AMA #10: Benefits of Nature & “Grounding," Hearing Loss Research & Avoiding Altitude Sickness
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 episode, or AMA.
今天是“有问必答”节目（AMA）。
This is part of our premium subscriber channel.
这是我们的高级订户频道的一部分。
Our premium subscriber channel was started in order to provide support for the standard Huberman Lab podcast, which comes out every Monday and is available at zero cost to everybody on all standard feeds, YouTube, Apple, Spotify, and elsewhere.
我们的高级订户频道的启动是为了为标准 Huberman Lab 播客提供支持，该播客每周一发布，每个人都可以在所有标准源、YouTube、Apple、Spotify 和其他地方以零成本观看。
We also started the premium channel as a way to generate support for exciting research being done at Stanford and elsewhere, research on human beings that leads to important discoveries that assist mental health, physical health, and performance.
我们还启动了付费频道，为斯坦福大学和其他地方正在进行的令人兴奋的研究提供支持，这些研究对人类进行了有助于心理健康、身体健康和表现的重要发现。
I'm also pleased to inform you that for every dollar the Huberman Lab premium channel generates for research studies, the Tiny Foundation has agreed to match that amount, so now we are able to double the total amount of funding given to studies of mental health, physical health, and human performance.
我还很高兴地通知您，Huberman Lab 高级频道为研究工作产生的每一美元，Tiny 基金会都同意匹配这一金额，因此现在我们能够将用于心理健康、身体健康和人类表现研究的资金总额增加一倍。
If you'd like to subscribe to the Huberman Lab podcast premium channel, please go to hubermanlab.com/premium.
如果您想订阅 Huberman Lab 播客付费频道，请访问 hubermanlab.com/premium。
It is $10 a month to subscribe, or you can pay $100 all at once to get an entire 12-month subscription for a year.
订阅费用为每月 10 美元，或者您可以一次性支付 100 美元以获得一年的完整 12 个月订阅。
We also have a lifetime subscription model that is a one-time payment, and again, you can find that option at hubermanlab.com/premium.
我们还有一次性付款的终身订阅模式，您也可以在 hubermanlab.com/premium 找到该选项。
For those of you that are already subscribers to the premium channel, please go to hubermanlab.com/premium and download the premium subscription feed.
对于那些已经是高级频道订阅者的人，请访问 hubermanlab.com/premium 并下载高级订阅源。
And for those of you that are not Huberman Lab podcast premium subscribers, you can still hear the first 20 minutes of today's episode and determine whether or not becoming a premium subscriber is for you.
对于那些不是 Huberman Lab 播客高级订阅者的人来说，您仍然可以收听今天节目的前 20 分钟，并确定是否适合成为高级订阅者。
So without further ado, let's get to answering your questions.
因此，事不宜迟，让我们开始回答您的问题。
The first question is about nature, in particular about the scientifically supported benefits of getting outdoors into nature.
第一个问题是关于自然的，特别是关于到户外接触大自然的好处的科学支持。
The person asks about the role of sunlight, the role of calming sounds, the role of observing wildlife, of observing green colors, and quote, "other stuff".
该人询问阳光的作用、平静声音的作用、观察野生动物、观察绿色的作用，并引用“其他东西”。
And in fact, I'm glad that they asked about other stuff because I get the question about the scientifically supported benefits of nature a lot.
事实上，我很高兴他们询问了其他问题，因为我经常被问到有关科学支持的自然益处的问题。
I often also get the question about grounding.
我也经常收到有关接地的问题。
For those of you that aren't familiar with what grounding is, grounding is a practice of putting your feet on the earth directly with bare feet, oftentimes into soil or on a lawn.
对于那些不熟悉什么是接地的人来说，接地是一种赤脚直接接触地面的练习，通常是在土壤或草坪上。
And it's a question that I seem to get more and more.
我似乎越来越多地想到这个问题。
In fact, every week, for quite a long while now, on social media or elsewhere, somebody asks me about the scientific support for this practice of grounding.
事实上，在相当长的一段时间里，每周都会有人在社交媒体或其他地方问我这种接地练习的科学支持。
So obviously, there's a lot of interest in what the scientific research says about getting into nature and putting one's feet on the ground, AKA grounding, and so on.
显然，人们对科学研究所说的“走进大自然、脚踏实地”（又称“接地气”）等非常感兴趣。
Okay, so if I'm going to answer this question, I first have to be very direct with you.
好吧，如果我要回答这个问题，我首先必须非常直接地告诉你。
There is excellent, meaning dozens if not hundreds, of quality peer-reviewed studies which support the value of getting sunlight in one's eyes, in particular early in the day, to set your circadian rhythm.
有很多优秀的（即使不是数百个）高质量的同行评审研究也支持让阳光照射眼睛（尤其是在一天的早些时候）对于设定昼夜节律的价值。
This is something that I've talked about extensively on the Huberman Lab podcast and as a guest on other podcasts.
这是我在 Huberman Lab 播客以及其他播客上作为嘉宾广泛讨论过的事情。
It's one of the first and frankly most important items on the toolkit for sleep, which is a zero-cost toolkit that you can access by going to hubermanlab.com, going to the menu, going to Newsletter.
它是睡眠工具包中第一个也是最重要的项目之一，这是一个零成本工具包，您可以通过访问 hubermanlab.com、菜单、时事通讯来访问它。
You can see it as a PDF there.
您可以在那里查看 PDF 版本。
You don't have to sign up for the newsletter.
您不必订阅时事通讯。
You can just access that toolkit for sleep.
您只需访问该工具包即可进行睡眠。
And you'll notice that very close to the top of that list, if not top of that list, is to get sunlight in your eyes early in the day.
您会注意到，非常接近该列表顶部（如果不是该列表顶部）的是在一天的早些时候让阳光照射到您的眼睛。
You don't have to see the sun cross the horizon.
你不必看到太阳穿过地平线。
If you can, that's great.
如果可以的话，那就太好了。
But if you wake up after the sun has already risen, go outside, face the sun, blink as necessary to protect your eyes, but get some sunlight into your eyes every single day or as often as you possibly can, especially on overcast days.
但是，如果您在太阳升起后醒来，请走到外面，面对太阳，必要时眨眼以保护眼睛，但每天或尽可能多地让阳光进入眼睛，尤其是在阴天。
Okay?
好的？
That's an absolutely unequivocally science-supported tool that will increase daytime mood focus and alertness and will improve your nighttime sleep.
这绝对是一个得到科学支持的工具，可以提高白天的情绪集中度和警觉性，并改善您的夜间睡眠。
Viewing morning sunlight also has profoundly positive effects on metabolism.
观看早晨的阳光也对新陈代谢有深远的积极影响。
Now, those effects on metabolism could be the direct effect of viewing sunlight, or more likely, they are the indirect consequence of getting better sleep at night.
现在，这些对新陈代谢的影响可能是观看阳光的直接影响，或更可能是夜间获得更好睡眠的间接结果。
So getting sunlight in your eyes early in the day, and ideally in the evening or late afternoon before the sun sets, is a very well-supported protocol that we know is beneficial for numerous aspects of mental health, physical health, and performance.
因此，在一天的早些时候，最好是在晚上或下午晚些时候，在太阳落山前，让阳光照射到眼睛里，是一个得到充分支持的方案，我们知道它对心理健康、身体健康和表现的许多方面都有好处。
And of course, sunlight and getting sunlight in one's eyes does require that you get outside.
当然，阳光和让阳光进入眼睛确实需要您到户外去。
You simply will not derive the same benefits from viewing sunlight if you try and do it through a window or windshield, or if you look at a picture of a sun on a screen.
如果您尝试透过窗户或挡风玻璃观看阳光，或者观看屏幕上的太阳图片，您根本不会从观看阳光中获得同样的好处。
Forget it.
忘了它。
You are not going to set your circadian rhythm.
你不会设定你的昼夜节律。
You are not going to derive all the positive effects of sunlight by trying to get it from screens or from looking at pictures of suns or something of that sort.
你不可能通过试图从屏幕上获取阳光或观看太阳图片或类似的东西来获得阳光的所有积极影响。
Now, if you are somebody that for whatever reason, seasonality, where you live on the planet, work schedule, et cetera, who cannot get sunlight in your eyes early in the day on a consistent basis, well, then you might consider purchasing a so-called SAD lamp, which is for seasonal affective disorder, which is a very bright light that you can look at in the morning for usually about five to 10 minutes.
现在，如果您由于某种原因（季节性、居住地、工作安排等）无法在清晨持续让阳光照射到您的眼睛，那么您可能会考虑购买所谓的 SAD 灯，这是针对季节性情感障碍的，这是一种非常明亮的灯，您通常可以在早上看大约 5 到 10 分钟。
People will put it on their counter while they make their morning coffee, eat their breakfast, and that has also been shown to improve mood focus and alertness and set one's circadian rhythm.
人们会在早上煮咖啡、吃早餐时把它放在柜台上，这也被证明可以改善情绪集中度和警觉性，并设定一个人的昼夜节律。
But it is not nearly as effective as getting sunlight in your eyes.
但它远不如让阳光照射眼睛那么有效。
Now, why am I talking about this practice that I've already talked about extensively on numerous podcasts before?
现在，为什么我要谈论我之前已经在众多播客上广泛讨论过的这种做法？
Well, because the question is about nature, and sunlight is a key feature of our natural environment.
嗯，因为问题是关于自然的，而阳光是我们自然环境的一个关键特征。
But the person is also asking about other features of nature, seeing green colors or blue colors or running streams for that matter.
但这个人也在询问自然的其他特征，看到绿色或蓝色或流淌的溪流。
Well, here too, we can ask what does the scientific data really say about things like going near a waterfall or a running stream or being near an ocean?
好吧，在这里，我们也可以问，关于靠近瀑布、奔流的溪流或靠近海洋等事情，科学数据到底说明了什么？
And actually, this is quite interesting.
事实上，这很有趣。
There is actually a peer-reviewed literature on negative ionization, as it's called, which is a pattern of ionization that's present close to bodies of water and particular types of bodies of water, such as waterfalls, running streams, et cetera.
实际上有一篇关于负电离的同行评审文献，负电离是一种存在于水体和特定类型水体附近的电离模式，例如瀑布、流淌的溪流等。
There's actually a laboratory at Columbia University School of Medicine that has published fairly extensively on the health benefits of negative ionization as it relates to setting circadian rhythm and some other aspects of mental and physical health.
实际上，哥伦比亚大学医学院的一个实验室已经发表了大量关于负电离对健康的益处的文章，因为它与设定昼夜节律以及心理和身体健康的其他一些方面有关。
I intend to host the head of that laboratory on the Huberman Lab podcast in the not-too-distant future.
我打算在不久的将来在胡伯曼实验室播客上主持该实验室的负责人。
For now, we can safely say this, there does seem to be some positive health benefits to placing oneself near bodies of water, in particular, moving bodies of water.
现在，我们可以有把握地说，靠近水体，特别是移动的水体似乎确实对健康有一些积极的好处。
And of course, as is always the case when there's a discovery about how the natural world can impact health, there have been some technologies developed to create negative patterns of ionization within a home environment.
当然，正如每次发现自然世界如何影响健康时的情况一样，已经开发出一些技术来在家庭环境中产生负电离模式。
But as with viewing sunlight exposure and comparing it to, say, SAD lamps, the negative ionization machines that one can purchase and put in their home environment have been shown in a few studies to produce some positive health benefits.
但正如观察阳光照射并将其与 SAD 灯进行比较一样，一些研究表明，人们可以购买并放置在家庭环境中的负电离机可以产生一些积极的健康益处。
But those positive effects in no way reach the level of positive effects that have been demonstrated in studies where people are actually spending a dedicated period of time outdoors near a moving body of water.
但这些积极影响远没有达到研究中所证明的积极影响水平，在这些研究中，人们实际上在户外靠近移动的水体度过了一段专门的时间。
So, in thinking about nature, natural environments, there's strong evidence for getting sunlight in one's eyes.
因此，在思考自然、自然环境时，有充分的证据表明阳光会进入人的眼睛。
There is some evidence for being near moving bodies of water, perhaps, again, I really want to highlight perhaps because of negative ionization created by those moving bodies of water.
有一些证据表明靠近移动的水体，也许，我真的想再次强调，也许是因为这些移动的水体产生的负电离。
There is far less evidence for sunlight simulators or negative ionization machines used indoors.
室内使用阳光模拟器或负离子机的证据要少得多。
And then the asker of this question also, quite correctly, asked about things like calming sounds, watching wildlife, green colors, et cetera.
然后这个问题的提出者也非常正确地询问了诸如平静的声音、观看野生动物、绿色等等之类的事情。
And herein lies a really important point for everyone to digest.
这是每个人都需要消化的非常重要的一点。
While, of course, answering a question about the natural world or about health requires that we first pose a hypothesis.
当然，回答有关自然世界或健康的问题需要我们首先提出假设。
For those of you that aren't familiar with what a hypothesis is, a hypothesis is a stated prediction.
对于那些不熟悉什么是假设的人来说，假设是一种既定的预测。
So it's not a question.
所以这不是一个问题。
A question would be something like, is getting out into nature good for our health?
一个问题是，融入大自然对我们的健康有益吗？
A scientific hypothesis is where one actually takes a stance.
科学假设是人们实际采取的立场。
For instance, you could take the stance and make the hypothesis that getting out into nature for 30 minutes per day, three days per week, improves mood and nighttime sleep.
例如，您可以采取这样的立场并做出假设：每周三天、每天接触大自然 30 分钟可以改善情绪和夜间睡眠。
Okay, so that's a hypothesis that then one would go on to design an experiment to test and then evaluate the data from that experiment and compare it to the hypothesis, either validating or negating that hypothesis.
好的，这是一个假设，然后人们将继续设计一个实验来测试，然后评估该实验的数据并将其与假设进行比较，验证或否定该假设。
Okay?
好的？
That's essentially how science is done.
科学本质上就是这样进行的。
There's a lot more to it, but that's essentially the scientific method.
还有很多内容，但这本质上是科学方法。
And while of course the scientific method is a fabulously powerful tool, for some questions, it is a less potent tool.
当然，科学方法是一种极其强大的工具，但对于某些问题来说，它的作用却不太强。
And the question of is getting out into nature helpful for enhancing our mental and physical health is the sort of question that while ideally you could design a really well-controlled study to address, it's actually quite difficult to design such a study, and here's why.
走进大自然有助于增强我们的身心健康的问题是这样的问题，虽然理想情况下你可以设计一个真正控制良好的研究来解决，但实际上设计这样一个研究是相当困难的，原因如下。
In order to perform a study that's very well controlled, meaning where you can isolate individual variables like sunlight, like the sorts of color contrast that one sees in a natural scene outdoors in a forest or near a river.
为了进行一项控制得很好的研究，这意味着您可以隔离单个变量，例如阳光，例如人们在森林或河流附近的户外自然场景中看到的各种颜色对比。
In order to address whether or not the calming sounds or the presence of squirrels running through your environment are the relevant factors, it becomes incredibly difficult to try and isolate individual variables.
为了确定平静的声音或环境中是否存在松鼠是否是相关因素，尝试隔离单个变量变得非常困难。
Meaning as soon as you bring people into the laboratory, yes, you have more control over which variables, as they're called, you present them, right?
这意味着，一旦你把人们带入实验室，是的，你就可以更好地控制哪些变量（正如它们所说的那样）呈现给你，对吗？
By bringing them into a room that essentially has no art on the walls and then having them look at a picture of a sun or looking at sunlight or listening to soothing sounds or looking at a picture of a forest.
将他们带入一个墙上基本上没有艺术品的房间，然后让他们看太阳的图片或看着阳光或听舒缓的声音或看森林的图片。
Of course, you're controlling the individual variables.
当然，您正在控制各个变量。
However, there is a sort of gestalt, meaning a collective picture of being in nature that brings together lots of different elements, right?
然而，有一种格式塔，意味着自然界中汇集了许多不同元素的集体图景，对吗？
The element of surprise, for instance.
例如，惊喜元素。
The other day I was out for a Sunday hike, and that morning I saw a squirrel running across my path and it was interesting because the squirrel had a pine cone in its mouth.
有一天，我周日出去徒步旅行，那天早上，我看到一只松鼠跑过我的小路，这很有趣，因为松鼠嘴里叼着一个松果。
It had been chewed down to the cob.
它已经被嚼碎了。
And the squirrel was probably only about seven or eight inches long, and the pine cone was probably about nine or 10 inches long, the cob of the pine cone that is.
松鼠大概只有七八英寸长，而松果大概有九十英寸长，也就是松果的穗轴。
And the interesting thing is that the squirrel was carrying it long ways from the tip of the cob.
有趣的是，松鼠把它从玉米棒子的尖端带到了很远的地方。
And so I delighted in the fact that this little squirrel was working so hard to carry this object through the woods, and this object was literally longer than its own body length, and it looked so dedicated, and it's running across the path in order to do whatever it would with that pine cone cob.
所以我很高兴这只小松鼠如此努力地带着这个物体穿过树林，而这个物体实际上比它自己的身体还要长，而且它看起来很专注，它跑过小路，以便对那个松果棒子做任何它想做的事。
So something like that obviously stuck in my memory.
所以类似的事情显然已经留在了我的记忆中。
It delighted me, and at the very same time, there were a number of other things happening besides the presence of that novel wildlife experience.
这让我很高兴，与此同时，除了这种新颖的野生动物体验之外，还发生了许多其他事情。
There was the sound of a stream, there's the sunlight, there's the color contrasts everywhere.
有溪流的声音，有阳光，到处都是色彩对比。
I'm breathing fresh air because I was far away from any cars or any civilization, in fact.
事实上，我呼吸着新鲜空气，因为我远离任何汽车或任何文明。
And so here's what we know.
这就是我们所知道的。
There are dozens, if not hundreds of studies that show that if people get out of doors into nature, this could be parks, this could be near a stream, this could be an ocean, any number of different natural environments, and if they do that for anywhere from 10 to 30 minutes, three to seven days per week, indeed, there are demonstrated significant reductions in things like blood pressure, resting heart rate, improvements in sleep, improvements in mood.
有数十项甚至数百项研究表明，如果人们走出家门进入大自然，这可能是公园，这可能是溪流附近，这可能是海洋，任何数量的不同的自然环境，如果他们每周三到七天这样做 10 到 30 分钟，事实上，血压、静息心率、睡眠改善、情绪改善等方面都会得到显着降低。
And so I think we can very reliably say that, yes, or perhaps even absolutely yes, getting outside into nature can enhance various aspects of mental health, physical health, and thereby performance in different aspects of life.
因此，我认为我们可以非常可靠地说，是的，甚至可能绝对是的，到户外接触大自然可以增强心理健康、身体健康的各个方面，从而增强生活不同方面的表现。
However, when talking about the benefits of getting into nature, we are talking about hundreds, if not thousands of variables, some of which we are aware of, such as the presence of wildlife or sunlight or color contrast.
然而，当谈论进入大自然的好处时，我们谈论的是数百个甚至数千个变量，其中一些我们是知道的，例如野生动物、阳光或色彩对比的存在。
And then of course, there are going to be dozens if not hundreds, maybe even thousands of Other variables that we're not even aware of.
当然，还会有数十个甚至数百个甚至数千个我们甚至不知道的其他变量。
Perhaps it's negative ionization.
也许这就是负电离。
Most people aren't measuring the ionization of the air when they go out into nature, but perhaps it's also the presence of certain smells from the soils that are being broken down, and then they're changing the oxygenation state of the air around you, the plants, et cetera.
大多数人在走进大自然时并不会测量空气的电离度，但也许土壤中某些气味的存在被分解，然后它们改变了你周围的空气、植物等的氧合状态。
Again, so many variables that frankly, to try and isolate any one of those variables in the laboratory seems not just artificial, but I think that it actually would just lead to a diminished sense of just how valuable nature is.
再次强调，坦率地说，在实验室中尝试分离这些变量中的任何一个似乎不仅仅是人为的，但我认为这实际上只会导致人们对自然的价值的认识减弱。
So while of course, "The Huberman Lab" podcast is a podcast where we always center on science and science-related tools, meaning protocols that are grounded in quality peer-reviewed studies that have been subjected to control conditions where some people are getting, say, the drug treatment or taking the supplement or doing a particular behavioral practice and other people are not, or doing some variant of those and dose response curves, all of that stuff.
当然，“胡伯曼实验室”播客是一个我们始终以科学和科学相关工具为中心的播客，这意味着协议以高质量的同行评审研究为基础，这些研究受到控制条件的影响，其中一些人正在接受药物治疗或服用补充剂或进行特定的行为实践，而其他人则没有，或者做这些的一些变体和剂量反应曲线，所有这些东西。
When it comes to the question of whether or not it's valuable to get out into nature, I think it's a very straightforward yes.
当谈到融入大自然是否有价值的问题时，我认为答案是非常简单的“是”。
Absolutely yes.
绝对是的。
Get out into nature as often as you can and safely can, of course.
当然，尽可能多地、安全地到大自然中去吧。
I realize some of this is weather permitting.
我意识到其中一些是在天气允许的情况下进行的。
People live in different areas.
人们生活在不同的地区。
Some people are in cities, some people are in desert, some people are near the ocean.
有的人在城市，有的人在沙漠，有的人在海边。
But getting out into nature has been shown over and over again to have numerous positive health effects.
但事实一再证明，融入大自然对健康有许多积极的影响。
And yet, unless we're talking about sunlight exposure and isolating the variable of setting one's circadian rhythm by viewing sunlight early in the day, all of the other features of getting out into nature, things like forest bathing.
然而，除非我们谈论的是阳光照射和通过在一天早些时候观察阳光来设置一个人的昼夜节律的变量，否则所有其他特征都是走进大自然，比如森林浴。
This is a term coined from some frankly pretty nice studies that were done in Japan, in which people placed themselves into forest-like environments for a certain period of time.
这个术语是根据在日本进行的一些坦率地说相当不错的研究创造的，在这些研究中，人们将自己置于森林般的环境中一段时间。
There were control groups where people were not placed into those environments, and the people that did this so-called forest bathing experienced enhanced mental and physical health, that brought on a practice of people who could not get out of doors into forests, bringing plants into their home environment, which I think all of us would agree look nice.
在对照组中，人们没有被置于这些环境中，进行所谓的森林沐浴的人的精神和身体健康得到了改善，这带来了一种做法，即那些无法走出家门进入森林的人，将植物带入他们的家庭环境，我想我们所有人都会同意这看起来不错。
They often will add pleasant odors to the air, and perhaps they do actually shift our mental and physical health in significant ways.
它们通常会给空气中增添令人愉悦的气味，也许它们确实会显着改变我们的身心健康。
I suppose it depends on how much you like plants, how much you pay attention to them, and of course, how many plants there are.
我想这取决于你对植物的喜爱程度、对它们的关注程度，当然还有植物的数量。
But, and I think this is a really important but to emphasize.
但是，我认为这是非常重要但需要强调的。
While most all questions about tools and protocols for enhancing health immediately lead me to say, ah, this study or that study, or yes, there's evidence or no, there isn't evidence.
虽然大多数有关增强健康的工具和方案的问题立即让我说，啊，这项研究或那项研究，或者是的，有证据或没有证据，没有证据。
When it comes to questions about nature and grounding in particular, I take the stance that this is a unique instance where we know there are just so many benefits of getting out into nature, that trying to isolate any one of those variables in a quality, rigorous way within the laboratory almost seems too artificial to really justify the conclusions that arrive.
当谈到有关自然和特别是基础的问题时，我的立场是，这是一个独特的例子，我们知道进入自然有很多好处，试图在实验室内以高质量、严格的方式隔离这些变量中的任何一个几乎似乎过于人为，无法真正证明所得出的结论是正确的。
Now, I'm sure there are some of you out there who are aware, and if you're not, I'll tell you, there are studies that have explored this practice of so-called grounding.
现在，我确信你们中有些人已经意识到了，如果您还没有意识到，我会告诉您，有一些研究已经探索了这种所谓的接地实践。
They've had people come into the laboratory and place their feet on soil that is contained within a box, or there are other studies where they actually have people go out of doors and place their feet onto the grass or the ground.
他们让人们进入实验室，将脚放在盒子里的土壤上，或者还有其他研究，他们实际上让人们走出门，将脚放在草地或地面上。
And there are a bunch of theories as to how grounding could improve one's mental and physical health that aren't just about getting outside.
关于接地如何改善一个人的身心健康，有很多理论，而不仅仅是到户外去。
So the theories go that this has to do with the exchange of electrons with the Earth and the Earth's surface in particular.
因此，理论认为这与地球尤其是地球表面的电子交换有关。
There's been the argument made that shoes, in particular shoes that have rubber soles, may block some of this electron exchange with the surface of the Earth.
有人认为鞋子，特别是橡胶鞋底的鞋子，可能会阻碍与地球表面的部分电子交换。
There have been theories about the tactile, that is the touch sensation with the Earth being important.
有关于触觉的理论，即与地球的触觉很重要。
Not a lot of science published in, let's just say, blue ribbon journals, which is not to diminish some of the journals that these have been published in, but just to say that, again, there are so many variables associated with a practice such as grounding that I'll simply say, yes, please do get out of doors into nature.
蓝带期刊上发表的科学文章并不多，这并不是要减少发表这些期刊的一些期刊，而只是想说，与接地等实践相关的变量有很多，我只想说，是的，请一定要到户外去接触大自然。
I try every Sunday to do my zone two cardio by rucking or jogging or hiking, often with other people if I'm trying to be social with family or others.
我每周日都会尝试通过跑步、慢跑或徒步旅行来进行第二区有氧运动，如果我想与家人或其他人进行社交活动，通常会与其他人一起进行。
But the point is, getting out of doors has myriad positive effects on mental health and physical health, and of course, when you're moving out of doors, you're also getting that zone two cardio or other forms of physical benefit by elevating your heart rate, or perhaps you could even do your resistance training out of doors on other days.
但重点是，户外活动对心理健康和身体健康有无数积极的影响，当然，当你户外活动时，你还可以通过提高心率来获得第二区有氧运动或其他形式的身体益处，或者你甚至可以在其他日子进行户外阻力训练。
Now, I also try to get out of doors other days of the week.
现在，我也尝试在一周的其他日子走出去。
But oftentimes I'm, by way of weather or by way of other commitments, forced to be indoors, on planes.
但很多时候，由于天气原因或其他原因，我被迫呆在室内、飞机上。
Here at the podcast studio where certainly I'm indoors.
在播客工作室，我当然在室内。
But I try and get out of doors at least a few minutes each day for a morning stroll, looking at sunlight, et cetera.
但我每天都会尝试至少到户外散步几分钟，看看阳光等等。
So the long and short of this is, yes, there's some evidence for grounding.
所以总而言之，是的，有一些接地的证据。
Is it super strong evidence?
是不是超级有力的证据？
No, it's not.
不，不是。
We don't really know what it is about placing one's feet onto the Earth that is producing the positive effects that were observed in those studies.
我们真的不知道将脚踩在地球上会产生哪些研究中观察到的积极影响。
And those studies made some reasonable attempt to isolate the variables and figure out whether or not it was ion exchange with the Earth or the tactile, meaning the touch sensation of having one's feet on the ground.
这些研究做出了一些合理的尝试来隔离变量，并弄清楚它是否是与地球的离子交换或触觉，即脚踩在地面上的触觉。
Frankly, I don't think there's enough quality science to really draw any firm conclusions about that.
坦率地说，我认为没有足够的质量科学来真正得出任何明确的结论。
However, if you like the idea of grounding, by all means, do it.
但是，如果您喜欢接地的想法，请务必这样做。
In fact, if it feels good to you, I recommend getting your morning sunlight out of doors with your bare feet on the ground.
事实上，如果您感觉良好，我建议您赤脚踩在地上，让早晨的阳光照射到户外。
Or if you're like me, you put on your shoes and you take a walk most days.
或者，如果您像我一样，大多数时候都会穿上鞋子散步。
Although I've tried this practice of grounding and it feels pretty good, meaning, it feels nice to have my feet on the Earth, provided I'm on clean soil or clean lawn.
虽然我已经尝试过这种接地的做法，但感觉相当不错，也就是说，只要我踩在干净的土壤或干净的草坪上，双脚踩在地球上的感觉就很好。
Definitely don't do this at the dog park.
绝对不要在狗公园这样做。
Hookworm is a real thing, by the way, folks.
顺便说一句，伙计们，钩虫是真实存在的。
So pay attention to the sorts of surfaces that you're putting your feet onto.
因此，请注意您脚踩的表面类型。
But the question about whether or not nature is valuable for our mental and physical health is an easy one.
但关于自然对我们的身心健康是否有价值的问题很简单。
It's an absolute yes.
这是绝对的。
But isolating the particular variables about nature that are most beneficial, well, that's a much tougher question, and it's one that frankly the scientific method is not and, to be honest, I don't think ever will be in a position to isolate and really nail down specifically, because as soon as you get specific about that question, you start to diminish the value of the study itself.
但是，分离出关于自然最有益的特定变量，这是一个更加困难的问题，而且坦率地说，科学方法不是一个问题，而且说实话，我认为永远无法分离出并真正确定具体的变量，因为一旦你明确了这个问题，你就开始削弱研究本身的价值。
So The long and short of this is get out into nature as often as you safely can.
因此，总而言之，就是尽可能安全地到大自然中去。
If you can exercise out of doors, even better.
如果你能在户外锻炼，那就更好了。
If you want to make it social, great.
如果你想让它社交化，那就太好了。
If you don't want to make it social, fine.
如果你不想让它社交化，那也可以。
It's your life.
这是你的生活。
It's up to you, but there certainly is value in getting out into nature.
这取决于你，但融入大自然肯定是有价值的。
It's also just beautiful from a visual perspective, from an auditory perspective, and I myself try and take at least a few trips each year.
从视觉角度、听觉角度来看，它也很美丽，我自己每年都会尝试至少去几次旅行。
None of these are particularly expensive trips where I try and get out hiking, camping.
这些都不是特别昂贵的旅行，我尝试出去徒步旅行、露营。
The weekly walks in nature are an absolute must for me.
每周在大自然中散步对我来说绝对是必须的。
If I miss one because of weather conditions or travel, I make it a point to try and get into nature more during the following week or whenever I can.
如果我因为天气状况或旅行而错过了一次，我会在接下来的一周或尽可能的时候尝试更多地融入大自然。
And frankly, I don't have a scientific explanation for why nature is oh-so beneficial except for the sunlight piece and perhaps this grounding piece and the negative ionization piece.
坦率地说，我没有科学的解释来解释为什么大自然如此有益，除了阳光部分，也许还有接地部分和负电离部分。
And frankly, I don't worry so much about the lack of variable isolating quality peer-reviewed studies that support the benefits of getting out into nature.
坦率地说，我不太担心缺乏可变的隔离质量同行评审研究来支持融入大自然的好处。
I simply like getting out into nature and into different natural environments as much as I possibly can because, for whatever reason, I imagine those reasons have something to do with serotonin, dopamine, hormones, oxytocin, probably a bunch of different things that are rooted in how our nervous system evolved in natural environments.
我只是喜欢尽可能多地融入大自然和不同的自然环境，因为无论出于何种原因，我想这些原因都与血清素、多巴胺、激素、催产素有关，可能是一堆植根于我们的神经系统在自然环境中如何进化的不同物质。
Well, it just feels really good.
嗯，感觉真的很好。
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, 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.
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，这些协议将通过所有渠道分发，不仅仅是高级渠道，而是通过所有渠道、胡伯曼实验室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。