AMA #7: Cold Exposure, Maximizing REM Sleep & My Next Scientific Studies
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today is an Ask Me Anything episode, or AMA.
今天是“有问必答”节目（AMA）。
This is part of our premium subscriber channel.
这是我们的高级订户频道的一部分。
Our premium subscriber channel was started in order to provide support for the standard Huberman Lab podcast, which comes out every Monday and is available at zero cost to everybody on all standard feeds, YouTube, Apple, Spotify, and elsewhere.
我们的高级订户频道的启动是为了为标准 Huberman Lab 播客提供支持，该播客每周一发布，每个人都可以在所有标准源、YouTube、Apple、Spotify 和其他地方以零成本观看。
We also started the premium channel as a way to generate support for exciting research being done at Stanford and elsewhere, research on human beings that leads to important discoveries that assist mental health, physical health, and performance.
我们还启动了付费频道，为斯坦福大学和其他地方正在进行的令人兴奋的研究提供支持，这些研究对人类进行了有助于心理健康、身体健康和表现的重要发现。
I'm also pleased to inform you that for every dollar the Huberman Lab premium channel generates for research studies, the Tiny Foundation has agreed to match that amount, so now we are able to double the total amount of funding given to studies of mental health, physical health, and human performance.
我还很高兴地通知您，Huberman Lab 高级频道为研究工作产生的每一美元，Tiny 基金会都同意匹配这一金额，因此现在我们能够将用于心理健康、身体健康和人类表现研究的资金总额增加一倍。
If you'd like to subscribe to the Huberman Lab podcast premium channel, please go to hubermanlab.com/premium.
如果您想订阅 Huberman Lab 播客付费频道，请访问 hubermanlab.com/premium。
It is $10 a month to subscribe, or you can pay $100 all at once to get an entire 12-month subscription for a year.
订阅费用为每月 10 美元，或者您可以一次性支付 100 美元以获得一年的完整 12 个月订阅。
We also have a lifetime subscription model that is a one-time payment, and again, you can find that option at hubermanlab.com/premium.
我们还有一次性付款的终身订阅模式，您也可以在 hubermanlab.com/premium 找到该选项。
For those of you that are already subscribers to the premium channel, please go to hubermanlab.com/premium and download the premium subscription feed.
对于那些已经是高级频道订阅者的人，请访问 hubermanlab.com/premium 并下载高级订阅源。
And for those of you that are not Huberman Lab podcast premium subscribers, you can still hear the first 20 minutes of today's episode and determine whether or not becoming a premium subscriber is for you.
对于那些不是 Huberman Lab 播客高级订阅者的人来说，您仍然可以收听今天节目的前 20 分钟，并确定是否适合成为高级订阅者。
Without further ado, let's get to answering your questions.
话不多说，让我们开始回答您的问题。
The first question asks, "Is it possible to get a cold or to get sick from deliberate cold exposure?" And I suppose a related question is should you even do deliberate cold exposure if you have a sniffle, a cold, or a flu?
第一个问题是：“是否有可能因故意暴露在寒冷中而感冒或生病？”我想一个相关的问题是，如果你流鼻涕、感冒或流感，你是否应该故意暴露在寒冷的环境中？
I get that question all the time as well, so I'll answer both of those questions, and I will also touch on some of the immune-enhancing effects of deliberate cold exposure.
我也经常被问到这个问题，所以我将回答这两个问题，并且我还将谈到故意暴露在寒冷环境中的一些免疫增强作用。
But just to make sure that we answer the specific question asked here right off the bat, is it possible to get a cold or to get sick from deliberate cold exposure?
但为了确保我们立即回答这里提出的具体问题，是否有可能感冒或因故意接触寒冷而生病？
Well, assuming that you're not doing the deliberate cold exposure for more than, say, five or six minutes at one stretch, probably not directly from the deliberate cold exposure.
好吧，假设您一次故意冷暴露的时间没有超过五到六分钟，可能不是直接来自故意冷暴露。
I mention that because most people are doing anywhere from about a minute to three minutes, sometimes five or six minutes, and maybe for those of you that are really pushing it, 10 minutes of deliberate cold exposure.
我提到这一点是因为大多数人都会在任何地方进行大约一分钟到三分钟，有时五到六分钟，也许对于那些真正努力的人来说，可能会故意进行 10 分钟的冷暴露。
And most often, after doing that deliberate cold exposure, people are either getting clothed, or they're getting into a sauna, or they're taking a hot shower, and then getting clothed and heading off into their day or off to sleep, depending on what time of day or night you happen to do your deliberate cold exposure.
最常见的是，在进行了刻意的冷暴露之后，人们要么穿衣服，要么去桑拿房，或者洗个热水澡，然后穿好衣服开始一天的工作，或者去睡觉，这取决于你在白天或晚上的什么时间进行刻意的冷暴露。
We can safely say that if you warm up after a relatively brief, meaning one minute to, let's extend it out to 10 minutes, 10-minute deliberate cold exposure, although I really want to caution people to not do 10-minute deliberate cold exposure right off the bat.
我们可以有把握地说，如果你在相对短暂（即一分钟）后热身，让我们将其延长到 10 分钟，10 分钟的故意冷暴露，尽管我真的想警告人们不要立即进行 10 分钟的故意冷暴露。
If you are somebody who is not accustomed to it, don't jump right up to that long exposure to cold water.
如果你不习惯的话，就不要跳到那么长时间接触冷水的地方。
Start with shorter exposures.
从较短的曝光开始。
But if you're doing that one to 10-minute deliberate cold exposure, and then you're getting warm afterwards and heading about your day, I can't see how the deliberate cold exposure itself would enhance your susceptibility to getting sick.
但如果你故意暴露在寒冷中一到十分钟，然后身体暖和起来，开始新的一天，我看不出故意暴露在寒冷中会如何增加你生病的可能性。
That said, we know from an enormous number of studies that have looked at cold virus transmission and other forms of viral and bacterial transmission, that the environment that you happen to be in does impact your susceptibility to colds and other types of viruses and to bacterial infections in the following way.
也就是说，我们从大量针对感冒病毒传播以及其他形式的病毒和细菌传播的研究中得知，您所处的环境确实会通过以下方式影响您对感冒和其他类型病毒以及细菌感染的易感性。
There have been controlled studies in which people go into laboratories.
已经有一些人们进入实验室的对照研究。
Those laboratories have rooms in which they can very tightly control the humidity, so essentially the water content in the air, as well as the temperature in the room.
这些实验室的房间可以非常严格地控制湿度，因此基本上可以控制空气中的水含量，以及房间内的温度。
And if you look at the total mass of those data, we can say a couple of specific things in kind of bullet point fashion.
如果你看看这些数据的总量，我们可以用要点的方式说出一些具体的事情。
First off, cold, dry air does seem to increase our susceptibility to viral and bacterial infections because whether or not you're a mouth breather or a nose breather, and by the way, I suggest everyone be a nose breather, unless you're exercising hard enough that you have to breathe through your mouth, or you're talking or something of that sort.
首先，寒冷、干燥的空气似乎确实会增加我们对病毒和细菌感染的敏感性，因为无论你是用嘴呼吸还是用鼻子呼吸，顺便说一句，我建议每个人都用鼻子呼吸，除非你锻炼得足够努力，以至于你必须通过嘴呼吸，或者你正在说话或类似的事情。
But if you're a nose breather or a mouth breather or both, viruses and bacteria enter through your nose and mouth, sometimes through your eyes, but your nose and mouth are going to be the main sites of entry and your main barriers to viral and bacterial infections.
但是，如果您用鼻子呼吸或用嘴呼吸，或两者兼而有之，病毒和细菌会通过您的鼻子和嘴巴进入，有时还会通过您的眼睛进入，但您的鼻子和嘴巴将是主要的进入部位，也是病毒和细菌感染的主要屏障。
In fact, one of the ways you are constantly fighting off bacterial and viral infections that you're exposed to all the time is by way of those viruses and bacteria getting trapped in the mucus lining of your nose or your mouth, most notably in the back of your throat.
事实上，你不断抵抗你一直接触的细菌和病毒感染的方法之一就是让这些病毒和细菌滞留在你的鼻子或嘴巴的粘液里，尤其是在你的喉咙后部。
So if you spend time in cold, dry environments, there is a tendency for that mucosal lining to be thinner.
因此，如果您在寒冷、干燥的环境中度过一段时间，粘膜内层可能会变薄。
There is a tendency for that mucosal lining to not be as robust in general.
一般来说，粘膜衬里有不那么坚固的趋势。
When I say robust, what I mean is that if you're mouth breathing, for instance, in a cold, dry environment, I'm thinking from the time I spent in Cambridge, Massachusetts, in winter at the T station.
当我说稳健时，我的意思是，如果你用嘴呼吸，例如，在寒冷、干燥的环境中，我想到的是我冬天在马萨诸塞州剑桥市 T 站度过的时光。
I'm just imagining myself because it was so darn cold back there, breathing through your mouth or having gone for a run and your mouth isn't covered, or even if you're deliberately nasal breathing, you are drying out your nasal passages and making them more susceptible to infections.
我只是想象自己，因为那里太冷了，用嘴呼吸或者跑步时你的嘴没有被遮住，或者即使你故意用鼻呼吸，你的鼻道也会变得干燥，使它们更容易受到感染。
Does that necessarily mean that every time you go out in cold, dry air that you're going to get an infection?
这是否意味着每次外出到寒冷干燥的空气中都会受到感染？
No, of course it doesn't.
不，当然不是。
But to relate this back to the question we had before, there are a lot of data pointing to the fact that more humid, warm environments are going to make your mucosal lining and the general upper respiratory area more, I don't want to say immune because I don't want to conflate that word with the other meaning of immune.
但将这个问题与我们之前提出的问题联系起来，有很多数据表明，更潮湿、更温暖的环境将使你的粘膜内层和一般上呼吸道区域更加“免疫”，我不想说“免疫”，因为我不想将该词与“免疫”的其他含义混为一谈。
It's going to make it more robust against bacterial and viral infections.
它将使其更能抵抗细菌和病毒感染。
Okay?
好的？
So if you get into a cold shower or a cold plunge or a cold ocean or a cold lake, and then you get out and you're out there shivering and shaking, trying to boost your metabolism or whatever it is that you're doing it for, and it's cold, dry air, and especially if you're mouth breathing in that cold, dry air, yes, I could see how that might lead to a higher probability of getting a cold or other type of infection.
因此，如果你洗了个冷水澡、冷水澡、寒冷的海洋或寒冷的湖水，然后你出来，你会在那里瑟瑟发抖，试图促进你的新陈代谢或你所做的任何事情，而且空气又冷又干燥，特别是如果你用嘴呼吸那种冷、干燥的空气，是的，我可以看到这可能会导致更高的感冒或其他类型感染的可能性。
But there's nothing specific about the deliberate cold exposure itself that can induce a cold or other type of infection, assuming that the water is clean.
但是，假设水是干净的，故意暴露在寒冷环境中本身并没有什么特别之处可以诱发感冒或其他类型的感染。
Right?
正确的？
We're not talking about bacterial infections of cuts on the skin, et cetera.
我们不是在谈论皮肤割伤等细菌感染。
We're talking about colds and other forms of being sick, namely upper respiratory infections.
我们谈论的是感冒和其他形式的疾病，即上呼吸道感染。
Okay?
好的？
Now, with that said, I often get asked whether or not for people who already have a little sniffle, they're feeling a little rundown or perhaps a lot rundown, should they do deliberate cold exposure?
话虽如此，我经常被问到，对于那些已经有点流鼻涕的人来说，他们是否感觉有点疲惫或可能非常疲惫，他们是否应该故意接受寒冷暴露？
And what's a little tricky to give a one-size-fits-all answer, but I think we can safely say that if you are feeling malaise, if you're feeling like you have to rest, you're tired, you're not feeling good because of a cold or because of a flu or because of a bacterial infection.
给出一个一刀切的答案有点棘手，但我想我们可以有把握地说，如果你感到不适，如果你感觉必须休息，你累了，你因为感冒、流感或细菌感染而感觉不舒服。
Okay?
好的？
Now, I'm not saying just feeling not good, I'm saying feeling not good due to a cold or other form of virus or bacterial infection, then I would say stay out of deliberate cold exposure.
现在，我并不是说只是感觉不舒服，我是说由于感冒或其他形式的病毒或细菌感染而感觉不舒服，那么我会说远离故意的寒冷暴露。
Don't use it.
不要使用它。
Now, why would I say that given the data I'll talk about in a few minutes, showing that regular deliberate cold exposure, if done correctly, can in fact increase immune system markers and perhaps even make you much more robust to combating different types of infection through the release of adrenaline.
现在，我为什么要这么说呢？鉴于我将在几分钟内讨论的数据表明，如果做得正确，定期刻意的寒冷暴露实际上可以增加免疫系统标记，甚至可能通过释放肾上腺素使您更能抵抗不同类型的感染。
We'll talk about what all that looks like in a moment in terms of protocols and some of the science.
我们稍后会从协议和一些科学角度讨论这一切。
But to just be very clear and very direct, if you're sick, stay out of deliberate cold exposure.
但要非常明确和直接地说，如果您生病了，请避免故意暴露在寒冷中。
There I would instead recommend warmer hot baths, warmer hot showers, the sauna, et cetera.
在那里我会推荐更温暖的热水浴、更温暖的热水淋浴、桑拿等等。
But I also would caution that if you are getting into saunas that are too hot, saunas that are so hot that it's stressful for you, and again, a lot of people use deliberate heat exposure because of the stress it induces.
但我也要提醒你，如果你进入太热的桑拿房，那么热的桑拿房会给你带来压力，而且，很多人会故意暴露在高温下，因为它会带来压力。
They're doing some heat-induced, for instance, heat shock proteins and different ways of increasing heart rate.
他们正在做一些热诱导的研究，例如热休克蛋白和提高心率的不同方法。
That's a different sort of thing.
那是另一回事。
That's hard, stressful in order to generate an adaptation.
为了产生适应，这是困难的、有压力的。
I don't recommend doing that.
我不建议这样做。
In fact, I don't recommend doing deliberate cold exposure, exercise or deliberate heat exposure if you're feeling really not well.
事实上，如果您感觉真的不舒服，我不建议您刻意进行寒冷暴露、运动或刻意热暴露。
Now, if you're feeling just a little bit not well, you're feeling a little bit rundown, a little bit of sniffle, a little bit of malaise, well, then it's kind of an edge case where we could say, "All right.
现在，如果你感觉有点不舒服，感觉有点疲惫，有点流鼻涕，有点不适，那么这是一种边缘情况，我们可以说，“好吧。
You know what?
你知道吗？
Just take a hot shower and go to sleep." That's probably the best advice, right?
洗个热水澡然后睡觉就行了。”这可能是最好的建议，对吧？
That good old-fashioned advice.
这是一个很好的老式建议。
But if you are determined to do your deliberate cold exposure anyway, then I would say definitely get warm or take a hot shower afterwards, hot bath or a hot sauna, but not too hot that it's stressful, of course.
但如果你无论如何都决定要刻意地暴露在寒冷中，那么我会说一定要暖和或洗个热水澡、洗热水澡或蒸桑拿，但当然不要太热，否则会有压力。
And keep in mind that one of the variables that's been measured quite a lot in laboratory studies of deliberate cold exposure is the increase in immune system markers.
请记住，在有意暴露于寒冷的实验室研究中大量测量的变量之一是免疫系统标记物的增加。
So I'll provide a few links to some of these studies, although nowadays there are many of them.
因此，我将提供其中一些研究的一些链接，尽管现在有很多研究。
But it's very clear that deliberate cold exposure can increase the release and the production of different immune molecules and immune cells.
但很明显，有意的寒冷暴露可以增加不同免疫分子和免疫细胞的释放和产生。
One slightly older study, but nonetheless a good study that has relevance here, is entitled "Immune system of cold-exposed and cold-adapted humans." Now, keep in mind that this study is a little bit extreme, and there are reasons for that.
一项稍早的研究，但仍然是一项与此相关的很好的研究，其标题是“暴露于寒冷和适应寒冷的人类的免疫系统”。现在，请记住，这项研究有点极端，这是有原因的。
I guess to make a long story short, oftentimes in order to "see an effect" in a study, scientists will use conditions that are pretty extreme compared to control group.
我想长话短说，通常为了在研究中“看到效果”，科学家会使用与对照组相比相当极端的条件。
Oftentimes you'll see a dose response too, but it's a little bit trickier to do with human studies of deliberate cold exposure.
通常你也会看到剂量反应，但对于故意暴露在寒冷环境中的人体研究来说有点棘手。
It can be done, but not too common.
可以做到，但不太常见。
But here they used a pretty, what I would call, extreme stimulus.
但在这里他们使用了一种漂亮的，我称之为极端刺激。
It was exposing people to 14 degree Celsius water, so that's 57.2 degrees Fahrenheit, which isn't that cold.
人们暴露在 14 摄氏度的水中，也就是 57.2 华氏度，并没有那么冷。
It's kind of like cool, I would say very cool water, but not what you might consider cold, depending on how well you tolerate cold, and that will vary, of course.
这有点像凉水，我想说的是非常凉的水，但不是你认为的冷水，这取决于你对寒冷的耐受程度，当然，这会有所不同。
But they had people exposed to that for an hour, which is a pretty long time.
但他们让人们接触了一个小时，这是一个相当长的时间。
Most people, as I mentioned, are using colder temperatures of deliberate cold exposure, so even high 30s, low 40s, maybe upper 40s for anywhere from one to 10 minutes, depending on how conditioned they are.
正如我所提到的，大多数人都会有意地使用较低的温度，因此即使是高 30 度、低 40 度，也可能是高 40 度，时间从 1 到 10 分钟不等，具体取决于他们的身体状况。
And again, don't just jump into 10 minutes of deliberate cold exposure, please, at 35 degrees or 40 degrees or even 45 degrees if you aren't familiar with deliberate cold exposure.
再次强调，如果您不熟悉故意的寒冷暴露，请不要在 35 度或 40 度甚至 45 度的温度下故意进行 10 分钟的寒冷暴露。
You have to ease into these sorts of things over time.
随着时间的推移，你必须慢慢适应这些事情。
And if you're interested in protocols for deliberate cold exposure, we have a zero-cost newsletter at hubermanlab.com.
如果您对故意冷暴露的协议感兴趣，我们在 hubermanlab.com 上提供零成本时事通讯。
Go to the menu, go Newsletter, and you can find that.
转到菜单，转到新闻通讯，您就可以找到它。
We've done several episodes on deliberate cold exposure.
我们已经制作了几集关于故意暴露在寒冷中的剧集。
In any event, this study, "Immune system of cold-exposed and cold-adapted humans", as I mentioned, had people in 14 degree Celsius water for one hour.
无论如何，正如我提到的，这项研究“暴露于寒冷和适应寒冷的人类的免疫系统”将人们放在 14 摄氏度的水中一小时。
And basically what they found is that one exposure to cold did not change immune system function in any kind of significant way.
基本上他们发现，一次接触寒冷并不会以任何显着的方式改变免疫系统功能。
However, what they found was if people did deliberate cold exposure repeatedly over a period of about six weeks, and by repeatedly I mean three times per week, what they found were trends.
然而，他们发现，如果人们在大约六周的时间内反复有意地暴露在寒冷中，我所说的反复是指每周三次，他们发现的就是趋势。
And again, trends are not statistically significant, but trends towards increases in plasma concentrations of things like IL-6, interleukin-6, or total numbers of T lymphocytes and T helper cells and T suppressor cells and activated T and B lymphocytes.
同样，趋势在统计上并不显着，但 IL-6、白细胞介素 6 等血浆浓度或 T 淋巴细胞、T 辅助细胞、T 抑制细胞以及活化 T 和 B 淋巴细胞总数有增加的趋势。
These are all immune cells and immune molecules that roughly correspond to an increase in immune system function.
这些都是免疫细胞和免疫分子，大致对应于免疫系统功能的增强。
If you'd like to learn more about the immune system, I did an episode on immune system function.
如果您想了解有关免疫系统的更多信息，我做了一集有关免疫系统功能的节目。
Again, you can find that at hubermanlab.com, and it spells out the basic cell types of what's called the innate and the adaptive immune system.
同样，您可以在 hubermanlab.com 上找到这一点，它详细说明了所谓的先天免疫系统和适应性免疫系统的基本细胞类型。
This study, which we will link to in the show note captions, is but one study of several other studies showing that deliberate cold exposure can increase immune system markers, especially when deliberate cold exposure is done repeatedly over time.
我们将在节目注释标题中链接到这项研究，它只是其他几项研究的一项研究，这些研究表明，故意的寒冷暴露可以增加免疫系统标记物，特别是当随着时间的推移反复进行故意的寒冷暴露时。
So in this case, three times a week over a period of six weeks.
因此，在这种情况下，在六周的时间内每周三次。
But again, I want to highlight these aren't highly significant effects.
但我想再次强调这些并不是非常显着的影响。
These are trends in the direction of increased numbers of immune cells and immune markers.
这些是免疫细胞和免疫标记物数量增加的趋势。
Now, what's impossible to know is how those trends translate to actual resistance to specific concentrations of, say, cold virus or flu virus or any other virus or bacteria.
现在，我们不可能知道这些趋势如何转化为对特定浓度的感冒病毒或流感病毒或任何其他病毒或细菌的实际抵抗力。
That would be great, but that's a very difficult study to do, especially in the context of deliberate cold exposure as well.
那就太好了，但这是一项非常困难的研究，尤其是在故意暴露在寒冷环境下的情况下。
Now- We can all be scientists about this and say, "What is it about deliberate cold exposure that would increase immune system function?" And there we can confidently say the molecules epinephrine and norepinephrine, which are released in both brain and body in response to cold water exposure, as well as things like deliberate hyperventilation.
现在，我们都可以成为对此问题的科学家，并说：“故意暴露在寒冷环境中会增强免疫系统功能吗？”在那里，我们可以自信地说出肾上腺素和去甲肾上腺素分子，它们在大脑和身体中因暴露于冷水以及故意过度换气等情况而释放。
The release of norepinephrine and epinephrine into the brain and body is known to have a number of different effects related to the immune system.
众所周知，去甲肾上腺素和肾上腺素释放到大脑和身体中会对免疫系统产生许多不同的影响。
It can be pro-immune, at least in the short term, and in the long term, meaning if noradrenaline and adrenaline, again, those are just different names for norepinephrine and epinephrine, I'm sorry those are the same thing, but that's why I use them interchangeably, so that you don't get confused if you see noradrenaline or norepinephrine, that's the same thing.
它可以是促免疫的，至少在短期内，从长远来看，这意味着如果去甲肾上腺素和肾上腺素，同样，这些只是去甲肾上腺素和肾上腺素的不同名称，我很抱歉它们是同一件事，但这就是为什么我互换使用它们，这样如果你看到去甲肾上腺素或去甲肾上腺素，你就不会感到困惑，这是同一件事。
You hear epinephrine or adrenaline, same thing.
你听到肾上腺素或肾上腺素，都是一样的。
Deliberate cold exposure or deliberate hyperventilation will increase those molecules, norepinephrine and epinephrine, and their increase is pro-immune.
刻意的寒冷暴露或刻意的过度换气会增加这些分子，去甲肾上腺素和肾上腺素，它们的增加是促免疫的。
It can trigger the activation of immune cells and immune molecules that can make you more resistant to certain forms of infection.
它可以触发免疫细胞和免疫分子的激活，使您对某些形式的感染更具抵抗力。
However, if norepinephrine and epinephrine are elevated chronically, and especially if they are elevated late in the day, repeatedly over many days, that can cause reductions in the number and efficiency of immune cells in combating infections.
然而，如果去甲肾上腺素和肾上腺素长期升高，特别是如果它们在一天中的晚些时候、在多天内反复升高，可能会导致免疫细胞抵抗感染的数量和效率降低。
So getting cold in this context of whether or not you can get sick from it should really be considered more as what happens when you spike your adrenaline and norepinephrine.
因此，在考虑是否会生病的情况下，感冒实际上应该更多地考虑当您的肾上腺素和去甲肾上腺素激增时会发生什么。
And there's one other study that we can look to, which is now really a famous study published in Proceedings of the National Academy of Sciences, looking at so-called Wim Hof breathing.
我们还可以关注另一项研究，它现在确实是发表在《美国国家科学院院刊》上的一项著名研究，研究所谓的 Wim Hof 呼吸。
But really that just translates to cyclic hyperventilation.
但实际上这只是转化为周期性过度换气。
So this is inhaling through the nose, exhaling through the mouth repeatedly, 25 times or so.
所以这是反复用鼻子吸气、用嘴呼气，25次左右。
If you do that, you notice you feel quite warm.
如果你这样做，你会发现自己感觉很温暖。
It has to do with some things related to vasodilation, it has some things to do with release of norepinephrine and epinephrine, and we know that pattern of deliberate hyperventilation, much like deliberate cold exposure, deploys or releases noradrenaline and adrenaline into your brain and body.
它与血管舒张有关，与去甲肾上腺素和肾上腺素的释放有关，我们知道故意过度换气的模式，就像故意暴露在寒冷中一样，会将去甲肾上腺素和肾上腺素部署或释放到您的大脑和身体中。
And we know from this study entitled "Voluntary Activation of the Sympathetic Nervous System and Attenuation of the Innate Immune Response in Humans," showed really nicely, I think, that if people are injected with E.
我们从这项题为“人类交感神经系统的自愿激活和先天免疫反应的减弱”的研究中得知，我认为，如果人们注射大肠杆菌，效果非常好。
coli, a bacteria, they did this through endotoxin injections, people got really sick.
大肠杆菌，一种细菌，他们通过注射内毒素来做到这一点，人们真的病了。
They'd feel like they had the flu, they vomit, diarrhea, get a fever, et cetera.
他们会感觉自己得了流感，呕吐、腹泻、发烧等等。
However, if they did the sorts of breathing that I talked about just a moment ago, prior to that, they were able to ward off a lot of the symptoms associated with the endotoxin infection.
然而，如果他们做了我刚才提到的那种呼吸，在那之前，他们就能够避免许多与内毒素感染相关的症状。
And you would say, "Okay, wow, their immune system just fired up, and they were able to fight it off." But it's trickier than that, actually.
你会说，“好吧，哇，他们的免疫系统刚刚启动，他们能够抵抗它。”但实际上比这更棘手。
What happened was the release of epinephrine and norepinephrine from cyclic hyperventilation, which is really what really is, cyclic hyperventilation, also called Wim Hof breathing, also called Tummo breathing, et cetera, that actually had a suppressive action on certain arms of the immune system in a way that allowed people to avoid symptomology such as fever, nausea, et cetera.
发生的事情是周期性过度换气释放肾上腺素和去甲肾上腺素，这实际上是周期性过度换气，也称为 Wim Hof 呼吸，也称为 Tummo 呼吸等，它实际上对免疫系统的某些部分产生抑制作用，从而使人们能够避免发烧、恶心等症状。
And we would imagine the same thing would occur with deliberate cold exposure done prior to bacterial infection or viral exposure.
我们可以想象，在细菌感染或病毒暴露之前故意进行寒冷暴露也会发生同样的情况。
So if you're sensing that I'm saying two things at once, I am.
所以，如果你感觉到我同时说两件事，我就是这样。
I'm saying deliberate cold exposure and cyclic hyperventilation can both cause deployment of molecules such as epinephrine and norepinephrine that lead to enhanced immune system function if done repeatedly.
我的意思是，故意的寒冷暴露和周期性过度换气都会导致肾上腺素和去甲肾上腺素等分子的部署，如果反复进行，这些分子会增强免疫系统功能。
I'm also saying that increasing norepinephrine and epinephrine too much can suppress your immune system.
我还想说，过多增加去甲肾上腺素和肾上腺素会抑制您的免疫系统。
In this study, the PNAS study that I mentioned a moment ago, that suppression of the immune response was actually one of the reasons people avoided symptomology, but they were still injected with endotoxins.
在这项研究中，我刚才提到的PNAS研究中，免疫反应的抑制实际上是人们避免症状学的原因之一，但他们仍然被注射了内毒素。
So they just weren't fighting off the endotoxin with fever.
所以他们只是没有通过发烧来抵抗内毒素。
Remember, fever is an adaptation to fight infection.
请记住，发烧是对抗感染的一种适应。
It's designed essentially to heat up the infection and kill it.
它的设计本质上是为了加热感染并杀死它。
So what are we to take away from this?
那么我们能从中得到什么呢？
Here are what I think are the key takeaways.
以下是我认为的关键要点。
One, if you are feeling good to great, do your deliberate cold exposure, and perhaps don't worry so much about using your body's natural metabolism and thermogenic abilities to heat back up afterwards.
第一，如果您感觉良好到极好，请有意识地进行寒冷暴露，也许不必太担心之后利用身体的自然新陈代谢和生热能力来恢复热量。
But I don't suggest anyone ever allow themselves to stay really cold after deliberate cold exposure for more than 10, 15 minutes or maybe half an hour.
但我不建议任何人在故意暴露在寒冷环境中超过 10、15 分钟甚至半小时后，再让自己保持真正的寒冷。
Get bundled back up or put on clothes.
重新包裹起来或穿上衣服。
If it's a nice hot sunny day, get out in the sun and warm up.
如果天气晴朗炎热，就出去晒太阳并取暖。
Again, temperatures and conditions will vary for different people, different locations, et cetera.
同样，温度和条件会因不同的人、不同的地点等而有所不同。
If you are not feeling great, you're feeling a little run down, and you really want to do your deliberate cold exposure, do it, but then warm up really well afterwards.
如果你感觉不太好，感觉有点疲惫，你真的很想刻意进行寒冷暴露，那就去做吧，但之后要好好热身。
Maybe even drink some hot tea or other fluid afterwards as well.
之后甚至可以喝一些热茶或其他液体。
And if you are not feeling good, you're feeling malaise, you're feeling run down, despite what you read about deliberate cold exposure or cyclic hyperventilation, allowing for the deployment of immune molecules or increasing the number of immune cells that you're making, avoid anything that's stressful or challenging, whether or not it's a cold challenge, a heat challenge, or an exercise challenge when you're feeling run down.
如果你感觉不舒服，你感觉不适，你感觉精疲力尽，尽管你读到了关于故意暴露在寒冷中或周期性过度换气，允许部署免疫分子或增加你正在制造的免疫细胞的数量，避免任何有压力或挑战性的事情，无论是寒冷的挑战，热的挑战，还是当你感到精疲力尽时的运动挑战。
Because under those conditions, what you really want to do is slow your circulation down, probably find and take little walks or something, provided you're not doubled over in bed and vomiting and things like that.
因为在这种情况下，你真正想做的是减慢你的血液循环，可能会出去散步或者做点什么，前提是你没有弯着腰躺在床上、呕吐之类的事情。
A little bit of movement, probably good to circulate your blood.
稍微运动一下，可能有利于血液循环。
But in general, the advice that you get to rest when you're sick and not push yourself, that's really good advice because you want all of your body's resources to be devoted to getting over that infection.
但总的来说，建议你生病时要休息，不要强迫自己，这确实是个好建议，因为你希望身体的所有资源都用于克服感染。
And if you're interested in sickness and sickness behavior and the sorts of behaviors that can combat infection, check out the episode I did on the immune system.
如果您对疾病和疾病行为以及可以对抗感染的行为感兴趣，请查看我在免疫系统方面所做的一集。
We'll link to it in the show note captions because it talks about how when we have a viral or bacterial infection, a whole set of brain circuits get activated that kind of encourage us to be more in the fetal position, to move less, to be eyes down, to kind of slump down.
我们将在节目说明文字中链接到它，因为它讲述了当我们受到病毒或细菌感染时，一整套大脑回路如何被激活，从而鼓励我们更多地处于胎儿位置，减少移动，低下眼睛，陷入某种低落状态。
That's not a coincidence.
这并非巧合。
That's because of the activation of these so-called sickness circuits that are really designed to help you heal yourself.
这是因为这些所谓的疾病回路被激活了，它们的真正目的是帮助你治愈自己。
So I both apologize and, what do the kids say?
所以我都道歉了，孩子们怎么说？
Sorry, not sorry.
抱歉，不抱歉。
Don't apologize for the somewhat nuanced answer here because a lot of information out there says, "Oh, cold boosts your immune system." And yeah, that's true under certain conditions.
不要为这里有些微妙的答案道歉，因为很多信息都说：“哦，寒冷可以增强你的免疫系统。”是的，在某些条件下确实如此。
It can also deplete your immune system and limit your ability to fight off infections under other conditions.
它还会削弱您的免疫系统并限制您在其他情况下抵抗感染的能力。
And perhaps the last thing to say about this is that I am a big believer in using nasal breathing whenever you don't have to breathe through your mouth.
也许关于这一点的最后一件事是，只要您不必通过嘴呼吸，我就坚信使用鼻呼吸。
So if you're exercising hard, by all means, breathe through your mouth.
因此，如果您剧烈运动，请务必用嘴呼吸。
If you're doing martial arts and it requires that you breathe through your mouth, go ahead and do that.
如果您正在练习武术并且需要通过嘴呼吸，请继续这样做。
But if you're doing, say, zone two cardio, low-level cardio, or you're just walking along, it's very clear, based on a growing amount of data, that being a nasal breather is better than being a mouth breather.
但是，如果你正在进行第二区有氧运动、低水平有氧运动，或者你只是在散步，那么根据越来越多的数据，很明显，用鼻呼吸比用嘴呼吸更好。
And there are a number of different reasons for that we've talked about on the podcast and elsewhere, but one of the additional reasons is a main site of entry for infections is through the mouth.
我们在播客和其他地方讨论了许多不同的原因，但额外的原因之一是感染的主要进入部位是通过口腔。
So keep that mouth shut unless you need to talk.
所以除非你需要说话，否则请闭嘴。
Thank you for joining for the beginning of this Ask Me Anything episode.
感谢您参与本期《有事问我》一集的开始。
To hear the full episode and to hear future episodes of these Ask Me Anything sessions, plus to receive transcripts of them and transcripts of the Huberman Lab podcast standard channel and premium tools not released anywhere else, please go to hubermanlab.com/premium.
要收听完整剧集和收听“Ask Me Anything”会议的未来剧集，以及接收这些会议的文字记录以及 Huberman Lab 播客标准频道和其他地方未发布的高级工具的文字记录，请访问 hubermanlab.com/premium。
Just to remind you why we launched the Huberman Lab podcast premium channel, it's really twofold.
只是提醒您为什么我们推出 Huberman Lab 播客高级频道，它实际上是双重的。
First of all, it's to raise support for the standard Huberman Lab podcast channel, which, of course, will still be continued to be released every Monday in full length.
首先，是为了提高对标准 Huberman Lab 播客频道的支持，当然，该频道仍将继续每周一完整发布。
We are not going to change the format or anything about the standard Huberman Lab podcast.
我们不会更改标准 Huberman 实验室播客的格式或任何内容。
And to fund research, in particular, research done on human beings, so not animal models, but on human beings, which I think we all agree is a species that we are most interested in.
为了资助研究，特别是对人类进行的研究，所以不是动物模型，而是对人类进行的研究，我认为我们都同意这是我们最感兴趣的物种。
And we are going to specifically fund research that is aimed toward developing further protocols for mental health, physical health, and performance, and those protocols will be distributed through all channels, not just the premium channel, but through all channels, Huberman Lab podcast, and other media channels.
我们将专门资助旨在开发进一步的心理健康、身体健康和表现协议的研究，这些协议将通过所有渠道分发，不仅仅是高级渠道，而是通过所有渠道、胡伯曼实验室播客和其他媒体渠道。
So the idea here is to give you information to your burning questions in depth and allow you the opportunity to support the kind of research that provides those kinds of answers in the first place.
因此，这里的想法是为您提供深入的紧迫问题的信息，并让您有机会支持首先提供此类答案的研究。
Now, an especially exciting feature of the premium channel is that the Tiny Foundation has generously offered to do a dollar-for-dollar match on all funds raised for research through the premium channel.
现在，高级渠道的一个特别令人兴奋的特点是，Tiny 基金会慷慨地提出对通过高级渠道筹集的所有研究资金进行一美元对一美元的匹配。
So this is a terrific way that they're going to amplify whatever funds come in through the premium channel to further support research for science and science-related tools for mental health, physical health, and performance.
因此，这是一种很棒的方式，他们将扩大通过优质渠道获得的资金，以进一步支持心理健康、身体健康和表现方面的科学和科学相关工具的研究。
If you'd like to sign up for the Huberman Lab premium channel, again, there's a cost of $10 per month, or you can pay $100 up front for the entire year.
如果您想注册 Huberman Lab 高级频道，每月费用为 10 美元，或者您可以全年预付 100 美元。
That will give you access to all the AMAs.
这将使您能够访问所有 AMA。
You can ask questions and get answers to your questions, and you'll, of course, get answers to all the questions that other people ask as well.
您可以提出问题并获得问题的答案，当然，您也会获得其他人提出的所有问题的答案。
There will also be some premium content, such as transcripts of the AMAs and various transcripts and protocols of Huberman Lab podcast episodes not found elsewhere.
还会有一些优质内容，例如 AMA 的文字记录以及其他地方找不到的 Huberman Lab 播客剧集的各种文字记录和协议。
And again, you'll be supporting research for mental health, physical health, and performance.
同样，您将支持心理健康、身体健康和表现方面的研究。
You can sign up for the premium channel by going to hubermanlab.com/premium.
您可以访问 hubermanlab.com/premium 注册高级频道。
Again, that's hubermanlab.com/premium.
再说一次，这是 hubermanlab.com/premium。
And as always, thank you for your interest in science.
一如既往，感谢您对科学的兴趣。