Palmar Cooling
Episodes covering palmar cooling — protocols, research, and expert discussions.
Cooling the palms during exercise to extend training capacity and improve performance
Palmar cooling is one of the most underrated performance interventions. Stanford research shows it can dramatically increase training volume - some studies show 144% more pull-ups over 6 weeks. The mechanism is simple: cooling glabrous (hairless) skin on the palms rapidly extracts core heat, delaying fatigue.
If you hit a wall during training due to overheating, this works. DIY options are nearly free. The effect is immediate and measurable.
Science & Mechanisms
Key finding: Stanford research showed 144% more pull-up volume over 6 weeks with palm cooling between sets.
Mechanisms:
- Palms contain AVAs (arteriovenous anastomoses) for rapid heat exchange
- Cooling palms quickly reduces core temperature
- Lower core temp delays CNS fatigue response
- Muscle enzymes work better at optimal temperatures
Key studies:
- Grahn et al. (2012): 144% more pull-ups over 6 weeks
- Heller & Grahn (2002): Palm cooling matches whole-body cooling
- Grahn et al. (2005): Increased bench press volume
Effect sizes:
- Training volume: Large (when heat-limited)
- Strength gains: Moderate (via increased volume)
- Endurance: Moderate (in hot conditions)
Limitations:
- Only works when heat is limiting factor
- Less benefit in air-conditioned gyms
- DIY methods work nearly as well as $1,000 devices
Episodes
Andrew Huberman delivers a comprehensive solo episode on the science and practical application of deliberate cold exposure. He covers the neuroscience of how cold impacts the br...
Andrew Huberman explains how temperature regulation is the most powerful variable for improving physical performance and recovery. He details the three compartments of body temp...
Rising core temperature limits exercise performance more than muscle fatigue. Palm cooling provides the fastest route to drop core temp, but the temperature must be moderate - i...
Cooling your palms between sets can double or triple your workout volume - but ice on the neck does almost nothing for core temperature. The palms, soles, and face contain speci...
Andrew Huberman delivers a comprehensive deep dive into the science of palmar cooling and its dramatic effects on exercise performance. He explains the role of arteriovenous ana...
Dr. Andrew Fix interviews Kyle Sela, a physical therapist, strength coach, and founder of AVA Cooling Technology, about the science and practical application of palmar cooling f...
Shane Larson of The Gametime Guru interviews Kyle Sela, physical therapist, strength coach, and founder of AVA Cooling Technology, about his palmar cooling device and the scienc...
Dr. Andrew Fix hosts Dr. Kyle Sella, a physical therapist and strength coach who founded AVA Cooling Technology, for a deep follow-up on palmar cooling. Sella explains the scien...