May 10, 2021 • 1hr 20min

Supercharge Exercise Performance & Recovery with Cooling

Huberman Lab

In this episode, Dr. Andrew Huberman discusses the science of thermoregulation - how the body heats and cools itself - and how to apply this knowledge to significantly improve physical performance and recovery. He explains the key areas of the body involved in heat exchange, describes groundbreaking research on cooling techniques to enhance athletic output, and provides practical protocols for leveraging temperature to optimize exercise performance and recovery.

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Key Takeaways

Temperature is one of the most powerful variables for improving physical performance and recovery. Proper cooling techniques can allow athletes to dramatically increase their work output and endurance.
The body has three main compartments for regulating temperature: the core, the periphery (arms/legs), and three special areas - the face, palms of hands, and bottoms of feet.
The palms, bottoms of feet, and face have special blood vessel structures called arteriovenous anastomoses (AVAs) that allow for rapid heat exchange with the environment. Cooling these areas is the most effective way to lower core body temperature.
Cooling the palms during exercise can allow athletes to dramatically increase their work output - in some cases doubling, tripling or even quadrupling the number of repetitions they can perform.
Proper cooling techniques are superior to anabolic steroids for improving athletic performance in studies comparing the two approaches.
Cooling the body through these key areas is more effective than whole body cooling methods like ice baths, which can actually impair recovery by blocking muscle growth pathways.
Caffeine, alcohol, and NSAIDs all impact body temperature regulation and should be used strategically around exercise for optimal performance and recovery.
Understanding the mechanisms of body temperature regulation allows athletes to optimize their own protocols for improved performance and recovery.

Introduction

In this episode, Dr. Andrew Huberman discusses the science of thermoregulation - how the body heats and cools itself - and how to apply this knowledge to significantly improve physical performance and recovery. He explains the key areas of the body involved in heat exchange, describes groundbreaking research on cooling techniques to enhance athletic output, and provides practical protocols for leveraging temperature to optimize exercise performance and recovery.

Topics Discussed

The Importance of Temperature for Performance (8:31)

Dr. Huberman explains that of all the variables that impact physical performance, temperature is one of the most powerful and underappreciated factors. Proper temperature regulation can allow athletes to dramatically increase their work output and endurance.

Temperature impacts enzyme function and muscle contraction ability
Overheating leads to rapid fatigue and performance decline
Cooling the body strategically can allow for much greater work capacity

The Body's Temperature Regulation Systems (16:30)

The body has several mechanisms to regulate temperature and prevent dangerous overheating:

Vasodilation/vasoconstriction - blood vessels expand or contract to release or retain heat
Sweating - evaporation of sweat cools the skin
Piloerection (goosebumps) - raises body hair to trap an insulating layer of air

Dr. Huberman explains: "When we get cold, we tend to vasoconstrict, we tend, our blood vessels tend to constrict, and we tend to push energy toward the core of our body to preserve our core organs."

The Three Key Areas for Heat Exchange (30:02)

The body has three main compartments for regulating temperature:

The core (internal organs)
The periphery (arms, legs)
Three special areas: face, palms of hands, bottoms of feet

The face, palms, and feet have unique vascular structures called arteriovenous anastomoses (AVAs) that allow for rapid heat exchange with the environment. Cooling these areas is the most effective way to lower core body temperature.

Arteriovenous Anastomoses (AVAs) (33:00)

Dr. Huberman explains the unique structure and function of AVAs:

Direct connections between small arteries and veins
Allow blood to bypass capillaries
Have a large inner diameter and thick muscular walls
Can rapidly dilate or constrict to control blood flow
Allow for much more efficient heat exchange than other areas of the body

Palmar Cooling Research (37:15)

Dr. Huberman discusses groundbreaking research on palmar cooling by his colleague Dr. Craig Heller at Stanford:

Cooling the palms during exercise allowed subjects to dramatically increase work output
In one study, subjects went from 100 pull-ups to 600 pull-ups in the same time period
Bench press performance improved more with cooling than with anabolic steroids

"Cooling the core, I want to be very clear that it's not cooling the muscle. It wasn't about cooling the chest alone or just cooling the palms. It was about allowing cold to pass through the palms because of the unique vasculature that's there."

Mechanisms of Fatigue and the "I Quit" Point (46:33)

Dr. Huberman explains how body temperature impacts fatigue and the decision to stop exercising:

Cardiac drift - heart rate increases as body temperature rises, even at the same work output
The brain monitors both effort and heat-induced heart rate increases
At a certain threshold, the brain triggers the decision to stop exercising
Cooling allows athletes to delay this "I quit" point and continue exercising longer

Protocols for Self-Directed Cooling (53:20)

Dr. Huberman provides practical protocols for using cooling to enhance performance:

Cool hands in sink of cool (not ice cold) water for 10-30 seconds between sets
Use a frozen juice can or cold soda can, alternating between hands
Cool face with a damp cool cloth
Avoid whole body cooling methods like ice baths before exercise

Using Cold for Recovery (59:23)

Proper cooling can accelerate recovery between and after workouts:

Cool palms, feet, or face to quickly lower core temperature after exercise
More effective than whole body cooling methods like ice baths
Allows you to return to baseline temperature faster, speeding recovery

Ice Baths and Cold Showers Can Impair Recovery (1:02:05)

Dr. Huberman explains why whole body cold exposure after exercise can be counterproductive:

Blocks inflammation needed for adaptation
Impairs activation of muscle growth pathways like mTOR
Can prevent hypertrophy and strength gains
Targeted cooling of palms/feet/face is superior for recovery

Effects of Caffeine, Alcohol and NSAIDs on Temperature (1:06:29)

Common substances can impact temperature regulation around exercise:

Caffeine: Increases core temperature in non-habitual users, but causes vasodilation in habitual users
Alcohol: Causes vasodilation and drops body temperature
NSAIDs: Lower body temperature, used by some endurance athletes

Caffeine Use Strategies (1:12:00)

Dr. Huberman provides guidelines for strategic caffeine use:

Non-habitual users should avoid caffeine before exercise due to temperature increase
Habitual users can benefit from caffeine's vasodilation effect before exercise
Avoid caffeine after exercise, as it causes vasoconstriction as it wears off

NSAIDs for Training (1:14:20)

Dr. Huberman discusses the pros and cons of using NSAIDs around exercise:

Can lower body temperature, potentially enhancing endurance
Risks to liver and kidney function, especially during long exercise bouts
Should be used cautiously and under guidance of a coach/doctor

Conclusion

Understanding the mechanisms of body temperature regulation provides powerful tools for enhancing athletic performance and recovery. By leveraging the body's key heat exchange areas - the palms, feet, and face - athletes can dramatically increase their work capacity and optimize post-exercise recovery. While substances like caffeine and NSAIDs can impact temperature regulation, targeted cooling protocols offer a safer and more effective approach for most athletes. Dr. Huberman encourages listeners to experiment with these techniques and find the optimal protocols for their own training and performance goals.