This episode I explain the science of heating and cooling the body, a process called thermoregulation-- and how to apply that knowledge to significantly improve physical performance. I describe the three areas of our body that can remove heat (or bring heat into the body) faster than anywhere else, why that is so, and how proper cooling of these areas with specific protocols can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same weight loads, or to run, cycle or swim significantly further. I also describe how to use directed cooling of so-called glabrous skin: the bottoms of feet, palms and face, to significantly enhance recovery times from exercise. Also, why the common practices of trying to heat up or cool the body via the torso or whole-body submersion in cold can be inefficient and/or dangerous-- and the better alternatives. Finally, I discuss the temperature-effects of caffeine, alcohol and anti-inflammatory compounds. The information in this episode is focused on mechanisms and tools for increasing athletic or exercise performance.   Thank you to our sponsors:

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Timestamps:

00:00:00 Introduction

00:05:08 Physical Performance & Skill Learning

00:06:40 Optimal Learning Protocol (Recap): 4 Steps

00:08:31 Variables Impacting Physical Performance

00:10:00 Temperature Is the Dominant Variable

00:12:08 Understanding Mechanism Is Key

00:13:42 Heat: The Enemy of All Performance (& Why)

00:16:30 Blood Flow & Sweating & Piloerection

00:22:35 Heat Is What Limits Effort: Even If You Feel Fine/Motivated

00:25:29 Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability

00:26:42 Heat Induced Confusion & Death

00:30:02 The Three Body Parts Best For Heating & Cooling Your Whole Body

00:31:38 Face, Palms, Bottoms of Feet; Glabrous Skin

00:33:00 Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)!

00:37:15 Palmar Cooling Can Supercharge Your Athletic Performance

00:38:35 ATP, Pyruvate Kinase & Heat

00:40:55 Palmer Cooling Outperforms Anabolic Steroids Several-Fold

00:43:45 Increasing Endurance, Willpower & Persistence

00:46:33 Cardiac Drift, & Moving the ”I Quit” Point

00:50:44 Deliberate Heating: Myths and Better Protocols

00:53:20 Protocols For Self-Directed Cooling To Vastly Improve Performance

00:59:23 How To Use Cold To Recover Faster & More Thoroughly

01:02:05 Ice Baths & Cold Showers Can Prevent Training Progress: mTOR, etc.

01:06:29 Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter

01:09:44 Are Stimulants Counter Productive For Performance? It Depends.

01:12:00 The Caffeine Rule & “Caffeine Adaptation”

01:14:20 NSAIDs for Training: Performance Enhancements & Risks

01:17:00 The Best Way to Explore Your Own “Parameter Space”

01:18:35 Tools: How To Try

01:21:35 Cost-Free Support, & Additional Support & Resources