Supercharge Exercise Performance & Recovery with Cooling

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 Learn
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