00:00 Dr. Craig Heller discusses the benefits and misconceptions of using cold therapy, such as cold showers and ice baths, for improving performance and metabolism.

06:25 Taking a cold shower or immersing in a cold bath before aerobic activity can increase the body's capacity to absorb excess heat and improve performance.

13:05 Muscle fatigue during exercise is primarily caused by the rise in temperature in the muscle, which can lead to the shut-off of critical enzymes and the fuel supply to the mitochondria.

20:14 Our thermal regulatory system has a thermostat in the brain called the pre-optic anterior hypothalamus, which collects information from the body surface to regulate temperature, and cooling specific areas of the body can actually impair heat loss and make you feel cooler than you actually are.

26:56 The mouth can feel deceptively good when exposed to cold, but internal temperature can still be dangerously high, and symptoms of hyperthermia include vasoconstriction, lack of sweating, exhaustion, high heart rate, and feeling rotten.

34:12 Proper cooling of the glabrous skin surfaces, such as the palms of the hands, can increase an athlete's capacity to do more reps during exercise.

41:27 Cooling the glabrous skin surfaces during rest periods can significantly increase an athlete's total work volume and performance.

48:33 Cooling technology that can be worn under personal protective gear and has been shown to significantly increase endurance and performance is being developed by the company Arturia, with the website www.coolmit.com, and is currently being tested by professional sports teams and the military.

55:26 Deliberate cooling of the hands can enhance performance, and while there is no specific protocol, one way to assess its effectiveness is to see if the palms feel cool to the touch after holding a cold pack in one hand and then switching to the other hand.

01:02:33 The speaker recounts a story of a friend who went hypothermic while swimming, and discusses the incorrect methods they used to try to warm him up, leading to the discovery of a more effective method involving heating the hand.

01:09:26 Deliberate warming up before physical activity is important for increasing flexibility and preventing joint and tendon damage, as well as optimizing energy production in the mitochondria, but the term "warm up" is misleading as the primary purpose is not to raise temperature, and measuring core body temperature can be done most accurately using a thermocouple up the nose or tympanic measurements, while surface temperature measurements using infrared technology are less accurate but can still provide some information.

01:16:23 Deliberate shivering, even without exposure to cold, can substantially increase metabolism and is a good way to increase metabolic rate.

01:23:39 Bears maintain a core temperature of 33-34 degrees Celsius during hibernation by shivering, while smaller animals like ground squirrels can drop down to one or two degrees above freezing during bouts of hibernation.

01:30:45 Exposure to cold temperatures may activate brown fat, and the brain freeze sensation from eating something cold may be due to a cooling effect on the roof of the mouth and an increase in blood pressure.

01:37:59 Dr. Craig Heller discusses the effects of caffeine on muscular performance and the importance of cognitive behavioral therapy and sleep hygiene for better sleep.