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Andrew Huberman
Oct 4, 2021
28 protocols
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Using Temperature for Performance, Brain & Body Health | Dr. Craig Heller
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Behaviors
Use Glabrous Skin Surfaces for Cooling
“The primary sites of heat loss, which we're going to get into, are the palms of your...”
9:07 ·
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In this episode
28 protocols
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9:07
Use Glabrous Skin Surfaces for Cooling
Behaviors
“The primary sites of heat loss, which we're going to get into, are the palms of your...”
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10:44
Stay Still in Cold Water if Trying to Lose Less Heat
Behaviors
“If you are in a cold bath and you're still, you develop a boundary layer. ... If you flail around, then you're going to lose more heat.”
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12:22
Deliberate Pre-cooling Before Aerobic Exercise
Behaviors
“So the benefit of a cold bath or a cold shower before aerobic activity is that you increase the capacity of your body mass to absorb that excess heat. ... It's not as long as you think. It's minutes.”
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22:15
Cold Water
Diet
“What about drinking 16 ounces of ice water? Sure, you can do that. ... But you can't continue drinking liters of ice water. You're going to dilute your blood and have other problems.”
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23:47
Avoid Cooling the Head, Neck, or Torso as a Primary Overheating Strategy
Behaviors
“One of the things that can happen when you're overheated is that you can send in a cold stimulus to your thermostat. ... we've had people exercising, getting overheated, and then cooling the body surface. And they say, it feels great. This is fantastic. And their core temperature is going up.”
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35:22
Maximize Hand Heat Loss During Exercise in the Heat
Behaviors
“If you're bicycling on a hot day, you don't want to be grabbing your handlebars all the time. ... So, loosen the grip or if you safely can, you want to actually expose your hands to the world.”
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36:17
Minimize Foot Insulation if You Want Maximum Heat Loss
Behaviors
“Gloves definitely impede heat loss from the hands, just as socks impede heat loss from the feet.”
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44:21
Palmar Cooling Between Sets
Behaviors
“He's sitting down and putting his hands in the devices that we had built which were cooling the palms of his hands... we standardized the interval for resting or cooling to three minutes.”
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51:36
Continuous Palmar Cooling During Endurance Exercise
Behaviors
“What we found is we could... double their endurance walking on the treadmill... in the heat... They're doing it continuously.”
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55:25
CoolMitt
Tools
“What is the cool mitt... you put your hand into you, you hold on to a surface and that surface cools you, cools your hand. And thereby through this specialized portal cools your core body temperature and all the muscles of the body.”
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55:53
Use Cool Rather Than Ice-Cold Hand Cooling
Behaviors
“Why can't you just stick your hand in a bucket of ice water? It's too cold. What that does is that causes reflex vasoconstriction of the very portals that you're trying to maximize the heat loss from.”
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1:00:54
Water-Perfused Cooling Pad
Tools
“If you had simply had a water profuse pad and you were circulating cool water through it, you could just put your feet on it.”
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1:00:54
Use Cool Water Under Bare Feet for Foot Cooling
Behaviors
“If you had simply had a water profuse pad and you were circulating cool water through it, you could just put your feet on it.”
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1:03:13
Cool Face, Hands, and Feet Rather Than Armpits, Groin, and Neck for Hyperthermia
Behaviors
“We measured the rate at which we could cool them by putting those.”
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1:06:24
Warm Liquids
Diet
“He eventually came back. We got some warm liquids into him and he, he was okay.”
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1:10:36
Hot Water Bottle
Tools
“Well, actually you can go hotter on the on the glabrous skin there oh because it'll dilate”
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1:10:36
Use Glabrous Skin for Rewarming
Behaviors
“Well, actually you can go hotter on the on the glabrous skin there oh because it'll dilate”
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1:10:36
Warm Pads
Tools
“Well, actually you can go hotter on the on the glabrous skin there oh because it'll dilate”
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1:12:53
Wear a Knit Cap at the Start of Cold-Weather Runs
Behaviors
“I've always done that at the start of my runs to try and warm up more quickly and then I take it off i shed layers as i go.”
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1:13:06
Warm Up Before Exercise
Behaviors
“Warming up is important too... Yeah do you still recommend that people warm up yeah.”
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1:17:05
Ventilated Helmet
Tools
“In terms of helmets, they should be ventilated. I mean, they should have enough space in them and holes in them. So that air can circulate.”
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1:44:39
Use Cognitive Behavioral Therapy for Sleep
Behaviors
“The sleep medicine community now puts a lot more emphasis on cognitive behavioral therapy than on pharmacology.”
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1:44:56
Keep a Regular Sleep Schedule
Behaviors
“So there are certain just general rules. So have a regular bedtime and a regular arousal time. Don't be skipping back and forth all the time.”
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1:45:12
Avoid Screens Within Two Hours of Bedtime
Behaviors
“Another thing is don't use screens within a couple hours of bedtime. Because screens are predominantly rich in blue light.”
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1:45:45
Take a Warm Bath Before Sleep
Behaviors
“For many people, a warm bath, you know, is really conducive to sleep. To good sleep.”
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1:45:52
Keep the Sleeping Environment Cool
Behaviors
“People are now swearing by a cooler environment for sleep. And that makes sense... at the time we go to bed, our thermostat is on its way down to a lower set point. ... It's better to have a cool environment because it's easier to thermoregulate.”
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1:46:46
Expose Hands or Legs if Too Warm in Bed
Behaviors
“How do you deal with that? You stick out your hands and your legs. ... they're your heat loss surfaces, right?”
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1:48:29
Use Socks for Thermal Comfort if Feet Feel Cold at Night
Behaviors
“The socks essentially are promoting thermal comfort by insulating that area that's quite sensitive. Now, of course, if it's too warm, you're not going to put socks on.”