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Supercharge Exercise Performance & Recovery with Cooling

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 explain the science of heating and cooling the body, a process called thermoregulation-- and how to apply that knowledge to significantly improve physical performance. I describe the three areas of our body that can remove heat (or bring heat into the body) faster than anywhere else, why that is so, and how proper cooling of these areas with specific protocols can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same weight loads, or to run, cycle or swim significantly further. I also describe how to use directed cooling of so-called glabrous skin: the bottoms of feet, palms and face, to significantly enhance recovery times from exercise. Also, why the common practices of trying to heat up or cool the body via the torso or whole-body submersion in cold can be inefficient and/or dangerous-- and the better alternatives. Finally, I discuss the temperature-effects of caffeine, alcohol and anti-inflammatory compounds. The information in this episode is focused on mechanisms and tools for increasing athletic or exercise performance.
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) Introduction
(00:00:31) Sponsors: AG1, LMNT
(00:05:08) Physical Performance & Skill Learning
(00:06:40) Optimal Learning Protocol (Recap): 4 Steps
(00:08:31) Variables Impacting Physical Performance
(00:10:00) Temperature Is the Dominant Variable
(00:12:08) Understanding Mechanism Is Key
(00:13:42) Heat: The Enemy of All Performance (& Why)
(00:16:30) Blood Flow & Sweating & Piloerection
(00:22:35) Heat Is What Limits Effort: Even If You Feel Fine/Motivated
(00:25:29) Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability
(00:26:42) Heat Induced Confusion & Death
(00:30:02) The Three Body Parts Best For Heating & Cooling Your Whole Body
(00:31:38) Face, Palms, Bottoms of Feet; Glabrous Skin
(00:33:00) Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)!
(00:37:15) Palmar Cooling Can Supercharge Your Athletic Performance
(00:38:35) ATP, Pyruvate Kinase & Heat
(00:40:55) Palmer Cooling Outperforms Anabolic Steroids Several-Fold
(00:43:45) Increasing Endurance, Willpower & Persistence
(00:46:33) Cardiac Drift, & Moving the ”I Quit” Point
(00:50:44) Deliberate Heating: Myths and Better Protocols
(00:53:20) Protocols For Self-Directed Cooling To Vastly Improve Performance
(00:59:23) How To Use Cold To Recover Faster & More Thoroughly
(01:02:05) Ice Baths & Cold Showers Can Prevent Training Progress: mTOR, etc.
(01:06:29) Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter
(01:09:44) Are Stimulants Counter Productive For Performance? It Depends.
(01:12:00) The Caffeine Rule & “Caffeine Adaptation”
(01:14:20) NSAIDs for Training: Performance Enhancements & Risks
(01:17:00) The Best Way to Explore Your Own “Parameter Space”
(01:18:35) Tools: How To Try
(01:21:35) Cost-Free Support, & Additional Support & Resources
Title Card Photo Credit: Mike Blabac
Disclaimer

This episode I explain the science of heating and cooling the body, a process called thermoregulation-- and how to apply that knowledge to significantly improve physical performance. I describe the three areas of our body that can remove heat (or bring heat into the body) faster than anywhere else, why that is so, and how proper cooling of these areas with specific protocols can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same weight loads, or to run, cycle or swim significantly further. I also describe how to use directed cooling of so-called glabrous skin: the bottoms of feet, palms and face, to significantly enhance recovery times from exercise. Also, why the common practices of trying to heat up or cool the body via the torso or whole-body submersion in cold can be inefficient and/or dangerous-- and the better alternatives. Finally, I discuss the temperature-effects of caffeine, alcohol and anti-inflammatory compounds. The information in this episode is focused on mechanisms and tools for increasing athletic or exercise performance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:31) Sponsors: AG1, LMNT
(00:05:08) Physical Performance & Skill Learning
(00:06:40) Optimal Learning Protocol (Recap): 4 Steps
(00:08:31) Variables Impacting Physical Performance
(00:10:00) Temperature Is the Dominant Variable
(00:12:08) Understanding Mechanism Is Key
(00:13:42) Heat: The Enemy of All Performance (& Why)
(00:16:30) Blood Flow & Sweating & Piloerection
(00:22:35) Heat Is What Limits Effort: Even If You Feel Fine/Motivated
(00:25:29) Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability
(00:26:42) Heat Induced Confusion & Death
(00:30:02) The Three Body Parts Best For Heating & Cooling Your Whole Body
(00:31:38) Face, Palms, Bottoms of Feet; Glabrous Skin
(00:33:00) Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)!
(00:37:15) Palmar Cooling Can Supercharge Your Athletic Performance
(00:38:35) ATP, Pyruvate Kinase & Heat
(00:40:55) Palmer Cooling Outperforms Anabolic Steroids Several-Fold
(00:43:45) Increasing Endurance, Willpower & Persistence
(00:46:33) Cardiac Drift, & Moving the ”I Quit” Point
(00:50:44) Deliberate Heating: Myths and Better Protocols
(00:53:20) Protocols For Self-Directed Cooling To Vastly Improve Performance
(00:59:23) How To Use Cold To Recover Faster & More Thoroughly
(01:02:05) Ice Baths & Cold Showers Can Prevent Training Progress: mTOR, etc.
(01:06:29) Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter
(01:09:44) Are Stimulants Counter Productive For Performance? It Depends.
(01:12:00) The Caffeine Rule & “Caffeine Adaptation”
(01:14:20) NSAIDs for Training: Performance Enhancements & Risks
(01:17:00) The Best Way to Explore Your Own “Parameter Space”
(01:18:35) Tools: How To Try
(01:21:35) Cost-Free Support, & Additional Support & Resources
Title Card Photo Credit: Mike Blabac
Disclaimer
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