Essentials: Supercharge Exercise Performance & Recovery with Cooling

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。

This podcast is separate from my teaching and research roles at Stanford.

这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring you zero cost to consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

We just closed out the episodes on hormones.

我们刚刚结束了有关荷尔蒙的剧集。

Now we are going to talk about how to optimize physical performance and skill learning.

现在我们要谈谈如何优化身体表现和技能学习。

There are so many variables to physical performance, and we can manage physical performance and skill learning from a variety of contexts.

身体表现有很多变量，我们可以在各种情况下管理身体表现和技能学习。

I made just a short list of some of the things that come to mind that can powerfully impact physical performance and skill learning.

我只是列出了一些可以强烈影响身体表现和技能学习的事情。

Some of them are what I would consider foundational.

其中一些是我认为是基础的。

They allow you to show up with your current ability, and if you were to disrupt those, you would perform less well.

它们可以让你展示你当前的能力，如果你破坏这些能力，你的表现就会较差。

So things like getting a good night's sleep, things like being properly hydrated, things like being well-nourished.

比如睡个好觉、适当补充水分、营养充足等。

There are supplements, there are drugs, there are different ways to breathe.

有补充剂，有药物，有不同的呼吸方式。

There are so many tools related to mindset visualization.

有很多与思维可视化相关的工具。

It's just a vast space, but it's not infinite.

这只是一个广阔的空间，但并不是无限的。

And there are a few things in the list of things that can impact and even optimize physical performance and skill learning that have an outsized effect that any of you can use.

清单中的一些事情可以影响甚至优化身体表现和技能学习，这些事情可以产生巨大的效果，任何人都可以使用。

So today, we are going to focus on what I believe to be one of the most powerful tools to improve physical performance and skill learning and recovery.

因此，今天，我们将重点关注我认为提高身体表现以及技能学习和恢复的最强大工具之一。

We'll talk about why that's important.

我们将讨论为什么这很重要。

And that's temperature.

这就是温度。

Believe it or not, temperature is the most powerful variable for improving physical performance and for recovery.

不管你相信与否，温度是提高身体表现和恢复的最有力的变量。

There are two aspects to temperature, of course.

当然，温度有两个方面。

There's heat and there's cold.

有热也有冷。

We are mainly going to focus on cold as a way to buffer heat.

我们主要关注寒冷作为缓冲热量的一种方式。

We're going to talk about cold from the standpoint of thermal physiology.

我们将从热生理学的角度来谈论寒冷。

This is a literature that's rich in scientific information that goes back very deep into the last century, where physiologists and neuroscientists figured out that there are different compartments in your body that heat and cool you differently, and that you can leverage those in order to double, even triple or quadruple your work output, both strength, repetitions, and endurance.

这是一本包含丰富科学信息的文献，可以追溯到上个世纪，当时生理学家和神经科学家发现，你的身体中有不同的隔室，可以以不同的方式加热和冷却你，你可以利用这些隔室来使你的工作输出（包括力量、重复次数和耐力）加倍、甚至三倍或四倍。

So this is not weak sauce, as they say.

因此，正如他们所说，这不是淡酱。

This is the stuff that can really shift the needle quite a bit.

这是真正可以改变局面的东西。

And it's not just about performing well once.

这不仅仅是一次表现出色。

It's about being able to perform well and recover from that performance so that you do even better when you're not incorporating these tools on days where, for instance, you can't access cold or an ice pack or an ice bath or things of that sort.

这是关于能够表现良好并从这种表现中恢复过来，这样，当您在无法使用寒冷、冰袋、冰浴或类似物品的日子里不使用这些工具时，您会做得更好。

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 somebody who's been involved in research science for almost three decades and in health and fitness for equally as long, I'm constantly looking for the best tools to improve my mental health, physical health, and performance.

作为一个从事科学研究近三十年以及同样长期从事健康和健身工作的人，我一直在寻找最好的工具来改善我的心理健康、身体健康和表现。

I discovered AG1 way back in 2012, long before I ever had a podcast or even knew what a podcast was, and I've been taking it every day since.

我早在 2012 年就发现了 AG1，那时我还没有播客，甚至还不知道播客是什么，从那时起我就每天都在听它。

I find that AG1 greatly improves all aspects of my health.

我发现 AG1 极大地改善了我健康的各个方面。

I simply feel much better when I take it.

当我服用它时，我只是感觉好多了。

AG1 uses the highest quality ingredients in the right combinations, and they're constantly improving their formulas without increasing the cost.

AG1 使用最优质的成分进行正确的组合，并且在不增加成本的情况下不断改进其配方。

Whenever I'm asked if I could take just one supplement, what would that supplement be?

每当我被问到是否可以只服用一种补充剂时，该补充剂会是什么？

I always say AG1.

我总是说AG1。

If you'd like to try AG1, you can go to drinkag1.com/huberman to claim a special offer.

如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 申请特别优惠。

Right now, they're giving away five free travel packs plus a year's supply of vitamin D3K2.

目前，他们赠送五个免费旅行包以及一年的维生素 D3K2。

Again, that's drinkag1.com/huberman to claim that special offer.

再次强调，您可以通过 Drinkag1.com/huberman 领取特别优惠。

Let's start by talking about temperature.

我们先从温度谈起。

How does temperature impact the body and its ability to perform, including learn new skills?

温度如何影响身体及其执行能力（包括学习新技能）？

So everyone probably remembers or has at least heard of the word homeostasis, right?

所以每个人可能都记得或至少听说过稳态这个词，对吧？

That the body wants to remain in a particular range of temperatures, that it doesn't like to be too hot or too cold.

身体希望保持在特定的温度范围内，不喜欢太热或太冷。

Heating up too much is just plain bad.

加热太多是很糟糕的。

It's not just bad for physical performance, it's bad for all tissue health.

它不仅不利于身体机能，也不利于所有组织健康。

Cells stop functioning.

细胞停止运作。

They stop being able to generate energy.

它们无法产生能量。

They stop being able to digest things.

他们不再能够消化东西。

You stop being able to think, and eventually, those cells start dying off entirely.

你不再能够思考，最终，这些细胞开始完全死亡。

Now, you don't want to become hypothermic either.

现在，您也不想变得体温过低。

You can die from hypothermia just like you can die from hyperthermia.

您可能会因体温过低而死亡，就像您可能会因体温过高而死亡一样。

However, that you have a lot more range to be cold than you do to be too warm.

然而，寒冷的范围比太热的范围要大得多。

Okay?

好的？

And in general, the idea is to keep the body and brain in a particular range, but any time we do anything, our body temperature can shift.

一般来说，我们的想法是将身体和大脑保持在特定的范围内，但无论何时我们做任何事情，我们的体温都会发生变化。

So for instance, if you were to stand next to a campfire or you were outside on a hot day, various things would happen to dump heat from your body.

举例来说，如果你站在篝火旁，或者在炎热的天气里在外面，就会发生各种事情来排出你身体的热量。

Now, what are those things?

现在，那些东西是什么？

Well, there are a huge category of them.

嗯，其中有一个很大的类别。

But the simplest way to think about this process is that when we get cold, we tend to vasoconstrict.

但思考这个过程的最简单方法是，当我们变冷时，我们往往会收缩血管。

Our blood vessels tend to constrict, and we tend to push energy toward the core of our body to preserve our core organs.

我们的血管倾向于收缩，我们倾向于将能量推向身体的核心以保护我们的核心器官。

Okay?

好的？

So our periphery, our hands and our feet and our toes and our legs become colder, and our core, therefore, can maintain blood to that area, and we are insulating our core.

因此，我们的外围、我们的手、我们的脚、我们的脚趾和我们的腿变得更冷，因此我们的核心可以维持该区域的血液，并且我们正在隔离我们的核心。

Conversely, when we heat up, our blood vessels vasodilate.

相反，当我们变热时，我们的血管会舒张。

They expand a bit, and more blood flows to our periphery And more blood can move throughout the body generally, and we will perspire, we will sweat.

它们膨胀一点，更多的血液流向我们的周围，更多的血液可以流遍全身，我们会出汗，我们会出汗。

Water will actually get pulled out of the blood to some extent, moved up through sweat glands, and will be brought to the skin surface so that it can be dumped.

实际上，水会在一定程度上从血液中被抽出，通过汗腺向上移动，并被带到皮肤表面，以便可以排出。

We are dumping heat.

我们正在倾倒热量。

So it's very important that if you want to understand how you can leverage temperature for physical performance, you have to understand that you have vasoconstriction to conserve heat, vasodilation to dump heat, that you have sweating to dump heat, and you have conservation of fluids in order to preserve heat.

因此，非常重要的是，如果您想了解如何利用温度来提高身体表现，您必须了解通过血管收缩来保存热量，通过血管舒张来排出热量，通过出汗来排出热量，通过保存液体来保存热量。

That's the most important thing in terms of understanding the mechanisms of maintaining and dumping heat.

对于理解维持和释放热量的机制而言，这是最重要的。

And now the most important thing to understand is that if you get too hot, your ability to contract your muscles stops.

现在最重要的是要明白，如果你太热，你收缩肌肉的能力就会停止。

Okay?

好的？

I'm going to repeat this because it's vitally important.

我要重复这一点，因为它非常重要。

ATP is involved in the process of generating muscle contractions.

ATP 参与产生肌肉收缩的过程。

The range of temperatures within which ATP can function and muscles can contract is very narrow.

ATP 发挥作用和肌肉收缩的温度范围非常窄。

Somewhere around 39 or 40 degrees Celsius, it drops off, and you will not be able to generate more contractions.

在 39 或 40 摄氏度左右，它会下降，你将无法产生更多的宫缩。

Now that's pretty hot, but that temperature can be generated locally really fast.

现在已经相当热了，但是这个温度可以在本地非常快地产生。

Put simply, if you get too hot, you stop exercising.

简而言之，如果你太热了，你就停止锻炼。

You may not even realize it, but your will to exercise further, your ability to push harder is entirely dependent on the heat of the muscle, both locally and your whole system.

您甚至可能没有意识到，您进一步锻炼的意愿、您更加努力的能力完全取决于肌肉的热量，无论是局部肌肉还是整个系统。

If you can keep temperature in range however, in a proper range, you will be able to do more work.

然而，如果你能将温度保持在一定范围内，在适当的范围内，你将能够做更多的工作。

You will be able to create greater output.

您将能够创造更大的产出。

You'll be able to lift more weight, more sets, more reps, and you'll be able to run further.

你将能够举起更多的重量、更多的组数、更多的次数，并且你将能够跑得更远。

Now, there are data that I'm going to talk about in a little bit that are absolutely striking that underscore that statement.

现在，我将要讨论的一些数据绝对引人注目，强调了这一点。

They are data from my colleague Craig Heller's lab in the Department of Biology at Stanford.

它们是来自我的同事克雷格·海勒在斯坦福大学生物系的实验室的数据。

Many, if not all, the NFL teams are now using this technology as well as military uses it, and not just for sports performance, but also firefighters, construction workers, other professions where elevated heat becomes a barrier to performance.

现在，许多（如果不是全部）NFL 球队和军队都在使用这项技术，不仅用于体育表现，还用于消防员、建筑工人和其他高温成为表现障碍的职业。

And you can leverage this to really improve your workouts.

您可以利用它来真正改善您的锻炼。

So how do you dump heat in order to perform longer safely?

那么如何释放热量才能安全地运行更长时间呢？

Well, in order to understand that, you have to understand that the body has three main compartments for regulating temperature.

嗯，为了理解这一点，您必须了解身体具有三个主要的温度调节室。

Okay?

好的？

We don't just have a center and a periphery.

我们不仅有一个中心和一个外围。

We have three main compartments, and there's one compartment in particular that all of you, or most all of you, I have to assume have.

我们有三个主要隔间，还有一个特别的隔间，我必须假设你们所有人，或者大多数人都有。

And if you can understand how that works, you can do tremendous things for your performance and for your recovery.

如果你能理解它是如何运作的，你就可以为你的表现和恢复做出巨大的贡献。

One is your core.

一是你的核心。

We already talked about that.

我们已经讨论过这一点。

Your core organs, your heart, your lungs, your pancreas, your liver.

你的核心器官，你的心脏，你的肺，你的胰腺，你的肝脏。

The core of your body.

你身体的核心。

The other is your periphery, which are obviously your arms and your legs and your feet and your hands.

另一个是你的外围，显然是你的手臂、你的腿、你的脚和你的手。

But then there's a third component, which is there are three locations on your body that are far better at passing heat out of the body and bringing cool into the body, such that you can heat up or cool your body everywhere very quickly.

但还有第三个组成部分，即您身体上的三个位置更擅长将热量排出体外并将凉爽带入体内，这样您就可以非常快速地加热或冷却身体的任何地方。

Those three areas are your face, the palms of your hands, and the bottoms of your feet.

这三个区域是你的脸、手掌和脚底。

Now, the skin on your hands and on the bottoms of your feet, and to some extent on your face, are called glabrous skin.

现在，手上和脚底上的皮肤，以及某种程度上脸上的皮肤，都被称为无毛皮肤。

That's G-L-A-B-O-R-O-U-S, glabrous skin.

那是 G-L-A-B-O-R-O-U-S，无毛皮肤。

And what's special about those areas of your body and the glabrous skin is that the arrangement of vasculature, of blood vessels, capillaries, and arteries that serve those regions is very different than it is elsewhere in your body.

您身体的这些区域和无毛皮肤的特别之处在于，服务于这些区域的脉管系统、血管、毛细血管和动脉的排列与身体其他部位的排列非常不同。

In these three regions of your hands, your face, and the bottoms of your feet, we have what are called AVAs.

在你的手、脸和脚底的这三个区域，我们有所谓的 AVA。

AVAs are a very special pattern of vasculature.

AVA 是一种非常特殊的脉管系统模式。

AVAs are arteriovenous anastomoses.

AVA 是动静脉吻合术。

A-R-T-E-R-I-O, arterio, venous, V-E-N-O-U-S, arteriovenous anastomoses.

A-R-T-E-R-I-O，动脉，静脉，V-E-N-O-U-S，动静脉吻合。

A-N-A-S-T-O-M-O-S-E-S.

A-N-A-S-T-O-M-O-S-E-S。

Arteriovenous anastomoses.

动静脉吻合术。

Okay?

好的？

You want to know about arteriovenous anastomoses, trust me.

您想了解动静脉吻合术，相信我。

AVAs are direct connections between the small arteries and the small veins.

AVA 是小动脉和小静脉之间的直接连接。

They bypass the capillaries to some extent.

它们在某种程度上绕过毛细血管。

They are little short vessel segments.

它们是小而短的血管片段。

They have a big, large inner diameter, and they have this very thick muscular wall.

它们的内径很大，并且有非常厚的肌肉壁。

And they get input from what are called adrenergic neurons.

它们从所谓的肾上腺素能神经元获得输入。

They get input from neurons that release norepinephrine and epinephrine, which allows them to contract or dilate.

它们从释放去甲肾上腺素和肾上腺素的神经元获得输入，从而使它们收缩或扩张。

Now, there's some rules of physics that talk about how the radius of a pipe and small changes in the radius of a pipe leads to massive increases in the rate and amount of stuff that can flow through that pipe.

现在，有一些物理规则讨论了管道的半径和管道半径的微小变化如何导致流经该管道的物质的速率和数量大幅增加。

Okay?

好的？

That's a rule of physics that says essentially that the radius is proportional to the amount of stuff that can flow through something to the fourth power.

这是一条物理规则，本质上说半径与可以流过某物的物质的量成四次方。

What you need to know, even if you don't want to know any of the underlying physics, is that these AVAs allow more heat to leave the body more quickly and more cool to enter the body more quickly than other venous arterial capillary beds throughout the body.

即使您不想了解任何基本物理原理，您也需要知道的是，与全身其他静脉动脉毛细血管床相比，这些 AVA 可以让更多的热量更快地离开身体，并让更多的凉爽更快地进入身体。

In other words, you can heat up best at the face, the palms, and the bottoms of the feet, and you can cool down best at the face, the palms, and the bottoms of the feet than you can anywhere else on your body.

换句话说，面部、手掌和脚底最容易升温，而面部、手掌和脚底比身体其他部位最容易降温。

These three compartments of your body Palms, bottoms of feet, and face are your best leverage points for manipulating temperature to vastly improve physical performance.

身体的这三个部分（手掌、脚底和面部）是控制温度以极大提高身体表现的最佳杠杆点。

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.

八睡眠公司生产具有冷却、加热和睡眠跟踪功能的智能床垫套。

Now, I've spoken before on this podcast about the critical need for us to get adequate amounts of quality sleep each and every night.

现在，我之前在这个播客上谈到过我们迫切需要每晚获得充足的优质睡眠。

Now, one of the best ways to ensure a great night's sleep is to ensure that the temperature of your sleeping environment is correct, and that's because in order to fall and stay deeply asleep, your body temperature actually has to drop about one to three degrees.

现在，确保一夜好眠的最佳方法之一是确保睡眠环境的温度正确，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。

Now, I find that extremely useful because I like to make the bed really cool at the beginning of the night, even colder in the middle of the night, and warm as I wake up.

现在，我发现这非常有用，因为我喜欢让床在半夜变得非常凉爽，在半夜变得更冷，而在我醒来时变得温暖。

That's what gives me the most slow-wave sleep and rapid eye movement sleep.

这就是给我最慢波睡眠和快速动眼睡眠的原因。

And I know that because Eight Sleep has a great sleep tracker that tells me how well I've slept and the types of sleep that I'm getting throughout the night.

我知道这一点，因为八睡眠有一个很棒的睡眠追踪器，它可以告诉我我的睡眠质量以及我整晚的睡眠类型。

Their latest model, the Pod 4 Ultra, also has snoring detection that will automatically lift your head a few degrees in order to improve your airflow and stop you from snoring.

他们的最新型号 Pod 4 Ultra 还具有打鼾检测功能，可以自动将您的头部抬起几度，以改善气流并阻止您打鼾。

If you decide to try Eight Sleep, you have 30 days to try it at home, and you can return it if you don't like it, no questions asked.

如果您决定尝试八睡眠，您有 30 天的时间在家试用，如果您不喜欢，可以无条件退货。

But I'm sure that you'll love it.

但我确信您会喜欢它。

Go to eightsleep.com/huberman to save up to $350 off your Pod 4 Ultra.

前往八睡眠.com/huberman 购买 Pod 4 Ultra 最高可节省 350 美元。

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 off your Pod 4 Ultra.

再次强调，访问八sleep.com/huberman，您的 Pod 4 Ultra 最高可节省 350 美元。

So what Craig and his colleagues did really illustrates perfectly what these body surfaces can do and why.

因此，克雷格和他的同事所做的事情真正完美地说明了这些身体表面可以做什么以及为什么。

They were studying overheating in athletes and in military and in construction workers and trying to prevent it.

他们正在研究运动员、军队和建筑工人的过热现象，并试图预防它。

What they essentially found was that cooling the palms, palmar cooling, allowed people, athletes and recreational athletes, to run much further, to lift more weight, and to do more sets and reps to an absolutely staggering degree.

他们本质上发现，冷却手掌，让人们、运动员和休闲运动员跑得更远，举起更多的重量，并以绝对惊人的程度做更多的组数和重复次数。

Let's talk for a second a bit more about why we stop, why we shut off effort when we get too hot.

让我们再多谈谈为什么我们会停下来，为什么当我们变得太热时我们会停止努力。

When muscle heats up, enzymes start getting disrupted, and ATP and muscles can't work so well, and those muscles can't contract.

当肌肉升温时，酶开始受到干扰，ATP 和肌肉无法正常工作，这些肌肉也无法收缩。

The enzyme that's involved here is something called pyruvate kinase.

这里涉及的酶称为丙酮酸激酶。

And pyruvate kinase is essentially a rate-limiting step.

丙酮酸激酶本质上是一个限速步骤。

It's a critical step that you can't bypass if you want muscles to contract, and it's very temperature sensitive.

如果你想让肌肉收缩，这是一个不能绕过的关键步骤，而且它对温度非常敏感。

Therefore, if you can keep temperature lower, you can do more work per unit time.

因此，如果能保持较低的温度，单位时间内就能做更多的功。

You can do more pull-ups.

可以多做引体向上。

What they essentially did is they brought someone into their laboratory who could do 10 pull-ups on the first set, and they were able to get 10, rest two or three minutes, get another 10, rest two or three minutes, and if you've ever tried this, what you find is that you start dropping to eight, seven, six, et cetera.

他们所做的就是把一个人带进实验室，他可以在第一组做 10 个引体向上，他们能够做 10 个，休息两到三分钟，再做 10 个，休息两到三分钟，如果你曾经尝试过这个，你会发现你开始下降到 8、7、6 等等。

Now, the person might not necessarily feel like they're overheating, but the muscle is heating up.

现在，人们可能不一定感觉自己过热，但肌肉正在升温。

Then, with their knowledge that these AVAs, that these portals in the palms are a great way to both heat the body but also to dump heat from the body, they used a device, and I'll talk about what you can do at home, but a device where they had people hold on to what was essentially a cold tube.

然后，他们知道这些 AVA，手掌中的这些入口是一种既可以加热身体又可以排出身体热量的好方法，他们使用了一种设备，我将讨论你可以在家里做什么，但他们让人们握住本质上是冷管的设备。

Now, this is crucial.

现在，这至关重要。

The tube can't be so cold that it causes vasoconstriction because then the cold won't pass from the tube to the hand and to the core.

管子不能太冷，以免引起血管收缩，因为这样寒冷就不会从管子传递到手和核心。

But if it's the right temperature, it's neither too hot nor too cold, that cool from the cold tube passes into the hand, these so-called palmar regions, and then cools the core, and in theory, by lowering body temperature, would allow the person or the athlete to do more work.

但如果温度合适，既不太热也不太冷，来自冷管的凉爽会传递到手上，这些所谓的手掌区域，然后冷却核心，理论上，通过降低体温，可以让人或运动员做更多的工作。

And indeed, that's what they saw.

事实上，这就是他们所看到的。

The actual data, the specific data, showed that subjects could do, at least the subjects they worked with, on their first day with no cooling, about 100 pull-ups across the timeframe that they had.

实际数据，具体数据表明，受试者，至少是与他们一起工作的受试者，在第一天没有冷却的情况下，可以在他们的时间范围内做大约 100 个引体向上。

Then they came back and did the cooling.

然后他们回来进行冷却。

They did it the very next day, which if you've ever trained a muscle the very next day, typically you wouldn't do as well in its training if it took any damage from the previous session, or you at least do as well, but you probably wouldn't do what they then observed, which was they started cooling after every other set.

他们第二天就这样做了，如果你在第二天训练过一块肌肉，通常如果它在前一次训练中受到任何损伤，你在训练中通常不会做得那么好，或者你至少会做得很好，但你可能不会做他们随后观察到的事情，即他们在每隔一组后开始冷却。

The person would just hold the cold tube, cool down the body after every other set, rest, everything else was kept the same, and they found that they went to 180 pull-ups, which is incredible.

这个人就拿着冷管，每隔一组后让身体降温，休息，其他一切都保持不变，他们发现他们做了180个引体向上，这是令人难以置信的。

It's a near doubling.

几乎翻了一番。

Now, you may be asking, what about endurance?

现在，您可能会问，耐力怎么样？

With endurance, similar increases have been shown, and the way that they would do those tests are a little bit different, and they also point to a really important mechanism of why we stop doing work at all when we perceive that we are putting in too much effort.

对于耐力，也显示出类似的增长，而且他们进行这些测试的方式有点不同，而且它们还指出了一个非常重要的机制，解释了为什么当我们认为自己付出了太多努力时，我们会完全停止工作。

So it gets right to the heart of the relationship between temperature in muscle and your willpower.

因此，它正好触及肌肉温度与意志力之间关系的核心。

Those are directly related.

这些都是直接相关的。

Your body heat and your willpower are linked in a physiological way.

你的体温和你的意志力以生理方式联系在一起。

Okay, so let's talk about willpower and heat and how heat shuts you down.

好吧，我们来谈谈意志力和热度，以及热度如何让你变得冷漠。

In other words, if you are cool, if your body temperature is in a particular range, not only can you go further, but you will go further if you want to.

换句话说，如果你很酷，如果你的体温在一个特定的范围内，你不仅可以走得更远，而且如果你愿意的话，你就会走得更远。

Said differently, if you heat up too much, you will stop or you will die But there's a reflex that relates the body to the brain and the brain to the body that shuts off our effort when we get too hot.

换句话说，如果你太热，你就会停下来，或者你会死。但是，有一种反射将身体与大脑以及大脑与身体联系起来，当我们变得太热时，它就会停止我们的努力。

So what Craig and his colleagues, and now others have done, is to do a test in the laboratory where rather than ask people to run outside until they absolutely don't want to run anymore, you put them on a treadmill, and you set the speed.

因此，克雷格和他的同事以及现在其他人所做的就是在实验室中进行一项测试，不是要求人们到外面跑步，直到他们绝对不想再跑步，而是将他们放在跑步机上，然后设定速度。

Okay?

好的？

So they have to keep up with the treadmill, and at some point, they quit.

所以他们必须跟上跑步机的步伐，到了某个时候，他们就放弃了。

And you take groups, and you do those in different temperature environments.

你分组，在不同的温度环境下进行。

So some people are running in a nice chilly laboratory.

所以有些人正在一个寒冷的实验室里跑步。

They get their heart rate up, so they get into a steady state cadence or rhythm, and their heart is beating at more or less a steady state.

他们的心率加快，因此他们进入稳定的节奏或节奏，并且他们的心脏或多或少地处于稳定状态。

People will continue at that temperature and at that heart rate unless you start turning up the temperature in the room.

除非你开始调高房间内的温度，否则人们将继续保持该温度和心率。

And at some point they will stop, and they'll stop much earlier when it gets hot because of something called cardiac drift.

在某些时候它们会停止，而且当天气变热时，它们会因为所谓的心脏漂移而更早停止。

Okay?

好的？

So let's say I'm running, and I'm running at a steady cadence on this treadmill, and my heart rate is 85 beats per minute or 100 beats per minute.

假设我正在跑步，我在跑步机上以稳定的节奏跑步，我的心率为每分钟 85 次或每分钟 100 次。

Doesn't matter.

没关系。

Let's say 100 just for sake of example.

举例来说，我们假设为 100。

Well, just making the room hotter is going to increase my heart rate further, even though I'm at the same output.

好吧，即使我的输出量相同，只要让房间更热就会进一步提高我的心率。

And the brain does a computation.

大脑会进行计算。

It somehow figures out that there's a heat component that's increasing heart rate, and there's an effort component from running that's driving heart rate.

它以某种方式发现，有一个热量成分会增加心率，而有一个跑步的努力成分会提高心率。

And if the heat component and the heart rate output from the effort get to hit a certain threshold, I stop.

如果热量成分和努力输出的心率达到某个阈值，我就会停止。

Increasing temperature increases the rate of quitting, in part, not entirely, but in part because of this thing called cardiac drift.

温度升高会增加戒烟率，部分原因并非全部，但部分原因是所谓的“心脏漂移”。

Heat increases heart rate.

热量会增加心率。

Effort increases heart rate.

努力会增加心率。

At a steady effort, you'll have a steady heart rate.

只要持续努力，您的心率就会稳定。

If you increase the heat in the environment that you're engaging in that steady heart rate, your heart rate will now go up due to cardiac drift, and you will quit.

如果您增加环境中的热量以达到稳定的心率，您的心率现在会由于心脏漂移而上升，并且您将退出。

Okay?

好的？

So Heller and colleagues have done experiments where they do palmar cooling under these environments.

因此，海勒和同事进行了实验，在这些环境下进行手掌冷却。

And that's wonderful because not only does it enable people to go further and faster for much longer, that's been shown statistically significant every time, but it also protects the brain and body against hyperthermia, overheating, coma, nerve injury, nerve death, and actual death.

这很棒，因为它不仅能让人们走得更远、更快、更长时间（每次都显示出统计学上的显着性），而且还能保护大脑和身体免受高热、过热、昏迷、神经损伤、神经死亡和实际死亡的影响。

Okay?

好的？

So you can see why this is such a valuable tool.

所以您就会明白为什么这是一个如此有价值的工具。

So how can you start to incorporate this?

那么如何开始整合这一点呢？

Well, first of all, I always get asked how cold should the water be?

嗯，首先，我总是被问到水应该有多冷？

Should it be ice water?

应该是冰水吗？

Should it be very cold water?

应该是非常冷的水吗？

The answer is no. If you want to experience some of this effect without a device, one thing you could do would be, for instance, to do, I don't know, I'll use the gym or the treadmill as an example.

答案是否定的。如果你想在没有设备的情况下体验一些这种效果，你可以做的一件事是，例如，我不知道，我会使用健身房或跑步机作为例子。

You could do your maximum number of pull-ups, stop, and then you could actually put your hands into or on the surface of a sink that is presumably stopped up with cool water.

你可以做最大次数的引体向上，停下来，然后你可以将手实际放入水槽中或表面，水槽可能已被冷水堵塞。

So not ice water, not freezing cold, but cool water.

所以不是冰水，不是冰冷的水，而是凉水。

Slightly cooler than body temperature before you started training would be a good place to start.

在开始训练之前，温度比体温稍低是一个不错的起点。

You do that for 10 to 30 seconds, then you could go back and do your next set.

你这样做 10 到 30 秒，然后你可以回去做下一组。

You would repeat the cooling.

您将重复冷却。

You would want to extend the amount of cooling somewhat, so you might want to do that for 30 seconds to a minute.

您可能希望稍微延长冷却时间，因此可能需要持续 30 秒到一分钟。

This is not going to be perfect.

这不会是完美的。

You're going to have to play with how cold to make it in order to get the optimal effect.

为了获得最佳效果，你必须调整它的温度。

But you ought to see an effect nonetheless.

但您仍然应该看到效果。

The same is true if you're running and you're fatiguing.

如果你跑步并且感到疲劳，情况也是如此。

Obviously, you don't want to become hyperthermic.

显然，你不想变得体温过高。

Cooling the hands or the bottoms of your feet or the face would be the ideal way to dump heat in order to be able to generate more output.

冷却手部、脚底或脸部是排出热量以产生更多输出的理想方法。

Now, the face is something that we haven't talked a lot about.

现在，脸是我们还没有谈论太多的东西。

Everything I've told you up until now also says that if you are somebody who tends to get cold when you are outside, say in the winter or even in the fall, you tend to run cold, warming your face is going to be the most important thing that you can do.

到目前为止我告诉你的一切还表明，如果你是一个在户外时容易感冒的人，比如冬天甚至秋天，你就会感冒，温暖你的脸将是你能做的最重要的事情。

Now you understand the principle and the locations at which to deliver heat and cold.

现在您已经了解了输送冷热的原理和位置。

So let's say that you are out for a run and you want to incorporate this cooling mechanism.

假设您出去跑步并且想要采用这种冷却机制。

I talked to Craig about this.

我和克雷格谈过这件事。

I said, "What would be the kind of poor person's approach to this one?" He said, "Well, you could take a frozen juice can," if you have one of those, "or a very cold can of soda, and you would want to pass it back and forth between your two hands." The reason the passing back and forth is really important is because you, again, you don't want it to be so cold that you constrict those venous portals that it will allow cold to go into the body.

我说：“穷人会采取什么样的方式来对待这个问题呢？”他说：“好吧，你可以拿一罐冷冻果汁，”如果你有的话，“或者一罐非常冷的苏打水，你会想在两只手之间来回传递它。”来回传递非常重要的原因是，您不希望天气太冷，以至于收缩静脉门户，从而让寒冷进入体内。

Now, there are certainly people that are working on bike handles and that can actually cool the hands.

现在，肯定有人在研究自行车把手，这实际上可以让手凉爽。

Here's what you don't want to do.

这就是你不想做的事情。

You don't want to cool the core if you want to cool the body.

如果你想冷却身体，你就不想冷却核心。

Right?

正确的？

If it's a very hot day and you're going to train, getting into an ice bath first, sure, it will cool you down, but that's not going to be as effective as cooling the palms, the bottoms of the feet, and the face.

如果天气很热，你要训练，先洗个冰浴，当然可以让你凉快下来，但这不如冷却手掌、脚底和脸部那么有效。

The one that I've tried, because in anticipation of this episode, was the dips where then I would cool my hands.

我尝试过的方法是，因为预料到这一集，我会先做双臂屈伸，然后让我的手冷静下来。

I actually decided to cool the bottoms of my feet as well because it just feels good, and it's particularly hot out lately.

实际上我决定也给脚底降温，因为感觉很好，而且最近天气特别热。

So no shoes or socks on.

所以没有穿鞋或袜子。

Put my feet into the bottoms of my feet, just kind of hovering about a centimeter or two below the surface of a bucket of water that was just slightly, it felt cool, slightly cooler than body temperature or so.

把我的脚放进脚底，就在一桶水的水面以下一两厘米左右，感觉很凉，比体温稍微低一点。

Just basically what came out of the spigot after I let it run for a little bit.

基本上就是我让它运行一会儿后从龙头里出来的东西。

And indeed, I saw a 60% increase in the number of dips that I can do in a single session.

事实上，我发现我在一次训练中可以做的臂屈伸次数增加了 60%。

So it's actually a quite significant effect, and you don't have to be perfectly precise in order to do it.

所以它实际上是一个非常显着的效果，而且你不必非常精确才能做到这一点。

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。

They've also recently added tests for toxins, such as BPA exposure from harmful plastics, and tests for PFAS, or forever chemicals.

他们最近还增加了毒素测试，例如有害塑料中的 BPA 暴露，以及 PFAS 或永久化学物质的测试。

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消费，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's 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。

As a consequence, I decided to join their scientific advisory board, and I'm thrilled that they're sponsoring the podcast.

因此，我决定加入他们的科学顾问委员会，我很高兴他们赞助了这个播客。

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 人的等待名单，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。

So up until now, we've been talking about how to use cold during a workout in order to improve performance.

到目前为止，我们一直在讨论如何在锻炼期间使用冷气来提高表现。

Now I want to talk about the use of temperature, in particular cold, to improve the speed and the depth of recovery.

现在我想谈谈利用温度，特别是寒冷，来提高恢复的速度和深度。

Recovery is obviously vital, right?

恢复显然至关重要，对吧？

During a weight training session or during an endurance session, that's just the stimulus for getting better the next time, and if you don't recover, you not only won't get better, but you'll get worse.

在举重训练或耐力训练期间，这只是下一次变得更好的刺激因素，如果你不恢复，你不仅不会变得更好，反而会变得更糟。

There's a lot of interest in the use of cold in order to improve recovery in the short term.

人们对使用冷疗法来改善短期恢复很感兴趣。

We see this, and probably the best example of this would be fighters in combat sports between rounds or athletes during in between quarters or halftime.

我们看到了这一点，最好的例子可能是格斗运动中的拳击手或运动员在每节之间或半场休息时。

That's one form of recovery, the ability to go back into the sport very soon on an order of minutes, anywhere from one minute in between rounds in typical combat sports or several minutes at a halftime, et cetera.

这是恢复的一种形式，能够在几分钟内很快回到比赛中，从典型的格斗运动中两轮之间的一分钟到中场休息的几分钟等等。

And then of course, there's recovery that occurs from session to session, so outside of the game or the match or the exercise session.

当然，在比赛、比赛或锻炼之外，每次训练都会有恢复。

And many people are now relying on things like cryotherapy, which requires a lot of expensive equipment, big liquid nitrogen-driven machine.

现在很多人都依赖冷冻疗法之类的东西，这需要很多昂贵的设备，大型液氮驱动的机器。

Those aren't so common for most people or accessible for most people, but a lot of people are using cold baths or ice baths or cold showers.

这些对大多数人来说并不常见，也不太容易实现，但很多人都在使用冷水浴、冰浴或冷水淋浴。

And again, that's not going to optimize recovery.

再说一次，这不会优化恢复。

In fact, it's going to have an additional effect that is going to potentially block the training stimulus.

事实上，它会产生额外的影响，可能会阻碍训练刺激。

When you get into an ice bath, you are indeed blocking some of the inflammation that occurs because of the training session.

当你进入冰浴时，你确实可以阻止一些因训练而产生的炎症。

But in doing so, you also are blocking pathways such as mTOR, mammalian target of rapamycin, which are involved in the adaptation for a muscle to become stronger or bigger.

但在这样做的过程中，你也会阻断 mTOR（雷帕霉素的哺乳动物靶标）等途径，这些途径参与肌肉变得更强或更大的适应过程。

Put simply, covering the body in cold or immersing the body in cold after training can short-circuit or prevent the hypertrophy or muscle growth response.

简而言之，训练后将身体覆盖在寒冷中或将身体浸入寒冷中可以短路或阻止肥大或肌肉生长反应。

It has other effects that can be positive, right?

它还有其他积极的影响，对吗？

It can induce thermogenesis, et cetera.

它可以诱导产热等。

It can reduce inflammation.

它可以减少炎症。

But it can prevent some of the positive effects of exercise.

但它会阻碍锻炼的一些积极作用。

Now, it hasn't been examined so much for endurance work, but let's say you come back from a round of endurance work, a run or a bike or a swim.

现在，它还没有对耐力训练进行太多的检查，但假设你从一轮耐力训练、跑步、骑自行车或游泳回来。

Getting into a cool bath or cooling the palms, the bottoms of the feet, or the face, in my opinion, based on the science, would be better than completely immersing the body in the ice bath.

根据科学，我认为，洗个冷水澡或冷却手掌、脚底或脸部，比将身体完全浸入冰浴中要好。

If you can cool the body back to its resting temperature for a...

如果你能将身体冷却到休息温度一段时间...

And by resting temperature, I mean within the range that you would see at any time of waking day, but not in exercise.

我所说的静息温度是指在一天中任何时间醒来时看到的温度范围内，但运动时则不然。

If you can do that, the sooner you can do that after a workout, the sooner that the muscle will recover, that the tendons will recover, and that the person, you, can get back into more endurance training, more weight training, et cetera.

如果你能做到这一点，那么你在锻炼后越早做到这一点，肌肉就会越早恢复，肌腱就会恢复，并且这个人，你，就可以重新进行更多的耐力训练、更多的重量训练等等。

So cold actually can be a very powerful tool for recovery, but to maximize return to baseline levels of temperature, just simply cooling the entire body by jumping into an ice bath or a cold shower is not the best way to go.

因此，寒冷实际上可以是一种非常强大的恢复工具，但为了最大限度地恢复到基线温度水平，仅仅通过跳入冰浴或冷水淋浴来冷却整个身体并不是最好的方法。

You really want to rely on one of these three glabrous skin portals of the palms, the bottoms of the feet, or the face.

你确实需要依靠手掌、脚底或面部这三个无毛皮肤入口之一。

One of the more commonly used compounds that's sold over the counter are non-steroid anti-inflammatories, so things like Advil and other trade names, naproxen sodium, things of that sort.

在柜台上出售的一种更常用的化合物是非类固醇抗炎药，例如 Advil 和其他商品名、萘普生钠等。

Almost all of those drop body temperature to some extent, and that's why it's often recommended that people take them when they have a fever.

几乎所有这些药物都会在一定程度上降低体温，这就是为什么人们经常建议人们在发烧时服用它们。

Now, a number of athletes, especially endurance athletes, will rely on these non-steroid anti-inflammatory drugs specifically to keep body temperature lower during long bouts of exertion.

现在，许多运动员，尤其是耐力运动员，将专门依靠这些非类固醇抗炎药来在长时间运动期间保持较低的体温。

This is a little bit of a pharmacologic version of dumping heat instead of using palmar cooling, or face ice pack cooling.

这是一种药理学版本的排热，而不是使用手掌冷却或面部冰袋冷却。

They're relying on pharmacology to drop their core body temperature.

他们依靠药理学来降低核心体温。

That has certain obvious advantages.

这具有某些明显的优势。

Lower temperature allows you to go further, harder, with more intensity However, they do have effects on the liver, and they can also have effects on the kidneys.

较低的温度可以让你走得更远、更努力、更有强度。但是，它们确实会对肝脏产生影响，也会对肾脏产生影响。

And during long bouts of exercise or even short bouts of exercise, water balance and salt balance are also going to be vital to maintain in order to perform well, generate the best muscle contraction, stay mentally alert, and also to stay alive.

在长时间的运动甚至短时间的运动中，水平衡和盐平衡对于维持良好的表现、产生最佳的肌肉收缩、保持精神警觉以及保持活力也至关重要。

You probably want to think carefully about whether or not you want to use non-steroid anti-inflammatories before any training session, just for the performance augmentation effect, unless you're working carefully with a coach.

您可能需要仔细考虑是否要在任何训练之前使用非类固醇消炎药，只是为了提高表现效果，除非您正在与教练一起仔细工作。

I personally am more a fan of cooling of the palms, cooling of the bottoms of my feet by placing them into a bucket or into a cool bath after training, or cooling the face after training, or sometimes even during training.

我个人更喜欢在训练后将手掌冷却，将脚底放入水桶或冷水浴中冷却，或者在训练后冷却面部，有时甚至在训练期间冷却。

It just seems like there's more of a margin to play with the variables, to heat up the water or cool it down a little bit, to include one palm or the other palm.

似乎有更多的余地来处理变量，加热水或稍微冷却水，包括一只手掌或另一只手掌。

There's just all sorts of good parameter space, as we call it in science, that you can play with and work with to find what works for you.

正如我们在科学中所说的那样，有各种各样的良好参数空间，您可以使用它们来找到适合您的参数空间。

Whereas when you pop a pill, sure, you can adjust the dose and you can adjust it next time, but once it's in you, it's in you, and there's going to be some period of time before you can modulate it.

然而，当你服用药丸时，当然，你可以调整剂量，下次也可以调整，但一旦它在你体内，它就在你体内，你需要一段时间才能调整它。

So it doesn't give you a lot of opportunity to play scientist, which is what I like to do, because what I'm always trying to do is trying to dial in the best protocols possible based on the mechanisms and data.

所以它并没有给你很多机会扮演科学家，而这正是我喜欢做的，因为我一直在尝试做的是尝试根据机制和数据尽可能地采用最佳协议。

And if you can do that moment to moment, that places you in a position of power.

如果你能时刻做到这一点，那么你就处于权力地位。

Once again, we've covered a lot of material.

我们再次讨论了很多材料。

By now, after seeing this episode or listening to this episode, you should understand a lot about how your body heats and cools itself and the value of that for physical performance.

到现在为止，看完本集或听完本集后，您应该了解很多关于您的身体如何自行加热和冷却以及其对身体表现的价值。

I hope you'll also appreciate that you have tools at your disposal to vastly improve your physical performance.

我希望您也会意识到您拥有可以使用的工具来极大地提高您的身体表现。

I've given you specific protocols and some direction, but I've also left it slightly vague because, as I mentioned earlier, I don't know all the environmental conditions.

我已经给了你具体的协议和一些指导，但我也让它有点模糊，因为正如我之前提到的，我不知道所有的环境条件。

I don't know how hot your yoga studio is or how cool your gym happens to be, or your body temperature, or time of day.

我不知道你的瑜伽馆有多热，或者你的健身房有多凉，或者你的体温，或者一天中的时间。

Remember, your temperature will vary according to time of day.

请记住，您的体温会根据一天中的不同时间而变化。

Going forward, we're going to talk more about temperature and other ways to improve physical performance and skill learning.

展望未来，我们将更多地讨论温度和其他提高身体表现和技能学习的方法。

We're going to talk about specific ways to accelerate fat loss, to improve muscle growth, to improve suppleness and flexibility.

我们将讨论加速减脂、改善肌肉生长、提高柔软度和灵活性的具体方法。

These approaches and mechanisms are anchored deeply in neuroscience and physiology and the relationship between our peripheral organs, which include our skin and our brain, and all the organs in between.

这些方法和机制深深扎根于神经科学和生理学以及我们的周围器官（包括我们的皮肤和大脑，以及它们之间的所有器官）之间的关系。

And last but not least, I want to thank you for your time and attention.

最后但并非最不重要的一点是，我要感谢您的时间和关注。

I realize this is a lot of information.

我意识到这是很多信息。

I hope you'll find some of it to be actionable and useful for you and for people that you know.

我希望您会发现其中的一些内容对您和您认识的人来说是可行且有用的。

And as always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。