Women, Cold Exposure & Recovery — The Latest Science
For years, cold-water immersion (CWI) has been a go-to for athletes and recovery experts. But nearly all the science has been based on men.
Now, a new randomized controlled trial finally gives us answers about how women respond to CWI—especially after intense training.
As a metabolism scientist, I’ve broken down the study, the implications for adaptation and inflammation, and how women can use cold therapy with precision.
You’ll learn:
Why cold immersion may reduce soreness—but also blunt adaptation
How hormonal phases affect cold tolerance
What the science says about brown fat, metabolic resilience, and stress
How to dose cold correctly if you're a woman (or working with them)
🔗 Read the full article here →
Cold-Water Immersion and Women: What a New Study Reveals
This is the kind of science we need more of—real data, applied with care.
And if you’re ready to take your recovery knowledge deeper…
Explore the Thermalist® Method at Home — my full online course on using cold, heat, and breath for metabolic health and resilience.
Or sign-up for the Thermalist Instructor Certification — next cohort: October 24–26.
From Research to Real Life: Dr. Søberg’s Thermalist Method in Action
We’ve just returned from an incredible few days at the Thermalist Method Instructor Certification Workshop, and as Dr. Søberg’s team, we want to take a moment to reflect—not just on the success of the event, but on what it represents.
This wasn’t just another training. It was the realization of something much bigger: a decade of research, practice, and unwavering vision coming to life.
The Thermalist Method is not a trend or a borrowed concept. It is a fully original, science-backed framework created by Dr. Susanna Søberg—built from her research in metabolism, stress physiology, and hormetic therapy. What began as a hypothesis has grown into clinical trials, published findings, and now a practical method that is helping people regulate stress, recover better, and understand their biology on a deeper level.
And now, through these workshops, it’s reaching people all over the world.
The Thermalist Method Workshop is a hands-on experience designed to teach individuals how to use cold and heat exposure, breathwork, and intentional recovery to move from stress up to stress down—on purpose. It’s rooted in Dr. Søberg’s core principles: metabolic health, nervous system regulation, internal awareness, and the intelligent use of stress to build resilience.
Watching this latest group of instructors gain confidence, clarity, and purpose was deeply meaningful—for them, and for us. They’re now certified to bring this method to their own communities, leading workshops that are both scientifically rigorous and deeply human.
For Dr. Søberg, this was a full-circle moment. The research is no longer just in papers or journals—it’s alive in the hands of people who are using it to help others feel and live better.
This is what science looks like when it becomes real.
And for us as a team, it’s an honor to stand beside her as it happens.
— The Soeberg Institute Team
