In this Huberman Lab Essentials episode, my guest is Dr. Craig Heller, PhD, a professor of biology at Stanford University and a world expert on the science of temperature regulation.

We discuss how the body and brain regulate temperature in different conditions and why conventional cooling methods, such as placing ice packs on the neck, do not effectively reduce core body temperature. Dr. Heller explains why cooling glabrous skin areas—the palms, soles and upper face—efficiently releases body heat and can significantly enhance physical performance and endurance. We discuss how targeted palmar cooling improves both short-term performance and long-term training adaptation in aerobic and anaerobic exercise.

Read the episode show notes at hubermanlab.com.

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Timestamps

(00:00) Craig Heller

(00:26) Deliberate Cold Exposure, Cold Showers, Ice Baths; Vasoconstriction

(02:26) Cold Shower vs Cold Immersion, Boundary Layer, Tool: Improve Aerobic Exercise Performance

(04:54) Anaerobic Exercise & Overheating, Muscle Failure, Muscle Fatigue

(07:19) Sponsor: Carbon

(09:06) Anaerobic Exercise, Cool Down with Ice Water or Cold Towel?

(11:28) Should You Cool Body/Head to Lower Body Temperature?, Hyperthermia, Heat Stroke

(15:17) Body Sites for Quick Cooling: Palms, Soles & Upper Face, Glabrous Surfaces

(17:48) Tool: Loosen Grip & Performance; Gloves & Socks

(19:21) Cooling Brain via Upper Face

(20:41) Sponsor: AG1

(22:05) Cooling Brain to Offset Concussion?

(23:01) Enhance Anaerobic Performance & Cooling Palms, Heat Loss

(26:17) Improve Aerobic Endurance & Cooling Palms

(27:11) CoolMitt; Ice Cold Is Too Cold

(30:11) Sponsor: Function

(31:44) Tool: Use Palmer Cooling to Enhance Performance; Cooling Palms, Soles & Face

(35:28) Acknowledgments

Disclaimer & Disclosures

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