If you missed it, you can read it here:

But what I want to explore with you today is something more fundamental.

Because the limitation is not only structural. It is behavioural.

The Assumption That Doesn’t Hold

Across health and wellness, there is a recurring assumption:

If people are given access to something beneficial, they will use it consistently.

This assumption is not supported by behavioural science.

We have known for decades that knowledge and access alone are insufficient to drive sustained behaviour change.

For example, research consistently shows a gap between intention and action — often referred to as the intention–behaviour gap (Sheeran & Webb, 2016).

Even when individuals:

• intend to exercise

• intend to eat well

• intend to follow health advice

they frequently fail to translate those intentions into consistent behaviour.

Why Free-Choice Environments Fail

Read more

Beautiful facilities.
Carefully designed interiors.
Cold plunges, saunas, recovery lounges. They are often built with significant investment and attention to detail.

On the surface, it looks like progress. But underneath, there is a pattern emerging that we need to address. Because many of these spaces, despite their quality, are quietly underperforming.

The Illusion of Access

The assumption is simple:

If you provide access to cold water and heat, people will use it and benefit from it. But physiology doesn’t work like that. Cold exposure and heat exposure are not passive experiences.
They are stimuli.

And like any physiological stimulus, their effect depends entirely on:

• How they are applied

Without structure, the same environment that has the potential to improve metabolic health, reduce inflammation, and regulate the nervous system becomes… inconsistent.

Some people feel great. Others feel overwhelmed.
Most don’t know what they’re doing — and stop coming.

Beautiful Spaces, Inconsistent Outcomes

What we often observe across these spaces is a similar pattern:

• Members move freely between sauna and cold

• There is no clear direction nor progression

From a user perspective, this creates uncertainty.

From a physiological perspective, it creates noise.

And from a business perspective, it leads to:

• Low retention

• Irregular usage

• Limited measurable outcomes

Which is a problem. Especially when these spaces are built with long-term vision and significant capital.

Contrast Therapy Is Not the Exposure Itself

This is the key misunderstanding.

Contrast therapy is not:

• The cold plunge

• The sauna

• Or the act of moving between the two

It is the system around it.

The body does not respond to isolated exposures.
It responds to patterns.

Without it, you get an experience. And experiences, while valuable, rarely create lasting physiological change.

The Gap Between Design and Physiology

There is currently a gap in the industry.

On one side:

• Architects

• Designers

• Operators

Creating exceptional physical environments.

On the other:

• Human physiology

• Nervous system regulation

• Metabolic adaptation

Which require something very different:

• Precision

• Progression

• And consistency over time

Bridging this gap is about understanding that the value of contrast therapy does not lie in the infrastructure, but in how it is used.

What This Means Going Forward

As the space continues to grow, we will likely see a divergence.

Some facilities will remain:

• Beautiful

• Popular

• But ultimately underutilised in terms of outcomes

Others will begin to recognise that:

Access is not enough.
Structure is what creates results.

And with that shift, the role of contrast therapy will evolve:

From a wellness amenity
To a structured intervention for metabolic and nervous system health

A Final Thought

We are still early, which means there is an opportunity. Not just to build more spaces, but to build them differently.

To move beyond exposure, and towards systems that the body can actually adapt to.

This is exactly the direction we’ve been working in through Thermalist®.

Because ultimately, the value of contrast therapy is not in the exposure itself,
but in the system behind it.

—
Dr. Susanna Søberg

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But my interest in metabolism actually started much earlier.

When I was 12 years old, my mum was diagnosed with type 2 diabetes. Together we began changing lifestyle habits, and within six months she became medication-free and has remained so ever since.

That experience stayed with me. It sparked a deep curiosity about how the body regulates itself, adapts to its environment, and how lifestyle can influence health outcomes.

It eventually led me to study metabolism, cold and heat exposure, and nervous system regulation as a scientist.

Over the years I’ve had the privilege of sharing this research around the world on major podcasts, at conferences and summits, and through training practitioners internationally. A central focus of my work has been helping raise the standards in this field, ensuring that contrast therapy is practiced safely and with meaningful physiological benefits.

But research alone is not enough.

For science to truly benefit people, it needs to live in practice.

Today I’m announcing an important step toward my mission to help 1% of the world learn how to lower stress in their lives.

I’m opening the first Thermalist® Studio in Los Angeles.

Thermalist Waitlist

Thermalist® Studio in Los Angeles

Please share the news with your friends in Los Angeles

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Thermalist is not a spa, and it’s not simply a cold plunge studio.

It is a science-based system of thermal practices designed to help regulate the nervous system and lower stress through guided, layered programs grounded in research.

These programs combine deliberate exposure to heat and cold with practices that support nervous system regulation, helping people work with their physiology.

For me personally, this studio represents a significant milestone. It brings together many years of research, teaching, and collaboration in this field.

But it is also part of a much larger vision:
to help translate scientific knowledge about metabolism and stress regulation into practices that people can experience in everyday life.

The Los Angeles studio will be the first place where people can experience Thermalist® in practice.

Founding memberships are now open.

If you would like to be among the first members of the Thermalist® community in Los Angeles, you can request access here:

thermalist.com

Thermalist Waitlist

Thank you for following and supporting this work over the years.

Warm regards,

Dr. Susanna Søberg

This spring I will be speaking at two important international conferences, and I’m genuinely excited about the conversations these events will bring.

As contrast therapy continues to grow rapidly across wellness, fitness, and hospitality, the need for science, standards, and trained professionals has never been greater. These two events bring together leaders who are shaping the future of these industries — and they represent an important opportunity to ensure that contrast therapy develops with rigor, safety, and scientific understanding.

FIBO 2026 – Cologne

I will be speaking at FIBO 2026, the world’s leading trade show for fitness, health, and wellness in Cologne.

FIBO gathers operators, gym owners, recovery brands, investors, and innovators from across the globe. Over the past few years, we’ve seen a dramatic increase in the adoption of cold plunges, saunas, and contrast therapy within gyms and performance facilities.

But with rapid adoption also comes an important question:

How do we ensure these practices are implemented safely and effectively?

My talk will focus on the science of contrast therapy and metabolic health, but also on something equally important: the need for evidence-based protocols and trained staff.

Contrast therapy should not be implemented as a trend or a “biohack.” When used correctly, it is a powerful tool that can support metabolism, recovery, nervous system regulation, and overall health.

This is exactly why I developed the Thermalist® — to provide clear scientific protocols and professional training of staff so that facilities can implement contrast therapy with confidence.

You can read more about the program clicking this link: FIBO.com

If you want to hear about the science of contrast therapy for metabolic and mental heatlh, you can book your ticket here:

Get your FIBO ticket

Future Tense Conference – Zagreb

On April 22, 2026, I will also deliver a keynote at the Future Tense Conference in Zagreb.

Future Tense is one of Croatia’s leading B2B conferences focused on future trends, innovation, and new business models. The event brings together leaders across technology, science, business, and public institutions.

Previous editions have been held under the patronage of the Ministry of Science and Education of Croatia, the City of Zagreb, and several European embassies.

My keynote will explore how contrast therapy is evolving from a niche wellness practice into a structured health intervention — and why the next phase of the industry must be built on standards, research, and professional education.

You can read more about the program clicking this link: FUTURE TENSE.COM

Get Your Future Tense ticket

Why standards matter

Today, contrast therapy is being installed in:

• hotels
• gyms
• spa facilities
• recovery studios
• dedicated contrast therapy spaces

But without clear protocols and staff training, these installations risk becoming random wellness features rather than intentional health practices.

In my talks I’ll present the science, what to think about when building business around contrast therapy and what they can do.

Through the Thermalist® Method, I work with facilities to ensure that contrast therapy is implemented with:

• scientifically grounded protocols

• staff education in safety and physiology

• clear guest guidance

• structured contrast sessions

• confidence for both operators and participants

When done correctly, contrast therapy becomes more than a trend — it becomes a structured health practice that guests can trust and return to.

A growing global conversation

What excites me most about these events is the opportunity to bring science into the rooms where decisions are made. I want people to see the science, understand what we know and don’t know - essentially what parts of it we can use in practice.

Whether we are speaking about hotels, gyms, or dedicated contrast therapy studios, the same principle applies:

When wellness practices scale globally, standards become essential.

I’m looking forward to sharing the science behind contrast therapy — and to helping shape how this rapidly growing field develops in the years ahead.

If you are attending FIBO or Future Tense, I would love to meet you there.

Warm regards,
Dr. Susanna Søberg

Women’s health is finally gaining overdue attention in mainstream media — and not just surface-level coverage. Recent discussions across podcasts, health outlets, and scientific commentary are converging on a central theme:

Metabolism, hormones, and stress regulation are inseparable — and largely overlooked.

From peri-menopause into midlife and beyond, women are reporting:

• inexplicable weight redistribution,

• fluctuating energy,

• sleep disruption,

• and a sense that “nothing works like it used to.”

Journalists and researchers are starting to clarify something many women have long felt intuitively:
your metabolism isn’t broken — it’s changing — and it responds differently to stress, environment, and hormone shifts than what standard diet culture assumes.

The conversation is moving from “eat less, exercise more” to deeper questions like:

• How does temperature exposure (heat + cold) interact with estrogen and cortisol rhythms?

• Why do traditional fat-loss strategies seem to work fine for men but fail many women?

• Can nervous system regulation support long-term metabolic resilience?

These questions are trending because women are finally asking them — and research is catching up.

But there’s still a gap between headlines and personalized, science-based strategies tailored to women’s physiology.

That’s where something special is happening this spring…

Thermalist® Women’s Retreat — Halmstad, Sweden

24–27 April 2026 — 15% Early Bird Discount Available

We just received confirmation of an exciting addition to this year’s program:

Kayla Barnes, a leading women’s health biohacker with a strong community following, will join us as a special guest speaker. Kayla will share her insights and lead an interactive Q&A session, bringing practical experience alongside evidence-based perspective.

Thermalist® Women’s Retreat

Halmstad, Sweden • 24–27 April 2026
15% Early Bird Discount Available
Limited to 20 Women

This four-day science-based retreat is led by Dr. Susanna Søberg and designed specifically for women navigating hormonal shifts in their 30s, 40s, 50s and beyond.

We’re also excited to share that Kayla Barnes will do a session as a special guest speaker.

Kayla Barnes is widely recognized as one of the leading voices in female-focused biohacking and longevity strategy. She has built a global following by translating complex science into practical, hormone-aware protocols designed specifically for women.

Her work centers on:

• metabolic optimization for women

• advanced biomarker testing and interpretation

• mitochondrial health

• longevity through a female lens

• personalized lifestyle interventions grounded in data

At the retreat, Kayla will deliver a dedicated talk followed by an interactive Q&A session — giving you the opportunity to ask nuanced questions about hormones, metabolism, stress resilience, and long-term vitality.

Our Thermalist Instructor — an expert in both cold/heat physiology and women’s health — will also be present to deepen the learning.

This is more than a retreat — it’s a deep dive into how your body actually works, especially through hormonal transitions like peri-menopause, menopause, and midlife metabolic shifts.

Thermalist® Women's Retreat

What Makes This Retreat Different

This isn’t another feel-good break. It’s:

• Evidence-based hormonal education

• Cold + heat exposure science, explained in terms that actually apply to women’s physiology

• Guided practices rooted in real physiology, not trends

• A place to reset — body and nervous system

• A chance to connect with likeminded women who are done guessing and ready for answers

You Will Learn

During Dr. Susanna Søberg’s Women’s Health Masterclasses:

• How to recognize early signs of peri-menopause — even years before they become obvious

• What symptoms are NOT “just normal”

• What to monitor and why (blood markers, cycle tracking, temperature patterns)

• How cold and heat influence estrogen, stress hormones, metabolism, and sleep

• Daily and weekly frameworks — rooted in science, not social media

• Natural strategies for energy, muscle preservation, sleep, mood, inflammation, and fat storage

What You’ll Experience

• Guided ocean dips + access to spa & sauna

• Thermalist Method® sessions designed for nervous-system regulation

• Nordic meals crafted for blood-sugar and energy stability

• Movement, breathwork, and periods of restorative silence

• Real time connection with experts and peers

Whether you come alone or bring another woman who matters to you — this is a space to be seen, learned from, and supported.

Location: Halmstad, Sweden
Hotel: 15 minutes from Halmstad Airport (flight + transport not included)

SAVE YOUR SPOT — EARLY BIRD DISCOUNT ENDS SOON

Thermalist® Women's Retreat

Women’s health media is waking up to what many of you already knew:
your metabolism is nuanced, hormonal shifts matter, and strategy beats shortcuts.

This retreat isn’t just another wellness trip; it’s a chance to reset your physiology with purpose, science, and community.

We hope to see you there.

Best wishes,

Dr. Susanna Søberg

Ice baths moved from elite athletic recovery rooms into suburban garages. Winter swimming became a personality trait. Influencers framed cold plunging as everything from a metabolic accelerator to a hormone optimizer to a fat-loss shortcut.

But beneath the aesthetic of discipline and dopamine lies a more important question:

Does cold exposure meaningfully reduce body fat — or is the metabolic impact overstated?

This edition breaks down what we actually know in 2026, what has been exaggerated, and where cold exposure truly fits in a serious fat-loss strategy.

The Basic Mechanism: Why Cold Should Increase Calorie Burn

The theory is straightforward.

When you are exposed to cold, your body must maintain core temperature. To do that, it produces heat. Heat production requires energy. Energy comes from calories.

This process is known as thermogenesis.

There are two primary forms involved:

1. Shivering thermogenesis

2. Non-shivering thermogenesis (largely driven by brown adipose tissue)

The distinction between these two determines whether cold exposure becomes metabolically meaningful — or merely symbolic.

Read more

And then we invite them into cold water.

Contrast therapy is physiologically powerful. It activates the sympathetic nervous system in the cold. It challenges the breath. It sharpens awareness. When structured correctly, it is safe, evidence-informed, and profoundly regulating.

But safety is not only about protocols.

It is about perception. And for the staff it’s about knowledge, understanding and a good intuition with people.

The nervous system must feel safe before it can downshift.

And that safety begins long before the first cold plunge.

It begins with the guide.

The Competent Guide: Where Regulation Begins

Before temperature changes the body, relationship does.

When guests walk into a Thermalist® session, they are not just assessing the space. They are assessing the person leading them.

Is this person calm?

Is their voice steady?

Do they appear grounded in their own body?

The human nervous system co-regulates. We borrow safety from each other.

A competent Thermalist® instructor does more than explain the protocol. They embody it. Their posture is relaxed but attentive. Their instructions are clear and simple. Their presence reduces cognitive load.

Because here is the reality:

If guests must figure everything out themselves — where to go, what to do, whether they are “doing it right” — their nervous system stays in mild vigilance.

And vigilance blocks restoration.

Clarity creates calm.

When the guide removes ambiguity, the body softens.

When expectations are clear, breathing deepens.

When the instructor feels competent, the guest feels safe.

Safety is the gateway to stress relief.

Contrast Therapy: Stress That Resolves

Cold exposure activates the sympathetic nervous system. Heart rate rises. Norepinephrine increases. The body mobilizes.

But unlike chronic psychological stress, contrast therapy has a defined beginning and a defined end.

There is structure.

There is supervision.

There is recovery.

When the guest moves from cold to heat, from activation to warmth, from intensity to stillness, the parasympathetic nervous system engages.

It is controlled, time-limited, intentional stress.

When the nervous system experiences stress that resolves safely, it builds resilience instead of anxiety.

But again, this only works when the person feels guided.

If uncertainty remains high, the cold becomes threat instead of training.

The difference lies in context.

Removing Cognitive Load

The modern nervous system is overloaded not only by danger, but by decisions.

Where do I change?

How long do I stay?

Am I breathing correctly?

Should I get out now?

Every unanswered question keeps the prefrontal cortex busy and the stress response partially engaged.

In a well-designed Thermalist® experience, guests are guided step by step:

• Clear sequencing

• Clear time frames

• Clear breath instructions

• Clear permission to exit if needed

When structure is predictable, the brain stops scanning for uncertainty.

Predictability equals safety.

And safety is what allows the body to benefit fully from the physiological effects of cold and heat.

Why We Emphasize Calm Leadership

The guide sets the tone of the entire experience.

If the instructor rushes, the group rushes.

If the instructor speaks loudly or sharply, vigilance increases.

If the instructor appears anxious about the cold, participants will mirror that anxiety.

But when the guide is grounded, something remarkable happens:

Heart rates synchronize.

Breathing patterns slow.

Muscle tone decreases.

Co-regulation is measurable.

This is why becoming a Thermalist® instructor is not only about learning temperatures and timings. It is about nervous system literacy.

You cannot guide someone into regulation if you are dysregulated yourself.

Designing the Experience Around the Body

At Thermalist®, we design for biology before branding.

• Arrival should reduce decision-making.

• Instructions should be simple and sequential.

• The space should feel contained and intentional.

• The guide should be visibly competent and calm.

Only then can contrast therapy do what it is designed to do:

Increase stress tolerance.

Enhance recovery.

Lower chronic stress over time.

Improve emotional resilience.

Contrast therapy is safe when structured correctly.

But more importantly, it feels safe when guided correctly.

And feeling safe is what allows transformation.

The Real Goal

Guests do not come to Thermalist® only for cold water or sauna heat.

They come to experience a shift.

From vigilance to clarity.

From tension to regulation.

From mental noise to physiological calm.

That shift begins the moment they meet their guide.

Before the cold.

Before the heat.

Before the breathwork.

Safety first.

Then stress.

Then relief.

That is the sequence the nervous system understands.

And that is where restoration begins.

If you are part of the Thermalist® community, ask yourself:

How do I embody safety for others?

How does my presence change the room?

How can I remove uncertainty before asking someone to step into discomfort?

Because contrast therapy is not just temperature exposure.

It is guided nervous system training.

And guidance is what makes it powerful.

For Those Who Want to Lead This Work Properly

Contrast therapy is easy to imitate. It is not easy to hold responsibly and beneficial.

When you guide people through cold and heat, you are working directly with stress physiology. That requires more than enthusiasm. It requires structure, understanding, and professional accountability.

For this reason, certification and licensing through the Thermalist Method® are mandatory if you wish to operate under the name or teach within the system.

The standard protects the method.
And it protects the guest.

Full certification is available through our online school. This allows you — or your staff — to complete the education with depth and clarity before implementation.

In October 2026, I will host a professional workshop in Sweden for studio owners and business leaders who want to implement the method at a strategic level. This gathering is not mandatory.

However, certification must be completed beforehand.

The in-person workshop is for those who want to go further — to refine implementation, ask higher-level questions, and discuss the business architecture behind the method.

If you are considering integrating the Thermalist Method® into your studio, hotel, or wellness concept, I need to hear from you now so we can plan the workshop.

Seats are limited.

Apply for Certification

New cold plunge studios are opening.
Saunas are being redesigned.
Hotels and wellness spaces are adding cold exposure as a headline feature.

From a public health perspective, this interest is encouraging.
Cold and heat exposure, when applied correctly, can support stress resilience, metabolic health, and nervous system regulation.

But alongside that growth, I’m hearing something more often:

Questions about safety.
Questions about benefits.
Questions about delivery.

Cold and heat exposure are not passive experiences.

They are physiological stressors. They influence cardiovascular response, autonomic balance, circulation, and metabolic processes.

And yet, in many spaces today, members are given basic guidelines — sometimes no screening — and left to regulate themselves.

Most of the time, nothing serious happens.

But “most of the time” is not a standard.

As participation increases, and as people with different health backgrounds enter these spaces, relying on general advice is not enough.

If contrast therapy is going to mature as a legitimate health modality, delivery standards must rise alongside popularity.

This is precisely why I developed the Thermalist® Method.

Not to make contrast therapy more complicated.

But to make it clearer.

To translate over a decade of research in metabolism and cold exposure into something studios can actually apply — consistently and responsibly.

A defined framework for:

– Screening
– Duration and sequencing
– Staff guidance
– Member education
– Safety clarity

Because equipment alone does not define quality.

Delivery does.

As this space continues to grow, we have an opportunity to shape how it evolves.

Toward structure.
Toward responsibility.
Toward standards.

If you are operating a studio and are thinking seriously about how contrast therapy is delivered in your space, I’m always open to thoughtful conversations.

We are currently onboarding a limited number of studios into the next Thermalist® cohort for operators ready to implement a defined, science-based method.

If you would like to learn more about becoming a licensed Thermalist® Studio see the link below.

Thermalist Method certification

Susanna

But here’s the uncomfortable truth:

Even with growing awareness, our scientific understanding of women’s physiology — especially across adulthood — is still shockingly incomplete.

Not because researchers don’t care — but because historical research models were optimized for simplicity, not for complexity.

And in women, complexity matters.

Why Women’s Physiology Has Been Understudied

Historically, clinical research often excluded women of reproductive age because fluctuating hormones were seen as “noise” in data. This led to:

• Health recommendations based on male physiology as the default

• A lack of reliable reference ranges for hormone-related metrics

• Misinterpretation of symptoms as “normal aging” rather than physiological signals

Only in the past decade have major funding bodies and journals incentivised sex-specific research. But translating that into actionable understanding takes time.

This means millions of women are navigating life’s biggest shifts — perimenopause, menopause, metabolic change — without clear, evidence-based guidance.

New Insights from the Latest Data

Here are some of the most interesting findings emerging from current research on women’s health — data that rarely gets discussed outside academic circles:

1. Perimenopause Begins Years Before “Official” Menopause

Menopause is defined as 12 months without a period — but the physiological transition begins much earlier.

Recent longitudinal studies show that:

• Fluctuations in estrogen, progesterone, and other hormones can begin 5–10 years before menopause

• These shifts correlate with changes in sleep, energy, mood, and metabolism

• Many women start experiencing symptoms long before they or their clinicians recognise the underlying hormonal transition

This helps explain why so many women in their late 30s and early 40s report unexplained fatigue, mood changes, or weight gain — even when their cycles are still regular.

2. Temperature Regulation Is a Window Into Hormonal Health

Read more

What does it actually mean to support women’s health?

Because awareness is not the same as understanding.
And understanding is not the same as action.

For decades, women have been told that symptoms like fatigue, poor sleep, weight gain, mood changes, and loss of energy are simply something to accept — especially in the years leading up to menopause.

But from a physiological perspective, these are not random changes.

They are signals.

Signals of shifts in hormones, metabolism, temperature regulation, and the nervous system.

And yet, most women are never taught how to read these signals — or what to do about them.

A Different Approach to Women’s Health

In my work, I’ve focused on one thing:

How we can use simple, measurable stressors — like cold and heat — to better understand and regulate the body.

Because when applied correctly, these exposures influence:
– Hormonal balance
– Metabolic function
– Sleep quality
– Stress resilience
– Inflammation

And importantly, they give women something many feel they’ve lost:

A sense of control and understanding of their own body.

This Is Why I Created the Thermalist® Women’s Retreat

It’s a structured, science-based experience where women can step away from noise — and finally learn what is actually happening in their body.

A space where:
– Physiology replaces guesswork
– Data replaces trends
– And experience reinforces understanding

Thermalist Women's Retreat

Final Seats: Thermalist® Women’s Retreat (April 2026)

We are now approaching the final spots for this year’s retreat.

Halmstad, Sweden • 24–27 April 2026
4 days • Women only • Limited participants

This retreat is designed for women in all life stages — particularly those navigating hormonal changes in their 30s, 40s, 50s and beyond.

During the retreat, you will learn:
– How to recognise early signs of peri-menopause (often years before it begins)
– What symptoms are not “just normal”
– What to measure — and why
– How cold and heat exposure influence estrogen, stress hormones, metabolism, and sleep
– What to do daily, weekly, and monthly to support your body long-term

And you will experience it directly through:
– Guided ocean exposure
– Thermalist Method® sessions
– Sauna and recovery
– Nordic meals designed for metabolic stability
– Movement, breathwork, and restoration

A Final Note

International Women’s Day reminds us to raise awareness.

But real change happens when awareness becomes understanding — and understanding becomes action.

If you feel ready to take that step, this retreat is an opportunity to do exactly that.

Early Bird: 15% off — final availability

Warm regards,
Dr. Susanna Søberg
Founder of the Thermalist Method®

Save your spot now (before registration closes)

Thermalist Women's Retreat

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Copenhagen, Denmark.

Disclaimer: The Thermalist Journal is for general informational purposes only and does 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 in this Journal or materials linked from this Journal is at the user’s own risk. The content of this Journal 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 professionals for any such conditions.

Minutes in the cold.
Degrees in the sauna.
Frequency per week.
Rounds.
Finish on cold.

Numbers are clean. They feel precise. They are easy to repeat.

But numbers on their own do not create outcomes.

They don’t carry responsibility.
They don’t ensure safety.
They don’t translate into consistent, real-world results.

And in contrast therapy, this distinction is becoming increasingly important.

When Podcast Numbers Become Protocols

We live in a time where a single podcast episode can influence thousands — sometimes millions — of people within days.

A temperature is mentioned.
A duration is discussed.
A weekly target is shared.

And suddenly, it becomes “the protocol.”

The intention behind these conversations is usually good. Many of the numbers circulating in media are grounded in legitimate research. Some originate from my own work and the broader scientific field.

But a number discussed in conversation is not the same thing as a structured implementation model.

When numbers are taken literally — without nuance, assumptions, or context — they become detached from the conditions that made them meaningful in the first place.

And that is where problems begin.

What Gets Lost in Translation

In research, numbers never stand alone.

They exist inside controlled conditions:

• Participants are screened.

• Exclusion criteria are defined.

• Progression is structured.

• Sessions are supervised.

• Stopping criteria are clear.

• Ethical approval governs the framework.

there are invisible assumptions behind that statement of protocols:

• The population studied

• Their baseline health status

• Their adaptation level

• The progression model

• The supervision structure

• The recovery spacing

These assumptions are built into the research.

They are rarely repeated in media.

So what reaches the listener is the number — not the framework.

And the listener often interprets it as instruction.

The Burden Shifts to the Consumer

The real issue arises when business costumers attempt to replicate what they heard — without guidance.

Or worse, when commercial spaces adopt those numbers without embedding them into a coherent system.

This creates three recurring risks:

1. Overexposure

People jump directly into what was meant to be a weekly cumulative target.
What was designed as gradual adaptation becomes immediate intensity.

2. Competitive Culture

Without structure, contrast therapy turns into performance.
Colder becomes better.
Longer becomes stronger.

The physiological goal — nervous system regulation and adaptive resilience — gets replaced by endurance.

3. No Screening, No Guardrails

Contrast therapy interacts with:

• Blood pressure regulation

• Autonomic balance

• Hormonal fluctuations

• Psychological stress load

• Metabolic state

Without screening, progression, and supervision, the same protocol can produce resilience in one individual — and dysregulation in another.

The number is neutral.

The system determines the direction.

From Publishing Findings to Building Standards

Over the past decade, my work has evolved.

The first 10+ years were dedicated to scientific research — investigating how cold and heat exposure influence metabolism, stress physiology, and brown fat activation.

But publishing findings is not enough.

If evidence is not translated responsibly into real-world settings, it becomes fragmented — simplified into soundbites and stripped of safeguards.

So the work expanded.

From research
to framework.

From data
to standards.

From protocol
to education pathways.

Standards are not built quickly.

They require:

• Long-term scientific groundwork

• Real-world testing

• Iteration

• Instructor education

• Accountability systems

• Clear ethical guardrails

Without these elements, a protocol remains theoretical — and vulnerable to misapplication.

Thermalist Method for Studios

What a System Actually Requires

A real system in contrast therapy is not just a schedule of hot and cold.

It includes:

Structured Progression
Exposure is built gradually and individually.

Instructor Certification
Leaders are trained in physiology, safety, screening, and nervous system regulation — not just facilitation.

Shared Standards Across Locations
Consistency ensures clients receive the same quality of care across studios.

Ethical Boundaries
No performance pressure. No glorification of suffering. No pushing beyond safety.

Integration With Recovery
Contrast therapy is framed as nervous system training — not shock exposure.

Ongoing Accountability
Data is observed. Outcomes are refined. Standards are upheld.

When evidence is embedded in this kind of structure, something shifts.

Outcomes stabilize.
Client experience aligns with intention.
Safety and depth coexist.

Why This Matters for the Future of the Field

Contrast therapy is expanding rapidly.

Studios are opening globally. Interest is rising. Demand is strong.

But scaling exposure without scaling standards is risky.

Because once numbers become marketing tools instead of context-dependent guidelines, the field fragments.

If we want contrast therapy to mature responsibly, the questions must shift from:

“How cold?”
“How long?”

to:

“For whom?”
“Under what conditions?”
“With what progression?”
“With what supervision?”
“With what accountability?”

Maturity in any health discipline begins when frameworks replace fragments.

Science Must Live in Structure

The Thermalist Method® was not built to popularize numbers.

It was built to protect them.

Its foundation rests on more than a decade of scientific research, followed by years of deliberate system-building — creating a framework where evidence can be applied responsibly in real-life settings.

Today, more than 200 trained instructors across 25 countries operate under shared standards in licensed contrast therapy studios.

The result is not simply access to cold and sauna.

It is structured adaptation.
Clear progression.
Psychological safety.
Physiological coherence.

Consistent feedback across licensed environments points to the same conclusion:

When evidence is embedded in a system, outcomes and experience align.

That is how standards are built.

In February we are taking in the next cohort of contrast therapy studios for the Thermalist Method

Learn more Here and apply

This is your final opportunity to join the Thermalist® Women’s Retreat — a four-day, women-only immersion into the Thermalist Method®, guided personally by Dr. Susanna Søberg.

This retreat is intentionally small.
And we are now down to the last available seats.

Early Bird: 15% off — available for a limited time

Halmstad, Sweden • 24–27 April 2026
A 4-day science-based retreat for women
Cold • Heat • Hormones • Metabolism • Menopause • Nervous System Regulation

The Program

Who This Retreat Is For

This retreat is designed for women in all life stages — with a special focus on those navigating hormonal shifts in their 30s, 40s, 50s and beyond.

Whether you are:

• Curious about peri-menopause

• Actively moving through menopause

• Experiencing unexplained fatigue, sleep issues, mood changes, or metabolic shifts

• Or supporting another woman through hormonal change

This retreat offers clarity, science, and practical tools you can use for the rest of your life.

Women’s Hormones, Peri-Menopause & Menopause — Evidence-Based Education

During Dr. Søberg’s Women’s Health Masterclasses, you’ll learn:

• How to recognise early signs of peri-menopause (often 5–10 years before menopause)

• Which symptoms are not “just normal” — and what your body is actually signalling

• What to measure: blood markers, temperature patterns, cycle changes, metabolic shifts

• How cold and heat exposure affect estrogen, stress hormones, metabolism, and sleep

• What to do daily, weekly, and monthly — without guessing or following trends

• How to support energy, muscle, mood, sleep, fat storage, and inflammation long-term

This is science-first hormonal education, grounded in physiology — not biohacks.

Reserve your seat

What You’ll Experience

• Guided ocean dips

• Thermalist Method® cold & heat sessions

• Spa and sauna access

• Women’s Health Masterclasses

• Nordic, nourishing meals designed for blood-sugar and energy stability

• Nature, movement, breathwork, and deep restoration

• Space for silence — and space for connection

Come Alone — or With a Woman You Care About

You are welcome to come alone.
Or bring your sister, your best friend, your mother — or a woman who needs support during peri-menopause, menopause, or hormonal imbalance.

Practical Information

• Women only

• Limited to 20 participants

• Flights and transport are not included

• The hotel is a 15-minute taxi ride from Halmstad Airport

Accommodation options:
– Single Room
– Double Room (for two participants)

Final Call

Once these last seats are gone, registration will close.

If this retreat has been on your mind — this is your sign.

Save your spot now and receive 15% Early Bird discount.

Warm regards,
Dr. Susanna Søberg
Founder of the Thermalist Method®

But what can we do if we struggle with falling or staying asleep? I would like to look into the science of drug-free ways to improve our sleep quality and quantity.

The Science Behind Sleep - Circadian rhythm

Before we dive into the guide, let’s first understand the science behind sleep. The body has a natural internal clock, known as the circadian rhythm, which tells us when to feel awake and when to feel sleepy. This rhythm is regulated by our brain’s production of melatonin, a hormone that helps us fall asleep.

However, various factors can disrupt this natural cycle and lead to sleep problems. These include stress, poor sleeping habits, and excessive exposure to blue light from electronic devices. Quality sleep is crucial because it allows our body to repair and rejuvenate itself, leading to improved physical and mental health.

Adults are recommended to sleep at least seven or more hours each night, but many people struggle to achieve this. So, what can we do to get better sleep without relying on sleeping pills?

Now, let’s look at some drug-free ways to improve our sleep. Not surprisingly this has everything to do with temperature.

Tip #1: Optimize Your Bedroom Environment

Creating an ideal bedroom environment is crucial for good quality sleep. Our brains associate specific cues with sleep, such as darkness, cool temperature, and quietness. By optimizing our bedroom environment to reflect these cues, we can signal our brains that it’s time for sleep.

A study by Kathryn A. and colleagues delved into the effects of modifying the bedroom environment on the sleep of new parents. Two randomized controlled trials were conducted with two different samples - Sample 1 consisted of expectant couples recruited from a large academic hospital. In contrast, Sample 2 consisted of pregnant women from low-income backgrounds.

The intervention in both samples included strategies such as infant proximity, noise masking, and dim lighting to help anticipate nighttime infant care. The results showed that these simple changes to the bedroom environment significantly improved postpartum sleep for the women in Sample 2, who had fewer resources compared to those in Sample 1.

This study highlights the importance of creating an optimal sleep environment and how it can benefit new parents, especially those with limited resources. By implementing similar strategies in our bedrooms, we can improve our sleep and overall well-being.

So, the next time you’re struggling to fall asleep, try adjusting your bedroom environment for a more restful night’s sleep!

Tip #2: Practice Relaxation Techniques

Stress and anxiety can significantly impact our ability to fall asleep. That’s why we can recommend practicing relaxation techniques before bedtime to calm the mind and body.

A comparative study by Yu Liu and colleagues investigated the effectiveness of diaphragmatic breathing relaxation training on sleep quality among first-line nurses in Wuhan, China, during the COVID-19 outbreak. The study involved 151 nurses from four wards in Leishenshan Hospital and used a quasi-experimental method to evaluate the effects of DBRT before and after intervention.

Participants were assessed using the Pittsburgh Sleep Quality Index, Self-Rating Anxiety Scale, and Self-Rating Depression Scale. The results showed that after completing diaphragmatic breathing relaxation training sessions, nurses experienced significant improvements in overall sleep quality, subjective sleep quality, sleep latency, sleep duration, sleep disturbances, habitual sleep efficiency, daytime dysfunction, and anxiety levels.

However, there were no significant differences in the use of sleeping medication and levels of depression. Based on these findings, it can be concluded that diaphragmatic breathing relaxation training is an effective non-pharmacological method for improving sleep quality and reducing anxiety among first-line nurses during the COVID-19 outbreak.

So, if you’re having trouble sleeping due to stress and anxiety, try diaphragmatic breathing relaxation training. It could be the key to getting a good night’s rest.

Tip #3: Cold Water Immersion

Exposure to cold temperatures can also help improve our sleep. This is because cold exposure activates the parasympathetic nervous system, which promotes relaxation and rest.

Read more

I feel like this is such a big topic and there is so much confusion on what, when and how much to supplement. I want to help you get this a bit clearer with this article being a first in a series coming the next few months.

Most people think of supplements as a “nutritional safety net.” But in reality, the efficacy and safety of supplements depend not just on what you take, but when and with what you take them.

Scientific evidence shows that bioavailability, nutrient competition, and enzyme interactions can drastically change how vitamins work inside your body. In some cases, taking two popular supplements together can cancel out benefits—or worse, create harmful imbalances.

Let’s unpack what science actually says.

The Essential Five: What Most Adults Benefit From

1. Vitamin D3 + K2: The Bone-Immune Duo

• Why take it: Vitamin D3 regulates calcium absorption; K2 directs that calcium into your bones instead of arteries.

• Science: Studies show that co-supplementation enhances bone density and vascular health.

• When: Take with your largest meal containing fat (improves absorption up to 50%).

• Do not mix with: High-dose Vitamin A or E at the same time — both are fat-soluble and can compete for uptake.

2. Magnesium: The Underrated Master Mineral

• Why take it: Involved in over 300 enzymatic reactions, including muscle, nerve, and sleep regulation.

• Form matters: Magnesium glycinate (for calm/sleep), citrate (for digestion), malate (for energy).

• When: Evening is best — it supports melatonin synthesis and may enhance sleep quality.

• Don’t mix with: High-dose zinc (>25 mg) — they compete for absorption in the gut.

Magnesium deficiency is linked to insulin resistance, cardiovascular disease, and poor sleep regulation.

3. Omega-3 Fatty Acids (EPA/DHA): The Inflammation Balancer

• Why take it: Supports brain, heart, and joint health by reducing chronic inflammation.

• Science: Meta-analyses confirm omega-3 intake reduces cardiovascular events and depressive symptoms.

• When: With meals containing fat, ideally breakfast or lunch.

• Avoid combining with: High-dose vitamin E unless medically indicated — both are blood thinners in high concentrations.

4. Vitamin B12 + Folate: The Energy & Methylation Team

• Why take it: Essential for red blood cell production, DNA synthesis, and nervous system health.

• When: Morning — helps with energy metabolism.

• Form matters: Methylated forms (methylcobalamin + methylfolate) are better absorbed.

• Do not combine with: Large doses of Vitamin C at the same time — may degrade B12 absorption when co-ingested.

5. Zinc + Quercetin: The Immunity Stack

• Why take it: Zinc is critical for immune cell function; quercetin helps zinc enter cells (acting as an “ionophore”).

• When: With food, but not with calcium or magnesium.

• Science: Zinc supports T-cell activity, while quercetin shows antiviral and anti-inflammatory potential (Derosa et al., 2021, Frontiers in Immunology).

• Avoid: Co-ingestion with iron supplements — they inhibit each other’s absorption.

🧩 Key Takeaways

• Timing matters — fat-soluble vitamins (A, D, E, K) go best with meals containing fat.

• Avoid nutrient competition — minerals like iron, zinc, and calcium compete for absorption.

• Be cautious with “stacking” — more isn’t better; synergistic combinations outperform megadoses.

• Consistency > intensity — regular, balanced supplementation outperforms sporadic overuse.

Conclusion

Supplements can elevate your health or undermine it depending on how intelligently you use them. The key is not taking more supplements (which I think I see a lot.) — it’s taking what is necessary and not to compensate for a poor lifestyle or stress.
Science supports synergy: Vitamin D3 with K2, Zinc with Quercetin, B12 with Folate. But it also warns of interference — calcium vs. iron, Vitamin C vs. B12.
Follow evidence-based timing, prioritize bioavailability, and always remember: supplements support a good diet; they don’t replace it.

Dr. Susanna Søberg
Metabolic Scientist & Founder, Thermalist Method®

If this newsletter was forwarded to you, you can subscribe here.

Copyright © 2026 Soeberg Institute. All rights reserved.

Copenhagen, Denmark.

Disclaimer: The Thermalist Journal is for general informational purposes only and does 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 in this Journal or materials linked from this Journal is at the user’s own risk. The content of this Journal 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 professionals for any such conditions.

This piece is my attempt to answer it properly.

Most people don’t struggle to try contrast therapy. They struggle to understand why it works at all - why it works sometimes — and not others.

Over the last 3 years our work with Thermalist has answered that and more questions:

Why does some contrast therapy feel shallow?
Why do you feel good once, but not fundamentally changed over time?
Why does intensity seem powerful at first, yet stop working after a while?

We found that these are not questions of discipline or mindset, but questions of structure.

What many people experience today is not a lack of effort, but a system built around:

• intensity without structure

• experiences without progression

• stimulation without adaptation

This gap has become increasingly clear over the past decade — and impossible to ignore over the last three years. It is also the reason the Thermalist Method® exists.

A few quick facts:

• Practiced today by 200+ Certified Thermalist® Instructors

• Delivered across 25+ countries

• Refined through real-world workshops and tests

• Built on 10+ years of research and applied practice

• Supported by 18+ hours of video education, with tests and quizzes to ensure reflection, understanding, and confidence

• Developed into a structured, repeatable protocol now used in studio memberships worldwide

• Grounded in four pillars: cold exposure, heat exposure, breathwork, and meditation

This month marks three years since the Thermalist Method® officially started as an education, then became a method, and now a lived practice in the world. But the story started much earlier.

A Brief Timeline: How Thermalist® Came to Be

2012–2020
Years of academic research, experimentation, and observation. Not just in laboratories, but in real human bodies in clinical trials. Cold water. Sauna heat. Breath. Recovery. This period laid the physiological foundation that everything else rests on today.

2021–2022
The realization came quietly but clearly: contrast therapy needed more than courage or intensity. It needed structure, progression, safety, and meaning. This is when the idea of a method began to take shape.

2023
The Thermalist Method® education was produced. The first workshops were delivered. The first instructors were certified. What existed in theory and practice finally became something others could learn, teach, and repeat with confidence.

2023–2026
Three years of refinement through reality. The method was practiced, questioned, improved, and reworked across cultures, studios, climates, and communities. Not by changing the science, but by strengthening how it is taught, guided, and integrated.

Why the Method Works

The most important improvements over these three years were structural.

The program became layered and repeatable, designed to be used again and again within studio memberships. A clear protocol was added, built on four interconnected pillars: cold, heat, breathwork, and meditation. Not as isolated tools, but as a coherent system that works with the body’s adaptive mechanisms.

This is also why the training matters so much. The 18+ hours of training, reflection, tests, and quizzes are there to get all our instructors confident in the method and understanding our ways of working with contrast therapy. The training exist to ensure that instructors truly understand what they are guiding people through. Confidence comes from comprehension, not performance.

You can read more about the program here:

Thermalist Method®

What Three Years Have Taught Us

The strongest validation has not come from marketing or claims. It has come from instructors and participants who return week after week. The structure is layered and repeatable.

Across the global Thermalist® network, we hear the same thing:
This is not a one-off experience. It deepens with repetition.

Instructors report higher trust from participants. Studios see stronger retention. Participants describe a real shift in how their bodies respond to stress, recovery, and presence. Not because the method pushes harder, but because it is designed to support adaptation safely and progressively.

This is why the Thermalist Method® is not just a certification. It is a learning framework, a guided system, and a premium program for studios that want to offer something scientifically grounded, structured, and lasting for their members.

Three years ago, the method stepped into the world.
Thirteen years ago, the work began.

Thank you to every instructor, studio owners, and participant who has helped shape the Thermalist Method® through lived practice. It is what it is today because it has been tested, trusted, and used — again and again.

—
Susanna & the Thermalist Method® Team

Soeberginstitute.com

The Thermalist Method® is practiced exclusively by Certified Thermalist® Instructors and delivered in accordance with official methodology and brand standards to ensure safety, quality, and consistency.

Welcome to the Thermalist™ Journal

Do you struggle with having low testosterone? If so, you are not alone. About 4-5 million men in the US face similar issues daily. But does it …

Read more

It’s about physiology.
It’s about regulation.
And, ultimately, it’s about quality of life.

Over the years, and especially recently as cold exposure has moved from niche to mainstream, I’ve received hundreds of questions from you. Some practical. Some deeply personal. Some very scientific.

Today, I want to answer five of the questions that come up again and again, but with the nuance they deserve.

1. “Is winter swimming actually good for everyone?”

Short answer: no.
Long answer: it depends on your physiology, your history, and how you do it.

Cold exposure is a stressor. A powerful one. When applied correctly, it creates adaptation. When applied incorrectly, it can push the nervous system further into survival mode.

People who benefit most:

• Individuals with stable cardiovascular health

• People looking to improve metabolic flexibility

• Those aiming to improve stress resilience, not escape stress

People who need caution or modification:

• Individuals with uncontrolled hypertension

• Certain autoimmune conditions

• People already living in chronic sympathetic overdrive

This is why protocol matters more than temperature. Duration, frequency, and recovery are what determine whether cold becomes medicine or just another stressor.

FYI: There are still a few seats left for the Thermalist Women’s Retreat - Reserve it now!

Learning the Physiology in the Body

The Thermalist® Women’s Retreat in Sweden is designed as a practical immersion into these mechanisms.

Across four days, participants experience:

• Guided cold and heat exposure adapted for female hormonal physiology

• Women’s health masterclasses covering peri-menopause, menopause, metabolism, and nervous system regulation

• Daily ocean dips and sauna sessions

• Nordic meals structured for blood sugar stability and sustained energy

• Time in nature, structured rest, and shared reflection

The group is limited to 20 women to allow physiological regulation, learning, and recovery to occur without overload.

Women attend alone or together with someone close to them. Many come because they are already noticing change and want to understand what is happening while they still feel functional.

Practical Details

📍 Halmstad, Sweden
📅 24–27 April 2026
👩‍🔬 Led by Dr. Susanna Søberg
🔬 Cold • Heat • Hormones • Metabolism • Nervous System

Read about the Retreat

The retreat is women-only and open to all life stages, with particular relevance for women in peri-menopause and menopause. An early bird rate (15%) is currently available. Places are limited.

Full details are available here:
[Thermalist® Women’s Retreat in Sweden]

2. “Why do I feel euphoric after — but terrible during?”

This question makes me smile, because it tells me you’re paying attention.

During cold exposure, your body activates:

• The sympathetic nervous system

• Catecholamines like noradrenaline

• A rapid shift in breathing and heart rate

This is not meant to feel pleasant.

The after-effect is where the magic happens:

• Endorphins increase

• Dopamine signaling rises

• Parasympathetic rebound kicks in

That post-swim euphoria is not psychological. It’s neurochemical.

And importantly: if you never feel the calm after, it’s often a sign you stayed in too long.

3. “Should I cold plunge when I’m exhausted or stressed?”

This is one of the most misunderstood topics in cold exposure.

If you are:

• Mentally stressed but physically rested → cold can help

• Physically exhausted or under-fueled → cold can backfire

Cold exposure requires energy availability.
When glycogen is low and cortisol is already high, cold can deepen fatigue rather than relieve it.

This is why I often say:
cold is not recovery — it is training for recovery.

You still need sleep, nourishment, and warmth to complete the adaptation loop.

Read more

For most women, it begins years before menopause itself — often in the mid-30s or early 40s. Estrogen does not decline smoothly during this phase. It fluctuates. And fluctuation is what creates instability in the system.

The earliest signs are rarely dramatic. Sleep becomes lighter. Recovery takes longer. Emotional regulation requires more effort. Body temperature feels harder to control. Training responses change. Many women notice subtle shifts in body composition or appetite, even though standard blood tests remain within reference ranges.

From a biological perspective, this is expected.

Estrogen interacts directly with the brain regions that regulate temperature, stress responses, glucose metabolism, sleep architecture, and inflammation. When estrogen signalling becomes less predictable, these systems require more regulation and more margin.

Most women are not taught to recognise this phase as a transition. As a result, they interpret the changes as personal failure, ageing, or loss of discipline.

Temperature as a Regulatory Input

Thermal stress is one of the most direct ways to influence the nervous system and metabolic regulation.

Cold and heat exposure affect:

• Central temperature regulation

• Cortisol dynamics

• Brown adipose tissue activity

• Insulin sensitivity

• Sleep depth and timing

• Inflammatory signalling

In women, these effects are tightly linked to hormonal state. The same exposure can support regulation in one phase and increase stress in another. This is why context, timing, and dose matter.

Thermal stress works when it is applied with an understanding of female physiology — not when it is copied from generalised protocols.

Learning the Physiology in the Body

The Thermalist® Women’s Retreat in Sweden is designed as a practical immersion into these mechanisms.

Across four days, participants experience:

• Guided cold and heat exposure adapted for female hormonal physiology

• Women’s health masterclasses covering peri-menopause, menopause, metabolism, and nervous system regulation

• Daily ocean dips and sauna sessions

• Nordic meals structured for blood sugar stability and sustained energy

• Time in nature, structured rest, and shared reflection

The group is limited to 20 women to allow physiological regulation, learning, and recovery to occur without overload.

Women attend alone or together with someone close to them. Many come because they are already noticing change and want to understand what is happening while they still feel functional.

Practical Details

📍 Halmstad, Sweden
📅 24–27 April 2026
👩‍🔬 Led by Dr. Susanna Søberg
🔬 Cold • Heat • Hormones • Metabolism • Nervous System

Read about the Retreat

The retreat is women-only and open to all life stages, with particular relevance for women in peri-menopause and menopause. An early bird rate (15%) is currently available. Places are limited.

Full details are available here:
[Thermalist® Women’s Retreat in Sweden]

Hormonal transitions are not abstract concepts.
They are lived physiological states.

Understanding them early changes how women move through the next decades of life.

With warmth (and a little cold),
Dr. Susanna Søberg
Metabolic Scientist & Founder, Thermalist Method®

If this newsletter was forwarded to you, you can subscribe here.

Copyright © 2023 Soeberg Institute. All rights reserved.

Copenhagen, Denmark.

Disclaimer: The Thermalist Journal is for general informational purposes only and does 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 in this Journal or materials linked from this Journal is at the user’s own risk. The content of this Journal 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 professionals for any such conditions.

This first episode sets the foundation.

This episode is brought to you by
FILTEROPTIX — save 15% with code SOEBERG

https://filteroptix.com/

Read more

The Reset Lab Podcast is now live.

Do me a favor and subscribe to the channel on Youtube, Spotify or Apple Podcast so that we know that you want more episodes. It is in fact created for you!

This podcast is created as a space for deeper, slower conversations about:

• Metabolism as a reflection of stress, rhythm, and recovery

• Why so many bodies are stuck in survival mode

• How cold, heat, and breath influence the nervous system

• What it actually means to reset physiology—not override it

Each episode is grounded in science, but designed to be practical, reflective, and applicable to real life—especially for women navigating stress, overload, and constant demand.

🎧 Listen to the Reset Lab Podcast here:

Reset Lab Podcast

🌿 The Thermalist® Women’s Retreat — Now with 15% Off

To celebrate the launch of the Reset Lab Podcast - and our new Retreat - I’m offering 15% off the upcoming Thermalist® Women’s Retreat.

The retreat includes:

• Guided cold and heat exposure based on physiology—not endurance

• Nervous system regulation and metabolic support

• Sauna meditations designed specifically for women

• Space for rest, reflection, and reconnection

This is not a performance-based retreat.
It’s a carefully designed environment for regulation, clarity, and embodied learning.

👉 Learn more & reserve your place: Link to the Retreat

Thermalist Women's Retreat

One shared intention

Both the Reset Lab Podcast and the Thermalist® Women’s Retreat are built on the same principle:

Health is not something you push for.
It’s something that emerges when the body feels safe, supported, and regulated. It’s time for women to learn how - treat yourself this.

You’re welcome to start by listening.
And if it feels right, to continue by stepping into the experience.

Warm regards,
Dr. Susanna Søberg
Founder of the Thermalist® Method
Søberg Institute