Essentials: Increase Strength & Endurance with Cooling Protocols | Dr. Craig Heller
Dr. Craig Heller:
克雷格·海勒博士：
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, I have the pleasure of introducing Dr. Craig Heller as my guest on the Huberman Lab podcast.
今天，我很荣幸地介绍克雷格·海勒博士作为我的休伯曼实验室播客的嘉宾。
And now for my discussion with Dr. Craig Heller.
现在我与克雷格·海勒博士进行讨论。
Great to have you here.
很高兴你来到这里。
Andrew Huberman:
安德鲁·休伯曼：
It's good to be here.
很高兴来到这里。
Dr. Craig Heller:
克雷格·海勒博士：
Yeah.
是的。
I know that I and many people have a lot of questions about the use of cold.
我知道我和很多人对于冷敷的使用都有很多疑问。
So one of the things that's happened in recent years is that for many reasons, people have become interested in things like taking cold showers and taking ice baths for many different purposes.
近年来发生的事情之一是，由于多种原因，人们对出于多种不同目的洗冷水澡和冰浴等事情产生了兴趣。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Craig Heller:
克雷格·海勒博士：
Could you just tell me a little bit about what happens when I get into a cold shower or an ice bath?
你能告诉我一些当我洗冷水澡或冰浴时会发生什么吗？
Andrew Huberman:
安德鲁·休伯曼：
Well, first of all, you get a tremendous shock, and what that's going to translate into is a bit of a shot of adrenaline.
嗯，首先，你会感到巨大的震惊，这会转化为肾上腺素的注射。
And I think this is really the so-called benefit, but it doesn't necessarily translate into any benefit in terms of your physiology or performance, and so forth.
我认为这确实是所谓的好处，但它并不一定会转化为对你的生理或表现等方面的任何好处。
Now, if you take a cold bath or a cold shower, a couple things are happening.
现在，如果你洗冷水澡或冷水淋浴，就会发生一些事情。
One is you're going to stimulate vasoconstriction.
一是你会刺激血管收缩。
So if anything, it's going to make it a little bit more difficult for your body to get rid of heat because you're shutting off your avenues of heat loss.
因此，如果有什么不同的话，那就是它会让你的身体更难排出热量，因为你关闭了热量散失的途径。
If you're in a true cold bath, the overall surface area of your body is so great that it doesn't matter if you vasoconstricted, you're still going to lose heat.
如果你洗的是真正的冷水浴，你身体的整体表面积很大，即使你的血管收缩也没关系，你仍然会失去热量。
The primary sites of heat loss, which we're going to get into, are the palms of your hands, the soles of your feet, and the upper part of your face.
我们要讨论的主要热量散失部位是手掌、脚底和脸部的上半部分。
And the reason these are avenues for heat loss is they're underlain by special blood vessels, and these blood vessels are able to shunt the blood from the arteries, which coming from the heart, directly to the veins, which are returning to the heart, and bypassing the capillaries, which are the nutritive vessels, but high resistance.
这些之所以是热量散失的途径，是因为它们下面有特殊的血管，这些血管能够将来自心脏的动脉血液直接分流到静脉，然后返回心脏，并绕过毛细血管，毛细血管是营养血管，但阻力很高。
So you can tell when you shake someone's hand what his or her thermal status is.
因此，当您与某人握手时，您可以知道他或她的热状态。
The hand's hot or it's cold.
手是热的还是冷的。
Dr. Craig Heller:
克雷格·海勒博士：
A couple of questions before we get into these specialized-
在我们进入这些专业之前有几个问题-
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Craig Heller:
克雷格·海勒博士：
...
...
vascular compartments on the soles, the palms, and the upper face.
足底、手掌和上面部的血管室。
Is there anything that's really important to understand about the difference in the physiological response evoked by cold shower versus immersion in cold?
对于理解冷水淋浴和浸泡在冷水中所引起的生理反应的差异，有什么真正重要的事情吗？
Andrew Huberman:
安德鲁·休伯曼：
Well, there are differences that are more physical than anything else.
好吧，存在比其他任何事情都更本质的差异。
So if you are in a cold bath and you're still, you develop a boundary layer.
因此，如果您在冷水浴中保持静止，则会形成边界层。
It's best to explain it in terms of a hot bath because everybody's experienced that.
最好用热水澡来解释它，因为每个人都有过这样的经历。
You get into a hot bath and, oh my god, it's really hot, almost painful.
你洗了个热水澡，天哪，真的很热，几乎很痛。
And then you sit down, and eventually, it doesn't feel so hot anymore because the still water, which is close to your skin, is coming into equilibrium with your skin.
然后你坐下来，最终，感觉不再那么热了，因为靠近你皮肤的静水正在与你的皮肤达到平衡。
So it's like having a blanket on you or an insulator on you.
所以这就像你身上有一条毯子或一个绝缘体。
And then if you move around, you disturb that still water layer, you feel the hot temperature again.
然后，如果你四处走动，就会扰乱静止的水层，你会再次感受到炎热的温度。
Dr. Craig Heller:
克雷格·海勒博士：
Got it.
明白了。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
But I think getting back to your original question about benefits, you have to keep in mind whether you're talking about aerobic activity or anaerobic activity, if you're referring to performance in exercise and so forth.
但我认为回到你最初关于好处的问题，你必须记住你是在谈论有氧活动还是无氧活动，如果你指的是运动表现等等。
So if you're doing aerobic activity that you can sustain for a long time, your production of heat is rising gradually and is being distributed throughout your body.
因此，如果您进行可以长时间维持的有氧运动，您产生的热量会逐渐增加，并分布到全身。
So eventually, your body temperature is going to come up to a level that's going to impair your performance.
因此，最终，您的体温将达到一定水平，从而影响您的表现。
So the benefit of a cold bath or a cold shower before aerobic activity is that you increase the capacity of your body mass to absorb that excess heat.
因此，在有氧运动之前洗冷水澡或冷水淋浴的好处是可以增加身体吸收多余热量的能力。
Dr. Craig Heller:
克雷格·海勒博士：
I see.
我明白了。
So could you say that in a rough sense, that a protocol that one might use if they're going to head out for a long run-
所以你可以从粗略的意义上说，如果人们要进行长期的旅行，他们可能会使用一种协议-
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Craig Heller:
克雷格·海勒博士：
...
...
even on a reasonably warm day, not super hot-
即使在相当温暖的一天，也不是非常热-
Andrew Huberman:
安德鲁·休伯曼：
Right
右
Dr. Craig Heller:
克雷格·海勒博士：
...
...
or maybe it is super hot, would be to take a cool shower before they go run?
或者也许天气超级热，在跑步之前先洗个凉水澡？
Would that be beneficial?
这会有好处吗？
Andrew Huberman:
安德鲁·休伯曼：
Sure.
当然。
It'll take them longer to get to the sweat point and to heat up.
他们需要更长的时间才能达到出汗点并升温。
Dr. Craig Heller:
克雷格·海勒博士：
And what will that translate to in terms of a performance benefit?
这会带来什么性能优势？
Andrew Huberman:
安德鲁·休伯曼：
Well, could increase your speed, or it depends on how you use that benefit.
好吧，可以提高你的速度，或者这取决于你如何利用这个好处。
Some people are pacers.
有些人是步行者。
They will go at the same pace, and then they will go farther.
他们会以同样的速度走，然后他们会走得更远。
Or some people are forcers, and they will take that advantage and use it up as fast as they can.
或者有些人是强迫者，他们会利用这种优势并尽快利用它。
So they will go faster, but not necessarily farther.
所以他们会走得更快，但不一定走得更远。
Dr. Craig Heller:
克雷格·海勒博士：
And what about for the anaerobic athlete, the strength athlete?
那么对于无氧运动员、力量运动员呢？
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
For the anaerobic athlete, and let's say they're doing several sets, their core temperature's not going to rise that fast because it's only certain muscles which are being used, but the temperature of those muscles will go up.
对于无氧运动员来说，假设他们做了几组，他们的核心温度不会上升那么快，因为只使用了某些肌肉，但这些肌肉的温度会上升。
Dr. Craig Heller:
克雷格·海勒博士：
So it's a local effect.
所以这是局部效应。
Andrew Huberman:
安德鲁·休伯曼：
It's a local effect.
这是局部效应。
Right.
正确的。
Dr. Craig Heller:
克雷格·海勒博士：
Okay.
好的。
So if somebody, let's say, is doing a large body compound movement like barbell squats, where there are a lot of large body movements, hip hinging, et cetera.
因此，假设有人正在进行大型身体复合运动，例如杠铃深蹲，其中有很多大型身体运动、髋关节铰链等。
But for instance, the biceps are not-- They're involved, but more or less indirectly.
但举例来说，二头肌并没有——它们参与其中，但或多或少是间接参与的。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Dr. Craig Heller:
克雷格·海勒博士：
So the effect is going to be to heat up the quadriceps, heat up the hamstrings, heat up the glutes, this kind of thing.
所以效果就是加热股四头肌、加热腿筋、加热臀肌等等。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
And then during rest, that heat will leave the muscle.
然后在休息期间，热量会离开肌肉。
But it's not fast, and certainly, the heat can't leave the muscle very fast while you're working out because when the muscle contracts, it squeezes the blood vessels.
但它的速度并不快，当然，当你锻炼时，热量不能很快离开肌肉，因为当肌肉收缩时，它会挤压血管。
And the only way heat gets out of a muscle is in the blood And your muscle metabolism can go up 50 or 60-fold during anaerobic activity.
热量从肌肉中散发出来的唯一途径是在血液中，在无氧活动期间，肌肉的新陈代谢可以提高 50 或 60 倍。
That means the heat production in the muscle goes up 50 or 60-fold.
这意味着肌肉产生的热量增加了 50 或 60 倍。
The blood flow to that muscle cannot go up 50 or 60-fold.
流向该肌肉的血流量不能增加 50 或 60 倍。
So you literally have the capacity to cook your muscles.
所以你确实有能力锻炼你的肌肉。
So to keep you from damaging your muscle by hyperthermia, we have fail-safe mechanisms.
因此，为了防止您因过热而损伤肌肉，我们设有故障安全机制。
And one of those fail-safe mechanisms is an enzyme which is critical for getting fuel, in other words, the results of metabolism of glucose, getting that fuel into the mitochondria, which is making our major coinage of energy exchange, ATP.
其中一个自动防故障机制是一种酶，它对于获取燃料至关重要，换句话说，是葡萄糖代谢的结果，将燃料进入线粒体，线粒体是我们能量交换的主要创造物，ATP。
So that particular enzyme is temperature sensitive.
因此该特定酶对温度敏感。
So when the muscle temperature gets above 39 or 39.5, it shuts off.
因此，当肌肉温度超过 39 或 39.5 时，它就会关闭。
And that essentially shuts off the fuel supply to the mitochondria.
这基本上切断了线粒体的燃料供应。
That's when you cannot do one more rep.
那时你就不能再做一次了。
Dr. Craig Heller:
克雷格·海勒博士：
So failure, could we say that-
那么失败，我们可以说-
Andrew Huberman:
安德鲁·休伯曼：
Muscle failure
肌肉衰竭
Dr. Craig Heller:
克雷格·海勒博士：
...
...
one component of muscular failure is overheating of the muscle-
肌肉衰竭的一个组成部分是肌肉过热
Andrew Huberman:
安德鲁·休伯曼：
Right
右
Dr. Craig Heller:
克雷格·海勒博士：
...
...
locally?
本地？
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Dr. Craig Heller:
克雷格·海勒博士：
There are probably other things too.
可能还有其他事情。
Andrew Huberman:
安德鲁·休伯曼：
The most immediate impairment of muscle activity, muscle fatigue, in other words, is the rise in the temperature of the muscle.
换句话说，肌肉活动最直接的损害，即肌肉疲劳，是肌肉温度的升高。
Dr. Craig Heller:
克雷格·海勒博士：
I'd like to take a quick break and acknowledge one of our sponsors, Carbon.
我想稍微休息一下并感谢我们的赞助商之一 Carbon。
Carbon is a diet coaching app built by nutrition expert Dr. Layne Norton.
Carbon 是一款由营养专家 Layne Norton 博士开发的饮食指导应用程序。
Now, I've used Carbon for more than three years now, and I have to say, having been interested in fitness and in my nutrition for more than three decades, it's among the most powerful tools for nutrition coaching and effective weight management that I've ever encountered.
现在，我已经使用 Carbon 三年多了，我不得不说，三十多年来我一直对健身和营养感兴趣，它是我遇到过的最强大的营养指导和有效体重管理工具之一。
Especially if your goal is like mine, which is to maintain or build muscle while also losing fat.
特别是如果您的目标和我一样，即保持或增强肌肉，同时减掉脂肪。
Now, I'm turning 50 years old this September, and even though I consider myself in pretty good shape and I've been training for a long time and trying to eat right, one of my goals is to hit 50 in the absolute best shape of my life.
现在，我今年九月就满 50 岁了，尽管我认为自己的身体状况相当好，而且我已经训练了很长时间并尝试正确饮食，但我的目标之一就是以一生中绝对最好的状态达到 50 岁。
To do that, I'm dialing in my nutrition using Carbon with the goals of increasing my muscle mass, increasing my strength, while also decreasing my body fat.
为此，我使用碳调整营养，目标是增加肌肉质量、增强力量，同时减少体内脂肪。
I've been raving about the Carbon app to friends and to family and to members of my Huberman Lab team over the last few years, and everyone who's joined me in using it has found it to be tremendously useful.
在过去的几年里，我一直对朋友、家人以及我的 Huberman 实验室团队的成员非常喜欢 Carbon 应用程序，每个和我一起使用它的人都发现它非常有用。
In fact, some of those people are going to join me in my approaching 50 fitness goals and body composition goals.
事实上，其中一些人将与我一起实现接近 50 个健身目标和身体成分目标。
My birthday is September 26th, and so I'd like to invite you to join if you would like to improve your body composition and fitness to also use the Carbon app.
我的生日是 9 月 26 日，所以如果您想改善身体成分和健康并使用 Carbon 应用程序，我想邀请您加入。
Now, there are a lot of apps out there that are focused on fitness and nutrition.
现在，有很多专注于健身和营养的应用程序。
But what makes Carbon different is that it doesn't just hand you a one-size-fits-all plan.
但 Carbon 的不同之处在于，它不仅仅为您提供一刀切的计划。
It actually learns your metabolism over time, and it adapts your program based on your results.
它实际上会随着时间的推移了解您的新陈代谢，并根据您的结果调整您的计划。
So if you're looking to take a smarter, more personalized approach to your nutrition, I can't recommend the Carbon app enough.
因此，如果您希望采取更智能、更个性化的营养方法，我强烈推荐 Carbon 应用程序。
To try Carbon, you can go to joincarbon.com/huberman.
要尝试 Carbon，您可以访问 joincarbon.com/huberman。
While Carbon does not typically offer trials or promotions, they've agreed to give a free seven-day trial to all Huberman Podcast listeners.
虽然 Carbon 通常不提供试用或促销，但他们同意向所有 Huberman 播客听众提供为期 7 天的免费试用。
Again, that's joincarbon.com/huberman to get a seven-day free trial.
再次强调，请访问 joincarbon.com/huberman 以获得 7 天免费试用。
So let's say I'm doing five sets of five with squats.
假设我正在做五组，每组五次的深蹲。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Craig Heller:
克雷格·海勒博士：
I hit muscular failure at a given weight.
在给定的重量下，我出现了肌肉衰竭。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Craig Heller:
克雷格·海勒博士：
And according to what I now know, it's my quadriceps and the muscles associated mainly with the squat that have failed because of this mechanism triggered by heat that shuts off the muscle.
据我现在所知，我的股四头肌和主要与深蹲相关的肌肉失败了，因为这种由热量触发的机制会关闭肌肉。
But my biceps are nice and cool-
但我的二头肌又漂亮又酷-
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Craig Heller:
克雷格·海勒博士：
...
...
you're telling me.
你在告诉我。
They're not doing too much work.
他们没有做太多的工作。
It's only indirect work.
这只是间接的工作。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Craig Heller:
克雷格·海勒博士：
So why is it that I can't set the bar down in the squat rack, walk over and do barbell curls with the same intensity that I could if I were to do those barbell curls fresh, not having done anything prior?
那么，为什么我不能将杠铃放在深蹲架上，走过去，以与我在之前没有做过任何事情的情况下做杠铃弯举时相同的强度呢？
Andrew Huberman:
安德鲁·休伯曼：
Well, you will still have a fatigue curve with your upper body.
好吧，你的上半身仍然会有疲劳曲线。
Dr. Craig Heller:
克雷格·海勒博士：
Okay.
好的。
Andrew Huberman:
安德鲁·休伯曼：
And that will be influenced by any rise in temperature that has been generated by your lower body exercise.
这将受到下半身运动产生的任何温度升高的影响。
Dr. Craig Heller:
克雷格·海勒博士：
So temperature in both cases is the limiting factor.
因此，这两种情况下的温度都是限制因素。
Andrew Huberman:
安德鲁·休伯曼：
It's one limiting factor.
这是限制因素之一。
Dr. Craig Heller:
克雷格·海勒博士：
I find that amazing.
我觉得这太棒了。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Dr. Craig Heller:
克雷格·海勒博士：
So I realize there might be other mechanisms involved.
所以我意识到可能还涉及其他机制。
Sounds like heat is, if not the dominant mechanism that prevents more work, it's one of them.
听起来热量即使不是阻止更多工作的主要机制，也是其中之一。
Andrew Huberman:
安德鲁·休伯曼：
It's one of them, and it's a quick one.
这是其中之一，而且速度很快。
It's a fast one.
这是一个很快的。
Dr. Craig Heller:
克雷格·海勒博士：
Why is it that if I finish a set of squats, I can't simply cool off my quadriceps by throwing a nice cool towel on my quadriceps?
为什么当我完成一组深蹲时，我不能简单地通过在股四头肌上扔一条凉爽的毛巾来冷却股四头肌？
Why is that not the best way to go about it?
为什么这不是最好的解决办法？
Andrew Huberman:
安德鲁·休伯曼：
Because your body surface is a very good insulator.
因为你的身体表面是非常好的绝缘体。
The skin, the fascia, the muscles underneath, they're all very good insulators.
皮肤、筋膜、下面的肌肉，它们都是非常好的绝缘体。
And that's why I said earlier that the way the heat gets out of the muscle is in the blood.
这就是为什么我之前说过热量从肌肉中散发出来的方式是在血液中。
Dr. Craig Heller:
克雷格·海勒博士：
So if throwing a cold towel or even ice cold towel on my quadriceps isn't going to work, or standing in front of the fan because I'm insulated from that cool, I can't cool off my blood fast enough.
因此，如果在我的股四头肌上扔一块冷毛巾甚至冰冷的毛巾不起作用，或者因为我与寒冷隔绝而站在风扇前，我就无法足够快地冷却我的血液。
What about drinking 16 ounces of ice water?
喝16盎司冰水怎么样？
Andrew Huberman:
安德鲁·休伯曼：
Sure, you can do that, but you can calculate how much heat that can absorb.
当然，您可以这样做，但您可以计算可以吸收多少热量。
Dr. Craig Heller:
克雷格·海勒博士：
Okay.
好的。
Andrew Huberman:
安德鲁·休伯曼：
And you can't continue drinking liters of ice water.
而且你不能继续喝几升冰水。
You're going to dilute your blood and have other problems.
你会稀释你的血液并出现其他问题。
But yes, it'll help.
但是，是的，它会有所帮助。
Sure, it will help, but it doesn't have the full capacity you will need.
当然，它会有所帮助，但它不具备您所需的全部容量。
Dr. Craig Heller:
克雷格·海勒博士：
What about an ice pack to the back of my neck or to my head or-
把冰袋敷在我的颈后或头上怎么样，或者——
Andrew Huberman:
安德鲁·休伯曼：
Okay
好的
Dr. Craig Heller:
克雷格·海勒博士：
...
...
squeezing the cold sponge over the head?
将冷海绵挤在头上？
How good is that, or how poor is that as a strategy, since now we know that being overheated locally and systemically throughout the body is a serious limiting factor on performance?
既然现在我们知道局部和全身过热是影响表现的一个严重限制因素，那么作为一种策略，这种策略有多好呢？
Andrew Huberman:
安德鲁·休伯曼：
Well, you have to understand something about our thermoregulatory system.
嗯，你必须了解一些关于我们的体温调节系统的知识。
We have a thermostat, just like you have a thermostat in your house, and that thermostat is in the brain.
我们有一个恒温器，就像你家里有一个恒温器一样，这个恒温器就在大脑中。
It's called the preoptic anterior hypothalamus.
它被称为视前下丘脑前部。
It does many things in terms of physiological regulation, but it serves as a thermostat.
它在生理调节方面有很多作用，但它起着恒温器的作用。
Now that thermostat has to have information.
现在恒温器必须有信息。
It has to have input.
它必须有输入。
Where does that input come from?
该输入从哪里来？
It comes from our overall body surface, where we sense temperature.
它来自我们感知温度的整个身体表面。
So one of the things that can happen when you're overheated is that you can send in a cold stimulus to your thermostat, and that's sort of like wanting to cool your house by putting a wet washcloth over your thermostat.
因此，当您过热时可能发生的事情之一是您可以向恒温器发送冷刺激，这有点像想要通过在恒温器上放一块湿毛巾来冷却您的房子。
It's doing the wrong thing.
它正在做错误的事情。
So we've actually had experiences where we've had people exercising, getting overheated, and then cooling the body surface, and they say, "It feels great.
所以我们实际上有过这样的经历：让人们锻炼，变得过热，然后冷却身体表面，他们说，“感觉很棒。
This is fantastic." And their core temperature is going up.
这太棒了。”他们的核心温度正在上升。
So what can happen if you, let's say, cool the torso with an ice vest, you can actually cause vasoconstriction of your portals, your heat loss portals.
那么，如果你，比方说，用冰背心冷却躯干，你实际上会导致你的门户、你的热量损失门户的血管收缩，会发生什么。
So that's what impairs the rate at which you're losing heat.
这就是降低热量散失速度的原因。
Feels good.
感觉很好。
Now, back to the head.
现在，回到头部。
That's really interesting.
这真的很有趣。
The major blood flow to the brain comes up four arteries through the neck.
流向大脑的主要血液来自颈部的四根动脉。
There is the carotid arteries, and there's the vertebral arteries.
有颈动脉，有椎动脉。
So when you put a cold towel around the neck, you're going to be putting a cold stimulus into the brain.
因此，当你将冷毛巾放在脖子上时，你就会向大脑施加冷刺激。
Well, that's great for protecting the brain.
嗯，这对于保护大脑很有好处。
You want to protect the brain, but it's also going to make you feel cooler than you are.
你想保护大脑，但它也会让你感觉比实际凉爽。
So you will think you're ready to go again quickly when you've just essentially cooled the thermostat.
因此，当您刚刚基本冷却恒温器时，您会认为您已准备好再次启动。
Dr. Craig Heller:
克雷格·海勒博士：
So you're saying that if somebody's hyperthermic, they could trick themselves into subjectively thinking that they are cooling off by putting a cold towel-
所以你是说，如果有人体温过高，他们可能会欺骗自己主观地认为自己可以通过放一条冷毛巾来降温——
Andrew Huberman:
安德鲁·休伯曼：
They can go farther
他们可以走得更远
Dr. Craig Heller:
克雷格·海勒博士：
...
...
and that they can go further, but their brain could cook.
他们可以走得更远，但他们的大脑可能会做饭。
Andrew Huberman:
安德鲁·休伯曼：
Well, if they stop the cooling, then that hot blood from the body core is going to go to the brain.
好吧，如果他们停止冷却，那么来自身体核心的热血就会流向大脑。
Dr. Craig Heller:
克雷格·海勒博士：
Interesting.
有趣。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
You can feel great and have a dangerously hyperthermic temperature.
您可能会感觉良好，但体温却达到危险的高温。
But I should say that when you get into the danger zone, things get bad fast.
但我应该说，当你进入危险区域时，事情会很快变得糟糕。
Dr. Craig Heller:
克雷格·海勒博士：
What are some of the symptoms that people could be on the lookout for, for hyperthermia?
人们可能会留意哪些高热症状？
Andrew Huberman:
安德鲁·休伯曼：
Essentially, it's almost ironic that if individuals are transitioning into heat stroke, they actually vasoconstrict, and they stop sweating.
从本质上讲，具有讽刺意味的是，如果一个人正在转变为中暑，他们实际上会收缩血管，并且会停止出汗。
And that's a pathological situation.
这是一种病态的情况。
I couldn't begin to explain it.
我无法开始解释它。
But essentially, you are just feeling exhausted.
但本质上，你只是感到筋疲力尽。
You're feeling miserable.
你感觉很痛苦。
The heart rate is very high.
心率非常高。
Your heart rate goes up as your core temperature goes up, called cardiac drift.
当你的核心温度升高时，你的心率也会升高，这称为心脏漂移。
So you just feel rotten.
所以你只是感觉很烂。
It's not a danger signal that you can translate immediately into, "Nope, I'm going into heat stroke." That's why people can overcome their bad feeling with motivation to continue going, to work harder.
这并不是一个可以立即翻译成“不，我要中暑了”的危险信号。这就是为什么人们可以克服不好的感觉，并有动力继续前进，更加努力地工作。
So there have been a number of high-profile athletic deaths due to heat stroke that were during practice.
因此，已经发生了许多引人注目的运动员在训练期间因中暑死亡的事件。
Not in competition when people are really trying to do it, but in practice.
不是在人们真正努力去做的竞争中，而是在实践中。
Dr. Craig Heller:
克雷格·海勒博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
Which shows they were just motivated to push.
这表明他们只是有动力去推动。
Dr. Craig Heller:
克雷格·海勒博士：
So let's talk about these magnificent portals that not just humans but other animals, mammals, are equipped with.
那么，让我们来谈谈这些宏伟的门户，不仅人类，而且其他动物、哺乳动物也都配备了这些门户。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Craig Heller:
克雷格·海勒博士：
If putting cold on the neck or on the head or on the torso is not optimal, what is optimal?
如果冷敷颈部、头部或躯干不是最佳选择，那么什么才是最佳选择？
And maybe walk us through a theory as to why we would have these portals located where they are, and then we can talk about how one might leverage them for performance.
也许可以引导我们了解一个理论，解释为什么我们要将这些门户放在它们所在的位置，然后我们可以讨论如何利用它们来提高性能。
Andrew Huberman:
安德鲁·休伯曼：
Okay.
好的。
Where the portals are are in the glabrous skin.
入口所在的地方是无毛的皮肤。
Big word, okay?
大话好不好？
Glabrous just means no hair.
无毛只是意味着没有毛发。
So it's the hairless skin.
所以这是无毛的皮肤。
You say, "Well, most of my body is without hair." No. Most of your body has hair follicles.
你说：“嗯，我身体的大部分都没有头发。”不，你身体的大部分都有毛囊。
We are mammals.
我们是哺乳动物。
Mammals have fur.
哺乳动物有皮毛。
We've lost the fur, but we still have that hairy skin phenotype all over our body except for those skin surfaces where our mammal relatives didn't have fur.
我们已经失去了皮毛，但除了我们的哺乳动物亲戚没有皮毛的皮肤表面外，我们全身仍然保留着毛茸茸的皮肤表型。
So the pads of the feet, and for the primates, upper part of the face.
对于灵长类动物来说，是脚垫，而对于灵长类动物来说，则是脸部的上半部分。
For rabbits, no portions of the ears, the inner surface of the ears.
对于兔子来说，没有耳朵的部分，耳朵的内表面。
Dr. Craig Heller:
克雷格·海勒博士：
Oh, I never thought about that.
哦，我从来没有想过这个。
Andrew Huberman:
安德鲁·休伯曼：
Our mammalian relatives can't lose heat over their overall body surface.
我们的哺乳动物亲戚无法通过其整个身体表面散失热量。
So probably very early on in mammalian evolution, they evolved these special blood vessels in the limited surface areas that don't have fur.
因此，可能在哺乳动物进化的早期，它们在没有皮毛的有限表面区域进化出了这些特殊的血管。
And as I said, what these blood vessels are, are shunts between the arteries and the veins.
正如我所说，这些血管是动脉和静脉之间的分流。
Arteries and veins are both low resistance vessels, so you can have high flow rate.
动脉和静脉都是低阻力血管，因此可以有高流速。
Capillaries, which normally are between arteries and veins, are high resistance because they're very tiny.
毛细血管通常位于动脉和静脉之间，由于非常细小，因此电阻很高。
Dr. Craig Heller:
克雷格·海勒博士：
So you're saying that in this glabrous or beneath the glabrous skin-
所以你是说在这个无毛的地方或者在无毛的皮肤下面-
Andrew Huberman:
安德鲁·休伯曼：
There are these shunts
有这些分流
Dr. Craig Heller:
克雷格·海勒博士：
...
...
and those go directly from arteries to veins.
这些直接从动脉到静脉。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Dr. Craig Heller:
克雷格·海勒博士：
So you skip the capillaries.
所以你跳过了毛细血管。
Andrew Huberman:
安德鲁·休伯曼：
The capillaries.
毛细血管。
Yeah.
是的。
Dr. Craig Heller:
克雷格·海勒博士：
I see.
我明白了。
Andrew Huberman:
安德鲁·休伯曼：
If you are warm and you look at just palms of your hands, they are fairly red.
如果你很热，只看手掌，就会发现它们相当红。
Dr. Craig Heller:
克雷格·海勒博士：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
The backs of your hands aren't.
你的手背不是。
Dr. Craig Heller:
克雷格·海勒博士：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
You don't have these vessels in the backs of your hands.
你手上没有这些血管。
Now, if you take a glass, like a water tumbler, right, and you grab it, you can see if you squeeze a little bit, the hand goes white.
现在，如果你拿一个玻璃杯，比如水杯，对吧，你抓住它，你可以看到如果你挤压一点，手就会变白。
Dr. Craig Heller:
克雷格·海勒博士：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
That's because you've shut off that blood flow.
那是因为你已经切断了血液流动。
Dr. Craig Heller:
克雷格·海勒博士：
Oh, interesting.
哦，有趣。
I'm going to do that little home experiment.
我要做那个小家庭实验。
Andrew Huberman:
安德鲁·休伯曼：
So if you're bicycling on a hot day, you don't want to be grabbing your handlebars all the time.
因此，如果您在炎热的天气骑自行车，您不想一直抓住车把。
You want to periodically
你想定期
Dr. Craig Heller:
克雷格·海勒博士：
Well, this is important.
嗯，这很重要。
I know you're privy to some really amazing results that we're going to talk about, but I actually heard you say this during this lecture recently, and you mentioned this, that if you're cycling-
我知道你知道我们将要讨论的一些非常惊人的结果，但我实际上在最近的讲座中听到你这么说，你提到了这一点，如果你骑自行车-
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Craig Heller:
克雷格·海勒博士：
...
...
and you're working hard and you want to be able to do more work, we now know why you want to remain cool In order to continue to do work, and if you get too warm, that's bad, that gripping the handlebars too tightly will actually limit your performance.
当你努力工作并且希望能够做更多的工作时，我们现在知道为什么你想要保持冷静以便继续工作，如果你变得太热，那就不好了，握把手太紧实际上会限制你的表现。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Dr. Craig Heller:
克雷格·海勒博士：
And that's probably also true on the Peloton or any other-
这对于大部队或其他任何人来说可能也是如此——
Andrew Huberman:
安德鲁·休伯曼：
Yeah, right
是的，对
Dr. Craig Heller:
克雷格·海勒博士：
...
...
kind of device, or the skier or anything like that.
某种设备，或滑雪者或类似的东西。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Dr. Craig Heller:
克雷格·海勒博士：
So loosen the grip, or if you safely can, you want to actually expose your hands-
所以松开手，或者如果可以的话，你想真正暴露你的手——
Andrew Huberman:
安德鲁·休伯曼：
Right
右
Dr. Craig Heller:
克雷格·海勒博士：
...
...
to the world.
到世界。
Now, what about for people wearing gloves?
那么，对于戴手套的人呢？
To me, that just seems crazy based on everything you're telling me.
对我来说，根据你告诉我的一切，这似乎很疯狂。
Andrew Huberman:
安德鲁·休伯曼：
Well, gloves definitely impede heat loss from the hands, just as socks impede heat loss from the feet.
好吧，手套肯定会阻止手部的热量散失，就像袜子会阻止脚部的热量散失一样。
Okay?
好的？
So if you want to maximize your heat loss, you want to have as thin a protectors as possible on your hands.
因此，如果您想最大限度地减少热量损失，您需要在手上佩戴尽可能薄的保护器。
And, of course, the feet are more problematical because you have to be using them in certain ways.
当然，脚的问题更大，因为你必须以某种方式使用它们。
Dr. Craig Heller:
克雷格·海勒博士：
Interesting.
有趣。
Yeah.
是的。
So heating up at the level of the hands obviously is going to hinder performance.
因此，手部温度升高显然会影响性能。
How about with running?
跑步怎么样？
I ran cross country briefly in high school, and not particularly well at that.
我在高中时曾短暂地越野跑，但跑得不是特别好。
But we were told to run as if we were holding crackers in our fingers or something, very lightly, and to keep hands kind of loose.
但我们被告知要跑得像手指上拿着饼干或其他什么东西一样，动作非常轻，并且双手要保持放松。
So running like this would actually be-
所以像这样跑步实际上会是——
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Craig Heller:
克雷格·海勒博士：
...
...
more beneficial performance than-
更有益的性能比-
Andrew Huberman:
安德鲁·休伯曼：
Oh, than-
哦，比-
Dr. Craig Heller:
克雷格·海勒博士：
Or gripping a phone.
或者紧握手机。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Yeah.
是的。
Right.
正确的。
Dr. Craig Heller:
克雷格·海勒博士：
Which is probably what most people are doing nowadays.
这可能是当今大多数人正在做的事情。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Right.
正确的。
Dr. Craig Heller:
克雷格·海勒博士：
Interesting.
有趣。
Andrew Huberman:
安德鲁·休伯曼：
Let me introduce one more thing.
让我再介绍一件事。
Dr. Craig Heller:
克雷格·海勒博士：
Sure.
当然。
Andrew Huberman:
安德鲁·休伯曼：
Because you asked earlier about the pouring of water on the head.
因为你刚才问到了往头上浇水的问题。
Okay?
好的？
One of the things which is not appreciated fully is that the blood which is perfusing these special blood vessels in the face above the beard line, that's the non-hairy skin, that blood then returns in the venous supply to the heart, but it actually does it in a very strange way.
没有充分认识到的一件事是，血液灌注在胡须线上方面部的这些特殊血管，即无毛皮肤，然后血液通过静脉供应返回心脏，但它实际上以一种非常奇怪的方式进行。
They go through the skull.
他们穿过头骨。
Dr. Craig Heller:
克雷格·海勒博士：
Hmm.
嗯。
Andrew Huberman:
安德鲁·休伯曼：
Okay?
好吧？
And that's why the scalp bleeds a lot if you cut-
这就是为什么如果你割伤头皮会流很多血-
Dr. Craig Heller:
克雷格·海勒博士：
Mm-hmm
嗯嗯
Andrew Huberman:
安德鲁·休伯曼：
...
...
the scalp.
头皮。
And these blood vessels were primarily thought to be ways that blood is leaving the brain.
人们主要认为这些血管是血液离开大脑的途径。
But when you're overheated, the direction of flow in those blood vessels reverses.
但当你过热时，这些血管中的流动方向就会逆转。
So the cool blood that's coming from your facial region goes into that circulation and actually is a cooling source for the brain.
因此，来自面部区域的冷血进入循环，实际上是大脑的冷却源。
So you can cool the brain, you can have a cooling effect on the brain by pouring water on your head.
所以可以给大脑降温，往头上浇水就可以对大脑起到降温的作用。
Dr. Craig Heller:
克雷格·海勒博士：
Interesting.
有趣。
So that practice, which at least for me, I most commonly associate with combat sports, that you're saying is somewhat effective in cooling the brain.
所以你说的这种练习，至少对我来说，最常与格斗运动联系在一起，对冷却大脑有一定的效果。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
It's one of the natural mechanisms for cooling the brain.
这是冷却大脑的自然机制之一。
Dr. Craig Heller:
克雷格·海勒博士：
I'd like to take a quick break and acknowledge our sponsor, AG1.
我想稍微休息一下并感谢我们的赞助商 AG1。
AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens.
AG1 是一种维生素矿物质益生菌饮料，还包含益生元和适应原。
As many of you know, I've been taking AG1 for more than 13 years now.
你们很多人都知道，我服用 AG1 已经超过 13 年了。
I discovered it way back in 2012, long before I ever had a podcast, and I've been drinking 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喝它。
For the past 13 years, AG1 has been the same original flavor.
13年来，AG1始终如一的原味。
They've updated the formulation, but the flavor has always remained the same.
他们更新了配方，但味道始终保持不变。
And now, for the first time, AG1 is available in three new flavors, berry, citrus, and tropical.
现在，AG1 首次推出三种新口味：浆果味、柑橘味和热带味。
All the flavors include the highest quality ingredients in exactly the right doses to together provide support for your gut microbiome, support for your immune health, and support for better energy and more.
所有口味均包含最优质的成分，且剂量恰到好处，共同为您的肠道微生物群提供支持，支持您的免疫健康，并支持更好的能量等等。
So now you can find the flavor of AG1 that you like the most.
现在您可以找到您最喜欢的 AG1 口味了。
While I've always loved the AG1 original flavor, especially when I mix it with water and a little bit of lemon or lime juice, that's how I've been doing it for basically 13 years, now I really enjoy the new berry flavor in particular.
虽然我一直很喜欢 AG1 原味，尤其是当我将它与水和一点柠檬或酸橙汁混合时，这就是我基本上 13 年的做法，现在我真的特别喜欢新的浆果味。
It tastes great, and I don't have to add any lemon or lime juice.
味道很好，而且我不需要添加任何柠檬或酸橙汁。
I just mix it up with water.
我只是将它与水混合。
If you'd like to try AG1 and these new flavors, you can go to drinkag1.com/huberman to claim a special offer.
如果您想尝试 AG1 和这些新口味，可以访问 Drinkag1.com/huberman 申请特别优惠。
Right now, AG1 is giving away an AG1 welcome kit that includes five free travel packs and a free bottle of vitamin D3+K2.
目前，AG1 正在赠送 AG1 迎宾礼包，其中包括五个免费旅行包和一瓶免费维生素 D3+K2。
Again, go to drinkag1.com/huberman to claim the special welcome kit of five free travel packs and a free bottle of vitamin D3+K2.
再次访问 Drinkag1.com/huberman 领取特别欢迎套装，其中包括五个免费旅行包和一瓶免费维生素 D3+K2。
Is there any known benefit to cooling the brain in terms of offsetting physical damage, offsetting the negative effects of concussion?
在抵消身体损伤、抵消脑震荡的负面影响方面，冷却大脑有什么已知的好处吗？
Because one of the reasons why fighters will often get a cold item on the back of the neck or on the head is not just to cool them down, but the theory is that it might offset some of the damage of neurons.
因为战士经常在颈后或头上放一个冰冷的物品的原因之一不仅仅是为了让他们降温，而且理论上它可能会抵消一些神经元的损伤。
Andrew Huberman:
安德鲁·休伯曼：
I'm aware of those ideas, but they're controversial.
我知道这些想法，但它们是有争议的。
One of the things that you want to do for injury to the brain is to decrease swelling, and one of the ways that you decrease swelling in many parts of the body is to cool.
对于大脑损伤，你想要做的事情之一就是减少肿胀，而减少身体许多部位肿胀的方法之一就是降温。
It decreases inflammation.
它可以减少炎症。
It decreases the blood flow.
它会减少血流量。
So I think it's a really interesting topic, and it's something that should be investigated.
所以我认为这是一个非常有趣的话题，值得研究。
It's kind of hard to investigate.
调查起来有点困难。
Dr. Craig Heller:
克雷格·海勒博士：
Interesting.
有趣。
Okay, so I hear these stories, and I've seen the data, so I believe the stories.
好吧，我听到了这些故事，也看到了数据，所以我相信这些故事。
Maybe tell us a story about an observation that your group has made with respect to anaerobic exercise and proper cooling of these glabrous surfaces.
也许可以告诉我们一个关于您的小组在无氧运动和这些无毛表面的适当冷却方面所做的观察的故事。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Craig Heller:
克雷格·海勒博士：
And we can talk about the technology.
我们可以谈论技术。
What happens when a skilled athlete comes in and does dips for multiple sets, and then what happens when they cool properly using the glabrous skin surfaces?
当一名熟练的运动员进来并进行多组臂屈伸时会发生什么，然后当他们使用无毛的皮肤表面适当冷却时会发生什么？
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
This was a story that occurred early on in our investigations when we first made the discoveries that cooling has a benefit to increase your work volume, your capacity to do more reps.
这是我们早期调查中发生的一个故事，当时我们第一次发现冷却有利于增加你的工作量和完成更多次数的能力。
Okay?
好的？
So the word got over, I think, to the 49ers camp, and one of their players, Greg Clark, who was a tight end at the time, he had been tight end at Stanford, he decided to come over and check it out.
我想，这个消息传到了 49 人队阵营，他们的一名球员格雷格·克拉克（Greg Clark）当时是一名近端锋，他曾在斯坦福大学担任近端锋，他决定过来看看。
So Greg came over, and we said, "Greg, what are you good at?
于是格雷格过来了，我们说：“格雷格，你擅长什么？
What activity do you like to do?" He said, "Dips.
你喜欢做什么活动？”他说：“迪普斯。
I can do a lot of dips.
我可以做很多次双臂屈伸。
I can do 40 dips in a first set, and I can probably do five sets.
我第一组可以做 40 次臂屈伸，大概可以做五组。
That's a usual workout for me." And we said, "Okay." So he came over to the gym one day, and that's exactly what he did.
这对我来说是一种平常的锻炼。”我们说：“好吧。”所以有一天他来到了健身房，他也确实这么做了。
He did 40 dips the first set, and then maybe 25 and 15, and down from there.
第一盘他完成了 40 次臂屈伸，然后可能是 25 次和 15 次，然后再往下下降。
Dr. Craig Heller:
克雷格·海勒博士：
Do you recall roughly what kind of rest periods he was taking between sets?
你还记得他在组间休息的大致时间吗？
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
We standardized the rest period to three minutes.
我们将休息时间标准化为三分钟。
Dr. Craig Heller:
克雷格·海勒博士：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
So several days later, he came back, and his first set he did, I think, maybe 42.
几天后，他回来了，他的第一盘，我想，可能是 42 盘。
Then his second set was, I don't remember the numbers, but very much above the second set on the control day.
然后他的第二盘是，我不记得数字了，但比控制日的第二盘高得多。
This was after we cooled his-
这是我们冷却他之后的——
Dr. Craig Heller:
克雷格·海勒博士：
Okay, so he does-
好吧，他确实——
Andrew Huberman:
安德鲁·休伯曼：
...
...
palmar surface.
手掌表面。
Dr. Craig Heller:
克雷格·海勒博士：
When is he doing the cooling?
他什么时候做制冷？
Andrew Huberman:
安德鲁·休伯曼：
He's sitting down and putting his hands in the devices that we had built, which were cooling the palms of his hands.
他坐下来，把手放在我们制造的设备中，这些设备正在冷却他的手掌。
Dr. Craig Heller:
克雷格·海勒博士：
For how long does that cooling take?
冷却需要多长时间？
Can he do it inside of a three-minute rest period?
他能在三分钟的休息时间内做到这一点吗？
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Craig Heller:
克雷格·海勒博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
That's what we were doing.
这就是我们正在做的事情。
Dr. Craig Heller:
克雷格·海勒博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
We standardized the-
我们标准化了-
Dr. Craig Heller:
克雷格·海勒博士：
Okay
好的
Andrew Huberman:
安德鲁·休伯曼：
...
...
the interval for resting or cooling.
休息或冷却的时间间隔。
The point is, he got to his fifth set, and all of the sets were above what he had done on the previous day, and he said, "You know, I'm not tired.
关键是，他打到了第五盘，所有盘数都高于他前一天的成绩，他说：“你知道，我不累。
I can do another set." And then, "I can do another set.
我可以再做一组。”然后，“我可以再做一组。
I can do another set.
我可以再做一组。
I can do another set." So from one day to two or three days later, with cooling, he doubled the total number of dips.
我可以再做一组。”因此，从一天到两三天后，随着冷却，他将浸泡的总数增加了一倍。
Dr. Craig Heller:
克雷格·海勒博士：
By adding more sets and more repetitions to each set.
通过添加更多的组数和每组的更多重复次数。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
So then he kept coming back for four more weeks, twice a week, and by the end of that month, he was doing 300 dips.
于是他又继续回来四个星期，每周两次，到那个月底，他已经做了 300 次臂屈伸。
Dr. Craig Heller:
克雷格·海勒博士：
Wow.
哇。
So what percentage-
那么百分比是多少——
Andrew Huberman:
安德鲁·休伯曼：
So he tripled.
于是他就增加了三倍。
Dr. Craig Heller:
克雷格·海勒博士：
He tripled-
他三倍——
Andrew Huberman:
安德鲁·休伯曼：
He essentially tripled.
他基本上增加了两倍。
And so here is a professional athlete-
这是一位职业运动员——
Dr. Craig Heller:
克雷格·海勒博士：
Wow
哇
Andrew Huberman:
安德鲁·休伯曼：
...
...
at peak physical conditioning, and he triples-
在身体状况达到巅峰时，他的成绩增加了三倍——
Dr. Craig Heller:
克雷格·海勒博士：
Amazing
太棒了
Andrew Huberman:
安德鲁·休伯曼：
...
...
what he can do.
他能做什么。
Dr. Craig Heller:
克雷格·海勒博士：
Amazing.
太棒了。
And I know there are also published results, and we will provide links to some of these papers for people, seeing similar effects of, I should say, similar performance-enhancing effects using bench presses-
我知道也有发表的结果，我们将为人们提供其中一些论文的链接，让人们看到类似的效果，我应该说，使用卧推的类似的性能增强效果 -
Andrew Huberman:
安德鲁·休伯曼：
Right
右
Dr. Craig Heller:
克雷格·海勒博士：
...
...
in a bench press or pushups or other-
在卧推或俯卧撑或其他-
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Craig Heller:
克雷格·海勒博士：
...
...
sorts of things.
各种各样的事情。
So, what's your favorite example of endurance?
那么，您最喜欢的耐力例子是什么？
Andrew Huberman:
安德鲁·休伯曼：
We haven't done a lot in the field, I mean, outdoors.
我的意思是，我们在户外领域还没有做很多事情。
Most of our endurance has been in a hot room with treadmill work and so forth.
我们大部分的耐力都是在炎热的房间里进行跑步机等工作。
So the very first experiment we had, I think, maybe 18 subjects just off the street.
所以我想我们的第一个实验可能是在街上有 18 个受试者。
For this group, with one trial with and without cooling, we could double their endurance walking on the treadmill, walking uphill on the treadmill in the heat, like maybe 40 degrees ambient temperature, 40 degrees centigrade.
对于这一组，通过一次有冷却和无冷却的试验，我们可以将他们在跑步机上行走的耐力加倍，在炎热的环境下在跑步机上上坡行走，比如环境温度可能是 40 度，40 摄氏度。
Dr. Craig Heller:
克雷格·海勒博士：
So what does that experiment look like?
那么这个实验是什么样的呢？
You're having people walk on an incline.
你让人们走在斜坡上。
It's really warm.
真的很温暖。
Some people are just going to hit the quit button and say, "I've had enough," and get off the treadmill.
有些人只是按下退出按钮并说：“我受够了”，然后离开跑步机。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Dr. Craig Heller:
克雷格·海勒博士：
With proper cooling, when are they doing the cooling?
有了适当的冷却，他们什么时候进行冷却？
Andrew Huberman:
安德鲁·休伯曼：
They're doing it continuously.
他们不断地这样做。
Dr. Craig Heller:
克雷格·海勒博士：
I see.
我明白了。
Andrew Huberman:
安德鲁·休伯曼：
Because in the laboratory, we can suspend devices from the ceiling, for example.
因为在实验室中，我们可以将设备悬挂在天花板上。
Dr. Craig Heller:
克雷格·海勒博士：
Some people might wonder, if there are all these studies and there are these incredible results over the years, why haven't we heard more about it?
有些人可能想知道，如果多年来有所有这些研究并且有这些令人难以置信的结果，为什么我们没有听到更多关于它的消息？
And I will ask your opinion on that as well, but I'll just editorialize a little bit.
我也会询问你对此的看法，但我只会做一些社论。
Is that the best laboratory work and its practical applications oftentimes requires many studies, and oftentimes there isn't a portal, so to speak, to get that information out into the technology sector.
最好的实验室工作及其实际应用通常需要进行大量研究，而且通常没有门户可以将这些信息传递到技术领域。
So there is a company that's developing this technology for people to use and-
所以有一家公司正在开发这项技术供人们使用并且-
Andrew Huberman:
安德鲁·休伯曼：
Right
右
Dr. Craig Heller:
克雷格·海勒博士：
...
...
to purchase and use.
购买和使用。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Dr. Craig Heller:
克雷格·海勒博士：
You might as well just tell us now, what is the name of that company, and do they have a website?
您不妨现在告诉我们，那家公司的名称是什么，他们有网站吗？
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Dr. Craig Heller:
克雷格·海勒博士：
People are going to want to know where can they get this magical technology.
人们会想知道从哪里可以获得这种神奇的技术。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Dr. Craig Heller:
克雷格·海勒博士：
And is there a poor man's version of it as well?
还有穷人版的吗？
Andrew Huberman:
安德鲁·休伯曼：
Well, the company is Arteria, A-R-T-E-R-I-A, and the website is www.coolmitt.com.
嗯，公司是 Arteria，A-R-T-E-R-I-A，网站是 www.coolmitt.com。
Dr. Craig Heller:
克雷格·海勒博士：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
So CoolMitt is just C-O-O-L-M-I-T-T.
所以 CoolMitt 就是 C-O-O-L-M-I-T-T。
Dr. Craig Heller:
克雷格·海勒博士：
Mm-hmm.
嗯嗯。
Yep.
是的。
Andrew Huberman:
安德鲁·休伯曼：
Coolmitt.com.
Coolmitt.com。
The new version of the technology is sort of in beta test versions.
该技术的新版本处于 Beta 测试版本中。
We got it into the hands of people who had used the technology before.
我们把它交到了以前使用过这项技术的人手中。
So there's NFL teams that are using, there's college teams, there's Olympics, there's the Navy SEALs, Major League Baseball, the NBA, the National Tennis Association.
NFL 球队、大学球队、奥运会、海豹突击队、美国职业棒球大联盟、NBA、国家网球协会都在使用。
They have locations where now they are trying this out and reporting back, how's it working?
他们现在正在一些地方进行尝试并进行报告，效果如何？
How could you change it?
你怎么能改变它呢？
How could you improve it?
你可以如何改进它？
Dr. Craig Heller:
克雷格·海勒博士：
Great.
太棒了。
Let's talk about the technology in a little more detail for a moment.
让我们更详细地讨论一下该技术。
The CoolMitt, as I understand, is it's a mitt, it's a glove.
据我了解，CoolMitt 是指手套。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Craig Heller:
克雷格·海勒博士：
You put your hand into, you hold onto a surface, and that surface cools your hand and-
你把手伸进去，抓住一个表面，这个表面就会冷却你的手，然后——
Andrew Huberman:
安德鲁·休伯曼：
Right
右
Dr. Craig Heller:
克雷格·海勒博士：
...
...
thereby, through this specialized portal, cools your core body temperature and all the muscles of the body.
因此，通过这个专门的门户，可以冷却您的核心体温和身体的所有肌肉。
Subjectively, if I were to do this right now, would I think that it was ice cold, or would I think it was just cool?
主观上，如果我现在这样做，我会认为它是冰冷的，还是我会认为它只是酷？
Andrew Huberman:
安德鲁·休伯曼：
Just cool.
很酷。
Dr. Craig Heller:
克雷格·海勒博士：
I see.
我明白了。
Andrew Huberman:
安德鲁·休伯曼：
Ice cold is too cold.
冰冷太冷了。
Dr. Craig Heller:
克雷格·海勒博士：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
So people always ask, "Well, why can't you just stick your hand in a bucket of ice water?" It's too cold.
所以人们总是问：“那么，为什么你不能把手伸进一桶冰水中呢？”太冷了。
What that does is that causes reflex vasoconstriction of the very portals that you're trying to maximize the heat loss from.
其作用是导致您试图最大化热量损失的门户反射性血管收缩。
So you stick your hand in cold water, when it comes out, it's cold.
所以你把手伸进冷水里，出来的时候是冷的。
You know?
你知道？
Dr. Craig Heller:
克雷格·海勒博士：
You just sealed up all the heat in your body.
你只是将体内的热量全部封印了。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Right.
正确的。
Dr. Craig Heller:
克雷格·海勒博士：
How long, in the CoolMitt, at the proper temperature-
在 CoolMitt 中，在适当的温度下要多长时间-
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Craig Heller:
克雷格·海勒博士：
...
...
how long are people putting their hands into the mitt?
人们将手放入手套中多久？
Andrew Huberman:
安德鲁·休伯曼：
We, once again, had just standardized on three minutes.
我们再次标准化了三分钟。
Dr. Craig Heller:
克雷格·海勒博士：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
And part of the reason for that is that the rate of heat loss is an exponentially declining curve.
部分原因是热损失率呈指数下降曲线。
Okay?
好的？
And three minutes sort of gets the best part of the curve.
三分钟就达到了曲线的最佳部分。
So you can go longer and get more benefit, but the biggest bang for the buck is in the first two, three minutes.
所以你可以走得更远，获得更多好处，但最大的收获是在前两、三分钟。
Dr. Craig Heller:
克雷格·海勒博士：
I'd like to take a quick break and acknowledge one of our sponsors, Function.
我想稍微休息一下并感谢我们的赞助商之一 Function。
Last year, I became a Function member after searching for the most comprehensive approach to lab testing.
去年，在寻找最全面的实验室测试方法后，我成为了 Function 成员。
Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health.
Function 提供 100 多项高级实验室测试，为您提供整个身体健康状况的关键快照。
This snapshot offers you with insights on your heart health, hormone health, immune functioning, nutrient levels, and much more.
此快照为您提供有关心脏健康、激素健康、免疫功能、营养水平等方面的见解。
Function not only provides testing of over 100 biomarkers key to your physical and mental health, but it also analyzes these results and provides insights from top doctors who are expert in the relevant areas.
Function 不仅提供对您的身心健康至关重要的 100 多种生物标记物的测试，而且还分析这些结果并提供相关领域专家的顶级医生的见解。
For example, in one of my first tests with Function, I learned that I had elevated levels of mercury in my blood.
例如，在我第一次使用 Function 进行测试时，我发现我的血液中汞含量升高。
Function not only helped me detect that, but offered insights into how best to reduce my mercury levels, which included limiting my tuna consumption, I'd been eating a lot of tuna, while also making an effort to eat more leafy greens and supplementing with NAC, N-acetylcysteine, both of which can support glutathione production and detoxification.
功能不仅帮助我发现了这一点，还为我提供了如何最好地降低汞含量的见解，其中包括限制我的金枪鱼摄入量，我一直在吃大量金枪鱼，同时还努力多吃绿叶蔬菜并补充 NAC、N-乙酰半胱氨酸，这两者都可以支持谷胱甘肽的产生和解毒。
And I should say, by taking a second Function test, that approach worked.
我应该说，通过进行第二次功能测试，这种方法奏效了。
Comprehensive blood testing is vitally important.
全面的血液检测至关重要。
There are so many things related to your mental and physical health that can only be detected in a blood test.
有很多与您的心理和身体健康相关的事情只能通过血液检查来检测。
The problem is, blood testing has always been very expensive and complicated.
问题是，血液检测一直非常昂贵且复杂。
In contrast, I've been super impressed by Function's simplicity and at the level of cost.
相比之下，Function 的简单性和成本水平给我留下了深刻的印象。
It is very affordable.
这是非常实惠的。
If you'd like to try Function, you can go to functionhealth.com/huberman.
如果您想尝试 Function，可以访问 functionhealth.com/huberman。
Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman Podcast listeners.
Function 目前有超过 250,000 人的等候名单，但他们正在为 Huberman 播客听众提供早期访问服务。
Again, that's functionhealth.com/huberman to get early access to Function.
同样，可以通过 functionhealth.com/huberman 提前访问 Function。
A number of people said to me after learning a little bit about this science and technology that they've experienced some big effects, positive effects of cooling by, and I confess, I've done this, taking a package of frozen blueberries and just kind of passing it back and forth-
许多人在了解了一些这项科学技术后对我说，他们已经体验到了一些巨大的效果，冷却的积极效果，我承认，我已经做到了这一点，拿了一包冷冻蓝莓，只是来回传递它——
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Craig Heller:
克雷格·海勒博士：
...
...
between my hands.
在我的双手之间。
If you were going to give a crude protocol for, let's just say for the gym, because with running it's a little bit tricky, but what would that look like if people wanted to just play with this in some sort of fashion?
如果你要给出一个粗略的协议，比如说健身房，因为跑步有点棘手，但如果人们只想以某种方式玩这个，那会是什么样子呢？
Andrew Huberman:
安德鲁·休伯曼：
It would be experimental.
这将是实验性的。
Dr. Craig Heller:
克雷格·海勒博士：
Sure.
当然。
Andrew Huberman:
安德鲁·休伯曼：
Your idea of frozen peas is a good idea.
你的冷冻豌豆想法是个好主意。
After you hold the cold peas in one hand and you switch it to the other hand, if someone then comes and feels your hand, is it warm or cold?
当你一只手拿着冷豌豆，然后换到另一只手时，如果有人走过来摸你的手，是热的还是冷的？
If it's cold, it means you've vasoconstricted.
如果天气冷，则意味着您的血管收缩了。
Dr. Craig Heller:
克雷格·海勒博士：
Oh.
哦。
Andrew Huberman:
安德鲁·休伯曼：
If it's warm, it means the hot blood is still going there.
如果是温热的，说明热血还在流淌。
Dr. Craig Heller:
克雷格·海勒博士：
And the key is for it to not vasoconstrict.
关键是它不会收缩血管。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Dr. Craig Heller:
克雷格·海勒博士：
Okay.
好的。
So there's a test out there, folks.
所以这里有一个测试，伙计们。
If you're going to try this in kind of a crude fashion, at least until the CoolMit is available more broadly to the general public, you want to assess whether or not your palms actually feel cool to the touch by somebody else.
如果您打算以一种粗略的方式尝试这一点，至少在 CoolMit 更广泛地向公众提供之前，您需要评估其他人触摸您的手掌是否真的感觉凉爽。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Dr. Craig Heller:
克雷格·海勒博士：
And if it does, that means you've essentially shut down the portal.
如果是这样，那就意味着您基本上已经关闭了门户。
You're sealing in more heat-
你正在密封更多的热量-
Andrew Huberman:
安德鲁·休伯曼：
Right
右
Dr. Craig Heller:
克雷格·海勒博士：
...
...
which is bad.
这很糟糕。
What about putting this cold pack of some sort on the face or could I put my feet on them?
把这种冰袋敷在脸上怎么样？或者我可以把脚放在上面吗？
Andrew Huberman:
安德鲁·休伯曼：
The problem is back to boundary layers again.
问题又回到了边界层。
If you don't have a convective stream of the cooling medium, the heat sink is not as effective because there'll be a boundary layer developed between the heat sink material and your skin.
如果没有冷却介质的对流流，散热器就不会那么有效，因为散热器材料和皮肤之间会形成边界层。
Dr. Craig Heller:
克雷格·海勒博士：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
So that decreases its efficacy.
从而降低其功效。
Dr. Craig Heller:
克雷格·海勒博士：
Right.
对。
So this is why just planting my bare feet on two packages of frozen peas, there's really no opportunity for circulation-
所以这就是为什么我光着脚踩在两包冷冻豌豆上，真的没有流通的机会——
Andrew Huberman:
安德鲁·休伯曼：
Right
右
Dr. Craig Heller:
克雷格·海勒博士：
...
...
of, and therefore heat transfer.
的，因此传热。
So it's not really optimal.
所以这并不是真正的最佳选择。
Andrew Huberman:
安德鲁·休伯曼：
But once again, it depends on the surface area to get any benefit at all.
但再次强调，要获得任何好处都取决于表面积。
We have a study that we published, which was investigating the standard treatment for hyperthermia in the field, and the standard treatment that's recommended by medical organizations is you take cold packs and you put them in the axilla, the groin-
我们发表了一项研究，正在调查现场高热的标准治疗方法，医疗机构推荐的标准治疗方法是用冷敷袋，将它们放在腋窝、腹股沟——
Dr. Craig Heller:
克雷格·海勒博士：
The axilla are the armpits?
腋窝就是腋窝吗？
Andrew Huberman:
安德鲁·休伯曼：
The armpits, yeah, and the neck.
腋窝，对，还有脖子。
Dr. Craig Heller:
克雷格·海勒博士：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
So what we did is we did studies in which we made people hyperthermic, and then we measured the rate at which we could cool them by putting those heat exchange bags in the recommended location versus palms, soles, and face.
因此，我们所做的就是进行研究，让人们体温过高，然后通过将这些热交换袋放在推荐的位置（与手掌、脚底和面部相比）来测量可以给他们降温的速度。
Dr. Craig Heller:
克雷格·海勒博士：
Uh-huh.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
The cooling rate was double.
冷却速率加倍。
Dr. Craig Heller:
克雷格·海勒博士：
Wow.
哇。
So face, hands, and bottoms of feet will cool you twice as fast as-
所以脸、手和脚底会让你凉快两倍——
Andrew Huberman:
安德鲁·休伯曼：
Right
右
Dr. Craig Heller:
克雷格·海勒博士：
...
...
putting cold packs into your armpits, your groin-
将冰袋敷在腋窝、腹股沟处
Andrew Huberman:
安德鲁·休伯曼：
Right
右
Dr. Craig Heller:
克雷格·海勒博士：
...
...
or back of neck.
或颈后。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Dr. Craig Heller:
克雷格·海勒博士：
I realize there was a question that I failed to ask earlier.
我意识到我之前没有问一个问题。
If you do this cooling in between sets in the gym-
如果你在健身房的组间休息时进行这种降温——
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm
嗯嗯
Dr. Craig Heller:
克雷格·海勒博士：
...
...
you get this performance-enhancing effect.
你会得到这种性能增强的效果。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Craig Heller:
克雷格·海勒博士：
So presumably, the body is adapting.
所以推测，身体正在适应。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Craig Heller:
克雷格·海勒博士：
You're getting better as a consequence-
结果你变得更好了-
Andrew Huberman:
安德鲁·休伯曼：
Yep
是的
Dr. Craig Heller:
克雷格·海勒博士：
...
...
of being able to do more work-
能够做更多的工作-
Andrew Huberman:
安德鲁·休伯曼：
Yep
是的
Dr. Craig Heller:
克雷格·海勒博士：
...
...
per unit time or to go harder in some way-
每单位时间或以某种方式更加努力-
Andrew Huberman:
安德鲁·休伯曼：
Right
右
Dr. Craig Heller:
克雷格·海勒博士：
...
...
of course.
当然。
You get that adaptation.
你得到了这种适应。
Does that mean that you see a performance-enhancing effect even when you don't cool if you've previously done the cooling workouts?
这是否意味着如果您之前进行过降温锻炼，即使您没有降温，您也会看到性能增强的效果？
Andrew Huberman:
安德鲁·休伯曼：
You keep your gains.
你保留你的收益。
It's a true conditioning effect.
这是真正的调理效果。
You respond to the increased work volume by all of those mechanisms you mentioned.
您通过您提到的所有这些机制来应对工作量的增加。
Dr. Craig Heller:
克雷格·海勒博士：
Amazing.
太棒了。
Andrew Huberman:
安德鲁·休伯曼：
You increase the number of contractile elements in your muscles.
您增加了肌肉中收缩元件的数量。
Dr. Craig Heller:
克雷格·海勒博士：
Amazing.
太棒了。
Andrew Huberman:
安德鲁·休伯曼：
Your muscles get bigger.
你的肌肉会变大。
Dr. Craig Heller:
克雷格·海勒博士：
Well, Craig, thank you so much.
嗯，克雷格，非常感谢你。
You gave so much information that's actionable and interesting.
您提供了很多可操作且有趣的信息。
I know a lot of people are going to be really interested in the palmar cooling technology from CoolMit.
我知道很多人会对 CoolMit 的手掌冷却技术非常感兴趣。
I do encourage people to play around with, so to speak, the palmar cooling-
我确实鼓励人们尝试一下，可以这么说，手掌冷却——
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm
嗯嗯
Dr. Craig Heller:
克雷格·海勒博士：
...
...
technology that we all have, which are-
我们都拥有的技术，它们是-
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Craig Heller:
克雷格·海勒博士：
...
...
these glabrous surfaces.
这些无毛的表面。
And also just want to thank you for taking time out of your busy schedule to share-
也只是想感谢您在百忙之中抽出时间来分享-
Andrew Huberman:
安德鲁·休伯曼：
Oh, you're welcome
哦，不客气
Dr. Craig Heller:
克雷格·海勒博士：
...
...
this information.
这些信息。
Andrew Huberman:
安德鲁·休伯曼：
It was fun.
很有趣。
Speaker 3:
演讲者3：
Experience a membership that backs what you're building with American Express Business Platinum.
体验支持您通过美国运通商务白金卡进行建设的会员资格。
Get two times Membership Rewards points per dollar on eligible purchases in key business categories, as well as on each eligible purchase of $5,000 or more on up to $2 million in eligible purchases per calendar year.
在主要业务类别中进行符合条件的购买，每消费 1 美元即可获得两倍会员奖励积分，以及每个日历年符合条件的购买金额达到 5,000 美元或以上，且每次符合条件的购买金额不超过 200 万美元，即可获得 2 倍会员奖励积分。
American Express Business Platinum, there's nothing like it.
美国运通商务白金卡，无与伦比。
Terms apply.
条款适用。
Learn more at americanexpress.com/business-platinum.
如需了解更多信息，请访问 americanexpress.com/business-platinum。