使用主动冷暴露改善健康与表现

这 section of the episode develops the topic 通过 the following source points: Welcome to the Huberman Lab 播客, where 我们 discuss science 和 science-based tools 对于 everyday life. I'm Andrew Huberman 和 I'm a professor of 神经生物学 和 ophthalmology at Stanford School of Medicine. Today 我们 are going to discuss the use of 主动冷暴露 对于 健康与表现. 温度 is a powerful stimulus on 我们的 神经系统 和, indeed, on every organ 和 系统 of 我们的 身体. 和 寒冷 in particular 可以 be leveraged to 改善 心理健康, physical 健康与表现, meaning 对于 耐力 运动, 对于 recovering 从 various forms of 运动, 对于 actually improving 力量 和 power, 和 对于 增强 mental capacity. In order to properly leverage 主动冷暴露 对于 sake of 心理健康, physical 健康与表现, 你 have to understand how 寒冷 impacts the 大脑和身体. So today 我们 are going to discuss 那. 我们're going to talk 关于 some of the neural 回路 和 通路, some of the 激素 involved. I promise to make it all clear 和 accessible, regardless of whether 或 not 你 have a scientific background 或 not. 我们 are also going to discuss 非常 具体的 方案 那 你 可以 apply which leverage variables like 温度: how 寒冷, how to deliver the 寒冷 — 对于 instance, whether 或 not use a 冷水淋浴, 寒冷 immersion, ice bath, circulating 水, 或 still 水, whether 或 not 你're going 对于 walks outside in a T-shirt when it's 寒冷, 或 whether 或 not 你're purposefully using things like cryo if 你 have access to 那 或 not. 一 thing I 可以 promise 你 is 那 by the end of today's episode, 你 会 know a lot 关于 the biology of thermoregulation. 那 is how 你的 大脑和身体 regulates its 温度. 你 会 also have a lot of tools in 你的 arsenal 那 你 可以 use 和 leverage toward improving 心理健康, 身体健康, 减少 炎症 in the 身体, improving athletic 表现, improving 心理表现. I promise to spell out all 那些 方案 in detail as I go along 和 to summarize them again at the end. I'd like to make a point now 那 I'm going to make several additional times 期间 today's episode, 和 那 is 那 温度 is a 非常 potent stimulus 对于 the 大脑和身体. 那 also means 那 it carries certain hazards if it's not done correctly.

这 section of the episode develops the topic 通过 the following source points: Now, as 你 go 从 你的 温度 minimum to the time in which 你're going to awake, 你的 温度 is rising slightly. 和 then at the point where 你 wake up, 你的 温度 starts to go up 更多 sharply 和 会 continue to go up 进入 the early 和 sometimes even 进入 the late 下午. 和 then sometime in the late 下午 和 晚上, 你的 温度 会 start to decline. 和 indeed, as 你 approach sleep, 你的 体温 会 drop by anywhere 从 一 to 三 degrees. 和 in fact, 那 降低 in 核心体温 is 重要, if not essential 对于 getting 进入 和 staying in deep sleep. Okay, so 温度 rises 与 waking. 那's easy to remember. It tends to continue to rise throughout the 天. 和 in the late 下午 和 晚上, 你的 温度 会 start to go down 和 the drop in 温度 actually helps 你 access sleep. 那 background 或 what 我们 call baseline 昼夜节律 in 核心体温 is 重要 to remember 因为 it helps us frame both the effects of 主动冷暴露 和 helps us frame when 你 可能 want to use 主动冷暴露 in order to access 具体的 states. It also points to times within the 24-小时 cycle when 你 可能 want to avoid using 主动冷暴露 if 你的 primary goal is to get to sleep. Okay, so 那's the 昼夜节律 in 温度. Now, I just briefly want to touch on thermoregulation at the 水平 of the 身体 和 the 大脑. 和 这 会 be 非常 surprising to many of 你. Let's do what's called a Gedankin experiment, which is a thought experiment. Let's say I send 你 out 进入 the desert 热 对于 a jog 或 a run, 和 it's 非常 hot outside, 102 degrees 或 103 degrees, 和 你 start to move, 你 start to 汗液, 和 of course 你的 核心体温 goes up. Now then I offer 你 a 寒冷 towel, maybe a 确实, 确实 寒冷 towel, 和 这 towel is saturated 与 水, so 你 could actually squeeze the 水 out of 那 和 cool 你的 身体 off. 和 我们的 Gedankin experiment is 对于 me to say, "Okay, where are 你 going to place the towel? How are 你 going to cool yourself off?" 和 I'm guessing 那 most of 你 会 think 那 the best way to cool yourself off 会 be to drape 那 towel over 你的 head, maybe 你的, neck over 你的 torso, 那 it 会 feel 确实, 确实 good, 和 they 会 cool 你 off. Well, 那's exactly the wrong approach if 你 want to cool off, 和 in fact, if 你 were to use 那 approach, 你的 体温 会 continue to 增加 even 更多, yes, even 更多 than had 你 not placed 那 寒冷 towel on 你的 head 或 你的 torso. 和 here is why. Thermoregulation, meaning 你的 大脑和身体's ability to regulate 你的 internal core 温度 is somewhat like a thermostat, 和 那 thermostat resides in 你的 大脑. So if 你 think 关于 the thermostat in 你的 home 或 apartment, if it's too warm in 你的 home 或 apartment 和 你 were to take a bag of ice 和 to put it on 那 thermostat, what 会 the thermostat do? It 会 register the environment as artificially cool; it 会 think 那 the environment was actually much colder than it is. 和 so as a consequence, it 会 trigger a mechanism to further 增加 the 温度 in the room. 和 你 have such a thermostat as well. It's called the medial preoptic area of the hypothalamus. The hypothalamus is a small region of 大脑 组织 关于 over the roof of 你的 mouth 和 a little bit in front of 那. So it's basically right behind 你的 nose 和 over the roof of 你的 mouth, 和 it's a collection of neurons. 那些 neurons have a lot of 不同的 functions 那 include things like the control of aggression, the control of sex behavior, the control of 温度 regulation, 和 so on.