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

This episode I am joined by Dr. Craig Heller, 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.
Thank you to our sponsors:
ROKA - www.roka.com -- code "huberman"
InsideTracker - www.insidetracker.com/huberman
Athletic Greens - www.athleticgreens.com/huberman
Support Research in Huberman Lab at Stanford:
hubermanlab.stanford.edu/giving
Our Patreon page:
/ andrewhuberman
Supplements from Thorne:
www.thorne.com/u/huberman
Social:
Instagram - / hubermanlab
Twitter - / hubermanlab
Facebook - / hubermanlab
Website - hubermanlab.com
Newsletter - hubermanlab.com/neural-network
Links:
Dr. Heller's Website - profiles.stanford.edu/h-craig...
CoolMitt Technology - www.coolmitt.com
Timestamps:
00:00:00 Introducing Dr. Craig Heller, Physiology & Performance
00:02:00 Sponsors: Roka, Inside Tracker, Athletic Greens
00:06:45 Cold Showers, Ice Baths, Cryotherapy
00:10:45 Boundary Layers
00:11:55 Cooling Before Aerobic Activity to Enhance Performance
00:14:45 Anaerobic Activity Locally Increases Muscle Heat
00:16:45 Temperature Gates Our Energy Use
00:19:00 Local Versus Systemic Fatigue: Heat Is Why We Fail
00:22:10 Cooling Off: Most Methods are Counterproductive
00:26:43 Exercise-Induced Brain Fog
00:27:45 Hyperthermia
00:31:50 Best Body Sites for Cooling: Palms, Foot Pads, Upper Face
00:38:00 Cooling Your Brain via The Upper Face; Concussion
00:41:25 Extraordinary (Tripling!) Performance by Cooling the Palms
00:45:35 Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling
00:50:00 Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling
00:51:00 Enhancing Endurance with Proper Cooling
00:53:00 Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling
00:58:20 How You Can Use Palmer Cooling to Enhance Performance
01:01:15 Radiation, Convection, Heat-Transfer, Role of Surface Area
01:04:40 Hypothermia Story, Ideal Re-Heating Strategy
01:11:40 Paw-lmer Cooling for Dog Health & Performance
01:12:45 Warming Up, & Varying Temperature Around the Body
01:17:35 Cooling-Enhanced Performance Is Permanent
01:19:55 Anabolic Steroids versus Palmer Cooling
01:24:00 Female Athletic Performance
01:25:18 Shivering & Cold, Metabolism
01:26:55 Studies of Bears & Hibernation, Brown Fat
01:31:10 Brown Fat Distribution & Activation In Humans
01:34:18 Brain Freeze, Ice Headache: Blood Pressure, Headache
01:37:50 Fidgeters, Non-Exercise Induced Thermogenesis
01:39:44 How Pre-Workout Drinks, & Caffeine May Inhibit Performance
01:43:42 Sleep, Cold, Warm Baths, Screens, & Socks
01:48:44 Synthesis
01:49:30 Supporting the Podcast & Scientific Research
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 - www.blabacphoto.com

[@dachag1452]

Being comfortable with saying "I don't know" - a great lesson to be learned here.

[@michaelbishopp7758]

1

[@beautyandmind]

Only the wise know that they don´t know everything and that it is ok to tell so. One year ago somebody asked me "when will the Pandemy be over". I thought for a moment, knowing what is expected, nevertheless answering with the truth.

[@Trynabethicc]

Can’t agree more

[@benjaminholt6640]

Totally

[@stevemcmaster6283]

It’s also very wise to tell people that your product made random women able to do 800 pushups in 45 minutes knowing that no one will question a white haired Stanford scientist about his claims.

[@AzguardMK]

I have watched all your episodes so far, and I think your way of presenting Science is perfect. Learned a lot... keep up the good work, AMAZING!

[@paultucker4656]

Agree

[@Laddesh]

Same here

[@trickofthelight7455]

Agree 100%. learning so much. I watch most episodes twice and one more time a few weeks later

[@ryanlen5337]

Let’s see those studies then if it’s science

[@AM-tj1lh]

Wish he was one of my Lowell teachers. I would have ended up addicted to Science instead of Psych. Blending the 2 currently, like a damn perfect mixed drink.

[@Chlom222]

The way Dr. Huberman looks at Dr. Heller is so endearing. Huberman is a prime example of a well-educated yet humble student. Well done.

[@abdolhamedsharef2924]

I ❤ this guy

[@SmedleyButlerIII]

You know you're addicted to Huberman Lab when you're laying in bed on a Sunday night...wondering what the topics gonna be in the morning. I sure never did that in school that's a fact.

[@scottcauley6862]

School is a racket.

[@SmedleyButlerIII]

@@scottcauley6862 Rockefeller education system....indeed sir

[@MFJoneser]

The prevailing and controlling minds (lawyers) of the 70’s, 80’s and 90’s completely failed the USA by systemically reforming nothing that didn’t financially serve them or their interests. The fallow minds of millions were deprived of knowledge as a result of sloth, greed, apathy, contempt. A new culture of patriotism rooted in a new era might be the way? Millions of children have been deprived knowledge of language, math, and history. The social controllers mistakenly thought uneducated folks are easier to dominate, when in fact, they are less reasonable, more desperate, more dangerous. We have to include the disenfranchised if we want to keep some peace..

[@SmedleyButlerIII]

@@MFJoneser Sullivan and Cromwell/Brown Brothers Harriman...indeed sir

[@Laddesh]

Lol you're totally right

[@frayfray720]

This might be a tired point with this crowd but I love that we can hear what scientists like Dr Heller are up to. I hope enough young people are searching out sources that highlight scientists like him. It's a beautiful thing you have going, Andrew.

[@rapuriri]

I am a plumber. I would freeze a small wash cloth and put it in my lunch box cooler. I would use it often during the day to wipe my face and hands. It always re-energized me. All the other guys on the job struggled with heat exhaustion. Now I know why. Thank you very much!!

[@La_sagne]

have you tried holding a copper pipe for a few seconds.. it should be great at conducting heat and you probably have easy access to pipes 😅

[@erikatrujillo7625]

I loved this thermoregulation talk. As an emergency medicine provider we initial cooling measures for patients after cardiac arrest to preserve energy and function as it promotes healing. The idea is to preserve brain function. We cool using the trunk of the body and thighs. I would love to see this idea of using hands and feet to facilitate cooling and re-heating.

[@LaszloMag]

If there was only one podcast I were allowed to listen to for the rest of my life I'd pick Huberman without even thinking twice.

[@spaceisalie5451]

yea cuz it would actually inform you with facts. Although jre and the tim dillon podcast are great

[@Laddesh]

Me too

[@renaissancestatesman]

Lex Fridman. Wider diversity of guests. Maybe Chris Williamson.

[@si3333]

The funny thing is that in childhood my mom always told us to heat feet in a bowl with circulating hot water in a bathroom when she suspected too much exposure to cold (winter, cold rain etc.). Not sure if it some sort of traditional medicine or ancestral family knowledge, but now it is evidence based and Dr. Craig's findings finally explain why this works!

[@looneyshadow1]

I had a cold show this morning for the 1st time in a long time and what this dr says about feeling more focused feeling more dopamine is true af

[@aaronpannell6401]

It's amazing to live in a time where this high quality of info is put out for free. Thank you!!

[@rbanyal]

This fabulous episode came exactly at a time when the The Nobel Prize in Physiology or Medicine 2021 was awarded for the discoveries of receptors for temperature and touch. Such a sweet coincidence. Dr Andrew is doing a great service to humanity by bringing in the latest and important scientific findings to the public domain. These podcasts are nothing less than a revolution.

[@cassandrabrecht]

Such an excellent interview! At home, I've been filling a sink with cool water and cooling my hands in between sets...works wonderfully!

[@DaveE99]

Thinking of carrying a cooler at the gym .lol

[@HannahIm]

What a great idea! I was also thinking of touching a cool metal surface.

[@grantdowler5352]

Dr Heller is the most well spoken guest yet

[@w.w.w.w.w]

#40 here we go! I've listened to the previous 39 for just a few times

[@thinkwhileeatingpasta5217]

Any notes? 😅

[@w.w.w.w.w]

@@thinkwhileeatingpasta5217 quite a few changes to my routine, but I recommend checking Andrew's instagram, his own notes are the best!

[@Ziifit]

Please have a podcast about sports injuries and recovery both physically and mentally. Thank you so much

[@FreestyleFitnessVids]

I second this

[@WillyDee123]

He has previously

[@yubia5216]

Check out his nineteenth podcast

[@Romeotje]

I love how you teach us stuff that we can use in our daily life. But also teach us the mechanisms, so we can apply that knowledge in the future to many other situations!

[@wieters1275]

I really appreciated that Dr. Heller qualified so many of his statements by saying that he couldn't speak authoritatively on certain subjects. That sort of disclaimer really makes the things he is willing to endorse much more powerful.

[@ANKA.OUTLOOK]

No other person on earth is bigger fan of Dr. Huberman than i am.

[@BotanicalBasil]

Okay

[@NediSafa]

No! I am!

[@RonSwansonIsMyGod]

Challenge accepted!

[@shirintobie-paul3501]

Thank you Dr. Huberman, team, sponsors and supporters! Thank you Dr. Craig Heller!!! It’s always great to learn the scientific WHY behind my children’s relationship with cold temperatures. I can certainly appreciate open windows for bedtime during the winter! Why isn’t this podcast at 1 MILLION SUBSCRIBERS YET? EPISODE 48! Let’s do here what this podcast did on Spotify!!!!!☀️SHARE!!!

[@Shadow77999]

My dopamine levels are spiked. I hope i dont get depressed in a few hours 😂

[@maryammohammed7386]

Me too 😃 just as I saw this video i thought about it the same way

[@SmedleyButlerIII]

Maybe if we paused it every 20 minutes and went to do something else...that way we're not decreasing our baseline...needing an even more badass lesson next Monday

[@susette2024]

Same here..

[@jolie-joli]

Love you whoever you are 😂

[@wessjr08]

Lol

[@manarbakhsh7776]

Thanks you Dr. Huberman for this excellent podcast. I’ve been recommending your podcast to all my friends, the ones interested in science of course. Much appreciate the time, effort and love you put into each episode.

[@AboodCohen]

I really love cold showers I think they made a huge difference in my life like this podcast thank you Dr Andrew.

[@KT-ed8hj]

Why?

[@benjaminangus3792]

When Dr Heller smiles I cannot help but see an old Robin Williams and it's making me very happy

[@luckgerrard]

The fact that this content is free blows my mind. Thanks Dr. Hub!

[@allangraham3649]

Big thanks to yoursel, the team and Craig for all your time and efforts to make this happen

[@peanutgallery7753]

It is nuts how the direction of flow in blood vessels can reverse. That is so wild. The circulatory system is so amazing

[@brownrice2112]

Best YT/Podcast of the Year!

[@temgmail3963]

what other podcast do you listen bro?

[@Vered.movement]

Thank you for hosting Dr.Craig Heller. The episode was so interesting and great fun to watch, This is outstanding . hope to see more of him in the future .

[@shambhaveemishra9842]

Please do a podcast with Dr. David Sinclair on ageing and longevity. In one episode he said you are a good friend so call him in 😊...... waiting for Huberman-Sinclair Podcast.

[@hubermanlab]

Already recorded! Release soon.

[@helyrambelo795]

Each week, I thin, Dr. Huberman is reading in my thoughts.... Thx so much 🙏👍🙂

[@MrGigigigi1984]

Thank you Dr Huberman, fantastic content as usual. If I may, an episode on the neuroscience of sex and orgasm would be interesting and unique. Plus, something on endorphin, which you have seldom if not never mentioned (contrary to dopamine, epinephrine, adrenaline and serotonin): is it unimportant? It's such a household term. Cheers!

[@landonmorrison9334]

This is a great idea, i've always wondered why he talks about serotonin as the molecule underlying social connection when it's well known to be endorphins that really underly social connection and separation distress calls in mammals and birds (panksepp, 2012)

[@honkhonk5181]

That is highly inappropriate of you! This is a family friendly community. How dare you suggest he do an episode on the disgusting act of the creation of life. You are a nasty person.

[@nicksmolich957]

Fantastic episode! I could listen to Dr. Huberman and Dr. Heller talk all day long!

[@elenabenjamin9980]

Thank you . Dr. Huberman. You are helping us so much! May God bless you!

[@nestorpalacios659]

I love when I find new teachers... great channel

[@xmus-flaxunjacksun-waxon3345]

Revolutionizing the game by providing free educational and beneficial information to the public! Amazing. Truly a gift.

[@ashjan3317]

MY life changes every time i listen to DR Andrew amazing thank you so much

[@frekkiskjalt5316]

Huberman Lab potcasts are obligatory to me. Just amazing

[@CelesteM]

Barefoot running (actually barefoot or in barefoot shoes - many of which are not weird looking at all!) is still very much a thing and has a multitude of benefits - one of which is the huge amount of sensory input we get from our feet, as you have touched on in previous episodes! You should definitely look into it for a future ep 😊 Lots of great resources but Dr. Emily Splichal would be a great place to start.

[@znorfel]

The episodes on balance and learning indeed fitted the whole barefoot philosophy extremely well. Increased proprioception, focused attention on how you put your feet and body on the ground and perhaps slightly messing with the vestibular system creates the perfect environment for learning how to move better. Would love to have an episode on the science of barefoot running!

[@django2387]

I’m left still with a few questions for Dr Heller: At what temps were the hands cooled to for the athlete performance study like the dips experiment? Options aside from frozen peas weren’t explored. The boundary effect where the hand and the immediate surface area of the peas would take effect. To simulate convection effects, could we instead use a bucket of say 70F water and swirl our hands in it for a few minutes? Or perhaps a machine like dyson bathroom hand dryers except one that blows cold air?

[@t1mmytiger]

What temperature - my question exactly

[@django2387]

@@t1mmytiger he’s going to give that info later today on insta supposedly. I’ll post his info regarding that in a reply here

[@maxlolialus5134]

I'm also interested in this. I searched for research papers on google scholar and found that researchers used temperatures in a range 10-24 degrees centigrade (50-75 Fahrenheit). I tried experimenting with different temperatures myself but I couldn't figure out the best one. There's one particular thing Dr. Heller says about how to know if the temperature is too low: your hand should not be cold after cooling. I used a pyrometer to measure the temperature of my palm after cooling and if measured immediately after cooling it is always the same as the temperature of the water which I used for cooing. So it is difficult to use this advice in practice.

[@michaeldeutsch1370]

@@maxlolialus5134 Didn't he say that the cold surface needs to be 10C? If the surface is too cold the blood vessels will constrict and shut off the cooling. What temperature did you try?

[@maxlolialus5134]

@@michaeldeutsch1370 Maybe I overlooked that moment when he says about 10C. I tried temperature around 22C and 14C.

[@gabrielaradu2970]

Today, after I watched this podcast, I worked out. Between series of pushups, I put my hands in cold water and I did more pushups than I usually do. It really works. Thank you for your work and what are you teaching us.

[@michaelcarpenella5769]

Thank you Dr. Huberman. Your podcast has helped me dramatically improve my life. An episode about CTE in sports would be super interesting.

[@mylovelyman2]

Andrew, I am a teacher of science and A level Biology in the UK.Your podcasts are excellent, you strike exactly the right balance between academic rigour and accessibility of content. Suffice to say, you are on my essential listening list for our students and have been promoted amongst the PE faculty. Good job Sir!

[@gstlynx]

Great content. I live in Thailand now where all A/C is pretty much room units in residential property. They are generally about 2.3 meters off the floor and thus the vent for outflow is angled down right to my face, so I hold my hands above my shoulders and get facial and palm cooling simultaneously. Brilliant. Thanks for all you do Dr. Huberman. Between you and Dr. Peter Attia, KZbin has some seriously rigorous academic and practical content.

[@abdolhamedsharef2924]

I am having the pleasure of putting on the earbuds and listening to these great minds ❤

[@robertobenedit]

This episode is a game changer in my life.

[@KayzeeFPS]

I'm cold adapted for months now, no depression, higher dopamine baseline. I take cold showers, don't have bath

[@27cobba]

how often do you have cold showers? Daily? Do you start with a warm shower?

[@davyroger3773]

Nice! Have you had these levels measured or are you just feeling it out?

[@KayzeeFPS]

@@davyroger3773 I'm feeling these out, because as per my awareness of my mood and feelings I can tell I am in a much better state of mind ( grateful, positive etc. ) and it's over sustained periods of time, rather than fleeting minutes or seconds which most people get through dopamine releasing activities.

[@KayzeeFPS]

@@27cobba pretty much daily. I don't remember even the last time I skipped. I used to do like 40-50 pushups to get my body warm and raise the core temperature but I've switched to a sweating for 5-10 minutes by creating a sauna like experience. I also tried wim Hof method but it was too time consuming for my morning routine.

[@holywoof6419]

Niceee I do cold showers everyday as well along with WHM

[@memastarful]

Really enjoyed processing the information. I use to run track long distance runner. So grateful I never aloud myself to over heat. I always drank lots of cold water and then dunk my head into water after a long run. Was taught to listen and pay attention to my body's signals.

[@nuka2010]

And on the same day of this podcast, 2 other scientists won Nobel price for "sense of touch and heat research"

[@hubermanlab]

I know those guys well. Ardem especially. And they are both wonderful people. So deserved- their work is phenomenal.

[@Kobe29261]

In theory* we can now introduce new sensory powers by introducing cells which lack this proprioceptive capacity to PIEZO receptor genes. The implications are simply staggering

[@groovyfeeling4us]

This is a phenomenal episode. I have watched it several times! Thank you Dr. Huberman!

[@homebakedgoods]

I've experienced this my whole life! I have always felt warmer than the average person, have warm hands in winter etc. And in summer (in India) my palms get so hot they ache! Also when I overheat I can't think properly and my stamina is way down. My solution has been to cool my palms down by gripping a bottle of ice cold water. Thanks for this talk -- I can relate to so much!

[@ANKA.OUTLOOK]

Just today The Nobel Assembly at the Karolinska Institute has decided to award the 2021 Nobel Prize in Physiology or Medicine to David Julius and Ardem Patapoutian “for their discoveries of receptors for temperature and touch”.

[@ccme7868]

Thank you for the information!

[@omniconservice244]

great discoveries, great lectures.

[@secen8913]

Thanks!

[@secenchinzorig550]

wow, really! our professor is on point.

[@dougchism5085]

Dr. Huberman and Dr. Heller, Thank you for your time to meet and discuss the chosen topic. It was of great personal benefit to hear your discussion. You gentlemen presented the information in a easy to understand manner. This new to me knowledge will be put to good use.

[@PabloFlores-ud2uy]

Another great episode!!! Thank you for doing this, I've learned so much! An episode about OCD would be awesome.

[@farmerpewpew]

I am a 5 handicap and I played in a tournament in July of this year, it was quite hot, and I believe this particular podcast episode helped me. I was So hot after my warmup session before the tournament began i recalled what was discussed and then looked for the nearest public cooler and just kept taking ice out and holding it in my hands until it melted while walking around, did this multiple times. I believe it did in fact help cool me down and because of that I felt like I was better able to control my breathing. with that being said I do believe that helped me shoot a better score as opposed to not having this information previously. thank you so much Dr. Huberman for making all of this incredible information so accessable!

[@kamilakarpinska4971]

I was about asking for cold episode!and here it is😊Many thanks for this amazing guest and your precious job dr.Huberman ❤❤❤

[@robertaronov3063]

Dr. Huberman, it is fascinating to listen to, what some may think, a simple interview. The information here is amazing and I’m going to use that in the gym. I do want it highlight that it is wonderful that you already know the material well and can guide your speaker, so he won’t lose his track of thought and would present the information in a very digestible fashion! Also, the fest is amazing! Thank you very much!

[@333rdAlchemist]

This series has been life changing for my daily fitness routine, I bring three ice cold cans of sparkling water in a insulated lunch box to the gym to grip and put on my face between sets. You’re the man!

[@black_star6077]

Nice! But remember not to cool too much, or you'll just end up constricting the blood vessels instead of dumping heat

[@Trynabethicc]

I bring my icepack wrapped up with a tower so that it doesn’t go too cold. It’s been working best so far for me but people and the trainers always look at me when i’m resting with cooling my palms with the icepack with their faces like 😂🤔😂🤔

[@SimianLogic]

Most of the conversation around palm cooling is about increasing peak performance -- has there been any work done on using it for weight loss? For example, if the cooling decreases cortisol and allows you to safely do cardio for 1.5 hours instead of 45 minutes/day without risk of overtraining. Anecdotally, my takeaway was to just make sure I had a fan blowing towards my face while doing my cardio and I've noticed significantly less sweat and lower heartrate while doing the same exercise. No noticeable difference on the calorie trackers, but I do feel like I could go a lot longer than before (but... I'm currently cutting myself off at around the 45min mark). I don't know if that "perceived difficulty" actually matches to stress levels, but figuring out a way to safely boost exercise calories seems like a useful topic of research.

[@Styl4x]

Hey Andrew, this is not related to this particular episode at all, but I've watched a clip of you with Derek (MPMD) talking about female hormones and how you are looking for an expert on the topic since there aren't many. Now I'm not an expert on this at all, but I think Louann Brizendine is someone that could help you on the topic. She's a neuropsychiatrist that specializes in female hormones and their effect. Maybe you are already aware of her since her books are quite popular, but if not I thought this might help you!

[@trgrs34]

My new favorite podcast! Thank you for your efforts & the quality of the information!

[@Shadow77999]

Right on the clock Dr.Hubes!

[@GravyBoat]

What a great guest!! Awesome guy. Thank you.

[@porporrina]

I listen to your Podcasts, whenever you talk about your dog, I can hear your loving happy and smiling through your talk !

[@celesteschacht8996]

Never understamate wherer Andrew can keep taking us! thank you!!!

[@janemckenzie7802]

Thank you for your thoroughly informative and fascinating podcasts! I kept hoping that thermal regulation issues related to menopause might come up, especially when talking about the hypothalamus. I really appreciated how you asked about crude techniques for the cooling glove type effect.

[@jony7779]

After listening to this podcast I tried a few tricks for heat extraction via glabrous areas while attacking my favorite 30-minute hill-climb segment on a road bike 1. remove gloves 2. take a loose grip on the bars / open palms to get some convective cooling from the air 3. put a bare palm against the cold metal bike frame 4. pour water on upper face / palms Beat my personal best by a minute 😁which is pretty significant since my record has stood for over 6 months and I climb this hill like 3 times a week.

[@kenhnsy]

Yep. Ready with my freezer packs and damp cloths for tomorrow. Another amazing Huberman podcast. Thanks!

[@getkuhler]

Palmar cooling is going to revolutionize sports performance. Dr. Heller and his team have pioneered the next great revolution in sports science and Dr. Huberman is broadcasting it to the world. Looking forward to doing our part to bringing this to the world -- as some wise person once said: "Look Kühler. Feel Kühler. Stay Kühler." (Okay, I made that up).

[@alankerby8613]

I was involved in a pistol/rifle training program this weekend and after a few hours running and gunning in the sun, several students were having problems with the heat. I got them in the shade, had them remove their gloves and pass a cold water bottle between their hands. Also used a cool wet cloth on the upper face. Had an opportunity to discusses palmar cooling and why it works with the class. Within a few minutes they were feeling much better with no further problems during the day. I did noticed that most students started using their cold water bottles on their hands during breaks. Science to the rescue.

[@hhazze]

This podcast series is amazing, I'm excited for this new episode!

[@mungor8]

I’m playing around with the palmer cooling technique. I just had a 70% increase in push-up reps over my baseline workout! Great info! 👍

[@alex_rogan]

Awesome. What temp/method did you use? Interested as Heller didn’t really get specific about temp. Hedged that one a bit no doubt cause they sell a product so I get it.

[@mungor8]

@@alex_rogan I filled the kitchen sink with cold water, maintaining it at 55 degrees with ice cubes. Then cooled my palms for 3 minutes between sets. I was able to get 20% more reps per set, and an additional 3 sets before failure.

[@getkuhler]

@@mungor8 Amazing stuff! Glad to see people experimenting and getting results with palmar cooling!

[@nickeggleton2481]

Listened Tuesday evening. Took two frozen hand-sized cool blocks (Esky) to the gym next day. Mind-blown. Inbetween supersets I juggled the blocks for 2 minutes. Managed 5 reps more than PR on the AMRAP of the 5th set on the leg press, extra reps on the front row, chest press, leg curls, and leg extension too. Although the blocks warmed up and were ditched after that I still felt stronger on pull-downs and shoulder press at the end. If that wasn't awesome enough I have no DOMS today. None. This is a game-changer. Another brilliant episode. Thank you

[@kongkongball1]

Once again lovely episode! Thank you Dr. Huberman!

[@stevensonprimacio1592]

This is for those of us with low funds but still want to be able to reap the benefits of palmer cooling. I been doing the palmer cooling for about a year. The secret to doing it with ice and water . Is you have to figure out how much ice to put in. Too much and it freezes your veins. Too little and it doesn't work as well.(add ice as needed) less is more initially. I do some very intense training with super sets and circuit training. Sometimes I get a blood test every few months and my core body temperature has been lowered by up to 3-5 fahrenheit degrees using palmer cooling.(goes back to normal body temp in 30 minutes after training) It works so well thank you DR.Andrew Huberman. Also I can now see the veins in my hands now.never had that before btw.

[@getkuhler]

Great stuff! I started off by using metal pipe fittings from the hardware store and noticed positive results with those. For an intermediate technology, check out @getkuhler if you're tired of using ice and water!

[@Warnon26]

Love your podcast Dr. Huberman and recommend it all the time. In reference to this episode I have adopted the cooling protocol when I go for a run. I’m a big guy In Austin, TX. I usually take a hydration backpack when I go for a run, and will take a frozen bottle of water in it. By the time I get a mile run in the bottle is mostly thawed but still cool. Doing the 2-3 minute palm cooling I’m able to do another mile in the same time with multiple days in a row, so thanks for providing such great information!

[@wakjob961]

Quickly becoming one of my favorite channels...thanks!

[@bodymindsoul60]

Interestingly, I’ve used this method of cooling off first since a teenager I m a 59 year old athlete who grew up by the Ocean in So Fl I still hit the beach every day for my daily workout Watching your informative broadcasts this last year has increased my knowledge as well as further increased my performance whilst training in the heat here in Florida🔥 Grateful, Many thanks 🧜‍♀️✌️

[@luisacordero1501]

You are awesome at interviewing! Thank you for all you are doing. Knowledge is power!

[@King_Konglish]

My favorite part of Monday mornings

[@MrEvanfoster]

Thank you Andrew, it's been very illuminating to accompany you through your podcast. The breadth of subjects you cover is phenomenal. I've been using your recommendations on visual focus to increase prolonged concentration as well as your recommendations on light exposure, omega 3 consumption, and cold showers to assist my enjoyment of life and dance. That also means, in the more psychological sense, that I'm combating depression and ADHD. I had periods of panic attacks in late 2019 and early 2020, but have improved tremendously with the help of an SSRI and Ritalin, (which I've since stopped taking), and I've been using your protocols as upkeep and daily maintenance. I've felt a larger motivation to keep up a daily practice of these protocols, sprinkled amidst dance and exercise, because you address the very internal chemical shifts which have been linked to physical actions. I've felt improvements. I don't measure or keep records, but I feel improvements. It feels good to know what might be happening because of my practice. And I've noticed as well that it all fits very well into enjoyment. I've been focusing more on enjoying what I do and how I do it than having any competitive goal. I enjoy dancing the most, but have stopped pursuing professional dance, yet I find now that the pursuit of enjoyment surpasses the previous goal setting of performing in front of audiences. If I could suggest/request interview guests for you, I would say: Bonnie Bainbridge Cohen. She is the developer of a method called BMC (Body Mind Centering). Perhaps you've heard of it. I am not personally certified in her method, but I have studied Laban/Bartenieff, which was part of her early training. She goes very deep into anatomy and movement, but also embryology and childhood development. She might be a counterpoint to other discussions aimed toward strength and output and more upon sensitization and expressive capacity. I'd be very curious to see what you would talk about, and how sports and exercise could cross pollinate with somatics. I'm sure it's happening. Perhaps I have just not seen it yet. all the best and thank you for your diligence and willingness to share, Evan

[@simsammalinao1823]

Very helpful info. Sprint/High Intensity Interval is done in 30 seconds with 120 second rest to avoid cooking the muscles. The blood must be given 120 seconds to circulate the heat. Much thanks Dr. Craig Heller.

[@ryno3888]

Such a good listen. Thank you, gentlemen!

[@sandraweber]

Dr. Huberman you have every right to be upset. This is ONE example of why those of us in the "holistic" relm get fed up with those in the "follow the science" relm. We have been screaming from the rooftops about this and other "healthcare" practices for years, decades even...the guy that invented RICE retracted it!! Yet, a majority of dr's, pt's, athletic trainers, chiro's etc STILL insist on these outdated protocols!!! Thank you for putting a spotlight on the correct mechanisms and protocols, I just hope the medical profession listens.

[@christinley5213]

This was gold!!! I love when you have smart wise people on!! I learned alot:) thank you both!!

[@bernadettebecher5668]

Another impressive podcast- thank you Andrew and Dr Heller.

[@ryandeleon4190]

For months I've been playing "cold potato" with a small ice pack after my lunchtime runs on the treadmill. Now I don't show back up to the office looking like a sweaty pig. So I got that goin for me, which is nice.

[@jonnysusi9783]

Absolutely great episode as always, this podcast makes this world a better place! I have a couple of topics I would like to suggest; 1. Willpower/self-regulation - How do they work on a neurobiological level, and what can we do to strengthen them? 2. Personality traits - which factors determines our personality matrix, and is it possible to change these traits? (e.g. can an introvert become more extroverted etc). Would absolutely love to hear your take on these topics :)

[@kiratornator]

I am going to try doing pull-ups with 3 min breaks where I cool my hands in running water that is a little cold. Let’s see if I get any improvements.

[@MN-iu9pd]

Another great Episode! What a job you are doing, thank u very much again 🙌🙌❤️

[@OzoneFineArtVentures]

Great podcast as always and so much information to digest (is it okay, I think I'm breaking my fast😂). Dr. Heller was a great guest, thanks again for feeding all of this with those of us who have great appetite for science!

[@adic9091]

What an amazing episode. Thank you both!

[@bevassinck3418]

Thank you so much for the podcasts. I find them fascinating and inspiring. You have talked about doing a month on concussion and brain injury and I am wondering if that is going to be happening soon. There is so much mis-information out there being practised by clinicians and it would be great to dive into the current research. Thank you so much again.

[@topdeadcenter9396]

Hell yes, thank you Andrew as always. I thoroughly enjoyed.

[@yancharbonneau357]

Great video and info. Exactly what I needed right now. I know I tend to overheat during workout and sports. Can’t wait to use the cooling effect and see my performance go up! Thanks!

[@porporrina]

I really enjoyed this talk a lot. You both turned science into easy conversations 😊😊😊 Thanks so much

[@moose615]

This was another great podcast! Thanks Dr Huberman. I think I've listened to it three times and watched it on KZbin once. I'm going to try a five gallon bucket of cold water to soak my hands in between sets. Thanks again!

[@andreaa160]

These podcast are addicting, in a positive way though, the basic knowledge that you get out is insane❤

[@marthahorton5350]

First off DR. Heller is adorable, sign of a great teacher, his/her ability to say I don't know. He is right, at least in the peds ED, warming up a child can take up to 4 hrs. if not more. They use a device called a BAIR hugger. I learned from your podcast how to cool one of my patients in half the time with the palmar cooling. Now I am going to test if I can get my DOMS under control after CrossFit. The unintended Golfer dig was pretty hilarious!

[@Michellee970]

Fascinating. Thank you both!