00:00 This episode of the Huberman Lab Podcast introduces a new topic on optimizing physical performance and skill learning, including specific tools that can improve endurance and strength by up to three or four times.

05:21 Temperature is the most powerful variable for improving physical performance and recovery, even more important than sleep, and leveraging cold can double or even triple work output in terms of strength, repetitions, and endurance.

11:06 Temperature regulation is crucial for tissue health, as overheating can lead to neuron death and enzyme dysfunction, while cooling triggers vasoconstriction and energy preservation in the core organs.

17:24 Proper cooling of the body during exercise can significantly improve performance and allow athletes to do more work, such as lifting more weight and running further.

23:02 The body has three main compartments for regulating temperature, including the core, periphery, and specific areas such as the face, palms of the hands, and bottoms of the feet, which are better at passing heat out of the body and bringing cool into the body.

28:54 AVAs, or arteriovenous anastomoses, are special patterns of vasculature found in the face, palms of the hands, and bottoms of the feet that allow for more efficient heat transfer and cooling, making these areas the best leverage points for manipulating temperature to improve physical performance.

35:30 Cooling the core through the unique vasculature in the palms allows individuals to do more work per unit time, resulting in significant increases in exercise output and performance.

41:25 Cooling the core through the palms, feet, or face allows individuals to go further, faster, and for longer periods of time, while also protecting against overheating and potential injury or death.

47:13 Cooling the palms, feet, or face can be used to heat up the core and insulate heat loss, while warming the face is the most effective way to warm the body.

52:42 Cooling the face, palms of the hands, and bottoms of the feet is the most effective way to cool the body and improve endurance, strength, and recovery during exercise.

58:17 Cooling the body back to its resting temperature after a workout, specifically by cooling the face, palms of the hands, or bottoms of the feet, is the most effective way to optimize recovery and improve performance, rather than immersing the entire body in an ice bath or cold shower.

01:04:01 Increasing body temperature prior to working out is counterproductive for performance and recovery, so it's best to avoid thermogenic compounds like caffeine and stimulants that raise body temperature, as they can impede performance and hinder recovery.

01:09:33 Using caffeine before exercise can increase core body temperature and constrict blood vessels, making it harder to dump heat, so it's generally better to avoid caffeine unless you're a heavy caffeine user or abuser, in which case not drinking caffeine can lead to headaches and lack of motivation; non-steroidal anti-inflammatory drugs can lower body temperature and be used by athletes to keep body temperature lower during exertion, but they can have effects on the liver and kidneys, and water and salt balance are also important for performance and recovery.

01:14:56 By understanding how your body heats and cools itself, and utilizing tools such as Palmer cooling and specific protocols, you can greatly improve your physical performance, but it's important to be mindful of environmental conditions, not cool or warm yourself excessively, and be aware of the effects of supplements and eating on temperature; future episodes will cover other ways to enhance physical performance and skill learning.