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In this Huberman Lab Essentials episode, I discuss the critical role of temperature regulation in optimizing athletic and physical performance. I explain why overheating can hinder performance and endurance and how techniques like palmar cooling can help extend physical effort by aiding temperature regulation. I also highlight how specific body areas, such as the palms and face, are key targets for regulating temperature, allowing heat to dissipate efficiently. Lastly, I discuss how temperature can support training recovery while cautioning that extreme cold, such as ice baths immediately after training, can block adaptations. Episode show notes: https://go.hubermanlab.com/ZYC4CTc Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode: • Supercharge Exercise Performance & Recover... Watch more Huberman Lab Essentials episodes: • Huberman Lab Essentials Timestamps 00:00:00 Huberman Lab Essentials; Physical Performance & Skills, Temperature 00:03:03 Temperature Homeostasis, Vasoconstriction & Vasodilation 00:05:38 Elevated Heat & Performance Barrier 00:07:21 Regulating Temperature, Glabrous Skin, “AVAs” 00:11:16 Strength Training & Heat Effects, Tool: Palmar Cooling 00:14:47 Endurance, Temperature & Willpower 00:18:21 Tool: Resistance Training, Running, Palmar Cooling & Water Temperature 00:21:49 Ice Bath & Blocking Training Adaptations; Tool: Glabrous Skin & Recovery 00:25:10 NSAIDs (Tylenol) & Training 00:27:35 Recap & Key Takeaways Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer