Episode
Supercharge Exercise Performance & Recovery with Cooling
1:22:57
Published: Mon May 10 2021
Description
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/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:31) Sponsors: AG1, LMNT, Thesis, Momentous (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
Chapters
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00:00 - 01:33 (01:33)
Summary
This episode discusses the numerous benefits of Vitamin D3 for brain and body health, and the ways in which it interacts with various biological systems.
EpisodeSupercharge Exercise Performance & Recovery with Cooling
PodcastHuberman Lab
This podcast highlights the significance of incorporating non-sleep deep rest, taking single ingredient supplements in optimized dosage and emphasizing on sleep hygiene for maximum learning benefits.
01:33 - 08:25 (06:52)
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This podcast highlights the significance of incorporating non-sleep deep rest, taking single ingredient supplements in optimized dosage and emphasizing on sleep hygiene for maximum learning benefits.
EpisodeSupercharge Exercise Performance & Recovery with Cooling
PodcastHuberman Lab
This podcast discusses how understanding the physiology of cold and heat can lead to improved physical performance and skill learning, and also mentions other factors such as hydration and nutrition.
08:25 - 15:08 (06:42)
Summary
This podcast discusses how understanding the physiology of cold and heat can lead to improved physical performance and skill learning, and also mentions other factors such as hydration and nutrition.
EpisodeSupercharge Exercise Performance & Recovery with Cooling
PodcastHuberman Lab
On a cold day, sweat can be brought to the surface due to dry air, while a hot and humid day can lead to the generation of heat shock proteins and excess sweating.
15:08 - 21:56 (06:47)
Summary
On a cold day, sweat can be brought to the surface due to dry air, while a hot and humid day can lead to the generation of heat shock proteins and excess sweating. Cold showers or frigid environments can have different effects on the body's insulation of heat.
EpisodeSupercharge Exercise Performance & Recovery with Cooling
PodcastHuberman Lab
Understanding the science behind heat regulation is important for optimizing physical performance.
21:56 - 29:10 (07:14)
Summary
Understanding the science behind heat regulation is important for optimizing physical performance. Proper cooling techniques can help people increase their athletic output and prevent dehydration and overheating, which can be just as dangerous as head injuries in professional combat sports.
EpisodeSupercharge Exercise Performance & Recovery with Cooling
PodcastHuberman Lab
The palms of our hands, the bottoms of our feet, and our faces are the best areas on our body for dissipating heat due to their vasculature and glabrous skin.
29:10 - 35:14 (06:04)
Summary
The palms of our hands, the bottoms of our feet, and our faces are the best areas on our body for dissipating heat due to their vasculature and glabrous skin.
EpisodeSupercharge Exercise Performance & Recovery with Cooling
PodcastHuberman Lab
The palms of our hands have unique vasculature called AVAs which allows more heat to leave and more cool to enter the body compared to other venous arterial capillary beds, and using this knowledge, people can use a device to cool their palms to perform better in physical activities like bench press exercises.
35:14 - 45:47 (10:33)
Summary
The palms of our hands have unique vasculature called AVAs which allows more heat to leave and more cool to enter the body compared to other venous arterial capillary beds, and using this knowledge, people can use a device to cool their palms to perform better in physical activities like bench press exercises.
EpisodeSupercharge Exercise Performance & Recovery with Cooling
PodcastHuberman Lab
Increasing the temperature in the environment while maintaining a steady heart rate during exercise can cause cardiac drift, leading to a higher heart rate and decreased exercise tolerance.
45:47 - 52:57 (07:10)
Summary
Increasing the temperature in the environment while maintaining a steady heart rate during exercise can cause cardiac drift, leading to a higher heart rate and decreased exercise tolerance.
EpisodeSupercharge Exercise Performance & Recovery with Cooling
PodcastHuberman Lab
Immersing the body in an ice bath or taking a cold shower may not be the most effective ways to cool down the body after exercising.
52:57 - 1:04:15 (11:17)
Summary
Immersing the body in an ice bath or taking a cold shower may not be the most effective ways to cool down the body after exercising. Instead, cooling the palms, soles of the feet, or face may be more efficient and avoid constriction of the vessels that allow the body to regulate temperature.
EpisodeSupercharge Exercise Performance & Recovery with Cooling
PodcastHuberman Lab
Drinking caffeine before a workout can increase core body temperature which constricts blood vessels and makes it harder to release heat.
1:04:16 - 1:14:06 (09:49)
Summary
Drinking caffeine before a workout can increase core body temperature which constricts blood vessels and makes it harder to release heat. Increasing body temperature before exercise is not ideal and can limit the amount of exercise that can be done.
EpisodeSupercharge Exercise Performance & Recovery with Cooling
PodcastHuberman Lab
The use of non steroid anti-inflammatory drugs, caffeine and alcohol can impact temperature and affect performance and recovery.
1:14:06 - 1:21:43 (07:37)
Summary
The use of non steroid anti-inflammatory drugs, caffeine and alcohol can impact temperature and affect performance and recovery. Therefore, it is recommended to be cautious while using them in training sessions.
EpisodeSupercharge Exercise Performance & Recovery with Cooling
PodcastHuberman Lab
The speaker provides listeners with information on how to stay updated on new episodes, where to leave feedback, and how to support the podcast through their sponsored partners.
1:21:43 - 1:22:50 (01:06)
Summary
The speaker provides listeners with information on how to stay updated on new episodes, where to leave feedback, and how to support the podcast through their sponsored partners. The podcast is sponsored by Momentus Supplements, which provides high-quality supplements with international shipping.