巨人的工具——超級女博士Rhonda?Perciavalle?Patrick

Rhonda Perciavalle Patrick

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)與很多名人共過事,其中包括布魯斯·艾姆斯博士,他是艾姆斯試驗(快速初篩化學(xué)致癌物的試驗方法)的開創(chuàng)者,而且在1973—1984年里,他是第23位被各個領(lǐng)域引用最多的科學(xué)家。帕特里克博士也在索爾克生物研究所(位于美國加利福尼亞)進(jìn)行一些臨床試驗和從事人類衰老的研究,并且還在圣猶大兒童醫(yī)院做過關(guān)于癌癥,線粒體新陳代謝和細(xì)胞死亡的畢業(yè)研究。最近,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)生和對生命早期缺陷與有關(guān)神經(jīng)紊亂方面會產(chǎn)生眾多影響的學(xué)術(shù)論文。


Coywolf

本文精神動物:coywolf 北美東部郊狼——狼、郊狼和狗的新超級物種

牙仙子可能會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建立干細(xì)胞儲存的方法。如果你正在將你的智齒拔掉,又或者你的孩子正在換牙(你拔掉的智齒和孩子換下來的乳牙里面含有高濃度的牙髓干細(xì)胞),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,以便以后使用。這些公司和機(jī)構(gòu)會送一個工具箱給你的口腔外科醫(yī)生,將你的牙齒保存起來,然后利用液態(tài)氮進(jìn)行冷凍儲藏。雖然像類似的托管服務(wù),各個公司費(fèi)用會有所差異,但開戶費(fèi)用大概為625美元,再加上每年的保養(yǎng)費(fèi)用125美元,費(fèi)用基本也就這么多。

MSC( Mesenchymal stem cells)間充質(zhì)干細(xì)胞可以從牙髓中產(chǎn)生,在特定的條件下,它可以分化為:骨,軟骨,肌肉,血管等多種組織細(xì)胞。甚至還有可能救你的命,例如:利用你自己的牙髓干細(xì)胞作為原材料來治療外傷性腦損傷。

dental

高溫(這里指桑拿)是一種新時尚

“高溫調(diào)節(jié)”(適當(dāng)?shù)臒彷椛洌┛梢詭椭闾岣呱L激素水平和大幅度地提高耐久力。我現(xiàn)在每周至少4次在鍛煉或者伸展運(yùn)動后進(jìn)行桑拿,一般溫度大約調(diào)節(jié)在160-170℉(71-76℃)之間。如果沒有其他異常,DOMS(延遲性肌肉酸痛)看起來會明顯地減緩。

帕特里克博士著重在高溫對于耐久力和生長激素的影響上做了觀察和記錄:

■? ? “一項研究表明:一周兩次,每次30分鐘的桑拿,持續(xù)三周,對于那些參與被研究的人而言,他們在鍛煉后的持續(xù)時間增加了32%,也就是說耐久力增加了32%。在這項特殊研究中發(fā)現(xiàn)耐久力增加的這32%同時也增加了7.1%的血漿容量和3.5%的紅血細(xì)胞數(shù)。”

? “如果在176℉(80℃)條件下,進(jìn)行兩次時長都為20分鐘的桑拿且中間隔時長為30分鐘的冷卻,那么這樣就可以將生長激素水平提高到原來的兩倍。而如果在212℉(100℃)的條件下,進(jìn)行兩次時長為15分鐘的干蒸且中間間隔時長為30分鐘的冷卻,那么這樣就可以將生長激素提高到原來的5倍…在進(jìn)行桑拿以后, 生長激素通常會在體內(nèi)維持兩三個小時。”

sauna

TF:泡熱水澡也能顯著地提高生長激素,而且泡熱水澡和桑拿被證明可以大量地釋放泌乳素(對女性孕育會有直接的影響),以及對傷口的修復(fù)也有一定的作用。我經(jīng)常在浴室或者桑拿間里大約會呆上個20分鐘,這樣會顯著地提高我的心率(適當(dāng)?shù)靥岣咝穆蕰兄谔岣咝呐K的供氧能力)。我通常會推遲dynorphin 啡肽(是一種內(nèi)成性的類嗎啡生物化學(xué)合成物激素,由腦下垂體分泌,它能與嗎啡受體結(jié)合,產(chǎn)生跟嗎啡、鴉片劑一樣有止痛和快感)的釋放時間,這樣做通常會使人感到焦慮不安和產(chǎn)生要出去透透氣的想法(但這樣做不會使人頭暈)。通常,我會在蒸桑拿時聽尼爾·蓋曼的The Graveyard Book? 《墳場之書》(一部非常著名的長篇科幻小說),然后再出去5-10分鐘洗個冰浴(我通常會將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)請見書本的43頁)或者去喝冰水。以上的步驟我會反復(fù)做2-4次。

hot bath


ice bath

在去年(2015年)帕特里克博士學(xué)習(xí)和跟隨的三個重要人物: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),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)。

Dr.Bruce Ames


Dr. Satchin Panda


Dr. Jennifer Doudna



譯者筆記:

本文主人公帕特里克博士介紹了一種用牙齒儲存干細(xì)胞的方法,干細(xì)胞又稱“起源細(xì)胞”和“萬用細(xì)胞”。它可以直接復(fù)制器官和修復(fù)組織。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,這樣對于我們來說確實是個好消息,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,關(guān)鍵的時候可以救我們的命。

本文還詳細(xì)介紹了帕特里克博士對桑拿的研究,給我們怎樣科學(xué)地進(jìn)行桑拿提供了依據(jù)。作者本人也對這份研究做了實踐和拓展,不止是桑拿,泡熱水澡也可以提高我們體內(nèi)的生長激素水平。研究和作者的實踐中都提到了冷卻,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。

牙齒儲存干細(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(但不管怎么說最起碼我們知道了一種儲存干細(xì)胞的方式,可以向親戚朋友介紹,或許他們有這個需求)。桑拿,泡熱水澡,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所或者家里自己進(jìn)行。

趕快試試吧!


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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