Essentials: Benefits of Sauna & Deliberate Heat Exposure
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
欢迎来到 Huberman Lab Essentials，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。
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, we are talking about the science of heat.
今天，我们谈论的是热科学。
Heat is a remarkable stimulus, meaning when we are in a hot environment, it has a profound effect on our biology.
热量是一种显着的刺激物，这意味着当我们处于炎热的环境中时，它会对我们的生物学产生深远的影响。
So we're going to talk about the science of heat and heating, both in terms of their mechanisms and, as I know many of you are interested in, the tools related to the use of heat.
因此，我们将讨论热和加热的科学，包括它们的机制，以及我知道你们中的许多人都对与热的使用相关的工具感兴趣。
Things like sauna, how often to do sauna, how long to be in the sauna, how hot to be in the sauna for particular goals and outcomes.
例如桑拿、桑拿的频率、桑拿的时间、特定目标和结果的桑拿温度。
We heat up two ways.
我们用两种方式加热。
We heat up from the outside, meaning the things that we come into contact with, the clothing that we put on our body, whether or not there's heat in the room, or whether or not it's cold outside or cold in a room, and we heat up from the inside.
我们从外部加热，即我们接触到的东西，我们穿在身上的衣服，无论房间里是否有暖气，或者无论外面冷还是房间里冷，我们都是从内部加热的。
At every point across your entire lifespan, you have two distinct temperatures.
在你整个生命周期的每个阶段，你都会有两种不同的温度。
One is the temperature on your skin, what scientists call your shell, and the temperature of your core, your viscera, meaning your organs, your nervous system, and your spinal cord.
一是你的皮肤温度，科学家称之为你的外壳，以及你的核心、内脏的温度，即你的器官、神经系统和脊髓。
It is vitally important to understand that you have those two temperatures, and that your brain is constantly sending out signals to your body as to whether or not it should heat up or cool down, depending on the temperature of the shell.
至关重要的是要了解您有这两种温度，并且您的大脑不断向您的身体发送信号，以确定是否应该加热或冷却，具体取决于外壳的温度。
So anytime we're talking about heat, meaning deliberate heat exposure, things like sauna, it's very important to understand not just the stimulus, how hot something is, how long you're in a sauna, et cetera, but the effect that has on your shell and on your core.
因此，每当我们谈论热，即故意暴露在高温下，诸如桑拿之类的事情时，重要的是不仅要了解刺激、物体有多热、在桑拿中待多久等，还要了解它对您的外壳和核心的影响。
If you can understand that, you can design protocols that are literally perfect for your goals.
如果您能理解这一点，您就可以设计出真正适合您目标的协议。
A brief warning now and another brief warning later.
现在是一个简短的警告，稍后是另一个简短的警告。
Any time you're talking about heating up your body, you need to be very cautious, because unlike cooling down, where you have a fairly broad range of cold temperatures that you can go into before it's damaging to tissue, well, you don't get to heat up the brain and body very much before you start getting into the realm of neuron damage.
任何时候当你谈论加热你的身体时，你都需要非常小心，因为与冷却不同的是，在对组织造成损害之前你可以进入相当广泛的低温范围，那么，在开始进入神经元损伤领域之前，你不会让大脑和身体升温太多。
And neurons in the central nervous system, the brain and spinal cord, once they're damaged, they don't come back.
中枢神经系统、大脑和脊髓中的神经元一旦受损，就不会恢复。
So hyperthermia is a serious thing to avoid.
因此，高热是一件必须避免的严重事情。
There's a very basic circuit, meaning neurons that exist in the skin, in the brain, and in the body that communicate with one another that allow you to heat up if you need to and cool down if you need to.
有一个非常基本的回路，即存在于皮肤、大脑和身体中的神经元，它们相互交流，让你在需要时加热，在需要时冷却。
Once you understand this circuit and the way it's structured, then you are going to be in a great position to use the tools related to heating.
一旦您了解了该电路及其结构方式，那么您将能够很好地使用与加热相关的工具。
So here's how this circuit is structured.
该电路的结构如下。
You have this shell, which is basically skin, and within the skin, you have neurons, nerve cells.
你有这个外壳，基本上就是皮肤，在皮肤内有神经元、神经细胞。
Those nerve cells have channels or receptors on them.
这些神经细胞上有通道或受体。
They're called TRP channels, there are some other ones as well, which basically sense changes in heat.
它们被称为 TRP 通道，还有一些其他通道，它们基本上可以感知热量的变化。
So if I were to put a hot object on your hand or your arm, or for instance, if I were to put a hot object on your hand or arm and then remove that hot object, those neurons would respond to that.
因此，如果我将一个热物体放在你的手或手臂上，或者例如，如果我将一个热物体放在你的手或手臂上，然后移开该热物体，这些神经元就会对此做出反应。
They would send electrical signals into your spinal cord, and that's where the next station of this circuit resides.
它们会将电信号发送到您的脊髓，这就是该电路的下一站所在的地方。
In your spinal cord, you've got a little cluster of neurons that exist at the top part of your spinal cord called the dorsal horn.
在脊髓中，脊髓顶部有一小群神经元，称为背角。
The name, again, doesn't matter.
再说一遍，名字并不重要。
And those neurons specifically relay heat information up to another area of your brain.
这些神经元专门将热量信息传递到大脑的另一个区域。
Now, here's where we get into some fancy names.
现在，我们来看看一些奇特的名字。
It's the lateral parabrachial area.
这是外侧臂旁区域。
You don't need to know lateral parabrachial area, but it's a relay station.
你不需要了解臂旁外侧区域，但它是一个中继站。
The lateral parabrachial area sends electrical signals to the POA, and I would like you to know POA.
外侧臂旁区向 POA 发送电信号，我想让你了解 POA。
The POA stands for preoptic area.
POA 代表视前区。
Neurons in the preoptic area basically reside over the roof of your mouth.
视前区的神经元基本上位于上颚上方。
These are neurons within the hypothalamus.
这些是下丘脑内的神经元。
And neurons in the preoptic area have the ability to send signals out to the rest of your brain and body to get you to heat up and actually to change your behavior.
视前区的神经元能够向大脑和身体的其他部分发送信号，让你升温并真正改变你的行为。
So there are all these different mechanisms by which we dump heat.
因此，我们可以通过各种不同的机制来释放热量。
Some of those are purely physiological, below our conscious control.
其中一些纯粹是生理性的，不受我们意识的控制。
Things like sweating, which you can't just make yourself sweat on demand.
比如出汗，你不能让自己按需出汗。
Maybe you can through a set of stressful thoughts, but you can't just make yourself sweat.
也许你可以通过一系列有压力的想法，但你不能只是让自己出汗。
That is autonomic.
那是自主的。
It's below your conscious control.
它在你的意识控制之下。
Things like vasodilation, the dilation of your veins in particular, and capillaries in particular.
比如血管舒张，特别是静脉和毛细血管的扩张。
And of course, there are these behavioral, somewhat voluntary aspects of dumping heat.
当然，排热也有一些行为上的、某种程度上是自愿的方面。
And the lethargy, the kind of tiredness that we feel on a really hot day, that's also controlled by this circuit that I just described.
昏昏欲睡，我们在炎热的天气里感到的那种疲倦，也是由我刚才描述的这个电路控制的。
The impulse to get yourself out of a very hot environment is the consequence of the POA communicating with your amygdala.
想要逃离炎热环境的冲动是 POA 与杏仁核沟通的结果。
And the amygdala then, in turn, activating your adrenal glands, which sit right above your kidneys, the release of adrenaline, and this feeling of agitation like you want to move.
然后杏仁核反过来激活位于肾脏上方的肾上腺，释放肾上腺素，并产生一种想要移动的激动感。
Usually, you want to move out of whatever hot environment you happen to be in.
通常，您想离开您所处的炎热环境。
So now you know the circuit.
现在你已经了解了电路了。
Again, it's simple.
再说一遍，这很简单。
It goes from skin to spinal cord, one brain area to another brain area.
它从皮肤到脊髓，从一个大脑区域到另一个大脑区域。
That's the key one in this discussion, which is the POA, the preoptic area.
这是本次讨论的关键，即 POA（视前区）。
If you can conceptualize that circuit, or if you can even just understand what I just said, even at a top contour level, you're going to be in a great position to understand the rest of the information and the tools that follow.
如果您可以概念化该电路，或者您甚至可以理解我刚才所说的内容，即使在最高轮廓水平上，您也将能够很好地理解其余信息和随后的工具。
As many of you know, I've been taking AG1 for nearly 15 years now.
你们很多人都知道，我服用 AG1 已有近 15 年了。
I discovered it way back in 2012, long before I ever had a podcast, and I've been taking it every day since.
我早在 2012 年就发现了它，那时我还没有播客，从那时起我就每天都在听它。
The reason I started taking it, and the reason I still take it, is because AG1 is, to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.
我开始服用它的原因，以及我仍然服用它的原因，是因为据我所知，AG1是市场上质量最高、最全面的基础营养补充剂。
It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop that's easy to drink and it tastes great.
它将维生素、矿物质、益生元、益生菌和适应原结合到一勺中，易于饮用，味道极佳。
It's designed to support things like gut health, immune health, and overall energy, and it does so by helping to fill any gaps you might have in your daily nutrition.
它旨在支持肠道健康、免疫健康和整体能量等，并通过帮助填补您日常营养中可能存在的任何缺口来实现这一目标。
Now, of course, everyone should strive to eat nutritious whole foods.
当然，现在每个人都应该努力吃有营养的天然食品。
I certainly do that every day.
我当然每天都这样做。
But I'm often asked, if you could take just one supplement, what would that supplement be?
但我经常被问到，如果您只能服用一种补充剂，那么该补充剂会是什么？
And my answer is always AG1 because it has just been oh-so-critical to supporting all aspects of my physical health, mental health, and performance.
我的答案始终是 AG1，因为它对于支持我的身体健康、心理健康和表现的各个方面都非常重要。
I know this from my own experience with AG1, and I continually hear this from other people who use AG1 daily.
我从自己使用 AG1 的经验中了解到这一点，并且我不断从其他每天使用 AG1 的人那里听到这一点。
If you would like to try AG1, you can go to drinkag1.com/huberman to get a special offer.
如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 以获得特别优惠。
For a limited time, AG1 is giving away six free travel packs of AG1 and a bottle of vitamin D3 K2 with your subscription.
限时订阅后，AG1 将赠送 6 个免费 AG1 旅行包和一瓶维生素 D3 K2。
Again, that's drinkag1, with the numeral one, .com/huberman to get six free travel packs and a bottle of vitamin D3 K2 with your subscription.
同样，这是 Drinkag1，通过数字 1 .com/huberman 订阅即可获得六个免费旅行包和一瓶维生素 D3 K2。
The use of deliberate heat exposure can be a very powerful way to improve health and longevity.
有意地接受高温可能是改善健康和长寿的一种非常有效的方法。
There's a wonderful study on this that was published in 2018 that includes a lot of data from a lot of participants in a lot of different conditions.
2018 年发表了一项关于此的精彩研究，其中包含来自许多参与者在许多不同条件下的大量数据。
For instance, people that only did sauna once versus two to three times a week versus four to seven times a week and so on, and compares all those.
例如，只洗一次桑拿的人与每周洗两到三次桑拿的人与每周洗四到七次桑拿的人等等，并对所有这些进行比较。
The title of the study is "Sauna Bathing Is Associated with Reduced Cardiovascular Mortality and Improves Risk Prediction in Men and Women: A Prospective Cohort Study." This is one of several papers that clearly demonstrate that regular use of sauna or other forms of deliberate heat exposure can reduce mortality to cardiovascular events, but also to other events, things like stroke and other things that basically can kill us.
该研究的标题是“桑拿浴与降低心血管死亡率并改善男性和女性的风险预测有关：一项前瞻性队列研究”。这是明确证明经常使用桑拿或其他形式的故意热暴露可以降低心血管事件死亡率的几篇论文之一，而且还可以降低其他事件的死亡率，例如中风和其他基本上可以杀死我们的疾病。
What I like so much about this and the related studies is that they involve a lot of participants.
我非常喜欢这项研究和相关研究，因为它们涉及很多参与者。
So for instance, in this particular paper, which was published in BMC Medicine, they looked at a sample of 1,688 participants who had a mean age of 63, but there was a range of ages around 63, and of whom 51.4% were women, the rest were men.
例如，在发表在 BMC Medicine 上的这篇特定论文中，他们研究了 1,688 名参与者的样本，这些参与者的平均年龄为 63 岁，但年龄范围在 63 岁左右，其中 51.4% 是女性，其余是男性。
So it's a pretty nicely varied study in terms of the populations that they looked at.
因此，就所观察的人群而言，这是一项非常多样化的研究。
Basically, what they found was the more often that people do sauna, the better their health is and the lower the likelihood they will die from some sort of cardiovascular event.
基本上，他们发现人们洗桑拿的次数越多，他们的健康状况就越好，死于某种心血管事件的可能性就越低。
Now, what do we mean by sauna?
现在，我们所说的桑拿是什么意思？
We need to define some of the parameters around sauna, and I promise to provide you some alternative ways to access some of the health benefits that were observed in this and related studies without the need to have a sauna, because I do realize that a lot of people don't have access to sauna.
我们需要定义一些有关桑拿的参数，我保证为您提供一些替代方法，以获取在本研究和相关研究中观察到的一些健康益处，而无需桑拿，因为我确实意识到很多人无法使用桑拿。
First off, the temperature ranges that were used in this study, and pretty much all the studies that I'm going to talk about, unless I say otherwise, are between 80 degrees Celsius, meaning 176 degrees Fahrenheit, and 100 degrees Celsius, meaning 212 degrees Fahrenheit.
首先，除非另有说明，本研究以及我要讨论的几乎所有研究中使用的温度范围都在 80 摄氏度（即 176 华氏度）和 100 摄氏度（即 212 华氏度）之间。
So somewhere in that range.
所以在这个范围内的某个地方。
How hot should you make the sauna or the environment that you get into should you decide to use these tools?
如果您决定使用这些工具，您应该将桑拿房或您所处的环境加热到多热？
Well, that will depend on your tolerance for heat, how heat adapted you are.
嗯，这取决于你对热的耐受力，以及你对热的适应程度。
Yes, some people are better at sweating than others, and over time we all get better at sweating, meaning if you go into the sauna more frequently, you become a better sweater.
是的，有些人比其他人更擅长出汗，随着时间的推移，我们都会变得更擅长出汗，这意味着如果你更频繁地去桑拿房，你就会变得更好。
Not sweater you wear, but the verb, sweater.
不是你穿的毛衣，而是动词，毛衣。
You get better at sweating, at dumping heat through the loss of water.
你会变得更擅长出汗，更擅长通过失水排出热量。
So it's going to depend.
所以这要视情况而定。
I recommend starting on the lower end of the temperature scale, and if that's too hot for you, that you even lower the temperature further.
我建议从温标的较低端开始，如果对您来说太热，您甚至可以进一步降低温度。
Now, how long were people exposing themselves to these hot environments?
现在，人们将自己暴露在这些炎热的环境中多久了？
Anywhere from five to 20 minutes per session.
每节课时间从 5 到 20 分钟不等。
In this particular study, they compared the effects of people that did sauna once a week, two or three times per week, or four to seven times per week.
在这项特殊的研究中，他们比较了每周洗一次桑拿、每周洗两次或三次、或每周洗四到七次桑拿的人的效果。
What they observed was that people who went into the sauna two or three times per week were 27% less likely to die of a cardiovascular event than people that went into the sauna just once a week.
他们观察到，每周洗两次或三次桑拿的人死于心血管事件的可能性比每周只洗一次桑拿的人低 27%。
And today we're mainly going to talk about exposures between 10 and 20 minutes at temperatures between, again, 80 degrees and 100 degrees Celsius, 176 degrees Fahrenheit or 212 degrees Fahrenheit.
今天我们主要讨论的是在 80 到 100 摄氏度、176 华氏度或 212 华氏度的温度下暴露 10 到 20 分钟。
And in fact, the benefits were even greater for people that were going into the sauna four to seven times per week.
事实上，对于每周去桑拿四到七次的人来说，好处甚至更大。
Those people were 50% less likely to die of a cardiovascular event compared to people that went into the sauna just once a week.
与每周只洗一次桑拿的人相比，这些人死于心血管事件的可能性降低了 50%。
What's particularly nice about this study and the related study is that they looked at a number of potentially confounding variables, things like whether or not people smoked, things like whether or not people were overweight, whether or not they tended to exercise or not exercise, and they were able to separate out those variables.
这项研究和相关研究的特别之处在于，他们研究了许多潜在的混淆变量，比如人们是否吸烟、人们是否超重、他们是否倾向于锻炼或不锻炼，并且他们能够分离出这些变量。
So the percentages that I described earlier, those effects really do seem to be the consequence of the sauna exposure and not some other effect that's correlated with sauna exposure.
因此，我之前描述的百分比，这些影响确实似乎是桑拿浴暴露的结果，而不是与桑拿暴露相关的其他影响。
Like going to the gym where people are working out seven times a week and then also happen to get into the sauna, or quitting smoking right about the same time they adopt a sauna protocol, these sorts of things.
比如人们每周去健身房锻炼七次，然后碰巧去桑拿房，或者在他们采用桑拿方案的同时戒烟，诸如此类的事情。
And now there have been additional analyses of the use of sauna for improving health, or I should say for offsetting mortality, that have found that it's not just reductions in cardiovascular events, but so-called all-cause mortality.
现在，对使用桑拿改善健康（或者我应该说是抵消死亡率）进行了额外的分析，发现这不仅减少了心血管事件，还减少了所谓的全因死亡率。
This is kind of medical geek speak for saying how likely are you or somebody to die from a cardiovascular event, but maybe also from some other event, some other health-related event, like cancer or something of that sort.
这是医学极客的说法，表示您或某人死于心血管事件的可能性有多大，但也可能死于其他一些事件，一些其他与健康相关的事件，例如癌症或类似的事件。
And in every case, regular exposure to sauna, starting at about two or three times per week all the way up to seven times per week, greatly improves, meaning statistically significant improvements in longevity in the sense that people are less likely to die of cardiovascular events and other things that kill us.
在每种情况下，定期蒸桑拿（从每周约两到三次一直到每周七次）都会大大改善，这意味着在统计学上显着延长寿命，因为人们不太可能死于心血管事件和其他致命的疾病。
You don't have to use a sauna in order to get these benefits.
您不必使用桑拿浴室即可获得这些好处。
It is simply a matter of making sure that your shell and your core Heat up properly.
只需确保您的外壳和核心正常加热即可。
Not too much, not too little, but that you heat those up.
不要太多，也不要太少，但要加热它们。
So the question is: how are you heating up your environment?
所以问题是：你如何加热你的环境？
And I realize that there are dry saunas, there are steam saunas, there are infrared saunas, there are hot tubs, and there are simply rooms that you crank up the heat.
我意识到有干桑拿，有蒸汽桑拿，有红外线桑拿，有热水浴缸，还有一些简单的房间可以提高热量。
Okay?
好的？
There are also ways in which you can increase your shell and your core temperature by moving around a lot and doing that wearing a lot of clothing.
还有一些方法可以通过经常走动并穿很多衣服来提高外壳和核心温度。
There's nothing special about any one of these approaches or protocols.
这些方法或协议中的任何一种都没有什么特别之处。
It just so happens that sauna is one of the more convenient ways to do this.
恰巧桑拿是更方便的方法之一。
And certainly for the studies that I've talked about, not just the ones I referenced before, but all the studies that I researched looking at this episode, it makes sense why they would use sauna, because it's very hard, for instance, to create conditions where if you have five people go out jogging wearing heavy sweaters and hats, wool hats in the middle of summer, it's very hard to set up those conditions in a way that's controlled for everybody.
当然，对于我所谈论的研究，不仅仅是我之前提到的那些，而是我针对这一集进行的所有研究，他们为什么会使用桑拿是有道理的，因为很难创造条件，例如，如果你有五个人在仲夏穿着厚重的毛衣和帽子、羊毛帽子出去慢跑，就很难以一种对每个人都可控的方式设置这些条件。
Whereas it's pretty straightforward to have a sauna where you have one or several people just get into that one uniformly hot environment.
而桑拿房则非常简单，一个或几个人只需进入一个均匀炎热的环境即可。
That's a much easier study to run.
这是一项更容易进行的研究。
You could, however, immerse yourself in a hot tub or hot water bath up to your neck.
不过，您可以将自己浸入热水浴缸或热水浴中，水深及颈部。
That's another way to approach it.
这是另一种处理方法。
If you didn't have access to either of those, you could also put on a hoodie or a wool hat and a hoodie, or you could do like the wrestlers do, and you could actually buy one of these plastic suits.
如果你无法获得其中任何一个，你也可以穿上连帽衫或羊毛帽和连帽衫，或者你可以像摔跤手那样做，你实际上可以购买一套这些塑料套装。
They're literally called plastics, that wrestlers or other athletes that wish to drop water weight will wear and then go jogging in that.
它们的字面意思是塑料，摔跤手或其他希望减轻水重的运动员会穿着它，然后穿着它慢跑。
All of those will increase your shell and your core body temperature, right?
所有这些都会增加你的外壳和核心体温，对吧？
Especially if you do it on a hot day.
特别是如果你在大热天这样做的话。
But of course, be careful, hydrate and don't overheat.
但当然，要小心，补充水分，不要过热。
Don't become excessively hyperthermic because you can get heatstroke and you can potentially die.
不要体温过高，因为您可能会中暑，甚至可能死亡。
So what happens when you get into a hot environment?
那么当你进入炎热的环境时会发生什么呢？
What are the mechanisms that allow for the various health effects of that?
造成各种健康影响的机制是什么？
So blood flow increases, plasma volume of your blood increases, and stroke volume, the volume of blood that is mobilized with each beat of your heart also increases.
因此，血流量增加，血浆容量增加，每搏输出量（心脏每次跳动所动员的血液量）也会增加。
And your heart rate increases to anywhere between 100 to 150 beats per minute.
您的心率会增加至每分钟 100 至 150 次。
That general constellation of effects looks a lot like cardiovascular exercise.
这些总体效果看起来很像心血管锻炼。
And in fact, for all intents and purposes, it really is cardiovascular exercise, except that there isn't the mobilization and the loading of joints and limbs and things of that sort.
事实上，无论出于什么目的，它确实是心血管锻炼，只是没有关节、四肢的活动和负荷以及诸如此类的东西。
And of course, there are additional benefits of cardiovascular exercise that relate to impact on the ground, improvements in bone density, et cetera.
当然，心血管运动还有其他好处，包括对地面的影响、骨密度的改善等。
But basically, your heart starts beating, more blood starts circulating, your vasculature changes shape, literally, to accommodate those increases in heart rate and blood volume, and you're basically getting a cardiovascular workout in that hot environment, even if you're just sitting down.
但基本上，你的心脏开始跳动，更多的血液开始循环，你的脉管系统改变形状，从字面上看，以适应心率和血容量的增加，并且即使你只是坐下来，你基本上也在那个炎热的环境中进行心血管锻炼。
Another set of positive effects related to being in these hot environments are hormone effects.
与这些炎热环境相关的另一组积极影响是激素效应。
Shifts in the output of hormones, both from your adrenals and possibly from the testes and ovaries, and even within the brain.
肾上腺、睾丸和卵巢，甚至大脑内的激素分泌量发生变化。
One of the more striking examples of that comes from a study that was published in 2021.
其中一个更引人注目的例子来自 2021 年发表的一项研究。
The title of the study is "Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men." And indeed, the study was, in this case, just done on men.
该研究的标题是“反复热应激和冷水浸泡对年轻成年男性的内分泌影响”。事实上，在这种情况下，这项研究只是针对男性进行的。
I'll just briefly describe the protocol they used.
我将简要描述他们使用的协议。
They had these men attend four sauna sessions of 12 minutes each.
他们让这些人参加四次桑拿，每次 12 分钟。
So again, well within that range of five to 20 minutes, 12 minutes.
再说一遍，完全在 5 到 20 分钟、12 分钟的范围内。
The temperature of those saunas was 90 to 91 degrees Celsius.
这些桑拿房的温度为90至91摄氏度。
That's 194 degrees Fahrenheit.
那是 194 华氏度。
And they did that four times.
他们这样做了四次。
Afterwards, they had a six-minute cool down break, during which they did get into some cool water or cold water of about 10 degrees, which is 10 degrees Celsius is 50 degrees Fahrenheit.
之后，他们进行了六分钟的冷静休息，期间他们确实进入了一些凉水或大约10度的冷水，即10摄氏度=50华氏度。
And then they measured hormones at various times throughout this study, before, during, and after.
然后他们在整个研究过程中的不同时间（之前、期间和之后）测量了激素。
The major effect of this study is a significant decrease in cortisol output in these subjects.
这项研究的主要效果是这些受试者的皮质醇输出显着减少。
I think this is really interesting and important because many people suffer from acute, meaning immediate, and long-term stress, and are looking for ways to control their stress.
我认为这真的很有趣也很重要，因为许多人都承受着急性的、即刻的和长期的压力，并且正在寻找控制压力的方法。
Controlling your cortisol is tricky.
控制皮质醇是很棘手的。
Many people are overworked.
很多人都过度劳累。
They're overstressed.
他们压力太大了。
For one reason or another, they're subjected to many too many stressors, or their level of stress resilience isn't high enough to keep their cortisol levels clamped at a healthy level.
由于某种原因，他们承受了太多的压力，或者他们的抗压能力水平不够高，无法将皮质醇水平保持在健康水平。
So the protocol I described of 12-minute exposures to 90-degree environment, that's, again, 90 degrees Celsius, followed by a six-minute cool down break in cool water, 50 degrees or so.
因此，我描述的方案是在 90 摄氏度的环境中暴露 12 分钟，即 90 摄氏度，然后在 50 摄氏度左右的冷水中冷却六分钟。
That's pretty cold.
那是相当冷的。
I can imagine that you could also just take a cool shower or cold shower afterwards.
我可以想象你之后也可以洗个冷水澡或冷水澡。
That had a very significant effect on lowering cortisol.
这对降低皮质醇有非常显着的效果。
So there you have a tool.
这样你就有了一个工具。
It's not a completely zero-cost tool because you need to heat the water and you need to have access to hot and cold water, at least hot and cold contrast of some sort.
它不是一个完全零成本的工具，因为您需要加热水，并且需要获得热水和冷水，至少是某种冷热对比。
But it's fairly minimal cost for most people, especially if you start getting creative about maybe taking a 12-minute jog wearing a lot of clothing.
但对于大多数人来说，这成本相当低，尤其是如果您开始发挥创意，穿很多衣服慢跑 12 分钟。
If it's hot out, then getting into a cool shower.
如果外面很热，那就洗个凉水澡。
You might not get the same extreme or significant reduction in cortisol that was observed here with these very specific protocols, but it's likely that you would get a similar result overall.
使用这些非常具体的方案，您可能不会得到与此处观察到的皮质醇相同的极端或显着降低，但总体上您可能会得到类似的结果。
So if you're seeking to use sauna to reduce stress, I think this is a very interesting and potentially useful research-backed protocol.
因此，如果您想使用桑拿来减轻压力，我认为这是一个非常有趣且可能有用的研究支持的方案。
And again, we will provide a link to the paper, if you'd like to read more about the data.
如果您想了解有关数据的更多信息，我们将再次提供该论文的链接。
I'd like to take a quick break and acknowledge one of our sponsors, LMNT.
我想稍微休息一下并感谢我们的赞助商之一 LMNT。
LMNT is an electrolyte drink that has everything you need and nothing you don't.
LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。
That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.
这意味着电解质、钠、镁和钾的含量正确，但不含糖。
Proper hydration is critical for optimal brain and body function.
适当的水合作用对于大脑和身体的最佳功能至关重要。
Even a slight degree of dehydration can diminish cognitive and physical performance.
即使是轻微程度的脱水也会降低认知和身体表现。
It's also important that you get adequate electrolytes.
获得充足的电解质也很重要。
The electrolytes, sodium, magnesium, and potassium, are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.
电解质（钠、镁和钾）对于体内所有细胞（尤其是神经元或神经细胞）的功能至关重要。
Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.
饮用溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。
To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I first wake up in the morning, and I drink that basically first thing in the morning.
为了确保我获得适量的水合作用和电解质，当我早上第一次醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。
I'll also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.
我还会在进行任何体育锻炼时饮用溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水和电解质时。
LMNT has a bunch of great-tasting flavors.
LMNT 有很多美味的口味。
I love the raspberry.
我喜欢覆盆子。
I love the citrus flavor.
我喜欢柑橘味。
Right now, LMNT has a limited edition lemonade flavor that is absolutely delicious.
现在LMNT推出了限量版柠檬水口味，绝对美味。
I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.
我不想说我比其他所有口味都更喜欢其中一种，但这种柠檬水口味与我最喜欢的另一种口味（覆盆子或西瓜）不相上下。
Again, I can't pick just one flavor.
再说一次，我不能只选择一种口味。
I love them all.
我爱他们所有人。
If you'd like to try LMNT, you can go to drinklmnt.com/huberman, spelled drink L-M-N-T.com/huberman to claim a free LMNT sample pack with a purchase of any LMNT drink mix.
如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman（拼写为 Drink L-M-N-T.com/huberman），购买任何 LMNT 混合饮料即可领取免费 LMNT 样品包。
Again, that's drinklmnt.com/huberman to claim a free sample pack.
再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。
One of the more dramatic and important effects of going into a hot environment for some period of time is the activation of so-called heat shock proteins, or HSPs.
进入炎热环境一段时间后，更显着、更重要的影响之一是所谓的热休克蛋白（HSP）的激活。
Heat shock proteins are a protective mechanism in your brain and body to rescue proteins that would otherwise misfold.
热休克蛋白是大脑和身体中的一种保护机制，可以拯救可能错误折叠的蛋白质。
Now, what do I mean by this?
现在，我这是什么意思？
Well, most of you are familiar with the fact that if you have protein in the kitchen, like a steak or a piece of chicken or a piece of fish, and you heat it up, it changes its texture, right?
好吧，你们大多数人都熟悉这样一个事实：如果厨房里有蛋白质，比如牛排、鸡肉或鱼，你加热它，它的质地就会改变，对吗？
Raw meat is different than cooked meat.
生肉与熟肉不同。
Heat changes the quality of proteins, not just in terms of how they taste, but the way in which they are configured.
热量改变蛋白质的质量，不仅改变它们的味道，还改变它们的配置方式。
It changes it right down to the molecular level.
它将其改变到分子水平。
When your body goes through changes in temperature, in response to hot environments or cold environments, heat shock proteins are deployed to go and rescue and prevent the changes in proteins that would be detrimental to your health.
当您的身体经历温度变化时，为了应对炎热的环境或寒冷的环境，热休克蛋白会被部署来拯救和防止对您的健康有害的蛋白质变化。
So at least in the short term, activating heat shock proteins is a good thing.
所以至少在短期内，激活热休克蛋白是一件好事。
You don't want heat shock proteins to be activated for long periods of time because that gets to be problematic for other reasons.
您不希望热休克蛋白长时间被激活，因为这会因其他原因而出现问题。
But these heat shock proteins, of which there are many varieties, basically have the job of traveling in your brain and body and making sure that cells that contain proteins that are misfolding because they got heated up too much, don't misfold, and they also serve a protective mechanism, making sure that proteins within the cells of your brain and body don't fold in the wrong ways.
但这些热休克蛋白有很多种类，它们的作用基本上是在您的大脑和身体中传播，并确保含有因加热过多而错误折叠的蛋白质的细胞不会错误折叠，它们还提供保护机制，确保大脑和身体细胞内的蛋白质不会以错误的方式折叠。
Again, I'm describing this in very general terms, but it's well established in animal models and in humans that sauna exposure of the sort that I described earlier activates these heat shock proteins.
再次，我用非常笼统的术语来描述这一点，但在动物模型和人类中已经证实，我之前描述的那种桑拿暴露会激活这些热休克蛋白。
There have been interesting studies done in humans examining some of the downstream molecular pathways of deliberate heat exposure that point to the mechanisms by which deliberate heat exposure can help protect against different forms of mortality, improve health overall, and possibly, and I want to highlight possibly, possibly extend life.
在人类中进行了一些有趣的研究，检查了故意热暴露的一些下游分子途径，这些研究指出了故意热暴露可以帮助防止不同形式的死亡、改善整体健康状况，并且可能（我想强调的是，可能）延长寿命的机制。
One such mechanism involves a genetic program involving a molecule called FOXO3.
其中一种机制涉及涉及一种名为 FOXO3 的分子的遗传程序。
FOXO3 is a very interesting molecule because it's involved in DNA repair pathways.
FOXO3 是一个非常有趣的分子，因为它参与 DNA 修复途径。
DNA repair is part of the process of remaining healthy.
DNA 修复是保持健康过程的一部分。
We'd all like to think that we're born, and based on the genes we have, we are healthy, healthy, healthy, then eventually we age, and then we die.
我们都喜欢认为我们出生时，根据我们拥有的基因，我们是健康的，健康的，健康的，然后最终我们变老，然后我们死亡。
But from the time we're born until the time we die, there's a constant repair of our proteins and our cells and a modification of the genes that are being expressed.
但从我们出生到死亡，我们的蛋白质和细胞都在不断修复，所表达的基因也在不断修改。
Puberty being the most dramatic example, right?
青春期是最戏剧性的例子，对吗？
You see a kid before puberty and after puberty.
你会看到一个青春期之前和青春期之后的孩子。
Looks like a different kid, sounds like a different kid, thinks like a different kid.
看起来像一个不同的孩子，听起来像一个不同的孩子，思考像一个不同的孩子。
In fact, basically is a different human being, right?
事实上，基本上是一个不同的人，对吧？
It's not just the hormones, it's that hormones themselves have the capacity to turn on and turn off certain genes, literally converting certain tissues and cells in the brain and body to do entirely different things.
这不仅仅是激素，而是激素本身具有打开和关闭某些基因的能力，实际上可以将大脑和身体中的某些组织和细胞转化为完全不同的事情。
And DNA, the stuff of genes, gets damaged in that process.
DNA，也就是基因的组成部分，在这个过程中受到了损害。
FOXO3 sits upstream in a pathway related to DNA repair and, again, clearing of these senescent cells.
FOXO3 位于与 DNA 修复以及清除这些衰老细胞相关的通路的上游。
Sauna exposure, in particular sauna exposure two to three times or ideally four to seven times per week in that 80 to 100-degree Celsius range, has been shown to upregulate levels of FOXO3.
桑拿浴，尤其是每周 80 至 100 摄氏度范围内的桑拿浴 2 到 3 次，最好每周 4 到 7 次，已被证明可以上调 FOXO3 的水平。
FOXO3, in turn, upregulates pathways related to DNA repair and clearing out of these senescent or dead cells, which is known to be important for various aspects of maintaining cognition and other aspects of maintaining health.
反过来，FOXO3 上调与 DNA 修复和清除这些衰老或死亡细胞相关的途径，这对于维持认知的各个方面和维持健康的其他方面都很重要。
So these are the likely biological mechanisms for the improvements in lifespan, or rather, I should say, these are the biological mechanisms that apparently offset some of the cardiovascular risk and other forms of mortality that were described earlier.
因此，这些可能是延长寿命的生物学机制，或者更确切地说，我应该说，这些生物学机制显然抵消了之前描述的一些心血管风险和其他形式的死亡率。
One especially interesting thing about FOXO3, there are individuals out there that have either additional copies of FOXO3 or who have versions of FOXO3 that are hyperactive, so to speak.
关于 FOXO3 的一件特别有趣的事情是，有些人要么拥有额外的 FOXO3 副本，要么拥有过度活跃的 FOXO3 版本。
Those people tend to be 2.7 times more likely to live to 100 years of age or longer.
这些人活到 100 岁或更长的可能性是普通人的 2.7 倍。
So these are people that were just naturally, and fortunately for them, endowed with more FOXO3, more clearance of senescent cells, more DNA repair, et cetera.
所以这些人天生就拥有更多的 FOXO3、更多的衰老细胞清除能力、更多的 DNA 修复能力等等，这对他们来说是幸运的。
Deliberate heat exposure is one way that you can increase FOXO3 activity.
故意受热是增加 FOXO3 活性的一种方法。
There is no sauna protocol designed specifically to reduce cortisol or specifically to increase FoxO3 or specifically to activate heat shock proteins.
没有专门设计用于减少皮质醇或专门增加 FoxO3 或专门激活热休克蛋白的桑拿方案。
Any deliberate heat exposure is likely to impact all of those mechanisms.
任何故意的热暴露都可能影响所有这些机制。
Again, I encourage you to use this guide of 80 to 100 degrees Celsius as your kind of bookends for what you can tolerate and where you want to start and eventually transition to in terms of deliberate heat exposure.
再次，我鼓励您使用这份 80 到 100 摄氏度的指南作为您的书立，了解您可以忍受的程度以及您想要从哪里开始并最终过渡到故意的高温暴露。
And I would encourage you to use that five to 20 minutes per session for the sauna as your rough guide of how long to remain in the sauna.
我鼓励您将每次桑拿时间 5 到 20 分钟作为您在桑拿浴室中停留多长时间的粗略指南。
Now I'd like to talk about the use of sauna to increase growth hormone.
现在我想谈谈利用桑拿来增加生长激素。
Growth hormone impacts metabolism and growth of cells and tissues of the body.
生长激素影响身体细胞和组织的新陈代谢和生长。
It is responsible for tissue repair as well, and the growth spurt that everyone experiences during puberty is the consequence of growth hormone.
它也负责组织修复，每个人在青春期经历的生长突增都是生长激素的结果。
What I'm about to describe is a study that found dramatic, really dramatic, I should say, increases in growth hormone, but I also want to emphasize that these increases in growth hormone were not of the sort that are observed in puberty or in infants becoming adolescents or adolescents growing into teenagers.
我要描述的是一项研究，该研究发现生长激素的显着增加，我应该说，确实是显着增加，但我也想强调，生长激素的这些增加并不是在青春期或婴儿进入青少年或青少年进入青少年时观察到的。
Those levels of growth hormone that are associated with those massive transformations, excuse me, of body morphology, of shape, are far greater than the sorts that I'm talking about here.
对不起，与身体形态、形状的巨大转变相关的生长激素水平远远高于我在这里谈论的那种。
And yet, as all of us age, when we go from adolescence to our teenage years and then into young adulthood, but then starting in our early 30s or so, the amount of growth hormone that we secrete is greatly diminished.
然而，随着我们所有人的年龄增长，当我们从青春期进入青少年时期，然后进入青年期，然后从 30 岁出头左右开始，我们分泌的生长激素的量就会大大减少。
Normally, we would release growth hormone every night after we go to sleep, in particular in the early part of the night when our sleep is comprised mostly of slow-wave sleep.
通常，我们每晚入睡后都会释放生长激素，特别是在凌晨，此时我们的睡眠主要由慢波睡眠组成。
As we age, less growth hormone is released during that slow-wave sleep.
随着年龄的增长，慢波睡眠期间释放的生长激素会减少。
Certain forms of deliberate heat exposure using sauna can stimulate very large increases in growth hormone output, which for people in their 30s, 40s, and beyond, could be very useful and may also be useful for people who are just trying to stimulate the release of more growth hormone in order to, for instance, recover from exercise or stimulate fat loss or muscle growth or repair of a particular injury.
使用桑拿进行某些形式的刻意热暴露可以刺激生长激素分泌量大幅增加，这对于 30 多岁、40 多岁及以上的人来说可能非常有用，对于那些只是想刺激释放更多生长激素的人也可能有用，例如，为了从运动中恢复或刺激脂肪减少或肌肉生长或修复特定损伤。
The title of this paper is "Endocrine Effects of Repeated Sauna Bathing." And this is a paper that was published in 1986, which is some years ago, but nonetheless serves as a basis for a lot of other studies that followed.
这篇论文的标题是《反复桑拿对内分泌的影响》。这是一篇发表于 1986 年的论文，虽然已经是几年前的事了，但仍然是后来许多其他研究的基础。
They used an 80-degree Celsius environment, so that's 176 degrees Fahrenheit.
他们使用 80 摄氏度的环境，即 176 华氏度。
They had subjects do this sauna for 30 minutes four times per day.
他们让受试者每天进行四次桑拿，每次 30 分钟。
So that's two hours total in one day, 30 minutes in the sauna, a period of cool down rest, 30 minutes in the sauna again, cool down rest, a third, and a fourth time.
所以一天总共两个小时，桑拿30分钟，一段时间的冷静休息，再次桑拿30分钟，冷静休息，第三次，第四次。
Okay?
好的？
So two hours total in this 80-degree Celsius environment.
在这个80摄氏度的环境下总共两个小时。
So that's a lot, but what they observed was really quite significant.
这是很多，但他们观察到的确实非常重要。
And I should mention they had both male and female subjects in this study.
我应该提到的是，这项研究中有男性和女性受试者。
And the entire study lasted a week.
整个研究持续了一周。
They did this two hours of sauna exposure on day one, day three, and day seven of that week.
他们在那一周的第一天、第三天和第七天进行了两个小时的桑拿浴。
And they measured a lot of different hormones.
他们测量了很多不同的激素。
I'll just cut to the chase and tell you the effects on growth hormone.
我就开门见山地告诉你它对生长激素的影响。
In subjects that did this two hour a day, 80 degree Celsius protocol, experienced 16-fold increases in growth hormone.
每天在 80 摄氏度的环境下进行两小时的实验的受试者中，生长激素增加了 16 倍。
So they measured growth hormone before the sauna and after the sauna, and growth hormone levels went up 16-fold, which is obviously an enormous, and it turns out, statistically significant effect.
因此，他们在桑拿之前和桑拿之后测量了生长激素，生长激素水平上升了 16 倍，这显然是一个巨大的，而且事实证明，具有统计学上显着的效果。
One important caveat here.
这里有一个重要的警告。
Remember earlier when I talked about people who did sauna once a week versus two to three times a week versus four to seven times a week, and the more often people did sauna, the less likely they were to die of cardiovascular events or other things of that sort?
还记得早些时候我谈到人们每周洗一次桑拿与每周洗两到三次与每周洗四到七次相比，人们洗桑拿的次数越多，死于心血管事件或其他类似疾病的可能性就越小？
Well, in this case, the effects of sauna exposure on growth hormone actually went down the more often that people did this deliberate heat exposure.
好吧，在这种情况下，人们故意热暴露的次数越多，桑拿对生长激素的影响实际上就越低。
So as I mentioned, they did this two hour a day divided into 30 minute sessions protocol on day one, day three, and day seven of a week.
正如我提到的，他们每天进行两个小时的训练，分为一周的第一天、第三天和第七天，每次 30 分钟。
And what they found was on day one, there was a 16-fold increase in growth hormone.
他们发现，第一天，生长激素就增加了 16 倍。
On day three, however, there was still a significant effect on growth hormone as compared to before sauna, but that effect was basically cut by two-thirds.
然而，到了第三天，与桑拿前相比，生长激素仍然有显着的影响，但这种影响基本上减少了三分之二。
Okay?
好的？
So now instead of getting a 16-fold increase, it was more like a three or four-fold increase, which is still a huge increase, but not as great as the increase observed on day one.
所以现在不是获得16倍的增长，而是更像是三四倍的增长，这仍然是一个巨大的增长，但没有第一天观察到的增长那么大。
And then on day seven, there tended to be a two, maybe a three-fold increase, but not as great as the one observed on day one.
然后在第七天，往往会增加两倍，也许三倍，但不如第一天观察到的那么大。
The fact that that result diminished over time either means that the circuit was not as efficient in communicating that shift in temperature, or that that shift in temperature was of less impact because the downstream effectors were not engaged to the same extent because it wasn't as much of a shock.
事实上，随着时间的推移，结果会减弱，要么意味着电路在传达温度变化方面效率不高，要么意味着温度变化的影响较小，因为下游效应器没有达到相同的程度，因为它没有那么大的冲击。
And I think the latter explanation is far more likely.
我认为后一种解释更有可能。
This is very much akin to weight training or cardiovascular exercise, where if you run up a hill very fast, for instance, and your lungs are burning and you're heaving and breathing hard, on the first day, that's a very painful thing.
这非常类似于举重训练或心血管锻炼，例如，如果你跑得非常快，而你的肺部正在燃烧，你会呼吸困难，在第一天，这是一件非常痛苦的事情。
But if you do it every day or every other day, provided you allow yourself to recover, pretty soon you're running up that hill and you're not breathing as hard.
但如果你每天或每隔一天都这样做，只要你让自己恢复过来，很快你就能跑上那座山，而且呼吸不会那么困难。
There isn't much burning in your muscles, et cetera, et cetera.
你的肌肉没有太多的灼烧感，等等。
Your body adapts.
你的身体会适应。
So if you're going to use deliberate heat exposure in order to try and trigger massive increases in growth hormone, you're going to need to be careful about not doing it more than, let's say, once a week.
因此，如果您打算故意暴露在高温下，以尝试引发生长激素的大量增加，那么您需要小心，不要超过每周一次。
Now, I'm extrapolating from this study, maybe once every 10 days would be even better.
现在，我从这项研究中推断，也许每 10 天一次会更好。
But if you start getting heat adapted, it's very unlikely that you're going to get these massive increases in growth hormone.
但如果你开始适应高温，你的生长激素就不太可能大幅增加。
So I don't mean to be discouraging of using deliberate heat exposure to access growth hormone increases, but if that's your specific goal or your main goal, then I think it's reasonable to say that you don't want to do deliberate heat exposure, at least not of the sort that I described here, more than once a week, or maybe even once every 10 days, and that you would want to time that to other events in your life, maybe hard workouts, or if you're trying to push through a fat loss barrier, or simply In order to access growth hormone at peak levels, maybe three times per month or four times per month.
因此，我并不是要劝阻利用刻意的热暴露来增加生长激素，但如果这是您的具体目标或主要目标，那么我认为可以合理地说，您不想刻意的热暴露，至少不是我在这里描述的那种，每周一次以上，甚至每 10 天一次，并且您会希望将其与生活中的其他事件（也许是艰苦的锻炼）结合起来，或者如果您正在尝试完成减脂障碍，或者只是为了获得峰值水平的生长激素，可能每月三次或四次。
If you start doing deliberate heat exposure more often, you'll still get increases in growth hormone, but they are not going to be nearly as large as the increases in growth hormone that you're going to experience if you shock your system with deliberate heat exposure every once in a while.
如果你开始更频繁地进行故意的热暴露，你的生长激素仍然会增加，但它们不会像你每隔一段时间故意热暴露冲击你的系统时所经历的生长激素的增加那么大。
I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.
我想稍微休息一下，并向我们的赞助商“八睡”表示感谢。
Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.
August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。
One of the best ways to ensure you get a great night's sleep is to make sure that the temperature of your sleeping environment is correct.
确保您睡个好觉的最佳方法之一是确保睡眠环境的温度正确。
And that's because in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.
这是因为为了入睡并保持深度睡眠，您的体温实际上必须下降约一到三度。
And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.
为了醒来时感觉神清气爽、精力充沛，您的体温实际上必须升高约一到三度。
Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.
八睡眠会根据您的独特需求自动调节整个晚上的床温。
I've been sleeping on an Eight Sleep mattress cover for nearly five years now, and it has completely transformed and improved the quality of my sleep.
我已经睡在八睡眠床垫罩上近五年了，它彻底改变并改善了我的睡眠质量。
The latest Eight Sleep model is the Pod 5.
最新的八睡眠型号是 Pod 5。
This is what I'm now sleeping on, and I absolutely love it.
这就是我现在睡觉的地方，我非常喜欢它。
It has so many incredible features.
它有很多令人难以置信的功能。
For instance, the Pod 5 has a feature called Autopilot, which is an AI engine that learns your sleep patterns and then adjusts the temperature of your sleeping environment across different sleep stages.
例如，Pod 5有一个名为Autopilot的功能，这是一个人工智能引擎，可以学习你的睡眠模式，然后在不同的睡眠阶段调整你的睡眠环境温度。
It'll even elevate your head if you're snoring, and it makes other shifts to optimize your sleep.
如果您打鼾，它甚至会抬高您的头部，并进行其他转换以优化您的睡眠。
If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod 5.
如果您想尝试八睡眠，请访问八睡眠.com/huberman，新款 Pod 5 最高可享受 350 美元优惠。
Eight Sleep ships to many countries worldwide, including Mexico and the UAE.
八号睡眠船运往世界各地的许多国家，包括墨西哥和阿联酋。
Again, that's eightsleep.com/huberman to save up to $350.
同样，访问八睡眠.com/huberman 最多可节省 350 美元。
When you decide to do sauna, or cold exposure for that matter, is going to be important.
当您决定进行桑拿或冷接触时，这将很重要。
Why?
为什么？
Well, if you were to make the surface of your body cold, at least in the immediate period after that, your body temperature will increase, and that can make it hard for some people to fall asleep.
好吧，如果你让你的身体表面变冷，至少在之后的一段时间内，你的体温会升高，这会让一些人难以入睡。
Now, if you're very tired because you've been working hard or training hard or both throughout the day, it might not throw off your sleep so much.
现在，如果您因为整天努力工作或努力训练或两者兼而有之而感到非常疲倦，那么可能不会对您的睡眠造成太大影响。
I've gone through bouts where I'm just so busy from morning till night that the only time I can get into the ice bath or the cold shower is late in the evening, and I have no trouble sleeping after that.
我曾经经历过从早到晚忙得不可开交的情况，以至于我唯一能洗冰浴或冷水淋浴的时间是深夜，在那之后我就睡不着觉了。
If you're going to use deliberate heat exposure, you'd be wise to do it later in the day because when you get into a warm environment, sure, the surface of your body, the shell heats up, the core of your body heats up, but then it also activates cooling mechanisms through the preoptic area.
如果你打算故意暴露在高温下，那么最好在当天晚些时候进行，因为当你进入一个温暖的环境时，当然，你的身体表面、外壳会升温，身体的核心也会升温，但随后它也会通过视前区激活冷却机制。
And when you get out of that hot environment, sauna or otherwise, your body will continue to cool down.
当你离开炎热的环境、桑拿或其他地方时，你的身体会继续降温。
And so many people find that if they do sauna in the later half of the day or even just before sleep and then take a warmish shower afterwards, then they find it easier to fall asleep, and that makes sense because their body temperature is dropping.
很多人发现，如果他们在一天的后半天甚至在睡觉前洗桑拿，然后洗个热水澡，那么他们会发现更容易入睡，这是有道理的，因为他们的体温正在下降。
And in fact, if your goal is to really promote the maximum amount of growth hormone release, that's also going to be the best time of day to do it, especially if you haven't eaten in the two hours before sleep.
事实上，如果您的目标是真正促进最大量的生长激素释放，那么这也将是一天中实现这一目标的最佳时间，特别是如果您在睡前两个小时内没有进食的话。
Okay, so if you're really going for growth hormone release, you're really trying to optimize sleep, and the two things are actually linked because of the release of growth hormone that happens from the pituitary in the early night's sleep, well, then you would be wise to do your sauna maybe once or maybe twice a week in the evening or at nighttime, then taking a warm or cool shower just briefly, just enough to kind of rinse off all the sweat from the sauna, and then get ready for sleep.
好吧，如果你真的想要释放生长激素，你真的想优化睡眠，这两件事实际上是有联系的，因为在早晚的睡眠中，垂体会释放生长激素，那么你最好每周洗一次或两次桑拿，在晚上或晚上，然后短暂地洗个热水或冷水淋浴，足以冲洗掉桑拿中的所有汗水，然后准备睡觉。
And to do that, not necessarily fasted, but to try and keep your levels of glucose and insulin somewhat low in your bloodstream.
要做到这一点，不一定要禁食，而是要努力将血液中的葡萄糖和胰岛素水平保持在较低水平。
The reason I say that is that having elevated blood glucose and/or insulin tends to blunt or reduce growth hormone release, and that's true for any number of different stimuli, including exercise and including sauna.
我这么说的原因是，血糖和/或胰岛素升高往往会减弱或减少生长激素的释放，对于任何数量的不同刺激都是如此，包括运动和桑拿。
If you really want to crank out the most amount of growth hormone in response to sauna, do it fasted or at least not having ingested any food in the two or three hours before.
如果您确实想在桑拿后产生最多的生长激素，请禁食或至少在前两三个小时内不要摄入任何食物。
You don't have to be deep into a fast.
你不必深度禁食。
I think for 90% of people, 90% of the time, just getting into the sauna once or twice or three times a week is going to be beneficial for the number of reasons that I described earlier.
我认为对于 90% 的人来说，在 90% 的时间里，每周洗一次、两次或三次桑拿就会有好处，原因如我之前所述。
And you don't want to obsess too much about the exact conditions you need in order to get the greatest effect out of that sauna treatment.
而且您不想过多关注您需要的具体条件才能从桑拿治疗中获得最大效果。
Now, regardless of what time of day you do sauna or how frequently you do it, you're going to want to hydrate after going in the sauna.
现在，无论您一天中的什么时间洗桑拿或洗桑拿的频率如何，洗完桑拿后您都会想要补充水分。
When you go in the sauna, you lose water, and when you lose water, you need to replace it.
当你去桑拿时，你会失去水分，当你失去水分时，你需要补充水分。
Why?
为什么？
Well, you need water for all your cells, but you also need electrolytes.
嗯，你的所有细胞都需要水，但你也需要电解质。
So make sure that you're replacing the water that you lose in the sauna.
因此，请确保补充桑拿中流失的水。
Now, there's no exact formula of how much water to drink and whether or not you need electrolytes in that water or not.
现在，对于喝多少水以及水中是否需要电解质还没有确切的公式。
It's going to depend on how much you sweat, meaning how heat adapted you are.
这取决于您出汗的量，这意味着您对热的适应程度。
It's going to depend on how much salt you tend to excrete in your sweat.
这取决于您在汗液中排出的盐分含量。
Huge amount of variation.
巨大的变化量。
But in general, one way to approach this would be to make sure that you drink at least 16 ounces of water for every 10 minutes that you happen to be in the sauna.
但总的来说，解决这个问题的一种方法是确保您在桑拿房中每 10 分钟至少喝 16 盎司的水。
You could do that before and during and after.
你可以在之前、期间和之后这样做。
You could do it during and after, or you could do it after.
你可以在期间和之后进行，也可以在之后进行。
Now, there are other reasons to do deliberate heat exposure that have improvements in mood and mental health.
现在，有意识地进行热暴露还有其他原因可以改善情绪和心理健康。
In fact, the data related to sauna and other forms of deliberate heat exposure improving mood are very impressive, both at the mechanistic level and in terms of the long-term consequences that people experience.
事实上，与桑拿和其他形式的刻意热暴露改善情绪相关的数据非常令人印象深刻，无论是在机械层面还是在人们经历的长期后果方面。
First of all, we need to ask, how is it that deliberate heat exposure can improve our mood and well-being?
首先，我们需要问，故意暴露在高温下如何改善我们的情绪和幸福感？
Well, it turns out that it improves mood and well-being, but it also improves our capacity to feel good in response to things that would ordinarily make us feel somewhat good.
事实证明，它可以改善情绪和幸福感，而且还可以提高我们对通常会让我们感觉良好的事情做出反应的能力。
Now, this is not a situation where you're going to be walking around grinning ear to ear in response to nothing at all simply because you went in a sauna.
现在，这并不是一种仅仅因为你去了桑拿浴室而让你咧着嘴走来走去，对任何事情都没有反应的情况。
What I'm talking about is the upregulation of pathways, meaning chemical pathways in your brain and body that allow you to experience pleasure in all its fullness.
我所说的是通路的上调，即大脑和身体中的化学通路，可以让您体验到全面的快乐。
Many of you have probably heard of endorphins.
你们中的许多人可能听说过内啡肽。
Endorphins are a category of molecules that are made naturally in your brain and body and that are released in response to different forms of stressors.
内啡肽是一类分子，在您的大脑和身体中自然产生，并根据不同形式的压力源而释放。
That's right, in response to stressors.
没错，是为了应对压力。
So if ever you've gone out on a long run and at some point in that run you feel like you're aching and your joints hurt or maybe you have shin splints and you push through that Part of the reason that you experience a lack of pain at some point, usually, or you experience a euphoria during or after that exercise, is the exercise-induced effects on endorphin release, or rather, to be more specific, I should say, the exercise-induced consequences on the stress system, which in turn trigger the release of endorphin.
因此，如果你曾经进行过长距离跑步，并且在跑步过程中的某个时刻，你感觉自己疼痛，关节受伤，或者可能有胫骨夹板，但你却坚持了下来。通常，你在某个时刻感觉不到疼痛，或者在锻炼期间或锻炼后感到欣快感，部分原因是运动引起的内啡肽释放效应，或者更具体地说，我应该说，运动引起的对压力系统的影响，这反过来会引发释放内啡肽。
In other words, when we experience short-term or acute stress, the endorphin system is activated.
换句话说，当我们经历短期或急性压力时，内啡肽系统就会被激活。
Now, the endorphin system is not just about feeling good, believe it or not.
现在，不管你信不信，内啡肽系统不仅仅是为了感觉良好。
It's also about feeling bad.
这也与感觉不好有关。
And there are two general categories of endorphins.
内啡肽有两大类。
The first are the ones that you normally hear about.
第一个是您通常听到的。
Endorphins, things that bind, for instance, to receptors like the mu-opioid receptor.
内啡肽，例如与 mu-阿片受体等受体结合的物质。
We make endorphins that naturally act as pain relievers and that make us feel mildly euphoric.
我们制造的内啡肽自然可以起到止痛作用，让我们感到轻微的欣快感。
We also make endorphins such as dynorphin.
我们还产生内啡肽，例如强啡肽。
That's D-Y-N-O-R-P-H-I-N, dynorphin, that actually make us feel worse in response to stressors.
这就是 D-Y-N-O-R-P-H-I-N，强啡肽，它实际上让我们对压力源的反应感觉更糟。
When we get into a hot sauna or a hot environment of any kind, dynorphins are liberated in the brain and body.
当我们进入热桑拿或任何类型的热环境时，强啡肽会在大脑和身体中释放。
And I should mention that dynorphins are made by many neurons in many different areas of the brain.
我应该提到，强啡肽是由大脑许多不同区域的许多神经元产生的。
So you might think, "Well, why would I want that?
所以你可能会想，“好吧，我为什么想要那个？
Why would I want to release dynorphin into my brain and body?" Well, first of all, when you get into an uncomfortably hot situation, uncomfortably hot scenario...
为什么我要向我的大脑和身体释放强啡肽？”嗯，首先，当你陷入一种令人不舒服的炎热情况、令人不舒服的炎热场景时……
Oh, gosh, this is sounding terrible.
哦，天哪，这听起来太可怕了。
In a deliberately hot environment that you are using to try and trigger some sort of biological or psychological benefit, I should say, the discomfort that you feel, the desire to get out of that environment, is in part the consequence of the release of dynorphin.
我应该说，在你用来尝试触发某种生物或心理益处的故意炎热环境中，你感到的不适和想要离开该环境的愿望部分是强啡肽释放的结果。
It's also the consequence of the activation of that sympathetic nervous system.
这也是交感神经系统激活的结果。
Remember, the preoptic area can communicate with the amygdala and trigger that kind of fight or flight mode.
请记住，视前区可以与杏仁核进行通信并触发这种战斗或逃跑模式。
"I want to get out of the sauna.
“我想离开桑拿房。
This is really, really hot." But dynorphin is also liberated from a certain number of neurons.
这真的非常非常热。”但强啡肽也会从一定数量的神经元中释放出来。
Dynorphin binds to what's called the kappa receptor.
强啡肽与卡帕受体结合。
The kappa receptor binds dynorphin and triggers pathways in the brain and body that lead to agitation, to stress, and believe it or not, to a general sense of pain.
kappa 受体与强啡肽结合，触发大脑和身体中的通路，导致烦躁、压力，不管你相信与否，导致普遍的疼痛感。
This is why you want to get out of the hot sauna.
这就是为什么你想摆脱热桑拿的原因。
And remember, if it's unsafe levels of hot, then you should get out of that sauna or other hot environment.
请记住，如果温度达到不安全的水平，那么您应该离开桑拿浴室或其他炎热的环境。
But if you're working in a range or you're exposing yourself to a range of heat that's uncomfortable but safe to be in, dynorphin will be liberated from these neurons, bind to the kappa receptor, and as a downstream consequence of that, there will be an increase in the receptors that bind the other endorphins, the endorphins that make you feel soothed, that make you feel happy, and that make you feel mild euphoria.
但是，如果你在一定范围内工作，或者将自己暴露在不舒服但安全的高温范围内，强啡肽就会从这些神经元中释放出来，与 kappa 受体结合，其下游结果是，与其他内啡肽结合的受体会增加，这些内啡肽会让你感到安抚，让你感到快乐，让你感到轻微的欣快感。
It's fair to say that every time we get into a hot environment that's uncomfortable or a cold environment that's uncomfortable, dynorphin is likely released and binding to the kappa receptor.
可以公平地说，每当我们进入不舒服的热环境或不舒服的冷环境时，强啡肽很可能会被释放并与κ受体结合。
But over time, that binding of dynorphin to the kappa receptor leads to downstream changes in the way that the feel-good endorphins, things like endorphin binding to the mu-opioid receptor, and there are still other feel-good endorphins, so to speak.
但随着时间的推移，强啡肽与 kappa 受体的结合会导致下游的感觉良好内啡肽的变化，例如内啡肽与 mu-阿片受体的结合，以及可以说还有其他感觉良好的内啡肽。
That system becomes much more efficient, such that people feel an elevation in their baseline level of mood, and when a good or happy event comes along, they feel a heightened level of happiness or joy or awe or improved mood in response to that.
该系统变得更加高效，这样人们就会感到自己的基线情绪水平有所提高，当一件好事或快乐的事件发生时，他们会感到幸福、喜悦或敬畏的程度更高，或者情绪得到改善。
So what does it mean?
那么这意味着什么呢？
It means that a little bit of discomfort as a consequence of deliberate heat exposure, while in the short term doesn't feel good, by definition, it is activating pathways that are allowing the feel-good molecules and neural circuitries that exist in your brain and body to increase their efficiency, placing you in a better position to be joyful in response to the events of life.
这意味着，故意暴露在高温下会带来一点不适，虽然从定义上来说，短期内感觉不太好，但它正在激活一些通路，让大脑和身体中存在的感觉良好的分子和神经回路提高效率，让您能够更好地快乐地应对生活中的事件。
We're starting to see a general picture that using the sorts of sauna protocols that I've described throughout this episode, five to 20 minutes or so, done one to seven times per week, is associated with a general improvement in cardiovascular health, a general improvement in mental health.
我们开始看到一个总体情况，即使用我在本集中描述的各种桑拿疗法，每周进行 1 到 7 次，每次 5 到 20 分钟左右，与心血管健康的总体改善和心理健康的总体改善相关。
And it really points to the fact that, yes, sauna done acutely for three or four times a day, 30 minutes each session, separated by a cooling, maybe getting into cold bath, sure, that can potently increase growth hormone.
这确实表明了这样一个事实：是的，每天剧烈蒸桑拿三到四次，每次 30 分钟，中间进行一次冷却，也许可以洗冷水澡，当然，这可以有效增加生长激素。
But done on a more regular basis can reduce cortisol, improve heart health, improve mental health.
但定期进行可以减少皮质醇，改善心脏健康，改善心理健康。
And for that reason, and the fact that for most people, it is conceivable to come up with a way that you could get into deliberate heat exposure for a minimum of cost.
出于这个原因，事实上，对于大多数人来说，可以想出一种方法，可以以最低的成本进行有意识的热暴露。
If it's a hot bath or if you had to resort to bundling up and going for a jog, this sort of thing, or if you have access to it, a sauna of some sort, that we're really talking about a stimulus to initiate a large number of different biological cascades that wick out to improve multiple aspects of brain and body health.
如果洗个热水澡，或者如果你不得不裹紧衣服去慢跑之类的事情，或者如果你有机会洗桑拿之类的东西，那么我们实际上谈论的是一种刺激，可以启动大量不同的生物级联反应，这些级联反应可以改善大脑和身体健康的多个方面。
Each protocol that I've talked about today, whether or not it's five minutes or 20 minutes or four times in a day, or three times per week, or seven times per week, is tickling or pushing or stomping, if you will, on a given pathway and really activating it to a mild or to severe degree.
我今天谈到的每个方案，无论是 5 分钟、20 分钟还是一天 4 次，或者每周 3 次，或者每周 7 次，如果你愿意的话，都会在给定的路径上挠痒痒、推挤或跺脚，并真正将其激活到轻微或严重的程度。
What I've tried to do today is to illustrate the general mechanisms by which heat, in particular, can activate certain biological pathways, so that you can devise protocols that are going to be optimal for you and your needs.
我今天试图做的是说明热量特别是可以激活某些生物途径的一般机制，以便您可以设计出最适合您和您的需求的方案。
So just to briefly recap, if you want to get the greatest growth hormone increases, do sauna or other deliberate heat exposure fairly seldom.
因此，简单回顾一下，如果您想最大程度地增加生长激素，请很少进行桑拿或其他刻意的热暴露。
Probably no more than once per week, maybe even less.
每周可能不会超过一次，甚至更少。
And do it a lot that day.
并且那天做了很多事情。
Just make sure that you break it up into multiple sessions.
只要确保将其分成多个会话即可。
In the study I described earlier, they did four sessions, 30 minutes each.
在我之前描述的研究中，他们进行了四次训练，每次 30 分钟。
But that was just once a week.
但那只是每周一次。
If you're interested in the cardiovascular benefits and the potential longevity benefits of sauna, well, then it's clear that doing it three to four, maybe even seven times per week is going to be more beneficial than doing it just one or three times per week.
如果您对桑拿对心血管的益处和潜在的长寿益处感兴趣，那么很明显，每周进行三到四次，甚至七次，比每周只进行一到三次更有益。
And again, that range of 80 to 100 degrees Celsius is going to be your guide.
再次强调，80 到 100 摄氏度的范围将作为您的指导。
And in terms of the mental health benefits, it seems that getting a little bit uncomfortable in that heat environment, sauna or otherwise, provided it's safe, is going to be the best way to access those mental health effects by way of increasing dynorphin, which, as you recall, will then increase the ability of endorphin to have its positive effects on mood after you get out of the sauna or other deliberate heat exposure.
就心理健康益处而言，似乎在高温环境、桑拿或其他地方感到有点不舒服，只要安全，将是通过增加强啡肽来获得这些心理健康影响的最佳方法，正如你所记得的，在你离开桑拿或其他有意的热暴露后，这将增加内啡肽对情绪产生积极影响的能力。
And in terms of timing, after a workout of any kind, morning or afternoon, or if you're not doing it after a workout, certainly in the later part of the day is going to be most beneficial as it relates to sleep.
就时间而言，在任何类型的锻炼之后，早上或下午，或者如果您在锻炼后没有进行锻炼，那么当然在一天的晚些时候会是最有益的，因为这与睡眠有关。
But of course, there's a caveat there, which I will mention again, which is that for those of you that have no trouble sleeping because you're exhausted or you're just one of these phenomenal sleepers, well then do it any time of day or night.
当然，这里有一个警告，我会再次提到，那就是，对于那些因为精疲力竭而没有睡眠困难的人来说，或者你只是这些睡眠质量很好的人之一，那么可以在白天或晚上的任何时间进行。
But for most people, doing it later in the day is going to be more beneficial because of the post-sauna cooling effect and the relationship between cooling by a degree or more as a way to enter sleep.
但对于大多数人来说，在当天晚些时候进行桑拿会更有益，因为桑拿后的降温效果以及一定程度或更多降温作为进入睡眠的一种方式之间的关系。
Thank you for joining me today for my discussion about the science of heat and heating for health.
感谢您今天与我一起讨论热科学和加热对健康的影响。
And last but certainly not least, thank you for your interest in science.
最后但并非最不重要的一点是，感谢您对科学的兴趣。
NFL football season is here, which means when you switch to Verizon, it feels like touchdown because you get NFL Sunday Ticket from YouTube on us when you buy an eligible 5G phone on select unlimited plans, which means you can watch every out-of-market game every Sunday afternoon, and it's all on us.
NFL 橄榄球赛季即将到来，这意味着当您转用 Verizon 时，感觉就像触地得分一样，因为当您购买符合条件的 5G 手机并选择无限制套餐时，您就可以从 YouTube 获得 NFL 周日门票，这意味着您可以在每周日下午观看每场市场外的比赛，而这一切都由我们提供。
Now that's the Verizon way to kick off the NFL football season right.
这就是 Verizon 开启 NFL 橄榄球赛季的方式。
Switch and get NFL Sunday Ticket from YouTube on us.
切换并从 YouTube 获取 NFL 周日门票。
Only with Verizon.
仅与威瑞森合作。