<ol><li>Calm and focused when acquiring new skill</li><li>then have a spike in adrenaline immediately after learning</li><li>20 minute deep rest or NSDR(Non-Sleep Deep Rest)</li><li>A good night's sleep</li></ol>

Andrew Huberman - Optimal Learning Protocol: 4 Steps

The key to improve recovery is to cool down slowly the three areas of the body with "Glabrous Skin"<ol><li>Face</li><li>Palms</li><li>Bottoms of Feet</li></ol> Don't introduce ice cold temperature. Slow cooling is the key

The Three Body Parts Best For Heating & Cooling Your Whole Body

Alcohol and NSAIDs decrease body temperature slightly. Which arguably, might improve recovery.

Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter

<figure><img width="625" height="352" src="https://i0.wp.com/hubermanlab.com/wp-content/uploads/2021/08/Huberman-Lab-Podcast-Episode-Card-19.new_.jpg?resize=652%2C367&amp;ssl=1" alt="" srcset="https://i0.wp.com/hubermanlab.com/wp-content/uploads/2021/08/Huberman-Lab-Podcast-Episode-Card-19.new_.jpg?resize=1024%2C576&amp;ssl=1 1024w, https://i0.wp.com/hubermanlab.com/wp-content/uploads/2021/08/Huberman-Lab-Podcast-Episode-Card-19.new_.jpg?resize=300%2C169&amp;ssl=1 300w, https://i0.wp.com/hubermanlab.com/wp-content/uploads/2021/08/Huberman-Lab-Podcast-Episode-Card-19.new_.jpg?resize=768%2C432&amp;ssl=1 768w, https://i0.wp.com/hubermanlab.com/wp-content/uploads/2021/08/Huberman-Lab-Podcast-Episode-Card-19.new_.jpg?resize=1536%2C864&amp;ssl=1 1536w, https://i0.wp.com/hubermanlab.com/wp-content/uploads/2021/08/Huberman-Lab-Podcast-Episode-Card-19.new_.jpg?resize=1080%2C608&amp;ssl=1 1080w, https://i0.wp.com/hubermanlab.com/wp-content/uploads/2021/08/Huberman-Lab-Podcast-Episode-Card-19.new_.jpg?w=1920&amp;ssl=1 1920w, https://i0.wp.com/hubermanlab.com/wp-content/uploads/2021/08/Huberman-Lab-Podcast-Episode-Card-19.new_.jpg?w=1304&amp;ssl=1 1304w"></figure>In this episode, Dr. Huberman explains the science of heating and cooling the body, a process called thermoregulation—and how to apply that knowledge to significantly improve physical performance. He describes the three areas of our body that can remove heat (or bring heat into the body) faster than anywhere else, why that is so, and how proper cooling of these areas with specific protocols can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same weight loads, or to run, cycle or swim significantly further. He also describes how to use directed cooling of so-called glabrous skin: the bottoms of feet, palms and face, to significantly enhance recovery times from exercise. Also, why the common practices of trying to heat up or cool the body via the torso or whole-body submersion in the cold can be inefficient and/or dangerous—and the better alternatives. Finally, Dr. Huberman discusses the temperature effects of caffeine, alcohol and anti-inflammatory compounds. The information in this episode is focused on mechanisms and tools for increasing athletic or exercise performance.<h2>Timestamps</h2><UL><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=0s" rel="noreferrer noopener" dir="ltr">00:00:00</a> Introduction</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=308s" rel="noreferrer noopener" dir="ltr">00:05:08</a> Physical Performance &amp; Skill Learning</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=400s" rel="noreferrer noopener" dir="ltr">00:06:40</a> Optimal Learning Protocol (Recap): 4 Steps </LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=511s" rel="noreferrer noopener" dir="ltr">00:08:31</a> Variables Impacting Physical Performance</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=600s" rel="noreferrer noopener" dir="ltr">00:10:00</a> Temperature Is the Dominant Variable</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=728s" rel="noreferrer noopener" dir="ltr">00:12:08</a> Understanding Mechanism Is Key</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=822s" rel="noreferrer noopener" dir="ltr">00:13:42</a> Heat: The Enemy of All Performance (&amp; Why)</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=990s" rel="noreferrer noopener" dir="ltr">00:16:30</a> Blood Flow &amp; Sweating &amp; Piloerection</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=1355s" rel="noreferrer noopener" dir="ltr">00:22:35</a> Heat Is What Limits Effort: Even If You Feel Fine/Motivated</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=1529s" rel="noreferrer noopener" dir="ltr">00:25:29</a> Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=1602s" rel="noreferrer noopener" dir="ltr">00:26:42</a> Heat Induced Confusion &amp; Death</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=1802s" rel="noreferrer noopener" dir="ltr">00:30:02</a> The Three Body Parts Best For Heating &amp; Cooling Your Whole Body</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=1898s" rel="noreferrer noopener" dir="ltr">00:31:38</a> Face, Palms, Bottoms of Feet; Glabrous Skin</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=1980s" rel="noreferrer noopener" dir="ltr">00:33:00</a> Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)!</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=2235s" rel="noreferrer noopener" dir="ltr">00:37:15</a> Palmar Cooling Can Supercharge Your Athletic Performance</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=2315s" rel="noreferrer noopener" dir="ltr">00:38:35</a> ATP, Pyruvate Kinase &amp; Heat</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=2455s" rel="noreferrer noopener" dir="ltr">00:40:55</a> Palmer Cooling Outperforms Anabolic Steroids Several-Fold</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=2625s" rel="noreferrer noopener" dir="ltr">00:43:45</a> Increasing Endurance, Willpower &amp; Persistence</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=2793s" rel="noreferrer noopener" dir="ltr">00:46:33</a> Cardiac Drift, &amp; Moving the ”I Quit” Point</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=3044s" rel="noreferrer noopener" dir="ltr">00:50:44</a> Deliberate Heating: Myths and Better Protocols</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=3200s" rel="noreferrer noopener" dir="ltr">00:53:20</a> Protocols For Self-Directed Cooling To Vastly Improve Performance</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=3563s" rel="noreferrer noopener" dir="ltr">00:59:23</a> How To Use Cold To Recover Faster &amp; More Thoroughly</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=3725s" rel="noreferrer noopener" dir="ltr">01:02:05</a> Ice Baths &amp; Cold Showers Can Prevent Training Progress: mTOR, etc.</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=3989s" rel="noreferrer noopener" dir="ltr">01:06:29</a> Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=4184s" rel="noreferrer noopener" dir="ltr">01:09:44</a> Are Stimulants Counter Productive For Performance? It Depends.</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=4320s" rel="noreferrer noopener" dir="ltr">01:12:00</a> The Caffeine Rule &amp; “Caffeine Adaptation”</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=4460s" rel="noreferrer noopener" dir="ltr">01:14:20</a> NSAIDs for Training: Performance Enhancements &amp; Risks</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=4620s" rel="noreferrer noopener" dir="ltr">01:17:00</a> The Best Way to Explore Your Own “Parameter Space”</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=4715s" rel="noreferrer noopener" dir="ltr">01:18:35</a> Tools: How To Try</LI><LI><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&amp;t=4895s" rel="noreferrer noopener" dir="ltr">01:21:35</a> Cost-Free Support, &amp; Additional Support &amp; Resources</LI></UL>

Dr. Huberman explains the science of heating and cooling the body, a process called thermoregulation—and how to apply that knowledge to significantly improve physical performance.

personaldevelopment

Personal Development

health

Health

exerciseandfitness

Exercise & Fitness

sports

Sports

In this episode, Dr. Huberman explains the science of heating and cooling the body, a process called thermoregulation—and how to apply that knowledge to significantly improve physical performance. He describes the three areas of our body that can remove heat (or bring heat into the body) faster than anywhere else, why that is so, and how proper cooling of these areas with specific protocols can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same weight loads, or to run, cycle or swim significantly further. He also describes how to use directed cooling of so-called glabrous skin: the bottoms of feet, palms and face, to significantly enhance recovery times from exercise. Also, why the common practices of trying to heat up or cool the body via the torso or whole-body submersion in the cold can be inefficient and/or dangerous—and the better alternatives. Finally, Dr. Huberman discusses the temperature effects of caffeine, alcohol and anti-inflammatory compounds. The information in this episode is focused on mechanisms and tools for increasing athletic or exercise performance.

<ul><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=0s">00:00:00 </a>Introduction </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=308s">00:05:08 </a>Physical Performance & Skill Learning </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=400s">00:06:40 </a>Optimal Learning Protocol (Recap): 4 Steps </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=511s">00:08:31 </a>Variables Impacting Physical Performance </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=600s">00:10:00 </a>Temperature Is the Dominant Variable </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=728s">00:12:08 </a>Understanding Mechanism Is Key </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=822s">00:13:42 </a>Heat: The Enemy of All Performance (& Why) </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=990s">00:16:30 </a>Blood Flow & Sweating & Piloerection </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=1355s">00:22:35 </a>Heat Is What Limits Effort: Even If You Feel Fine/Motivated </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=1529s">00:25:29 </a>Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=1602s">00:26:42 </a>Heat Induced Confusion & Death </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=1802s">00:30:02 </a>The Three Body Parts Best For Heating & Cooling Your Whole Body </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=1898s">00:31:38 </a>Face, Palms, Bottoms of Feet; Glabrous Skin </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=1980s">00:33:00 </a>Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)! </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=2235s">00:37:15 </a>Palmar Cooling Can Supercharge Your Athletic Performance </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=2315s">00:38:35 </a>ATP, Pyruvate Kinase & Heat </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=2455s">00:40:55 </a>Palmer Cooling Outperforms Anabolic Steroids Several-Fold </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=2625s">00:43:45 </a>Increasing Endurance, Willpower & Persistence </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=2793s">00:46:33 </a>Cardiac Drift, & Moving the ”I Quit” Point </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=3044s">00:50:44 </a>Deliberate Heating: Myths and Better Protocols </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=3200s">00:53:20 </a>Protocols For Self-Directed Cooling To Vastly Improve Performance </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=3563s">00:59:23 </a>How To Use Cold To Recover Faster & More Thoroughly </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=3725s">01:02:05 </a>Ice Baths & Cold Showers Can Prevent Training Progress: mTOR, etc. </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=3989s">01:06:29 </a>Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=4184s">01:09:44 </a>Are Stimulants Counter Productive For Performance? It Depends. </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=4320s">01:12:00 </a>The Caffeine Rule & “Caffeine Adaptation” </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=4460s">01:14:20 </a>NSAIDs for Training: Performance Enhancements & Risks </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=4620s">01:17:00 </a>The Best Way to Explore Your Own “Parameter Space” </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=4715s">01:18:35 </a>Tools: How To Try </li><li><a href="https://www.youtube.com/watch?v=xaE9XyMMAHY&t=4895s">01:21:35 </a>Cost-Free Support, & Additional Support & Resources </li> </ul>

Supercharge Exercise Performance & Recovery with Cooling

Andrew Huberman - Optimal Learning Protocol: 4 Steps

The Three Body Parts Best For Heating & Cooling Your Whole Body

Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter

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