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Using Temperature To Optimize Performance, Brain & Body Health | Dr. Craig Heller

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

This episode I am joined by Dr. Craig Heller, Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Dr. Craig Heller, Physiology & Performance
(00:02:20) Sponsors: AG1, LMNT
(00:06:45) Cold Showers, Ice Baths, Cryotherapy
(00:10:45) Boundary Layers 
(00:11:55) Cooling Before Aerobic Activity to Enhance Performance
(00:14:45) Anaerobic Activity Locally Increases Muscle Heat
(00:16:45) Temperature Gates Our Energy Use 
(00:19:00) Local Versus Systemic Fatigue: Heat Is Why We Fail
(00:22:10) Cooling Off: Most Methods are Counterproductive
(00:26:43) Exercise-Induced Brain Fog
(00:27:45) Hyperthermia
(00:31:50) Best Body Sites for Cooling: Palms, Foot Pads, Upper Face 
(00:38:00) Cooling Your Brain via The Upper Face; Concussion
(00:41:25) Extraordinary (Tripling!) Performance by Cooling the Palms
(00:45:35) Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling
(00:50:00) Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling
(00:51:00) Enhancing Endurance with Proper Cooling
(00:53:00) Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling
(00:58:20) How You Can Use Palmer Cooling to Enhance Performance
(01:01:15) Radiation, Convection, Heat-Transfer, Role of Surface Area
(01:04:40) Hypothermia Story, Ideal Re-Heating Strategy
(01:11:40) Paw-lmer Cooling for Dog Health & Performance
(01:12:45) Warming Up, & Varying Temperature Around the Body
(01:17:35) Cooling-Enhanced Performance Is Permanent
(01:19:55) Anabolic Steroids versus Palmer Cooling
(01:24:00) Female Athletic Performance 
(01:25:18) Shivering & Cold, Metabolism
(01:26:55) Studies of Bears & Hibernation, Brown Fat
(01:31:10) Brown Fat Distribution & Activation In Humans
(01:34:18) Brain Freeze, Ice Headache: Blood Pressure, Headache
(01:37:50) Fidgeters, Non-Exercise Induced Thermogenesis
(01:39:44) How Pre-Workout Drinks, & Caffeine May Inhibit Performance
(01:43:42) Sleep, Cold, Warm Baths, Screens, & Socks
(01:48:44) Synthesis
(01:49:30) Supporting the Podcast & Scientific Research 
Title Card Photo Credit: Mike Blabac
Disclaimer

This episode I am joined by Dr. Craig Heller, Ph.D., Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introducing Dr. Craig Heller, Physiology & Performance  
00:02:20 Sponsors: AG1, LMNT & Waking Up
00:06:45 Cold Showers, Ice Baths, Cryotherapy  
00:10:45 Boundary Layers  
00:11:55 Cooling Before Aerobic Activity to Enhance Performance  
00:14:45 Anaerobic Activity Locally Increases Muscle Heat  
00:16:45 Temperature Gates Our Energy Use  
00:19:00 Local Versus Systemic Fatigue: Heat Is Why We Fail  
00:22:10 Cooling Off: Most Methods are Counterproductive  
00:26:43 Exercise-Induced Brain Fog  
00:27:45 Hyperthermia  
00:31:50 Best Body Sites for Cooling: Palms, Foot Pads, Upper Face  
00:38:00 Cooling Your Brain via The Upper Face; Concussion  
00:41:25 Extraordinary (Tripling!) Performance by Cooling the Palms  
00:45:35 Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling  
00:50:00 Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling  
00:51:00 Enhancing Endurance with Proper Cooling  
00:53:00 Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling  
00:58:20 How You Can Use Palmer Cooling to Enhance Performance  
01:01:15 Radiation, Convection, Heat-Transfer, Role of Surface Area  
01:04:40 Hypothermia Story, Ideal Re-Heating Strategy  
01:11:40 Paw-lmer Cooling for Dog Health & Performance  
01:12:45 Warming Up, & Varying Temperature Around the Body  
01:17:35 Cooling-Enhanced Performance Is Permanent  
01:19:55 Anabolic Steroids versus Palmer Cooling  
01:24:00 Female Athletic Performance  
01:25:18 Shivering & Cold, Metabolism  
01:26:55 Studies of Bears & Hibernation, Brown Fat  
01:31:10 Brown Fat Distribution & Activation In Humans  
01:34:18 Brain Freeze, Ice Headache: Blood Pressure, Headache  
01:37:50 Fidgeters, Non-Exercise Induced Thermogenesis  
01:39:44 How Pre-Workout Drinks, & Caffeine May Inhibit Performance  
01:43:42 Sleep, Cold, Warm Baths, Screens, & Socks  
01:48:44 Synthesis  
01:49:30 Supporting the Podcast & Scientific Research  
Disclaimer & Disclosures
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