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Essentials: Increase Strength & Endurance with Cooling Protocols | 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.

In this Huberman Lab Essentials episode, my guest is Dr. Craig Heller, PhD, a professor of biology at Stanford University and a world expert on the science of temperature regulation.

We discuss how the body and brain regulate temperature in different conditions and why conventional cooling methods, such as placing ice packs on the neck, do not effectively reduce core body temperature. Dr. Heller explains why cooling glabrous skin areas—the palms, soles and upper face—efficiently releases body heat and can significantly enhance physical performance and endurance. We discuss how targeted palmar cooling improves both short-term performance and long-term training adaptation in aerobic and anaerobic exercise.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00) Craig Heller 

(00:26) Deliberate Cold Exposure, Cold Showers, Ice Baths; Vasoconstriction 

(02:26) Cold Shower vs Cold Immersion, Boundary Layer, Tool: Improve Aerobic Exercise Performance 

(04:54) Anaerobic Exercise & Overheating, Muscle Failure, Muscle Fatigue 

(07:19) Sponsor: Carbon 

(09:06) Anaerobic Exercise, Cool Down with Ice Water or Cold Towel? 

(11:28) Should You Cool Body/Head to Lower Body Temperature?, Hyperthermia, Heat Stroke 

(15:17) Body Sites for Quick Cooling: Palms, Soles & Upper Face, Glabrous Surfaces 

(17:48) Tool: Loosen Grip & Performance; Gloves & Socks 

(19:21) Cooling Brain via Upper Face 

(20:41) Sponsor: AG1 

(22:05) Cooling Brain to Offset Concussion? 

(23:01) Enhance Anaerobic Performance & Cooling Palms, Heat Loss 

(26:17) Improve Aerobic Endurance & Cooling Palms 

(27:11) CoolMitt; Ice Cold Is Too Cold 

(30:11) Sponsor: Function 

(31:44) Tool: Use Palmer Cooling to Enhance Performance; Cooling Palms, Soles & Face 

(35:28) Acknowledgments

Disclaimer & Disclosures
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Essentials: Increase Strength & Endurance with Cooling Protocols | Dr. Craig Heller

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