Dr. Craig Heller: Using Temperature To Optimize Performance, Brain & Body Health
from Huberman Lab
by Scicomm Media
Published: Mon Oct 04 2021
Show Notes
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.
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Timestamps
Introducing Dr. Craig Heller, Physiology & Performance
Sponsors: AG1, LMNT & Waking Up
Cold Showers, Ice Baths, Cryotherapy
Boundary Layers
Cooling Before Aerobic Activity to Enhance Performance
Anaerobic Activity Locally Increases Muscle Heat
Temperature Gates Our Energy Use
Local Versus Systemic Fatigue: Heat Is Why We Fail
Cooling Off: Most Methods are Counterproductive
Exercise-Induced Brain Fog
Hyperthermia
Best Body Sites for Cooling: Palms, Foot Pads, Upper Face
Cooling Your Brain via The Upper Face; Concussion
Extraordinary (Tripling!) Performance by Cooling the Palms
Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling
Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling
Enhancing Endurance with Proper Cooling
Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling
How You Can Use Palmer Cooling to Enhance Performance
Radiation, Convection, Heat-Transfer, Role of Surface Area
Hypothermia Story, Ideal Re-Heating Strategy
Paw-lmer Cooling for Dog Health & Performance
Warming Up, & Varying Temperature Around the Body
Cooling-Enhanced Performance Is Permanent
Anabolic Steroids versus Palmer Cooling
Female Athletic Performance
Shivering & Cold, Metabolism
Studies of Bears & Hibernation, Brown Fat
Brown Fat Distribution & Activation In Humans
Brain Freeze, Ice Headache: Blood Pressure, Headache
Fidgeters, Non-Exercise Induced Thermogenesis
How Pre-Workout Drinks, & Caffeine May Inhibit Performance
Sleep, Cold, Warm Baths, Screens, & Socks
Synthesis
Supporting the Podcast & Scientific Research