Huberman Lab Essentials: Increase Strength & Endurance with Cooling Protocols | Dr. Craig Heller
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Aug 7, 2025 
Dr. Craig Heller, a biology professor at Stanford and expert in temperature regulation, shares fascinating insights into the best cooling methods for enhancing athletic performance. He explains why typical cooling techniques, like ice packs, fall short and highlights the effectiveness of targeting glabrous skin areas—the palms and soles—for optimal heat release. Listeners will learn how these innovative cooling protocols can boost both short-term performance and long-term training adaptation, making heat management essential for athletes.
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Special Heat Loss Sites
- The palms, soles, and upper face are primary sites for heat loss due to special blood vessels called arteriovenous anastomoses.
- These vessels allow blood to bypass capillaries, enabling efficient heat release from the body.
Cool Shower Before Aerobic Exercise
- Take a cool shower before aerobic exercise to increase the body's heat absorption capacity.
- This helps delay reaching the sweat point, potentially extending endurance or improving speed.
Muscle Overheating Limits Performance
- Muscle temperature rises quickly during anaerobic exercise, causing local heat buildup.
- Enzymes critical for energy metabolism shut off above 39.5°C, leading to muscle failure from overheating.