原文：
朗達(dá)·佩爾恰瓦萊·帕特里克
朗達(dá)·佩爾恰瓦萊·帕特里克博士(TW/FB/IG:@FOUNDMYFITNESS,FOUNDMYFITNESS.COM)與很多名人共過(guò)事遣鼓，其中包括布魯斯·艾姆斯博士，他是艾姆斯試驗(yàn)（快速初篩化學(xué)致癌物的試驗(yàn)方法）的開(kāi)創(chuàng)者气笙，而且在1973—1984年里潜圃，他是第23位被各個(gè)領(lǐng)域引用最多的科學(xué)家谭期。帕特里克博士也在索爾克生物研究所（位于美國(guó)加利福尼亞）進(jìn)行一些臨床試驗(yàn)和從事人類衰老的研究，并且還在圣猶大兒童醫(yī)院做過(guò)關(guān)于癌癥阀捅，線粒體新陳代謝和細(xì)胞死亡的畢業(yè)研究饲鄙。最近忍级，帕特里克博士發(fā)表了一篇關(guān)于維他命 D 是怎么樣調(diào)節(jié)大腦血清素的產(chǎn)生和對(duì)生命早期缺陷與有關(guān)神經(jīng)紊亂方面會(huì)產(chǎn)生眾多影響的學(xué)術(shù)論文轴咱。
本文精神動(dòng)物：coywolf 北美東部郊狼——狼嗦玖、郊狼和狗的新超級(jí)物種
牙仙子可能會(huì)救你的命或者你孩子的命
帕特里克博士向我介紹了一種利用牙齒來(lái)建立干細(xì)胞儲(chǔ)存的方法。如果你正在將你的智齒拔掉酪术，又或者你的孩子正在換牙（你拔掉的智齒和孩子換下來(lái)的乳牙里面含有高濃度的牙髓干細(xì)胞）绘雁，那么你可以考慮將牙齒交給像 StemSave 或者 National Dental Pulp Laboratory 這樣的公司和專業(yè)機(jī)構(gòu)進(jìn)行托管援所，以便以后使用住拭。這些公司和機(jī)構(gòu)會(huì)送一個(gè)工具箱給你的口腔外科醫(yī)生，將你的牙齒保存起來(lái)杠娱，然后利用液態(tài)氮進(jìn)行冷凍儲(chǔ)藏摊求。雖然像類似的托管服務(wù)室叉，各個(gè)公司費(fèi)用會(huì)有所差異，但開(kāi)戶費(fèi)用大概為625美元野来，再加上每年的保養(yǎng)費(fèi)用125美元梁只，費(fèi)用基本也就這么多搪锣。
MSC( Mesenchymal stem cells)間充質(zhì)干細(xì)胞可以從牙髓中產(chǎn)生构舟，在特定的條件下狗超，它可以分化為：骨努咐，軟骨殴胧，肌肉团滥，血管等多種組織細(xì)胞灸姊。甚至還有可能救你的命力惯，例如：利用你自己的牙髓干細(xì)胞作為原材料來(lái)治療外傷性腦損傷父晶。
高溫（這里指桑拿）是一種新時(shí)尚
“高溫調(diào)節(jié)”（適當(dāng)?shù)臒彷椛洌┛梢詭椭闾岣呱L(zhǎng)激素水平和大幅度地提高耐久力蝴蜓。我現(xiàn)在每周至少4次在鍛煉或者伸展運(yùn)動(dòng)后進(jìn)行桑拿茎匠，一般溫度大約調(diào)節(jié)在160-170℉（71-76℃）之間诵冒。如果沒(méi)有其他異常，DOMS(延遲性肌肉酸痛)看起來(lái)會(huì)明顯地減緩侮东。
帕特里克博士著重在高溫對(duì)于耐久力和生長(zhǎng)激素的影響上做了觀察和記錄：
■? ? “一項(xiàng)研究表明：一周兩次悄雅，每次30分鐘的桑拿铁蹈，持續(xù)三周握牧，對(duì)于那些參與被研究的人而言沿腰，他們?cè)阱憻捄蟮某掷m(xù)時(shí)間增加了32%颂龙，也就是說(shuō)耐久力增加了32%厘托。在這項(xiàng)特殊研究中發(fā)現(xiàn)耐久力增加的這32%同時(shí)也增加了7.1%的血漿容量和3.5%的紅血細(xì)胞數(shù)铅匹“撸”
■ ? “如果在176℉(80℃)條件下罗丰，進(jìn)行兩次時(shí)長(zhǎng)都為20分鐘的桑拿且中間隔時(shí)長(zhǎng)為30分鐘的冷卻萌抵，那么這樣就可以將生長(zhǎng)激素水平提高到原來(lái)的兩倍霎桅。而如果在212℉(100℃)的條件下滔驶，進(jìn)行兩次時(shí)長(zhǎng)為15分鐘的干蒸且中間間隔時(shí)長(zhǎng)為30分鐘的冷卻揭糕，那么這樣就可以將生長(zhǎng)激素提高到原來(lái)的5倍…在進(jìn)行桑拿以后著角， 生長(zhǎng)激素通常會(huì)在體內(nèi)維持兩三個(gè)小時(shí)雇寇∠呛睿”
TF:泡熱水澡也能顯著地提高生長(zhǎng)激素，而且泡熱水澡和桑拿被證明可以大量地釋放泌乳素（對(duì)女性孕育會(huì)有直接的影響）审葬，以及對(duì)傷口的修復(fù)也有一定的作用涣觉。我經(jīng)常在浴室或者桑拿間里大約會(huì)呆上個(gè)20分鐘生兆，這樣會(huì)顯著地提高我的心率（適當(dāng)?shù)靥岣咝穆蕰?huì)有助于提高心臟的供氧能力）鸦难。我通常會(huì)推遲dynorphin 啡肽（是一種內(nèi)成性的類嗎啡生物化學(xué)合成物激素合蔽，由腦下垂體分泌拴事，它能與嗎啡受體結(jié)合挤聘，產(chǎn)生跟嗎啡鞍陨、鴉片劑一樣有止痛和快感）的釋放時(shí)間从隆，這樣做通常會(huì)使人感到焦慮不安和產(chǎn)生要出去透透氣的想法（但這樣做不會(huì)使人頭暈）键闺。通常辛燥，我會(huì)在蒸桑拿時(shí)聽(tīng)尼爾·蓋曼的The Graveyard Book? 《墳場(chǎng)之書(shū)》（一部非常著名的長(zhǎng)篇科幻小說(shuō)）筛武，然后再出去5-10分鐘洗個(gè)冰浴（我通常會(huì)將40磅的冰放入浴缸里讓溫度大約保持在45℉(7℃);詳細(xì)細(xì)節(jié)請(qǐng)見(jiàn)書(shū)本的43頁(yè)）或者去喝冰水挎塌。以上的步驟我會(huì)反復(fù)做2-4次徘六。
在去年（2015年）帕特里克博士學(xué)習(xí)和跟隨的三個(gè)重要人物：布魯斯·艾姆斯博士 Bruce Ames（之前提到的），Satchin Panda 博士 (加州圣地亞哥索爾克研究所的生物研究教授)榴都，Jennifer Doudna 詹妮弗·杜納德 博士(加州大學(xué)伯克利分校的生物化學(xué)和分子生物學(xué)教授)待锈。
譯者筆記：
本文主人公帕特里克博士介紹了一種用牙齒儲(chǔ)存干細(xì)胞的方法，干細(xì)胞又稱“起源細(xì)胞”和“萬(wàn)用細(xì)胞”嘴高。它可以直接復(fù)制器官和修復(fù)組織竿音。而我們的智齒和孩子的乳牙里又有高濃度的牙髓干細(xì)胞套啤，這樣對(duì)于我們來(lái)說(shuō)確實(shí)是個(gè)好消息止潮，我們可以將牙齒交給專業(yè)的公司和機(jī)構(gòu)進(jìn)行托管唆樊，關(guān)鍵的時(shí)候可以救我們的命。
本文還詳細(xì)介紹了帕特里克博士對(duì)桑拿的研究召调，給我們?cè)鯓涌茖W(xué)地進(jìn)行桑拿提供了依據(jù)介牙。作者本人也對(duì)這份研究做了實(shí)踐和拓展，不止是桑拿，泡熱水澡也可以提高我們體內(nèi)的生長(zhǎng)激素水平性穿。研究和作者的實(shí)踐中都提到了冷卻车份，而作者采用的是冰浴或者飲用冰水的方式進(jìn)行間隔冷卻充甚。
牙齒儲(chǔ)存干細(xì)胞由于要在專業(yè)機(jī)構(gòu)進(jìn)行托管，所以有條件地可以嘗試(但不管怎么說(shuō)最起碼我們知道了一種儲(chǔ)存干細(xì)胞的方式衰倦，可以向親戚朋友介紹芋哭，或許他們有這個(gè)需求)肥隆。桑拿，泡熱水澡菌湃，冰浴(如果不敢嘗試，可以喝冰水)這些我們都可以在特定的場(chǎng)所或者家里自己進(jìn)行。
趕快試試吧站故！
原文：
RONDA PERCIAVALLE PATRICK
Rhonda Perciavalle Patrick , Phd (TW/FB/IG:@FOUNDMYFITNESS,FOUNDMYFITNESS.COM) has worked alongside notables including Dr.Bruce Ames, the inventor of the Ames mutagenicity test and the 23rd most-cited scientist across *all* fields between 1973 and 1984. Dr.Patrick also conducts clinical trials, performed aging research at the Salk Institute for Biological Studies , and did graduate research at St. Jude Children's Research Hospital, where she focused on cancer, mitochondrial metabolism, and apoptosis. More recently , Dr.Patrick has published papers on mechanism by which vitamin D is able to regulate the production of serotonin in the brain and the various implications this may have for early-life deficiency and relevance for neuropsychiatric disorders.
Spirit animal: Coywolf
THE TOOTH FAIRY MIGHT SAVE YOUR LIFE (OR YOUR KIDS’LIVES)
Dr. Patrick introduced me to using teeth for stem-cell banking .If you are having your wisdom teeth removed , or if your kids are losing their baby teeth （which have a particularly high concentration of dental pulp stem cells）, consider using a company like StemSave or National Dental Pulp Laboratory to preserve them for later use .These companies will send your oral surgeon a kit, and then freeze the biological matter using liquid nitrogen . Costs vary , but are roughly $625 for setup and then $125 per year for storage and maintenance.
Mesenchymal stem cells can later be harvested from the dental pulp of teeth for useful (e.g., bone ,cartilage muscle , blood vessels, etc. ), potentially life-saving (e.g., traumatic brain injury) treatments using your own biological raw materials.
HEAT IS THE NEW BLACK
“Hyperthermic conditioning” (calculated heat exposure) can help you to increase growth hormone (GH) levels and substantially improve endurance. I now take ~20-minute sauna sessions post-workout or post-stretching at least four times per week, typically at roughly 160 to 170℉
(71-76℃). If nothing else, it seems to dramatically decrease DOMS(delayed-onset muscle soreness).
Focusing on endurance and growth hormone, here are some observations from Dr. Patrick:
“One study has demonstrated that a 30-minute sauna session twice a week for 3 weeks post-workout increased the time it took for study participants to run until exhaustion by 32% compared to baseline. The 32% increase in running endurance found in this particular study was accompanied by a 7.1% increase in plasma volume and 3.5% increase in red blood cell count.”
“Two 20-minute sauna sessions at 176℉(80℃) separated by a 30-minute cooling period elevated growth hormone levels twofold over baseline. Whereas , two 15-minute dry-heat sessions at 212℉(100℃) separated by a 30-minute cooling? period resulted in a five-fold increase in growth hormone … The growth hormone effects generally persist for a couple of hours post-sauna.”
TF:Hot baths can also significantly increase GH over baseline , and both sauna and hot baths have been shown to cause a massive release in prolactin , which plays a role in wound healing . I usually stay in a hot bath or sauna for about 20 minutes , which is long enough to significantly elevate my heart rate. I push a few minutes past dynorphin release , which usually makes one feel dysphoric and want to get out (but *not* to dizziness or lightheadedness ). Generally ,I’ll listen to an audiobook like The Graveyard Book by Neil Gaiman during the heat , then cool off for 5 to 10 minutes using an ice bath (I put 40 pounds of ice in a large bath to get it to roughly 45℉(7℃) ; more details on page 43) and/or by drinking ice water.I’ll repeat this cycle 2 to 4 times.
Three people Dr. Patrick has learned from or follows closely in the last year Dr. Bruce Ames , Dr. Satchin Panda (professor at the Salk Institute in San Diego, California), Dr. Jennifer Doudna (professor of biochemistry and molecular biology at UC Berkeley).
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中文名 —— 《巨人的工具》
原名 —— TOOLS OF TITANS
—— 蒂莫西.費(fèi)里斯 （Tim Ferriss）著
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