AMA #1: Leveraging Ultradian Cycles, How to Protect Your Brain, Seed Oils Examined and More
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today is an Ask Me Anything, or AMA episode, which is part of our premium subscriber content.
今天是“有事问我”（Ask Me Anything）或 AMA 节目，它是我们优质订阅者内容的一部分。
Our premium channel was launched in order to raise support for the standard Huberman Lab podcast channel, which still comes out once a week every Monday and, of course, is zero cost to consumer.
我们推出高级频道是为了提高对标准 Huberman Lab 播客频道的支持，该频道仍然每周一播出一次，当然，对消费者来说是零成本。
The premium channel is also designed to support exciting research being done at major universities like Stanford and elsewhere, research that's done on humans that should lead to protocols for mental health, physical health, and performance in the near future.
该付费频道还旨在支持斯坦福大学和其他地方的主要大学正在进行的令人兴奋的研究，这些研究是针对人类进行的，这些研究应该会在不久的将来制定有关心理健康、身体健康和表现的协议。
If you'd like to check out the premium channel subscription model, you can go to hubermanlab.com/premium, and there you can subscribe for $10 a month or $100 a year.
如果您想查看高级频道订阅模式，可以访问 hubermanlab.com/premium，在那里您可以以每月 10 美元或每年 100 美元的价格进行订阅。
We also have a lifetime subscriber option.
我们还有终身订阅选项。
For those of you that are already Huberman Lab Podcast premium subscribers and you're watching and/or hearing this, please go to hubermanlab.com/premium and download the premium podcast feed.
对于那些已经是 Huberman Lab Podcast 高级订阅者并且正在观看和/或听到此内容的人，请访问 hubermanlab.com/premium 并下载高级播客源。
And for those of you that are not already Huberman Lab Premium Podcast subscribers, you will be able to hear the first 15 minutes or so of this episode, and hopefully, that will allow you to discern whether or not you would like to become a premium subscriber.
对于那些还不是 Huberman Lab 高级播客订阅者的人来说，您将能够听到本集的前 15 分钟左右，希望这能让您辨别是否愿意成为高级订阅者。
Without further ado, let's get to answering your questions.
话不多说，让我们开始回答您的问题。
And as always, I will strive to be as clear as possible, as succinct as possible, and as thorough as possible while still answering as many questions per AMA episode as I can without these sessions becoming unreasonably long.
与往常一样，我将努力做到尽可能清晰、尽可能简洁和尽可能彻底，同时仍然在每期 AMA 节目中回答尽可能多的问题，同时避免这些会议变得不合理的长。
I should also point out that if you asked a question and it was not answered this AMA, it may very well be answered in the next AMA.
我还应该指出，如果您提出的问题在本次 AMA 中没有得到解答，那么很可能会在下一次 AMA 中得到解答。
So the first question, which had a lot of upvotes, meaning many people wanted the answer to this question, came from Jackson Lipfort.
第一个问题得到了很多人的支持，这意味着很多人都想知道这个问题的答案，这个问题来自杰克逊·利普福特。
And the question was about so-called ultradian rhythms.
问题是关于所谓的超电节律。
For those of you that are not familiar with ultradian rhythms, ultradian rhythms are any rhythms that are shorter than 24 hours.
对于那些不熟悉超日节律的人来说，超日节律是指任何短于 24 小时的节律。
And typically, when people ask about or talk about ultradian rhythms, they are referring to 90-minute rhythms.
通常，当人们询问或谈论超日节奏时，他们指的是 90 分钟节奏。
I've talked about these on the podcast before.
我之前在播客上谈过这些。
And Jackson's question was, how do you use ultradian rhythms in your daily work?
杰克逊的问题是，你如何在日常工作中使用超电节奏？
There's more to the question, but first off, I do use ultradian rhythms.
这个问题还有更多，但首先，我确实使用超电节奏。
That is, I leverage the fact that these do exist in all of us as a way to engage in focused bouts of mental work once or twice or sometimes three times per day.
也就是说，我利用这些确实存在于我们所有人身上的事实作为一种方式，每天进行一次或两次或有时三次集中脑力工作。
However, I use them in a way that's grounded in the research on ultradian rhythms for learning and memory in a way that might not be obvious just from their name that they are 90-minute rhythms.
然而，我使用它们的方式是基于对学习和记忆的超电节奏的研究，这种方式仅从它们的名字中可能并不明显，它们是 90 分钟的节奏。
So I'll get into the details of how to use ultradian rhythms to best capture neuroplasticity, that is, the brain's ability to change in response to experience, and in a way that should allow you to get one or two or maybe even three focused bouts of learning per day, which can greatly accelerate learning of cognitive material, languages, mathematics, history, for sake of school or work or maybe just a hobby or a personal interest of some sort, and for skill learning in the physical domain as well.
因此，我将详细介绍如何使用超电节律来最好地捕捉神经可塑性，即大脑根据经验而变化的能力，并以一种允许你每天进行一两次甚至三轮集中学习的方式，这可以大大加速认知材料、语言、数学、历史的学习，为了学校或工作，或者可能只是某种爱好或个人兴趣，以及物理领域的技能学习。
Jackson then went on to ask, "You've mentioned before that you try to include at least one 90-minute focus block per day as part of your work and overall mission." And indeed, that is true.
杰克逊接着问道：“您之前提到过，您尝试每天至少包含一个 90 分钟的专注时间，作为您工作和整体使命的一部分。”确实如此。
I try to get at least one of these focused ultradian rhythm blocks per day.
我尝试每天至少获得一个这些集中的超电节奏块。
That is a period of about 90 minutes where I'm focused on learning something or doing something that's cognitively hard.
在大约 90 分钟的时间里，我专注于学习一些东西或做一些认知困难的事情。
Although typically, I aim for two of these sessions per day.
虽然通常情况下，我的目标是每天进行两次这样的课程。
He then goes on to ask, "What is the maximum number of blocks you can perform sustainably?" The answer to that is probably four, and I say probably because some people have schedules, lifestyles in which four 90-minute blocks of focused learning is possible per day, but that's highly unusual.
然后他继续问：“你可以持续执行的最大块数是多少？”答案可能是四个，我这么说可能是因为有些人的日程安排和生活方式每天可以进行四个 90 分钟的集中学习，但这非常不寻常。
For most people, it's going to be one or two, maybe three.
对于大多数人来说，这将是一两个，也许是三个。
Four, I would place in the really extraordinary end of things.
第四，我会把事情安排在真正非凡的结局上。
Maybe if you're cramming for exams or you've managed to go on a writing retreat or a learning retreat of some sort where you can devote essentially all of your non-sleeping, non-eating time to learning.
也许如果你正在为考试临时抱佛脚，或者你已经成功参加了一次写作静修或某种学习静修，在那里你可以将所有不睡觉、不吃饭的时间都用来学习。
But most people simply can't organize their life that way.
但大多数人根本无法以这种方式安排自己的生活。
So the short answer is, for me, it's one or two per day is the target, and three would be the maximum.
所以简短的回答是，对我来说，目标是每天一到两次，最多是三个。
He then went on to ask, "Do you take vacations or extended breaks from these ultradian rhythm sessions?" And the short answer is no. Typically, I try and do this every day, and yes, even on the weekends.
然后他接着问道：“你会在这些超节奏训练中休假或延长休息时间吗？”简短的回答是否定的。通常，我每天都会尝试这样做，是的，甚至在周末也是如此。
But on the weekend, the ultradian rhythm-focused learning bout might just be reading a book for about 90 minutes or so, which might not be as cognitively difficult as it is for other sorts of work that I perform during the week.
但在周末，以超电律节奏为中心的学习可能只是读一本书大约 90 分钟左右，这可能不像我在一周内进行的其他类型的工作那样在认知上困难。
I occasionally miss a day entirely for whatever reason, travel, obligations related to family, et cetera.
我偶尔会因为某种原因完全错过一天，比如旅行、与家庭有关的义务等等。
But in general, I try and do this every day.
但总的来说，我每天都会尝试这样做。
I do think that the circuits for focus are, I guess, the non-biological way to put it would be kept warm, but essentially, that accessing the circuits for focus is made easier by accessing them regularly.
我确实认为，我想，集中注意力的回路是一种非生物学的方式，可以保持温暖，但本质上，通过定期访问它们，可以更容易地访问集中注意力的回路。
And that's because the circuits for focus are indeed themselves amenable to neuroplasticity.
这是因为聚焦回路本身确实适合神经可塑性。
In other words, the more you force yourself to focus, the easier focusing gets.
换句话说，你越强迫自己集中注意力，就越容易集中注意力。
I'll now answer the last part of the question, and then I will go through and emphasize some tools that anyone can use in order to leverage ultradian rhythms toward learning bouts, either cognitive learning or physical skill learning, or a combination of the two.
我现在将回答问题的最后一部分，然后我将介绍并强调一些任何人都可以使用的工具，以便利用超电节奏来学习回合，无论是认知学习还是身体技能学习，或两者的组合。
The last part of the question Jackson asked was, "If you knew you needed to drastically increase the amount of focus you do daily, how would you schedule that focus and recover from it?" That's an excellent aspect to this question.
杰克逊问的问题的最后一部分是，“如果你知道你需要大幅增加每天的注意力，你会如何安排注意力并从中恢复？”这是这个问题的一个很好的方面。
And I will now give you the details of how I would use and schedule ultradian rhythms.
现在我将向您详细介绍我将如何使用和安排超电节奏。
I'll offer you a tool.
我给你提供一个工具。
I've never talked about this tool on the Huberman Lab podcast, and I will dispel a common myth about ultradian rhythms that points to, believe it or not, an easier way to leverage them for maximum benefit.
我从未在 Huberman Lab 播客上谈论过这个工具，我将消除关于超电节奏的一个常见神话，无论你相信与否，这个神话指出了一种利用它们以获得最大利益的更简单的方法。
Okay, so as I mentioned before, ultradian rhythms are these 90-minute cycles that we go through from the time that we are born until the time we die.
好的，正如我之前提到的，超昼夜节律是我们从出生到死亡所经历的 90 分钟周期。
Indeed, even during sleep, we are experiencing and more or less governed by these ultradian rhythms.
事实上，即使在睡眠期间，我们也在经历这些超电节律，并或多或少地受到这些超电节律的控制。
This question and this answer is not so much about sleep, but just know that when you go to sleep at night until you wake up in the morning, every 90 minutes or so, your patterns of sleep, that is the percentage or ratio rather of slow-wave sleep to light sleep to rapid eye movement sleep changes in a way such that each 90-minute cycle gates the next cycle.
这个问题和这个答案与睡眠无关，而是要知道，当您晚上睡觉直到早上醒来时，每隔 90 分钟左右，您的睡眠模式（即慢波睡眠与浅度睡眠与快速眼动睡眠的百分比或比率）会发生变化，从而每个 90 分钟的周期都会影响下一个周期。
It sort of flips the on switch for the next 90-minute cycle, then that 90-minute cycle ends, flips the on switch for the next one, and so on and so forth.
它会打开下一个 90 分钟循环的开关，然后该 90 分钟循环结束，打开下一个循环的开关，依此类推。
I mention all that because during the daytime the same thing is true, but most people don't know when the 90-minute ultradian cycles begin.
我提到这一切是因为在白天，同样的情况也是如此，但大多数人不知道 90 分钟的超日周期何时开始。
Because if you think about it, you could wake up on the basis of an alarm clock or noise in the room, or simply because you naturally wake up in the middle of an ultradian 90-minute cycle.
因为如果你仔细想想，你可能会因为闹钟或房间里的噪音而醒来，或者只是因为你在超昼夜 90 分钟周期的中间自然醒来。
So does that mean, for instance, that if you wake up 60 minutes into an ultradian cycle, that the next 30 minutes of your waking, right?
那么这是否意味着，例如，如果您在超日周期中醒来 60 分钟，那么接下来的 30 分钟就是您醒来的时间，对吧？
Because that 60 minutes needs to continue to 90 to complete a ultradian cycle, that the next 30 minutes after waking are related to the ultradian cycle that you were still in during sleep?
因为60分钟需要持续到90分钟才能完成一个超日周期，那么醒来后的接下来的30分钟与您睡眠时仍在的超日周期有关？
Or does it start a new ultradian cycle?
或者它会开始一个新的超日周期？
And the answer is the former.
答案是前者。
That ultradian cycle continues even if you wake up in the middle of it.
即使你在其中醒来，超电周期仍在继续。
And so a lot of people who want to leverage ultradian cycles for learning will say, "Well, how do I know when to start one?
因此，很多想要利用超日周期进行学习的人会说：“那么，我怎么知道何时开始呢？
Does it start when I hit my stopwatch?
当我按下秒表时它就开始了吗？
Can I just set a clock and work for 90 minutes?" And the short answer is no. And that might seem unfortunate, but the good news is that you can figure out when your first proper ultradian cycle of the day begins simply by asking yourself, "When are you most alert after waking?" That is, if you were, say, to wake up at 7:00 a.m., and let's say that's the end of an ultradian cycle or perhaps you're in the middle of an ultradian cycle, doesn't matter.
我可以设定一个时钟并工作 90 分钟吗？”简短的回答是否定的。这可能看起来很不幸，但好消息是，您可以通过问自己“您醒来后什么时候最警觉”来弄清楚一天中第一个适当的超日周期何时开始。也就是说，如果您在早上 7:00 醒来，假设这是一个超日周期的结束，或者您可能正处于一个超日周期的中间，那么这并不重要。
What you need to watch for or pay attention to for a day or so is when you start to experience your greatest state of mental alertness in the morning.
在一天左右的时间里，你需要留意或注意的是，当你在早上开始体验到精神警觉性最好的状态时。
And here we can discard with all the issues and variables around caffeine or no caffeine, hydrating or no hydrating.
在这里，我们可以抛弃所有关于咖啡因或不含咖啡因、补水或不补水的问题和变量。
Exercise is one variable that we'll consider in a moment.
锻炼是我们稍后会考虑的一个变量。
But here's the deal.
但事情是这样的。
These ultradian cycles are actually triggered by fluctuations in the so-called glucocorticoid system, the system that regulates cortisol release.
这些超电周期实际上是由所谓的糖皮质激素系统（调节皮质醇释放的系统）的波动触发的。
And as some of you have probably heard me say before, cortisol, even though it's often discussed as a terrible thing, it's chronic stress, cortisol, cortisol, et cetera, cortisol is essential for health.
正如你们中的一些人可能以前听我说过，皮质醇，尽管它经常被讨论为可怕的东西，它是慢性压力，皮质醇，皮质醇，等等，皮质醇对健康至关重要。
And every day we get a rise in cortisol in the morning that is associated with enhanced immune function and enhanced alertness, enhanced ability to focus, so on and so forth.
每天早上，我们的皮质醇都会升高，这与免疫功能增强、警觉性增强、注意力集中能力增强等相关。
In fact, the protocol that I'm always beating the drum about, that people should get sunlight in their eyes as close to waking as possible, that actually enhances or increases the peak level of cortisol that's experienced early in the day.
事实上，我一直在鼓吹的协议是，人们应该在醒来时尽可能让阳光照射到眼睛，这实际上会增强或增加一天早些时候经历的皮质醇的峰值水平。
And that sets in motion a number of these ultradian cycles.
这就启动了许多超电周期。
So for instance, if you wake up at 7:00 a.m.
举例来说，如果您早上 7:00 起床
and you find that for the first hour after waking you tend to be a little bit groggy, or you happen to be groggy on a given day, but then you notice that your attention alertness starts to peak somewhere around 9:30 a.m.
你发现醒来后的第一个小时你会有点昏昏沉沉的，或者你恰好在某一天昏昏沉沉的，但随后你注意到你的注意力警觉性在上午 9:30 左右开始达到顶峰。
or 10:00 a.m., you can be pretty sure that that first ultradian cycle for learning is going to be optimal to start at about 9:30 or 10:00 a.m.
或上午 10:00，您可以非常确定第一个超日周期学习在上午 9:30 或 10:00 左右开始是最佳的。
How can I say about if it's indeed a 90-minute cycle?
我该如何判断这是否确实是一个 90 分钟的周期？
Well, this is really where the underlying neurobiology and these ultradian cycles converge to give you a specific protocol.
嗯，这确实是基础神经生物学和这些超电周期汇聚的地方，为您提供了一个特定的协议。
The changes in cortisol that occur throughout the day involve, yes, a big peak early in the day if you're getting your sunlight and caffeine and maybe even some exercise early in the day.
是的，如果你在一天的早些时候接受阳光和咖啡因，甚至可能进行一些锻炼，那么全天皮质醇的变化就会在一天的早些时候达到一个高峰。
But typically that peak comes early, and then across the day, the baseline jitters a little bit.
但通常情况下，峰值会提前到来，然后在一天中，基线会出现一点抖动。
It comes down, but it bounces around a little bit.
它会下降，但会反弹一点。
It's not a flat line if we were to measure your glucocorticoid levels.
如果我们要测量您的糖皮质激素水平，这不是一条平坦的线。
Each one of those little bumps corresponds to a shift in these ultradian cycles.
这些小凸起中的每一个都对应于这些超电周期的转变。
So if you find that you are most alert at 9:30 or starting to become alert at 9:30, and then typically you have a peak of focus and concentration around 10:00 a.m., that is really valuable to know because the way that the molecules that control neuroplasticity, that is the changes in neurons and other cell types in the brain that allow your nervous system to learn and literally for new connections to form between neurons, which is basically the basis of learning, those fluctuate according to these ultradian cycles.
因此，如果您发现自己在 9:30 最为警觉，或者在 9:30 开始变得警觉，然后通常在上午 10:00 左右达到焦点和注意力的峰值，那么了解这一点确实很有价值，因为控制神经可塑性的分子的方式，即大脑中神经元和其他细胞类型的变化，使您的神经系统能够学习，并在神经元之间形成新的连接，这基本上是学习的基础，这些根据这些超电而波动循环。
What does this mean?
这意味着什么？
This means if your peak in alertness and focus and energy, could even be experienced as physical energy, occurs at about 9:30 a.m., I would start your first ultradian cycle for learning somewhere around there.
这意味着，如果您的警觉性、注意力和精力的峰值，甚至可以体验为身体能量，发生在上午 9:30 左右，我会在附近的某个地方开始您的第一个超日周期学习。
Certainly 9:30 a.m.
当然是上午 9:30
would be ideal, but 10:00 a.m.
比较理想，但上午 10:00
would be fine as well.
也会好的。
And then you have about one hour to get the maximum amount of learning in, even within that ultradian cycle.
然后你有大约一小时的时间来获得最大量的学习，即使是在超日周期内。
This is where there's a lot of confusion out there.
这就是存在很多混乱的地方。
People think, "Oh, ultradian cycles are 90 minutes, therefore, we should be in our peak level of focus throughout that 90 minutes." In reality, most people take about 10 or 15 minutes to break into a really deep trench of focus, and then periodically throughout the next hour, they'll pop out of that focus and have to deliberately refocus.
人们会想，“哦，超日周期是 90 分钟，因此，我们应该在这 90 分钟内保持高度专注。”事实上，大多数人需要大约 10 或 15 分钟的时间才能进入真正深度的注意力集中状态，然后在接下来的一个小时内，他们会周期性地脱离注意力，不得不刻意地重新集中注意力。
This is why, if possible, you want to turn off Wi-Fi connections and put your phone in the other room or turn it off.
这就是为什么，如果可能的话，您想要关闭 Wi-Fi 连接并将手机放在另一个房间或将其关闭。
If you do need your phone or Wi-Fi, just be aware of how distracting those things can be to getting into a deep trench of focus.
如果您确实需要手机或 Wi-Fi，请注意这些东西可能会分散您的注意力，让您无法集中注意力。
But the point is this, these 90-minute cycles occur periodically throughout the day, but there is going to be one period early in the day, and here I'm referring to this period as starting at about 9:30 or 10:00 a.m., and then likely another one in the mid to late afternoon that are going to be ideal for focused learning.
但重点是，这些 90 分钟的周期在一天中定期发生，但一天中的早些时候会有一个时段，在这里我指的这一时段是从上午 9:30 或 10:00 左右开始，然后可能是下午中后期的另一个时段，这将是集中学习的理想选择。
And that focused learning bout should ideally have you set your clock, a stopwatch or something, to measure 90 minutes.
理想情况下，集中学习应该让你设置时钟、秒表或其他东西来测量 90 分钟。
But do assume that there's going to be some jitter at the front end where you're not going to be able to focus as deeply as you would like.
但请假设前端会出现一些抖动，您将无法像您希望的那样集中注意力。
Then you'll get about an hour of deep focus, and then you really start to transition out of these ultradian cycles.
然后你会得到大约一个小时的深度专注，然后你真正开始从这些超电周期中过渡出来。
How do you know when the afternoon ultradian cycle occurs?
你怎么知道下午的超日周期何时发生？
Well, just as in the morning, it occurs because there's a brief but significant increase in the glucocorticoid system in the mid to late afternoon.
嗯，就像早上一样，这种情况的发生是因为下午中后期糖皮质激素系统出现短暂但显着的增加。
I wish I could tell you it's going to be 2:00 PM or it's going to be 3:00 PM.
我希望我能告诉您现在是下午 2:00 或下午 3:00。
That's really going to depend on the individual, when you ingest caffeine, some of the other demands of your day.
这实际上取决于个人，当你摄入咖啡因时，以及你一天中的一些其他需求。
But you can learn to recognize when these two periods for optimized learning will occur, and here are the key principles.
但你可以学会识别这两个优化学习阶段何时发生，以下是关键原则。
Watch for a day or two, meaning pay attention to when you have your peak levels of physical and mental energy in the morning.
观察一两天，这意味着要注意早上身体和精神能量达到峰值的时间。
That is between waking and noon, and then again between noon and about 6:00 or 7:00 PM.
也就是从醒来到中午之间，然后是中午到下午 6:00 或 7:00 左右。
Although, I'm sure that there are some late-shifted folks that will experience their peak in focus somewhere around 6:00 or 7:00 PM, especially if they're waking up around 10:00 or 11:00 AM, as I know some people out there are.
尽管如此，我确信有些晚班的人会在下午 6:00 或 7:00 左右经历注意力的高峰，特别是如果他们在上午 10:00 或 11:00 左右醒来，据我所知，有些人就是这样。
Once you know where those peaks in focus occur on your schedule, set a stopwatch for one ultradian cycle in the early part of the day.
一旦你知道这些焦点峰值出现在你的日程安排中的哪个位置，就可以在一天的早些时候为一个超电周期设置一个秒表。
In this example, I was saying 9:30, but if you can't hop on it until 10:00, that's fine.
在本例中，我说的是 9:30，但如果您在 10:00 之前无法搭乘，也没关系。
Set it for 90 minutes.
将其设定为 90 分钟。
Consider that block holy, meaning rule out all other distractions, but assume that within that 90-minute block, you are only going to be able to focus intensely for about one hour.
考虑一下这个时间段是神圣的，意思是排除所有其他干扰，但假设在 90 分钟的时间段内，你只能集中注意力大约一个小时。
And just know that the molecules that control neuroplasticity, and these things have names, and yes, brain-derived neurotrophic factor, BDNF, is sort of the most famous of those, but there are others as well.
只要知道控制神经可塑性的分子，这些东西都有名字，是的，脑源性神经营养因子 BDNF 是其中最著名的，但还有其他的。
In fact, the very receptors that control synaptic strength, the connections between neurons, some of the neurotransmitters and neuromodulators involved in synaptic plasticity, they undergo regulation by these ultradian changes in glucocorticoid.
事实上，控制突触强度、神经元之间的连接、参与突触可塑性的一些神经递质和神经调节剂的受体，它们受到糖皮质激素的这些超量变化的调节。
And then try and capture a second ultradian learning block in the afternoon.
然后尝试在下午捕获第二个超日学习块。
Again, just knowing that the first 10 or 15 minutes, consider it mental warm-up, and then you get about an hour, it's not exactly 60 minutes, but about an hour to maximize learning.
再说一次，只要知道前 10 或 15 分钟，将其视为心理热身，然后你就会有大约一个小时，这不完全是 60 分钟，而是大约一个小时，可以最大限度地学习。
So if you're trying to learn something, really capture it during that phase as well.
因此，如果你想学习一些东西，也要在那个阶段真正抓住它。
Now, is there a third opportunity or a fourth opportunity?
那么，还有第三次机会还是第四次机会呢？
This relates to Jackson's question directly, and the short answer is not really.
这与杰克逊的问题直接相关，简短的回答不是真的。
Unless you're somebody who requires very little sleep, within the 12 or 16 hours that one tends to be awake during the day, or 18 hours that one tends to be awake, there are really only two of these major peaks in the glucocorticoid system that trigger the onset of these circadian cycles.
除非你是一个需要很少睡眠的人，在白天通常醒着的 12 或 16 小时内，或者通常醒着的 18 小时内，否则糖皮质激素系统中实际上只有两个主要峰值会触发这些昼夜节律周期的开始。
Again, there's sort of a ramping up and a ramping down of glucocorticoids throughout the day.
同样，一天中糖皮质激素的使用量会有所增加和减少。
But the real key here is to learn when you tend to be most focused based on your regular sleep-wake cycle, caffeine intake, exercise, et cetera.
但这里真正的关键是根据你的正常睡眠-觉醒周期、咖啡因摄入量、锻炼等来了解你什么时候最容易集中注意力。
And again, that's going to vary from person to person.
再说一遍，这因人而异。
And you really only have two opportunities or two ultradian cycles to capture in order to get the maximum focus challenging work done, AKA learning.
你实际上只有两次机会或两个超电周期可以捕捉，以便最大限度地集中精力完成挑战性工作，也就是学习。
So for somebody that wants to learn an immense amount of material or who has the opportunity to capture another ultradian cycle, the other time where that tends to occur is also early day.
因此，对于想要学习大量材料或有机会捕捉另一个超日周期的人来说，另一个容易发生的时间也是清晨。
So some people, by waking up early and using stimulants like caffeine and hydration or some brief high-intensity exercise, can trigger that cortisol pulse to shift a little bit earlier so that they can capture a morning work block that occurs somewhere, let's say, between 6:00 and 7:30 AM.
因此，有些人通过早起并使用咖啡因和水合等兴奋剂或进行一些短暂的高强度运动，可以触发皮质醇脉冲提前一点，这样他们就可以捕捉到早上 6:00 到 7:30 之间发生的早晨工作阻塞。
So let's think about our typical person, at least in my example, that's waking up around 7:00 AM, and then I said has their first ultradian work cycle really flip on, because that bump in cortisol, around 9:30 or 10:00 AM.
因此，让我们考虑一下我们的典型人，至少在我的例子中，他们在上午 7:00 左右醒来，然后我说他们的第一个超日工作周期是否真正开启，因为皮质醇的高峰在上午 9:30 或 10:00 左右。
If that person were, say, to set their alarm clock for 5:30 AM, then get up, get some artificial light if the sun isn't out, turn on brighter artificial lights, or if the sun happens to be up that time of year, get some sunlight in your eyes.
例如，如果那个人将闹钟设置为早上 5:30，那么就起床，在太阳没有出来的情况下使用一些人造光源，打开更亮的人造光源，或者如果太阳恰好在一年中的这个时间升起，则让一些阳光照射到您的眼睛中。
But irrespective of sunlight, were to get a little bit of brief high-intensity exercise, maybe 10 or 15 minutes of skipping rope or even just jumping jacks or go out for a brief jog.
但无论阳光如何，我们都应该进行一些短暂的高强度运动，可能是 10 或 15 分钟的跳绳，甚至只是开合跳或出去短暂的慢跑。
What happens then is the cortisol pulse starts to shift earlier.
然后发生的事情是皮质醇脉冲开始提前移动。
And so the next day and the following day and so on and so forth, provided they're still doing that exercise first thing, and ideally getting some light in their eyes as well, well, then they have an opportunity to capture an increase in cortisol that is now shifted from about 7:00 AM to about 8:30 AM.
因此，第二天、后天等等，只要他们第一件事仍然是做这项练习，并且理想情况下眼睛里也有一些光线，那么他们就有机会捕捉到皮质醇的增加，皮质醇现在从上午 7:00 左右转移到上午 8:30 左右。
So they can capture an hour of work there.
这样他们就可以在那里拍摄一小时的作品。
And then they will also still be within that rising phase of cortisol in the 9:30 to 10:00 AM block that lasts until about 11:30 or so.
然后，他们在上午 9:30 至 10:00 期间仍处于皮质醇上升阶段，持续到大约 11:30 左右。
They might have lunch.
他们可能会吃午饭。
Perhaps after lunch, they do a non-sleep deep rest.
也许午餐后，他们会进行非睡眠深度休息。
Maybe they don't.
也许他们不知道。
Maybe you're a napper, maybe you're not.
也许你是一个小睡者，也许你不是。
Doesn't really matter.
真的没关系。
And then in the afternoon, and I would suspect it would now be in the earlier afternoon, sometime around 2:00 or 2:30 would be typical, although again that exact time will vary person to person, then they would want to schedule another 90-minute work block.
然后是下午，我怀疑现在应该是下午早些时候，通常是 2:00 或 2:30 左右，尽管具体时间因人而异，但他们会想要安排另一个 90 分钟的工作时间段。
So that's how you can capture three.
这就是你如何捕获三个。
Now you can start to see also why capturing four ultradian work blocks would be exceedingly rare.
现在您也可以开始明白为什么捕获四个超电工作块是极其罕见的。
It's just not typical that people are awake for that much of the day.
人们一天中这么长时间都醒着的情况并不常见。
You have to sleep at some point.
你必须在某个时候睡觉。
And I should mention that if you're going to force yourself to wake up earlier on a consistent basis, you probably should be trying to get to sleep a little bit earlier as well, because it's not just the quality, but the duration of quality sleep that really matters for learning.
我应该提到的是，如果你要强迫自己坚持早起，你可能也应该尝试早一点入睡，因为对于学习来说真正重要的不仅仅是质量，还有优质睡眠的持续时间。
And I should also remind everybody that the actual rewiring of neurons does not occur during any focused work block.
我还应该提醒大家，神经元的实际重新布线不会发生在任何集中工作块期间。
It actually occurs during deep sleep the following night and the following night and during non-sleep deep rest.
它实际上发生在第二天晚上和第二天晚上的深度睡眠期间以及非睡眠深度休息期间。
This is why non-sleep deep rest can accelerate learning, because it's in states of rest that the actual connections between neurons strengthen or weaken or new neurons are added in a way that allows for what we call learning.
这就是为什么非睡眠深度休息可以加速学习，因为在休息状态下，神经元之间的实际连接会加强或减弱，或者新的神经元以允许我们所谓的学习的方式添加。
Okay, so one or two ultradian work blocks per day is typical, three would be really exceptional, and four would be extraordinary.
好的，每天一到两个超电工作块是典型的，三个是非常特殊的，四个是非常特别的。
Look for them, meaning look to see when you are feeling most focused and alert, typically in the period before waking and noon, and typically in the period between noon and bedtime, given your standard intake of caffeine and exercise and other life events.
寻找它们，意思是看看你什么时候感到最专注和警觉，通常是在醒来之前和中午，通常是在中午和就寝时间之间，考虑到你的咖啡因摄入量、锻炼和其他生活事件的标准。
Please also remember that even though it's an ultradian 90-minute work block, the neuroplasticity is going to be best triggered within a 60-minute portion of that, and there's no way to know exactly when that 60 minutes begins and ends until you actually begin the work block.
还请记住，尽管这是一个超日 90 分钟的工作块，但神经可塑性最好在其中 60 分钟的部分内触发，并且在您真正开始工作块之前，无法确切知道 60 分钟的开始和结束时间。
So this is really designed to be empirical.
所以这实际上是为了实证而设计的。
You need to actually go do this.
你需要实际去做这件事。
What you'll notice again is that it's hard to focus at first, then you'll drop into a state of focus.
你会再次注意到，一开始很难集中注意力，然后你就会陷入专注状态。
You may get distracted.
你可能会分心。
That's perfectly normal.
这是完全正常的。
You refocus, get back into triggering learning.
你重新集中注意力，重新开始学习。
That's really what you're doing.
这确实是你正在做的事情。
You're triggering learning, and then there'll be some taper, and then you'll be out of the ultradian work block.
你正在触发学习，然后会有一些锥度，然后你就会脱离超电工作区。
Now, it's also key to understand that myself and other people should not expect that they're only working during these 90-minute work blocks.
现在，了解我自己和其他人不应该期望他们只在这 90 分钟的工作时间内工作也很关键。
It's just that a lot of the sorts of demands of our day, including cooking and shopping for groceries, and email and text messaging, and social media, a lot of those things don't require intense focus of the sort that I believe Jackson is asking about maximizing and that I'm referring to when I talk about these ultradian work blocks.
只是我们这个时代的很多需求，包括烹饪和购买杂货、电子邮件和短信以及社交媒体，其中很多事情并不需要高度集中注意力，我相信杰克逊正在询问最大化，也是我在谈论这些超电工作块时所指的。
And then as a final point, I've been talking about these ultradian work blocks and focus, et cetera, in a context that brings to mind ideas about cognitive work.
最后一点，我一直在谈论这些超量工作块和焦点等等，在一个让人想起认知工作想法的背景下。
So learning a language, learning math, writing or creating, doing something related to music, et cetera.
因此，学习语言、学习数学、写作或创作、做一些与音乐相关的事情等等。
But these 90-minute ultradian work blocks also directly relate to physical skill learning as well, and to physical exercise as well.
但这些 90 分钟的超强工作块也与身体技能学习和身体锻炼直接相关。
So if you are somebody who's really interested in improving your fitness and your fitness requires a lot of focused attention.
因此，如果您确实对改善健康感兴趣，并且您的健康需要大量关注。
So for instance, when I go out for a long run on Sundays, which is part of my fitness routine, I'm deliberately not thinking about much.
例如，当我周日出去长跑时（这是我健身计划的一部分），我故意不去想太多。
I'm just trying to cruise along.
我只是想随波逐流。
I might focus a little bit on my pace and stride, maybe an audiobook I'm listening to or a podcast, but typically I'm just kind of cruising along.
我可能会稍微关注我的步调和步幅，也许是我正在听的有声读物或播客，但通常我只是在巡航。
It's low cognitive demand work.
这是认知需求低的工作。
These ultradian work blocks can really be maximized for pure cognitive work, so book-type work, et cetera, music, et cetera, or they can also be leveraged toward skill learning.
这些超电工作块确实可以最大限度地用于纯粹的认知工作，因此书籍类型的工作等等，音乐等等，或者它们也可以用于技能学习。
So if you're trying to learn how to dance or how to perform a particular athletic move, or you're trying to get better at some skill that requires a lot of focus and alignment of muscular movement and cognitive demands, et cetera, well then these are also going to be ideal for triggering neuroplasticity to get better in the motor skill-based domain, as it's called, et cetera.
因此，如果你想学习如何跳舞或如何执行特定的运动动作，或者你想提高某些需要高度集中注意力并协调肌肉运动和认知需求的技能等等，那么这些也将非常适合触发神经可塑性，以在基于运动技能的领域取得更好的成绩，等等。
If you'd like to learn more about ultradian shifts in neuroplasticity and ultradian work bouts, I will certainly do more on this in the standard Huberman Lab podcast.
如果您想了解更多有关神经可塑性和超电工作回合的超电变化的信息，我肯定会在标准 Huberman 实验室播客中对此进行更多介绍。
But the keywords to look up if you want to explore this further online, it's not something that a lot of people know about.
但是，如果你想在网上进一步探索这个问题，要查找的关键字并不是很多人都知道的。
It's called iterative metaplasticity.
这称为迭代化塑性。
It's a vast literature and one that I'd be happy to teach you in a standard podcast episode.
这是一本浩瀚的文献，我很乐意在标准播客节目中向您传授。
But in the interest of getting to more questions from you all, hopefully, the answer I've given you now has been complete enough, yet clear enough, and yet succinct enough that you can start to leverage these really powerful aspects of iterative metaplasticity and ultradian rhythms for learning.
但为了回答大家更多的问题，希望我现在给你们的答案足够完整、足够清晰、足够简洁，以便你们可以开始利用迭代化塑性和超电节律的这些真正强大的方面来学习。
And I'd just like to point out that these opportunities for focused learning that occur in these 90-minute ultradian cycles are really terrific opportunities.
我只想指出，在 90 分钟的超日周期中发生的这些集中学习的机会确实是绝佳的机会。
They are offered to you at least twice every day, and you can really learn to detect when they occur and when they're likely to occur.
它们每天至少会向您提供两次，您可以真正学会检测它们何时发生以及何时可能发生。
You can certainly learn at other times in the 24-hour cycle, but for anyone who's tried to stay up late at night cramming for an exam, or for somebody who's tried to learn during the sleepiest time of their afternoon, we can be very familiar with the fact that there are times of day in which we are best at learning.
你当然可以在 24 小时周期中的其他时间学习，但对于那些为了考试而熬夜临时抱佛脚的人，或者那些试图在下午最困的时间学习的人来说，我们可以非常熟悉这样一个事实：一天中的某些时间是我们最擅长学习的。
And as I've just described, there are ways to capture those moments, and they are valuable moments.
正如我刚才所描述的，有很多方法可以捕捉这些时刻，而且它们都是宝贵的时刻。
So even though it's just about three hours per day, or really only two hours per day because of the 60, 90-minute thing that I talked about a few minutes ago, learn to know when these occur and really treat them as valuable.
因此，即使每天只有大约三个小时，或者实际上每天只有两个小时，因为我几分钟前谈到的 60、90 分钟的事情，也要学会知道这些何时发生，并真正将它们视为有价值的。
Maybe even holy, in the sense that they are really the times that are offered up to you each day by your own biology in ways that will allow you to get better pretty much at anything.
甚至可能是神圣的，因为它们实际上是你自己的生物学每天为你提供的时间，让你在任何事情上都能变得更好。
Thank you for joining for the beginning of this Ask Me Anything episode.
感谢您参与本期《有事问我》一集的开始。
To hear the full episode and to hear future episodes of these Ask Me Anything sessions, plus to receive transcripts of them and transcripts of the Huberman Lab podcast standard channel and premium tools not released anywhere else, please go to hubermanlab.com/premium.
要收听完整剧集和收听“Ask Me Anything”会议的未来剧集，以及接收这些会议的文字记录以及 Huberman Lab 播客标准频道和其他地方未发布的高级工具的文字记录，请访问 hubermanlab.com/premium。
Just to remind you why we launched the Huberman Lab podcast premium channel, it's really twofold.
只是提醒您为什么我们推出 Huberman Lab 播客高级频道，它实际上是双重的。
First of all, it's to raise support for the standard Huberman Lab podcast channel, which of course will still be continued to be released every Monday in full length.
首先，是为了提高对标准Huberman Lab播客频道的支持，当然该频道仍然会继续每周一完整发布。
We are not going to change the format or anything about the standard Huberman Lab podcast.
我们不会更改标准 Huberman 实验室播客的格式或任何内容。
And to fund research, in particular, research done on human beings, so not animal models, but on human beings, which I think we all agree is a species that we are most interested in.
为了资助研究，特别是对人类进行的研究，所以不是动物模型，而是对人类进行的研究，我认为我们都同意这是我们最感兴趣的物种。
And we are going to specifically fund research that is aimed toward developing further protocols for mental health, physical health, and performance.
我们将专门资助旨在开发进一步的心理健康、身体健康和表现协议的研究。
And those protocols will be distributed through all channels, not just the premium channel, but through all channels, Huberman Lab podcast and other media channels.
这些协议将通过所有渠道分发，不仅仅是付费频道，而是通过所有渠道、Huberman Lab 播客和其他媒体渠道。
So the idea here is to give you information to your burning questions in depth and allow you the opportunity to support the kind of research that provides those kinds of answers in the first place.
因此，这里的想法是为您提供深入的紧迫问题的信息，并让您有机会支持首先提供此类答案的研究。
Now, an especially exciting feature of the premium channel is that the Tiny Foundation has generously offered to do a dollar-for-dollar match on all funds raised for research through the premium channel.
现在，高级渠道的一个特别令人兴奋的特点是，Tiny 基金会慷慨地提出对通过高级渠道筹集的所有研究资金进行一美元对一美元的匹配。
So this is a terrific way that they're going to amplify whatever funds come in through the premium channel to further support research for science and science-related tools for mental health, physical health, and performance.
因此，这是一种很棒的方式，他们将扩大通过优质渠道获得的资金，以进一步支持心理健康、身体健康和表现方面的科学和科学相关工具的研究。
If you'd like to sign up for the Huberman Lab premium channel, again, there's a cost of $10 per month, or you can pay $100 up front for the entire year.
如果您想注册 Huberman Lab 高级频道，每月费用为 10 美元，或者您可以全年预付 100 美元。
That will give you access to all the AMAs.
这将使您能够访问所有 AMA。
You can ask questions and get answers to your questions, and you'll of course, get answers to all the questions that other people ask as well.
您可以提出问题并获得问题的答案，当然，您也会获得其他人提出的所有问题的答案。
There will also be some premium content, such as transcripts of the AMAs and various transcripts and protocols of Huberman Lab podcast episodes not found elsewhere.
还会有一些优质内容，例如 AMA 的文字记录以及其他地方找不到的 Huberman Lab 播客剧集的各种文字记录和协议。
And again, you'll be supporting research for mental health, physical health, and performance.
同样，您将支持心理健康、身体健康和表现方面的研究。
You can sign up for the premium channel by going to hubermanlab.com/premium.
您可以访问 hubermanlab.com/premium 注册高级频道。
Again, that's hubermanlab.com/premium.
再说一次，这是 hubermanlab.com/premium。
And as always, thank you for your interest in science.
一如既往，感谢您对科学的兴趣。