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

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  
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