– 英语/中文 双语歌词

歌词与翻译

[中文]

（音乐）

大家好，欢迎回到《简单英语》播客，我们用简单的话语分解复杂的想法。我是你们的主持人

丽莎，今天我们要讨论一个话题，可能会让你感到一阵寒意。光是想想我就觉得冷了。嗨，大家好，我是莱维，

我们要讨论一个听起来可能有点疯狂，但实际上可能改变你生活的事情。

冷水澡。没错，你没听错。

对大多数人来说，洗冷水澡简直是一种折磨，尤其是在早上。但越来越多的人选择调低水温，

这背后其实有科学依据。没错，这不只是什么网络潮流。运动员、医生，

甚至CEO都在这样做。而且它的好处远不止让你清醒，

那么，为什么人们愿意每天让自己冻一冻呢？他们是超人吗？还是疯了？

还是我们忽略了什么？

请继续收看。我们将讨论洗冷水澡时身体和大脑会发生什么变化，为什么它可能让你更健康，

以及如果你从未尝试过，该如何开始。别担心，我们会保持简单和真实，

一如既往。好了，莱维，准备好深入探讨了吗？让我们一起跳进冷水中吧。

如往常一样，别忘了查看下方的免费PDF文件，获取本集的完整文本和词汇表。

（音乐）

好了，莱维，让我们从科学开始。洗冷水澡时，身体会发生什么变化？

当冷水接触到身体时，你的第一反应可能是倒抽一口气，对吧？这是身体对寒冷的反应。

心跳加快，血管收缩。这叫做血管收缩，身体开始努力保持温暖。

这听起来不怎么放松。哈哈，一开始确实不是，但这种反应其实有很大的好处。

例如，血液循环会改善。血液更有效地流经器官和肌肉，有助于身体更好地运作。

所以，冷水澡某种程度上是在锻炼身体。没错。它还影响大脑。

冷水澡可以触发内啡肽的分泌，这与运动后或大笑时产生的快乐物质相同。

我早上需要这些内啡肽。没错。很多人说，冷水澡让他们比喝一杯咖啡更精神、更专注。

真的吗？那免疫系统呢？我在哪里读到过，冷水澡实际上可以帮助你减少生病。

好问题。有研究表明，定期洗冷水澡的人感冒次数更少。

这可能是因为寒冷刺激了白细胞的产生，而白细胞有助于抵抗疾病。

好了，让我们总结一下。冷水澡有助于改善循环、提升情绪、增加精力，甚至增强免疫力。

那压力和焦虑呢？

实际上，接触寒冷可以训练身体更好地应对压力。你知道有时候一切都让人感到压垮吗？

冷水澡就像压力练习。它教你的身体如何在不舒服的情况下保持冷静。

这很有道理。你基本上是在学习如何在不适中呼吸。

没错。运动员经常用冰浴来做这件事，但你不需要冰桶。

只需在常规淋浴结束时用30秒冷水即可。我试过。一开始很难。

我想我第一次尖叫了。这很正常，但随着时间的推移，身体会适应。

这有点像去健身房。第一天很难，但如果你坚持下去，它就会成为你的日常习惯。

那么，这是每个人都应该尝试的吗？不完全是。

如果你有某些健康问题，如心脏病，一定要先咨询医生。但如果你健康，

这可以是一个强大的习惯。慢慢开始就好。这是一个好建议。

也许不要在暴风雪天尝试。

是的，时机很重要，但即使只有30秒的冷水，也能产生差异。

最好的部分是，它是免费的。你不需要健身房或昂贵的补充剂，只需要一个淋浴和一个小小的勇气。

（音乐）

好了，是时候分享一个有趣的事实了。莱维，你知道吗？

世界上一些最成功的人都坚持洗冷水澡？

哦，是的。比如谁？比如托尼·罗宾斯，这位著名的生活教练，每天早上都会跳进冷水池。

还有维姆·霍夫，也被称为“冰人”，他围绕冷水暴露和呼吸建立了一整套方法。

这太疯狂了。我甚至读到过，《四小时工作周》的作者蒂姆·费里斯用冷水澡来帮助减脂和提高精神清晰度。

没错。这就像高绩效者的秘密武器。这让你想知道，如果对他们有效，也许对我们也有效。

完全正确。而且最好的部分是，它不需要每天花一个小时。只需要几分钟就完成了。

（音乐）

好了，朋友们。今天的话题到此结束。让我们用一个小总结来暖和起来。

我们讨论了冷水澡如何改善血液循环、提升情绪、增强免疫系统，以及训练身体应对压力。

而且，它们是免费的、简单的，不需要太多时间。每天只需几秒钟，就能开始产生差异。

而且，我们不是说你需要受苦。从小开始。尝试在热水澡结束时用10秒冷水，然后逐渐增加。

没错。这不是关于坚强，而是关于建立有助于身体和心灵感觉更好的习惯。

如果觉得太难，没关系。只是了解它就是第一步。

非常感谢今天和我们一起收听《简单英语》播客。如果你学到了新知识，

或者感到受启发想尝试冷水澡，请给我们点个赞并留言。

告诉我们你的体验。如果你第一次尖叫了，别担心。我们都这样。

下次见。保持各方面的冷静。再见。

再见，大家。

（音乐）

好了，大家，是时候学习一些与主题相关的关键词汇了。第一个词是“循环”。

它指的是血液在体内的流动。例如，冷水澡通过让心脏更有效地泵血来改善血液循环。

下一个词是“内啡肽”。它指的是身体产生的天然化学物质，有助于缓解压力和疼痛，

并产生快乐感。例如，洗冷水澡后，身体释放的内啡肽会让你感到更清醒和快乐。

下一个词是“血管收缩”。它指的是血管变窄，从而减少血流。

例如，冷水会引起血管收缩，有助于减少肌肉炎症。

下一个词是“免疫系统”。它指的是身体抵抗感染和疾病的防御系统。

例如，定期洗冷水澡可能有助于增强免疫系统，让你更不容易生病。

下一个词是“压力反应”。它指的是身体在面对挑战或威胁时，在身体和心理上如何反应。

例如，洗冷水澡可以训练身体有更健康的压力反应。

下一个词是“韧性”。它指的是从困难或压力中快速恢复的能力。

例如，接触寒冷可以通过教你在压力下保持冷静来建立心理韧性。

最后一个词是“新陈代谢”。它指的是身体将食物转化为能量的化学过程。

例如，一些研究表明，冷水澡可以提高新陈代谢，有助于减脂。

（音乐）

body to deal with stress better. You

know how some days everything feels

overwhelming? A cold shower is like

stress practice. It teaches your body

how to stay calm even in uncomfortable

situations.

That makes sense. You're basically

learning how to breathe through

discomfort.

Exactly. Athletes do this with ice baths

all the time, but you don't need an ice

tub. Just start with 30 seconds of cold

at the end of your regular shower. I've

tried that. It's super hard at first. I

think I screamed the first time. That's

totally normal, but over time, your body

gets used to it. It's a bit like going

to the gym. The first day is rough, but

if you keep going, it becomes part of

your routine. So, is this something

everyone should try? Well, not everyone.

If you have certain health conditions

like heart problems, definitely talk to

a doctor first. But if you're healthy,

it can be a powerful habit. Just start

slow. That's good advice. And maybe not

during a snowstorm.

Yeah, timing is important, but really,

even just 30 seconds of cold water can

make a difference. And the best part,

it's free. You don't need a gym or

expensive supplements. Just a shower and

a little courage.

[Music]

Okay, time for a quick fun fact. Levi,

did you know that some of the most

successful people in the world swear by

cold showers?

Oh, yeah. Like who? Well, Tony Robbins,

the famous life coach, jumps into a cold

plunge pool every single morning. And

Wim Hoff, also known as the Iceman, has

built an entire method around cold

exposure and breathing.

That's wild. I even read that Tim

Ferrris, the author of the 4-Hour Work

Week, uses cold showers to help with fat

loss and mental clarity. Yep. It's like

a secret weapon for high performers.

Makes you wonder if it works for them,

maybe it could work for us, too.

Totally. And the best part, it doesn't

take an hour a day. Just a few minutes

and you're done.

[Music]

All right, friends. That's a wrap on

today's chili topic. Let's warm up with

a little recap. So, we talked about how

cold showers improve blood flow, boost

mood, strengthen the immune system, and

train your body to handle stress. Plus,

they're free, simple, and don't take

much time. Just a few seconds each day

can start to make a difference. And hey,

we're not saying you need to suffer.

Start small. Try ending your warm shower

with 10 seconds of cold, then build up.

Exactly. This isn't about being tough.

It's about building habits that help

your body and mind feel better.

And if it's too much, that's okay. Just

learning about it is the first step.

Thanks so much for hanging out with us

today on the Simple English podcast. If

you learned something new or feel

inspired to try a cold shower, give us a

thumbs up and leave a comment.

Let us know how it goes. And if you

screamed the first time, don't worry. We

all do. See you next time. And stay cool

in every way. Bye.

Later everyone.

[Music]

Okay everyone, it's time to learn some

important vocabulary related to the

topic. The first word is circulation. It

means the movement of blood through the

body. Example, cold showers improve

blood circulation by making your heart

pump more

efficiently. Next word is endorphins. It

means natural chemicals produced by the

body that help relieve stress and pain

and create feelings of

happiness. Example, after a cold shower,

your body releases endorphins that make

you feel more awake and happy. Next word

is vasoc constriction. It means the

narrowing of blood vessels which reduces

blood flow. Example, cold water causes

vasoc constriction which helps reduce

inflammation in the muscles.

Next word is immune system. It means the

body's defense system against infections

and

diseases. Example, regular cold showers

may help strengthen your immune system,

making you less likely to get

sick. Next word is stress response. It

means how your body reacts to a

challenge or threat both physically and

mentally.

Example, taking cold showers can train

your body to have a healthier stress

response. Next word is resilience. It

means the ability to recover quickly

from difficulties or

stress. Example, cold exposure can build

mental resilience by teaching you to

stay calm under

pressure. The last word of today is

metabolism. It means the chemical

processes in the body that convert food

into energy. Example, some studies

suggest cold showers can boost your

metabolism and help with fat loss.

[Music]

[英语]

[Music]

Hi everyone. Welcome back to the Simple

English podcast where we break down big

ideas in simple words. I'm your host

Lisa and today get ready to feel a

chill. I'm already cold just thinking

about it. Hey everyone, I'm Levi and

we're talking about something that might

sound crazy but could actually change

your life.

Cold showers. Yes, you heard that right.

Taking a cold shower sounds like torture

to most people, especially in the

morning. But there's some real science

behind why more and more people are

turning that temperature dial all the

way down. That's right. It's not just

some internet trend. Athletes, doctors,

and even CEOs are doing it. And the

benefits, they go way beyond just waking

you up. So, why do people willingly

freeze themselves every day? Are they

superhuman? Are they crazy? Or is there

something we're missing?

Stick with us. We're going to talk about

what happens to your body and brain

during a cold shower, why it might make

you healthier, and how to start if

you've never tried it before. And don't

worry, we're keeping it simple and real,

just like always. All right, Levi, ready

to dive in? Let's jump into the cold

water together. As always, don't forget

to check out the free PDF file in the

comment section below to get the full

transcript and vocabulary for this

episode.

[Music]

Okay, Levi, let's start with the

science. What actually happens when you

take a cold shower? So, when cold water

hits your body, the first thing you do

is probably gasp, right? That's your

body reacting to the shock. Your heart

beats faster, your blood vessels

tighten. This is called vasoc

constriction, and your body starts

working hard to keep you warm. That

doesn't sound very relaxing. Haha. It's

not at first, but that reaction actually

has some big benefits. For example, your

circulation improves. Blood moves more

efficiently through your organs and

muscles, which helps your body work

better. So, cold water kind of gives

your body a workout. Exactly. And it

also affects your brain. Cold showers

can trigger the release of endorphins,

the same happy chemicals you get after a

good workout or when you laugh. Oh, I

need those endorphins in the morning.

Right. A lot of people say a cold shower

gives them more energy and focus than a

cup of coffee. Really? But what about

the immune system? I read somewhere that

cold showers can actually help you not

get sick as often. Great point. There

are studies showing that people who take

cold showers regularly get fewer colds.

It might be because the cold stimulates

the production of white blood cells,

which help fight illness.

Okay, so let's recap. Cold showers help

with circulation, mood, energy, and even

immunity. But what about stress and

anxiety?

Actually, cold exposure can train your

body to deal with stress better. You

know how some days everything feels

overwhelming? A cold shower is like

stress practice. It teaches your body

how to stay calm even in uncomfortable

situations.

That makes sense. You're basically

learning how to breathe through

discomfort.

Exactly. Athletes do this with ice baths

all the time, but you don't need an ice

tub. Just start with 30 seconds of cold

at the end of your regular shower. I've

tried that. It's super hard at first. I

think I screamed the first time. That's

totally normal, but over time, your body

gets used to it. It's a bit like going

to the gym. The first day is rough, but

if you keep going, it becomes part of

your routine. So, is this something

everyone should try? Well, not everyone.

If you have certain health conditions

like heart problems, definitely talk to

a doctor first. But if you're healthy,

it can be a powerful habit. Just start

slow. That's good advice. And maybe not

during a snowstorm.

Yeah, timing is important, but really,

even just 30 seconds of cold water can

make a difference. And the best part,

it's free. You don't need a gym or

expensive supplements. Just a shower and

a little courage.

[Music]

Okay, time for a quick fun fact. Levi,

did you know that some of the most

successful people in the world swear by

cold showers?

Oh, yeah. Like who? Well, Tony Robbins,

the famous life coach, jumps into a cold

plunge pool every single morning. And

Wim Hoff, also known as the Iceman, has

built an entire method around cold

exposure and breathing.

That's wild. I even read that Tim

Ferrris, the author of the 4-Hour Work

Week, uses cold showers to help with fat

loss and mental clarity. Yep. It's like

a secret weapon for high performers.

Makes you wonder if it works for them,

maybe it could work for us, too.

Totally. And the best part, it doesn't

take an hour a day. Just a few minutes

and you're done.

[Music]

All right, friends. That's a wrap on

today's chili topic. Let's warm up with

a little recap. So, we talked about how

cold showers improve blood flow, boost

mood, strengthen the immune system, and

train your body to handle stress. Plus,

they're free, simple, and don't take

much time. Just a few seconds each day

can start to make a difference. And hey,

we're not saying you need to suffer.

Start small. Try ending your warm shower

with 10 seconds of cold, then build up.

Exactly. This isn't about being tough.

It's about building habits that help

your body and mind feel better.

And if it's too much, that's okay. Just

learning about it is the first step.

Thanks so much for hanging out with us

today on the Simple English podcast. If

you learned something new or feel

inspired to try a cold shower, give us a

thumbs up and leave a comment.

Let us know how it goes. And if you

screamed the first time, don't worry. We

all do. See you next time. And stay cool

in every way. Bye.

Later everyone.

[Music]

Okay everyone, it's time to learn some

important vocabulary related to the

topic. The first word is circulation. It

means the movement of blood through the

body. Example, cold showers improve

blood circulation by making your heart

pump more

efficiently. Next word is endorphins. It

means natural chemicals produced by the

body that help relieve stress and pain

and create feelings of

happiness. Example, after a cold shower,

your body releases endorphins that make

you feel more awake and happy. Next word

is vasoc constriction. It means the

narrowing of blood vessels which reduces

blood flow. Example, cold water causes

vasoc constriction which helps reduce

inflammation in the muscles.

Next word is immune system. It means the

body's defense system against infections

and

diseases. Example, regular cold showers

may help strengthen your immune system,

making you less likely to get

sick. Next word is stress response. It

means how your body reacts to a

challenge or threat both physically and

mentally.

Example, taking cold showers can train

your body to have a healthier stress

response. Next word is resilience. It

means the ability to recover quickly

from difficulties or

stress. Example, cold exposure can build

mental resilience by teaching you to

stay calm under

pressure. The last word of today is

metabolism. It means the chemical

processes in the body that convert food

into energy. Example, some studies

suggest cold showers can boost your

metabolism and help with fat loss.

[Music]

重点词汇

词汇	含义
circulation /ˌsɜːrkjuˈleɪʃən/ B2	noun - 循环
endorphins /ɛnˈdɔːrfɪnz/ C1	noun - 内啡肽
vasoconstriction /ˌveɪzoʊkənˈstrɪkʃən/ C2	noun - 血管收缩
immune /ɪˈmjuːn/ B2	adjective - 免疫的
system /ˈsɪstəm/ A2	noun - 系统
stress /strɛs/ B1	noun - 压力
response /rɪˈspɒns/ B1	noun - 反应
resilience /rɪˈzɪliəns/ B2	noun - 韧性
metabolism /məˈtæbəlɪzəm/ B2	noun - 新陈代谢
shower /ˈʃaʊər/ A2	noun - 淋浴
body /ˈbɒdi/ A1	noun - 身体
heart /hɑːrt/ A1	noun - 心脏
blood /blʌd/ A1	noun - 血液
energy /ˈɛnərdʒi/ A2	noun - 能量
brain /breɪn/ A2	noun - 大脑
athletes /ˈæθliːts/ B1	noun - 运动员
habit /ˈhæbɪt/ A2	noun - 习惯
plunge /plʌndʒ/ B2	verb - 跳入 noun - 跳入
breathing /ˈbriːðɪŋ/ B1	noun - 呼吸
courage /ˈkɜːrɪdʒ/ B1	noun - 勇气
clarity /ˈklærəti/ B2	noun - 清晰