Using Deliberate Cold Exposure for Health and Performance
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 going to discuss the use of deliberate cold exposure for health and performance.
今天我们将讨论故意寒冷暴露对健康和表现的影响。
Temperature is a powerful stimulus on our nervous system and, indeed, on every organ and system of our body.
温度对我们的神经系统以及我们身体的每个器官和系统都有强大的刺激作用。
And cold in particular can be leveraged to improve mental health, physical health and performance, meaning for endurance exercise, for recovering from various forms of exercise, for actually improving strength and power, and for enhancing mental capacity.
尤其是寒冷可以用来改善心理健康、身体健康和表现，这意味着耐力锻炼、从各种形式的锻炼中恢复、实际提高力量和能力以及增强心理能力。
Andrew Huberman:
安德鲁·休伯曼：
In order to properly leverage deliberate cold exposure for sake of mental health, physical health and performance, you have to understand how cold impacts the brain and body.
为了正确利用有意的寒冷暴露来促进心理健康、身体健康和表现，您必须了解寒冷如何影响大脑和身体。
So today we are going to discuss that.
所以今天我们要讨论这个问题。
We're going to talk about some of the neural circuits and pathways, some of the hormones involved.
我们将讨论一些神经回路和通路，以及一些涉及的激素。
I promise to make it all clear and accessible, regardless of whether or not you have a scientific background or not.
我保证让一切变得清晰易懂，无论您是否有科学背景。
Andrew Huberman:
安德鲁·休伯曼：
We are also going to discuss very specific protocols that you can apply which leverage variables like temperature: how cold, how to deliver the cold — for instance, whether or not use a cold shower, cold immersion, ice bath, circulating water, or still water, whether or not you're going for walks outside in a T-shirt when it's cold, or whether or not you're purposefully using things like cryo if you have access to that or not.
我们还将讨论您可以应用的非常具体的协议，这些协议利用温度等变量：有多冷，如何传递寒冷——例如，是否使用冷水淋浴、冷水浸泡、冰浴、循环水或静水，您是否在寒冷时穿着 T 恤到外面散步，或者您是否有目的地使用冷冻之类的东西（如果您有机会使用）。
Andrew Huberman:
安德鲁·休伯曼：
One thing I can promise you is that by the end of today's episode, you will know a lot about the biology of thermoregulation.
我可以向您保证的一件事是，在今天的节目结束时，您将了解很多有关体温调节的生物学知识。
That is how your brain and body regulates its temperature.
这就是你的大脑和身体调节温度的方式。
You will also have a lot of tools in your arsenal that you can use and leverage toward improving mental health, physical health, reducing inflammation in the body, improving athletic performance, improving mental performance.
您的武器库中还将拥有许多工具，您可以使用它们来改善心理健康、身体健康、减少体内炎症、提高运动表现、改善心理表现。
I promise to spell out all those protocols in detail as I go along and to summarize them again at the end.
我保证在进行过程中详细阐明所有这些协议，并在最后再次总结它们。
Andrew Huberman:
安德鲁·休伯曼：
I'd like to make a point now that I'm going to make several additional times during today's episode, and that is that temperature is a very potent stimulus for the brain and body.
我现在想强调一点，在今天的节目中我将再强调几次，那就是温度对大脑和身体来说是一种非常有效的刺激。
That also means that it carries certain hazards if it's not done correctly.
这也意味着如果操作不当，会带来一定的危险。
Andrew Huberman:
安德鲁·休伯曼：
Now everyone shows up to the table, meaning to protocols, with a different background of health status, and there's simply no way that I can know what your health status is.
现在每个人都出现在桌子上，这意味着协议，具有不同的健康状况背景，我根本无法知道您的健康状况是什么。
So anytime you are going to take on a new protocol, that means a behavioral protocol or a nutritional protocol or a supplementation protocol, you should absolutely consult a board-certified physician before initiating that protocol.
因此，每当您要采取新的方案时，这意味着行为方案或营养方案或补充方案，您绝对应该在开始该方案之前咨询经过委员会认证的医生。
I don't just say this to protect us.
我这么说不仅仅是为了保护我们。
I also say this to protect you.
我说这些也是为了保护你。
If you'd like to see our medical disclaimer, you can go to our show notes.
如果您想查看我们的医疗免责声明，您可以访问我们的展会笔记。
It's described there.
那里有描述。
In fact, I encourage you to please do that.
事实上，我鼓励你这样做。
And in general, when embarking on new protocols, in particular, if they involve strong stimuli like changing temperature or placing yourself into unusual temperatures, I would encourage you to progress gradually.
一般来说，当开始新的治疗方案时，特别是如果它们涉及强烈的刺激，例如改变温度或将自己置于不寻常的温度下，我会鼓励您逐渐进步。
Andrew Huberman:
安德鲁·休伯曼：
I would also encourage you to not look at gradual progression as the kind of weak version of a protocol.
我还鼓励您不要将渐进式视为协议的弱版本。
In fact, today I'm going to discuss a really beautiful peer-reviewed study that involved having people do deliberate cold exposure.
事实上，今天我要讨论一项非常漂亮的同行评审研究，其中涉及让人们进行有意的寒冷暴露。
So they were immersing themselves into water up to about their neck, and the water was actually not that cold.
所以他们把自己浸入到脖子左右的水里，水其实并没有那么冷。
It was only about 60 degrees Fahrenheit, which for most people is pretty tolerable.
气温只有 60 华氏度左右，对于大多数人来说还是可以忍受的。
So nowhere near the kinds of extreme temperatures that one could use in other protocols.
因此，远不及其他协议中可以使用的极端温度。
And the interesting thing is, despite that fairly modest cold temperature, by simply extending the duration of time that people were in that water, they experienced enormous increases in neurochemicals that ought to translate to improvements in focus and mood.
有趣的是，尽管温度相当低，但只要延长人们在水中的时间，他们的神经化学物质就会大幅增加，这应该会转化为注意力和情绪的改善。
And indeed, that's what's been observed in subsequent studies.
事实上，这就是后续研究中观察到的情况。
So again, please see our medical disclaimer in our show notes.
再次强调，请参阅我们的展会笔记中的医疗免责声明。
Please proceed with caution always.
请始终谨慎行事。
Please also understand that the most potent stimulus isn't always the one that you experience as the most intense in the moment.
另请理解，最有力的刺激并不总是您当下感受到的最强烈的刺激。
Andrew Huberman:
安德鲁·休伯曼：
In fact, I would encourage you to find the minimum threshold of stimulus that will allow you to drive the maximum benefit from each protocol.
事实上，我鼓励您找到刺激的最低阈值，使您能够从每个方案中获得最大利益。
And indeed, I will point out what those thresholds ought to be today.
事实上，我今天会指出这些门槛应该是多少。
I'll give you some simple formulas, gauges, or guides that you can use in order to navigate this extremely interesting and potent tool that we call deliberate cold exposure.
我将为您提供一些简单的公式、仪表或指南，您可以使用它们来导航这个非常有趣且有效的工具，我们称之为故意冷暴露。
Andrew Huberman:
安德鲁·休伯曼：
Before we talk about deliberate cold exposure and its many powerful applications, I'd like to highlight a study that I find particularly interesting and that I think you will find particularly interesting and useful.
在我们讨论故意冷暴露及其许多强大的应用之前，我想强调一项我认为特别有趣的研究，我认为您会发现它特别有趣和有用。
The title of this study is "Brief aerobic exercise immediately enhances visual attentional control and perceptual speed.
这项研究的标题是“短暂的有氧运动立即增强视觉注意力控制和感知速度。
Testing the mediating role of feelings of energy."
测试能量感受的中介作用。”
Andrew Huberman:
安德鲁·休伯曼：
Now, the reason I like this study is first of all, it's a fairly large-sized sample group.
现在，我喜欢这项研究的原因首先是，它是一个相当大的样本组。
They looked at 101 students.
他们观察了 101 名学生。
These were college-aged students.
这些是大学生。
And they had two groups.
他们有两组。
One group did 15 minutes of jogging at moderate intensity.
一组进行了 15 分钟的中等强度慢跑。
So they did measure percent heart rates, et cetera.
所以他们确实测量了心率百分比等。
But this would be analogous to zone 2 cardio, which I've discussed on this podcast before.
但这类似于我之前在这个播客中讨论过的第 2 区有氧运动。
Andrew Huberman:
安德鲁·休伯曼：
Zone 2 cardio is cardiovascular exercise that places you at a level where you can hold a conversation with a little bit of strain, meaning that you can get the words out, but every once in a while you have to catch your breath.
2 区有氧运动是心血管运动，它使您能够在稍微紧张的情况下进行对话，这意味着您可以说出来，但时不时地您必须喘口气。
Whereas if you were to push any harder, by any mechanism, going faster or on a steeper incline, et cetera, that you would have a hard time carrying out a conversation.
然而，如果你通过任何机制更用力地推动、走得更快或在更陡峭的斜坡上等等，你将很难进行对话。
So zone 2 cardio is a common form of describing that level of intensity that they call moderate intensity.
因此，2 区有氧运动是描述强度水平的常见形式，他们称之为中等强度。
So one group did 15 minutes of jogging at moderate intensity, which I'm translating to roughly zone 2 cardio.
因此，一组进行了 15 分钟的中等强度慢跑，我将其大致翻译为 2 区有氧运动。
Andrew Huberman:
安德鲁·休伯曼：
The other group did 15 minutes of relaxation concentration that is somewhat akin to mindfulness meditation.
另一组进行 15 分钟的放松专注，这有点类似于正念冥想。
And then they were analyzed for perceptual speed, visual attentional control, something called working memory, which is your ability to keep certain batches of information online.
然后对它们进行感知速度、视觉注意力控制、工作记忆（即在线保存某些批次信息的能力）进行分析。
Just imagine someone telling you their phone number and you have to remember that sequence of numbers in your head for some period of time.
想象一下，有人告诉你他们的电话号码，你必须在头脑中记住这个数字序列一段时间。
That's working memory, and it depends very heavily on the so-called prefrontal cortical networks, which are involved in planning and action.
这就是工作记忆，它在很大程度上取决于所谓的前额皮质网络，该网络参与计划和行动。
Andrew Huberman:
安德鲁·休伯曼：
And they also looked at people's feelings of energy, and they measured that subjectively, how energetic people felt.
他们还观察了人们的能量感受，并主观地测量了人们的能量感受。
Now, the major takeaways from the study that I'd like to emphasize are that the 15-minutes-of-jogging group experienced elevated levels of energy for some period of time after they ceased the exercise, whereas the group that did mindfulness meditation actually reported feeling more calm and having less overall energy.
现在，我想强调的是，这项研究的主要结论是，慢跑 15 分钟的小组在停止锻炼后的一段时间内经历了能量水平的提高，而进行正念冥想的小组实际上报告说感觉更平静，整体精力也更少。
Andrew Huberman:
安德鲁·休伯曼：
Now, that's very subjective, and indeed, they used subjective measures to analyze energy.
现在，这是非常主观的，事实上，他们使用主观测量来分析能量。
But what gets interesting is when they looked at performance on these various cognitive tasks.
但有趣的是，当他们观察这些不同认知任务的表现时。
And the two tasks that they used were called the trail-making tests.
他们使用的两项任务称为路线测试。
They have different versions of this.
他们对此有不同的版本。
Version A, version B.
版本A，版本B。
I don't want to go into too much detail.
我不想谈太多细节。
But version A essentially involves having a page of numbers that are distributed somewhat randomly.
但版本 A 本质上涉及一页随机分布的数字。
So one, two, three, four, five, six, seven, eight and so on, but distributed randomly across the page, and people have to use visual search to circle those numbers in sequence.
一、二、三、四、五、六、七、八等等，但随机分布在页面上，人们必须使用视觉搜索按顺序圈出这些数字。
So this involves visual attention, it involves some motor skills, involves a number of things that certainly require energy and focus.
所以这涉及视觉注意力，涉及一些运动技能，涉及许多肯定需要能量和注意力的事情。
Andrew Huberman:
安德鲁·休伯曼：
The second test was the trail-making test.
第二项测试是越野测试。
Part B, as I mentioned earlier.
B 部分，正如我之前提到的。
And this involved also circling numbers in sequence, but interspersed between those numbers were letters.
这还涉及按顺序圈出数字，但这些数字之间散布着字母。
So rather than just having to circle off numbers in sequence, they actually had to connect one, then the letter A, then two, then the letter B, et cetera.
因此，他们不仅必须按顺序圈出数字，还必须连接一个，然后是字母 A，然后是两个，然后是字母 B，等等。
And remember, these are randomly distributed across a page.
请记住，这些是随机分布在页面上的。
Andrew Huberman:
安德鲁·休伯曼：
The major takeaway from the study is that the group that did the 15 minutes of moderate exercise prior to these two tests showed significant decreases in the amount of time required to complete these tests accurately.
该研究的主要结论是，在这两项测试之前进行 15 分钟适度运动的小组显示，准确完成这些测试所需的时间显着减少。
That is interesting and, indeed, surprising, at least to me, because there have been many studies looking at the effects of mindfulness meditation on the ability to focus.
这很有趣，而且确实令人惊讶，至少对我来说，因为已经有很多研究探讨正念冥想对专注能力的影响。
The key variable in the study turned out to be energy, this feeling, subjectively measured feeling, I should say, of having more energy and thereby the ability to focus especially in these high-cognitive-demand tasks.
研究中的关键变量是精力，这种感觉，主观测量的感觉，我应该说，拥有更多的精力，从而有能力专注于这些高认知需求的任务。
Andrew Huberman:
安德鲁·休伯曼：
Now, the takeaway from this study for all of us, I think, is pretty straightforward.
现在，我认为这项研究给我们所有人带来的收获是非常简单的。
If you are going to sit down to do some work that requires focus and working memory and cognitive attention, and especially if it's some visual-spatial control, meaning you have to search for things on a page, you have to organize things on a page.
如果你要坐下来做一些需要集中注意力、工作记忆和认知注意力的工作，特别是如果它是一些视觉空间控制，这意味着你必须在页面上搜索内容，你必须在页面上组织内容。
So this will be writing, arithmetic, basically cognitive work of any kind.
所以这将是写作、算术、基本上任何类型的认知工作。
Fifteen minutes of moderate exercise done prior to that work bout could be very beneficial for you.
在锻炼之前进行十五分钟的适度锻炼可能对您非常有益。
Andrew Huberman:
安德鲁·休伯曼：
This does not mean that mindfulness meditation would not be of benefit to you.
这并不意味着正念冥想对您没有好处。
I wouldn't want you to conclude that.
我不希望你得出这样的结论。
But if you had to choose between doing 15 minutes of mindfulness meditation and doing 15 minutes of moderate exercise prior to a cognitive work bout, I would say the 15 minutes of moderate exercise would be more valuable, at least based on the data in this paper.
但如果你必须在认知训练之前进行 15 分钟的正念冥想和 15 分钟的适度运动之间做出选择，我认为 15 分钟的适度运动会更有价值，至少根据本文的数据来看是这样。
Andrew Huberman:
安德鲁·休伯曼：
In many previous podcasts, I've talked about the powerful effects of doing things like mindfulness meditation and other forms of NSDR, non-sleep deep rest.
在之前的许多播客中，我谈到了正念冥想和其他形式的 NSDR（非睡眠深度休息）的强大效果。
So these could be 20-minute naps or just lying there quietly with your eyes closed; or yoga nidra, or NSDR, scripts are available on YouTube and various other places, free of cost of any kind.
所以这些可以是 20 分钟的小睡，或者只是闭着眼睛静静地躺在那里；或瑜伽休息术（NSDR），脚本可以在 YouTube 和其他各种地方免费获得。
You can just go to YouTube, put in NSDR, non-sleep deep rest.
你可以直接上 YouTube，进入 NSDR，不进行深度睡眠。
Those protocols have been shown to be very beneficial for enhancing neuroplasticity.
这些方案已被证明对于增强神经可塑性非常有益。
The changes in the brain and body that encode or shift the neural circuits that allow for memory to change, that allow for learning to occur after a learning bout.
大脑和身体的变化编码或改变神经回路，从而允许记忆改变，从而允许在学习回合后进行学习。
What I'm referring to today and in this particular study is the use of moderate exercise in order to increase one's focus and attention in order to trigger that neuroplasticity.
我今天在这项特别的研究中所指的是使用适度的运动来增加一个人的注意力和注意力，从而触发神经可塑性。
Andrew Huberman:
安德鲁·休伯曼：
So the simple sequence here is: get energetic and alert, do that prior to the learning bout, engage in the cognitive work or learning bout, and then mindfulness meditation, NSDR, and so forth should follow.
因此，这里的简单顺序是：保持精力充沛和警觉，在学习回合之前进行，进行认知工作或学习回合，然后进行正念冥想、NSDR 等。
And if you would like to access this paper and like to look more at the details in the paper, we'll be sure to put a link in the show notes.
如果您想访问这篇论文并想更多地了解论文中的详细信息，我们一定会在演示笔记中放置一个链接。
The first author is Legrand, and again, the title of this paper is "Brief aerobic exercise immediately enhances visual attentional control and perceptual speed." Testing the mediating role of feelings of energy.
第一作者是罗格朗，再次强调，这篇论文的标题是“短暂的有氧运动立即增强视觉注意力控制和感知速度”。测试能量感受的中介作用。
And I also just want to emphasize immediately, I think most people out there are interested in tools and protocols that work the first time and that work every time.
我还想立即强调，我认为大多数人都对第一次有效且每次都有效的工具和协议感兴趣。
And indeed, I think this protocol fits that bill.
事实上，我认为这个协议符合这个要求。
Andrew Huberman:
安德鲁·休伯曼：
Before I 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。
Andrew Huberman:
安德鲁·休伯曼：
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 the use of cold for health and performance.
好吧，我们来谈谈感冒对于健康和表现的利用。
I confess, I love this topic because it takes me back to my undergraduate years when I worked in a laboratory studying cold physiology, its effects on the brain and its effects on the body.
我承认，我喜欢这个话题，因为它让我回到了我的本科时代，当时我在实验室工作，研究寒冷的生理学、它对大脑的影响以及它对身体的影响。
Andrew Huberman:
安德鲁·休伯曼：
And over the years, I've always kept track of the literature in this area, and indeed, there have been some tremendous discoveries both in animal models, so in rodents like mice and rats, but also in humans.
多年来，我一直在跟踪这一领域的文献，事实上，无论是在动物模型（小鼠和大鼠等啮齿动物）中，还是在人类中，都取得了一些巨大的发现。
And today we're going to talk about both categories of studies.
今天我们将讨论这两类研究。
And I'll be careful to point out when discoveries were made in animal models and when they were made in humans.
我会小心地指出这些发现何时在动物模型中以及何时在人类中做出。
Andrew Huberman:
安德鲁·休伯曼：
A key point when thinking about the use of cold as a tool.
考虑使用冷作为工具时的一个关键点。
And the key point is that you have a baseline level of temperature that is varying, changing across the 24-hour cycle.
关键是温度基线水平在 24 小时周期内不断变化。
So any use of deliberate cold exposure is going to be superimposed on that rhythm, that circadian rhythm, meaning that 24-hour rhythm.
因此，任何刻意的冷暴露都会叠加在昼夜节律上，即 24 小时节律上。
Andrew Huberman:
安德鲁·休伯曼：
The basic contour of your circadian rhythm in temperature is that approximately two hours before the time you wake up is your so-called temperature minimum.
您的昼夜节律温度的基本轮廓是，您醒来前大约两个小时是所谓的最低体温。
So your temperature minimum is a time within the 24-hour cycle when your body temperature is at its lowest.
因此，您的最低体温是 24 小时周期内您体温最低的时间。
So if you normally wake up around 6:00 a.m., your temperature minimum is probably about 4:00 a.m.
因此，如果您通常在早上 6:00 左右醒来，那么您的最低体温可能是在凌晨 4:00 左右。
If you normally wake up at about 7:00 a.m., your temperature minimum is probably about 5:00 a.m.
如果您通常在早上 7:00 左右起床，那么您的最低体温可能是在凌晨 5:00 左右。
It's not exactly two hours before your wake-up time.
现在距离你起床时间还不到两个小时。
It's approximately two hours before your wake-up time.
距离您起床时间大约还有两个小时。
Andrew Huberman:
安德鲁·休伯曼：
Now, as you go from your temperature minimum to the time in which you're going to awake, your temperature is rising slightly.
现在，当您从最低体温到您将要醒来时，您的体温会略有上升。
And then at the point where you wake up, your temperature starts to go up more sharply and will continue to go up into the early and sometimes even into the late afternoon.
然后，当您醒来时，您的体温开始急剧上升，并会持续上升到清晨，有时甚至持续到下午晚些时候。
And then sometime in the late afternoon and evening, your temperature will start to decline.
然后在下午晚些时候和晚上的某个时候，你的体温会开始下降。
And indeed, as you approach sleep, your body temperature will drop by anywhere from one to three degrees.
事实上，当您接近睡眠时，您的体温会下降一到三度。
Andrew Huberman:
安德鲁·休伯曼：
And in fact, that decrease in core body temperature is important, if not essential for getting into and staying in deep sleep.
事实上，核心体温的降低对于进入和保持深度睡眠来说即使不是必需的，也是很重要的。
Okay, so temperature rises with waking.
好吧，醒来后体温会升高。
That's easy to remember.
这很容易记住。
It tends to continue to rise throughout the day.
它往往会全天持续上涨。
And in the late afternoon and evening, your temperature will start to go down and the drop in temperature actually helps you access sleep.
在下午晚些时候和晚上，你的体温会开始下降，温度的下降实际上有助于你入睡。
That background or what we call baseline circadian rhythm in core body temperature is important to remember because it helps us frame both the effects of deliberate cold exposure and helps us frame when you might want to use deliberate cold exposure in order to access specific states.
记住这一背景或我们所说的核心体温基线昼夜节律很重要，因为它可以帮助我们确定故意寒冷暴露的影响，并帮助我们确定何时您可能想要使用故意寒冷暴露来进入特定状态。
It also points to times within the 24-hour cycle when you might want to avoid using deliberate cold exposure if your primary goal is to get to sleep.
它还指出，如果您的主要目标是入睡，则在 24 小时周期内，您可能需要避免故意处于寒冷环境中。
Okay, so that's the circadian rhythm in temperature.
好的，这就是温度的昼夜节律。
Andrew Huberman:
安德鲁·休伯曼：
Now, I just briefly want to touch on thermoregulation at the level of the body and the brain.
现在，我只想简单地谈谈身体和大脑层面的温度调节。
And this will be very surprising to many of you.
这会让你们很多人感到非常惊讶。
Let's do what's called a Gedankin experiment, which is a thought experiment.
我们来做一个所谓的格丹金实验，这是一个思想实验。
Let's say I send you out into the desert heat for a jog or a run, and it's very hot outside, 102 degrees or 103 degrees, and you start to move, you start to sweat, and of course your core body temperature goes up.
假设我让你去炎热的沙漠慢跑或跑步，外面非常热，102 度或 103 度，你开始移动，开始出汗，当然你的核心体温会升高。
Now then I offer you a cold towel, maybe a really, really cold towel, and this towel is saturated with water, so you could actually squeeze the water out of that and cool your body off.
现在我给你一条冷毛巾，也许是一条非常非常冷的毛巾，这条毛巾浸透了水，所以你实际上可以把水挤出来，让你的身体凉快下来。
And our Gedankin experiment is for me to say, "Okay, where are you going to place the towel?
我们的格丹金实验是让我说：“好吧，你要把毛巾放在哪里？
How are you going to cool yourself off?" And I'm guessing that most of you would think that the best way to cool yourself off would be to drape that towel over your head, maybe your, neck over your torso, that it would feel really, really good, and they would cool you off.
你打算怎样让自己冷静下来？”我猜你们大多数人都会认为让自己凉爽的最好方法就是把毛巾盖在头上，也许是脖子上，盖在躯干上，这样感觉真的非常好，而且它们会让你凉快下来。
Andrew Huberman:
安德鲁·休伯曼：
Well, that's exactly the wrong approach if you want to cool off, and in fact, if you were to use that approach, your body temperature would continue to increase even more, yes, even more than had you not placed that cold towel on your head or your torso.
好吧，如果你想降温，这完全是错误的方法，事实上，如果你使用这种方法，你的体温会继续升高，甚至比你没有把冷毛巾放在头上或躯干上时升高得更多。
Andrew Huberman:
安德鲁·休伯曼：
And here is why.
这就是原因。
Thermoregulation, meaning your brain and body's ability to regulate your internal core temperature is somewhat like a thermostat, and that thermostat resides in your brain.
体温调节，意味着你的大脑和身体调节内部核心温度的能力有点像恒温器，而恒温器位于你的大脑中。
So if you think about the thermostat in your home or apartment, if it's too warm in your home or apartment and you were to take a bag of ice and to put it on that thermostat, what would the thermostat do?
因此，如果您考虑一下您家或公寓中的恒温器，如果您家或公寓里太热，而您拿一袋冰并将其放在恒温器上，那么恒温器会做什么？
It would register the environment as artificially cool; it would think that the environment was actually much colder than it is.
它将环境记录为人工降温；它会认为环境实际上比实际温度冷得多。
And so as a consequence, it would trigger a mechanism to further increase the temperature in the room.
因此，它会触发一种机制，进一步提高房间的温度。
Andrew Huberman:
安德鲁·休伯曼：
And you have such a thermostat as well.
而且你也有这样的恒温器。
It's called the medial preoptic area of the hypothalamus.
它被称为下丘脑内侧视前区。
The hypothalamus is a small region of brain tissue about over the roof of your mouth and a little bit in front of that.
下丘脑是大脑组织的一个小区域，位于口腔顶部上方，稍靠前一点。
So it's basically right behind your nose and over the roof of your mouth, and it's a collection of neurons.
所以它基本上就在你的鼻子后面和上颚上方，它是神经元的集合。
Those neurons have a lot of different functions that include things like the control of aggression, the control of sex behavior, the control of temperature regulation, and so on.
这些神经元具有许多不同的功能，包括控制攻击性、控制性行为、控制温度调节等。
Andrew Huberman:
安德鲁·休伯曼：
The medial preoptic area has connections with the rest of the brain, or areas within the brain, I should say.
我应该说，内侧视前区与大脑的其他部分或大脑内的区域有联系。
And with many areas within the body.
并且与身体内的许多区域有关。
It receives input from receptors in our skin and inside our body that register temperature, and it acts as the thermostat.
它接收来自我们皮肤和体内记录温度的受体的输入，并充当恒温器。
So if the surface of your body is made cool, your medial preoptic area will send signals by way of hormones and by way of chemicals that will serve to heat your body up.
因此，如果您的身体表面变冷，您的内侧视前区将通过激素和化学物质发送信号，从而使您的身体升温。
Andrew Huberman:
安德鲁·休伯曼：
So what this means is that if you want to cool down, the last thing you want to do is to bring a cold surface of any kind, towel or splashing water, to the majority of your body surface.
因此，这意味着，如果您想降温，您最不想做的就是将任何类型的冷表面（毛巾或泼水）带到您的大部分身体表面。
I might be very, very surprising to you, and you might say, "Wait, if I want to cool down, I should jump into a cold lake or something of that sort." That's a different thing altogether.
我可能会让你非常非常惊讶，你可能会说，“等等，如果我想冷静下来，我应该跳进冰冷的湖里或者类似的地方。”那完全是另一回事。
Andrew Huberman:
安德鲁·休伯曼：
What I'll tell you, and we'll get into this in more depth later, is that if you really want to cool down quickly and efficiently, you should leverage particular portals, meaning particular sites on your body where heat can leave your body more readily, and where cooling can have a dramatic and fast impact on your core body temperature.
我要告诉你的是，如果你真的想快速有效地降温，你应该利用特定的门户，这意味着你身体上的特定部位，热量可以更容易地离开你的身体，并且冷却可以对你的核心体温产生巨大而快速的影响。
Can even save your life if you're going hyperthermic.
如果您体温过高，甚至可以挽救您的生命。
We're going to talk more about the specific protocols to reduce core body temperature for sake of performance and avoiding hyperthermia later in the episode.
我们将在本集稍后讨论更多关于降低核心体温的具体方案，以提高性能并避免体温过高。
Andrew Huberman:
安德鲁·休伯曼：
Hyperthermia, of course, is a very, very dangerous situation because while your body can drop in core temperature somewhat and still be safe, you can't really increase your body temperature that much before your brain starts to cook and other organs start to cook, and by cook, I mean the cells actually start to die.
当然，体温过高是一种非常非常危险的情况，因为虽然你的身体核心温度可能会有所下降，但仍然是安全的，但在你的大脑开始烹饪和其他器官开始烹饪之前，你的体温不可能真正升高那么多，而烹饪，我的意思是细胞实际上开始死亡。
So you have to be very, very careful with the use of heat.
所以你必须非常非常小心地使用热量。
Heat stroke is no joke.
中暑可不是闹着玩的。
People die from heat stroke all the time.
人们总是死于中暑。
You really want to avoid that.
你确实想避免这种情况。
Andrew Huberman:
安德鲁·休伯曼：
One way to avoid that is to cool the appropriate surfaces of your body, and the appropriate surfaces in this case are the upper cheeks, or I would say the upper half of the face, the palms of your hands and the bottoms of your feet.
避免这种情况的一种方法是冷却身体的适当表面，在这种情况下，适当的表面是上脸颊，或者我会说脸的上半部分，手掌和脚底。
I've talked about this on the podcast before and in the guest episode with Dr. Craig Heller, my colleague in the Biology Department at Stanford.
我之前在播客上以及在客座节目中与我在斯坦福大学生物系的同事克雷格·海勒博士讨论过这个问题。
Andrew Huberman:
安德鲁·休伯曼：
But just very briefly, these surfaces, the upper half of the face, the palms of the hands and the bottoms of the feet are what we call glabrous skin surfaces.
但非常简单地说，这些表面，上半张脸，手掌和脚底就是我们所说的无毛皮肤表面。
G-L-A-B-R-O-U-S, glabrous.
G-L-A-B-R-O-U-S，无毛。
And those surfaces are unique in that just below them, the vasculature is different than elsewhere in the body.
这些表面的独特之处在于，就在它们下方，脉管系统与身体其他部位不同。
Andrew Huberman:
安德鲁·休伯曼：
Normally the passage of blood goes from arteries to capillaries to veins, but just beneath the glabrous skin on the bottoms of the feet, the hands and the upper half of the face, you have what are called arterio-venous astomoses.
正常情况下，血液的通道是从动脉到毛细血管，再到静脉，但在脚底、手部和上半张脸的无毛皮肤下面，有所谓的动静脉吻合。
These are portals of blood that go directly from arteries to veins, and in doing so, allow the body to dump heat more readily, more quickly.
这些是直接从动脉流向静脉的血液门户，这样可以让身体更容易、更快地排出热量。
So as it turns out, that if you are to cool the palms of the hands, the bottoms of the feet and upper half of the face, you can more efficiently reduce core body temperature for sake of offsetting hyperthermia and for improving athletic performance and maybe even cognitive performance.
事实证明，如果你要冷却手掌、脚底和上半张脸，你可以更有效地降低核心体温，以抵消体温过高，提高运动表现，甚至提高认知能力。
Andrew Huberman:
安德鲁·休伯曼：
So we will return to the specific protocols for doing that later in the episode.
因此，我们将在本集稍后回到执行此操作的具体协议。
I'll give you a lot of details about how to do that, how to do that without the use of any fancy or expensive technology.
我将向您详细介绍如何做到这一点，以及如何在不使用任何花哨或昂贵的技术的情况下做到这一点。
There are some technologies that are now commercially available.
有些技术现已投入商业应用。
For instance, the so-called CoolMitt that will allow you to do that with maximum efficiency, but I'll also give you some at-home methods to do this either in the gym or on runs or for sake of cognitive work.
例如，所谓的 CoolMitt 可以让你以最大的效率做到这一点，但我也会给你一些在家做这件事的方法，无论是在健身房、跑步还是为了认知工作。
Andrew Huberman:
安德鲁·休伯曼：
So the two key themes again are understand that baseline circadian rhythm and temperature, and understand that the best way to cool the body is going to be by making sure that something cold contacts the bottoms of your feet, the palms of your hands, and the upper half of the face.
因此，两个关键主题再次是了解基线昼夜节律和温度，并了解冷却身体的最佳方法是确保冷的东西接触你的脚底、手掌和上半张脸。
Ideally all three if your goal is to lower core body temperature quickly.
如果您的目标是快速降低核心体温，则理想情况下三者皆有。
And again, just cooling off the back of your neck or the top of your head or your torso with a towel is going to be the least efficient way to lower core body temperature and might even increase body temperature under certain conditions.
再说一遍，仅仅用毛巾冷却颈后、头顶或躯干是降低核心体温最有效的方法，在某些情况下甚至可能会升高体温。
Andrew Huberman:
安德鲁·休伯曼：
With those two points in mind, we can start to think about directed deliberate cold-exposure protocols.
考虑到这两点，我们可以开始考虑定向故意冷暴露方案。
And there are a number of different reasons to use deliberate cold exposure, and I want to separate those out for you.
故意进行冷暴露的原因有很多，我想为您将这些原因分开。
There are cold protocols that have been tested in peer-reviewed studies that are designed to improve mental performance.
有一些冷协议已经过同行评审研究的测试，旨在提高心理表现。
They are designed to improve things like resilience, or your grittiness, or your ability to move through challenge, or to regulate your mind and your internal state under conditions of stress.
它们旨在提高韧性、坚毅性、应对挑战的能力，或者在压力条件下调节思想和内部状态。
And we can define stress very specifically as times when adrenaline, also called epinephrine, and/or norepinephrine, also called noradrenaline, are elevated in your body.
我们可以非常具体地将压力定义为体内肾上腺素（也称为肾上腺素）和/或去甲肾上腺素（也称为去甲肾上腺素）升高的时间。
Forgive me for the noradrenaline, norepinephrine, adrenaline, epinephrine nomenclature.
请原谅我的去甲肾上腺素、去甲肾上腺素、肾上腺素、肾上腺素的命名法。
I didn't make that up.
这不是我编造的。
Turns out that every once in a while, scientists disagree.
事实证明，科学家们时不时就会出现分歧。
Imagine that.
想象一下。
And you'll get multiple scientists naming the same molecule different things.
你会看到多个科学家将同一个分子命名为不同的名称。
Andrew Huberman:
安德鲁·休伯曼：
So epinephrine and adrenaline are the same thing.
所以肾上腺素和肾上腺素是同一种东西。
I will use them interchangeably.
我将交替使用它们。
Norepinephrine and noradrenaline are the same thing.
去甲肾上腺素和去甲肾上腺素是同一种东西。
I will use those terms interchangeably.
我将交替使用这些术语。
Noradrenaline and adrenaline are often coreleased in the brain and body.
去甲肾上腺素和肾上腺素通常在大脑和身体中共同释放。
So they work as kind of a pair to increase our level of agitation, our level of focus and our desire and our ability to move.
因此，它们就像一对一样工作，以提高我们的兴奋程度、专注程度、行动欲望和能力。
Andrew Huberman:
安德鲁·休伯曼：
They are often coreleased from different sites in the brain and body with dopamine, a molecule that is commonly misunderstood as the molecule of pleasure, but is actually the molecule of motivation, reward, and pursuit.
它们通常与多巴胺从大脑和身体的不同部位共同释放，多巴胺是一种通常被误解为快乐分子的分子，但实际上是动机、奖励和追求的分子。
So dopamine, norepinephrine and noradrenaline tend to be released together under certain conditions.
因此，在某些条件下，多巴胺、去甲肾上腺素和去甲肾上腺素往往会一起释放。
And today you'll learn how deliberate cold exposure can be used to cause increases in the release of several, if not all of these, in ways that can improve your levels of attention and your mood.
今天，您将了解如何故意暴露在寒冷环境中来增加几种（如果不是全部）这些物质的释放，从而提高您的注意力水平和情绪。
Andrew Huberman:
安德鲁·休伯曼：
But the key point is that your mental state is shifted when you are exposed to certain forms of cold.
但关键是，当您暴露于某些形式的寒冷时，您的精神状态会发生变化。
And many people use deliberate cold exposure specifically to shift their body state as a way to train their mental state so that they can better cope with stress in real life.
而且许多人专门利用刻意的寒冷暴露来改变身体状态，以此来训练自己的精神状态，以便更好地应对现实生活中的压力。
And by real life, I mean when life presents stressful events.
我所说的现实生活是指当生活中出现压力事件时。
And I will give you specific protocols as to how you can do that.
我将向您提供有关如何做到这一点的具体协议。
In other words, how you can become more resilient through the use of deliberate cold exposure.
换句话说，如何通过刻意的寒冷暴露来变得更有弹性。
Andrew Huberman:
安德鲁·休伯曼：
Now, because of the ways in which deliberate cold exposure can increase this category of chemicals called the catecholamines, that includes dopamine, norepinephrine and epinephrine, it can also be used to elevate mood for long periods of time.
现在，由于有意的寒冷暴露会增加儿茶酚胺（包括多巴胺、去甲肾上腺素和肾上腺素）这一类化学物质的含量，因此它也可以用来长时间提升情绪。
And I'm going to discuss a specific protocol that has been shown to increase these chemicals anywhere from 2.5x, so 250%, to as high as 500%, five times over baseline.
我将讨论一个具体的方案，该方案已被证明可以将这些化学物质的含量从 2.5 倍（即 250%）增加到高达 500%（比基线高出五倍）。
Andrew Huberman:
安德鲁·休伯曼：
Now, you might be asking whether or not this is a good thing to raise chemicals like norepinephrine and dopamine to such a great degree, whether or not that's healthy for us, whether or not they can harm us.
现在，您可能会问，将去甲肾上腺素和多巴胺等化学物质提高到如此大的程度是否是一件好事，这是否对我们健康，是否会伤害我们。
But it turns out that these elevations in epinephrine and dopamine are very long-lasting in ways that people report feeling vast improvements in mood and vast improvements in levels of cognitive attention and energy.
但事实证明，肾上腺素和多巴胺的升高是非常持久的，人们感觉情绪得到了巨大的改善，认知注意力和精力水平也得到了巨大的改善。
So by my read of the literature, these seem to be healthy increases in our baseline levels of these chemicals in ways that can really support us.
因此，根据我阅读的文献，这些化学物质的基线水平似乎是健康增加的，可以真正支持我们。
So I'll give you a protocol for that.
所以我会给你一个协议。
Andrew Huberman:
安德鲁·休伯曼：
Now, those are some of the mental effects of deliberate cold exposure.
现在，这些是故意暴露在寒冷中对精神的一些影响。
But deliberate cold exposure has also been studied in animal models and in humans in the context of increasing metabolism.
但在动物模型和人类中，也有人在新陈代谢增加的背景下对故意冷暴露进行了研究。
Even in converting certain fat cells that we call white fat cells, which are the ones where energy is stored — they're the ones that we typically think of is kind of blubbery fat — to beige or brown fat, which is thermogenic fat, meaning that it can increase core body temperature and serves as kind of a furnace by which we increase our core metabolism.
即使将某些我们称为白色脂肪细胞的脂肪细胞（我们通常认为是一种脂肪细胞）转化为米色或棕色脂肪，即产热脂肪，这意味着它可以提高核心体温，并充当我们增加核心新陈代谢的熔炉。
Andrew Huberman:
安德鲁·休伯曼：
So with a very broad stroke, I can say that white fat is generally the kind of fat that people want less of, and beige fat and brown fat is generally the kind of fat that if you're going to have fat cells, and you certainly need fat cells, that you want more of.
因此，从广义上讲，我可以说，白色脂肪通常是人们想要较少的脂肪，而米色脂肪和棕色脂肪通常是那种如果你想要拥有脂肪细胞，并且你肯定需要脂肪细胞，你想要更多的脂肪。
They are thermogenic, they help you stay lean.
它们具有产热作用，可以帮助您保持苗条。
They actually serve as a reservoir for heating your body up if you're ever confronted with a cold challenge.
如果您遇到寒冷的挑战，它们实际上可以充当您的身体加热的蓄水池。
So we're going to talk about how to use cold for metabolism as well.
所以我们还要讨论如何利用寒冷来促进新陈代谢。
And of course, people are using deliberate cold exposure to reduce inflammation postexercise, to reduce inflammation generally.
当然，人们在运动后故意冷接触来减少炎症，以总体上减少炎症。
And people are also using cold to enhance performance in the context of strength training, in the context of endurance training.
人们还在力量训练和耐力训练中使用寒冷来提高表现。
And we'll talk about those data as well.
我们也会讨论这些数据。
Andrew Huberman:
安德鲁·休伯曼：
But where I'd like to start is with mental performance.
但我想从心理表现开始。
And I'd like to detail what happens when we deliberately expose ourselves to cold.
我想详细说明当我们故意让自己暴露在寒冷中时会发生什么。
It's key to point out the word deliberate.
关键是要指出“故意”这个词。
If I don't say otherwise, then throughout this episode, if I say cold exposure, I mean deliberate cold exposure.
如果我不另外说的话，那么在整个情节中，如果我说冷暴露，我的意思是故意冷暴露。
And the reason I point that out is that, as my colleague David Spiegel in the Department of Psychiatry at Stanford says, "It's not just about the state that we are in, it's about the state that we are in and whether or not we had anything to do with placing ourselves into that state and whether or not we did that on purpose or not." And what he really means by that statement is that there are important effects of what we call mindset.
我指出这一点的原因是，正如我在斯坦福大学精神病学系的同事大卫·斯皮格尔所说，“这不仅仅是关于我们所处的状态，而是关于我们所处的状态以及我们是否与将自己置于这种状态有关以及我们是否故意这样做。”他这句话的真正意思是，我们所说的心态会产生重要的影响。
Mindset was a topic discussed in the guest episode with Alia Crum some weeks ago.
几周前，阿丽亚·克拉姆 (Alia Crum) 在客座节目中讨论了心态问题。
If you haven't seen that episode, I highly recommend it.
如果您还没有看过该集，我强烈推荐您观看。
Andrew Huberman:
安德鲁·休伯曼：
And the science of mindset tells us that if we are doing something deliberately and we believe that it's going to be good for us, it actually can lead to a different set of physiological effects than if something is happening to us against our will or without our control.
心态科学告诉我们，如果我们故意做某事，并且我们相信这对我们有好处，那么它实际上会导致一系列不同的生理效应，而不是那些违背我们意愿或不受我们控制的事情发生在我们身上。
Now, this is different than placebo effects.
现在，这与安慰剂效应不同。
Placebo effects are distinct from mindset effects.
安慰剂效应与心态效应不同。
If you want to learn more about that distinction, please see the episode with Alia Crum.
如果您想了解更多关于这种区别的信息，请观看 Alia Crum 的剧集。
Andrew Huberman:
安德鲁·休伯曼：
But again, when I talk about cold exposure in this episode, I'm talking about deliberate cold exposure, meaning that you are placing yourself into a cold environment on purpose in order to extract a particular set of benefits.
但再次强调，当我在本集中谈论寒冷暴露时，我指的是故意的寒冷暴露，这意味着您故意将自己置于寒冷的环境中，以获取一系列特定的好处。
When we talk about deliberate cold exposure, almost always that means getting uncomfortable.
当我们谈论故意暴露在寒冷中时，几乎总是意味着感到不舒服。
And one of the most common questions I get when discussing the use of cold for sake of mental or physical performance, metabolism, et cetera, is how cold should it be?
当我讨论为了精神或身体表现、新陈代谢等而使用寒冷时，我遇到的最常见的问题之一是它应该有多冷？
How cold should the water be?
水应该有多冷？
How cold should the environment be?
环境应该有多冷？
And I just will tell you now, and I'm going to say this again and again throughout the episode, because it will continue to be true throughout the episode and long after the episode is over, how cold depends on your cold tolerance, your core metabolism, and a number of other features that there is simply no way I could know or have access to.
我现在就告诉你，我会在整个情节中一遍又一遍地说这一点，因为在整个情节中以及在情节结束后很长一段时间内，它都将继续如此，有多冷取决于你的耐冷能力，你的核心新陈代谢，以及我根本无法知道或无法访问的许多其他特征。
Andrew Huberman:
安德鲁·休伯曼：
So I would like you to use this rule of thumb.
所以我希望你使用这个经验法则。
If you are using deliberate cold exposure, the environment that you place yourself into should place your mind into a state of, "Whoa, I would really like to get out of this environment, but I can stay in safely." Okay, now that might seem a little bit arbitrary, but let's say you were to get into a warm shower ,and it would feel really, really nice, and you were to start turning down the warm and turning up the cold.
如果您有意使用寒冷暴露，您所处的环境应该让您的思想进入一种状态，“哇，我真的很想离开这个环境，但我可以安全地呆在里面。”好吧，现在这可能看起来有点武断，但假设你要洗个热水澡，感觉真的非常好，你要开始调低热水并调高冷水。
Andrew Huberman:
安德鲁·休伯曼：
There would be some threshold at which it would feel uncomfortable to you.
会有一个阈值，达到这个阈值你就会感到不舒服。
And if you were to continue to make a little bit colder than that, you would really want to get out of the shower, but you were confident that you could stay in without risking your health, without risking a heart attack.
如果你继续让温度变得比这冷一点，你真的很想离开淋浴，但你有信心自己可以呆在里面，而不会危及你的健康，也不会冒心脏病发作的风险。
Now, that's very different than jumping into a very, very cold lake, or I've seen these images of people that will cut holes into frozen-over lakes, and they'll get into that cold water.
现在，这与跳入非常非常冷的湖水有很大不同，或者我看过这些人们在结冰的湖面上凿洞的图像，然后他们就会跳入冰冷的水中。
If you are trained to do that and you have the right conditions, et cetera, that can be done reasonably safely.
如果你接受过这样做的培训并且你有适当的条件等等，那么这可以相当安全地完成。
But that's certainly not what I would start with.
但这肯定不是我要开始的。
And for many people, that will be too cold.
对于很多人来说，这太冷了。
And indeed, some people can go into cold shock and can die as a consequence of getting to that extremely cold water very quickly.
事实上，有些人可能会因为很快接触极冷的水而陷入冷休克并死亡。
Andrew Huberman:
安德鲁·休伯曼：
Now, that's not to scare you away from deliberate cold exposure, it's just to say that there's no simple prescriptive of how cold to make the environment in order to extract maximum benefit for mental or physical performance.
现在，这并不是为了让你远离故意的寒冷暴露，只是说，没有简单的规定来规定环境要冷到什么程度，才能最大限度地提高精神或身体表现。
So the simple rule of thumb is going to be place yourself into an environment that is uncomfortably cold, but that you can stay in safely.
因此，简单的经验法则就是将自己置于一个寒冷得令人不舒服但可以安全地呆在其中的环境中。
And you'll have to experiment a bit.
你必须进行一些尝试。
And that number, meaning that temperature, will vary from day to day.
这个数字，即温度，每天都会发生变化。
It will vary across the 24-hour cycle because of that endogenous, meaning that internal rhythm, in temperature that I talked about earlier.
由于我之前谈到的内源性温度（即内部节律），它会在 24 小时周期内发生变化。
Low, early in the day, rises into the afternoon, drops at night.
白天早些时候较低，下午上升，晚上下降。
You can actually do this experiment if you like.
如果你愿意的话，你实际上可以做这个实验。
Try getting into a cold shower at 11 o'clock at night, if you want, versus try doing it in the middle of the afternoon.
如果愿意的话，可以尝试在晚上 11 点洗冷水澡，而不是在下午中午洗。
Andrew Huberman:
安德鲁·休伯曼：
It's quite a different experience.
这是一种完全不同的体验。
And by quite a different experience, I mean, it requires quite a different degree of resilience and leaning into the practice.
我的意思是，通过完全不同的经历，它需要完全不同程度的弹性和对实践的倾斜。
Your willpower will have to be higher, I suspect, late in the day compared to early in the day.
我怀疑，与当天早些时候相比，在一天的晚些时候，你的意志力必须更高。
But that will vary, of course, between individuals as well.
当然，这也会因人而异。
Andrew Huberman:
安德鲁·休伯曼：
So the most common question I get about deliberate cold exposure is how cold should the water be?
因此，关于故意暴露在寒冷环境中，我最常见的问题是水应该有多冷？
And we've answered that with uncomfortably cold to the point where you want to get out, but you can safely stay in.
我们的回答是，天气寒冷得令人不舒服，你想出去，但你可以安全地呆在家里。
The second most common question I get about deliberate cold exposure is whether or not cold showers are as good, better or worse than cold-water immersion up to the neck, for instance.
关于故意暴露在寒冷环境中，我遇到的第二个最常见的问题是，冷水淋浴是否与冷水浸入颈部一样好、更好还是更差。
I also get a lot of questions about whether or not cryo chambers are better than all the others, et cetera, et cetera.
我还收到很多关于冷冻室是否比其他冷冻室更好的问题，等等。
Andrew Huberman:
安德鲁·休伯曼：
I'm going to make all of that very simple for you by saying cold-water immersion up to the neck, with your feet and hands submerged also, is going to be the most effective.
我会让这一切对你来说变得非常简单，因为最有效的方法是将冷水浸入颈部，同时将你的脚和手浸入水中。
Second-best would be cold shower.
第二好的是冷水淋浴。
Third-best would be to go outside with a minimum amount of clothing, but, of course, clothing that is culturally appropriate and that would allow you to experience cold to the point where you would almost want to shiver or start shivering.
第三种最好的方法是穿着最少的衣服外出，但是，当然，衣服要适合当地文化，并且能让您感受到寒冷，以至于您几乎想发抖或开始发抖。
Andrew Huberman:
安德鲁·休伯曼：
Now, there are a number of different important constraints that are going to dictate whether or not you use one form of cold exposure or the other.
现在，有许多不同的重要限制将决定您是否使用一种形式的冷暴露或另一种形式。
For instance, some people don't have access to cold-water immersion, they don't have access to ice baths or cold-water tanks, cold ocean or cold lakes, et cetera.
例如，有些人无法进行冷水浸泡，他们无法进行冰浴或冷水箱、冰冷的海洋或冰冷的湖泊等。
In that case, showers would be the next best solution.
在这种情况下，淋浴将是下一个最佳解决方案。
Andrew Huberman:
安德鲁·休伯曼：
I do want to emphasize that there have been very few, if any studies of cold showers.
我确实想强调的是，关于冷水淋浴的研究即使有，也非常少。
And you can imagine why this would be the case.
你可以想象为什么会出现这种情况。
In a laboratory you want to control for as many variables as possible.
在实验室中，您希望控制尽可能多的变量。
So placing people into a cold-water immersion or an ice bath up to the neck and insisting that they keep their hands and feet under is very easy to control.
因此，将人们浸入冷水或冰浴中直至颈部，并坚持将他们的手脚放在下面是很容易控制的。
It means that everyone can do essentially the same thing, whereas with cold showers, people are different-sized bodies.
这意味着每个人基本上都可以做同样的事情，而洗冷水澡时，人们的身体大小不同。
Some people are going to put their head under, some people are going to, are going to lean forward.
有些人会低下头，有些人会、会向前倾。
Measuring the amount of cold-water exposure on the body is very hard to do.
测量身体接触冷水的量非常困难。
And so there aren't a lot of studies of cold showers, but of course a lot of people don't have access to cold-water immersion, so they have to use cold showers.
因此，关于冷水淋浴的研究并不多，但当然很多人无法进行冷水浸泡，因此他们不得不使用冷水淋浴。
And if you don't have access to both, of course, then going outside on a cold day can be of benefit.
当然，如果您无法两者兼得，那么在寒冷的日子外出可能会有所帮助。
Andrew Huberman:
安德鲁·休伯曼：
But I will point out that the heat transfer from your body into water is much higher, four times greater, if not even greater — depending on the temperature of the water — in water as opposed to an air.
但我要指出的是，从身体到水中的热量传递要高得多，是水中的四倍，甚至更高（具体取决于水的温度），而不是在空气中。
So it's going to be much more efficient to do cold-water immersion than anything else.
因此，冷水浸泡比其他任何方法都更有效。
Cold showers after that, and put yourself into a cold environment would be the third best thing.
之后洗冷水澡，让自己处于寒冷的环境中是第三好的事情。
Andrew Huberman:
安德鲁·休伯曼：
I'm not going to get into cryo chambers because they carry quite a high degree of cost.
我不会进入冷冻室，因为它们的成本相当高。
And again, there aren't many studies of them.
再说一次，对它们的研究并不多。
So if you have access to cryo chambers, I'm sure that the cryo-chamber facility has told you about all these incredible benefits.
因此，如果您能够使用冷冻室，我相信冷冻室设施已经告诉您所有这些令人难以置信的好处。
And I don't doubt that some of those benefits truly exist, but most people just don't have the resources or the access to those.
我毫不怀疑其中一些好处确实存在，但大多数人只是没有资源或无法获得这些好处。
So we're going to leave cryo chambers out of today's discussion.
因此，我们将把冷冻室排除在今天的讨论之外。
And of course, I realized there was a fourth cate-
当然，我意识到还有第四种——
Andrew Huberman:
安德鲁·休伯曼：
Cryo chambers out of today's discussion.
冷冻室不在今天的讨论范围内。
And of course I realize there's a fourth category of cold exposure out there.
当然，我意识到还有第四类寒冷暴露。
People are wearing ice vests; believe it or not, those exist.
人们穿着冰背心；不管你信不信，这些都存在。
Ice underwear, yes, those exist.
冰内衣，是的，那些存在。
You can look for them on Amazon, if you like.
如果您愿意，可以在亚马逊上查找它们。
They are putting cold packs in their armpits, or in their groin, or elsewhere in order to stimulate some of the effects of cold on mental and physical performance.
他们将冰袋放在腋窝、腹股沟或其他地方，以刺激寒冷对精神和身体表现的一些影响。
I'm not going to address those in too much detail today; they can be efficient in certain ways, but as you'll learn about later in the episode, cooling the palms, the upper face and the bottoms of the feet is going to be far more efficient.
今天我不会太详细地讨论这些问题；它们在某些方面可能很有效，但正如您将在本集中稍后了解到的那样，冷却手掌、上脸和脚底会更有效。
And unfortunately, I think most of the people that are using ice packs to increase their core metabolism are not aware of the glabrous-skin cooling, and how it can be a very, very potent stimulus.
不幸的是，我认为大多数使用冰袋来增加核心新陈代谢的人并没有意识到无毛皮肤的冷却，以及它如何成为一种非常非常有效的刺激。
Andrew Huberman:
安德鲁·休伯曼：
So we'll return to that later.
所以我们稍后再回来讨论这个问题。
Unless I say otherwise, I'm mainly going to be focusing on cold-water immersion and cold showers.
除非我另有说明，否则我将主要关注冷水浸泡和冷水淋浴。
So let's talk about protocols for enhancing mental health and performance using deliberate cold exposure.
那么，让我们来谈谈通过有意的冷暴露来增强心理健康和表现的方案。
What happens when we get into cold is that we experience an increase in norepinephrine, in noradrenaline release, and in adrenaline release.
当我们感到寒冷时，会发生去甲肾上腺素、去甲肾上腺素释放和肾上腺素释放增加的情况。
The fact that cold exposure, deliberate or no, increases norepinephrine and epinephrine in our brain and body means that it is a very reliable stimulus for increasing norepinephrine and epinephrine.
事实上，无论有意还是无意，寒冷暴露都会增加我们大脑和身体中的去甲肾上腺素和肾上腺素，这意味着它是增加去甲肾上腺素和肾上腺素的非常可靠的刺激。
That's sort of an obvious statement, but that obvious statement can be leveraged to systematically build up what we call resilience.
这是一个显而易见的说法，但可以利用这个明显的说法来系统地建立我们所说的韧性。
Now, when we experience a stressor in life, whether or not it's something bad happens in our relationship or something bad happens in the world, and we feel stress, that stress is the consequence of increases in norepinephrine and epinephrine in our brain and body.
现在，当我们在生活中经历压力源时，无论是我们的关系中发生了不好的事情还是世界上发生了不好的事情，我们感到压力，这种压力是我们大脑和身体中去甲肾上腺素和肾上腺素增加的结果。
Very similar, if not identical, to the kinds of increases that come from deliberate cold exposure.
与故意暴露在寒冷环境中引起的增加非常相似，甚至完全相同。
Andrew Huberman:
安德鲁·休伯曼：
So deliberate cold exposure is an opportunity to deliberately stress our body, and yet because it's deliberate, and because we can take certain steps which I'll describe in a moment, we can learn to maintain mental clarity.
因此，故意暴露在寒冷中是一个故意给我们的身体带来压力的机会，但因为这是故意的，而且因为我们可以采取我稍后将描述的某些步骤，所以我们可以学会保持头脑清醒。
We can learn to maintain calm while our body is in a state of stress, and that can be immensely useful when encountering stressors in other parts of life.
我们可以学会在身体处于压力状态时保持冷静，这在生活其他方面遇到压力源时非常有用。
And that's what we call resilience or grit, our ability or mental toughness, our ability to lean into challenge or to tolerate challenge while keeping our heads straight, so to speak.
这就是我们所说的韧性或毅力，我们的能力或心理韧性，我们在保持头脑清醒的同时迎接挑战或容忍挑战的能力，可以这么说。
So one simple protocol for increasing resilience is to pick a temperature that's uncomfortable of shower or cold immersion, and then to get in for a certain duration of time, and then to get out.
因此，提高弹性的一个简单方案是选择一个不适合淋浴或冷浸的温度，然后进入一段时间，然后退出。
Now, it's important to understand that people will experience different levels of norepinephrine and adrenaline release when getting into cold water.
现在，重要的是要了解，人们在进入冷水时会经历不同程度的去甲肾上腺素和肾上腺素释放。
Andrew Huberman:
安德鲁·休伯曼：
Some people, because they dread the cold so much, will actually experience norepinephrine and epinephrine increases even before they get into the cold water or under the cold shower.
有些人因为非常怕冷，甚至在进入冷水或洗冷水澡之前就会感受到去甲肾上腺素和肾上腺素的增加。
Now, you may have experienced this, I've certainly experienced this.
现在，你可能已经经历过这一点，我当然也经历过这一点。
I'm dreading it, I don't want to do it, and I have to force myself to do it.
我害怕这样做，我不想这样做，而且我必须强迫自己这样做。
And indeed, epinephrine and norepinephrine and its surges can be thought of as sort of walls that we have to confront and go over.
事实上，肾上腺素和去甲肾上腺素及其激增可以被认为是我们必须面对和跨越的墙壁。
And I'd like you to conceptualize them that way, because it allows us to build protocols that can be very objective, and can allow us to monitor our progress in terms of building resilience.
我希望您以这种方式概念化它们，因为它使我们能够构建非常客观的协议，并且使我们能够监控我们在建立弹性方面的进展。
So one option is to simply say, "Okay, I'm going to force myself to get into the cold shower for one minute." How cold?
因此，一种选择就是简单地说：“好吧，我要强迫自己洗一分钟冷水澡。”有多冷？
Again, uncomfortably cold, but you can stay in safely.
再说一遍，寒冷令人不舒服，但你可以安全地呆在家里。
Or, "I'm going to get into the ice bath for one minute."
或者，“我要进入冰浴一分钟。”
Andrew Huberman:
安德鲁·休伯曼：
Ice baths are very cold inevitably, and what is also inevitable is that when you get into the cold, you'll experience a surge in epinephrine and norepinephrine.
冰浴不可避免地非常冷，而且不可避免的是，当你陷入寒冷时，你会经历肾上腺素和去甲肾上腺素的激增。
That's nonnegotiable, because it's mediated by cold receptors on the surface of your body and your skin and the way that they trigger the release of norepinephrine and epinephrine, not just from the adrenals, from the adrenal glands above your kidneys, but also from regions of your brain like the locus coeruleus, which cause increases in the tension and alertness, and from other locations in your body where epinephrine and norepinephrine are released.
这是不容置疑的，因为它是由身体和皮肤表面的冷感受器以及它们触发去甲肾上腺素和肾上腺素释放的方式介导的，不仅来自肾上腺、肾脏上方的肾上腺，还来自大脑中的蓝斑核等区域，这些区域会导致紧张感和警觉性增加，以及身体中释放肾上腺素和去甲肾上腺素的其他部位。
In other words, cold is a nonnegotiable stimulus for increasing epinephrine and norepinephrine.
换句话说，寒冷是增加肾上腺素和去甲肾上腺素的不可忽视的刺激因素。
Even if you are the toughest person in the world and you love the cold, that increase in epinephrine and norepinephrine is going to happen.
即使你是世界上最坚强的人并且你喜欢寒冷，肾上腺素和去甲肾上腺素的增加也会发生。
So the way to think about norepinephrine and epinephrine in this context of building mental resilience is that you have two options.
因此，在建立心理弹性的背景下思考去甲肾上腺素和肾上腺素的方法是，你有两种选择。
Andrew Huberman:
安德鲁·休伯曼：
You can either try to extend the duration of time that you are in the deliberate cold exposure, so going from one minute to 75 seconds to two minutes, and so on, over a period of days.
您可以尝试延长故意暴露在寒冷环境中的时间，从一分钟延长到 75 秒，再到两分钟，依此类推，持续几天。
Or one way to approach this, and the way that I particularly favor, is to take the context of the day and the moment into account.
或者解决这个问题的一种方法，也是我特别喜欢的方法，就是考虑当天和当时的背景。
Meaning we have different levels of grit and resilience on different days, and depending on the landscape of our life at the time, even the time of day that we're doing these protocols.
这意味着我们在不同的日子里有不同程度的勇气和韧性，这取决于我们当时的生活状况，甚至是我们执行这些协议的时间。
And start to be able to sense the release of epinephrine and norepinephrine in our brain and body, and see those as walls that we want to climb over in order to build resilience, and to start counting the number of walls that we traverse and the distance between those walls as we do deliberate cold exposure.
并开始能够感知我们的大脑和身体中肾上腺素和去甲肾上腺素的释放，并将它们视为我们想要翻越的墙壁，以增强恢复力，并开始计算我们在有意暴露于寒冷时穿过的墙壁的数量以及这些墙壁之间的距离。
Andrew Huberman:
安德鲁·休伯曼：
Let me give you an example of the timed protocol because that one is very straightforward, although I do not think it is as powerful for building mental resilience.
让我给你举一个定时协议的例子，因为这个例子非常简单，尽管我不认为它对于建立心理弹性有那么强大的作用。
The timed protocol would be, "Monday I do one minute of deliberate cold exposure at a given temperature.
定时方案是：“周一，我在给定温度下刻意进行一分钟的冷暴露。
Wednesday I extend that by 50%, and Friday I do deliberate cold exposure for twice as long as I did on Monday.
周三我把这个时间延长了 50%，周五我故意暴露在寒冷环境中的时间是周一的两倍。
And if I were to continue that every week, Monday, Wednesday, Friday, I would continue to either increase the duration, or I would lower the temperature and reduce the duration." This kind of thing, very much like sets and reps in the gym.
如果我继续每周，周一、周三、周五，我会继续增加持续时间，或者降低温度并减少持续时间。”这种事情，很像健身房里的组数和次数。
Now that option is very objective, right?
现在这个选择非常客观，对吗？
You could even log it in a book.
您甚至可以将其记录在书中。
And as you develop the ability to stay in cold temperatures, even progressively colder and colder temperatures, for longer and longer periods of time, you will become more resilient.
当你发展出在寒冷的温度下，甚至是越来越冷的温度下呆越来越长的时间的能力时，你就会变得更有弹性。
Andrew Huberman:
安德鲁·休伯曼：
What do I mean by that?
我这么说是什么意思？
Well, my operational definition of resilience is that you are able to resist, escape from the stressor, the cold, by virtue of your willpower, which is really your prefrontal cortex causing top-down control on your reflexes and your limbic system and your hypothalamus, which are basically telling you to get out of that cold water, get out of that cold environment.
嗯，我对复原力的操作定义是，你能够凭借你的意志力来抵抗、逃避压力源和寒冷，这实际上是你的前额叶皮层，对你的反射、边缘系统和下丘脑进行自上而下的控制，它们基本上告诉你离开那个冷水，离开那个寒冷的环境。
And in doing so, you are basically getting better at controlling your behavior when your brain and body are flooded with norepinephrine and epinephrine.
这样做，当你的大脑和身体充满去甲肾上腺素和肾上腺素时，你基本上就能更好地控制自己的行为。
That's a very reductionist way to explain resilience or grit or mental toughness, but it's a reductionist way of explaining it that is very closely tied to the biology and to the psychology.
这是一种非常还原论的方式来解释韧性、毅力或心理韧性，但这种还原论的解释方式与生物学和心理学密切相关。
And it is a fact that norepinephrine and epinephrine release in the brain and body are the generic universal code for stressor.
事实上，大脑和身体中的去甲肾上腺素和肾上腺素释放是压力源的通用代码。
There is no unique chemical signature for different forms of stressors, that is the only one,
不同形式的压力源没有独特的化学特征，这是唯一的一个，
Andrew Huberman:
安德鲁·休伯曼：
Although of course there are other chemicals involved as well.
当然，还涉及其他化学物质。
So you could go for time, and you could try and reduce the temperature and increase the time over a period of days or weeks.
所以你可以争取时间，你可以尝试在几天或几周内降低温度并增加时间。
Now that's an attractive way to approach things, but the problem is that you don't have an infinite amount of room with which to lower temperature because eventually you will get into temperatures that are either so cold that they are dangerous, or you have to stay in cold temperatures for such long periods that it becomes impractical, because presumably you also have to take care of other aspects of your life.
现在这是一种很有吸引力的处理方式，但问题是你没有无限的空间来降低温度，因为最终你会进入非常冷的温度，以至于很危险，或者你必须在寒冷的温度下呆很长时间，这变得不切实际，因为大概你还必须照顾你生活的其他方面。
You can't just sit all day in the ice bath.
你不能整天坐在冰浴里。
Now, for that reason, I favor a protocol in which you build mental resilience and mental toughness through two different types of protocols.
现在，出于这个原因，我赞成通过两种不同类型的协议来建立心理弹性和心理韧性的协议。
The first one involves counting walls.
第一个涉及计算墙壁。
Andrew Huberman:
安德鲁·休伯曼：
Now, what do I mean by walls?
现在，我所说的墙是什么意思？
I mean the sensation of "No, I don't want to do this." And the idea or the sensation in your brain and body that you actually want to leave that environment and go warm up.
我指的是“不，我不想这样做”的感觉。你的大脑和身体中的想法或感觉是你实际上想要离开那个环境并去热身。
Now again, for some people that will be even before getting into the ice bath or cold shower.
现在，对于某些人来说，甚至在进入冰浴或冷水淋浴之前就已经是这样了。
So if you are feeling very resistant to getting into the ice bath or cold shower, and you manage to do that, that's going over what I would call one wall.
因此，如果您感觉非常抗拒进入冰浴或冷水淋浴，而您设法做到了，那么这就是我所说的“一堵墙”。
Okay?
好的？
Andrew Huberman:
安德鲁·休伯曼：
Then for some period of time, you might actually feel comfortable in the ice bath, cold water or cold shower, and you feel like you could stay there for some period of time.
然后有一段时间，你实际上可能会觉得冰浴、冷水或冷水淋浴很舒服，你觉得你可以在那里待一段时间。
That you could stay there for a minute or two minutes, but inevitably the next wall will arrive, and I would encourage you to pay attention to when that next wall arrives, and actually having an awareness, that so-called interoceptive awareness, as we call it, of when that next surge in adrenaline, epinephrine, comes, or whether or not it reaches a certain threshold in your brain and body that you feel you want to get out, and you're able to stay in for even just 10 seconds longer, that means you've traversed yet another wall.
你可以在那里呆一分钟或两分钟，但不可避免地下一堵墙会到达，我鼓励你注意下一堵墙何时到达，并实际上有一种意识，即我们所说的所谓的内感受意识，即下一次肾上腺素、肾上腺素激增何时到来，或者它是否达到你的大脑和身体中的某个阈值，你觉得你想要出去，你甚至可以多呆10秒，这意味着你又翻过了另一堵墙。
Andrew Huberman:
安德鲁·休伯曼：
And if you continue to stay in that cold environment, you'll find that the next wall will come, and the next wall will come.
而如果你继续呆在那个寒冷的环境里，你会发现下一堵墙就会来，下一堵墙就会来。
Now eventually, of course, you will get very, very numb, depending on how cold it is, and you could also place yourself into danger.
当然，最终你会变得非常非常麻木，具体取决于天气有多冷，而且你也可能会将自己置于危险之中。
So you have to maintain cognitive control, counting these walls, traversing these walls, but getting out at some point, of course.
所以你必须保持认知控制，数这些墙，穿过这些墙，但当然要在某个时候出去。
So my favorite protocol for building mental toughness, aka grit, aka resilience, is to take into account that some days just getting into the ice bath or cold shower represents a wall, some days it doesn't.
因此，我最喜欢的培养心理韧性（又称毅力、韧性）的方法是考虑到，有时刚进入冰浴或冷水淋浴就代表一堵墙，有时则不然。
Some days you get in and you feel like you could go 10 minutes, other days you get in and you feel like you could only go a minute.
有时候，你进去后，你觉得你可以走 10 分钟，而另一些天，你进去后，你感觉你只能走一分钟。
And setting a designated number of walls before you start the protocol is going to be very beneficial here.
在开始协议之前设置指定数量的墙在这里将非常有益。
Andrew Huberman:
安德鲁·休伯曼：
So you say, "As long as I can do it safely, I'm going to do three walls today.
所以你说：“只要我能安全地完成，我今天就要做三堵墙。
The first wall is getting in, the second wall will arrive when it arrives, and the third wall will arrive when it arrives, and I'll get over that wall, and then I'll get out." The next day you might do five walls, the next day you might do three walls again, but you might lower the temperature.
第一堵墙进来了，第二堵墙来了就来了，第三堵墙来了也来了，我会翻过那堵墙，然后我就会出去。”第二天你可能会做五堵墙，第二天你可能会再做三堵墙，但你可能会降低温度。
This gives you tremendous flexibility, and indeed, it gives you much more latitude to be able to use the same temperatures in different ways, or to reduce the temperature only a little bit and still get a lot of stimulus, meaning a lot of results out of a given protocol.
这为您提供了巨大的灵活性，事实上，它为您提供了更大的自由度，能够以不同的方式使用相同的温度，或者仅降低一点温度，但仍然可以获得大量的刺激，这意味着给定的协议可以产生很多结果。
Whereas people who are just going for temperature and time, eventually become cold adapted, they get very, very good at doing three minutes or six minutes or even 10 minutes at a given temperature.
那些只注重温度和时间的人最终会适应寒冷，但他们非常非常擅长在给定温度下完成三分钟或六分钟甚至十分钟。
And so then they feel like they have to lower the temperature even more and even more, and eventually they just bottom out; there's nowhere else to go.
因此，他们觉得必须越来越低地降低温度，最终他们就触底了；无处可去。
Andrew Huberman:
安德鲁·休伯曼：
There's nowhere to get improvements out of the protocol, at least not in terms of mental resilience.
该协议没有任何改进之处，至少在心理弹性方面是这样。
Of course, there's still the positive effects on inflammation and metabolism, et cetera, that we'll talk about in a little bit.
当然，它仍然对炎症和新陈代谢等有积极的影响，我们稍后会讨论。
But the key thing here is to design protocols that are going to work for you over time.
但这里的关键是设计出随着时间的推移对您有用的协议。
And for you very, very hardy, very, very tough guys and gals out there that can get right into an ice bath or very, very cold immersion, and you can just grind it out for six or 10 minutes, or you can even do that by remaining peaceful, well, more points to you, but guess what?
对于那些非常、非常坚强、非常、非常坚强的男人和女孩来说，他们可以直接进入冰浴或非常非常冷的浸泡，你可以坚持六到十分钟，或者你甚至可以通过保持平静来做到这一点，好吧，给你更多的分数，但你猜怎么着？
That's the equivalent of already having loaded up the barbell with 600 pounds and done your 10 reps — there's not a whole lot more variable space with which to get benefits from that stimulus.
这相当于已经在杠铃上加载了 600 磅并完成了 10 次 - 没有更多的可变空间可以从这种刺激中获益。
Andrew Huberman:
安德鲁·休伯曼：
And in the weight room, people understand that you can adjust, for instance, the speed of the movement, or you can start combining that movement with pre-exhaustion, et cetera.
在健身房里，人们知道你可以调整运动的速度，或者你可以开始将运动与预力竭相结合，等等。
With cold exposure, you don't have as much variable space to play with.
在寒冷的环境下，你没有太多的可变空间可以玩耍。
So if your goal is to build resilience, either go for time as a function of temperature, or what I suggest is to start recognizing these walls as an experience of resistance in you and going over those walls, set a certain number of walls that you're going to go over on a given day, and do that at a given temperature, and then to mix it up.
因此，如果你的目标是建立弹性，要么将时间作为温度的函数，要么我建议开始将这些墙壁视为你体内的阻力体验，然后越过这些墙壁，设置你在某一天要越过的一定数量的墙壁，并在给定的温度下进行，然后将其混合起来。
And ideally, you might even throw in one more wall at the end if you're really feeling bold and brave, because that's going to build out further resilience.
理想情况下，如果你真的感到大胆和勇敢，你甚至可以在最后再建一堵墙，因为这会增强你的韧性。
But if you want cold exposure to work for you for sake of building up resilience and mental toughness over time, you're going to want to vary this parameter space in some sort of way, and you don't have to be super systematic about it.
但如果你想让寒冷暴露对你有用，以便随着时间的推移增强弹性和心理韧性，你就会想要以某种方式改变这个参数空间，而且你不必对此非常系统化。
Andrew Huberman:
安德鲁·休伯曼：
That's the beauty of this kind of approach because you're relying on the fact that those walls really represent times in which you are forcing your top-down control, your prefrontal cortex, to clamp down on your reflex and your learning behavioral control in the context of your body having elevated levels of these catecholamines, norepinephrine and epinephrine.
这就是这种方法的美妙之处，因为你所依赖的事实是，这些墙实际上代表了你强迫你的自上而下的控制，你的前额叶皮层，在你的身体儿茶酚胺、去甲肾上腺素和肾上腺素水平升高的情况下，压制你的反射和学习行为控制。
And that translates to real life in a much more realistic way, I believe, because in real life you're not really engaging in stressors for a given amount of time, that you know how long it's going to last, and you know the context.
我相信，这会以一种更现实的方式转化为现实生活，因为在现实生活中，你并没有在一定的时间内真正陷入压力源，你知道它会持续多久，而且你知道背景。
No, most stressors arrive in the form of surprises we don't like.
不，大多数压力源都是以我们不喜欢的意外形式出现的。
Text messages that deliver bad news, information about the outside world or real world and online interactions that send our system into a state of increased norepinephrine and epinephrine.
传递坏消息的短信、有关外部世界或现实世界的信息以及使我们的系统进入去甲肾上腺素和肾上腺素增加状态的在线互动。
And if you start to think of those as walls that you can tolerate and climb over while staying calm and clear of mind, then you can really imagine how the ice bath and other forms of cold exposure are really serving to train you up for real-life stressors.
如果你开始将这些视为你可以忍受并攀爬的墙壁，同时保持冷静和清醒，那么你就可以真正想象冰浴和其他形式的寒冷暴露如何真正有助于训练你应对现实生活中的压力。
Andrew Huberman:
安德鲁·休伯曼：
Okay, the next question that I always get is, "What should my mental state be while I'm exposing myself to this uncomfortable yet safe condition of cold?" Well, you have two options, and there are probably other options as well.
好吧，我经常遇到的下一个问题是，“当我将自己暴露在这种不舒服但安全的寒冷环境中时，我的精神状态应该是什么？”好吧，你有两个选择，而且可能还有其他选择。
One is to try and calm yourself to remain as mentally still as possible.
一是尝试让自己平静下来，尽可能保持精神平静。
The other is to lean into that challenge, and so to grind it out.
另一个是迎接挑战，并克服它。
And here, I have to say that this is a lot like teaching someone to drive on a gravel road.
在这里，我不得不说，这很像教人在碎石路上开车。
For any of you that have driven on a gravel road, you know that there is no optimal speed for all gravel roads.
对于任何在碎石路上开车的人来说，您都知道没有适合所有碎石路的最佳速度。
It depends on the density of the gravel, et cetera, and the vehicle, et cetera.
这取决于砾石等的密度以及车辆等的密度。
So for instance, on some gravel roads, when you start to drive, and the dust starts to kick up, your best option is to drive fast and put that dust cloud behind you.
例如，在一些碎石路上，当您开始开车时，灰尘开始扬起，您最好的选择是快速行驶并将灰尘云抛在身后。
Andrew Huberman:
安德鲁·休伯曼：
On other gravel roads, if you try and do that, the dust actually kicks up around the vehicle, and it makes it hard to see, and sometimes you have to slow down.
在其他碎石路上，如果你尝试这样做，灰尘实际上会在车辆周围扬起，这使得你很难看清，有时你不得不放慢速度。
The same thing is true for getting through deliberate cold exposure.
对于故意暴露在寒冷环境中也是如此。
Sometimes it's easier to calm yourself.
有时更容易让自己平静下来。
One way to do that is through double inhales through the nose and extended exhales through the mouth.
一种方法是通过鼻子两次吸气并通过嘴延长呼气。
Or simply by trying to control your breathing and reduce the pace of your breathing and increase the volume of your breathing.
或者只是尝试控制呼吸并降低呼吸速度并增加呼吸量。
I have to say that everyone experiences a shortening of breath when they get into uncomfortably cold water; that is a universal physiological response.
不得不说，每个人在进入冰冷的水中时都会感到呼吸急促；这是一种普遍的生理反应。
Everyone also experiences a 30 to 80% decrease in cognitive function, in particular of the frontal cortex.
每个人的认知功能都会下降 30% 至 80%，尤其是额叶皮层。
The metabolism of your frontal cortex goes down, the metabolism, meaning the activity of brain areas associated with stress and panic, goes way up.
额叶皮层的新陈代谢下降，而新陈代谢（即与压力和恐慌相关的大脑区域的活动）却上升。
Andrew Huberman:
安德鲁·休伯曼：
And so anchoring your mind in cognitive activities as you get into the cold can be very, very helpful for maintaining clarity of mind.
因此，当你陷入寒冷时，将你的思维锚定在认知活动上对于保持思维清晰非常非常有帮助。
In fact, one thing that I sometimes recommend is that people try and engage in some sort of cognitive exercise while in the cold, not as a form of distraction, but as a way to maintain clarity of thinking, and to learn how to do that when the body is flooded with all these chemicals that make us stressed.
事实上，我有时建议人们在寒冷的时候尝试进行某种认知锻炼，这不是一种分散注意力的方式，而是一种保持思维清晰的方法，并学习当身体充满所有这些让我们感到压力的化学物质时如何做到这一点。
So for instance, you could do math problems, and not two plus two equals four, not three times three equals nine, but things that require a little bit more focus and attention, working memory, and so forth.
举例来说，你可以做数学题，不是二加二等于四，不是三乘三等于九，而是需要更多的注意力和注意力、工作记忆等等的问题。
You could also start to have thoughts that you deliberately impose a full-sentence structure on, that's actually quite tough.
你也可能开始有一些想法，你故意强加一个完整的句子结构，这实际上是相当困难的。
You could try and recall specific bouts of information that are challenging.
您可以尝试回忆一些具有挑战性的特定信息。
Andrew Huberman:
安德鲁·休伯曼：
This is teaching your mind how to stay online, or rather, I should say, this is you teaching your prefrontal cortex how to stay engaged, while you have high levels of stress in your body.
这是在教你的大脑如何保持在线状态，或者更确切地说，我应该说，这是在教你的前额叶皮层如何在身体承受高压力时保持忙碌。
Years ago, I had a friend who works in the neuroscience world, research neuroscientist, who was obsessed with this very bizarre sport that I don't necessarily recommend at all, which is the combination of boxing and chess.
几年前，我有一个在神经科学领域工作的朋友，一位研究神经科学家，他痴迷于这项我不一定推荐的非常奇怪的运动，它是拳击和国际象棋的结合。
You may have seen this on YouTube, where people will box around, legitimate boxing around, they're sparring all-out often.
您可能在 YouTube 上看到过这一点，人们会在那里进行拳击比赛，合法的拳击比赛，他们经常全力以赴。
And then at the end of the round, instead of resting in the corner, they actually sit down and play chess, and then they go back to boxing, and back to chess.
然后在一轮结束时，他们没有坐在角落里休息，而是坐下来下棋，然后他们回到拳击，再回到国际象棋。
Again, not a sport that I recommend, but the reason he was obsessed with this is because he studies the impact of stress on cognitive performance.
再说一次，这不是我推荐的一项运动，但他痴迷于这项运动的原因是因为他研究压力对认知表现的影响。
Andrew Huberman:
安德鲁·休伯曼：
And what that particular, very bizarre sport was doing was toggling back and forth between different states of mind.
这项特殊的、非常奇怪的运动所做的就是在不同的心理状态之间来回切换。
Now it's used both to increase cognitive clarity for the fighter when they box, because staying calm and clear thinking is very important to winning boxing matches — believe it or not, it's not an all-out rage, it's a very calculated game of mental chess and physical chess that's quite high stakes, as you can imagine.
现在它被用来提高拳击手在拳击比赛中的认知清晰度，因为保持冷静和清晰的思维对于赢得拳击比赛非常重要——不管你信不信，这不是一场全面的愤怒，这是一场经过精心计算的心理棋和身体棋的游戏，赌注相当高，你可以想象。
It's also used in some circles as a way to teach people how to engage in cognitive performance when their body is simply filled with stress.
在某些圈子里，它也被用来教人们如何在身体充满压力时进行认知表现。
So in the boxing-chess example, the replacement for the cold water is actually the boxing, right?
所以在拳击-国际象棋的例子中，冷水的替代品实际上是拳击，对吗？
It's the thing that's supposed to induce the stress, because getting hit is stressful, and the risk of getting hit is stressful for most people.
这是应该引起压力的事情，因为被击中是有压力的，而被击中的风险对大多数人来说也是有压力的。
So again, if you think about deliberate cold exposure as a way of just systematically and reliably inducing epinephrine and norepinephrine release in delivering stress, well then this idea of maintaining cognitive clarity and actually engaging in cognitive tasks while in the ice bath or cold shower can actually be very beneficial.
再说一次，如果你认为刻意的寒冷暴露是一种系统地、可靠地诱导肾上腺素和去甲肾上腺素释放以传递压力的方法，那么在冰浴或冷水淋浴中保持认知清晰度并实际参与认知任务的想法实际上是非常有益的。
Andrew Huberman:
安德鲁·休伯曼：
Even though it might sound a little bit silly, you are really training up your ability to keep your brain working when the reflex is to shut down the parts of your brain that are involved in deliberate planning and thinking.
尽管这听起来有点傻，但当本能反应是关闭大脑中涉及深思熟虑的计划和思考的部分时，你实际上是在训练你保持大脑正常运转的能力。
Now, another important aspect of deliberate cold exposure that I rarely, if ever here discussed, but is vitally important, is whether or not you move around or not.
现在，故意寒冷暴露的另一个重要方面是你是否四处走动，我很少在这里讨论，但非常重要。
Here's the reason, when you get into cold water, and you remain there for some period of time, your body is generating heat, and that heat generates what's called a thermal layer that surrounds your entire body.
原因是，当您进入冷水中并在那里停留一段时间时，您的身体会产生热量，并且该热量会产生包围您整个身体的所谓热层。
So if you stay still, you are actually warmer than if you move around.
因此，如果你保持静止，实际上比四处走动更温暖。
You can try this the next time you're doing your deliberate cold exposure.
下次你有意暴露在寒冷环境中时，可以尝试一下这个方法。
If you're submerged up to the neck, sit there for about 10, 30 seconds and be very, very still of body.
如果您的水深没到颈部，请坐在那里大约 10 至 30 秒，保持身体非常非常静止。
Andrew Huberman:
安德鲁·休伯曼：
In fact, this is the way that most people start to do deliberate cold exposure.
事实上，这就是大多数人开始刻意冷暴露的方式。
They give this very stoic look, they don't blink, they look very peaceful.
他们的表情非常坚忍，不眨眼，看起来非常平静。
Some of them even look tough, or they make a very emotional face, and so it looks like they're, well, they're really tough, but they are so still that, believe it or not, they are not providing the most potent stimulus.
他们中的一些人甚至看起来很坚强，或者他们做出非常情绪化的表情，所以看起来他们真的很坚强，但他们仍然如此，无论你相信与否，他们并没有提供最有力的刺激。
If they or you were to move around in that water, what would happen is you'd break up the thermal layer, and that you actually experience that as much colder.
如果他们或你在水中移动，会发生的情况是你会破坏热层，并且你实际上会体验到更冷的感觉。
So if you really want to push the resilience aspect, or, for instance, if you want to use a given temperature that you're comfortable in, but that you want to increase the stimulus, and you want to get some more benefit for mental resilience training, well then get into the cold water, move your body around continuously, but try and keep your mind still, or even do some sort of cognitive task.
因此，如果你真的想提高复原力，或者，例如，如果你想使用一个让你感到舒适的给定温度，但你想增加刺激，并且你想为心理复原力训练获得更多好处，那么就进入冷水，不断移动你的身体，但尽量保持头脑静止，甚至做一些认知任务。
Andrew Huberman:
安德鲁·休伯曼：
So as you're starting to realize, there are a bunch of different variables that you can play with while maintaining the same temperature of water, and in doing so, really keep you in the zone of what should and absolutely has to be safe for you, without having to just continually drop the temperature from, say, 60 degrees to 55 to 40 to 33 because as I mentioned before, eventually you're going to bottom out.
因此，正如您开始意识到的那样，在保持水温相同的同时，您可以使用许多不同的变量，这样做可以真正让您处于应该而且绝对必须对您安全的区域，而不必不断地将温度从 60 度降低到 55 到 40 到 33 度，因为正如我之前提到的，最终您会触底。
So if you're one of those people that likes to look tough or really relaxed while you're in the ice bath or cold-water immersion, just realize that you're actually cheating yourself out of part of the stimulus.
因此，如果您是那些喜欢在冰浴或冷水浸泡时看起来很坚强或真正放松的人之一，请意识到您实际上是在欺骗自己以逃避部分刺激。
Keep those limbs moving, and of course, limbs under the water, feet and hands, is going to be a more potent stimulus than hands and feet out, for reasons that should be obvious based on what we talked about in terms of glabrous-skin cooling.
保持四肢移动，当然，四肢在水下、脚和手将比手和脚在水下更有效，其原因根据我们在无毛皮肤冷却方面所讨论的内容应该是显而易见的。
Andrew Huberman:
安德鲁·休伯曼：
So keep those submerged, move your body, pedal, maybe move your knees up and down, pedal your feet, and trust me, it's going to feel a lot colder than were you to remain stone still.
所以，把它们浸在水中，移动你的身体，踩踏板，也许上下移动你的膝盖，踩你的脚，相信我，这会比你保持静止不动时感觉冷得多。
Another very common question is, "How often to do deliberate cold exposure?" It's tough to make a recommendation on that based on any peer-reviewed study, although there are a few in humans that point to a threshold of 11 minutes total per week.
另一个非常常见的问题是，“多久进行一次有意的冷暴露？”尽管有一些针对人类的研究指出每周总共 11 分钟的阈值，但很难根据任何同行评审的研究对此提出建议。
So that's total throughout the week, divided into two or four sessions of two or three minutes or so.
这是一周的总时间，分为两到四次，每次两到三分钟左右。
Now that 11-minute cutoff is not a strict threshold and is actually geared more towards increases in metabolism.
现在，11 分钟的截止时间并不是一个严格的阈值，实际上更适合促进新陈代谢。
We'll get into this a little bit later in the episode, but I think the 11-minute threshold, meaning 11 minutes total of deliberate cold exposure per week, is a pretty good number to use if you need a number in order to keep you consistent.
我们将在本集稍后讨论这个问题，但我认为 11 分钟阈值（意味着每周故意暴露在寒冷环境中总共 11 分钟）是一个非常好的数字，如果您需要一个数字来保持一致性的话。
Andrew Huberman:
安德鲁·休伯曼：
But as we talked about earlier, some of you are going to be in the ice bath or cold immersion or cold shower for one minute.
但正如我们之前谈到的，你们中的一些人将在冰浴、冷水浸泡或冷水淋浴中待一分钟。
Others of you will be in there for 10 minutes, depending on how frequent and how high, if you will, those walls of adrenaline are coming.
你们中的其他人将在那里待 10 分钟，具体时间取决于肾上腺素激增的频率和高度（如果您愿意的话）。
So for some of you, getting into a cold shower for three minutes total for the whole week will represent a tremendous achievement in terms of willpower and overcoming the resistance to doing that, overcoming those walls.
因此，对于你们中的一些人来说，整整一周洗个冷水澡总共三分钟将代表着意志力方面的巨大成就，并克服了这样做的阻力，克服了这些障碍。
For others of you, three minutes is nothing.
对于其他人来说，三分钟根本不算什么。
Andrew Huberman:
安德鲁·休伯曼：
So what do I recommend?
那么我推荐什么呢？
I recommend that you get at least 11 minutes total per week, but at the point where 11 minutes total per week is very easy for you, or is no longer representing a significant mental challenge, meaning you're not experiencing many of these walls — you're excited to get into the cold shower or immersion, you're going through it easily, you're cruising, basically — then I would say either lower the temperature, safely, of course; extend the duration, safely, of course; or increase the frequency so that you're doing this perhaps every day, or maybe five days a week, or three days a week.
我建议你每周至少花 11 分钟，但如果每周 11 分钟对你来说已经很容易了，或者不再是一个重大的心理挑战，这意味着你不会经历很多这样的障碍——你很高兴能进入冷水淋浴或浸泡，你很容易通过它，基本上你在巡航——那么我会说要么降低温度，当然是安全的；要么要么降低温度，要么安全地降低温度。当然，安全地延长持续时间；或者增加频率，这样你可能每天都这样做，或者每周五天，或者每周三天。
Andrew Huberman:
安德鲁·休伯曼：
I personally get tremendous benefit from doing deliberate cold exposure three times a week and using the walls method that I described earlier as my gauge for how long to stay in.
就我个人而言，每周三次有意识地进行寒冷暴露，并使用我之前描述的墙壁方法作为我在室内停留时间的衡量标准，获得了巨大的好处。
And typically that means that I'm staying in for anywhere from two minutes to six minutes per session, and that averages out to about 11 to 15 minutes total per week.
通常，这意味着我每次训练的时间为 2 分钟到 6 分钟，平均每周总共大约 11 到 15 分钟。
So again, I do not think that you need to be super strict about these guidelines.
再说一次，我认为您不需要对这些准则非常严格。
It's most important when embracing a protocol, A, that you do it safely, but secondarily that you do it consistently.
在采用协议 A 时，最重要的是要安全地执行，其次是要始终如一地执行。
So find what you can do consistently, and then vary the parameters that will allow you to continue to do deliberate cold exposure consistently, regardless of whether or not you have access to a shower or cold immersion, et cetera.
因此，找到你可以持续做的事情，然后改变参数，让你能够继续持续进行有意的寒冷暴露，无论你是否可以淋浴或冷水浸泡等。
Okay, so we've been talking about mental effects and the use of deliberate cold exposure for sake of building resilience, which I do believe can be tremendously powerful.
好的，我们一直在讨论精神影响和故意暴露在寒冷环境中以增强恢复力，我相信这会非常强大。
Andrew Huberman:
安德鲁·休伯曼：
Look, it's no coincidence that the screening and the training for Navy SEALs involves a lot of exposure to cold water.
看，海豹突击队的筛选和训练需要大量接触冷水，这并非巧合。
One could argue that it is deliberate because they elect to go to BUD/S, but when they get into the cold water at BUD/S is dictated by the instructors.
有人可能会说这是故意的，因为他们选择去 BUD/S，但是当他们进入 BUD/S 的冷水时是由教练决定的。
And the reason they use cold-water exposure as the stressor is that it does offer considerable leeway in terms of duration and temperature in terms of how you can use it as a stressor.
他们使用冷水暴露作为压力源的原因是，就如何将其用作压力源而言，它在持续时间和温度方面确实提供了相当大的余地。
Whereas things like heat don't offer much variable space, as we say.
然而，正如我们所说，像热量这样的东西并没有提供太多的可变空间。
There isn't a lot of room beyond which you start injuring or even killing people by using heat.
没有太多的空间可以让你开始利用热量伤害甚至杀人。
So there are a lot of forms of stressors out there, but cold is one that we can titrate, that we can adjust in ways that can allow us to continually build up, and/or maintain mental toughness.
因此，压力源有很多种形式，但寒冷是一种我们可以滴定的压力源，我们可以通过调整的方式来不断增强和/或保持心理韧性。
Andrew Huberman:
安德鲁·休伯曼：
Now, deliberate cold exposure also has many effects on chemicals other than norepinephrine and epinephrine.
现在，故意暴露在寒冷中也会对去甲肾上腺素和肾上腺素以外的化学物质产生许多影响。
Most notably the neuromodulator dopamine, which is involved in elevating our mood, making us feel energized, and enhancing our ability to focus, and that has a lot to do with how dopamine engages us in motivated states, tends to narrow our thinking in our behavior into a particular trench of goal-directed behavior.
最值得注意的是神经调节剂多巴胺，它与提升我们的情绪、让我们感到精力充沛、增强我们的专注能力有关，这与多巴胺如何让我们进入激励状态有很大关系，它往往会将我们对行为的思考缩小到特定的目标导向行为。
If you want to learn more about dopamine, you can learn a lot about dopamine in our episode about dopamine.
如果你想了解更多关于多巴胺的知识，你可以在我们关于多巴胺的剧集中了解很多关于多巴胺的知识。
It's at Hubermanlab.com; you can find it.
位于 Hubermanlab.com；你可以找到它。
It's a two-and-a-half-hour-plus deep dive into all things dopamine, focus, motivation, et cetera.
这是一个两个半多小时的深入探讨多巴胺、注意力、动机等等的所有内容。
Deliberate cold exposure has a very powerful effect on the release of dopamine in our brain and body, and this is one of the main reasons why people continue to do deliberate cold exposure.
故意冷暴露对我们大脑和身体中多巴胺的释放有非常强大的影响，这也是人们继续故意冷暴露的主要原因之一。
Andrew Huberman:
安德鲁·休伯曼：
Basically, it makes us feel good, and it continues to make us feel good even after we get out of the cold environment.
基本上，它让我们感觉良好，甚至在我们走出寒冷的环境后，它仍然让我们感觉良好。
In fact, some people would say they don't feel good in the cold environment, it's all stress for them, but afterwards they feel great.
事实上，有些人会说他们在寒冷的环境中感觉不舒服，这对他们来说都是压力，但之后他们感觉很好。
One of our previous guests, Dr. Anna Lembke, who's a medical doctor at Stanford University School of Medicine, she's a close colleague of mine, described the use of dopamine in her book "Dopamine Nation," an incredible book about addiction and dopamine, I should mention, and the use of dopamine elicited by cold-water exposure by one of her patients.
我们以前的一位客人安娜·莱姆克博士是斯坦福大学医学院的一名医生，也是我的亲密同事，她在她的书《多巴胺国家》中描述了多巴胺的使用，我应该提一下，这是一本关于成瘾和多巴胺的令人难以置信的书，以及她的一位患者因接触冷水而引发的多巴胺的使用。
What I'm referring to is the fact that one of her patients helped themselves get and stay sober off drugs by using deliberate cold exposure to increase dopamine.
我指的是这样一个事实：她的一位患者通过故意暴露在寒冷环境中来增加多巴胺，从而帮助自己戒毒并保持清醒。
So a healthier form of dopamine release than they were engaged in prior to getting sober.
因此，与清醒之前相比，多巴胺的释放方式更健康。
Andrew Huberman:
安德鲁·休伯曼：
Now, the basis for dopamine release in response to cold exposure is that the catecholamines, norepinephrine, epinephrine, and dopamine, tend to be released by the same sorts of stimuli.
现在，多巴胺因寒冷暴露而释放的基础是儿茶酚胺、去甲肾上腺素、肾上腺素和多巴胺往往由相同类型的刺激释放。
But most stressors and in particular things that evoke stress or our feelings of stress internally that we don't like, do not increase dopamine.
但大多数压力源，尤其是那些引起压力或我们不喜欢的内心压力感的事物，不会增加多巴胺。
They only increase norepinephrine and epinephrine, But deliberate cold exposure seems to cause a dramatic increase in dopamine, and this has actually been substantiated in a really beautiful study entitled "Human physiological responses to immersion into water of different temperatures." The first author is Šrámek; I'm almost certainly pronouncing that poorly, and if not incorrectly, S-R-A-M-E-K.
它们只会增加去甲肾上腺素和肾上腺素，但故意的寒冷暴露似乎会导致多巴胺急剧增加，这实际上已经在一项名为“人类对浸入不同温度的水中的生理反应”的非常漂亮的研究中得到了证实。第一作者是Šrámek；几乎可以肯定，我的发音很糟糕，甚至是错误的，S-R-A-M-E-K。
This was published in the European Journal of Applied Physiology, in the year 2000.
该论文于 2000 年发表在《欧洲应用生理学杂志》上。
Really, a beautiful study; I love this study.
确实，这是一项美丽的研究；我喜欢这项研究。
They took people and they had them sit in chairs under water, but their head was out, and they were ...
他们带人来，让他们坐在水下的椅子上，但他们的头伸出来，他们……
so they were immersed up to the neck in either of three different temperatures: 32 degrees Celsius, which is 89 degrees Fahrenheit; 20 degrees Celsius, which is 68 degrees Fahrenheit; or 14 degrees Celsius, which is 57.2 degrees Fahrenheit.
因此，它们被浸入三种不同温度中的任意一种，直至颈部：32 摄氏度，即 89 华氏度；32 摄氏度，即 89 华氏度。 20 摄氏度，即 68 华氏度；或 14 摄氏度，即 57.2 华氏度。
Andrew Huberman:
安德鲁·休伯曼：
So not super cold, but then what they did is they measured people's core body temperature throughout.
所以不是超级冷，但他们所做的是自始至终测量人们的核心体温。
They measured their metabolism, and they looked at serum levels of things like norepinephrine, epinephrine, dopamine, and cortisol — serum meaning within the blood.
他们测量了他们的新陈代谢，并观察了去甲肾上腺素、肾上腺素、多巴胺和皮质醇等物质的血清水平——血清意味着血液中的含量。
So a really nice and quite thorough study.
这是一个非常好的、非常彻底的研究。
There were not a huge number of subjects in the study, but nonetheless, it was a very thorough study in terms of the number of variables that they explored.
这项研究的受试者数量并不多，但尽管如此，就他们探索的变量数量而言，这是一项非常彻底的研究。
So I just want to briefly highlight some of what they saw, or what they observed in this study.
所以我只想简单地强调一下他们所看到的一些内容，或者他们在这项研究中观察到的内容。
First of all, the groups were in the water of a given temperature for one hour, which is much longer than most of the deliberate cold-exposure protocols that anyone is using at home.
首先，这些组在给定温度的水中浸泡一小时，这比任何人在家中使用的大多数刻意的冷暴露方案都要长得多。
I mean, maybe you're taking one-hour-long cold showers, maybe you're getting into the ice bath for an hour, although I don't recommend that.
我的意思是，也许你要洗一个小时的冷水澡，也许你要洗一个小时的冰浴，尽管我不建议这样做。
I think you'd probably get badly hypothermic.
我想你可能会严重体温过低。
Andrew Huberman:
安德鲁·休伯曼：
Or maybe you're getting into a cold-water immersion for some period of time, but I have a hard time imagining that it would be an hour, and I don't suggest that if it's very cold.
或者也许你要在冷水中浸泡一段时间，但我很难想象会是一个小时，如果天气很冷，我不建议这样做。
So this study focused on actually somewhat moderately cool temperatures, not what I think most people would consider very, very cold temperatures, but extended the duration for quite a while.
因此，这项研究的重点实际上是适度凉爽的温度，而不是我认为大多数人会认为非常非常冷的温度，但延长了相当长一段时间的持续时间。
So again, 32 degrees Celsius, 20 degrees Celsius, or 14 degrees Celsius.
如此反复，32 摄氏度、20 摄氏度或 14 摄氏度。
Here's what they observed.
这是他们观察到的情况。
The group that was immersed up to the neck in 32 degrees Celsius — that is 89 degrees Fahrenheit — water did not experience a shift in metabolism, nor a significant increase in dopamine, norepinephrine or these other catecholamines.
将颈部浸入 32 摄氏度（即 89 华氏度）水中的实验组的新陈代谢没有发生变化，多巴胺、去甲肾上腺素或其他儿茶酚胺也没有显着增加。
The group that was in 20 degrees Celsius, meaning 68 degree Fahrenheit water for an hour experienced a 93% increase in metabolic rate, which is remarkable given that the water wasn't that cold, and yet an hour is a pretty long time to be in there.
在 20 摄氏度（即 68 华氏度）的水中浸泡一小时的小组的新陈代谢率增加了 93%，考虑到水并没有那么冷，这一点很显着，但在水里待一个小时已经是相当长的时间了。
Andrew Huberman:
安德鲁·休伯曼：
And again, it speaks to the dramatic effect of heat transfer that water has, which I mentioned earlier, as opposed to being out in the air at 68 degrees; it would certainly not cause that increase in metabolic rate.
再次，它说明了水具有显着的传热效果，这一点我之前提到过，而不是在 68 度的空气中；它肯定不会导致新陈代谢率增加。
The group that was at 14 degrees Celsius — meaning 57.2 degrees Fahrenheit — water for an hour experienced a 350% increase in metabolism, so huge increases in metabolism.
那些在 14 摄氏度（即 57.2 华氏度）的水中浸泡一小时的小组的新陈代谢增加了 350%，代谢率大幅增加。
Now, the most interesting data to me, at least in terms of mental effects of deliberate cold exposure, were that the plasma, or serum, levels of norepinephrine in the blood increased 530%.
现在，对我来说最有趣的数据，至少在故意寒冷暴露对精神影响方面，是血液中去甲肾上腺素的血浆或血清水平增加了 530%。
These are huge increases in norepinephrine, so it suggests that this is a stressful stimulus, at least neurochemically speaking — stressful, despite the fact that it's not super, super cold.
这些都是去甲肾上腺素的巨大增加，因此这表明这是一种压力刺激，至少从神经化学角度来说——压力很大，尽管事实上它不是超级非常冷。
Although 57.2 degrees Fahrenheit, 14 degrees Celsius, is not a warm environment, but it's not an ultra, ultracold environment, but an hour is a very long time to be in there.
虽然57.2华氏度，14摄氏度，不是一个温暖的环境，但它也不是一个超、超冷的环境，但一个小时在那里呆的时间已经很长了。
Andrew Huberman:
安德鲁·休伯曼：
The subjects also experienced a 250% increase in dopamine concentrations, which, while not 530% as it was with norepinephrine, is still a very large increase in baseline levels of dopamine.
受试者的多巴胺浓度也增加了 250%，虽然不像去甲肾上腺素增加了 530%，但仍然是多巴胺基线水平的大幅增加。
And what was interesting is that those increases in dopamine persisted for a very long period of time afterwards, even out to two hours, and they stopped the study after 120 minutes of getting out of the cold.
有趣的是，多巴胺的增加持续了很长一段时间，甚至长达两个小时，他们在摆脱寒冷120分钟后停止了研究。
But nonetheless, these increases in norepinephrine are huge and long-lasting, and these increases in dopamine are very large and long-lasting.
但尽管如此，去甲肾上腺素的增加是巨大且持久的，多巴胺的增加也是非常大且持久的。
And I do believe that these documented effects in humans explain much of the enhancement of attention, and of feelings of well-being and mood, that people typically experience after doing deliberate cold exposure.
我确实相信，这些记录在案的对人类的影响在很大程度上解释了人们在故意暴露在寒冷环境后通常会经历的注意力、幸福感和情绪的增强。
Andrew Huberman:
安德鲁·休伯曼：
And the reason I say that is that if you were to go back to the episode that I did on dopamine, or you were to go back to the episode that I did with Dr. Anna Lembke on addiction and dopamine, what you would find is that increases in dopamine of the sort evoked by deliberate cold exposure are actually very similar to the kinds of increases in dopamine that are elicited by things like nicotine, or from other behaviors that are known to be addictive and bad for us because they lead to other effects on the brain and body that we simply don't want.
我这么说的原因是，如果你回到我关于多巴胺的那一集，或者你回到我和安娜·伦布克博士关于成瘾和多巴胺的那一集，你会发现，故意暴露在寒冷环境中引起的多巴胺增加实际上与尼古丁等物质或其他已知的令人上瘾且对我们有害的行为引起的多巴胺增加非常相似，因为它们会对大脑和身体产生其他我们不希望的影响。
Andrew Huberman:
安德鲁·休伯曼：
And yet, deliberate cold exposure, provided it's done safely, can create similar, if not greater increases in dopamine that are not just fleeting, that don't just occur during, say, the consumption of some deleterious drug or activity, but that are very long-lasting, and that can be leveraged toward activities other than deliberate cold exposure.
然而，只要安全地进行，故意的寒冷暴露可以产生类似的、甚至更大的多巴胺增加，这种增加不仅仅是短暂的，不仅仅发生在服用某些有害药物或活动期间，而是非常持久的，并且可以用于除故意寒冷暴露之外的活动。
So I want to emphasize this: I'm not suggesting that people do deliberate cold exposure for an hour a day.
所以我想强调这一点：我并不是建议人们每天刻意暴露一个小时的寒冷环境。
And unfortunately, there are not many studies yet exploring how shorter, colder temperature environment exposure, say one minute or three minutes or six minutes at 55 degrees, or at 50 degrees, whether or not that leads to similar, greater, or reduced levels of dopamine in the brain and body.
不幸的是，目前还没有很多研究探索如何在更短的、更冷的温度环境中暴露，比如在 55 度或 50 度的环境中暴露一分钟、三分钟或六分钟，这是否会导致大脑和身体中的多巴胺水平相似、更高或降低。
And yet almost everybody who does deliberate cold exposure will say, "Yeah, it was stressful.
然而，几乎每个故意暴露在寒冷环境中的人都会说：“是的，压力很大。
I didn't enjoy it," or, "I eventually grew to like it, but ..." that "...
我不喜欢它，”或者，“我最终喜欢它，但是......”那个“......
I always feel better afterwards.
之后我总是感觉好多了。
And then that feeling lasts a very long period of time." And I think it's almost certain that those experiences that people report relate to these increases in dopamine and, in concert with the increases in norepinephrine, also explain the other effect that's commonly reported, which is an enhancement in mental acuity and the ability to focus.
然后这种感觉会持续很长一段时间。”我认为几乎可以肯定的是，人们报告的这些经历与多巴胺的增加有关，并且与去甲肾上腺素的增加相结合，也解释了通常报告的另一种效果，即精神敏锐度和专注能力的增强。
Now here we can extrapolate to the study that I discussed at the early part of the episode, where I was talking about the use of short, 15-minute exercise, kind of moderate-intensity exercise, and how that was shown to increase levels of energy and mental acuity in these working memory visual attention tasks.
现在我们可以推断我在本集前面部分讨论的研究，我在其中讨论了使用 15 分钟的短时间运动（中等强度的运动），以及如何证明它可以提高这些工作记忆视觉注意力任务中的能量和精神敏锐度水平。
And there again, we have to assume somewhat because they weren't doing neurochemical measurements, but we can reasonably assume that those improvements in cognitive performance were
再说一次，我们必须做出一些假设，因为他们没有进行神经化学测量，但我们可以合理地假设认知表现的这些改善是
PART 1 OF 3 ENDS Andrew Huberman:
第 1 部分（共 3 部分）结束 Andrew Huberman：
Reasonably assume that those improvements in cognitive performance were due at least in part to the increase in catecholamines known to accompany moderate intensity zone 2 cardio.
合理地假设，认知能力的改善至少部分归因于已知伴随中等强度 2 区有氧运动的儿茶酚胺的增加。
So, what you're starting to see here is a theme.
所以，你在这里开始看到的是一个主题。
The theme is that virtually any stimulus that delivers more norepinephrine, epinephrine and dopamine into our system will sharpen our mental acuity and elevate our mood and will do so for some period of time.
主题是，几乎任何向我们的系统输送更多去甲肾上腺素、肾上腺素和多巴胺的刺激都会增强我们的精神敏锐度并提升我们的情绪，并且会持续一段时间。
Deliberate cold exposure, it turns out, is a very potent way to increase these catecholamines, this category of chemicals and thereby to improve mood, mental acuity and levels of alertness, and, as we'll next see, it not only has that effect, which can be very beneficial for many people in a bunch of different circumstances, but it also has the positive effects that many people seek in terms of metabolism, in lowering inflammation in the body and other physiological effects as well.
事实证明，刻意的寒冷暴露是增加儿茶酚胺（这类化学物质）的一种非常有效的方法，从而改善情绪、精神敏锐度和警觉性水平，而且正如我们接下来会看到的，它不仅具有这种效果，对许多不同情况下的许多人非常有益，而且还具有许多人在新陈代谢、降低体内炎症和其他生理作用方面寻求的积极作用。
Andrew Huberman:
安德鲁·休伯曼：
And forgive me, I was almost ready to move on to effects of deliberate cold exposure on metabolism and inflammation and so forth, but I neglected to point out one of the other very interesting aspects of the study showing deliberate cold exposure can increase norepinephrine and dopamine.
请原谅我，我几乎准备好继续讨论故意寒冷暴露对新陈代谢和炎症等的影响，但我忽略了指出该研究的其他非常有趣的方面之一，即故意寒冷暴露可以增加去甲肾上腺素和多巴胺。
Which is that they observed no significant increases in the stress hormone cortisol.
也就是说，他们没有观察到应激激素皮质醇的显着增加。
And that is both surprising, interesting and important because what it means is that the quality of stress that deliberate cold exposure is creating in the body is likely to be one of what we call use stress.
这既令人惊讶、有趣又重要，因为这意味着故意暴露在寒冷环境中在体内产生的压力质量很可能就是我们所说的使用压力之一。
Hans Selye, the great physiologist, won a Nobel Prize for distinguishing between distress, which is stress in the brain and body that causes the release of things like cortisol, along with the other catecholamines, and that we experience as negative, happening to us, and can lead to negative health outcomes.
伟大的生理学家汉斯·塞利 (Hans Selye) 因区分痛苦与痛苦（即大脑和身体中的压力，导致皮质醇和其他儿茶酚胺等物质的释放）与我们体验到的负面情绪（发生在我们身上）并可能导致负面健康结果而获得诺贝尔奖。
Andrew Huberman:
安德鲁·休伯曼：
And he distinguished that from eustress, which was stress that we now understand is associated with increases in things like norepinephrine and dopamine, but no increases or minimal increases in cortisol, and that can lead to positive health outcomes.
他将其与良性压力区分开来，我们现在知道，良性压力与去甲肾上腺素和多巴胺等物质的增加有关，但皮质醇不增加或增加很少，这可以带来积极的健康结果。
So it appears that deliberate cold exposure can create what we call, or what Hans Selye called, eustress.
因此，故意的寒冷暴露似乎会产生我们所说的，或者汉斯·塞利所说的，良性压力。
In other words, it can create a condition in the brain and body in which we are stressing ourselves, we are training up resilience, and yet, we are creating a neurochemical milieu that actually has many health benefits.
换句话说，它可以在大脑和身体中创造一种条件，在这种条件下我们给自己施加压力，我们在训练适应能力，但我们正在创造一个实际上对健康有许多好处的神经化学环境。
Now, I'd like to shift our attention to the effects of deliberate cold exposure on metabolism.
现在，我想将我们的注意力转移到故意寒冷暴露对新陈代谢的影响上。
And, I'd like to start by detailing a study that was performed on humans and published just at the end of last year.
而且，我想首先详细介绍一项在人类身上进行并于去年年底发表的研究。
The title of the study is "Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men."
该研究的标题是“改变年轻、健康、冬泳男性的棕色脂肪温度调节并增强寒冷诱导的生热作用”。
Andrew Huberman:
安德鲁·休伯曼：
And I should point out that while the study was only performed on male subjects, there's no reason to think that the effects that they discovered would only pertain to men.
我应该指出，虽然这项研究仅针对男性受试者进行，但没有理由认为他们发现的效果只适用于男性。
I would hope that they would also do a study on women at some point in the future, but the effects that they describe are very basic core physiological processes.
我希望他们在未来的某个时候也能对女性进行研究，但他们描述的影响是非常基本的核心生理过程。
What they did is they looked at deliberate cold exposure in this group of young men, and they used that 11-minute threshold per week.
他们所做的是观察这组年轻男性故意暴露在寒冷环境中的情况，并采用每周 11 分钟的阈值。
So in other words, they had them get into cold water for approximately 11 minutes per week.
换句话说，他们每周让它们进入冷水大约 11 分钟。
And again, that's 11 minutes total per week.
再说一次，每周总共 11 分钟。
They divided that into two sessions.
他们将会议分为两个会议。
Although in speaking with the first author of this study, Dr. Susanna Søberg, I learned that it probably is not important that it be two sessions, it could be three or even four sessions, as long as it reaches that 11-minute threshold.
尽管在与这项研究的第一作者 Susanna Søberg 博士交谈时，我了解到，两次会议可能并不重要，也可以是三次甚至四次会议，只要达到 11 分钟的阈值即可。
Andrew Huberman:
安德鲁·休伯曼：
What they discovered was that by going into these cold environments, in this case cold-water immersion up to the neck for 11 minutes total per week, that these men experienced increases in so-called brown fat thermogenesis — I'll talk more about what that is in a moment — and increases in core body temperature, that translate to increases in core body metabolism.
他们发现，通过进入这些寒冷的环境，在这种情况下，每周总共将冷水浸入颈部 11 分钟，这些男性会经历所谓的棕色脂肪生热作用的增加（我稍后会详细讨论这是什么）以及核心体温的增加，这会转化为核心身体新陈代谢的增加。
Now, the overall increases in core body metabolism that they experienced were not extremely large.
现在，他们所经历的核心身体代谢整体提升幅度并不是很大。
They were statistically significant, but they weren't extremely large.
它们具有统计显着性，但并不是非常大。
However, the changes in brown fat stores are perhaps what's most interesting about this study, and I'll tell you why.
然而，棕色脂肪储存的变化可能是这项研究最有趣的地方，我会告诉你原因。
The metabolic increases of deliberate cold exposure are both acute, meaning happening in the short-term, when you get into the cold, and immediately after, one does experience an increase in core metabolism.
故意暴露在寒冷中，新陈代谢的增加都是急剧的，这意味着当你陷入寒冷时，会在短期内发生，并且紧接着，一个人的核心新陈代谢确实会增加。
You burn some calories, in other words.
换句话说，你燃烧了一些卡路里。
And while those might not be very significant increases, or I should say they can be statistically significant, but they are not enormously large numbers of calories burned.
虽然这些增加可能不是非常显着，或者我应该说它们可能具有统计显着性，但它们并不是消耗大量的卡路里。
Andrew Huberman:
安德鲁·休伯曼：
The longer-lasting effects of deliberate cold exposure on metabolism seem to take place by changes that occur in the types of fat that we store in our body and the way that that fat impacts our metabolism at other times throughout the 24-hour cycle.
故意寒冷暴露对新陈代谢的长期影响似乎是由于我们体内储存的脂肪类型发生变化以及脂肪在整个 24 小时周期的其他时间影响我们新陈代谢的方式而发生的。
This actually has a somewhat anecdotal basis, in particular in Scandinavia.
这实际上有一定的轶事基础，特别是在斯堪的纳维亚半岛。
I don't speak Swedish, nor I speak Danish, nor do I speak Norwegian, but I do have Danish relatives, and they were able to help me decipher a common Swedish saying, which essentially translates to the fact that in preparation for the summer, they say, one should expose themselves to warm environments so that one is comfortable in warm environments in the summer.
我不会说瑞典语，也不会说丹麦语，也不会说挪威语，但我有丹麦亲戚，他们能够帮助我破译瑞典的一句俗语，这句话的意思是，他们说，在为夏天做准备时，应该将自己暴露在温暖的环境中，以便在夏天在温暖的环境中感到舒适。
That's one-half of this traditional Swedish and also Danish saying.
这是瑞典和丹麦传统谚语的一半。
The other half of this traditional Danish Swedish saying is that in preparation for winter, in order to not feel too cold in cold environments, one should prepare for those in the fall by not wearing a jacket and exposing oneself to cold environments.
这句丹麦瑞典传统谚语的另一半是，在为冬天做准备时，为了在寒冷的环境中不感到太冷，人们应该为秋天做好准备，不穿夹克，让自己暴露在寒冷的环境中。
Andrew Huberman:
安德鲁·休伯曼：
Now of course, this is just anecdotal cultural lore, but it actually has a physiological basis, which is by exposing oneself to cold environments on a repeated basis in anticipation of exposure to more extreme cold environments, one can feel more comfortable in those extreme cold environments.
当然，这只是轶事文化传说，但它实际上有一个生理基础，那就是通过反复将自己暴露在寒冷的环境中，预期暴露在更极端的寒冷环境中，人们可以在那些极端寒冷的环境中感到更舒服。
And that's exactly what they observed in this study by Søberg at al.
这正是他们在 Søberg 等人的这项研究中观察到的情况。
The men felt more comfortable in extreme cold if they had trained through deliberate cold exposure.
如果这些人经过刻意的寒冷暴露训练，他们在极端寒冷的环境中会感觉更舒服。
Which might not seem surprising at all, but based on what we talked about earlier, whereby deliberate cold exposure evokes this discomfort and this experience of norepinephrine release, at least in the short term, then you would say, "Well, shouldn't that deliberate cold exposure also make them feel uncomfortable, like they really want to get out?" Well, that is true at the beginning of a deliberate cold exposure protocol, meaning in the first week, or in the second week or the third week.
这似乎一点也不奇怪，但根据我们之前讨论的内容，故意的寒冷暴露会引起这种不适和去甲肾上腺素释放的体验，至少在短期内，那么你会说，“好吧，故意的寒冷暴露难道不应该让他们感到不舒服，就像他们真的想出去一样吗？”嗯，在刻意的冷暴露方案开始时确实如此，也就是说在第一周、第二周或第三周。
Andrew Huberman:
安德鲁·休伯曼：
But what one finds, and what you will find if you do deliberate cold exposure consistently, is that you will then become more comfortable at cold temperatures away from the deliberate cold exposure.
但人们会发现，如果你持续刻意地暴露在寒冷中，你会发现，远离刻意的寒冷暴露，你会在寒冷的温度下变得更加舒适。
So whereas you might have previously been the person who has always cold in the room with air conditioning or always seeking a sweater, always wanting to bundle up, you will be more comfortable in those cold environments.
所以，虽然你以前可能是那个总是在空调房间里感到寒冷，或者总是想要一件毛衣，总是想把自己裹得严严实实的人，但在那些寒冷的环境中你会更舒服。
Andrew Huberman:
安德鲁·休伯曼：
And the reason for that is well-substantiated from this study and from animal studies, whereby deliberate cold exposure converts one particular kind of fat cell, the white fat cell — which is a very low metabolic output cell; it's basically a storage site for energy in the body fat cells — to a different type of fat cell, which is the beige fat cell, called beige because it's actually beige or slightly brown under the microscope, or even to brown fat cells, which are very dark under the microscope.
这项研究和动物研究充分证实了其中的原因，即刻意的寒冷暴露会转化一种特殊类型的脂肪细胞，即白色脂肪细胞——这是一种代谢输出非常低的细胞；它基本上是身体脂肪细胞中能量的储存位点——对于另一种类型的脂肪细胞来说，这是米色脂肪细胞，之所以称为米色，是因为它在显微镜下实际上是米色或略带棕色，甚至是棕色脂肪细胞，在显微镜下它是非常暗的。
And dark because they contain mitochondria and are very metabolically and thermogenicly active.
之所以是黑色，是因为它们含有线粒体，并且代谢和生热非常活跃。
In other words, white fat doesn't burn many calories, it's basically a storage site, it's a bank account for energy.
换句话说，白色脂肪不会燃烧很多卡路里，它基本上是一个存储场所，它是能量的银行账户。
It's filled with lipids, and those lipids can be used if the body needs energy and if it goes into a caloric deficit.
它充满了脂质，如果身体需要能量并且出现热量不足，则可以使用这些脂质。
Beige fat and brown fat acts as sort of a furnace, or the sort of fat that you would find in a candle, a fuel that can increase core body temperature.
米色脂肪和棕色脂肪就像一个熔炉，或者是蜡烛中的脂肪，一种可以提高核心体温的燃料。
Andrew Huberman:
安德鲁·休伯曼：
So beige fat and brown fat is very good at raising our metabolism and helps burn white fat.
所以米色脂肪和棕色脂肪非常有助于提高我们的新陈代谢，并有助于燃烧白色脂肪。
Now of course, it does that only in the context of a caloric deficit, but it can actually help create that caloric deficit.
当然，现在它只在热量不足的情况下才会这样做，但它实际上可以帮助造成热量不足。
Having more beige fat and brown fat can increase your overall core metabolism.
拥有更多的米色脂肪和棕色脂肪可以提高您的整体核心新陈代谢。
In other words, the number of calories that you burn per day, and therefore, the number of calories that you need to either maintain or to lose weight.
换句话说，您每天燃烧的卡路里数，以及您维持或减肥所需的卡路里数。
The simple translation of this is that getting into cold water for a total of 11 minutes, perhaps more, but at least 11 minutes per week, divided into two or four sessions, can increase your core metabolism in part by increasing your beige and brown fat stores.
简而言之，进入冷水总共 11 分钟，也许更多，但每周至少 11 分钟，分为两到四次，可以通过增加米色和棕色脂肪储存来部分提高你的核心新陈代谢。
And we know how that works, at least in animal models.
我们知道这是如何运作的，至少在动物模型中是这样。
And, there's now reason to suspect that the exact same mechanisms are occurring in humans.
而且，现在有理由怀疑人类身上也存在完全相同的机制。
Andrew Huberman:
安德鲁·休伯曼：
The primary way in which deliberate cold exposure converts white fat cells into these more metabolically thermogenicly active, metabolism-increasing beige and brown fat cells is because norepinephrine released when we get into the cold binds to receptors on the surface of white fat cells and activates downstream pathways such as UCP1, so this is an uncoupling protein one, that acts on the mitochondrial metabolism of cells and increases the mitochondrial output of those cells and the mitochondrial density of those cells.
故意的寒冷暴露将白色脂肪细胞转化为这些代谢产热活性更高、代谢增加的米色和棕色脂肪细胞的主要方式是因为当我们进入寒冷时释放的去甲肾上腺素与白色脂肪细胞表面的受体结合并激活下游途径，例如UCP1，因此这是一种解偶联蛋白，作用于细胞的线粒体代谢并增加这些细胞的线粒体输出和这些细胞的线粒体密度。
In other words, it takes a cell that has a kind of a weak engine, or no engine for generating energy, although every cell has some mitochondria, it takes cells that have very few mitochondria and increases the engine size.
换句话说，它需要一个具有弱引擎的细胞，或者没有产生能量的引擎，尽管每个细胞都有一些线粒体，但它需要具有很少线粒体的细胞并增加引擎的大小。
It kind of stokes the furnace of those particular cells and actually can change gene expression in those cells.
它有点刺激那些特定细胞的火炉，实际上可以改变这些细胞中的基因表达。
So, that's what's really interesting.
所以，这才是真正有趣的地方。
Deliberate cold exposure causes increases in norepinephrine, which bind to receptors on the surfaces of white fat cells, which triggers the release of things like UCP1.
故意暴露在寒冷中会导致去甲肾上腺素增加，去甲肾上腺素会与白色脂肪细胞表面的受体结合，从而触发 UCP1 等物质的释放。
Andrew Huberman:
安德鲁·休伯曼：
It also causes the release of things like PPAR gamma and cofactor PGC1.
它还会导致 PPAR gamma 和辅因子 PGC1 等物质的释放。
I'm going to refer you to a review if you want to learn more about these.
如果您想了解有关这些的更多信息，我将向您推荐一篇评论。
For those of you that don't want to learn more, all you need to know is that the downstream of all that are increases in mitochondria and metabolism.
对于那些不想了解更多的人，您需要知道的是所有这些的下游是线粒体和新陈代谢的增加。
And actual genetic changes in the white fat cells that convert them into beige and brown fat cells.
白色脂肪细胞的实际基因变化将它们转化为米色和棕色脂肪细胞。
This is especially important for adults, because babies and young children actually don't have the ability to shiver, or they have a less robust capacity to shiver.
这对于成年人来说尤其重要，因为婴儿和幼儿实际上没有颤抖的能力，或者他们颤抖的能力较弱。
Very small babies really can't shiver, so they have a lot of brown fat in order to keep them warm.
很小的婴儿确实不会发抖，因此他们体内有大量的棕色脂肪，以保持温暖。
Young children eventually develop the ability to shiver and maintain these brown fat stores mainly around the clavicles, the heart, the upper spine, and in the upper back.
年幼的孩子最终会发展出颤抖的能力，并主要在锁骨、心脏、上脊柱和上背部周围维持这些棕色脂肪的储存。
And, it's no coincidence that kids can often run around with a minimal of clothing and be comfortable in environments that adults would be cold in.
而且，孩子们经常可以只穿很少的衣服到处跑，并且在成年人寒冷的环境中感到舒适，这并非巧合。
Andrew Huberman:
安德鲁·休伯曼：
As life goes on, we tend to lose beige and brown fat, but this mechanism that I'm referring to points to the plasticity of white fat, meaning the ability for white fat to actually convert its identity into this metabolically thermogenicly enhancing form of beige and brown fat.
随着生活的继续，我们往往会失去米色和棕色脂肪，但我所指的这种机制指向白色脂肪的可塑性，这意味着白色脂肪实际上能够将其身份转化为这种代谢生热增强形式的米色和棕色脂肪。
So deliberate cold exposure is a terrific way to increase your core metabolism.
因此，刻意暴露在寒冷环境中是提高核心新陈代谢的好方法。
And oftentimes critics will say, "Well, the increase in metabolism isn't that significant," although I do want to point out again, the 93% and 350% increases in metabolism from that previous study.
批评者常常会说，“嗯，新陈代谢的增加并不那么显着”，尽管我确实想再次指出，与之前的研究相比，新陈代谢增加了 93% 和 350%。
But critics then will say, "Well, that doesn't really translate to that big of a caloric burn during the deliberate cold exposure." But to that, you should say, "Ah, but that's only limiting your optics to just a portion of the effects of deliberate cold exposure, because deliberate cold exposure can also convert white fat to beige fat and brown fat and lead to these more lasting increases in metabolism.
但批评者会说，“嗯，这并没有真正转化为在故意暴露在寒冷环境中时燃烧那么多热量。”但对此，你应该说，“啊，但这只是将你的视野限制在故意寒冷暴露的一部分影响上，因为故意寒冷暴露也可以将白色脂肪转化为米色脂肪和棕色脂肪，并导致新陈代谢更持久的增加。
Andrew Huberman:
安德鲁·休伯曼：
So for any of you interested in increasing your metabolism and/or being comfortable in cold environments and/or being comfortable in terms of being able to combat stress mentally, deliberate cold exposure, I do believe is a powerful tool.
因此，对于任何有兴趣增加新陈代谢和/或在寒冷环境中感到舒适和/或在能够对抗精神压力方面感到舒适的人来说，刻意的寒冷暴露是一个强大的工具。
And, there is simply no reason why you couldn't and shouldn't use the same protocols that I described earlier for building resilience to increase metabolism.
而且，您完全没有理由不能也不应该使用我之前描述的相同方案来建立弹性以增加新陈代谢。
Provided you're hitting that 11-minute-per-week threshold, you ought to be stimulating both mechanisms, increases in resilience and increases in core metabolism.
如果您达到每周 11 分钟的阈值，您应该刺激这两种机制，增强弹性并提高核心新陈代谢。
As I mentioned earlier, most of the detailed studies on the conversion of white fat to beige fat and brown fat through the use of cold have been done in animal models.
正如我之前提到的，大多数关于通过使用寒冷将白色脂肪转化为米色脂肪和棕色脂肪的详细研究都是在动物模型中进行的。
But the human data are starting to emerge.
但人类数据开始出现。
And if you'd like to do the deep dive into these mechanisms, things like UCP1, PPAR gamma, et cetera there's a beautiful review that was published recently in the journal Cell, which is one of the three apex journals, Nature, Science, Cell.
如果您想深入研究这些机制，例如 UCP1、PPAR gamma 等，最近在《细胞》杂志上发表了一篇精彩的评论，该杂志是三大顶尖期刊之一：《自然》、《科学》、《细胞》。
And the title of that paper is "Adipose-tissue plasticity in health and disease."
这篇论文的标题是“健康和疾病中的脂肪组织可塑性”。
Andrew Huberman:
安德鲁·休伯曼：
I love this review; it has beautiful diagrams detailing all of the pathways from cold to norepinephrine, through UCP1, downstream of things like cyclic AMP.
我喜欢这篇评论；它有漂亮的图表，详细介绍了从寒冷到去甲肾上腺素、通过 UCP1、环磷酸腺苷等下游物质的所有途径。
If none of those names mean anything to you, don't worry about it.
如果这些名字对您来说没有任何意义，请不要担心。
You certainly don't need to know these mechanisms to benefit from deliberate cold-exposure protocols.
您当然不需要了解这些机制即可从故意的冷暴露方案中受益。
If those names do mean something to you or you are interested in exploring the downstream effects of deliberate cold exposure — and something else that's really nice that's covered in this paper is how deliberate cold exposure interacts with fasted states and fed states — I think you'll also find this review very interesting.
如果这些名字对你来说确实有意义，或者你有兴趣探索故意寒冷暴露的下游影响——本文涵盖的其他非常好的事情是故意寒冷暴露如何与禁食状态和进食状态相互作用——我想你也会发现这篇评论非常有趣。
I don't want to go too deeply into fasted states and fed states right now.
我现在不想太深入地讨论禁食州和联邦州。
Suffice to say that when we are fasted, meaning when we haven't eaten for some period of time, our baseline levels of norepinephrine and epinephrine are already elevated.
可以说，当我们禁食时，即当我们有一段时间没有进食时，我们的去甲肾上腺素和肾上腺素的基线水平已经升高。
Andrew Huberman:
安德鲁·休伯曼：
And so, cold exposure at those times ought to have an even greater effect on metabolism and resilience, and so on.
因此，这些时候的寒冷暴露应该会对新陈代谢和恢复力等产生更大的影响。
So for you fasters or your intermittent fasters out there, if you really want to get fancy, you can do your deliberate cold exposure when you are fasted.
因此，对于禁食者或间歇性禁食者来说，如果您真的想要变得更有趣，您可以在禁食时进行刻意的冷暴露。
I certainly wouldn't recommend doing it with a very full stomach in any case.
无论如何，我当然不建议在胃很饱的情况下这样做。
And as I mentioned before on this podcast, intermittent fasting is but one way, and certainly there are other ways, to limit total caloric intake, for sake of maintaining or losing weight, if that's your goal.
正如我之前在这个播客中提到的，间歇性禁食只是限制总热量摄入的一种方法，当然还有其他方法，以保持或减肥（如果这是您的目标）。
I know many people are using and benefit from intermittent fasting, however, and so, it certainly can be combined with deliberate cold exposures in order to get even greater increases in norepinephrine and epinephrine.
然而，我知道很多人正在使用间歇性禁食并从中受益，因此，它当然可以与有意的寒冷暴露相结合，以获得去甲肾上腺素和肾上腺素的更大增加。
So for those of you that are primarily interested in using deliberate cold exposure to increase dopamine levels in your brain and body, you can also do a combined protocol, whereby you ingest caffeine 60 to 120 minutes before the deliberate cold exposure.
因此，对于那些主要对通过故意冷暴露来增加大脑和身体中的多巴胺水平感兴趣的人来说，您还可以采取组合方案，即在故意冷暴露前 60 至 120 分钟摄入咖啡因。
Andrew Huberman:
安德鲁·休伯曼：
This is based on a study that I've talked about before, entitled "Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain." And as the title suggests, this study was done on humans, looking at the density and/or efficacy of these dopamine receptors in an area of the brain called the striatum, which is involved in planning and action and also suppressing planning and action.
这是基于我之前讨论过的一项研究，题为“咖啡因增加人脑中纹状体多巴胺 D2/D3 受体的可用性”。正如标题所示，这项研究是在人类身上进行的，观察大脑中称为纹状体的区域中这些多巴胺受体的密度和/或功效，该区域涉及计划和行动，也参与抑制计划和行动。
It's involved very closely with whether or not we can engage in behavior and withhold behavior, the so-called Go and NoGo pathways in the brain.
它与我们是否可以参与行为和抑制行为，即大脑中所谓的“Go”和“NoGo”通路密切相关。
Dopamine plays a critical role in that and many other things as well, as you now know.
正如你现在所知，多巴胺在这方面以及许多其他事情中发挥着关键作用。
So, why would you want to ingest caffeine 60 to 120 minutes before deliberate cold exposure?
那么，为什么要在故意接触寒冷之前 60 到 120 分钟摄入咖啡因呢？
Well, as I talked about earlier, dopamine can increase quite substantially in response to deliberate cold exposure, but dopamine on its own doesn't do anything; it has to bind to receptors.
嗯，正如我之前谈到的，多巴胺会因故意暴露在寒冷中而大幅增加，但多巴胺本身并没有任何作用；它必须与受体结合。
Andrew Huberman:
安德鲁·休伯曼：
And this paper shows quite definitively that ingesting caffeine, in this case it was a 300-milligram dose of caffeine, which is about the dose of caffeine in two or three cups of coffee — it depends on the strength of the coffee of course, but it's not an outrageous amount of caffeine.
这篇论文非常明确地表明，摄入咖啡因，在这种情况下，摄入了 300 毫克的咖啡因剂量，大约是两到三杯咖啡中的咖啡因剂量——当然，这取决于咖啡的浓度，但咖啡因的含量并不算高得离谱。
That increases the density and/or efficacy of these receptors, which would allow that dopamine to have its greatest effect.
这会增加这些受体的密度和/或功效，从而使多巴胺发挥最大作用。
And for those of you that want to get really, really fancy, I suppose you could do this fasted, so you get the further increase in norepinephrine, then you get the dopamine increase from the cold exposure, the , the dopamine.
对于那些想要变得非常非常奇特的人，我想您可以禁食，这样您的去甲肾上腺素会进一步增加，然后您会因寒冷暴露而增加多巴胺，多巴胺。
Although, I do want to point out that at some point, you start layering together enough protocols that you would be spending your entire day trying to get this dopamine pulse, and I would hope that you would have other activities that you would engage in.
尽管如此，我确实想指出，在某些时候，你开始将足够的协议分层在一起，你会花一整天的时间来尝试获得多巴胺脉冲，并且我希望你能从事其他活动。
Andrew Huberman:
安德鲁·休伯曼：
But if you're getting up in the morning and you're fasted because you haven't eaten all night, and you have a cup of coffee, and then 60 minutes later, you'd take your cold shower or two hours later, you'd do your cold immersion or your cold shower, you would be layering together these different mechanisms of dopamine receptors, epinephrine, and so forth, in a way that at least to me doesn't seem incompatible with having some other life, like going to school and having relationships, et cetera.
但如果你早上起床，因为整夜没吃东西而禁食，喝了一杯咖啡，然后 60 分钟后，你会洗冷水澡，或者两个小时后，你会进行冷水浸泡或冷水淋浴，你就会将多巴胺受体、肾上腺素等的不同机制叠加在一起，至少在我看来，这种方式与其他生活并不矛盾，比如上学和上学。有关系等等。
And this increase in dopamine, particularly in the striatum, is not a trivial one.
多巴胺的增加，尤其是纹状体中的多巴胺的增加，并不是一件小事。
I do want to point out, as the authors do, that preclinical studies have shown that increases in striatal dopamine induced by things like modafinil, which is used to treat ADHD and treat narcolepsy, is necessary for their wake-promoting actions.
我确实想指出，正如作者所做的那样，临床前研究表明，莫达非尼（用于治疗多动症和发作性睡病）等药物引起的纹状体多巴胺增加对于其促醒作用是必要的。
What this really says is that just having elevated levels of dopamine from a drug or from an ice bath, or what have you, is not sufficient to get the effects of dopamine.
这实际上说明的是，仅通过药物或冰浴或其他方式提高多巴胺水平并不足以获得多巴胺的作用。
Andrew Huberman:
安德鲁·休伯曼：
You really need the receptors to be available, and you need those receptors to be available in the appropriate density, and you need those receptors to be available in the appropriate density, in the striatum, in particular.
你确实需要这些受体可用，并且你需要这些受体以适当的密度可用，并且你需要这些受体以适当的密度可用，特别是在纹状体中。
So I think there are a number of reasons why if it's compatible with the other aspects of your health, because of course always you have to consider this on a background of cardiovascular health and blood pressure, et cetera, that ingesting a cup or two of coffee an hour before your ice bath, maybe fasted as well, could be quite beneficial for increasing dopamine over quite extended periods of time.
所以我认为，如果它与你健康的其他方面相兼容，有很多原因，因为当然你必须在心血管健康和血压等背景下考虑这一点，在冰浴前一小时喝一两杯咖啡，也许也禁食，可能对在相当长的时间内增加多巴胺非常有益。
A couple of key points that you'll want to pay attention to in thinking about deliberate cold exposure and metabolism.
在考虑故意寒冷暴露和新陈代谢时，您需要注意几个关键点。
In the Søberg study, they also explored the use of sauna and how to use sauna, meaning deliberate heat in conjunction with cold.
在索伯格的研究中，他们还探讨了桑拿的使用以及如何使用桑拿，即故意加热与寒冷相结合。
Andrew Huberman:
安德鲁·休伯曼：
We are going to do an entire episode about the use of heat for health and performance, so that is not the focus now.
我们将制作一整集关于利用热量促进健康和表现的内容，所以这不是现在的重点。
However, it does raise an important point that we do need to address at this moment, which is if you are using sauna, or if you are taking warm showers, or if you are simply using deliberate cold exposure of any kind, should you get into the heat afterward or before or not at all?
然而，它确实提出了我们目前确实需要解决的一个重要问题，即如果您正在使用桑拿浴室，或者如果您正在洗热水澡，或者如果您只是故意进行任何形式的冷暴露，那么您应该在之后还是之前进入高温状态，还是根本不进入高温状态？
And this is where we can point to the so-called Søberg principle, at least I call it the Søberg principal.
这就是我们可以指出所谓的索伯格原理的地方，至少我称之为索伯格原理。
The Søberg principal, named after first author of this study I referred to earlier, Dr. Susanna Søberg.
Søberg 校长以我之前提到的这项研究的第一作者 Susanna Søberg 博士的名字命名。
In science, it is appropriate to take a key piece of data and call it a principle if, in fact, it translates to something larger, which I believe it does.
在科学中，如果事实上某个关键数据可以转化为更大的东西（我相信确实如此），那么将其称为原则是合适的。
It is generally not appropriate for people to name a principle after themselves, although there are a few scientists that have done that.
人们通常不适合以自己的名字命名一个原理，尽管有一些科学家已经这样做了。
Andrew Huberman:
安德鲁·休伯曼：
So I have named it the Søberg principle, but I did that to give it appropriate credit to Dr. Susanna Søberg, who discovered that and pointed out quite appropriately, that to achieve the greatest increases in metabolism through deliberate cold exposure, you want to force yourself to reheat on your own after the deliberate cold exposure.
所以我把它命名为索伯格原理，但我这样做是为了给予苏珊娜·索伯格博士适当的荣誉，她发现了这一点，并非常恰当地指出，为了通过刻意的寒冷暴露来实现新陈代谢的最大增加，你需要在刻意的寒冷暴露后强迫自己重新加热。
Meaning you wouldn't want to go from the cold shower to a hot shower, or from the cold shower to a sauna.
这意味着您不想从冷水淋浴转到热水淋浴，或从冷水淋浴转到桑拿浴室。
Rather, if you were going to start with a hot shower or you're going to start with a sauna, that you would end with the cold, and then you would reheat naturally.
相反，如果你要从热水淋浴开始或从桑拿开始，那么你会以寒冷结束，然后你会自然地重新加热。
Now, I personally take a cold shower a few times a week or do cold immersion.
现在，我个人每周洗几次冷水澡或进行冷水浸泡。
And because I'm not specifically focused on increasing metabolism, although I probably should be, that's not what I'm using it for now.
因为我并没有特别关注增加新陈代谢，尽管我可能应该这样做，但这不是我现在使用它的目的。
I will take a hot shower afterwards.
之后我会洗个热水澡。
And in doing so, I'm short-circuiting some of the further metabolic increases that I would achieve were I to just end with the cold.
在这样做的过程中，我缩短了一些新陈代谢的进一步增加，如果我只是结束寒冷的话，我会实现这些。
Andrew Huberman:
安德鲁·休伯曼：
So the Søberg principle is if you want to increase your metabolism, end with cold.
因此，索伯格原则是，如果你想提高新陈代谢，就以寒冷结束。
And we can take this a step further and say that if you want to use deliberate cold exposure to increase metabolism, that you should make sure that you get to the point where you shiver.
我们可以更进一步说，如果你想通过刻意的寒冷暴露来增加新陈代谢，你应该确保你达到了颤抖的程度。
And the reason for this is that there are a series of studies, but in particular one study published in the journal Nature, excellent journal, in the year 2018, showing that deliberate cold exposure that evokes shivering from the muscles causes the release of a molecule called succinate from the muscles.
原因是有一系列的研究，特别是2018年发表在优秀期刊《自然》杂志上的一项研究表明，故意暴露在寒冷环境下引起肌肉颤抖，会导致肌肉释放一种叫做琥珀酸的分子。
And that succinate plays a key role in activating brown-fat thermogenesis, which you now have heard about and understand as critical to the increases in metabolism caused by deliberate cold exposure.
琥珀酸在激活棕色脂肪生热作用中发挥着关键作用，您现在已经听说过并理解它对于故意寒冷暴露引起的新陈代谢增加至关重要。
So what this means is if you want to increase your metabolism, end on cold, that's the Søberg principle, and as best you can try and get to the point where you are shivering, either when you are in the cold exposure or immediately afterwards.
所以这意味着，如果你想增加新陈代谢，以寒冷结束，这就是索伯格原则，你可以尽可能尝试达到颤抖的程度，无论是在寒冷中还是在寒冷中之后。
Andrew Huberman:
安德鲁·休伯曼：
Now, one efficient way to do this is to, for instance, you could get into the cold shower for a minute or two minutes or three minutes, uncomfortably cold, but safe to stay in.
现在，一种有效的方法是，例如，您可以洗冷水澡一分钟、两分钟或三分钟，虽然冷得不舒服，但呆在里面很安全。
Remember, that's our general rule of thumb.
请记住，这是我们的一般经验法则。
Then turn off the water and stand there.
然后关掉水并站在那里。
Make sure that you're not holding yourself close to your body, you're not hugging yourself to try and keep yourself warm, but rather your limbs are extended at your sides.
确保你没有让自己靠近身体，也没有拥抱自己试图保暖，而是将四肢伸展到身体两侧。
And then if that fails to induce shiver, then to turn on the cold water again, and then turn it off again.
然后，如果这不能引起颤抖，则再次打开冷水，然后再次将其关闭。
So alternating, perhaps, a minute to three minutes of cold exposure, followed by a minute to three minutes of drying out in air and going back into the cold exposure, et cetera.
因此，也许可以交替进行一分钟到三分钟的冷暴露，然后在空气中干燥一到三分钟，然后再回到冷暴露，等等。
Andrew Huberman:
安德鲁·休伯曼：
I can tell you this from experience, this is a pretty brutal protocol.
我可以根据经验告诉你，这是一个非常残酷的协议。
If you have never tried getting into an ice bath, or cold-water immersion or cold shower for one minute and then getting out and trying to stand there with your arms extended in cool or cold air for one minute and then getting back into the cold shower or water immersion, you are in for an experience.
如果您从未尝试过进入冰浴、冷水浸泡或冷水淋浴一分钟，然后走出去并尝试在凉爽或冷空气中张开双臂站立一分钟，然后再回到冷水淋浴或水浸泡，那么您就正在体验这种体验。
Because even for those of you that are pretty shiver resistant, you'll find that it is much, much harder to get out of that cold water and stand there arms extended and drying off by evaporation, which further draws heat from the body, than it is to wrap yourself in a towel, get in a warm shower or a sauna.
因为即使对于那些非常抗寒的人来说，你也会发现从冷水中出来并站在那里张开双臂通过蒸发来干燥，这会进一步从身体中吸收热量，这比用毛巾裹住自己、洗个热水澡或蒸桑拿要困难得多。
So there's certainly no requirement to end on cold, there's certainly no requirement to induce shiver.
因此，当然没有必要以寒冷结束，当然也没有必要引起颤抖。
Andrew Huberman:
安德鲁·休伯曼：
But if your primary goal is to induce increases in metabolism, both in the short term and in the long term, following the cold exposure, well then, you'll want to end on cold, and you'll want to find a way to shiver, provided that the level of cold that you're exposing yourself to is still safe for you overall.
但是，如果您的主要目标是在暴露于寒冷之后在短期和长期内促进新陈代谢的增加，那么您会希望以寒冷结束，并且您会想找到一种发抖的方法，前提是您所暴露的寒冷水平总体上对您来说仍然是安全的。
So up until now, I've been talking about deliberate cold exposure as a potent stimulus for the release of norepinephrine in the brain and body, and indeed it is.
到目前为止，我一直在谈论故意暴露在寒冷环境中作为大脑和身体释放去甲肾上腺素的有效刺激，事实确实如此。
Andrew Huberman:
安德鲁·休伯曼：
But the way I've been describing it has been in the context of circulating plasma levels of norepinephrine, meaning circulating within the blood.
但我描述它的方式是在循环血浆去甲肾上腺素水平的背景下进行的，即在血液中循环。
What I haven't mentioned, but is absolutely true, is that the fat cells themselves actually receive input from neurons.
我没有提到但绝对正确的是，脂肪细胞本身实际上接收来自神经元的输入。
So there are neurons that release norepinephrine in response to cold directly into the fat.
因此，有一些神经元会在寒冷时直接释放去甲肾上腺素到脂肪中。
So I want to give you this picture of how the architecture of all this works, because I think it can help you navigate and, indeed, build better deliberate cold-exposure protocols.
因此，我想向您展示所有这些架构的工作原理，因为我认为它可以帮助您导航，并且实际上可以构建更好的深思熟虑的冷暴露协议。
Your adrenal glands release norepinephrine and epinephrine.
您的肾上腺会释放去甲肾上腺素和肾上腺素。
Your brain has sites within it, like the locus coeruleus, that release norepinephrine and epinephrine.
您的大脑内部有一些部位，例如蓝斑，可以释放去甲肾上腺素和肾上腺素。
But there are also neurons within your skin that sense cold and other neurons that can directly release norepinephrine into the fat stores and cause those white fat cells to convert to beige and brown fat.
但皮肤内也有一些神经元可以感知寒冷，而其他神经元可以直接将去甲肾上腺素释放到脂肪储存中，并导致这些白色脂肪细胞转化为米色和棕色脂肪。
Andrew Huberman:
安德鲁·休伯曼：
And I think this particular aspect of our physiology is often overlooked in studies.
我认为我们生理学的这个特殊方面在研究中经常被忽视。
And when people say, "Oh well, the increases in metabolism aren't that great, the circulating levels of norepinephrine, those are very large, but they're very transient," and so on, that fails to understand that neurons that actually sense cold are in a position to communicate via other neurons directly to the fat cells and release norepinephrine into those fat cells, which as I pointed out earlier, set off a huge set of immediate and long-term cascades of even gene expression changes.
当人们说，“哦，新陈代谢的增加不是那么大，去甲肾上腺素的循环水平非常高，但它们非常短暂”等等，他们无法理解真正感知寒冷的神经元能够通过其他神经元直接与脂肪细胞进行交流，并将去甲肾上腺素释放到这些脂肪细胞中，正如我之前指出的，这引发了一系列即时和长期的连锁反应，甚至基因表达变化。
So the picture that I'd like you to have in your mind is that when you get into the cold, yes, of course, you experience that as an experience of "I don't want to do this, I'm going to overcome this, I'm going to climb over these mental walls that represent adrenaline release in my brain and body," but also that your fat cells are receiving signals, norepinephrine signals that are changing those fat cells in the way that they metabolize energy.
所以我希望你在脑海中想象的是，当你陷入寒冷时，是的，你当然会体验到“我不想这样做，我要克服这个，我要爬过这些代表我的大脑和身体中肾上腺素释放的精神墙”的体验，而且你的脂肪细胞正在接收信号，去甲肾上腺素信号正在改变这些脂肪细胞代谢能量的方式。
Andrew Huberman:
安德鲁·休伯曼：
Now, I'd like to shift our attention to the use of deliberate cold exposure for sake of physical performance.
现在，我想将我们的注意力转移到为了身体表现而故意暴露在寒冷中。
And there are a lot of opinions out there about the use of deliberate cold, whether or not it should be done, for instance, before or after exercise, whether or not if done immediately after strength training or hypertrophy training, meaning training designed to grow muscles or make them stronger, whether or not it can inhibit that process, and so on and so forth.
关于故意冷敷的使用有很多观点，例如是否应该在运动前或运动后进行，是否在力量训练或肥大训练后立即进行，即旨在增长肌肉或使肌肉更强壮的训练，是否可以抑制该过程，等等。
I think today in looking over the literature and trying to bring forward the simplest and most straightforward and yet scientifically grounded protocols, we can set up some general guidelines that will allow most, if not all of you, to still extract the benefits of deliberate cold exposure on physical performance, without getting too neurotic about the exact timing.
我认为，今天，在查阅文献并试图提出最简单、最直接且有科学依据的方案时，我们可以制定一些通用指南，让大多数人（如果不是所有人）仍然能够从刻意的寒冷暴露对身体表现的好处中获益，而不必对确切的时间过于神经质。
Andrew Huberman:
安德鲁·休伯曼：
But for sake of discussion and because it's a prominent theme in many online communities, let's just start with the big one out there, meaning the question of whether or not doing an ice bath or doing deliberate cold exposure or taking a cold shower after strength/hypertrophy training, meaning training designed to increase strength or, and/or I should say, the size of muscles will somehow short-circuit or diminish that process, whether or not it will reduce or eliminate those strength gains and hypertrophy gains.
但为了便于讨论，并且因为它是许多在线社区的一个突出主题，让我们从一个大的开始，意思是在力量/肥大训练后是否进行冰浴或故意冷暴露或洗冷水澡的问题，这意味着旨在增加力量的训练，或者和/或我应该说，肌肉的大小会以某种方式短路或减少这一过程，无论它是否会减少或消除这些力量增益和肥大增益。
And the short answer that I was able to arrive at on the basis of a review article that I'll talk about in a moment, and some other studies as well, is that if your main goal is hypertrophy and strength, it is probably best to avoid cold-water immersion and ice-bath immersion in the four hours immediately following that strength and/or hypertrophy training.
我根据稍后将讨论的一篇评论文章以及其他一些研究得出的简短答案是，如果您的主要目标是增肌和力量，那么最好在力量和/或增肌训练后的四个小时内避免冷水浸泡和冰浴浸泡。
Andrew Huberman:
安德鲁·休伯曼：
Again, if your main goal is to achieve hypertrophy or strength or some combination of those, probably best to avoid cold-water immersion up to the neck or ice-bath immersion up to the neck immediately after strength and hypertrophy training and extending out to about four hours after that training.
同样，如果您的主要目标是实现肥大或力量或这些目标的某种组合，最好避免在力量和肥大训练后立即将冷水浸入颈部或冰浴浸入颈部，并在训练后延长至大约四个小时。
If you're really neurotic about this, then perhaps you'd want to move the cold-water exposure to a different day entirely, but it all depends on how neurotically attached you are to getting every last bit of strength and hypertrophy.
如果你对此真的很神经质，那么也许你想把冷水暴露完全移到另一天，但这完全取决于你对获得最后一点力量和肥大的神经质程度。
And if that's your goal, terrific.
如果这是你的目标，那就太好了。
Andrew Huberman:
安德鲁·休伯曼：
Well then, probably moving the cold exposure four hours or more away from that training is going to be necessary for you.
那么，对于您来说，可能需要将寒冷暴露时间从训练中移开四个小时或更长时间。
Now, you'll notice I did not talk about cold showers, and the reason I did not talk about cold showers is that there simply are not very many studies of deliberate cold exposure through cold showers, for the reasons I talked about at the beginning of the episode.
现在，你会注意到我没有谈论冷水淋浴，我没有谈论冷水淋浴的原因是因为没有太多关于通过冷水淋浴故意暴露在寒冷中的研究，原因我在本集开始时谈到。
It's hard for me to imagine that taking a brief cold shower after a strength or hypertrophy training session would completely reverse or short-circuit the effects of that strength and hypertrophy training.
我很难想象在力量或增肌训练后短暂洗个冷水澡会完全逆转或缩短力量和增肌训练的效果。
But again, if you're neurotically attached to getting every last bit of strength and hypertrophy out of your training sessions, then by all means, err on the side of caution and wait four hours or more to do your cold shower, just as you would wait four hours or more to do your cold-water immersion.
但同样，如果你神经质地执着于从训练中获得最后一点力量和肥大，那么无论如何，请谨慎行事，等待四个小时或更长时间才能洗冷水澡，就像你要等待四个小时或更长时间才能进行冷水浸泡一样。
Andrew Huberman:
安德鲁·休伯曼：
Now, there are nice data pointing to the fact that doing cold-water immersion after a hard run, so endurance training, or even sprint and interval training, or after a weight workout, where your main focus is on performance of those movements, or after a skill training workout, where your main focus is on performance of those movements, that there's no reason to think that that cold-water immersion, or ice bath, or cold shower would inhibit the progress or the stimulus that would lead to progress that occurred during that training session.
现在，有很好的数据表明，在艰苦的跑步、耐力训练、甚至冲刺和间歇训练之后，或者在重量训练之后，你的主要注意力集中在这些动作的表现上，或者在技能训练锻炼之后，你的主要注意力集中在这些动作的表现上，没有理由认为冷水浸泡、冰浴或冷水淋浴会抑制训练过程中的进展或导致进展的刺激。
In other words, I don't see any reason based on the literature to avoid deliberate cold exposure immediately after training.
换句话说，根据文献，我看不出有任何理由可以在训练后立即避免刻意的寒冷暴露。
Again, unless your goal is hypertrophy and strength.
再说一次，除非你的目标是增肌和力量。
And in fact, there's a very nice review that was recently published on deliberate cold exposure and how it can impact physical performance, whether or not it's done before or after different types of training.
事实上，最近发表了一篇非常好的评论，内容涉及有意的寒冷暴露以及它如何影响身体表现，无论是在不同类型的训练之前还是之后进行。
and so forth.
等等。
Andrew Huberman:
安德鲁·休伯曼：
The paper is entitled "Impact of cold-water immersion compared with passive recovery following a single bout of strenuous exercise on athletic performance in physically active participants: A systematic review with meta-analysis and meta-regression." So this is a meta-analysis of 52 studies that looked at a tremendous number of variables and context, as you would expect in a meta-analysis of 52 studies.
该论文的标题是“冷水浸泡与单次剧烈运动后被动恢复对身体活跃参与者运动表现的影响：荟萃分析和荟萃回归的系统评价”。因此，这是对 52 项研究的荟萃分析，研究了大量的变量和背景，正如您对 52 项研究的荟萃分析所期望的那样。
I'm going to read you the conclusions of the study, and I will provide a link.
我将向您宣读该研究的结论，并提供一个链接。
We certainly don't have the time to go through all the details of the study.
我们当然没有时间详细了解这项研究的所有细节。
I will highlight a few specific outcomes that I found particularly interesting, but here I am paraphrasing their conclusions that cold-water immersion — I want to emphasize immersion, not cold showers, but cold-water immersion — they say was an effective recovery tool after high-intensity exercise.
我将重点介绍一些我觉得特别有趣的具体结果，但在这里我要转述他们的结论，即冷水浸泡——我想强调的是浸泡，不是冷水淋浴，而是冷水浸泡——他们说这是高强度运动后的有效恢复工具。
They observed positive outcomes, meaning improvements in certain variables, for muscular power, muscular soreness — meaning reduced muscular soreness, increased muscular power — perceived recovery after 24 hours of exercise.
他们观察到了积极的结果，即某些变量的改善，例如肌肉力量、肌肉酸痛（即肌肉酸痛减轻、肌肉力量增强）以及 24 小时锻炼后的恢复情况。
Andrew Huberman:
安德鲁·休伯曼：
However, there were certain forms of exercise that were not benefited by cold-water immersion, such as eccentric exercise, exercise focusing only on the lowering component, or the so-called eccentric component of resistance exercise.
然而，某些形式的运动并不能从冷水浸泡中受益，例如离心运动、仅专注于降低部分的运动或抗阻运动中所谓的离心部分。
They saw some very interesting dose-response relationships for things like endurance training — meaning the longer the cold exposure, post endurance training, the more improvement in endurance performance — reductions in circulating creatine kinases and things that relate to muscle damage under certain conditions.
他们发现了一些非常有趣的剂量反应关系，例如耐力训练——这意味着寒冷暴露的时间越长，耐力训练后，耐力表现的改善就越大——循环肌酸激酶的减少以及某些条件下与肌肉损伤有关的事情。
At some point in the future, by the way, we'll do an entire episode on creatine and creatine kinases, which are important not just for muscular function, but also for brain function.
顺便说一句，在未来的某个时候，我们将做一整集关于肌酸和肌酸激酶的内容，它们不仅对肌肉功能很重要，而且对大脑功能也很重要。
But the basic takeaway was that cold-water immersion performed after high-intensity exercise was beneficial from a number of different standpoints and indicated that shorter-duration cold exposure and lower temperatures can improve the efficacy of cold-water exposure if used after high-intensity exercise.
但基本的结论是，从许多不同的角度来看，高强度运动后进行冷水浸泡是有益的，并且表明如果在高强度运动后使用，较短时间的寒冷暴露和较低的温度可以提高冷水暴露的功效。
Okay.
好的。
There, I'm directly pulling from their conclusions.
在那里，我直接从他们的结论中得出结论。
Andrew Huberman:
安德鲁·休伯曼：
So what this says is that it's not just those longer-duration 30-, 45-minute and 60-minute protocols of cold-water immersion that we discussed earlier, but also shorter-duration one-minute, three-minute, five-minute exposures to lower temperatures — temperatures that would make you psychologically want to get out as soon as you possibly can, but again, that you can safely stay in — done after training, really have been shown to improve outcomes in terms of reducing soreness and improving training efficacy.
因此，这意味着，不仅仅是我们之前讨论过的那些持续时间较长的 30、45 分钟和 60 分钟的冷水浸泡方案，还有较短时间的一分钟、三分钟、五分钟暴露在较低温度下的方案——这些温度会让你在心理上想要尽快离开，但同样，你可以安全地待在训练后——训练后进行，确实被证明可以在减少酸痛和改善训练方面改善结果功效。
Meaning your ability to get back into training more quickly and thereby deliver more training stimuli to a given muscle or in your endurance-training protocol.
这意味着您能够更快地恢复训练，从而为特定肌肉或耐力训练方案提供更多训练刺激。
Translate to English, what this means is that taking a cold shower or getting into an ice bath or some other form of cold-water immersion within the immediate...
翻译成英语，这意味着立即洗冷水澡或进入冰浴或其他形式的冷水浸泡......
PART 2 OF 3 ENDS Andrew Huberman:
第 2 部分（共 3 部分）结束 Andrew Huberman：
...
...
do an ice bath or some other form of cold-water immersion within the immediate minutes or even the immediate hours following your training has been shown to be beneficial.
在训练后的几分钟甚至几小时内进行冰浴或其他形式的冷水浸泡已被证明是有益的。
I'm sure a number of you have questions.
我相信你们很多人都有疑问。
For instance, "How long should you be in that cold exposure?
例如，“你应该在寒冷的环境中呆多久？
Is it the same as the 11-minute threshold described earlier?" To be honest with you, there are not enough studies to really point to the critical threshold for eliminating or reducing delayed-onset muscle soreness or for getting maximal results from power and endurance training.
和之前说的11分钟阈值一样吗？”老实说，没有足够的研究来真正指出消除或减少迟发性肌肉酸痛或从力量和耐力训练中获得最大效果的关键阈值。
But this study does make a couple of key points, and here I will just paraphrase, for instance, that cold-water immersion is more likely to positively influence muscular power performance, to reduce muscle soreness, to reduce serum creatine kinase, and to improve perceived recovery after high-intensity exercise, as compared with passive recovery.
但这项研究确实提出了几个关键点，在这里我只是解释一下，例如，与被动恢复相比，冷水浸泡更有可能对肌肉力量表现产生积极影响，减少肌肉酸痛，降低血清肌酸激酶，并改善高强度运动后的感知恢复。
This can be translated to cold-water exposure after training is beneficial and probably better than passive recovery from a number of standpoints.
这可以转化为训练后的冷水暴露是有益的，从许多角度来看可能比被动恢复更好。
Andrew Huberman:
安德鲁·休伯曼：
In addition, they say that dose-response relationships, meaning the amount and the degree of cold that people were exposed to and how often they did that, in particular in lower-temperature cold-immersion — so these would be the sorts of cold-immersion protocols that are one minute or two minutes, three minutes, maybe five minutes, but that one couldn't stay in there longer because it feels stressful and one wants to get out — may be more effective after high-intensity exercise for removal of serum creatine kinase.
此外，他们还表示，剂量反应关系，即人们暴露在寒冷中的量和程度，以及他们这样做的频率，特别是在较低温度的冷浸泡中——因此，这些冷浸泡方案可能是一分钟或两分钟、三分钟、也许是五分钟，但人们不能在那里停留更长时间，因为它感到有压力并且想要出去——在高强度运动后去除血清肌酸激酶可能会更有效。
As well, that these shorter-duration cold-water immersion approaches may be more effective after high-intensity endurance performance as well.
此外，这些持续时间较短的冷水浸泡方法在高强度耐力表现后也可能更有效。
So all of this can be translated to say that unless your main goal is hypertrophy and strength, that cold exposure — ideally cold immersion and cold water, ice bath, but if you don't have access to that, then cold showers — is likely going to be beneficial if done immediately after or in the minutes or hours after your training, especially high-intensity training.
因此，所有这些都可以解释为，除非您的主要目标是增肌和力量，否则如果在训练（尤其是高强度训练）后立即或几分钟或几小时内进行冷暴露（最好是冷浸和冷水、冰浴，但如果您无法获得这些，那么冷水淋浴）可能会有所帮助。
Andrew Huberman:
安德鲁·休伯曼：
One particularly nice thing about this meta-analysis is that it included some studies that involve the use of cooling packs.
这项荟萃分析的一个特别好的事情是它包括一些涉及使用冷却包的研究。
So again, vests that can hold essentially ice packs, and, indeed, even cryotherapy chambers, and so on.
再说一次，背心基本上可以容纳冰袋，甚至可以容纳冷冻治疗室等等。
There's a nice table in the study if you want to get really detailed and go and look specifically at those studies, I invite you to do that.
研究中有一个很好的表格，如果您想获得真正详细的信息并专门查看这些研究，我邀请您这样做。
We'll put a link to this study in the caption for this episode.
我们将在本集的标题中添加该研究的链接。
But all in all, what this study shows is that deliberate cold exposure can be very useful for recovery, likely through reductions in inflammation in muscle and connective tissue.
但总而言之，这项研究表明，刻意的寒冷暴露对于恢复非常有用，可能是通过减少肌肉和结缔组织的炎症来实现的。
Andrew Huberman:
安德鲁·休伯曼：
And while this study did not look specifically at the mechanisms of reduced inflammation caused by deliberate cold exposure, those mechanisms are somewhat known.
虽然这项研究并没有专门研究因故意寒冷暴露而引起的炎症减少的机制，但这些机制在某种程度上是已知的。
There are a number of studies that have pointed to the fact that deliberate cold, and cold generally, can reduce inflammatory cytokines such as IL-6, interleukin six.
有许多研究指出，刻意的寒冷，以及一般的寒冷，可以减少炎症细胞因子，如 IL-6、白细胞介素 6。
It can increase anti-inflammatory cytokines such as interleukin 10, and so on.
可增加白细胞介素10等抗炎细胞因子。
Andrew Huberman:
安德鲁·休伯曼：
Without getting into all those details, I think it's sufficient to say that if you are somebody who experiences a lot of delayed-onset muscle soreness, taking a cold shower after your training or getting into a cold immersion after your training, even if it's a few hours later, ought to help.
在不讨论所有这些细节的情况下，我认为只要说如果您经历了很多迟发性肌肉酸痛，训练后洗个冷水澡或训练后进行冷水浸泡，即使是几个小时后，应该会有所帮助。
And if you are doing particularly intense training, then you probably want to ratchet up the number of cold exposure sessions that you're doing, even if those have to be done on separate days from your training, because a lot of the inflammatory effects of training, endurance and strength training, are actually occurring some hours away from the training stimulus.
如果你正在进行特别剧烈的训练，那么你可能想要增加正在进行的冷暴露训练的次数，即使这些训练必须在训练之外的不同日子进行，因为训练、耐力和力量训练的许多炎症效应实际上是在训练刺激后的几个小时内发生的。
So it's not just that inflammation goes up radically during training, which it often can, but that it can occur even in the days and even weeks afterwards, depending on how intense and how long duration that training is.
因此，炎症不仅会在训练期间急剧上升（这种情况经常发生），而且甚至可能在训练后几天甚至几周内发生，具体取决于训练的强度和持续时间。
So deliberate cold exposure is very powerful as an anti-inflammatory tool.
因此，故意冷接触作为一种抗炎工具非常有效。
Andrew Huberman:
安德鲁·休伯曼：
Now, I'd like to emphasize the topic that we touched on at the beginning of the episode, which are those glabrous skin surfaces, the hands, the upper face, and the bottoms of the feet, through which heat is especially good at leaving the body.
现在，我想强调一下我们在这一集开始时谈到的主题，即那些无毛的皮肤表面、手、上脸和脚底，热量特别容易通过它们离开身体。
And another way of putting that is that one can cool the body much more efficiently through the glabrous skin surfaces.
另一种说法是，通过无毛的皮肤表面可以更有效地冷却身体。
Now, if you want to understand all of the science behind this and all of the various applications, I invite you to please listen to the episode that I did with Dr. Craig Heller, again, in the Biology Department at Stanford.
现在，如果您想了解这背后的所有科学原理以及所有各种应用，我邀请您再次收听我在斯坦福大学生物系与克雷格·海勒博士一起制作的节目。
For sake of this episode, I'm just going to detail a couple of findings from his laboratory.
为了这一集，我只想详细介绍他实验室的一些发现。
The first one, dealing with exercise-induced hyperthermia, because I think this is very interesting, and it can even save lives if you understand the way this works.
第一个是处理运动引起的体温过高，因为我认为这非常有趣，如果你了解它的工作原理，它甚至可以挽救生命。
Andrew Huberman:
安德鲁·休伯曼：
There's a particular paper that focuses on this, and we will put a link to this as well.
有一篇专门的论文重点讨论了这一点，我们也会提供一个链接。
The title of this paper is "Novel application of chemical cold packs for treatment of exercise-induced hyperthermia: A randomized controlled trial." This is a pretty brutal study — brutal for the subjects, that is.
这篇论文的标题是“化学冷袋治疗运动引起的高热的新应用：一项随机对照试验”。这是一项相当残酷的研究——对于受试者来说是残酷的。
What the study involved was having subjects walk on a treadmill at a pretty significant incline, anywhere from 9-17%, wearing a substantial amount of clothing that was not well ventilated, and the room was kept to 40 degrees Celsius, which is 104 degrees Fahrenheit.
这项研究涉及让受试者在跑步机上行走，倾斜度相当大，从 9% 到 17% 不等，穿着大量通风不良的衣服，房间温度保持在 40 摄氏度（104 华氏度）。
This is definitely not something to do at home.
这绝对不是在家里做的事情。
This study was designed to induce hyperthermia, which as I mentioned earlier, can be quite dangerous.
这项研究的目的是诱发高热，正如我之前提到的，这可能非常危险。
And they compared two types of cooling.
他们比较了两种冷却方式。
Andrew Huberman:
安德鲁·休伯曼：
In the first form of cooling, that they call traditional cooling, they had ice packs on their neck, in their armpits and in their groin.
在第一种冷却方式中，他们称之为传统冷却，他们在脖子上、腋下和腹股沟处放了冰袋。
And in the other group, there was the so-called glabrous-skin cooling.
而在另一组中，则出现了所谓的无毛皮肤冷却。
So the palms, the soles of the feet, which were actually — so they were cooling inside the boots, or inside of gloves — and on the upper portion of the face.
所以手掌、脚底，实际上 - 所以它们在靴子里面或手套里面冷却 - 以及脸部的上半部分。
And the basic takeaway of this study is that by cooling the glabrous skin, the subjects were able to sustain walking on these incline treadmills for much longer than were the people who received traditional cooling.
这项研究的基本结论是，通过冷却无毛皮肤，受试者能够在这些倾斜跑步机上坚持行走的时间比接受传统冷却的人要长得多。
And also, the return to baseline temperature was much faster in the glabrous skin-cooling group.
而且，无毛皮肤冷却组恢复到基线温度的速度要快得多。
Andrew Huberman:
安德鲁·休伯曼：
So how this translates to the real world is that if ever you are hyperthermic, or someone else's hyperthermic, one way to cool them down quickly is to cool these palmar glabrous, soles of the feet glabrous and upper portion of the face glabrous portions of the body, using cool rags, using ice packs, or using any number of different cold objects or temperatures.
因此，这在现实世界中的体现是，如果您或其他人体温过高，快速冷却他们的一种方法是使用凉爽的抹布、使用冰袋或使用任何数量的不同的冷物体或温度来冷却这些手掌无毛、脚底无毛和身体上部无毛的部分。
Andrew Huberman:
安德鲁·休伯曼：
One key thing, if you're going to use glabrous skin cooling, is that whatever you use to cool those surfaces cannot be so cold that it causes vasoconstriction.
如果您要使用无毛皮肤冷却，一件关键的事情是，无论您使用什么来冷却这些表面，都不能太冷，以免导致血管收缩。
Because as I mentioned earlier, the arterio-venous astomoses, these portals of arteries directly to veins that exist only in these glabrous skin surfaces, the way that they're able to cool the body and essentially pass cool into the body — although that's not really what they're doing, they're actually extracting heat from the body to be technical; they're extracting heat from the body.
因为正如我之前提到的，动静脉吻合术，这些动脉入口直接连接到仅存在于这些无毛皮肤表面的静脉，它们能够冷却身体并基本上将冷气传递到体内的方式 - 尽管这不是他们真正在做的事情，但他们实际上是从身体中提取热量以实现技术目的；他们从身体中吸取热量。
The only way they can do that is if those veins don't collapse, and veins will collapse if they are made very, very cold.
他们能做到这一点的唯一方法是这些静脉不塌陷，而如果静脉变得非常非常冷，它们就会塌陷。
So if you want to use glabrous skin cooling to offset hyperthermia, or for the other forms of performance which we'll talk about in a moment, you need to use a cool object or surface that is not so cold that it causes vasoconstriction.
因此，如果您想使用无毛皮肤冷却来抵消体温过高，或者为了我们稍后讨论的其他形式的表现，您需要使用凉爽的物体或表面，但不要冷到导致血管收缩。
Andrew Huberman:
安德鲁·休伯曼：
And this can be a little bit tough to dial in, meaning it can be tough to identify such an object.
这可能有点难以拨入，这意味着识别这样的物体可能很困难。
And for that reason, Dr. Heller and some of his colleagues have developed a commercial product called the CoolMitt.
出于这个原因，海勒博士和他的一些同事开发了一种名为 CoolMitt 的商业产品。
You can actually go to their website, coolmitt.com.
您实际上可以访问他们的网站，coolmitt.com。
I don't have any financial or other relationship to them.
我与他们没有任何财务或其他关系。
I know they've been developing this technology for some period of time.
我知道他们开发这项技术已经有一段时间了。
It involves a glove that you put your hand into, it circulates water of a given temperature, and it does so at a temperature that is sure to not cause vasoconstriction of the palm.
它涉及到您将手放入手套中，它使给定温度的水循环，并且在一定不会引起手掌血管收缩的温度下循环。
And you may be asking, "How can you just put your hand into one glove and have this work?" Well, that's how powerful these glabrous skin surfaces are.
你可能会问：“你怎么能只把手戴上一只手套就能完成这项工作呢？”嗯，这就是这些无毛皮肤表面的力量有多大。
Even just by cooling one palm, the core body temperature drops radically.
即使只是冷却一只手掌，核心体温也会急剧下降。
Andrew Huberman:
安德鲁·休伯曼：
Now, that's their commercial technology.
现在，这就是他们的商业技术。
I know that some people out there have started to experiment with a home version of this, which would be taking a package, for instance, of frozen blueberries, or some other cold drink, or cold metal object, and actually bringing it into the gym or out on a run.
我知道有些人已经开始尝试这种方法的家庭版本，例如，将一包冷冻蓝莓或其他冷饮或冷金属物体带入健身房或外出跑步。
There are even people who are now developing cooled bicycle handles for long rides.
甚至有人现在正在开发用于长途骑行的冷却自行车把手。
This might seem a little kooky or crazy to you, but as you'll soon hear in the study I'm about to describe, the increases in endurance and in the volume of strength training that people can conduct if they appropriately cool their body through these glabrous skin portals is actually quite significant.
这对你来说可能有点奇怪或疯狂，但正如你很快就会在我即将描述的研究中听到的那样，如果人们通过这些无毛的皮肤入口适当地冷却身体，他们可以进行的耐力和力量训练量的增加实际上是相当显着的。
Andrew Huberman:
安德鲁·休伯曼：
So again, as it relates to hyperthermia, if someone is overheating, by all means try and get them out of that heat.
再次强调，由于这与体温过高有关，如果有人过热，请务必设法让他们摆脱高温。
Get them to stop exercising.
让他们停止锻炼。
You can die from hyperthermia.
您可能会死于高热。
Try and cool the bottoms of the feet, the palms of their hands, and the upper portion of their face.
尝试冷却脚底、手掌和脸部的上半部分。
That does not mean that it would be a bad idea to put cold water on the top of their head.
这并不意味着把冷水浇在他们的头上是一个坏主意。
That probably would also help.
这可能也会有帮助。
And perhaps on their neck.
也许在他们的脖子上。
What is probably not going to be a good idea is to do the more standard thing of draping someone in cold towels on the surface of their body, because as I mentioned in the beginning of the episode, that thermostat in the hypothalamus, the medial preoptic area, will typically react to that by increasing core body temperature further.
更标准的做法可能不是一个好主意，即用冷毛巾覆盖某人的身体表面，因为正如我在本集开头提到的，下丘脑（内侧视前区）的恒温器通常会通过进一步提高核心体温来对此做出反应。
Andrew Huberman:
安德鲁·休伯曼：
The effects of glabrous skin cooling on physical performance are truly remarkable, provided the glabrous skin cooling is done correctly.
只要正确地进行无毛皮肤冷却，无毛皮肤冷却对身体表现的影响确实是显着的。
And I want to point out that the main degree of effect is on volume, or the ability to do more work.
我想指出，影响的主要程度是在数量上，或者说做更多工作的能力上。
And I want to point this out because I think that many people, certainly in the exercise science community, but even in the general public, when they hear about some of these effects that are measured in the laboratory, they sort of look at those effects a bit askance, and they think, "Well, that's not possible, right?" Effects, for instance, that have been documented showing doubling or tripling of the number of dips that one can do in a relatively short amount of time.
我想指出这一点，因为我认为很多人，当然是运动科学界的人，但即使是普通公众，当他们听到实验室测量到的一些影响时，他们会对这些影响有点怀疑，他们会想，“嗯，这不可能，对吧？”例如，已记录的效果显示，人们可以在相对较短的时间内完成双倍或三倍的双臂屈伸次数。
Or doubling of the number of pull-ups one can do, or 14% increases in strength, or even comparable degrees in increase in weight training output to people who are on performance-enhancing, drugs, et cetera, et cetera.
或者将一个人能做的引体向上次数增加一倍，或者力量增加 14%，甚至与那些服用增强成绩、药物等的人相比，重量训练输出的增加程度相当。
Andrew Huberman:
安德鲁·休伯曼：
Part of the confusion is that the effects of proper palmar cooling, because it almost always is done by palmar cooling and less often in these experiments by cooling of the bottoms of the feet and the upper portion of the face, but those effects tend to be the ability to do more work over time.
部分令人困惑的是适当的手掌冷却的影响，因为它几乎总是通过手掌冷却来完成，在这些实验中很少通过脚底和面部的上部冷却来完成，但这些影响往往是随着时间的推移做更多工作的能力。
And just to illustrate some of the major effects that the Heller Lab has seen and that are documented in this manuscript that I'll share with you in a moment, the typical protocol is to have people come in and do some endurance training, so running on a treadmill, and to have a condition where one group is actually doing palmar cooling while they are on a bike or on a treadmill, and inevitably the outcome is that they can do more work.
只是为了说明海勒实验室已经看到的一些主要效果，这些效果记录在我稍后将与您分享的这份手稿中，典型的方案是让人们进来进行一些耐力训练，例如在跑步机上跑步，并设置一个条件，其中一组实际上在骑自行车或跑步机上进行手掌冷却，结果不可避免地是他们可以做更多的工作。
They can pedal further at a given speed, or they can run longer at a given speed than people who are not doing palmar cooling or who are receiving cooling by way of cold compress to the back of the neck or ice pack to the armpits, et cetera.
他们可以在给定的速度下踩得更远，或者在给定的速度下比那些没有进行手掌冷却或通过冷敷颈后或冰袋冷敷腋窝等方式接受冷却的人跑得更远。
Andrew Huberman:
安德鲁·休伯曼：
So the effects of palmar cooling are very clear and very robust, and in the context of endurance exercise, almost always allow people to do more work, to go longer with less perceived effort, and to quit later, so to speak.
因此，手掌冷却的效果非常明显且非常强大，并且在耐力锻炼的背景下，几乎总是允许人们做更多的工作，以更少的感知努力坚持更长的时间，并且可以说稍后退出。
In terms of strength training, they've looked at the capacity to perform sets of dips.
在力量训练方面，他们研究了进行多组臂屈伸的能力。
So one of the more famous examples of this that Dr. Heller shares in the episode that we did earlier, and that you can find at hubermanlab.com, involves someone coming in and doing sets of dips, maybe 40 dips.
海勒博士在我们之前做的一集中分享了一个最著名的例子，你可以在 hubermanlab.com 上找到这个例子，其中一个人进来做一组臂屈伸，也许是 40 次臂屈伸。
This person actually could do 40 dips on their first set.
这个人实际上可以在第一组中完成 40 次臂屈伸。
Then, resting for a period of two to three minutes, and then doing 35, and then resting for a period of two or three minutes, and then doing progressively fewer and fewer and fewer to the point where over a period of time, they add up the total number of dips that they can do, and then they have them come back after a period of recovery.
然后，休息两到三分钟，然后做35个，再休息两到三分钟，然后逐渐越来越少，直到一段时间内，他们把能做的臂屈伸总数加起来，然后让他们恢复一段时间后再回来。
So not immediately after, but take a couple of days, come back and do effectively the same protocol, but during their rest periods, they're doing two minutes of palmar cooling, which essentially allows heat to move out of the body, lowering core body temperature, in other words.
因此，不是立即进行，而是需要几天的时间，回来并有效地执行相同的方案，但在休息期间，他们会进行两分钟的手掌冷却，这基本上可以让热量排出身体，换句话说，降低核心体温。
Andrew Huberman:
安德鲁·休伯曼：
And what they find is that they see enormous increases in the total number of dips that people can do.
他们发现人们可以做的臂屈伸总数大幅增加。
But that doesn't mean that the person goes from being able to do 40 dips to being able to do 50 dips or 60 dips on that first set.
但这并不意味着该人在第一组中从能够做 40 次臂屈伸到能够做 50 次或 60 次臂屈伸。
What it means is that they are able to do 40 on the first set, then 40 on the second, then 38 on the third, and so on and so forth, so that the total duration of the workout is extended, and yet they're doing much more work, even though it takes more time.
这意味着他们可以在第一组做 40 次，然后在第二组做 40 次，然后在第三组做 38 次，以此类推，这样训练的总持续时间就延长了，但他们做的工作却多得多，尽管需要更多的时间。
So that's an important point, and I think a point that perhaps wasn't as clear or as clearly made by me in the previous episodes that discussed this topic.
所以这是一个重要的观点，我认为这一点可能在我之前讨论这个主题的剧集中没有明确或明确地提出。
Andrew Huberman:
安德鲁·休伯曼：
For those of you that are interested in exploring palmar cooling, first of all, I recommend taking a brief glance or even a deep dive into this study, which is entitled "Work volume and strength training responses to resistive exercise improve with periodic heat extraction from the palm." In this study, they describe big increases in anaerobic — meaning strength training — output, things like improvement in dips, improvement in bench press, improvement in pull-ups, et cetera in human subjects.
对于那些有兴趣探索手掌冷却的人，首先，我建议您简要浏览甚至深入研究这项研究，该研究的标题是“通过手掌定期排热，可以改善阻力运动的工作量和力量训练反应”。在这项研究中，他们描述了人类受试者无氧运动（即力量训练）输出量的大幅增加，例如双杠臂屈伸的改善、卧推的改善、引体向上的改善等等。
And it's a really nice study and points to some of the protocols that you might be able to adapt in your own setup.
这是一项非常好的研究，并指出了一些您可以在自己的设置中采用的协议。
For instance, over six weeks of pull-up training, palm cooling in between sets improved volume by 144%, and this was in experienced subjects.
例如，在超过六周的引体向上训练中，组间手掌冷却将训练量提高了 144%，而且这是针对有经验的受试者。
So that's interesting, because a lot of studies of strength training and improvements in hypertrophy and strength are done in inexperienced, untrained athletes, which changes the picture somewhat compared to experienced athletes.
这很有趣，因为许多关于力量训练以及肌肥大和力量改善的研究都是在缺乏经验、未经训练的运动员身上进行的，与经验丰富的运动员相比，这在一定程度上改变了情况。
Andrew Huberman:
安德鲁·休伯曼：
They found that strength, meaning the one-repetition maximum, increased 22% over 10 weeks in bench-press training.
他们发现，在 10 周的卧推训练中，力量（即一次重复的最大力量）增加了 22%。
And they point to the particularly strong effects of using palmar cooling when people reach plateaus in endurance and strength training.
他们还指出，当人们在耐力和力量训练中达到平台期时，使用手掌冷却的效果特别明显。
And there, I think it's an important point.
我认为这是很重要的一点。
I think that if you're going to explore palmar cooling, it's probably not the sort of thing that you're going to do in every run or in every bout of cycling or in every strength-training session, but that it might be used to vastly increase your volume or vastly increase your endurance in a given session, or a set of sessions, in order to push through plateaus.
我认为，如果你打算探索手掌冷却，那么你可能不会在每次跑步、每轮自行车或每次力量训练中都要做这种事情，但它可能会被用来在一个或一组训练中大幅增加你的训练量或大幅增加你的耐力，以突破平台期。
Andrew Huberman:
安德鲁·休伯曼：
A particularly interesting point in light of that is Dr. Heller has observed again and again that palmar cooling reduces delayed-onset muscle soreness or can eliminate it entirely.
鉴于此，一个特别有趣的点是海勒博士一次又一次地观察到，手掌冷却可以减少迟发性肌肉酸痛或可以完全消除它。
And that's very interesting because it also points to the fact that reducing core body temperature may somehow be involved in short-circuiting the normal mechanisms of delayed-onset muscle soreness.
这非常有趣，因为它还指出了这样一个事实：降低核心体温可能以某种方式参与短路延迟性肌肉酸痛的正常机制。
And you might say, "Well, how would temperature be involved in delayed-onset muscle soreness?"
你可能会说，“那么，温度与迟发性肌肉酸痛有何关系？”
Andrew Huberman:
安德鲁·休伯曼：
Well, I want to refer you back to the meta-analysis that we talked about earlier where the short-duration, very cold temperature exposure after training did indeed reduce delayed-onset muscle soreness, in part through reduction in creatine kinase.
好吧，我想请您回顾一下我们之前讨论过的荟萃分析，其中训练后短时间的极冷温度暴露确实减少了迟发性肌肉酸痛，部分是通过减少肌酸激酶来实现的。
So it's not inconceivable that temperature and delayed-onset muscle soreness are related.
因此，温度和迟发性肌肉酸痛之间的关系并非不可想象。
And that raises perhaps the most important point, which is the way that palmar cooling can improve performance by way of reducing core body temperature is known.
这也许提出了最重要的一点，那就是众所周知，手掌冷却可以通过降低核心体温来提高性能。
Andrew Huberman:
安德鲁·休伯曼：
And that is because when one engages in exercise or muscular output of any kind, strength or endurance exercise, the range of temperatures under which a muscle can perform is actually very narrow.
这是因为，当一个人进行任何类型的运动或肌肉输出、力量或耐力运动时，肌肉可以发挥作用的温度范围实际上非常窄。
There's an enzyme called pyruvate kinase, which is critical to muscle contractions.
有一种叫做丙酮酸激酶的酶，它对肌肉收缩至关重要。
And pyruvate kinase can only function in a very narrow range of temperatures.
并且丙酮酸激酶只能在非常窄的温度范围内发挥作用。
If that temperature gets too hot, meaning if the muscle heats up locally, whether or not by running or cycling or swimming or weight lifting, the ability for that muscle to continue to contract is reduced and eventually is short-circuited completely.
如果温度变得太热，这意味着如果肌肉局部升温，无论是跑步、骑自行车、游泳还是举重，肌肉继续收缩的能力就会降低，最终完全短路。
And I think this is a much under-explored, or at least a much under-discussed, aspect of so-called muscular failure or the failure of one to continue to endure in running.
我认为这是所谓的肌肉衰竭或无法继续坚持跑步的一个尚未充分探索的方面，或者至少是一个未充分讨论的方面。
So for instance, when you run, as compared to a bench press or something, you don't stop running because you can't actually contract the muscles further, but somehow signals about the heating up of muscular tissue are conveyed to the brain, there's a crosstalk there, it's probably bidirectional, and people stop.
例如，当你跑步时，与卧推或其他东西相比，你不会停止跑步，因为你实际上无法进一步收缩肌肉，但不知何故，有关肌肉组织升温的信号被传递到大脑，那里存在串扰，它可能是双向的，人们就会停下来。
They quit, right?
他们退出了，对吗？
This is the quitting reflex.
这就是放弃反射。
Andrew Huberman:
安德鲁·休伯曼：
In strength training, one can no longer perform a repetition or set of repetitions in part because of heating up of the muscle locally.
在力量训练中，由于肌肉局部升温，人们无法再进行一次重复或一组重复。
There are other mechanisms as well, of course, and I realize that.
当然，还有其他机制，我意识到这一点。
But what's very clear from the palmar cooling work is that by simply holding onto a cool object ...
但从手掌冷却工作中可以清楚地看出，只需握住一个凉爽的物体......
remember, not an object so cold that it constricts the vessels of the palms or constricts the vessels on the bottoms of the feet.
请记住，不要使用太冷的物体，以免收缩手掌或脚底的血管。
But by holding onto a relatively cool object in one or both hands in between sets for two minutes or so, you can very efficiently reduce your core body temperature.
但是，在两组之间用一只手或双手握住一个相对凉爽的物体两分钟左右，您可以非常有效地降低核心体温。
And in doing so, reduce the temperature of the muscles that are doing the work, increase the capacity for pyruvate kinase to continue to allow your muscles to contract, and thereby allow you to do more volume of endurance and strength training.
这样做可以降低正在做功的肌肉的温度，增加丙酮酸激酶继续让肌肉收缩的能力，从而让您进行更多的耐力和力量训练。
Andrew Huberman:
安德鲁·休伯曼：
So a simple protocol that Dr. Heller passed to me is find a relatively cool object.
因此，海勒博士传给我的一个简单协议是找到一个相对凉爽的物体。
So you could, for instance, fill two bottles with cold water, maybe put a few ice cubes in there, right?
例如，你可以在两个瓶子里装满冷水，也许可以在里面放一些冰块，对吧？
This is not exact, because we're not talking about the commercial CoolMitt product here, we're talking about an at-home version.
这并不准确，因为我们这里讨论的不是商业 CoolMitt 产品，而是家用版本。
Or, use a pack of frozen blueberries or broccoli, a pack of those, as what he described.
或者，使用一包冷冻蓝莓或西兰花，一包这些，正如他所描述的那样。
And then in between sets to put your hands, and ideally you'd put the bottoms of your feet, but that's not always feasible in most gyms where they won't let you take off your shoes and so forth.
然后在两组之间放置你的手，理想情况下你应该放置你的脚底，但这在大多数健身房并不总是可行的，因为他们不会让你脱掉鞋子等等。
But to put the palms of your hands on that cool surface for a minute or two minutes between sets and then returning to your sets of work.
但在两组之间将手掌放在凉爽的表面上一两分钟，然后返回到你的工作组。
Andrew Huberman:
安德鲁·休伯曼：
Now, if you are heating up through other mechanisms like you're wearing a stocking cap, and you're in a very warm environment, this might not have as potent of an effect as if you were to do this cooling in a more moderate environment, wearing lighter clothing, et cetera.
现在，如果您通过其他机制加热，例如戴上袜子帽，并且您处于非常温暖的环境中，那么这可能不会像您在更温和的环境中、穿着较轻的衣服等情况下进行冷却那样有效。
Andrew Huberman:
安德鲁·休伯曼：
So by all means, warm up to do your exercise, lubricate your joints, and get into a place where you're not going to injure yourself doing whatever form of exercise you do.
因此，无论如何，要热身运动，润滑关节，并在进行任何形式的运动时都不会受伤。
But then if you'd like to explore palmar cooling — I know a number of people who have written to me saying they heard about palmar cooling on the episode with Dr. Heller, they've tried this and they see quite excellent results.
但如果你想探索手掌冷却——我知道很多人写信给我说他们在海勒博士的剧集中听说过手掌冷却，他们已经尝试过，并且看到了非常好的结果。
It does take some discipline.
这确实需要一些纪律。
It's one thing to just hang out in the gym and play on your phone in between sets.
在训练间隙去健身房玩玩手机是一回事。
It's another to do deliberate cooling with your palms, or the bottom is your feet, or the upper portion of your face.
用手掌、底部或脚部或脸部的上半部分进行刻意冷却是另一回事。
You might get some weird looks, but of course, you'll be the one doing significantly more volume, not experiencing delayed-onset muscle soreness, and achieving better endurance and strength gains, were you to do this properly.
你可能会看到一些奇怪的表情，但当然，如果你做得正确的话，你将成为那个做更多运动量的人，不会出现延迟性肌肉酸痛，并获得更好的耐力和力量增益。
Andrew Huberman:
安德鲁·休伯曼：
Now, as a final topic related to the use of deliberate cold exposure for improving health and performance, I'd like to touch on this theme that exists online, on social media, on YouTube, and in various fitness communities, of using deliberate cold exposure to the groin, in particular to the testicles, in order to try and increase testosterone.
现在，作为与利用故意冷暴露来改善健康和表现相关的最后一个主题，我想谈谈在线、社交媒体、YouTube 和各种健身社区中存在的这个主题，即故意对腹股沟（特别是睾丸）进行冷暴露，以尝试增加睾丸激素。
And while this might sound really kooky, indeed, this practice exists.
虽然这听起来很奇怪，但这种做法确实存在。
Indeed, if you were to go onto Amazon, there are actually ice-pack underwear that are being marketed for sake of increasing testosterone.
事实上，如果你去亚马逊，你会发现实际上有一些冰袋内衣正在销售，以增加睾丸激素。
Andrew Huberman:
安德鲁·休伯曼：
Now, I am not aware of any specific well-controlled studies that show that this indeed works.
现在，我不知道有任何具体的严格控制的研究表明这确实有效。
I can imagine, based on what I know about the nervous system, testosterone and cold, et cetera that there are a couple of mechanisms by which one might experience increases in testosterone as a consequence of deliberate cold exposure.
根据我对神经系统、睾丸激素和寒冷等的了解，我可以想象，有几种机制可以使人因故意暴露在寒冷中而导致睾丸激素增加。
Andrew Huberman:
安德鲁·休伯曼：
First off, let me say, there is no reason why you would have to apply these ice packs in the way that I just described.
首先，我要说的是，您没有理由必须按照我刚才描述的方式使用这些冰袋。
One could, of course, take a cold shower; one could, of course, use cold immersion of various kinds, and you're still going to get that exposure of the groin and the testicles to cold.
当然，可以洗个冷水澡；当然，人们可以使用各种不同的冷浸方法，但腹股沟和睾丸仍然会暴露在寒冷中。
Now, I should point out that people do report, at least anecdotally, increases in testosterone as a consequence of this practice.
现在，我应该指出，人们确实报告说，至少在传闻中，由于这种做法，睾酮水平有所增加。
And I have to imagine that they are measuring their serum testosterone, that they're not just guessing that their testosterone went up.
我必须想象他们正在测量他们的血清睾酮，他们不仅仅是猜测他们的睾酮上升了。
If you know of a study exploring this directly, please let me know.
如果您知道有一项直接探索这一问题的研究，请告诉我。
Put it in the comment section on YouTube or even just email me.
将其放在 YouTube 上的评论部分，甚至直接给我发电子邮件。
We have an email that you can find at hubermanlab.com.
您可以在 hubermanlab.com 上找到我们的电子邮件。
Please email me the reference.
请给我发电子邮件参考。
I wasn't able to find a reference.
我无法找到参考。
But I can imagine two reasonably plausible mechanisms by which deliberate cold exposure to the groin, in particular the testicles, would increase testosterone.
但我可以想象两种合理的机制，故意冷暴露于腹股沟，特别是睾丸，会增加睾丸激素。
Andrew Huberman:
安德鲁·休伯曼：
The first is somewhat direct, which is that anytime you cool a body surface, if it's cold enough, you're going to get vasoconstriction.
第一个有点直接，那就是只要你冷却身体表面，如果足够冷，你就会出现血管收缩。
And then subsequently you're going to get a rebound increase in vasodilation.
然后你的血管舒张就会反弹增加。
Meaning you're going to constrict the blood vessels in that area, and then after the cold is removed, there's going to be more blood flow to that area.
这意味着你要收缩该区域的血管，然后在寒冷消除后，会有更多的血液流向该区域。
And of course, blood flow relates to organ health and tissue health generally.
当然，血流量通常与器官健康和组织健康有关。
So perfusion of that region and the gonads, to be specific, with additional blood, you could imagine in some ways increasing testosterone.
因此，具体来说，用额外的血液灌注该区域和性腺，您可以想象以某种方式增加睾酮。
That's reasonably plausible.
这是相当合理的。
Andrew Huberman:
安德鲁·休伯曼：
The other, probably more likely mechanism, relates to the dopamine increases caused by cold exposure that we talked about earlier.
另一种可能更可能的机制与我们之前讨论过的寒冷暴露引起的多巴胺增加有关。
Again, anytime you have a somewhat stressful stimulus, but in particular with cold exposure, it seems that the catecholamines norepinephrine, epinephrine, and dopamine all increase.
同样，每当你受到某种程度的压力刺激时，尤其是在寒冷的环境下，儿茶酚胺、去甲肾上腺素、肾上腺素和多巴胺似乎都会增加。
And dopamine is known to be in the pathway that can stimulate testosterone.
众所周知，多巴胺存在于刺激睾酮的途径中。
And so while there isn't a direct relationship between dopamine stimulating testosterone, there is an interesting pathway whereby dopamine increases can trigger increases in things like luteinizing hormone, which can trigger increases in testosterone, as well as estrogen, for that matter.
因此，虽然多巴胺刺激睾酮之间没有直接关系，但有一个有趣的途径，多巴胺的增加可以触发黄体生成素等物质的增加，黄体生成素可以触发睾酮和雌激素的增加。
Andrew Huberman:
安德鲁·休伯曼：
So I know that there are a lot of people out there that are interested in the use of cold exposure for increasing testosterone, and some of those people and communities are indeed using cold exposure directly on the gonads, on the testes, in order to do this.
所以我知道有很多人对使用冷暴露来增加睾酮感兴趣，其中一些人和社区确实直接在性腺、睾丸上使用冷暴露来做到这一点。
I'm not certain that that direct contact is necessary, and in some cases it might actually be quite dangerous, or you at least should be careful in terms of the tissues there and avoiding damage.
我不确定直接接触是否必要，在某些情况下它实际上可能非常危险，或者您至少应该小心那里的组织并避免损坏。
But nonetheless, I think that a dopamine impact on testosterone is very likely, given the 250% increases in dopamine that have been observed with cold-water immersion.
但尽管如此，我认为多巴胺对睾酮的影响很有可能，因为观察到冷水浸泡会使多巴胺增加 250%。
And all of that points to the fact that cold-water immersion very likely increases testosterone, but as a downstream consequence of the cold-water immersion effects on dopamine and luteinizing hormone.
所有这些都表明，冷水浸泡很可能会增加睾丸激素，但这是冷水浸泡对多巴胺和黄体生成素产生影响的下游结果。
Andrew Huberman:
安德鲁·休伯曼：
And again, there's no reason to think that the increases in luteinizing hormone wouldn't also increase estrogen.
再说一遍，没有理由认为黄体生成素的增加不会同时增加雌激素。
Probably not to dangerous or levels that one would want to avoid, but I don't think that there's anything particularly specific about cold for inducing testosterone and not other hormones.
可能不会达到人们想要避免的危险或水平，但我不认为寒冷对于诱导睾酮而不是其他激素有什么特别的作用。
I think it's very likely that it increases a number of different hormones.
我认为它很可能会增加许多不同的激素。
I do hope that there will be a systematic study on this in the not-too-distant future.
我希望在不久的将来能够对此进行系统的研究。
I also hope to not be a subject in the cooling-of-the-gonads experiment.
我也希望不要成为性腺冷却实验的对象。
Andrew Huberman:
安德鲁·休伯曼：
Now, I promised you the last topic was the last topic, but there's one other really important point that I think everyone should be aware of if you're going to use deliberate cold exposure.
现在，我向您保证最后一个主题就是最后一个主题，但还有一个非常重要的一点，我认为如果您打算使用故意的冷暴露，每个人都应该意识到这一点。
And that brings us back to the very first thing that we discussed today along the lines of deliberate cold exposure, which is that your baseline temperature is going to be lowest about two hours before you wake up.
这让我们回到了今天讨论的第一件事，即刻意暴露在寒冷环境中，即您的基线温度将在您醒来前两小时左右达到最低。
It's going to increase in the morning and as you wake up, and increase throughout the day and afternoon, and then start to drop in the evening, and come down at night as you head to sleep.
它会在早上和你醒来时增加，并在白天和下午增加，然后在晚上开始下降，并在晚上睡觉时下降。
Andrew Huberman:
安德鲁·休伯曼：
I also want you to remember that if you are to cool the external portion of your body, in particular your torso, the net effect of that is going to be an increase in body temperature.
我还希望您记住，如果您要冷却身体的外部部分，特别是躯干，其最终效果将是体温升高。
So for many people, not all, but for many people, if you are going to do deliberate cold exposure, you are going to increase your core body temperature.
所以对于很多人来说，不是全部，但是对于很多人来说，如果你打算刻意暴露在寒冷中，你的核心体温就会升高。
And that makes sense if you think about how deliberate cold exposure can increase metabolism by increasing thermogenesis.
如果您考虑一下故意的寒冷暴露如何通过增加产热来增加新陈代谢，这是有道理的。
Andrew Huberman:
安德鲁·休伯曼：
What that all means is that if you are doing your deliberate cold exposure early in the day, you are going to get yet a further increase in core body temperature that would be associated with wakefulness, your ability to be alert that morning or throughout the day, and so on.
这一切意味着，如果你在一天的早些时候进行刻意的寒冷暴露，你的核心体温将会进一步升高，这与清醒、你在早上或全天保持警觉的能力等等有关。
It also means that if you do your deliberate cold exposure very late in the evening or at night, so 6:00 p.m., 7:00 p.m., 9:00 p.m.
这也意味着，如果您在深夜或夜间有意进行冷暴露，例如下午 6:00、晚上 7:00、晚上 9:00。
and so on, you are going to increase your core body temperature.
等等，你会增加你的核心体温。
And if you recall, a decrease in core body temperature of one to three degrees is not just beneficial, but is necessary in order to get into deep sleep and remain in deep sleep.
如果您还记得的话，核心体温降低一到三度不仅是有益的，而且是进入深度睡眠并保持深度睡眠所必需的。
Andrew Huberman:
安德鲁·休伯曼：
So the takeaway from this is, deliberate cold exposure done properly will increase your core body temperature and make you feel more alert.
因此，我们得出的结论是，正确地刻意暴露在寒冷环境中会增加你的核心体温，让你感觉更加警觉。
So if you're doing it early in the day, that's probably terrific, given that most of us want to be alert during the day.
因此，如果您在一天的早些时候这样做，那可能会很棒，因为我们大多数人都希望在白天保持警觉。
However, if you do it too late in the day, evening, or night, it can disrupt sleep by way of disrupting your core body temperature.
然而，如果你在白天、晚上或晚上做得太晚，可能会通过扰乱你的核心体温来扰乱睡眠。
Now, the caveat to that is I myself tend to do my deliberate cold exposure early in the day, maybe not first thing in the morning, but midmorning, maybe as late as 3:00 or 4:00 in the afternoon in some cases.
现在，需要注意的是，我自己倾向于在一天的早些时候进行刻意的冷暴露，也许不是早上的第一件事，而是上午，在某些情况下可能晚至下午 3:00 或 4:00。
In the longer days of summer, I might do it even later, 5:00 or 6:00 p.m., and have no trouble sleeping.
在白天较长的夏天，我可能会做得更晚，下午 5:00 或 6:00，而且睡觉也没有问题。
Andrew Huberman:
安德鲁·休伯曼：
I have done deliberate cold exposure very late at night, 10:00 p.m., 11:00 p.m.
我曾在深夜、晚上 10:00、晚上 11:00 故意进行冷暴露。
and so on, as part of a 30-day challenge of doing deliberate cold exposure every day for 30 days.
等等，作为 30 天挑战的一部分，每天进行有意识的寒冷暴露，持续 30 天。
And I got sloppy with my timing, and then in order to not miss a day, I would do it at 11:00 o'clock at night.
而且我的时间安排很马虎，然后为了不错过一天，我会在晚上11:00进行。
And I must say I found that I could still fall asleep very easily, even doing deliberate cold exposure very late at night.
我必须说，我发现我仍然可以很容易地入睡，即使是在深夜故意暴露在寒冷中。
However, on those particular days, I was particularly busy, and so I was particularly exhausted when I arrived at the deliberate cold exposure, and I had no trouble falling asleep after doing deliberate cold exposure and then taking a nice warm shower and then going to sleep.
不过那几天我特别忙，所以到了刻意冷的时候就特别累，刻意冷之后我就很顺利地睡着了，然后洗了个热水澡，然后就睡了。
But I could imagine that because of the increases in core body temperature caused by deliberate cold exposure, that were one to do that too late in the day, evening, or night, that it could indeed disrupt your sleep.
但我可以想象，由于故意暴露在寒冷中会导致核心体温升高，如果在白天、晚上或晚上太晚这样做，确实会扰乱你的睡眠。
So my recommendation would be, for most people, only do deliberate cold exposure if you are prepared to be fairly alert for the next one, to four, or maybe even six hours following that deliberate cold exposure.
因此，对于大多数人来说，我的建议是，只有在您准备好在下一次刻意的寒冷暴露后保持相当警惕的情况下，才进行刻意的寒冷暴露，即在刻意的寒冷暴露后的四个甚至六个小时内。
Andrew Huberman:
安德鲁·休伯曼：
So for today's episode, as is the case with most episodes of the Huberman Lab podcast, I covered a lot of material.
因此，对于今天的这一集，就像 Huberman Lab 播客的大多数剧集一样，我介绍了很多材料。
We talked about mechanisms of catecholamines and stress and pulsatile release of epinephrine, metabolism, mental effects, performance, glabrous skin cooling, and on and on and on.
我们讨论了儿茶酚胺的机制、压力和肾上腺素的脉冲释放、新陈代谢、精神影响、表现、无毛皮肤冷却等等。
And while the goal, of course, is to make sure that everyone arrives at specific, very clear, mechanistic and actionable protocols, I do realize that it is an immense amount of information.
当然，虽然目标是确保每个人都达成具体的、非常清晰的、机械的和可操作的协议，但我确实意识到这是一个巨大的信息量。
And for that reason, I've created a list of deliberate cold-exposure protocols aimed at improving mental toughness and resilience, mood, performance, metabolism, reducing inflammation, and so on and so forth.
出于这个原因，我特意创建了一系列冷暴露方案，旨在提高心理韧性和弹性、情绪、表现、新陈代谢、减少炎症等等。
All of those have been condensed into succinct form and can be found at the Huberman Lab Neural Network Newsletter.
所有这些都被浓缩成简洁的形式，可以在 Huberman 实验室神经网络通讯中找到。
Andrew Huberman:
安德鲁·休伯曼：
This is a monthly or semimonthly newsletter that we release that includes takeaways from the podcast and protocols.
这是我们发布的月度或半月度时事通讯，其中包括播客和协议的要点。
You can access those protocols, zero cost, by simply going to hubermanlab.com, signing up for the Neural Network Newsletter; it's very easy to do.
您只需访问 hubermanlab.com，注册神经网络通讯，即可零成本访问这些协议；这很容易做到。
You just supply your email and you will receive the newsletter.
您只需提供您的电子邮件，您就会收到新闻通讯。
We do not share your email with anybody else.
我们不会与其他人分享您的电子邮件。
In fact, we have our privacy policy laid out on the hubermanlab.com website, so you can find that there.
事实上，我们的隐私政策已在 hubermanlab.com 网站上列出，因此您可以在那里找到。
And the protocols that I've designed should make it very straightforward for you to create a set of protocols that you could use with cold showers, with cold immersion, with or without ice, in combination with exercise specifically for one goal or another, or to accomplish multiple goals simultaneously.
我设计的方案应该使您能够非常简单地创建一套方案，您可以使用冷水淋浴、冷水浸泡、加冰或不加冰、结合专门针对一个或另一个目标的锻炼，或者同时实现多个目标。
Andrew Huberman:
安德鲁·休伯曼：
If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.
如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。
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。
You can also now leave reviews on Spotify, so we'd appreciate if you would do so.
您现在还可以在 Spotify 上留下评论，如果您愿意这样做，我们将不胜感激。
If you have suggestions for future guests, or topics that you would like us to cover, or feedback generally for the Huberman Lab Podcast, please put that in the comment section on YouTube.
如果您对未来的嘉宾有建议，或者您希望我们报道的主题，或者对 Huberman 实验室播客的一般反馈，请在 YouTube 上的评论部分中提出。
Andrew Huberman:
安德鲁·休伯曼：
Please also check out the sponsors mentioned at the beginning of today's episode; that is the best way to support this podcast.
另请查看今天节目开头提到的赞助商；这是支持这个播客的最好方式。
If you're not already subscribed to Huberman Lab on Instagram and Twitter, please do so.
如果您尚未在 Instagram 和 Twitter 上订阅 Huberman Lab，请订阅。
There I cover science and science-related tools that sometimes overlap with the content of the podcast, but oftentimes is distinct from the information covered on this podcast.
我在那里介绍了科学和科学相关的工具，这些工具有时与播客的内容重叠，但通常与该播客所涵盖的信息不同。
Andrew Huberman:
安德鲁·休伯曼：
So thank you once again for joining me in the discussion about the use of deliberate cold exposure for health and performance.
再次感谢您与我一起讨论故意暴露在寒冷环境中以促进健康和表现。
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