Utilize Cool Mitt technology (or similar glabrous skin cooling) during rest periods (e.g., 3 minutes) between anaerobic exercise sets to significantly increase work volume (e.g., tripling dips), reduce delayed onset muscle soreness (DOMS), and achieve true conditioning gains that are retained.
To cool the body most effectively, apply cold packs or cooling devices to the glabrous skin surfaces: the palms of your hands, soles of your feet, and upper part of your face, as this cools twice as fast as other areas.
Leverage thermal regulation to optimize mental and physical performance, as controlling core body temperature is a powerful tool regardless of the environment.
Take a cold bath or shower for a couple of minutes before aerobic activity to increase your body’s capacity to absorb excess heat, delaying the sweat point and potentially increasing speed or distance.
Drink Element electrolyte mix (sodium, magnesium, potassium, no sugar) in 16-32 ounces of water first thing in the morning and during physical exercise to ensure proper hydration and electrolyte balance for optimal brain and body function.
Establish a regular bedtime and wake-up time, avoid screens for a couple of hours before bed due to blue light affecting circadian rhythms, and engage in relaxing activities before sleep instead of working.
Sleep in a cool environment to facilitate easier thermal regulation, allowing you to passively adjust body temperature by exposing or covering glabrous skin surfaces like hands and feet.
Use the Waking Up app for meditation, mindfulness, yoga nidra, or NSDR protocols to place the brain and body into different states and restore cognitive and physical energy, even with short 10-minute sessions.
Do not place cold packs on your head or neck to cool down quickly, as this can be counterproductive and lead to hyperthermia by tricking the body’s thermostat.
To warm a hypothermic person, apply warm pads or hot water bottles to the glabrous skin surfaces like the hands and feet, as these specialized blood vessels are most effective for heat transfer into the body.
During exercise, especially in heat, loosen your grip on handlebars or other equipment, or periodically expose your hands, to maximize heat loss from the palms and prevent performance limitation.
To maximize heat loss, wear the thinnest possible coverings on your hands and feet, or remove them if safe and practical, as gloves and socks impede heat loss from these critical portals.
For a crude home cooling protocol, hold a cold pack (like frozen peas) in your hand, ensuring your palm remains warm to the touch by another person, indicating vasodilation and effective heat transfer, rather than vasoconstriction. Experiment with timing to find what works best.
Take Athletic Greens daily to cover basic nutritional needs, make up for deficiencies, and support microbiome health with probiotics.
Supplement with Vitamin D3K2, as D3 is essential for brain and body health (many are deficient even with sunshine), and K2 regulates cardiovascular function and calcium.
Use ventilated helmets with sufficient space and holes for air circulation to prevent thermal insulation of the scalp and decrease heat loss, especially during activity.
Wear a knit cap in cold weather to reduce constant heat loss from the head, helping to stay warmer.
Take a warm bath before bed, as it can be conducive to good sleep.
If your toes are sensitive to cold, wearing socks during sleep can promote thermal comfort by insulating this area.