刻意热暴露的科学与健康益处

我这话是什么意思？

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，加热后质地会改变，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?

生肉和熟肉是完全不同的，直白地说就是如此。

Raw meat is different than cooked meat, to be quite blunt about it.

加热会改变蛋白质的特性，不仅影响味道，还影响其结构。

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

这种改变发生在分子层面。

It changes it right down at the molecular level.

当你的身体每天经历温度变化时——我们稍后会讨论这些变化——但在应对高温或低温环境时，热休克蛋白会被激活，以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 each day, and we'll talk about those changes, but in response to hot environments or cold environments, heat shock proteins are deployed to go and rescue and prevent the changes in proteins that would be detrimental to your health.

因此，至少在短期内，激活热休克蛋白是有益的。

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持续激活，因为这会带来其他问题；但热休克蛋白有多种类型，它们的主要作用是在你的大脑和身体中穿梭，确保那些因过热而可能发生错误折叠的细胞中的蛋白质保持正确构型。

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

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

我再次以非常概括的方式描述这一点，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.

有一些有趣的研究在动物模型中进行，从机制上很好地支持了热休克蛋白在刻意热暴露益处中的作用。

There's some interesting studies that were carried out in animal models that really nicely mechanistically support the role of heat shock proteins in some of the benefits of deliberate heat exposure.

其中一些研究是在果蝇身上进行的，也就是黑腹果蝇，因为它们是绝佳的模式生物，可以轻松地删除或添加基因。

Some of these studies were done in flies, some of meaning Drosophila fruit flies, because they're a great model organism because you can delete genes or add genes easily.

其他研究则是在小鼠身上进行的。

Other studies have been done in mice.

现在也有在人类身上开展的研究。

And now there are also studies being carried out in humans.

我会谈到这些研究。

And I will talk about those.

在刻意热暴露与长寿相关的领域中，一个常被提及的更显著例子是：如果让这些果蝇接受70分钟的热刺激——这种刺激显然不会致死，但会激活热休克蛋白——就能以热休克依赖的方式将其寿命延长15%。

One of the more dramatic examples that's always touted in this field of deliberate heat exposure, as it relates to longevity, is that if they expose these flies, these fruit flies to seventy minutes of a heat stimulus that would obviously didn't kill them, but activated heat shock proteins, it could extend their life by 15% in a heat shock dependent way.

意思是，如果制造出没有这些热休克蛋白的果蝇，那么就不会观察到寿命的延长。

Meaning if they made flies that didn't have these heat shock proteins, well, then they didn't see this extension in life.

这也是使用模式生物的原因之一。

And this is one of the reasons to use model organisms.

这种实验不可能在人类身上进行。

This is not an experiment that you could do in people.

然而，已有针对人类的有趣研究，考察了刻意热暴露的一些下游分子通路，这些研究揭示了刻意热暴露如何帮助抵御不同形式的死亡、整体改善健康，甚至可能——我要特别强调‘可能’——延长寿命。

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

其中一种机制涉及一个名为FOX-3的分子所调控的基因程序。

One such mechanism involves a genetic program involving a molecule called FOX-three.

FOX-3是一种非常有趣的分子，因为它参与了DNA修复通路。

FOX-three is a very interesting molecule because it's involved in DNA repair pathways.

DNA修复是保持健康过程的一部分。

DNA repair is part of the process of remaining healthy.

我们每个人都希望认为，我们出生时带着自己的基因，就一直健康、健康、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一直在进行持续修复，基因的表达也在不断调整。

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.

你知道，青春期是最明显的例子，对吧？

You know, 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，简直像是两个完全不同的人，声音变了，思维方式也变了，本质上已经成为了一个全新的人，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 basically is a different human being, right?

这不仅仅是激素的作用，激素本身就能开启或关闭某些基因，真正地将身体和大脑中的某些组织和细胞转化为完全不同的功能状态。

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.

所以，这不仅仅是新生物特征的萌发，更是大脑中不同区域从一种功能彻底转变为另一种功能的过程。

So So it's not just the sprouting of new aspects of our biology, it's literally the conversion of different brain centers from one function to another.

这就是青春期，我们以后会专门做一期关于青春期的节目。

That's puberty, we'll do a whole episode about puberty.

我们其实已经做过一期关于性发育的节目，里面稍微提到了这些机制，但重点是，贯穿我们整个生命周期，基因都在不断被开启和关闭。

We actually did an episode on sexual development that talks a little bit about those mechanisms, but the point is that throughout our entire lifespan, genes are being turned on, genes are being turned off.

基因被开启，基因被关闭，而作为基因载体的DNA，在这个过程中也会受到损伤。

Genes are being turned on, genes are being turned off, and DNA, the stuff of genes gets damaged in that process.

FOXO3位于与DNA修复相关的一个通路的上游，同样也参与清除这些衰老细胞。

FOX03 sits upstream in a pathway related to DNA repair 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至100摄氏度之间的桑拿暴露，已被证明可以提升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 100 degree Celsius range has been shown to upregulate levels of FOXO3.

FOXO3反过来会激活与DNA修复及清除衰老或死亡细胞相关的通路，这被证实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，是那些似乎能抵消之前所述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, are the biological mechanisms that apparently offset some of the cardiovascular risk and other forms of mortality that were described earlier.

关于FOXO3，有一个特别有趣的现象：有些人拥有额外的FOXO3拷贝，或者拥有某种‘超活跃’版本的FOXO3，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 FOX-three, there are individuals out there that have either additional copies of FOX-three or who have versions of FOX-three 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.

这些人天生幸运地拥有更多的FOXO3、更高效的衰老细胞清除能力、更强的DNA修复能力等等。

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

对于我们其他人来说，至少据我所知，我并没有这种有益健康的FOXO3突变。

For the rest of us, at least, you know, to my knowledge, I don't have one of these health promoting FOXO3 mutations.

记住，突变可能是有益的，也可能是有害的。

Remember mutations can be beneficial or they can be detrimental.

如果你的目标是长寿，这是一种有益的突变。

This, if your goal is to live longer is a beneficial mutation.

如果你没有那些能让你比其他人更有可能活到百岁的FOXO3突变，那么刻意的热暴露是提高FOXO3活性的一种方式。

Well, if you don't have these FOXO3 mutations that allow you to be a centenarian at 2.7 times higher likelihood than other people, deliberate heat exposure is one way that you can increase FOXO3 activity.

目前，根据现有研究，尚不清楚具体哪种桑拿方案最能提升FOXO3，这可能是因为并不存在单一的最佳方案。

At this point in time, meaning when looking at the research out there, it isn't clear what the optimal sauna protocol is going to be specifically to increase FOXO3, and that's probably because there isn't one.

目前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.

任何刻意的热暴露都可能影响所有这些机制。

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

我再次建议你以80到100摄氏度作为参考范围，来确定你能承受的温度，并作为你开始和逐步过渡到刻意热暴露的起点。

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.

我建议你以每次5到20分钟作为桑拿时间的大致参考，来决定你在桑拿中停留的时间。

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.

去年发表了一项主要聚焦于刻意冷暴露的研究。

Now, there was a study published just this last year that was mainly focused on deliberate cold exposure.

我在关于寒冷的那期节目中对此进行了详细阐述。

I detailed this quite extensively in the episode on cold.

这是苏珊娜·索贝格的出色研究。

This is the beautiful work of Susanna Soberg.

这项研究既考察了刻意的寒冷暴露，也考察了桑拿暴露。

And that study looked at deliberate cold exposure, but also sauna exposure.

该研究发现，每周57分钟（是的，五十七分钟）的桑拿暴露，结合每周总计11分钟的刻意寒冷暴露，是改善新陈代谢、增加棕色脂肪——这种能提升线粒体功能和产热能力的活跃脂肪组织——的临界值。

And that study found that 57, yes, fifty seven minutes per week of sauna exposure in conjunction with eleven minutes per week total of deliberate cold exposure was the threshold for getting improvements in metabolism and increases in brown fat, this very active fat tissue that improves mitochondrial function and thermogenesis, meaning heating of the body.

我们稍后会更详细地讨论棕色脂肪。

We'll talk more about brown fat later.

我为什么要提到这一点？

Why do I mention this?

对于那些希望提高新陈代谢的人来说，每周进行11分钟的寒冷暴露似乎最为有益，同样，这11分钟应分两次或更多次进行。

Well, for those of you that are interested in increasing metabolism, it does seem to be most beneficial to do that eleven minutes per week of cold exposure, again, divided up across two or more sessions.

因此，不是一次性进行11分钟，而是分成较短的多次 sessions，同时每周至少进行57分钟的桑拿暴露，温度范围请参考我前面提到的建议。

So it's not eleven minutes all at once, but shorter sessions, and to get fifty seven minutes minimum per week of sauna exposure, again, in the temperature ranges that I've talked about here.

而且again，不是一次性在桑拿房里待五十七分钟，而是每周总共五十七分钟，这是最低阈值。

And again, it's not fifty seven minutes in the sauna all at once, that's fifty seven minutes total per week as the minimum threshold.

你可以将这五十七分钟分成三次，每次二十分钟。

So you might divide that into three sessions of twenty minutes.

而且again，我认为五十七这个数字并不是什么神奇的数字。

And again, I don't think fifty seven is the magic number.

可能是六十，可能是六十四，也可能五十五就够了。

It could be 60, it could be 64, it probably could be 55.

记住，你的生物系统并不会每分钟、每秒都精确计数，至少在大多数情况下不会。

Remember your biological systems are not counting things off minute by minute, second by second, at least not in most cases.

所以，对于那些希望提升新陈代谢的人，请参考关于寒冷的那期节目，或者直接采用我所说的Soberg方案：每周总共十一分钟的不适但安全的冷暴露。

So for those of you that are interested in improving metabolism, check out the episode on cold, or just take the Soberg protocol as I call it, which is eleven minutes total per week of uncomfortably cold, but safe cold exposure.

所谓不适的寒冷，是指你真的真的想从淋浴、冰浴或任何冷环境里出来，但你每周总共可以坚持十一分钟，分散在两三次进行；然后每周大约五十七分钟的刻意热暴露，同样是不适但安全的——抱歉，应该是不适的炎热，但可以安全地待在里面，最好分散在三次或更多次进行。

So uncomfortably cold means you really, really want to get out of the shower or ice bath or whatever environment, but you can stay in eleven minutes total per week divided across a couple sessions and then fifty seven minutes per week or so of deliberate heat exposure, again, uncomfortably, but uncomfortably hot, excuse me, but safe to stay in, probably divided up across three or more sessions.

好了，我们已经讨论过使用桑拿来降低皮质醇的方法。

Okay, so we've talked about the use of sauna to decrease cortisol.

我们之前讨论过使用桑拿来增加热休克蛋白。

We've talked about the use of sauna to increase heat shock proteins.

我们之前讨论过使用桑拿来增加FOXO3。

We've talked about the use of sauna to increase FOXO3.

现在我想谈谈使用桑拿来增加生长激素。

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

生长激素是一种我们身体自然从垂体分泌的激素，而垂体也位于我们口腔顶部附近。

Growth hormone is a hormone that we all naturally secrete from our pituitary, which also resides near the roof of our mouth.

促使垂体释放生长激素的信号来自下丘脑中的神经元。

The signal for the pituitary to release growth hormone arrives from neurons that exist in the hypothalamus.

所以，生长激素释放激素——你没听错，它们就叫这个名字——会刺激垂体前叶将生长激素释放到全身循环中。

So growth hormone releasing hormones, believe it or not, that's what they're called, stimulate the release of growth hormone from the anterior pituitary gland into the general circulation.

然后，生长激素会影响身体细胞和组织的新陈代谢与生长。

And then growth hormone impacts metabolism and growth of cells and tissues of the body.

它还负责组织修复。

It is responsible for tissue repair as well.

每个人在青春期经历的生长突增，都是生长激素的结果。

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

我接下来要描述的一项研究发现，生长激素出现了显著的、非常显著的增加。

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，这些生长激素的增加，并非类似于青春期、婴儿成长为青少年或青少年成长为少年时所观察到的那种。

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.

那些与身体形态和体型巨大变化相关的生长激素水平，远高于我在这里所谈论的水平。

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，随着我们年龄增长，从青春期进入青少年时期，再进入成年早期，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.

有多种因素可以促进生长激素的释放，我们稍后会讨论其中一些，比如低血糖实际上是刺激生长激素释放的因素。

There are various things that can promote the release of growth hormone, and we will talk about some of those other things in a moment, things like low blood sugar turns out is a stimulus for growth hormone release.

我不是指那种让你头晕想晕倒的低血糖，那种情况是坏的。

And I don't mean hypoglycemia of the sort that makes you dizzy and want to pass out, that's bad.

我是说，你的血液中没有过高的葡萄糖和胰岛素。

I mean, not having high levels of glucose and insulin in your bloodstream.

这正是许多人选择间歇性禁食甚至长期禁食的原因之一，因为据报道这样做能增加生长激素的分泌。

This is one of the reasons why many people are drawn to intermittent fasting or even prolonged fasting is because of the reported increases in growth hormone.

我会简要提及这些方法，但如果你想更深入了解它们的实际影响以及生长激素增加的程度，请查看我关于禁食的那期节目。

I'll touch on those briefly, but if you want to learn more about those and what their real impact is and the extent of growth hormone, check out the episode I did on fasting.

你可以在 hubermanlab.com 上找到那期节目。

You can find that at hubermanlab.com.

某些类型的运动也被证明能刺激生长激素的释放。

Certain forms of exercise have also been shown to stimulate growth hormone release.

稍后我会谈到，如何将运动与禁食结合，或者如何将热疗与运动或特定饮食模式结合，以进一步提升生长激素水平。

And in a few moments, I'll talk about how exercise and fasting can be combined or how heat can be combined with exercise or certain patterns of food intake to further increase growth hormone.

但在那之前，我想回顾一些数据，特别是某项研究发现，通过刻意使用桑拿进行热暴露，可以显著增加生长激素的分泌。这对于三十岁、四十岁及以上的人群可能非常有益，也可能对那些希望刺激更多生长激素释放的人有用，比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。

But before I do that, I want to review some of the data and one study in particular that discovered certain forms of deliberate heat exposure using sauna can stimulate very large increases in growth hormone output, 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.

让我来介绍一下这项研究的具体做法。

So let me describe what they did in this study.

他们使用了80摄氏度的环境，约合176华氏度，让受试者每天进行四次、每次三十分钟的桑拿。

They used an 80 degree Celsius environment, so that's 176 degrees Fahrenheit, and they had subjects do this sauna for thirty minutes, four times per day.

也就是说，一天总共两小时：每次桑拿三十分钟，然后休息降温，再进行下一次桑拿，如此重复四次，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，受试者一天内总共在80摄氏度的环境中待了两个小时。

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.

他们让受试者执行这一方案——我应该提一下，这项研究中既有男性也有女性受试者。

So they had subjects do this protocol I should mention they had both male and female subjects in this study.

整个研究持续了一周。

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.

他们测量了多种激素，包括皮质醇、促甲状腺激素、甲状腺激素本身、黄体生成素和卵泡刺激素，这些激素本质上驱动着其他激素的产生。

And they measured a lot of different hormones, cortisol, thyroid stimulating hormone, thyroid hormone itself, luteinizing hormone, and follicle stimulating hormone, which are hormones that essentially drive the production of other hormones.

我们不会深入探讨这些，但如果你想了解卵泡刺激素（FSH）和黄体生成素，可以查看 hubermanlab.com 上关于优化睾酮和雌激素的那期节目。

We won't get into that too deeply, but if you'd like to learn about FSH, follicle stimulating hormone and luteinizing hormone, please see the episode on optimizing testosterone and estrogen at hubermanlab.com.

他们还观察了催乳素和生长激素。

They looked at prolactin and they looked at growth hormone.

我直接说重点吧，告诉你生长激素的效果。

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

进行每天两小时、80摄氏度桑拿方案的受试者，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.

他们在桑拿前后测量了生长激素，发现其水平上升了16倍，这显然是一个巨大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.

不过，这里有一个重要的注意事项：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、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问题的可能性就越低吗？

Now, one important caveat here, 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减弱了。

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，他们采用的是每天两小时、分三次每次三十分钟的方案，在一周的第一天、第三天和第七天进行。

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.

但在第三天，虽然与桑拿前相比，生长激素仍有显著上升，但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?

因此，不再是16倍的增长，而是大约三到四倍的增长，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，生长激素的提升通常为两倍，最多三倍，但仍不及第一天的水平。

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.

这意味着什么？为什么会发生这种情况？

What does this mean and why does this happen?

这是因为热量和寒冷一样，都会对身体造成一种冲击或压力。

Well, the reason this happens is because heat, just like cold, is a shock or a stressor to the system.

以寒冷为例，如果你进入一个五摄氏度的冰浴，即使只待二十秒，也会使去甲肾上腺素水平增加200%。

In the context of cold, if you get into a very cold ice bath, for instance, a five degree ice bath, even for twenty seconds, it's known to increase norepinephrine 200%.

它能让你突然释放到大脑和身体中的去甲肾上腺素翻倍，这实际上可能带来一些积极效果。

It can double the amount of norepinephrine that you suddenly release into your brain and body, which actually can have some positive effects.

我稍后会详细讲这些效果。

I'll talk about those in a little bit.

但如果你每天都这么做，你的身体就会对寒冷产生适应。

But if you were to do that every day, you would become cold adapted.

这种比较身体表层和核心温度的机制会进行调整，要么提前预测到寒冷刺激，要么更可能提前启动产热机制以应对寒冷暴露。

This circuit that compares the shell and core of your body would adjust in ways that it could either predict that cold stimulus or more likely to create some thermogenic mechanisms in preparation for that cold exposure.

这就是为什么有些人为了促进脂肪分解而刻意进行寒冷暴露时，起初会看到效果，但若频繁、长期进行，效果就会消失。

This is why, for instance, people that use deliberate cold exposure to try and increase lipolysis, the burning of fat, oftentimes will get results for a while, but then if they're doing it a lot, a lot, they stop getting those effects.

我在关于寒冷的那期节目中多次提到，如果这是你的目标，就要避免产生寒冷适应，而这里也存在类似的机制。

I talk a lot about avoiding cold adaptation, if that's your goal in the episode on cold, but similar mechanisms are at play here.

所以我们必须想象，当这些受试者第一天进入桑拿房时，从体表温度测量到核心温度变化的通路，导致了生长激素的大幅增加——这实际上只是对之前我告诉过你的结果的一种描述方式。

So we have to imagine that when these subjects got into the sauna on day one, whatever pathways went from measurement of temperature at the shell to changes in temperature at the core led to these big increases in growth hormone, which is basically a way of just describing the result I already told you before.

但这一结果随时间减弱，要么意味着该通路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减弱了，下游效应器没有像以前那样充分激活，因为这不再构成那么强烈的应激。

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

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、气喘吁吁，这会是非常痛苦的体验。

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，很快你跑上同样的山坡时，呼吸就不会那么急促了。

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.

肌肉的灼烧感也大大减轻，诸如此类。

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

你的身体适应了。

Your body adapts.

因此，关于有意识地使用热暴露，一个关键点是：如果你希望通过热暴露来触发生长激素的大幅上升，就必须小心，不要每周使用超过一次。

So one of the key things to understand about the use of deliberate heat exposure is if you're going to use it in order to try and trigger massive increases in growth hormone, you're 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升高。

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的增加，但如果你的特定目标或主要目标就是这个，那么可以说，你最好不要频繁进行我这里描述的热暴露，每周最多一次，甚至每十天一次更好。

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，或者当你试图突破脂肪减脂瓶颈时，或者仅仅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增加，但其幅度远不及你偶尔用热冲击身体时所经历的显著升高。

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.

理解这一点的一个重要角度，实际上是放在寒冷的背景下来看。

An important way to frame this is actually in the context of cold.

你可能会说：等等，这期节目讲的是热和加热，不是寒冷。

And while you might say, wait, this is an episode on heat and heating, not cold.

但如果不谈论寒冷，就无法真正讨论热和加热，因为正如我之前提到的，如果你让身体表面冷却，实际上是在让身体内部升温。

Really can't have a conversation about heat and heating without talking about cold, because as I mentioned earlier, if you cool the outside of your body, the shell, you're actually heating up your body.

事实上，控制身体升温与降温的神经回路——比如对寒冷做出反应时触发颤抖或脂肪分解——都是由下丘脑的视前区调控的。

In fact, the circuits that control heating of the body and that control cooling of the body, for instance, the activation of things like shiver or fat loss in response to cold and shiver, those are also controlled by the preoptic area of the hypothalamus.

因此，我们可以退一步，通过研究寒冷来思考设计最佳主动热暴露方案需要什么。

So we can take a step back and start to think about what it would take to design the optimal protocol for deliberate heat exposure by looking at cold.

这就是我的意思。

And here's what I mean.

已有出色的研究表明，如果人们进入四摄氏度的冰冷水中仅二十秒，如我之前所提，会导致去甲肾上腺素增加200%至300%。

There have been beautiful studies showing that if people get into a very cold body of water, four degrees Celsius for twenty seconds, as I mentioned earlier, that will cause a 200 to 300% increase in norepinephrine.

去甲肾上腺素也被称为去甲肾上腺素，以及其他所谓的儿茶酚胺类物质，如多巴胺，在这种极短时间的冷水暴露中也会大幅增加。

Norepinephrine is also called noradrenaline and norepinephrine and other so called catecholamines like dopamine increased dramatically in this very brief cold water exposure.

这些去甲肾上腺素和多巴胺的升高已被证实具有持久的效果，通常能改善情绪、专注力和警觉性。

And those increases in norepinephrine and dopamine are known to have long lasting effects that generally to improvements in mood, focus, and alertness.

这些效果相当显著。

They're pretty significant.

然而，它们还不足以显著提升新陈代谢水平。

However, they aren't significant enough to increase metabolism to a very high degree.

而其他研究显示，如果人们在16摄氏度的气温下穿着适量但最少的衣物外出，可以体验到更高的去甲肾上腺素升高，但要达到这种效果需要六小时，例如在16摄氏度的环境中。

Whereas other studies have shown that if people go outside in 16 degrees Celsius weather with a proper amount, but a fairly minimum amount of clothing, you can experience even greater increases in norepinephrine, but the time that's required in order to experience those increases is six hours at, for instance, 16 degrees Celsius.

所以，如果你每天有六小时可以待在寒冷环境中，或者你打算把空调调得非常非常冷，那没问题。

So if you have six hours a day to be out there in the cold, or if you're going turn the air conditioning environment, make it very, very cold, fine.

但基本上，我所描述的是，你可以设定出可使用的参数范围。

But basically what I'm describing is that you can sort of bookend the parameters that you can use.

你可以通过极短时间的寒冷或高温暴露来刺激热休克蛋白、生长激素等，也可以通过较长时间、强度较低的冷热暴露来实现。

You can use a very brief exposure to cold or to heat in order to stimulate heat shock proteins, growth hormone, etcetera, or you can use longer exposure in less intense versions of heat and cold.

你必须找到适合你自己、并且能安全进行的方式。

You really have to find what's going to work for you and what you can do safely.

如果你不确定从哪里开始，请使用我前面描述的参数。

And if you're confused about where to start, please use the parameters that I described earlier.

首先，像往常一样，咨询你的医生，确保你能够安全地进行有意识的冷热暴露；但我要反复强调的是，80到100摄氏度，也就是176华氏度到212华氏度——我一再重复这个数字，因为我知道有人会问，即使我已经说了好多遍，这也没关系。

First of all, check with your doctor as always, make sure that you're somebody who can do deliberate cold or heat exposure safely, but that 80 to 100 degrees Celsius, meaning 176 degrees Fahrenheit to two twelve degrees Fahrenheit that I keep repeating over and over, because I know somebody's going to ask, even though I repeat it over and over, which is fine.

我很乐意一遍又一遍地说，也乐于回应任何再次提问的人。

I'm delighted to keep saying it and to respond if someone asks again.

这些参数将界定你在热刺激强度上应该采取的范围。

Well, those parameters are going to kind of bookend what you should do in terms of the intensity of the heat stimulus.

多长时间？

How long?

我们之前听到过，五到二十分钟。

Well, we heard earlier, five to twenty minutes.

为什么不从五分钟开始，然后逐渐增加到十分钟或十五分钟？

Why not start with five and then ramp it up to ten or fifteen?

如果你觉得自己特别有勇气，而且真的想大量刺激生长激素，偶尔也可以尝试一天内进行四次三十分钟的冷热刺激。

And then if you're feeling really bold and you really want to crank out growth hormone, well, then you could do that thirty minute, four times in one day stimulus every once in a while.

所以你必须弄清楚自己使用热暴露的目的是什么。

So you have to really figure out what you're using heat exposure for.

这就是为什么当人们问，湿桑拿和干桑拿哪个更好时的原因之一。

This is one of the reasons why when people say, is it better to get in a wet sauna or a dry sauna?

最佳温度是多少？

What's the optimal temperature?

洗热水澡、泡热水澡或泡热水浴，哪个更好？

Is it better to take a hot shower or a hot bath or a hot tub?

说实话，这取决于你能坚持做什么、是否愿意定期进行，以及你的具体目标是什么。

To be completely honest, it depends on what you're going to be able to do regularly, whether or not you want to do it regularly and what your specific goals are.

所以，本集的目的其实是让你了解背后的作用机制，并掌握一些通用参数，帮助你实现想要的效果。

So the purpose of this episode is really to arm you with the underlying mechanisms and to arm you with the general parameters that are going to allow you to access the results that you're seeking.

顺便说一下，我本人长期坚持一种方案，大多数周都能做到，虽然不是每周都行，就是每周尝试进行三次每次二十分钟的桑拿。

For what it's worth, I personally use a protocol and I've been using a protocol for a long time that involves trying, meaning I accomplish this most weeks, not all, trying to get into a sauna for three twenty minute sessions every week.

我用的是干 sauna，不是蒸汽房。

I use a dry sauna, so it's not a steam room.

如果没条件，我可能会洗个热水澡之类的，但总体来说，我还是坚持每周做三次桑拿。

If I don't have access to it, I might take a hot bath or something of that sort, but in general, I just stick to doing the sauna three times a week.

我通常会在锻炼后进行，无论是有氧运动还是力量训练之后，或者就在晚上晚些时候。

And I generally will do that either after a workout, either a cardiovascular workout or a weight workout, or I'll do it later in the evening.

为什么选在晚上呢？

Why later in the evening?

这跟我们每个人体内昼夜节律的温度变化有关。

Well, it has to do with the circadian shifts in temperature that we all experience.

在关于昼夜节律和睡眠的节目中我谈过很多次，但简而言之，它是这样运作的。

Talked a lot about this in the circadian episodes and the episodes related to sleep, but in a nutshell, here's how it works.

每天清晨，在你通常起床时间的两小时前，你的体温达到全天最低点，明白吗？

Every early morning, about two hours before your typical wake up time, your body temperature is at its all time lowest, okay?

我们称之为体温最低点。

We call that your temperature minimum.

醒来后，你的体温开始上升。

Write about waking, your body temperature increases.

事实上，体温升高是导致你醒来的原因之一，当然，如果你设了闹钟另当别论；体温上升是唤醒大脑和身体的主要机制之一。

In fact, an increase in body temperature is part of the reason you wake up at all, unless of course you're setting an alarm, increases in body temperature are going to be one of the major things that wakes up your brain and body.

体温在早晨会持续上升。

Body temperature will tend to continue to increase through the morning.

你会经历皮质醇水平的升高。

You'll get that increase in cortisol.

这是一种健康的皮质醇升高。

That's an healthy increase in cortisol.

体温会持续上升到下午，然后在傍晚时分开始下降。

Body temperature will increase into the afternoon and then will start to drop in the later afternoon.

这种总体趋势会因是否锻炼、进食频率而发生变化，因为食物具有所谓的产热效应。

This general contour can be shifted by whether or not you exercise, how often you eat because of the so called thermogenic effects of food.

也就是说，每次进食后，体温和新陈代谢都会略有上升，但这种变化还不足以显著扰乱这种总体趋势和节律。

That is every time you eat, there's a slight increase in body temperature and metabolism, but it's not really that significant to throw off this general contour and rhythm.

但在下午四点或五点左右，大多数日子（取决于一年中的时间），你的体温会达到峰值，然后开始下降。

But toward the afternoon around four or 05:00, most days, depending on time of year, your body temperature will peak and then it will start to drop.

当你的核心体温（而非体表温度）下降一到三摄氏度时，你会开始感到困倦，进入睡眠状态，并在整夜保持睡眠；你的体温将保持低位，直到达到最低点后再次上升，明白吗？

And as your body temperature drops by one to three degrees, and here I'm referring to your core body temperature, not your shell body temperature, you will start to get sleepy and to transition into sleep and to maintain sleep throughout the night, your body temperature will remain low until you hit that temperature minimum and they'll start to come up again, okay?

这意味着，你决定何时进行桑拿或冷暴露将非常重要。

What that means is that when you decide to do sauna or cold exposure for that matter is going to be important.

为什么？

Why?

正如我前面提到的，如果你让身体表面变冷，至少在那之后的短时间内，你的体温会升高。

Well, as I mentioned earlier, if you were to make the surface of your body cold, at least in the immediate period after that, your body temperature will increase.

对于那些在入睡方面有困难、仍在改善睡眠的人，请记住：睡眠是所有心理健康、身体健康和最佳表现的基础。

So for those of you that are challenged in getting to sleep and are still working on your sleep, remember sleep is the foundation of all mental and physical health and optimal performance.

你应该努力保证高质量且足够时长的睡眠，至少在80%的夜晚如此，这应该是你一生中持续追求的目标，原因非常多。

You should try to get really quality sleep of sufficient duration, at least 80 of nights, that should be an ongoing goal throughout your lifespan for a huge number of reasons.

如果你想了解更多关于这些原因以及如何确保实现优质睡眠的机制，请观看关于睡眠的精华视频；但无论如何，晚上较晚时候进行冷暴露会再次升高你的体温，这可能让一些人难以入睡。

Watch the master sleep episode, if you'd like to hear more of those reasons and the mechanisms to make sure that you do that, but in any event, cold exposure late in the evening will start to increase your body temperature again, and that can make it hard for some people to fall asleep.

不过，如果你一整天都因努力工作、高强度训练或两者兼有而极度疲惫，冷暴露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, 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只能安排在深夜，但我之后依然睡得很好。

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.

然而，如果你有入睡困难，我建议你在白天早些时候进行冷暴露，以配合你体内24小时昼夜节律中自然发生的体温升高过程。

However, if you have trouble sleeping, I would recommend doing the cold exposure early in the day to match that natural heating, that natural increase in body temperature that occurs across the twenty four hour so called circadian rhythm.

同样，如果你打算进行刻意的热暴露，最好选择在一天中较晚的时候进行。

Similarly, if you're going to use deliberate heat exposure, you'd be wise to do that later in the day.

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。

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——无论是桑拿房还是其他地方——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，很多人发现，如果在一天的后半段，甚至在睡觉前做桑拿，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的释放，那么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，同时优化睡眠，而这两者实际上是相互关联的，因为生长激素在夜间早期睡眠时由垂体释放，那么你最好每周在晚上或夜间做一次或两次桑拿，然后迅速洗个温水或凉水澡，只需稍微冲洗掉桑拿后的汗水，便可以准备入睡。

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.

这一点适用于多种刺激因素，包括运动和桑拿。

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

关于这一点，有一项非常不错的研究我可以推荐给你。

So there's a really nice study on this that I can point you to.

有一项发表在《压力》期刊上的研究，没错，期刊的名字就叫《压力》。

There's a study that was published in the journal Stress, literally that's the name of the journal.

我喜欢那些名字直接叫‘疼痛’或‘压力’的期刊，这让我觉得挺有趣，虽然我也说不清为什么。

I love it when journals have these names like pain or stress.

这种命名方式让我觉得有点好笑，尽管我也不太明白原因，但它确实让我觉得有趣。

I find that somewhat amusing for reasons that escape me, but nonetheless amuse me.

这项研究的标题是《健康男性对连续不同压力刺激的生长激素反应》。

The title of this study is Growth Hormone Response to Different Consecutive Stress Stimuli in Healthy Men.

有没有什么差异呢？

Is there any difference?

我不想详细展开这项研究的全部内容，因为它非常详尽且复杂，但基本上，他们让受试者先进行桑拿，然后给予一种药物或条件，使血糖处于较低水平——不是危险的低，而是偏低。

And I don't want to go into all the details of the study because it's pretty extensive and complicated, but basically what they did is that they had people do sauna and then gave them a drug or a condition of having low, not dangerously low, but low blood sugar.

或者让他们先处于低血糖状态，再进行桑拿；或者让他们先完成一项能提升生长激素的运动方案，然后再进行低血糖处理，基本上是将各种能促进生长激素释放的刺激因素进行组合搭配。

Or they had them in a condition where they had low blood sugar and then did sauna, or they had them do an exercise protocol that led them to increase growth hormone and then had them do low blood sugar, basically mixing and matching the various stimuli that could increase growth hormone.

他们发现的结果非常直接。

And what they found was very straightforward.

他们发现，如果先做一次桑拿，过一段时间后再在当天重复做一次，两次的生长激素增加幅度并不相同。

What they found was that doing sauna once and then waiting some period of time, and then later that day doing sauna again, they didn't see the same increase in growth hormone both times.

第一次做桑拿时，生长激素大幅上升，但再次做时增幅就变小了。

First, they got a big increase in growth hormone and then less if they did sauna again.

如果让人先运动再做桑拿，他们发现运动可以刺激生长激素，但随后做桑拿并不会让生长激素的水平翻倍。

If they had people do exercise and then sauna, what they found was exercise could stimulate growth hormone, but then following it with sauna did not allow you to get twice as much growth hormone.

一般来说，只要释放了一次生长激素，当天后续再次释放的可能性就会降低。

In general, anytime you release growth hormone, you reduce the likelihood that you're going to release growth hormone again later that day.

这在一定程度上解释了之前的研究：如果人们在第一天进行了促进生长激素的方案，到了第三天，效果就没那么明显了。

And this partially explains that earlier study where if people did this growth hormone promoting protocol on day one, but then on day three, they didn't see quite as big an effect.

到了第七天，效果也进一步减弱了。

And on day seven, they didn't quite as big effect.

归根结底，如果你想通过桑拿最大限度地刺激生长激素分泌，最好空腹进行，或者至少在之前的两到三小时内不要进食。

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

你不需要处于深度禁食状态。

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

关于什么会打破禁食，这个说法其实挺有意思的，因为它取决于具体情况，对吧？

And the whole notion of what breaks a fast is kind of an interesting conversation because it's contextual, right?

喝一口咖啡会打破你的禁食吗？

Will a sip of coffee break your fast?

也许会，但很可能不会。

Well, maybe, probably not.

一粒糖会打破你的禁食吗？

Will one grain of sugar break your fast?

不会。

No.

一整块糖果棒会打破你的禁食吗？

Will an entire candy bar break your fast?

会的，这取决于你摄入该食物时的血糖水平，而不是该食物本身是什么。

Yes, it has to do with where your blood glucose is when you ingest that particular food item, not so much what that food item is per se.

但关键在于，如果你想最大化生长激素的分泌，建议在进食后等待几个小时再进入桑拿房，或者可以在晚餐前进行桑拿，先做桑拿，再准备晚餐，然后吃晚餐，之后确保在睡觉前再等待几个小时。

But the bottom line here is if you want to crank out the most amount of growth hormone, wait a couple of hours after eating before getting into the sauna, or maybe do it before dinner and then prepare dinner, do the sauna before dinner that is, then prepare dinner, then eat dinner, and then make sure that you wait a few hours before going to sleep.

你需要根据这个安排调整自己的日程。

You're going to have to arrange your schedule accordingly.

我知道大多数人不可能为了提升生长激素而完美地调整日程，我也不认为人们应该以这种方式对待健康方案。

I know most people can't arrange their schedule perfectly just to get growth hormone increases, nor do I think people should approach health protocols that way.

我认为，对于90%的人而言，在90%的时间里，每周进行一到三次桑拿，就足以带来我前面提到的诸多益处。

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.

你不需要过分纠结于如何精确控制条件，以获得桑拿疗法的最大效果。

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.

这些只是与饮食、轻度低血糖和运动相关的额外优化建议，如果你愿意，可以加以利用。

These are just some additional tweaks related to food intake and low level hypoglycemia and exercise that if you wanted to leverage, you could.

因此，如果体温下降有助于入睡，而从热桑拿中出来后体温下降是自然趋势，那么将桑拿或其他刻意加热暴露安排在一天的后半段，甚至在睡觉前进行，就显得合情合理了。

So if decreases in body temperature tend to aid the transition to sleep and getting out of a hot sauna tends to promote decreases in body temperature, it makes sense why you would want to put your sauna exposure or other deliberate heat exposure in the second half of your day and maybe even right before sleep.

无论你选择在一天中的哪个时段进行桑拿，或者频率如何，桑拿后都一定要补充水分。

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.

当你进入桑拿房时，会流失水分，而流失水分后就需要补充。

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

它。

It.

为什么？

Why?

因为你的所有细胞都需要水，但你也需要电解质。

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.

目前没有确切的公式来规定你该喝多少水，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，也就是你对热的适应程度。

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

这还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，一个可行的方法是确保你在桑拿房每待十分钟，就喝下至少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.

你可以在进入前、期间和之后都喝，也可以只在期间和之后喝，或者只在之后喝。

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

现在，还有其他一些与心血管效应、生长激素或类似因素无关的刻意热暴露原因，它们主要与情绪和心理健康改善有关。

Now, are other reasons to do deliberate heat exposure that have nothing to do with cardiovascular effects, nothing to do with growth hormone or anything of that sort, but rather have to do with improvements in mood and mental health.

事实上，关于桑拿及其他刻意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的后果方面都是如此。

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，我们需要探讨：刻意热暴露是如何改善我们的情绪和幸福感的？

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产生积极感受的能力。

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.

但这并不意味着你只是因为去了一次桑拿，就会无端地咧嘴大笑、整天乐呵呵的。

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

我所说的是，它提升了你大脑和身体中那些让你充分体验愉悦感的通路。

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.

所以，这种刻意热暴露与桑拿改善情绪的机制是这样的。

So here's how this whole deliberate heat exposure sauna mood thing works.

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你大脑和身体中的分子，会在应对各种压力源时释放出来。

Endorphins are a category of molecules that are made naturally in your brain and body, and that are released in response to different forms 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，在跑步的某个时刻感到肌肉酸痛、关节疼痛，或者有胫骨夹痛但还是坚持了下来，那么你后来之所以感觉不到疼痛，或者在运动中或运动后体验到一种欣快感，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刺激，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，内啡肽系统就会被激活。

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

但内啡肽系统并不仅仅关乎感觉良好，你可能想不到，它也关乎感觉糟糕。

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

内啡肽大致可以分为两类。

And there are two general categories of endorphins.

第一类是你通常听说过的内啡肽，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.

阿片类物质不仅仅是处方药物，或者不幸的是滥用药物，对吧？

Opioids are not just prescribed compounds or unfortunately drugs of abuse, which they are, right?

我们在美国及其他地方正经历着阿片类药物危机，这是一件非常严重且悲惨的事情，阿片类药物。

We have this opioid crisis in The United States and elsewhere, which is a very serious and tragic thing, opioids.

我们体内会自然产生内啡肽，它们作为止痛剂并让我们感到轻微的欣快感。

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，拼写是D-Y-N-O-R-P-H-I-N，强啡肽，它实际上会让我们在应对压力时感觉更糟。

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.

当我们进入热水浴缸或任何类型的高温环境时，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，强啡肽由大脑多个不同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，那我为什么需要这个呢？

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

我为什么要让内啡肽释放到我的大脑和身体里？

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

首先，当你进入一个不舒服的高温环境，一个非常糟糕的情境——哦，这么说听起来真糟——但你刻意进入高温环境是为了触发某种生理或心理上的益处，你感受到的不适、想要逃离这种环境的冲动，部分原因就是内啡肽的释放。

Well, first of all, when you get into an uncomfortably hot situation, uncomfortably hot scenario, oh gosh, this is sounding terrible, and 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.

我想从桑拿房里出来，这实在太热了，但与此同时，也有一定数量的神经元释放了内啡肽。

I want to get out of the sauna, this is really, really hot, but dynorphin is also liberated from a certain number of neurons.

内啡肽会与一种叫做κ受体的受体结合。

Dynorphin binds to what's called the kappa receptor.

κ受体结合内啡肽后，会在大脑和身体中激活导致烦躁、压力，以及不可思议的——整体疼痛感的通路。

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离开高温的桑拿房。

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

记住，如果温度达到不安全的水平，你就应该离开那个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.

但如果你处于一个不舒服但安全的温度范围内，或者让自己暴露在这样的热环境中，dynorphin 就会从这些神经元中释放出来，与 kappa 受体结合，作为后续结果，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, dynorphin 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.

因此，已有若干研究表明，最初通过桑拿或其他方式有意识地接触高温，会引发 dynorphin 的释放。

So there've been a number of studies showing that initially deliberate heat exposure by sauna or otherwise causes the release of dynorphin.

事实上，我认为可以说，每次我们进入一个不舒服的高温环境或不舒服的低温环境时，dynorphin 都很可能被释放并结合到 kappa 受体上。

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

但随着时间推移，dynorphin 与 kappa 受体的结合会引发下游变化，影响那些让人感觉良好的内啡肽的作用方式，比如内啡肽与 mu 阿片受体的结合，还有其他一些让人感觉良好的内啡肽。

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.

这个系统会变得更加高效，使得人们的基础情绪水平得到提升，当遇到好事或快乐事件时，他们会感受到更强烈的幸福、喜悦、敬畏或情绪改善。

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.

这与我之前描述过的咖啡因对多巴胺受体的影响类似。

This is not unlike the effects of caffeine on the dopamine receptor that I've described previously.

对于那些不太了解这一点的人，你们很多人喝咖啡因并且非常喜欢它。

And for those of you that aren't familiar with it, many of you drink caffeine and love it.

你之所以喜欢它，部分原因在于它引发了某些神经化学物质的释放，比如去甲肾上腺素等等，它带来的能量感，也许还有口感——我希望也是如此——但摄入咖啡因还会增加多巴胺受体的浓度和效能。

Part of the reason you love it is because of the release of certain neurochemicals like norepinephrine, etcetera, the energy that it gives you, maybe the taste, I would hope as well, but caffeine ingestion also causes increases in dopamine receptor concentration and efficacy.

换句话说，它让多巴胺受体运作得更好，因此在相同量的多巴胺释放下，你会体验到更多的愉悦感和动力。

In other words, it allows the receptors for dopamine to work better so that for a given amount of dopamine release, you experience more pleasure and motivation.

这是一种类似的机制，只不过发生在内啡肽通路中。

This is a similar mechanism, but within the endorphin pathway.

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，但它激活了某些通路，使你大脑和身体中原本存在的愉悦分子和神经回路变得更加高效，从而让你在面对生活中的事件时更容易感受到快乐。

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.

我必须承认，我对有意识热暴露与改善情绪相关化学系统之间的数据感到非常兴奋。

I confess I'm very excited about the data on deliberate heat exposure and improvements in the chemical systems that underlie good mood.

为了进一步强调这一点，dynorphin系统并非仅限于热应激。

And just to underscore this further, the dynorphin system is not unique to heat induced stress.

事实上，已有许多出色的研究和综述探讨了dynorphin在压力与抑郁、压力与酗酒中的作用——顺便提一句，未来我们会专门做一期关于酒精和酗酒的节目，但事实是，长期饮酒和酗酒会导致多巴胺受体发生改变，使人很难通过酒精以外的任何事物获得愉悦感，甚至连酒精本身也变得如此——这正是成瘾极其狡猾之处：最初带来愉悦的东西，最终却只是为了维持多巴胺的基础水平而必需的。

In fact, there are beautiful studies and reviews out there about the role of dynorphin in stress and depression, in stress and alcoholism, just as a brief aside, and in the future, we will do a whole episode on alcohol and alcoholism, but turns out that chronic alcohol use and alcoholism causes changes in dopamine receptors that make it very difficult for people to achieve pleasure through things other than alcohol and even alcohol, that's kind of the really diabolical nature of addiction, which is the thing that initially brings pleasure eventually is just required to maintain baseline levels of dopamine.

我以前也提到过，医生。

And I've talked before, and Doctor.

安娜·莱姆克博士做客这个播客时，谈到了多巴胺系统中的快乐平衡机制。

Anna Lemke, when she was a guest on this podcast, talked about the pleasure plane balance that exists within the dopamine system.

她在《多巴胺国度》一书中对此有精彩阐述，顺便说一句，这是一本我推荐给所有人——无论是否成瘾——的好书。

And it's beautifully described in her book, Dopamine Nation, by the way, excellent book I recommend to all people, addicts or not.

在快乐与痛苦的背景下，快乐分子是什么就非常清楚了。

Well, in that context of pleasure and pain, it's very clear what the pleasure molecule is.

实际上，它更关联于动机，那就是多巴胺。

It's actually a molecule more related to motivation and that's dopamine.

然而，痛苦分子似乎是脑啡肽。

The pain molecule, however, appears to be dynorphin.

由于脑啡肽在压力、抑郁和酗酒中出现失调，脑啡肽与多巴胺之间的关系是我们所有人都应认真对待的。

And the fact that dynorphin is dysregulated in stress and depression and alcoholism, the relationship between dynorphin and dopamine is something that we should all take very seriously.

因此，我非常兴奋地看到，刻意的热暴露能够以短期、急性的方式利用脑啡肽系统，从而在桑拿后改善情绪。

And for that reason, I'm very excited about the fact that deliberate heat exposure can leverage the dynorphin system in a short term and an acute way that allows mood to improve after the sauna exposure.

所以对于那些不喜欢热暴露的人，请记住，热暴露对我们身体产生的许多积极影响与新陈代谢、心血管功能以及心理健康有关。

So for those of you that don't like heat exposure, keep in mind that a lot of the observed positive effects on our biology relate to metabolism, cardiovascular function, but also mental health.

在这方面，有一项很棒的研究，发表于2018年。

And along those lines, there's a wonderful study again, published in 2018.

我不知道为什么，也许2018年是关于刻意热暴露研究的丰收之年。

I don't know why, I guess 2018 was a big year for deliberate heat exposure studies.

这项研究的标题是《桑拿浴与精神病性障碍的风险》。

The title of this study is sauna bathing and risk of psychotic disorders.

这是一项前瞻性队列研究。

And this was a prospective cohort study.

我们将会提供这项研究的链接。

Again, we'll provide a link to this study.

这是一项非常有趣的研究，探讨了心理健康与...

It's a really interesting study that explored the relationship between mental health.

研究对象是患有各种形式精神病、精神分裂症及其他精神病性障碍的人群，以及他们使用桑拿的情况。

So people suffering from various forms of psychosis, schizophrenia and other forms of psychosis and use of sauna.

因此，这项研究实际上是对超过2000名没有精神病史的受试者进行了观察。

So essentially what this study did is they looked at a very large number of subjects, more than 2,000 subjects who had no history of psychotic disorders.

他们根据桑拿使用频率将这些人分为三组：每周一次、每周两到三次，或每周四到七次。

They were classified into three groups based on their frequency of sauna use, either once a week, two to three times per week, or four to seven times per week.

这应该让人联想到之前那项关于全因死亡率和心血管事件风险的研究。

This should call to mind that earlier study on all risk mortality and cardiovascular event risk.

然后他们专门探讨了精神病的危险比，即根据桑拿使用频率，人们发展出精神病症状或完全精神病的可能性有多大。

And then they explored the hazard ratio for psychosis specifically, meaning how likely it was that people would develop psychotic symptoms or full blown psychotic illness according to their frequency of sauna session.

所以再次强调，这不是因果关系，而是相关性。

So again, this isn't causal, this is correlative.

根据这项研究的数据，他们的结论是：在这一人群中，频繁使用桑拿与未来患精神病的风险之间存在显著且独立的负相关关系。

And according to the data in this study, what they concluded is that there was a strong and inverse independent association between frequent sauna bathing and the future risk of psychotic disorders in this population.

但这并不意味着每周七次去桑拿就一定能防止人们患上精神分裂症或出现精神病发作。

Now, this does not mean that going into a sauna seven times per week is going to prevent people from becoming schizophrenic necessarily, or from having a psychotic episode necessarily.

当然，频繁使用桑拿往往与其它有益健康的行为相关。

And of course, frequent sauna use will be related to other health promoting activities.

但在本研究中，和之前的研究一样，研究人员付出了极大努力来尽量控制这些所谓的混杂变量。

But in this study, as in the previous study, they went to great lengths in order to try and limit those so called confounding variables.

当然，这仅仅是一项研究。

Now, of course, this is just one study.

而且再次强调，这是相关性而非因果性，但基于他们纳入的大量受试者以及统计分析的严谨性，我们开始看到一个总体趋势：正如我在本集全程所描述的那样，采用这类桑拿方案，对吧？

And again, it's correlative, not causal, but based on the large number of subjects they included, plus the rigor of the statistical analysis, we're starting to see a general picture that using the sorts of SANA protocols that I've described throughout this episode, right?

每次持续五到二十分钟左右，每周进行一到七次，与心血管健康的整体改善和心理健康的整体提升相关。

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.

这确实表明，如果急性进行桑拿，比如一天三次或四次，每次三十分钟，并在之间进行降温——例如泡冷水浴——确实能显著增加生长激素；但若更规律地进行，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.

因此，基于这一原因，以及对大多数人来说，找到一种以最低成本实现规律性热暴露的方式是可行的，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?

这可以是热水浴，或者如果不得不采取其他方式，比如裹得严严实实去慢跑，或者如果你有条件，使用某种桑拿设备——我们实际上讨论的是一种刺激，能启动一系列广泛的生物反应，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 to, you know, 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.

到目前为止，我一直讨论的是全身加热。

So up until now, I've been talking about whole body heating.

例如，将整个身体放入桑拿房——这当然是大多数人所做的——或者泡在热水池或热水澡中，水位到脖子；或者在我们之前讨论通过刻意冷暴露来提升核心体温和新陈代谢时，将身体浸入冰浴或冷水中至脖子，或冲冷水澡等。

So for instance, putting your whole body into the sauna, which of course is what most people do, or getting into a hot tub or hot bath up to your neck, or in the cases where we were talking about deliberate cold exposure as a means to increase core body temperature and metabolism, getting into an ice bath or cold water of some sort up to your neck or into a cold shower, etcetera.

现在我想谈谈刻意加热或冷却身体的特定部位，即通过作用于身体某些表面积，来对这些特定区域以及全身产生影响。

Now I'd like to talk about deliberately heating or cooling specific parts of the body, meaning certain surface areas of your body as a means to get effects on those particular areas, as well as at the whole body level.

在本集的多次讨论中，我都提到过过热的危险。

Numerous times throughout this episode, I've talked about the dangers of overheating.

那么，如果你认为自己或他人出现体温过高，该怎么办呢？

So what should you do if you think you or someone else is hyperthermic, is too hot?

如果你稍微了解一些身体外壳和核心的散热与升温机制，就会发现一些非常有效的工具，可以快速降低核心体温。

Well, if you understand just a little bit about the cooling and heating systems of your shell and core, there are some terrific tools that you can use in order to cool off your core quickly.

请记住，核心包括神经系统、脊髓和内脏器官，这些正是你需要重点保护的部位。

And remember the core consists of the nervous system, the spinal cord, the viscera, which are really the organs you're trying to protect.

因此，能够快速降低身体核心温度非常有益，某些情况下甚至能挽救生命。

So being able to cool off the core of your body quickly can be very beneficial, and in some cases, it could even save your life.

有一种方法可以更快地加热或冷却身体，那就是通过身体外壳的特定部位，也就是某些皮肤表面。

There is a way to more quickly heat or cool the body, and that's through specific elements of your shell, meaning particular skin surfaces.

我在关于寒冷的那期节目中已经详细讨论过这一点。

I've talked extensively about this in the episode on cold.

在我与嘉宾赫勒博士的那期节目中也提到过。

It was also covered in the episode with my guest, Doctor.

克雷格·赫勒，来自斯坦福大学生物学系。

Craig Heller from the biology department at Stanford.

这与我们面部上半部分、手掌和脚底的无毛皮肤表面有关。

It relates to the so called glabrous skin surfaces on the upper half of our face, palms of our hands, the bottoms of our feet.

对于之前听过这个内容的朋友，我仍鼓励你们继续听下去，因为今天我会具体讲解如何通过这些无毛皮肤表面来加热或冷却身体。

And for those of you that heard this before, I encourage you to continue to listen nonetheless, because today I'm going to talk about specifically how to heat the body or cool the body through these glabrous skin surfaces.

简要来说，其机制如下。

Very briefly, the mechanism is as follows.

我们的手掌、脚底以及面部上半部分下方分布着特定类型的血管，也就是说，这些血管之间没有毛细血管连接。

The palms of our hands, the bottoms of our feet, the upper half of our face overlies specific types of vasculature, meaning specific types of veins and arteries that don't have capillaries between them.

因此，热量和冷气能够迅速通过手掌、脚底和面部上半部分传递，从而改变我们的核心体温。

And as a consequence, heat and cold can move very quickly from the palms of the hands, the bottoms of the feet, the upper half of our face and change our core body temperature.

这些特定的血管结构有一个名称，叫做动静脉吻合支（AVAs），本质上是静脉和动脉直接相连，中间没有毛细血管，这使得血液的冷却或加热速度远快于在身体其他部位施加冷热，因为在那些部位静脉和动脉之间存在毛细血管。

There's a name for these particular vascular structures, they're called AVAs or arteriovenous anastomosis, basically veins and arteries interacting directly without capillaries in between, which allows cooling of blood or heating of blood much more quickly than is possible by applying colder heat elsewhere on the body, where capillaries intervene between veins and arteries.

这些动静脉吻合支（AVAs）可以被用来迅速降低你的核心体温。

These AVAs, arteriovenous anastomosis, can be leveraged to cool off your core body temperature very quickly.

关键是让你的手掌、脚底和面部上半部分接触一个足够冷的表面或液体，以冷却血液和身体核心，但又不能冷到导致手掌、脚底或面部上半部分下方的静脉收缩。

The key thing is to get the palms of your hands, the bottoms of your feet, and the upper half of your face in contact with a cold surface or fluid that is cold enough to cool the blood and the core of your body, but not so cold that it constricts the veins just below the palms of your hands, the bottoms of your feet, or the upper half of your face.

因此，不一定要使用冰袋，而是可以将凉毛巾放在脚底、手掌和面部上半部分，当它们变暖后，更换为新的凉毛巾。

So not placing ice packs necessarily, but maybe placing cool towels on the bottoms of feet, the palms of the hands, and the upper half of the face, And as they warm up, replacing those with other cool towels.

具体的温度将取决于你当前的体温有多高。

The exact temperature will depend on how hot you happen to be.

在不了解你具体情况的情况下，我无法确定这个温度。

I can't know that without knowing your particular circumstances.

如果你想了解更多关于如何快速降低核心体温的信息，以及目前正在开发的相关技术，请参考我与Craig Heller的访谈节目，或者关于寒冷的那期节目。

If you'd like to learn more about how to cool off your core very quickly and some of the details and some of the technologies that are being developed to do that, please see the episode I did with Craig Heller or the episode on cold.

如果你不想去看那些节目，这里有一个你可以使用的有效方法。

If you don't want to go to those episodes, here's a good procedure that you could use.

你可以拿一包冷冻的西兰花或冷冻的蓝莓。

You could grab, for instance, a package of frozen broccoli or frozen blueberries.

如果某人非常非常热，确保他们脱掉鞋子和袜子，把脚放在上面，最好也让手接触一些，再用冷敷物放在人的脸上。

If someone is really, really warm, make sure they take off their shoes and socks, get their feet on top of those, ideally get some into their hands as well, get some cool compresses and get them onto people's face.

当然，你也可以把冷敷物放在后颈和头顶。

You could of course also put a cool compress on the back of the neck and the top of the head.

如果某人因高温而出现高热，这样做尤其合适，因为高热状态下大脑的冷却机制就是这样运作的。

That would be an especially good idea if someone were hyperthermic because of the way that cooling of the brain occurs under conditions of hyperthermia.

但这里的关键是，仅仅把冷敷物或冷物品放在人的躯干上，不如冷却那些无毛皮肤区域——脚底、手掌和脸部上半部分——来得高效。

But the key point here is that just putting cold compresses or cold materials onto somebody's torso is not going to be as efficient as cooling those glabrous skin surfaces, the bottoms of the feet, the palms of the hands, and the upper half of their face.

同样地，或者更准确地说，相反地，有时我们希望提高身体核心温度。

Similarly, or I suppose to be more accurate, I should say conversely, there are times when it is desirable to heat the core of the body.

而仅仅用一条热毛巾盖住某人，并不是最有效的方法。

And once again, just simply throwing a hot towel over somebody is not going to be the most efficient way.

如果某人体温过低，太冷了，盖上毯子当然没问题，但理想的做法是用温热的物体或温热的液体来温暖他们的脚底、双手和脸部上半部分。

If someone is hypothermic, they're too cold, it is not a problem to cover them with a blanket, but ideally what you do is you use some warm object or warm fluid to warm the bottoms of their feet, their hands, and the upper half of their face.

当然，温度不能高到灼伤这些皮肤区域。

Of course, not so warm that you burn those skin surfaces.

这实际上已经被黑勒实验室的研究验证过。

This has actually been examined in studies from the Heller Lab.

结果发现，例如，为了帮助人们从麻醉中恢复，温暖核心体温是有益的。

It turns out that for instance, to get people out of anesthesia, it is beneficial to warm their core body temperature.

当然，还有发烧，你应该知道这是一种适应性反应。

And of course there is fever, which you should know is an adaptive response.

虽然发烧令人不适，而且通常伴随着我们对体表温度和核心温度感知之间的不一致。

While fever is uncomfortable, and in fact often involves a mismatch between our perception of shell and a perception of our core temperature.

换句话说，有时我们的体温确实很高，正在发烧，但我们却在发抖，感觉寒冷。

In other words, there are times when our body temperature is really high, we have a fever and yet we're shivering, we're cold.

这是因为发烧时，免疫系统会释放某些分子，影响并某种程度上故意干扰视前区（POA）的正常功能，使其能够忽略外周信号，单纯地试图加热身体以杀死感染的病原体。

And that's because under conditions of fever, the immune system liberates certain molecules that impact and in some ways intentionally disrupt the preoptic area, the POA, and the way it normally functions so that it can override peripheral signals and simply try and heat the body and kill whatever pathogen has infected the body.

所以，对于那些认为发烧总是坏事的人，事实并非如此。

So for those of you that think about fever as always a bad thing, it's not.

当然，我们不希望核心体温过高，以免损伤大脑和身体组织。

Now, of course, we don't want our core body temperature to go so high that tissues of the brain and body are damaged.

这就是为什么如果发烧超过103华氏度，你就需要开始警惕了；达到104华氏度时，有时必须呼叫救护车或去医院，必须采用我之前提到的降温方法来防止过热。

This is one reason why if a fever ever goes above 103, you need to start getting a little bit worried, 104, there are times when you need call an ambulance or go to a hospital, you really need to employ cooling methods of the sort that I talked about before to prevent hyperthermia.

当然，安全体温范围在婴儿和成人之间是不同的。

Of course, safe ranges for body temperature vary between infants and adults.

你可以根据年龄在网上查一下，什么样的体温范围是安全的，什么样的不是。

So you can look those up online depending on the person's age, what is a safe range, what is not.

但要记住，如果你服用药物或药片来退烧，实际上是在干扰身体消灭病原体的保护机制。

But keep in mind that if you are taking compounds, pills to reduce your fever, you're actually short circuiting the protective mechanism for burning up the pathogen.

这是因为大多数病原体，包括细菌和病毒，在高温下很难存活。

And that's because most pathogens, bacteria and viruses don't survive well at high temperatures.

事实上，在实验室里，如果我们想保存病毒以供使用，我们会把它放进冰箱。

In fact, in laboratories, if we want to preserve a virus for use, we put it into a freezer.

如果我们想杀死病毒，就会对它进行加热处理。

If we want to kill a virus, we heat inoculate it.

因此，在很多方面，你的自然发热机制就是为了杀死各种病原体而设计的。

So in many ways, is your natural form of heat inoculation designed to kill pathogens of various kinds.

最后但同样重要的是，我想提及我在本集开头提到的研究，该研究涉及所谓的局部高温疗法，目的是触发脂肪组织中的一系列生物过程，将白色脂肪转化为棕色脂肪——这是一种具有代谢活性的脂肪形式。

Now last, but certainly not least, I want to refer to the study that I described at the very beginning of this episode involving what's called local hyperthermia in order to trigger a number of biological processes in fat tissue in order to convert white fat to beige fat, which is the metabolically active form of fat.

你们中的许多人，或者至少部分人应该知道，刻意的寒冷暴露可以增加棕色脂肪的储存量，这种富含线粒体的脂肪组织能让人在寒冷环境中（无论是水中还是其他环境）感觉更舒适，并提升基础代谢率。

Many of you, or at least some of you should be familiar with the fact that deliberate cold exposure can increase brown fat stores, these mitochondrial dense fat stores that can in turn allow a person to feel more comfortable in cold temperatures, water or otherwise, and increase core metabolism.

我在关于寒冷的那集中提到过这一点，但只是简要带过：总体方案是每周累计进行11分钟的不适但安全的刻意寒冷暴露，方式可以是冰浴、冷水淋浴、颈部以下的冷水浸泡，或其他形式的寒冷暴露。

I talked about this in the episode on cold, but very briefly, the general protocol again is to get eleven minutes total per week of uncomfortable yet safe, deliberate cold exposure, either through ice bath, cold shower, cold immersion up to the neck, or some other form of cold exposure.

这种暴露会促进棕色脂肪的增加。

That triggers increases in brown fat.

这一点已被索萨娜·索伯格博士出色地证实。

That's been beautifully shown by Doctor.

而棕色脂肪的增加反过来提升了基础代谢率，以及人在寒冷环境中的耐受能力。

Susanna Soberg, and that increase in brown fat in turn increases core metabolism and one's ability to feel comfortable in cold temperatures.

这项研究是在人类身上进行的，现在已有大量动物模型的研究结果支持这一现象，我认为大多数人从中都能获益。

This was a study done in humans, and there's now ample evidence from animal models to support that this is a general phenomenon that I think most people could use and benefit from.

局部高温是一种截然不同的现象。

Local hyperthermia is a distinctly different phenomenon.

它通过加热身体的特定部位，将该部位的白色脂肪转化为米色脂肪，从而导致全身产热和新陈代谢的增加，令人难以置信的是，还能促进脂肪流失。

It involves heating a particular surface of the body as a way to convert the white fat at that location to beige fat, which in turn leads to more systemic increases in thermogenesis and increases in metabolism and believe it or not in fat loss.

我所指的是最近发表在顶级期刊《细胞》（Cell Press）上的一项研究。

Now, the study that I'm referring to is a very recent study that was published again in this terrific apex journal Cell, Cell Press journal.

同样，《自然》、《科学》和《细胞》是三大顶级期刊。

And again, one of the three top journals, Nature Science and Cell are the three top journals.

它们之所以顶级，是因为竞争最激烈，而且通常——虽然并非总是——审稿标准最为严格。

Top because they're the most competitive, but also generally, not always, but generally the most stringent in terms of the review process.

能够发表在这三大期刊上的论文，通常质量都非常非常高。

Papers that make it into these three journals generally are very, very high quality.

而且，由于关注的人很多，如果论文质量不高，很快就会在短时间内被指出问题。

And certainly enough people see them that if they're not of high quality, they get shot down pretty quickly in a short amount of time.

而其他期刊的论文有时可能很长时间都无人重复验证。

Whereas papers in other journals can sometimes last a long time before they're ever replicated, etcetera.

这篇论文的标题是《局部高热疗法诱导白色脂肪褐变并治疗肥胖》。

The title of this paper is Local Hyperthermia Therapy Induces Browning of White Fat and Treats Obesity.

这项研究在小鼠和人类身上同时进行。

This was a study that was performed on mice and humans in the same study.

研究内容是将皮肤局部区域加热至41摄氏度（即105.8华氏度），但不会损伤皮肤，明白吗？

What the study involved was heating of a local patch of skin to 41 degrees Celsius, which is 105.8 degrees Fahrenheit, but not damaging the skin, okay?

因此，加热方法并未使用会损伤皮肤的装置。

So the methods of heating did not involve placing something on the skin that would damage it.

事实上，在小鼠实验中，他们使用了一种巧妙的分子手段来实现这一点。

In fact, in the study on the mice, they used this kind of clever molecular cannery in order to do it.

而在人类实验中，他们使用了热电偶，可以在身体特定部位局部加热皮肤，我稍后会提到这些部位。

And in humans, they used a thermocouple that would allow them to heat the skin up just locally in particular locations on the body that I'll talk about in a moment.

他们将这一过程称为LHT，即局部热疗。

They refer to this process as LHT or local heat therapy.

他们之所以这样做，值得深入思考。

The reason they did this is worth considering.

长期以来，临床数据以及一些研究数据表明，那些身体局部或不幸地大面积烧伤的人，往往会经历整体体脂减少和代谢率提升，这种效果可持续多年。

It's long been known from clinical data, and in fact, from a bit of research data that people that experience burn on a small, or unfortunately in some circumstances, a significant portion of their body experience overall decreases in body fat and increases in metabolism that can last many years.

当然，没有人会合理地或有意地通过烧伤来实现减脂，但皮肤表面烧伤后观察到的代谢率提升和脂肪减少，无法仅用烧伤导致的活动减少来解释。

Now, of course is not reasonable nor would one ever want to induce burn in order to induce fat loss, but the observed increases in metabolism and fat loss in response to skin surface burn couldn't be explained by reductions in activity related to the burn for instance.

事实上，存在一些与UCP-1（解偶联蛋白1）相关的分子通路。

And in fact, there are molecular pathways related to something called UCP-one, which is uncoupling protein one.

我曾在关于寒冷的那期节目中也提到过UCP-1，但如果你没看过那期，或者选择不看，也不用担心——UCP-1能够以增强线粒体功能的方式提升整体核心体温，尤其是在米色脂肪和棕色脂肪中，这些脂肪细胞通常分布在脊柱周围，特别是背部上端、颈部和锁骨区域。

I talked about this also in the cold episode, but don't worry if you didn't see that episode, or if you choose not to, UCP-one has the ability to increase mitochondrial function in ways that increase core body temperature overall, in particular in beige and brown fat, which are these fat cells that exist generally along our spine and in particular in the upper part of our back and around our neck and clavicles.

它们的作用就像蜡烛的燃料，可以被燃烧以在体内产生热量。

And they're responsible for acting as a sort of a candle, or I should say the fuel or the fat of a candle that can be burned up to manufacture heat in the body.

所以，如果你平时想到脂肪，想到的是肥厚的脂肪，那你想到的是白色脂肪，它仅仅是一个能量储存场所。

So if you normally think about fat and you think about blubbery fat, you're thinking about white fat, which again is just a storage site.

米色脂肪和棕色脂肪只存在于少数几个部位，主要在脊柱和锁骨周围内部。

Beige fat and brown fat exist at just a few locations, mainly internally around our spinal cord and our clavicles.

这些脂肪储备负责在体内产生热量。

And those fat stores are responsible for generating heat in our body.

因此，它们是一种非常活跃的代谢脂肪。

So they are very metabolically active form of fat.

婴幼儿尤其拥有大量棕色脂肪和米色脂肪，因为非常小的孩子无法颤抖。

Small children have a lot of brown fat and beige fat in particular because very young children can't shiver.

你们中很多人可能不知道，但非常小的孩子确实无法颤抖。

And a number of you probably didn't know that, but very young children can't shiver.

因此，他们需要某种方式来产生热量，以确保在受寒时能够生存。

So they need some way to generate heat in order to make sure that they stay alive if they were ever to get cold.

这可能也是为什么小孩子在寒冷的户外天气里光着身子跑来跑去却似乎毫不在意，而成年人却冷得发抖的原因。

This is also probably the reason why little kids can run around on a cold day outside without their shirt on, and they don't even seem to notice, whereas adults are freezing cold.

随着年龄增长，米色脂肪和棕色脂肪的量往往会减少、萎缩，甚至完全消失。

As we get older, the amount of beige and brown fat tends to either reduce or shrink or disappear entirely.

目前仍有争议，具体是哪种情况发生，但我们知道，通过我之前提到的冷暴露方案，白色脂肪可以转化为更具代谢活性的米色脂肪。

It's still debated, which happens, but we know that white fat can be converted to this more metabolically active form of beige fat by deliberate cold exposure, according to the protocol I talked about earlier.

而根据这项新研究，现在看来，皮肤组织的局部加热也能诱导UCP-1及其增加线粒体的功能。

And now it seems based on this new study, that local heating of skin tissue can also induce UCP-one and the effects of UCP-one on increasing mitochondria.

事实上，这种局部高热，41摄氏度，即105.8华氏度，确实能促使白色脂肪转化为米色脂肪。

And in fact, that local hyperthermia, 41 degrees Celsius, that is 105.8 degrees Fahrenheit, actually induce the conversion of white fat to beige fat.

这相当有趣，我已经能预见到它在健康、生物黑客和长寿圈子里可能会如何发展。

Now that's pretty interesting, and I can already predict the way this is probably going to go in the kind of wellness and biohacking and longevity communities.

我敢肯定，很快就会有人在身体不同部位的脂肪堆上贴上加热垫，试图减少或至少将白色脂肪转化为米色脂肪。

I'm sure that pretty soon they're going to be people putting heating pads on different fat pads of theirs on their body, trying to reduce, or at least convert the white fat into beige fat.

谁知道呢，也许这真的有效。

Who knows, maybe that'll work.

目前对此还没有太多对照研究。

There have not been many controlled studies of this yet.

据我所知，这是首个在非烧伤条件下研究这一现象的实验。

This is the first, at least to my knowledge of such studies, looking at this in non burn conditions.

然而，这些数据在机制上甚至比UCP-1的整个话题更引人入胜。

Nonetheless, the data are mechanistically even more interesting than this whole business about UCP-one.

原因如下。

And here's why.

使用我之前描述的方案进行局部高温处理，导致了一个启动子的增加，这本质上是一种调控特定基因活性的机制。

Local hyperthermia using the protocol that I described before resulted in the increase of a promoter, which is essentially a mechanism by which certain genes regulate their activity.

这是一种被称为HSF-1的DNA结合蛋白的作用。

This is a DNA binding of something called HSF-one.

我们不需要在这里深入探讨其机制或术语，但HSF代表热休克因子1，HSF-1结合到基因组的特定位置，使得另一种具有很长名称的分子得以发挥作用。

We don't have to go too deep into the mechanism here or the nomenclature, but HSF stands for heat shock factor one and HSF-one binding to a particular location in the genome allowed for a different molecule with a very long name.

我只为了有趣而告诉你它的全名，你可以让这些字母和数字流过，这并不重要。

I'll just tell it to you for fun, but you can just let the numbers and letters stream by, it's not important.

HnRNP A2B1，简称为A2B1，但说实话，这名字本身也不算短。

HnRNP A2B1 shortened to A2B1, which frankly is not that short to begin with.

A2B1这个名字对大多数人来说仍然毫无意义，但真正酷的是下面这一点。

A2B1 is still a name that should be meaningless to most everybody, but here's what's really cool.

A2B1直接参与葡萄糖和脂质代谢，并调控控制葡萄糖和脂质代谢的基因。

A2B1 is directly involved in glucose and lipid metabolism and regulates the genes that control glucose and lipid metabolism.

因此，我们现在面临的情况是：皮肤的局部加热将一种代谢迟缓或不活跃的细胞类型——白色脂肪细胞，转化为代谢活跃的所谓米色脂肪细胞，进而通过两种机制导致全身性的代谢提升。

So here we have a situation where local heating of skin converted a metabolically sluggish or inactive cell type, the white fat cell, into the metabolically charging, so to speak, beige fat cell, which in turn led to systemic, meaning body wide increases in metabolism through two mechanisms.

一种机制是UCP-1的增加，对于想知道的人来说，UCP-1会改变质子通过线粒体时势能的传递方式，本质上是增强了线粒体功能，从而产生更多ATP，意味着细胞更活跃，也就是新陈代谢增强，同时热休克因子一和A2B1的水平也上升，它们参与脂质和葡萄糖代谢的调控。

One mechanism is this increase in UCP-one, which for those of you that want to know, UCP-one causes shifts in the way that potential energy is pushed from the protons through the mitochondria, basically more mitochondrial function, which means more ATP, which means cells are more active AKA increased metabolism and increases in things like heat shock factor one and A2B1, which are involved in lipid and glucose metabolism and regulation.

我想明确说明，这项研究并没有声称通过局部加热组织可以实现局部减脂。

So I want to be very clear, this study does not say that spot reduction is possible with local heating of tissue.

我可以想象，一旦这篇论文被媒体发布，人们就会说：‘哦，加热皮肤的某个区域就能燃烧脂肪，或者把脂肪转化为该位置的其他细胞类型。’

I just can see it now that once this paper gets out into the press, people are going to say, oh, heating up a certain patch of skin is going to burn fat or convert fat to some other cell type at that location.

抱歉，事实并非如此。

Sorry, that's not the way it works.

他们确实在身体某些部位观察到了米色脂肪细胞的增加，但这些米色脂肪细胞的增加只发生在原本就存在米色脂肪细胞的区域，比如脊柱周围、上颈部、锁骨等部位。

They did observe increases in beige fat cells at certain locations in the body, but those increases in beige fat occurred where beige fat cells always reside, around the spine, the upper neck, the clavicles, and so on.

这令人兴奋，因为它提供了一种额外的潜在机制——除了刻意的寒冷暴露之外，还能促进米色脂肪的生成，也就是代谢活跃的脂肪细胞形式。

This is exciting because it provides yet another potential mechanism in addition to deliberate cold exposure to increase beige fat, meaning the metabolically active form of fat cell.

它还很好地解释了另一种现象的机制，或至少是潜在机制：无论是皮肤小面积烧伤，还是不幸地大面积烧伤，都会导致身体脂肪大量且长期的减少以及新陈代谢显著提升。

It also nicely provides a mechanism or at least a potential mechanism for the observation that burn either small patch of skin being burned, or again, sadly large patches of skin being burned leading to these very extreme and very long lasting increases in body fat loss and metabolism.

那么，对于这些信息，你该做些什么呢？

What, if anything, should you do with this information?

首先，我必须强烈提醒大家，不要将任何温度高到可能损伤皮肤表面的物品直接放在皮肤上。

Well, first of all, I want to very much caution people about putting anything so hot that it can damage the surface of your skin onto your skin.

那会是个糟糕的主意。

That would be a terrible idea.

然而，我预测在不久的将来，人们会开始探索利用局部皮肤加热来促进白色脂肪向米色脂肪的转化，从而整体提升新陈代谢，甚至改善葡萄糖代谢和产热功能。

However, I do predict a time not too far from now where people will start to explore the use of local skin heating as a means to increase the conversion of white to beige fat, and in turn for beige fat stores to increase metabolism overall, and maybe even improve glucose metabolism and thermogenesis.

如果你想了解更多关于这项研究的细节，我们将在节目笔记的标题中提供相关链接。

If you'd like more details about this study, we will provide a link to it in the show notes caption.

我应该提到，这项研究中涉及人类的部分，男性和女性的受试者人数大致相等。

I should mention that the study, at least the portion of the study that was focused on humans involved roughly equal numbers of males and females.

受试者遵循了他们日常的作息安排，包括用餐时间和饮食组成，以及活动时间等。

The subjects followed their normal daily schedule, including time and composition of meals, they say, and active hours, etcetera, etcetera.

局部高热疗法是按照以下方式进行的。

The local hyperthermia therapy was done in the following way.

这里我引用的是他们方法部分的内容：受试者保持直立坐姿。

Here I'm paraphrasing from their methods section, the subjects were seated in upright posture.

他们穿着标准的测试袍，头部、颈部和肩膀裸露，距离热成像仪一米远，该仪器可测量其皮肤表面温度，以确保各受试者之间的温度保持恒定且安全。

They were wearing a standard test robe with the head and neck and shoulders unclothed and one meter away from a thermal imaging camera, which could basically measure the temperature at their skin surface to make sure that it remained constant across subjects and yet safe.

肩胛上区域的脂肪沉积物，即上肩部和上背部，暴露在热源下，同样是41摄氏度，持续二十分钟。

The supraclavicular fat deposits, meaning the upper shoulders and upper back area were exposed to this thermal source, again, 41 degrees for twenty minutes.

好的，所以是41摄氏度持续二十分钟，他们的核心温度和皮肤温度在局部高热疗法前后均被监测。

Okay, so it was 41 degrees for twenty minutes and their core temperatures and skin temperatures were monitored before and after this local hyperthermic therapy.

受试者每周接受三次这种局部高热疗法，间隔一天进行，分别在周一、周三和周五，因此他们每周有两天周末休息，整个疗程持续五周，之后收集数据。

The subjects were exposed to this local hyperthermia therapy three days per week, separated by day, Monday, Wednesday, and Friday, so they had weekends off for five weeks total, after which their data were collected.

这项研究还有许多其他非常有趣的特征，必将增进我们对机制和新方案的理解，例如分析局部高热疗法下游激活的基因和蛋白质。

And the study has a number of other really interesting features that are sure to lead to increased understanding of both mechanism and new protocols, such as analysis of the genes and proteins that are activated downstream of this local hyperthermia therapy.

我对此数据感到极为有趣，部分原因在于局部高热疗法与刻意寒冷暴露疗法具有相似的下游机制，UCP-1及其他一些通路均参与其中。

I find these data incredibly interesting in part because of the ways that local hyperthermia therapy mimics deliberate cold exposure therapy, same downstream mechanisms, UCP-one and some of the other pathways are involved.

这一切都指向一个虽较新但无疑重要的概念。

And all of that points to a somewhat new, but certainly an important concept.

你们中的许多人可能听说过‘毒物兴奋效应’，即让自己或他人承受一定程度的压力，以诱导某种适应性反应。

Many of you have probably heard of hormesis, which is the subjecting of oneself or others, I suppose, to enough stress to induce an adaptation of some kind.

因此， hormesis 的原因在于，如果你反复进入冷水，一开始心理上会非常痛苦，但随着时间推移，你会逐渐适应。

So hormesis is the reason why if you get into cold water repeatedly, at first it's very painful psychologically, and over time you get used to it.

你永远不会完全适应，但会比以前更适应。

You never get completely used to it, but you get more used to it.

Hormesis 也用来描述对心血管运动或阻力训练中高强度组数的适应，比如肌肉增长、肌肉强化或耐力运动对心血管功能的改善等等。

Hormesis is also used to describe the adaptation to cardiovascular exercise or to the hard rep sets of resistance training and the growth of muscles or the strengthening of muscles or the improvement in cardiovascular function to endurance exercise and so forth.

Hormesis 现在是一个相对常见的术语。

Hormesis is a somewhat common term nowadays.

如果你之前没听过，现在你已经听过了。

If you haven't heard it, now you've heard it.

在这篇论文中，他们描述了一种被称为线粒体激素效应（mitohormesis）的现象，本质上是指，任何多种不同的应激刺激，只要能激活 UCP-1 和我刚才提到的其他通路，比如 HSF-1，就能诱导线粒体发生改变，从而提升新陈代谢。

In this paper, they describe what is called mitohormesis, which is in essence, the fact that any number of different stressful stimuli provided they activate UCP-one and some of these other pathways that I just described like HSF-one can induce changes in the mitochondria that lead to increases in metabolism.

因此，寒冷和高温都能促进新陈代谢以及白色脂肪向米色脂肪的转化，这并不令人惊讶。

So it shouldn't surprise us that cold and heat can both lead to increases in metabolism and conversion of white fat to beige fat.

这并不令人惊讶，因为这两种途径本质上都是应激。

It shouldn't surprise us because both pathways are stress.

局部高温是一种压力，灼烧感当然也是一种压力。

Local hyperthermia is stress, Burn certainly is stress.

桑拿是一种压力形式。

Sauna is a form of stress.

刻意的冷暴露也是一种压力形式。

Deliberate cold exposure is a form of stress.

锻炼是一种压力形式，而对这些压力源的适应并非无限的。

Exercise is a form of stress, and the adaptation to those stressors is not infinite.

所有这些方法，或者说任何方法，之所以有效，是因为它们都会作用于现有的内在生物机制。

All of those protocols, any protocol for that matter is going to be effective because it's going to converge on an existing internal biological mechanism.

因此，每种方法并没有独特的机制。

So there's no unique mechanism for each protocol.

我今天提到的每种方法，无论持续五分钟、二十分钟，一天四次、每周三次或七次，都是在以不同程度轻触、推动或冲击某个特定通路，从而激活它。

Each protocol that I've talked about today, whether or not 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，热量尤其是如何激活某些生物通路的通用机制，以便你们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.

所以简要总结一下，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，并且在当天集中进行，但要确保将热暴露分成多次进行。

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.

在我之前提到的研究中，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.

如果你关注桑拿的心血管益处和潜在的长寿效果，那么显然，每周进行三到四次，甚至七次，会比每周只进行一到三次更有益。

If you're interested in the cardiovascular benefits and the potential longevity benefits of sauna, well, then it's clear that doing it three to four, maybe even seven times per week is going to be more beneficial than doing it just one or three times per week.

对于那些关注桑拿整体健康效益的人来说，根据我对数据的理解，每周总共一小时，分成三次进行，是最合理的安排。

It stands to reason that for those of you interested in the general health effects of sauna, about an hour per week broken up into three sessions makes the most sense based on my read of the data.

再次强调，80到100摄氏度的温度范围将是你的参考标准。

And again, that range of 80 to 100 degrees Celsius is going to be your guide.

至于心理健康益处，似乎在热环境中适度感到不适——无论是桑拿还是其他形式——只要确保安全，都是通过增加强啡肽来获得这些心理益处的最佳方式；正如你所记得的，强啡肽会增强内啡肽在你离开桑拿或其他刻意热暴露后对情绪的积极影响。

And in terms of the mental health benefits, it seems that getting a little bit uncomfortable in that heat environment, sauna or otherwise, provided it's safe, is going to be the best way to access those mental health effects by way of increasing dynorphin, which as you recall, will then increase the ability of endorphin to have its positive effects on mood after you get out of the sauna or other deliberate heat exposure.

关于时间安排，无论是在早晨或下午的任何运动之后，或者如果你不是在运动后进行，那么在一天的晚些时候进行，对睡眠最为有益。

And in terms of timing, after a workout of any kind, morning or afternoon, or if you're not doing it after a workout, certainly in the later part of the day is going to be most beneficial as it relates to sleep.

但这里有一个注意事项，我会再次提及：如果你本身睡眠很好，因为足够疲惫，或者你本身就是那种睡眠质量极佳的人，那么你可以在一天中的任何时间进行。

But of course there's a caveat there, which I will mention again, which is that for those of you that have no trouble sleeping because you're exhausted, or you're just one of these phenomenal sleepers, well then do it any time of day or night.

但对于大多数人来说，晚上进行更有效，因为桑拿后的降温效应有助于体温下降一度或更多，从而促进睡眠。

But for most people doing it later in the day is going to be more beneficial because of the post sauna cooling effect and the relationship between cooling by a degree or more as a way to enter sleep.

感谢您今天参与我关于热与加热对健康影响的科学讨论。

Thank you for joining me today for my discussion about the science of heat and heating for health.

如果您正在从这个播客中学习或享受内容，请在YouTube上订阅我们。

If you're learning from and or enjoying this podcast, please subscribe to us on YouTube.

这是支持我们的绝佳免费方式。

That's a terrific zero cost way to support us.

此外，请在Spotify和/或Apple上订阅该播客，在Apple上您还可以为我们留下最多五颗星的评价。

In addition, please subscribe to the podcast on Spotify and or Apple, and on Apple, you have the opportunity to leave us up to a five star review.

如果您对Huberman Lab播客的话题或嘉宾有任何评论、反馈或建议，请在YouTube的评论区留言。

If you have comments or feedback or suggestions about topics or guests that you'd like us to cover on the Huberman Lab Podcast, please put those in the comments section on YouTube.

我们确实会阅读所有评论。

We do read all the comments.

也请查看今天节目开头提到的赞助商。

Please also check out the sponsors mentioned at the beginning of today's episode.