燃烧脂肪、加倍能量的神秘冷水技巧

实际上，德国的研究表明，当身体接触寒冷后，γ干扰素和白细胞介素-4的水平会上升，两者协同作用更强，有助于增强免疫力。

In fact, the German study indicated that gamma interferon and interleukin-four are elevated and work more synergistically after the body is exposed to cold, and that helps to improve the immune system.

许多研究人员认为，这能降低你患上感冒、流感和其他感染后出现严重症状的风险。

And many researchers believe that lowers your chance of having major symptoms from colds, flus, and other infections.

好了，我们回到播客上来。

Well, back to the podcast.

今天的节目讲的是一个能燃脂、让你精力翻倍的冷水秘诀。

Today's episode is on the secret cold water trick that burns fat and doubles your energy.

这个方法我坚持了很久，也帮很多人实践过。

This is something I've been doing on a regular basis for a long time and I've helped a lot of other people do it.

你们今天可有福了，我也很想知道你们尝试之后有什么感受。

You guys are in for a treat and I would love to hear what you experienced when you did this as well.

所以你们不妨试试，然后发邮件到 info@doctorjockers.com，告诉我们你们对这个冷水方法的看法，以及尝试后的变化。

So you're in for a treat and you can email us at info@doctorjockers.com and let us know what you think of this amazing cold water trick and what you noticed after you did it.

欢迎发邮件到 info@doctorjockers.com 和我分享。

So email me at info@doctorjockers.com.

你也可以把任何健康问题发邮件给我。

You can also email me any health questions that you have.

邮箱是 info@doctorjockers.com。

Info at doctor jockers dot com.

如果你需要专业的健康指导，就去 infodrjockers.com。

And if you're looking for detailed health coaching, then the place to go is just infodrjockers.com.

在邮件主题里写上‘健康指导’就行。

Type in health coaching in the subject line.

我们有一支非常出色的健康指导团队，为全球各地的人提供一对一服务。

We have amazing health coaches that work one on one with people all over the world.

我们会分析你的检测报告。

We look at labs.

我们会帮你安排检测，专门针对线粒体健康、炎症、肠道健康等各项指标。

We help you order labs, specific labs that look at mitochondrial health, inflammation, everything, gut health.

不管你需要哪项检测，我们都会尽量帮你控制成本。

So whatever labs you need, we try to keep your costs down.

我们不会随便推荐你做五项不同的检查。

So we don't just recommend here's five different labs.

我们会尽量帮你控制成本，只选一到两项，最多三项你真正需要的检查。

We try to keep your costs down and get you a a one or two or maybe three labs that you might need.

然后根据结果，为你量身定制一套方案，结合生活方式调整和营养补充，帮你恢复健康。

And then from there, customize a protocol for you using lifestyle supplements that are gonna help you get well.

如果你想要这样的个性化服务，想要一对一的支持，就去 infodrjockers.com。

And so if you're looking for that, you want that one on one support, it's infodrjockers.com.

在邮件主题里写上‘健康咨询’，我们会把你对接到我们的专业健康顾问。

Type in health coaching in the subject line, and we'll connect you with one of our amazing health coaches.

当然，你也可以随时把其他问题发邮件到 info@doctorjockers.com，我们都会回复。

But again, you can email any questions you have as well to info@doctorjockers.com.

我们一直都在，随时准备为你提供支持。

We are always here to help support you.

如果你喜欢这个节目，别忘了花几秒钟给我们打个五星好评。

And of course, take a moment, leave us a five star review on the podcast if you're enjoying this.

分享给那些你关心的人吧。

Share it with somebody that you know and that you care about.

我们马上进入本期节目。

And we're about to jump into the episode.

在开始之前，先听一段赞助商的广告。

But first, a message from one of our sponsors.

愿上帝保佑大家。

God bless you all.

再插播一条赞助商的信息。

And just a quick message from one of our sponsors.

直接进入节目吧。

Go right into the episode.

最近有个有机护肤品牌叫Pureance，在《ELLE》《Cosmopolitan》和《洛杉矶周刊》上都引起了关注。

There's an organic skincare brand called Pureance that has been turning heads recently in Elle, Cosmopolitan, and the LA Weekly.

到目前为止，他们已经帮助超过六万名女性重新爱上自己的肌肤。

To date, they've helped over 60,000 women to fall in love with their skin complexion again.

Pureance提供纯净天然的护肤产品，不含刺激性防腐剂。

Pureance delivers clean, organic skin care without harsh preservatives.

他们的细胞修复精华含有温和的视黄醇替代成分——桦木醇。

Their Cellular Restore Serum features a gentle alternative to retinol called bakuchiol.

在一项小型测试中，92.9%的女性在使用细胞修复精华三周后，皱纹明显减少。

In a small focus group, ninety two point nine percent of women saw fewer wrinkles after just three weeks of applying Cellular Restore Serum.

他们的细胞保湿精华含有银耳提取物，比透明质酸更能深入滋养肌肤底层。

Their cellular hydration serum contains Tremella Mushroom, which hydrates the deepest layers of skin better than hyaluronic acid.

还有这款提亮紧致眼部精华霜。

Then there's Lift and Glow organic eye eye cream.

如果你想淡化黑眼圈，恢复肌肤光泽，一定会爱上这款提亮紧致眼部精华霜。

If you wanna lighten the appearance of dark under eye circles and restore a radiant complexion, then you'll love Lift and Glow.

最后是他们的均匀亮肤精华。

Finally, they have Even Glow Serum.

均匀亮肤精华含有卡卡杜李，其维生素C含量是橙子的100倍。

Even Glow features Kakadu plum, which delivers a 100 times more concentrated vitamin c than oranges.

Even Glow 对淡化色斑效果特别好。

Even Glow works wonders for reducing dark spot appearance.

现在限时优惠，所有 Pureance 产品直降 35%。

And right now, for a limited time, you can save 35% on all these great Pureance products.

只需访问 pureance.com，结账时输入优惠码 Jockers，就能立减 35%。

Simply go to Pureance, which is pureance.com, pureance.com, and enter the coupon code Jockers, j o c k e r s, at checkout to save 35% on your order today.

访问 pureance.com，使用优惠码 Jockers，今天下单立省 35%。

That's pureance.com, and the coupon code is Jockers to save 35% on your order today.

虽然大多数人喜欢用温水洗澡，但研究显示，短暂接触冷水能显著促进燃脂、改善脑力、提升情绪、缓解疼痛、增加能量并增强免疫力。

While most of us love taking showers and baths in warm water, studies have shown that you can get remarkable results for fat burning, brain function, mood, pain relief, energy, and immune function through short bouts of cold water exposure.

在燃气和热水普及之前，用冷水洗澡是很平常的事。

You see, before the advent of gas and water heating, it was common to bathe in cold water.

如今，芬兰、俄罗斯、泰国、韩国和日本都有长期使用冷水浴来保持健康的传统。

Today, people in Finland, Russia, Thailand, Korea, and Japan have a long history of cold showering for great health.

事实上，北极熊俱乐部的人冬天坚持冬泳，他们说记忆力更好了，情绪和精力也提升了。

In fact, the Polar Bear Club engages in winter swimming as escapades, and they report better memory, better mood and energy.

那些长期受慢性疼痛、类风湿性关节炎和哮喘困扰的人，报告说冷水浸泡带来了明显改善。

And people who have suffered with chronic pain, rheumatoid arthritis and asthma have reported great improvement from cold water immersions.

但我得提醒你，如果方法不对，反而可能加重身体问题，导致炎症加剧、精力下降、疼痛加重。

But I have a huge warning because if you do this wrong, you can actually cause more problems in your body that lead to worsening inflammation, energy, and pain.

在这段视频里，我会详细讲讲冷水浴和冰浴的好处以及正确做法，帮你最大化收益，也解答大家最常问的问题。

In this video, I'm gonna review the benefits and best practices for cold showers and cold plunges so you can get the best benefits and answer the most common questions on this.

所以千万别走开，看到最后。

So be sure to stick around to the end.

你知道吗？压力其实能让我们变得更强大。

You see, stress actually makes us stronger.

这叫作毒物兴奋效应。

It's something called hormesis.

我们的祖先一辈子都在经历各种压力源。

You see, ancestrally experienced stressors.

比如寒冷、高温这些，都是祖先必须面对的环境压力。

That means stressors that our ancestors had to experience like cold, for example, or heat, right?

或者长时间挨饿。

Or times without food.

所以禁食其实是一种很好的压力刺激。

That's why fasting can be a great stressor.

或者高强度运动，比如追捕猎物，或者逃命时躲避捕食者，又或者逃离敌人的时候。

Or high intensity exercise when they're running after, you know, an animal they're trying to kill or when they were running away from a predator or running away from somebody that was trying to get them, some sort of, you know, enemy.

这些都是我们的祖先曾经经历过的压力源。

Those are all stressors our ancestors experienced.

正因如此，当我们经历这些压力时，我们的DNA和基因知道该如何适应，它们会激活线粒体——也就是细胞内产生能量的部位。

And because of that, when we experience these, those stressors are our our DNA, our our genetics understand how to adapt and they actually prime our mitochondria, which produces all the energy in our cells.

激活线粒体，促使身体做出适应性改变，让我们变得更强大、更有韧性。

They prime the mitochondria and force adaptations that make us stronger and more resilient.

但你也会过度刺激身体。

But you can also overwhelm your system.

你想给身体施加压力，但同时也得给它足够的时间休息和恢复，这样才能真正适应，变得更强、更有韧性，应对下一次的压力。

See, you give you wanna give your body stress, but you also wanna give your body plenty of time to rest and recover in order to adapt so it can get better, more resilient, and be able to to to handle the next stressor you experience.

我们可以通过洗冷水澡，甚至用冷水泼脸，或者更彻底地全身泡进冰水里，来获得寒冷刺激的好处。

And we can get the benefits of doing cold water stress by doing a cold shower or even using a even using something like cold water and splashing it on your face or going further and doing a full cold plunge.

事实上，现在冰水浴变得特别流行，我自己也在做，它彻底改变了我的生活和精力状态。

In fact, cold plunges now have become extremely popular, and it's something I do that has dramatically transformed my life, my energy.

每次做完，我都感觉特别棒。

I just feel amazing when I'm doing it.

不过我要提醒你，冰水浴或冷水澡的前十五秒总是最难熬的。

But I'll warn you that the first fifteen seconds of a cold plunge or a cold shower are always the hardest.

挺过去之后，身体就会适应，感觉就没那么难了。

After that, your body adapts and it gets easier.

后面我会继续详细解释。

And I'll explain more as we go on.

接下来是它的好处。

So here are the benefits.

第一，当你接触冷水时，会激活肌肉和棕色脂肪里的线粒体，帮助燃烧脂肪、产生更多能量和热量。

Number one, when you're getting that cold water exposure, it activates mitochondria in your muscles and brown fat to burn fat and produce more energy and heat.

你会发现，我们体内有不同类型的脂肪。

You see that we have different types of fat.

有白色脂肪、米色脂肪，还有棕色脂肪。

We have white fat, we have beige fat, and we have brown fat.

棕色脂肪比白色脂肪含有更多的线粒体，能消耗更多能量来产热。

Brown fat contains more mitochondria than white fat and burns more energy to produce heat.

生活在寒冷地区的人，或者常洗冷水澡的人，体内会产生更多棕色脂肪，帮助身体更好地保暖。

Individuals who live in colder climates or use cold showers, they produce more brown fat for greater body heat production.

你会发现，米色脂肪其实可以转化成棕色脂肪。

You see what happens is the beige fat can actually turn into brown fat.

这意味着米色脂肪里的线粒体变多了，脂肪燃烧的效率也更高了。

And so that means there's more mitochondria in that beige fat, which means better fat burning.

这样一来，包裹在器官周围的危险脂肪——内脏脂肪，就会减少，它可是引发炎症的元凶。

So lower amounts of visceral fat, the dangerous fat that surrounds our organ systems that creates inflammation.

脂肪本身是必需的，但我们要的是皮下脂肪，而不是内脏脂肪。

We need fat, like fat is critical, but we want subcutaneous fat.

我们想要的是米色脂肪和棕色脂肪。

We want beige and brown fat.

皮下有一点白色脂肪没问题，但别让它堆积在器官周围。

We want a little bit of white fat subcutaneously, but not around our organs.

那种危险的内脏脂肪，我们一点都不想要。

We don't want that dangerous visceral fat.

棕色脂肪有助于延缓衰老。

Brown fat helps protect us from aging.

它能对抗肥胖，降低退行性疾病的风险。

It fights obesity and reduces the risk of degenerative disease.

冷水会刺激肾上腺素和去甲肾上腺素的分泌，激活脂肪燃烧。

Cold water releases hormones such as adrenaline and norepinephrine that turn on fat burning.

其中一个机制是把白色脂肪转化成米色脂肪，让它更像棕色脂肪，维持体温，从而提升整体代谢率和燃脂能力。

One of the ways it does this is by turning white fat into beige fat, which acts more like brown fat in order to keep body heat elevated, and that increases overall metabolic rate and fat burning.

此外，接触冷水还能增强自控力和专注力。

Also, cold water exposure improves our discipline and our focus.

你看，冷水刺激就像一种天然的阿得拉尔，还没副作用，也不上瘾。

You see, cold water exposure acts like a natural form of Adderall without side effects or addiction.

它是通过激活神经元里的线粒体来实现的。

It does this by activating neuronal mitochondria.

也就是说，大脑神经细胞里的线粒体，简单说就是脑细胞的线粒体。

So that means mitochondria in our nerve cells of our brain, like basically brain cell mitochondria.

同时还能促进大脑释放多巴胺和去甲肾上腺素，提升自律、专注力、集中力和记忆力。

And it also helps release dopamine and norepinephrine in the brain for discipline, focus, concentration, memory.

所以我特别喜欢一大早做，这样一整天都能保持最佳状态。

This is why I love doing it early in the day because it allows me to perform at my best throughout the day.

而且我很喜欢它能改善血液循环。

Also, I love the fact that it improves circulation.

它能刺激一氧化氮释放，扩张血管，让全身组织获得更多血液供应和氧气。

It activates nitric oxide to dilate the blood vessels and increase circulation and oxygenation to all the tissues of the body.

组织供氧越充足，功能就越出色。

The better your tissues are oxygenated, the better they're going to function.

你身体供氧越充足，衰老就越慢，燃脂能力就越强，内脏脂肪也越容易控制。

The slower they're going to age and the more fat burning, the better you are at keeping visceral fat under control when you're well oxygenated.

而且它还能减轻炎症。

Also, it helps reduce inflammation.

当你经历短期的寒冷刺激时，身体会启动冷休克蛋白和内啡肽，降低血液中的炎症因子，促进组织修复。

You see, when you get this this cold exposure, short term cold exposure, it activates these cold shock proteins and endorphins that reduce inflammatory proteins in the bloodstream and they improve tissue healing.

所以这非常关键。

So it's really key.

很多运动员都会这么做，比如赛后泡冰浴。像NFL的跑卫打完一场比赛，浑身被撞得够呛，立马跳进冰水里，就是为了压住炎症、加速恢复。

In fact, you know, a lot of athletes will do, you know, they'll do a cold plunge or they'll do an ice bath to keep inflammation under control after they perform, after like an NFL player, a running back takes a whole bunch of hits in an NFL game, he's gonna be in a ice bath to try to bring down, inflammation and improve tissue healing.

这正是寒冷刺激的妙处。

And that's the great thing about cold exposure.

它还能改善你的心情。

It also helps improve your mood.

神经线粒体功能增强、大脑炎症减轻、内啡肽、多巴胺和去甲肾上腺素水平上升，这些共同作用能缓解焦虑和抑郁，让你整体情绪更好。

The improved neuronal mitochondria, lower brain inflammation, increase endorphins, dopamine and norepinephrine all act to reduce anxiety and depression and improve your overall mood.

它还能改善睡眠。

It also improves sleep.

它能降低一天中晚些时候的压力激素，帮助减压，同时提升睡眠质量。

It helps manage stress by lowering stress hormones later in the day, and it improves sleep quality.

它还能增强免疫力。

It also improves immune function.

冷水刺激已被证明能激活两种重要的抗病毒细胞因子，从而增强免疫系统。

Cold water exposure has been shown to boost the immune system by activating two important virus fighting cytokines.

事实上，德国的研究显示，身体接触寒冷后，γ干扰素和白细胞介素-4水平会上升，协同作用更强，有助于提升免疫力。

In fact, the German study indicated that gamma interferon and interleukin four are elevated and work more synergistically after the body is exposed to cold, and that helps to improve the immune system.

许多研究人员认为，这能降低你患上感冒、流感或其他感染后出现严重症状的风险。

And many researchers believe that lowers your chance of having major symptoms from colds, flus, and other infections.

事实上，荷兰的一项研究发现，那些改用冷水淋浴30秒、60秒或90秒的人，

In fact, one study in The Netherlands, it found that people who switch to cold showers for thirty, sixty, or ninety seconds.

对吧？

Right?

他们分了一组做三十秒的冷水澡，另一组做六十秒，还有一组做九十秒，另外设了一个对照组。

So they had one group doing thirty second shower, another group doing sixty second, another group doing ninety second shower in a control group.

坚持冷水澡九十天的那组人，请病假的次数比没换冷水澡的人少了百分之二十九。

The group that was doing those cold showers for ninety days, they called out sick from work twenty nine percent less than people who didn't switch to cold showers.

所以你生病的频率会更低。

So you get sick less often.

你对寒冷天气以及日常中不断变化的气候更有抵抗力。

You have more resiliency to cold weather and to weather changes in general that we're constantly exposed to.

这其实是一种我们祖先就适应过的压力。

Again, this is an ancestral stress that we can adapt to.

一旦我们适应了，身体就会变得更强大、更有韧性。

And when we adapt, we become stronger and more resilient.

定期洗冷水澡或进行冰浴，也能帮助身体更好地适应极端温度。

Taking cold showers or doing cold plunges on a regular basis also helps your body adapt to these extreme temperatures better.

你想想，突然的天气变化是我们日常生活中最棘手的环境压力之一。

You see, sudden weather changes are one of the more challenging environmental stressors we have to deal with on a regular basis.

所以气温一降，很多人就容易感冒发烧。

And that's why so many people get colds and flus when the temperature drops.

经常洗冷水澡的人适应力更强，身体对这种压力的反应也更有效。

People who take cold showers are more adaptable and their body responds to this stress more effectively.

另外，我喜欢冷水澡和冰浴的一点是，它对皮肤特别好。

Also, I love about cold showers or cold plunges is it's great for skin health.

能帮助减轻浮肿、肿胀和炎症。

It helps reduce puffiness, swelling, inflammation.

还能收缩毛孔。

It helps close your pores.

我每次刮完胡子，都会用冷水冲脸来收缩毛孔，真的对皮肤状态很有帮助。

Like after I shave, I always make sure I get cold water on my face to close my pores, and it actually really helps skin quality.

一氧化氮是衡量血液循环的关键指标，关系到性功能、心血管健康、血压调节以及血管内皮功能。

Nitric oxide is a critical marker for circulation, meaning it's a foundational marker for sexual performance, cardiovascular health, blood pressure regulation, and endothelial function.

JoyMode 是一种日常饮品，能促进一氧化氮的生成，效果是累积的，不仅对性功能有帮助，还能改善心脏健康、控制炎症、增强血管整体韧性。

JoyMode is a daily drink that supports nitric oxide production and the benefits build over time and extend beyond the bedroom to heart health, inflammation management, and overall vascular integrity.

一项经过同行评审的研究显示，每天补充瓜氨酸，仅30天就能让勃起硬度提升50%。

A peer reviewed study showed 50% improvement in erection hardness with daily citrulline supplementation in just thirty days.

勃起本质上是血流的问题。

Erections are a blood flow thing.

如果因为压力、睡眠不足、年龄增长等原因导致血流不畅，第一个受影响的部位就是这里。

If blood flow is off from stress, sleep, aging, whatever, you're going to feel it there first.

JoyMode能帮助提升一氧化氮水平，这种分子能扩张血管，促进血液流动。

JoyMode supports nitric oxide, the molecule that opens your blood vessels up and gets blood flowing.

你可以把它想象成肌酸，每天早上服用，悄悄提升你的基础状态，让你最好的状态变成日常。

Think of it like creatine it gives you a daily edge you take every morning to raise your baseline so your best days quietly become your normal ones.

已经有二十多万男性在使用它。

Two hundred thousand plus guys use it.

无需处方，也没有副作用，只是让血流恢复它本来应有的功能。

No prescription, no side effects, just better blood flow doing what it's supposed to do.

男性们实际感受到的是，每天服用JoyMode的人中有83%报告性表现有所提升。

What guys actually notice with this is eighty three percent of men taking JoyMode daily noticed a boost in sexual performance.

男性用户反馈，使用后阴茎更坚挺、更稳定，耐力提升，临场信心也更强了。

Guys report firmer, more reliable erections, better stamina, and more confidence in the moment.

而且用得越久，效果越明显。

And the benefits get better as you continue to use it.

如果你希望改善血液循环、获得更佳的勃起表现，同时提升心脏健康，JoyMode 为我们的听众准备了专属优惠。

So if you want better blood flow, your best erections and better heart health, JoyMode has a deal for our listeners.

前往 tryjoymode.com/doctorjockers，或者在页面上输入 Doctor。

Go to tryjoymode.com/doctorjockers or you can enter Doctor.

结账时输入 Jockers，立享八折优惠。

Jockers at checkout for 20% off.

也可以直接访问 tryjoymode.com/drjockers，或者在结账时输入 drjockers，享受八折优惠。

That's tryjoymode.com/drjockers, or you can enter drjockers at checkout for 20% off.

JoyMode，自然改善循环、守护心脏健康，提升勃起质量。

JoyMode, better circulation, heart health, and erections naturally.

那么，哪些人不适合洗冷水澡或冰浴呢？

Now who shouldn't do cold showers or cold plunging?

这非常重要。

This is really important.

我不建议孕妇、婴儿，以及有特定心脏问题的人做，比如心律不齐、心动过速、房颤，或者正在服用β受体阻滞剂的人，都别做。

I don't recommend this for pregnant women or infants and people with particular heart conditions, arrhythmias, tachycardia, you have AFib or something like that, or if you have a beta blocker, you don't want to do this.

因为做这个时，你的身体需要做出大量心血管上的调整，可能会给心脏带来太大负担。

It could overwhelm your heart because you do have to make a lot of cardiovascular adaptations as you're doing this.

如果你压力很大，感觉不堪重负，或者极度疲劳，那真不适合做这个。

If you are overstressed, if you just feel overwhelmed, or if you have extreme fatigue, right, it's not a good idea to do this.

事实上，如果你压力很大，最好的开始方式是试试用冷水泡脚。

In fact, the best way to begin, if you're somebody that just feels really stressed, really just try taking a cold water foot bath.

很简单，拿个小盆，倒点冷水，把脚放进去，这样能慢慢让身体适应寒冷，看看你的感受如何。

So basically, all you do is you just get like a little pot, you put cold water in that, you just put your feet in it, and that will start to get your body adapting to the cold exposure and see how you feel.

如果泡完之后反而更难受，说明这个刺激对你来说还是太强了，身体还没准备好。

If you feel even more overwhelmed after that, it it was too stressful for your body, you couldn't adapt.

但这种程度的刺激很小，身体更容易适应，也能慢慢建立起耐受力。

But that would be a very small stressor that your body could adapt to and start building resiliency.

对吧？

Right?

你也可以用冷水冲脸，比如这样有助于收缩毛孔，这种轻微的寒冷刺激，身体是可以慢慢适应的。

You can also do cold water in your face, like for example, to help your pores and getting that cold water will be a very mild stress that your body can adapt to.

接下来一步，就是洗冷水澡。

Now, the next step would be taking a cold shower.

你只需要像平常一样洗澡，但在最后十分钟冲一下冷水。

And basically what you do is you just take a normal shower and finish with ten seconds at the end of your shower.

明白吗？

Okay?

如果洗完感觉还不错，记住，任何冷刺激的前十五秒最难熬，所以我现在只要求你冲十秒。

If you feel good afterwards, remember the ten seconds are gonna the first fifteen seconds of any sort of cold exposure is the worst, Right?

所以我现在只要求你冲十秒。

And so I'm only asking you to do ten seconds here.

如果十秒后感觉良好，就每天或每次洗澡时多加十秒，慢慢增加到最终能坚持六十秒为止。

If you feel good after the ten seconds, continue to add ten seconds each day or each time you take that shower until you get to roughly sixty seconds at the end of your shower.

如果你愿意，也可以慢慢增加到每次淋浴结束时泡两到三分钟的冷水。

And if you want to, you can work up to roughly two to three minutes of cold water exposure at the end of your shower.

那冷浴池呢？

Now, how about a cold plunge tank?

不是每个人都有，但这确实是最好的工具。

Not everybody has this, but this is the ultimate tool.

我最推荐的冷浴池是Desert Plunge。

And my favorite cold plunge tank is desert plunge.

它们效果非常好，用这个代码还能省一百美元，买专属款或宽体款都行。

They are amazing, and you can save a $100 on an exclusive or a wide plunge tank.

直接输入代码：Doctor Jockers。

Just use the code, doctor Jockers.

视频下方的简介里有链接，记得去看看。

Check the link in the notes under this video.

我总是建议从16摄氏度开始。

And I always recommend starting with 60 degrees.

所以你把冷水池设在60度，泡一分钟。

So you set your cold tank at 60 degrees for one minute.

初学者的冷水浸泡温度一般在55到60度之间。

Now beginner level for cold plunging is roughly 55 to 60 degrees.

这是华氏温度，也就是摄氏12到15度，每次泡一到两分钟。

That's Fahrenheit, of course, 12 to 15 degrees Celsius for roughly one to two minutes.

对大多数人来说，理想的每周冷水暴露时间大约是十分钟。

Really don't really the ideal range for most people is gonna be somewhere around ten minutes of cold exposure a week.

而且最好把这十分钟分散开。

And really, you wanna break that up.

把十分钟分到五到七天里，每天大概泡一到两分钟就够了。

So ten minute ten minutes over five to seven days is roughly one to two minutes a day.

这样就能获得这些经过研究验证的绝佳益处。

And that's a great dosage to get these awesome benefits, these research based benefits.

所以初学者可以从华氏55到60度，也就是摄氏12到15度开始，每次泡一到两分钟。

So beginner, you start 55 to 60 degrees Fahrenheit or 12 to 15 degrees Celsius for one to two minutes.

中级水平是华氏50到60度。

Intermediate level is 50 to 60 degrees Fahrenheit.

大约相当于零下10到15摄氏度，每次泡一到两分钟。

That's roughly 10 to 15 degrees Celsius for one to two minutes.

如果你能适应，可以慢慢升级到高级水平。

And then you work your way up to advanced if you're able to do it, if you're able to tolerate it.

不是每个人都能做到，做不到也没关系。

Not everybody is, and that's okay if you don't, if you don't get there.

高级水平是华氏39到50度。

But the advanced level is 39 to 50 degrees Fahrenheit.

大约是零下4到10摄氏度，每次泡一到两分钟。

That's roughly four to 10 degrees Celsius, and you do that for one to two minutes.

我最喜欢在早上从桑拿房出来后立刻泡冷浴。

Now my favorite time to do my cold plunge is right after getting out of my sauna in the morning.

我的早晨例行程序包括在红外桑拿里待大约二十分钟，边读边放松。

So part of my morning routine is I do about twenty minutes in my infrared sauna where I'm reading.

好的。

Okay.

我读书的时候精神特别振奋，同时也在出汗、排毒。

I get a great mental stimulation by reading, but I'm also sweating and detoxifying.

出来后我马上擦干毛巾，直接去泡冰水，泡一到两分钟，水温大概在55到60度之间。

Right after that, I get my towel on and I just go right over to my cold plunge and I get in my cold plunge for one to two minutes, roughly 55 to 60 degrees.

这个温度范围是我最舒服的。

That's kind of the range where I like to be at.

这种冰水刺激让我感觉特别棒，一整天都状态很好。

And you know, that gives me a great cold shock and I feel amazing all day long.

接下来我来回答一些大家常问的问题。

Now let's answer some of these most common questions that I get.

最佳的冷暴露时间应该是多少？

What is the best amount of cold exposure?

其实每周总共十分钟左右就足够了，就像我之前说的。

Well, the optimal amount of cold exposure is about ten minutes a week like I was saying.

之后，收益就开始递减了。

After that, the returns diminish.

所以如果你把这十分钟平均到每周五到七天，每天洗个一到两分钟的冷水澡，或者泡个一到两分钟的冰浴，就能获得最佳效果。

So if you divide ten minutes by five to seven days a week, you really only need to shower in cold water or cold plunge for one to two minutes per day to get the optimal benefits.

你可能会发现，夏天的时候你能更耐受寒冷。

Now what you may notice is you're you have a higher tolerance during the summer.

对吧？

Right?

这也很合理，因为夏天周围温度高，到了天冷的时候，耐受力就会稍微下降。

And that makes sense because you're you have more heat around you and a a slightly lower tolerance as the weather gets cooler.

冬天的时候，十可能会让你觉得太刺激了。

And in the winter, ten minutes may be too stressful for you.

你或许可以尝试每周只泡五分钟，这样反而更适合你。

You may try to get more like five minutes a week and that may work great for you.

所以，最终的合适时长要根据环境温度来调整，找到对你最有效的剂量。

So depending on the overall environmental temperature, that can that can determine your the the right dose for you and and the dose that works.

所以平均是十分钟，但冬天可能五分钟就够了。

So the average is ten minutes, but it might be five minutes in the winter.

夏天的话，十五分钟对你来说可能最理想。

It might be fifteen minutes in the summer that works best for you.

至于一天中最好的时间，冷暴露其实会让身体变暖。

Now, best time of the day, well, you see cold exposure heats up your body.

对吧？

Right?

你可能觉得不会，对吧？

You wouldn't think it does, right?

虽然水是冷的，但身体会适应，反而促进血液循环，增加一氧化氮，帮助产热。

Because it's cold, but your body adapts and actually increases circulation, increases nitric oxide, and so it helps heat.

血液流经的部位越多，产生的热量就越多，再加上棕色脂肪和其中线粒体的激活，都会产热，让你更有精神。

The more blood flows into different areas, the more heat plus you get the brown fat, the mitochondria activation in the brown fat, that all produces heat, and that gets you energized.

但这里有个关键点。

But here's the important thing.

晚上睡觉的时候，你的体温需要降低。

When you're sleeping at night, you need a lower body temperature.

这正是帮助你入睡的关键。

That's what actually helps induce sleep.

所以如果你想好好睡觉，就别在睡前洗冷水澡，或者晚上做冰浴，因为那样会让身体更难降温和入睡。

So if you wanna this is why you wanna avoid taking cold showers before bed or doing a cold plunge in the evening or at night because it could be harder to get to sleep because it's gonna take longer for you to create a lower body temperature.

因此，最适合洗冷水澡或做冰浴的时间是早上，能让你精神焕发，迎接一整天。

So the best time for a cold shower or a cold plunge is early in the day as it fires you up to seize the day.

最后，我想说说为什么我这么喜欢Desert Plunge。

Now, let me finally and finish really with why I love Desert Plunge.

我之前提到过。

I mentioned this earlier.

这个冰浴设备这么棒，首先是因为它产自美国。

The reason why this plunge is so good is number one, it's American made.

安装起来特别简单。

It's really easy to set up.

我这个人比较技术宅，就是喜欢自己动手搞点机械东西。

I am like technical you know, just building stuff mechanically.

但我其实根本不擅长这个。

I'm not good at it at all.

通常我得请人来帮我安装调试。

Like, typically, I have to hire somebody to to set things up.

这次我居然自己把这东西装好了，足见它有多容易 setup，而且它能持续循环水。

I actually was able to set this up myself, and that's that says something for how easy it is to set up, and it keeps the water circulating at all times.

它的保温性能是市面上所有浴缸里最好的。

And it has the best insulation of any tub on the market.

这一点很重要，因为它能比那种布质盖子或普通热水池保持更稳定的水温。

And that's important because it maintains a much more consistent temperature than a tub with a fabric or hot tub type lid.

这样一来，制冷机的负担就小了，能效更高，使用起来也更省钱。

This results in less load on the chiller, and that's important because you get better electrical efficiency, and that means it's cheaper to operate.

制冷机一直在运行，水也一直在循环。

So the the actual chiller is is operating, and the water is circulating at all times.

这样水更干净，运行起来也更高效，对吧？

That makes for cleaner water, and that keeps things more efficiently, right?

但它保温效果特别好，水温能一直保持清凉，就算夏天也不会变热。

But it has really good insulation so the the water stays at a cool temp and it doesn't heat up in the hotter months of the year.

所以你想要一个更省钱、更环保的冷水浴，这就是我喜欢沙漠冷水浴的原因。

So you want a a cold plunge that's cheaper to operate and better for the environment And that's why I like desert plunge.

现在购买专属或大容量冷水浴缸，能省一百美元。

Now you can save a $100 on an exclusive or wide plunge tank.

在沙漠冷水浴官网使用代码 Doctor Jockers，或者查看节目说明里的链接。

Just use the code Doctor Jockers at Desert Plunge, or you can check out the link in the show notes.

再提醒一次，记得用 Doctor Jockers 这个代码。

And again, use that code Doctor.

用这个代码能省一百美元。

Jockers to save $100.

朋友们，如果能买个优质的冷水浴缸当然好，如果暂时不行，先从洗冷水澡开始也行。

Guys, get yourself a great cold plunge or if you're not able to do that, just start with cold showers.

我之前提到过，洗澡最后冲十秒冷水，或者如果你正承受巨大压力、极度疲劳，那就先从泡个冷脚浴开始，好吗？

Like I mentioned, ten seconds at the end of your shower or if you're in that, you know, class of people that's just overwhelmed over stress, extreme fatigue, start with just a cold foot bath, right?

让身体慢慢适应这种轻微的冷刺激，促进冷休克蛋白的生成，激活线粒体和棕色脂肪，你很快就会感受到这些惊人的好处。

Get a mild form of cold shock on your system and allow your body to start to adapt, produce those cold shock proteins, activate the the mitochondria and the brown fat, and you'll start to notice these amazing benefits.

所以朋友们，把这个视频分享给你关心的人吧，我们下次视频再见。

So guys, please share this video with somebody that you know and that you care about, and we'll see you on one of these future videos.

祝你一切顺利。

Be blessed.

好了，今天的内容就到这里。

Well, that's all for this show.

再次感谢你今天抽出宝贵的时间和我一起聊这些。

And I wanna thank you again for spending your valuable time with me today.

如果刚才听到的内容让你有疑问，或者想深入了解，doctorjockers.com 是最好的去处。

And if there was something you heard in this interview that you have questions on or you wanna dive into deeper, then doctorjockers.com is the best place to go.

如果你喜欢这期节目，不妨花几秒钟给我们点个好评。

If you enjoyed this episode, please consider taking just a quick moment and giving us a great review.

你们的评价能帮助我们影响更多人，改变更多人的生活。

Your reviews help us influence more people and transform more lives.

如果你从这期节目中有所收获，请分享给那些你认为会需要的人。

And if you took something valuable away from this episode, then please share it with someone in your life you know it can help.

我们下次播客再见。

We'll see you soon on a future podcast.

祝大家一切安好。

Be blessed, everybody.