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

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)
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