Metabolic scientist. Creator of the Søberg Principle and the Thermalist® Method. I write the evidence-based science of cold, heat, recovery, and the food that supports your metabolism: what is proven, and what is not. PhD from the University of Copenhagen
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A reader asked for a breakfast that keeps her blood sugar steady through the morning. This is my answer: a warm, turmeric-spiced tofu scramble, high in protein and genuinely savoury.
A warm, spiced lentil soup, protein and fibre in a bowl, built to steady your blood sugar and keep hunger away all afternoon. A different shape of meal for the Plate.
A cold, no-cook open rye sandwich with mackerel, the quickest way I know to get real omega-3 and protein into the middle of a busy day. A Danish everyday lunch for the Plate.
The real question is not “does it work.” It is “proven for what.” Here is how I sort the most popular supplements once you ask it properly.
Every popular supplement sorted by what the evidence supports, and a decision guide that turns it into buy or do-not-buy for your own situation.
The dense, dark, seed-packed rye bread that is the base of Danish lunch, and one of the best-evidenced everyday choices for steady blood sugar. No sourdough starter needed.
A second week of Nordic eating, built to steady your blood sugar, protect your muscle, and keep your evenings calm. New meals, same science.
Happy Friday. Five quick things from my week.
A warm, spiced, protein-packed bowl built for the one thing that matters most in midlife: protecting your muscle. The food side of this week’s Journal piece on midlife metabolism.
The most overlooked lever in sleep is not a supplement or a screen habit. It is your body temperature, and cold and heat move it more than almost anything else.
For members. Thank you for being here.
Kiwi, tart cherry, and yogurt, the small handful of foods with genuine sleep research behind them. The food side of this week’s Journal piece on temperature and sleep.
The problem was never how much stress you meet. It is whether your body ever finishes it.
A 530 percent noradrenaline spike, a stress hormone that falls instead of rising, and the quiet two minutes after the cold that decide whether any of it worked.
A warm, magnesium-rich plate built for the end of a stressful day. The food side of winding down, to go with this week’s Journal pieces on stress and menopause.
What shifts when oestrogen falls, and why two of the oldest tools we have are the ones almost no one thinks to use.
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By Dr.
For members. Thank you for being here.
A ten-day study raised insulin sensitivity by 43 percent. Then a second study found nothing, and the difference between them is the interesting part.
The 43 percent finding was really about muscle, not brown fat, and that changes everything about how you should time cold around food.
Two ancient reflexes fire the instant you hit the cold, and they are pulling your heart in opposite directions.
The gasp that starts most drownings, the breath-hold that quietly raises your risk, and how to enter cold so neither reflex gets the upper hand.
