER_00
So you re forcing gratitude in the body chemically.
5
SPEAKER_00
You can t even control it.
5
SPEAKER_00
You re just going to feel better.
5
SPEAKER_00
You re going to have more love, more patience, more gratitude, the more consistent you do this.
5
SPEAKER_00
I love this.
5
SPEAKER_00
And I ve definitely felt those effects myself.
5
SPEAKER_00
I m curious about heat therapy.
5
SPEAKER_00
And we talked a little bit about ice therapy.
5
SPEAKER_00
But I m curious about heat therapy.
5
SPEAKER_00
I ve got a sauna.
5
SPEAKER_00
I finally got my first home this year.
5
SPEAKER_00
Oh, you do?
5
SPEAKER_00
And so I never, you know, I had to go to the gym to use the sauna.
5
SPEAKER_01
Yeah.
5
SPEAKER_00
So now I have a space that I have my own.
5
SPEAKER_00
And I have a Swedish-style sauna, not an infrared sauna.
5
SPEAKER_00
So first I want to ask, is there a difference between types of saunas?
5
SPEAKER_00
And then what are the main benefits that you ve seen from studies on heat therapy as well?
5
SPEAKER_01
Great questions, because the way we receive the heat is going to determine what outcomes there will be.
5
SPEAKER_01
If you do the traditional Finnish sauna, then there will be some other outcomes than compared to what we know of today from the infrared saunas.
5
SPEAKER_01
Infrared saunas should also be divided into
5
SPEAKER_01
if it s near-infrared, middle, or far-infrared saunas.
5
SPEAKER_01
So, you can say that the near-infrared saunas, they penetrate the heat, the body, the skin, deeper, but it s not getting your skin hot.
5
SPEAKER_01
So that means that you won t feel the heat, but it is working deeper in your tissue, right?
5
SPEAKER_01
So you have the middle, that s something in between, but the far infrared, that makes your skin heat up.
5
SPEAKER_01
It s only around 40 degrees Celsius.
5
SPEAKER_01
I don t know in Fahrenheit.
5
SPEAKER_00
Sure.
5
SPEAKER_00
No worries.
5
SPEAKER_01
Someone will figure it out.
5
SPEAKER_01
So it will make your skin feel warm, but not too warm.
5
SPEAKER_01
So it s a mild kind of a sauna.
5
SPEAKER_01
But what the good thing is about that is it is going to affect your blood vessels, so meaning it will dilate your blood vessels and you will have that better blood flow to the skin.
5
SPEAKER_01
And there s research showing that it increases the collagen and elastin.
5
SPEAKER_00
Yep, the elasticity in the skin, the collagen.
5
SPEAKER_01
Collagen, exactly.
5
SPEAKER_01
And it will make the skin appear younger.
5
SPEAKER_01
So these studies have shown this, and also it works good on eczema.
5
SPEAKER_01
So there are studies on... Eczema.
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SPEAKER_01
Eczema.
5
SPEAKER_00
Eczema, yeah.
5
SPEAKER_01
It s just like soba.
5
SPEAKER_00
Yeah.
5
SPEAKER_01
I struggled too.
5
SPEAKER_00
Yeah, it s all good.
5
SPEAKER_01
So, these studies on young boys shows that they have reduced symptoms or less eczema.
5
SPEAKER_01
No, I didn t.
5
SPEAKER_00
That was great.
5
SPEAKER_01
Eczema, yeah, yeah.
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SPEAKER_01
And redness.
5
SPEAKER_01
So, that means that it actually is good for wound healing.
5
SPEAKER_01
So, there are studies showing that these infrared sonars are great, too.
5
SPEAKER_01
I would say that if you are not very keen on the very hot sauna, which is the Finnish style, then I think that infrared sauna is great, also because it s milder to your cardiovascular system.
5
SPEAKER_00
It s less intense for the heart rate.
5
SPEAKER_01
It s intense.
5
SPEAKER_01
Yes, exactly.
5
SPEAKER_01
So if you don t want that very intense heat and sitting there sweating and sitting in your own sweat even, then I think that infrared sauna is great.
5
SPEAKER_01
You just sit there a little bit longer, but you will also have some of the benefits on your cardiovascular system.
5
SPEAKER_01
You also have the benefits on your skin, and you also have the increase of
5
SPEAKER_01
and what I wanted to say, nitric oxide, that was one of them, so it makes your blood vessels more elastic because the endothelial cells will increase
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SPEAKER_01
So, you will have a better contraction and dilation of your blood cells, which will help your cardiovascular system as well.
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SPEAKER_01
So, you will have some of the benefits as well on the infrared.
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SPEAKER_00
And infrared stuff, okay.
6
SPEAKER_00
Yeah.
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SPEAKER_00
But what s the Finnish or Swedish style, I guess, saunas, what are the benefits of that?
6
SPEAKER_00
Yeah.
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SPEAKER_00
When you feel the steam, the heat, you know.
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SPEAKER_00
You feel it.
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SPEAKER_00
Yeah, I usually put mine up to like 200 degrees Fahrenheit.
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SPEAKER_00
Yeah?
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SPEAKER_00
198 to 200, which it gets hot right away.
6
SPEAKER_00
You feel, boom, it s like an oven, you know?
6
SPEAKER_01
Do you pour water over it?
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SPEAKER_00
And then I pour water on the rocks, and then it s like, oh, it feels like another 20 degrees every time.
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SPEAKER_00
And I try to go in there for about 20 to 30 minutes at a time.
6
SPEAKER_00
So what are the differences or the benefits of doing that style of sauna?
6
SPEAKER_01
Yeah, but it s a good rate.
6
SPEAKER_01
It s a good timing, I would say.
6
SPEAKER_01
There s more research on the Finnish style compared to the infrared, I would say.
6
SPEAKER_01
On the infrared, it s more on the skin thing and what I just talked about before, but on the Finnish style, which is
6
SPEAKER_01
which is hot rocks and pouring water over the stones and steaming and stuff like that.
6
SPEAKER_01
It s more hard on your cardiovascular system, but definitely there s more research on that showing some really good outcomes.
6
SPEAKER_01
And here I ll refer to some Finnish sonar studies where this cohort study where they have followed 2,000 to 3,000 sonar bathers in Finland, starting from 19...
6
SPEAKER_01
1982, I think it was.
6
SPEAKER_01
So they followed them for many years, and in 2015, they published this amazing study where they looked at all these people who have done saunas, how many times per week did they go into the saunas, and they divided them into groups of how much sauna, so how many times per week, and how many minutes per time.
6
SPEAKER_01
And what they saw was that
6
SPEAKER_01
And the control group did it one time per week.
6
SPEAKER_01
So I think that s amazing, because a control group could be something totally different.
6
SPEAKER_01
And you mean, I mean, we couldn t almost not compare, right.
6
SPEAKER_01
But in this study, I think it s great that they did some.
6
SPEAKER_01
So they were not completely other people s style, the same phenotype, as we say.
6
SPEAKER_01
So
6
SPEAKER_00
And they did this for a 20-year study or something, right?
6
SPEAKER_01
Yeah, that s 25 years.
6
SPEAKER_01
Wow.
6
SPEAKER_01
So, 28 now, I think it is.
6
SPEAKER_00
Wow.
6
SPEAKER_00
Okay.
6
SPEAKER_00
So, it s a long study.
6
SPEAKER_01
A long study.
6
SPEAKER_01
So, what they found in 2015 was that if you do SONAs two or three times per week, you will have a lower risk of cardiovascular diseases of 27%.
6
SPEAKER_00
Really?
6
SPEAKER_01
Yeah.
6
SPEAKER_01
And if you do it seven times per week, which is like one time every day, it s a lot.
6
SPEAKER_01
But if you do that, it s up to like 46, I think it was.
6
SPEAKER_01
So it s a lot.
6
SPEAKER_00
46% decrease.
6
SPEAKER_01
Decrease of cardiovascular diseases.
6
SPEAKER_00
Wow, really?
6
SPEAKER_01
Compared to those who were doing it one time per week.
6
SPEAKER_01
Really?
6
SPEAKER_01
Yeah, but you also have to keep it within a certain time window.
6
SPEAKER_01
What s the time window?
6
SPEAKER_01
Yeah, I looked at that because it s like, is there like a higher threshold for when it s not good for you anymore?
6
SPEAKER_01
And it seems like at 30 minutes, if you stay in there for one session, 30 minutes, it plateaus out with the benefits.
6
SPEAKER_01
meaning that we did see an increase again in cardiovascular diseases, so it means- After that time.
6
SPEAKER_01
Yeah, so hermetic stress, back to that.
6
SPEAKER_01
So if you overdo the healthy kind of stress, it becomes bad stress.
6
SPEAKER_00
Interesting.
6
SPEAKER_01
Because you overdo it, and then the cells become exhausted, and they age faster.
6
SPEAKER_01
So you want to give them that burst of the healthy kind of stress, shock them a bit with the cold or with the heat.
6
SPEAKER_01
But don t overdo it because then it becomes more of the chronic one that we know about, right?
6
SPEAKER_00
Chronic stress, yeah.
6
SPEAKER_00
So no more than 30 minutes at a time.
6
SPEAKER_01
No more than 30.
6
SPEAKER_00
What s the temperature range?
6
SPEAKER_00
And can you do 30 minutes back to back in the same day?
6
SPEAKER_00
Like if you go hot, cold, hot, you know, what does that look like?
6
SPEAKER_01
Yeah, so I think the lowest time there was like 10 minutes, which is a good timing because if we look, compare with my studies, we saw that if you do 57 minutes per week, so now I just jumped from the Finnish sort of studies to my study.
6
SPEAKER_00
57 minutes total in the heat.
6
SPEAKER_00
Total per week.
6
SPEAKER_01
Yeah, per week divided on two to three days where you alternate between the cold plungers and the sauna.
6
SPEAKER_01
And if you divide those 57 minutes out on these two to three days and only two saunas per day, then that divides up to 10 to 14 minutes each session, which if you then look at the
6
SPEAKER_01
sauna cohort study, the window, therefore, where we see the most benefits is actually around 10 to 20 minutes.
6
SPEAKER_01
So it s like if you can keep it, it seems that if you can keep it within this time window, you should be doing healthy kind of stress to your body.
6
SPEAKER_01
But overdoing it is not good if you stay longer than that.
6
SPEAKER_00
How much total time in one day should someone do in the heat?
6
SPEAKER_00
If you wanted to do multiple rounds, what s the maximum?
6
SPEAKER_00
If you got out after 20, 30 minutes, could you go back in later or is it too much, you think?
6
SPEAKER_01
It depends on how many times you want to go.
6
SPEAKER_01
So 37 minutes per week, you can divide that out.
6
SPEAKER_01
57 minutes, right?
6
SPEAKER_00
57 minutes.
6
SPEAKER_01
Yeah.
6
SPEAKER_01
So if you divide that out, you can do it as it fits you, of course, but maybe not go over the 30 minutes.
6
SPEAKER_00
I see what you re saying.
6
SPEAKER_01
Yeah, so you can play with this a little bit if you look at this study and you compare this, but doing 10 to 15 minutes should be feasible and should be enough per session.
6
SPEAKER_01
So if you do that, you can do that two times in one day and that adds up to 30 minutes or something.
6
SPEAKER_00
Now, what s the benefit of doing hot therapy and cold therapy at the same time?
6
SPEAKER_00
I mean, in the same day, alternating.
6
SPEAKER_01
Yeah.
6
SPEAKER_01
The benefits of that.
6
SPEAKER_00
Yeah.
6
SPEAKER_00
Are there benefits?
6
SPEAKER_00
Is that not a good thing to do?
6
SPEAKER_00
Is it better to do cold and hot at the same day, alternating?
6
SPEAKER_01
Yeah, so the alternating thing is what I studied in my study.
6
SPEAKER_01
So that s actually based on plunging, going into the cold water, then you go into the sauna, cold water, sauna, and cold water, and then you end on the cold water.
6
SPEAKER_01
That s what I recommend.
6
SPEAKER_00
Should we always end on the cold?
6
SPEAKER_01
Yeah, I think so.
6
SPEAKER_00
Why is that?
6
SPEAKER_00
What are the benefits of ending in the cold?
6
SPEAKER_01
Well, if you end on the cold, then you activate your metabolism once again, right?
6
SPEAKER_00
Oh man, it s always more painful.
6
SPEAKER_00
You just want to be warm and just be like, I m done.
6
SPEAKER_01
Yeah, I understand.
6
SPEAKER_01
And I must say that the only reason why I did this myself and practiced this is because I didn t have access to a sonar.
6
SPEAKER_01
So I went to the open sea in rain and snow and went for a winter swim.
6
SPEAKER_01
and in the beginning I didn t have a sonar so I couldn t really try this out myself but what I realized was that I had to go up and walk home and that was cold but eventually when I tried this a few times I started to realize that I warmed up quick quicker
6
SPEAKER_01
but also that I felt like I had done a workout.
6
SPEAKER_01
And then I started to figure out, well, this must be my metabolism still going on.
6
SPEAKER_01
And it seems that burning, just burning, and it lasts for these 48 hours afterwards.
6
SPEAKER_01
So you have this afterburn, you can almost say.
6
SPEAKER_01
is after exercise.
6
SPEAKER_01
So if you end on the cold, you force your body to heat up naturally.
6
SPEAKER_01
And if it heats up naturally, you activate the brown fat for hours afterwards, because the body is trying to crank up the temperature again.
6
SPEAKER_01
But it takes energy to do that.
6
SPEAKER_01
And doing so, it takes glucose and fat from your bloodstream.
6
SPEAKER_01
It has to.
6
SPEAKER_01
And the muscles are even helping to do that.
6
SPEAKER_01
So if you shiver a little bit, that s OK.
6
SPEAKER_01
And it s good, because you burn off calories.
6
SPEAKER_00
So if someone watching or listening said, you know what, I want to be the best student I can be.
6
SPEAKER_00
I want to be, you know, Susanna, tell me exactly what I should be doing for the next six months of my life.
6
SPEAKER_00
If I can fully optimize heat and cold therapy, if I ve got access to this,
6
SPEAKER_00
You know, I can find the gym that s got the plunge and the sauna.
6
SPEAKER_00
I ve got one.
6
SPEAKER_00
What is the perfect protocol for heat and cold therapy to optimize my metabolism, to burn fat, to reduce my risk of disease, to live longer, to feel better?
6
SPEAKER_00
What is that perfect protocol?
6
SPEAKER_00
How many times a day or week should I be doing all of this?
6
SPEAKER_00
What should I start with?
6
SPEAKER_00
How long and how should I finish?
6
SPEAKER_01
Yeah, it s a really good question, and I would love to say this is the perfect protocol, but I don t think we can actually say that there is one.
6
SPEAKER_01
Maybe not at the moment, but we can say that we have some guidelines here, and I think it should be individualized.
6
SPEAKER_01
Depending on who you are, how is your nervous system, do you have anxiety, do you have any other
7
SPEAKER_01
the diseases that affects you?
7
SPEAKER_01
Do you have depression?
7
SPEAKER_01
Do you have... There are so many things that I think also determines should you do this much or this... How should you even start this?
7
SPEAKER_01
But I think a guideline could be 11 minutes of cold per week and 57 minutes of
7
SPEAKER_01
heat per week divided on two to three days, it could be a protocol that you could go for, aim for, and ending on the cold is maybe also advanced, so maybe wait with that or start with it if you feel that you can.
7
SPEAKER_01
So it really depends on who you are, I would say, but it s a guide.
7
SPEAKER_01
You could go for that.
7
SPEAKER_01
Sure, sure.
7
SPEAKER_00
And if there was someone that was like, you know what, they re already in great shape, they want to push the boundaries, per se, without going over the boundaries,
7
SPEAKER_00
What would you prescribe to them as something to try?
7
SPEAKER_00
Obviously, it s all individual and they need to test it, but can they go over 11 minutes of cold therapy a week and over the 57 minutes?
7
SPEAKER_00
Or would you say try not to go over that, even if you have perfect health, you know, great biomarkers and all that stuff?
7
SPEAKER_01
Yeah, I love that you asked me this question because it s also about how can you both, how can you optimize your health, but also is there any extra benefits of doing so?
7
SPEAKER_01
But do we even know that?
7
SPEAKER_01
Maybe we don t.
7
SPEAKER_01
We don t know if above 11 minutes is beneficial for you.
7
SPEAKER_01
Maybe it s actually where we see the benefits.
7
SPEAKER_01
Talking about the hormetic stress before, so we have like this window.
7
SPEAKER_01
We do see that for heat.
7
SPEAKER_01
So it s very possible we would also see that for cold and the alternation between the cold and the heat.
7
SPEAKER_01
So if we want that perfect window, we would need more research, I would say.
7
SPEAKER_01
But we could aim for the 11 minutes per week.
7
SPEAKER_01
If you do 12, you will be fine.
7
SPEAKER_01
I m pretty sure it s not like that.
7
SPEAKER_01
It s just a magic number 11.
7
SPEAKER_01
It s just in the paper.
7
SPEAKER_01
But you could go for around that number.
7
SPEAKER_01
But I would say
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There is no need to do more because if you also want it to be healthy for you, you don t want to risk anything, then why do more?
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You don t need more.
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You don t need it.
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It s like not necessary to take the risk.
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So if you do this, you know, 11 minutes, 57 minutes, your metabolism is going to be optimizing itself.
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You re going to be burning these excess calories that you don t need, and it s going to, you know, have the afterburn effect as well when you do this.
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And if you compound it week after week, I m assuming your body just becomes more efficient.
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Exactly.
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In your metabolism and your nervous system will also open that window for both pain and for stress.
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So you will feel pain and stress as hard as you did before because you increase that pain threshold.
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So by doing so, you work on so many different levels of your nervous system.
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So your tolerance is just increasing, but that doesn t mean that you should push yourself too much.
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I see what you re saying.
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So there s some competition going into this as well because everybody, we are competitive human beings.
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Let s push it, let s go farther.
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Yeah, exactly.
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But be mindful around doing so will push maybe your nervous system out where it shouldn t be and also maybe increasing risk of things that we have to learn about.
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So it s like competition should not be part of this.
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Yeah, I like this.
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This is something you mentioned here that I think is really important because
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I think a lot of society in general has become too comfortable and doesn t focus on intentional levels of stress to create more emotional agility, right?
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There s a lot of emotional
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weakness, I think, that certain people have who haven t conditioned themselves to tolerate pain.
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And like you mentioned here, when we deliberately stress the body and the mind and the brain with cold and heat therapy in a contained amount of time, we increase our pain threshold, which makes us less reactive in the world, more compassionate, more kind, more generous.
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And we aren t going to be in fight or flight consistently throughout the day.
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We re going to have more calm and peace when there s chaos around us.
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And it sounds like your test studies, the control group that implemented the cold and heat therapy over six months was, they were able to tolerate pain more.
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Is that correct?
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Yeah, and also increasing that pain threshold makes them more, you can say, oh, it makes them less prone to stress.
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So you will be less prone to mental stress and also feeling that physical stress, so any kind of pain, actually.
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Yes, because stress causes physical pain.
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You hold on to the stress in your body, your heart, your chest feels heavy.
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You get headaches, all these different things.
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And that s why it s important to deliberately inflict pain on your body.
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Yeah.
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And it creates this motivation of doing things that are actually hard because you have already done it and you have overcome it and you have now realized, oh, it s not as painful anymore.
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So you maybe run two kilometers, but then you find out, well, I m not that sore anymore.
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And then I can run three and four and five.
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And then suddenly maybe you re running 10 kilometers.
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I mean, you increase your pain threshold by opening that window for
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whatever stressor you are taking in.
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So now I m talking about some physical stress, but it could also be a mental stress.
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So we know from research that if you get adapted to physical stress, you open your window also for mental stress.
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Absolutely.
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Is there anything else around
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Is there a cold or heat therapy that we should know about around metabolism, hormone balance, optimizing our health?
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Is there anything else you think we need to talk about or cover?
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I think we covered a lot.
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Is there anything we re missing?
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Is there anything we re missing?
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I think we ve been around a lot of things.
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Even the breathing part.
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I think that breathwork is one of the things that actually reconnects the body and mind.
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And it s a great tool.
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This is the way I got into learning about breathwork and how breathing in a certain way or in a certain technique is connecting the body and mind.
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Because when I...
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started to research and writing my ethical protocol, I needed to figure out how do I teach people how to go into the cold water.
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And some tools needed to be found in my practical way of thinking about this research.
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So I was thinking, okay, what is it that I need to do?
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And I was starting winter swimming myself because I had to learn what is going on.
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And one thing I realized before I went into studying this is my breathing
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when I went into the water or even before, totally determined the outcome of this plunge.
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So if I didn t, if I wasn t mindful around it, then I would have not as good an experience as if I was mindful around it.
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So I started to practice a bit with how to breathe before and after and in the water and figured that if I do it slow and try to slow it down, I also do that when I exercise actually.
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So after like a sprint or something, then I try to do a slow inhale and then
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So try to slow down the heart rate, and then you actually catch your breath way quicker.
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And you also do that in the cold water.
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By doing slow breathing.
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Yeah, exactly.
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What is the optimal way to breathe to put your brain and your body in harmony and balance when you re feeling stressed and overwhelmed?
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The best way to breathe.
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Yes.
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Is there a breathing technique?
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Is there some type of...
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I think there are several, but I think slow nasal breathing and doing it just for a couple of minutes actually is enough if we should do something very short and practical.
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But slow nasal breathing.
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in and out of the nose.
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Yes, yes.
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And you can also do box breathing.
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I think that s very efficient one.
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I have used that a lot.
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So doing this kind of like practice this every day, box breathing is actually very good, I think.
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Can you explain box breathing?
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Inhale through the nose for four seconds and then exhale.
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And then you exhale a little bit longer.
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Then do maybe six seconds and then you hold your breath.
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you hope for, and then you can start over.
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So you can play around with that a little bit, but it s a really good thing if you can do the exhale a little bit longer than the inhale, because that slows down the heart rate.
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So if you are anxious about something, if you are going to do a talk or you are going to a meeting or something, and you are a little bit nervous, you can do this right before, just a couple of minutes, and your heart rate will go down.
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and you can think because then you have oxygen going to your brain and then you can answer, actually.
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If our heart rate is up and we are shallow breathing, what is happening to the brain?
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If you are shallow breathing through the mouth, for example, you are activating your sympathetic part of your nervous system.
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And you don t want to do that if you want to go in and do something where you need to use your brain.
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And going on a stage or going to a presentation or you want to go to a job interview, you want to be calm because that s going to increase the blood flow to the brain and that means also oxygen.
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And you need the oxygen to think.
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So doing shallow breathing is going to activate the sympathetic part of your nervous system.
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That decreases the blood flow to the brain.
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So you should try and calm down by doing the nasal breathing or box breathing before.
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Yeah.
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Yeah.
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So get more oxygen to the brain.
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Keeps you focused and keeps you more alert also, but it keeps you focused.
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And that s the main thing you want to be.
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This is inspiring.
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I love this stuff.
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I ve been, you know, studying and implementing a lot of these things myself over the years.
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And so it s helpful for me to understand more of what is.
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what is helping me, how I can improve it or adjust my strategies, and also just understanding how it impacts my body and my brain.
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So I m so grateful for all this information.
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Where can we follow and support you the most right now, Susannah?
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You re on Instagram, we re on Facebook and YouTube and all these places, but where can we support you the most today?
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Well, actually, I m just finishing up an education that I ve been working on for, I think it s more than a year now.
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And this is aimed for instructors and spars.
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So if people want to learn more on how all this works and how to implement this for themselves and to use for their customers or something like that, so I ve made this education to
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teach the physiology and the biochemistry, but in layman terms.
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Meaning, because I think that people need to learn more about this in order for them also to teach this.
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And I think there s a lot of teaching going on.
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So yeah, so I m making this education, it will be available by the end of the year.
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SPEAKER_00
Yeah.
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Where can we go for that or get on the wait list for that?
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That s on my website on soberginstitute.com.
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SPEAKER_00
Okay.
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SPEAKER_01
And there you can go and sign up to get a notification for the education.
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SPEAKER_00
Okay.
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SPEAKER_01
And I ll send that out.
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Soberginstitute.com, right?
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Soberginstitute.com.
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SPEAKER_00
Okay.
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So make sure to check that out.
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You post mostly on Instagram, right?
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Is that your main place?
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Yeah, but I m everywhere.
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You re everywhere.
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Yeah, exactly.
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We ll have this stuff linked up as well in the description, but soberginstitute.com is the best place to go.
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S-O-E-B-E-R-G, correct?
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Institute.com.
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This has been inspiring.
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I m excited for the work that you ve done and the research you ve done.
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It took six, seven years of research to be able to get this information for us, so thank you for
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dedicating your whole PhD to helping humanity improve through this information.
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I can only imagine how patient you must be to get
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You know, research and, you know, a scientific study complete in seven years of doing this and all the different people that you have to coordinate and all the different data points.
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That s a lot of life.
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It s a lot of time.
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I m waiting of like hoping you get some good Intel back.
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So I want to acknowledge you Susanna for
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making a decision and a commitment to doing that research for that long, for staying dedicated to this in the ups and downs, because I m assuming there s a lot of challenges in it.
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You ve got to get the funding.
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You ve got to deal with thousands of people you re doing the data with.
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But I acknowledge you for taking on this challenge and giving us these tools.
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Thank you so much.
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Because otherwise, a lot of people could be doing ice or heat and they could be harming themselves.
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They could be doing it incorrectly and hurting their bodies and their minds.
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So I really acknowledge you for doing that work.
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Seven years is a long time to dedicate your life to one thing.
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And I m grateful that you did this because so many people in the last five years have been getting more into ice and heat therapy.
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And now they have tools and science backing it even more now.
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I think they were feeling the benefits and seeing it, but now they know the benefits based on your research.
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I ve seen Huberman talk about you and your research.
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And so it s really cool to see the impact that you re starting to have in a big way.
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And I m excited to see more of it coming in the future.
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Thank you so much.
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You re welcome.
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You re welcome, Susana.
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This is a question I ask everyone at the end.
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It s a hypothetical question.
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It s called Three Truths.
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So imagine you get to live as long as you want to live in this world, but eventually it s your last day.
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You re as old as you want to be, but it s your last day on this earth.
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And you ve accomplished everything you want to accomplish.
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Whatever direction you go, family, career, life, all of it, it happens for you.
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But for whatever reason on this last day, we don t have access to any more of your content.
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So this conversation doesn t stay here in this world, it goes away.
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Your research goes away.
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All the conversations you ve had that are recorded, we don t have access to anymore.
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Hypothetical scenario.
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But on this last day, if you got to leave behind three lessons with the world, three things that you knew to be true, that you would wanna share with the world, what would be those three truths for you?
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Oh, my.
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That s a really good question.
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So I think that, oh, it s most life lessons, I would say, because it s not maybe that much about my science, because, well, my science,
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has showed me and what I want to give to the world is follow your passion.
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Because if you do what makes you happy, it s gonna work out somehow, in some way.
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And it can take seven years or more, I don t know.
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But if you follow your interest and your passion, something good will come out of it.
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You just stick with it.
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It doesn t have to be greener on the other side just because it goes faster or better or whatever for others.
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And then I would say also, if you want to be successful and you want to... Yeah, you want to be successful, I think one of the things is...
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Try not to look for validation too much.
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Try to validate with yourself.
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Is this what I want to do?
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Am I focused on something here?
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Is some kind of external things trying to lure me out of the way?
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Am I going off track here?
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Am I following my path that I think is interesting?
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I don t need to ask everybody for their validation to get what I
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what would be valuable to me in my life, right?
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So validation can be a little bit of a dangerous thing, I think.
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Validating with yourself is better.
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You cannot expect other people to completely understand you.
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That s one thing, right?
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If you expect that, then you have to wait for a very long time.
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And you won t do anything because you re scared that people would judge you or won t understand you.
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Yeah, I think that had a lot of people not understanding me.
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But I did understand myself what I wanted to do.
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And not only with my research, but maybe a lot of things.
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So it s like, but I ve been happy with my choices, and just following those paths.
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So stay with true to yourself.
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Okay, what s the third thing?
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The first thing, what would that be?
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I would say your family.
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Be with your family.
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Even though you think there are so many things you need to do, I think that family is just so important.
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My boys are growing up and they are 13.
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and 11 and 13 right now.
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So I m just thinking they re moving away very soon and I have them right now.
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So I also want to spend time with them.
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But luckily they love to do what I love to do.
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That s nice.
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So I just bring them.
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So finding things that you can connect with and do together is actually giving a lot of love and a lot of value in your life if you can find that.
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SPEAKER_00
That s beautiful.
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I appreciate that Susanne.
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Final question, what s your definition of greatness?
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My definition of greatness?
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Oh God, greatness is when you do something with passion, you love, and you also have an ability to do that every day and you can just follow that path.
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I mean, if it brings you joy or money or it brings you success in some way, good, but as long as you can just do it and you can strive with that and be happy with it, that s greatness.
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Hmm, Suzanne, thank you so much for being here.
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I hope you enjoyed today s episode and it inspired you on your journey towards greatness.
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Make sure to check out the show notes in the description for a full rundown of today s episode with all the important links and if you want weekly exclusive
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bonus episodes with me personally, as well as ad free listening, then make sure to subscribe to our greatness plus channel exclusively on Apple podcasts.
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Share this with a friend on social media and leave us a review on Apple podcasts as well.
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Let me know what you enjoyed about this episode in that review.
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I really love hearing feedback from you.
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And it helps us figure out how we can support and serve you moving forward.
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And I want to remind you if no one has told you lately that you are loved, you are worthy, and you matter.
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And now it s time to go out there and do something great.