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.
Glabrous Skin Facilitates Heat Loss
- The body loses heat primarily through hairless skin areas called glabrous skin: palms, soles, and upper face.
- These sites have specialized blood vessels that shunt blood directly from arteries to veins, enabling rapid heat transfer.
Loosen Grip to Cool Hands
- Avoid gripping handlebars or objects tightly in heat to keep palm blood flow and heat loss active.
- Keep hands and feet exposed with thin protection to maximize heat dissipation through glabrous skin.