汗蒸/干蒸/桑拿对身体有好处吗？
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | You know, I've talked about cryotherapy, which is cold therapy, taking a cold shower, | 我讲过冷冻疗法, 冷冻疗法, 冷淋浴, |
| 0:06 | but sauna bathing, I think, can give you almost as many benefits. | 但桑拿浴,我认为, 可以给你几乎一样多的好处。 |
| 0:10 | And today we're going to talk | 今天我们要谈谈 |
| 0:11 | about what would happen if you were to do sauna on a regular basis for 14 days. | 如果你定期做14天的桑拿会怎么样? |
| 0:18 | I think it can | 我觉得可以 |
| 0:19 | create a huge change in your overall health. | 改变你的整体健康 |
| 0:22 | Now, what happens when you go into the sauna is you | 现在,当你进入桑拿时会发生什么 |
| 0:24 | have this interesting thermal therapy benefit of your body adapting to this mild stress. | 拥有这个有趣的热疗的好处 你的身体适应 温和的压力。 |
| 0:33 | And the | 还有 |
| 0:34 | term for that is called a hormonic effect, where you're adding a stress to cause your body to then | 这个术语叫做激素效应, 在那里,你增加了压力 让你的身体到那时 |
展开字幕全文（497 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | You know, I've talked about cryotherapy, which is cold therapy, taking a cold shower, | 我讲过冷冻疗法, 冷冻疗法, 冷淋浴, |
| 2 | but sauna bathing, I think, can give you almost as many benefits. | 但桑拿浴,我认为, 可以给你几乎一样多的好处。 |
| 3 | And today we're going to talk | 今天我们要谈谈 |
| 4 | about what would happen if you were to do sauna on a regular basis for 14 days. | 如果你定期做14天的桑拿会怎么样? |
| 5 | I think it can | 我觉得可以 |
| 6 | create a huge change in your overall health. | 改变你的整体健康 |
| 7 | Now, what happens when you go into the sauna is you | 现在,当你进入桑拿时会发生什么 |
| 8 | have this interesting thermal therapy benefit of your body adapting to this mild stress. | 拥有这个有趣的热疗的好处 你的身体适应 温和的压力。 |
| 9 | And the | 还有 |
| 10 | term for that is called a hormonic effect, where you're adding a stress to cause your body to then | 这个术语叫做激素效应, 在那里,你增加了压力 让你的身体到那时 |
| 11 | adapt and become stronger. | 适应并变得更加强大。 |
| 12 | Now, there are other things that can give you this hermetic effect, | 现在,还有其它的东西 可以给你这种药效, |
| 13 | like cold showers or the ice tubs, fasting, exercise. | 如冷雨或冰盆,斋戒,锻炼. |
| 14 | But let's dive into the benefits | 但是,让我们潜入好处 |
| 15 | of what the sauna can give you. | 桑拿能给你什么 |
| 16 | Now, you have the regular sauna where you're adding heat, | 现在,你有普通的桑拿 在那里你加热, |
| 17 | but then you also have another type of sauna, which is not as hot, where they're using infrared, | 但你也有另一种类型的桑拿, 它没有那么热,在那里他们使用红外线, |
| 18 | which is a little bit different. | 这是有点不同。 |
| 19 | That can go a little bit deeper into the body because this | 这可以深入到身体里 因为这个 |
| 20 | can penetrate inside the body and it can also increase more melatonin. | 它可以穿透身体内部 并且它也可以增加更多的梅拉东宁。 |
| 21 | But in this video, | 但在这段录像里, |
| 22 | I want to primarily focus in on the benefits of a regular heated sauna situation. | 我首先要着重谈谈定期炎热的桑拿情况的好处。 |
| 23 | So let's first | 所以,让我们先 |
| 24 | talk about what it can do to your hormones. | 谈谈它对你的荷尔蒙有什么作用 |
| 25 | It can definitely increase growth hormone by 140%. | 它绝对可以使生长激素增加140%. |
| 26 | It can increase noradrenaline, which is a hormone from your adrenal glands. | 它可以增加诺红素, 这是一种荷尔蒙 从你的肾上腺。 |
| 27 | It can significantly | 它可以显著 |
| 28 | increase dopamine, which can actually make you calmer and affect your mood. | 增加多巴胺, 这实际上可以让你冷静 并影响你的心情。 |
| 29 | It can increase | 还可以增加 |
| 30 | serotonin, which can also affect your mood and even increase your prolactin, which is another | 血清素 也会影响你的情绪 甚至会增加你的蛋白素 这是另一种 |
| 31 | hormone. | 荷尔蒙 |
| 32 | But let's go through some of the other benefits. | 但是,让我们通过一些其他的好处。 |
| 33 | Number one, it can help lower your | 第一,它可以帮助降低你 |
| 34 | resting heart rate. | 休息的心率。 |
| 35 | Now, the more the person exercises, the more athletic they become, | 现在,人越锻炼, 他们越运动, |
| 36 | the lower the resting heart rate. | 休息的心率越低 |
| 37 | And that can definitely decrease your risk for all sorts of | 这肯定可以减少你的风险 各种各样的 |
| 38 | cardiovascular problems and extend your life. | 心血管问题 延长你的寿命 |
| 39 | So having a lower resting pulse rate is a good thing. | 因此,有一个较低的休息脉搏速率是一件好事。 |
| 40 | Number two, it can help your lymphatic system. | 第二,它可以帮助你的淋巴系统。 |
| 41 | And it's kind of like a backup reserve for your | 这就像一个后备储备给你 |
| 42 | vascular system. | 血管系统. |
| 43 | And it's a place where your immune system hangs out with all the lymph nodes. | 它是一个地方 你的免疫系统挂出 所有淋巴结。 |
| 44 | And so | 这样 |
| 45 | a sauna can actually help stimulate the lymphatic system. | 桑拿能刺激淋巴系统 |
| 46 | So even though the pulse rate will | 所以,即使脉搏会 |
| 47 | increase during the sauna, like you're working out, over a period of time, your body will adapt to | 在桑拿期间增加, 就像你正在工作, 在一段时间内,你的身体会适应 |
| 48 | and give you a lower resting pulse rate to roughly about 120 beats per minute. | 给你较低的静脉率 大约每分钟120下 |
| 49 | So you're actually | 原来你是 |
| 50 | getting your heart to pump, you're getting better circulation, more limb flow. | 让你的心脏泵, 你得到更好的循环, 更多的肢体流动。 |
| 51 | And the therapeutic | 还有治疗 |
| 52 | effect from a sauna can actually mimic what you would get from doing moderate aerobic exercise, | 桑拿的影响可以模仿你做中度有氧运动时得到的 |
| 53 | which is pretty interesting because you're not actually running, you're just sitting there. | 很有趣,因为你没有跑, 你只是坐在那里。 |
| 54 | It has some pretty cool effects on lowering your blood pressure. | 这对降低你的血压有相当酷的效果 |
| 55 | It can decrease the intensity | 可以降低强度 |
| 56 | and the risk of getting an asthmatic event. | 还有患哮喘病的风险 |
| 57 | It can actually strengthen your immune system so you | 它实际上可以加强你的免疫系统 所以你 |
| 58 | don't get sick as often. | 别经常生病 |
| 59 | And this next one is quite remarkable. | 接下来的这个相当引人注目。 |
| 60 | They have found that it decreases | 他们发现它减少了 |
| 61 | all-cause mortality in one study by 40% if you're doing a sauna four to seven days a week. | 如果你一周做四到七天的桑拿手术 一次研究的死亡率就下降了40% |
| 62 | So just | 所以就这样 |
| 63 | that one little benefit alone kind of makes you want to go into the sauna. | 一个小小的好处 让你想去桑拿 |
| 64 | Sauna therapy can | 桑拿疗法 |
| 65 | help reduce pain, inflammation. | 帮助减轻疼痛,炎症. |
| 66 | It can actually help certain skin problems like psoriasis. | 它实际上可以帮助某些皮肤问题,如 p. |
| 67 | It | 这个 |
| 68 | can give you something that can help you recover over stress and even exercise. | 可以给你一些能帮助你恢复的压力 甚至锻炼的东西 |
| 69 | Sauna therapy can | 桑拿疗法 |
| 70 | give you significant cognitive benefits, which is really cool. | 给大家很大的认知好处 这真的很酷 |
| 71 | It can actually decrease the | 它实际上可以减少 |
| 72 | severity of dementia too. | 严重的痴呆症。 |
| 73 | Another cool benefit that relates to a lot of other side benefits is | 与许多其他附加福利相关的另一个很酷的好处是: |
| 74 | can increase insulin sensitivity. | 可以提高胰岛素的敏感性. |
| 75 | So it actually is helping with your blood sugars. | 所以它实际上帮助你的血糖。 |
| 76 | It decreases | 减少 |
| 77 | something called ROS, which has to do with oxidative stress. | 一种叫ROS的东西 和氧化应力有关 |
| 78 | So it kind of has an antioxidant | 所以它有抗氧化剂 |
| 79 | effect. | 效应。 |
| 80 | It makes your skin look youthful. | 让你的皮肤看起来很年轻 |
| 81 | And it's probably a combination of both the hermetic | 很可能是两者的结合 |
| 82 | effect from the heat and as well as the circulation, as well as autophagy. | 由热量和环流产生的效应,以及自制性。 |
| 83 | So the sauna therapy can | 所以桑拿疗法可以 |
| 84 | stimulate autophagy, which is this recycling of old damaged proteins, which is pretty cool. | 刺激自失能,就是这种回收 旧的受损蛋白质,这很酷。 |
| 85 | Now you're going to be sweating in the sauna. | 今则汗出于桑. |
| 86 | So let me just kind of cover what happens when you | 所以,让我只是那种 掩盖发生了什么 当你 |
| 87 | sweat. | 发汗. |
| 88 | You're going to be losing mostly sodium with a smaller amount of potassium. | 你将损失大部分钠 用较少的钾。 |
| 89 | An average | 平均数 |
| 90 | person consumes about 3,300 milligrams of sodium every single day. | 人们每天消耗约3300毫克钠. |
| 91 | And that's about a thousand | 大约一千块 |
| 92 | milligrams over what they should be consuming, which is about 2,300. | 大约是2300毫克 |
| 93 | Now this doesn't take | 现在这个不用了 |
| 94 | consideration sweating and exercise, okay? | 考虑出汗和锻炼,好吗? |
| 95 | But on average, they consume a certain amount of | 但平均来说,它们消耗了一定数量的 |
| 96 | potassium, which is usually more than they should. | 钾,通常比它们应该的还要多. |
| 97 | But a lot of that is dependent on your potassium | 但很多都取决于你的钾 |
| 98 | levels because an average person consumes only about 2,600 milligrams of potassium and they need | 由于一般人只消耗约2,600毫克钾,因此需要 |
| 99 | 4,700 a lot more. | 还有4700块 |
| 100 | So sodium does not become a problem if you have enough potassium. | 所以,钠不会成为一个问题 如果你有足够的钾。 |
| 101 | But here's | 但这里 |
| 102 | the thing. | 这件事 |
| 103 | When you go into the sauna, you're going to be sweating out mostly your sodium. | 当你进入桑拿时, 你会汗出大部分你的钠。 |
| 104 | And so the sodium is going to go down and down and down. | 因此,钠会下降和下降。 |
| 105 | And so depending on if you have too much | 所以,取决于如果你有太多 |
| 106 | sodium, you might feel better. | 钠,你可能会感觉更好。 |
| 107 | Let's say, for example, you're doing this long fast, right? | 举个例子,你做的这么快,对吧? |
| 108 | Where you need more sodium or you're doing the ketogenic diet where you need more sodium | 在你需要更多钠的地方 或者你正在做 ketogenic饮食 在你需要更多钠的地方 |
| 109 | and you then do this sauna treatment and you sweat it out, yet you're also not getting enough | 然后你做了这个桑拿治疗 你汗出它, 但你也没有得到足够的 |
| 110 | potassium. | 钾 |
| 111 | Now you can end up with an electrolyte imbalance. | 现在,你可以结束 电解质不平衡。 |
| 112 | So anytime you're doing a sauna, | 所以每当你做一个桑拿, |
| 113 | take into consideration the sweating. | 考虑出汗。 |
| 114 | And so make sure you're getting enough electrolytes. | 确保你有足够的电解质。 |
| 115 | You might | 你会 |
| 116 | need a little bit more potassium. | 需要多一点钾。 |
| 117 | You might need more sodium with that, but you want to balance | 你可能需要更多的钠与它, 但你想要平衡 |
| 118 | those things out. | 那些东西出来。 |
| 119 | So those are some pretty cool benefits of the sauna treatment. | 这些是桑拿治疗的一些很酷的好处。 |
| 120 | You might want | 你也许想要 |
| 121 | to try it. | 试试看 |
| 122 | And since we're on the topic of sodium and potassium, I put this video up right here. | 既然我们讨论的是钠和钾, 我把录像放在这里。 |
| 123 | Check it out. | 检查出来。 |
| 124 | Look, guys, I've done a lot of crazy stuff when it comes to health protocols. | 你看,伙计们,我做了很多疯狂的事情 当它涉及到健康协议。 |
| 125 | I've injected millions of young Swedish bone marrow into my joint. | 我为我的关节注入了数百万年轻的瑞典骨髓. |
| 126 | I removed all the plasma | 我把血浆都拆了 |
| 127 | from my body. | 从我的身体。 |
| 128 | I spent 9,500 minutes in a hyperbaric oxygen therapy chamber. | 我花了9500分钟在一个高压氧气治疗室。 |
| 129 | And I even used my own son | 我甚至还用我自己的儿子 |
| 130 | as my blood boy. | 作为我的血亲 |
| 131 | But one thing I haven't tried yet, which is one of the oldest of all therapies, | 但我还没有尝试一件事, 这是最古老的疗法之一, |
| 132 | is a hotbox, also known as a dry sauna. | 是一个热箱,又称干燥桑拿. |
| 133 | Sauna has become insanely popular over the past couple | 桑娜在过去的一对情侣中变得疯狂 |
| 134 | of years. | 年数。 |
| 135 | What about the sauna, bro? | 桑拿怎么样,兄弟? |
| 136 | The more often you do sauna, the better. | 你做桑拿的频率越高越好 |
| 137 | Sauna is almost | 桑纳快到了 |
| 138 | every day. | 每天都这样 |
| 139 | Regular sauna use reduced all cause mortality. | 定期使用桑拿可减少所有死亡率。 |
| 140 | So why haven't I been doing this? | 那我为什么没这么做? |
| 141 | To explain, let's look at the origins of sauna in Finland. | 解释一下,让我们看看芬兰桑拿的起源. |
| 142 | There are 5.5 million Finnish, but | 有550万芬兰人,但是 |
| 143 | 3 million saunas. | 三百万绍纳. |
| 144 | That's almost as many saunas as cars. | 这跟汽车差不多多 |
| 145 | Who are these people? | 这些人是谁? |
| 146 | 90% of these | 其中90% |
| 147 | Finns do sauna at least one time per week. | 芬兰人每周至少做一次桑拿。 |
| 148 | And because of this, it makes sense that nobody's | 因为这个,没有人 |
| 149 | done more experimentational work on saunas than the Finnish. | 与芬兰人相比,在桑拿问题上做了更多的实验。 |
| 150 | Specifically, heat exposure for | 具体地说,热接触 |
| 151 | health. | 卫生。 |
| 152 | Multiple long-term studies linked four or more sessions of dry Finnish sauna per week | 多次长期研究,每周四次或四次以上芬兰干桑 |
| 153 | with a 40% reduced risk of all cause mortality. | 所有导致死亡的风险降低40%。 |
| 154 | In other words, they were about 40% less likely | 换句话说,他们的可能性下降了40% |
| 155 | to die from anything during the study compared to people who didn't do sauna. | 在研究期间死于任何事物 与不做桑拿的人相比 |
| 156 | That number is | 这个号码是 |
| 157 | gigantic. | 巨大的。 |
| 158 | And to give you context on how big it is, a 40% reduction in all cause mortality | 并给你一个背景 它有多大,减少40% 所有导致死亡 |
| 159 | exceeds data around exercise and a Mediterranean diet. | 超过运动和地中海饮食的数据。 |
| 160 | It's only matched by either losing weight | 只配减肥 |
| 161 | when you're obese or by quitting smoking. | 当你肥胖或戒烟。 |
| 162 | Now this sounds great, but here's the caveat. | 现在这听起来不错, 但这里的提醒。 |
| 163 | Most | 多数 |
| 164 | of these studies were done on the Finnish in Finland. | 有关芬兰芬兰语的研究。 |
| 165 | Finland has a relatively small gene pool, | 芬兰基因库相对较小, |
| 166 | so does everyone else respond the same? | 其他人也一样吗? |
| 167 | Finns live in a very cold climate and often cold plunge after | 芬兰人生活在非常寒冷的气候中,而且常常在之后出现寒冷的跌落 |
| 168 | jumping into ice holes is basically a national sport. | 跳进冰洞基本上是一项全国性的运动。 |
| 169 | So does sauna still work without cold | 桑拿还是没有冷的 |
| 170 | exposure? | 曝光吗? |
| 171 | And even more importantly, sauna triggers some of the same effects as exercise, | 更重要的是 桑拿引发了一些 与锻炼相同的效果 |
| 172 | faster circulation, sweating, higher heart rate. | 更快的循环,出汗,心率更高. |
| 173 | So would sauna add anything on top of my daily | 桑拿也会在我日报上加点什么 |
| 174 | workouts or does it mainly help people who don't exercise much? | 锻炼还是主要帮助那些运动不多的人? |
| 175 | It's for these reasons that I | 正是出于这些原因,我 |
| 176 | didn't prioritize doing sauna. | 没有优先做桑拿。 |
| 177 | We prioritize other therapies for the past couple of years, | 我们优先考虑其他疗法 在过去的几年, |
| 178 | but that changed when my lead physician, Dr. Mike Mallon joined and he said, Brian, | 但当我的主治医生迈克·马伦博士加入时 情况就变了 他说 布莱恩 |
| 179 | get the sauna right now. | 马上把桑拿来 |
| 180 | The benefits are way too good to ignore. | 好处太好,不能忽视。 |
| 181 | I love sauna. | 我爱桑拿。 |
| 182 | Sauna is like, | 桑纳就像, |
| 183 | I feel like as soon as I started working with Brian, I was like, why aren't we doing sauna? | 我觉得当我开始和Brian一起工作的时候 我们为什么不做桑拿? |
| 184 | So like all things blueprint, we went to the scientific literature and we said, | 所以,就像所有的东西蓝图, 我们去了科学文献,我们说, |
| 185 | what is the best 30 day protocol to implement? | 最好的30天协议是什么? |
| 186 | I do dry Finnish sauna and get one installed at | 我做干芬兰桑拿 并安装一个在 |
| 187 | my house. | 我的房子,我的房子。 |
| 188 | Each session would last 20 minutes at 200 degrees Fahrenheit, 83 degrees Celsius. | 每场比赛将在华氏200度,摄氏83度持续20分钟. |
| 189 | And I'd go all in at seven days a week. | 我一周七天都去 |
| 190 | This matches the study data that saw all cause | 这与研究数据相符,所有原因都存在 |
| 191 | mortality drop by an extra 16% for people who did four to seven sessions per week, | 每周做四到七场治疗的人死亡率增加16%, |
| 192 | instead of two to three. | 而不是两到三。 |
| 193 | I'm going to finish strong and then we're going to head off to the | 我要完成强壮,然后我们去 |
| 194 | sauna. | 桑纳。 |
| 195 | All right. | 好吧,我们走。 |
| 196 | My session is going to be 20 minutes. | 我的课要20分钟了 |
| 197 | This is according to the evidence. | 这是根据证据。 |
| 198 | And | 还有 |
| 199 | like also that matches my subjective feelings. | 和我的主观感觉一样 |
| 200 | So when you get to, you know, the minute 16, 17, | 所以当你到达,你知道, 第16,17分钟, |
| 201 | you're pretty much done. | 你做得不错 |
| 202 | You can't take electronics in there because they will die. | 你不能带电子设备进去 因为它们会死的 |
| 203 | I'm going to start the timer for 20 minutes and I'm going to put it right here so I can see it. | 我要启动20分钟的计时器,然后放在这里,让我能看到它. |
| 204 | So I know when to come out. | 所以我知道什么时候出来。 |
| 205 | 20 minutes has started. | 20分钟已经开始了 |
| 206 | Let's jump in and not waste any time. | 让我们跳进去,不要浪费时间。 |
| 207 | When I had done sauna before, it was something like 120 to 140, 145 degrees, but 200 is just | 我之前做桑拿的时候,大概是120到140度,145度,但200度只是 |
| 208 | next level. | 下一关。 |
| 209 | When you go in, it's hot enough that actually, if you put an egg white in there, | 当你进去,它已经足够热了 实际上,如果你放一个鸡蛋白色在那里, |
| 210 | the egg white would actually be hardened by the end. | 蛋白在最后会变硬 |
| 211 | So after this first sauna session, | 所以在这第一次桑拿会议之后 |
| 212 | I had a few problems arise. | 我遇到了一些问题。 |
| 213 | I did not know that 200 degrees Fahrenheit was a fire breathing | 我不知道华氏200度是火焰呼吸 |
| 214 | dragon situation. | 龙情. |
| 215 | The second thing that happened, it was so hot and especially on my scalp. | 第二件事,它是如此的热 尤其在我的头皮上。 |
| 216 | I | 一、导 言 |
| 217 | wondered, it's just going to burn my hair off. | 不知道,它只是要烧掉我的头发。 |
| 218 | So what I did for both is for the nose. | 所以,我为两者所做的都是为鼻子。 |
| 219 | I learned | 我学会了 |
| 220 | that in the sauna, I could do a four, six breathing exercise. | 在桑拿, 我可以做一个四,六呼吸运动。 |
| 221 | I like to do breath work because there's | 我喜欢呼吸 因为有 |
| 222 | nothing else to do in here. | 这里没有别的事可做 |
| 223 | No electronics, no one to talk to. | 没有电子设备,没有人说话。 |
| 224 | So I tried to do four seconds in, | 所以我试图做四秒钟英寸, |
| 225 | six seconds out and just try to really calm myself. | 6秒后,试着冷静下来 |
| 226 | And two, I found I could take a ice pack, | 第二,我发现我可以拿一个冰包, |
| 227 | put a towel on my head and place it over my head to keep my scalp cool to make sure my scalp | 把毛巾放在我头上 放在我头上 保持头皮凉爽 以确保我的头皮 |
| 228 | didn't get dried out with the extensive exposure to that kind of dry heat. | 没有干燥出来 大量暴露在这种干热。 |
| 229 | This is like a pretty | 这就像一个漂亮的 |
| 230 | janky solution. | 简陋的解决方案。 |
| 231 | I just kind of put together the various things I had. | 我只是整理了各种东西 |
| 232 | So this is not like | 所以,这不是像 |
| 233 | specially designed for saunas. | 专为桑拿设计. |
| 234 | It was like, this was in my freezer. | 这就像,这是在我的冰箱里。 |
| 235 | So I'm like, okay. | 所以我喜欢,好吧。 |
| 236 | We had several questions. | 我们有几个问题 |
| 237 | The first was, would sauna stack with the benefits of exercise? | 首先是,桑拿能带来锻炼的好处吗? |
| 238 | Second, | 第二,我们... |
| 239 | would it help in removing toxins from my body? | 能帮我从我体内清除毒素吗? |
| 240 | I started this protocol knowing I had high levels | 我开始这个协议时,知道我有很高的水平 |
| 241 | of toxins in my body since the LA wildfires. | 从洛杉矶野火以来 我体内的毒素 |
| 242 | And number three, we wanted to run an experiment on | 第三,我们想做个实验 |
| 243 | fertility, but we'll talk about that later. | 生育力,但我们稍后再谈。 |
| 244 | So the plan was we would test all of these biomarkers as | 所以我们计划测试这些生物标志 |
| 245 | baseline and then come back to them after 21 sessions. | 基线,然后在21届会议后再回到它们。 |
| 246 | The main problem though is after a few | 但主要问题是几经之后 |
| 247 | days, I was wrecked. | 几天,我被毁了。 |
| 248 | I'd wake up at night with these unbelievably terrifying cramps. | 我会在晚上醒来 带着这些令人难以置信的恐怖抽筋。 |
| 249 | They'd hit | 他们打了 |
| 250 | my hamstrings and my calves so bad that I'd jump out of bed. | 我的腿腿和小腿都快跳下床去了 |
| 251 | I'd try to walk it off. | 我会试着走开。 |
| 252 | I just couldn't, | 我只是无法 |
| 253 | I couldn't shake it. | 我无法动摇它。 |
| 254 | So while the sauna protocol was going well, my sleep was getting worse. | 所以当桑拿协议进展顺利时,我的睡眠越来越差. |
| 255 | So | 这么说 |
| 256 | with all this going on, I brought this up on our science call with Dr. Mike Mallon and he had a | 我和迈克·马伦博士在科学电话上提起了这件事 他有一个 |
| 257 | By heating up your skin way faster than your core, finished sauna quickly flips your core | 通过加热你的皮肤 比你的核更快, 完成桑拿快速翻转你的核 |
| 258 | to skin temperature gradient. | 到皮肤温度梯度。 |
| 259 | This makes your body work on overdrive. | 这让你的身体工作 超速。 |
| 260 | The heart pumps blood | 心脏吸血 |
| 261 | up to 70% faster to get sweat to your skin to cool down. | 越快越好汗流到皮肤上 |
| 262 | This gives cardiovascular effects similar | 这给心血管带来类似的效果 |
| 263 | to zone one or two cardio. | 到一两个心脏区。 |
| 264 | But sauna does make you sweat a lot, for example, between 0.6 and one | 但桑拿确实让你出汗很多 比如说在0.6到1之间 |
| 265 | So of course Dr. Mike suspected I was dehydrated. | 所以迈克医生当然怀疑我脱水了 |
| 266 | We tested using this Gatorade patch and it | 我们用Gatorade的补丁测试过 |
| 267 | confirmed our suspicion. | 证实了我们的怀疑。 |
| 268 | I was a salty sweater and in each sauna session, I was losing 18 ounces of | 我是一个咸的毛衣 在每次桑拿会议, 我损失了18盎司 |
| 269 | sweat and about 600 micrograms of sodium. | 汗水和约600微克钠. |
| 270 | And even though I was drinking enough to replace the water | 虽然我喝得够多了 换了水 |
| 271 | content I lost in sweat, I wasn't replenishing all the minerals I was losing, which caused the night | 我汗流满面,没有补充我失去的所有矿物质 导致今晚 |
| 272 | and other symptoms. | 还有其他症状 |
| 273 | So naturally we increased the amount of electrolytes 50% before the sauna | 所以我们自然会增加50%的电解质 |
| 274 | session and 50% immediately following. | 和50%紧接着。 |
| 275 | The first, if you don't know if you're a salty sweater, | 第一,如果你不知道你是不是一个咸毛衣, |
| 276 | you can test it. | 你可以测试它。 |
| 277 | Second, if you are a salty sweater, make sure you're consuming the appropriate | 第二,如果你是一个咸的毛衣, 确保你消费适当的 |
| 278 | amount of electrolytes to make sure you do not become dehydrated. | 电解质量,以确保不脱水。 |
| 279 | By day seven, things were | 到了第七天,事情变得 |
| 280 | getting better because I had fewer cramps, but my sleep was still struggling. | 越来越好,因为我抽筋少, 但我的睡眠还在挣扎。 |
| 281 | I've done a lot of | 我做过很多事 |
| 282 | therapies and a lot of treatments. | 治疗和很多治疗。 |
| 283 | That first week of sauna, I think crashed me more than anything | 桑拿的第一个星期,我想我坠毁的比任何事都多 |
| 284 | I did before. | 我之前做过。 |
| 285 | I suppose the funny thing about me is even though it was painful, I loved it. | 我想有趣的是 虽然很痛苦 我喜欢 |
| 286 | Am I weird? | 我很奇怪吗? |
| 287 | After the first week, I was dying to get data. | 第一个星期后,我渴望得到数据。 |
| 288 | I love measurement. | 我喜欢测量。 |
| 289 | It was exciting | 令人兴奋 |
| 290 | to see several of my vascular markers had improved, including my central systolic blood pressure. | 看到我的血管标记有所改善, 包括我的中链血压。 |
| 291 | и | |
| 292 | heart, brain, and all major organs were experiencing 5.83% less pressure. | 心脏,大脑, 以及所有主要器官 承受5.83%的压力。 |
| 293 | Okay, so why would sauna help | 好吧,为什么桑拿会帮助 |
| 294 | blood pressure? | 血压? |
| 295 | Because of a process called heat-induced vasodilation. | 因为一个叫做热引起的蒸发过程. |
| 296 | As your core body | 作为你的核心身体 |
| 297 | temperature rises in the sauna, your skin and peripheral blood vessels widen to help release | 在桑拿温度上升,你的皮肤和外围血管扩张 以帮助释放 |
| 298 | heat, letting the same blood flow pass through with less force. | 热量,让同样的血流 以更少的力量通过。 |
| 299 | This lowers the pressure inside | 这能降低内部的压力 |
| 300 | your arteries, making them more flexible and reduces strain on your heart and organs. | 使动脉更加灵活 并减轻心脏和器官的压力 |
| 301 | The | 那个 |
| 302 | fact that we saw this after seven sessions is pretty awesome, actually, because it really | 事实上,我们在七场会后看到这个 相当棒,其实,因为它真的 |
| 303 | happens relatively quickly. | 发生得比较快 |
| 304 | Now in week two, my relationship with sauna was really developing. | 在第二周,我和桑拿的关系正在发展。 |
| 305 | Every day, I really looked forward to the challenge, especially after a really hard workout. | 每天,我都很期待挑战的到来,特别是在经过一次非常艰苦的磨练之后。 |
| 306 | It was the sauna and me going alone. | 是桑拿和我一个人去 |
| 307 | My cramps are gone. | 我的抽筋不见了 |
| 308 | My sleep's getting slightly better. | 我睡得有点好 |
| 309 | My vascular markers were improving, but I didn't know what was happening to my toxins. | 我的血管标记正在改善, 但我不知道我的毒素发生了什么。 |
| 310 | There's also | 还有 |
| 311 | another danger. | 又一个危险 |
| 312 | Was sauna actually making toxins worse? | 桑拿真的让毒素更糟糕吗? |
| 313 | So I wear cotton because I'm mindful of | 所以,我穿棉花 因为我注意到 |
| 314 | toxins. | 毒药 |
| 315 | And when you get in there and it's very hot, I don't know what the interaction is between | 当你进入那里,非常热, 我不知道什么是互动 |
| 316 | the clothing, the chemicals and the heat and my skin. | 衣服、化学品、热量、皮肤 |
| 317 | We wondered if we're going to sit in a | 我们想知道我们是否要坐在一个 |
| 318 | 200 degree Fahrenheit box, what materials are used in the box and are they potentially toxic? | 200华氏度的华氏盒,盒子里用什么材料,它们有潜在毒性? |
| 319 | We also started evaluating what other things could we do to reduce toxins. | 我们还开始评估 我们还能做些什么来减少毒素。 |
| 320 | Well, one obvious | 很明显 |
| 321 | one, which is maybe not so obvious, is to not put water on the rocks. | 一个,也许不是那么明显, 就是不要在岩石上放水。 |
| 322 | Water can have toxins like | 水可以产生毒素 |
| 323 | PFAS for every chemical. | 每一种化学物质的PFAS. |
| 324 | If you put them on the rocks, they become airborne. | 如果你把它们放在岩石上,它们就会升空。 |
| 325 | So we didn't | 所以我们没有 |
| 326 | put water on the rocks. | 把水放在石头上。 |
| 327 | Two is to make sure I had cotton clothing, not synthetics. | 二是确定我有棉衣,不是合成品. |
| 328 | That might be bad. | 可能会很糟 |
| 329 | And finally, to shower immediately following the sauna to make sure you're removing toxins from the | 最后,在桑拿之后立即洗澡 以确保你清除毒素 |
| 330 | skin. | 皮肤。 |
| 331 | But you may be asking, Brian, why weren't you naked? | 但你可能会问,布莱恩,你为什么不裸体? |
| 332 | I thought people saw it naked. | 我以为人们看到它裸体。 |
| 333 | That's | 这是 |
| 334 | because I was wearing an ice diaper. | 因为我穿着冰尿布。 |
| 335 | Don't laugh. | 别笑 |
| 336 | Once I shared on social media, I was wearing an | 我曾经在社交媒体上分享过 我穿着一件 |
| 337 | ice diaper. | 冰块尿布。 |
| 338 | I got a lot of questions. | 我有很多问题 |
| 339 | Now in reviewing the scientific evidence, we saw that | 在回顾科学证据时,我们看到 |
| 340 | there was a potential of the heat actually hurting fertility markers pretty significantly. | 热量有可能对生育力造成很大伤害。 |
| 341 | So we took | 所以,我们走了 |
| 342 | precautions to say, we're going to put ice on the boys to prevent this harm. | 我们要给孩子们加冰 防止这种伤害 |
| 343 | So I went to my freezer | 所以我去了我的冷藏室 |
| 344 | and fortunately I had a whole bunch of ice packs from a whole bunch of different therapies and I | 幸运的是,我得到了一大堆冰袋 从一大堆不同的疗法和我 |
| 345 | selected them trying to find the right match. | 选中他们试图找到合适的匹配 。 |
| 346 | Here's the ice pack for the boys. | 这是给孩子们的冰包 |
| 347 | So I just slipped in. | 所以我就溜进来了 |
| 348 | Human testes operate at two to four degrees Celsius cooler than core body temperature. | 人类睾丸的运行温度比核心体温低2至4摄氏度. |
| 349 | Even a two degree Celsius rise can derail spermatogenesis, the process of producing sperm | 即使升两摄氏度 也能破坏精子的产生过程 |
| 350 | for 74 days or a full cycle. | 74天或整个周期。 |
| 351 | I wasn't trying to get anyone pregnant, but Project Blueprint is about | 我不是想让任何人怀孕,但计划蓝图是 |
| 352 | making the body as vital as possible in every organ and that includes sperm health. | 使身体在每个器官中尽可能重要,包括精子健康。 |
| 353 | Now a question | 现在有个问题 |
| 354 | that came up is what about other types of sauna and specifically wet sauna? | 其他种类的桑拿和特别湿的桑拿呢? |
| 355 | Dry Finnish saunas, | 干燥的芬兰桑拿, |
| 356 | as the name would suggest, are pretty dry. | 正如这个名字所显示的,相当干燥。 |
| 357 | They have a relative humidity of 10 to 20%. | 它们相对湿度为10%至20%. |
| 358 | Whereas a normal room temperature has about 30 to 50% relative humidity, but that can be a lot | 正常的室温相对湿度大约为30%至50%,但这可能很多 |
| 359 | lower in the winter. | 越冬时越低. |
| 360 | Wet saunas have roughly 100% relative humidity. | 湿沙纳的相对湿度约为100%. |
| 361 | That means they can't get above | 也就是说他们不能爬到上面 |
| 362 | 115 Fahrenheit, 46 Celsius without causing you to burn or overheat. | 115华氏46摄氏度,不引起烧伤或过热. |
| 363 | And as we know, | 正如我们所知, |
| 364 | most of the evidence for saunas health benefits, especially long-term cardiovascular studies, | 大部分证据 saunas健康福利, 特别是长期心血管研究, |
| 365 | focuses on Finnish sauna where the combination of high heat and low humidity places the body | 以芬兰桑拿为重点 高热和低湿度的结合使身体 |
| 366 | under significant thermal and cardiovascular stress. | 热力和心血管压力很大 |
| 367 | The other popular sauna option is | 另一个流行的桑拿选择是 |
| 368 | infrared saunas. | 红外绍纳斯. |
| 369 | Because they heat up faster and generate less steam and condensation, | 因为他们加热得更快 产生较少的蒸汽和凝固, |
| 370 | they're way lower maintenance than dry or wet sauna, which makes them very popular with spas | 它们比干燥或湿润的桑拿要少很多 这使得它们非常受温泉的欢迎 |
| 371 | and wellness centers. | 还有健康中心 |
| 372 | But the problem is they can't get you much above 150 degrees Fahrenheit, | 但问题是他们不能让你超过150华氏度 |
| 373 | which doesn't match the existing studies on sauna benefits. | 这与现有的桑拿福利研究不符。 |
| 374 | That's why I use a dry sauna. | 故用干桑汤. |
| 375 | There's no real studies like that on an infrared. | 在红外线上没有真正的研究 |
| 376 | So we stuck with dry sauna. | 所以我们坚持干桑拿。 |
| 377 | By week three, | 到了第三个星期 |
| 378 | I'm feeling really good. | 我感觉很好 |
| 379 | No cramps, sleep is better. | 没有抽筋,睡觉更好。 |
| 380 | I'm now in a rhythm. | 我现在有节奏了 |
| 381 | Also, it was time | 还有,是时候了 |
| 382 | for a big batch of results. | 对于一大批结果。 |
| 383 | We had done enough sauna sessions to know that if we were going to | 我们做了足够的桑拿会议 来知道如果我们要去 |
| 384 | see results, we'd see them by now. | 看结果,我们现在就能看到了。 |
| 385 | First up was measuring toxins in my body. | 首先是测量我体内的毒素 |
| 386 | And man, we were | 男人,我们是 |
| 387 | shocked. | 震惊。 |
| 388 | There were significant reductions in the levels of toxins inside my body. | 我体内的毒素水平大幅下降。 |
| 389 | Three went from being abnormally high to undetectable. | 三从异常高到无法察觉。 |
| 390 | And there was a huge drop | 有一个巨大的下降 |
| 391 | across the board. | 包罗万象。 |
| 392 | This was beyond anything we'd expected. | 这是超出我们预期的。 |
| 393 | It was the best toxins result I'd ever | 这是最好的毒素结果 我曾经有过 |
| 394 | received. | 已经收到。 |
| 395 | As far as we could tell, this result was a pretty unique outcome according to the | 据我们所知,这个结果非常独特 |
| 396 | scientific literature. | 科学文献. |
| 397 | It seemed to suggest that sauna is potentially one of the best things you | 这似乎表明桑拿 可能是你最好的一件事 |
| 398 | can do to detox your body. | 能解脱身. |
| 399 | After 23 sessions, my cardiovascular results also continued to improve. | 经过23次会议,我的心血管结果也继续改善。 |
| 400 | Central pressure readings were down significantly, putting even less pressure on my organs. | 中央压力读数大幅下降 对我器官的压力更小 |
| 401 | And my resting heart rate, a major marker for recovery and fitness had dropped by 4.4%. | 我休息的心跳 恢复和健身的主要标志下降了4.4%。 |
| 402 | And then came another twist. | 然后又来了个曲折 |
| 403 | My fertility markers actually improved by 31% after 21 days. | 21天后,我的生育标志实际上提高了31%。 |
| 404 | These were | 这些是 |
| 405 | my best sperm health numbers to date and put me six times above the threshold for what's considered | 我迄今为止最好的精子健康数字 并把我六倍 超过阈值 |
| 406 | fertile by clinical standards. | 根据临床标准,肥沃。 |
| 407 | This made me wonder, should I bring this up on first dates? | 这让我想,我是不是应该 提出这个第一次约会? |
| 408 | A future question we want to ask, did my fertility biomarkers improve because of the combination of | 我们想问的将来一个问题 我的生育力生物标志有改善吗? |
| 409 | improving blood flow and me using an ice pack? | 血流改善,我用冰包? |
| 410 | Or would an ice pack alone deliver similar results? | 还是只用冰块就能产生类似的结果? |
| 411 | There were a lot of people also wanting me to pair cold with the heat, but that's gonna have | 很多人也希望我 与热量配对凉,但这将是 |
| 412 | to wait for another day because we wanted to see what sauna alone would do as a therapy. | 等待另一天 因为我们想看看 单靠桑拿能做什么治疗 |
| 413 | So just a few weeks in, sauna was somehow improving my fertility, improving my blood vessels, | 几周后,桑拿会改善我的生育力 改善血管 |
| 414 | and removing toxins from my body. | 把毒素从我的身体中清除出来 |
| 415 | But at this point, my sauna experiment hit a snag. | 但此时,我的桑拿实验 碰到了麻烦。 |
| 416 | I was | и琌 |
| 417 | traveling to Europe for 11 days, to Scandinavia ironically, and I'd have no time to find a sauna | 去欧洲11天 讽刺的是 去斯堪的纳维亚 我没时间找桑拿了 |
| 418 | and sit in it for 20 minutes every day. | 每天坐20分钟 |
| 419 | So when I got back, we started sauna part two. | 所以当我回来的时候, 我们开始了桑拿第二部分。 |
| 420 | The goal | 目标 |
| 421 | was to get to 48 total sessions. | 总共48场 |
| 422 | Here we had two main objectives. | 我们有两个主要目标。 |
| 423 | First, we wanted to see if the | 首先,我们想看看 |
| 424 | results would continue to improve, stay the same, or get worse. | 成果将继续改善、保持不变或恶化。 |
| 425 | Would my body just get used to the | 我的身体会适应吗? |
| 426 | temperature? | 温度? |
| 427 | We decided to stop icing my boys for two weeks to see what would happen. | 我们决定两周内停止对我的孩子们施以冰毒 看看会发生什么 |
| 428 | Basically, | 基本上说 |
| 429 | we decided to cook my boys at 200 degrees Fahrenheit for science and your benefit, | 我们决定在华氏200度 做我的儿子们的饭 为了科学和你们的利益 |
| 430 | you're welcome. | 不用谢 |
| 431 | I hit the 48th session mark and now it was time for the big reveal, the results. | 我打到了第48届的成绩 现在是时候大揭秘了 结果了 |
| 432 | The bad news though was my fertility markers were demolished. | 坏消息是 我的生育标志被拆除了 |
| 433 | I turned myself into a cautionary | 我把自己变成了一个警告者 |
| 434 | tale for every sauna enthusiast that has testicles. | 每个有睾丸的桑拿爱好者的故事。 |
| 435 | A 200 degree sauna with no ice protection led to | 200度的桑拿 没有冰保护导致 |
| 436 | a 50% reduction of my fertility markers across the board. | a 将我的生育标志全面降低50%。 |
| 437 | So boys, definitely ice your boys. | 小伙子们 绝对要冻死你们的孩子 |
| 438 | But the good news is my blood pressure and my vascular health improved a lot. | 但好消息是 我的血压和血管健康改善了很多。 |
| 439 | My arteries became | 我的动脉变成了 |
| 440 | 25 to 50% more flexible, effectively de-aging them by about 10 years and giving me the vascular | 25%到50%的弹性,在10年左右有效去除它们,给我血管 |
| 441 | markers of a healthy 20 year old. | 20岁健康的标记。 |
| 442 | So we had evidence it is worth stacking sauna and exercise. | 因此,我们有证据 它值得堆放桑拿和锻炼。 |
| 443 | The second exciting result was a surge in VEGF. | 第二个令人兴奋的结果是VEGF激增. |
| 444 | This is the signal your body says, | 这是你身体上的信号 |
| 445 | hey make more blood vessels. | 嘿,让更多的血管。 |
| 446 | Think of blood vessels as roads carrying oxygen to every cell. | 将血管视为每个细胞携带氧气的道路. |
| 447 | VEGF is the helpful messenger calling for more roads especially during repair or stress. | VEGF是一个有用的信使,呼吁增加道路,特别是在修理或压力期间. |
| 448 | That | 那个 |
| 449 | stress can increase VEGF because it tells the body grow more vessels. | 压力可以增加VEGF,因为它告诉身体生长更多的血管. |
| 450 | Heat makes your heart pump | 热能让你的心脏泵 |
| 451 | harder pushing blood through your vessels. | 更用力地把血液推穿你的血管。 |
| 452 | This helps keep your organs strong and slows down | 这能让你的器官保持坚固 减速 |
| 453 | related decline. | 相关减少。 |
| 454 | Previously hyperbaric oxygen therapy had tripled my VEGF but since doing sauna | 以前高压氧气疗法 已经增加了三倍 我的VEGF 但自从做桑拿 |
| 455 | I'd boosted it another 5x on top of that. | 我会再加把劲 |
| 456 | These improvements to my cardiovascular health probably | 这些改善我的心血管健康可能 |
| 457 | explain the 40% reduction in all cause mortality that we saw in the finished studies for those that | 解释一下,在完成的研究中,所有死亡率都下降了40%。 |
| 458 | routinely do sauna. | 经常做桑拿。 |
| 459 | So a lot of people ask the question is it worth doing and after seeing the | 所以很多人问这个问题 是值得的 和之后看到 |
| 460 | results I think the answer is yes. | 我认为答案是肯定的。 |
| 461 | Okay so we've made it this far together and you may be saying | 好吧,所以我们已经做了这么远 在一起,你可能会说 |
| 462 | I'm in Brian let's do it. | 我在布赖恩,让我们做到这一点。 |
| 463 | How do I do it? | 我该怎么做? |
| 464 | For frequency you want to target 3 to 5 sessions | 对于频率, 您想要瞄准 3-5 会话 |
| 465 | per week. | 每周计算。 |
| 466 | The benefits seem to scale. | 好处似乎正在扩大。 |
| 467 | For duration target 15 to 20 minutes per session. | 会期目标为每届会议15至20分钟。 |
| 468 | For temperature | 温度 |
| 469 | target 175 to 200 degrees Fahrenheit which is 80 to 93 Celsius. | 目标175至200华氏度,为80至93摄氏度。 |
| 470 | Now for the type of sauna I would | 现在的桑拿类型 我会 |
| 471 | do dry over wet or infrared. | 干燥过湿或红外线。 |
| 472 | You could also do it after exercise for stronger effects. | 你也可以在锻炼后做,以产生更强烈的效果。 |
| 473 | Now for safety | 现在安全 |
| 474 | you want to gradually build up to higher temperatures. | 您想要逐渐积累到更高的温度。 |
| 475 | If you want you can even breathe | 如果你想的话,你甚至可以呼吸 |
| 476 | through a damp cloth for airway protection. | 通过湿布来保护空气 |
| 477 | Stay hydrated with sufficient electrolytes | 保持足够电解质的水分 |
| 478 | and then be sure to cool the boys with non-toxic BPA free ice packs. | 然后用无毒的BPA免费冰包冷却男孩。 |
| 479 | To avoid toxins wear cotton | 为避免毒素穿棉 |
| 480 | bamboo or go naked. | 竹子还是裸体去. |
| 481 | You want to try and avoid synthetic towels synthetic blends and heavily | 你想尽量避免合成毛巾 合成混合物和大量 |
| 482 | treated fabrics. | 处理过的织物。 |
| 483 | Don't put water on the rocks to avoid these toxins potentially getting in the air. | 不要在岩石上放水 以避免这些毒素 潜在的进入空气。 |
| 484 | Then immediately following sauna be sure to shower to wash off the toxins. | 然后紧接着桑拿 一定要淋浴 洗掉毒素。 |
| 485 | Now in terms of the sauna | 现在在桑拿方面 |
| 486 | you choose just be sure they choose materials that are non-toxic. | 你只要确保他们选择无毒物质 |
| 487 | Best if you can check the | 最好你检查一下 |
| 488 | air quality. | 空气质量。 |
| 489 | Now you want to skip sauna if you're pregnant if you have a heart condition or any of | 现在,如果你怀孕了,你想跳过桑拿 如果你有心脏病或任何 |
| 490 | the following conditions. | 以下条件。 |
| 491 | Now if you don't have access to the sauna your best alternative is | 现在如果你不能进入桑拿... ...你最好的选择是... |
| 492 | exercise which increases heat in your body. | 运动会增加你体内的热量 |
| 493 | This is essentially free and achieves many of the same | 这基本上是自由的,并且实现了许多相同的 |
| 494 | cardiovascular benefits but doing both as we saw is ideal. | 心血管的好处,但是做我们所看到的两者都是理想的。 |
| 495 | Oh and good news I restarted icing the | 哦,好消息是,我重新开始了 |
| 496 | my fertility markers started to improve 30 percent. | 我的生育标志开始提高30%。 |
| 497 | I expect a full recovery within a few more weeks. | 我希望几周内能完全康复 |
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