本期节目邀请了斯坦福大学生物学教授克雷格·海勒博士，他是体温调节科学领域的专家。他与我们探讨了身体和大脑如何在不同条件下维持体温，以及大多数人如何错误地使用降温或升温方法。海勒博士教授了最佳的降温方法，并解释了如何抵消体温过高和过低。他还解释了如何利用身体降温的精确时间和位置来显著提高耐力和力量训练的表现。他描述了在他实验室发现和研发的降温技术如何使无氧（力量训练）表现提高三倍，使耐力运动员能够跑得更远更快，并消除延迟性肌肉酸痛。海勒博士解释了热量如何损害肌肉和精神表现，以及如何降温大脑以减少炎症并增强睡眠和认知能力。我们讨论了每个人如何将这些原则应用于自身，甚至应用于他们的狗！

🌡️ **降温技术：改善运动表现** 海勒博士强调了降温技术在运动表现中的重要性。他指出，局部降温，如手掌或脚掌的降温，可以显著提高耐力和力量训练的表现。这种方法通过减少肌肉热量积聚，提高身体的能量利用效率，从而延长运动时间并增强力量。 例如，一项研究表明，在力量训练过程中使用冷手套可以使无氧运动表现提高三倍。此外，降温还可以减轻运动后的肌肉酸痛，帮助运动员更快地恢复。

🧠 **降温大脑：提升认知和睡眠** 除了对身体的影响，降温也对大脑有积极作用。海勒博士指出，降温大脑可以减少炎症，改善睡眠质量，并提高认知能力。他建议在睡前使用冷毛巾或冰袋敷脸，以降低大脑温度，从而促进睡眠。 此外，降温还可以缓解因热量引起的脑雾，提高注意力和反应速度。对于患有多发性硬化症的患者，降温也可以减轻热量引起的症状。

🐶 **宠物降温：改善动物健康** 海勒博士还分享了降温技术在宠物健康方面的应用。他指出，降温可以帮助宠物缓解热量引起的疲劳和不适，并提高运动表现。例如，在炎热的天气里，可以给宠物使用冷却垫或冰块，以降低它们的体温。 对于患有某些疾病的宠物，例如关节炎，降温还可以减轻疼痛和炎症。海勒博士建议，宠物主人可以根据宠物的具体情况，选择适当的降温方法。

🌡️ **降温技巧：应用于日常生活** 海勒博士强调，降温技术不仅适用于运动员，也适用于普通人。他建议，在日常生活中，我们可以通过一些简单的措施来调节体温，例如： - 在炎热的天气里，多喝水，避免剧烈运动。 - 在睡前使用冷水洗澡或敷脸，以降低体温，提高睡眠质量。 - 适当使用冷敷，以缓解疼痛和炎症。

🌡️ **降温原理：科学解释** 海勒博士解释了降温技术的科学原理。他指出，降温可以减少肌肉热量积聚，提高身体的能量利用效率，并改善血液循环。此外，降温还可以降低大脑温度，减少炎症，提高认知能力。 海勒博士强调，降温技术是一项安全有效的健康策略，可以应用于不同人群和场景，以改善身体机能和生活质量。

This episode I am joined by Dr. Craig Heller, 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.

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Introducing Dr. Craig Heller, Physiology & Performance

(00:02:20) Sponsors: AG1, LMNT

(00:06:45) 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 

Title Card Photo Credit: Mike Blabac

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