External cooling techniques can be applied moment-to-moment during exercise sets to optimize performance, offering a flexible, zero-cost method.

“What I've offered today are ways in which you can use temperature to powerfully improve performance. And if you think about it, you can vary that from set to set, you could do your pull ups or your sprints and then cool your palms, and then try and go with colder water the next round or warmer water the next round or do both feet and palms and face. I mean, you can do all sorts of things moment to moment and see what works for you again essentially zero cost or no cost. Whereas when you pop something, you take a pill, you're basically in that regimen for the next hour or two or more. You can always take more, but you can't really take less. You can't really extract it from your body in real time so it doesn't give you a lot of opportunity to play scientists, which is what I like to do because what I'm always trying to do is trying to dial in the best protocols possible based on the mechanisms and data.”