This episode I am joined by Dr. Craig Heller, Ph.D., Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science.Read the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps00:00:00 Introducing Dr. Craig Heller, Physiology & Performance  00:02:20 Sponsors: AG1, LMNT & Waking Up00:06:45 Cold Showers, Ice Baths, Cryotherapy  00:10:45 Boundary Layers  00:11:55 Cooling Before Aerobic Activity to Enhance Performance  00:14:45 Anaerobic Activity Locally Increases Muscle Heat  00:16:45 Temperature Gates Our Energy Use  00:19:00 Local Versus Systemic Fatigue: Heat Is Why We Fail  00:22:10 Cooling Off: Most Methods are Counterproductive  00:26:43 Exercise-Induced Brain Fog  00:27:45 Hyperthermia  00:31:50 Best Body Sites for Cooling: Palms, Foot Pads, Upper Face  00:38:00 Cooling Your Brain via The Upper Face; Concussion  00:41:25 Extraordinary (Tripling!) Performance by Cooling the Palms  00:45:35 Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling  00:50:00 Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling  00:51:00 Enhancing Endurance with Proper Cooling  00:53:00 Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling  00:58:20 How You Can Use Palmer Cooling to Enhance Performance  01:01:15 Radiation, Convection, Heat-Transfer, Role of Surface Area  01:04:40 Hypothermia Story, Ideal Re-Heating Strategy  01:11:40 Paw-lmer Cooling for Dog Health & Performance  01:12:45 Warming Up, & Varying Temperature Around the Body  01:17:35 Cooling-Enhanced Performance Is Permanent  01:19:55 Anabolic Steroids versus Palmer Cooling  01:24:00 Female Athletic Performance  01:25:18 Shivering & Cold, Metabolism  01:26:55 Studies of Bears & Hibernation, Brown Fat  01:31:10 Brown Fat Distribution & Activation In Humans  01:34:18 Brain Freeze, Ice Headache: Blood Pressure, Headache  01:37:50 Fidgeters, Non-Exercise Induced Thermogenesis  01:39:44 How Pre-Workout Drinks, & Caffeine May Inhibit Performance  01:43:42 Sleep, Cold, Warm Baths, Screens, & Socks  01:48:44 Synthesis  01:49:30 Supporting the Podcast & Scientific Research  Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices