In this episode of The Dr. Gabrielle Lyon Show, Dr. Gabrielle Lyon sits down with Dr. Susanna Søberg, a leading expert in cold exposure and metabolism. They dive deep into the science behind cold plunging, the benefits of brown adipose tissue (BAT), and how minimal doses of cold can dramatically improve metabolic health, mental resilience, and overall well-being.

Dr. Søberg shares her personal journey from working as a nurse to becoming a PhD researcher in metabolism, uncovering the surprising role that brown fat plays in regulating blood sugar, burning fat, and improving cardiovascular health. The conversation covers practical protocols for cold exposure, including how often and how long to cold plunge for maximum benefits.

Key topics include:

• How brown fat activation boosts metabolism and insulin sensitivity
• The minimum effective dose of cold exposure for optimal health
• Cold exposure’s surprising effects on mental health and mood
• Contrast therapy: Combining cold plunges with sauna for enhanced benefits
• Cold therapy's impact on women, including menopause symptom relief

Whether you're curious about starting cold plunges or are already a seasoned winter swimmer, this episode provides actionable insights grounded in science.

Who is Dr. Susanna Søberg?

Dr. Susanna Søberg is a PhD in metabolism and one of the world’s foremost researchers on cold exposure and brown adipose tissue (BAT). Her work focuses on how environmental stressors—like cold and heat—impact metabolism and overall health. Through her studies, Dr. Søberg developed the Søberg Principle, which outlines the minimum effective dose of cold exposure necessary to activate brown fat and improve health outcomes. She is recognized for making cutting-edge research accessible and practical for the general public.

This episode is brought to you by :

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Find Dr. Susanna Søberg at:

• The Søberg Institute - https://soeberginstitute.com/
• Instagram - https://www.instagram.com/susanna_soeberg/
• X - https://x.com/SusannaSberg1
• LinkedIn - https://www.linkedin.com/in/susanna-s%C3%B8berg-phd-9a924717/

Find me at:

- Instagram: @drgabriellelyon

-Tik Tok: @drgabriellelyon

-Facebook: facebook.com/doctorgabriellelyon

-YouTube: youtube.com/@DrGabrielleLyon

Apply to become a patient - https://drgabriellelyon.com/new-patient-inquiry/

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Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only

In this episode of The Dr. Gabrielle Lyon Show, I sit down with Dr. Faidon Magkos, a leading expert in obesity and metabolism at the University of Copenhagen, to tackle one of the most debated topics in nutrition science – the root causes of obesity. We dive into the contrasting theories of energy balance and the carbohydrate-insulin model, shedding light on what the latest research reveals – and what remains unknown. Dr. Magkos also discusses how environmental factors, genetics, and muscle health shape metabolic outcomes.

Together, we discuss:

• The real drivers behind obesity – is it overeating or hormonal imbalances?
• Key differences between energy balance and carbohydrate-insulin models
• Why obesity research still faces major limitations in human studies
• The role of muscle and lean mass in metabolic health
• Practical insights for diet design and weight loss strategies

If you’ve ever wondered about the science behind weight gain or how to create a sustainable, healthy diet, this episode breaks down the complexities with expert clarity.

Heads up! The audio quality in this episode isn’t perfect, but the insights are too valuable to miss. Thanks for sticking with us – you’ll want to hear this!

Who is Dr. Faidon Magkos?

Dr. Faidon Magkos is a Professor of Obesity and Metabolism at the University of Copenhagen, with over 200 published papers shaping the fields of nutrition, exercise, and obesity research. His work bridges cutting-edge science with practical insights into human metabolism and health.

This episode is brought to you by :

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Find Dr. Faidon Magkos at:

- University of Copenhagen: https://researchprofiles.ku.dk/en/persons/faidon-magkos

Find me at:

- Instagram: @drgabriellelyon

-Tik Tok: @drgabriellelyon

-Facebook: facebook.com/doctorgabriellelyon

-YouTube: youtube.com/@DrGabrielleLyon

Apply to become a patient - https://drgabriellelyon.com/new-patient-inquiry/

Join my weekly newsletter - https://institute-for-muscle-centric-medicine.ck.page/2ed23e2860

Get my book - https://drgabriellelyon.com/forever-strong/

Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

Dr. Kevin Maki, renowned scientist and co-founder of multiple biomedical research centers, joins us to demystify the world of nutrition science. With a career spanning decades in epidemiology and clinical trials, Dr. Maki dives into the evidence behind red meat, cholesterol, saturated fats, and the impact of dietary habits on heart health. Discover the truth behind common misconceptions and gain clarity on making informed dietary choices.

In This Episode:

• What does the science really say about red meat and cholesterol?

• Understanding the role of saturated fats in heart health

• How observational studies and clinical trials shape dietary guidelines

• The truth about seed oils and inflammation

• Practical tips for maintaining a heart-healthy diet

Timestamps: 0:00 Introduction to Dr. Kevin Maki

2:35 The role of epidemiology in nutrition science

10:12 Unpacking red meat and cardiovascular risks

19:50 Saturated fats and their impact on cholesterol

28:30 Seed oils: Evidence vs. misinformation

38:45 Practical dietary advice for a healthier lifestyle

45:00 Q&A and final takeaways