AMA #11: Improve Task Switching & Productivity and Reduce Brain Fog

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）上以零成本观看。

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——对人类的研究带来了有助于心理健康、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 基金会都同意匹配该金额，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。

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 task switching.

第一个问题是关于任务切换的。

And the specific question is, is there a way to get better at task switching?

具体问题是，有没有办法更好地进行任务切换？

Well, task switching is an incredibly interesting topic.

嗯，任务切换是一个非常有趣的话题。

It's something that plagues many people.

这是困扰很多人的事情。

That is, a lot of people have challenges with task switching.

也就是说，很多人在任务切换方面都面临着挑战。

It's also a topic that people will often confuse with cognitive flexibility.

这也是人们经常将其与认知灵活性混淆的话题。

So all of us-- well, unless it's been removed-- have an area of our brain called the prefrontal cortex.

所以我们所有人——嗯，除非它被移除——大脑中都有一个区域，称为前额皮质。

The words, "prefrontal cortex," actually refers to fairly varied real estate within the human brain.

“前额皮质”这个词实际上指的是人脑内相当不同的区域。

So it's not one area of the human brain.

所以它不是人类大脑的一个区域。

Prefrontal cortex actually includes a lot of different subdivisions that do different things in the context of cognition and directing action, withholding action, these kinds of things.

前额皮质实际上包括许多不同的细分区域，它们在认知和指导行动、抑制行动等方面做不同的事情。

But one of the main functions of the prefrontal cortex is that when it's working well, it allows us to direct our focus and our cognition, our thinking, in a context-dependent way.

但前额叶皮层的主要功能之一是，当它运作良好时，它使我们能够以依赖于上下文的方式引导我们的注意力、我们的认知、我们的思维。

So one of the simplest ways to describe this is that when you took math in high school or if you're still taking math, your brain had to carry out certain types of cognitive operations that were very different than the types of cognitive operations that you need to carry out in your history class or your social studies class.

因此，描述这一点的最简单的方法之一是，当你在高中学习数学或仍在学习数学时，你的大脑必须执行某些类型的认知操作，这些操作与你在历史课或社会研究课上需要执行的认知操作类型非常不同。

But there were some features of all three of those classes that were the same, in the sense that presumably, you had to sit in a chair for all of those classes, you followed a certain set of rules that pertain to all three of those different classes, even though they're different subjects.

但是所有这三个课程都有一些相同的特征，从某种意义上说，你必须坐在所有这些课程的椅子上，你遵循一组适用于所有这三个不同课程的特定规则，即使它们是不同的科目。

But then, there were certain rules that pertained just to mathematics, certain rules that you followed because the particular teacher was strict, not because of the topic they were covering, as well as certain rules that maybe you did not pay attention to, because a different teacher was a little more lax.

但是，有些规则只与数学有关，你遵循的某些规则是因为特定的老师很严格，而不是因为他们所涵盖的主题，以及某些你可能没有注意到的规则，因为不同的老师更宽松一些。

For instance, maybe there was a teacher that let you put your feet up on the chair in front of you.

例如，也许有一位老师让你把脚放在你面前的椅子上。

Maybe another teacher forbid that at all costs.

也许另一位老师不惜一切代价禁止这样做。

The point being that your prefrontal cortex is the area of your brain that, along with other areas of your brain, ensures that you engage in context-specific behavior, context-specific thinking, and context-specific understanding about what you should and should not do.

关键是，你的前额叶皮层是你大脑的一个区域，它与大脑的其他区域一起，确保你进行特定情境的行为、特定情境的思维，以及针对你应该做什么和不应该做什么的特定情境的理解。

Now, cognitive flexibility is similar, in the sense that it describes your ability to switch the types of cognitive operations, as the name suggests, depending on what sorts of things you're trying to learn or understand.

现在，认知灵活性是相似的，顾名思义，它描述了您根据您想要学习或理解的事物类型来切换认知操作类型的能力。

And it's a lot more extensive than that.

而且它的范围比这要广泛得多。

In fact, we will probably do an entire episode all about both cognitive flexibility, and perhaps even a separate episode on task switching.

事实上，我们可能会做一整集都是关于认知灵活性的，甚至可能是关于任务切换的单独一集。

But task switching is somewhat distinct from cognitive flexibility.

但任务切换与认知灵活性有些不同。

First of all, task switching requires cognitive flexibility, but they are not the same thing.

首先，任务切换需要认知灵活性，但它们不是一回事。

Now, when we talk about task switching, or rather, when you see task switching in the scientific literature, most often, it has to do with people performing one particular type of mental or physical operation.

现在，当我们谈论任务切换时，或者更确切地说，当您在科学文献中看到任务切换时，大多数情况下，它与人们执行一种特定类型的精神或身体操作有关。

Say, they're maneuvering things with their hands or other parts of their body, or they are required to carry out one specific type of mental process, and then they are required, either at random intervals or at specific intervals, maybe every 10 minutes or so, to switch their attention and to do a different task entirely.

比如说，他们用手或身体的其他部位操纵物体，或者他们被要求执行一种特定类型的心理过程，然后他们被要求以随机间隔或特定间隔（也许每 10 分钟左右）转移注意力并完全执行另一项不同的任务。

Now, in the laboratory experiment situation, this has most typically been carried out the following way.

现在，在实验室实验情况下，这通常是按以下方式进行的。

People are going to do one cognitive task, maybe mathematics, or they're going to count, for instance, from 1 up to infinity, as high as they can go in a given amount of time, in increments of, say, seven, or increments of 7 plus 1, then 7 minus 1.

人们将完成一项认知任务，可能是数学，或者他们将进行计数，例如，从 1 到无穷大，在给定的时间内尽可能高地进行计数，例如以 7 为增量，或者以 7 加 1，然后 7 减 1 为增量。

So these can be made increasingly difficult.

所以这些可能会变得越来越困难。

You get the idea.

你明白了。

And then, perhaps a tone is played or they'll get a signal from the experimenter, and then they need to switch their task to doing something quite different, but also cognitive.

然后，也许会播放一个音调，或者他们会从实验者那里收到信号，然后他们需要将任务切换到做一些完全不同但也是认知的事情。

That's the most typical arrangement.

这是最典型的安排。

Or another typical arrangement in a task-switching experiment is that the person in the task-switching experiment will be asked to do some sort of physical manipulation of objects, maybe placement of puzzle pieces into the correct configuration.

或者任务切换实验中的另一种典型安排是，任务切换实验中的人将被要求对对象进行某种物理操作，可能是将拼图块放置到正确的配置中。

Then, at some designated interval or intervals, they will have to switch to a different manual task.

然后，在某个指定的时间间隔或多个时间间隔，他们将不得不切换到不同的手动任务。

Fewer-- not zero, but fewer-- experiments have examined task switching between physical and cognitive tasks.

更少——不是零，而是更少——检验身体任务和认知任务之间的任务切换的实验。

OK?

好的？

Now, there are these kind of outrageous examples that you can find on the internet.

现在，您可以在互联网上找到这些令人发指的例子。

By the way, I don't suggest that anyone go engage in these examples in real life of extreme task switching.

顺便说一句，我不建议任何人去参与现实生活中这些极端任务切换的例子。

One of the most notable ones would be chess-boxing.

其中最著名的一项是国际象棋拳击。

Believe it or not, this exists, where two people will enter a ring, and they will sit down at a table, and they will play chess for a given period of time.

不管你相信与否，这种情况确实存在，两个人进入一个圆环，他们会坐在桌子旁，在给定的时间内下棋。

So they're entirely focused on playing chess.

所以他们完全专注于下棋。

Then a buzzer will go off.

然后蜂鸣器会响起。

The chess table will be cleared, the chairs will be cleared, and they will be expected to box-- literally, fight for a round of, say, a minute to three minutes, and then go back to chess, then to boxing-- so-called chess-boxing.

棋桌将被清理，椅子将被清理，他们将被期望进行拳击——字面意思是，打一轮，比如说一分钟到三分钟，然后回到国际象棋，然后再进行拳击——所谓的国际象棋拳击。

Again, I'm not suggesting people chess-box.

再说一次，我并不是在建议人们下棋。

But I know that many people have challenges with task switching, and here, I can raise my hand and say that I am one such person.

但我知道很多人在任务切换方面都面临着挑战，在这里，我可以举手说我就是这样的人。

I've always had a pretty good ability to drop into deep focus, after a period of time, you know.

你知道，在一段时间之后，我总是有一种很好的能力来集中注意力。

I, like everybody else, takes a little bit of time to get into a book chapter or to get into a mode of physical exercise.

我和其他人一样，需要一点时间来阅读一本书的章节或进入一种体育锻炼模式。

But once I'm doing something, I tend to be very, very focused on that, and I have a much greater challenge in switching out of that focused mode to doing the next thing, which is one of the reasons why oftentimes I run tardy.

但一旦我在做某件事，我往往会非常非常专注，而从这种专注模式转向做下一件事，我面临着更大的挑战，这也是我经常迟到的原因之一。

Because I'm still mentally thinking about or physically engaged in the thing that I was doing before.

因为我仍然在精神上思考或身体上从事我之前所做的事情。

This is something I'm constantly working on.

这是我一直在努力的事情。

And as a consequence, I've had to seek out and implement certain tools to improve my ability to task-switch.

因此，我必须寻找并实施某些工具来提高我的任务切换能力。

So I'm going to share a few of those tools with you now, because I know a number of people probably struggle with the same thing.

所以我现在将与您分享其中一些工具，因为我知道很多人可能都在为同样的事情而苦苦挣扎。

And as I mentioned earlier, I'm also going to do a full-length episode about task switching, both the underlying mechanisms of task switching as well as a more extensive list of tools related to task switching as a full-length Huberman Lab podcast episode.

正如我之前提到的，我还将制作一个关于任务切换的完整剧集，包括任务切换的底层机制以及与任务切换相关的更广泛的工具列表，作为完整的 Huberman Lab 播客剧集。

So how can we get better at task switching?

那么我们如何才能更好地进行任务切换呢？

Well, short of having somebody scruff you by the neck and force you to stop whatever activity you're doing and engage in the next activity that you're doing, one of the best things that we can do to support our ability to task switch that's nicely supported, both at the mechanistic level and at the practical level within the published literature, is to introduce short transition gaps between the activities that we're trying to switch between.

嗯，除了有人掐着你的脖子强迫你停止你正在做的任何活动并从事你正在做的下一个活动之外，我们可以做的最好的事情之一就是在我们试图切换的活动之间引入短暂的过渡间隙，这在机械层面和已发表的文献中都得到了很好的支持，这在机械层面和实践层面都得到了很好的支持。

This is something that, in my opinion, has not been discussed enough.

在我看来，这是一个尚未得到充分讨论的问题。

In fact, when was the last time you heard about the requirement for introducing gaps between tasks if you want to switch between them more efficiently?

事实上，您最后一次听说如果您想更有效地在任务之间切换，需要在任务之间引入间隙是什么时候？

And yet, as a consequence of this not being discussed very often, I think a lot of people have placed an undue burden on themselves.

然而，由于这个问题没有被经常讨论，我认为很多人给自己施加了不应有的负担。

For instance, a lot of people think that when you sit down with a book and you're going to read, that you should be able to immediately focus on the material that you're reading and not have your mind flitting about.

例如，很多人认为，当你坐下来阅读一本书时，你应该能够立即专注于你正在阅读的材料，而不是心不在焉。

During the first 5, maybe even 10 minutes of reading a book chapter, unless you are absolutely enthralled from the first word or you are intensely curious what the material in that book chapter is-- maybe that book chapter is about you and what's going to happen to you next in your life, maybe the news article is about something that you care oh-so-much about.

在阅读一本书章节的前 5 分钟，甚至可能是 10 分钟，除非你完全被第一个字所吸引，或者你非常好奇该书章节中的内容是什么——也许该书章节是关于你以及你接下来的生活中会发生什么，也许这篇新闻文章是关于你非常关心的事情。

But unless it's one of those specific instances, it's going to be about 5 or 10 minutes before the neural circuits in your brain that are required to understand and digest and commit that material to memory are going to come online at the levels of activity that are going to be required for you to experience that as intense focus, or even as mild focus.

但除非是那些特定的情况之一，否则大约需要 5 到 10 分钟，你大脑中理解、消化和记忆这些材料所需的神经回路才会以你体验高度专注甚至轻度专注所需的活动水平启动。

Because the activity of the brain is always going to be in a push-pull.

因为大脑的活动总是处于推拉状态。

This is extremely important for understanding task switching.

这对于理解任务切换非常重要。

When you go from one task-- and maybe the task is simply to walk over to where the book is located-- to focusing on the material within that book, you have to both engage activity within certain neural circuits, and you need to disengage the activity of other neural circuits.

当你从一项任务（也许任务只是走到书所在的位置）转向专注于该书内的材料时，你必须既参与某些神经回路内的活动，又需要脱离其他神经回路的活动。

Now, sometimes this is referred to as inhibition of certain neural circuits.

现在，有时这被称为某些神经回路的抑制。

Other times, it's just going to be a dissipation of activity of those neural circuits.

其他时候，这只是这些神经回路活动的消散。

They're just going to quiet down, like a dimming of the lights in a particular room, while the activity of other neural circuits increases.

它们会安静下来，就像特定房间的灯光变暗一样，而其他神经回路的活动却会增加。

OK?

好的？

So the first thing that you really need to understand if you want to get better at task switching is that you cannot and you should not expect yourself to immediately drop into a narrow trench of focus or a narrow trench of ability for anything that you're not already extremely skilled at or extremely interested in knowing.

因此，如果你想更好地进行任务切换，你真正需要明白的第一件事是，你不能也不应该指望自己立即陷入专注或能力的狭窄范围，去从事任何你还不太擅长或不太感兴趣的事情。

OK?

好的？

One of the reasons why this is often overlooked is that, for instance, if we receive a text message from somebody and we are very interested in what's contained in that text message, maybe even eagerly anticipating the dot-dot-dot in that little window where the text message is going to arrive, like here it comes, here it comes, here it comes, it's an example of where you are able to immediately pay attention and absorb information.

这一点经常被忽视的原因之一是，例如，如果我们收到某人发来的短信，并且我们对该短信中包含的内容非常感兴趣，甚至可能热切地期待着短信即将到达的那个小窗口中的点点点，就像它来了，它来了，它来了，这是您能够立即关注和吸收信息的一个例子。

For instance, if you're trying to meet somebody in a big city and you need to know exactly where to meet them and you've arrived at the place where you thought you need to be, and then you can't find them, and you're waiting, waiting-- where are you?

例如，如果你想在大城市与某人会面，你需要确切地知道在哪里与他们见面，而你已经到达了你认为你需要去的地方，然后你找不到他们，你就在等待，等待——你在哪里？

Where are you?

你在哪里？

And you know, you're going to commit that information to memory, and you're going to act on it.

你知道，你将把这些信息牢记在心，并据此采取行动。

But when you sit down to read a book of unknown content, or where you have just a general sense of what the content is, or when you sit down to do something like work on a spreadsheet or your taxes or engage in a conversation with somebody, expect a 5- to 10-minute transition period.

但是，当您坐下来阅读一本内容未知的书，或者您只是对内容有一个大致了解，或者当您坐下来做一些事情（例如处理电子表格或纳税或与某人交谈）时，预计会有 5 到 10 分钟的过渡期。

I can't emphasize this enough, because I think a lot of people mistakenly think that they have issues with attention, and perhaps indeed, they have clinically diagnosable attention deficit hyperactivity disorder or some other form of attention deficit disorder.

我怎么强调都不为过，因为我认为很多人错误地认为他们有注意力问题，也许他们确实患有临床上可诊断的注意力缺陷多动障碍或其他形式的注意力缺陷障碍。

Certainly can't rule that out based on this conversation alone.

当然不能仅仅根据这次谈话就排除这一点。

But a lot of people place this unfair burden on themselves to immediately be able to focus on a given task.

但很多人给自己施加了这种不公平的负担，以便能够立即专注于特定的任务。

And this is also true for physical tasks, right?

对于体力任务也是如此，对吗？

If you go to the gym to work out or you're heading out on a run or a cycling expedition, the idea that you would immediately be able to cycle at your peak performance or that you could perform sets and reps in the gym as best as you possibly could without any warmup, without any transition period-- that you could forget about the difficult or maybe even great conversation that you were having on the way in, or that you could forget about other activities that you need to do in the rest of your day-- I mean, that's just completely unfair, and it doesn't match at all the way that your neural circuits work.

如果你去健身房锻炼，或者你要去跑步或骑自行车探险，你会立即能够以最佳表现骑自行车，或者你可以在健身房里尽你所能地完成组数和重复次数，而无需任何热身，没有任何过渡期——你可能会忘记你在路上进行的困难甚至可能是很棒的谈话，或者你可能会忘记你在一天中剩下的时间里需要做的其他活动——我的意思是，这只是完全不公平，而且它与你的神经回路的工作方式完全不匹配。

So you really need to match your expectation of your ability to focus on and perform a given task, whether or not it's cognitive or physical, to the actual underlying biology.

因此，您确实需要将您对专注和执行给定任务（无论是认知任务还是身体任务）的能力的期望与实际的基础生物学相匹配。

OK?

好的？

So that's the first point.

这是第一点。

The second point is that we know that if you want to switch from one task to another task, that you are making it more difficult to drop into full task engagement, or rather, engagement with task B following task A, if you try and go immediately from task A to task B, that even the introduction-- I find this so cool-- even the introduction of an arbitrary but very short transition period of, say, 15 seconds, where you know that you're introducing 15 seconds of transition and you designate it as transition, will allow you to engage in a more efficient and more complete level of task execution on task B, if you introduce even a brief transition period.

第二点是，我们知道，如果你想从一项任务切换到另一项任务，那么你就更难投入到完整的任务参与中，或者更确切地说，在任务 A 之后参与任务 B，如果你尝试立即从任务 A 转到任务 B，即使是介绍——我觉得这很酷——甚至引入任意但非常短的过渡期，比如 15 秒，你知道你正在引入 15 秒的过渡，并将其指定为过渡，也将允许你如果你引入一个短暂的过渡期，那么任务 B 的任务执行就会更加高效、更加完整。

Now, this, I find fascinating.

现在，我觉得这很有趣。

Because what this means is that there are top-down influences.

因为这意味着存在自上而下的影响。

There are literally things that we can tell ourselves, based on an understanding of the underlying mechanisms, that allow us to task-switch better.

基于对底层机制的理解，我们实际上可以告诉自己一些事情，让我们能够更好地进行任务切换。

And this certainly doesn't involve taking any kind of prescription drug or supplement or doing anything differently, except as you go from task A to task B, knowing and designating that a transition period, even a very brief one, where you are not trying to perform task B, and that you've designated, this as a transition period-- I'm not trying to focus on the next thing that I need to do-- I might focus on it inadvertently, but I'm not deliberately trying to focus on it.

这当然不涉及服用任何处方药或补充剂或做任何不同的事情，除了当你从任务 A 转到任务 B 时，知道并指定一个过渡期，即使是一个非常短暂的过渡期，你不会试图执行任务 B，并且你已指定，这是一个过渡期 - 我不是试图专注于我需要做的下一件事情 - 我可能会无意中专注于它，但我不是故意试图专注于它。

Rather, I'm going to think about what I just did and the fact that I'm no longer doing that, kind of leaving it like a fog behind, right?

相反，我会思考我刚刚做了什么，以及我不再这样做的事实，有点像把它抛在身后，对吗？

You're trying to move from this deep trench of attention, hopefully, on task A, or maybe you didn't achieve a deep trench of attention.

你正试图在任务 A 上摆脱这种深层次的注意力，或者也许你没有获得深层次的注意力。

And you're now done with task A, and you're not placing this unfair expectation on your neural circuits to just flip to task B.

现在你已经完成了任务 A，你不会对你的神经回路抱有这种不公平的期望，然后就转向任务 B。

And you're also acknowledging that task B is going to take 5 to 10 minutes to drop into fully.

而且您还承认任务 B 需要 5 到 10 分钟才能完全投入。

We already talked about that.

我们已经讨论过这一点。

But you're going to shorten that 5 to 10 minutes by deliberately introducing a transition period.

但您将通过故意引入过渡期来缩短 5 到 10 分钟。

And what comes in that transition period and its duration is important.

过渡时期发生的事情及其持续时间很重要。

So first, let's deal with the duration.

首先，让我们处理一下持续时间。

How long should the transition period be?

过渡期应该多长？

Well, that is going to scale directly with how long you were in a deep trench of focus for task A.

嗯，这将直接与你专注于任务 A 的时间长短成正比。

But let's assume task A was something that was kind of light for you.

但我们假设任务 A 对你来说有点轻松。

Maybe you're just handling some email.

也许您只是在处理一些电子邮件。

Maybe you're talking to a coworker.

也许你正在和同事说话。

Maybe you were at a board meeting and it was kind of light.

也许你正在参加董事会会议，会议气氛很轻松。

The stuff was just, OK, you're used to this stuff.

这些东西只是，好吧，你已经习惯了这些东西。

This is the stuff that you do all the time.

这是你一直在做的事情。

Now, you're headed back to your desk, or you're headed to your next class, or perhaps you did work out that morning, and now, you're going to head to your place of work.

现在，您要回到办公桌前，或者您要去下一堂课，或者也许您那天早上锻炼了身体，现在，您要前往工作地点。

Or maybe you're leaving work and you're going to engage with family.

或者也许你要辞去工作并与家人团聚。

And you know you need to switch all these cognitive operations.

而且你知道你需要改变所有这些认知操作。

You need to dump the stuff that you were just doing cognitively, and you now need to do a bunch of other things.

你需要扔掉你刚刚在认知上做的事情，你现在需要做很多其他的事情。

Context is switching.

上下文正在切换。

Task is switching.

任务正在切换。

Well, just ask yourself, how deeply was I entrenched in that other activity?

好吧，问问你自己，我对其他活动的投入有多深？

Was my mind flitting to other things?

我的思绪是否转移到了其他事情上？

Or if I was in a deep trench of attention for that given thing, well, then you should give yourself slightly longer for this transition period-- maybe 5 or even 10 minutes, if you have that time.

或者，如果我对某件事高度关注，那么你应该给自己留出稍长的时间来度过这个过渡期——也许 5 分钟甚至 10 分钟，如果你有时间的话。

But even if you give yourself as short as 60 to 90 seconds of transition and you just designate it-- excuse me-- as transition, you're going to benefit in terms of your ability to do the next task.

但是，即使您给自己提供了 60 到 90 秒的过渡时间，并且您只是将其（请原谅）指定为过渡时间，您也会在完成下一个任务的能力方面受益。

So to be very clear, if you were in kind of a light task or something that didn't have much cognitive demand, well, then the transition period can be fairly short.

因此，要非常明确的是，如果您正在执行一项轻松的任务或没有太多认知需求的任务，那么过渡期可能会相当短。

It can be just a couple of minutes.

可能只需几分钟。

Rather, if you were in a deep trench of attention, you really engaged in that first task, I suggest giving yourself a couple of minutes or more, maybe as much as 5 to 10 minutes.

相反，如果你的注意力非常集中，并且你确实专注于第一项任务，我建议你给自己几分钟或更长时间，也许多达 5 到 10 分钟。

But you might not have that much time, in which case, give yourself any kind of transition, even if it's 10 seconds.

但你可能没有那么多时间，在这种情况下，给自己任何形式的过渡，即使是 10 秒。

I certainly have had times in my life, in particular when I was a new assistant professor, meaning before I got tenure, where I remember sitting down to work on a grant, I'd get two lines out, and someone would knock on the door.

我一生中确实有过这样的经历，特别是当我还是一名新助理教授时，也就是说在我获得终身教职之前，我记得坐下来处理一笔资助时，我会写出两行字，有人会敲门。

Hey, where are the-- whatever-- the 30-mil syringes?

嘿，不管怎样，30 密耳注射器在哪里？

Where do we keep the buffers?

我们在哪里保存缓冲区？

Or where's the-- we get this thing?

或者我们在哪里得到这个东西？

And OK, and then I'd have to shift my attention and go back to writing, and then I'd be distracted by something else again, which is not to say that people were distracting me unfairly.

好吧，然后我必须转移注意力，回去写作，然后我又会被其他事情分散注意力，这并不是说人们不公平地分散了我的注意力。

It was simply the case that at that time, my life required being involved in a lot more things than it did as my career progressed, at least in the short term.

只是当时的情况是，我的生活需要参与的事情比我职业生涯的进展要多得多，至少在短期内是这样。

So the point being that if you are deeply engaged in an activity, give yourself a little bit longer in the transition period between them.

所以重点是，如果你深度参与某项活动，就给自己多一点过渡期。

If you are sort of superficially involved in an activity, you need less of a transition period, but you need a transition period.

如果你只是表面地参与一项活动，那么你需要的过渡期较少，但你需要一个过渡期。

What should come during that transition period?

在这个过渡时期应该发生什么？

Well, the most important thing to arrive in that transition period is a relative lack of attention to anything new.

嗯，在这个过渡时期最重要的是对任何新事物相对缺乏关注。

This is what's so destructive about the phone.

这就是手机的破坏性所在。

And keep in mind, I am not one of these people that thinks that smartphones are terrible.

请记住，我不是那些认为智能手机很糟糕的人之一。

In fact, I use mine, plural, very often, all day, often.

事实上，我经常、整天、经常使用我的复数。

Not necessarily during deep cognitive focus, but in between those bouts of focus, I have to text-message people.

不一定是在深度认知聚焦期间，而是在这些聚焦期间，我必须给人们发短信。

I do work on there.

我在那里工作。

I'm on social media.

我在社交媒体上。

So certainly, not demonizing the smartphone.

所以当然，并不是妖魔化智能手机。

However, if you finish a given activity, whether or not it's a cognitive or physical activity, and you are headed to something else that requires you do a new task, and that task requires significant amounts of attention and focus, well, then you would do very well to allow yourself a period of anywhere from 2 minutes to maybe as long as 10 minutes.

然而，如果你完成了一项给定的活动，无论是认知活动还是体力活动，并且你正准备去做其他需要你完成新任务的事情，而该任务需要大量的注意力和集中力，那么你最好给自己留出 2 分钟到 10 分钟的时间。

I know this is going to be very hard for people, but 2 minutes to as long as 10 minutes, where you are not looking at your phone, you're not texting, you're not on social media, you're not foraging for anything.

我知道这对人们来说会非常困难，但是 2 分钟到长达 10 分钟，你不看手机，不发短信，不使用社交媒体，也不寻找任何东西。

In fact, you're trying to limit the total amount of information that you're bringing into your nervous system.

事实上，你正试图限制进入神经系统的信息总量。

Now, you don't have to walk around with eyes closed and try and not hear and not see.

现在，您不必闭着眼睛走来走去，尝试不听也不看。

Let's be practical, folks.

伙计们，让我们务实一点。

That's impossible to do anyway.

无论如何这是不可能的。

You can't shut down your brain while awake.

清醒时你无法关闭大脑。

You can go into states of deeper relaxation.

您可以进入更深度放松的状态。

There's non-sleep deep rest, which we'll talk about in a little bit.

还有非睡眠深度休息，我们稍后会讨论。

But you can't shut off your brain deliberately, OK?

但你不能故意关闭你的大脑，好吗？

Not in any healthy way, that is.

也就是说，这不是以任何健康的方式。

But by introducing these transition zones or transition periods, as we'll call them, of 2 to 10 minutes between different tasks, and making sure that within those transition periods, you are not bringing in new information-- again, another context-- and what are you really doing?

但是，通过引入这些过渡区或过渡期（我们称之为不同任务之间的 2 到 10 分钟），并确保在这些过渡期内，您不会引入新信息（再次，另一个背景），那么您真正在做什么？

Well, you're ensuring that you're not going from task A to task B to task C.

好吧，你要确保你不会从任务 A 转到任务 B，再转到任务 C。

What we're talking about here is trying to limit your task switching between task A and task B and not introducing another task in between.

我们在这里讨论的是尝试限制任务 A 和任务 B 之间的任务切换，而不是在两者之间引入另一个任务。

And you might think that looking at your phone is not a task, right?

您可能会认为看手机并不是一项任务，对吗？

It's so easy.

太容易了。

It's so reflexive.

这真是反射性的。

But it is.

但确实如此。

It's bringing in a lot of new context-- in particular, pictures and movies, which are a tremendous stimulus for the nervous system and anchoring your attention.

它带来了很多新的背景，特别是图片和电影，它们对神经系统有巨大的刺激并可以集中你的注意力。

It's bringing in new ideas, new thoughts that, no matter how hard you try, are going to intrude into your ability to perform task.

它带来了新的想法、新的想法，无论你多么努力，都会影响你执行任务的能力。

So when people say, how do I get better at task switching, I immediately want to say, please don't introduce yet more tasks.

因此，当人们说，我如何更好地进行任务切换时，我立即想说，请不要引入更多任务。

Switching from one task to another is hard enough already.

从一项任务切换到另一项任务已经够困难的了。

Don't introduce another task in between.

不要在两者之间引入其他任务。

Now, some of you might take this to mean that you shouldn't have a conversation with a coworker after a meeting while walking down the hall.

现在，你们中的一些人可能会认为这意味着您不应该在会议结束后沿着大厅走时与同事交谈。

I'm not saying that.

我不是这么说的。

I still encourage people to be social.

我仍然鼓励人们进行社交。

I encourage people to engage in workplace environments.

我鼓励人们参与工作环境。

However, I will say after many years of working in laboratories that at times were quite large-- you walk into the lab and there are a lot of different things going on-- one of the things that you learn how to do, if you're going to get good at your craft, is to not pay attention to what's going on with everyone crowded around a computer looking at who's winning at the World Cup.

然而，我要说的是，在实验室工作了很多年之后，有时实验室规模相当大——你走进实验室，会发现有很多不同的事情发生——如果你想在自己的技术上取得好成绩，你要学会的一件事就是不要关注每个人都围在电脑前看谁在世界杯上获胜时发生的事情。

I'm not trying to insult soccer players here.

我并不是想在这里侮辱足球运动员。

I enjoy soccer, both playing it and observing it.

我喜欢足球，既喜欢踢球，也喜欢观察足球。

But one has to scruff themselves a little bit in trying to limit their attention to a number of different things in the environment and really go from task A to task B in a really dedicated way.

但是，一个人必须稍微努力一下，试图将自己的注意力限制在环境中的许多不同事物上，并以一种真正专注的方式从任务 A 转到任务 B。

Short lists benefit certain people.

简短的名单对某些人有利。

I know a lot of people are listmakers out there.

我知道很多人都是名单制定者。

They like to put two or three things, or maybe 20 things that they're going to accomplish each day.

他们喜欢列出每天要完成的两到三件事，或者也许是 20 件事情。

One of the best tools that I ever learned, both for the sake of task switching but also for sake of just getting things done on a consistent basis-- I picked up while I was a master's student at Berkeley-- a very accomplished professor at that time told me that he writes down, every day, three things that he's going to accomplish and only three things, never more than three.

这是我学过的最好的工具之一，既是为了任务切换，也是为了在一致的基础上完成工作——我在伯克利读硕士时学到的——当时一位非常有成就的教授告诉我，他每天写下他要完成的三件事，而且只写下三件事，永远不会超过三件事。

Now, he also included other activities.

现在，他还包括其他活动。

In fact, he was quite active in his physical life, so he rode his bike to campus.

事实上，他的身体生活相当活跃，所以他骑自行车去校园。

He also was a runner.

他也是一名跑步者。

He also went to the gym.

他还去了健身房。

He did not include those on his list of three things, but he would write down no more than three critical things to do each day.

他没有将这些列入他的三件事清单中，但他每天会写下不超过三件重要的事情。

So he had three critical tasks.

因此，他面临着三项关键任务。

So I've employed that method as well.

所以我也采用了这个方法。

I'll write down one, sometimes two, most often three, but if I can, just one or two tasks that I need to complete each day.

我会写下一项，有时是两项，最常见的是三项，但如果可以的话，只写一两项我每天需要完成的任务。

And everything else is considered part of the, let's just say, automaticity function of my day-- things that I already know how to do that don't require a ton of cognitive focus.

其他一切都被认为是我这一天的自动化功能的一部分——我已经知道如何做的事情不需要大量的认知焦点。

But I limit the things that require a lot of cognitive focus to three things per day.

但我将需要大量认知关注的事情限制为每天三件事。

However, those three things per day can take up many, many hours each, and certainly on the whole.

然而，每天这三件事每一件都会花费很多很多小时，而且总的来说也是如此。

OK, now, there are additional things that one can do to improve your ability to task-switch.

好的，现在，我们可以做一些其他的事情来提高你的任务切换能力。

And one of the things that I found particularly beneficial is not a meditation, but rather is a perceptual exercise.

我发现特别有益的事情之一不是冥想，而是一种感知练习。

And this is a perceptual exercise that I learned about when I was a graduate student, but in a totally different context.

这是我在研究生时学到的一种感知练习，但背景完全不同。

And it has to do with the way that your visual system and the parts of your brain that parse time are related to one another and influence one another.

它与你的视觉系统和大脑中解析时间的部分相互关联并相互影响的方式有关。

Now, the reason this tool makes sense for improving your ability to task-switch is because it turns out that where you focus your visual attention strongly influences the way that your brain parses time.

现在，这个工具之所以对提高你的任务切换能力有意义，是因为事实证明，你的视觉注意力集中在哪里，会强烈影响你的大脑解析时间的方式。

So I'll describe the tool first, and then I'll get a little bit into the underlying mechanisms.

因此，我将首先描述该工具，然后我将深入了解底层机制。

But again, I'll get deep into the underlying mechanisms as well as the tool-- as well as additional tools in a future episode about task switching on the Huberman Lab podcast.

但同样，我将在 Huberman Lab 播客上有关任务切换的未来剧集中深入探讨底层机制和工具以及其他工具。

So if you were to, for instance, close your eyes and not look at anything in your external environment, and just concentrate, for instance, on your breathing or the feeling on the surface of your skin-- I know this is starting to sound like meditation, but trust me, it's not meditation-- your perception of time-- that is, how finely you are slicing time-- would be distinctly different than if you were to open your eyes and focus on a faraway location-- say, way off in the horizon-- and not focus on your bodily sensations.

因此，如果你闭上眼睛，不看外部环境中的任何东西，只专注于你的呼吸或皮肤表面的感觉——我知道这听起来像冥想，但相信我，这不是冥想——你对时间的感知——也就是说，你对时间的切割有多精细——将明显不同于你睁开眼睛并专注于一个遥远的地方——比如说，在地平线上很远的地方——并且不要关注你的身体感觉。

Similarly, if you were to focus your attention on some intermediate location, maybe, let's say, 20 feet away, and simultaneously focus on your internal bodily sensations or the surface of your skin, your perception of time, how quickly time was passing, would also be different than if you closed your eyes or if you were looking at some distant location.

同样，如果你将注意力集中在某个中间位置，比如说 20 英尺外，同时关注你的身体内部感觉或皮肤表面，你对时间的感知、时间流逝的速度也会与你闭上眼睛或看着某个遥远的位置时有所不同。

So the perceptual tool for task switching is a very simple one, and it's one that, frankly, I do every morning and have for many years now, and at least for me, has really enhanced my ability to task-switch.

所以任务切换的感知工具是一个非常简单的工具，坦率地说，我每天早上都会这样做，并且已经使用了很多年，至少对我来说，它确实增强了我的任务切换能力。

And that is to just take a couple of minutes, and this really only takes about two or three minutes.

那就是只需要几分钟，而这实际上只需要大约两三分钟。

And typically, what I will do is I'll start by closing my eyes.

通常，我会做的就是先闭上眼睛。

Oh, I should mention I typically do this in an environment where, ideally, I can see off into the distance, perhaps from a balcony if I'm in an apartment or a house, ideally outdoors.

哦，我应该提到，我通常在一个环境中这样做，理想情况下，我可以看到远处，如果我在公寓或房子里，也许可以从阳台上看到，最好是在户外。

But if I'm indoors, I'll still do this.

但如果我在室内，我仍然会这样做。

I'll just look as far off into the distance as I can when that step is required.

当需要迈出这一步时，我会尽可能地眺望远方。

But I start off by closing my eyes and, essentially, not looking at anything, but directing my brain's focus to either the surface of my body, just what it feels like, what it's in contact with or not in contact with, maybe my breathing.

但我一开始就闭上眼睛，基本上不看任何东西，而是将大脑的注意力集中在身体的表面，感觉如何，接触或不接触的东西，也许是我的呼吸。

Then I'll open my eyes, and I will focus on some location on my body, but my bodily surface, like my hand, at some distance.

然后我会睁开眼睛，我会关注我身体上的某个位置，但我的身体表面，比如​​我的手，在一定距离处。

And I'll focus my attention there, maybe for just 5 to 15 seconds.

我会将注意力集中在那里，也许只持续 5 到 15 秒。

I should mention that the first station, as I call them, where my eyes were closed and I was focusing on my bodily sensations-- I also just do that for about 5 to 15 seconds.

我应该提到的是，我称之为第一站，我闭着眼睛，专注于我的身体感觉——我也只是这样做了大约 5 到 15 秒。

And I don't count specifically.

而且我也不具体数。

Just kind of, roughly, 5 to 15 seconds.

大约 5 到 15 秒。

OK, so second station, you're looking at the surface of your hand.

好的，第二站，你正在看你的手的表面。

And if you like, you can also concentrate on your breathing.

如果你愿意，你也可以专注于呼吸。

But typically, people would just focus on some specific location on their hand.

但通常情况下，人们只会关注手上的某个特定位置。

Then I'll typically lower my hand, then I'll look off into the distance, maybe 5 to 10 feet.

然后我通常会放下手，然后看向远处，也许 5 到 10 英尺。

Doesn't really matter.

真的没关系。

Focus my visual attention there.

将我的视觉注意力集中在那里。

Try and hold that focus for 5 to 15 seconds.

尝试保持焦点 5 到 15 秒。

Then I'll look further off in the distance, maybe further still off into the distance.

然后我会看向更远的地方，也许更远的地方。

Ultimately, what I try and do is look at a location as far off in the distance-- into the distance-- excuse me-- as I possibly can.

最终，我尝试做的就是尽我所能地观察尽可能远的地方——请原谅我。

And I'm also trying to pay attention to my breathing at the same time, just as a way of calibrating my location to the location that I'm looking at and how great that is.

同时我也尝试注意我的呼吸，就像将我的位置校准到我正在查看的位置以及这是多么棒的一种方式。

Then, typically, I'll close my eyes and return my attention to my immediate environment and my breathing, just in the location I'm in.

然后，通常，我会闭上眼睛，将注意力转移到我所处的位置上，我周围的环境和我的呼吸。

So the entire thing only takes about two minutes.

所以整个过程只需要大约两分钟。

Again, starting with eyes closed, focusing on self, 5 to 15 seconds, then eyes open, focusing on surface of one's body, that is focusing one's visual attention, 5 to 15 seconds, maybe 10 feet away, then maybe 50 away, if you're in the metric system, meters, folks, works just as well.

再次，从闭上眼睛开始，专注于自己，5到15秒，然后睁开眼睛，专注于一个人的身体表面，也就是集中一个人的视觉注意力，5到15秒，也许10英尺远，然后也许50英尺远，如果你使用公制，米，伙计们，效果也一样。

These distances do not have to be precise-- and then, off to the horizon, and then back to one's immediate location by closing one's eyes.

这些距离不必是精确的——然后，离开地平线，然后闭上眼睛回到自己的直接位置。

Now, what is happening when one does this perceptual exercise?

现在，当一个人进行这种感知练习时会发生什么？

And again, it's a perceptual exercise.

再说一遍，这是一种感知练习。

It's a visual perceptual exercise.

这是一种视觉感知练习。

Well, what's happening is you are shifting your visual focus, obviously.

嗯，显然，发生的事情是你正在转移你的视觉焦点。

But you're also shifting the way in which you fine-slice or thick-slice time.

但你也改变了对时间进行细切或厚切的方式。

Now, your ability to recognize consciously, whether or not your thin-slicing or thick-slicing time, is much harder to get a grasp of than it is to get a grasp of, whether or not you're looking at your hand, or often in the distance.

现在，你有意识地识别的能力，无论你的薄切时间还是厚切时间，都比掌握你是否在看着你的手，或者经常在远处看要困难得多。

That's kind of obvious.

这很明显。

But what we know for sure is that as you shift your attention from your immediate environment, out to different designated locations in your environment, and your time perception shifts accordingly, you're essentially training your brain to shift visual focus and the way in which you process in the time domain.

但我们可以肯定的是，当你将注意力从周围的环境转移到环境中不同的指定位置时，你的时间感知也会相应变化，你实际上是在训练你的大脑转移视觉焦点以及你在时域中的处理方式。

And this is important in the context of task-switching, because so much of task-switching is not just to understand, OK, I'm going from reading to running, or from running to reading, and the different types of operations that are required in one case versus the other, but also a shift in the neural circuits that underlie your perception of time.

这在任务切换的背景下很重要，因为如此多的任务切换不仅仅是为了理解，好吧，我要从阅读到跑步，或者从跑步到阅读，以及一种情况与另一种情况所需的不同类型的操作，而且还涉及构成你时间感知的神经回路的转变。

And again, this is a topic that deserves a much more elaborate discussion.

再说一遍，这是一个值得更详细讨论的话题。

But so much of our ability to execute a task with high proficiency has to do with getting our thinking and our actions into the correct time domain.

但是，我们高效地执行任务的能力很大程度上与我们的思维和行动进入正确的时域有关。

Now, when I say "time domain," I know a number of people can get confused, because time is time, right?

现在，当我说“时域”时，我知道很多人可能会感到困惑，因为时间就是时间，对吧？

People think, what do you mean by time domain?

人们想，时域是什么意思？

Space domain makes sense.

空间域是有道理的。

Here, I'm not talking about outer space.

在这里，我不是在谈论外太空。

Whether or not you're looking in one location or another, close to your body or far away from your body or different domains of space-- but the time domain is a little trickier for most people to understand.

无论您是否在一个位置或另一个位置、靠近您的身体或远离您的身体或不同的空间域进行观察，但时域对于大多数人来说有点难以理解。

So just think of it this way.

所以就这样想吧。

When you see a slow motion movie, what you're seeing is a movie that was shot at a high frame rate, many frames per second.

当您观看慢动作电影时，您看到的是一部以高帧速率（每秒许多帧）拍摄的电影。

OK?

好的？

The typical smartphone shoots movies at about 60 frames per second, some older ones 30 frames per second, the slow-mo function on your smartphone is actually a high-frame-rate function.

典型的智能手机拍摄电影的速度约为每秒 60 帧，一些较旧的智能手机为每秒 30 帧，智能手机上的慢动作功能实际上是高帧率功能。

You took the same movie, but you took it at a higher frame rate.

您拍摄了同一部电影，但以更高的帧速率拍摄。

So you've got a lot more images.

所以你有更多的图像。

Therefore, you can generate slow motion.

因此，您可以生成慢动作。

So with your visual system, when you focus very close in to your body, or you're focused on bodily sensations in your immediate environment, you are fine-slicing in the time domain, more so than when you are looking further off in the distance.

因此，对于你的视觉系统来说，当你的注意力非常接近你的身体时，或者你专注于你周围环境中的身体感觉时，你会在时域中进行精细切片，比当你在远处看更远时更是如此。

Similarly, when you engage in one type of task, like a board meeting or a Zoom meeting or a conversation with friends, you are in a very different set of neural circuit functions than when you sit down to read or learn math or lift weights or go to therapy or go for a walk with your dog, for instance.

同样，当你从事一种类型的任务时，比如董事会会议、Zoom 会议或与朋友交谈，你所处于的神经回路功能与你坐下来阅读、学习数学、举重、接受治疗或与狗散步时的神经回路功能截然不同。

Now, it should be clear why when you move from task A to task B, you want to, A, introduce a transition period.

现在，应该清楚为什么当您从任务 A 转移到任务 B 时，您想要 A 引入一个过渡期。

It can be very brief.

它可以非常简短。

Maybe you don't even have time for the two-minute transition period.

也许你甚至没有时间度过两分钟的过渡期。

You just say, OK, I'm in a transition period between task A and task B.

你只需说，好吧，我正处于任务 A 和任务 B 之间的过渡期。

I'm moving from this thing to that thing.

我正在从这件事转向那件事。

I just need, like, 10 seconds.

我只需要 10 秒钟。

I'm going to recognize, I'm going to count down 10 to 1, or 1 up to 10.

我会认识到，我会从 10 倒数到 1，或者从 1 倒数到 10。

Doesn't matter.

没关系。

This is transition time.

这是过渡时间。

But this is not a time to look at my phone or to be in lots of different time domains.

但现在不是看手机或处于许多不同时域的时候。

Now, you might say, well, does that mean I shouldn't look at the horizon while I'm walking from my meeting back to my desk?

现在，您可能会说，这是否意味着我在从会议回到办公桌的路上不应该看着地平线？

No. No, no, no. That's not the way that your brain works.

不，不，不，不。这不是你的大脑工作的方式。

It doesn't anchor to things that just happen to be in your environment, unless they're of particular interest.

它不会锚定恰好出现在您环境中的事物，除非它们特别令人感兴趣。

What I'm saying is set a transition period between tasks-- ideally, 2, maybe as long as 10 minutes.

我的意思是在任务之间设置一个过渡期——理想情况下是 2 分钟，也许长达 10 分钟。

I'm also saying that when you switch between tasks, or when you initiate your first major task of the day, please expect, do expect, a period in which it's hard to get into the groove, so to speak.

我还想说的是，当你在任务之间切换时，或者当你开始当天的第一个主要任务时，请期待，确实期待，一个很难进入最佳状态的时期，可以这么说。

And in addition to that, I recommend having some of practice-- and I described the practice that I've used for some period of time now, at least for me, to great success-- where you are deliberately shifting your visual attention between different locations close to you and far away, and you're doing that as a perceptual practice.

除此之外，我建议进行一些练习——我描述了我现在已经使用了一段时间的练习，至少对我来说，取得了巨大的成功——你故意在靠近你和远离你的不同位置之间转移你的视觉注意力，你正在这样做作为一种感知练习。

Again, the whole thing only takes about two minutes, maybe three minutes.

同样，整个过程只需要大约两分钟，也许三分钟。

And you don't even need to do it every day.

而且您甚至不需要每天都这样做。

I happen to do it every day, but I miss the occasional day here and there.

我碰巧每天都这样做，但我偶尔会怀念偶尔的一天。

And even if you were to do this perceptual practice once a week or three times a week, I'm certain that you'll benefit.

即使您每周进行一次或每周三次这种感知练习，我也确信您会受益。

Because in doing that perceptual practice, there's also an immediate recognition of the sorts of shifts that your brain is required to engage in any time you move from task A to task B or from task B to task C.

因为在进行这种感知练习时，当您从任务 A 转移到任务 B 或从任务 B 转移到任务 C 时，您的大脑也会立即识别出需要进行哪些转换。

And you start to see and feel-- literally, see and feel-- the way that transition occurs, and that it takes a little bit of time, but that you can accelerate that transition, if you understand that, oh, when I'm looking here and engaging in this type of behavior or sets of tasks, and then I'm now going to be expected to do another task in a completely different type of environment, that the brain is going to be required to shift over the neural circuits that are active and less active in order to do that, but that you can accelerate that process by practicing it, using that perceptual tool that I described.

你开始看到并感觉到——字面意义上的，看到并感觉到——这种转变发生的方式，这需要一点时间，但是你可以加速这种转变，如果你明白，哦，当我看着这里并从事这种类型的行为或一组任务时，然后我现在将被期望在完全不同类型的环境中完成另一项任务，为了做到这一点，大脑将需要切换活跃和不太活跃的神经回路，但是你可以通过使用我描述的感知工具进行练习来加速这一过程。

So there, I covered some specific tools that one can use to enhance one's ability to task-switch, touching on a bit of the underlying neurobiology and why transition periods are useful, if not required.

因此，我介绍了一些可以用来增强任务切换能力的特定工具，涉及一些基础神经生物学以及为什么过渡期是有用的（如果不是必需的）。

If you think about it, there's always a transition period when task switching.

仔细想想，任务切换总有一个过渡期。

But here, you're taking conscious control over that transition period.

但在这里，你正在有意识地控制这个过渡期。

There are additional tools for enhancing one's ability to task-switch.

还有其他工具可以增强任务切换的能力。

They tend to be somewhat specific for the certain kinds of cognitive or physical tasks that one needs to do.

它们往往在某种程度上专门针对人们需要完成的某些类型的认知或身体任务。

The example of chess-boxing that I gave earlier-- a great example of task switching at its extreme, terrible example of a practice space-time bridging.

我之前举的国际象棋拳击的例子——一个极端的任务切换的好例子，一个练习时空桥接的可怕例子。

Very safe.

非常安全。

I can't think of any way in which it might be dangerous, although please don't do it while driving or while operating any other machinery-- but by all accounts, very safe, zero cost, and we talked about some of the other tools for task switching as well.

我想不出任何可能会造成危险的方式，尽管请不要在驾驶或操作任何其他机械时这样做——但从各方面来看，它非常安全，零成本，我们还讨论了一些用于任务切换的其他工具。

Our next question is about brain fog.

我们的下一个问题是关于脑雾。

And the particular question is, what can I do in order to avoid getting brain fog?

特别的问题是，我该怎么做才能避免脑雾？

And what can I do when I have brain fog and I want to shut it off?

当我有脑雾并且我想将其关闭时我该怎么办？

OK, well, this is an excellent question, because a lot of people struggle with brain fog.

好吧，这是一个很好的问题，因为很多人都在与脑雾作斗争。

But we need to define what brain fog is, because there are a lot of reasons why one can feel like they might have brain fog.

但我们需要定义什么是脑雾，因为有很多原因可以让人感觉自己可能患有脑雾。

But we're going to be better off answering this question if we define what brain fog is from a bit of a physiological standpoint.

但如果我们从生理学的角度来定义脑雾是什么，我们就能更好地回答这个问题。

And while there isn't one single operational definition for brain fog-- by the way, an operational definition is a definition that most or everyone in a given field agrees upon.

虽然脑雾没有一个单一的操作定义——顺便说一句，操作定义是特定领域中大多数或每个人都同意的定义。

I think it's fair to say that when people talk about brain fog, they're talking about an inability to concentrate, and it's often accompanied by sleepiness, daytime sleepiness in particular.

我认为可以公平地说，当人们谈论脑雾时，他们谈论的是无法集中注意力，而且它通常伴随着困倦，尤其是白天的困倦。

So we can define brain fog as a major challenge, because indeed, many people report having brain fog, and some people, in fact, suffer from chronic brain fog.

因此，我们可以将脑雾定义为一项重大挑战，因为确实，许多人报告患有脑雾，而事实上，有些人患有慢性脑雾。

Whenever it is they try and focus on something for sake of learning or just focus their attention on even a conversation, their mind starts to drift.

每当他们为了学习而尝试专注于某件事，或者只是将注意力集中在谈话上时，他们的思维就会开始漂移。

And it's important to point out that brain fog is distinct from the symptoms of ADHD, Attention Deficit Hyperactivity Disorder.

需要指出的是，脑雾与注意力缺陷多动症（注意力缺陷多动症）的症状不同。

And while, certainly, people who have ADHD can also suffer from brain fog, the two things, or rather their symptomology, is thought to be distinct.

当然，患有多动症的人也可能患有脑雾，但这两种情况，或者更确切地说，它们的症状，被认为是不同的。

We can quickly deal with the distinction between ADHD symptomology and brain fog by saying that the symptomology of ADHD most often-- not always, but most often-- is associated with elevated levels of arousal but difficulty guiding one's attention and keeping one's attention on a given task, especially tasks that one is not that excited about.

我们可以快速处理 ADHD 症状和脑雾之间的区别，因为 ADHD 的症状最常见（并非总是如此，但最常见）与觉醒水平升高有关，但难以引导一个人的注意力并将注意力集中在特定任务上，尤其是一个人不那么兴奋的任务。

Right?

正确的？

Keep this in mind-- people with ADHD can maintain high levels of attention, but typically, those high levels of attention are restricted to activities or topics that they are very interested in or excited about, but it's the other stuff that they really have challenges with.

请记住这一点——患有多动症的人可以保持高度的注意力，但通常情况下，这些高度的注意力仅限于他们非常感兴趣或兴奋的活动或主题，但这是他们真正面临挑战的其他事情。

Now, the typical presentation of brain fog is that it is not associated with high levels of arousal that are creating difficulties in maintaining attention.

现在，脑雾的典型表现是，它与导致维持注意力困难的高水平唤醒无关。

Rather, it's as if one is in a bit of a cloud, or fog, as the name implies, that has one feeling like they're being sort of pulled under, that their levels of arousal are actually very low or are diminishing when they try and focus.

相反，就好像一个人处于一朵云或雾中，顾名思义，有一种感觉他们被拉到了下面，当他们试图集中注意力时，他们的唤醒水平实际上非常低或正在减弱。

So somebody will sit down to read or write or learn something or pay attention to a conversation or a lecture, and it's as if they're being pulled under.

因此，有人会坐下来阅读或写作或学习一些东西或关注对话或讲座，就好像他们被拉下来一样。

Their levels of autonomic arousal are going down.

他们的自主唤醒水平正在下降。

OK?

好的？

So that's one of the key distinctions between ADHD and brain fog-- is with ADHD, elevated levels of autonomic arousal-- typically, not always-- and with brain fog-- typically, not always-- lower levels of autonomic arousal, or even downward-trending levels of autonomic arousal.

因此，这是 ADHD 和脑雾之间的关键区别之一，对于 ADHD，自主神经唤醒水平升高（通常但不总是），而脑雾（通常但不总是）自主神经唤醒水平较低，甚至自主神经唤醒水平呈下降趋势。

And autonomic arousal is the way that we refer to levels of energy, but in more physiological terms.

自主唤醒是我们指代能量水平的方式，但从更生理的角度来说。

OK.

好的。

So the question was, what can one do to avoid getting brain fog, and what can one do to deal with brain fog to eliminate it when one has it?

那么问题是，我们可以做什么来避免脑雾，以及当我们有脑雾时，我们可以采取什么措施来消除它呢？

OK, so let's talk about what one can do to avoid getting brain fog.

好吧，让我们来谈谈如何避免脑雾。

In answering a question like this, we have to first acknowledge that there are going to be direct ways of avoiding brain fog, and there are going to be indirect ways of avoiding brain fog.

在回答这样的问题时，我们必须首先承认，有避免脑雾的直接方法，也有避免脑雾的间接方法。

What do I mean by that?

我这么说是什么意思？

Direct ways of dealing with anything, biologically, psychologically, et cetera, means tapping into the very mechanisms that create the thing that you're trying to avoid.

从生物学上、心理上等角度处理任何事情的直接方法，意味着利用那些产生你试图避免的事情的机制。

OK?

好的？

Indirect approaches are the things that set the landscape for or the opportunity to deal with something.

间接方法是为处理某事奠定基础或提供处理某事的机会的事情。

So oftentimes, on the podcast, I will distinguish between factors that mediate a given process that are involved directly in a process, versus factors that modulate a process.

通常，在播客上，我会区分直接参与流程的调解特定流程的因素与调节流程的因素。

And the example I always give is the same one I'll give you now, which is, if there were to be an alarm in the building that I happen to be podcasting from right now, my attention would shift.

我经常举的例子和我现在给你们的例子是一样的，那就是，如果我现在正在播客的大楼里响起警报，我的注意力就会转移。

My level of alertness would shift.

我的警觉程度会发生变化。

But we don't say that building alarms actually mediate levels of attention and arousal.

但我们并不是说建立警报实际上可以调节注意力和唤醒程度。

Rather, they can modulate levels of attention and arousal.

相反，它们可以调节注意力和唤醒水平。

The factors that mediate levels of attention and arousal are things like epinephrine, norepinephrine, the amount of activity in particular brain circuits, et cetera.

介导注意力和唤醒水平的因素包括肾上腺素、去甲肾上腺素、特定脑回路的活动量等等。

And of course, we devote a lot of time and attention to talk about those mediating mechanisms on the Huberman Lab podcast.

当然，我们投入了大量的时间和精力在休伯曼实验室播客上讨论这些中介机制。

OK.

好的。

So if we want to talk about what can one do to avoid getting brain fog, we need to first think about modulating the indirect factors.

因此，如果我们想谈论如何避免脑雾，我们需要首先考虑调节间接因素。

And the big one here is going to be, avoid poor or insufficient amounts of sleep.

这里最重要的一点是，避免睡眠不足或不足。

OK, it's sort of a "duh."

好吧，这有点“呃”。

And it's a "duh," because all of us are familiar with the feeling of having not been rested enough, or had a night's sleep that just was kind of a toss-and-turn night, or a night's sleep that follows a particularly stressful psychological event, where you go to sleep and you're asleep, but you're dealing with something, you're grappling-- you might even be going through these little micro arousals or wakings throughout the night, and you sort of know you are.

这是一个“呃”，因为我们所有人都熟悉没有得到充分休息的感觉，或者一整夜的睡眠只是一个翻来覆去的夜晚，或者在一个特别有压力的心理事件之后的一夜睡眠，你睡着了，你睡着了，但你正在处理一些事情，你正在挣扎 - 你甚至可能会在整个晚上经历这些微小的微觉醒或醒来，你有点知道你是。

You wake up in the morning, and you know that the state that you're in when you wake up is very different than the one you were in throughout the night, but you just don't feel rested.

你早上醒来，你知道你醒来时的状态与你整夜的状态有很大不同，但你就是感觉没有休息好。

You don't feel that deep sense of rest, that get-up-and-go that hopefully arrives within the minutes or at least hour after you wake up.

你不会感受到那种深层的休息感，那种起床后的感觉，希望在你醒来后的几分钟或至少一个小时内就能实现。

OK, so you have to get a great night's sleep if you want to be able to pay attention and to avoid brain fog in your daily cognitive and physical activities-- indeed, all activities.

好的，如果您希望能够在日常认知和身体活动（实际上是所有活动）中集中注意力并避免脑雾，那么您必须睡个好觉。

So I've covered the topic of sleep on a good number of Huberman Lab podcasts.

因此，我在大量休伯曼实验室播客中讨论了睡眠主题。

And I'll refer you to just a few resources in our podcast site that can really help you improve the quality and duration of your sleep.

我将向您推荐我们播客网站上的一些资源，这些资源可以真正帮助您提高睡眠质量和持续时间。

These things, by the way, are all accessible at zero cost.

顺便说一句，这些东西都是可以零成本获得的。

There's the "Master Your Sleep" podcast episode that I did a couple of years ago that is still very popular.

我几年前制作的“掌握你的睡眠”播客节目仍然很受欢迎。

Again, timestamps-- you can navigate to the tools, or you can hear about the science underlying the tools and the tools.

再说一遍，时间戳——您可以导航到工具，或者您可以了解工具和工具背后的科学知识。

There's the "Perfect Your Sleep" episode.

有“完美你的睡眠”这一集。

There's the guest episode with sleep expert and neuroscientist Dr. Matthew Walker from UC Berkeley, who also wrote the fabulous book why we sleep.

其中有来自加州大学伯克利分校的睡眠专家和神经科学家马修·沃克博士的客串节目，他还写了一本精彩的书《我们为什么睡觉》。

And there is a zero-cost toolkit for sleep that you can access by going to hubermanlab.com.

还有一个零成本的睡眠工具包，您可以通过访问 hubermanlab.com 来访问。

Simply go to the Menu function, scroll down to Newsletter, and sign up for the newsletter by providing your email.

只需转到菜单功能，向下滚动到时事通讯，然后通过提供您的电子邮件来注册时事通讯。

By the way, we don't share your email with anybody.

顺便说一句，我们不会与任何人分享您的电子邮件。

And you can also see previous newsletters in the form of PDFs right there, including the "Toolkit for Sleep."

您还可以在那里查看以前的 PDF 形式的时事通讯，包括“睡眠工具包”。

"Toolkit for Sleep" and those other episodes describes the things that you should really do each and every day and night in order to ensure the best possible night's sleep.

“睡眠工具包”和其他剧集描述了您每天每晚真正应该做的事情，以确保获得最佳的夜间睡眠。

And I'll just highlight a few of those now, but really, the resources I just described are the place to go to get the full extent of the tools.

现在我将重点介绍其中的一些内容，但实际上，我刚才描述的资源是获取这些工具全部功能的地方。

The most important thing for getting a great night's sleep is going to be the thing I always talk about, which is to get sunlight in your eyes, or if you don't have access to sunlight, bright light in your eyes in the first hours after waking.

要获得良好的睡眠，最重要的事情就是我经常谈论的事情，那就是让阳光照射到您的眼睛中，或者如果您无法接触到阳光，请在醒来后的头几个小时内让明亮的光线照射到您的眼睛中。

Ideally, as soon as you wake up, you get sunlight into your eyes.

理想情况下，当您醒来时，阳光就会进入您的眼睛。

But depending on time of year location, et cetera, you might not be able to do that.

但根据一年中的时间、地点等，您可能无法做到这一点。

But as soon as you possibly can get at least 10 to 15 minutes of sunlight in your eyes early in the day, and if you don't have access to sunlight for whatever reason, try and get some bright light in your eyes.

但是，只要您能够在一天早些时候让眼睛接受至少 10 到 15 分钟的阳光照射，并且如果您因某种原因无法接触到阳光，请尝试让一些明亮的光线照射到您的眼睛。

You don't necessarily have to purchase a daylight simulator.

您不一定必须购买日光模拟器。

Those can be very expensive.

这些可能非常昂贵。

But if you need to, you certainly can.

但如果你需要的话，你当然可以。

We don't have any relationship to any SAD lights, as they're called, or any SAD light vendors.

我们与任何所谓的 SAD 灯或任何 SAD 灯供应商没有任何关系。

You can also get a 900-lux LED light that you can purchase at fairly low cost online.

您还可以以相当低的价格在线购买 900 勒克斯的 LED 灯。

Again, I have no relationship to any of those light sources, financially or otherwise.

再说一次，我与这些光源没有任何关系，无论是经济上还是其他方面。

But those are good ways to get light in your eyes-- that is, bright light in your eyes-- if you don't have access to sunlight.

但如果您无法接触到阳光，那么这些都是让眼睛接受光线的好方法，也就是说，让明亮的光线进入您的眼睛。

But-- and this is a very important point-- there is really no artificial source that compares to the quality and effect of getting sunlight in your eyes early in the day, especially within that first hour or two after waking, and doing that on a consistent basis.

但是——这是非常重要的一点——确实没有任何人工来源可以与在一天早些时候（尤其是在醒来后的头一两个小时内，并持续这样做）将阳光照射到眼睛的质量和效果相比。

That's the key.

这就是关键。

Do it on a consistent basis.

在一致的基础上进行。

And all the details of how to do that-- for instance, you don't want to wear sunglasses or do it through a windshield or through a window.

以及如何做到这一点的所有细节 - 例如，您不想戴太阳镜或通过挡风玻璃或窗户进行操作。

It's fine to wear glasses, corrective lenses, that is, or eyeglasses.

戴眼镜、矫正镜片或框架眼镜都可以。

However, how long to do it, the importance of blinking to protect your eyes, all of that is included in the "Toolkit for Sleep" and the episodes of the Huberman Lab podcast I refer to.

然而，要多长时间、眨眼以保护眼睛的重要性，所有这些都包含在“睡眠工具包”和我提到的 Huberman Lab 播客的剧集中。

So that's the biggie for getting a great night's sleep.

因此，这是获得良好睡眠的关键。

The other biggie for getting a great night's sleep is to avoid drinking caffeine after 2 or 3 PM, and certainly within the eight hours, and ideally, within the 12 hours before bedtime.

获得一夜好眠的另一个重要因素是避免在下午 2 点或 3 点之后饮用咖啡因，当然是在 8 小时内，最理想的是在睡前 12 小时内。

And I know, I know, I know that everybody says they can drink caffeine and then fall asleep without any trouble, but the architecture of that sleep is not going to be as good as it would be if you avoided caffeine in the eight, and ideally, 10 or 12 hours before you go to sleep.

我知道，我知道，我知道每个人都说他们可以喝咖啡因，然后毫无困难地入睡，但睡眠的结构不会像你在睡觉前八个小时，最好是十到十二个小时避免咖啡因那样好。

So you want to avoid that caffeine as you're heading into the second half of your day, certainly, and maybe even a little bit earlier.

所以，当你进入一天的后半段时，当然，甚至可能更早一点，你要避免摄入咖啡因。

And the third thing, which is really a biggie for getting the best possible night's sleep, is to avoid bright-light exposure between the hours of 10:00 PM and 4:00 AM.

第三件事是避免晚上 10:00 到凌晨 4:00 之间暴露在强光下，这对于获得最佳夜间睡眠来说确实很重要。

If you wake up in the middle of the night and you need to go to the restroom or something, try and use dim lights.

如果您半夜醒来需要去洗手间或其他什么地方，请尝试使用昏暗的灯光。

Try and especially avoid overhead, bright lights.

尽量避免头顶上的明亮灯光。

If you absolutely have to look at your phone in the middle of the night, really dim it down or get rid of all the blue light.

如果您必须在半夜看手机，请将其调暗或去掉所有蓝光。

There's a feature that allows you to do that and that I'll talk about in an Instagram post coming up soon.

有一个功能可以让您做到这一点，我将在即将发布的 Instagram 帖子中讨论该功能。

But basically, you want to avoid bright-light exposure to your eyes as the nighttime is approaching.

但基本上，随着夜间的临近，您需要避免眼睛受到强光照射。

And of course, for reasons related to parties and going out, for reasons related to medical emergencies, or things that you have to do between the hours of 10:00 PM and 4:00 AM, there will be nights when you view bright light between 10:00 PM and 4:00 AM.

当然，由于与聚会和外出相关的原因，由于与医疗紧急情况相关的原因，或者您必须在晚上 10:00 到凌晨 4:00 之间做的事情，在晚上 10:00 到凌晨 4:00 之间，有时您会看到明亮的光线。

I hope that's for good reasons, not bad or emergency reasons.

我希望这是出于好的原因，而不是坏的或紧急的原因。

But don't obsess over the fact that you looked at a little bit of bright light in the middle of the night or you had a night out.

但不要沉迷于你在半夜看到一点亮光或者你出去过夜的事实。

That's not the point here.

这不是重点。

The point is that you want to be as consistent as possible about the bright-light exposure early in the day, about avoiding caffeine within 8, 10, maybe even 12 hours prior to bedtime, and avoiding bright-light exposure to your eyes between the hours of 10:00 PM and 4:00 AM on most nights.

关键是，您要尽可能一致地坚持每天早些时候接触强光，在睡前 8、10、甚至 12 小时内避免摄入咖啡因，并在大多数晚上的晚上 10:00 到凌晨 4:00 之间避免眼睛接触强光。

You have to live your life.

你必须过你的生活。

These things aren't possible to do all the time.

这些事情不可能一直做。

But those are the biggies.

但这些都是大事。

And then, the rest of the items, which are also biggies but I don't have time to go into in depth here, are contained within the resources that I talked about earlier.

然后，其余的项目也很重要，但我没有时间在这里深入讨论，它们包含在我之前谈到的资源中。

OK, so the reason I went on this riff about sleep and the importance of getting sleep is that if you are not sleeping well, you can't really say you have brain fog per se.

好的，所以我继续谈论睡眠和睡眠重要性的原因是，如果你睡得不好，你就不能说你本身就有脑雾。

Most likely, what's happening is that there are indirect reasons related to the known effects of sleep deprivation on cognition and focus and attention that are causing excessive daytime sleepiness and what you're referring to as brain fog.

最有可能的是，存在与睡眠剥夺对认知、注意力和注意力的已知影​​响相关的间接原因，导致白天过度嗜睡以及您所说的脑雾。

But it is an indirect modulatory-- in this case, negative-- force on your ability to concentrate.

但这是对你集中注意力能力的间接调节（在这种情况下是负面的）力量。

It's creating brain fog.

它正在产生脑雾。

So put quite simply, the big one for avoiding getting brain fog is going to be to make sure that you're getting the best possible night's sleep on a consistent basis.

简而言之，避免脑雾的最重要因素是确保您持续获得最佳的夜间睡眠。

Now, with that said, there are some biological mechanisms-- in particular, neural circuit and neurochemical-based mechanisms-- that are associated with brain fog.

话虽如此，有一些生物机制——特别是神经回路和基于神经化学的机制——与脑雾有关。

So these are things like diminished levels of the so-called catecholamines, dopamine, norepinephrine, and epinephrine, which are released both in the brain and body, that when are present at diminished levels, that levels are too low, you're going to experience something like brain fog.

所谓的儿茶酚胺、多巴胺、去甲肾上腺素和肾上腺素的水平降低，这些物质在大脑和身体中都会释放，当它们的水平降低时，即水平太低，你就会经历类似脑雾的感觉。

And that's because of the role of these catecholamines in both arousal and in attention, as well as learning, for that matter.

这是因为这些儿茶酚胺在唤醒、注意力以及学习方面都发挥着作用。

Now, there are a variety of things that you can do to increase the catecholamines and offset brain fog.

现在，您可以采取多种措施来增加儿茶酚胺并抵消脑雾。

And these span the typical array of options when thinking about how to tap into your biology, or for that matter, your psychology in any way.

当考虑如何以任何方式利用你的生物学或心理学时，这些涵盖了典型的一系列选择。

There are behavioral tools, meaning do's as well as don'ts.

有一些行为工具，意味着该做什么和不该做什么。

There are nutritional tools, including do's and don'ts.

有一些营养工具，包括该做和不该做的事情。

There are supplement-based tools, and of course, there are pharmaceutical-based tools, prescription drugs.

有基于补充剂的工具，当然，还有基于药物的工具、处方药。

So as far as behavioral tools go, we can divide it into two actionable categories.

就行为工具而言，我们可以将其分为两个可操作的类别。

The first is going to be intense effort, in particular, exercise effort.

第一个是强烈的努力，特别是锻炼努力。

So we know that intense exercise, in particular, exercise that takes place over a fairly short duration of time-- so as little as five minutes, but extending out to about 45 minutes-- is going to increase the catecholamines, dopamine, norepinephrine, and epinephrine quite considerably, and leads to a fairly long-lasting increase in alertness and attention.

因此我们知道，剧烈运动，尤其是持续时间相当短的运动（短至五分钟，但延长至约 45 分钟）会相当大地增加儿茶酚胺、多巴胺、去甲肾上腺素和肾上腺素，并导致警觉性和注意力相当持久地增加。

Now, the typical forms of intense exercise that people employ when they're trying to increase catecholamines, and in doing so, also feelings of well-being, but at least in part to increase their levels of attention, that sort of feeling of feeling good all day, or I felt better after I trained.

现在，人们在尝试增加儿茶酚胺时采用的典型剧烈运动形式，这样做也会带来幸福感，但至少部分是为了提高他们的注意力水平，那种整天感觉良好的感觉，或者训练后我感觉更好。

High-intensity exercise pertains to resistance training.

高强度运动属于阻力训练。

So this can be done with bodyweight machines or free weights or some combination of those.

因此，这可以通过自重器械或自由重量器械或这些器械的组合来完成。

It could also refer to sprint intervals.

它也可以指冲刺间隔。

And we did an entire series on different forms of exercise with Dr. Andy Galpin.

我们和安迪·加尔平博士一起做了一系列不同形式的锻炼。

You can find that also at hubermanlab.com.

您也可以在 hubermanlab.com 上找到该内容。

We also have a toolkit in the toolkit newsletter that I mentioned a bit earlier that details the exercise regimen that I follow, that includes both intense training as well as longer-distance-- let's just call it low-intensity training, cardiovascular training and so forth.

我们在工具包时事通讯中还有一个工具包，我之前提到过，它详细介绍了我遵循的锻炼方案，包括高强度训练和长距离训练——我们姑且称之为低强度训练、心血管训练等等。

So if you want details on how to do this type of training, you can find that there, again, at completely zero cost.

因此，如果您想了解如何进行此类培训的详细信息，您可以在那里找到，而且成本完全为零。

But intense exercise is going to be exercise where you're really taxing your cardiovascular and/or musculoskeletal system.

但剧烈运动确实会给心血管和/或肌肉骨骼系统带来负担。

So in the context of resistance training, this could take the form of circuit training, but more typically, it's going to take the form of sets and repetitions of resistance exercise, where you're pushing either to failure-- that is, an inability to move the weight or your body for another repetition in good form-- or close to that.

因此，在阻力训练的背景下，这可以采取循环训练的形式，但更典型的是，它会采取阻力训练的组数和重复的形式，在这种情况下，你要么会失败——也就是说，无法移动重量或身体以良好的形式进行另一次重复——要么接近失败。

And as a consequence, you're going to be quite out of breath, at least at the end of those sets, or for cardiovascular-type training, it's going to be more of the interval or high-intensity interval training, or simply high-intensity training, that are going to get your heart rate elevated to about 80% of maximum, or approximately 80% of maximum.

结果，你会气喘吁吁，至少在这些组结束时，或者对于心血管类型的训练，更多的是间歇或高强度间歇训练，或者只是高强度训练，这将使你的心率升高到最大值的 80% 左右，或者最大值的 80% 左右。

It could be 75, could be 85, or even higher, 90.

它可能是 75，可能是 85，甚至更高，90。

The sorts of exercise that you decide to employ, whether or not it's sprinting or cycling or rowing, is going to depend on what you can do safely, that is without injuring yourself.

您决定采用的运动类型，无论是短跑、骑自行车还是划船，都取决于您可以安全地进行哪些运动，即不会伤害自己。

I always say, whatever exercise you're doing, whether or not it's resistance training, or whether or not it's cardiovascular training, you need to pick movements that you can do at a given intensity without harming yourself, so that you can come back and do more exercise, ideally, the next day and the next day.

我总是说，无论你在做什么运动，无论是阻力训练，还是心血管训练，你都需要选择可以在给定强度下进行而不伤害自己的运动，这样你就可以回来做更多的运动，最好是在第二天和后天。

OK, so this is why I don't say run.

好吧，这就是为什么我不说跑步。

This is why I don't say cycle.

这就是为什么我不说循环。

This is why I say, I like to run and lift weights as my form of exercise, but some people really don't like to or can't run.

这就是为什么我说，我喜欢跑步和举重作为我的锻炼方式，但有些人真的不喜欢或不能跑步。

For me, the rower might be a good substitute, but I don't like cycling, at least not on a road bike, for reasons that are very particular to me, but you might love that.

对我来说，划船者可能是一个很好的替代品，但我不喜欢骑自行车，至少不喜欢公路自行车，原因对我来说非常特别，但你可能会喜欢它。

OK?

好的？

So we're not talking about the specific movements that one does.

所以我们不是在谈论一个人所做的具体动作。

We're talking about elevating one's heart rate to about 80% of maximum-- maybe a bit more, maybe a bit less-- and doing that for a period of about 12 minutes, out to maybe even 45 minutes if you're talking about something like resistance training, in order to get those heart rate increases.

我们谈论的是将一个人的心率提高到最大值的 80% 左右——可能多一点，也可能少一点——并持续大约 12 分钟，如果你谈论的是阻力训练之类的东西，甚至可能需要 45 分钟，才能提高心率。

Now, of course, resistance training isn't done specifically to elevate your heart rate.

当然，现在阻力训练并不是专门为了提高心率而进行的。

It's done more typically, I should say, to generate some sort of adaptation response of increased strength, increased hypertrophy, or some combination of those.

我应该说，更典型的做法是产生某种适应反应，即增加力量、增加肥大或这些的某种组合。

Now, in thinking about using exercise, either cardiovascular or resistance training to decrease brain fog, or even to increase levels of attention, it's very important to understand that when you do high-intensity interval training or high-intensity training of any kind with weights or just with your body while running, any category of high-intensity training, the total duration of that high-intensity training sets the stage for how you're going to feel afterwards, meaning in the minutes, but also hours afterwards.

现在，在考虑使用锻炼（无论是心血管训练还是阻力训练）来减少脑雾，甚至提高注意力水平时，重要的是要了解，当您进行高强度间歇训练或任何类型的举重或跑步时仅用身体进行的高强度训练时，任何类别的高强度训练，高强度训练的总持续时间都会为您之后的感觉奠定基础，即在几分钟内，但也包括在之后的几小时内。

And here's the important thing to remember.

这是需要记住的重要事情。

If you do high-intensity training, say, in the early morning hours-- this is when I prefer to do it if I can-- or sometime before noon, what many people will find is if they keep that high-intensity training rather brief, so anywhere from 12 to 45 minutes, maybe 50 minutes, maybe, maybe, maybe 60 minutes, if you're extremely well-rested from the night before, then typically, you will maintain higher levels of focus, and indeed, lower levels of brain fog throughout the entire day.

如果你进行高强度训练，比如说，在清晨——如果可以的话，我更喜欢这样做——或者中午之前的某个时间，很多人会发现，如果他们把高强度训练保持得相当简短，那么12到45分钟，也许50分钟，也许，也许，也许60分钟，如果你从前一天晚上休息得非常好，那么通常，你会保持更高的注意力水平，事实上，更低的注意力水平一整天的脑雾。

And then, of course, as evening approaches, it's natural to feel more sleepy.

当然，随着夜晚的临近，人们自然会感到更加困倦。

Hopefully, you're dimming the lights and you're getting a great night's sleep to recover from your exercise, and also rewire your brain according to all the things you were trying to learn that dance.

希望你能调暗灯光，睡个好觉，从锻炼中恢复过来，并根据你试图学习舞蹈的所有内容重新连接你的大脑。

Because keep in mind that you actually learn while you sleep.

因为请记住，您实际上是在睡觉时学习的。

That is, you trigger learning while you're awake, but you actually rewire your brain connections while you sleep, or in another form of deep rest called non-sleep deep rest.

也就是说，你在醒着的时候触发学习，但实际上你在睡觉时重新连接了你的大脑连接，或者以另一种称为非睡眠深度休息的深度休息形式。

So the point here is that if those high-intensity training sessions are done before noon, let's say, so early in the day, and they are restricted in their total duration-- so let's set the restriction for the total duration, just for sake of discussion here, at about 50 to 55 minutes for resistance training, and at about 30 minutes for high-intensity cardiovascular training.

所以这里的重点是，如果那些高强度训练是在中午之前进行的，比如说，一天中的这么早，那么它们的总持续时间是受到限制的——所以我们把总持续时间限制起来，只是为了在这里讨论，抗阻训练大约50到55分钟，高强度心血管训练大约30分钟。

Because frankly, I don't know many people who can maintain 45 or 60 minutes of high-intensity cardiovascular training and still call it high-intensity training.

因为坦白说，我不知道有多少人能够维持45或60分钟的高强度心血管训练，并且仍然称之为高强度训练。

And this has to do with the inverse relationship between intensity and duration, and the fact that when you do resistance training over the course of an hour, all of that resistance training can be very high-intensity, because you have rest intervals in between that are quite lengthy, where typically, your heart rate returns to baseline or at least close to baseline.

这与强度和持续时间之间的反比关系有关，事实上，当你在一小时内进行阻力训练时，所有阻力训练都可能是非常高强度的，因为你的休息间隔相当长，通常情况下，你的心率会回到基线或至少接近基线。

OK, so the point here, or the very specific takeaway, is that if your high-intensity training is kept of short duration, it will tend to offset brain fog.

好的，所以这里的要点，或者非常具体的要点是，如果你的高强度训练持续时间很短，它往往会抵消脑雾。

However, if your resistance training is of high-intensity and you're extending into the 75 minutes of high-intensity training, again, with resistance-- so body weights, machines, free weights, and so on-- or, for instance, you see people in the gym or you know people who will do a full 90 minutes or two hours of high intensity resistance training, well, oftentimes what that will do is that will reduce total oxygen uptake by the brain in the period that follows that high-intensity training.

然而，如果你的阻力训练是高强度的，并且你又要延长到 75 分钟的高强度训练，同样，有阻力——例如体重、器械、自由重量等等——或者，例如，你看到健身房里的人，或者你认识的人会进行整整 90 分钟或两个小时的高强度阻力训练，那么，通常情况下，这会减少大脑在接下来的时间内的总摄氧量。高强度训练。

And this is something I covered in a previous episode of the podcast.

这是我在播客的前一集中介绍的内容。

It's also something that came up in that discussion that I did on the series on exercise science and physiology with Dr. Andy Galpin.

这也是我与安迪·加尔平博士在运动科学和生理学系列中进行的讨论中提到的。

If you train very intensely early in the day, that's great.

如果您在一天的早些时候进行非常激烈的训练，那就太好了。

It can give you a terrific physical and cognitive lift throughout the day.

它可以让您一整天的身体和认知都得到极大的提升。

But if that training session is too long-- again, we're cutting the threshold at about an hour for resistance training and about 30 minutes for, again, high-intensity cardiovascular training-- for some individuals, maybe 45 minutes of high-intensity cardiovascular interval training that could get away with that, and then not have that brain fog and crash throughout the day.

但如果训练时间太长——同样，我们将阻力训练的阈值降低到大约一个小时，再一次将高强度心血管训练的阈值降低到大约 30 分钟——对于某些人来说，也许进行 45 分钟的高强度心血管间歇训练就可以避免这种情况，然后一整天都不会出现脑雾和崩溃。

But most people, if they're training really hard early during the day and that extends too long, well, then they're going to experience brain fog later in the day.

但大多数人，如果他们在白天很早就训练得非常刻苦，而且持续时间太长，那么他们在当天晚些时候就会经历脑雾。

So this behavioral suggestion is sort of a two-pronged suggestion.

所以这个行为建议是一个双管齐下的建议。

There's a do, and there's a don't.

有该做的，也有不该做的。

The don't is, don't train intensely for too long early in the day, and then expect your brain to function really well throughout the day.

需要注意的是，不要在一天早些时候进行太长时间的高强度训练，然后期望你的大脑在一天中都能很好地运作。

And this is something that I don't believe is discussed nearly enough.

我认为这个问题讨论得还不够。

Because we hear exercise is great for us, and indeed, it is.

因为我们听说锻炼对我们很有好处，确实如此。

We hear that we need to do a combination of low-intensity and more moderate- and high-intensity exercise, which indeed is true.

我们听说我们需要低强度运动和中高强度运动相结合，这确实是事实。

But what we don't hear is that if you do high-intensity training that's too long in duration, it's going to divert fuel-based resources, but more importantly, oxygen-based resources away from the brain and toward the body.

但我们没有听到的是，如果你进行持续时间太长的高强度训练，就会将基于燃料的资源转移，但更重要的是，将基于氧气的资源从大脑转移到身体。

And anyone that's ever done a high-intensity 90-minute leg workout that included squats and/or deadlifts and a bunch of other movements, and did a lot of sets, and left the gym feeling like you left it all in the gym, knows what I'm talking about.

任何曾经做过 90 分钟高强度腿部锻炼（包括深蹲和/或硬拉以及一系列其他动作）并做了很多组、离开健身房感觉就像把一切都留在健身房的人都知道我在说什么。

So if you think about it, what I just described includes both a do and a do-not related to brain fog.

因此，如果你仔细想想，我刚才描述的内容包括与脑雾相关的“该做”和“不该做”。

And it's purely behavioral.

这纯粹是行为上的。

Now, there are some simpler-- and frankly, faster-- things that you can do using only behavior in order to offset brain fog by way of increasing the catecholamines.

现在，您可以仅使用行为来完成一些更简单（坦率地说，更快）的事情，以便通过增加儿茶酚胺来抵消脑雾。

And the one that I come back to over and over again on the Huberman Lab podcast, not because it's trendy, not because I think that it's the be-all-end-all, and certainly not because I think it's a replacement for exercise or anything else, is deliberate cold exposure.

我在休伯曼实验室播客上一遍又一遍地提到的一个问题是故意暴露在寒冷中，不是因为它很流行，不是因为我认为它是万能的，当然也不是因为我认为它可以替代运动或其他任何东西。

Deliberate cold exposure in the form of a cold shower or a plunge in a cold plunge of any kind with ice or just with cold water, or in a natural body of water where-- please be safe, by the way, folks.

故意暴露在寒冷中，比如洗冷水澡，或者用冰或冷水浸入任何类型的冷水中，或者在自然水体中——顺便说一句，朋友们，请注意安全。

Never do any high-intensity breathing in combination with exposure to cold water.

切勿在接触冷水的同时进行高强度呼吸。

Please don't do that.

请不要这样做。

People have been injured, and indeed, people have died doing that.

人们因此受伤，甚至有人因此而死亡。

But just getting into cold water for 30 seconds to 2 minutes, maybe as long as 3 minutes if you're cold-water-adapted and you have some experience doing it-- if done safely, and there is a safe way to do this that I'll describe in a moment, is known to produce very fast and very long-lasting increases in the catecholamines-- in particular, norepinephrine and dopamine.

但是，只要进入冷水 30 秒到 2 分钟，也许长达 3 分钟，如果你适应冷水并且你有一些这样做的经验——如果安全地进行，并且有一种安全的方法可以做到这一点，我稍后会描述，已知会产生非常快速和非常持久的儿茶酚胺增加——特别是去甲肾上腺素和多巴胺。

And this is one of those behavioral tools where, at least if you're me, it does not feel good while you're doing it.

这是一种行为工具，至少如果你是我，当你这样做时感觉并不好。

Frankly, a lot of times, it doesn't even feel good before you get into the cold shower or the cold bath, or the ice bath or the cold lake or the cold swimming pool.

坦白说，很多时候，在你进入冷水淋浴或冷水浴、冰浴、冰冷的湖水或冰冷的游泳池之前，感觉都不太好。

But afterwards, I and most people find that they feel much better, much more alert, both alert and calm-- elevated levels of attention, elevated motivation to focus on things that they want to learn and do throughout the day.

但之后，我和大多数人发现，他们感觉好多了，更加警觉，既警觉又平静——注意力水平提高，全天专注于他们想要学习和做的事情的动力也提高了。

And so deliberate cold exposure is a very potent tool that is very distinct in its time course from high-intensity exercise.

因此，刻意的寒冷暴露是一种非常有效的工具，其时间进程与高强度运动非常不同。

So it's something that you can do, and the range of costs for doing deliberate cold exposure is pretty enormous.

所以这是你可以做的事情，而且故意暴露在寒冷中的成本相当巨大。

Let's take the lowest level of cost.

让我们以最低的成本水平为例。

In fact, it's something that will save you money, and that's a cold shower.

事实上，有一个东西可以帮你省钱，那就是洗个冷水澡。

If you are taking a cold shower as opposed to a hot shower, well, then you are going to offset the heating bill.

如果您洗冷水澡而不是热水淋浴，那么您将抵消取暖费。

And I'm somebody who likes to end with warm or hot water after a cold shower.

我是一个喜欢在洗完冷水澡后喝温水或热水的人。

Some people like to end with cold.

有些人喜欢以寒冷结束。

Be my guest to do one or the other, depending on your preference.

做我的客人，根据您的喜好做其中一项或另一项。

People who are trying to increase their metabolism typically will end with cold.

试图提高新陈代谢的人通常都会以感冒告终。

There's some debate as to how much deliberate cold exposure increases your metabolism.

关于故意接触寒冷会在多大程度上提高新陈代谢，存在一些争论。

We're not talking about metabolism here.

我们这里讨论的不是新陈代谢。

We're talking about increasing your level of catecholamines to offset brain fog.

我们正在讨论增加儿茶酚胺的水平来抵消脑雾。

Next up, the ladder on level of cost would be a ice bath where you're purchasing ice to put in the ice bath.

接下来，成本水平的阶梯将是冰浴，您需要购买冰块放入冰浴中。

Believe it or not, that can be fairly expensive.

不管你相信与否，这可能相当昂贵。

To get enough ice into an ice bath, that might cost you $40 or $50 in bags of ice, which, depending on your disposable income, may seem like a trivial amount or, I think, for most people, it's kind of a considerable amount.

为了将足够的冰放入冰浴中，您可能需要花费 40 或 50 美元的冰袋，根据您的可支配收入，这可能看起来微不足道，但我认为，对于大多数人来说，这是一个相当大的金额。

So that's sort of the next level, but it's going to be a one-time thing.

所以这就是下一个级别，但这将是一次性的事情。

Once that ice melts, you can't use it, obviously.

显然，一旦冰融化，你就无法使用它。

And you would have to purchase it again to do deliberate cold exposure.

而且你必须再次购买它才能进行故意的冷暴露。

The other approach, of course, would be if you have access to an ocean or a lake nearby.

当然，另一种方法是如果您可以进入附近的海洋或湖泊。

That can be zero cost, depending on what it costs to access that ocean or lake.

这可能是零成本，具体取决于进入海洋或湖泊的成本。

And then, of course, there are commercial cold plunges.

当然，还有商业冷落。

These are the ones that often get the most attention, and these are typically in the range of anywhere from $3,000 up to $25,000.

这些通常是最受关注的，通常价格在 3,000 美元到 25,000 美元之间。

And that's where I think at least part of the criticism of deliberate cold exposure comes from.

我认为这至少是对故意暴露在寒冷环境中的部分批评的来源。

Oh, this is an attempt to just sell these fancy apparati of cold plunges.

哦，这是一次尝试出售这些奇特的冷跳装置。

Keep in mind, you can always do the cold shower option.

请记住，您始终可以选择洗冷水澡。

Is it as good as a cold plunge?

它和冷跳一样好吗？

Is it as good as an ice bath?

和冰浴一样好吗？

There are probably some minor differences.

可能存在一些细微的差异。

I think the consistency of doing the activity here is more important than the actual device that you use, whether or not it's a cold shower versus a cold plunge.

我认为在这里进行活动的一致性比您使用的实际设备更重要，无论是冷水淋浴还是冷水浴。

And of course, then there's an even more expensive way to do all this, which is cryo, right?

当然，还有一种更昂贵的方法来完成这一切，那就是冷冻，对吧？

So there's a machine that can deliver very cold environment to you right up to the neck.

因此，有一种机器可以将非常寒冷的环境传递到您的颈部。

It is a much higher cost than an ice bath, but of course, unless you own one of these devices, which are very, very expensive, you have to pay each time you do it, typically.

它的成本比冰浴高得多，但是当然，除非您拥有这些非常非常昂贵的设备之一，否则通常每次使用时都必须付费。

And so what I've just offered to you is an array of actually zero-cost to negative-cost-- can reduce your heating bill-- to fairly high-cost ways to do deliberate cold exposure.

因此，我刚才向您提供的是一系列实际上从零成本到负成本（可以减少您的取暖费用）到相当高成本的方法来进行有意的寒冷暴露。

Again, I just want to say that deliberate cold exposure is but one tool to increase catecholamines, but it is a very potent tool to do that.

再说一遍，我只想说，刻意的寒冷暴露只是增加儿茶酚胺的一种工具，但它是一个非常有效的工具。

Will it completely offset brain fog?

它能完全抵消脑雾吗？

Will it cure your brain fog?

它能治愈你的脑雾吗？

Certainly not.

当然不是。

But if you're somebody who has very severe and chronic brain fog, doing deliberate cold exposure ought to offset at least a portion of that brain fog.

但如果你患有非常严重且慢性的脑雾，故意进行寒冷暴露应该可以抵消至少一部分脑雾。

That said, for some people that have extreme brain fog, even deliberate cold exposure, even resistance training done intensely, or cardiovascular training done intensely, is not going to be sufficient to offset that brain fog.

也就是说，对于一些脑雾严重的人来说，即使是刻意的寒冷暴露，即使是剧烈的阻力训练，或者剧烈的心血管训练，也不足以抵消脑雾。

Now, as I go toward different types of tools, not just behavioral tools that can offset brain fog, we have to keep in mind some of the things that might actually be promoting brain fog.

现在，当我研究不同类型的工具时，而不仅仅是可以抵消脑雾的行为工具，我们必须记住一些实际上可能促进脑雾的因素。

And here, there are a few interesting surprises.

这里有一些有趣的惊喜。

One of the surprises, at least to me, is a body of research focusing on how excessive levels of capsule-based probiotics can increase brain fog.

至少对我来说，令人惊讶的一个是大量研究重点关注过量的胶囊益生菌如何增加脑雾。

I know this is debated, but I'd be remiss if I didn't at least share with you the idea that's out there that you can look into further, and that perhaps we'll do an entire episode about on the podcast in the future, if the literature on this fleshes out a bit more.

我知道这是有争议的，但如果我不至少与您分享您可以进一步研究的想法，那么我将是失职的，如果有关这方面的文献更加充实，也许我们将来会在播客上制作一整集。

The point here is that probiotics, and prebiotics for that matter, are great.

这里的要点是，益生菌和益生元都很棒。

In particular, prebiotic fiber-- in particular, getting probiotics from the foods you eat-- low-sugar fermented foods being the best source of prebiotic fiber and probiotics-- so things like kimchi, things like sauerkraut, things like pickles-- provided that the kimchi, sauerkraut, and pickles are of the sort that need to be maintained in the refrigerator, and that they are low-sugar varieties.

特别是益生元纤维——特别是从你吃的食物中获取益生菌——低糖发酵食品是益生元纤维和益生菌的最佳来源——所以像泡菜、酸菜、泡菜之类的东西——前提是泡菜、酸菜和泡菜是需要在冰箱里保存的那种，而且它们是低糖品种。

There's also things like kefir, things like kombucha.

还有开菲尔之类的东西，康普茶之类的东西。

Again, the low-sugar varieties, things that need to be maintained in the refrigerator, are going to be the one that contains these live active cultures that are going to promote the proliferation of the healthy gut microbiota.

同样，低糖品种，需要在冰箱中保存的东西，将含有这些活的活性培养物，这些培养物将促进健康肠道微生物群的增殖。

This is a topic that I covered previously on the Huberman Lab podcast, both in terms of the mechanisms and the tools associated with those mechanisms, entitled "Gut Health."

这是我之前在 Huberman Lab 播客上讨论过的一个主题，包括机制和与这些机制相关的工具，题为“肠道健康”。

There's also an episode of the Huberman Lab podcast that I did with expert guest, my colleague at Stanford School of Medicine, Dr. Justin Sonnenburg, that tapped into some of these tools, and certainly, a lot of mechanisms as well.

我与专家嘉宾、我在斯坦福大学医学院的同事 Justin Sonnenburg 博士一起制作了 Huberman 实验室播客的一集，其中利用了其中一些工具，当然还有很多机制。

And in both episodes, we really highlighted the fact that one of the best ways to ensure a healthy gut microbiome-- and we now know that gut health is oh-so-important and the gut microbiome is one of the best ways to support gut health-- is through the regular, that is daily, consumption of low-sugar fermented foods of the sort that I just described.

在这两集中，我们确实强调了一个事实，即确保肠道微生物组健康的最佳方法之一——我们现在知道肠道健康非常重要，肠道微生物组是支持肠道健康的最佳方法之一——就是定期（即每天）食用我刚才描述的那种低糖发酵食品。

And there are a few others that you can learn about in those episodes.

您还可以在这些剧集中了解其他一些内容。

So probiotics and prebiotics and prebiotic fiber in the form of low-sugar fermented foods and these other sources referred to in those episodes is extremely important and does not-- I really want to emphasize-- is not going to and does not contribute to brain fog.

因此，低糖发酵食品形式的益生菌、益生元和益生元纤维以及这些事件中提到的其他来源非常重要，并且不会 - 我真的想强调 - 不会也不会导致脑雾。

However, capsule-form probiotics, while they do have their place-- OK, I want to be very clear here-- they do have their place at helping to reestablish a healthy gut microbiome, especially after one has taken probiotics or when one is in a dysbiotic state, where they have a depleted microbiome-- this could be anything from chemotherapy, all the way to excessive travel and jet lag, or you're dealing with some other sort of immune insult in the form of a flu or infection of any kind-- there is a place for capsule probiotics.

然而，胶囊形式的益生菌，虽然它们确实有自己的一席之地——好吧，我想在这里说得很清楚——它们确实在帮助重建健康的肠道微生物组方面发挥着作用，特别是在服用益生菌后或当一个人处于菌群失调状态时，微生物组耗尽——这可能是化疗、一直到过度旅行和时差反应，或者您正在处理流感或任何其他感染形式的其他免疫损伤。种类——胶囊益生菌有一席之地。

However, most of the time, if people are ingesting those low-sugar fermented foods on a regular basis, and perhaps you're getting a little bit of extra probiotic or prebiotic from a supplement like Athletic Greens, AG1, and of course, there are other supplements out there that contain probiotics but at fairly low levels, right?

然而，大多数时候，如果人们定期摄入这些低糖发酵食品，也许您会从 Athletic Greens、AG1 等补充剂中获得一些额外的益生菌或益生元，当然，还有其他含有益生菌但含量相当低的补充剂，对吗？

These aren't very high levels of probiotics that are present in Greens drinks and things of that sort.

这些并不是绿色饮料和类似产品中含量很高的益生菌。

Or you're drinking kombucha, or you're drinking kefir, or both-- you're going to be in that safe range, where you're not going to create brain fog.

或者你正在喝康普茶，或者你正在喝开菲尔，或者两者兼而有之——你将处于安全范围内，不会产生脑雾。

However, there is this growing idea that when people take excessive levels of probiotics in capsule form, in supplementation form, that it actually can increase brain fog.

然而，越来越多的人认为，当人们服用过量的胶囊形式的益生菌补充剂时，它实际上会增加脑雾。

Now, you might say, why would that be?

现在，你可能会说，为什么会这样呢？

This is because the gut microbiome is involved in creating the chemical milieu and the very chemicals that are in the synthesis pathways for things like serotonin and for GABA-- that is, for neurotransmitters and neuromodulators that impact our level of attention and alertness.

这是因为肠道微生物组参与创造化学环境以及合成途径中的化学物质，例如血清素和 GABA（即影响我们注意力和警觉水平的神经递质和神经调节剂）。

So again, I want to be very clear.

再次强调，我想非常清楚地说明这一点。

I'm not saying that capsule probiotics are necessarily bad.

我并不是说胶囊益生菌一定不好。

In fact, there are times when I will take a capsule probiotic to just really buffer my gut microbiome, if I've been taking antibiotics for whatever reason or I have been sick for whatever reason, and I'm trying to really replenish my gut microbiome or ensure that it stays in a healthy state.

事实上，有时我会服用益生菌胶囊来真正缓冲我的肠道微生物群，如果我出于某种原因一直在服用抗生​​素，或者我出于某种原因生病了，并且我正在努力真正补充我的肠道微生物群或确保其保持在健康状态。

But most of the time, you want to avoid capsule probiotics, unless, of course, your physician recommends them to you.

但大多数时候，您希望避免使用胶囊益生菌，当然，除非您的医生向您推荐它们。

So the most important person to be hearing the message that I'm giving right now is the person who is suffering from brain fog, who might already be taking high doses of probiotics or probiotics in capsule form on a regular basis.

因此，听到我现在传达的信息的最重要的人是患有脑雾的人，他们可能已经定期服用高剂量的益生菌或益生菌胶囊。

You might want to take a look at that.

您可能想看一下。

Definitely talk to your doctor before you add or remove anything from your nutrition or supplement regimen.

在您添加或删除营养或补充剂方案中的任何内容之前，请务必先咨询您的医生。

And of course, for most people, please, please, please do take your gut microbiome seriously.

当然，对于大多数人来说，请认真对待你的肠道微生物组。

Reinforce that gut microbiome through the ingestion of whole foods that include fibrous foods-- I'm a big believer in that-- as well as low-sugar fermented foods.

通过摄入包括纤维食品（我对此深信不疑）以及低糖发酵食品在内的天然食品来增强肠道微生物群。

I'm also a big believer in that, based on the science that's been discussed on this podcast.

根据本播客中讨论的科学，我也坚信这一点。

And frankly, it's been discussed elsewhere fairly extensively as well.

坦率地说，它在其他地方也得到了相当广泛的讨论。

And if you need to rely on supplementation to further buffer your gut microbiome, well, then a foundational nutritional supplement such as AG1-- and of course, there are others out there.

如果您需要依靠补充剂来进一步缓冲肠道微生物组，那么可以选择基础营养补充剂，例如 AG1，当然还有其他补充剂。

AG1 just happens to be the one that I'm most familiar with, because I've been taking it for, gosh, nearly 12 years now.

AG1 恰好是我最熟悉的一款，因为天哪，我已经服用它近 12 年了。

And it's one that I'm very familiar with, but of course, there are others out there.

这是我非常熟悉的一个，当然，还有其他的。

And I really want to emphasize this-- there is certainly no reason why you need to supplement probiotics or prebiotics if you're being especially careful to get those from the types of foods that we talked about earlier.

我真的想强调这一点——如果您特别小心地从我们之前讨论过的食物类型中获取益生菌或益生元，那么您当然没有理由需要补充益生菌或益生元。

My other suggestion for people that suffer from brain fog is to at least consider the emerging literature on creatine.

我对患有脑雾的人的另一个建议是至少考虑一下有关肌酸的新兴文献。

And when we hear the word creatine, most people think, oh, creatine, that's about building bigger muscles.

当我们听到肌酸这个词时，大多数人会想，哦，肌酸，那是为了增强肌肉。

And indeed, if you take creatine-- and by the way, the most effective form of creatine also, fortunately, turns out to be the most cost-effective form of creatine, which is creatine monohydrate.

事实上，如果你服用肌酸——顺便说一句，幸运的是，最有效的肌酸形式也是最具成本效益的肌酸形式，即一水肌酸。

And the typical dosage for creatine monohydrate is going to be 5 to 10 grams per day.

一水肌酸的典型剂量为每天 5 至 10 克。

You often hear 5 grams per day, but if you're a larger individual and you look at the research, what you realize is that the typical dosage in the research is going to be based on body weight.

您经常听到每天 5 克，但如果您体型较大，并且查看了研究，您就会意识到研究中的典型剂量将基于体重。

So for me, I'm about 220 pounds, about 100 kilograms, so I take 10 grams of creatine monohydrate per day.

所以对我来说，我大约220磅，大约100公斤，所以我每天服用10克一水肌酸。

If you weigh less than I do, maybe half as much as I do, then 5 grams should be sufficient.

如果你的体重比我轻，也许只有我的一半，那么5克就足够了。

You could also just take 5 grams a day consistently, because there's a sort of a load-in phase that, in the old days, it was suggested that people take high doses, like 20 or 30 grams per day, and then back off to a lower dosage.

您也可以坚持每天服用 5 克，因为有一个加载阶段，在过去，建议人们服用高剂量，例如每天 20 或 30 克，然后减少到较低剂量。

But we now know that you can simply take a low dosage of creatine monohydrate each day, and over time, you will load the creatine into your muscles, and some other tissues as well, that I'll talk about in a minute.

但我们现在知道，您每天只需服用低剂量的一水肌酸，随着时间的推移，您会将肌酸加载到您的肌肉和其他一些组织中，我稍后会讨论这一点。

And indeed, there is a benefit to your muscles, to your strength, and to your power output that is quite robust and supported in the literature.

事实上，它对你的肌肉、力量和功率输出都有好处，这一点在文献中是相当强大和支持的。

And that's because that creatine is going to draw additional water stores into the muscles.

那是因为肌酸会将额外的水分吸入肌肉中。

It's also going to contribute to some of the actual function of the muscle fibers themselves.

它还将有助于肌肉纤维本身的一些实际功能。

This was covered in the exercise science series with Dr. Andy Galpin, so you can learn all about the mechanisms there if you like.

安迪·加尔平 (Andy Galpin) 博士的运动科学系列对此进行了介绍，因此如果您愿意，您可以了解其中的所有机制。

Now, creatine monohydrate, despite being an effective tool for increasing muscular size, has also been studied extensively-- in fact, has been studied far more extensively for its clinical roles-- in particular, its ability to increase creatine phosphate stores in the brain.

现在，一水肌酸尽管是增加肌肉大小的有效工具，但也得到了广泛的研究——事实上，对其临床作用进行了更广泛的研究——特别是它增加大脑中磷酸肌酸储存的能力。

And your brain, like your muscles, relies on multiple different fuel sources, depending on the activities that it's engaged in.

你的大脑就像你的肌肉一样，依赖于多种不同的燃料来源，具体取决于它所从事的活动。

--

--

The point here is that when you take 5 grams, or maybe 10 grams of creatine per day, you're going to increase the-- I don't want to say activity, but you're going to increase the opportunity for the creatine phosphate system in the brain to be active.

这里的要点是，当你每天服用 5 克或 10 克肌酸时，你会增加——我不想说活性，但你会增加大脑中磷酸肌酸系统活跃的机会。

All right?

好的？

There's a much bigger conversation to be had there.

那里有一个更大的对话要进行。

I'm avoiding a lot of nuance right now for sake of time.

为了节省时间，我现在避免了很多细微差别。

I'll return to this at a later time.

我稍后会再回来讨论这个问题。

But there is fairly good evidence now that creatine supplementation has a cognitive enhancing role.

但现在有相当好的证据表明补充肌酸具有增强认知的作用。

Now, this has been most extensively studied in the context of things that also challenge the cognitive system, so in the context of sleep deprivation.

现在，在同样挑战认知系统的事物（即睡眠剥夺的情况下）的背景下，这一点得到了最广泛的研究。

So for instance, creatine supplementation may be effective in offsetting some of the cognitive deficiencies associated with mild sleep deprivation.

例如，补充肌酸可能可以有效抵消一些与轻度睡眠不足相关的认知缺陷。

Creatine supplementation may also be effective in offsetting some of the cognitive deficits associated with altitude-- or novel altitude, because some people are adapted to altitude.

肌酸补充剂也可能有效抵消一些与海拔或新海拔相关的认知缺陷，因为有些人已经适应了海拔。

Creatine supplementation has now also been shown to offset some of the fatigue, both cognitive and physical fatigue, associated with infections-- in particular, viral infections that occurred even months earlier.

现在，肌酸补充剂也被证明可以抵消一些与感染相关的疲劳，包括认知疲劳和身体疲劳，特别是几个月前发生的病毒感染。

So there was a recent study that got a lot of attention in the press that I'll just briefly mention and you can go check it out, which is entitled "The effects of six-month creatine supplementation on patient- and clinician-reported outcomes, and tissue creatine levels in patients with post-COVID-19 fatigue syndrome."

最近有一项研究受到了媒体的广泛关注，我只是简单提一下，大家可以去看看，该研究的标题是“补充六个月肌酸对患者和临床医生报告的结果以及 COVID-19 后疲劳综合症患者的组织肌酸水平的影响”。

Post-COVID-19 fatigue syndrome is a syndrome where people feel, as the name suggests, a lot of mental and physical fatigue.

顾名思义，Covid-19后疲劳综合症是一种人们感到精神和身体极度疲劳的综合症。

And for some people, it's mild, and for some people, it is both very long-lasting and very severe.

对于某些人来说，它是温和的，而对于某些人来说，它既非常持久又非常严重。

And this was a small study, I want to emphasize.

我想强调，这是一项小型研究。

This was a small study-- only 12 patients with post-COVID-19 fatigue syndrome, who took 4 grams of creatine monohydrate per day.

这是一项小型研究——只有 12 名患有 COVID-19 后疲劳综合症的患者每天服用 4 克一水肌酸。

And the researchers were able to see that creatine stores increased, both in particular muscles as well as within particular brain areas.

研究人员发现肌酸储存量增加，无论是在特定的肌肉还是在特定的大脑区域。

So this is called white matter brain areas.

所以这被称为白质大脑区域。

White matter is where the myelinated, the fatty ensheathed fibers of neurons that we call axons and the myelin that allows for high-speed transmission between neurons that governs, essentially, every function, cognitive, and physical-- the point being that in this study-- here, I'm quoting from the study, by the way-- "taking creatine for six months appears to improve tissue bioenergetics--" so basically, referring to the availability of creatinine in the muscle and brain-- "and to attenuate clinical features of post-COVID-19 fatigue syndrome."

白质是有髓鞘的神经元的脂肪包裹纤维，我们称之为轴突和髓磷脂，它允许神经元之间高速传输，本质上控制着每一个功能、认知和身体——重点是在这项研究中——在这里，我顺便引用一下研究中的内容——“服用肌酸六个月似乎可以改善组织生物能学——”所以基本上，指的是肌肉和大脑中肌酐的可用性—— “并减轻 COVID-19 后疲劳综合症的临床特征。”

So the creatine supplementation, by the way, compared to placebo, manifested in a significant improvement in levels of attention, levels of arousal, and kind of readiness to perform mental or physical work, this kind of thing.

顺便说一句，与安慰剂相比，补充肌酸表现为注意力水平、唤醒水平以及进行脑力或体力工作的准备程度等方面的显着改善。

We will provide a link to this study so you can parse it in more detail.

我们将提供该研究的链接，以便您可以更详细地解析它。

Again, it's a small study, but an intriguing one.

再说一遍，这是一项小型研究，但却很有趣。

And it makes a lot of sense, frankly, that creatine supplementation might offset some of this post-COVID-19 fatigue that some people experience.

坦率地说，补充肌酸可能会抵消一些人在 COVID-19 后经历的疲劳，这是很有意义的。

Because there's already a fairly extensive literature on creatine supplementation increasing brain, creatine phosphate stores, and improving cognition.

因为已经有大量关于补充肌酸可以增加大脑、磷酸肌酸储存和改善认知的文献。

So I think that creatine is an interesting and, certainly, a fairly low-cost approach if one wants to think about adding supplementation as a way to offset or even combat brain fog.

因此，我认为，如果人们想考虑添加补充剂作为抵消甚至对抗脑雾的一种方法，肌酸是一种有趣的、当然也是一种相当低成本的方法。

So as I mentioned earlier, there are behavioral, there are nutrition-based, and there are supplementation-based tools to offset brain fog.

正如我之前提到的，有行为的、有营养的、有补充的工具来抵消脑雾。

I just talked about, mainly, behavioral, but also some supplementation-based approaches.

我刚才讲的主要是行为方面的，也有一些基于补充的方法。

I didn't talk too much about nutrition, although, keep in mind what I said earlier about low-sugar fermented foods if we're keeping a healthy gut microbiome.

我没有过多谈论营养，但请记住我之前所说的关于低糖发酵食品的内容，如果我们要保持健康的肠道微生物组。

So I think everyone agrees that ideally, most people are consuming mostly minimally processed or non-processed foods, really trying to avoid highly processed foods.

因此，我认为每个人都同意，理想情况下，大多数人主要食用最低限度加工或未加工的食品，真正尝试避免高度加工的食品。

But if we are thinking about offsetting brain fog, we have to also understand that any time you eat any food, even if it's the healthiest food in the world, whatever that means to you, but that probably means non-processed or minimally processed-- and that's true whether or not you're a vegan, or you're following the carnivore diet, or you're an omnivore like me.

但如果我们正在考虑抵消脑雾，我们还必须明白，任何时候你吃任何食物，即使它是世界上最健康的食物，无论这对你意味着什么，但这可能意味着未经加工或最低限度加工——无论你是素食主义者，还是遵循肉食动物饮食，或者你是像我一样的杂食动物，这都是事实。

Well, if you consume very high volumes of any food, whether or not it's ribeye steaks or apples, you're going to divert a lot of blood to your gut, and you are probably going to feel a bit fatigued, including a bit mental-fatigued.

好吧，如果你食用大量的任何食物，无论是肋眼牛排还是苹果，你都会将大量血液转移到你的肠道，你可能会感到有点疲劳，包括精神上的疲劳。

So people rather obsess about which foods are going to increase alertness.

因此，人们更关心哪些食物可以提高警觉性。

And we've talked before on the podcast about how certain foods contain more l-tyrosine, which is an amino acid precursor, to dopamine.

我们之前在播客上讨论过某些食物如何含有更多的左旋酪氨酸（多巴胺的氨基酸前体）。

We've talked about foods that contain choline, which is a precursor, ultimately, to acetylcholine, which is a neuromodulator associated with attention.

我们已经讨论过含有胆碱的食物，胆碱最终是乙酰胆碱的前体，而乙酰胆碱是与注意力相关的神经调节剂。

And one can come away from a discussion like that or from other discussions about the relationship between food neurotransmitters and the role of neurotransmitters and alertness in the brain, and think, oh, I should eat certain foods and I'll feel more alert.

人们可能会从这样的讨论或关于食物神经递质之间的关系以及神经递质的作用和大脑中的警觉性的其他讨论中走出来，并想，哦，我应该吃某些食物，这样我会感觉更警觉。

And while that is sort of true, it's equally, if not more, important to remember that if you eat a large volume of any food, no matter what amino acids it contains, you're going to feel fatigued afterwards, because of the fact that you're going to divert a lot of bodily resources to digesting that food and clearing that food from the gut.

虽然这确实是事实，但同样重要的是要记住，如果你吃了大量的任何食物，无论它含有什么氨基酸，之后你都会感到疲劳，因为你会转移大量的身体资源来消化食物并从肠道清除食物。

So the point here is that whatever foods you eat, you have to be mindful of the fact that if you eat excessive volume of those foods, you are going to feel sleepy.

所以这里的重点是，无论你吃什么食物，你都必须注意这样一个事实：如果你吃太多这些食物，你就会感到困倦。

You're going to have what a lot of people think of as brain fog.

你将会遇到很多人认为的脑雾。

And this is not a trivial point, because I think a lot of people think, oh, you know, I wake up, I slept well, I have my coffee, then I have my workday, I maybe worked out early in the day, then I eat my lunch, and then I feel really sleepy, and I have brain fog in the afternoon.

这不是一个小问题，因为我想很多人都会想，哦，你知道，我醒来，睡得很好，我喝了咖啡，然后我开始了工作日，我可能很早就锻炼了，然后我吃午餐，然后我感到非常困，下午我有脑雾。

These are often the people that are relying on caffeine later in the day, which, again, I don't suggest.

这些人通常会在当天晚些时候依赖咖啡因，我再次不建议这样做。

And for these types of people-- and by the way, this represents billions of people on our planet-- there are a couple of recommendations I can point to that are often very effective, such as delaying your caffeine intake by about 90 to 120 minutes after waking-- which, by the way, folks, I never said everyone needs to do.

对于这些类型的人——顺便说一句，这代表了我们星球上的数十亿人——我可以指出一些通常非常有效的建议，例如在醒来后延迟大约 90 到 120 分钟摄入咖啡因——顺便说一句，各位，我从来没有说过每个人都需要这样做。

What I've said-- and I'll continue to say-- is that for people that struggle with a pronounced dip in energy in the afternoon, so-called afternoon crash, even though they're sleeping well at night, that delaying your caffeine intake to 90 to 120 minutes after waking can often offset the afternoon crash.

我已经说过——而且我还会继续说——对于下午精力明显下降（所谓的下午崩溃）的人来说，即使他们晚上睡得很好，将咖啡因的摄入推迟到起床后 90 到 120 分钟通常可以抵消下午的崩溃。

OK?

好的？

I never said everyone should delay their caffeine intake by 90 to 120 minutes after waking.

我从来没有说过每个人都应该在起床后推迟 90 到 120 分钟摄入咖啡因。

However, a lot of people that delay their caffeine for 90 to 120 minutes after waking find they have much more sustained energy levels throughout the morning and throughout the day.

然而，许多在起床后推迟 90 至 120 分钟才摄入咖啡因的人发现，他们整个早上和一整天都有更持久的能量水平。

OK.

好的。

So that's point number one.

这是第一点。

The second is that for people that eat a very large lunch, you're going to feel sleepy afterwards-- or I should say, most people will feel very sleepy.

第二个是，对于午餐吃得很饱的人来说，之后你会感到困倦——或者我应该说，大多数人都会感到非常困倦。

The one exception might be if you exercised hard early in the day, hopefully not too intensely for too long, per our earlier discussion, well, then you might require a fairly large meal, or at least a fairly calorie-dense meal.

一个例外可能是，如果您在一天的早些时候进行了艰苦的锻炼，希望不要太剧烈地锻炼太长时间，根据我们之前的讨论，那么您可能需要一顿相当大的饭菜，或者至少是一顿相当高热量的饭菜。

But if you put a large volume of food in your gut, whatever the caloric density, whatever the foods happen to be, it is entirely expected that you will have brain fog or a dip in both mental and physical energy at some period of time after doing that.

但是，如果你在肠道中放入大量食物，无论热量密度如何，无论食物是什么，完全可以预料，在这样做之后的一段时间内，你会出现脑雾或精神和身体能量下降。

So keep the meal sizes, not necessarily small, but make sure that those meal sizes are not excessive.

因此，保持膳食量，不一定要小，但要确保这些膳食量不要过多。

Now, the last point I want to make about offsetting brain fog goes back to supplementation and a little bit into prescription drugs.

现在，我想谈的关于抵消脑雾的最后一点可以追溯到补充品和处方药。

There is a fairly large category of supplements that some people refer to as nootropics, a word that I absolutely despise, because it means smart drugs, and frankly, there is no circuit in the brain for being smart.

有相当大一类的补品，有些人称之为促智药，我绝对鄙视这个词，因为它意味着聪明药，坦率地说，大脑中没有聪明的回路。

There are circuits in the brain for different types of mental operations.

大脑中有用于不同类型心理操作的回路。

But these are things that have shown some ability, some effectiveness, in elevating levels of alertness-- things like Alpha-GPC, which essentially serves as a precursor to acetylcholine, or l-tyrosine, the amino acid precursor to dopamine.

但这些物质在提高警觉水平方面已经显示出一定的能力和有效性——比如 Alpha-GPC，它本质上是乙酰胆碱或 L-酪氨酸（多巴胺的氨基酸前体）的前体。

Now, it's been argued that supplements like Alpha-GPC and l-tyrosine are not efficiently converted into the neuromodulator targets that they are claimed to be-- so things like acetylcholine and dopamine.

现在，有人认为像 Alpha-GPC 和 L-酪氨酸这样的补充剂并不能有效地转化为它们声称的神经调节剂靶点，比如乙酰胆碱和多巴胺。

However, there's a decent body of literature to at least show that Alpha-GPC, when taken at dosages of 3 to 600 milligrams, maybe even as high as 900 milligrams for people that tolerate it very well, or people that take anywhere from 500 to 1,500 milligrams-- OK?

然而，有大量文献至少表明，当服用 3 至 600 毫克剂量的 Alpha-GPC 时，对于耐受性很好的人或服用 500 至 1,500 毫克的人来说，甚至可能高达 900 毫克——好吗？

I'm saying milligrams of l-tyrosine-- experience elevated levels of alertness.

我说的是毫克左旋酪氨酸——可以提高警觉性。

And in some studies, you can find evidence for increased level of attention, combating mental fatigue, and even improved cognition, although the cognition one is really where the data are particularly lacking.

在一些研究中，你可以找到提高注意力、对抗精神疲劳、甚至改善认知的证据，尽管认知方面的数据确实是特别缺乏的。

And this is where we have to separate increased levels of alertness and ability to maintain attention from actual increased cognition or ability to perform certain cognitive operations.

这就是我们必须将警觉性和保持注意力的能力的提高与实际认知或执行某些认知操作的能力的提高分开的地方。

OK?

好的？

So that's why I don't like that word, nootropic, because it lumps all of those things together.

这就是为什么我不喜欢“促智”这个词，因为它将所有这些东西混在一起。

Nonetheless, there is evidence that Alpha-GPC, l-tyrosine, taken alone or together, sometimes in combination with caffeine, can increase levels of attention and alertness that are favorable for offsetting brain fog.

尽管如此，有证据表明，Alpha-GPC、L-酪氨酸单独或一起服用（有时与咖啡因结合使用）可以提高注意力和警觉性，有利于抵消脑雾。

However, I don't think people should rely exclusively on these tools.

然而，我认为人们不应该完全依赖这些工具。

Nowadays, I also hear about people taking paracetamol and huperzine.

如今，我还听说有人服用扑热息痛和石杉碱。

Huperzine increases acetylcholine a bit more potently and through a different pathway than Alpha-GPC, and so on and so forth.

石杉碱通过与 Alpha-GPC 不同的途径更有效地增加乙酰胆碱，等等。

I know that as soon as we get into a discussion about this, the tendency is to think, oh, either he's-- meaning me-- is simply suggesting supplements to offset brain fog.

我知道，一旦我们开始讨论这个问题，人们就会倾向于认为，哦，要么他——指的是我——只是建议服用补充剂来抵消脑雾。

And certainly, that's not the case.

当然，事实并非如此。

You need to pay attention to the behavioral tools, the nutrition tools, the sleep-based items that I talked about earlier, before even considering supplementation.

在考虑补充之前，你需要注意我之前提到的行为工具、营养工具、基于睡眠的项目。

But I think there's also the kind of reflexive response that a different group of people have, where they think, oh, these are supplements that cure brain fog, and that's not true.

但我认为不同群体的人也会有一种反射反应，他们认为，哦，这些补充剂可以治愈脑雾，但事实并非如此。

They operate in a context of how well-rested you are, whether or not you're caffeinated or not, whether or not you are cognitively interested in the material that you're trying to learn, and so on and so forth.

它们的运作取决于你的休息情况如何，无论你是否喝咖啡，无论你是否对你正在学习的材料有认知兴趣，等等。

So that's important to remember.

所以记住这一点很重要。

Now, in terms of prescription drugs to offset brain fog, there is the entire category of prescription drugs that, frankly, are both used for the treatment of ADHD, as well as abused, mainly on college campuses, but by people in the tech industry, the finance industry-- frankly, all industries-- for elevating levels of attention and focus for long periods of time.

现在，就抵消脑雾的处方药而言，坦率地说，有一整类处方药既用于治疗多动症，也被滥用，主要是在大学校园，但也被科技行业、金融行业——坦白说，所有行业的人们滥用，以提高注意力和长时间集中注意力的水平。

These are drugs, such as Ritalin, Vyvanse, Adderall, and others.

这些药物包括利他林、Vyvanse、Adderall 等。

Again, as I pointed out in the episode on ADHD, those drugs can be very effective for certain people, both young and old, in treating ADHD, clinically diagnosed ADHD.

再次，正如我在关于多动症的剧集中指出的那样，这些药物对于某些人（无论年轻人还是老年人）在治疗多动症（临床诊断的多动症）方面非常有效。

They are not for everybody, but they are effective for a good number of people.

它们并不适合所有人，但对很多人都有效。

So we don't want to demonize them in every case, but they are not for everyone.

所以我们不想在每种情况下都妖魔化它们，但它们并不适合所有人。

Here, we're talking about brain fog in particular.

在这里，我们特别讨论脑雾。

And in terms of the ability for that category of drugs to offset brain fog, they do have efficacy.

就此类药物抵消脑雾的能力而言，它们确实有效。

But typically, when people are taking those drugs to offset brain fog, we're not talking about offsetting the symptoms of ADHD, and therefore, we are talking about either off-label or illegal use of those drugs, which is not something-- certainly, the illegal use of those drugs is not something that I condone.

但通常情况下，当人们服用这些药物来抵消脑雾时，我们并不是在谈论抵消多动症的症状，因此，我们谈论的是标签外或非法使用这些药物，这不是什么——当然，非法使用这些药物不是我所容忍的。

Off-label use-- well, that's something that you need to discuss with your doctor.

标签外使用——嗯，这是你需要与你的医生讨论的事情。

There is a category of prescription drug that is definitely worth noting in the context of this conversation about brain fog that has been explored-- that is, there are good research and clinical data for the ability of this drug, or category of drugs, rather, to increase levels of focus and attention as well as cognition, especially under conditions of sleep deprivation, and in some conditions, brain fog as well.

在关于脑雾的讨论中，有一类处方药绝对值得注意——也就是说，有很好的研究和临床数据表明这种药物或一类药物提高注意力和认知水平的能力，特别是在睡眠不足的情况下，在某些情况下，脑雾也是如此。

And these are the drugs most typically known as modafinil and armodafinil, sometimes also referred to as Provigil, and they go by other names as well.

这些药物最常被称为莫达非尼和阿莫达非尼，有时也称为 Provigil，它们也有其他名称。

Modafinil, Provigil, has been shown over and over again to increase cognitive ability when people are sleep-deprived, and more and more physicians are also now prescribing it for treatment of brain fog.

莫达非尼、Provigil 已被多次证明可以提高人们睡眠不足时的认知能力，现在越来越多的医生也开它来治疗脑雾。

One thing about modafinil, Provigil, is that it tends to be very expensive, or at least it used to be, which is why armodafinil was created.

关于莫达非尼（Provigil）的一件事是，它往往非常昂贵，或者至少过去是这样，这就是创建阿莫达非尼的原因。

Armodafinil is a lower-cost version of modafinil.

阿莫达非尼是莫达非尼的低成本版本。

Some people will argue that it's not as effective as modafinil.

有些人会说它不如莫达非尼有效。

The clinical literature argued that it is as effective as modafinil, despite its lower cost.

临床文献认为，尽管成本较低，但它与莫达非尼一样有效。

That's something that really needs to be sorted out between you and your prescribing physician.

这确实需要您和您的处方医生之间解决。

And I want to underline, highlight, and boldface "prescribing physician," because I am not a fan of, nor am I condoning, people taking modafinil or armodafinil for brain fog without working with a physician.

我想强调、强调并加粗“处方医生”，因为我不喜欢也不宽恕那些在没有与医生合作的情况下服用莫达非尼或阿莫达非尼治疗脑雾的人。

In fact, any time you're going to take a prescription drug or remove a prescription drug from your regimen, or anytime you're going to add a supplement or remove a supplement from your regimen, it is advisable that you consult with a physician.

事实上，任何时候您要服用处方药或从您的治疗方案中删除处方药，或者任何时候您要添加补充剂或从您的治疗方案中删除补充剂，建议您咨询医生。

So I just told you about a wide range of tools for offsetting brain fog, maybe even for treating brain fog.

所以我刚刚告诉你了一系列用于抵消脑雾的工具，甚至可能用于治疗脑雾。

Those were, make sure you get excellent sleep, OK?

这些是，确保你睡个好觉，好吗？

I know it's hard to do.

我知道这很难做到。

It involves a number of different steps.

它涉及许多不同的步骤。

We talked about those steps earlier and the resources for learning more about those steps.

我们之前讨论过这些步骤以及用于了解有关这些步骤的更多信息的资源。

Talked about doing high-intensity training, ideally early in the day, and making sure that the high-intensity training is not of duration that's too long, that then you divert fuel sources away from your brain and you have brain fog.

谈到进行高强度训练，最好是在一天的早些时候，并确保高强度训练的持续时间不会太长，否则你会从大脑中转移能量来源，从而产生脑雾。

We also talked about deliberate cold exposure and why it is effective in increasing alertness, and can potentially offset brain fog.

我们还讨论了刻意的寒冷暴露以及为什么它可以有效提高警觉性，并有可能抵消脑雾。

We talked about it in its different forms and the cost of those different forms, including negative cost for a cold shower.

我们讨论了它的不同形式以及这些不同形式的成本，包括洗冷水澡的负成本。

I keep coming back to deliberate cold exposure.

我不断地回来故意暴露在寒冷中。

And here, by the way, I should mention that we've also done a toolkit newsletter about deliberate cold exposure.

在这里，顺便说一句，我应该提到，我们还制作了一份关于故意冷暴露的工具包时事通讯。

Again, just go to hubermanlab.com, go to the Menu, scroll down to Newsletter, sign up for the newsletter, and you can access that deliberate cold exposure protocol-- again, all at zero cost to you.

同样，只需访问 hubermanlab.com，进入菜单，向下滚动到时事通讯，注册时事通讯，您就可以访问有意的冷暴露协议——同样，这一切对您来说都是零成本。

And then, we also talked about maintaining a healthy gut microbiome as being essential, but not taking excessive levels of capsule probiotics, because that itself may increase brain fog.

然后，我们还谈到维持健康的肠道微生物组至关重要，但不要服用过量的胶囊益生菌，因为这本身可能会增加脑雾。

We also talked about supplements like Alpha-GPC, l-tyrosine, piracetam, which, again, are not going to be the ideal first approach to dealing with brain fog, but provided you're doing everything else that we talked about, may be a good secondary or tertiary approach if you're still experiencing some brain fog.

我们还讨论了诸如 Alpha-GPC、L-酪氨酸、吡拉西坦之类的补充剂，这些补充剂并不是解决脑雾的理想第一种方法，但如果您正在做我们讨论的其他所有事情，如果您仍然遇到一些脑雾，这可能是一个很好的第二种或第三种方法。

And we talked about some prescription drug approaches that are gaining popularity.

我们讨论了一些越来越受欢迎的处方药方法。

Those were modafinil and armodafinil, often called Provigil and Nuvigil.

这些是莫达非尼和阿莫达非尼，通常被称为 Provigil 和 Nuvigil。

And here, just like with supplements, I don't think that prescription drugs should be the first approach, but they do often have a place for certain people who are doing all the things correctly behaviorally, in terms of do's and don'ts.

在这里，就像补充剂一样，我不认为处方药应该是第一种方法，但对于某些在行为上正确做所有事情的人来说，处方药确实有一席之地，就该做什么和不该做什么而言。

They're eating correctly.

他们饮食正确。

They're not overeating.

他们没有暴饮暴食。

They're eating the right foods.

他们正在吃正确的食物。

They're doing their exercise, maybe even supplementing with the sorts of things we talked about a moment ago, and they're still experiencing brain fog.

他们正在做练习，甚至可能补充我们刚才谈到的各种事情，但他们仍然在经历脑雾。

In those cases, one might consider the prescription drugs.

在这种情况下，人们可能会考虑服用处方药。

And then, forgive me, I forgot to mention just now in my list, but earlier , we also talked about the fairly limited amount of data, but the mechanistically logical data, about creatine and offsetting brain fog, and in some cases, offsetting mental and physical fatigue in post-COVID-19 syndrome.

然后，请原谅我，我刚才忘了在我的清单中提及，但早些时候，我们还讨论了相当有限的数据量，但机械逻辑数据，关于肌酸和抵消脑雾，以及在某些情况下抵消后 COVID-19 综合症的精神和身体疲劳。

I'd like to take this time to thank you for joining me for this Ask Me Anything episode.

我想借此机会感谢您与我一起观看本期“有问必答”节目。

And I'd like to thank you for being a premium subscriber to the Huberman Lab podcast.

我要感谢您成为 Huberman Lab 播客的高级订阅者。

I'd like to remind you that if I haven't answered your question already, that I will be doing these Ask Me Anythings every month.

我想提醒您，如果我还没有回答您的问题，我每个月都会做这些“问我任何事情”。

I will continue to sift through the questions that are on the Premium website, and I would encourage you to put additional questions there and to upvote questions that you'd like to see the answers to.

我将继续筛选高级网站上的问题，并鼓励您在那里提出其他问题并对您希望看到答案的问题进行投票。

If any of the questions that I responded to today you didn't feel were thoroughly answered enough, then please add a new question there and point that out.

如果我今天回答的任何问题您觉得没有得到足够彻底的回答，那么请在那里添加一个新问题并指出。

I will read all the questions that are there, and I will strive to answer them as thoroughly, concisely, and clearly as possible.

我将阅读所有存在的问题，并努力尽可能彻底、简洁、清晰地回答它们。

Again, you can put those at hubermanlab.com/premium.

同样，您可以将它们放在 hubermanlab.com/premium 上。

And as always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。