Tuesday, October 26, 2021
Cold Thermogenesis

Supercharge Exercise Performance & Recovery with Cooling | Huberman Lab Podcast #19



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.

Thank you to our sponsors:
InsideTracker – https://insidetracker.com/huberman
Helix – https://helixsleep.com/huberman
Theragun – https://theragun.com/huberman

Our Patreon page:
https://www.patreon.com/andrewhuberman

Supplements from Thorne:
http://www.thorne.com/u/huberman

Social:
Instagram – https://www.instagram.com/hubermanlab
Twitter – https://twitter.com/hubermanlab
Facebook – https://www.facebook.com/hubermanlab

Timestamps:
00:00:00 Introduction
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

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman’s teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com

source

Similar Posts

25 thoughts on “Supercharge Exercise Performance & Recovery with Cooling | Huberman Lab Podcast #19
  1. Wow, I tried this today and I increased the number of reps in each sets by 50% easy. What's crazy is that I did not feel like I would reach ''muscular failure'', i.e. the point where the neuromuscular system can no longer produce adequate force to overcome a specific workload. It basically felt very safe to increase the reps thanks to the cold exposure on the three areas mentioned on this podcast. I also genuinely felt like I could go on, i.e.: I was not exhausted at all. This is truly amazing, thank you so much.

  2. I remember hearing sometime ago that wearing socks while sleeping can help with falling or staying asleep.

    So does this mean that by keeping the bottoms of our feet warm, it helps with vasodilation, and this helps keep our core temperature lower, resulting in a better condition for our body to sleep?

  3. I wonder if putting a cold wet face cloth on the forehead or holding a cold face cloth in one hand will have the same affect as cooling the face , palms of hands and soles of feet. Wonder if that can have the same affect when working with the patients in acute recovery period, when their strength , stamina , and endurance are really low.

  4. I wonder if putting a cold wet face cloth on the forehead or holding a cold face cloth in one hand will have the same affect as cooling the face , palms of hands and soles of feet. Wonder if that Kim have the same affect when working with the patients in acute recovery period, when their strength , stamina , and endurance are really low.

  5. I wonder if putting a cold wet face cloth on the forehead or holding a cold face cloth in one hand will have the same affect as cooling the face , palms of hands and soles of feet. Wonder if that Kim have the same affect when working with the patients in acute recovery period, when their strength , stamina , and endurance are really low.

  6. I wonder if putting a cold wet face cloth on the forehead or holding a cold face cloth in one hand will have the same affect as cooling the face , palms of hands and soles of feet. Wonder if that can have the same affect when working with the patients in acute recovery period, when their strength , stamina , and endurance are really low.

  7. I wonder if putting a cold wet face cloth on the forehead or holding a cold face cloth in one hand will have the same affect as cooling the face , palms of hands and soles of feet. Wonder if that can have the same affect when working with the patients in acute recovery period, when their strength , stamina , and endurance are really low.

  8. is putting a cold wet face cloth on the forehead, or holding a cold wet facecloth in a hand will have the same effect as cooling the face, palms of hands and soles of feet? I wonder if it will have the same effect when working with patients in acute period when their tolerance, endurance, strength are so low.

  9. I noticed you mention one way to cool down after a workout is by eating or drinking specific foods. One was alcoholic beverages, like beer, but isn't true that alcohol causes damage to muscles? Or excess drinking would cause that?

  10. is putting cold cloth on the forehead or holding a cold cloth will have the same impact as cooling the face? I wonder if I can apply that when working with patients in acute period who have low endurance, tolerance, strength

  11. First of all I want to say thank you for the outstanding podcast which I really do enjoy every time I listen to it.
    In this episode I had to think about the „Mission UK“ sports performance teas as you mentioned that lower proportions of caffeine can have positive benefits when it comes to endurance. I have been using their teas very regularly in fall 2020 and experienced more alertness and better capacity to endure higher temperatures as well as training intensity especially with their „hydrate matcha“ teas. The caffeine level is about 10-20mg – is there a chance that this is exactly a caffeine level that lowers the body temperature or are the positive effects I might have experienced due to different effects caused by other ingredients?

  12. Now the question is
    If the body is consuming Calories to cool down wouldn’t it be useless to do more reps if you can only use the same amount of energy

    Does this energy we save for cooling result in more muscle growth or is it just giving us more energy for the moment

  13. Are you aware of any useful mechanisms for physical activity either abnormally late, or early? I play recreational Hockey and our games typically start between 8-11pm… Could also be useful for military, or anyone trying to squeeze in a workout when they can.

    Thanks for all the great info, really love the podcast!!

  14. For many of your outstanding videos, I have been thinking about possible applications to multiple sclerosis (I have that condition); the ones about neuroplasticity, sleep, metabolism, and now performance. I actually found a short video where Stanford researches mentioned using this cooling device for people with MS, and was quite pleased with that. Naturally, I cannot do pushups, pullups and dips (once I could), I do way simpler things, but me too could feel a marked difference after cooling the palms of my hands. One of the many cool things that MS brought me, is an interest in neurology. Thanks so much for your videos!

  15. At around the 42 minute mark in the Joe Rogan Podcast you mention how being amped up before an exercise or learning bout is not good to retain the info. In this podcast you state something counter to that. Am I misinterpreting something?

  16. As of 16:48 on Tuesday, there are 11 individuals who “disliked” this episode. I would love to know how one would dislike this podcast, in general? (assuming it was an intentional act) For the records, I am not trying to be condescending, I am genuinely curious.

  17. Can you please write a book on how to become efficient both physically and mentally. I feel like your topics revolve around the theme of efficiency.

  18. Thank you for the amazing podcast! I was wondering if you could eventually do an episode covering whether or not there's any validity to all of the NAD precursor supplements on the market?

  19. There is a tribe in Mexico called taraumaras- world class distance /endurance runners. Mostly they run barefoot- could the contact with the cooler ground allow for more heat transfer, and therefore increase endurance?

  20. Very interesting info on AVA's and their function. My wife has hyperhydrosis and sweats perfusely sometimes by the act of thinking about it. She had lab work done and her norepinephrine was through the roof. Not sure how all of this correlates but I'll keep digging.

Leave a Reply

Your email address will not be published. Required fields are marked *