精华：桑拿与刻意热暴露的益处

欢迎来到休伯曼实验室精华版，在这里我们将回顾过往节目，为您提供最有效且可操作的、基于科学的心理健康、身体健康和表现提升工具。

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science based tools for mental health, physical health, and performance.

我是安德鲁·休伯曼，斯坦福大学医学院神经生物学和眼科学教授。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

今天，我们要讨论的是关于热的科学。

Today, are talking about the science of heat.

热是一种非凡的刺激因素，意味着当我们处于高温环境中时，它会对我们的生理产生深远影响。

Heat is a remarkable stimulus, meaning when we are in a hot environment, it has a profound effect on our biology.

因此，我们将探讨热与加热的科学，不仅从其作用机制出发，也会如许多听众所关心的那样，讨论与热使用相关的工具，比如桑拿、桑拿的频率、每次桑拿的时长、以及为了实现特定目标和效果，桑拿应保持的温度。

So we're going to talk about the science of heat and heating, both in terms of their mechanisms, and as I know many of you are interested in, the tools related to the use of heat, things like sauna, how often to do sauna, how long to be in the sauna, how hot to be in the sauna for particular goals and outcomes.

效果。

Outcomes.

我们通过两种方式升温。

We heat up two ways.

一种是从外部升温，即我们接触到的物体、穿着的衣物、房间内是否有热源，或者室外或室内是否寒冷；另一种是从内部升温。

We heat up from the outside, meaning the things that we come into contact with, the clothing that we put on our body, whether or not there's heat in the room or whether or not it's cold outside or cold in a room, and we heat up from the inside.

在你生命的每一个阶段，你都有两个不同的体温。

At every point across your entire lifespan, you have two distinct temperatures.

一个是皮肤温度，科学家称之为外壳温度；另一个是核心温度，即你的内脏、器官、神经系统和脊髓的温度。

One is the temperature on your skin, what scientists call your shell, and the temperature of your core, your viscera, meaning your organs, your nervous system, and your spinal cord.

至关重要的是要理解你拥有这两种体温，而且你的大脑会不断向身体发送信号，根据外壳温度决定是应该升温还是降温。

It is vitally important to understand that you have those two temperatures and that your brain is constantly sending out signals to your body as to whether or not it should heat up or cool down depending on the temperature of the shell.

因此，每当我们谈论热量——比如刻意的热暴露，如桑拿——理解的不仅是刺激本身，比如温度有多高、在桑拿里待多久等，还要理解它对你的外壳和核心温度产生的影响。

So anytime we're talking about heat, meaning deliberate heat exposure, things like sauna, it's very important to understand not just the stimulus, how hot something is, how long you're in a sauna, etcetera, but the effect that has on your shell and on your core.

如果你能理解这一点，就能设计出完全契合你目标的方案。

If you can understand that you can design protocols that are literally perfect for your goals.

现在先做一个简短的警告，稍后还会再提醒一次：每当涉及升温时，你必须非常谨慎，因为与降温不同，降温时你可以进入一个较宽泛的低温范围而不损伤组织，但一旦体温升高过多，就很容易进入神经损伤的危险范围。

A brief warning now, and another brief warning later, anytime you're talking about heating up your body, you need to be very cautious because unlike cooling down where you have a fairly broad range of cold temperatures that you can go into before it's damaging to tissue, well, you don't get to heat up the brain and body very much before you start getting into the realm of neuron damage.

中枢神经系统中的神经元——包括大脑和脊髓——一旦受损，就无法恢复。

Neurons in the central nervous system, the brain and spinal cord, once they're damaged, they don't come back.

因此，必须避免体温过高。

So hyperthermia is a serious thing to avoid.

有一个非常基础的神经回路，由存在于皮肤、大脑和身体中的神经元组成，它们相互交流，使你能够在需要时升温或降温。

There's a very basic circuit, meaning neurons that exist in the skin, in the brain and in the body that communicate with one another that allow you to heat up if you need to and cool down if you need to.

一旦你理解了这个回路及其结构，你就能很好地利用与升温相关的各种方法。

And once you understand this circuit and the way it's structured, then you are going to be in a great position to use the tools related to heating.

以下是这个回路的结构。

So here's how this circuit is structured.

你有一个称为表层的皮肤层，皮肤内含有神经元，也就是神经细胞，这些神经细胞表面有通道或受体。

You have this shell, which is basically skin, and within the skin, have neurons, nerve cells, Those nerve cells have channels or receptors on them.

它们被称为TRP通道。

They're called trip channels.

还有一些其他的通道，主要感知温度的变化。

There are some other ones as well, which basically sense changes in heat.

如果我把一个热物体放在你的手或手臂上，或者例如，把热物体放在你的手或手臂上再移开，这些神经元都会对此作出反应。

So if I were to put a hot object on your hand or your arm, or for instance, if I were to put a hot object on your hand or arm and then remove that hot object, those neurons would respond to that.

它们会向你的脊髓发送电信号。

They would send electrical signals into your spinal cord.

而电路的下一个节点就位于这里。

And that's where the next station of the circuit resides.

在你的脊髓中，有一小簇神经元位于脊髓的上部，称为背角。

In your spinal cord, you've got a little cluster of neurons that exists at the top part of your spinal cord called the dorsal horn.

这个名字其实并不重要。

The name again, doesn't matter.

这些神经元专门将热量信息传递到大脑的另一个区域。

And those neurons specifically relay heat information up to another area of your brain.

现在我们进入一些专业术语了。

Now here's where we get into some fancy names.

那就是外侧旁臂区。

It's the lateral parabrachial area.

你不需要记住外侧旁臂区这个名字，但它是一个中继站。

You don't need to know lateral parabrachial area, but it's a relay station.

外侧旁臂区会向POA发送电信号。

The lateral parabrachial area sends electrical signals to the POA.

我希望你们了解POA。

And I would like you to know POA.

POA代表视前区。

The POA stands for preoptic area.

视前区的神经元主要位于你口腔的顶部。

Neurons in the preoptic area basically reside over the roof of your mouth.

这些是下丘脑中的神经元，视前区的神经元能够向大脑和身体其他部位发送信号，促使你升温并改变行为。

These are neurons within the hypothalamus and neurons in the preoptic area have the ability to send signals out to the rest of your brain and body to get you to heat up and actually to change your behavior.

因此，我们有多种不同的机制来散热。

So there are all these different mechanisms by which we dump heat.

其中一些完全是生理性的，不受意识控制，比如出汗，你不能随意让自己出汗。

Some of those are purely physiological, below our conscious control, things like sweating, which you can't just make yourself sweat on demand.

也许通过一些压力想法你可以做到，但你无法直接命令自己出汗，这是自主神经系统的反应，不受意识控制。

Maybe you can through a set of stressful thoughts, but you can't just make yourself sweat, that is autonomic, it's below your conscious control.

比如血管舒张，特别是静脉和毛细血管的扩张。

Things like vasodilation, the dilation of your veins in particular and capillaries in particular.

当然，还有这些行为层面的、某种程度上自愿的散热方式。

And of course there are these behavioral somewhat voluntary aspects of dumping heat.

而在酷热的日子里我们感受到的倦怠和疲乏，也是由我刚刚描述的这个回路所控制的。

And the lethargy, the kind of tiredness that we feel on a really hot day, that's also controlled by this circuit that I just described.

想要逃离极端炎热环境的冲动，是POA与你的杏仁核沟通的结果。

The impulse to get yourself out of a very hot environment is the consequence of the POA communicating with your amygdala.

杏仁核随后激活位于肾脏上方的肾上腺，释放肾上腺素，从而产生一种焦躁不安的感觉，让你想要活动起来。

And the amygdala then in turn activating your adrenal glands, which sit right above your kidneys, the release of adrenaline and this feeling of agitation, like you want to move.

通常，你会想要离开当前所处的炎热环境。

Usually you want to move out of whatever hot environment you happen to be in.

现在你知道这个回路了。

So now you know the circuit.

再说一遍，它很简单。

Again, it's simple.

它从皮肤开始，经过脊髓，再从一个脑区传递到另一个脑区。

It goes from skin to spinal cord, one brain area to another brain area.

在本次讨论中，关键的是POA，即视前区。

That's the key one in this discussion, which is the POA, the preoptic area.

如果你能构想出这个回路，或者即使只是大致理解了我刚才所说的内容，你都将很好地掌握后续的信息和工具。

If you can conceptualize that circuit, or if you can even just understand what I just said, even at a top contour level, you're going to be in a great position to understand the rest of the information and the tools that follow.

正如你们许多人所知，我已经服用AG1将近十五年了。

As many of you know, I've been taking AG1 for nearly fifteen years now.

我早在2012年就发现了它，那时我还没有开始做播客，但从那以后我每天都服用。

I discovered it way back in 2012, long before I ever had a podcast and I've been taking it every day since.

我开始服用AG1的原因，也是我至今仍在服用的原因，是因为据我所知，AG1是市场上质量最高、最全面的基础营养补充剂。

The reason I started taking it and the reason I still take it is because AG1 is to my knowledge, highest quality and most comprehensive of the foundational nutritional supplements on the market.

它将维生素、矿物质、益生元、益生菌和适应原融合在单一勺子中，易于饮用且口感良好。

It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop that's easy to drink and it tastes great.

它的设计旨在支持肠道健康、免疫健康和整体能量水平。

It's designed to support things like gut health, immune health, and overall energy.

它通过帮助填补你日常营养中可能存在的缺口来实现这一点。

And it does so by helping to fill any gaps you might have in your daily nutrition.

当然，每个人都应该努力食用营养丰富的全食物。

Now, of course, everyone should strive to eat nutritious whole foods.

我每天确实也这么做，但人们经常问我，如果你只能选择一种补充剂，那会是哪一种？

I certainly do that every day, but I'm often asked if you could take just one supplement, what would that supplement be?

我的答案始终是AG1，因为它对支持我的身体健康、心理健康和表现至关重要。

And my answer is always AG1 because it has just been oh, so critical to supporting all aspects of my physical health, mental health, and performance.

这是我个人使用AG1的经验，我也不断听到其他每天使用AG1的人有同样的感受。

I know this from my own experience with AG1, and I continually hear this from other people who use AG1 daily.

如果你想尝试AG1，可以访问drinkag1.com/huberman获取特别优惠。

If you would like to try AG1, you can go to drinkag1.com/huberman to get a special offer.

限时优惠期间，AG1将免费赠送六份旅行装AG1和一瓶维生素D3K2，随你的订阅一起提供。

For a limited time, AG1 is giving away six free travel packs of AG1 and a bottle of vitamin D3K2 with your subscription.

再次提醒，前往drinkag1.com/huberman，即可在订阅时获得六份免费旅行装和一瓶维生素D3K2。

Again, that's drinkag1 with the numeral 1.com/huberman to get six free travel packs and a bottle of vitamin D3K2 with your subscription.

有意识地进行热暴露，是一种非常有效的方式来改善健康和延长寿命。

The use of deliberate heat exposure can be a very powerful way to improve health and longevity.

有一项发表于2018年的出色研究，包含了大量参与者在多种不同条件下的数据。

There's a wonderful study on this that was published in 2018 that includes a lot of data from a lot of participants in a lot of different conditions.

例如，研究比较了每周只做一次桑拿、每周两次到三次，以及每周四到七次的人群。

For instance, people that only did sauna once versus two to three times a week versus four to seven times a week and so on, and compares all those.

这项研究的标题是《桑拿浴与心血管死亡率降低相关并能改善男性风险预测：一项前瞻性队列研究》。

The title of the study is Sauna Bathing is Associated with Reduced Cardiovascular Mortality and Improves Risk Prediction in Men and A Prospective Cohort Study.

这是多项明确证明定期使用桑拿或其他形式的刻意热暴露可降低心血管事件死亡率，同时也降低中风及其他致命风险的研究之一。

This is one of several papers that clearly demonstrate that regular use of sauna or other forms of deliberate heat exposure can reduce mortality to cardiovascular events, but also to other events, things like stroke and other things that basically can kill us.

我特别喜欢这一点，以及相关研究的地方在于，它们都涉及大量参与者。

What I like so much about this and the related studies is that they involve a lot of participants.

例如，在这篇发表于《BMC医学》的论文中，研究人员分析了1688名参与者，其平均年龄为63岁，年龄分布在63岁左右，其中51.4%为女性，其余为男性。

So for instance, in this particular paper, which was published in BMC Medicine, they looked at a sample of sixteen eighty eight participants who had a mean age of 63, but there was a range of ages around 63 and of whom fifty one point four percent were women, the rest were men.

因此，这项研究在所考察的人群构成上具有较好的多样性。

So it's a pretty nicely varied study in terms of the populations that they looked at.

他们发现，人们做桑拿的频率越高，健康状况就越好，死于心血管事件的可能性也越低。

Basically what they found was the more often that people do sauna, the better their health is and the lower the likelihood they will die from some sort of cardiovascular event.

那么，我们所说的桑拿指的是什么？

Now, what do we mean by sauna?

我们需要定义一些关于桑拿的参数，我保证会向你们提供一些替代方法，让你无需桑拿也能获得这些研究中观察到的健康益处，因为我明白很多人并没有条件使用桑拿。

We need to define some of the parameters around sauna, and I promise to provide you some alternative ways to access some of the health benefits that were observed in this and related studies without the need to have a sauna, because I do realize that a lot of people don't have access to sauna.

首先，这项研究以及我接下来要讨论的几乎所有研究中使用的温度范围，除非另有说明，都是在80摄氏度（即176华氏度）到100摄氏度（即212华氏度）之间。

First off, the temperature ranges that were used in this study and pretty much all the studies that I'm going to talk about, unless I say otherwise, are between 80 degrees Celsius, meaning 176 degrees Fahrenheit and 100 degrees Celsius, meaning two twelve degrees Fahrenheit.

那么，在这个温度范围内，你应该把桑拿或你所进入的环境调到多热呢？

So somewhere in that range, how hot should you make the sauna or the environment that you get into should you decide to use these tools?

这取决于你对高温的耐受度以及你对热的适应程度。

Well, that will depend on your tolerance for heat, how heat adapted you are.

是的，有些人比其他人更擅长出汗。

Yes, some people are better at sweating than others.

随着时间推移，我们所有人都会变得更擅长出汗。

And over time, we all get better at sweating.

也就是说，如果你更频繁地进入桑拿，你会变得更会出汗——不是指穿衣服的‘汗衫’，而是动词意义上的‘出汗’，你会更有效地通过排汗来散热。

Meaning if you go into the sauna more frequently, you become a better sweater, not a sweater you wear, but the verb sweater, you get better at sweating, at dumping heat through the loss of water.

所以这取决于个人情况。

So it's going to depend.

我建议从温度范围的较低端开始。

I recommend starting on the lower end of the temperature scale.

如果这个温度对你来说还是太热，你可以再调低一些。

And if that's too hot for you, that you even lower the temperature further.

那么，人们每次暴露在这些高温环境中的时间是多久呢？

Now, how long were people exposing themselves to these hot environments?

每次从五分钟到二十分钟不等。

Anywhere from five to twenty minutes per session.

在这项特定研究中，他们比较了每周使用一次桑拿、每周两次或三次，以及每周四到七次的人群效果。

In this particular study, they compared the effects of people that did sauna once a week, two or three times per week, or four to seven times per week.

他们发现，每周使用桑拿两次或三次的人，因心血管事件死亡的风险比每周只使用一次的人低27%。

What they observed was that people who went into the sauna two or three times per week were twenty seven percent less likely to die of a cardiovascular event than people that went into the sauna just once a week.

今天我们将主要讨论在80至100摄氏度（176华氏度或212华氏度）的温度下，每次暴露10到20分钟的情况。

And today we're mainly going to talk about exposures between ten and twenty minutes at temperatures between, again, 80 degrees and 100 degrees Celsius, 176 degrees Fahrenheit or two twelve degrees Fahrenheit.

事实上，每周进入桑拿房四到七次的人，其收益甚至更大。

And in fact, the benefits were even greater for people that were going into the sauna four to seven times per week.

这些人因心血管事件死亡的风险比每周只进一次桑拿的人低了百分之五十。

Those people were fifty percent less likely to die of a cardiovascular event compared to people that went into the sauna just once a week.

这项研究以及相关研究特别出色的地方在于，它们考察了许多潜在的混杂变量，比如是否吸烟、是否超重、是否经常锻炼或不锻炼，并成功将这些变量区分开来。

What's particularly nice about this study and the related study is that they looked at a number of potentially confounding variables, things like whether or not people smoked, things like whether or not people were overweight, whether or not they tended to exercise or not exercise, and they were able to separate out those variables.

因此，我前面提到的那些百分比数据，确实反映了桑拿暴露本身的效果，而不是与桑拿暴露相关联的其他因素，比如有人每周去健身房锻炼七次，同时恰好也使用桑拿，或者在开始桑拿疗法的同时刚好戒烟，诸如此类的情况。

So the percentages that I described earlier, those effects really do seem to be the consequence of the sauna exposure and not some other effect that's correlated with sauna exposure, like going to the gym where people are working out seven times a week and then also happen to get into the sauna or quitting smoking right about the same time they adopt a sauna protocol, these sorts of things.

现在，关于桑拿对健康改善，或者更准确地说，对降低死亡率的影响，已有更多分析发现，其益处不仅限于减少心血管事件，还包括所谓的全因死亡率。

And now there have been additional analyses of the use of sauna for improving health, or I should say for offsetting mortality that have found that it's not just reductions in cardiovascular events, but so called all cause mortality.

这是医学圈里的行话，意思是：你或他人因心血管事件死亡的可能性，以及因其他健康相关事件——比如癌症或其他类似疾病——死亡的可能性。

This is kind of medical geek speak for saying, how likely are you or somebody to die from a cardiovascular event, but maybe also from some other event, some other health related event like cancer or something of that sort.

在每一种情况下，每周两次或三次、直至七次的规律桑拿暴露，都能显著——即统计学上显著——提高寿命，使人更不容易因心血管事件或其他致死原因而去世。

And in every case, regular exposure to sauna starting at about two or three times per week, all the way up to seven times per week, greatly improves, meaning statistically significant improvements in longevity in the sense that people are less likely to die of cardiovascular events and other things that kill us.

你并不一定要使用桑拿才能获得这些益处。

You don't have to use a sauna in order to get these benefits.

这仅仅是确保你的体表和核心部位适当升温，不多不少，但确实要升温。

It is simply a matter of making sure that your shell and your core heat up properly, not too much, not too little, but they heat those up.

所以问题是，你是如何让自己的环境升温的？

So the question is, how are you heating up your environment?

我知道有干蒸桑拿、蒸汽桑拿、红外桑拿、热水浴，还有 simply 把房间温度调高的方式，对吧？

And I realize that there are dry saunas, there are steam saunas, there are infrared saunas, there are hot tubs, and there are simply rooms that you crank up the heat, okay?

你也可以通过大量活动并穿着大量衣物来提高体表和核心温度。

There are also ways in which you can increase your shell and your core temperature by moving around a lot and doing that wearing a lot of clothing.

这些方法或方案中，没有任何一种是特别独特的。

There's nothing special about any one of these approaches or protocols.

只是碰巧桑拿是实现这一点更方便的方式之一。

It's just so happens that sauna is one of the more convenient ways to do this.

当然，对于我提到的研究——不仅是我之前引用的那些，还包括我为本集内容查阅的所有研究——因为要创造一个让五个人在盛夏穿着厚重运动服和羊毛帽慢跑的环境，是非常难以控制的。

And certainly for the studies that I've talked about, not just the ones I referenced before, but all the studies that I researched looking at this episode, because it's very hard for instance, to create conditions where you have five people go out jogging, wearing heavy sweaters and hats, wool hats on the middle of summer, it's very hard to set up those conditions in a way that's controlled for everybody.

而相比之下，让一个人或几个人进入一个温度均匀的桑拿房，则要简单得多。

Whereas it's pretty straightforward to have a sauna where you have one or several people just get into that one uniformly hot environment.

这是一项容易得多的研究。

That's a much easier study to run.

不过，你也可以将自己浸泡在热水浴缸或热水中，直到颈部。

You could however, immerse yourself in a hot tub or hot water bath up to your neck.

这是另一种方法。

That's another way to approach it.

如果你无法使用上述任何一种方式，也可以穿上连帽衫或羊毛帽加连帽衫，或者像摔跤手那样，买一件这种塑料服。

If you didn't have access to either of those, you could also put on a hoodie or a wool hat and a hoodie, or you could do like the wrestlers do, and you could actually buy one of these plastic suits.

它们被直接称为塑料服，摔跤手或其他希望减重的运动员会穿着它们跑步。

They're literally called plastics that wrestlers or other athletes that wish to drop water weight will wear and then go jogging in that.

所有这些方法都会提高你的体表和核心体温，对吧？

All of those will increase your shell and your core body temperature, right?

尤其是在炎热的日子里，但当然要小心，保持水分，不要过热，不要出现过度高热，因为你可能中暑，甚至有死亡风险。

Especially if you do it on a hot day, but of course, be careful, hydrate and don't overheat, don't become excessively hyperthermic because you can get heat stroke and you can potentially die.

那么，当你进入一个高温环境时，会发生什么？

So what happens when you get into a hot environment?

是什么机制让这种环境产生各种健康效应的？

What are the mechanisms that allow for the various health effects of that?

因此，血流量增加，血液的血浆容量和每搏输出量也增加。

So blood flow increases, plasma volume of your blood increases and stroke volume.

每次心跳时动员的血液量也增加，心率上升到每分钟100到150次。

The volume of blood that is mobilized with each beat of your heart also increases and your heart rate increases to anywhere between a 100 to 150 beats per minute.

这一系列效应看起来非常像有氧运动。

That general constellation of effects looks a lot like cardiovascular exercise.

事实上，从所有实际目的来看，这确实是有氧运动，只是没有涉及关节和四肢的动员与负荷。

And in fact, for all intents and purposes, really is cardiovascular exercise, except that there isn't the mobilization and the loading of joints and limbs and things of that sort.

当然，有氧运动还有其他额外益处，比如对地面的冲击、提高骨密度等等。

And of course there are additional benefits of cardiovascular exercise that relate to impact on the ground, improvements in bone density, etcetera, etcetera.

但基本上，你的心脏开始更有力地跳动，更多血液开始循环，你的血管系统也会 literally 改变形状以适应心率和血容量的增加。

But basically your heart starts beating, more blood starts circulating, your vasculature changes shape literally to accommodate those increases in heart rate and blood volume.

即使你只是坐着，你实际上也在这种高温环境中进行了一次有氧锻炼。

And you're basically getting a cardiovascular workout in that hot environment, even if you're just sitting down.

在这些高温环境中，另一系列积极影响涉及激素效应，包括肾上腺、睾丸和卵巢，甚至大脑内部的激素分泌变化。

Another set of positive effects related to being in these hot environments are hormone effects, shifts in the output of hormones, both from your adrenals and possibly from the testes and ovaries, and even within the brain.

其中一个更显著的例子来自2021年发表的一项研究。

One of the more striking examples of that comes from a study that was published in 2021.

这项研究的标题是《年轻男性反复热应激与冷水浸泡的内分泌效应》。

The title of the study is Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men.

事实上，这项研究仅针对男性进行。

And indeed the study was in this case just done on men.

我将简要描述他们使用的实验方案。

I'll just briefly describe the protocol they used.

他们让这些男性参加了四次每次12分钟的桑拿。

They had these men attend four sauna sessions of twelve minutes each.

再次强调，这完全在五到二十分钟的范围内，12分钟，桑拿温度为90至91摄氏度。

So again, well within that range of five to twenty minutes, twelve minutes, the temperature of those saunas was 90 to 91 degrees Celsius.

这相当于194华氏度。

That's 194 degrees Fahrenheit.

他们这样做了四次。

And they did that four times.

之后，他们进行了六分钟的冷却休息，期间会进入大约10摄氏度（50华氏度）的凉水或冷水。

Afterwards, they had a six minute cool down break during which they did get into some cool water or cold water of about 10 degrees, which is 10 degrees Celsius is 50 degrees Fahrenheit.

然后他们在研究的各个阶段——之前、期间和之后——测量了激素水平。

And then they measured hormones at various times throughout this study before, during, and after.

这项研究的主要发现是，这些受试者的皮质醇分泌显著减少。

The major effect of this study is a significant decrease in cortisol output in these subjects.

我认为这非常有趣且重要，因为许多人正遭受急性（即即时）和长期压力，正在寻找控制压力的方法。

I think this is really interesting and important because many people suffer from acute meaning immediate and long term stress and are looking for ways to control their stress.

控制皮质醇并不容易。

Controlling your cortisol is tricky.

许多人工作过度、压力过大，原因各异，承受了过多的压力源，或者他们的压力耐受力不够高，无法将皮质醇水平维持在健康范围内。

Many people are overworked, they're overstressed for one reason or another, they're subjected to many, too many stressors or their level of stress resilience isn't high enough to keep their cortisol levels clamped at a healthy level.

因此，我所描述的方案是：每次在90摄氏度的环境中暴露12分钟，随后在约50华氏度的凉水中进行六分钟的冷却休息。

So the protocol I described of twelve minute exposures to 90 degree environment, that's again, 90 degrees Celsius, followed by a six minute cool down break in cool water, 50 degrees or so.

这相当冷。

That's pretty cold.

我可以想象，之后洗个凉水澡或冷水澡也可能对降低皮质醇产生显著影响。

I can imagine that you could also just take a cool shower or a cold shower afterwards that had a very significant effect on lowering cortisol.

所以，这是一种工具，它并非完全免费，因为你需要加热水，并且至少需要能接触到冷热水的对比环境，但对大多数人来说，成本相当低，尤其是如果你开始发挥创意，比如在炎热天气里穿着厚厚的衣服慢跑十二分钟，然后冲个凉水澡，虽然可能无法达到本研究中特定方案所观察到的那样极端或显著的皮质醇下降，但总体上很可能获得类似的效果。

So there you have a tool, it's not a completely zero cost tool because you need to heat the water and you need to have access to hot and cold water, at least hot and cold contrast of some sort, but it's fairly minimal cost for most people, especially if you start getting creative about maybe taking a twelve minute jog, wearing a lot of clothing, if it's hot out, then getting into a cool shower, you might not get the same extreme or significant reduction in cortisol that was observed here with these very specific protocols, but it's likely that you would get a similar result overall.

因此，如果你希望通过桑拿来减轻压力，我认为这是一个非常有趣且有研究支持的实用方案。

So if you're seeking to use sauna to reduce stress, I think this is a very interesting and potentially useful research backed protocol.

再次说明，如果我们想了解更多数据，我们会提供论文的链接。

And again, we will provide a link to the paper if you'd like to read more about the data.

我想短暂休息一下，感谢我们的赞助商LMNT。

I'd like to take a quick break and acknowledge one of our sponsors, LMNT.

LMNT是一种电解质饮料，含有你需要的一切，而没有任何不需要的东西。

LMNT is an electrolyte drink that has everything you need and nothing you don't.

这意味着含有适量的电解质——钠、镁和钾，但不含糖。

That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.

适当的水分补充对大脑和身体的最佳功能至关重要。

Proper hydration is critical for optimal brain and body function.

即使轻微的脱水也会降低认知和身体表现。

Even a slight degree of dehydration can diminish cognitive and physical performance.

确保摄入足够的电解质也很重要。

It's also important that you get adequate electrolytes.

电解质如钠、镁和钾对您体内所有细胞的功能至关重要，尤其是神经元或神经细胞。

The electrolytes, sodium, magnesium, and potassium are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.

将LMNT溶解在水中饮用，可以轻松确保您获得充足的水分和电解质。

Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.

为了确保我摄入足够的水分和电解质，我每天早上一醒来就把一包Element溶解在约475到950毫升的水中，并且第一时间喝掉。

To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of Element in about sixteen to thirty two ounces of water when I first wake up in the morning, and I drink that basically first thing in the morning.

在进行任何体育锻炼时，尤其是炎热天气下大量出汗、流失水分和电解质时，我也会饮用溶解了Element的水。

I'll also drink Element dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.

Element有多种美味的口味。

Element has a bunch of great tasting flavors.

我喜欢覆盆子味，也喜欢柑橘味。

I love the raspberry, I love the citrus flavor.

目前，Element推出了一款限量版柠檬水口味，味道绝佳。

Right now, Element has a limited edition lemonade flavor that is absolutely delicious.

我不太想说哪一个口味最棒，但这款柠檬水口味和我最喜欢的覆盆子或西瓜味不相上下。

I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, is raspberry or watermelon.

再说一遍，我无法只选一个口味。

Again, I can't pick just one flavor.

我爱所有口味。

I love them all.

如果你想尝试LMNT，可以访问drinkelement.com/huberman或拼写为drinklmnt.com/huberman，购买任何Element饮品粉后即可免费领取一份Element试用装。

If you'd like to try LMNT, you can go to drinkelement.com/huberman, spelleddrinklmnt.com/huberman to claim a free Element sample pack with a purchase of any Element drink mix.

再次提醒，访问drinkelement.com/huberman即可领取免费试用装。

Again, that's drinkelement.com/huberman to claim a free sample pack.

在高温环境中待一段时间后，一个显著且重要的效应是激活所谓的热休克蛋白（HSPs）。

One of the more dramatic and important effects of going into a hot environment for some period of time is the activation of so called heat shock proteins or HSPs.

热休克蛋白是大脑和身体的一种保护机制，用于拯救那些本会错误折叠的蛋白质。

Heat shock proteins are a protective mechanism in your brain and body to rescue proteins that would otherwise misfold.

我这是什么意思呢？

What do I mean by this?

你们大多数人应该都熟悉厨房里的蛋白质，比如牛排、鸡肉或鱼肉，加热后它们的质地会改变，对吧？

Well, most of you are familiar with the fact that you have protein in the kitchen, like a steak or a piece of chicken or a piece of fish, and you heat it up, it changes its texture, right?

生肉和熟肉是不同的。

Raw meat is different than cooked meat.

加热不仅会改变蛋白质的口感，还会改变它们的结构。

Heat changes the quality of proteins, not just in terms of how they taste, but the way in which they are configured.

这种改变会深入到分子层面。

It changes it right down at the molecular level.

当你的身体经历温度变化，无论是面对高温还是低温环境时，热休克蛋白都会被激活，去修复并防止那些对健康有害的蛋白质变化。

When your body goes through changes in temperature, in response to hot environments or cold environments, heat shock proteins are deployed to go and rescue and prevent the changes in proteins that would be detrimental to your health.

因此，至少在短期内，激活热休克蛋白是一件好事。

So at least in the short term, activating heat shock proteins is a good thing.

你不希望热休克蛋白长期处于激活状态，因为这会带来其他方面的问题。

You don't want heat shock proteins to be activated for long periods of time, because that gets to be problematic for other reasons.

但这些热休克蛋白有多种类型，它们的主要功能是在你的大脑和身体中移动，确保那些因过热而可能发生错误折叠的细胞蛋白质不会发生错误折叠。

But these heat shock proteins of which there are many varieties basically have the job of traveling in your brain and body and making sure that cells that contain proteins that are misfolding because they got heated up too much, don't misfold.

它们还起到保护作用，确保大脑和身体细胞内的蛋白质不会以错误的方式折叠。

And they also serve a protective mechanism, making sure that proteins within the cells of your brain and body don't fold in the wrong ways.

我再次强调，这是用非常概括的语言描述的，但已有充分证据表明，在动物模型和人类中，我前面提到的那种桑拿暴露会激活这些热休克蛋白。

Again, I'm describing this in very general terms, but it's well established in animal models and in humans that sauna exposure of the sort that I described earlier activates these heat shock proteins.

已有针对人类的有趣研究，考察了刻意热暴露所引发的下游分子通路，这些研究揭示了刻意热暴露如何帮助降低多种死亡风险、整体改善健康，甚至可能——我要特别强调‘可能’——延长寿命。

There have been interesting studies done in humans examining some of the downstream molecular pathways of deliberate heat exposure that point to the mechanisms by which deliberate heat exposure can help protect against different forms of mortality, improve health overall, and possibly, and I want to highlight possibly, possibly extend life.

其中一种机制涉及一个名为FOXO3的分子所调控的基因程序。

One such mechanism involves a genetic program involving a molecule called FOXO3.

FOXO3是一种非常有趣的分子，因为它参与DNA修复通路。

FOXO3 is a very interesting molecule because it's involved in DNA repair pathways.

DNA修复是保持健康的重要过程。

DNA repair is part of the process of remaining healthy.

你知道，我们都希望认为自己生来就健康，基于我们的基因，一直健康，直到最终衰老和死亡。

You know, we'd all like to think that we're born and based on the genes we have, we are healthy, healthy, healthy, then eventually we age and then we die.

但从我们出生到死亡的整个过程中，我们的蛋白质和细胞都在不断修复，表达的基因也在不断调整。

But from the time we're born until the time we die, there's a constant repair of our proteins and our cells and a modification of the genes that are being expressed.

青春期就是最明显的例子，对吧？

Puberty being the most dramatic example, right?

你看看青春期前的孩子和青春期后的样子，简直像换了一个人，声音变了，思维方式也变了，实际上基本上成了一个完全不同的人，对吧？

You see a kid before puberty and after puberty, looks like a different kid, sounds like a different kid, thinks like a different kid, in fact, basically is a different human being, right?

这不仅仅是激素的作用，激素本身就有能力开启或关闭某些基因，真正地让大脑和身体中的某些组织和细胞去做完全不同的事情。

It's not just the hormones, it's that hormones themselves have the capacity to turn on and turn off certain genes, literally converting certain tissues and cells in the brain and body to do entirely different things.

在这个过程中，DNA——基因的物质基础——会受到损伤。

And DNA, the stuff of genes gets damaged in that process.

FOXO3位于与DNA修复相关的通路的上游。

FOXO3 sits upstream in a pathway related to DNA repair.

同样，清除这些衰老细胞。

And again, clearing of these senescent cells.

特别是每周进行两到三次，理想情况下四到七次、温度在80到100摄氏度之间的桑拿暴露，已被证明能上调FOXO3的水平。

Sauna exposure, in particular sauna exposure two to three times, or ideally four to seven times per week in that 80 to a 100 degree Celsius range has been shown to upregulate levels of FOXO3.

FOXO3反过来会激活与DNA修复和清除衰老或死亡细胞相关的通路，这一点对维持认知能力及其他健康方面至关重要。

FOXO3 in turn upregulates pathways related to DNA repair and clearing out of the senescent or dead cells, which is known to be important for various aspects of maintaining cognition and other aspects of maintaining health.

因此，这些很可能是延长寿命的生物学机制——更准确地说，这些是似乎能抵消之前提到的心血管风险及其他死亡形式的生物学机制。

So these are the likely biological mechanisms for the improvements in lifespan, or I rather I should say, these are the biological mechanisms that apparently offset some of the cardiovascular risk and other forms of mortality that were described earlier.

FOXO3有一个特别有趣的特点：有些人天生拥有额外的FOXO3拷贝，或者拥有活性更强的FOXO3变体，这些人活到100岁或更长寿命的可能性高出2.7倍。

One especially interesting thing about FOXO3, there are individuals out there that have either additional copies of FOXO3 or who have versions of FOXO3 that are hyperactive, so to speak, those people tend to be 2.7 times more likely to live to a 100 years of age or longer.

这些人的FOXO3水平更高、衰老细胞清除更彻底、DNA修复能力更强，这些都是他们天生具备的，对他们而言，这既是幸运也是不幸。

So these are people that were just naturally, unfortunately for them, endowed with more FOXO3, more clearance of senescent cells, more DNA repair, etcetera.

有意识地进行热暴露，是提升FOXO3活性的一种方式。

Deliberate heat exposure is one way that you can increase FOXO3 activity.

目前还没有专门设计用于降低皮质醇、或专门提升FOXO3、或专门激活热休克蛋白的桑拿方案。

There is no sauna protocol designed specifically to reduce cortisol or specifically to increase FOXO3 or specifically to activate heat shock proteins.

任何有意识的热暴露都可能同时影响所有这些机制。

Any deliberate heat exposure is likely to impact all of those mechanisms.

我再次建议你们以80到100摄氏度作为参考范围，来确定自己能承受的温度，并以此为起点，逐步过渡到理想的刻意热暴露温度。

Again, I encourage you to use this guide of 80 to 100 degrees Celsius as your kind of bookends for what you can tolerate and where you want to start and eventually transition to in terms of deliberate heat exposure.

我建议你们以每次5到20分钟作为使用桑拿房的大致时长指南。

And I would encourage you to use that five to twenty minutes per session for the sauna as your rough guide of how long to remain in the sauna.

现在我想谈谈使用桑拿房来促进生长激素分泌的话题。

Now I'd like to talk about the use of sauna to increase growth hormone.

生长激素影响着身体细胞和组织的新陈代谢与生长。

Growth hormone impacts metabolism and growth of cells and tissues of the body.

它也负责组织修复。

It is responsible for tissue repair as well.

每个人在青春期经历的生长突增，正是生长激素作用的结果。

And the growth spurt that everyone experiences during puberty is the consequence of growth hormone.

接下来我要介绍的一项研究发现，生长激素出现了显著——我该说是非常显著——的升高。

What I'm about to describe is a study that found dramatic, really dramatic, I should say, increases in growth hormone.

但我也想强调，这些生长激素的升高并非像青春期、婴幼儿向青少年过渡，或青少年成长为少年时所出现的那种类型。

But I also want to emphasize that these increases in growth hormone were not of the sort that are observed in puberty or in infants becoming adolescents or adolescents growing into teenagers.

那些与身体形态巨大变化相关的生长激素水平，抱歉，远高于我这里所讨论的水平。

Those levels of growth hormone that are associated with those massive transformations, excuse me, of body morphology of shape are far greater than the sorts that I'm talking about here.

然而，随着我们所有人年龄增长，从青春期进入青少年时期，再进入青年成年期，但从三十岁左右开始，我们分泌的生长激素量大幅减少。

And yet as all of us age, when we go from adolescence to our teenage years and then into young adulthood, but then starting in our early thirties or so, the amount of growth hormone that we secrete is greatly diminished.

通常，我们每晚入睡后都会释放生长激素，尤其是在夜间早期，此时睡眠主要由慢波睡眠组成。

Normally we would release growth hormone every night after we go to sleep, in particular in the early part of the night when our sleep is comprised mostly of slow wave sleep.

随着年龄增长，慢波睡眠期间释放的生长激素会减少。

As we age, less growth hormone is released during that slow wave sleep.

某些形式的刻意热暴露，比如使用桑拿，可以刺激生长激素分泌大幅增加，这对三十岁、四十岁及以上的群体可能非常有益，也可能对那些希望刺激更多生长激素释放的人有用，例如为了从运动中恢复、促进脂肪燃烧、肌肉增长或修复特定损伤。

Certain forms of deliberate heat exposure using sauna can stimulate very large increases in growth hormone output, which for people in their thirties, forties, and beyond could be very useful and may also be useful for people who are just trying to stimulate the release of more growth hormone in order to, for instance, recover from exercise or stimulate fat loss or muscle growth or repair of a particular injury.

这篇论文的标题是《反复桑拿浴的内分泌效应》。

The title of this paper is Endocrine Effects of Repeated Sauna Bathing.

这是一篇发表于1986年的论文，虽然年代久远，但仍为后续许多研究奠定了基础。

And this is a paper that was published in 1986, which is some years ago, but nonetheless serves as a basis for a lot of other studies that followed.

他们使用了80摄氏度的环境，即176华氏度。

They used an 80 degree Celsius environment, so that's 176 degrees Fahrenheit.

他们让受试者每天进行四次桑拿，每次三十分钟。

They had subjects do this sauna for thirty minutes, four times per day.

也就是说，一天总共两小时：三十分钟桑拿，然后休息降温，再三十分钟桑拿，再休息降温，重复第三次和第四次，明白吗？

So that's two hours total in one day, thirty minutes in the sauna, a period of cool down rest, thirty minutes in the sauna again, cool down rest, a third and a fourth time, okay?

因此，受试者总共在80摄氏度的环境中待了两小时。

So two hours total in this 80 degrees Celsius environment.

这听起来很多，但他们观察到的结果却非常显著。

So that's a lot, but what they observed was really quite significant.

我应该提一下，这项研究的受试者包括男性和女性，整个研究持续了一周。

And I should mention they had both male and female subjects in this study and the entire study lasted a week.

他们在这一周的第一天、第三天和第七天各进行了两小时的桑拿暴露。

They did this two hours of sauna exposure on day one, day three, and day seven of that week.

他们测量了多种不同的激素。

And they measured a lot of different hormones.

我直接说重点吧，来说说生长激素的变化效果。

I'll just cut to the chase and tell you the effects on growth hormone.

进行这种每天两小时、80摄氏度方案的受试者，其生长激素水平提升了16倍。

In subjects that did this two hour a day, 80 degree Celsius protocol experienced 16 fold increases in growth hormone.

他们测量了受试者进入桑拿前后的生长激素水平，发现生长激素上升了16倍，这显然是一个巨大的、且具有统计学显著性的效应。

So they measured growth hormone before the sauna and after the sauna and growth hormone levels went up 16 fold, which is obviously an enormous, and it turns out statistically significant effect.

这里有一个重要的注意事项。

One important caveat here.

还记得我之前提到过，每周只做一次桑拿的人，与每周做两到三次、或四到七次的人相比，桑拿频率越高，死于心血管事件或其他相关疾病的可能性就越低吗？

Remember earlier when I talked about people who did sauna once a week versus two to three times a week versus four to seven times a week, and the more often people did sauna, the less likely they were to die of cardiovascular events or other things of that sort?

但在这种情况下，桑拿对生长激素的影响，随着人们进行这种刻意热暴露的频率增加而下降了。

Well, in this case, the effects of sauna exposure on growth hormone actually went down the more often that people did this deliberate heat exposure.

正如我提到的，他们在一周的第一天、第三天和第七天，每天进行两次、每次三十分钟、总计两小时的桑拿方案。

So, as I mentioned, they did this two hour a day divided into thirty minute sessions protocol on day one, day three, and day seven of a week.

他们发现，在第一天，生长激素水平提升了16倍。

And what they found was on day one, there was a 16 fold increase in growth hormone.

然而在第三天，虽然与桑拿前相比，生长激素仍存在显著提升，但这一效果基本被削减了三分之二。

On day three, however, there was still a significant effect on growth hormone as compared to before sauna, but that effect was basically cut by two thirds, okay?

所以现在不再是16倍的增长，而更像是3到4倍的增长，这仍然是一个巨大的提升，但不如第一天观察到的增幅那么大。

So now instead of getting a 16 fold increase, it was more like a three or four fold increase, which is still a huge increase, but not as great as the increase observed on day one.

到了第七天，增长幅度通常为2倍，可能达到3倍，但仍然不如第一天的增幅。

And then on day seven, there tended to be a two, maybe a three fold increase, but not as great as the one observed on day one.

这一结果随时间减弱，要么意味着神经系统在传递温度变化信号时效率降低，要么是因为温度变化的冲击效应减弱了，因为下游效应器并未像之前那样充分激活，因为这不再构成强烈刺激。

The fact that that result diminished over time either means that the circuit was not as efficient in communicating that shift in temperature or that that shift in temperature was of less impact because the downstream effectors were not engaged to the same extent because it wasn't as much of a shock.

我认为后一种解释更有可能。

And I think the latter explanation is far more likely.

这非常类似于力量训练或有氧运动：比如，如果你第一天快速跑上山坡，肺部灼烧、喘息沉重，那会是非常痛苦的经历。

This is very much akin to weight training or cardiovascular exercise, where if you run up a hill very fast, for instance, and your lungs are burning and you're heaving and breathing hard on the first day, that's a very painful thing.

但如果你每天或隔天都这么做，并且允许自己充分恢复，很快你跑上山坡时就不会喘得那么厉害了。

But if you do it every day or every other day, provide you allow yourself to recover, pretty soon you're running up that hill and you're not breathing as hard.

肌肉不再有灼烧感，等等，你的身体已经适应了。

There isn't much burning in your muscles, etcetera, etcetera, your body adapts.

所以，如果你想通过刻意的热暴露来触发生长激素的大幅增加，就必须小心，不要每周超过一次。

So if you're going to use deliberate heat exposure in order to try and trigger massive increases in growth hormone, you're going to need to be careful about not doing it more than let's say once a week.

现在我是根据这项研究进行推断，也许每十天一次会更好，但如果你开始适应热环境，就不太可能再获得如此巨大的生长激素提升。

Now I'm extrapolating from this study, maybe once every ten days would be even better, But if you start getting heat adapted, it's very unlikely that you're going to get these massive increases in growth hormone.

我并不是想阻止你通过刻意热暴露来促进生长激素分泌，但如果这是你的特定目标或主要目标，那么我认为合理的方式是：不要频繁进行我这里描述的刻意热暴露，最好每周不超过一次，甚至每十天一次。

So I don't mean to be discouraging of using deliberate heat exposure to access growth hormone increases, but if that's your specific goal or your main goal, then I think it's reasonable to say that you don't want to do deliberate heat exposure, at least not of the sort that I described here more than once a week, or maybe even once every ten days.

而且你应该将热暴露的时间与其他生活事件结合起来，比如高强度训练，或者当你想突破脂肪减脂瓶颈时，或者单纯为了在峰值水平获取生长激素，每月三次或四次即可。

And that you would want to time that to other events in your life, maybe hard workouts, or if you're trying to push through a fat loss barrier, or simply in order to access growth hormone at peak levels, maybe three times per month or four times per month.

如果你开始更频繁地进行刻意热暴露，你仍然会获得生长激素的提升，但这些提升远不如你偶尔用热冲击来刺激身体时所获得的幅度大。

If you start doing deliberate heat exposure more often, you'll still get increases in growth hormone, but they are not going to be nearly as large as the increases in growth hormone that you're going to experience if you shock your system with deliberate heat exposure every once in a while.

我想短暂休息一下，感谢我们的赞助商Eight Sleep。

I'd like to take a quick break and acknowledge our sponsor Eight Sleep.

Eight Sleep生产智能床垫罩，具备制冷、加热和睡眠追踪功能。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

确保你获得优质睡眠的最佳方法之一，就是让睡眠环境的温度保持适宜。

One of the best ways to ensure you get a great night's sleep is to make sure that the temperature of your sleeping environment is correct.

这是因为，为了入睡并保持深度睡眠，你的体温实际上需要下降大约一到三摄氏度。

And that's because in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.

为了醒来时感觉神清气爽、精力充沛，你的体温实际上需要上升约一到三摄氏度。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.

Eight Sleep 会根据你的个人需求，在整夜中自动调节床垫的温度。

Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.

我已经使用 Eight Sleep 的床垫罩将近五年了，它彻底改变了我的睡眠质量。

I've been sleeping on an Eight Sleep mattress cover for nearly five years now, and it has completely transformed and improved the quality of my sleep.

Eight Sleep 最新的型号是 Pod Five。

The latest Eight Sleep model is the Pod five.

我现在睡的就是这个，我非常喜欢。

This is what I'm now sleeping on and I absolutely love it.

它拥有许多令人惊叹的功能。

It has so many incredible features.

例如，Pod Five 配备了一项名为 '自动驾驶' 的功能，这是一个 AI 引擎，能够学习你的睡眠模式，并在不同睡眠阶段自动调节睡眠环境的温度。

For instance, the Pod five has a feature called autopilot, which is an AI engine that learns your sleep patterns and then adjust the temperature of your sleeping environment across different sleep stages.

它甚至会在你打鼾时抬高你的头部，并做出其他调整以优化你的睡眠。

It'll even elevate your head if you're snoring and it makes other shifts to optimize your sleep.

如果你想尝试Eight Sleep，请访问eightsleep.com/huberman，可享受新款Pod five最高350美元的折扣。

If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod five.

Eight Sleep支持向全球许多国家发货，包括墨西哥和阿联酋。

Eight Sleep ships to many countries worldwide, including Mexico and The UAE.

再次提醒，访问eightsleep.com/huberman可节省高达350美元。当你决定进行桑拿或冷暴露时，时机选择至关重要。

Again, that's eightsleep.com/huberman to save up to $350 When you decide to do sauna or cold exposure for that matter is going to be important.

为什么？

Why?

如果你让身体表面变冷，至少在那之后的短时间内，你的体温会上升，这可能会让一些人难以入睡。

Well, if you were to make the surface of your body cold, at least in the immediate period after that, your body temperature will increase and that can make it hard for some people to fall asleep.

不过，如果你一整天都因努力工作或高强度训练而非常疲惫，这可能不会对你的睡眠造成太大影响。

Now, if you're very, very tired because you've been working hard or training hard or both throughout the day, it might not throw off your sleep so much.

我曾经有一段时间从早到晚都忙得不可开交，唯一能泡冰浴或冲冷水澡的时间是深夜，但之后我依然睡得很好。

I've gone through bouts where I'm just so, so busy from morning till night that the only time I can get into the ice bath or the cold shower is late in the evening, and I have no trouble sleeping after that.

如果你打算进行有意识的热暴露，最好在一天中较晚的时候进行，因为当你进入温暖环境时，虽然身体表面和核心温度都会升高，但同时也会通过视前区激活散热机制。

If you're going to use deliberate heat exposure, you'd be wise to do it later in the day because when you get into a warm environment, sure, the surface of your body, the shell heats up, the core of your body heats up, but then it also activates cooling mechanisms through the preoptic area.

当你从那个高温环境——无论是桑拿还是其他方式——出来后，你的身体会继续降温。

And when you get out of that hot environment, sauna or otherwise, your body will continue to cool down.

因此，许多人发现，如果在一天的后半段，甚至睡前做桑拿，然后洗个温水澡，会更容易入睡。

And so many people find that if they do sauna in the later half of the day, or even just before sleep, and then take a warmish shower afterwards, then they find it easier to fall asleep.

这很合理，因为他们的体温正在下降。

And that makes sense because their body temperature is dropping.

事实上，如果你的目标是最大限度地促进生长激素释放，那这也是一天中最佳的时间，尤其是如果你在睡前两小时内没有进食的话，明白吗？

And in fact, if your goal is to really promote the maximum amount of growth hormone release, that's also going to be the best time of day to do it, especially if you haven't eaten in the two hours before sleep, okay?

所以，如果你真的想促进生长激素释放，同时希望优化睡眠，而这两者其实密切相关，因为生长激素是在夜间早期睡眠时由垂体释放的，那么你最好每周在晚上或夜间做一次或两次桑拿，之后短暂地洗个温水或凉水澡，只需冲掉桑拿后的汗水，然后准备入睡。

So if you're really going for growth hormone release, you're really trying to optimize sleep and the two things are actually linked because of the release of growth hormone that happens from the pituitary in the early night sleep, well, then you would be wise to do your sauna maybe once or maybe twice a week in the evening or at nighttime, then taking a warm or cool shower, just briefly, just enough to kind of rinse off all the sweat from the sauna and then get ready for sleep.

要做到这一点，不一定非得空腹，但尽量保持血液中的葡萄糖和胰岛素水平较低。

And to do that, not necessarily fasted, but to try and keep your levels of glucose and insulin somewhat low in your bloodstream.

我这么说的原因是，血糖和/或胰岛素水平升高往往会抑制或减少生长激素的释放。

The reason I say that is that having elevated blood glucose and or insulin tends to blunt or reduce growth hormone release.

这一点对多种刺激都适用，包括运动和桑拿。

And that's true for any number of different stimuli, including exercise and including sauna.

如果你真的想通过桑拿最大限度地促进生长激素分泌，最好空腹进行，或者至少在之前两三个小时内不要进食。

If you really want to crank out the most amount of growth hormone in response to sauna, do it fasted, or at least not having ingested any food in the two or three hours before.

你不需要进入深度禁食状态。

You don't have to be deep into a fast.

我认为，对百分之九十的人而言，在绝大多数情况下，每周进行一到三次桑拿，就会因为前面提到的多种原因而受益。

I think for ninety percent of people, ninety percent of the time, just getting into the sauna once or twice or three times a week is going to be beneficial for the number of reasons that I described earlier.

你不需要过于纠结于如何精确满足所有条件，以获得桑拿治疗的最大效果。

And you don't want to obsess too much about the exact conditions you need in order to get the greatest effect out of that sauna treatment.

无论你选择一天中的什么时间做桑拿，或者频率如何，做完桑拿后你都需要补水。

Now, regardless of what time of day you do sauna or how frequently you do it, you're going to want to hydrate after going in the sauna.

进入桑拿房时，你会流失水分，而一旦流失水分，就需要补充回来。

When you go in the sauna, you lose water, and when you lose water, you need to replace it.

为什么？

Why?

因为你的所有细胞都需要水，但你同样需要电解质。

Well, you need water for all your cells, but you also need electrolytes.

所以请确保补充你在桑拿中流失的水分。

So make sure that you're replacing the water that you lose in the sauna.

目前并没有一个确切的公式来告诉你应该喝多少水，或者是否需要在水中添加电解质。

Now there's no exact formula of how much water to drink and whether or not you need electrolytes in that water or not.

这取决于你出汗的多少，也就是你的耐热程度。

It's going to depend on how much you sweat, meaning how heat adapted you are.

这也取决于你在汗液中排出的盐分多少，个体差异非常大。

It's going to depend on how much salt you tend to excrete in your sweat, huge amount of variation.

但一般来说，一个可行的方法是：每在桑拿中待十分钟，至少饮用16盎司的水。

But in general, one way to approach this would be to make sure that you drink at least 16 ounces of water for every ten minutes that you happen to be in the sauna.

你可以在进入桑拿前、中、后都喝水，也可以只在桑拿中和之后喝，或者仅在之后补充。

You do that before and during and after, you could do it during and after, or you could do it after.

此外，有意识地进行热暴露还有助于改善情绪和心理健康。

Now, are other reasons to do deliberate heat exposure that have improvements in mood and mental health.

事实上，关于桑拿及其他有意识热暴露改善情绪的数据非常令人印象深刻，无论是在机制层面，还是在人们长期体验到的后果上都是如此。

In fact, the data related to sauna and other forms of deliberate heat exposure improving mood are very impressive, both at the mechanistic level and in terms of the long term consequences that people experience.

首先，我们需要思考，为什么刻意的热暴露能够改善我们的情绪和幸福感？

First of all, we need to ask how is it that deliberate heat exposure can improve our mood and well-being?

事实证明，它不仅能改善情绪和幸福感，还能增强我们对原本只会带来轻微愉悦的事物的感知能力。

Well, it turns out that it improves mood and well-being, but it also improves our capacity to feel good in response to things that would ordinarily make us feel somewhat good.

这并不是说，你刚从桑拿房出来就会无端地咧嘴大笑。

Now, this is not a situation where you're going to be walking around grinning ear to ear in response to nothing at all, because you went in a sauna.

我所说的是，大脑和身体中某些通路被上调了，这些通路让你能够充分体验到愉悦感。

What I'm talking about is the upregulation of pathways, meaning chemical pathways in your brain and body that allow you to experience pleasure in all its fullness.

你们很多人可能都听说过内啡肽。

Many of you have probably heard of endorphins.

内啡肽是一类自然存在于大脑和身体中的分子，它们会在应对各种压力源时被释放出来。

Endorphins are a category of molecules that are made naturally in your brain and body, and that are released in response to different forms of stressors.

没错，是在应对压力源时释放。

That's right, in response to stressors.

所以，如果你曾经长跑过，在某个时刻感到肌肉酸痛、关节不适，或者有胫骨应力综合征，但你还是坚持跑完了，你之所以在后期感觉不到疼痛，甚至体验到一种欣快感，部分原因就在于运动引发的内啡肽释放——更准确地说，是运动对压力系统的调节作用，进而触发了内啡肽的释放。

So if ever you've gone out on a long run and at some point in that run, you feel like you're aching and your joints hurt, or maybe you have shin splints and you push through that, part of the reason that you experience a lack of pain at some point usually, or you experience a euphoria during or after that exercise is the exercise induced effects on endorphin release, or rather to be more specific, I should say the exercise induced consequences on the stress system, which in turn trigger the release of endorphin.

换句话说，当我们经历短期或急性压力时，内啡肽系统会被激活。

In other words, when we experience short term or acute stress, the endorphin system is activated.

事实上，内啡肽系统不仅仅是让人感觉良好，它也与让人感觉糟糕有关。

Now the endorphin system is not just about feeling good, believe it or not, it's also about feeling bad.

内啡肽大致可分为两类。

And there are two general categories of endorphins.

第一类是你常听说的内啡肽，它们会与例如μ阿片受体等受体结合。

The first are the ones that you normally hear about, endorphins, things that bind for instance, to receptors like the mu opioid receptor.

我们会产生天然的止痛内啡肽，让人感到轻微的欣快感。

We make endorphins that naturally act as pain relievers and that make us feel mildly euphoric.

我们还会产生另一种内啡肽，比如强啡肽（D-Y-N-O-R-P-H-I-N），它在应对压力时反而会让我们感觉更糟。

We also make endorphins such as dynorphin, that's D Y N O R P H I N, dynorphin, that actually make us feel worse in response to stressors.

当我们进入热桑拿或任何高温环境时，强啡肽会在大脑和身体中释放。

When we get into a hot sauna or a hot environment of any kind, dynorphins are liberated in the brain and body.

我应该提到，强啡肽由大脑多个区域的许多神经元产生。

And I should mention that dynorphins are made by many neurons in many different areas of the brain.

所以你可能会想，为什么我会想要那样呢？

So you might think, well, why would I want that?

为什么我要让 dynorphin 进入我的大脑和身体？

Why would I want to release dynorphins into my brain and body?

首先，当你进入一个不舒服的高温环境时，比如这种听起来很糟糕的情境——但你其实是故意身处这种高温环境中，试图触发某种生理或心理上的益处——你感受到的不适感，以及想要离开这种环境的冲动，部分原因正是 dynorphin 的释放造成的。

Well, first of all, when you get into an uncomfortably hot situation, uncomfortably hot scenario, oh gosh, this is sounding terrible, in a deliberately hot environment that you are using to try and trigger some sort of biological or psychological benefit, I should say, the discomfort that you feel, the desire to get out of that environment is in part the consequence of the release of dynorphin.

这同时也是交感神经系统被激活的结果。

It's also the consequence of the activation of that sympathetic nervous system.

记住，前视区可以与杏仁核沟通，触发这种战斗或逃跑模式。

Remember the preoptic area can communicate with the amygdala and trigger that kind of fight or flight mode.

我想离开桑拿房。

I want to get out of the sauna.

这真的、真的太热了，但 dynorphin 也会从某些神经元中释放出来。

This is really, really hot, but dynorphin is also liberated from a certain number of neurons.

Dynorphin 会与所谓的 kappa 受体结合。

Dynorphins binds to what's called the kappa receptor.

κ受体与内啡肽结合，触发大脑和身体中导致烦躁、压力，以及令人难以置信的——普遍疼痛感的通路。

The kappa receptor binds dynorphin and triggers pathways in the brain and body that lead to agitation, to stress, and believe it or not, to a general sense of pain.

这就是为什么你想要从热桑拿中出来的原因。

This is why you want to get out of the hot sauna.

请记住，如果温度达到不安全的水平，你就应该立即离开桑拿房或其他高温环境。

And remember, if it's unsafe levels of hot, then you should get out of that sauna or other hot environment.

但如果你所处的温度范围虽然不适，却仍在安全范围内，内啡肽就会从这些神经元中释放，与κ受体结合，作为其下游结果，会增加那些结合其他内啡肽的受体数量——这些内啡肽能让你感到平静、快乐，并带来轻微的欣快感。

But if you're working in a range or you're exposing yourself to a range of heat that's uncomfortable, but safe to be in, dynorphins will be liberated from these neurons, bind to the kappa receptor, and as a downstream consequence of that, there will be an increase in the receptors that bind the other endorphins, the endorphins that make you feel soothed, that make you feel happy, and that make you feel mild euphoria.

可以说，每次我们进入令人不适的高温环境或低温环境时，内啡肽都可能被释放并结合到κ受体上。

It's fair to say that every time we get into a hot environment that's uncomfortable or a cold environment that's uncomfortable, dynorphin is likely released and binding to the kappa receptor.

但随着时间推移，内啡肽与κ受体的结合会引发下游变化，使那些让人感觉良好的内啡肽——比如与μ阿片受体结合的内啡肽——以及其他一些让人愉悦的内啡肽系统变得更加高效，从而让人在日常情绪基线上感受到提升；当好事发生时，他们会体验到更强烈的快乐、喜悦、敬畏或情绪改善。

But over time, that binding of dynorphin to the kappa receptor leads to downstream changes in the way that the feel good endorphins, things like endorphin binding to the mu opioid receptor, and there are still other feel good endorphins, so to speak, that system becomes much more efficient, such that people feel an elevation in their baseline level of mood, and when a good or happy event comes along, they feel a heightened level of happiness or joy or awe or improved mood in response to that.

那么这意味着什么？

So what does it mean?

这意味着，适度的不适感——作为有意识的热暴露的后果——虽然在短期内并不舒服，但它激活了大脑和身体中那些让人愉悦的分子与神经回路，使它们变得更加高效，从而让你在面对生活中的事件时，更容易感受到喜悦。

It means that a little bit of discomfort as a consequence of deliberate heat exposure, while in the short term doesn't feel good by definition, it is activating pathways that are allowing the feel good molecules and neural circuitries that exist in your brain and body to increase their efficiency, placing you in a better position to be joyful in response to the events of life.

我们开始看到一个总体的图景：正如我在本集里所描述的那样，采用每次五到二十分钟左右、每周一到七次的桑拿方案，与心血管健康的整体改善和心理健康的整体提升相关。

We're starting to see a general picture that using the sorts of sauna protocols that I've described throughout this episode, right, five to twenty minutes or so, done one to seven times per week is associated with a general improvement in cardiovascular health, a general improvement in mental health.

这实际上表明，虽然短时间内每天进行三到四次、每次三十分钟的桑拿，并在之间进行降温——比如泡冷浴——确实能显著增加生长激素，但更规律地进行则能降低皮质醇、改善心脏健康和心理健康。

And it really points to the fact that yes, sauna done acutely for three or four times a day, thirty minutes each session, separated by a cooling, maybe getting into cold bath, sure, that can potently increase growth hormone, but done on a more regular basis can reduce cortisol, improve heart health, improve mental health.

正因如此，而且对大多数人来说，找到一种以最低成本实现刻意热暴露的方式是完全可行的，对吧？

And for that reason, and the fact that for most people, it is conceivable to come up with a way that you could get into deliberate heat exposure for a minimum of cost, right?

无论是洗个热水澡，或者不得已时裹紧衣服去慢跑，又或者如果你有条件使用某种桑拿房，我们实际上讨论的是一种刺激，能启动大量不同的生物级联反应，从而改善大脑和身体的多个方面健康。

It's a hot bath, or if you had to resort bundling up and going for a jog, this sort of thing, or if you have access to it, a sauna of some sort, that we're really talking about a stimulus to initiate a large number of different biological cascades that wick out to improve multiple aspects of brain and body health.

我今天谈到的每一种方案——无论是五分钟、二十分钟、一天四次、每周三次还是七次——都是在轻触、推动或可以说是‘踩踏’某个特定通路，使其以从轻微到强烈的程度被激活。

Each protocol that I've talked about today, whether or it's five minutes or twenty minutes or four times in a day or three times per week or seven times per week is tickling or pushing or stomping, if you will, on a given pathway and really activating it to a milder to severe degree.

我今天试图说明的是，热量，特别是热暴露，如何激活某些生物通路的一般机制，以便你能为自己量身定制最优化的方案。

What I've tried to do today is to illustrate the general mechanisms by which heat in particular can activate certain biological pathways so that you can devise protocols that are going to be optimal for you and your needs.

所以简要回顾一下，如果你想获得最大的生长激素提升，应较少进行桑拿或其他刻意热暴露，可能每周不超过一次，甚至更少，并且在当天进行多次，但要确保将它们分隔成多个时段。

So just to briefly recap, if you want to get the greatest growth hormone increases, do sauna or other deliberate heat exposure fairly seldom, probably no more than once per week, maybe even less, and do it a lot that day, just make sure that you break it up into multiple sessions.

我前面提到的研究中，他们每周只进行一次，每次三十分钟，共四次。

In the study I described earlier, they did four sessions, thirty minutes each, but that was just once a week.