Supercharge Exercise Performance & Recovery with Cooling | Huberman Lab Essentials

In this Huberman Lab Essentials episode, I discuss the critical role of temperature regulation in optimizing athletic and physical performance. I explain why overheating can hinder performance and endurance and how techniques like palmar cooling can help extend physical effort by aiding temperature regulation. I also highlight how specific body areas, such as the palms and face, are key targets for regulating temperature, allowing heat to dissipate efficiently. Lastly, I discuss how temperature can support training recovery while cautioning that extreme cold, such as ice baths immediately after training, can block adaptations. Episode show notes: https://go.hubermanlab.com/ZYC4CTc Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode: https://youtu.be/xaE9XyMMAHY Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S *Timestamps* 00:00:00 Huberman Lab Essentials; Physical Performance & Skills, Temperature 00:03:03 Temperature Homeostasis, Vasoconstriction & Vasodilation 00:05:38 Elevated Heat & Performance Barrier 00:07:21 Regulating Temperature, Glabrous Skin, “AVAs” 00:11:16 Strength Training & Heat Effects, Tool: Palmar Cooling 00:14:47 Endurance, Temperature & Willpower 00:18:21 Tool: Resistance Training, Running, Palmar Cooling & Water Temperature 00:21:49 Ice Bath & Blocking Training Adaptations; Tool: Glabrous Skin & Recovery 00:25:10 NSAIDs (Tylenol) & Training 00:27:35 Recap & Key Takeaways Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Andrew Hubermanhost

Mar 20, 202529mWatch on YouTube ↗

EPISODE INFO

Released: March 20, 2025
Duration: 29m
Channel: Huberman Lab
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

In this Huberman Lab Essentials episode, I discuss the critical role of temperature regulation in optimizing athletic and physical performance. I explain why overheating can hinder performance and endurance and how techniques like palmar cooling can help extend physical effort by aiding temperature regulation. I also highlight how specific body areas, such as the palms and face, are key targets for regulating temperature, allowing heat to dissipate efficiently. Lastly, I discuss how temperature can support training recovery while cautioning that extreme cold, such as ice baths immediately after training, can block adaptations. Episode show notes: https://go.hubermanlab.com/ZYC4CTc Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode: https://youtu.be/xaE9XyMMAHY Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S *Timestamps* 00:00:00 Huberman Lab Essentials; Physical Performance & Skills, Temperature 00:03:03 Temperature Homeostasis, Vasoconstriction & Vasodilation 00:05:38 Elevated Heat & Performance Barrier 00:07:21 Regulating Temperature, Glabrous Skin, “AVAs” 00:11:16 Strength Training & Heat Effects, Tool: Palmar Cooling 00:14:47 Endurance, Temperature & Willpower 00:18:21 Tool: Resistance Training, Running, Palmar Cooling & Water Temperature 00:21:49 Ice Bath & Blocking Training Adaptations; Tool: Glabrous Skin & Recovery 00:25:10 NSAIDs (Tylenol) & Training 00:27:35 Recap & Key Takeaways Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

SPEAKERS

Andrew Huberman
host

EPISODE SUMMARY

In this episode of Huberman Lab, featuring Andrew Huberman, Supercharge Exercise Performance & Recovery with Cooling | Huberman Lab Essentials explores cool Your Palms, Boost Performance: Science-Backed Temperature Training Explained Andrew Huberman explains how body temperature—especially overheating—directly limits strength, endurance, and skill learning by shutting down muscle contraction and willpower.

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