Dr. Craig Heller: Using Temperature for Performance, Brain & Body Health | Huberman Lab Podcast #40

Overheating Effects

Overheating during exercise can significantly impair both muscle and brain function. Andrew Huberman explains that only about 20% of the energy from food is used for work, while the rest is lost as heat, which can lead to hyperthermia if body temperature rises too high 1. Craig Heller adds that muscle fatigue often results from overheating, as critical enzymes shut down when muscle temperatures exceed 39 degrees Celsius 1. This overheating also affects cognitive performance, as rising temperatures decrease cognitive capacity, leading to brain fog after intense exercise 2.

Rising temperature decreases cognitive capacity. You can experience that yourself. You can get on a treadmill and follow your temperature and then just do a simple activity like adding and subtracting. You get to about 39 degrees. You can't do that anymore.

--- Craig Heller

Cooling strategies are often ineffective because they don't address core temperature, which is regulated by the brain's thermostat, the preoptic anterior hypothalamus 3.

   

Performance Boost

Proper temperature regulation can significantly enhance athletic performance by improving endurance and reducing muscle soreness. Andrew Huberman notes that maintaining a cooler body temperature allows athletes to perform more work, as overheating can limit performance 4. Craig Heller5. In controlled experiments, cooling has been shown to double endurance in hot conditions, highlighting its potential for enhancing performance in extreme environments 6.

We could double their endurance. Walking on the treadmill. Walking uphill on the treadmill in the heat, like maybe 40 degrees. Ambient temperature, 40 degrees centigrade.

--- Craig Heller

These findings suggest that strategic cooling can be a game-changer for athletes seeking to push their limits.