October 4, 2021 • 1hr 48min

Dr. Craig Heller: Using Temperature To Optimize Performance, Brain & Body Health

Huberman Lab

In this episode, Dr. Andrew Huberman interviews Dr. Craig Heller, Professor of Biology at Stanford University and world expert on the science of temperature regulation. They discuss how the body and brain maintain temperature under different conditions and how most people use the wrong approach to cool off or heat up. Dr. Heller explains the best ways to offset hyperthermia and hypothermia. He also describes how we can use precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. The conversation covers both practical tools and the underlying mechanistic science.

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Key Takeaways

Cooling the body's natural "heat loss portals" (palms, soles of feet, face) is far more effective for reducing body temperature than traditional methods like ice packs on the neck or torso. These areas have specialized blood vessels that allow for rapid heat exchange.
Proper cooling between sets of exercise can dramatically improve performance, allowing for up to 3x more total work volume. This effect is seen in both strength and endurance activities.
Cooling during exercise eliminates delayed onset muscle soreness (DOMS) and allows for faster recovery. The performance gains from cooling-enhanced workouts are maintained even when not using cooling in future workouts.
Most common cooling methods like ice baths or cold packs on the torso are ineffective or even counterproductive. They can cause vasoconstriction and trap heat in the body.
Temperature is a major limiting factor in physical performance. Muscles fail primarily due to overheating, not lack of energy/fuel.
Cooling technology developed by Dr. Heller's lab has shown remarkable performance enhancement in military, professional sports, and other applications. A commercial product called the "Cool Mitt" is in development.
Proper cooling methods are more effective for enhancing strength performance than anabolic steroids, based on comparisons to published steroid studies.
For optimal sleep, a cool room temperature is ideal as it allows for passive thermoregulation by sticking out hands/feet as needed during the night.

Introduction

In this episode, Dr. Andrew Huberman interviews Dr. Craig Heller, Professor of Biology at Stanford University and world expert on the science of temperature regulation. They discuss how the body and brain maintain temperature under different conditions and how most people use the wrong approach to cool off or heat up.

Dr. Heller explains the best ways to offset hyperthermia and hypothermia. He also describes how we can use precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. The conversation covers both practical tools and the underlying mechanistic science.

Topics Discussed

Cold Exposure and Common Cooling Misconceptions (6:41)

Cold showers and ice baths provide an adrenaline boost but don't necessarily translate to physiological benefits
Vasoconstriction from cold exposure can actually make it harder for the body to lose heat
Cooling the torso or using ice packs on neck/armpits is ineffective and can be counterproductive
The body develops an insulating "boundary layer" in still cold water, moving disrupts this

The Body's Natural Heat Loss Portals (31:54)

Palms, soles of feet, and upper face have specialized blood vessels for heat exchange
These areas have arteriovenous anastomoses (AVAs) that allow blood to bypass capillaries
Cooling these areas is far more effective than cooling other body parts
"If you want to maximize your heat loss, you want to have as thin a protector as possible on your hands." - Dr. Craig Heller

Cooling Technology and Performance Enhancement (41:25)

Dr. Heller's lab developed palm cooling devices that dramatically improve exercise performance
Example: NFL player tripled his dips workout volume in one month using palm cooling
Cooling eliminates delayed onset muscle soreness (DOMS) after intense workouts
Performance gains are maintained even when not using cooling in future workouts
"From one day to two or three days later, with cooling, he doubled the total work volume. He doubled the total number of dips." - Dr. Craig Heller

Mechanisms of Muscle Fatigue and Failure (16:45)

Muscles fail primarily due to overheating, not lack of energy/fuel
A temperature-sensitive enzyme shuts off fuel supply to mitochondria when muscles overheat
This is a protective mechanism to prevent muscle damage from hyperthermia
Proper cooling allows muscles to work longer before hitting this temperature limit

Comparison to Anabolic Steroids (1:19:55)

Analysis of reputable steroid studies shows ~1% strength increase per week
Palm cooling studies show up to 300% strength increases in one month
Cooling technology is far more effective than steroids for enhancing performance
"Why would you endanger your health as well as your legal ability to compete with such an ineffective tool [steroids]?" - Dr. Craig Heller

Applications Beyond Athletics (50:00)

Cooling technology helps multiple sclerosis patients overcome heat sensitivity
Military special forces use cooling to enhance endurance in hot environments
Cooling helped Ebola workers extend time in protective gear from 15-20 minutes to much longer

Proper Warming Up and Temperature Variation (1:12:45)

Warming up is more about increasing flexibility than raising body temperature
Different body parts are at different temperatures normally
Core temperature is best measured in the esophagus, tympanic (ear) is next best option

Brown Fat and Shivering (1:25:18)

Humans have brown fat distributed throughout the body, not in discrete pads like other mammals
Shivering and brown fat activation increase metabolism, but less than exercise
Cold exposure may increase brown fat in humans but more research is needed

Pre-Workout Drinks and Caffeine (1:39:44)

Caffeine blocks adenosine, which normally helps increase blood flow to muscles
Pre-workout stimulants may actually hinder performance by reducing muscle oxygenation
More research is needed on the effects of common pre-workout ingredients

Sleep and Temperature Regulation (1:43:42)

Cool room temperature is ideal for sleep as it allows passive thermoregulation
Sticking out hands/feet from covers helps regulate temperature during sleep
Warm baths before bed can be conducive to good sleep
Avoid screens before bed as blue light affects circadian rhythms

Conclusion

This episode provides groundbreaking insights into the role of temperature regulation in human performance and health. Dr. Heller's research on palm cooling technology demonstrates remarkable potential for enhancing athletic performance, military operations, and medical treatments. The discussion challenges many common assumptions about cooling methods and offers practical advice for leveraging temperature regulation in daily life.

Key takeaways include the importance of cooling the body's natural heat loss portals, the limitations of traditional cooling methods, and the potential for dramatic performance enhancement through proper cooling techniques. The conversation also touches on broader topics like sleep, metabolism, and pre-workout supplements, providing a comprehensive look at how temperature affects various aspects of human physiology.

As research in this field continues to develop, it's clear that temperature regulation will play an increasingly important role in optimizing human performance and health. The "Cool Mitt" technology discussed shows particular promise and may soon be available for wider use beyond professional athletics and military applications.