Supercharge Exercise Performance & Recovery with Cooling

Andrew Huberman:

安德鲁·休伯曼：

Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

Andrew Huberman:

安德鲁·休伯曼：

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。

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我要感谢今天播客的赞助商。

This episode marks the beginning of a new topic for the Huberman Lab podcast.

这一集标志着休伯曼实验室播客新主题的开始。

As many of you already know, we go deep into a particular topic over four, sometimes even five episodes.

正如你们许多人已经知道的那样，我们会用四集，有时甚至五集来深入探讨某个特定主题。

We just closed out the episodes on hormones.

我们刚刚结束了有关荷尔蒙的剧集。

Andrew Huberman:

安德鲁·休伯曼：

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。

We're going to look deep at the science behind this, as well as specific practices.

我们将深入研究其背后的科学原理以及具体实践。

In fact, today you're going to hear about specific tools that you can use to improve endurance and strength by up to, I'm not making this up, three or four times your current capacity.

事实上，今天您将听到一些特定的工具，您可以使用这些工具来提高耐力和力量，最高可达（我不是编造的）您当前能力的三到四倍。

Andrew Huberman:

安德鲁·休伯曼：

This is based on studies that were done at Stanford and are currently in use by collegiate and professional teams.

这是基于斯坦福大学所做的研究，目前正在被大学和专业团队使用。

If you're not a professional athlete or a serious athlete, that's okay.

如果您不是专业运动员或认真的运动员，那也没关系。

The topics this month and all the information we are going to cover are going to make you a better recreational exerciser, as well.

本月的主题以及我们将要介绍的所有信息也将使您成为更好的休闲锻炼者。

If you're not an exerciser and you're thinking about getting into that, or if you live in the Northern Hemisphere and you're just thinking about the beach this summer, or fat loss, muscle building, that sort of thing — this month, we're going to cover all of that as well.

如果你不是一个锻炼者，但你正在考虑加入其中，或者如果你住在北半球，你只是想今年夏天的海滩，或者减脂、增肌，诸如此类的事情——这个月，我们也将涵盖所有这些内容。

There's so much confusion out there about how to optimize fat loss, muscle building, improvements in flexibility, for instance, or skill learning.

例如，对于如何优化减脂、增强肌肉、提高灵活性或技能学习，人们存在很多困惑。

I know many of you aren't so focused on the cosmetic aspects of physical exercise, but are interested in actual skill learning.

我知道你们中的许多人并不那么关注体育锻炼的美容方面，而是对实际技能学习感兴趣。

We're going to talk about that too.

我们也将讨论这个问题。

Andrew Huberman:

安德鲁·休伯曼：

I want to just take a moment to reflect on something that came up last episode.

我想花点时间回顾一下上一集出现的事情。

If you didn't see that episode, that's quite all right.

如果您没有看到该集，那也没关系。

But last episode we were talking about the hormones adrenaline and cortisol and how to leverage those towards attention and learning, and there was a little bit of confusion that I want to clarify.

但上一集我们讨论了肾上腺素和皮质醇激素，以及如何利用这些激素来提高注意力和学习能力，我想澄清一些困惑。

I mentioned an optimal protocol for learning that involved leveraging adrenaline, also called epinephrine, and it involved four steps.

我提到了一个最佳的学习方案，涉及利用肾上腺素（也称为肾上腺素），它涉及四个步骤。

The four steps that I spelled out were to be calm and focused while one is trying to acquire or learn the new skill, cognitive skill or motor skill.

我阐述的四个步骤是在尝试获取或学习新技能、认知技能或运动技能时保持冷静和专注。

Then to have a spike in adrenaline.

然后肾上腺素激增。

I mentioned ways to do that, using cold or breathing or other tools, immediately after the learning episode.

我在学习结束后立即提到了使用寒冷或呼吸或其他工具来做到这一点的方法。

Then to incorporate what I call non-sleep deep rest, a 20-minute episode of a shallow nap or some other protocol like NSDR, non-sleep deep rest protocol of which we always provide links in the captions, and then to try and optimize sleep later that night and the subsequent night.

然后结合我所说的非睡眠深度休息，即 20 分钟的小睡或其他一些协议，如 NSDR，非睡眠深度休息协议，我们总是在标题中提供链接，然后尝试优化当天晚上和第二天晚上的睡眠。

Some of you heard this, and it sunk in right away and it was straightforward.

你们中有些人听到了这句话，立刻就明白了，而且很简单。

Andrew Huberman:

安德鲁·休伯曼：

Others said, "Wait, I thought from a previous episode, even before that you said you're supposed to do non-sleep deep rest immediately after learning." No, we added another step.

其他人则说：“等等，我从上一集中想到，甚至在那之前你就说过学习后应该立即进行非睡眠深度休息。”不，我们又添加了一步。

The logic still follows that you want to be calm and focused during learning.

逻辑仍然是，你想在学习过程中保持冷静和专注。

Then you want to spike adrenaline at the end.

然后你想在最后刺激肾上腺素。

Most people get that backward.

大多数人都落后了。

They're drinking too much coffee or even taking nootropics and things, trying to be really focused while learning.

他们喝了太多咖啡，甚至服用了促智药之类的东西，试图在学习时真正集中注意力。

Some people are taking Adderall recreationally.

有些人服用阿得拉是为了消遣。

Something I don't recommend.

我不推荐的东西。

That's actually getting the whole process backwards, if you look at the data and the physiology.

如果你看看数据和生理学，这实际上是整个过程倒退了。

You want to spike adrenaline at the end, or immediately after, a learning episode and then non-sleep deep rest and then sleep itself.

你想在学习结束时或学习结束后立即激发肾上腺素，然后进行非睡眠深度休息，然后自行入睡。

Okay.

好的。

Four steps.

四个步骤。

Hope that clarifies things for you.

希望能为您澄清一些事情。

If you have any additional questions, please put them in the comments section below.

如果您还有任何其他问题，请在下面的评论部分提出。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so let's talk about physical performance.

好吧，我们来谈谈身体表现。

There's 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, whatever that means to you.

所以，比如睡个好觉、适当补充水分、营养充足，无论这对你意味着什么。

I know some of you like to exercise fasted.

我知道你们中有些人喜欢禁食锻炼。

Some of you prefer to have food in your stomach or have eaten a couple hours before.

有些人喜欢把食物留在胃里或在几个小时前吃过东西。

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。

There are machines and devices.

有机器和设备。

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。

Many of them, most of them, are low to zero cost.

其中许多，大多数，成本很低甚至为零。

Andrew Huberman:

安德鲁·休伯曼：

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 — we'll talk about why that's important — and that's temperature.

因此，今天我们将重点关注我认为提高身体表现、技能学习和恢复的最强大工具之一——我们将讨论为什么这很重要——那就是温度。

Now, many of you might think, "Oh, well that's kind of boring.

现在，你们中的许多人可能会想：“哦，这有点无聊。

I want to know about the magic pill that I can take that's going to allow me to dunk a basketball if I currently can't," or "I want to know about the thing that's going to let me run further and faster, is going to shed fat." Believe it or not, temperature is the most powerful variable for improving physical performance and for recovery.

我想知道我可以服用什么灵丹妙药，如果我目前不能扣篮的话，它可以让我扣篮，”或者“我想知道什么可以让我跑得更远更快，可以减肥。”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。

I would argue it's even more important than sleep because temperature itself is going to dictate how well and when you sleep and the depth of your total recovery.

我认为它比睡眠更重要，因为温度本身将决定您的睡眠质量、睡眠时间以及完全恢复的深度。

Andrew Huberman:

安德鲁·休伯曼：

There are two aspects to temperature.

温度有两个方面。

Of course there's heat and there's cold.

当然，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。

In a previous podcast episode, I talked all about growth hormone.

在之前的播客节目中，我谈到了生长激素。

You can find that episode about thyroid and growth hormone and how heat can be a powerful stimulus for increasing growth hormone, which is involved in tissue repair and, et cetera, can burn fat and improved metabolism in various ways.

您可以找到有关甲状腺和生长激素的剧集，以及热量如何成为增加生长激素的强大刺激物，生长激素参与组织修复等，可以通过多种方式燃烧脂肪并改善新陈代谢。

However, cold, I would argue, is even more powerful than heat as a tool, and I'm not just talking about putting ice packs on sore muscles or slightly sprained limbs and ankles and things of that sort.

然而，我认为，冷作为一种工具比热更强大，而且我所说的不仅仅是将冰袋放在酸痛的肌肉或轻微扭伤的四肢和脚踝之类的东西上。

Andrew Huberman:

安德鲁·休伯曼：

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, and as I mentioned before, 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，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加倍，正如我之前提到的，甚至三倍或四倍：力量、重复次数和耐力。

So this is not weak sauce, as they say, this is the stuff that can really shift the needle quite a bit, and it's not just about performing well once.

所以这不是弱酱，正如他们所说，这是真正可以改变局面的东西，而且不仅仅是一次表现良好。

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。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so we're going to cover cold.

好吧，我们要防寒。

We're going to talk a little bit about the physiology of cold and heat and how they work because as you've probably heard me say before, if you can understand some mechanism, if you can just push yourself through a little bit of new knowledge into understanding a little bit of mechanism about how you work, you'll be in a far better position to implement the tools in the best and most flexible ways for your needs.

我们将讨论一些关于冷和热的生理学以及它们如何工作，因为正如您之前可能听我说过的那样，如果您可以理解一些机制，如果您可以通过一点新知识来理解一点关于您如何工作的机制，那么您将能够更好地以最佳和最灵活的方式实现这些工具，以满足您的需求。

Andrew Huberman:

安德鲁·休伯曼：

This is why at the Huberman Lab podcast, I never ever do a, just list of the things that you should do.

这就是为什么在休伯曼实验室播客中，我从来没有做过，只是列出了你应该做的事情。

I don't believe in the just tell me what to do.

我不相信只告诉我该怎么做。

First.

第一的。

I tell you why you should do something, what's the logical framework that it's grounded in, and then we distill that down to specific protocols.

我告诉你为什么应该做某事，它所基于的逻辑框架是什么，然后我们将其提炼为特定的协议。

For those of you that are too impatient for that, there are millions if not billions of other resources out there that will take you into the cul-de-sac of one protocol that will work, and then stop working, or might work for you indefinitely.

对于那些对此太不耐烦的人来说，有数百万甚至数十亿的其他资源会将您带入一个可行的协议的死胡同，然后停止工作，或者可能无限期地为您工作。

That's not how we work here.

我们这里不是这样工作的。

This is about really understanding the mechanism so that you can tweak things and modify things, adjust the timing and the dosage of things and really get the most out of these tools and protocols.

这是关于真正理解机制，以便您可以调整和修改事物，调整事物的时间和剂量，并真正充分利用这些工具和协议。

Andrew Huberman:

安德鲁·休伯曼：

Everything I'm going to talk about pertains to both endurance exercise and strength and speed-type exercise.

我要谈论的一切都与耐力锻炼以及力量和速度型锻炼有关。

So sprints, weight lifting, endurance work, and to some extent flexibility.

所以短跑、举重、耐力训练以及一定程度的灵活性。

But we are going to cover flexibility in depth as well as another feature that's not often talked about, which is suppleness, or smoothness of movement over different ranges of movement, in a subsequent episode.

但我们将在后续章节中深入讨论灵活性以及另一个不常讨论的功能，即柔软度或不同运动范围内的运动平滑度。

Andrew Huberman:

安德鲁·休伯曼：

Let's start by talking about temperature.

我们先从温度谈起。

What is temperature?

什么是温度？

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——它不喜欢太热或太冷。

And I want to emphasize from the outset that there are many mechanisms that are installed into us by way of our evolutionary design and our genome, meaning we were just born with this stuff ready to keep our body temperature in a particular narrow range.

我想从一开始就强调，通过我们的进化设计和基因组，我们体内安装了许多机制，这意味着我们生来就有这种东西，可以将我们的体温保持在特定的狭窄范围内。

Andrew Huberman:

安德鲁·休伯曼：

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。

If your brain heats up too much neurons start dying and those neurons don't come back.

如果你的大脑升温过多，神经元就会开始死亡，并且这些神经元不会再回来。

Okay?

好的？

You may have heard about neurogenesis, the ability for the brain to regenerate itself or generate new neurons in adulthood.

您可能听说过神经发生，即大脑在成年后自我再生或产生新神经元的能力。

There's very little neurogenesis, excuse me, in adulthood even after, any time after puberty, really, And you don't want to lose neurons in the central nervous system.

抱歉，在成年期甚至在青春期后的任何时间，神经发生都非常少，真的，而且你不想失去中枢神经系统中的神经元。

If you get too hot, that'll happen.

如果你太热了，就会发生这种情况。

It's called hyperthermia.

这称为高热。

You want to avoid hyperthermia, and you have many mechanisms that are built into you to avoid becoming hyperthermic.

您想要避免体温过高，并且您体内有许多内置机制来避免体温过高。

Andrew Huberman:

安德鲁·休伯曼：

The other thing that happens when we get too warm is that we have in all of our cells what are called enzymes.

当我们变得太热时发生的另一件事是我们所有的细胞中都含有所谓的酶。

You generally know if something's an enzyme because it ends in the letters A-S-E, right?

您通常知道某种东西是否是酶，因为它以字母 A-S-E 结尾，对吗？

So lipase is an enzyme that exists to digest fats.

所以脂肪酶是一种消化脂肪的酶。

You have proteases that are there to digest proteins, right?

你有消化蛋白质的蛋白酶，对吧？

So anytime you see A-S-E, chances are it's an enzyme.

所以只要你看到 A-S-E，很可能它是一种酶。

Enzymes are proteins and they have a particular structure, and their structure becomes modified when heat increases, and that's not good.

酶是蛋白质，它们具有特定的结构，当热量增加时，它们的结构会发生改变，这是不好的。

You want their structure to be of a particular type.

您希望它们的结构属于特定类型。

Imagine a car with four wheels.

想象一辆有四个轮子的汽车。

Let's just say the car is the enzyme.

可以说，汽车就是酶。

If it gets too hot, it's like two of the wheels fall off and that thing can't function.

如果温度太高，就像两个轮子掉下来，那东西就无法运转。

Andrew Huberman:

安德鲁·休伯曼：

So one of the reasons why the body and nature goes through so much effort to build in mechanisms to make sure that we don't become too warm is because when we get too warm, these enzymes don't function.

因此，身体和大自然花费如此多的努力来建立机制以确保我们不会变得太热的原因之一是因为当我们变得太热时，这些酶就不起作用。

Cells stop functioning, they stop being able to generate energy, they stop being able to digest things, you stop being able to think and eventually those cells start dying off entirely.

细胞停止运作，它们不再能够产生能量，它们不再能够消化东西，你不再能够思考，最终这些细胞开始完全死亡。

So keeping temperature in a particular range is really good.

因此，将温度保持在特定范围内确实很好。

You don't want to get too hot.

你不想变得太热。

We have much more flexibility in terms of getting cold.

我们在变冷方面有更多的灵活性。

Andrew Huberman:

安德鲁·休伯曼：

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, okay?

然而，你感到寒冷的范围比变得太热的范围要大得多，好吗？

And in general, the idea is to keep the body and brain in a particular range, but anytime 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。

If you were outside on a cold day or you were to get into a cold shower or a cold lake, various things would happen to insulate heat within your body.

如果你在寒冷的日子在外面，或者你要洗冷水澡或进入冰冷的湖水，就会发生各种事情来隔绝你体内的热量。

This is all pretty straightforward and obvious, I realize.

我意识到，这一切都非常简单明了。

Andrew Huberman:

安德鲁·休伯曼：

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。

When you get into cold water, you secrete adrenaline.

当你进入冷水时，你会分泌肾上腺素。

On a hot day, if it's really hot, or in a very hot sauna or in the hot desert, you will generate what are called heat-shock proteins, which will set off other sets of cascades, metabolic cascades, biological cascades.

在炎热的一天，如果真的很热，或者在非常热的桑拿房或炎热的沙漠中，你会产生所谓的热休克蛋白，这将引发其他组的级联、代谢级联、生物级联。

But the simplest way to think about this process is that when we get cold, we tend to vasoconstrict, our blood vessels tend to constrict, and we tend to push energy toward the core of our body to preserve our core organs.

但思考这个过程的最简单方法是，当我们变冷时，我们倾向于血管收缩，我们的血管倾向于收缩，并且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。

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。

Andrew Huberman:

安德鲁·休伯曼：

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

相反，当我们的血管升温、血管舒张时，它们就会扩张一点，更多的血液流向我们的周围，更多的血液可以在全身流动，我们就会出汗，我们就会出汗。

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。

Animals, as you know, vary in their capacity to sweat.

如您所知，动物的出汗能力各不相同。

Some animals like camels won't start sweating at first if they heat up, what they'll do is they'll spit, they'll dump heat by spitting, Okay, dogs pant — Costello's off to my left here, he pants when he gets too warm, he can't sweat.

有些动物，比如骆驼，如果变热了，一开始不会出汗，它们会吐口水，通过吐口水来散发热量，好吧，狗喘气——科斯特洛就在我左边，当他太热时，他会喘气，他出不出汗。

Or dogs can maybe sweat a little bit.

或者狗可能会出一点汗。

But we can sweat.

但我们可以流汗。

And you've probably noticed that on a humid, hot day, you'll feel much warmer just walking or running than you would with the equivalent exercise or movement that you would on a cold day.

您可能已经注意到，在潮湿炎热的日子里，与在寒冷的日子里进行同等锻炼或运动相比，步行或跑步会感觉温暖得多。

Andrew Huberman:

安德鲁·休伯曼：

And some of you probably know this, but if you don't, the reason is you sweat on a cold day, but because the air is dry, typically, you will bring that sweat to the surface and, provided you're wearing clothes that allow some air to get out away from the bodies — so you're not wearing really tight spandex-type clothing or something like that, or seal-type, Saran Wrap-type clothing — that sweat will evaporate off into the dry atmosphere.

你们中的一些人可能知道这一点，但如果您不知道，原因是您在寒冷的日子里出汗，但由于空气干燥，通常情况下，您会将汗水带到表面，并且只要您穿的衣服可以让一些空气从身体中排出 - 所以您没有穿着非常紧身的氨纶型衣服或类似的衣服，或者密封型、保鲜膜型衣服 - 汗水就会蒸发到干燥的空气中。

Andrew Huberman:

安德鲁·休伯曼：

Whereas on a humid day, the reason you see people in New York and Florida on a humid summer day and they're like moving their shirts off themselves, and you see people with big sweat stains and back sweat stains and all this kind of stuff, is because they're sweating as they normally would, but it's humid.

而在潮湿的日子里，你在纽约和佛罗里达州看到人们在潮湿的夏日，他们就像把衬衫从身上脱下来，你看到人们有大汗渍和背部汗渍以及所有类似的东西，是因为他们像平常一样出汗，但那里很潮湿。

And so the humidity of the air doesn't allow transfer of that sweat into the atmosphere as readily.

因此，空气湿度不允许汗水轻易转移到大气中。

And so you're hot, okay?

所以你很热，好吗？

So without the evaporation, you're going to be warmer.

所以如果没有蒸发，你会变得更暖和。

So we evaporate off sweat, we sweat, and we vasodilate when we want to dump heat.

因此，当我们想要排出热量时，我们就会蒸发汗液、出汗、血管舒张。

When we want to maintain heat, we vasoconstrict and we tend to not sweat.

当我们想要保持热量时，我们会收缩血管，并且往往不会出汗。

Andrew Huberman:

安德鲁·休伯曼：

The other thing that happens is you'll get goosebumps, so called goose pimples, they're sometimes called.

另一件发生的事情是你会起鸡皮疙瘩，有时也被称为鸡皮疙瘩。

Those are a throwback to the time where we had fur over most, not all of our body; all mammals in the cold have a process whereby adrenaline is released at low levels, typically into the body.

这让人回想起那个时代，我们的大部分身体，而不是整个身体都长着皮毛。所有处于寒冷环境中的哺乳动物都有一个过程，即肾上腺素以低水平释放，通常释放到体内。

That adrenaline activates what are called sympathetic fibers.

肾上腺素会激活所谓的交感纤维。

They have nothing to do with sympathy.

他们与同情心无关。

Those little fibers, which are neurons, those fibers that — what I'm saying are fibers are neurons, not clothing fibers — reach up into the skin.

那些小纤维，即神经元，那些纤维——我所说的纤维是神经元，而不是衣服纤维——伸入皮肤。

So your whole body is covered with these little tiny neurons that reach up into the skin.

所以你的整个身体都覆盖着这些伸入皮肤的微小神经元。

And when we are cold, they actually mechanically take the hair follicle and bend it up.

当我们感到寒冷时，它们实际上会机械地抓住毛囊并将其弯曲。

It's some, it's a process called piloerection, P-I-L-O-erection.

有一些，这是一个称为立毛、P-I-L-O-勃起的过程。

Okay, so on a hot day you want to dump heat.

好吧，所以在炎热的天气里你想排出热量。

Okay?

好的？

So on a hot day what would happen is you'd actually not see those goose pimples because you want the hairs lying down, which actually you would think that might insulate you more, but would actually let more heat dissipate out through the skin.

因此，在炎热的天气里，您实际上不会看到那些鸡皮疙瘩，因为您希望毛发平躺，实际上您会认为这可以使您更加隔热，但实际上会让更多的热量通过皮肤散发出去。

On a cold day, you get these goose pimples or goosebumps, which are really just an ancient carryover from the body's attempt to make hair stand up on end.

在寒冷的日子里，你会起鸡皮疙瘩或鸡皮疙瘩，这实际上只是身体试图让头发竖起来的古老遗留物。

And when hairs stand up on end and they're very close together, that traps air in between them and actually creates a sort of insulated blanket of a warm air.

当毛发竖立起来并且它们靠得很近时，空气就会被困在它们之间，实际上会形成一种隔热的暖空气毯。

Andrew Huberman:

安德鲁·休伯曼：

If you've ever seen an animal like a malamute or a husky, you might think, "Oh, that poor thing; on a hot day, what does it do?

如果你曾经见过像雪橇犬或哈士奇这样的动物，你可能会想，“哦，可怜的东西；在炎热的天气里，它会做什么？

You know, with all that hair?" Well, it can be warm.

你知道吗，这么多头发？”嗯，它可以是温暖的。

So the animal will typically pant and its hair will lay down, which you might think would act as more of a blanket, but on a cold day what'll happen is they'll become very puffy, their hair will stand up on end, and that's actually trapping heat between the hairs, and they're actually quite well insulated.

因此，动物通常会气喘吁吁，头发会垂下来，你可能认为这更像是一条毯子，但在寒冷的日子里，会发生的情况是它们会变得非常浮肿，它们的头发会竖起来，这实际上将热量困在毛发之间，而且它们实际上隔热得很好。

Andrew Huberman:

安德鲁·休伯曼：

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。

Andrew Huberman:

安德鲁·休伯曼：

And now the most important thing to understand is that if you get too hot, not only do those enzymes stop working, but your ability to contract your muscles stops.

现在最重要的是要了解，如果你变得太热，不仅这些酶会停止工作，而且你收缩肌肉的能力也会停止。

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

好吧，我要重复一遍，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。

Doesn't matter if you're running a marathon, doesn't matter if you're doing a yoga class, doesn't matter if you're going for a 700 pound squat.

如果你正在跑马拉松，如果你在上瑜伽课，如果你要进行 700 磅的深蹲，都没有关系。

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。

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

这非常热，但是这个温度可以在本地非常快地产生。

Andrew Huberman:

安德鲁·休伯曼：

Now, if you're too cold, it's true, it's hard to generate muscle contractions.

现在，如果你太冷，确实很难产生肌肉收缩。

I got into doing some cold water swimming a little while ago, and we would joke that you come out of the water — we do no wetsuits.

不久前，我开始在冷水里游泳，我们开玩笑说你从水里出来——我们不做潜水衣。

I'm not recommending people do this necessarily, unless you're with, certainly with somebody else who's skilled at doing it, which I was, and you come out and you feel like you have claws for hands.

我并不建议人们一定这样做，除非你和其他擅长这样做的人一起，当然是和其他擅长这样做的人在一起，就像我一样，当你出来时，你会觉得你的手有爪子。

You could never text on a phone for the first few minutes.

在最初的几分钟里你永远不能打电话发短信。

I mean the water was very, very cold and you can't even move your face.

我的意思是水非常非常冷，你甚至无法移动你的脸。

And so muscles will become rigid, but heating up muscles causes them to fail to be able to generate more contractions.

因此肌肉会变得僵硬，但肌肉升温会导致它们无法产生更多收缩。

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

简而言之，如果你感觉太热，你就停止锻炼；如果你感觉太热，你就停止锻炼。你甚至可能没有意识到，你进一步锻炼的意愿、你更努力的能力，完全取决于肌肉的热量，无论是局部还是整个系统。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about your whole system because I just described heat dumping and heat maintaining.

因此，让我们来谈谈您的整个系统，因为我刚刚描述了散热和保温。

I told you that increasing heat makes it hard for muscles to contract.

我告诉过你，热量增加会使肌肉难以收缩。

It will stop you from being able to run further and faster.

它会阻止你跑得更远更快。

It will stop you from being able to lift more weights, more sets, more repetitions.

它会阻止你举起更多的重量、更多的组数、更多的重复次数。

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。

Andrew Huberman:

安德鲁·休伯曼：

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。

There are data from my colleague Craig Heller's lab in the Department of Biology at Stanford, and there are data that are now being implemented.

这些数据来自我的同事克雷格·海勒（Craig Heller）在斯坦福大学生物系的实验室，这些数据现在正在实施。

They were first implemented in a grant funded by DARPA, but now in professional sports teams, 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.

它们最初是在 DARPA 资助的拨款中实施的，但现在在职业运动队中，许多（如果不是全部）NFL 球队现在都在使用这项技术，军事用途也如此，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。

Andrew Huberman:

安德鲁·休伯曼：

And when I say really improve, it is striking.

当我说真正的进步时，这是令人震惊的。

I'm going to give away a little hint to this now and then I'm going to tell you a little bit more of the data later after I tell you the protocols.

我现在将对此给出一些提示，然后在我告诉您协议之后，我将告诉您更多的数据。

Proper cooling of the body, which has to be done in a very specific way, has allowed recreational athletes, so college students and typical adults as well as professional athletes, to go from doing their usual output.

身体的适当冷却必须以非常特定的方式进行，这使得休闲运动员、大学生、典型成年人以及职业运动员能够摆脱平常的训练。

In this case, what comes to mind best would be a particular professional athlete, who was a member of the 49ers at the time, was able to do 40 dips on his first set — 30, 20, 20 — basically did 10 sets of dips unassisted with anything else.

在这种情况下，最让人想到的是一位特定的职业运动员，他当时是 49 人队的一员，他能够在第一组中完成 40 组臂屈伸——30、20、20——基本上在没有其他任何辅助的情况下完成了 10 组臂屈伸。

That's impressive, especially since he's a really large guy.

这令人印象深刻，尤其是因为他是一个非常大的人。

Forty dips is respectable.

四十次下降是值得尊敬的。

These are strict full-range dips, and then by the tenth set, there's a steep drop-off using proper cooling of particular body compartments.

这些都是严格的全方位下降，然后到第十组，通过对特定身体隔室进行适当冷却，会出现急剧下降。

He was able to triple that within less than a week and maintain that performance even without the cooling approach.

他能够在不到一周的时间内将其提高两倍，并且即使没有冷却方法也能保持这种性能。

So it was actually a conditioning effect.

所以这实际上是一种调节作用。

Andrew Huberman:

安德鲁·休伯曼：

All right, I'll get back to this in a little bit, but there are other fantastic leaps of effort and leaps of performance that were demonstrated including endurance running.

好吧，我稍后会回到这个问题，但是还有其他出色的努力飞跃和性能飞跃被证明，包括耐力跑。

Before I continue any further, I just want to underscore again that overheating is terrible.

在继续之前，我想再次强调过热是可怕的。

There's a famous example of this.

有一个著名的例子。

This was about 10, 15 years ago, when a number of dietary supplements that included things like epinephrine, which is a stimulant, it's a beta-adrenergic stimulant, drugs like clenbuterol, which were then banned from the Olympics, which are still out there, have been in recreational use, which were beta-adrenergic agonists.

那是大约10、15年前，当时有许多膳食补充剂，包括肾上腺素（一种兴奋剂）、β-肾上腺素能兴奋剂、克伦特罗等药物，当时在奥运会上被禁止使用，但仍然存在，但它们一直被用于娱乐用途，它们是β-肾上腺素能激动剂。

So these are drugs that sort of mimic epinephrine, adrenaline, to some extent.

这些药物在某种程度上模仿肾上腺素。

I know I'm oversimplifying this here.

我知道我在这里过于简单化了。

They improve flat loss because the effects on metabolism, but they heat up the body.

它们会改善体重损失，因为它们会影响新陈代谢，但它们也会使身体升温。

And what happened was, this hit the press very widely, is high school football players and various professional athletes were dropping dead because they were overheating during practice or in competition.

发生的事情引起了媒体的广泛关注，高中橄榄球运动员和各种职业运动员因为在练习或比赛中过热而死亡。

So much so that clenbuterol was banned.

以至于克伦特罗被禁止了。

Andrew Huberman:

安德鲁·休伯曼：

Although every once in a while somebody gets in trouble for using this.

尽管偶尔有人会因为使用这个而遇到麻烦。

There was an instance of this recently in professional boxing, which was attributed to a bad meat that had contained the clenbuterol.

最近在职业拳击比赛中就有这样的例子，原因是劣质肉中含有瘦肉精。

I don't know what the source was; I don't have any commentary about that, but it still is in use.

我不知道来源是什么；我对此没有任何评论，但它仍在使用中。

But these drugs increase body temperature, increase fat loss, but carry a severe danger.

但这些药物会增加体温、增加脂肪减少，但也带来严重的危险。

And that's the danger of hyperthermia.

这就是高热的危险。

In fact, I would argue, and I think in talking to some folks in various professional fighting organizations, it's very clear that a lot of the deaths that one sees in professional combat sports may have to do as much with dehydration and overheating as it does with getting hit in the head, which is also bad, but that things can compound.

事实上，我认为，在与各种职业格斗组织的一些人交谈时，我认为很明显，在职业格斗运动中看到的许多死亡可能与脱水和过热有关，也与头部受到击中有关，这也很糟糕，但事情可能会复杂化。

They can have a synergistic effect.

它们可以产生协同效应。

Andrew Huberman:

安德鲁·休伯曼：

And just a note about that and hyperthermia and its dangers as well.

请注意这一点以及高热及其危险。

My first project ever in science was to evaluate the thermogenic effects of MDMA, of ecstasy.

我在科学领域的第一个项目是评估摇头丸的产热效应。

That was my senior thesis in college, actually.

事实上，那是我大学的毕业论文。

And so thermo — what we found was that, indeed, drugs that remove your understanding of how warm you are cause you to not take on the appropriate behaviors to cool yourself, right?

因此，我们发现，事实上，药物会消除你对自己有多热的理解，导致你无法采取适当的行为来让自己冷静下来，对吗？

So your vasoconstriction and your sweating, those are autonomic; those are going to happen no matter what unless you happen to take something that blocks that effect.

所以你的血管收缩和出汗都是自主的；无论如何，这些都会发生，除非你碰巧服用了某种东西来阻止这种影响。

However, there are a lot of things that we as humans do to prevent ourselves from overheating, and the main one is stop.

然而，作为人类，我们会做很多事情来防止自己过热，其中最主要的就是停止。

When we are running in the desert or when we're running very hard and suddenly we stop, oftentimes that's because the muscles are overheating.

当我们在沙漠中跑步时，或者当我们跑得很辛苦时突然停下来，通常是因为肌肉过热。

It's a subconscious thing.

这是潜意识的事情。

Andrew Huberman:

安德鲁·休伯曼：

We won't often think, "Oh, I'm really much too warm." It's just that we stop and it's a self-preservation mechanism.

我们不会经常想：“哦，我真的太热情了。”只是我们停下来，这是一种自我保护机制。

Sometimes it kicks in too early, sometimes it kicks in too late.

有时它启动得太早，有时又启动得太晚。

Kicks in too late, you can die.

太迟了，你可能会死。

There's an instance in the 1984 Olympics.

1984年奥运会就有一个例子。

That was the first year, I believe, that there was a women's marathon.

我相信那是第一年举办女子马拉松比赛。

I think that's correct.

我认为这是正确的。

And one of the front runners, or top picks for winning, was heading into the stadium, and all of a sudden it seemed as if she was lost.

其中一位领跑者，或者说获胜的最佳人选，正在走进体育场，突然之间，她似乎迷失了方向。

She was kind of wandering around not knowing where she should go, and in fact, she was in a position to win or at least take second place, at least take silver — got totally disoriented and did miserably in the race, and she was hyperthermic, she was running against that reflex to stop.

她有点徘徊，不知道自己应该去哪里，事实上，她有机会获胜，或者至少获得第二名，至少获得银牌——她完全迷失了方向，在比赛中表现很糟糕，而且她体温过高，她正在违背本能地停下来。

So dumping heat is key.

因此，排出热量是关键。

Andrew Huberman:

安德鲁·休伯曼：

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。

So what I'm about to tell you will allow you to perform better in all forms of exercise, and it is not commonly known, unfortunately.

因此，我要告诉您的内容将使您在各种形式的锻炼中表现得更好，但不幸的是，这一点并不为人所知。

I'm here to try and change that.

我来这里是为了尝试改变这一点。

You have three compartments for increasing or dumping heat in your body.

您拥有三个隔间，用于增加或排出体内的热量。

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 — the core of your body.

你的核心器官——你的心脏、你的肺、你的胰腺、你的肝脏——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。

Andrew Huberman:

安德鲁·休伯曼：

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 glaborous 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, glaborous 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 glaborous 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光滑的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。

Andrew Huberman:

安德鲁·休伯曼：

Now, this has ancient roots.

现在，这有古老的根源。

Typically, if you were another mammal like a bear or some sort of ape, you would have hair all over your body.

通常，如果您是另一种哺乳动物，例如熊或某种猿，您的全身都会长有毛发。

Now, we all know some pretty hairy people, or presumably you've heard that there are these hairy people.

现在，我们都认识一些非常多毛的人，或者想必您听说过有这些多毛的人。

I know a few excessively hairy people, and Costello's excessively hairy, but he's not a person obviously.

我认识一些毛发过多的人，科斯特洛的毛发过多，但他显然不是一个人。

But all mammals have hair on their bodies, just some people have very light hair or very fine hair.

但所有哺乳动物的身上都有毛发，只是有些人的毛发很浅或很细。

We don't have hair on these glaborous skin regions.

我们这些无毛的皮肤区域没有毛发。

Now of course you can have beard or facial hair growth, but they're still regions like the cheeks and other areas that maintain this special vasculature.

当然，现在你可以长出胡须或面部毛发，但它们仍然是脸颊和其他维持这种特殊脉管系统的区域。

So technically the hands and feet are real glaborous skin, and the face is not always quite classified as glaborous.

因此，从技术上讲，手和脚是真正的无毛皮肤，而脸部并不总是被归类为无毛皮肤。

But these three locations: face; palms of hands, not tops; and bottoms of feet, are very good at dumping heat and bringing in cool.

但这三个位置：脸；手掌，而不是顶部；和脚底，非常善于散发热量和带来凉爽。

And the reason is, there's a rule in vascular biology that blood moves from arteries to capillaries and then to veins and then back to the heart.

原因是，血管生物学中有一条规则，血液从动脉流向毛细血管，然后流向静脉，然后回到心脏。

Andrew Huberman:

安德鲁·休伯曼：

So arteries, which are the big ones; obviously capillaries, which are the little fine ones where oxygen and carbon dioxide are exchanged; and veins, which then bring blood back to the heart, and other tissues, of course.

动脉是大动脉；显然是毛细血管，它们是氧气和二氧化碳交换的小细血管；和静脉，然后将血液带回心脏，当然还有其他组织。

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 described in the medical textbook, so you can find them in "Gray's Anatomy," not the television show, but the actual "Gray's Anatomy" textbook, which is a real thing that exists, and in all medical textbooks.

AVA 在医学教科书中有所描述，因此您可以在“格雷的解剖学”中找到它们，而不是电视节目，而是实际的“格雷的解剖学”教科书，这是真实存在的，并且在所有医学教科书中。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so let's talk about AVAs and what they are and why they allow these three regions of the body to heat or cool ourselves more readily.

好的，让我们来谈谈 AVA、它们是什么以及为什么它们能让身体的这三个区域更容易地加热或冷却我们自己。

So what are AVAs?

那么什么是 AVA？

AVAs are arteriovenous anastomoses.

AVA 是动静脉吻合术。

So if you want to look that up, you can just look up AVAs, veins — capillaries, arteries if you like, but I'll spell it for you.

所以如果你想查的话，你可以查 AVA、静脉、毛细血管、动脉，如果你愿意的话，但我会为你拼写出来。

A-R-T-E-R-I-O, arterio, venous, V-E-N-O-U-S, arteriovenous anastomoses, A-N-A-S-T-O-M-O-S-E-S, arterial venous 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，动静脉吻合。

Okay, you want to know about arteriovenous anastomoses, trust me.

好吧，你想了解动静脉吻合术，相信我。

And you want to remember that they're in your hands, the bottoms of your feet and on your face, and in particular on the palms of your hands, not the tops of your hands.

你要记住，它们在你的手上、脚底和脸上，特别是在你的手掌上，而不是你的手背上。

Andrew Huberman:

安德鲁·休伯曼：

Now before I said blood flows typically from arteries to capillaries to veins and then back to the heart.

之前我说过，血液通常从动脉流向毛细血管，流向静脉，然后流回心脏。

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

但 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're little, short vessel segments.

它们是又小又短的血管片段。

They have a big, large inner diameter, and they have this very thick muscular wall, and they get input from what are called adrenergic neurons.

它们有一个很大很大的内径，并且有非常厚的肌肉壁，并且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。

Andrew Huberman:

安德鲁·休伯曼：

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。

We're not going to make this a physics class, but if you want to look that up, you can; you can just look up how does the radius of a tube or pipe relate to how quickly or how much stuff can flow through it.

我们不会将其设为物理课，但如果您想查找，可以；您只需查看管子或管道的半径与流经其的速度或流量之间的关系即可。

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 venousarterio 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。

Andrew Huberman:

安德鲁·休伯曼：

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。

When I say heat up or cool down, I mean actually heat or cool, the core in your brain.

当我说加热或冷却时，我的意思是实际上加热或冷却，即你大脑的核心。

Okay, so this is vitally important.

好的，所以这非常重要。

I realize we're getting down into the mechanistic weeds here, but you need to know that 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.

我意识到我们正在深入讨论机械杂草，但您需要知道身体、手掌、脚底和脸部的这三个部分是控制温度以极大提高身体表现的最佳杠杆点。

Okay?

好的？

Andrew Huberman:

安德鲁·休伯曼：

I also want to point out that the work that I'm going to tell you about is not work from my laboratory.

我还想指出，我要告诉你们的工作并不是我实验室的工作。

It's the work of, as I mentioned, my colleague Craig Heller's laboratory at Stanford, and we're going to have Craig on as a guest to talk more about these discoveries — they are his and his colleagues' discoveries — and how you can leverage them.

正如我提到的，这是我的同事克雷格·海勒在斯坦福大学的实验室的工作，我们将邀请克雷格作为嘉宾更多地谈论这些发现——它们是他和他的同事的发现——以及如何利用它们。

They're building out some amazing technology.

他们正在开发一些令人惊叹的技术。

I had a conversation with Craig yesterday as a prelude to this episode and to the future conversation with him.

昨天我和克雷格进行了一次谈话，作为这一集以及未来与他谈话的前奏。

So you're getting the very latest on this topic.

因此，您将获得有关此主题的最新信息。

Andrew Huberman:

安德鲁·休伯曼：

So, what Craig and his colleagues did really illustrates perfectly what these body surfaces can do and why they were studying overheating in athletes and in military and in construction workers and trying to prevent it.

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的作用，以及为什么他们要研究运动员、军队和建筑工人的过热现象并试图预防它。

And they did a bunch of experiments.

他们做了很多实验。

I won't go into all of them now, but 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 in reps to absolutely staggering degree.

我现在不会详细讨论所有这些，但他们本质上发现的是，冷却手掌，手掌冷却，可以让人们、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。

Andrew Huberman:

安德鲁·休伯曼：

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。

Because in doing so, you'll really understand how and why the best protocols exist for being able to do more work, to be able to exercise longer and actually to feel good doing it.

因为这样做时，您将真正了解如何以及为何存在最好的协议，以便能够做更多的工作，能够锻炼更长时间，并真正感觉良好。

You actually can make a doubling of your dips, or believe it or not, a tripling or quadrupling or more of your pull-ups fairly straightforward.

不管你信不信，你实际上可以将引体向上加倍，或者将引体向上增加三倍、四倍或更多，这相当简单。

I mentioned before that when muscle heats up, enzymes start getting disrupted, and ATP and muscles can't work so well, and those muscles can't contract.

我之前提到过，当肌肉升温时，酶开始受到干扰，ATP 和肌肉就不能很好地工作，这些肌肉就无法收缩。

Andrew Huberman:

安德鲁·休伯曼：

Let's get a little more specific about that.

让我们更具体一点。

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

这里涉及的酶称为丙酮酸激酶。

You don't need to know about pyruvate kinase, but what you do need to know is that it ends A-S-E, which means it's an enzyme.

您不需要了解丙酮酸激酶，但您需要知道它以 A-S-E 结尾，这意味着它是一种酶。

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。

Andrew Huberman:

安德鲁·休伯曼：

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

因此，如果你能保持较低的温度，单位时间内你可以做更多的工作，你可以做更多的引体向上。

And that actually was done by Craig and his colleagues — excuse me, the pull-ups weren't actually done by Craig.

这实际上是克雷格和他的同事做的——对不起，引体向上实际上并不是克雷格做的。

I don't know how many pull-ups Craig can do.

我不知道克雷格能做多少个引体向上。

I'll ask him next time, both cooled and uncooled, how many pull-ups he can do.

下次我会问他，无论是冷气还是非冷气，他能做多少个引体向上。

But 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.

但他们本质上所做的是，他们把一个可以在第一组做 10 个引体向上的人带进实验室，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。

And if you've ever tried this, what you find is that you start dropping to eight, seven, six, et cetera.

如果你曾经尝试过这个，你会发现你开始下降到八、七、六等等。

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.

然后他们知道这些 AVA，即手掌中的这些门户，是既加热身体又排出身体热量的好方法。

Andrew Huberman:

安德鲁·休伯曼：

They used a device, and I'll talk about what you can do at home, but a device where they had had people hold onto what was essentially a cold tube.

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, 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.

管子不能冷到引起血管收缩，因为这样寒冷就不会从管子传递到手和核心，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，这​​些所谓的手掌区域，然后冷却核心。

And in theory, by lowering body temperature would allow the person or the athlete to do more work.

理论上，通过降低体温可以让个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 a hundred 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一百个引体向上。

Andrew Huberman:

安德鲁·休伯曼：

Okay?

好吧？

So it might have taken anywhere from 10 to 15 or maybe more sets, depending on how skilled that person was, but in a fixed amount of time.

因此，可能需要 10 到 15 组甚至更多组，具体取决于该人的技术水平，但时间是固定的。

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 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 sessions, 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，如果它在之前的训练中受到任何损伤，通常你在训练中不会做得那么好，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.

每隔一组后，人就拿着冷管，给身体降温，休息；其他一切都保持不变。

And they found that they went to 180 pull-ups, which is incredible.

他们发现他们做了 180 个引体向上，这令人难以置信。

It's a near doubling.

几乎翻了一番。

And by doing this repeatedly over several sessions, over several weeks, they quickly went, in the cooling group, from a maximum of somewhere between 180 and 200, as I recall, I'm sort of estimating now, to 600 pull-ups in the equivalent amount of time, which is absolutely incredible.

通过在几周的时间里反复进行几次引体向上，在冷却组中，他们很快就从最多 180 到 200 次（我现在大概是这样估计），在同等时间内完成了 600 次引体向上，这绝对令人难以置信。

Andrew Huberman:

安德鲁·休伯曼：

They then repeated this in a study on the bench press, and actually the bench press study was pretty interesting because they actually had a control group that was admittedly taking specific amounts of anabolic steroids.

然后他们在卧推研究中重复了这一点，实际上卧推研究非常有趣，因为他们实际上有一个对照组，该组确实服用了特定量的合成代谢类固醇。

The anabolic steroid was testosterone cypionate, which is essentially testosterone, and indeed the testosterone cypionate, the steroid group improved at a rate of about 1% per week.

合成代谢类固醇是环丙酸睾酮，本质上是睾酮，而且确实是环丙酸睾酮，类固醇组以每周约 1% 的速度改善。

In other words, difference...

换句话说，差异...

There were differences, and the cooling group basically left all other groups in the dust.

差异是有的，冷却组基本上把其他组都甩在了后面。

It was just remarkable.

这真是太了不起了。

So cooling the core, I want to be very clear that it's not cooling the muscle.

因此，冷却核心，我想非常清楚地表明它并没有冷却肌肉。

It wasn't about cooling the chest alone or just cooling the palms.

这不仅仅是冷却胸部或仅仅冷却手掌。

It was about allowing cold to pass through the palms because of the unique vasculature that's there, these AVAs, allowed the subjects to do far more work per unit time.

这是为了让寒冷通过手掌，因为那里有独特的脉管系统，这些 AVA 允许受试者在单位时间内做更多的工作。

Andrew Huberman:

安德鲁·休伯曼：

And the important thing is that if they were to come back after doing 600 pull-ups or 500 pull-ups, you might say, "Well, wow, that's going to create a situation where recovery is going to be absolutely impossible." They could come back, not use the cooling, and they still saw a highly significant increase in the amount or the number of pull-ups or dips or bench press weight that they could do.

重要的是，如果他们在做 600 次引体向上或 500 次引体向上后回来，你可能会说，“嗯，哇，这将造成一种绝对不可能恢复的情况。”他们可以回来，不使用冷却，他们仍然看到他们可以做的引体向上或臂屈伸或卧推重量的数量或次数显着增加。

Okay?

好的？

So what that meant is that it was both an excellent performance and an excellent training stimulus that they were able to recover from.

所以这意味着这既是一场出色的表现，也是一次出色的训练刺激，他们能够从中恢复过来。

Okay?

好的？

Andrew Huberman:

安德鲁·休伯曼：

I don't know if all of you are following this, but these are the sorts of increases in exercise output that are absolutely staggering, and that's why professional teams, and the military, and others capitalized on them very quickly and use these.

我不知道你们是否都在关注这一点，但是这些训练输出的增加绝对是惊人的，这就是为什么专业团队、军队和其他人很快就利用它们并使用它们。

Andrew Huberman:

安德鲁·休伯曼：

Now you may be asking, what about endurance?

现在你可能会问，耐力怎么样？

Right?

正确的？

Not everyone wants to be able to bench press a lot for multiple reps and sets, and I should just mention for the bench pressing it was, I believe they found people that could bench press 225.

并不是每个人都希望能够进行多次卧推，进行多次卧推，我应该提一下卧推，我相信他们找到了可以卧推 225 次的人。

So that's two 45-pound plates on the 45-pound standard Olympic bar, for repetitions of anywhere from six to 10.

因此，在 45 磅标准奥林匹克杠上放置两个 45 磅重的杠铃片，可重复 6 到 10 次。

And then they had them do the same thing.

然后他们让他们做同样的事情。

They did a set, they'd rest two or three minutes, sometimes up to four minutes, then do another set, repeat, repeat, repeat.

他们做一组，休息两三分钟，有时长达四分钟，然后做另一组，重复，重复，重复。

And with cooling, they were able to increase the amount of work, the number of reps with the same weight.

通过冷却，他们能够增加工作量，即相同重量的重复次数。

Sometimes they did have to increase sets to approximately double.

有时他们确实必须将组数增加到大约两倍。

So it's pretty fantastic.

所以这真是太棒了。

So with endurance, similar increases have been shown, and the way that they would do those tests are a little bit different.

因此，在耐力方面，也显示出类似的增长，但他们进行这些测试的方式略有不同。

Andrew Huberman:

安德鲁·休伯曼：

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.

他们还指出了一个非常重要的机制，解释了为什么当我们意识到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 and muscle and your willpower.

因此，它直指温度、肌肉和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。

So I'm not talking about the kind of stuff that you see as kind of click-bait on the Internet, or "increase willpower now" or "become resilient now" or "never do this again if you want to be mentally strong;" I'm talking about a physiological mechanism that exists in the body and brain that causes you to stop or that will allow you to continue to go harder and further than you normally would.

所以我不是在谈论你在互联网上视为点击诱饵的那种东西，或者“现在增强意志力”或“现在变得有弹性”或“如果你想在精神上坚强，就永远不要再这样做；”我说的是存在于身体和大脑中的一种生理机制，它会导致你停下来，或者让你继续比平常更努力、更远。

Andrew Huberman:

安德鲁·休伯曼：

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.

换句话说，如果你加热太多，你就会停下来或者你会死。

Typically, people stop.

通常，人们会停下来。

There are individuals who will push to the point where they black out and die in the same way that, and please don't do this experiment, there are people who can sit down face-to-face and say, "Let's hold our breath.

有些人会以同样的方式逼到昏厥而死，请不要做这个实验，有些人可以面对面坐下来说：“让我们屏住呼吸。

And whoever breathes first loses." Some people will just go until it's painful and then they'll gasp and take a big breath.

谁先呼吸，谁就输了。”有些人会一直坚持下去，直到感到疼痛，然后他们就会大口喘气。

There are always those individuals who can override that reflex and they will go until they pass out.

总有一些人可以超越这种反射，他们会一直走下去，直到昏倒。

And if you do that in water, you can very easily die.

如果你在水中这样做，你很容易就会死。

So please don't do that experiment.

所以请不要做那个实验。

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.

但是，有一种将身体与大脑、大脑与身体联系起来的反射，当我们变得太热时，就会停止我们的努力。

Andrew Huberman:

安德鲁·休伯曼：

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，不是让人们跑到外面直到他们绝对不想再跑，而是将他们放在跑步机上并设定速度。

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.

你分组并在不同的温度环境下进行。

So some people are running in a nice chilly laboratory; they get their heart rate up.

所以有些人在一个寒冷的实验室里跑步；他们的心率会加快。

So maybe their heart rate goes from 40 or 50 baseline heart rate, maybe it gets up to 80 or a hundred, and then they keep the rate of the treadmill going the same, and they'll just plateau.

因此，也许他们的心率从 40 或 50 基线心率上升，也许上升到 80 或 100，然后他们保持跑步机的心率保持不变，他们就会趋于稳定。

So they'll get into a steady state cadence or rhythm, and their heart is beating it more or less a steady state.

因此，他们会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。

Eventually they'll probably stop because they have something else to do.

最终他们可能会停下来，因为他们还有其他事情要做。

But people will continue at that temperature and at that heart rate, unless you start turning up the temperature in the room, and at some point they will stop, and they'll stop much earlier when it gets hot because of something called cardiac drift.

但人们会继续保持在那个温度和心率，除非你开始调高房间里的温度，在某个时候他们会停止，而且当天气变热时，他们会因为所谓的心脏漂移而更早停止。

Andrew Huberman:

安德鲁·休伯曼：

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 a hundred beats per minute, doesn't matter.

假设我正在跑步，并且在跑步机上以稳定的节奏跑步，我的心率是每分钟 85 次或每分钟 100 次，这并不重要。

Let's say a hundred just for sake of example.

为了举例，我们假设有一百个。

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

好吧，只是让房间更热就会进一步增加我的心率，即使我的输出量相同，并且大脑会进行计算；它以某种方式发现，有一个热量成分会增加心率，而有一个来自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。

Okay?

好的？

Andrew Huberman:

安德鲁·休伯曼：

And some of you may think, "Well, there are people who just run and run and run and never stop." Eventually everyone stops.

你们中的一些人可能会想，“嗯，有些人只是跑啊跑啊跑，永不停歇。”最终大家都停下来了。

Maybe it's because the race ended.

也许是因为比赛结束了。

Maybe it's because, you know, everyone else quit.

也许是因为，你知道，其他人都退出了。

I actually saw some stuff online.

其实我在网上看到过一些东西。

There are these races where people just will continuously do the same loop until everyone else drops out, and then one guy or gal keeps going and passed everybody.

在这些比赛中，人们会不断地做同样的循环，直到其他人退出，然后一个人或女孩继续前进并超越所有人。

But typically it stops because the race is over or because people quit.

但通常情况下，它会因为比赛结束或人们退出而停止。

Increasing temperature increases the rate of quitting in part, not entirely, but in part because of this thing called cardiac drift, which you've probably experienced if you've been out on a hot day and you're walking uphill, you might stop to take a breath.

气温升高会增加戒烟的速度，部分原因是（并非全部），但部分原因是这种称为心脏漂移的现象，如果您在炎热的一天外出并且正在上坡，您可能会停下来喘口气，您可能会经历过这种情况。

If you sit in a sauna, your heart rate will increase.

如果你坐在桑拿房里，你的心率会增加。

Heat increases heart rate, effort increases heart rate.

热量会增加心率，努力会增加心率。

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

在稳定的努力下，如果您增加处于稳定心率的环境中的热量，您将获得稳定的心率，您的心率现在会由于心脏漂移而上升，并且您将退出。

Andrew Huberman:

安德鲁·休伯曼：

Okay?

好吧？

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

因此，海勒和他的同事们做了实验，在这些环境下进行手掌冷却，这很奇妙，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, So you can see why this is such a valuable tool.

好的，现在您应该明白为什么这是一个如此有价值的工具了。

Andrew Huberman:

安德鲁·休伯曼：

So what are they doing?

那么他们在做什么呢？

Well in this case too, they're having them cool their hands and they're cooling the palms.

在这种情况下，他们也让他们冷却他们的手，他们正在冷却手掌。

Cooling the bottoms of the feet is a little trickier, but cooling the face could actually work as well.

冷却脚底有点棘手，但冷却脸部实际上也可以起到作用。

And we're going to talk about cooling the face and how to incorporate this.

我们将讨论如何冷却面部以及如何将其融入其中。

So at this point, I just want, really wanted to impress upon you — not impress you, but impress upon you — the fact that you have these three surfaces of your body that are very good at passing cold into the body such that it cools the core body temperature, and that's a good thing for health and safety.

所以在这一点上，我只是想，真的想给你留下深刻的印象——不是给你留下深刻的印象，而是给你留下深刻的印象——你身体的这三个表面非常擅长将寒冷传递到体内，从而降低核心体温，这对健康和安全来说是一件好事。

And in order to maintain work output over longer periods of time, or actually just do more work.

为了在更长的时间内保持工作输出，或者实际上只是做更多的工作。

I mean, to me, the result is just so staggering is the, a hundred to 180 pullups in the controls and then 600 pullups in the cooled individuals.

我的意思是，对我来说，结果是如此令人震惊，在对照组中进行了 100 到 180 次引体向上，然后在冷静的个体中进行了 600 次引体向上。

They actually also feel mentally as if they can do more work.

事实上，他们在精神上也感觉自己可以做更多的工作。

It's not just that they can — their willpower is adjusted somehow by these shifts in temperature.

这不仅仅是他们可以——他们的意志力会因温度的变化而得到某种程度的调整。

Andrew Huberman:

安德鲁·休伯曼：

Now, before we continue and get to the exact ways that any number of us can start to use this information, I want to talk about the opposite thing, which is heating.

现在，在我们继续讨论我们中的任何人都可以开始使用这些信息的确切方法之前，我想谈谈相反的事情，即加热。

And we have to remember that these surfaces, the palms and the bottoms of the feet and the face, were not just arranged with these AVAs, these special ways to pass blood from arteries to veins, in order to cool us for better athletic performance or to heat us for, on cold days, but for both of those things.

我们必须记住，这些表面，手掌、脚底和脸部，不仅仅是与这些 AVA 一起排列的，这些特殊的方式将血液从动脉传递到静脉，以便为我们降温以获得更好的运动表现或在寒冷的日子里为我们取暖，而且是为了这两件事。

Andrew Huberman:

安德鲁·休伯曼：

Now Heller and colleagues and others have also explored how these can be used to heat up the core.

现在，海勒和同事以及其他人也探索了如何使用这些来加热核心。

There are times when we want to heat up our core.

有时我们想要加热我们的核心。

Typically, we hear that most of the heat escapes through our head, so we'll put on a hat when we go outside.

通常，我们听说大部分热量都是通过头部散发的，所以外出时我们会戴上帽子。

That's actually not true.

这实际上不是真的。

Most of your heat escapes through your face, the palms of your hands and the bottoms of your feet.

大部分热量通过脸部、手掌和脚底散发。

Now you should know why that's the case.

现在你应该知道为什么会这样了。

What this means is that for postsurgery patients or for people that are hypothermic, indeed, you want to heat the core, right?

这意味着对于术后患者或体温过低的人来说，确实需要加热核心，对吧？

But actually, I was on a swim recently where a friend became hypothermic.

但实际上，我最近在游泳时，一位朋友体温过低。

He was kind of slurring his words and kind of staggering around when we got him back on the beach; we brought him over to the lifeguard station.

当我们把他带回海滩时，他说话含糊不清，还摇摇晃晃地走着。我们把他带到了救生站。

He turned out to be fine.

事实证明他很好。

Again, this is why cold water swims are something that you really need to do in groups, not alone, and you really have to know what you're doing.

再说一遍，这就是为什么冷水游泳是你真正需要集体而不是单独进行的事情，而且你真的必须知道自己在做什么。

There were reasons for why this happened that day, but we were basically — people thought we were a little strange until they realized what was happening.

那天发生这种情况是有原因的，但我们基本上——人们认为我们有点奇怪，直到他们意识到发生了什么。

Andrew Huberman:

安德鲁·休伯曼：

We were walking down the beach, basically sandwiching him between, at our chest, because we were still warmer than the ambient environment, the environment around us, and we were pushing our chest against him to try and warm him up, to warm up his core.

我们沿着海滩走，基本上把他夹在我们的胸口之间，因为我们仍然比周围的环境、我们周围的环境温暖，我们把胸口推到他身上，试图让他暖和起来，让他的核心暖和起来。

In retrospect, that was the wrong thing to do.

回想起来，那是错误的做法。

In talking with Craig and talking to other colleagues that work on thermogenesis, what we should have done was warm the palms of his hands, the bottoms of his feet and his face because that would insulate the heat loss.

在与克雷格以及其他从事产热研究的同事交谈时，我们应该做的是温暖他的手掌、脚底和脸部，因为这样可以隔绝热量损失。

Andrew Huberman:

安德鲁·休伯曼：

Now, he was very cold, so presumably there was vasoconstriction of the veins at these locations, and so it's not clear that that would've been the only strategy to use.

现在，他很冷，所以推测这些位置的静脉有血管收缩，所以不清楚这是否是唯一可以使用的策略。

But they have explored how to heat up postsurgery patients, and one of the best ways to do that is to get warm socks on the bottoms of the feet, get gloves on the hands, and if it can be done safely, to warm the face.

但他们已经探索了如何给术后患者加热，最好的方法之一就是在脚底穿暖和的袜子，在手上戴上手套，如果可以安全地完成，还可以温暖脸部。

Now, of course, you don't want to obstruct respiration and things of that sort, but again, the ability to pass heat into the body or to remove heat to the body is best done through these three surfaces.

现在，当然，您不想阻碍呼吸和类似的事情，但同样，将热量传递到身体或将热量转移到身体的能力最好通过这三个表面来完成。

I can't emphasize that enough.

我怎么强调都不为过。

So I mentioned before that you want to cool the palms or the bottoms of the feet, although that's a little harder to do, or the face, but not so much that the blood vessels constrict because then you won't be able to pass cool into the body because those pipes got smaller and therefore you can't pass cool into the body.

所以我之前提到过，你要冷却手掌或脚底，虽然这有点难做到，或者脸部，但不要太冷，以免血管收缩，因为那样你就无法将凉爽传递到体内，因为这些管道变小了，因此你无法将凉爽传递到体内。

Andrew Huberman:

安德鲁·休伯曼：

So, how can you start to incorporate this?

那么，您如何开始将其纳入其中呢？

Well, Craig and colleagues have a company that they've spun out through Stanford — we'll talk about that when we sit down with Craig — that has made engineered devices that are optimal for this, that are going to keep those passages open, keep the size of those veins correct to pass cool into the body quickly for sake of elite sports performance and even recreational sports performance.

嗯，克雷格和他的同事们在斯坦福大学创办了一家公司——当我们与克雷格坐下来讨论时，我们会讨论这一点——该公司制造了最适合此目的的工程设备，这些设备将保持这些通道畅通，保持这些静脉的尺寸正确，以便将凉爽快速传递到体内，以实现精英运动表现甚至休闲运动表现。

But you can actually start to incorporate this.

但你实际上可以开始将其纳入其中。

Andrew Huberman:

安德鲁·休伯曼：

First of all, I always get asked, "How cold should the water be?

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?" 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.

应该是很冷的水吧？”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，水槽可能已经堵塞，盛有冷水。

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。

Andrew Huberman:

安德鲁·休伯曼：

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, but you ought to see an effect nonetheless.

为了获得最佳效果，您必须调整其温度，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。

Andrew Huberman:

安德鲁·休伯曼：

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, it's kind of hard to do that without looking strange, like wearing a ski mask or something like that, but that is going to be more effective than covering and warming any other part of your body.

现在，很难做到这一点而不看起来很奇怪，比如戴滑雪面罩或类似的东西，但这比覆盖和温暖身体的任何其他部位更有效。

Although it would be quite strange if you only had a ski mask on and you weren't wearing clothes anywhere else on your body.

不过如果只戴了滑雪面罩，身上其他地方都不穿衣服，那就很奇怪了。

I don't recommend doing that outside.

我不建议在外面这样做。

That would get you into all sorts of other kinds of trouble.

这会让你陷入各种其他麻烦。

That wouldn't be good for anybody.

这对任何人都没有好处。

Andrew Huberman:

安德鲁·休伯曼：

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

但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 before this device is commercially available?" And 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, again, you don't want to be so cold that you constrict those venous portals, that it will allow cold to go into the body.

我说：“在这个设备投入商用之前，穷人会采取什么样的方法来解决这个问题？”他说：“好吧，如果你有的话，你可以拿一罐冷冻果汁，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，再次强调，您不想太冷而收缩静脉门户，从而使寒冷进入体内。

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

现在，肯定有人正在研究可以真正冷却双手的自行车把手。

You can expect with the Olympics coming up, people are aware of these data and are starting to incorporate it into a number of things.

可以预见，随着奥运会的临近，人们会意识到这些数据，并开始将其纳入许多事物中。

Andrew Huberman:

安德鲁·休伯曼：

Here's what you don't want to do, and there are sports teams that I won't mention by name or brand that have made this mistake and it costs them dearly.

这是你不想做的，有些我不会提及名字或品牌的运动队犯了这个错误，让他们付出了高昂的代价。

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。

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，肯定能让你凉快下来，但这不如冷却手掌、脚底和脸部那么有效。

I have a friend who does some important work in this space with people in various, let's just say, cultures where heat is generated quite a lot and they need to dump heat.

我有一个朋友，他在这个领域与不同文化中的人们一起做了一些重要的工作，比如说，在这些文化中产生大量热量并且需要排出热量。

Ice packs delivered to the face are something that they actually use in order to dump heat quickly.

他们实际使用的冰袋是为了快速散发热量而使用的。

Andrew Huberman:

安德鲁·休伯曼：

Now, again, you don't want to keep the ice pack on your face.

现在，你不想再把冰袋敷在脸上了。

These are people that are very high work output, firefighters and similar at very high work output.

这些人的工作量非常高，例如消防员和类似人员的工作量非常高。

And then they'll put this, essentially it's a like a cool face mask on their face.

然后他们会把这个，本质上就像一个很酷的面具戴在脸上。

It'll allow their core body temperature to come down, and then they remove it.

它会让他们的核心体温下降，然后他们将其移除。

They're not keeping it on there so long that they're getting the vasoconstriction.

他们不会将其保留太久，以免血管收缩。

Okay?

好的？

Andrew Huberman:

安德鲁·休伯曼：

So there are a number of ways that you could do this.

因此，您可以通过多种方法来做到这一点。

And again, I'm not giving specific temperatures because it depends on how hot that day and how hot your body temperature is.

再说一次，我不会给出具体的温度，因为这取决于那天有多热以及你的体温有多热。

So you can see why there's a need to create more devices for this, but you can see a considerable improvement in endurance, in strength, and in all kinds of explosive, and sort of explosive power-type, output in athletics by using these surfaces of the hands and bottoms of the feet and face.

所以你可以明白为什么需要为此创造更多的设备，但是你可以看到通过使用这些手部、脚底和脸部的表面，在田径运动中耐力、力量以及各种爆发力和爆发力类型的输出都有相当大的提高。

Andrew Huberman:

安德鲁·休伯曼：

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

所以没有穿鞋或袜子，把我的脚放进去，我的脚底，只是在一桶水的表面以下大约一两厘米处徘徊，感觉很凉，比体温稍微低一些，基本上就是我让它运行一会儿后从龙头里出来的水。

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

事实上，我发现单次训练中臂屈伸的次数增加了 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。

And of course, if you want to heat up, for whatever reason, like you're camping or you're lost in the environment, remember these three surfaces are going to be the best way to heat your core as well.

当然，如果您出于某种原因想要加热，例如露营或迷失在环境中，请记住这三个表面也将是加热您的核心的最佳方式。

Andrew Huberman:

安德鲁·休伯曼：

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。

And indeed cold applied to the appropriate parts of the body at the appropriate times can vastly improve our performance in endurance and strength.

事实上，在适当的时间对身体的适当部位进行冷敷可以极大地提高我们的耐力和力量表现。

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

现在，我想谈谈如何利用温度，特别是寒冷，来提高恢复的速度和深度。

Recovery is obviously vital.

恢复显然至关重要。

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.

人们对使用冷疗法来促进康复很感兴趣。

In the short term, we see this, and probably the best example of this would be fighters in combat sports between rounds or athletes in between quarters or halftime.

从短期来看，我们看到了这一点，最好的例子可能是回合之间格斗运动中的拳击手或每节或半场之间的运动员。

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 and a halftime, et cetera.

这是恢复的一种形式，能够在几分钟内很快回到运动中，从典型的格斗运动中的两轮之间的一分钟到几分钟半的中场休息等等。

Andrew Huberman:

安德鲁·休伯曼：

Typically what we see is people cooling their core, cooling the back of their neck, cooling the top of their head.

通常我们看到的是人们冷却他们的核心、冷却他们的颈后、冷却他们的头顶。

So it might be a sponge with cold water over the top of the head, or an ice pack on the back of the neck, or in some case even wearing cold ice vests — that has actually been done.

所以可能是在头顶放一块海绵，用冷水覆盖，或者在脖子后面放一个冰袋，或者在某些情况下甚至穿着冷冰背心——这实际上已经完成了。

That's going to be a very inefficient way to improve recovery of that kind.

这将是一种非常低效的改善此类恢复的方法。

Far better would be to cool the face, the palms of the hands, or the bottoms of the feet, for the reasons that I described up until now.

更好的方法是冷却脸部、手掌或脚底，原因我之前已经描述过。

Submerging the body in an ice bath or taking a cold shower, say up to the neck or up to the chest, or getting under cold water or jumping in a cold lake or something of that sort, or in the locker room, getting under the cold shower also would be a terrible way to cool off the body quickly compared to the ways that I described — through the palms of the hands, the bottoms of the feet or the face for the following reason.

将身体浸入冰浴或洗冷水澡，比如浸没到颈部或胸部，或者在冷水下或跳入冰冷的湖水之类的地方，或者在更衣室里，与我描述的通过手掌、脚底或脸部的方式相比，冷水淋浴也是一种糟糕的快速冷却身体的方法，原因如下。

Andrew Huberman:

安德鲁·休伯曼：

First of all, it's not optimizing those portals of the face, palms of the hands and the feet.

首先，它并没有优化脸部、手掌和脚部的门户。

And in addition, if it's very cold and you submerge or you cover a lot of the body with that cold, you're going to cause constriction of the very vessels and pathways that allow the body to efficiently dump heat.

此外，如果天气很冷，你浸入水中，或者身体的大部分部位都被寒冷覆盖，就会导致血管和通道收缩，而这些血管和通道可以让身体有效地排出热量。

So again, the key thing is to cool one or two or three of these surfaces, but not so cold that you cause the vasoconstriction.

再说一遍，关键是冷却其中一个或两个或三个表面，但不要冷到导致血管收缩。

Andrew Huberman:

安德鲁·休伯曼：

So what does this mean for you?

那么这对你来说意味着什么？

It means that getting in an ice bath or a cold shower or putting an ice pack on the back of your neck, in most cases, is not going to be as good as splashing cold water on your face or even just holding your face with a damp cool cloth or something of that sort.

这意味着，在大多数情况下，洗个冰浴、洗个冷水澡、或者在脖子后面放一个冰袋，都不如往脸上泼冷水、甚至用湿凉的布或类似的东西捂住脸来得好。

So it's kind of counterintuitive; you would think, "Oh, if I just jump into an ice bath, I'm going to cool down much faster than if I just cooled these one or two or three of these select regions of the body." But that's actually not the case.

所以这有点违反直觉；你会想，“哦，如果我跳进冰浴，我的冷却速度会比只冷却身体的一两个或三个选定区域要快得多。”但事实并非如此。

Andrew Huberman:

安德鲁·休伯曼：

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, and many people are now relying on things like cryotherapy, which requires a lot of expensive equipment — big liquid nitrogen-driven machine — that 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, and again, that's not going to optimize recovery.

当然，每次训练都会有恢复过程，所以在比赛、比赛或锻炼之外，许多人现在依赖冷冻疗法之类的东西，这需要大量昂贵的设备——大型液氮驱动的机器——这些对大多数人来说并不常见，也不是大多数人可以接触到的，但很多人都在使用冷水浴、冰浴或冷水淋浴，同样，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, indeed there are, provided it's not very, very cold; if you get into a cold shower, provided it's not very, very cold, you are indeed blocking some of the inflammation that occurs because of the training session.

当你进入冰浴时，确实有，只要不是非常非常冷；如果你洗冷水澡，只要不是非常非常冷，你确实可以阻止一些因训练而产生的炎症。

Andrew Huberman:

安德鲁·休伯曼：

But in doing so, you also are blocking pathways such as MTOR, mammalian targeted 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（哺乳动物靶向雷帕霉素）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, but it can prevent some of the positive effects of exercise.

它可以减少炎症，但可以阻止运动的一些积极作用。

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, 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 or the cold shower.

现在，对于耐力训练还没有进行太多的检查，但假设你从一轮耐力训练、跑步、骑自行车或游泳回来，进入冷水浴或冷却手掌、脚底或脸部，在我看来——基于科学——比将身体完全浸入冰浴或冷水淋浴中要好。

Andrew Huberman:

安德鲁·休伯曼：

There is a time and a place for the use of the ice bath or the cold shower or the cold plunge.

使用冰浴、冷水淋浴或冷水浴是有时间和地点的。

Those tend to be when you want to deliberately increase brown fat thermogenesis or when you want to deliberately work on mental resilience.

这些往往是当你想刻意增加棕色脂肪产热或当你想刻意提高心理弹性时。

And in a subsequent episode on fat loss, I'm going to talk about how to optimize the use of cold specifically for increasing metabolism and fat loss.

在随后的减脂专题中，我将讨论如何优化冷饮的使用，特别是提高新陈代谢和减脂。

But for now, since we're talking about the use of cold for improving performance and recovery, the suggestion that I'm going to provide is based on the work of Craig Heller and colleagues that I've been talking about, as well as excellent book.

但现在，既然我们正在讨论使用寒冷来提高表现和恢复，我将提供的建议是基于我一直在谈论的 Craig Heller 和同事的工作以及一本优秀的书。

I mainly rely on textbooks and special volume books, which are collections of papers from experts in a particular area that go beyond standard kind of college level textbooks.

我主要依靠教科书和特卷书，这些书是特定领域专家的论文集，超出了标准的大学水平教科书。

The one that I've been relying on is called "Thermoregulation in Human Performance: Physiological and Biological Aspects," by F.E.

我一直依赖的一本名为《人类表现中的体温调节：生理和生物学方面》，作者：F.E.

Marino.

马里诺。

I don't know the publisher; I don't know the author.

我不认识出版商；我不认识作者。

I do recognize some of the names of the particular papers there, but I just want to be clear there's no sort of business relationship or deal with them.

我确实认识那里特定论文的一些名称，但我只是想澄清，与他们没有任何业务关系或交易。

But it's an excellent text.

但这是一篇很棒的文字。

It's called "Thermoregulation in Human Performance." You can find it online if you want to go really deep into this.

它被称为“人类表现的体温调节”。如果你想深入了解这一点，你可以在网上找到它。

Andrew Huberman:

安德鲁·休伯曼：

But basically what they show is that if you can cool the body back to its resting temperature for...

但基本上他们表明的是，如果你能将身体冷却到静止温度......

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，但在运动时则不然。

So just bringing the body temperature down to baseline.

因此，只需将体温降至基线即可。

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.

如果你能做到的话；锻炼后越早做到这一点，肌肉、肌腱就会越早恢复，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。

Andrew Huberman:

安德鲁·休伯曼：

So cold actually can be a very powerful tool for recovery, but to maximize return to baseline levels of temperature.

因此，寒冷实际上可以成为一种非常强大的恢复工具，但可以最大限度地恢复到基线温度水平。

It's my belief, based on the studies that are published in this book as well as my discussions with my colleague Craig Heller and in reviewing the literature overall, that just simply cooling the entire body by jumping into an ice bath or a cold shower is not the best way to go.

根据本书中发表的研究以及我与同事 Craig Heller 的讨论以及对文献的全面回顾，我相信，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 glaborous skin portals of the palms, the bottoms of the feet or the face.

你真的想依靠手掌、脚底或脸部这三个光滑的皮肤门户之一。

So now you probably know more than you ever wanted to know about how we regulate body temperature and how it can be applied to exercise, both during the exercise session and afterward to optimize recovery.

因此，现在您可能比您想知道的更多地了解我们如何调节体温以及如何将其应用于运动中，无论是在运动期间还是运动后以优化恢复。

Andrew Huberman:

安德鲁·休伯曼：

Many of us, all of us presumably, are also eating and drinking things and taking things at various times that can impact this process.

我们中的许多人，想必我们所有人，也在吃、喝东西，并在不同的时间吃东西，这可能会影响这个过程。

And so because of that, we should ask whether or not those things are impacting body temperature.

因此，我们应该问这些东西是否会影响体温。

And when we do that, we find that there are certain things that many of us are doing that are actually impairing our performance.

当我们这样做时，我们发现我们中的许多人正在做的某些事情实际上损害了我们的表现。

So, for instance, if you are taking a preworkout drink or you're ingesting a lot of caffeine or other substance to bring your body temperature up before exercise, you are limiting the amount of exercise that you can do.

因此，举例来说，如果您在锻炼前喝了一杯饮料，或者在运动前摄入了大量咖啡因或其他物质来升高体温，那么您就限制了可以进行的运动量。

I can recall a time in college when I would drink a lot of espresso; back then ephedrine was sold over the counter.

我记得在大学的时候我会喝很多浓缩咖啡。当时麻黄碱是在柜台上出售的。

I remember taking it.

我记得拿过它。

It will really energize you for workouts.

它确实会为您的锻炼提供能量。

You can generate a lot of energy and get extremely focused taking those things.

你可以产生大量的能量并非常专注地处理这些事情。

They do increase heart rate, they can be quite dangerous.

它们确实会增加心率，但可能非常危险。

I don't recommend people take them.

我不建议人们服用它们。

In fact, I think ephedrine is now off the shelves as a nonprescription compound because various people died from taking it who were sensitive to it or exercised in heat.

事实上，我认为麻黄碱作为一种非处方化合物现已下架，因为许多对其敏感或在高温下运动的人因服用麻黄碱而死亡。

Andrew Huberman:

安德鲁·休伯曼：

But looking back at that, I realized it was a foolish approach.

但回想起来，我意识到这是一个愚蠢的做法。

It was increasing core thermogenesis.

它正在增加核心生热作用。

Sure, I might have burned a few more calories, but actually when I look at the data that are coming from specific cooling and how that can so increase performance if done properly, and then I compare that to the effects of taking some sort of thermogenic compound, whatever it is, some preworkout or some pill or high levels of caffeine, it's very clear that increasing body temperature prior to working out is the exact wrong thing that one would want to do.

当然，我可能会燃烧更多的卡路里，但实际上，当我查看来自特定冷却的数据以及如果处理得当如何提高表现时，然后我将其与服用某种产热化合物（无论它是什么）的效果进行比较，一些锻炼前或一些药丸或高浓度的咖啡因，很明显，在锻炼前提高体温是人们想要做的完全错误的事情。

You don't want to stay so cold that you can't generate good muscle contractions.

您不想保持太冷而无法产生良好的肌肉收缩。

You don't want to be like, I am coming out of the cold ocean with claws for hands, but one wants to have your body temperature in a range that still allows you to work hard and perform well.

你不想说，我从寒冷的海洋里出来，手上拿着爪子，但人们希望你的体温保持在一个仍然能让你努力工作和表现良好的范围内。

Andrew Huberman:

安德鲁·休伯曼：

Now in terms of recovery, things like alcohol we know are vasodilators, so those are going to cause people to drop body temperature.

现在就恢复而言，我们知道酒精等物质是血管扩张剂，因此它们会导致人们体温下降。

So you might think, "Oh, well that sounds great for recovery." And I don't think people should be drinking who have problems with alcohol intake, alcoholics or they're not of drinking age, et cetera.

所以你可能会想，“哦，这听起来对康复很有好处。”我认为有酒精摄入问题的人、酗酒者或未达到饮酒年龄等的人不应该喝酒。

I'm not a drinker, but I do have a good friend who's a quite accomplished athlete who basically drinks a beer or two after his long runs or cycling, and his argument is, "Well, I'm dumping body heat and I like a beer." And he's probably right.

我不喝酒，但我确实有一个好朋友，他是一位颇有成就的运动员，在长跑或骑自行车后基本上会喝一两杯啤酒，他的论点是，“嗯，我正在排出体温，我喜欢喝啤酒。”他可能是对的。

It's probably a really good tool provided you don't have issues with alcohol that would preclude that as a tool or you're not of drinking age.

如果您没有酒精问题而无法使用它，或者您还没有达到饮酒年龄，那么这可能是一个非常好的工具。

But anything that you ingest after exercise that would increase body temperature is going to impede recovery.

但运动后摄入的任何会升高体温的东西都会阻碍恢复。

Anything that you do that lowers body temperature, provided it's in safe ranges, is going to accelerate recovery.

只要体温处于安全范围内，您所做的任何降低体温的事情都会加速康复。

Andrew Huberman:

安德鲁·休伯曼：

And that brings us to the whole host of compounds that people take that can increase body temperature, and many people are taking these things in order to increase fat burning and increase metabolism, but in my opinion, it's impeding their ability to perform well and especially if the performance is something that you're focused on, aside from body recomposition, losing fat, building muscle, but even if you're focused on losing fat, building muscle, you have to ask yourself, is the body temperature increase that I'm getting from these compounds really worth it given that it can block or prevent my performance from being as good as it could?

这让我们看到人们服用的一系列可以提高体温的化合物，许多人服用这些东西是为了增加脂肪燃烧和促进新陈代谢，但在我看来，这阻碍了他们表现良好的能力，特别是如果你关注的是除了身体重组、减肥、增强肌肉之外的表现，但即使你专注于减肥、增强肌肉，你也必须问自己，我从这些化合物中获得的体温升高真的值得吗？它会阻止或阻止我发挥出应有的水平吗？

In other words, is it worth taking something that makes you feel very energized to go work out, but then you now know that you are stopping earlier and you're performing less well — fewer reps, fewer steps overall.

换句话说，是否值得采取一些让你感觉非常有活力去锻炼的东西，但你现在知道你提前停止了，而且你的表现不太好——更少的次数，更少的步数。

Is it worth it; if you had not taken that thing then you could perform much longer and at much higher capacity?

值得吗？如果你没有采取那件事，那么你可以表现得更久、能力更高吗？

Andrew Huberman:

安德鲁·休伯曼：

Some of you are probably saying, "Well, that's ridiculous because when I drink a quadruple espresso and I pop a whatever preworkout or drink a preworkout, then I know I can go much further." That might be true, but the increase in temperature is also costing you on the recovery side, and unless you're doing other things to improve your recovery, and I know many people that are, I don't judge, but many people who are doing those things are also augmenting the recovery through hormone augmentation and other performance-enhancing tools.

你们中的一些人可能会说，“好吧，这太荒谬了，因为当我喝四杯浓缩咖啡，然后喝一杯锻炼前的饮料或喝锻炼前的饮料时，我知道我可以走得更远。”这可能是真的，但温度升高也会让你在恢复方面付出代价，除非你正在做其他事情来改善你的恢复，我知道很多人都这样做，我不评判，但许多做这些事情的人也通过激素增强和其他增强表现的工具来增强恢复。

Then for the typical person who's not doing that, it's probably shooting yourself in the foot.

那么对于那些不这样做的典型人来说，这可能是搬起石头砸自己的脚。

Andrew Huberman:

安德鲁·休伯曼：

So let's take a look at what some of those compounds are and what they do and just briefly review whether or not they would be a good or a bad idea to include.

因此，让我们看一下其中一些化合物是什么以及它们的作用，并简要回顾一下包含它们是好是坏。

If your main goals are performance or your main goals are body recomposition or both.

如果您的主要目标是表现或您的主要目标是身体重组或两者兼而有之。

Andrew Huberman:

安德鲁·休伯曼：

So let's just briefly discuss stimulants.

让我们简单讨论一下兴奋剂。

This could be caffeine, this could be any other kind of stimulant — that are typically in a preworkout drink, or anything that might get you revved up before exercising.

这可能是咖啡因，也可能是任何其他类型的兴奋剂——通常存在于锻炼前饮料中，或者任何可能让你在运动前兴奋起来的东西。

This could even be very strong tea.

这甚至可能是非常浓的茶。

I've mentioned I'm a big consumer of maté.

我已经提到过我是马黛茶的大消费者。

I like a yerba maté.

我喜欢马黛茶。

I love that stuff, and I also drink caffeine.

我喜欢那些东西，而且我也喝咖啡因。

I drink, I love coffee of various kinds, of mushroom coffee, black coffee, espresso, et cetera.

我喝、我喜欢各种咖啡，蘑菇咖啡、黑咖啡、浓缩咖啡等等。

I'm a chronic caffeine user.

我是一名长期咖啡因使用者。

I don't think I'm an addict, but I'm a chronic caffeine user.

我不认为我是一个瘾君子，但我是一个长期的咖啡因使用者。

Meaning when I drink caffeine, my heart rate doesn't increase so much that it feels like a shock to my system.

这意味着当我喝咖啡因时，我的心率不会增加太多，不会让我的系统感觉受到冲击。

Some people are not caffeine adapted, where they're very caffeine sensitive.

有些人不适应咖啡因，他们对咖啡因非常敏感。

Here's the straightforward rule.

这是简单的规则。

Caffeine for somebody who doesn't drink caffeine very much will constrict the blood vessels and will increase retention of body heat, and it's probably a bad idea before exercise.

对于不常喝咖啡因的人来说，咖啡因会收缩血管并增加身体热量的保留，在运动前喝咖啡可能不是一个好主意。

Andrew Huberman:

安德鲁·休伯曼：

For somebody who's caffeine adapted and is used to drinking caffeine, it won't have that vasoconstriction effect — that's what the data point to — because I'm adapted to it, but it will cause vasodilation and will allow me to dump body heat.

对于那些适应咖啡因并习惯喝咖啡因的人来说，它不会产生血管收缩作用——这就是数据所指出的——因为我已经适应了它，但它会导致血管舒张，让我排出身体热量。

So for me, I use it before I train or do any kind of exercise because I tend to do that early in the day, it won't prevent me from sleeping and it causes vasodilation.

所以对我来说，我在训练或做任何类型的运动之前使用它，因为我倾向于在一天的早些时候进行，它不会妨碍我睡觉并且会导致血管舒张。

And then afterwards, I'm aware that it causes vasoconstriction after the caffeine wears off.

然后，我意识到咖啡因消失后会导致血管收缩。

So for somebody who drinks two or three or more cups of coffee a day, or maté a day, so we're talking intake of anywhere from a hundred to 400 milligrams of caffeine, what you want to do is you want to make sure that you would do that before exercise and probably not after exercise.

因此，对于每天喝两杯或三杯或更多咖啡或马黛茶的人来说，我们所说的咖啡因摄入量为 100 到 400 毫克，您要做的是确保在运动前而不是运动后这样做。

That just makes logical sense given what we know about thermal regulation.

鉴于我们对热调节的了解，这是合乎逻辑的。

Andrew Huberman:

安德鲁·休伯曼：

And if you're somebody who doesn't drink caffeine, drinking caffeine before a workout is going to be about the worst thing that you could possibly do because it's going to increase core body temperature through its thermogenic effects, and it's going to constrict your blood vessels and make it even harder to dump heat.

如果你不喝咖啡因，那么在锻炼前喝咖啡因可能是你可能做的最糟糕的事情，因为它会通过其生热效应提高核心体温，并且会收缩你的血管，让你更难排出热量。

So I don't suggest that people drink caffeine or not.

所以我不建议人们喝或不喝咖啡因。

I just suggest that you think about whether or not you're caffeine adapted or not and decide whether or not you want to drink caffeine.

我只是建议你考虑一下你是否适应咖啡因并决定是否要喝咖啡因。

In general, you're going to be better not drinking any caffeine than you are drinking caffeine unless you're a heavy caffeine user or abuser, in which case not drinking caffeine is going to give you vicious headaches and is going to make it very hard to get motivated because you're just not used to it.

一般来说，不喝任何咖啡因都会比喝咖啡因更好，除非你是咖啡因的重度使用者或滥用者，在这种情况下，不喝咖啡因会让你剧烈头痛，并且会因为你不习惯而很难获得动力。

It takes about three weeks to get used to no caffeine.

大约需要三周的时间才能习惯不摄入咖啡因。

It's brutal.

太残酷了。

I've done it before.

我以前做过。

I've done caffeine fast, I don't know that I ever want to do it again.

我喝咖啡因的速度很快，我不知道我是否还想再喝一次。

That's how painful it was.

原来是这么痛苦啊。

But you get headaches because of the effects on vasodilation and constriction.

但由于血管舒张和收缩的影响，您会感到头痛。

If you like caffeine, use it in moderate amounts and use it before your workouts, not after.

如果您喜欢咖啡因，请适量使用，并在锻炼前而不是锻炼后使用。

If you don't like caffeine or you don't use it very often, stay away from it anywhere close to exercise, before or after for that matter.

如果您不喜欢咖啡因或不经常使用咖啡因，请在运动前后远离它。

Andrew Huberman:

安德鲁·休伯曼：

One of the more commonly used compounds that's sold over the counter are nonsteroid anti-inflammatories — things like Tylenol and Advil and other trade names, and 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，例如泰诺（Tylenol）和雅维（Advil）以及其他商品名，以及萘普生钠之类的东西。

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。

Although the whole business of dropping body temperature artificially when you have a fever is itself an interesting discussion.

尽管发烧时人为降低体温的整个过程本身就是一个有趣的讨论。

Whether or not that's the most adaptive or best thing to do, certainly you don't want fever to go too high — it can be very dangerous, can kill you — but artificially dropping body temperature with these compounds can be tricky.

无论这是否是最适应或最好的做法，你当然不希望发烧太高——这可能非常危险，可能会杀死你——但用这些化合物人为降低体温可能很棘手。

Andrew Huberman:

安德鲁·休伯曼：

Now, a number of athletes, especially endurance athletes, will rely on these nonsteroid 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的运动过程中保持较低的体温。

This is a little bit of a pharmacologic version of dumping heat.

这有点像药理学版本的排热。

Instead of using palmar cooling or face ice pack cooling, they're relying on pharmacology to drop their core body temperature.

他们不使用手掌冷却或面部冰袋冷却，而是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。

Those advantages should be obvious and the reasons for them should be obvious based on everything we've talked about up until now.

根据我们到目前为止所讨论的一切，这些优势应该是显而易见的，其原因也应该是显而易见的。

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, 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 contractions, stay mentally alert, and also to stay alive.

较低的温度可以让你更加努力、强度更大，然而，它们确实会对肝脏产生影响，也可能对肾脏产生影响，在长时间运动甚至短时间运动中，保持水平衡和盐平衡也至关重要，这样才能表现良好，产生最佳的肌肉收缩，保持精神警觉，并保持活力。

Andrew Huberman:

安德鲁·休伯曼：

We will do an episode on salt, electrolytes, and water — and water balance — but you probably want to think carefully about whether or not you want to use nonsteroid anti-inflammatories before any training session just for the performance-augmentation effect, unless you're working carefully with a coach.

我们将做一集关于盐、电解质和水以及水平衡的节目，但你可能需要仔细考虑是否要在任何训练之前使用非类固醇抗炎药，只是为了提高表现效果，除非你正在与教练仔细合作。

Whether or not you've done that in practices.

无论你在实践中是否这样做过。

And of course, whether or not you are in a situation where monitoring your body temperature carefully is going to be important.

当然，无论您是否处于仔细监测体温的情况都很重要。

You might ask, "Well, when would that be?" Well, desert races, summer training and races, winter rides; you certainly don't want to get too cool either.

你可能会问：“那么，那会是什么时候？”好吧，沙漠比赛、夏季训练和比赛、冬季骑行；你当然也不想变得太酷。

Andrew Huberman:

安德鲁·休伯曼：

So alcohol, caffeine and nonsteroid anti-inflammatory drugs, because of their effects on temperature, will impact performance and recovery, but you want to be cautious about how you approach them.

因此，酒精、咖啡因和非类固醇抗炎药，由于它们对温度的影响，会影响表现和恢复，但你要谨慎对待它们。

I personally am more a fan of using caffeine in moderate doses, for the reasons I described before, as well to use the 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.

出于我之前描述的原因，我个人更喜欢使用中等剂量的咖啡因，以及利用手掌的冷却，训练后将脚放入水桶或冷水浴中来冷却脚底，或者在训练后甚至有时甚至在训练期间冷却面部。

It just seems like there's more of a margin to play with the variables, to heat up the water, 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，稍微冷却一下以包括一只手掌或另一只手掌。

There's just sort 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，这里有各种好的参数空间，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。

Andrew Huberman:

安德鲁·休伯曼：

What I've offered today are ways in which you can use temperature to powerfully improve performance.

我今天提供的是利用温度来大幅提高性能的方法。

And if you think about it, you can vary that from set to set.

如果你仔细想想，你可以根据不同的场景改变它。

You could do your pullups or your sprints and then cool your palms and then try and go with colder water the next round or warmer water the next round, or do both feet and palms and face.

你可以做引体向上或冲刺，然后冷却你的手掌，然后尝试在下一轮使用较冷的水或在下一轮使用较温暖的水，或者同时进行脚部、手掌和脸部。

I mean, you can do all sorts of things moment to moment and see what works for you.

我的意思是，你可以时时刻刻做各种各样的事情，看看什么对你有用。

Again, essentially zero cost or no cost.

同样，基本上是零成本或无成本。

Whereas when you pop something, you take a pill, you're basically in that regimen for the next hour or two or more.

而当你吃药时，你会服用一颗药丸，在接下来的一两个小时或更长时间里，你基本上都会处于这种状态。

You can always take more, but you can't really take less.

你总是可以拿更多，但你不能真正拿更少。

You can't really extract it from your body in real time.

你无法真正从你的身体中实时提取它。

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

因此，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就是根据机制和数据尝试尽可能采用最好的协议。

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。

Andrew Huberman:

安德鲁·休伯曼：

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。

And should you try those, please let us know how it goes.

如果您尝试这些，请告诉我们进展如何。

If you decide to do palmar cooling during your runs or after your runs, during your weight workouts, during your yoga sessions, whatever it is, let us know.

如果您决定在跑步期间或跑步后、举重锻炼期间、瑜伽课程期间等进行手掌冷却，请告诉我们。

Please place that in the comments.

请把它放在评论中。

Andrew Huberman:

安德鲁·休伯曼：

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.

我不知道您的瑜伽馆有多热，或者您的健身房有多凉，或者您的体温或一天中的时间。

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。

We did a whole episode about that related to sleep.

我们做了一整集关于睡眠的内容。

Typically, your body temperature is rising early in the day and is coming down as you approach the late evening and late-night hours for sleep.

通常，您的体温会在一天的早些时候上升，并在接近傍晚和深夜睡觉时下降。

In the middle of the night, your temperature is very low, at its absolute lowest, something we call the temperature minimum.

在半夜，你的体温非常低，处于绝对最低温度，我们称之为最低温度。

Andrew Huberman:

安德鲁·休伯曼：

So we don't know exactly where you're at.

所以我们不知道你到底在哪里。

You need to take the information that you receive today and should you try and incorporate it, try and do it intelligently.

你需要接受今天收到的信息，如果你尝试合并它，请尝试明智地去做。

Don't cool yourself off so much that you become cryogenic, and please don't warm yourself up.

不要让自己太冷以致于变得寒冷，也请不要让自己变暖。

In fact, we didn't talk at all about warming yourself up because warming yourself up too much can be quite dangerous.

事实上，我们根本没有谈论热身，因为过度热身可能非常危险。

You never, ever, ever want to be hyperthermic.

你永远、永远、永远不想变得体温过高。

That's what your body and your brain are trying to avoid.

这就是你的身体和大脑试图避免的。

Andrew Huberman:

安德鲁·休伯曼：

We talked a little bit about supplements, but not the standard sorts of supplements I usually list off on these episodes.

我们讨论了一些补充剂，但不是我通常在这些剧集中列出的标准补充剂。

Rather, we talked about caffeine, nonsteroidal anti-inflammatories, and how those can impact temperature, how alcohol can impact temperature, and I should just mention in closing that every time we eat, we also increase temperature.

相反，我们讨论了咖啡因、非甾体类抗炎药，以及它们如何影响体温，酒精如何影响体温，我应该在结束时提到，每次我们吃东西时，我们也会升高体温。

There's a eating-induced thermogenic effect, but that's a minor one, that's a small one.

饮食会产生生热效应，但这种效应很小，很小。

So you wouldn't worry about eating before training because of its effects on temperature because it tends to be really minor.

因此，您不必担心训练前的饮食对温度的影响，因为它往往很小。

Andrew Huberman:

安德鲁·休伯曼：

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、大脑以及其间的所有器官）之间的关系。

Andrew Huberman:

安德鲁·休伯曼：

So it's really a pleasure for me because I'm able to look to the textbook literature that exists and really came out over the last 50 to a hundred years.

所以这对我来说真的很高兴，因为我能够查阅过去 50 到 100 年来存在的、真正出现的教科书文献。

And unlike a lot of areas of neuroscience, which are still sort of mystical, like consciousness and dreaming, of which we understand a little bit about, these core mechanisms of temperature and physiology, which are so powerful, involve very concrete studies that, as you learn today, are very actionable.

与神经科学的许多领域不同，这些领域仍然有点神秘，比如意识和梦，我们对它们有一点了解，温度和生理学的这些核心机制非常强大，涉及非常具体的研究，正如您今天所了解到的，这些研究非常具有可操作性。

Andrew Huberman:

安德鲁·休伯曼：

If you're enjoying this podcast and you like the information that you're receiving, if you're incorporating it into your life in useful ways, please recommend the podcast to other people if you think they could benefit from it, as well.

如果您喜欢这个播客并且喜欢您收到的信息，如果您以有用的方式将其融入您的生活，请将该播客推荐给其他人（如果您认为他们也可以从中受益）。

Please subscribe to the podcast on YouTube, so you want to hit the subscribe button.

请订阅 YouTube 上的播客，因此您需要点击订阅按钮。

As well, hit the notifications button.

另外，点击通知按钮。

We come out with new episodes every Monday, but from time-to-time, we also release shorter content, and we will be releasing additional content in between episodes from time-to-time.

我们每周一都会推出新剧集，但我们也会时不时地发布较短的内容，并且我们会时不时地在剧集之间发布额外的内容。

Andrew Huberman:

安德鲁·休伯曼：

If you don't already subscribe on Apple and/or Spotify, please do so.

如果您尚未订阅 Apple 和/或 Spotify，请订阅。

Also on Apple, you have the opportunity to leave us up to a five-star review, if you think that we deserve a five-star review, and to leave us feedback.

同样在 Apple 上，如果您认为我们值得五星级评价，您有机会给我们五星级评价，并给我们留下反馈。

They have a comment section there.

他们那里有一个评论部分。

It's really a feedback section where you can rate and describe the podcast as you experience it.

这实际上是一个反馈部分，您可以在体验播客时对其进行评分和描述。

If you'd like to support the podcast in other ways, please check out our sponsors.

如果您想以其他方式支持播客，请查看我们的赞助商。

That's a terrific way to support us.

这是支持我们的好方法。

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。