The Science & Health Benefits of Deliberate Heat Exposure
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。
Today we are talking about the science of heat and, more specifically, the science of heating, the verb, meaning how our body heats up from both the outside and the inside.
今天我们谈论的是热科学，更具体地说，是加热科学，动词，意思是我们的身体如何从外部和内部加热。
Heat is a remarkable stimulus, meaning when we are in a hot environment, it has a profound effect on our biology.
热量是一种显着的刺激物，这意味着当我们处于炎热的环境中时，它会对我们的生物学产生深远的影响。
And heating up from the outside, or, as you'll soon learn, from the inside, has a profound effect on many different aspects of our health, including our metabolism, both in the immediate and long-term, our cognition, meaning our ability to think more or less clearly.
来自外部的加热，或者，正如您很快就会了解到的，来自内部的加热，对我们健康的许多不同方面都有深远的影响，包括我们的新陈代谢（无论是短期的还是长期的），我们的认知，这意味着我们或多或少清晰思考的能力。
If you're immediately thinking that heating up makes you less capable of thinking, you're wrong.
如果您立即认为升温会降低您的思考能力，那您就错了。
Heat applied properly as a stimulus can engage certain neurochemical systems in your brain and body that can allow your brain to function far better.
正确施加热量作为刺激可以激活大脑和身体中的某些神经化学系统，从而使您的大脑更好地发挥作用。
Andrew Huberman:
安德鲁·休伯曼：
We will talk about those data today.
今天我们将讨论这些数据。
So we're going to talk about the science of heat and heating, both in terms of their mechanisms and, as I know many of you are interested, in the tools related to the use of heat.
因此，我们将讨论热和加热的科学，包括它们的机制，以及我知道你们中的许多人感兴趣的与热的使用相关的工具。
Things like sauna, how often to do sauna, how long to be in the sauna, how hot to be in the sauna for particular goals and outcomes.
例如桑拿、桑拿的频率、桑拿的时间、特定目标和结果的桑拿温度。
We're also going to talk about the very exciting new science around local heating.
我们还将讨论有关局部供暖的非常令人兴奋的新科学。
That is the use of heat applied to specific areas of the body in order to heal or improve tissues at that location that you are heating as well as your biology and health overall.
这是利用热量施加到身体的特定区域，以治愈或改善您正在加热的部位的组织以及整体的生物学和健康状况。
In fact, we are going to talk about one very recently published paper that came out in the journal Cell.
事实上，我们要讨论的是最近发表在《细胞》杂志上的一篇论文。
Cell is one of the three apex journals, meaning three of the most competitive, most rigorous scientific journals.
《Cell》是三大顶尖期刊之一，即三本最具竞争力、最严谨的科学期刊。
Andrew Huberman:
安德鲁·休伯曼：
Those are Nature, Science, and Cell.
它们是《自然》、《科学》和《细胞》。
This particular paper was published in Cell, and I will go into it in more detail later.
这篇论文发表在《Cell》上，稍后我将对其进行更详细的介绍。
But basically what this paper shows is that by locally heating up skin and fat, you can change the identity of certain fat cells at that location and elsewhere.
但基本上这篇论文表明，通过局部加热皮肤和脂肪，您可以改变该位置和其他地方的某些脂肪细胞的特性。
We have three kinds of fat: white fat, beige fat, and brown fat.
我们有三种脂肪：白色脂肪、米色脂肪和棕色脂肪。
As you will learn more about soon, white fat is not very metabolically active.
您很快就会了解到，白色脂肪的代谢不是很活跃。
It's more of a fuel reserve.
它更多的是燃料储备。
It's what we typically think of as blubbery fat.
这就是我们通常认为的脂肪。
Beige fat and brown fat are rich in mitochondria, and those mitochondria provide a sort of furnace or heating mechanism for your entire body and increase your metabolism and the burning of white fat.
米色脂肪和棕色脂肪富含线粒体，这些线粒体为您的整个身体提供一种熔炉或加热机制，并增加您的新陈代谢和白色脂肪的燃烧。
So in other words, having more beige fat and brown fat is a good thing.
所以换句话来说，拥有更多的米色脂肪和棕色脂肪是一件好事。
It turns out that the proper application of heat to specific areas of your body can increase the conversion of white fat to beige fat.
事实证明，对身体的特定区域进行适当的加热可以增加白色脂肪向米色脂肪的转化。
In other words, turn an innocuous fuel source into a metabolically active tissue that can help you burn off more white fat.
换句话说，将无害的燃料来源转化为代谢活跃的组织，可以帮助您燃烧更多的白色脂肪。
Andrew Huberman:
安德鲁·休伯曼：
I think many people are going to be interested in this paper and the tools that emerge from this paper.
我认为很多人会对这篇论文以及本文中出现的工具感兴趣。
It's a fascinating set of findings that actually emerge from an understanding of the biology of burn and people who receive intense burns.
这是一组令人着迷的发现，实际上是从对烧伤生物学和严重烧伤患者的了解中得出的。
That is not what I'm going to recommend to you as a tool, of course, but understanding a little bit about how burns impact our biology and health has allowed these pioneering researchers to develop new tools to combat obesity and metabolic disorders and that you can apply for basic things like fat loss.
当然，这不是我要向您推荐的工具，但对烧伤如何影响我们的生物学和健康的一些了解使这些开创性的研究人员能够开发出新的工具来对抗肥胖和代谢紊乱，并且您可以将其应用于诸如减脂之类的基本事情。
Andrew Huberman:
安德鲁·休伯曼：
I'm pleased to announce that the Huberman Lab podcast is now partnered with Momentous Supplements.
我很高兴地宣布 Huberman Lab 播客现已与 Momentous Supplements 合作。
Our motivation for partnering with Momentous is to provide people one location where they can go to access the highest-quality supplements, in the specific dosages that are best supported by the scientific research and that are discussed during various episodes of the Huberman Lab podcast.
我们与 Momentous 合作的动机是为人们提供一个可以获取最高品质补充剂的地点，其具体剂量得到了科学研究的最佳支持，并在 Huberman Lab 播客的各个节目中进行了讨论。
If you go to livemomentous.com/huberman, you will see those formulations.
如果您访问 livemomentous.com/huberman，您会看到这些表述。
I should mention that we are going to add more formulations in the months to come, and you'll see specific suggestions about how best to take those supplements, meaning what dosages and times of day, and, in fact, how to combine those supplements with specific behavioral protocols that have been discussed on the podcast and are science-supported, in order to drive the maximum benefit from those supplements.
我应该提到的是，我们将在未来几个月内添加更多配方，您将看到有关如何最好地服用这些补充剂的具体建议，即剂量和一天中的时间，以及事实上，如何将这些补充剂与播客上讨论过且得到科学支持的特定行为方案相结合，以便从这些补充剂中获得最大益处。
Andrew Huberman:
安德鲁·休伯曼：
Many of you will probably also be pleased to learn that Momentous ships not just within the United States, but also internationally.
你们中的许多人可能也会很高兴得知 Momentous 不仅在美国境内发售，而且还在国际上发售。
So once again, if you go to livemomentous.com/huberman, you will find what we firmly believe to be the best-quality supplements in the precise dosages, and the best protocols for taking those supplements, along with the ideal behavioral protocols to combine with those supplement formulations.
因此，如果您访问 livemomentous.com/huberman，您会发现我们坚信剂量最优质的补充剂、服用这些补充剂的最佳方案，以及与这些补充剂配方相结合的理想行为方案。
Andrew Huberman:
安德鲁·休伯曼：
Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
在开始之前，我想强调一下，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 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将有关科学和科学相关工具的零成本消费者信息带给公众。
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。
Okay, let's talk about heat.
好吧，我们来谈谈热量。
More specifically, let's talk about the biology of heat and heating and the health benefits and tools related to heat and heating.
更具体地说，我们来谈谈热和供暖的生物学以及与热和供暖相关的健康益处和工具。
The first question that we have to answer is how do we heat up?
我们要回答的第一个问题是如何加热？
The answer to that question is we heat up two ways.
这个问题的答案是我们通过两种方式加热。
We heat up from the outside, meaning the things that we come into contact with, the clothing that we put on our body, whether or not there's heat in the room or whether or not it's cold outside or cold in a room, and we heat up from the inside.
我们从外部加热，即我们接触到的东西，我们穿在身上的衣服，无论房间里是否有暖气，无论室外冷还是房间里冷，我们都是从内部加热的。
Andrew Huberman:
安德鲁·休伯曼：
Our body has the capacity to generate more heat or to cool down, meaning to turn off the heating process, and it can do that in ways that match the external environment.
我们的身体有能力产生更多的热量或冷却，这意味着关闭加热过程，并且它可以通过与外部环境相匹配的方式来做到这一点。
The simplest way to think about this is that we actually have two body temperatures.
最简单的思考方式是我们实际上有两个体温。
People will say, "Oh, what's body temperature?
人们会说：“哦，体温是多少？
98.6?" That's actually not true.
98.6？”这实际上不是真的。
Body temperature varies between individuals, it varies across time of day within individuals.
人与人之间的体温不同，人体内的体温在一天中的不同时间也不同。
At every point across your entire lifespan, you have two distinct temperatures.
在你整个生命周期的每个阶段，你都会有两种不同的温度。
One is the temperature on your skin, what scientists call your shell, and the temperature of your core, your viscera, meaning your organs, your nervous system, and your spinal cord.
一是你的皮肤温度，科学家称之为你的外壳，以及你的核心、内脏的温度，即你的器官、神经系统和脊髓。
As you can imagine, the temperature of your core is always higher than the temperature at your surface.
正如您可以想象的那样，您的核心温度始终高于表面温度。
So the important thing to know is that you have a temperature at your shell and a temperature at your core.
因此，重要的是要知道你的外壳温度和核心温度。
Andrew Huberman:
安德鲁·休伯曼：
Now, you don't need to know exactly what those temperatures are in most cases, but it is vitally important to understand that you have those two temperatures and that your brain is constantly sending out signals to your body as to whether or not it should heat up or cool down, depending on the temperature of the shell, which makes total sense.
现在，在大多数情况下，你不需要确切地知道这些温度是多少，但至关重要的是要了解你有这两个温度，并且你的大脑不断向你的身体发出信号，决定是否应该加热或冷却，具体取决于外壳的温度，这是完全有道理的。
This is a lot like a thermostat in a room, which is essentially paying attention to how cold or hot it is and then sending signals to the heating or cooling system to either heat up the environment or cool down the environment, depending on the temperature in that environment.
这很像房间里的恒温器，本质上是关注房间的冷或热，然后向加热或冷却系统发送信号，以加热环境或冷却环境，具体取决于该环境的温度。
Your brain has neurons that send signals to other cells in your body and deploy the release of chemicals in your brain and body to heat you up when you are too cold and to cool you down when you are too hot.
您的大脑中的神经元会向您体内的其他细胞发送信号，并在您的大脑和身体中释放化学物质，以便在您太冷时为您加热，并在您太热时为您降温。
Andrew Huberman:
安德鲁·休伯曼：
So if you can understand that you have two body temperatures, one at your shell, the surface, and one at your core, inside, and that your body and brain are always trying to balance those two temperatures in the appropriate way, well, then you're halfway there to understanding the biology of thermoregulation and heating, and you'll be a lot further along in understanding how specific tools can be used to improve metabolism, or improve cognition, for instance.
因此，如果你能理解你有两种体温，一种在你的外壳（表面），一种在你的核心（内部），并且你的身体和大脑总是试图以适当的方式平衡这两种温度，那么你就已经了解了体温调节和发热的生物学原理，并且在了解如何使用特定工具来改善新陈代谢或改善认知等方面也将取得更大的进展。
In fact, later you'll learn that one way that you can heat up is by cooling down the surface of your body.
事实上，稍后您会了解到，加热的一种方法是冷却身体表面。
That's right.
这是正确的。
If I were to throw a cold towel, ice cold towel onto your torso right now and ask you, "Well, how do you feel?" You'd say, "Oh, that's cold, that's chilly." However, because your brain is acting like a bit of a thermostat, as the surface, the shell of your body, felt cool, it would make sense that that thermostat would activate biological mechanisms that would heat up your core.
如果我现在把一条冷毛巾，冰冷的毛巾扔到你的躯干上并问你，“嗯，你感觉怎么样？”你会说：“噢，好冷，好冷。”然而，因为你的大脑的作用有点像一个恒温器，当你身体的表面、外壳感觉凉爽时，恒温器会激活生物机制来加热你的核心，这是有道理的。
Andrew Huberman:
安德鲁·休伯曼：
Similarly, if I were to put you into a very hot environment, you'd say, "Oh, wow, it's really, really warm in here." But, your brain and your body would go through a lot of effort to activate mechanisms to cool you down.
同样，如果我把你放到一个非常热的环境中，你会说，“哦，哇，这里真的非常非常温暖。”但是，你的大脑和你的身体会付出很多努力来激活机制来让你冷静下来。
So anytime we're talking about heat, meaning deliberate heat exposure, things like sauna, it's very important to understand not just the stimulus, how hot something is, how long you're in a sauna, et cetera, but the effect that has on your shell and on your core.
因此，每当我们谈论热，即故意暴露在高温下，诸如桑拿之类的事情时，重要的是不仅要了解刺激、物体有多热、在桑拿中待多久等，还要了解它对您的外壳和核心的影响。
If you can understand that, you can design protocols that are literally perfect for your goals.
如果您能理解这一点，您就可以设计出真正适合您目标的协议。
As a final point about this, if you want to develop the best tools leveraging heat for your biology and health and performance, you want to understand heat as a process, as a verb, as heating, not just heat, because there's the temperature that you are at before you encounter the heat stimulus, before you get in the sauna, for instance, during the heat stimulus, So while you're in the sauna and then afterward.
最后一点，如果你想开发利用热量来促进你的生物学、健康和表现的最佳工具，你需要将热量理解为一个过程，作为一个动词，作为加热，而不仅仅是热量，因为在你遇到热刺激之前，在你进入桑拿浴室之前，例如，在热刺激期间，所以当你在桑拿浴室中以及之后的温度。
Andrew Huberman:
安德鲁·休伯曼：
Everything in biology is a process.
生物学中的一切都是一个过程。
So as you'll soon learn, there is a specific sauna protocol that can allow you, can allow anybody, in fact, to increase the amount of growth hormone released into their brain and body 16-fold.
因此，您很快就会了解到，有一种特定的桑拿疗法可以让您，事实上，可以让任何人将释放到大脑和身体中的生长激素量增加 16 倍。
That's right, 16-fold.
没错，是16倍。
However, it involves shifting from a hot environment to a cool environment, to a hot environment, to a cool environment over and over and over again, over a very short period of time, because it engages a switch, a process that compounds, it builds on itself to increase growth hormone further and further.
然而，它涉及在很短的时间内从炎热的环境转移到凉爽的环境，再转移到炎热的环境，再转移到凉爽的环境，因为它涉及一个转换，一个复合的过程，它会不断地增加生长激素。
In fact, if you were to just get into a sauna for a very long period of time and crank up the temperature to match the exact temperature that was used in that study, you would not experience those increases in growth hormone.
事实上，如果您只是进入桑拿浴室很长一段时间并将温度调高到与该研究中使用的确切温度相匹配，您就不会经历生长激素的增加。
Andrew Huberman:
安德鲁·休伯曼：
It really is the transition between hot and cool temperatures that engage the process of heating and reheating over and over again.
实际上，正是热和冷温度之间的转变导致了一遍又一遍的加热和再加热过程。
So today you're going to learn about the use of sauna.
那么今天你就来了解一下桑拿的使用方法。
You're going to learn about the use of other heat-related tools for health and optimization, not just for growth hormone, but also metabolic health, for controlling cortisol, even to impact mental health in positive ways.
您将了解如何使用其他与热相关的工具来促进健康和优化，不仅可以促进生长激素，还可以促进代谢健康、控制皮质醇，甚至以积极的方式影响心理健康。
In order to do that, you need to understand a little bit about the mechanisms of how you heat up and how you cool down, where the cells and circuits are in the brain and body, how those cells and circuits work.
为了做到这一点，你需要了解一些关于你如何加热和如何冷却的机制，细胞和电路在大脑和身体中的位置，以及这些细胞和电路如何工作。
I promise to make the description of that which follows very clear, even if you don't have a background in biology.
我保证即使您没有生物学背景，接下来的描述也会非常清楚。
Once you have that in hand along with the understanding you now have about the fact that you've got a shell and a core, and you need to think about both the shell and the core.
一旦你掌握了这一点，并且了解了你现在拥有一个外壳和一个核心这一事实，你就需要同时考虑外壳和核心。
Well then you'll be in the best possible position to use sauna or hot tub or other tools, even just a hot shower, as a powerful stimulus to optimize your biology.
那么，您将处于最佳位置，可以使用桑拿浴室或热水浴缸或其他工具，甚至只是洗个热水澡，作为优化您的生理功能的强大刺激。
Andrew Huberman:
安德鲁·休伯曼：
Now, the science of heat and heating, and cold and cooling, for that matter, goes back well over a hundred years.
现在，热与加热、冷与冷却的科学可以追溯到一百多年前。
In fact, it's kind of amusing to me that nowadays there's a kind of renewed interest in the use of heat and cold and the science of heat and cold because this was the first topic that I studied as an undergraduate.
事实上，对我来说很有趣的是，现在人们对热和冷的使用以及热和冷的科学重新产生了兴趣，因为这是我作为本科生学习的第一个主题。
In fact, I did my graduate thesis on thermoregulation.
事实上，我的研究生论文是关于体温调节的。
At the time, thermoregulation wasn't really considered one of the hot topics in neuroscience.
当时，体温调节并没有真正被认为是神经科学的热门话题之一。
People were more focused on things like memory and consciousness.
人们更关注记忆和意识等事物。
Of course those topics are still of vital interest to many people in many laboratories.
当然，这些主题仍然是许多实验室的许多人非常感兴趣的。
But thermoregulation was considered more a thing for the physiologists.
但体温调节更多地被认为是生理学家的事情。
Nowadays, not just on social media, not just in the landscape of biohackers and athletes, but in the landscape of mental health and, frankly, in the general ethos around health optimization, people are really interested in heat and cold.
如今，不仅在社交媒体上，不仅在生物黑客和运动员的领域，而且在心理健康领域，坦率地说，在围绕健康优化的普遍精神中，人们真的对热和冷感兴趣。
Andrew Huberman:
安德鲁·休伯曼：
The reason they're so interested in heat and cold is that a lot of the science has been done both in animal models, in mice, and in humans, and translates immediately to protocols that anyone can use.
他们对热和冷如此感兴趣的原因是，许多科学研究已经在动物模型、小鼠和人类中进行，并立即转化为任何人都可以使用的方案。
Now, a brief warning now, and another brief warning later: anytime you're talking about heating up your body, you need to be very cautious because unlike cooling down, where you have a fairly broad range of cold temperatures that you can go into before it's damaging to tissue, well, you don't get to heat up the brain and body very much before you start getting into the realm of neuron damage.
现在，现在是一个简短的警告，稍后还有另一个简短的警告：任何时候你在谈论加热你的身体时，你都需要非常小心，因为与冷却不同，在冷却时你可以进入相当广泛的低温范围，然后才会对组织造成损害，那么，在开始进入神经元损伤领域之前，你不会让大脑和身体升温太多。
And neurons in the central nervous system, the brain and spinal cord, once they're damaged, they don't come back.
中枢神经系统、大脑和脊髓中的神经元一旦受损，就不会恢复。
So hyperthermia is a serious thing to avoid.
因此，高热是一件必须避免的严重事情。
Later I'll talk about ways to rapidly protect against hyperthermia.
稍后我将讨论快速预防高热的方法。
Andrew Huberman:
安德鲁·休伯曼：
But I do want to give everybody a cautionary note up front.
但我确实想预先给大家一个警告。
Obviously if you're pregnant, nursing, if you're very sensitive to hot environments, you want to stay out of saunas and things of that sort.
显然，如果您正在怀孕、哺乳，如果您对炎热的环境非常敏感，您就应该远离桑拿房之类的地方。
I'm sure there are exceptions to that.
我确信也有例外。
You definitely have to talk to your doctor if you're going to violate that rule.
如果您要违反该规则，您绝对必须与您的医生交谈。
For everybody, you want to approach any kind of tool related to heating very cautiously.
对于每个人来说，您都需要非常谨慎地使用任何与加热相关的工具。
You always have the opportunity to increase the temperature later, so proceed with caution, be smart about it.
稍后您总是有机会提高温度，因此请谨慎行事，明智地对待它。
I don't just say that to protect me.
我这么说不仅仅是为了保护我。
I say that also to protect you.
我这么说也是为了保护你。
So now let's talk about, what are the circuits for heating up?
那么现在我们来谈谈，加热的电路有哪些？
How does that happen?
这是怎么发生的？
Many of you have probably experienced a fever.
很多人可能都经历过发烧。
How does that happen?
这是怎么发生的？
What happens when you go into a cold environment and you're shivering, but you put on a coat and then you feel warmer?
当你进入寒冷的环境，浑身发抖，但穿上外套就感觉暖和了，会发生什么？
What's really going on there?
那里究竟发生了什么？
Andrew Huberman:
安德鲁·休伯曼：
Well, there's a very basic circuit, meaning neurons that exist in the skin, in the brain and in the body that communicate with one another that allow you to heat up if you need to, and cool down if you need to.
嗯，有一个非常基本的回路，这意味着存在于皮肤、大脑和身体中的神经元可以相互交流，让你在需要时加热，并在需要时冷却。
I'm going to throw a little bit of nomenclature, a few new words at you.
我将向您介绍一些术语和一些新词。
You don't need to memorize these words except for one.
除了一个之外，你不需要记住这些单词。
Actually you need to memorize one acronym, but it's very easy.
实际上你需要记住一个缩写词，但这很容易。
It's called the POA.
这就是所谓的 POA。
If you remember POA, you'll be home free for the rest of the episode.
如果你还记得 POA，那么你就可以在剩下的剧集中自由回家。
But I know that there are some aficionados out there and people interested in getting a little bit deeper mechanism.
但我知道有一些爱好者和人们有兴趣了解更深入的机制。
I do think it's important to understand this circuit because once you understand this circuit and the way it's structured, then you are going to be in a great position to use the tools related to heating.
我确实认为了解这个电路很重要，因为一旦您了解了这个电路及其结构方式，那么您将能够很好地使用与加热相关的工具。
Andrew Huberman:
安德鲁·休伯曼：
So here's how this circuit is structured.
该电路的结构如下。
You have this shell, which is basically skin, and within the skin you have neurons, nerve cells.
你有这个外壳，它基本上就是皮肤，在皮肤内有神经元、神经细胞。
Those nerve cells have channels, or receptors, on them.
这些神经细胞上有通道或受体。
They're called trip channels.
它们被称为旅行频道。
There are some other ones as well, which basically sense changes in heat.
还有一些其他的传感器，它们基本上可以感知热量的变化。
So if I were to put a hot object on your hand or your arm, or, for instance, if I were to put a hot object on your hand or arm and then remove that hot object, those neurons would respond to that.
因此，如果我将一个热物体放在你的手或手臂上，或者，例如，如果我将一个热物体放在你的手或手臂上，然后移开该热物体，这些神经元就会对此做出反应。
They would send electrical signals into your spinal cord, and that's where the next station of this circuit resides.
它们会将电信号发送到您的脊髓，这就是该电路的下一站所在的地方。
In your spinal cord, you've got a cluster of neurons that exists at the top part of your spinal cord called the dorsal horn.
在脊髓中，脊髓顶部有一组神经元，称为背角。
The name, again, doesn't matter.
再说一遍，名字并不重要。
And those neurons specifically relay heat information up to another area of your brain.
这些神经元专门将热量信息传递到大脑的另一个区域。
Andrew Huberman:
安德鲁·休伯曼：
Now here's where we get into some fancy names.
现在我们来介绍一些奇特的名字。
It's the lateral parabrachial area.
这是外侧臂旁区域。
You don't need to know lateral parabrachial area, but it's a relay station.
你不需要了解臂旁外侧区域，但它是一个中继站。
The lateral parabrachial area sends electrical signals to the POA.
外侧臂旁区域向 POA 发送电信号。
I would like you to know POA the POA stands for preoptic area.
我想让你知道 POA POA 代表视前区。
Neurons in the preoptic area basically reside over the roof of your mouth.
视前区的神经元基本上位于上颚上方。
These are neurons within the hypothalamus, and neurons in the preoptic area have the ability to send signals out to the rest of your brain and body to get you to heat up, and actually to change your behavior so that you heat up.
这些是下丘脑内的神经元，视前区的神经元能够向大脑和身体的其他部分发送信号，让你发热，并实际上改变你的行为，使你发热。
That's right.
这是正确的。
If neurons in the preoptic area receive an electrical signal through the circuit I just described that goes from skin to dorsal horn in the spinal cord to lateral parabrachial, they will start sending signals out to the organs of your body and the tissues of your body to get those organs and tissues to do things.
如果视前区的神经元通过我刚才描述的从皮肤到脊髓背角再到臂旁外侧的电路接收到电信号，它们就会开始向你身体的器官和组织发送信号，让这些器官和组织发挥作用。
Andrew Huberman:
安德鲁·休伯曼：
Believe it or not, your POA, your preoptic area, will actually change the way that you think and feel immediately.
不管你相信与否，你的 POA，你的视前区，实际上会立即改变你的思考和感受方式。
For instance, if something warm contacts your skin or something very hot contacts your skin, the preoptic area will send signals out to the endothelial cells, the blood vessels, both of the brain and body, that get them to dilate, to essentially increase their volume and their surface area in order to cast off heat.
例如，如果有温暖的东西接触你的皮肤，或者很热的东西接触你的皮肤，视前区就会向内皮细胞、大脑和身体的血管发送信号，使它们扩张，从本质上增加它们的体积和表面积，以散发热量。
You will also start sweating.
你也会开始出汗。
That sweating response is initiated not by the hot day or the hot sun, but by the preoptic area neurons that send signals out to what's called the periphery of your body.
这种出汗反应不是由炎热的天气或炎热的阳光引发的，而是由视前区神经元发起的，这些神经元向所谓的身体外围发送信号。
Other chemicals are released, things like acetylcholine, that get you to sweat.
其他化学物质也会被释放，比如乙酰胆碱，会让你出汗。
If you happen to be shivering, neurons in the preoptic area will make sure that you stop shivering.
如果你碰巧在发抖，视前区的神经元会确保你停止发抖。
Andrew Huberman:
安德鲁·休伯曼：
You're probably familiar with the feeling of being somewhat lethargic or spreading out your limbs on a hot day.
您可能熟悉在炎热的天气里有些昏昏欲睡或四肢伸展的感觉。
Well, that is the result of neurons in your preoptic area impacting your musculature to get you to increase your surface area so you can sweat off or release more heat.
嗯，这是视前区神经元影响肌肉组织的结果，使你增加表面积，这样你就可以出汗或释放更多热量。
So there are all these different mechanisms by which we dump heat.
因此，我们可以通过各种不同的机制来释放热量。
Some of those are purely physiological, below our conscious control.
其中一些纯粹是生理性的，不受我们意识的控制。
Things like sweating, which ...
比如出汗之类的，...
you can't just make yourself sweat on demand.
你不能只让自己按需出汗。
Maybe you can through a set of stressful thoughts, but you can't just make yourself sweat.
也许你可以通过一系列有压力的想法，但你不能只是让自己出汗。
That is autonomic.
那是自主的。
It's below your conscious control.
它在你的意识控制之下。
Things like vasodilation, the dilation of your veins in particular, and capillaries in particular.
比如血管舒张，特别是静脉和毛细血管的扩张。
These sorts of things.
诸如此类的事情。
Of course there are these behavioral, somewhat voluntary aspects of dumping heat and the lethargy, the kind of tiredness that we feel on a really hot day — that's also controlled by this circuit that I just described.
当然，还有一些行为上的、某种程度上自愿的排泄热量和嗜睡的方面，即我们在炎热的一天感到的疲倦——这也是由我刚才描述的这个回路控制的。
Andrew Huberman:
安德鲁·休伯曼：
In fact, I just got back from a visit to a very warm place, and it was remarkable to me how lethargic I felt in the afternoons.
事实上，我刚刚从一个非常温暖的地方回来，下午我感到多么昏昏欲睡，这对我来说是很值得注意的。
I just felt like a total slug.
我只是觉得自己像个呆子。
I just could not move or rally to do anything except if I waited until the evening, even though it was later in the day, even though I hadn't napped, as the temperature in my environment cooled off, as my body temperature cooled off, I felt like I had more energy.
我就是无法动弹或振作起来做任何事情，除非我等到晚上，即使是在当天晚些时候，即使我没有小睡，随着环境的温度变冷，随着我的体温变冷，我感觉自己有更多的能量。
I was actually waking up, even though I had been awake for longer.
我实际上已经醒了，尽管我已经醒了更长时间了。
So the relationship between temperature and lethargy is a very intimate one.
因此，温度和嗜睡之间的关系非常密切。
If we're warm enough, we feel active and we want to move around.
如果我们足够温暖，我们就会感到活跃并且想要四处走动。
If we're too warm, we feel like we need to stay put and spread out our limbs and dump heat.
如果我们太热，我们就会觉得需要呆在原地，伸展四肢，散发热量。
That brings me to a quick and kind of fun point about how we dump heat versus how other animals dump heat.
这给我带来了一个快速而有趣的观点，即我们如何散发热量与其他动物如何散发热量。
Andrew Huberman:
安德鲁·休伯曼：
Many of you know, of course, that we dump heat by sweating, other mechanisms as well, some of which I described.
当然，你们很多人都知道，我们通过出汗以及其他机制来排出热量，我描述了其中的一些机制。
But that's our main way of dumping heat.
但这是我们散发热量的主要方式。
Other animals like dogs don't have the capacity to sweat, at least not very much.
其他动物如狗没有出汗的能力，至少不是很多。
So they pant, right, in order to dump heat.
所以他们喘气，对吧，为了排出热量。
Still other animals like rodents, when they get too hot, they spit on their paws and they rub that spit on the surface of their body, which might sound kind of gross and probably will get you to think twice before petting any of those animals or holding any of those animals again, unless that's your thing.
还有其他动物，例如啮齿类动物，当它们变得太热时，它们会向爪子吐口水，并将唾液擦在身体表面，这可能听起来有点恶心，并且可能会让您在抚摸这些动物或再次握住这些动物之前三思而后行，除非那是您的风格。
Now, one other key thing to understand about this circuit related to heat is that the preoptic area also can send electrical signals to the amygdala, a brain area that is often talked about in the context of fear, but is really just a brain area that can activate your sympathetic nervous system.
现在，要理解这个与热有关的回路的另一件关键事情是，视前区也可以向杏仁核发送电信号，杏仁核是一个经常在恐惧的背景下谈论的大脑区域，但实际上只是一个可以激活交感神经系统的大脑区域。
Andrew Huberman:
安德鲁·休伯曼：
The sympathetic nervous system is part of your autonomic nervous system, and is the one associated with fight or flight or with the stress response, or even just the excited response, right?
交感神经系统是自主神经系统的一部分，与战斗或逃跑或压力反应，甚至只是兴奋反应相关，对吗？
The sympathetic nervous system is also what gets activated when you're really excited about something.
当你对某件事感到非常兴奋时，交感神经系统也会被激活。
The preoptic area has the opportunity to trigger the activation of the amygdala.
视前区有机会触发杏仁核的激活。
Now, it doesn't do it every time, but it can, and it tends to do that when you are suddenly in an environment that feels too hot that you feel is risky levels of hot.
现在，它并不是每次都会这样做，但它可以，而且当你突然处于一个感觉太热的环境中，你觉得热度达到危险水平时，它往往会这样做。
If you ever have gotten into a sauna that was very, very hot, maybe 210 degrees Fahrenheit, you sit there for a minute.
如果您曾经进过非常非常热的桑拿房，温度可能达到 210 华氏度，您会在那里坐一分钟。
You'll notice that your heart rate increases.
您会注意到您的心率增加。
There are reasons for that, and we'll talk about some of the health benefits of that in a few minutes, but it's pretty uncomfortable.
这是有原因的，我们将在几分钟内讨论它对健康的一些好处，但它非常不舒服。
Andrew Huberman:
安德鲁·休伯曼：
You may not feel like your skin is going to burn up, but you often will feel the impulse to get out, especially if you stay in there for a little while.
您可能不会觉得自己的皮肤会被烧伤，但您经常会感到想要出去的冲动，尤其是当您在那里呆一会儿时。
That impulse is the consequence of this preoptic area communicating with your amygdala, saying, "Hey, this environment is really hot, and I'm trying to cool down and it's not really working.
这种冲动是视前区与杏仁核沟通的结果，它说：“嘿，这个环境真的很热，我试图冷静下来，但它并没有真正起作用。
I'm dumping heat, but I'm not able to adjust the core of my body temperature in ways that are going to protect my neurons." So it's a signal that you probably shouldn't stay in that environment too long.
我正在散发热量，但我无法以保护我的神经元的方式调整我的核心体温。”因此，这是一个信号，表明您可能不应该在该环境中停留太久。
Now, later we'll talk about the advantage of pushing yourself a little bit through some of these very hot environments, provided you can do it safely.
现在，稍后我们将讨论在这些非常热的环境中稍微推动自己的优势，前提是您可以安全地做到这一点。
But the impulse to get yourself out of a very hot environment is the consequence of the POA communicating with your amygdala, and the amygdala then, in turn, activating your adrenal glands — which sit right above your kidneys — the release of adrenaline, and this feeling of agitation like you want to move.
但是，想要摆脱炎热环境的冲动是 POA 与杏仁核沟通的结果，然后杏仁核反过来激活肾上腺（位于肾脏的正上方），释放肾上腺素，并产生一种想要移动的焦躁感。
Usually you want to move out of whatever hot environment you happen to be in.
通常你想离开你所处的炎热环境。
Andrew Huberman:
安德鲁·休伯曼：
So now you know the circuit.
现在你已经了解了电路了。
Again, it's simple.
再说一遍，这很简单。
It goes from skin to spinal cord, one brain area to another brain area.
它从皮肤到脊髓，从一个大脑区域到另一个大脑区域。
That's the key one in this discussion, which is the POA, the preoptic area, and the preoptic area can kick off a bunch of autonomic subconscious responses to heat, which make us attempt to get cooler, things like sweating, vasodilation, et cetera.
这是本次讨论的关键，即 POA、视前区，视前区可以引发一系列对热的自主潜意识反应，这使我们试图变得凉爽，比如出汗、血管舒张等等。
It can kick off behavioral responses, spreading out our limbs in an attempt to dump even more heat, feeling lethargic.
它会引发行为反应，伸展我们的四肢，试图散发更多的热量，让我们感到昏昏欲睡。
So a lack of desire to run and move.
因此缺乏奔跑和移动的欲望。
It also has the opportunity to kick off a mild, or maybe not so mild, panic response to get us out of that hot environment.
它还有机会引发温和的、或者可能不那么温和的恐慌反应，让我们摆脱炎热的环境。
Andrew Huberman:
安德鲁·休伯曼：
If you can conceptualize that circuit, or if you can even just understand what I just said, even at a top contour level, you're going to be in a great position to understand the rest of the information and the tools that follow.
如果您可以概念化该电路，或者您甚至可以理解我刚才所说的内容，即使在最高轮廓水平上，您也将能够很好地理解其余信息和随后的工具。
Next, I'd like to talk about the use of deliberate heat exposure, including sauna, but other tools as well, as a way to understand how heat and heating changes our biology.
接下来，我想谈谈如何使用刻意的热暴露，包括桑拿，以及其他工具，作为了解热和加热如何改变我们的生物学的一种方式。
So you're going to learn some mechanism and you're going to learn some tools.
所以你将学习一些机制，并且你将学习一些工具。
But first I'd like to just emphasize that the use of deliberate heat exposure can be a very powerful way to improve health and longevity.
但首先我想强调的是，有意识地接受高温可能是改善健康和长寿的一种非常有效的方法。
There's a wonderful study on this that was published in 2018 that includes a lot of data from a lot of participants in a lot of different conditions.
2018 年发表了一项关于此的精彩研究，其中包含来自许多参与者在许多不同条件下的大量数据。
For instance, people that only did sauna once versus two to three times a week versus four to seven times a week ,and so on, and compares all those.
例如，只蒸一次桑拿的人与每周蒸两到三次的人相比每周蒸四到七次的人，等等，并对所有这些进行比较。
Andrew Huberman:
安德鲁·休伯曼：
The title of the study is "Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: A prospective cohort study." This is one of several papers that clearly demonstrate that regular use of sauna or other forms of deliberate heat exposure can reduce mortality to cardiovascular events, but also to other events, things like stroke and other things that basically can kill us.
该研究的标题是“桑拿浴与降低心血管死亡率相关，并提高男性和女性的风险预测：一项前瞻性队列研究”。这是明确证明经常使用桑拿或其他形式的故意热暴露可以降低心血管事件死亡率的几篇论文之一，而且还可以降低其他事件的死亡率，例如中风和其他基本上可以杀死我们的疾病。
What I like so much about this and the related studies, and, yes, I will provide a link to these in the show notes, is that they involve a lot of participants.
我非常喜欢这项研究和相关研究，是的，我将在展会笔记中提供这些研究的链接，因为它们涉及很多参与者。
So, for instance, in this particular paper which was published in BMC Medicine, they looked at a sample of 1,688 participants who had a mean age of 63, but there was a range of ages around 63, and of whom 51.4% were women.
例如，在 BMC Medicine 上发表的这篇特定论文中，他们研究了 1,688 名参与者的样本，这些参与者的平均年龄为 63 岁，但年龄范围在 63 岁左右，其中 51.4% 是女性。
The rest were men.
其余的都是男人。
So it's a pretty nicely varied study in terms of the populations that they looked at.
因此，就所观察的人群而言，这是一项非常多样化的研究。
Andrew Huberman:
安德鲁·休伯曼：
Basically what they found was the more often that people do sauna, the better their health is and the lower the likelihood they will die from some sort of cardiovascular event.
基本上他们发现，人们洗桑拿的次数越多，他们的健康状况就越好，死于某种心血管事件的可能性就越低。
Now, what do we mean by sauna?
现在，我们所说的桑拿是什么意思？
We need to define some of the parameters around sauna, and I promise to provide you some alternative ways to access some of the health benefits that were observed in this and related studies without the need to have a sauna.
我们需要定义一些有关桑拿的参数，我承诺为您提供一些替代方法，让您无需蒸桑拿即可获得本研究和相关研究中观察到的一些健康益处。
Because I do realize that a lot of people don't have access to sauna.
因为我确实意识到很多人没有机会去桑拿。
First off, the temperature ranges that were used in this study, and pretty much all the studies that I'm going to talk about unless I say otherwise, are between 80 degrees Celsius, meaning 176 degrees Fahrenheit, and 100 degrees Celsius, meaning 212 degrees Fahrenheit.
首先，除非另有说明，本研究以及我要讨论的几乎所有研究中使用的温度范围都在 80 摄氏度（即 176 华氏度）和 100 摄氏度（即 212 华氏度）之间。
So somewhere in that range.
所以在这个范围内的某个地方。
How hot should you make the sauna or the environment that you get into should you decide to use these tools?
如果您决定使用这些工具，您应该将桑拿房或您所处的环境加热到多热？
Andrew Huberman:
安德鲁·休伯曼：
Well, that will depend on your tolerance for heat, how heat adapted you are.
嗯，这取决于你对热的耐受力，以及你对热的适应程度。
Yes, some people are better at sweating than others, and over time we all get better at sweating.
是的，有些人比其他人更擅长出汗，随着时间的推移，我们都会变得更擅长出汗。
Meaning if you go into the sauna more frequently, you become a better sweater.
这意味着如果您更频繁地去桑拿房，您的毛衣就会变得更好。
Not a sweater you wear, but the verb "sweater." You get better at sweating, at dumping heat through the loss of water.
不是你穿的毛衣，而是动词“毛衣”。你会变得更擅长出汗，更擅长通过失水排出热量。
So it's going to depend.
所以这要视情况而定。
I recommend starting on the lower end of the temperature scale, and if that's too hot for you, that you even lower the temperature further.
我建议从温标的较低端开始，如果对您来说太热，您甚至可以进一步降低温度。
Now, how long were people exposing themselves to these hot environments?
现在，人们将自己暴露在这些炎热的环境中多久了？
Anywhere from five to 20 minutes per session.
每节课时间从 5 到 20 分钟不等。
As you'll soon learn, very brief periods of just five minutes of heat exposure can be a powerful stimulus if the heat exposure is significantly great enough for you.
您很快就会了解到，如果热暴露对您来说足够大，那么短短五分钟的热暴露就可以产生强大的刺激。
Twenty minutes can also be beneficial.
二十分钟也有好处。
Andrew Huberman:
安德鲁·休伯曼：
But 80 to 100 degrees Celsius, meaning 176 degrees Fahrenheit to 212 degrees Fahrenheit, is the general range that this and most studies use.
但 80 到 100 摄氏度，即 176 华氏度到 212 华氏度，是本研究和大多数研究使用的一般范围。
In this particular study, they compared the effects of people that did sauna once a week, two or three times per week, or four to seven times per week.
在这项特殊的研究中，他们比较了每周洗一次桑拿、每周洗两次或三次、或每周洗四到七次桑拿的人的效果。
What they saw was really remarkable.
他们所看到的确实非常了不起。
What they observed was that people who went into the sauna two or three times per week were 27% less likely to die of a cardiovascular event than people that went into the sauna just once a week.
他们观察到，每周洗两次或三次桑拿的人死于心血管事件的可能性比每周只洗一次桑拿的人低 27%。
Again, at the temperature levels and the duration that I talked about earlier.
再次，在我之前谈到的温度水平和持续时间。
As you can imagine, the duration and the temperature levels were related.
正如你可以想象的那样，持续时间和温度水平是相关的。
So if people went into very hot environments that were really uncomfortable for them, maybe they only went in for five minutes.
因此，如果人们进入非常热的环境，并且感到非常不舒服，也许他们只会呆五分钟。
Whereas if they were more comfortable and heat adapted in a given environment, or their tolerance for heat was just simply higher for whatever reason, well, then they tended to stay in longer.
然而，如果他们在给定的环境中更舒适、更适应热量，或者无论出于何种原因，他们对热量的耐受性更高，那么他们往往会停留更长时间。
Andrew Huberman:
安德鲁·休伯曼：
We can take a sort of average of this 5-to-20-minute range, and today we're mainly going to talk about exposures between 10 and 20 minutes at temperatures between, again, 80 degrees and 100 degrees Celsius, 176 degrees Fahrenheit or 212 degrees Fahrenheit.
我们可以对这个 5 到 20 分钟范围进行平均，今天我们主要讨论在 80 到 100 摄氏度、176 华氏度或 212 华氏度的温度下暴露 10 到 20 分钟。
So these data point to the fact that going in the sauna two or three times per week is really beneficial and can lower mortality to cardiovascular events.
因此，这些数据表明，每周洗两次或三次桑拿确实有益，并且可以降低心血管事件的死亡率。
In fact, the benefits were even greater for people that were going into the sauna four to seven times per week.
事实上，对于每周去桑拿四到七次的人来说，好处甚至更大。
Those people were 50% less likely to die of a cardiovascular event compared to people that went into the sauna just once a week.
与每周只洗一次桑拿的人相比，这些人死于心血管事件的可能性降低了 50%。
Andrew Huberman:
安德鲁·休伯曼：
So these are really impressive and, frankly, encouraging studies.
因此，这些研究确实令人印象深刻，而且坦率地说，是令人鼓舞的。
Certainly they caught my eye and encouraged me to start using deliberate heat exposure on a regular basis.
当然，他们引起了我的注意，并鼓励我开始定期进行有意识的热暴露。
What's particularly nice about this study and the related study that, again, is linked in the show notes, is that they looked at a number of potentially confounding variables, things like whether or not people smoked, things like whether or not people were overweight, whether or not they tended to exercise or not exercise, and they were able to separate out those variables.
这项研究和相关研究的特别之处在于，他们研究了许多潜在的混淆变量，比如人们是否吸烟、人们是否超重、他们是否倾向于锻炼或不锻炼，并且他们能够分离出这些变量。
Andrew Huberman:
安德鲁·休伯曼：
So the percentages that I described earlier, 27% less likely to die of a cardiovascular event for those that went in the sauna two to three times a week and 50% less likely to die of a cardiovascular event for those that went into the sauna four times per week, as compared to just once a week, those effects really do seem to be the consequence of the sauna exposure and not some other effect that's correlated with sauna exposure like.
因此，我之前描述的，每周去桑拿房两到三次的人死于心血管事件的可能性降低了 27%，每周去桑拿房四次的人死于心血管事件的可能性降低了 50%，与每周一次相比，这些影响确实似乎是桑拿房暴露的结果，而不是与桑拿房暴露相关的其他影响。
Andrew Huberman:
安德鲁·休伯曼：
Some other effect that's correlated with sauna exposure, like going to the gym, where people are working out seven times a week and then also happen to get into the sauna.
其他一些与桑拿浴相关的影响，比如去健身房，人们每周锻炼七次，然后也碰巧进入桑拿房。
Or quitting smoking right about the same time they adopt a sauna protocol.
或者在他们采用桑拿疗法的同时戒烟。
These sorts of things.
诸如此类的事情。
And now there have been additional analyses of the use of sauna for improving health, or, I should say, for offsetting mortality, that have found that it's not just reductions in cardiovascular events, but so-called all cause mortality.
现在，人们对使用桑拿改善健康，或者我应该说，抵消死亡率进行了额外的分析，结果发现，这不仅减少了心血管事件，还减少了所谓的全因死亡率。
This is kind of medical geek-speak.
这是一种医学极客的说法。
We're saying how likely are you or somebody to die from a cardiovascular event, but maybe also from some other event, some other health-related event, like cancer or something of that sort.
我们说的是您或某人死于心血管事件的可能性有多大，但也可能死于其他一些事件，一些其他与健康相关的事件，例如癌症或类似的事件。
And in every case, regular exposure to sauna, starting at about two or three times per week all the way up to seven times per week, greatly improves, meaning statistically significant improvements in longevity, in the sense that people are less likely to die of cardiovascular events and other things that kill us.
在每种情况下，定期蒸桑拿（从每周约两到三次一直到每周七次）都会大大改善，这意味着在统计学上显着延长寿命，因为人们死于心血管事件和其他致命疾病的可能性较小。
Andrew Huberman:
安德鲁·休伯曼：
So I and many other people who are interested not just in our own health, but in educating about health-related tools, to the general public, find this really exciting.
因此，我和许多其他不仅对我们自己的健康感兴趣，而且对向公众进行健康相关工具教育的人来说，发现这真的令人兴奋。
But knowing what we know about how heat impacts our biology, it probably shouldn't surprise us that this sauna-type exposure, or deliberate heat exposure, has these incredible effects.
但是，根据我们对热量如何影响我们的生物学的了解，这种桑拿式暴露或故意的热暴露具有这些令人难以置信的效果，我们可能不会感到惊讶。
So before we get into the biological mechanisms of how heat can have all these impressive health effects, I want to just talk about the use of sauna as a tool, and emphasize that you don't have to use a sauna in order to get these benefits.
因此，在我们探讨热量如何产生所有这些令人印象深刻的健康影响的生物机制之前，我只想谈谈桑拿作为一种工具的使用，并强调您不必使用桑拿才能获得这些好处。
It is simply a matter of making sure that your shell and your core heat up properly a bit.
只需确保您的外壳和核心适当加热即可。
Not too much, not too little, but that you heat those up.
不要太多，也不要太少，但要加热它们。
And no, you do not need to carry a thermometer around or place a thermometer into your core.
不，您不需要随身携带温度计或将温度计放入您的核心。
Andrew Huberman:
安德鲁·休伯曼：
In laboratory studies and in humans, if you really want to know someone's core temperature, basically you try and put the thermal probe as close to the core as you can.
在实验室研究和人类研究中，如果你真的想知道某人的核心温度，基本上你会尝试将热探针尽可能靠近核心。
So typically that's done rectally or a mouth thermometer, or even up the nose.
所以通常是通过直肠或口腔温度计，甚至鼻子来完成。
You don't need to do any of that.
你不需要做任何事情。
All right?
好的？
This isn't a laboratory study.
这不是实验室研究。
There are ways to create a hot environment such that you heat up your shell and your core safely, without having to measure your core temperature all along.
有多种方法可以创建一个炎热的环境，以便安全地加热您的外壳和核心，而无需一直测量您的核心温度。
If you want to do that, be my guest, but I'm not going to provide a protocol.
如果你想这样做，请成为我的客人，但我不会提供协议。
So the question is, how are you heating up your environment?
所以问题是，你如何加热你的环境？
And I realize that there are dry saunas, there are steam saunas, there are infrared saunas.
我意识到有干桑拿，有蒸汽桑拿，还有红外线桑拿。
There are hot tubs, and there are simply rooms that you crank up the heat.
有热水浴缸，也有简单的房间可以加热。
Okay?
好的？
There are also ways in which you can increase your shell and your core temperature by moving around a lot, and doing that wearing a lot of clothing.
还有一些方法可以通过经常走动并穿很多衣服来提高外壳和核心温度。
Andrew Huberman:
安德鲁·休伯曼：
There's nothing special about any one of these approaches or protocols.
这些方法或协议中的任何一种都没有什么特别之处。
It just so happens that sauna is one of the more convenient ways to do this.
恰巧桑拿是更方便的方法之一。
And certainly for the studies that I've talked about, not just the ones I referenced before, but all the studies that I researched, looking at this episode, it makes sense why they would use sauna.
当然，对于我谈到的研究，不仅仅是我之前提到的那些，而是我研究过的所有研究，看看这一集，他们为什么会使用桑拿是有道理的。
Because it's very hard, for instance, to create conditions where if you have five people go out jogging, wearing heavy sweaters and hats, wool hats in the middle of summer, it's very hard to set up those conditions in a way that's controlled for everybody.
因为很难创造条件，例如，如果你有五个人在仲夏时节穿着厚重的毛衣和帽子、羊毛帽出去慢跑，那么很难以一种对每个人都可控的方式来设置这些条件。
Whereas it's pretty straightforward to have a sauna where you have one or several people just get into that one uniformly hot environment.
而桑拿房则非常简单，一个或几个人只需进入一个均匀炎热的环境即可。
That's a much easier study to run.
这是一项更容易进行的研究。
So just to be clear, the temperature range is important.
因此需要明确的是，温度范围很重要。
You want to get between 80 and 100 degrees Celsius.
你想要达到 80 到 100 摄氏度之间。
Now you know the conversion to Fahrenheit.
现在您知道了华氏度的转换。
Andrew Huberman:
安德鲁·休伯曼：
You could, however, immerse yourself in a hot tub or hot water bath up to your neck.
不过，您可以将自己浸入热水浴缸或热水浴中，水深及颈部。
That's another way to approach it.
这是另一种处理方法。
If you didn't have access to either of those, you could also put on a hoodie or a wool hat and a hoodie.
如果您无法获得其中任何一个，您也可以穿上连帽衫或羊毛帽和连帽衫。
Or you could do like the wrestlers do, and you could actually buy one of these plastic suits, they're literally called plastics, that wrestlers or other athletes that wish to drop water weight will wear, and then go jogging in that.
或者你可以像摔跤手那样做，你实际上可以买一套这样的塑料套装，它们的字面意思是塑料，摔跤手或其他希望减轻水重量的运动员会穿着它，然后穿着它慢跑。
All of those will increase your shell and your core body temperature, right?
所有这些都会增加你的外壳和核心体温，对吧？
Especially if you do it on a hot day.
特别是如果你在大热天这样做的话。
But of course, be careful.
但当然，要小心。
Hydrate and don't overheat.
保湿并且不要过热。
Don't become excessively hyperthermic, because you can get heatstroke, and you can potentially die.
不要体温过高，因为您可能会中暑，甚至可能死亡。
Andrew Huberman:
安德鲁·休伯曼：
But if you're going to use sauna, often I get the question, "How hot should the sauna be?" Well, now you know.
但如果你要使用桑拿浴室，我经常会收到这样的问题：“桑拿浴室应该有多热？”好吧，现在你知道了。
How long should you be in there?
你应该在那里呆多久？
Five to 20 minutes per session, although I will talk in a minute about ways to optimize hormone output, in particular, growth hormone output, by doing four very brief sessions.
每次会议 5 到 20 分钟，不过我将在一分钟内讨论通过进行四次非常简短的会议来优化激素输出（特别是生长激素输出）的方法。
So maybe not a continuous session.
所以也许不是连续的会话。
We'll get into that in a few minutes.
我们将在几分钟内讨论这个问题。
And of course you have to ask yourself, wet sauna, dry sauna?
当然你还要问自己，湿桑拿还是干桑拿？
You know what?
你知道吗？
Doesn't matter.
没关系。
Use what you prefer.
使用你喜欢的。
Many people ask me, "Well, what about infrared sauna?" We have an entire episode all about the use of light and low level light therapy, including infrared light.
很多人问我：“那么，红外线桑拿怎么样？”我们有一整集都是关于光和低强度光疗法（包括红外线）的使用。
It does have certain benefits for skin and other organs and tissues of the body, if used properly.
如果使用得当，它确实对皮肤和身体其他器官和组织有一定的好处。
My understanding, or at least my assessment of most infrared saunas out there, is that they don't get hot enough.
我的理解，或者至少我对大多数红外线桑拿房的评估是，它们的温度不够高。
They don't get up to that 80-to-100-degrees-Celsius range.
它们的温度达不到 80 到 100 摄氏度。
Andrew Huberman:
安德鲁·休伯曼：
Some do, most don't.
有些人这样做，大多数人不这样做。
So what you end up with is a situation where you've got a red light, low-level-light-therapy stimulus, and you've got a sauna that's not quite hot enough, and there are a lot of ideas and claims about how they work together in order to get you improved benefits.
所以你最终会遇到这样的情况：你有红灯、低强度光疗刺激，你有一个不够热的桑拿房，并且有很多关于它们如何协同工作以提高你的益处的想法和主张。
I personally am of the stance, based on the literature that I've read, that you want to get into those ranges of 80 to 100 degree Celsius before you start considering whether or not you're also going to include red light therapies, et cetera.
根据我读过的文献，我个人的立场是，在开始考虑是否还要进行红光疗法等之前，您需要先进入 80 到 100 摄氏度的温度范围。
So there's nothing special about red light sauna.
所以红光桑拿没什么特别的。
It's really the temperature of the sauna that you happen to get into.
这实际上是您碰巧进入的桑拿房的温度。
So which tool, right?
那么哪个工具，对吧？
Which sauna, which stimulus — do you run in ...
哪个桑拿房、哪个刺激——你跑进去了……
wearing plastics and a hoodie and a wool hat, when do you get into a sauna?
穿着塑料制品、连帽衫和羊毛帽，你什么时候去桑拿？
That's going to depend a lot on your circumstances, your budget, and what you have access to on a regular basis.
这在很大程度上取决于您的情况、预算以及您可以定期访问的内容。
Andrew Huberman:
安德鲁·休伯曼：
This is a lot like our discussion about the use of cold.
这很像我们关于使用寒冷的讨论。
Most of the studies have looked at immersion in cold water up to the neck, because that's a very controlled situation that you can do in a laboratory.
大多数研究都着眼于将颈部浸入冷水中，因为这是一种可以在实验室中进行的非常受控的情况。
They have not explored cold showers as much, so there's just less data.
他们没有那么多地探索冷水淋浴，所以数据较少。
Or walking around in a cold environment.
或者在寒冷的环境中走动。
But we'll talk a little bit about those data.
但我们会稍微讨论一下这些数据。
Because as you'll soon learn, when you talk about cold, you're actually talking about heating as well.
因为您很快就会了解到，当您谈论寒冷时，实际上也在谈论供暖。
So what kind of mechanisms are activated in your brain and body that allow for the various health benefits of sauna or other forms of deliberate heating?
那么，您的大脑和身体中会激活什么样的机制，从而使桑拿或其他形式的有意加热对健康产生各种益处呢？
Well, we talked about reduced risk of cardiovascular event-related mortality and all cause mortality.
好吧，我们讨论了心血管事件相关死亡率和全因死亡率风险的降低。
As you'll soon learn, there are also tremendous benefits in terms of increases in growth hormone, reductions in cortisol, et cetera.
您很快就会了解到，在增加生长激素、减少皮质醇等方面也有巨大的好处。
I will detail those.
我将详细介绍这些。
Andrew Huberman:
安德鲁·休伯曼：
So what happens when you get into a hot environment?
那么当你进入炎热的环境时会发生什么呢？
What are the mechanisms that allow for the various health effects of that?
造成各种健康影响的机制是什么？
Well, your shell, your skin, senses that, and through the circuit that I described earlier, activates neurons in the POA, the preoptic area, which in turn activates mechanisms in your autonomic nervous system like vasodilation.
嗯，你的外壳，你的皮肤，感觉到了这一点，并通过我之前描述的电路，激活 POA（视前区）的神经元，这反过来又激活你的自主神经系统中的机制，如血管舒张。
So blood flow increases, plasma volume of your blood increases, and stroke volume.
因此，血流量增加，血浆容量增加，每搏输出量增加。
The volume of blood that is mobilized with each beat of your heart also increases.
每次心跳所动员的血液量也会增加。
And your heart rate increases to anywhere between 100 to 150 beats per minute.
您的心率会增加至每分钟 100 至 150 次。
That general constellation of effects looks a lot like cardiovascular exercise.
这些总体效果看起来很像心血管锻炼。
And in fact, for all intents and purposes, it really is cardiovascular exercise.
事实上，无论出于何种意图和目的，这确实是心血管锻炼。
Except that there isn't the mobilization and the loading of joints and limbs, and things of that sort.
除了没有关节和四肢的动员和负荷以及诸如此类的事情之外。
And of course there are additional benefits of cardiovascular exercise that relate to impact on the ground, improvements in bone density, et cetera, et cetera.
当然，心血管锻炼还有其他好处，包括对地面的影响、骨密度的改善等等。
Andrew Huberman:
安德鲁·休伯曼：
But basically, your heart starts beating, more blood starts circulating, your vasculature changes shape, literally, to accommodate those increases in heart rate and blood volume.
但基本上，您的心脏开始跳动，更多的血液开始循环，您的脉管系统改变形状，从字面上看，以适应心率和血容量的增加。
And you're basically getting a cardiovascular workout in that hot environment, even if you're just sitting down.
即使您只是坐下来，您基本上也在炎热的环境中进行了心血管锻炼。
Another set of positive effects related to being in these hot environments, are hormone effects.
与这些炎热环境相关的另一组积极影响是激素影响。
Shifts in the output of hormones, both from your adrenals and possibly from the testes and ovaries, and even within the brain.
肾上腺、睾丸和卵巢，甚至大脑内的激素分泌量发生变化。
One of the more striking examples of that comes from a study that was published in 2021.
其中一个更引人注目的例子来自 2021 年发表的一项研究。
The title of the study is "Endocrine effects of repeated hot thermal stress and cold water immersion in young adult men." And indeed the study was, in this case, just done on men.
该研究的标题是“年轻成年男性反复热应激和冷水浸泡对内分泌的影响”。事实上，在这种情况下，这项研究只是针对男性进行的。
I'll just briefly describe the protocol they used.
我将简要描述他们使用的协议。
They had these men attend four sauna sessions of 12 minutes each.
他们让这些人参加四次桑拿，每次 12 分钟。
So again, well within that range of five to 12 minutes.
再说一遍，完全在 5 到 12 分钟的范围内。
Andrew Huberman:
安德鲁·休伯曼：
The temperature of those saunas was 90 to 91 degrees Celsius.
这些桑拿房的温度为90至91摄氏度。
So I'll just quickly do the calculation, admittedly not in my head.
所以我会很快地进行计算，当然不是在我的脑海中。
That's 194 degrees Fahrenheit.
那是 194 华氏度。
And they did that four times.
他们这样做了四次。
Afterwards, they had a six-minute cool-down break, during which they did get into some cool water or cold water of about 10 degrees; 10 degrees Celsius is 50 degrees Fahrenheit.
之后，他们进行了六分钟的冷静休息，期间他们确实进入了一些凉水或10度左右的冷水； 10 摄氏度等于 50 华氏度。
And then they measured hormones at various times throughout this study.
然后他们在整个研究的不同时间测量了激素。
Before, during, and after.
之前、期间和之后。
They looked at testosterone, they looked at DHEA, which is in the androgen pathway, they looked at prolactin, and they looked at cortisol.
他们研究了睾酮、雄激素途径中的脱氢表雄酮、催乳素和皮质醇。
The significant effects of the protocol that I just described were on cortisol, a so-called stress hormone.
我刚才描述的方案对皮质醇（一种所谓的应激激素）的显着影响。
So-called because when we are very stressed for long periods of time, cortisol levels tend to increase dramatically.
之所以这么说，是因为当我们长时间处于压力很大时，皮质醇水平往往会急剧增加。
But I should point out that an increase in cortisol each day, right about the time of waking, and specifically right about the time waking, is actually beneficial for our alertness and our energy.
但我应该指出，每天醒来时，尤其是醒来时，皮质醇的增加实际上对我们的警觉性和精力有益。
Andrew Huberman:
安德鲁·休伯曼：
So having some increase in cortisol every 24 hours is a good thing, provided it happens early in the day.
因此，皮质醇每 24 小时增加一些是一件好事，前提是它发生在一天的早些时候。
Late-day increases in cortisol are associated with depression.
皮质醇在晚些时候的增加与抑郁症有关。
That's been shown by studies at Stanford and elsewhere.
斯坦福大学和其他地方的研究表明了这一点。
The major effect of this study is a significant decrease in cortisol output in these subjects.
这项研究的主要效果是这些受试者的皮质醇输出显着减少。
I think this is really interesting and important, because many people suffer from acute, meaning immediate, and long-term stress and are looking for ways to control their stress.
我认为这真的很有趣也很重要，因为许多人都承受着急性的、即刻的和长期的压力，并且正在寻找控制压力的方法。
Controlling your cortisol is tricky.
控制皮质醇是很棘手的。
In the episode on stress, I talked about supplements such as ashwagandha that can be used to limit cortisol, but you have to be careful not to use ashwagandha for extended periods of time, meaning for longer than two weeks, because you can get into other issues.
在关于压力的一集中，我谈到了南非醉茄等补充剂，可以用来限制皮质醇，但你必须小心，不要长时间使用南非醉茄，即超过两周，因为你可能会遇到其他问题。
I talk about breathwork protocols that can allow you to clamp or reduce the stress response in real time.
我谈论的是呼吸协议，它可以让你实时限制或减少压力反应。
Again, see that episode for those.
再次，请参阅该集。
Andrew Huberman:
安德鲁·休伯曼：
But many people are overworked, they're overstressed.
但很多人工作过度，压力过大。
For one reason or another, they're subjected to many too many stressors, or their level of stress resilience isn't high enough to keep their cortisol levels clamped at a healthy level.
由于某种原因，他们承受了太多的压力，或者他们的抗压能力水平不够高，无法将皮质醇水平保持在健康水平。
So the protocol I described of 12-minute exposures to 90-degree environment — that's, again, 90 degrees Celsius — followed by a six-minute cool-down break in cool water, 50 degrees or so.
因此，我所描述的方案是在 90 度的环境中暴露 12 分钟（同样是 90 摄氏度），然后在 50 度左右的冷水中进行 6 分钟的冷却休息。
That's pretty cold.
那是相当冷的。
I can imagine that you could also just take a cool shower or a cold shower afterwards.
我可以想象你之后也可以洗个凉水澡或冷水澡。
That had a very significant effect on lowering cortisol.
这对降低皮质醇有非常显着的效果。
So there you have a tool; it's not a completely zero-cost tool because you need to heat the water and you need to have access to hot and cold water, at least hot and cold contrast of some sort.
这样你就有了一个工具；它不是一个完全零成本的工具，因为你需要加热水，并且需要获得热水和冷水，至少是某种冷热对比。
But it's fairly minimal cost for most people, especially if you start getting creative about maybe taking a 12-minute jog wearing a lot of clothing, if it's hot out, then getting into a cool shower.
但这对大多数人来说是相当小的成本，特别是如果你开始发挥创意，可以穿着很多衣服慢跑 12 分钟，如果外面很热，然后洗个凉水澡。
You might not get the same extreme or significant reduction in cortisol that was observed here with these very specific protocols, but it's likely that you would get a similar result overall.
使用这些非常具体的方案，您可能不会得到与此处观察到的皮质醇相同的极端或显着降低，但总体上您可能会得到类似的结果。
Andrew Huberman:
安德鲁·休伯曼：
Now, I mentioned they did look at these other hormones, and I'll just tell you that they did not see significant shifts in testosterone, prolactin, DHEA, et cetera using this protocol.
现在，我提到他们确实研究了这些其他激素，我只想告诉你，他们使用该方案没有看到睾酮、催乳素、DHEA 等发生显着变化。
As you'll as soon see, there are other sauna protocols that can impact those other hormones.
正如您很快就会看到的，还有其他桑拿疗法会影响其他激素。
So if you're seeking to use sauna to reduce stress, I think this is a very interesting and potentially useful research-backed protocol.
因此，如果您想使用桑拿来减轻压力，我认为这是一个非常有趣且可能有用的研究支持的方案。
And again, we will provide a link to the paper if you'd like to read more about the data.
如果您想了解有关数据的更多信息，我们将再次提供该论文的链接。
So that is one set of biological effects on cortisol and the related protocol.
这就是皮质醇的一组生物效应和相关方案。
What about some of the other benefits of sauna?
桑拿还有其他一些好处吗？
Well, we'll talk about those, but I want to talk about those in the context of the underlying mechanisms.
好吧，我们会讨论这些，但我想在底层机制的背景下讨论这些。
Because if you understand those underlying mechanisms, you can really tailor your sauna protocols for your particular needs.
因为如果您了解这些基本机制，您就可以真正根据您的特定需求定制桑拿方案。
One of the more dramatic and important effects of going into a hot environment for some period of time is the activation of so-called heat shock proteins, or HSPs.
进入炎热环境一段时间后，更显着、更重要的影响之一是所谓的热休克蛋白（HSP）的激活。
Andrew Huberman:
安德鲁·休伯曼：
Heat shock proteins are a protective mechanism in your brain and body to rescue proteins that would otherwise misfold.
热休克蛋白是大脑和身体中的一种保护机制，可以拯救可能错误折叠的蛋白质。
Now what do I mean by this?
我这是什么意思呢？
Well, most of you are familiar with the fact that if you have protein in the kitchen, like a steak or a piece of chicken or a piece of fish, and you heat it up, it changes its texture, right?
好吧，你们大多数人都熟悉这样一个事实：如果厨房里有蛋白质，比如牛排、鸡肉或鱼，你加热它，它的质地就会改变，对吗？
Raw meat is different than cooked meat, to be quite blunt about it.
坦率地说，生肉与熟肉不同。
Heat changes the quality of proteins, not just in terms of how they taste, but the way in which they are configured.
热量改变蛋白质的质量，不仅改变它们的味道，还改变它们的配置方式。
It changes it right down at the molecular level.
它在分子水平上改变了它。
When your body goes through changes in temperature each day, and we'll talk about those changes, but in response to hot environments or cold environments, heat shock proteins are deployed to go and rescue and prevent the changes in proteins that would be detrimental to your health.
当您的身体每天都会经历温度变化时，我们将讨论这些变化，但为了应对炎热的环境或寒冷的环境，热休克蛋白会被部署来拯救和防止对您的健康有害的蛋白质变化。
Andrew Huberman:
安德鲁·休伯曼：
So at least in the short term, activating heat shock proteins is a good thing.
所以至少在短期内，激活热休克蛋白是一件好事。
You don't want heat shock proteins to be activated for long periods of time, because that gets to be problematic for other reasons.
您不希望热休克蛋白长时间被激活，因为这会因其他原因而出现问题。
But these heat shock proteins, of which there are many varieties, basically have the job of traveling in your brain and body and making sure that cells that contain proteins that are misfolding because they got heated up too much don't misfold.
但这些热休克蛋白有很多种类，它们的作用基本上是在您的大脑和身体中传播，并确保含有因受热过多而错误折叠的蛋白质的细胞不会错误折叠。
And they also serve a protective mechanism, making sure that proteins within the cells of your brain and body don't fold in the wrong ways.
它们还具有保护机制，确保大脑和身体细胞内的蛋白质不会以错误的方式折叠。
Again, I'm describing this in very general terms, but it's well-established in animal models, and in humans, that sauna exposure of the sort that I described earlier activates these heat shock proteins.
再次，我用非常笼统的术语来描述这一点，但在动物模型和人类中，我之前描述的那种桑拿暴露会激活这些热休克蛋白，这一点已得到证实。
There are some interesting studies that were carried out in animal models that really nicely mechanistically support the role of heat shock proteins in some of the benefits of deliberate heat exposure.
在动物模型中进行了一些有趣的研究，这些研究在机制上很好地支持了热休克蛋白在故意热暴露的一些好处中的作用。
Andrew Huberman:
安德鲁·休伯曼：
Some of these studies were done in flies, meaning Drosophila fruit flies, because they're a great model organism because you can delete genes or add genes easily.
其中一些研究是在果蝇中进行的，因为它们是一种很好的模式生物，因为你可以轻松删除基因或添加基因。
Other studies have been done in mice, and now there are also studies being carried out in humans, and I will talk about those.
其他研究已经在老鼠身上进行了，现在也有在人类身上进行的研究，我将谈谈这些。
One of the more dramatic examples that's always touted in this field of deliberate heat exposure as it relates to longevity is that if they expose these flies, these fruit flies, to 70 minutes of a heat stimulus that obviously didn't kill them, but activated heat shock proteins, it could extend their life by 15%, in a heat shock-dependent way.
在这个与寿命相关的刻意热暴露领域中，总是被吹捧的更戏剧性的例子之一是，如果他们将这些果蝇暴露在热刺激下 70 分钟，显然不会杀死它们，但会激活热休克蛋白，它可以以热休克依赖性方式延长它们的寿命 15%。
Meaning, if they made flies that didn't have these heat shock proteins, well then they didn't see this extension in life.
意思是，如果他们培育出不含这些热休克蛋白的果蝇，那么他们就看不到这种生命的延长。
And this is one of the reasons to use model organisms.
这也是使用模式生物的原因之一。
This is not an experiment that you could do in people.
这不是一个可以在人类身上进行的实验。
Andrew Huberman:
安德鲁·休伯曼：
However, there have been interesting studies done in humans examining some of the downstream molecular pathways of deliberate heat exposure that point to the mechanisms by which deliberate heat exposure can help protect against different forms of mortality, improve health overall, and possibly, and I want to highlight possibly, possibly extend life.
然而，在人类身上进行了一些有趣的研究，检查了故意热暴露的一些下游分子途径，这些研究指出了故意热暴露可以帮助防止不同形式的死亡、改善整体健康状况，并且可能（我想强调的是，可能会延长寿命）的机制。
One such mechanism involves a genetic program involving a molecule called FOXO3.
其中一种机制涉及涉及一种名为 FOXO3 的分子的遗传程序。
FOXO3 is a very interesting molecule because it's involved in DNA repair pathways.
FOXO3 是一个非常有趣的分子，因为它参与 DNA 修复途径。
DNA repair is part of the process of remaining healthy.
DNA 修复是保持健康过程的一部分。
We'd all like to think that we're born and, based on the genes we have, we are healthy, healthy, healthy, then eventually we age, and then we die.
我们都想认为，我们出生时，根据我们拥有的基因，我们是健康的、健康的、健康的，然后最终我们衰老，然后死亡。
But from the time we're born until the time we die, there's a constant repair of our proteins in our cells, and a modification of the genes that are being expressed.
但从我们出生到死亡，细胞中的蛋白质不断修复，所表达的基因不断修改。
Andrew Huberman:
安德鲁·休伯曼：
Puberty being the most dramatic example, right?
青春期是最戏剧性的例子，对吗？
You see a kid before puberty, and after puberty, looks like a different kid, sounds like a different kid, thinks like a different kid.
你看到一个孩子在青春期之前，在青春期之后，看起来像一个不同的孩子，听起来像一个不同的孩子，思考像一个不同的孩子。
In fact, basically is a different human being, right?
事实上，基本上是一个不同的人，对吧？
It's not just the hormones, it's that hormones themselves have the capacity to turn on and turn off certain genes, literally converting certain tissues and cells in the brain and body to do entirely different things.
这不仅仅是激素，而是激素本身具有打开和关闭某些基因的能力，实际上可以将大脑和身体中的某些组织和细胞转化为完全不同的事情。
So it's not just the sprouting of new aspects of our biology.
所以这不仅仅是我们生物学新方面的萌芽。
It's literally the conversion of different brain centers from one function to another.
从字面上看，这就是不同大脑中心从一种功能向另一种功能的转换。
That's puberty, and we'll do a whole episode about puberty.
这就是青春期，我们将制作一整集有关青春期的节目。
We actually did an episode on sexual development that talks a little bit about those mechanisms.
事实上，我们制作了一集关于性发育的节目，其中讨论了一些这些机制。
But the point is that throughout our entire lifespan, genes are being turned on, genes are being turned off, genes are being turned on, genes are being turned off.
但重点是，在我们的整个生命周期中，基因不断被打开，基因被关闭，基因被打开，基因被关闭。
And DNA, the stuff of genes, gets damaged in that process.
DNA，也就是基因的组成部分，在这个过程中受到了损害。
Andrew Huberman:
安德鲁·休伯曼：
FOXO3 sits upstream in a pathway related to DNA repair and, again, clearing of the senescent cells.
FOXO3 位于与 DNA 修复以及衰老细胞清除相关的通路的上游。
Sauna exposure, in particular sauna exposure two to three times, or ideally four to seven times per week, in that 80-to-100-degree-Celsius range, has been shown to upregulate levels of FOXO3.
桑拿浴，尤其是每周 80 至 100 摄氏度范围内的桑拿浴 2 到 3 次，理想情况下每周 4 到 7 次，已被证明可以上调 FOXO3 的水平。
FOXO3, in turn, upregulates pathways related to DNA repair, and clearing out of these senescent or dead cells, which is known to be important for various aspects of maintaining cognition and other aspects of maintaining health.
FOXO3 反过来又上调与 DNA 修复和清除这些衰老或死亡细胞相关的途径，这对于维持认知的各个方面和维持健康的其他方面都很重要。
So these are the likely biological mechanisms for the improvements in lifespan.
因此，这些是延长寿命的可能的生物学机制。
Or, rather, I should say, these are the biological mechanisms that apparently offset some of the cardiovascular risk and other forms of mortality that were described earlier.
或者，我应该说，这些生物机制显然抵消了之前描述的一些心血管风险和其他形式的死亡。
Andrew Huberman:
安德鲁·休伯曼：
One especially interesting thing about FOXO3 — there are individuals out there that have either additional copies of FOXO3 or who have versions of FOXO3 that are hyperactive, so to speak.
关于 FOXO3 的一件特别有趣的事情——可以说，有些人要么拥有额外的 FOXO3 副本，要么拥有过度活跃的 FOXO3 版本。
Those people tend to be 2.7 times more likely to live to 100 years of age or longer.
这些人活到 100 岁或更长的可能性是普通人的 2.7 倍。
So these are people that were just naturally and fortunately for them endowed with more FOX03, more clearance of senescent cells, more DNA repair, et cetera.
所以这些人天生就拥有更多的 FOX03、更多的衰老细胞清除能力、更多的 DNA 修复能力等等，这对他们来说是幸运的。
For the rest of us, or at least to my knowledge, I don't have one of these health-promoting FOXO3 mutations.
对于我们其他人来说，或者至少据我所知，我没有这些促进健康的 FOXO3 突变之一。
Remember, mutations can be beneficial, or they can be detrimental.
请记住，突变可能是有益的，也可能是有害的。
This, if your goal is to live longer, is a beneficial mutation.
如果你的目标是活得更长，这是一个有益的突变。
Well, if you don't have these FOXO3 mutations that allow you to be a centenarian at 2.7 times higher likelihood than other people, deliberate heat exposure is one way that you can increase FOXO3 activity.
好吧，如果您没有这些 FOXO3 突变（这些突变使您成为百岁老人的可能性比其他人高 2.7 倍），那么故意暴露在高温下是增加 FOXO3 活性的一种方法。
At this point in time, meaning when looking at the research out there, it isn't clear what the optimal sauna protocol is going to be specifically to increase FOXO3.
目前，这意味着在查看现有研究时，尚不清楚专门增加 FOXO3 的最佳桑拿方案是什么。
And that's probably because there isn't one.
这可能是因为没有一个。
Andrew Huberman:
安德鲁·休伯曼：
There is no sauna protocol designed specifically to reduce cortisol, or specifically to increase FOXO3, or specifically to activate heat shock proteins.
没有专门设计用于减少皮质醇、增加 FOXO3 或激活热休克蛋白的桑拿方案。
Any deliberate heat exposure is likely to impact all of those mechanisms.
任何故意的热暴露都可能影响所有这些机制。
Again, I encourage you to use this guide of 80 to 100 degrees Celsius as your bookends for what you can tolerate and where you want to start and eventually transition to in terms of deliberate heat exposure.
再次，我鼓励您使用这份 80 到 100 摄氏度的指南作为您的书挡，了解您可以忍受的温度以及您想要从哪里开始并最终过渡到故意的高温暴露。
And I would encourage you to use that five to 20 minutes per session for the sauna as your rough guide of how long to remain in the sauna.
我鼓励您将每次桑拿时间 5 到 20 分钟作为您在桑拿浴室中停留多长时间的粗略指南。
Now, there was a study published just this last year that was mainly focused on deliberate cold exposure.
去年刚刚发表了一项研究，主要关注故意冷暴露。
I detailed this quite extensively in the episode on cold.
我在关于感冒的一集中详细描述了这一点。
This is the beautiful work of Susanna Søberg.
这是 Susanna Søberg 的精美作品。
And that study looked at deliberate cold exposure, but also sauna exposure.
该研究不仅考察了故意的寒冷暴露，还考察了桑拿暴露。
Andrew Huberman:
安德鲁·休伯曼：
And that study found that 57, yes, 57 minutes per week of sauna exposure, in conjunction with 11 minutes per week total of deliberate cold exposure, was the threshold for getting improvements in metabolism and increases in brown fat, this very active fat tissue that improves mitochondrial function and thermogenesis, meaning heating of the body.
该研究发现，每周 57 分钟，是的，每周 57 分钟的桑拿浴，再加上每周 11 分钟的刻意冷浴，是改善新陈代谢和增加棕色脂肪的阈值，这种非常活跃的脂肪组织可以改善线粒体功能和产热作用，这意味着身体发热。
We'll talk more about the brown fat later.
稍后我们将详细讨论棕色脂肪。
Why do I mention this?
为什么我要提到这个呢？
Well, for those of you that are interested in increasing metabolism, it does seem to be most beneficial to do that 11 minutes per week of cold exposure.
好吧，对于那些对提高新陈代谢感兴趣的人来说，每周接触 11 分钟的寒冷似乎确实最有益。
Again, divide it up across two or more sessions, so it's not 11 minutes all at once, but shorter sessions.
再次强调，将其分为两个或多个会话，这样就不是一次 11 分钟，而是更短的会话。
And to get 57 minutes minimum per week of sauna exposure, again, in the temperature ranges that I've talked about here.
再次强调，在我在这里讨论的温度范围内，每周至少要进行 57 分钟的桑拿浴。
And again, it's not 57 minutes in the sauna all at once.
再说一遍，这并不是一次性在桑拿房里呆 57 分钟。
That's 57 minutes total per week as the minimum threshold.
最低阈值是每周总计 57 分钟。
Andrew Huberman:
安德鲁·休伯曼：
So you might divide that into three sessions of 20 minutes.
因此，您可以将其分为三节，每节 20 分钟。
And again, I don't think 57 is the magic number.
再说一次，我不认为 57 是一个神奇的数字。
It could be 60, it could be 64, it probably could be 55.
可能是60，可能是64，也可能是55。
Remember, your biological systems are not counting things off minute by minute, second by second, at least not in most cases.
请记住，您的生物系统不会一分钟一秒地计算事情，至少在大多数情况下不会。
So for those of you that are interested in improving metabolism, check out the episode on cold, or just take the Soberg protocol, as I call it, which is 11 minutes total per week of uncomfortably cold, but safe cold, exposure.
因此，对于那些对改善新陈代谢感兴趣的人，请查看关于寒冷的剧集，或者直接采取我所说的索伯格方案，即每周总共 11 分钟的不舒服的寒冷，但安全的寒冷暴露。
So uncomfortably cold means you really, really want to get out of the shower or the ice bath, or whatever environment, but you can stay in.
因此，令人不舒服的寒冷意味着您真的非常想离开淋浴或冰浴或任何环境，但您可以留在里面。
Eleven minutes total per week, divided across a couple sessions, and then 57 minutes per week or so of deliberate heat exposure — again, uncomfortably hot but safe to stay in — probably divided up across three or more sessions.
每周总共 11 分钟，分为几个疗程，然后每周 57 分钟左右的刻意热暴露——同样，热得不舒服，但呆在里面很安全——可能分为三个或更多疗程。
Andrew Huberman:
安德鲁·休伯曼：
Okay, so we've talked about the use of sauna to decrease cortisol, we've talked about the use of sauna to increase heat shock proteins, we've talked about the use of sauna to increase FOXO3.
好的，我们已经讨论了使用桑拿来减少皮质醇，我们已经讨论了使用桑拿来增加热休克蛋白，我们已经讨论了使用桑拿来增加 FOXO3。
Now I'd like to talk about the use of sauna to increase growth hormone.
现在我想谈谈利用桑拿来增加生长激素。
Growth hormone is a hormone that we all naturally secrete from our pituitary, which also resides near the roof of our mouth.
生长激素是我们所有人的垂体自然分泌的一种激素，垂体也位于我们的口腔顶部附近。
The signal for the pituitary to release growth hormone arrives from neurons that exist in the hypothalamus.
垂体释放生长激素的信号来自下丘脑中的神经元。
So growth hormone-releasing hormones, believe it or not, that's what they're called, stimulate the release of growth hormone from the anterior pituitary gland into the general circulation.
因此，不管你信不信，生长激素释放激素，这就是它们的名字，刺激生长激素从垂体前叶释放到全身循环中。
And then growth hormone impacts metabolism and growth of cells and tissues of the body.
然后生长激素影响身体细胞和组织的新陈代谢和生长。
It is responsible for tissue repair as well.
它也负责组织修复。
And the growth spurt that everyone experiences during puberty is the consequence of growth hormone.
每个人在青春期经历的生长突增都是生长激素的结果。
Andrew Huberman:
安德鲁·休伯曼：
What I'm about to describe is a study that found dramatic — really dramatic, I should say — increases in growth hormone.
我要描述的是一项研究，该研究发现生长激素显着增加——我应该说，确实是显着增加。
But I also want to emphasize that these increases in growth hormone were not of the sort that are observed in puberty or in infants becoming adolescents, or adolescents growing into teenagers.
但我还想强调的是，生长激素的增加并不是在青春期或婴儿进入青少年或青少年成长为青少年时观察到的那种情况。
Those levels of growth hormone that are associated with those massive transformations of body morphology, of shape, are far greater than the sorts that I'm talking about here.
与身体形态、形状的巨大转变相关的生长激素水平远远高于我在这里谈论的那种水平。
And yet, as all of us age, when we go from adolescence to our teenage years and then into young adulthood, but then starting in our early thirties or so, the amount of growth hormone that we secrete is greatly diminished.
然而，随着我们所有人的年龄增长，当我们从青春期进入青少年时期，然后进入青年期，然后从三十出头左右开始，我们分泌的生长激素的量大大减少。
Normally, we would release growth hormone every night after we go to sleep.
通常，我们每晚入睡后都会释放生长激素。
In particular in the early part of the night when our sleep is comprised mostly of slow wave sleep.
特别是在晚上的早些时候，我们的睡眠主要由慢波睡眠组成。
As we age, less growth hormone is released during that slow wave sleep.
随着年龄的增长，慢波睡眠期间释放的生长激素会减少。
Andrew Huberman:
安德鲁·休伯曼：
There are various things that can promote the release of growth hormone, and we will talk about some of those other things in a moment.
有多种物质可以促进生长激素的释放，我们稍后将讨论其中的一些其他物质。
Things like low blood sugar, turns out, is a stimulus for growth hormone release.
事实证明，低血糖之类的事情会刺激生长激素的释放。
And I don't mean hypoglycemia of the sort that makes you dizzy and want to pass out.
我指的并不是那种让你头晕、想要昏倒的低血糖。
That's bad.
那很糟糕。
I mean, not having high levels of glucose and insulin in your bloodstream.
我的意思是，血液中的葡萄糖和胰岛素含量不高。
This is one of the reasons why many people are drawn to intermittent fasting or even prolonged fasting — because of the reported increases in growth hormone.
这是许多人被间歇性禁食甚至长期禁食所吸引的原因之一——因为据报道生长激素会增加。
I'll touch on those briefly, but if you want to learn more about those and what their real impact is, and the extent of growth hormone, check out the episode I did on fasting.
我将简要介绍这些内容，但如果您想更多地了解这些内容以及它们的真正影响是什么，以及生长激素的程度，请查看我在禁食方面所做的一集。
You can find that at hubermanlab.com.
您可以在 hubermanlab.com 上找到该信息。
Certain forms of exercise have also been shown to stimulate growth hormone release.
某些形式的运动也被证明可以刺激生长激素的释放。
In a few moments I'll talk about how exercise and fasting can be combined, or how heat can be combined with exercise or certain patterns of food intake to further increase growth hormone.
稍后我将讨论如何将运动和禁食结合起来，或者如何将热量与运动或某些食物摄入模式相结合，以进一步增加生长激素。
Andrew Huberman:
安德鲁·休伯曼：
But before I do that, I want to review some of the data, and one study in particular, that discovered certain forms of deliberate heat exposure using sauna can stimulate very large increases in growth hormone output.
但在此之前，我想回顾一下一些数据，特别是一项研究，该研究发现，使用桑拿房进行某些形式的故意热暴露可以刺激生长激素产量的大幅增加。
Which for people in their thirties, forties, and beyond could be very useful.
这对于三十几岁、四十岁甚至更长的人来说可能非常有用。
And may also be useful for people who are just trying to stimulate the release of more growth hormone in order to, for instance, recover from exercise, or stimulate fat loss, or muscle growth, or repair of a particular injury.
对于那些只是想刺激释放更多生长激素的人来说也可能有用，例如，为了从运动中恢复，或刺激脂肪减少，或肌肉生长，或修复特定损伤。
The title of this paper is "Endocrine effects of repeated sauna bathing." And this is a paper that was published in 1986, which is some years ago, but nonetheless serves as a basis for a lot of other studies that followed.
这篇论文的题目是《反复洗桑拿对内分泌的影响》。这是一篇发表于 1986 年的论文，虽然已经是几年前的事了，但仍然是后来许多其他研究的基础。
Andrew Huberman:
安德鲁·休伯曼：
So let me describe what they did in this study.
让我描述一下他们在这项研究中做了什么。
They used an 80-degree-Celsius environment, so that's 176 degrees Fahrenheit.
他们使用 80 摄氏度的环境，即 176 华氏度。
And they had subjects do this sauna for 30 minutes four times per day.
他们让受试者每天进行四次桑拿，每次 30 分钟。
So that's two hours total in one day.
所以一天总共有两个小时。
Thirty minutes in the sauna, a period of cool-down rest, 30 minutes in the sauna again, cool-down rest, a third and a fourth time.
桑拿三十分钟，冷静休息一段时间，再次桑拿三十分钟，冷静休息，第三次、第四次。
Okay?
好的？
So two hours total in this 80-degree-Celsius environment.
在这个 80 摄氏度的环境中总共需要两个小时。
So that's a lot.
这样就很多了。
But what they observed was really quite significant.
但他们观察到的情况确实非常重要。
So they had subjects do this protocol, and I should mention they had both male and female subjects in this study.
所以他们让受试者执行此协议，我应该提到他们在这项研究中既有男性受试者也有女性受试者。
And the entire study lasted a week.
整个研究持续了一周。
They did this two hours of sauna exposure on day one, day three, and day seven of that week.
他们在那一周的第一天、第三天和第七天进行了两个小时的桑拿浴。
And they measured a lot of different hormones: cortisol, thyroid-stimulating hormone, thyroid hormone itself, luteinizing hormone, and follicle-stimulating hormone, which are hormones that essentially drive the production of other hormones.
他们测量了许多不同的激素：皮质醇、促甲状腺激素、甲状腺激素本身、黄体生成素和卵泡刺激素，这些激素本质上驱动其他激素的产生。
Andrew Huberman:
安德鲁·休伯曼：
We won't get into that too deeply, but if you'd like to learn about FSH — follicle-stimulating hormone — and luteinizing hormone, please see the episode on optimizing testosterone and estrogen at hubermanlab.com.
我们不会深入讨论这个问题，但如果您想了解 FSH（促卵泡激素）和黄体生成素，请参阅 hubermanlab.com 上有关优化睾酮和雌激素的剧集。
They looked at prolactin and they looked at growth hormone.
他们研究了催乳素和生长激素。
I'll just cut to the chase and tell you the effects on growth hormone.
我就开门见山地告诉你它对生长激素的影响。
In subjects that did this two-hour-a-day, 80-degree-Celsius protocol, experienced 16-fold increases in growth hormone.
在每天 2 小时、80 摄氏度的环境中进行这种方案的受试者中，生长激素水平增加了 16 倍。
So they measured growth hormone before the sauna and after the sauna, and growth hormone levels went up 16-fold, which is obviously an enormous, and it turns out, statistically significant effect.
因此，他们在桑拿之前和桑拿之后测量了生长激素，生长激素水平上升了 16 倍，这显然是一个巨大的，而且事实证明，具有统计学上显着的效果。
Now, one important caveat here.
现在，这里有一个重要的警告。
Remember earlier when I talked about people who did sauna once a week, versus two to three times a week, versus four to seven times a week, and the more often people did sauna, the less likely they were to die of cardiovascular events or other things of that sort?
还记得早些时候我谈到人们每周洗一次桑拿，而不是每周洗两到三次，而不是每周洗四到七次，而且人们洗桑拿的次数越多，他们死于心血管事件或其他类似疾病的可能性就越小？
Well, in this case, the effects of sauna exposure on growth hormone actually went down the more often that people did this deliberate heat exposure.
好吧，在这种情况下，人们故意热暴露的次数越多，桑拿对生长激素的影响实际上就越低。
So as I mentioned, they did this two hour a day...
正如我提到的，他们每天这样做两个小时......
PART 1 OF 3 ENDS Andrew Huberman:
第 1 部分（共 3 部分）结束 Andrew Huberman：
...
...
deliberate heat exposure.
故意受热。
So as I mentioned, they did this two hour a day, divided into 30-minute sessions, protocol on day one, day three and day seven of a week.
正如我提到的，他们每天这样做两个小时，分为 30 分钟的会议，在一周的第一天、第三天和第七天进行协议。
And what they found was on day one, there was a 16-fold increase in growth hormone.
他们发现，第一天，生长激素就增加了 16 倍。
On day three, however, there was still a significant effect on growth hormone as compared to before sauna, but that effect was basically cut by two-thirds.
然而，到了第三天，与桑拿前相比，生长激素仍然有显着的影响，但这种影响基本上减少了三分之二。
Andrew Huberman:
安德鲁·休伯曼：
So now instead of getting a 16-fold increase, it was more like a three or fourfold increase, which is still a huge increase, but not as great as the increase observed on day one.
所以现在不是增长了16倍，而是更像是增长了三四倍，这仍然是一个巨大的增长，但没有第一天观察到的增长那么大。
And then on day seven, there tended to be a two, maybe a threefold increase, but not as great as the one observed on day one.
然后在第七天，往往会增加两倍，甚至三倍，但不如第一天观察到的那么大。
Andrew Huberman:
安德鲁·休伯曼：
What does this mean and why does this happen?
这是什么意思以及为什么会发生这种情况？
Well, the reason this happens is because heat, just like cold, is a shock or a stressor to the system.
嗯，发生这种情况的原因是因为热，就像冷一样，对系统来说是一种冲击或压力源。
In the context of cold, if you get into a very cold ice bath, for instance a 5-degree ice bath, even for 20 seconds, it's known to increase norepinephrine 200%.
在寒冷的情况下，如果你进入非常冷的冰浴，例如5度的冰浴，即使持续20秒，已知也会使去甲肾上腺素增加200%。
It can double the amount of norepinephrine that you suddenly release into your brain and body, which actually can have some positive effects.
它可以使您突然释放到大脑和身体中的去甲肾上腺素数量增加一倍，这实际上可以产生一些积极的影响。
I'll talk about those in a little bit.
我稍后会讨论这些。
Andrew Huberman:
安德鲁·休伯曼：
But if you were to do that every day, you'll become cold adapted.
但如果你每天都这样做，你就会适应寒冷。
This circuit that compares the shell and core of your body would adjust in ways that it could either predict that cold stimulus or, more likely, to create some thermogenic mechanisms in preparation for that cold exposure.
这个比较你身体的外壳和核心的电路会以某种方式进行调整，它可以预测寒冷的刺激，或者更有可能的是，创造一些产热机制，为寒冷暴露做准备。
This is why, for instance, people that use deliberate cold exposure to try and increase lipolysis, the burning of fat, oftentimes will get results for a while, but then if they're doing it a lot, a lot, they stop getting those effects.
这就是为什么，例如，人们故意使用寒冷暴露来尝试增加脂肪分解（脂肪燃烧），通常会在一段时间内取得效果，但如果他们这样做很多很多，他们就不再获得这些效果。
I talk a lot about avoiding cold adaptation, if that's your goal, in the episode on cold.
在关于寒冷的一集中，我谈论了很多关于避免寒冷适应的内容，如果这是你的目标的话。
But similar mechanisms are at play here.
但类似的机制在这里发挥着作用。
Andrew Huberman:
安德鲁·休伯曼：
So we have to imagine that when these subjects got into the sauna on day one, whatever pathways went from measurement of temperature at the shell to changes in temperature at the core led to these big increases in growth hormone, which is basically a way of just describing the result I already told you before.
所以我们必须想象，当这些受试者第一天进入桑拿房时，从外壳温度测量到核心温度变化的任何途径都会导致生长激素的大幅增加，这基本上是我之前告诉过你的结果的一种描述方式。
But the fact that that result diminished over time either means that the circuit was not as efficient in communicating that shift in temperature or that that shift in temperature was of less impact because the downstream effectors were not engaged to the same extent, because it wasn't as much of a shock.
但事实是，随着时间的推移，结果会减弱，要么意味着电路在传达温度变化方面效率不高，要么意味着温度变化的影响较小，因为下游效应器没有达到相同的程度，因为它没有那么大的冲击。
And I think the latter explanation is far more likely.
我认为后一种解释更有可能。
Andrew Huberman:
安德鲁·休伯曼：
This is very much akin to weight training or cardiovascular exercise, where if you run up a hill very fast for instance, and your lungs are burning, and you're heaving and breathing hard, on the first day, that's a very painful thing.
这非常类似于举重训练或心血管锻炼，例如，如果你跑得非常快，你的肺部会燃烧，你会在第一天呼吸困难，这是一件非常痛苦的事情。
But if you do it every day or every other day, provide you allow yourself to recover, pretty soon you're running up that hill and you're not breathing as hard, there isn't much burning in your muscles, et cetera, etcetera your body adapts.
但如果你每天或每隔一天都这样做，只要你让自己恢复过来，很快你就能跑上那座山，呼吸不再那么困难，你的肌肉不会有太多的燃烧，等等，你的身体就会适应。
Andrew Huberman:
安德鲁·休伯曼：
So one of the key things to understand about the use of deliberate heat exposure is if you're going to use it in order to try and trigger massive increases in growth hormone, you're going to need to be careful about not doing it more than, let's say, once a week.
因此，关于使用故意热暴露的关键问题之一是，如果你打算使用它来尝试引发生长激素的大量增加，你需要小心不要超过每周一次。
Now I'm extrapolating from this study, maybe once every 10 days would be even better, but if you start getting heat adapted, it's very unlikely that you're going to get these massive increases in growth hormone.
现在我从这项研究中推断，也许每 10 天一次会更好，但如果你开始适应高温，你的生长激素就不太可能大幅增加。
Andrew Huberman:
安德鲁·休伯曼：
So I don't mean to be discouraging of using deliberate heat exposure to access growth hormone increases, but if that's your specific goal or your main goal, then I think it's reasonable to say that you don't want to do deliberate heat exposure, at least not of the sort that I described here, more than once a week, or maybe even once every 10 days.
因此，我并不是要阻止通过刻意的热暴露来增加生长激素，但如果这是您的具体目标或主要目标，那么我认为可以合理地说您不想刻意的热暴露，至少不是我在这里描述的那种，每周一次以上，甚至每 10 天一次。
Andrew Huberman:
安德鲁·休伯曼：
And that you would want to time that to other events in your life, maybe hard workouts, or if you're trying to push through a fat loss barrier or simply in order to access growth hormone at peak levels, maybe three times per month or four times per month.
并且您可能希望将其与生活中的其他事件结合起来，也许是艰苦的锻炼，或者如果您正在努力突破减脂障碍，或者只是为了获得峰值水平的生长激素，也许每月三次或每月四次。
If you start doing deliberate heat exposure more often, you'll still get increases in growth hormone, but they are not going to be nearly as large as the increases in growth hormone that you're going to experience if you shock your system with deliberate heat exposure every once in a while.
如果你开始更频繁地进行故意的热暴露，你的生长激素仍然会增加，但它们不会像你每隔一段时间故意热暴露冲击你的系统时所经历的生长激素的增加那么大。
Andrew Huberman:
安德鲁·休伯曼：
An important way to frame this is actually in the context of cold.
构建这一点的一个重要方法实际上是在寒冷的背景下。
And while you might say, "Wait, this is an episode on heat and heating, not cold," you really can't have a conversation about heat and heating without talking about cold, because as I mentioned earlier, if you cool the outside of your body, the shell, you're actually heating up your body.
虽然你可能会说，“等等，这是一个关于热和加热的剧集，而不是冷”，但你真的不能在不谈论冷的情况下谈论热和加热，因为正如我之前提到的，如果你冷却你身体的外部，即外壳，你实际上是在加热你的身体。
Andrew Huberman:
安德鲁·休伯曼：
In fact, the circuits that control heating of the body and that control cooling of the body, for instance the activation of things like shiver or fat loss in response to cold and shiver, those are also controlled by the preoptic area of the hypothalamus.
事实上，控制身体加热和控制身体冷却的电路，例如响应寒冷和颤抖而激活颤抖或脂肪减少的电路，这些电路也是由下丘脑的视前区控制的。
Andrew Huberman:
安德鲁·休伯曼：
So we can take a step back and start to think about what it would take to design the optimal protocol for deliberate heat exposure by looking at cold.
因此，我们可以退后一步，开始思考如何通过观察寒冷来设计刻意热暴露的最佳方案。
And here's what I mean.
这就是我的意思。
There have been beautiful studies showing that if people get into a very cold body of water, 4 degrees Celsius, for 20 seconds.
有一项出色的研究表明，如果人们进入非常寒冷的水体（4 摄氏度）20 秒。
As I mentioned earlier, that will cause a 200 to 300% increase in norepinephrine.
正如我之前提到的，这会导致去甲肾上腺素增加 200% 到 300%。
Norepinephrine is also called noradrenaline, and norepinephrine and other so-called catecholamines like dopamine increased dramatically in this very brief cold water exposure.
去甲肾上腺素也称为去甲肾上腺素，去甲肾上腺素和其他所谓的儿茶酚胺（如多巴胺）在这种非常短暂的冷水暴露中急剧增加。
And those increases in norepinephrine and dopamine are known to have long-lasting effects, generally improvements in mood, focus and alertness.
众所周知，去甲肾上腺素和多巴胺的增加会产生持久的影响，通常会改善情绪、注意力和警觉性。
Andrew Huberman:
安德鲁·休伯曼：
So they're pretty significant.
所以它们非常重要。
However, they aren't significant enough to increase metabolism to a very high degree, whereas other studies have shown that if people go outside in 16-degree-Celsius weather with a proper amount, but a fairly minimum amount, of clothing, you can experience even greater increases in norepinephrine.
然而，它们的作用还不足以将新陈代谢提高到很高的程度，而其他研究表明，如果人们在 16 摄氏度的天气下外出时穿着适量但相当少的衣服，去甲肾上腺素会出现更大的增加。
But the time that's required in order to experience those increases is six hours at, for instance, 16 degrees Celsius.
但要体验这些增加所需的时间是六个小时，例如在 16 摄氏度的情况下。
So if you have six hours a day to be out there in the cold, or if you can turn the air conditioning on in an environment — make it very, very cold — fine.
因此，如果你每天有六个小时在寒冷的天气里呆在外面，或者如果你可以在一个环境中打开空调——让它变得非常非常冷——那就没问题。
Andrew Huberman:
安德鲁·休伯曼：
But basically what I'm describing is that you can sort of bookend the parameters that you can use.
但基本上我所描述的是，您可以对可以使用的参数进行预订。
You can use a very brief exposure to cold or to heat in order to stimulate heat shock proteins, growth hormone, et cetera.
您可以通过短暂的冷或热接触来刺激热休克蛋白、生长激素等。
Or you can use longer exposure in less intense versions of heat and cold.
或者，您可以在不太强烈的热和冷环境中使用更长时间的暴露。
Andrew Huberman:
安德鲁·休伯曼：
You really have to find what's going to work for you and what you can do safely.
您确实必须找到什么对您有用以及您可以安全地做什么。
And if you're confused about where to start, please use the parameters that I described earlier.
如果您对从哪里开始感到困惑，请使用我之前描述的参数。
First of all, check with your doctor, as always; make sure that you're somebody who can do deliberate cold or heat exposure safely.
首先，一如既往地咨询您的医生；确保您能够安全地进行有意的冷或热暴露。
But that 80 to 100 degrees Celsius, meaning 176 degrees Fahrenheit to 212 degrees Fahrenheit, that I keep repeating over and over because I know somebody's going to ask even though I repeat it over and over — which is fine; I'm delighted to keep saying it and to respond if someone asks again — well those parameters are going to kind bookend what you should do in terms of the intensity of the heat stimulus.
但是 80 到 100 摄氏度，意味着 176 华氏度到 212 华氏度，我一遍又一遍地重复，因为我知道即使我一遍又一遍地重复，也会有人问——这很好；我很高兴继续这么说，并在有人再次询问时做出回应——这些参数将告诉你在热刺激的强度方面应该做什么。
Andrew Huberman:
安德鲁·休伯曼：
How long?
多长时间？
Well, we heard earlier, five to 20 minutes.
嗯，我们之前听说过，五到二十分钟。
Why not start with five and then ramp it up to 10 or 15?
为什么不从 5 个开始，然后增加到 10 个或 15 个呢？
And then if you're feeling really bold and you really want to crank out growth hormone, well then you could do that 30-minute four-times-in-one-day stimulus every once in a while.
然后，如果您感觉非常大胆并且确实想要产生生长激素，那么您可以每隔一段时间进行一次 30 分钟、一天四次的刺激。
So you have to really figure out what you're using heat exposure for.
所以你必须真正弄清楚你使用热暴露的目的。
Andrew Huberman:
安德鲁·休伯曼：
This is one of the reasons why when people say, "Is it better to get in a wet sauna or a dry sauna?
这就是为什么当人们说“湿桑拿好还是干桑拿好？”的原因之一。
What's the optimal temperature?" "Is it better to take a hot shower, a hot bath or a hot tub?" to be completely honest, it depends on what you're going to be able to do regularly, whether or not you want to do it regularly and what your specific goals are.
最适宜的温度是多少？” “是洗热水澡好，还是泡热水澡好，还是泡热水澡好？”老实说，这取决于您能够定期做什么、是否愿意定期执行以及您的具体目标是什么。
So the purpose of this episode is really to arm you with the underlying mechanisms and to arm you with the general parameters that are going to allow you to access the results that you're seeking.
因此，本集的目的实际上是为您提供基本机制并为您提供一般参数，这些参数将允许您访问您正在寻求的结果。
Andrew Huberman:
安德鲁·休伯曼：
For what it's worth, I personally use a protocol, and I've been using a protocol for a long time, that involves trying, meaning I accomplish this most weeks, not all, trying to get into a sauna for three 20-minute sessions every week.
就其价值而言，我个人使用一种方案，并且我已经使用一种方案很长一段时间了，这涉及到尝试，这意味着我在大多数星期（而不是全部）中完成了这一点，尝试每周进入桑拿浴室进行 3 次每次 20 分钟的锻炼。
I use a dry sauna, so it's not a steam room.
我用的是干桑拿，所以不是蒸汽房。
If I don't have access to it, I might take a hot bath or something of that sort, but in general, I just stick to doing the sauna three times a week.
如果我没有机会，我可能会洗个热水澡或类似的东西，但总的来说，我只是坚持每周洗三次桑拿。
And I generally will do that either after a workout, either a cardiovascular workout or a weight workout, or I will do it later in the evening.
我通常会在锻炼后进行，无论是心血管锻炼还是体重锻炼，或者我会在晚上晚些时候进行。
Why later in the evening?
为什么要到晚上呢？
Well, it has to do with the circadian shifts in temperature that we all experience.
嗯，这与我们所经历的昼夜温度变化有关。
Talked a lot about this in the circadian episodes and the episodes related to sleep.
在昼夜节律发作和与睡眠相关的发作中对此进行了很多讨论。
But in a nutshell, here's how it works.
但简而言之，它的工作原理如下。
Andrew Huberman:
安德鲁·休伯曼：
Every early morning, about two hours before your typical wake-up time, your body temperature is at its all-time lowest.
每天清晨，在您典型的起床时间前大约两个小时，您的体温会处于历史最低水平。
We call that your temperature minimum.
我们称之为最低体温。
Right about waking, your body temperature increases.
一觉醒来，您的体温就会升高。
In fact, an increase in body temperature is part of the reason you wake up at all, unless of course you're setting an alarm.
事实上，体温升高是你醒来的部分原因，当然，除非你设置了闹钟。
Increases in body temperature are going to be one of the major things that wakes up.
体温升高将是醒来的主要事情之一。
Your brain and body.
你的大脑和身体。
Andrew Huberman:
安德鲁·休伯曼：
Body temperature will tend to continue to increase through the morning.
整个早上体温往往会持续升高。
You'll get that increase in cortisol; that's a healthy increase in cortisol.
你的皮质醇会增加；这是皮质醇的健康增加。
Body temperature will increase into the afternoon, and then will start to drop in the later afternoon.
体温会在下午升高，然后在下午晚些时候开始下降。
This general contour can be shifted by whether or not you exercise, how often you eat, because of the so-called thermogenetic effects of food.
由于所谓的食物生热效应，这种总体轮廓可以通过你是否锻炼、进食频率来改变。
That is, every time you eat, there's a slight increase in body temperature and metabolism, but it's not really that significant to throw off this general contour and rhythm.
也就是说，每次进食时，体温和新陈代谢都会略有增加，但摆脱这种总体轮廓和节奏并不是那么重要。
Andrew Huberman:
安德鲁·休伯曼：
But toward the afternoon, around four or five o'clock most days, depending on time of year, your body temperature will peak, and then it will start to drop.
但到了下午，在大多数日子的四点或五点左右，根据一年中的不同时间，您的体温会达到峰值，然后开始下降。
And as your body temperature drops by 1 to 3 degrees, and here I'm referring to your core body temperature, not your shell body temperature, you will start to get sleepy and to transition into sleep.
当你的体温下降 1 到 3 度时，这里我指的是你的核心体温，而不是你的外壳体温，你会开始感到困倦并过渡到睡眠状态。
And to maintain sleep throughout the night, your body temperature will remain low until you hit that temperature minimum, and then it'll start to come up again.
为了保持整晚的睡眠，您的体温将保持较低水平，直到达到最低温度，然后又开始上升。
Andrew Huberman:
安德鲁·休伯曼：
What that means is that when you decide to do sauna, or cold exposure for that matter, is going to be important.
这意味着，当您决定进行桑拿或冷接触时，这将很重要。
Why?
为什么？
Well, as I mentioned earlier, if you were to make the surface of your body cold, at least in the immediate period after that, your body temperature will increase.
嗯，正如我之前提到的，如果你让你的身体表面变冷，至少在那之后的一段时间内，你的体温会升高。
So for those of you that are challenged in getting to sleep and are still working on your sleep, remember sleep is the foundation of all mental and physical health and optimal performance.
因此，对于那些难以入睡且仍在努力改善睡眠的人来说，请记住，睡眠是所有身心健康和最佳表现的基础。
You should try to get really quality sleep of sufficient duration at least 80% of nights.
您应该尝试在至少 80% 的夜晚获得真正优质、持续时间充足的睡眠。
That should be an ongoing goal throughout your lifespan for a huge number of reasons.
出于多种原因，这应该成为您一生中持续的目标。
Watch the "Master Sleep" episode if you'd like to hear more of those reasons on the mechanisms, to make sure that you do that.
如果您想了解更多有关机制的原因，请观看“睡眠大师”一集，以确保您做到这一点。
Andrew Huberman:
安德鲁·休伯曼：
But in any event, cold exposure late in the evening will start to increase your body temperature again, and that can make it hard for some people to fall asleep.
但无论如何，深夜的寒冷暴露会让你的体温再次升高，这可能会让一些人难以入睡。
Now if you're very, very tired because you've been working hard or training hard or both throughout the day, it might not throw off your sleep so much.
现在，如果你因为整天努力工作或训练或两者兼而有之而感到非常非常疲倦，那么它可能不会影响你的睡眠。
I've gone through bouts where I'm just so, so busy from morning till night that the only time I can get into the ice bath or the cold shower is late in the evening, and I have no trouble sleeping after that.
我曾经经历过这样的情况：我从早到晚都非常忙碌，以至于我唯一可以洗冰浴或冷水淋浴的时间是深夜，之后我就可以毫无困难地入睡。
However, if you have trouble sleeping, I would recommend doing the cold exposure early in the day to match that natural heating, that natural increase in body temperature that occurs across the 24-hour so-called circadian rhythm.
然而，如果您睡眠有困难，我建议您在一天的早些时候进行冷暴露，以配合自然加热，也就是在 24 小时内所谓的昼夜节律中发生的体温自然升高。
Andrew Huberman:
安德鲁·休伯曼：
Similarly, if you're going to use deliberate heat exposure, you'd be wise to do that later in the day.
同样，如果您打算故意暴露在高温下，那么明智的做法是在当天晚些时候进行。
You'd be wise to do it later in the day because when you get into a warm environment, sure the surface of your body, the shell, heats up; the core of your body heats up, but then it also activates cooling mechanisms through the preoptic area.
明智的做法是在当天晚些时候进行，因为当您进入温暖的环境时，您的身体表面（外壳）肯定会变热；你的身体核心会变热，但随后它也会通过视前区激活冷却机制。
Andrew Huberman:
安德鲁·休伯曼：
And when you get out of that hot environment, sauna or otherwise, your body will continue to cool down.
当你离开炎热的环境、桑拿或其他地方时，你的身体会继续降温。
And so many people find that if they do sauna in the later half of the day or even just before sleep, and then take a warmish shower afterwards, then they find it easier to fall asleep.
很多人发现，如果他们在一天的后半程甚至睡觉前洗桑拿，然后洗个热水澡，那么他们会发现更容易入睡。
And that makes sense because their body temperature is dropping.
这是有道理的，因为他们的体温正在下降。
And in fact, if your goal is to really promote the maximum amount of growth hormone release, that's also going to be the best time of day to do it, especially if you haven't eaten in the two hours before sleep.
事实上，如果您的目标是真正促进最大量的生长激素释放，那么这也将是一天中实现这一目标的最佳时间，特别是如果您在睡前两个小时内没有进食的话。
Andrew Huberman:
安德鲁·休伯曼：
So if you're really going for growth hormone release, you're really trying to optimize sleep, and the two things are actually linked because of the release of growth hormone that happens from the pituitary in the early nights' sleep, well, then you would be wise to do your sauna maybe once or maybe twice a week in the evening or at nighttime, then taking a warm or cool shower just briefly, just enough to kind of rinse off all the sweat from the sauna and then get ready for sleep.
所以，如果你真的想要释放生长激素，你真的在努力优化睡眠，这两件事实际上是有联系的，因为在早晚的睡眠中，垂体会释放生长激素，那么你明智的做法是每周洗一次或两次桑拿，在晚上或晚上，然后短暂地洗个热水或冷水淋浴，足以冲洗掉桑拿中的所有汗水，然后准备睡觉。
Andrew Huberman:
安德鲁·休伯曼：
And to do that, not necessarily fasted, but to try and keep your levels of glucose and insulin somewhat low in your bloodstream.
要做到这一点，不一定要禁食，而是要努力将血液中的葡萄糖和胰岛素水平保持在较低水平。
The reason I say that is that having elevated blood glucose and/or insulin tends to blunt or reduce growth hormone release.
我这么说的原因是血糖和/或胰岛素升高往往会减弱或减少生长激素的释放。
And that's true for any number of different stimuli, including exercise and including sauna.
对于任何数量的不同刺激都是如此，包括锻炼和桑拿。
So there's a really nice study on this that I can point you to, this study that was published in the journal Stress; literally that's the name of the journal.
因此，我可以向您介绍一项非常好的研究，这项研究发表在《压力》杂志上；从字面上看，这就是期刊的名称。
I love it when journals have these names like Pain or Stress.
我喜欢期刊有“痛苦”或“压力”等名称。
I find that somewhat amusing, for reasons that escape me, but nonetheless, amuse me.
我觉得这有点有趣，虽然我不知道原因，但仍然让我感到有趣。
Andrew Huberman:
安德鲁·休伯曼：
The title of this study is "Growth hormone response to different consecutive stress stimuli in healthy men: Is there any difference?" And I don't want to go into all the details of the study because it's pretty extensive and complicated, but basically what they did is that they had people do sauna and then gave them a drug or a condition of having low, not dangerously low, but low blood sugar, or they had them in a condition where they had low blood sugar and then did sauna, or they had them do an exercise protocol that led them to increase growth hormone and then had them do low blood sugar, basically mixing and matching the various stimuli that could increase growth hormone.
这项研究的标题是“健康男性对不同连续压力刺激的生长激素反应：有什么区别吗？”我不想详细介绍这项研究的所有细节，因为它相当广泛和复杂，但基本上他们所做的是，他们让人们做桑拿，然后给他们一种药物或一种低血糖的情况，不是危险的低，而是低血糖，或者他们让他们处于低血糖状态，然后做桑拿，或者他们让他们做一个运动方案，导致他们增加生长激素，然后让他们做低血糖，基本上混合和匹配可以增加生长激素的各种刺激。
And what they found was very straightforward.
他们的发现非常简单。
Andrew Huberman:
安德鲁·休伯曼：
What they found was that doing sauna once and then waiting some period of time and then later that day doing sauna again, they didn't see the same increase in growth hormone both times.
他们发现，洗一次桑拿，然后等待一段时间，然后当天晚些时候再次洗桑拿，他们两次都没有看到生长激素有相同的增加。
First they got a big increase in growth hormone and then less if they did sauna again.
首先，他们的生长激素大幅增加，然后如果再次蒸桑拿，生长激素就会减少。
If they had people do exercise and then sauna, what they found was exercise could stimulate growth hormone, but then following it with sauna did not allow you to get twice as much growth hormone.
如果他们让人们先运动，然后蒸桑拿，他们发现运动可以刺激生长激素，但随后进行桑拿并不能让你获得两倍的生长激素。
Andrew Huberman:
安德鲁·休伯曼：
In general, anytime you release growth hormone, you reduce the likelihood that you're going to release growth hormone again later that day.
一般来说，每当您释放生长激素时，您就会降低当天晚些时候再次释放生长激素的可能性。
And this partially explains that earlier study where if people did this growth hormone promoting protocol on day one, but then on day three they didn't see quite as big of effect, and on day seven they didn't see quite as big of effect.
这部分解释了早期的研究，如果人们在第一天进行这种生长激素促进方案，但在第三天他们没有看到那么大的效果，在第七天他们没有看到那么大的效果。
Andrew Huberman:
安德鲁·休伯曼：
All it basically boils down to is that if you really want to crank out the most amount of growth hormone in response to sauna, do it fasted or, at least, not having ingested any food in the two or three hours before.
归根结底，如果你真的想在桑拿后产生最多的生长激素，那就禁食，或者至少在前两三个小时内不要摄入任何食物。
You don't have to be deep into a fast.
你不必深度禁食。
And the whole notion of what breaks a fast is kind of an interesting conversation because it's contextual.
关于什么打破禁食的整个概念是一个有趣的对话，因为它是上下文相关的。
Will a sip of coffee break your fast?
喝一口咖啡会打破你的禁食吗？
Well, maybe, probably not.
嗯，也许，也许不是。
Will one grain of sugar break your fast?
一粒糖会打破你的禁食吗？
No. Will an entire candy bar break a fast?
不会。吃一整块糖就能打破禁食吗？
Yes, it has to do with where your blood glucose is when you ingest that particular food item.
是的，这与您摄入特定食物时的血糖水平有关。
Not so much what that food item is per se.
与其说是食品本身，不如说是食品本身。
Andrew Huberman:
安德鲁·休伯曼：
But the bottom line here is if you want to crank out the most amount of growth hormone, ...
但这里的底线是，如果你想生产出最多量的生长激素，......
wait a couple of hours after eating before getting into the sauna, or maybe do it before dinner and then prepare dinner, do the sauna before dinner, that is, then prepare dinner, then eat dinner, and then make sure that you wait a few hours before going to sleep.
饭后等几个小时再去桑拿，或者晚餐前先洗桑拿，然后准备晚餐，晚餐前洗桑拿，然后准备晚餐，然后吃晚餐，然后确保等待几个小时再睡觉。
You're going to have to arrange your schedule accordingly.
你必须相应地安排你的日程安排。
I know most people can't arrange their schedule perfectly just to get growth hormone increases, nor do I think people should approach health protocols that way.
我知道大多数人不能仅仅为了增加生长激素而完美地安排他们的日程安排，我也不认为人们应该以这种方式对待健康方案。
Andrew Huberman:
安德鲁·休伯曼：
I think for 90% of people, 90% of the time, just getting into the sauna once or twice or three times a week is going to be beneficial for the number of reasons that I described earlier.
我认为对于 90% 的人来说，在 90% 的时间里，每周洗一次、两次或三次桑拿就会有好处，原因如我之前所述。
And you don't want to obsess too much about the exact conditions you need in order to get the greatest effect out of that sauna treatment.
而且您不想过多关注您需要的具体条件才能从桑拿治疗中获得最大效果。
Andrew Huberman:
安德鲁·休伯曼：
These are just some additional tweaks related to food intake and low level hypoglycemia and exercise that if you wanted to leverage, you could.
这些只是一些与食物摄入、低血糖和运动相关的额外调整，如果你想利用的话，你可以这样做。
So if decreases in body temperature tend to aid the transition of sleep and getting out of a hot sauna tends to promote decreases in body temperature, it makes sense why you would want to put your sauna exposure or other deliberate heat exposure in the second half of your day, and maybe even right before sleep.
因此，如果体温的下降有助于睡眠的过渡，而离开热桑拿房又会促进体温的下降，那么你为什么要在一天的后半段，甚至可能是在睡觉前进行桑拿或其他有意识的热暴露，这是有道理的。
Andrew Huberman:
安德鲁·休伯曼：
Now, regardless of what time of day you do sauna or how frequently you do it, you're going to want to hydrate after going in the sauna.
现在，无论您一天中的什么时间洗桑拿或洗桑拿的频率如何，洗完桑拿后您都会想要补充水分。
When you go in the sauna, you lose water, and when you lose water, you need to replace it.
当你去桑拿时，你会失去水分，当你失去水分时，你需要补充水分。
Why?
为什么？
Well, you need water for all your cells, but you also need electrolytes.
嗯，你的所有细胞都需要水，但你也需要电解质。
So make sure that you're replacing the water that you lose in the sauna.
因此，请确保补充桑拿中流失的水。
Andrew Huberman:
安德鲁·休伯曼：
Now, there's no exact formula of how much water to drink and whether or not you need electrolytes in that water or not.
现在，对于喝多少水以及水中是否需要电解质还没有确切的公式。
It's going to depend on how much you sweat, meaning how heat adapted you are.
这取决于您出汗的量，这意味着您对热的适应程度。
It's going to depend on how much salt you tend to excrete in your sweat.
这取决于您在汗液中排出的盐分含量。
Huge amount of variation.
巨大的变化量。
But in general, one way to approach this would be to make sure that you drink at least 16 ounces of water for every 10 minutes that you happen to be in the sauna.
但总的来说，解决这个问题的一种方法是确保您在桑拿房中每 10 分钟至少喝 16 盎司的水。
You could do that before and during and after.
你可以在之前、期间和之后这样做。
You could do it during and after.
您可以在期间和之后进行。
Or you could do it after.
或者你可以在之后做。
Andrew Huberman:
安德鲁·休伯曼：
Now, there are other reasons to do deliberate heat exposure that have nothing to do with cardiovascular effects, nothing to do with growth hormone or anything of that sort, but rather have to do with improvements in mood and mental health.
现在，还有其他原因需要刻意进行热暴露，这些原因与心血管影响无关，与生长激素或类似的东西无关，而是与情绪和心理健康的改善有关。
Andrew Huberman:
安德鲁·休伯曼：
In fact, the data related to sauna and other forms of deliberate heat exposure improving mood are very impressive both at the mechanistic level and in terms of the long-term consequences that people experience.
事实上，与桑拿和其他形式的刻意热暴露改善情绪相关的数据无论在机械层面还是在人们经历的长期后果方面都非常令人印象深刻。
Andrew Huberman:
安德鲁·休伯曼：
First of all, we need to ask, how is it that deliberate heat exposure can improve our mood and well-being?
首先，我们需要问，故意暴露在高温下如何改善我们的情绪和幸福感？
Well, it turns out that it improves mood and well-being, but it also improves our capacity to feel good in response to things that would ordinarily make us feel somewhat good.
事实证明，它可以改善情绪和幸福感，而且还可以提高我们对通常会让我们感觉良好的事情做出反应的能力。
Now, this is not a situation where you're going to be walking around grinning ear to ear in response to nothing at all simply because you went in a sauna.
现在，这并不是一种仅仅因为你去了桑拿浴室而让你咧着嘴走来走去，对任何事情都没有反应的情况。
What I'm talking about is the upregulation of pathways, meaning chemical pathways in your brain and body that allow you to experience pleasure in all its fullness.
我所说的是通路的上调，即大脑和身体中的化学通路，可以让您体验到全面的快乐。
Andrew Huberman:
安德鲁·休伯曼：
So here's how this whole deliberate heat exposure, sauna, mood thing works.
这就是整个故意的热暴露、桑拿、情绪的运作方式。
Many of you have probably heard of endorphins.
你们中的许多人可能听说过内啡肽。
Endorphins are a category of molecules that are made naturally in your brain and body and that are released in response to different forms of stressors.
内啡肽是一类分子，在您的大脑和身体中自然产生，并根据不同形式的压力源而释放。
That's right, in response to stressors.
没错，是为了应对压力。
So if ever you've gone out on a long run and at some point that run, you feel like you're aching and your joints hurt, or maybe you have shin splints, and you push through that, part of the reason that you experience a lack of pain at some point usually or you experience a euphoria during or after that exercise, is the exercise-induced effects on endorphin release, or rather, to be more specific, I should say the exercise-induced consequences on the stress system, which in turn trigger the release of endorphin.
因此，如果你曾经进行过长距离跑步，并且在跑步的某个时刻，你感觉自己疼痛，关节受伤，或者可能有胫骨夹板，并且你克服了这一点，那么你通常在某个时刻感觉不到疼痛，或者在运动期间或之后体验到欣快感的部分原因是运动引起的对内啡肽释放的影响，或者更具体地说，我应该说运动引起的对压力系统的影响，这反过来会引发释放内啡肽。
In other words, when we experience short-term or acute stress, the endorphin system is activated.
换句话说，当我们经历短期或急性压力时，内啡肽系统就会被激活。
Andrew Huberman:
安德鲁·休伯曼：
Now, the endorphin system is not just about feeling good, believe it or not; it's also about feeling bad.
现在，不管你信不信，内啡肽系统不仅仅是让你感觉良好；它还可以让你感觉良好。这也与感觉不好有关。
And there're two general categories of endorphins.
内啡肽有两大类。
The first are the ones that you normally hear about, endorphins, things that bind, for instance, to receptors like the mu opioid receptor.
第一种是您通常听说的内啡肽，例如与 mu 阿片受体等受体结合的物质。
Opioids are not just prescribed compounds or, unfortunately, drugs of abuse, which they are.
阿片类药物不仅仅是处方化合物，不幸的是，它们也不仅仅是滥用药物。
We have this opioid crisis in the United States and elsewhere, which is a very serious and tragic thing.
我们在美国和其他地方发生了阿片类药物危机，这是一件非常严重和悲惨的事情。
But we make endogenous opioids.
但我们制造内源性阿片类药物。
We make endorphins that naturally act as pain relievers and that make us feel mildly euphoric.
我们制造的内啡肽自然可以起到止痛作用，让我们感到轻微的欣快感。
Andrew Huberman:
安德鲁·休伯曼：
We also make endorphins such as dynorphin, that's D-Y-N-O-R-P-H-I-N, dynorphin, that actually make us feel worse in response to stressors.
我们还会产生内啡肽，例如强啡肽，即 D-Y-N-O-R-P-H-I-N，强啡肽，它实际上会让我们对压力源的反应感觉更糟。
When we get into a hot sauna or a hot environment of any kind, dynorphins are liberated in the brain and body.
当我们进入热桑拿或任何类型的热环境时，强啡肽会在大脑和身体中释放。
And I should mention that dynorphins are made by many neurons in many different areas of the brain.
我应该提到，强啡肽是由大脑许多不同区域的许多神经元产生的。
Andrew Huberman:
安德鲁·休伯曼：
So you might think, "Well, why would I want that?
所以你可能会想，“好吧，我为什么想要那个？
Why would I want to release dynorphin into my brain and body?" Well, first of all, when you get into an uncomfortably hot situation, uncomfortably hot scenario, oh gosh, this is sounding terrible, in a deliberately hot environment that you are using to try and trigger some sort of biological or psychological benefit, I should say, the discomfort that you feel, the desire to get out of that environment is in part the consequence of the release of dynorphin.
为什么我要向我的大脑和身体释放强啡肽？”嗯，首先，当你进入一个令人不舒服的炎热环境，不舒服的炎热场景，哦天哪，这听起来很糟糕，在一个你故意用来尝试触发某种生物或心理益处的炎热环境中，我应该说，你感到的不适，想要离开那个环境的愿望部分是强啡肽释放的结果。
It's also the consequence of the activation of that sympathetic nervous system.
这也是交感神经系统激活的结果。
Remember, the preoptic area can communicate with the amygdala and trigger that kind of fight-or-flight mode.
请记住，视前区可以与杏仁核进行通信并触发这种战斗或逃跑模式。
"I want to get out of the sauna.
“我想离开桑拿房。
This is really, really hot."
这真的非常非常热。”
Andrew Huberman:
安德鲁·休伯曼：
But dynorphin is also liberated from a certain number of neurons.
但强啡肽也会从一定数量的神经元中释放出来。
Dynorphin binds to what's called the CAPA receptor.
强啡肽与 CAPA 受体结合。
The CAPA receptor binds dynorphin and triggers pathways in the brain and body that lead to agitation, to stress, and, believe it or not, to a general sense of pain.
CAPA 受体与强啡肽结合，触发大脑和身体中的通路，导致烦躁、压力，不管你相信与否，还会导致普遍的疼痛感。
This is why you want to get out of the hot sauna.
这就是为什么你想摆脱热桑拿的原因。
And remember, if it's unsafe levels of hot, then you should get out of that sauna or other hot environment.
请记住，如果温度达到不安全的水平，那么您应该离开桑拿浴室或其他炎热的环境。
Andrew Huberman:
安德鲁·休伯曼：
But if you're working in a range or you're exposing yourself to a range of heat that's uncomfortable but safe to be in, dynorphin will be liberated from these neurons binding to the CAPA receptor.
但如果你在一定范围内工作，或者将自己暴露在一定范围内的高温下，这种高温虽然让人不舒服，但可以安全地呆在其中，强啡肽就会从这些与 CAPA 受体结合的神经元中释放出来。
And as a downstream consequence of that, there will be an increase in the receptors that bind the other endorphins, the endorphins that make you feel soothed, that make you feel happy and that make you feel mild euphoria.
其下游结果是，与其他内啡肽结合的受体将会增加，这些内啡肽会让你感到舒缓，让你感到快乐，让你感到轻微的欣快感。
Andrew Huberman:
安德鲁·休伯曼：
So there've been a number of studies showing that initially deliberate heat exposure by sauna or otherwise causes the release of dynorphin.
因此，有大量研究表明，最初有意的桑拿或其他方式的热暴露会导致强啡肽的释放。
In fact, I think it's fair to say that every time we get into a hot environment that's uncomfortable or a cold environment that's uncomfortable, dynorphin is likely released and binding to the CAPA receptor.
事实上，我认为可以公平地说，每当我们进入不舒服的热环境或不舒服的冷环境时，强啡肽可能会被释放并与 CAPA 受体结合。
Andrew Huberman:
安德鲁·休伯曼：
But over time, that binding of dynorphin into the CAPA receptor leads to downstream changes in the way that the feel-good endorphins, things like endorphin binding to the mu opioid receptor, and there are still other feel-good endorphins, so to speak.
但随着时间的推移，强啡肽与 CAPA 受体的结合会导致下游的感觉良好内啡肽的变化，例如内啡肽与 mu 阿片受体的结合，以及可以说还有其他感觉良好的内啡肽。
That system becomes much more efficient, such that people feel an elevation in their baseline level of mood.
该系统变得更加高效，使人们感觉情绪基线水平有所提高。
And when a good or happy event comes along, they feel a heightened level of happiness or joy or awe or improved mood in response to that.
当一件好事或快乐的事情发生时，他们会感受到更高水平的幸福、喜悦、敬畏或改善的情绪。
Andrew Huberman:
安德鲁·休伯曼：
This is not unlike the effects of caffeine on the dopamine receptor that I've described previously.
这与我之前描述的咖啡因对多巴胺受体的影响没有什么不同。
And for those of you that aren't familiar with it, many of you drink caffeine and love it.
对于那些不熟悉咖啡因的人来说，很多人都喝咖啡因并且喜欢它。
Part of the reason you love it is because of the release of certain neurochemicals like norepinephrine, et cetera, the energy that it gives you, maybe the taste, I would hope, as well.
你喜欢它的部分原因是因为某些神经化学物质的释放，比如去甲肾上腺素等，它给你带来能量，也许还有味道，我希望也是如此。
But caffeine ingestion also causes increases in dopamine receptor concentration and efficacy.
但咖啡因的摄入也会导致多巴胺受体浓度和功效增加。
In other words, it allows the receptors for dopamine to work better so that for a given amount of dopamine release, you experience more pleasure and motivation.
换句话说，它可以让多巴胺受体更好地工作，这样对于一定量的多巴胺释放，您会体验到更多的快乐和动力。
This is a similar mechanism but within the endorphin pathway.
这是类似的机制，但在内啡肽途径内。
Andrew Huberman:
安德鲁·休伯曼：
So what does it mean?
那么这意味着什么呢？
It means that a little bit of discomfort as a consequence of deliberate heat exposure, while in the short-term doesn't feel good, by definition, it is activating pathways that are allowing the feel-good molecules and neural circuitries that exist in your brain and body to increase their efficiency, placing you in a better position to be joyful in response to the events of life.
这意味着，故意暴露在高温下会带来一点不适，虽然从定义上来说，短期内感觉不太好，但它正在激活一些通路，让大脑和身体中存在的感觉良好的分子和神经回路提高效率，让您能够更好地快乐地应对生活中的事件。
Andrew Huberman:
安德鲁·休伯曼：
I confess, I'm very excited about the data on deliberate heat exposure and improvements in the chemical systems that underlie good mood.
我承认，我对有关有意暴露在高温下的数据以及改善好心情背后的化学系统的数据感到非常兴奋。
And just to underscore this further, the dynorphin system is not unique to heat-induced stress.
为了进一步强调这一点，强啡肽系统并不是热应激所独有的。
In fact, there are beautiful studies and reviews out there about the role of dynorphin in stress and depression, in stress and alcoholism.
事实上，关于强啡肽在压力和抑郁、压力和酗酒中的作用，有很多精彩的研究和评论。
Just as a brief aside: and in the future, we will do a whole episode on alcohol and alcoholism, but turns out that chronic alcohol use and alcoholism causes changes in dopamine receptors that make it very difficult for people to achieve pleasure through things other than alcohol and even alcohol.
顺便说一句：将来，我们会做一整集关于酒精和酗酒的节目，但事实证明，长期饮酒和酗酒会导致多巴胺受体发生变化，使人们很难通过酒精以外的东西甚至酒精来获得快乐。
That's kind of the really diabolical nature of addiction, which is the thing that initially brings pleasure eventually is just required to maintain baseline levels of dopamine.
这就是成瘾的恶魔本质，它最初带来快乐，但最终只需要维持多巴胺的基线水平。
Andrew Huberman:
安德鲁·休伯曼：
And I've talked before, and Dr. Anna Lembke, when she was a guest on this podcast, talked about the pleasure-plain balance that exists within the dopamine system.
我之前已经谈过，安娜·伦布克博士（Anna Lembke）作为这个播客的嘉宾时，谈到了多巴胺系统中存在的快乐与平淡的平衡。
It's beautifully described in her book "Dopamine Nation," by the way.
顺便说一句，她在《多巴胺国家》一书中对此进行了精彩的描述。
Excellent book I recommend to all people, addicts or not.
我向所有人推荐这本书，无论是否上瘾。
Andrew Huberman:
安德鲁·休伯曼：
Well, in that context of pleasure and pain, it's very clear what the pleasure molecule is.
嗯，在快乐和痛苦的背景下，快乐分子是什么是非常清楚的。
It's actually a molecule more related to motivation, and that's dopamine.
它实际上是一种与动机更相关的分子，那就是多巴胺。
The pain molecule, however, appears to be dynorphin.
然而，疼痛分子似乎是强啡肽。
And the fact that dynorphin is dysregulated in stress and depression and alcoholism, and the relationship between dynorphin and dopamine is something that we should all take very seriously.
事实上，强啡肽在压力、抑郁和酗酒时失调，以及强啡肽和多巴胺之间的关系是我们都应该非常认真对待的。
Andrew Huberman:
安德鲁·休伯曼：
And for that reason, I'm very excited about the fact that deliberate heat exposure can leverage the dynorphin system in a short-term, in an acute way, that allows mood to improve after the sauna exposure.
出于这个原因，我对以下事实感到非常兴奋：有意识的热暴露可以在短期内以敏锐的方式利用强啡肽系统，从而使桑拿后的情绪得到改善。
So for those of you that don't like heat exposure, keep in mind that a lot of the observed positive effects on our biology relate to metabolism, cardiovascular function, but also mental health.
因此，对于那些不喜欢热暴露的人来说，请记住，观察到的许多对我们生物学的积极影响与新陈代谢、心血管功能以及心理健康有关。
Andrew Huberman:
安德鲁·休伯曼：
And along those lines, there's a wonderful study, again published in 2018.
沿着这些思路，2018 年再次发表了一项精彩的研究。
I don't know why, I guess 2018 was a big year for deliberate heat exposure studies.
我不知道为什么，我想 2018 年是刻意热暴露研究的重要一年。
The title of this study is "Sauna bathing and risk of psychotic disorders," and this was a prospective cohort study.
这项研究的标题是“桑拿浴与精神障碍的风险”，这是一项前瞻性队列研究。
Again, we'll provide a link to this study.
同样，我们将提供这项研究的链接。
It's a really interesting study that explored the relationship between mental health, so people suffering from various forms of psychosis; schizophrenia; and other forms of psychosis, and use of sauna.
这是一项非常有趣的研究，探讨了心理健康与患有各种形式的精神病的人之间的关系；精神分裂症;和其他形式的精神病，以及使用桑拿。
Andrew Huberman:
安德鲁·休伯曼：
So essentially what this study did is they looked at a very large number of subjects, more than 2000 subjects, who had no history of psychotic disorders.
因此，从本质上讲，这项研究所做的是，他们观察了大量受试者，超过 2000 名没有精神病史的受试者。
They were classified into three groups based on their frequency of sauna use, either once a week, two to three times per week, or four to seven times per week.
根据使用桑拿的频率，他们被分为三组，每周一次、每周两到三次、或每周四到七次。
This should call to mind that earlier study on all-risk mortality and cardiovascular event risk.
这应该让人想起早期关于全风险死亡率和心血管事件风险的研究。
And then they explored the hazard ratio for psychosis, specifically, meaning how likely it was that people would develop psychotic symptoms or full-blown psychotic illness according to their frequency of sauna session.
然后他们研究了精神病的风险比，具体来说，这意味着人们根据桑拿的频率出现精神病症状或全面的精神病的可能性有多大。
Andrew Huberman:
安德鲁·休伯曼：
So again, this isn't causal, this is correlative.
再说一次，这不是因果关系，而是相关关系。
And according to the data in this study, what they concluded is that there was a strong and inverse independent association between frequent sauna bathing and the future risk of psychotic disorders in this population.
根据这项研究的数据，他们得出的结论是，经常洗桑拿与该人群未来患精神病的风险之间存在很强的逆独立关联。
Now, this does not mean that going to a sauna seven times per week is going to prevent people from becoming schizophrenic, necessarily, or from having a psychotic episode, necessarily.
现在，这并不意味着每周去桑拿七次就一定能防止人们患上精神分裂症，或者一定能防止精神病发作。
And of course, frequent sauna use will be related to other health promoting activities.
当然，经常使用桑拿会与其他促进健康的活动有关。
But in this study, as in the previous study, they went to great lengths in order to try and limit those so-called confounding variables.
但在这项研究中，和之前的研究一样，他们竭尽全力试图限制那些所谓的混杂变量。
Andrew Huberman:
安德鲁·休伯曼：
Now of course, this is just one study, and again, it's correlative, not causal, but based on the large number of subjects they included, plus the rigor of the statistical analysis, we're starting to see a general picture that using the sorts of sauna protocols that I've described throughout this episode, five to 20 minutes or so, done one to seven times per week, is associated with a general improvement in cardiovascular health, a general improvement in mental health, and it really points to the fact that, yes, sauna done acutely for three or four times a day, 30 minutes each session, separated by a cooling, maybe getting into cold bath, that can potently increase growth hormone, but done on a more regular basis can reduce cortisol, improve heart health, improve mental health, and for that reason, and the fact that for most people, it is conceivable to come up with a way that you could get into deliberate heat exposure for a minimum of cost.
当然，这只是一项研究，再说一次，它是相关的，而不是因果关系，但基于它们包含的大量受试者，加上统计分析的严谨性，我们开始看到一个总体情况，即使用我在本集中描述的各种桑拿方案，每周进行 1 到 7 次，每次 5 到 20 分钟左右，与心血管健康的总体改善、心理健康的总体改善有关，它确实指出了这样一个事实：是的，每天剧烈桑拿三到四次，每次 30 分钟，中间进行一次降温，也许进入冷水浴，这可以有效增加生长激素，但定期进行可以减少皮质醇，改善心脏健康，改善心理健康，因此，对于大多数人来说，可以想出一种方法，可以以最低的成本进行有意识的热暴露。
It's a hot bath.
这是一个热水澡。
Or if you had to resort to bundling up and-
或者如果你不得不采取捆绑方式-
PART 2 OF 3 ENDS Andrew Huberman:
第 2 部分（共 3 部分）结束 Andrew Huberman：
It's a hot bath or if you had to resort to bundling up and going for a jog, this sort of thing, or if you have access to a sauna of some sort, that we're really talking about a stimulus to initiate a large number of different biological cascades that wick out to improve multiple aspects of brain and body health.
这是一个热水澡，或者如果你不得不裹得严严实实去慢跑之类的事情，或者如果你可以进行某种桑拿，我们实际上谈论的是一种刺激，可以启动大量不同的生物级联反应，这些级联反应可以改善大脑和身体健康的多个方面。
So up until now I've been talking about whole-body heating.
到目前为止我一直在谈论全身加热。
So for instance, putting your whole body into the sauna, which of course is what most people do, or getting into a hot tub or hot bath up to your neck.
例如，将整个身体放入桑拿房（这当然是大多数人所做的），或者进入热水浴缸或热水浴至颈部。
Or in the cases where we were talking about deliberate cold exposure as a means to increase core body temperature and metabolism, getting into an ice bath or cold water of some sort up to your neck, or into a cold shower, et cetera.
或者在我们谈论故意寒冷暴露作为提高核心体温和新陈代谢的一种手段的情况下，进入冰浴或某种冷水直至颈部，或进入冷水淋浴，等等。
Andrew Huberman:
安德鲁·休伯曼：
Now I'd like to talk about deliberately heating or cooling specific parts of the body, meaning certain surface areas of your body, as a means to get effects on those particular areas as well as at the whole body level.
现在我想谈谈故意加热或冷却身体的特定部位，即身体的某些表面区域，作为对这些特定区域以及整个身体产生影响的一种手段。
Numerous times throughout this episode I've talked about the dangers of overheating.
在这一集里，我多次谈到过热的危险。
So what should you do if you think you or someone else is hyperthermic, is too hot?
那么，如果您认为自己或其他人体温过高、太热了，该怎么办？
Andrew Huberman:
安德鲁·休伯曼：
Well, if you understand just a little bit about the cooling and heating systems of your shell and core, there are some terrific tools that you can use in order to cool off your core quickly.
好吧，如果您对外壳和核心的冷却和加热系统有一点了解，那么您可以使用一些很棒的工具来快速冷却核心。
And remember, the core consists of the nervous system, the spinal cord, and the viscera, which are really the organs you're trying to protect.
请记住，核心由神经系统、脊髓和内脏组成，它们实际上是您要保护的器官。
So being able to cool off the core of your body quickly can be very beneficial, and in some cases it could even save your life.
因此，能够快速冷却身体核心是非常有益的，在某些情况下甚至可以挽救您的生命。
Andrew Huberman:
安德鲁·休伯曼：
There is a way to more quickly heat or cool the body, and that's through specific elements of your shell, meaning particular skin surfaces.
有一种方法可以更快地加热或冷却身体，那就是通过外壳的特定元素，即特定的皮肤表面。
I've talked extensively about this in the episode on cold.
我在《寒冷》一集中广泛讨论了这一点。
It was also covered in the episode with my guest Dr. Craig Heller from the Biology Department at Stanford.
我的嘉宾、斯坦福大学生物系的克雷格·海勒博士在这一集中也谈到了这一点。
It relates to the so-called glabrous skin surfaces on the upper half of our face, palms of our hands, and the bottoms of our feet.
它与我们的上半张脸、手掌和脚底所谓的无毛皮肤表面有关。
And for those of you that heard this before, I encourage you to continue to listen, nonetheless, because today I'm going to talk about specifically how to heat the body or cool the body through these glabrous skin surfaces.
对于那些以前听过这个的人，我鼓励你们继续听，因为今天我将具体讨论如何通过这些无毛的皮肤表面加热或冷却身体。
Andrew Huberman:
安德鲁·休伯曼：
Very briefly, the mechanism is as follows.
简而言之，其机制如下。
The palms of our hands, the bottoms of our feet and the upper half of our face overlie specific types of vasculature, meaning specific types of veins and arteries that don't have capillaries between them.
我们的手掌、脚底和上半脸覆盖着特定类型的脉管系统，这意味着特定类型的静脉和动脉之间没有毛细血管。
And as a consequence, heat and cold can move very quickly from the palms of the hands, the bottoms of the feet, and the upper half of our face and change our core body temperature.
因此，冷热会从手掌、脚底和上半脸快速移动，改变我们的核心体温。
Andrew Huberman:
安德鲁·休伯曼：
There's a name for these particular vascular structures.
这些特殊的血管结构有一个名称。
They're called AVAs or arteriovenous astomoses.
它们被称为 AVA 或动静脉吻合术。
Basically veins and arteries interacting directly without capillaries in between, which allows cooling of blood or heating of blood much more quickly than is possible by applying cold or heat elsewhere on the body where capillaries intervene between veins and arteries.
基本上，静脉和动脉直接相互作用，中间没有毛细血管，这使得血液冷却或加热的速度比在身体其他部位（毛细血管介入静脉和动脉之间）施加冷或热要快得多。
These AVAs, arteriovenous anastomoses, can be leveraged to cool off your core body temperature very quickly.
这些 AVA（动静脉吻合术）可用于快速降低您的核心体温。
The key thing is to get the palms of your hands, the bottoms of your feet and the upper half of your face in contact with a cold surface or fluid that is cold enough to cool the blood and the core of your body, but not so cold that it constricts the veins just below the palms of your hands, the bottoms of your feet or the upper half of your face.
关键是让你的手掌、脚底和上半脸接触到冷的表面或液体，其温度要足以冷却血液和身体的核心，但又不能冷到使手掌、脚底或上半脸下方的静脉收缩。
So not placing ice packs, necessarily, but maybe placing cool towels on the bottoms of feet, the palms of the hands and the upper half of the face.
所以不一定要放冰袋，但可以在脚底、手掌和上半张脸上放凉毛巾。
And as they warm up, replacing those with other cool towels.
当它们变暖时，用其他凉爽的毛巾替换它们。
Andrew Huberman:
安德鲁·休伯曼：
The exact temperature will depend on how hot you happen to be.
确切的温度取决于您的身体温度。
I can't know that without knowing your particular circumstances.
如果不了解你的具体情况，我无法知道这一点。
If you'd like to learn more about how to cool off your core very quickly and some of the details and some of the technologies that are being developed to do that, please see the episode I did with Craig Heller or the episode on cold.
如果您想了解更多有关如何快速冷却核心的信息以及一些细节和为此而开发的一些技术，请参阅我与 Craig Heller 合作的剧集或有关寒冷的剧集。
If you don't want to go to those episodes, here's a good procedure that you could use.
如果您不想观看这些剧集，可以使用以下一个很好的程序。
You could grab, for instance, a package of frozen broccoli or frozen blueberries.
例如，您可以拿一包冷冻西兰花或冷冻蓝莓。
If someone is really, really warm, make sure they take off their shoes and socks, get their feet on top of those, ideally get some into their hands as well.
如果有人真的非常温暖，请确保他们脱掉鞋子和袜子，将脚放在上面，最好也将一些放在他们的手中。
Get some cool compresses, and get them onto people's face.
拿一些冷敷布敷在人们的脸上。
You could, of course, also put a cool compress on the back of the neck and the top of the head.
当然，您也可以对颈后和头顶进行冷敷。
That would be an especially good idea if someone were hyperthermic because of the way that cooling of the brain occurs under conditions of hyperthermia.
如果有人体温过高，这将是一个特别好的主意，因为在体温过高的情况下大脑会发生冷却。
Andrew Huberman:
安德鲁·休伯曼：
But the key point here is that just putting cold compresses or cold materials onto somebody's torso is not going to be as efficient as cooling those glabrous skin surfaces, the bottoms of the feet, the palms of the hands and the upper half of their face.
但这里的关键点是，仅仅将冷敷或冷材料放在某人的躯干上并不像冷却那些无毛的皮肤表面、脚底、手掌和上半脸那么有效。
Andrew Huberman:
安德鲁·休伯曼：
Similarly, or I suppose to be more accurate, I should say, conversely, there are times when it is desirable to heat the core of the body, and, once again, just simply throwing a hot towel over somebody is not going to be the most efficient way.
同样，或者我想更准确地说，我应该说，相反，有时需要加热身体的核心，并且，再一次，只是简单地将热毛巾扔到某人身上并不是最有效的方法。
If someone is hypothermic, they're too cold, it is not a problem to cover them with a blanket.
如果有人体温过低，那就是太冷了，给他们盖上毯子不是问题。
But ideally what you do is you use some warm object or warm fluid to warm the bottoms of their feet, their hands and the upper half of their face.
但理想情况下，你应该使用一些温暖的物体或温暖的液体来温暖他们的脚底、双手和上半张脸。
Of course not so warm that you burn those skin surfaces.
当然，温度不能太高，以免灼伤皮肤表面。
This has actually been examined in studies from the Heller lab.
海勒实验室的研究实际上已经对此进行了检验。
Turns out that, for instance, to get people out of anesthesia, it is beneficial to warm their core body temperature.
事实证明，例如，为了让人们摆脱麻醉，加热他们的核心体温是有益的。
Andrew Huberman:
安德鲁·休伯曼：
And of course there is fever, which you should know is an adaptive response.
当然还有发烧，你应该知道这是一种适应性反应。
While fever is uncomfortable and in fact often involves a mismatch between our perception of our shell and a perception of our core temperature — in other words, there are times when our body temperature is really high, we have a fever and yet we're shivering, we're cold — and that's because under conditions of fever, the immune system liberates certain molecules that impact and in some ways intentionally disrupt the preoptic area, the POA, and the way it normally functions, so that it can override peripheral signals and simply try and heat the body and kill whatever pathogen has infected the body.
虽然发烧令人不舒服，而且事实上常常涉及我们对外壳的感知和对核心温度的感知之间的不匹配——换句话说，有时我们的体温非常高，我们发烧了，但我们却在发抖，我们很冷——这是因为在发烧的情况下，免疫系统会释放某些分子，这些分子会影响并以某种方式故意破坏视前区、POA及其正常运作方式，以便它可以覆盖外围信号并简单地尝试加热身体和杀死感染身体的任何病原体。
Andrew Huberman:
安德鲁·休伯曼：
So for those of you that think about fever as always a bad thing, it's not.
所以对于那些认为发烧总是一件坏事的人来说，事实并非如此。
Now of course, we don't want our core body temperature to go so high that tissues of the brain and body are damaged.
当然，现在我们不希望我们的核心体温太高，以致大脑和身体组织受到损害。
This is one reason why if a fever ever goes above 103, you need to start getting a little bit worried.
这就是为什么如果发烧超过 103 度，您需要开始有点担心的原因之一。
104; there are times when you need to call an ambulance or go to a hospital.
104；有时您需要叫救护车或去医院。
You really need to employ cooling methods of the sort that I talked about before to prevent hyperthermia.
您确实需要采用我之前谈到的那种冷却方法来防止体温过高。
Of course, safe ranges for body temperature vary between infants and adults.
当然，婴儿和成人的安全体温范围有所不同。
So you can look those up online depending on the person's age, what is a safe range, what is not.
因此，您可以根据人的年龄、什么是安全范围、什么不是安全范围在网上查找这些内容。
Andrew Huberman:
安德鲁·休伯曼：
But keep in mind that if you are taking compounds, pills to reduce your fever, you are actually short-circuiting the protective mechanism for burning up the pathogen.
但请记住，如果您服用化合物、药物来退烧，实际上您正在短路燃烧病原体的保护机制。
And that's because most pathogens, bacteria and viruses don't survive well at high temperatures.
这是因为大多数病原体、细菌和病毒在高温下都无法很好地生存。
In fact, in laboratories, if we want to preserve a virus for use, we put it into a freezer.
事实上，在实验室中，如果我们想保存病毒以供使用，我们会将其放入冰箱中。
If we want to kill a virus, we heat inoculate it.
如果我们想杀死病毒，我们就对其进行加热接种。
So in many ways, fever is your natural form of heat inoculation, designed to kill pathogens of various kinds.
因此，从很多方面来说，发烧是一种自然的热接种形式，旨在杀死各种病原体。
Andrew Huberman:
安德鲁·休伯曼：
Now, last but certainly not least, I want to refer to the study that I described at the very beginning of this episode involving what's called local hyperthermia in order to trigger a number of biological processes in fat tissue in order to convert white fat to beige fat, which is the metabolically active form of fat.
现在，最后但同样重要的是，我想参考我在本集一开始描述的研究，涉及所谓的局部热疗，以触发脂肪组织中的许多生物过程，从而将白色脂肪转化为米色脂肪，米色脂肪是脂肪的代谢活跃形式。
Many of you, or at least some of you, should be familiar with the fact that deliberate cold exposure can increase brown fat stores, these mitochondrial dense fat stores that can in turn allow a person to feel more comfortable in cold temperatures, water or otherwise, and increase core metabolism.
你们中的许多人，或者至少你们中的一些人，应该熟悉这样一个事实：故意暴露在寒冷环境中会增加棕色脂肪的储存，这些线粒体致密的脂肪储存反过来可以让一个人在寒冷的温度、水或其他环境中感觉更舒服，并增加核心新陈代谢。
Andrew Huberman:
安德鲁·休伯曼：
I talked about this in the episode on cold, but very briefly, the general protocol, again, is to get 11 minutes total per week of uncomfortable, yet safe, deliberate cold exposure, either through ice bath, cold shower, cold immersion up to the neck, or some other form of cold exposure.
我在关于寒冷的一集中谈到了这一点，但非常简单地说，一般方案是每周总共 11 分钟不舒服但安全的、刻意的冷暴露，可以通过冰浴、冷水淋浴、冷浸到颈部，或其他形式的冷暴露。
That triggers increases in brown fat.
这会引发棕色脂肪的增加。
That's been beautifully shown by Dr. Susanna Søberg.
Susanna Søberg 博士完美地展示了这一点。
And that increase in brown fat in turn increases core metabolism and one's ability to feel comfortable in temperatures.
棕色脂肪的增加反过来又会增加核心新陈代谢和人们在温度下感到舒适的能力。
This was a study done in humans, and there's now ample evidence from animal models to support that this is a general phenomenon that I think most people could use and benefit from.
这是一项针对人类的研究，现在有来自动物模型的充足证据支持这是一个普遍现象，我认为大多数人都可以利用并从中受益。
Andrew Huberman:
安德鲁·休伯曼：
Local hyperthermia is a distinctly different phenomenon.
局部高热是一种截然不同的现象。
It involves heating a particular surface of the body as a way to convert the white fat at that location to beige fat, which in turn leads to more systemic increases in thermogenesis and increases in metabolism and, believe it or not, in fat loss.
它涉及加热身体的特定表面，作为将该位置的白色脂肪转化为米色脂肪的一种方式，这反过来又导致产热作用和新陈代谢的增加，以及（不管你信不信）全身性的脂肪减少。
Now the study that I'm referring to is a very recent study that was published again in this terrific apex journal, Cell Press journal, and again, one of the three top journals, Nature, Science and Cell are the three top journals.
现在我指的这项研究是最近的一项研究，它再次发表在这本了不起的顶级期刊《Cell Press》杂志上，而且，三大顶级期刊之一，《自然》、《科学》和《细胞》也是三大顶级期刊。
Top because they're the most competitive, but also generally, not always, but generally the most stringent in terms of the review process.
排名靠前是因为它们最具竞争力，但通常（并非总是）但通常在审查过程方面是最严格的。
Papers that make it into these three journals generally are a very, very high quality, and certainly enough people see them that if they're not of high quality, they get shot down pretty quickly in a short amount of time, whereas papers in other journals can sometimes last a long time before they're ever replicated, et cetera.
进入这三个期刊的论文通常质量非常非常高，当然有足够多的人看到它们，如果它们质量不高，它们会在短时间内很快被淘汰，而其他期刊上的论文有时可以持续很长时间才能被复制，等等。
Andrew Huberman:
安德鲁·休伯曼：
The title of this paper is "Local hyperthermia therapy induces browning of white fat and treats obesity." This was a study that was performed on mice and humans in the same study.
这篇论文的标题是“局部热疗诱导白色脂肪褐变并治疗肥胖”。这是一项在同一项研究中对小鼠和人类进行的研究。
What the study involved was heating of a local patch of skin to 41 degrees Celsius, which is 105.8 degrees Fahrenheit, but not damaging the skin.
这项研究涉及将局部皮肤加热至 41 摄氏度（105.8 华氏度），但不会损坏皮肤。
Okay?
好的？
So the methods of heating did not involve placing something on the skin that would damage it.
因此，加热方法并不涉及在皮肤上放置会损伤皮肤的东西。
In fact, in the study on the mice, they used this kind of clever molecular chicanery in order to do it, and in humans they used a thermocouple that would allow them to heat the skin up just locally in particular locations on the body that I'll talk about in a moment.
事实上，在对老鼠的研究中，他们使用了这种巧妙的分子欺骗来做到这一点，而在人类身上，他们使用了热电偶，可以让他们在身体特定位置局部加热皮肤，我稍后会谈到。
They refer to this process as LHT, or local heat therapy.
他们将此过程称为 LHT，即局部热疗。
The reason they did this is worth considering.
他们这样做的原因值得思考。
It's long been known from clinical data and in fact from a bit of research data that people that experience burn on a small or, unfortunately in some circumstances, a significant portion of their body experience overall decreases in body fat and increases in metabolism that can last many years.
长期以来，根据临床数据和一些研究数据，人们已经知道，经历过小面积烧伤的人，不幸的是，在某些情况下，身体很大一部分烧伤的人会经历身体脂肪的整体减少和新陈代谢的增加，这种情况可以持续很多年。
Andrew Huberman:
安德鲁·休伯曼：
Now, of course, it is not reasonable, nor would one ever want to induce burn in order to induce fat loss.
当然，现在这是不合理的，人们也不会想通过燃烧来减少脂肪。
But the observed increases in metabolism and fat loss in response to skin surface burn couldn't be explained by reductions in activity related to the burn, for instance.
但是，观察到的皮肤表面烧伤引起的新陈代谢和脂肪减少的增加不能用与烧伤相关的活动减少来解释。
And in fact, there are molecular pathways related to something called UCP1, which is uncoupling protein 1.
事实上，存在与 UCP1（解偶联蛋白 1）相关的分子途径。
I talked about this also in the cold episode, but don't worry if you didn't see that episode or if you choose not to.
我也在寒冷的剧集中谈到了这一点，但如果您没有看到该剧集或者您选择不看，请不要担心。
UCP1 has the ability to increase mitochondrial function in ways that increase core body temperature overall, in particular in beige and brown fat, which are these fat cells that exist generally along our spine and in particular in the upper part of our back and around our neck and clavicles.
UCP1 能够通过提高整体核心体温的方式增强线粒体功能，特别是米色和棕色脂肪，这些脂肪细胞通常存在于我们的脊柱上，特别是我们背部的上部以及脖子和锁骨周围。
And they're responsible for acting as a sort of a candle, or I should say, the fuel or the fat of a candle that can be burned up to manufacture heat in the body.
它们负责充当一种蜡烛，或者我应该说，蜡烛的燃料或脂肪可以燃烧以在体内产生热量。
Andrew Huberman:
安德鲁·休伯曼：
So if you normally think about fat and you think about blubbery fat, you're thinking about white fat, which again is just a storage site.
因此，如果您通常想到脂肪并且想到脂肪，那么您想到的就是白色脂肪，这又只是一个存储部位。
Beige fat and brown fat exist at just a few locations, mainly internally around our spinal cord and our clavicles, and those fat stores are responsible for generating heat in our body.
米色脂肪和棕色脂肪仅存在于少数几个位置，主要围绕我们的脊髓和锁骨内部，这些脂肪储存负责在我们的体内产生热量。
So a they're very metabolically active form of fat.
所以它们是代谢非常活跃的脂肪形式。
Small children have a lot of brown fat, and beige fat in particular, because very young children can't shiver, and a number of you probably didn't know that, but very young children can't shiver, so they need some way to generate heat in order to make sure that they stay alive if they were ever to get cold.
小孩子有很多棕色脂肪，尤其是米色脂肪，因为很小的孩子不会发抖，你们中的许多人可能不知道，但是很小的孩子不会发抖，所以他们需要某种方法来产生热量，以确保他们在感冒时能够存活。
This is also probably the reason why little kids can run around on a cold day outside without their shirt on and they don't even seem to notice.
这也可能是为什么小孩子可以在寒冷的日子里不穿衬衫在外面跑来跑去，而且他们似乎没有注意到。
Whereas, adults are freezing cold.
而成年人却冷得要命。
Andrew Huberman:
安德鲁·休伯曼：
As we get older, the amount of beige and brown fat tends to either reduce or shrink or disappear entirely.
随着年龄的增长，米色和棕色脂肪的数量往往会减少、缩小或完全消失。
It's still debated which happens, but we know that white fat can be converted to this more metabolically active form of beige fat by deliberate cold exposure, according to the protocol I talked about earlier, and now it seems, based on this new study, that local heating of skin tissue can also induce UCP1 and the effects of UCP1 on increasing mitochondria.
究竟会发生什么仍然存在争议，但我们知道，根据我之前提到的方案，通过有意的冷暴露，白色脂肪可以转化为这种代谢更活跃的米色脂肪形式，现在看来，基于这项新的研究，皮肤组织的局部加热也可以诱导 UCP1 以及 UCP1 对增加线粒体的影响。
And in fact, that local hyperthermia, 41 degrees Celsius, that is 105.8 degrees Fahrenheit, can actually induce the conversion of white fat to beige fat.
事实上，局部高温，41 摄氏度，即 105.8 华氏度，实际上可以诱导白色脂肪转化为米色脂肪。
Andrew Huberman:
安德鲁·休伯曼：
Now that's pretty interesting, and I can already predict the way this is probably going to go in the kind of wellness and biohacking and longevity communities.
现在这非常有趣，我已经可以预测这可能会在健康、生物黑客和长寿社区中发生。
I'm sure that pretty soon there are going to be people putting heating pads on different fat pads of theirs on their body, trying to reduce or at least convert the white fat into beige fat, and who knows, maybe that'll work.
我确信很快就会有人将加热垫放在身体上不同的脂肪垫上，试图减少或至少将白色脂肪转化为米色脂肪，谁知道，也许这会起作用。
There have not been many controlled studies of this yet.
目前还没有很多这方面的对照研究。
This is the first, at least to my knowledge, of such studies looking at this in nonburn conditions.
至少据我所知，这是首次在非烧伤条件下进行此类研究。
Andrew Huberman:
安德鲁·休伯曼：
Nonetheless, the data are mechanistically even more interesting than this whole business about UCP1, and here's why.
尽管如此，从机制上讲，这些数据比 UCP1 的整个事件更有趣，原因如下。
Local hyperthermia, using the protocol that I described before, resulted in the increase of a promoter, which is essentially a mechanism by which certain genes regulate their activity.
局部热疗，使用我之前描述的方案，导致启动子增加，这本质上是某些基因调节其活性的机制。
This is a DNA binding of something called HSF1.
这是一种名为 HSF1 的 DNA 结合。
We don't have to go too deep into the mechanism here or the nomenclature, but HSF stands for heat shock factor 1, and HSF1 binding to a particular location in the genome allowed for a different molecule with a very long name.
我们不必太深入地了解这里的机制或命名法，但 HSF 代表热休克因子 1，HSF1 与基因组中的特定位置结合允许产生具有很长名称的不同分子。
I'll just tell it to you for fun, but you can just let the numbers and letters stream by.
我只是为了好玩而告诉你，但你可以让数字和字母流过。
It's not important.
这并不重要。
HNRNPA2B1, shortened to A2/B1, which frankly is not that short to begin with.
HNRNPA2B1，缩写为 A2/B1，坦白说，它一开始并没有那么短。
A2/B1 is still a name that should be meaningless to most everybody.
A2/B1 仍然是一个对大多数人来说毫无意义的名字。
Andrew Huberman:
安德鲁·休伯曼：
But here's what's really cool.
但这才是真正酷的地方。
A2/B1 is directly involved in glucose and lipid metabolism and regulates the genes that control glucose and lipid metabolism.
A2/B1直接参与糖脂代谢，并调节控制糖脂代谢的基因。
So here we have a situation where local heating of skin converted a metabolically sluggish or inactive cell type, the white fat cell, into the metabolically charging, so to speak, beige fat cell, which in turn led to systemic, meaning body-wide, increases in metabolism through two mechanism.
因此，我们遇到的情况是，皮肤的局部加热将代谢缓慢或不活跃的细胞类型（白色脂肪细胞）转化为代谢充电的米色脂肪细胞，这反过来又通过两种机制导致全身（即全身范围内）新陈代谢的增加。
One mechanism is this increase in UCP1, which for those of you that want to know, UCP1 causes shifts in the way that potential energy is pushed from the protons through the mitochondria, basically more mitochondrial function, which means more ATP, which means cells are more active, aka increased metabolism, and increases in things like heat shock factor 1 and A2/B1, which are involved in lipid and glucose metabolism and regulation.
一种机制是 UCP1 的增加，对于那些想知道的人来说，UCP1 会导致势能从质子通过线粒体推动的方式发生变化，基本上更多的线粒体功能，这意味着更多的 ATP，这意味着细胞更活跃，也就是新陈代谢增加，以及热休克因子 1 和 A2/B1 等参与脂质和葡萄糖代谢和调节的物质的增加。
Andrew Huberman:
安德鲁·休伯曼：
So I want to be very clear.
所以我想说得非常清楚。
This study does not say that spot reduction is possible with local heating of tissue.
这项研究并没有说通过局部加热组织可以减少斑点。
I just can see it now that once this paper gets out into the press, people are going to say, "Oh, heating up a certain patch of skin is going to burn fat or convert fat to some other cell type at that location." Sorry, that's not the way it works.
我现在可以看到，一旦这篇论文发表在媒体上，人们会说，“哦，加热某一块皮肤会燃烧脂肪或将脂肪转化为该位置的其他细胞类型。”抱歉，事情不是这样的。
They did observe increases in beige fat cells at certain locations in the body, but those increases in beige fat occurred where beige fat cells always reside: around the spine, the upper neck, the clavicles, and so on.
他们确实观察到身体某些部位米色脂肪细胞的增加，但米色脂肪的增加发生在米色脂肪细胞始终存在的地方：脊柱周围、上颈、锁骨等。
This is exciting because it provides yet another potential mechanism, in addition to deliberate cold exposure, to increase beige fat, meaning the metabolically active form of fat cell.
这是令人兴奋的，因为除了刻意的寒冷暴露之外，它还提供了另一种潜在的机制来增加米色脂肪，即脂肪细胞的代谢活跃形式。
It also nicely provides a mechanism, or at least a potential mechanism for the observation that burn, either small patch of skin being burned or, again sadly, large patches of skin being burned, leading to these very extreme and very long-lasting increases in body fat loss and metabolism.
它还很好地提供了一种观察燃烧的机制，或者至少是一种潜在的机制，无论是小块皮肤被烧伤，还是不幸的是，大块皮肤被烧伤，导致身体脂肪减少和新陈代谢的这些非常极端和非常持久的增加。
Andrew Huberman:
安德鲁·休伯曼：
What if anything should you do with this information?
如果您应该如何处理这些信息怎么办？
Well, first of all, I want to very much caution people about putting anything so hot that it can damage the surface of your skin onto your skin.
嗯，首先，我想非常警告人们不要将任何太热的东西放在皮肤上，以免损坏皮肤表面。
That would be a terrible idea.
那将是一个糟糕的主意。
However, I do predict a time not too far from now where people will start to explore the use of local skin heating as a means to increase the conversion of white beige fat and in turn for beige fat stores to increase metabolism overall and maybe even improve glucose metabolism and thermogenesis.
然而，我确实预测，在不久的将来，人们将开始探索使用局部皮肤加热作为增加白色米色脂肪转化的一种手段，进而通过米色脂肪储存来增加整体新陈代谢，甚至可能改善葡萄糖代谢和生热作用。
Andrew Huberman:
安德鲁·休伯曼：
If you'd like more details about this study, we will provide a link to it in the show notes caption.
如果您想了解有关这项研究的更多详细信息，我们将在节目注释标题中提供该研究的链接。
I should mention that the study, at least the portion of the study that was focused on humans, involved roughly equal numbers of males and females.
我应该提到的是，这项研究，至少是针对人类的研究部分，涉及的男性和女性数量大致相等。
The subjects followed their normal daily schedule, including time and composition of meals.
受试者遵循正常的日程安排，包括膳食时间和组成。
They say rest and active hours, et cetera, et cetera.
他们说休息和活动时间等等。
The local hyperthermia therapy was done in the following way.
局部热疗按以下方式进行。
Here, I'm paraphrasing from their method section.
在这里，我转述了他们的方法部分。
Subjects were seated in upright posture.
受试者以直立姿势坐着。
They were wearing a standard test robe with the head and neck and shoulders unclothed and one meter away from a thermal imaging camera, which could basically measure the temperature at their skin surface to make sure that it remained constant across subjects and yet safe.
他们穿着标准的测试长袍，头部、颈部和肩膀不穿衣服，距离热成像相机一米远，热成像相机基本上可以测量他们皮肤表面的温度，以确保受试者的温度保持恒定且安全。
Andrew Huberman:
安德鲁·休伯曼：
The supraclavicular fat deposits, meaning the upper shoulders and upper back area, were exposed to this thermal source, again, 41 degrees for 20 minutes.
锁骨上脂肪沉积物（即上肩部和上背部区域）再次暴露在 41 度的热源下 20 分钟。
Okay, so it's 41 degrees for 20 minutes, and their core temperatures and skin temperatures were monitored before and after this local hyperthermic therapy.
好的，所以20分钟是41度，在局部热疗前后监测了他们的核心温度和皮肤温度。
The subjects were exposed to this local hyperthermia therapy three days per week, separated by a day — Monday, Wednesday, and Friday; so they had weekends off — for five weeks total, after which their data were collected.
受试者每周接受三天局部热疗，中间间隔一天——周一、周三和周五；所以他们周末休息——总共五周，之后他们的数据就被收集了。
And the study has a number of other really interesting features that are sure to lead to increased understanding of both mechanism and new protocols such as analysis of the genes and proteins that are activated downstream of this local hyperthermia therapy.
该研究还有许多其他非常有趣的特征，这些特征肯定会增加对机制和新方案的理解，例如对局部热疗下游激活的基因和蛋白质的分析。
Andrew Huberman:
安德鲁·休伯曼：
I find these data incredibly interesting in part because of the ways that local hyperthermia therapy mimics deliberate cold exposure therapy.
我发现这些数据非常有趣，部分原因是局部热疗疗法模仿了有意的冷暴露疗法。
Same downstream mechanisms.
相同的下游机制。
UCP1 and some of the other pathways are involved.
UCP1 和一些其他途径也参与其中。
And all of that points to a somewhat new but certainly an important concept.
所有这些都指向一个有点新但肯定重要的概念。
Many of you have probably heard of hormesis, which is the subjecting of oneself or others, I suppose, to enough stress to induce an adaptation of some kind.
你们中的许多人可能听说过毒物兴奋效应，我想这是让自己或他人承受足够的压力以诱导某种适应。
So hormesis is the reason why if you get into cold water repeatedly, at first, it's very painful psychologically, and over time you get used to it.
所以毒物兴奋效应就是为什么如果你反复进入冷水，一开始心理上会很痛苦，随着时间的推移你就会习惯了。
You never get completely used to it, but you get more used to it.
你永远不会完全习惯它，但你会越来越习惯它。
Andrew Huberman:
安德鲁·休伯曼：
Hormesis is also used to describe the adaptation to cardiovascular exercise, or to the hard rep sets of resistance training, and the growth of muscles or the strengthening of muscles, or the improvement in cardiovascular function to endurance exercise and so forth.
兴奋效应还用于描述对心血管运动的适应，或对阻力训练的高强度重复组的适应，以及肌肉的生长或肌肉的加强，或心血管功能对耐力运动的改善等。
Hormesis is a somewhat common term nowadays.
毒物兴奋效应是当今一个比较常见的术语。
If you haven't heard it, now you've heard it.
如果您还没有听说过，那么现在您已经听到了。
Andrew Huberman:
安德鲁·休伯曼：
In this paper, they describe what is called mitohormesis, which is in essence the fact that any number of different stressful stimuli, provided they activate UCP1 and some of these other pathways that I just described, like HSF1, can induce changes in the mitochondria that lead to increases in metabolism.
在这篇论文中，他们描述了所谓的线粒体毒效作用，本质上是这样一个事实：任何数量的不同压力刺激，只要它们激活 UCP1 和我刚才描述的一些其他途径，如 HSF1，都可以诱导线粒体发生变化，从而导致新陈代谢增加。
So it shouldn't surprise us that cold and heat can both lead to increases in metabolism and conversion of white fat to beige fat.
因此，冷和热都会导致新陈代谢增加以及白色脂肪转化为米色脂肪，这不足为奇。
It shouldn't surprise us because both pathways are stress.
我们不应该感到惊讶，因为这两条途径都是压力。
Local hyperthermia is stress, burn certainly is stress.
局部高热是压力，烧伤当然也是压力。
Sauna is a form of stress.
桑拿是压力的一种形式。
Deliberate cold exposure is a form of stress.
故意暴露在寒冷中是一种压力。
Exercise is a form of stress, and the adaptation to those stressors is not infinite.
锻炼是压力的一种形式，对这些压力源的适应并不是无限的。
Andrew Huberman:
安德鲁·休伯曼：
All of those protocols, any protocol for that matter, is going to be effective because it's going to converge on an existing internal biological mechanism.
所有这些协议，任何与此相关的协议，都将是有效的，因为它将收敛于现有的内部生物机制。
So there's no unique mechanism for each protocol.
因此，每个协议都没有独特的机制。
Each protocol that I've talked about today, whether or not it's five minutes, or 20 minutes, or four times in a day, or three times per week, or seven times per week, is tickling or pushing or stomping, if you will, on a given pathway and really activating it to a mild or to severe degree.
我今天谈到的每一个方案，无论是五分钟，还是二十分钟，还是一天四次，或者每周三次，还是每周七次，如果你愿意的话，都会在给定的通路上挠痒痒、推挤或跺脚，并真正将其激活到轻微或严重的程度。
What I've tried to do today is to illustrate the general mechanisms by which heat in particular can activate certain biological pathways so that you can devise protocols that are going to be optimal for you and your needs.
我今天试图做的是说明热量特别是可以激活某些生物途径的一般机制，以便您可以设计出最适合您和您的需求的方案。
Andrew Huberman:
安德鲁·休伯曼：
So just to briefly recap, if you want to get the greatest growth hormone increases, do sauna or other deliberate heat exposure fairly seldom, probably no more than once per week, maybe even less, and do it a lot that day.
因此，简单回顾一下，如果您想获得最大的生长激素增加，则很少进行桑拿或其他刻意的热暴露，可能每周不超过一次，甚至更少，并且当天进行很多次。
Just make sure that you break it up into multiple sessions.
只要确保将其分成多个会话即可。
In the study I described, really they did four sessions, 30 minutes each, but that was just once a week.
在我描述的研究中，他们实际上进行了四次训练，每次 30 分钟，但每周只进行一次。
If you're interested in the cardiovascular benefits and the potential longevity benefits of sauna, well then it's clear that doing it three to four, maybe even seven times per week is going to be more beneficial than doing it just one or three times per week.
如果您对桑拿对心血管的益处和潜在的长寿益处感兴趣，那么很明显，每周进行三到四次，甚至七次，比每周只进行一到三次更有益。
It stands to reason that for those of you interested in the general health effects of sauna, about an hour per week broken up into three sessions makes the most sense based on my read of the data.
理所当然的是，对于那些对桑拿对健康的总体影响感兴趣的人来说，根据我对数据的阅读，每周大约一个小时，分成三个疗程是最有意义的。
And again, that range of 80 to 100 Celsius is going to be your guide.
再次强调，80 到 100 摄氏度的范围将作为您的指导。
Andrew Huberman:
安德鲁·休伯曼：
And in terms of the mental health benefits, it seems that getting a little bit uncomfortable in that heat environment, sauna or otherwise, provided safe, is going to be the best way to access those mental health effects by way of increasing dynorphin, which as you recall, will then increase the ability of endorphin to have its positive effects on mood after you get out of the sauna or other deliberate heat exposure.
就心理健康益处而言，似乎在高温环境、桑拿或其他安全条件下感到有点不舒服，将是通过增加强啡肽来获得这些心理健康影响的最佳方法，正如你所记得的，在你离开桑拿或其他有意的热暴露后，这将增加内啡肽对情绪产生积极影响的能力。
And in terms of timing after a workout of any kind, morning or afternoon, or if you're not doing it after a workout, certainly in the later part of the day, it's going to be most beneficial as it relates to sleep.
就任何类型的锻炼后的时间安排而言，早上或下午，或者如果您在锻炼后不进行锻炼，当然是在一天的晚些时候，那么这将是最有益的，因为它与睡眠有关。
But of course, there's a caveat there which I will mention again, which is that for those of you that have no trouble sleeping because you're exhausted or you're just one of these phenomenal sleepers, well then do it any time of day or night.
当然，有一个警告我会再次提到，那就是对于那些因为精疲力竭而没有睡眠困难的人来说，或者你只是这些睡眠质量很好的人之一，那么可以在白天或晚上的任何时间进行。
But for most people, doing it later in the day is going to be more beneficial because of the postsauna cooling effect and the relationship between cooling by a degree or more as a way to enter sleep.
但对于大多数人来说，在一天的晚些时候这样做会更有益，因为桑拿后的降温效果以及一定程度或更多降温作为进入睡眠的一种方式之间的关系。
Andrew Huberman:
安德鲁·休伯曼：
Thank you for joining me today for my discussion about the science of heat and heating for health.
感谢您今天与我一起讨论热科学和加热对健康的影响。
If you are learning from and/or enjoying this podcast, please subscribe to us on YouTube.
如果您正在学习和/或喜欢这个播客，请在 YouTube 上订阅我们。
That's a terrific zero-cost way to support us.
这是支持我们的绝佳零成本方式。
In addition, please subscribe to the podcast on Spotify and/or Apple.
此外，请订阅 Spotify 和/或 Apple 上的播客。
And on Apple, you have the opportunity to leave us up to a five-star review.
在苹果上，您有机会给我们五星级的评价。
If you have comments or feedback or suggestions about topics or guests that you'd like us to cover on the Huberman Lab Podcast, please put those in the comments section on YouTube.
如果您对希望我们在 Huberman 实验室播客上报道的主题或嘉宾有意见、反馈或建议，请将其放入 YouTube 的评论部分。
We do read all the comments.
我们确实阅读了所有评论。
Please also check out the sponsors mentioned at the beginning of today's episode.
另请查看今天节目开头提到的赞助商。
That is the best way to support this podcast.
这是支持这个播客的最好方式。
Andrew Huberman:
安德鲁·休伯曼：
As also mentioned at the beginning of the episode, we are now partnered with Momentous supplements.
正如本集开头提到的，我们现在与 Momentous 补充剂合作。
So if you go to livemomentous.com/huberman, you'll find what we firmly believe to be the highest-quality supplements available in the specific dosages that match the peer-reviewed science and recommendations made on various episodes of the Huberman Lab podcast.
因此，如果您访问 livemomentous.com/huberman，您会发现我们坚信是最高质量的补充剂，其特定剂量符合同行评审的科学和 Huberman 实验室播客各集的建议。
You'll also find specific protocols of how much to take and when, what time of day, what time of night, et cetera.
您还可以找到有关服用量、服用时间、一天中的什么时间、晚上的什么时间等等的具体方案。
And you'll also find behavioral tools that can synergize with those supplements.
您还会发现可以与这些补充剂协同作用的行为工具。
Many of you'll also be pleased to learn that Momentous supplements, of course, ships within the United States, but also internationally.
你们中的许多人也会很高兴地得知，Momentous 补充剂不仅在美国境内发货，而且也在国际范围内发货。
Andrew Huberman:
安德鲁·休伯曼：
If you're not already following us on Instagram or Twitter, please do so.
如果您还没有在 Instagram 或 Twitter 上关注我们，请立即关注。
It's hubermanlab on both Instagram and Twitter.
Instagram 和 Twitter 上的名称均为 hubermanlab。
Both places, I talk about science and science-related tools in short little snippets that often overlap with the contents of the podcast, but often is distinct from the contents of the podcast.
在这两个地方，我都用简短的小片段谈论科学和与科学相关的工具，这些小片段通常与播客的内容重叠，但通常与播客的内容不同。
In addition, please consider signing up for our newsletter, the Neural Network Newsletter.
此外，请考虑订阅我们的时事通讯，神经网络时事通讯。
You can do that by going to hubermanlab.com.
您可以访问 hubermanlab.com 来完成此操作。
I should point out that we do not share your email with anybody, and we have a very clear privacy policy that is at that location at hubermanlab.com.
我应该指出，我们不会与任何人分享您的电子邮件，并且我们在 hubermanlab.com 的该位置有非常明确的隐私政策。
The Neural Network Newsletter includes protocols and podcast summaries and other things that we believe people will find useful.
神经网络通讯包括协议和播客摘要以及我们相信人们会发现有用的其他内容。
And last but certainly not least, thank you for your interest in science.
最后但并非最不重要的一点是，感谢您对科学的兴趣。
PART 3 OF 3 ENDS
第 3 部分（共 3 部分）结束