Dr. Craig Heller, a professor of biology and neurosciences at Stanford, discusses the topic of thermoregulation in the context of optimizing mental and physical performance. He debunks common myths about cooling the body and emphasizes the importance of learning to control core body temperature for enhancing performance in athletics and mental tasks. Dr. Heller's expertise in human physiology and biology makes him a valuable resource for understanding and improving human performance. Cold showers, ice baths, and cryotherapy may not necessarily improve metabolism or performance, as vasoconstriction during cold water immersion makes it harder for the body to release heat. The palms of the hands, soles of the feet, and upper part of the face are the primary sites of heat loss in the body. Cooling the palms can significantly improve performance, as demonstrated by an athlete who tripled his performance by cooling his palms between sets. Cooling techniques like cold showers or baths can provide real performance benefits for athletes. Cooling during and after workouts reduces muscle soreness and enhances performance. Cooling the brain through the upper face can have a cooling effect on the brain and may mitigate physical damage and negative effects of concussion. Cooling-enhanced performance is a permanent effect that allows individuals to improve their performance and avoid delayed onset muscle soreness. The use of palmar cooling technology, such as CoolMitt, can enhance performance and recovery. The video also discusses the distribution and activation of brown fat in humans, the inhibitory effects of pre-workout drinks and caffeine on performance, and the benefits of maintaining a cooler environment while sleeping.
Introducing Dr. Craig Heller, Physiology & Performance
Dr. Craig Heller, a professor of biology and neurosciences at Stanford, discusses the topic of thermoregulation in the context of optimizing mental and physical performance.
Key points:
- The body maintains homeostasis through temperature regulation.
- Common myths about cooling the body are debunked.
- Learning to control core body temperature is important for enhancing performance in athletics and mental tasks.
- Dr. Heller's other research interests include down syndrome, circadian rhythms, and sleep.
Overall, Dr. Heller's expertise in human physiology and biology makes him a valuable resource for understanding and improving human performance.
Cold Showers, Ice Baths, Cryotherapy
Cold showers, ice baths, and cryotherapy have gained popularity for various health benefits, but the physiological responses to cold exposure may not necessarily improve metabolism or performance. Vasoconstriction occurs during cold water immersion, making it harder for the body to release heat. However, heat loss can still occur through the overall surface area of the body in a cold bath. The extent and effects of vasoconstriction on different blood vessels are still debated.
Key points:
- Primary sites of heat loss in the body are the palms of the hands, soles of the feet, and upper part of the face.
- These areas have special blood vessels that can shunt blood from arteries to veins, bypassing capillaries.
- Hand temperature can indicate thermal status and has evolutionary origins related to handshaking.
- Differences between whole body immersion and cold showers raise questions about fundamental physiological differences.
Boundary Layers
The profound aspect of the topic of boundary layers is their effect on temperature perception and heat loss.
Key points:
- A boundary layer forms around an object immersed in a hot or cold environment.
- The boundary layer creates an insulating effect, reducing the perception of heat.
- Moving around disrupts the boundary layer, causing the person to feel the hot temperature again.
- Staying still in a cold environment with a boundary layer reduces heat loss.
- Flailing around in a cold environment increases heat loss.
Cooling Before Aerobic Activity to Enhance Performance
Taking a cold shower before engaging in aerobic activity can enhance performance by increasing the body's capacity to absorb excess heat. This allows for a longer period before reaching the point of sweating and overheating, resulting in increased speed or the ability to sustain the same pace for a longer distance. Cooling techniques like cold showers or baths can provide a real performance benefit for athletes.
Key points:
- Cold water increases the body's capacity to absorb excess heat
- Cooling before aerobic activity can delay sweating and overheating
- This can result in increased speed or the ability to sustain the same pace for a longer distance
- Cooling techniques like cold showers or baths can provide a real performance benefit for athletes.
Anaerobic Activity Locally Increases Muscle Heat
During anaerobic activity, the temperature of specific muscles increases due to local heat generation, while core temperature remains relatively stable. Muscle metabolism and heat production increase significantly during anaerobic activity. However, blood flow to the muscles cannot keep up with the increased heat production, posing a risk of muscle overheating.
Key points:
- Local heat generation in muscles during anaerobic activity leads to increased muscle temperature.
- Core temperature does not rise as quickly as muscle temperature during anaerobic activity.
- Muscle metabolism increases significantly during anaerobic activity, resulting in increased heat production.
- Blood flow to the muscles cannot increase at the same rate as heat production, increasing the risk of muscle overheating.
Temperature Gates Our Energy Use
The relationship between temperature and energy use in the body is explored in this video. Key points include:
- Most of the energy from our food is lost as heat, making us roughly 20% efficient.
- Our body uses this heat to maintain a higher temperature than the environment.
- Hyperthermia can occur if our body temperature rises too much.
- The body has fail-safe mechanisms to prevent muscle damage from hyperthermia.
- A temperature-sensitive enzyme controls fuel supply to the mitochondria, which produces ATP.
- When muscle temperature exceeds a certain threshold, the enzyme shuts off, leading to muscle fatigue and failure.
Local Versus Systemic Fatigue: Heat Is Why We Fail
Heat is a triggering mechanism that shuts off muscles, leading to failure in both upper and lower body exercises. Muscle failure is not solely due to lack of strength or glycogen depletion. Heat is one of the dominant mechanisms that prevent more work, and it acts quickly.
Key points:
- Temperature is a limiting factor in muscle fatigue and performance.
- Cooling off specific muscles or body parts after exercise is not effective.
- Heat is primarily dissipated through the blood, so cooling the entire body is more effective.
- Specialized surfaces on the hands, feet, and face may be involved in heat regulation.
Cooling Off: Most Methods are Counterproductive
Most cooling methods are counterproductive as they only provide limited cooling effects and can hinder the body's ability to cool down. Common methods such as using ice cold towels, standing in front of a fan, or drinking ice water are not effective in lowering core body temperature. These methods decrease heat loss and can impair the body's natural cooling mechanisms. Putting a cold towel around the neck can trick the brain into thinking it is cooler than it actually is, potentially leading to overheating. Understanding the limitations and potential risks of cooling methods is important, especially for athletes and individuals participating in endurance activities.
Exercise-Induced Brain Fog
Exercise-induced brain fog or mental fatigue may be caused by post-exercise effects on brain temperature. A rise in temperature can decrease cognitive capacity, as evidenced by the inability to perform simple tasks like adding and subtracting at higher temperatures. The goal is to maintain a cool, calm, and collected state during exercise.
- Exercise-induced brain fog is a form of mental fatigue that can occur after physical activity.
- Post-exercise effects on brain temperature may contribute to the development of brain fog.
- Increased brain temperature can lead to a decrease in cognitive capacity.
- Studies have shown that individuals are less able to perform simple tasks like adding and subtracting at higher temperatures.
- The key to preventing exercise-induced brain fog is to maintain a cool, calm, and collected state during exercise.
Hyperthermia
Hyperthermia is a condition where the body's core temperature becomes dangerously high. It can be deceptive because even though you may feel good, internally you could still be at risk. Symptoms of hyperthermia include vasoconstriction, cessation of sweating, exhaustion, high heart rate, and feeling miserable. It is important to be aware of these symptoms as hyperthermia can lead to serious health complications, including death.
Key points:
- The preoptic area of the hypothalamus acts as a thermostat in the body, collecting information from the entire body to provide an average representation of body temperature.
- Thermal afferent information going to the somatosensory cortex does not necessarily translate into changes in shivering or sweating.
- Information going to the hypothalamus is a more comprehensive representation of body temperature.
Best Body Sites for Cooling: Palms, Foot Pads, Upper Face
The best body sites for cooling are the glabrous skin areas, which include the palms, foot pads, and upper face. These areas lack fur and have special blood vessels called shunts that allow for high flow rate. Cooling specific body sites, such as the palms, foot pads, and upper face, is important for optimal performance and body health. The palms can be constricted to reduce blood flow and cool the body, improving performance. Gloves and socks impede heat loss, so thinner protectors should be used on the hands and running barefoot can increase heat loss. Keeping hands loose while running is important, as gripping objects can hinder performance.
Cooling Your Brain via The Upper Face; Concussion
Cooling the brain through the upper face, specifically the non-hairy skin above the beard line, can have a cooling effect on the brain. Blood vessels in this area reverse direction when overheated, allowing cool blood from the facial region to cool the brain. Pouring water on the head can be effective in cooling the brain.
Key points:
- Cooling the brain through the upper face may mitigate physical damage and negative effects of concussion.
- Placing a cold item on the back of the neck or head can potentially offset neuron damage and decrease brain swelling.
- Cooling has been shown to decrease inflammation and blood flow, making it an area of interest for further research.
Extraordinary (Tripling!) Performance by Cooling the Palms
Cooling the palms using the glabrous skin surface has been found to increase an athlete's work volume and capacity to do more reps. In an example involving a skilled athlete doing dips, it was observed that proper cooling of the glabrous skin surface allowed the athlete to perform 40 dips in the first set and continue with multiple sets, significantly improving their performance. Standardized rest periods of three minutes were used between sets.
- Cooling the palms of the hands during rest periods can significantly improve performance and increase work volume.
- A professional athlete was able to triple his performance by cooling his palms for three minutes between sets.
- This led to an increase in the total number of dips and allowed him to continue performing additional sets without feeling tired.
- The athlete continued this cooling technique for four weeks and eventually reached a total of 300 dips, demonstrating the remarkable impact of temperature on performance and recovery.
Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling
Intra-workout cooling has been found to enhance recovery and eliminate muscle soreness.
Key points:
- Cooling during and after workouts reduces muscle soreness caused by micro tears in the muscles.
- Individuals who used cooling methods experienced less muscle soreness compared to those who did not.
- Cooling technique enhances performance in activities such as bench presses, pushups, running, and cycling.
- Current cooling equipment is not portable for activities like running.
- Intra-workout cooling has been tested on various activities, including golf, where it added 20 yards to every club in a golfer's bag.
- This technology has been used by special ops soldiers and has proven to be effective in improving performance.
Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling
- Individuals with multiple sclerosis are highly sensitive to temperature and may have difficulties in mobility and exercise.
- Cooling devices, such as gloves or cooling devices on golf carts, can alleviate heat sensitivity in individuals with multiple sclerosis.
- The use of cooling devices allows individuals with multiple sclerosis to engage in activities like playing golf even in hot weather.
- This helps them maintain a normal level of livelihood and recreation.
Enhancing Endurance with Proper Cooling
- Cooling can significantly enhance endurance in hot conditions
- Researchers conducted an experiment to test the effects of cooling on endurance
- Participants walking on a treadmill in hot conditions were able to double their endurance with proper cooling
- Wearable devices initially developed for Ebola workers were used for continuous cooling
- The military special operators are also interested in this technology
Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling
The Cool Mitt technology, developed by Arteria, uses temperature for performance, brain, and body health. It is a specialized glove that cools the hand and lowers core body temperature and muscle temperature. The recommended usage time is three minutes. Currently, it is only available to professional sports teams and the military, but a new version is in beta testing and will be available for purchase in the future. The technology is being continuously improved based on user feedback. It is being used by various organizations, including NFL teams, college teams, Olympics, Navy SEALs, Major League Baseball, NBA, and the National Tennis Association. The website coolmitt.com allows people to sign up for notifications when the product is available for purchase.
How You Can Use Palmer Cooling to Enhance Performance
Using Palmer Cooling to Enhance Performance
- Cooling the hands can improve performance
- Experiment with frozen blueberries or peas to cool the hands
- Assess if the palms feel cool to the touch, indicating vasoconstriction
- Consider using a cold pack on the face
- Cooling the feet with a water-profused pad during workouts can enhance performance
- This method may replicate the benefits of working out barefoot.
Radiation, Convection, Heat-Transfer, Role of Surface Area
The role of radiation, convection, and heat transfer in temperature regulation and performance is discussed in the video. The key points are:
- Convection is important for effective cooling as it transfers heat through a medium like air or water.
- Without convection, a boundary layer forms between the cooling material and the skin, reducing its effectiveness.
- Examples of radiation include feeling the heat from a campfire, while examples of convection include feeling a cool breeze.
- Surface area plays a crucial role in heat transfer, with larger surface areas allowing for more effective cooling.
- A study on hyperthermia treatment showed that cooling packs placed in areas with thin skin and lots of blood vessels resulted in a faster cooling rate compared to other areas like the palms, soles, and face.
- Cooling the face, hands, and bottoms of the feet is more effective in cooling the body compared to placing cold packs in the axilla, groin, or back of the neck.
- Increasing the heat loss capacity of the radiating surface allows the body to effectively cool the hot stuff heading towards the core.
Hypothermia Story, Ideal Re-Heating Strategy
The most profound aspect of the text is the discussion of ideal re-heating strategies for hypothermia.
Key points:
- A friend experienced hypothermia during a cold water swim, despite being skilled in cold water swimming.
- Incorrect methods were used to heat the hypothermic person, such as only heating the torso and leaving the extremities exposed.
- Investigating hypothermia in the recovery room after surgery revealed difficulties in stopping shivering and quickly warming patients due to vasoconstriction.
- A prototype device was developed to heat up one limb by wrapping it in a heating pad and applying negative pressure to increase blood flow.
- Dr. Craig Heller suggests using warm pads on the feet to warm up hypothermic individuals, as the hands play a crucial role in regulating body temperature.
- AVAs (arteriovenous anastomosis) in bears and other hairy animals are mentioned as connections between arteries and veins.
Paw-lmer Cooling for Dog Health & Performance
Paw-lmer Cooling for Dog Health & Performance
- Paw-lmer cooling involves lowering a dog's paws into cool water to help them cool off
- This technique is especially useful for breeds prone to overheating, like bulldogs
- Animals instinctually cool themselves off by standing in bodies of water
- Devices and pads on dogs' feet can also be used for cooling, as seen with sled dogs.
Warming Up, & Varying Temperature Around the Body
Warming up and varying temperature around the body is important for performance, brain health, and body health. Here are the key points:
- Warming up is crucial for lubricating joints and increasing flexibility, not just raising body temperature.
- Lower temperatures can impair the ability of mitochondria to produce energy.
- The most accurate measurement of core body temperature is through an esophageal thermocouple, but the tympanic measurement is commonly used.
- Infrared technology can be used to measure temperature accurately, and there is potential for a heat map feature on smart devices.
- Ventilation in sports helmets and gloves is important for temperature regulation.
- Heat loss from the head can have a significant impact, so air circulation around the scalp is necessary to prevent thermal insulation and decrease heat loss.
- The brain alone accounts for about 20% of an individual's metabolism, resulting in significant heat production.
Cooling-Enhanced Performance Is Permanent
Cooling-enhanced performance is a permanent effect that allows individuals to improve their performance and avoid delayed onset muscle soreness.
Key points:
- Cooling between sets during workouts leads to a conditioning effect where the gains are maintained even when cooling is not applied in subsequent workouts.
- The body adapts and becomes more efficient, enabling individuals to do more work or go harder.
- An experiment involving female students showed that those who did cooling between sets of pushups were able to reach over 800 pushups without increasing the total duration of the workout.
- Temperature manipulation can achieve cooling-enhanced performance, benefiting brain and body health and impacting overall performance.
Anabolic Steroids versus Palmer Cooling
Anabolic Steroids versus Palmer Cooling
Anabolic steroids are commonly used by athletes to enhance performance, but their abuse can have negative effects and they are banned in many sports organizations. In comparison, palmar cooling is a different approach to improving gym performance.
Key points:
- Anabolic steroids allow athletes to train more and recover faster, but their abuse can lead to health issues and legal consequences.
- Palmer cooling is a promising method for enhancing performance by controlling temperature.
- Temperature has a significant impact on performance, and optimizing it can improve gym performance.
- Military special operators can benefit from temperature control in unpredictable conditions.
Female Athletic Performance
Female athletic performance is comparable to male performance, as shown by a study on female Stanford students. However, varsity teams are generally not included in research due to their own protocols and training programs. College athletes differ from their peers in terms of goals and performance levels.
- Comparative study on female athletes' performance and use of male subjects in research
- Similar results obtained from female Stanford students as from male subjects
- Varsity teams not included in research due to protocols and training programs
- Differences between college athletes and their peers in goals and performance levels
Shivering & Cold, Metabolism
- Shivering is an adaptation that activates brown fat compartments to heat up the body and increase metabolism.
- It can occur with or without exposure to cold and can also be deliberately induced during a fever.
- However, shivering can only increase metabolism up to three or four times resting, while exercise can increase it up to ten times.
- Bears hibernate.
Studies of Bears & Hibernation, Brown Fat
Bears and hibernation have been extensively studied, with researchers implanting sensors and measuring electrophysiological data in wild black bears. Contrary to popular belief, bears can lower their core temperature during hibernation. Smaller animals like ground squirrels can drop their body temperature to just above freezing. Bears experience periods of warming up and cooling down during hibernation. When they cool down, they activate brown fat, which produces heat. Brown fat is localized in specific areas, such as around the heart. Bears' ability to utilize brown fat could have implications for human health, such as treating obesity and metabolic disorders.
Brown Fat Distribution & Activation In Humans
Brown fat distribution and activation in humans is a topic that explores the distribution and activation of brown fat in the human body. Here are the key points:
- Brown fat in humans is not as discreetly distributed as it is in ground squirrels.
- Putting ice packs on the upper back to stimulate brown fat activation may not be effective or safe.
- Activation of brown fat is a sympathetic nervous system response triggered by lowering core temperature.
- Newborns may have more brown fat than adults due to their inability to shiver, but this is not confirmed.
- Brown fat activation occurs in the early days of life and may be related to REM sleep.
- Exposure to cold temperatures, such as jogging in the winter, may increase brown fat levels.
- It is unclear if living in different climates affects brown fat distribution.
- The topic also touches on ice headaches.
Brain Freeze, Ice Headache: Blood Pressure, Headache
Brain freeze, also known as ice headache, occurs when consuming cold substances like ice cream. It is characterized by a sudden, intense headache. The sensation is believed to be caused by a direct cooling effect on the roof of the mouth, which is close to the hypothalamus. Rubbing the tongue on the roof of the mouth may help alleviate the brain freeze by insulating it. The brain freeze is thought to be a result of a vasomotor change, potentially an increase in blood pressure, leading to the expansion of arteries and activation of pain receptors in the blood vessel walls. Preliminary data suggests that heating devices may help alleviate migraines, which are also associated with blood vessel-related pain.
- Brain freeze, or ice headache, occurs when consuming cold substances like ice cream.
- It is characterized by a sudden, intense headache.
- The cooling effect on the roof of the mouth, close to the hypothalamus, is believed to be the cause.
- Rubbing the tongue on the roof of the mouth may help alleviate brain freeze.
- It is thought to be a result of a vasomotor change, potentially an increase in blood pressure.
- Expansion of arteries and activation of pain receptors in blood vessel walls contribute to the sensation.
- Heating devices may help alleviate migraines, which are also associated with blood vessel-related pain.
- The information presented is preliminary and based on anecdotal reports, not solid scientific evidence.
- Thunderclap headache caused by eating extremely hot chili peppers can lead to stroke and brain damage.
Fidgeters, Non-Exercise Induced Thermogenesis
Non-exercise induced thermogenesis (NEAT) is the energy burned through non-activity associated thermogenesis, such as fidgeting. Fidgeters can burn up to 800-2500 calories per day more than those who sit still. Increasing muscle activity, even through small movements like tapping your foot, can increase energy consumption and heat production. However, only 20% of the energy expended through muscle activity is used for movement, while the remaining 80% is lost as heat.
How Pre-Workout Drinks, & Caffeine May Inhibit Performance
The potential inhibitory effects of pre-workout drinks and caffeine on performance are explored in this summary. These drinks often contain thermogenic compounds such as caffeine, arginine, beet juice, and L-citrulline, which increase body temperature and blood flow to the muscles. However, the rise in temperature may lead to increased jitteriness and NEAT. Caffeine acts as an adenosine antagonist, reducing adenosine release and oxygen utilization in the muscles. It is suggested that caffeine may hinder muscular performance by inhibiting the adenosine system, which supports muscle oxygenation. Therefore, avoiding stimulants like caffeine may be a better option for optimal performance. Pre-workout drinks may also contain banned substances like clenbuterol, which can lead to serious health risks.
Sleep, Cold, Warm Baths, Screens, & Socks
Summary: Maintaining a cooler environment while sleeping is beneficial for thermoregulation. Exposing heat loss surfaces like hands and legs helps regulate body temperature. Sleeping in a warm environment may require alternative methods like using a CoolMitt. Wearing socks can promote thermal comfort, but it may not be necessary if it's too warm.
Synthesis
The use of temperature for performance, brain, and body health is discussed in this video. Dr. Craig Heller shares valuable information on palmar cooling technology from CoolMitt and encourages experimentation. Andrew Huberman expresses gratitude for Dr. Heller's insights.
- Temperature plays a role in performance, brain, and body health
- Palmar cooling technology from CoolMitt is mentioned
- Dr. Craig Heller shares valuable information
- Experimentation with palmar cooling technology is encouraged
- Andrew Huberman expresses gratitude for Dr. Heller's insights
Supporting the Podcast & Scientific Research
Supporting the Podcast & Scientific Research
- The video discusses ways to support the podcast and scientific research.
- Viewers are encouraged to subscribe to the YouTube channel and podcast, leave reviews and feedback, and check out the podcast sponsors.
- Donations to support research in the Huberman Lab at Stanford are also mentioned.
- The importance of high-quality supplements is highlighted, with Thorne being introduced as a trusted brand.
- Viewers can visit Thorne's website to see recommended supplements and receive a 20% discount.
- The video expresses gratitude for viewers' interest in science.