AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory

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，这些研究对人类进行了有助于心理健康、身体健康和表现的重要发现。

I'm also pleased to inform you that for every dollar the Huberman Lab premium channel generates for research studies, the Tiny Foundation has agreed to match that amount.

我还很高兴地通知您，Huberman Lab 高级频道为研究产生的每一美元，Tiny 基金会都同意匹配该数额。

So now we are able to double the total amount of funding given to studies of mental health, physical health, and human performance.

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 resveratrol.

第一个问题是关于白藜芦醇的。

The question specifically is, and I quote, "There seems to be a lot of conjecture about resveratrol and whether or not it can extend lifespan.

我引用的具体问题是，“关于白藜芦醇以及它是否可以延长寿命似乎有很多猜想。

Could you please tell us your thoughts on this subject?"

您能告诉我们您对这个问题的看法吗？”

Okay, well, I will indeed tell you my thoughts on this subject.

好吧，我确实会告诉你我对这个问题的想法。

And I'll use it as an opportunity to also give you my thoughts about supplementation for sake of longevity, that is, for extending lifespan more generally.

我将以此为契机，向您介绍我对为了长寿（即更广泛地延长寿命）而进行补充的想法。

So resveratrol got a lot of attention some years back because of at the time, it was believed that supplementing with resveratrol could impact certain cellular pathways that would extend not just the lifespan of those individual cells but perhaps the lifespan of the entire organism, meaning us, humans.

因此，几年前白藜芦醇受到了很多关注，因为当时人们相信补充白藜芦醇可能会影响某些细胞途径，这些途径不仅会延长这些单个细胞的寿命，而且可能会延长整个有机体（即我们人类）的寿命。

And as a consequence, supplements such as resveratrol supplements but also grape seed extracts, which we know contain a fair amount of resveratrol or can be converted into resveratrol, also received a lot of attention for their potential to increase lifespan.

因此，白藜芦醇补充剂等补充剂以及葡萄籽提取物（我们知道它们含有相当数量的白藜芦醇或可以转化为白藜芦醇）也因其延长寿命的潜力而受到广泛关注。

I think by now, 2023, it's fair to say that most of that thinking has been, let's just say, debunked.

我认为到了 2023 年，可以公平地说，大部分想法已经被揭穿了。

I think that most people understand that while, indeed, resveratrol might have some positive effects on the functioning of our cells, that there is very little, if any, direct evidence that resveratrol can increase lifespan.

我认为大多数人都明白，虽然白藜芦醇确实可能对我们细胞的功能产生一些积极影响，但很少有直接证据表明白藜芦醇可以延长寿命。

If you are aware of any data to the contrary that is modern, is highly controlled, and, even better, was carried out in human studies or nonhuman primate studies or even mouse studies, please put links to those in the comments on YouTube because I'd love to see those studies, especially recent studies.

如果您知道任何相反的数据，这些数据是现代的、受到高度控制的，甚至是在人类研究或非人类灵长类动物研究甚至小鼠研究中进行的，请在 YouTube 的评论中添加这些研究的链接，因为我很想看到这些研究，尤其是最近的研究。

But my current line of thinking is that resveratrol, while it may have certain health benefits, does not seem to increase lifespan.

但我目前的想法是，白藜芦醇虽然可能具有一定的健康益处，但似乎并不能延长寿命。

Now, with that said, that doesn't mean that things like resveratrol or grape seed extract are of zero utility.

话虽如此，这并不意味着白藜芦醇或葡萄籽提取物之类的东西的效用为零。

In fact, I take 400 to 800 milligrams of grape seed extract, usually with a meal-- it's just part of my standard supplementation stack-- every single day.

事实上，我每天都会服用 400 到 800 毫克葡萄籽提取物，通常随餐服用——这只是我标准补充剂的一部分。

But I do that mainly for its effects on vascular function and blood flow and a few other effects that grape seed extract has been related to.

但我这样做主要是因为它对血管功能和血流的影响，以及葡萄籽提取物相关的一些其他影响。

The data there, I would say, are reasonably strong, strong enough, certainly, that when weighed against the potential downsides of taking grape seed extract, including the cost of grape seed extract, lead me to take 400 to 800 of grape seed extract per day.

我想说，那里的数据相当有力，足够有力，当然，当权衡服用葡萄籽提取物的潜在缺点（包括葡萄籽提取物的成本）时，我每天服用 400 至 800 粒葡萄籽提取物。

I just do that as a kind of general insurance policy against a number of things.

我这样做只是作为针对许多事情的一般保险政策。

And it's part of a small kit of supplements that I take that fall into that category, meaning supplements that appear to be very safe, certainly at the dosages that I just referred to, supplements that potentially are having positive effects on our cells, and that are fairly, if not very, low cost.

它是我认为属于这一类别的一小套补充剂的一部分，这意味着补充剂看起来非常安全，当然在我刚才提到的剂量下，补充剂可能对我们的细胞产生积极的影响，而且成本相当低（如果不是非常低）。

So that's why I take grape seed extract.

这就是我服用葡萄籽提取物的原因。

I do not take it for its potential impact on resveratrol and resveratrol-related pathways per se and certainly not to extend my lifespan.

我不认为它对白藜芦醇和白藜芦醇相关途径本身有潜在影响，当然也不会延长我的寿命。

So that basically answers the question that I was asked, which is, what are your thoughts on resveratrol for extending lifespan?

这基本上回答了我被问到的问题，即您对白藜芦醇延长寿命有何看法？

My answer was, I don't think it extends lifespan.

我的回答是，我不认为它可以延长寿命。

But I take something related to resveratrol for other health purposes.

但我服用一些与白藜芦醇相关的东西是为了其他健康目的。

And by the way, I certainly wouldn't place grape seed extract in my list of top five or even top 10 supplements.

顺便说一句，我当然不会将葡萄籽提取物列入我的前五名甚至前十名补充剂的清单中。

If somebody, for instance, said, I want to take anywhere from 1 to 10 supplements, and I have x amount of budget to devote to supplementation and I'm thinking about taking grape seed extract, would that be one of the top 10 supplements you would recommend?

例如，如果有人说，我想服用 1 到 10 种补充剂，并且我有 x 笔预算用于补充剂，并且我正在考虑服用葡萄籽提取物，那么这会是您推荐的前 10 种补充剂之一吗？

I certainly wouldn't put it in the top 10.

我当然不会把它排在前十名。

And by the way, at some point in the not too distant future, I will put online-- so I'll probably do a podcast episode-- listing out all the supplements that I take and the rationale behind those and how long I've taken them and the effects that I've observed both subjectively and in my blood work and what I recommend to other people, what I don't recommend to other people, what's specific to me, and so on and so forth.

顺便说一句，在不久的将来的某个时候，我会在网上发布——所以我可能会做一期播客——列出我服用的所有补充剂以及这些补充剂背后的原理、我服用了多长时间、我在主观和血液检查中观察到的效果，以及我向其他人推荐的东西、我不向其他人推荐的东西、对我来说具体的东西，等等。

But meanwhile, that's my answer to the question.

但与此同时，这就是我对这个问题的回答。

I don't think resveratrol increases longevity, at least I'm not aware of any direct evidence for that in humans.

我不认为白藜芦醇可以延长寿命，至少我不知道有任何直接证据证明这一点在人类身上。

Now, with that said, let's use this as an opportunity to talk about some of the other so-called longevity supplements and drugs that are often discussed online and elsewhere in terms of their efficacy to increase lifespan.

现在，话虽如此，让我们借此机会谈谈其他一些所谓的长寿补充剂和药物，这些补充剂和药物经常在网上和其他地方讨论其延长寿命的功效。

About four or five years ago, there was a sudden and increased attention on NAD-related pathways for increasing longevity.

大约四五年前，NAD 相关的延长寿命途径突然受到越来越多的关注。

So the NAD pathway, as some of you may already know, is a pathway within all of our cells.

因此，正如你们中的一些人可能已经知道的，NAD 通路是我们所有细胞内的一条通路。

This is a pathway that is highly active in young animals and humans.

这是一条在幼年动物和人类中高度活跃的途径。

But all animals in humans across the entire lifespan make NAD in their cells.

但人类的所有动物在整个生命周期中都会在其细胞中产生 NAD。

It's related to cellular energetics, that is, the production of energy in cells.

它与细胞能量学有关，即细胞中能量的产生。

It has direct relevance to mitochondrial function and mitochondrial function to it.

它与线粒体功能以及线粒体功能与其直接相关。

And that's a discussion unto itself.

这本身就是一个讨论。

But suffice to say that the pathway leading to NAD includes things such as NR and NMN.

但可以说，通往 NAD 的途径包括 NR 和 NMN 等。

NR and NMN are considered by many to be precursors to NAD.

许多人认为 NR 和 NMN 是 NAD 的前身。

Okay, so why am I telling you all these acronyms?

好吧，那我为什么要告诉你这些缩写词呢？

Here's the deal.

事情是这样的。

The argument was made, in fact, by some prior guests on the Huberman Lab podcast and elsewhere, that by increasing NAD levels in our cells, that one could potentially extend lifespan.

事实上，休伯曼实验室播客和其他地方的一些先前嘉宾提出了这样的论点：通过增加细胞中的 NAD 水平，有可能延长细胞的寿命。

And there are generally three ways in which people have attempted to do that.

人们通常尝试通过三种方式来做到这一点。

We'll talk about whether or not increasing NAD in our cells actually increases lifespan in a moment.

我们稍后会讨论增加细胞中的 NAD 是否真的能延长寿命。

But for the time being, let's just talk about some of the ways that people have tried to increase NAD within their brain and body.

但目前，我们只讨论人们尝试增加大脑和身体内 NAD 的一些方法。

The most typical ways that people have done that is through, until very recently, supplementation.

直到最近，人们最典型的做法还是通过补充剂。

And so there are supplements out there, such as NR, which we know can increase NAD levels.

因此存在一些补充剂，例如 NR，我们知道它可以提高 NAD 水平。

So this is taken as a pill or a powder, typically as a capsule or a powder.

因此，它被视为丸剂或粉末，通常为胶囊或粉末。

Or by taking NMN, which-- and here, there's been some, let's just say, debate as to whether or not taking NMN actually leads to increases in NAD within our cells, whether or not it can get into our cells, whether or not it's converted into NAD, and so on and so on.

或者通过服用 NMN，这里，有一些争论，比如服用 NMN 是否真的会导致我们细胞内的 NAD 增加，它是否可以进入我们的细胞，它是否会转化为 NAD，等等。

But there, again, the idea was by taking NAD either in capsule form or it's sometimes taken as a sublingual powder, that one could increase NAD levels and thereby potentially increase lifespan.

但同样，我们的想法是通过服用胶囊形式的 NAD 或有时将其作为舌下粉末服用，可以提高 NAD 水平，从而有可能延长寿命。

And then there's a third way that's commonly used to try and increase NAD levels, and that's by infusing by intravenous infusion or, in some cases, by oral administration, either liquid or pill form, NAD itself.

然后还有第三种通常用于尝试提高 NAD 水平的方法，那就是通过静脉输注或在某些情况下通过口服液体或药丸形式注射 NAD 本身。

Now, I confess that I have tried all three of these approaches.

现在，我承认我已经尝试了所有这三种方法。

Okay, so I do indeed take an NR supplement every day.

好吧，我确实每天都服用 NR 补充剂。

I take 500 of NR.

我拿了500的NR。

I also and have separately taken an NMN supplement.

我还单独服用了 NMN 补充剂。

I take sublingual NMN.

我舌下含服 NMN。

So I'll take anywhere from one to two grams of NMN as a sublingual powder, which, as the name suggests, you put it under your tongue, and it dissolves there.

所以我会服用一到两克的 NMN 作为舌下粉末，顾名思义，你把它放在舌下，它就会在那里溶解。

It's got this kind of tangy flavor.

它有一种浓郁的味道。

And the goal for me in taking NR and NMN each day-- and I should mention that sometimes I have just taken NMN or just NR to do the comparison between NR and NMN for me in a subjective way, just comparing what are my energy levels, how do I feel, whether or not there are any side effects.

我每天服用 NR 和 NMN 的目标——我应该提到，有时我刚刚服用 NMN 或只服用 NR，是为了以主观的方式对 NR 和 NMN 进行比较，只是比较我的能量水平，我的感觉如何，是否有任何副作用。

And then I've also taken them together.

然后我也把它们放在一起。

And I've arrived at a protocol where I take NR and NMN every single day.

我已经制定了每天服用 NR 和 NMN 的方案。

And the goal of that is, indeed, to increase NAD levels within my system.

事实上，其目标是提高我系统内的 NAD 水平。

However-- and I really want to emphasize this-- I do not take NR and NMN in order to increase my lifespan.

然而——我真的想强调这一点——我服用 NR 和 NMN 并不是为了延长我的寿命。

In fact, at this point in history, it's unclear and seems somewhat unlikely that increasing NAD is going to increase lifespan.

事实上，在历史的这个阶段，增加 NAD 是否会延长寿命还不清楚，而且似乎不太可能。

But I think we should always keep our minds open.

但我认为我们应该始终保持开放的心态。

There may be data to arrive in the future that shows that that actually does happen in humans.

未来可能会有数据表明这种情况确实发生在人类身上。

Now, there are some animal data suggesting that increasing NAD, either by taking NR and/or NMN, can increase lifespan.

现在，一些动物数据表明，通过服用 NR 和/或 NMN 来增加 NAD 可以延长寿命。

But frankly, that is not why I take NR and NMN.

但坦白说，这不是我服用 NR 和 NMN 的原因。

I take NR and NMN in an effort to increase NAD.

我服用 NR 和 NMN 来努力增加 NAD。

And now I realize what I'm about to say is entirely subjective, and I really want to highlight that.

现在我意识到我要说的完全是主观的，我真的想强调这一点。

What I'm about to describe is my experience.

我要描述的是我的经历。

It is not based on any peer-reviewed studies.

它不是基于任何同行评审的研究。

When I take NR and NMN at the dosages I talked about a little bit earlier, it gives me a lot of sustained mental and physical energy throughout the day.

当我按照我之前提到的剂量服用 NR 和 NMN 时，它会给我一整天持续的精神和身体能量。

Now, I've always had a lot of mental and physical energy.

现在，我的精神和体力一直都充沛。

But I'm 48 years old now, and I'm interested in doing anything that I safely can to keep those levels of energy as high as is reasonable.

但我现在已经 48 岁了，我有兴趣做任何我可以安全地做到的事情，以保持这些能量水平在合理的范围内。

I don't want to have so much energy that I can't sit still or so much energy that I can't sleep at night.

我不想有太多的精力让我无法静坐，或者太多的精力让我晚上无法入睡。

But I find that when I take NR and NMN in the morning-- so typically I'll do this before my first meal.

但我发现，当我早上服用 NR 和 NMN 时，我通常会在第一顿饭前服用。

I don't really regulate how close it is to that first meal.

我并没有真正规定距离第一顿饭有多近。

So I'll wake up, use the bathroom, hydrate, get my sunlight, do all the things I've talked about on other podcasts.

所以我会醒来，使用浴室，补充水分，接受阳光，做我在其他播客上谈论过的所有事情。

But I'll take my NR and NMN sometime usually within about an hour or two of waking up and typically at least 30 minutes to two hours before my first meal, which, for me, usually arrives around 11:00 AM.

但我通常会在起床后一两个小时内服用 NR 和 NMN，并且通常在第一顿饭前至少 30 分钟到两小时服用，对我来说，第一顿饭通常在上午 11:00 左右到达。

So sometimes I'll take it long before my first meal.

所以有时我会在第一顿饭前很长时间服用。

In any event, it gives me a lot of energy.

无论如何，它给了我很多能量。

And I seem to have that energy throughout the day.

我似乎一整天都充满活力。

I have gone periods of time where I stopped taking NR and/or NMN.

我曾经有一段时间停止服用 NR 和/或 NMN。

And while I didn't feel as if I was completely depleted of energy, I did notice a decrement in energy compared to when I took NR and NMN.

虽然我并没有感觉自己的能量完全耗尽，但与服用 NR 和 NMN 时相比，我确实注意到能量有所减少。

Now, I want to be very, very clear.

现在，我想说得非常非常清楚。

I have no, zero, financial relationship to any company that manufactures NR.

我与任何生产天然橡胶的公司没有零财务关系。

And while I used to have a relationship to a company that made NMN, as of recently, there's an FDA ruling that has made NMN not available as a supplement in the wider world.

虽然我曾经与一家生产 NMN 的公司有关系，但最近 FDA 做出了一项裁决，禁止 NMN 作为补充剂在更广泛的世界中使用。

So earlier this year, that is, in 2023, there was a filing for NMN as a experimental drug in a clinical trial.

所以今年早些时候，也就是2023年，就有NMN作为实验药物进入临床试验的备案。

And as a consequence, NMN was listed as a banned or not allowed to be commercially sold supplement.

因此，NMN 被列为禁止或不允许商业销售的补充剂。

And that has to do with some of the legality around clinical trials.

这与临床试验的一些合法性有关。

And when something is listed as an experimental drug, it can't be listed as a supplement.

当某种东西被列为实验药物时，它就不能被列为补充剂。

Nonetheless, you can still find NMN on the open market.

尽管如此，你仍然可以在公开市场上找到 NMN。

You can find it on Amazon.

您可以在亚马逊上找到它。

I can't really speak to the purity of one source versus another.

我无法真正谈论一种来源与另一种来源的纯度。

You'll have to explore that on your own.

你必须自己探索这一点。

But I will say this, even though I said it before.

但我还是要这么说，尽管我之前已经说过了。

I have zero financial relationship to any company that manufactures and sells NMN at this time or NR at this time.

我与目前生产和销售 NMN 或 NR 的任何公司都没有任何财务关系。

So the short summary to this whole discussion about NR and NMN is that I take NR and NMN, but I take it because I like how it makes me feel.

因此，关于 NR 和 NMN 的整个讨论的简短总结是，我选择 NR 和 NMN，但我选择它是因为我喜欢它给我的感觉。

It increases my energy levels in the morning and throughout the day, and it does so in a way that tapers off nicely in the evening, and I can still fall asleep, et cetera.

它增加了我早上和全天的能量水平，并且以一种在晚上逐渐减弱的方式进行，而且我仍然可以入睡，等等。

I do not take it with any expectation that it's going to increase my lifespan, simply because I don't think the data substantiating the extension and lifespan are here yet.

我并不期望它会延长我的寿命，只是因为我认为证实延长寿命和寿命的数据还没有出现。

They may arrive at some point.

他们可能会在某个时刻到达。

But I don't think that they are here yet.

但我不认为他们还在这里。

So there are a good number of people out there that still take NR and/or NMN and are doing so in efforts to increase NAD.

因此，有很多人仍在服用 NR 和/或 NMN，并努力增加 NAD。

And so let's take a moment and talk about increasing NAD directly because that's something that I have some recent experience with and that's becoming more common and is, yes, still FDA approved, at least as far as I know.

因此，让我们花点时间直接讨论增加 NAD 的问题，因为这是我最近的一些经验，而且这种情况正变得越来越普遍，而且，是的，仍然获得 FDA 批准，至少据我所知。

There are companies that can come to your house or you can go to a facility, and they will give you an NAD infusion.

有些公司可以到您家或者您可以去某个机构，他们会给您注射 NAD。

So they will infuse you directly with NAD into the vein.

因此他们会直接将 NAD 注入您的静脉中。

I've done this twice now.

我已经这样做过两次了。

And I will say, as most people experience when they do an NAD infusion, it's pretty darn uncomfortable, in fact, so much so that a lot of people have to take anti-nausea meds in order to get the NAD infusion.

我想说的是，正如大多数人在输注 NAD 时所经历的那样，事实上，这是非常不舒服的，以至于很多人必须服用抗恶心药物才能输注 NAD。

I opted to not take the anti-nausea meds, not because I'm particularly tough but because I don't like taking additional medication if I can.

我选择不服用抗恶心药物，不是因为我特别坚强，而是因为如果可以的话，我不喜欢服用额外的药物。

But I've taken anywhere from 500 to 1,000 milligrams of NAD by infusion.

但我已经通过输液注射了 500 至 1,000 毫克的 NAD。

I did that at times when I was feeling particularly run-down or post-illness.

有时当我感到特别疲惫或病后时，我就会这样做。

And I did, indeed, find that after the NAD infusion was complete, I felt much, much better in a number of different ways-- improved sleep, improved vigor coming off those illnesses.

事实上，我确实发现，在 NAD 输注完成后，我在很多方面都感觉好多了——改善了睡眠，改善了摆脱这些疾病的活力。

I felt much better.

我感觉好多了。

But, again, there is no clinical trial exploring NAD infusion for sake of vigor, et cetera, that I am aware of.

但是，据我所知，目前还没有临床试验探索为了活力等而输注 NAD。

I just happen to be somebody who is interested in exploring these tools and techniques from time to time.

我只是碰巧对时不时探索这些工具和技术感兴趣。

And I deemed this as safe.

我认为这是安全的。

Whether or not safe for you, you have to explore with your physician.

无论对您是否安全，您都必须与您的医生一起探讨。

Also, I do want to re-emphasize what I said a moment ago.

另外，我想再次强调我刚才所说的话。

Those NAD infusions are pretty darn uncomfortable.

那些 NAD 注射非常不舒服。

You can have the person administering the infusion adjust the rate of the infusion so that the drip is slower, which makes it more tolerable, as opposed to trying to get the whole infusion bag in there in 45 minutes or less.

您可以让输液人员调整输液速度，使滴注速度变慢，从而更容易耐受，而不是试图在 45 分钟或更短的时间内将整个输液袋注入其中。

I just wanted to get the whole thing over with.

我只是想把整件事都结束了。

So I just said, put it in as quickly as you reasonably and safely can.

所以我只是说，尽可能快地、合理地、安全地把它放进去。

It took about an hour, maybe 45 minutes to an hour.

大约花了一个小时，也许45分钟到一个小时。

Initially, I felt nauseous.

起初，我感到恶心。

I felt like someone was stepping on my chest.

我感觉有人踩在我的胸口上。

I felt like someone was stepping on my legs.

我感觉有人踩了我的腿。

I felt like-- well, I just felt lousy.

我感觉——好吧，我只是感觉很糟糕。

I felt so awful.

我感觉太糟糕了。

And then after about 10 minutes, it passed, and I felt fine.

然后大约10分钟后就过去了，我感觉很好。

And then after the infusion was done, as I mentioned before, I felt terrific.

输液完成后，正如我之前提到的，我感觉棒极了。

I was still able to fall asleep that night just fine, although I did make it a point to do this earlier in the day.

那天晚上我仍然能够很好地入睡，尽管我确实在当天早些时候就这样做了。

I have heard of some people doing NAD infusions later in the day and having challenges with sleep.

我听说有些人在当天晚些时候进行 NAD 输注，并且在睡眠方面遇到了挑战。

But, again, that's just anecdotal, or we could call it anecdata if you want.

但是，这只是轶事，或者如果您愿意，我们可以将其称为轶事。

But it's anecdotal.

但这是轶事。

It's generally assumed, for obvious reasons, that NAD infusions are more effective at increasing cellular levels of NAD than NR or NMN or both together, although the direct comparison has not been made, as far as I know.

由于明显的原因，人们普遍认为 NAD 输注在增加 NAD 细胞水平方面比 NR 或 NMN 或两者一起更有效，尽管据我所知，尚未进行直接比较。

And there's still this general question as to whether or not any of this stuff is getting into cells directly and impacting NAD levels in specific cells, although I think most people assume that the NAD infusions certainly are.

尽管我认为大多数人认为 NAD 输注确实如此，但仍然存在一个普遍的问题，即这些物质是否直接进入细胞并影响特定细胞中的 NAD 水平。

Now, there are a number of different experts out there who debate all the fine points of everything that I just said, people like Dr. Charles Brenner, and people like Dr. David Sinclair, people like Matt Kaeberlein.

现在，有许多不同的专家对我刚才所说的所有要点进行辩论，像查尔斯·布伦纳博士、大卫·辛克莱博士这样的人、马特·卡伯莱因这样的人。

There are people who really actively and, let's just say, heatedly debate all the issues that I just talked about.

有些人非常积极地，可以说，激烈地辩论我刚才谈到的所有问题。

I think the greatest debate is around whether or not increasing NAD levels in cells actually increases lifespan.

我认为最大的争论是增加细胞中的 NAD 水平是否真的能延长寿命。

But there's also a debate around whether or not NR is more advantageous than NMN, whether or not all of this is too premature to explore yet already.

但关于 NR 是否比 NMN 更有优势，也存在争议，所有这些是否还为时过早，尚不值得探索。

Again, I just want to restate for the third time, I don't do any of this stuff in these NAD pathways for sake of increasing lifespan.

再次，我想第三次重申，我不会为了延长寿命而在这些 NAD 途径中做任何这些事情。

I do it for sake of the vitality and energy effects that I subjectively experience.

我这样做是为了我主观体验到的活力和能量效果。

I must say that the NAD infusions are expensive enough, inconvenient enough, and let's just say uncomfortable enough that I don't see myself doing them very often, although perhaps maybe doing them a couple of times a year or more makes sense, should I find myself feeling run-down or post-illness fatigue or things of that sort.

我必须说，NAD 输注足够昂贵，足够不方便，而且让我们说足够不舒服，以至于我不经常这样做，尽管也许一年做几次或更多次是有意义的，如果我发现自己感到精疲力尽或病后疲劳或类似的事情。

I would be very curious to learn from any of you, the audience, what sorts of things you've experienced when, if perhaps, you've explored NR supplementation, NMN supplementation, or NAD infusions.

我非常想向你们中的任何一位观众了解，当你们探索过 NR 补充剂、NMN 补充剂或 NAD 输注时，你们经历过什么样的事情。

And as I mentioned earlier, there's now a growing number of different products that claim that you can take NAD orally, so either in pill, tincture, or other forms, so no requirement for an infusion.

正如我之前提到的，现在有越来越多的不同产品声称可以口服 NAD，无论是药丸、酊剂还是其他形式，因此不需要输注。

But I'm not aware of any studies that have directly linked oral NAD to NAD levels in cells and how those two things relate.

但我不知道有任何研究将口服 NAD 与细胞中的 NAD 水平直接联系起来，以及这两者之间的关系。

So lots more important science to be done in this area, lots more debate surely to be had.

因此，这个领域还有很多更重要的科学研究要做，肯定会有更多的争论。

And any time we talk about supplements, I just want to emphasize several times that I do see supplements as, indeed, supplements.

每当我们谈论补充剂时，我只想多次强调，我确实将补充剂视为补充剂。

I think only by getting your light exposure, sunshine, movement, nutrition, stress modulation, social relationships, et cetera, correct, should you even begin to consider supplementation because supplementation is just not at the foundation of mental health, physical health, and performance.

我认为只有当你的光照、阳光、运动、营养、压力调节、社会关系等正确时，你才应该开始考虑补充，因为补充并不是心理健康、身体健康和表现的基础。

It is, indeed, something that, provided it fits within your safety and economic frameworks, could potentially enhance mental health, physical health, performance in certain ways.

事实上，只要它符合您的安全和经济框架，就可能在某些方面增强心理健康、身体健康和表现。

But it's certainly not the foundation from which you build mental health, physical health, and performance.

但这肯定不是你建立心理健康、身体健康和表现的基础。

So now we've talked about resveratrol, a little bit about grape seed extract, we talked about NR, NMN, and NAD and the NAD pathway, there are a few other things that are commonly discussed in the longevity sphere, let's call it, things such as metformin.

现在我们已经讨论了白藜芦醇，一些关于葡萄籽提取物，我们讨论了 NR、NMN、NAD 和 NAD 途径，还有一些其他在长寿领域经常讨论的东西，我们称之为二甲双胍之类的东西。

I'll just be very direct and say I do not take metformin.

我会非常直接地说我不服用二甲双胍。

And I also don't take what some people call the poor man's version of metformin, which is berberine.

我也不服用一些人所说的穷人版二甲双胍，即黄连素。

Berberine gives me brutal headaches.

小檗碱让我头痛欲裂。

Berberine lowers blood glucose.

小檗碱可降低血糖。

That's why I think it's giving me brutal headaches.

这就是为什么我认为它让我感到非常头痛。

A lot of people have explored or are thinking about exploring taking metformin or berberine for sake of lowering blood glucose and lowering a particular cellular, let's just say, pathway or a set of molecules, mTOR being the most common of them.

许多人已经探索或正在考虑探索服用二甲双胍或小檗碱来降低血糖和降低特定细胞的途径或一组分子，mTOR 是其中最常见的。

mTOR-- mammalian Target of Rapamycin-- is abundant in developing cells.

mTOR——哺乳动物雷帕霉素靶标——在发育细胞中含量丰富。

It's responsible for the growth of individual cells.

它负责单个细胞的生长。

And the amount of mTOR in our cells tapers off across our lifespan.

在我们的一生中，细胞中 mTOR 的数量会逐渐减少。

mTOR and its pathways is something that I've actually worked on fairly extensively in my laboratory in the context of the regeneration of the visual system.

mTOR 及其通路实际上是我在实验室中在视觉系统再生方面进行了相当广泛的研究的东西。

So I'm very familiar with it.

所以我对它非常熟悉。

And for sake of convenience and ease in this conversation, we can just think of mTOR as something that's abundant in cells during development and any time cells are growing, including the growth of tumor cells and cellular growth at any stage of the lifespan.

为了方便起见，我们可以将 mTOR 视为细胞在发育过程中和细胞生长的任何时间（包括肿瘤细胞的生长和生命周期任何阶段的细胞生长）中丰富的东西。

So the logic that people have waged is that drugs like metformin or compounds like berberine that reduce mTOR levels or impact the mTOR pathway in ways that lead to net decreases in mTOR-- the logic is that that could somehow increase lifespan.

因此，人们提出的逻辑是，二甲双胍等药物或小檗碱等化合物可以降低 mTOR 水平或影响 mTOR 通路，从而导致 mTOR 净减少，逻辑是这可以以某种方式延长寿命。

There's also the logic that fasting can reduce mTOR, which can increase lifespan.

还有一个逻辑是，禁食可以降低 mTOR，从而延长寿命。

I don't think there's any direct evidence for that yet, however, at least not in humans.

然而，我认为还没有任何直接证据证明这一点，至少在人类身上没有。

So I'll tell you, I don't take berberine for the reasons I mentioned before.

所以我告诉你，出于我之前提到的原因，我不服用小檗碱。

It makes me feel uncomfortable.

这让我感觉不舒服。

I don't-- not psychologically uncomfortable.

我不——没有心理上的不舒服。

It makes me feel physically uncomfortable.

这让我感觉身体不舒服。

I don't take metformin because expert colleagues of mine, including Dr. Peter Attia, have come on this podcast.

我不服用二甲双胍，因为我的专家同事，包括彼得·阿蒂亚博士，都参加了这个播客。

In fact, we did a collaboration journal club podcast that we'll provide a link to in the show note captions, during which we, meaning mainly Peter, reviewed the data, the peer-reviewed data on metformin and lifespan.

事实上，我们做了一个合作期刊俱乐部播客，我们将在节目注释标题中提供一个链接，在此期间，我们（主要是彼得）审查了数据，即有关二甲双胍和寿命的同行评审数据。

And at least to my understanding, at present, there isn't sufficient data to support taking metformin for increasing lifespan.

至少据我了解，目前没有足够的数据支持服用二甲双胍可以延长寿命。

So that's why I don't take it.

所以这就是为什么我不接受它。

I may in the future if more data come out and things change.

如果将来出现更多数据并且情况发生变化，我可能会这样做。

But right now, I see no reason to take metformin to increase my lifespan.

但现在，我认为没有理由服用二甲双胍来延长我的寿命。

So I don't take metformin.

所以我不服用二甲双胍。

Similarly, there's a lot of discussion out there about rapamycin.

同样，关于雷帕霉素也有很多讨论。

Remember, mTOR-- mammalian Target of Rapamycin-- is so named because it's a target of this drug, which is used largely as an anticancer drug but has other purposes as well.

请记住，mTOR（哺乳动物雷帕霉素靶点）之所以如此命名，是因为它是该药物的靶点，该药物主要用作抗癌药物，但也有其他用途。

Rapamycin is actively under investigation, which makes it sound like there was a crime committed, but as far as I know, there wasn't.

雷帕霉素正在积极接受调查，这听起来像是犯罪行为，但据我所知，并没有犯罪行为。

Under active scientific exploration would be the more accurate way to say it-- by excellent researchers such as Dr. Matt Kaeberlein up at the University of Washington in Seattle.

更准确的说法是“积极的科学探索”，是由西雅图华盛顿大学的 Matt Kaeberlein 博士等优秀研究人员进行的。

He's been looking at rapamycin for its ability to extend lifespan, focusing on many different species, including dogs.

他一直在研究雷帕霉素延长寿命的能力，重点关注包括狗在内的许多不同物种。

So he has a dog longevity project.

所以他有一个狗长寿项目。

So that's really interesting.

这真的很有趣。

Dr. Peter Attia has talked a lot about rapamycin and did a recent podcast about rapamycin with not only Matt Kaeberlein but one of the experts in the world on mTOR.

Peter Attia 博士谈论了很多有关雷帕霉素的内容，并且最近与 Matt Kaeberlein 以及世界上 mTOR 专家之一一起制作了一个有关雷帕霉素的播客。

So I invite you to check out that podcast if you want to learn about rapamycin.

因此，如果您想了解雷帕霉素，我邀请您查看该播客。

So there is a fair amount of understanding about the biological pathways of rapamycin and mTOR and so on.

所以对于雷帕霉素和mTOR等的生物学途径有相当多的了解。

And there are clinician physicians like Peter, as well as others, who are quite excited about the potential for rapamycin to extend lifespan, although you have to go directly to Peter to find out exactly what he's doing, whether or not he's taking rapamycin or not.

还有像彼得这样的临床医生以及其他人，他们对雷帕霉素延长寿命的潜力感到非常兴奋，尽管你必须直接去找彼得才能确切地了解他在做什么，无论他是否服用雷帕霉素。

I certainly can't speak for him.

我当然不能替他说话。

But at present, I don't take rapamycin.

但目前我不服用雷帕霉素。

Why don't I take rapamycin?

我为什么不服用雷帕霉素？

Well, I don't take rapamycin because, at least to my eye, the data at present don't justify that for sake of increasing lifespan.

嗯，我不服用雷帕霉素，因为至少在我看来，目前的数据并不能证明为了延长寿命而服用雷帕霉素是合理的。

That is not to say that rapamycin isn't an effective drug for the treatment of various cancers and for other purposes.

这并不是说雷帕霉素不是治疗各种癌症和其他用途的有效药物。

But for me, at this point in time, I just don't see a good reason for me to take rapamycin relative to some of the, let's just say, substantiated potential side effects of rapamycin.

但对我来说，在这个时间点上，相对于雷帕霉素的一些已证实的潜在副作用，我认为没有充分的理由服用雷帕霉素。

It is a drug that, I think, can be taken safely under certain conditions but has enough of a side effect profile that I'm not interested in taking it for sake of increasing lifespan at this time.

我认为，这种药物在某些条件下可以安全服用，但有足够的副作用，因此我目前对为了延长寿命而服用它不感兴趣。

So no metformin, no rapamycin for me right now, perhaps in the future.

所以我现在没有二甲双胍，没有雷帕霉素，也许将来也没有。

I've listed out the things that I'm perfectly willing and happy to do-- grape seed extract, NR and NMN, the occasional NAD infusion to increase NAD directly.

我列出了我非常愿意并且乐意做的事情——葡萄籽提取物、NR和NMN，偶尔输注NAD以直接增加NAD。

And for the time being, I've decided to stay away from metformin and rapamycin.

目前，我决定远离二甲双胍和雷帕霉素。

But, of course, any and all of that could change going forward depending on the data that are published and my own experiences.

但是，当然，根据发布的数据和我自己的经验，所有这些都可能会发生变化。

As a final point on this, I want to again emphasize that the foundation of a quality life and a long life is most certainly going to come from the basics, perhaps the most fundamental and important of which is to get sufficient amounts of quality sleep each night.

最后一点，我想再次强调，优质生活和长寿的基础肯定来自于基础，也许其中最基本和最重要的是每晚获得充足的优质睡眠。

We know that not doing that can, indeed, reduce your lifespan, if not directly, then certainly indirectly by increased number of accidents and certainly being far less happy and energetic during the day.

我们知道，不这样做确实会缩短您的寿命，如果不是直接的话，那么肯定会通过增加事故数量来间接缩短您的寿命，并且肯定会在白天变得不那么快乐和精力充沛。

So that's fundamental.

所以这是根本性的。

Also-- and this is very important to emphasize.

另外——强调这一点非常重要。

And here, I'm essentially borrowing the words straight out of Dr. Peter Attia's mouth.

在这里，我基本上是直接从彼得·阿蒂亚博士的嘴里借用的话。

So forgive me, Peter.

所以请原谅我，彼得。

This won't be nearly as eloquent or succinct as Peter would make it.

这不会像彼得所说的那样雄辩或简洁。

But it is very, very clear that at present, there is no supplement or drug for increasing longevity that even comes close to the known improvements in health metrics that relate to longevity that come from getting quality sleep and especially from getting sufficient amounts of quality exercise.

但非常非常清楚的是，目前还没有任何一种可以延长寿命的补充剂或药物可以与已知的健康指标改善相媲美，这些改善与长寿相关，而这些改善来自于高质量的睡眠，尤其是充足的高质量运动。

So that means both a combination of cardiovascular exercise, a minimum of 180 to 220 minutes of so-called zone 2 cardio per week.

因此，这意味着要结合心血管锻炼，每周至少进行 180 至 220 分钟的所谓 2 区有氧运动。

So that's cardio that you can carry out while still maintaining a conversation.

这就是您可以在保持对话的同时进行的有氧运动。

But should you increase the intensity any more, you would have a hard time completing your sentences.

但如果你再增加强度，你将很难完成你的句子。

But in addition to that, also doing some VO2 max work, so getting your heart rate way, way up at least once per week.

但除此之外，还要做一些最大摄氧量的训练，这样每周至少一次提高你的心率。

And also, of course, doing resistance training, either with weights, machines, or bodyweight, doing that at sufficient intensity, six sets minimum per body part per week, to maintain not just muscular size and strength but, equally important, perhaps even more important, maintaining nerve to muscle connectivity, which correlates with cognitive function and a number of other important longevity metrics.

当然，还可以进行阻力训练，无论是举重、器械还是自重，强度足够，每个身体部位每周至少进行六组，不仅可以保持肌肉的大小和力量，而且同样重要，甚至可能更重要的是，保持神经与肌肉的连接，这与认知功能和许多其他重要的长寿指标相关。

So, again, exercise, sleep, quality nutrition, quality social connection, which means eliminating, as best you can, toxic social connection and increasing quality social connection, people that you like and enjoy spending time with and feel enriched by, stress modulation, all of these things are so key, and, of course, getting morning sunlight.

所以，再说一次，锻炼、睡眠、高质量的营养、高质量的社会联系，这意味着尽可能消除有毒的社会联系并增加高质量的社会联系，你喜欢和喜欢与你共度时光并感到充实的人，压力调节，所有这些都是如此关键，当然，还有早晨的阳光。

All of those things combine to have a huge outsized effect compared to anything that you could take in pill capsule or infusion.

与您可以服用的药丸胶囊或输液中的任何物质相比，所有这些东西结合在一起会产生巨大的效果。

So before even considering taking any supplement or drug to increase your longevity, or even for increasing vitality for that matter, get those basics of sleep, sunlight, nutrition, movement, stress modulation, or stress control, I should say, and relationships down.

因此，在考虑服用任何补充剂或药物来延长寿命，甚至是为了增加活力之前，我应该说，先了解睡眠、阳光、营养、运动、压力调节或压力控制的基本知识，以及人际关系。

Get those right, and get that morning sunlight to set your circadian rhythm because, of course, your circadian rhythm is what anchors it all.

做好这些，让早晨的阳光来设定你的昼夜节律，因为，当然，你的昼夜节律是这一切的基础。

And I'd be completely remiss if I didn't emphasize yet again that any time you're thinking of adding a supplement or removing a supplement from your regimen or adding a prescription drug or removing a prescription drug, you absolutely should consult your board-certified physician.

如果我没有再次强调，每当您考虑添加补充剂或从您的治疗方案中删除补充剂，或者添加处方药或删除处方药时，您绝对应该咨询您的委员会认证医生，那我就完全失职了。

The next question is about working memory.

下一个问题是关于工作记忆的。

The question is, "What is working memory?

问题是：“什么是工作记忆？

What are the mechanisms behind working memory?

工作记忆背后的机制是什么？

And how can I improve my working memory?" Well, first off, this is a fantastic question that everybody should be aware of the answers to because working memory is so critical for every aspect of everyday life, as well as for learning new information.

我怎样才能提高我的工作记忆呢？”嗯，首先，这是一个很棒的问题，每个人都应该知道答案，因为工作记忆对于日常生活的各个方面以及学习新信息都至关重要。

And it has direct correlates with not just things like IQ and overall levels of cognition, but, indeed, it relates to our longevity of cognition, that is, how well or how poorly we are holding onto our flexible brain function.

它不仅与智商和整体认知水平等因素直接相关，而且确实与我们认知的寿命有关，也就是说，我们对灵活的大脑功能的保持程度有多好或有多差。

So for those of you that don't know, working memory is our capacity to keep certain amounts of context relevant information online.

对于那些不知道的人来说，工作记忆是我们在线保存一定量的上下文相关信息的能力。

And when I say online, I don't mean on the internet or on social media.

当我说在线时，我并不是指在互联网或社交媒体上。

I mean online within our own brains.

我的意思是我们自己大脑中的在线。

One example of working memory is your ability to remember a string of numbers for sake of being able to, for instance, dial a phone number a few minutes or maybe even an hour later or perhaps to remember a door code or the code to a combination lock.

工作记忆的一个例子是，您能够记住一串数字，以便能够在几分钟甚至一小时后拨打电话号码，或者记住门密码或密码锁的密码。

So, for instance, you might be going to a new apartment or a home or visiting the home of a friend.

例如，您可能要去新公寓或新家，或者拜访朋友的家。

And you might say, is there a gate?

你可能会说，有门吗？

And they'll say, yes, there's a combination lock or a code for the front door, and that code is 76813.

他们会说，是的，前门有密码锁或密码，密码是 76813。

And so you'll remember 76813, 76831.

所以你会记住 76813、76831。

And most people will need to write that down.

大多数人需要把它写下来。

But some people can keep that information online in their so-called working memory.

但有些人可以将这些信息保留在他们所谓的工作记忆中。

So this is information that generally has relevance for the particular context that you happen to be in or will soon be in but that often, not always, is discarded in terms of not needing to store it in your long-term memory.

因此，这些信息通常与您碰巧处于或即将处于的特定环境相关，但通常（并非总是）会因为不需要将其存储在您的长期记忆中而被丢弃。

Now, working memory and long-term memory have a relationship.

现在，工作记忆和长期记忆是有关系的。

Some things within our working memory get passed to our long-term memory, but much of it does not.

我们工作记忆中的一些事情会传递到我们的长期记忆中，但其中大部分不会。

So working memory is at play all day, not just in remembering strings of numbers but perhaps also in remembering specific names of people that you're going to interact with in a given environment.

因此，工作记忆整天都在发挥作用，不仅仅是记住一串数字，还可能记住你将在给定环境中与之互动的人的具体名字。

Perhaps you walk into a meeting or a classroom.

也许您走进一个会议或一间教室。

You're introduced to this person, that person, and another person.

您被介绍给这个人、那个人和另一个人。

And your hope is to remember their names.

你的希望是记住他们的名字。

And you may or may not need to remember their names long term.

您可能需要也可能不需要长期记住他们的名字。

But you need to keep that information online in order to be able to refer to them by first name within that particular context.

但您需要将该信息保留在网上，以便能够在特定上下文中通过名字引用它们。

And a third example of working memory is your ability to call to mind specific types of information from within a larger batch of information.

工作记忆的第三个例子是你从大量信息中回想起特定类型信息的能力。

In fact, this is an opportunity for me to refer to a specific task that's used in a large number of studies, both psychological studies and neuroscience studies, of working memory.

事实上，这对我来说是一个机会，可以参考大量关于工作记忆的研究（包括心理学研究和神经科学研究）中使用的特定任务。

And that's the reading span task or the sentence span task.

这就是阅读跨度任务或句子跨度任务。

And it's fairly straightforward to understand.

而且它相当容易理解。

So in this task, you would hear or read some specific sentences.

所以在这个任务中，你会听到或读到一些特定的句子。

So the sentence might be, "The other day, I went to the market, and I searched for organic cucumbers, grass fed steak, and rice from a particular part of Southeast Asia." So that's a sentence that perhaps you could recite back to me in a moment if you were asked to do that.

所以这句话可能是，“有一天，我去了市场，我寻找来自东南亚特定地区的有机黄瓜、草饲牛排和大米。”所以如果你被要求这样做的话，也许你可以马上背诵给我听。

But that's not what the task asks you to do.

但这不是任务要求你做的。

The task asks you to then listen to another unrelated sentence, which is, "Lately, I've been searching for an automobile.

该任务要求你听另一个不相关的句子，即“最近，我一直在寻找一辆汽车。

I've always driven a Toyota 4Runner"-- which, by the way, folks, is true-- "but I'm thinking about getting a sedan this year." And then there might be a third unrelated sentence, so a sentence with a totally different context, which is, "I looked the other day on my phone, and I realized that I'm spending more than 90 minutes in web browsing every evening between the hours of 6:00 p.m.

我一直开着丰田 4Runner”——顺便说一句，朋友们，这是真的——“但我今年想买一辆轿车。”然后可能还有第三个不相关的句子，因此是一个上下文完全不同的句子，即“前几天我在手机上查看，我意识到我每天晚上 6:00 到下午 6:00 之间花费超过 90 分钟浏览网页”。

and 9:00 p.m.," which, by the way, folks, is not true.

和晚上 9:00”，顺便说一句，朋友们，这不是真的。

Okay, so I just said three sentences, and each of those sentences conveys a certain amount of information.

好吧，我就说了三句话，每句话都传达了一定的信息。

It might seem rather mundane, but that's how these tasks go.

这可能看起来相当平凡，但这就是这些任务的进行方式。

And then the task is the following.

然后任务如下。

Can you remember the final word of each of the sentences that I just said?

你还记得我刚才说的每句话的最后一个词吗？

Okay, well, I'm guessing you probably could not.

好吧，我猜你可能做不到。

For those of you that can remember the final three words of each of those sentences, well, congratulations, you have a quite active working memory.

对于那些能够记住每个句子的最后三个单词的人来说，恭喜你，你的工作记忆非常活跃。

But the way the task is typically done is that before I would tell you those three sentences, if I were the one running the study, that is, I would ask you to pay careful attention to the words coming at the end of the sentence.

但任务通常完成的方式是，在我告诉你这三个句子之前，如果我是进行这项研究的人，也就是说，我会要求你仔细注意句子末尾的单词。

I wouldn't tell you that you need to pay attention to the last word.

我不会告诉你你需要注意最后一个词。

But I tell you to pay attention to the ending of the sentence.

但我告诉你要注意句子的结尾。

And I'd probably also ask you some questions about, which items did Andrew go pick up at the market?

我可能还会问你一些问题，安德鲁去市场买了哪些物品？

If you recall, there were some organic cucumbers, some grass fed meat.

如果你还记得的话，有一些有机黄瓜，一些草饲肉。

You might also be asked to recall which specific cars or trucks Andrew currently drives versus what he's considering purchasing.

您可能还会被要求回忆安德鲁目前驾驶的具体汽车或卡车以及他正在考虑购买的汽车或卡车。

So, again, it's the 4Runner that I drive and have long driven 4Runners versus the sedan that I'm considering buying, which is, by the way, not true.

所以，再说一次，我驾驶的是 4Runner，并且长期驾驶 4Runner，而我正在考虑购买轿车，顺便说一句，这不是真的。

I like my 4Runner.

我喜欢我的 4Runner。

I don't plan to replace it any time soon.

我不打算很快更换它。

In any event, while these tasks focus on fairly innocuous and somewhat uninteresting information, they are complete sentences that have contextual coherence.

无论如何，虽然这些任务关注的是相当无害且有些无趣的信息，但它们是具有上下文连贯性的完整句子。

That is, the sentences make sense.

也就是说，句子是有道理的。

They're not nonsense sentences, but they're not related to one another.

它们不是无意义的句子，但它们彼此之间没有关系。

But unless you're really cued to pay attention to the final words of the sentence, chances are you're not going to remember that final word of the sentence because more of your attention is focused on taking in the overall context and the different nouns and verbs within the sentence and within the context of a farmers' market or a car purchase and things of that sort.

但是，除非你真的被提示要注意句子的最后一个单词，否则你很可能不会记住句子的最后一个单词，因为你的注意力更多地集中在整体上下文以及句子中以及农贸市场或汽车购买等上下文中的不同名词和动词上。

Okay, now, for most people who have normal cognition, meaning not suffering from traumatic brain injury, dementia, et cetera, who hear six such sentences in one of these studies, and before the study begins, they are cued that they are going to need to remember the final words of each of those sentences, on average, people can remember four out of six of the final words from those sentences.

好吧，现在，对于大多数具有正常认知能力的人来说，也就是说没有患有创伤性脑损伤、痴呆等，他们在其中一项研究中听到了六个这样的句子，在研究开始之前，他们被提示需要记住每个句子的最后一个单词，平均而言，人们可以记住这些句子中六个最终单词中的四个。

Some people remember two.

有些人记得两个。

Some people remember six.

有些人记得六个。

There are the people who occasionally remember just one or even zero and everything in between.

有些人偶尔只记得一，甚至零，以及介于两者之间的一切。

But the average turns out to be four.

但事实证明平均数是四。

And in some of these studies, people hear many more sentences.

在其中一些研究中，人们听到了更多的句子。

In other studies, they hear a few less but generally not fewer than six sentences.

在其他研究中，他们听到的句子较少，但通常不少于六个句子。

Okay, so that's the in-laboratory working memory task, or I should say it's just one of the many in-laboratory working memory tasks.

好的，这就是实验室工作记忆任务，或者我应该说这只是众多实验室工作记忆任务之一。

But it has great relevance for everyday activities, such as if you're headed home from work or school and you need to pick up a few things, you have to make sure that you don't get distracted by what's going on on your phone or invitations that you might receive or different routes that you could take home if, in fact, you need to take the route home and pick up something specific at the store.

但它与日常活动有很大的相关性，例如，如果您下班或上学回家，需要买一些东西，您必须确保自己不会因为手机上发生的事情、可能收到的邀请或可以回家的不同路线而分心，如果事实上您需要走回家的路线并在商店买特定的东西。

And then once you're in the store, you need to pick up the specific thing you need to get.

然后，一旦您进入商店，您就需要挑选您需要购买的特定物品。

Now, sure, you might pick up a few other things.

现在，当然，您可能会学到一些其他东西。

But you have to make sure that none of those things is so attention-grabbing that you forget the working memory task, that is, to pick up the initial item that you went to the store to get.

但你必须确保这些事情都不会太引人注目，以至于你忘记了工作记忆任务，即拿起你去商店买的第一个物品。

Okay, so working memory is weaved through every aspect of everyday life.

好的，工作记忆贯穿于日常生活的各个方面。

And it becomes especially important when we are trying to pay attention to and learn new information.

当我们试图关注和学习新信息时，这一点变得尤为重要。

But, indeed, it's also important for everyday functioning.

但事实上，它对于日常功能也很重要。

Not surprisingly then, working memory tasks are also extremely important for probing levels of cognitive function, and deficits in working memory are prominent in people who have frontal lobe damage, so TBI-- Traumatic Brain Injury-- that focuses on the frontal lobes-- I'll explain why that is in just a few moments-- as well as people who have age-related cognitive decline or in Alzheimer's, which is an exacerbated or accelerated degree of age-related cognitive decline and in a number of other conditions, including attention deficit hyperactivity disorder, which, if you listened to the two episodes I did on ADHD, doesn't always include the hyperactivity element.

毫不奇怪，工作记忆任务对于探索认知功能水平也极其重要，工作记忆缺陷在额叶损伤的人中尤为突出，因此，针对额叶的 TBI（创伤性脑损伤）以及患有与年龄相关的认知衰退或阿尔茨海默氏症（与年龄相关的认知衰退加剧或加速程度）以及其他许多疾病的人，我将在稍后解释为什么会出现这种情况。包括注意力缺陷多动症在内的各种疾病，如果你听过我关于多动症的两集，你会发现其中并不总是包含多动症成分。

Some people just have attention deficit disorder.

有些人只是患有注意力缺陷障碍。

Okay, so working memory is very important in everyday life.

好的，工作记忆在日常生活中非常重要。

And now you have some understanding of the way that working memory is probed in the laboratory and how that resembles the real world use of working memory.

现在您对实验室中探测工作记忆的方式以及它与现实世界中工作记忆的使用有何相似之处有了一些了解。

So that leads us to the question that was asked about, how does working memory work?

这就引出了我们提出的问题：工作记忆是如何运作的？

Or what are the mechanisms underlying working memory?

或者工作记忆的机制是什么？

Now, that's a vast discussion unto itself.

现在，这本身就是一个广泛的讨论。

And I will, indeed, do an entire episode of the Huberman Lab podcast about working memory.

事实上，我会制作一整集关于工作记忆的休伯曼实验室播客。

But for right now, let's just take about three minutes-- yes, only three-- and talk about some of the neural circuits and neurochemicals that support functional working memory.

但现在，让我们花大约三分钟——是的，只有三分钟——来讨论一些支持功能性工作记忆的神经回路和神经化学物质。

So working memory relies on a number of different distributed brain areas that we call a neural circuit.

因此，工作记忆依赖于许多不同的分布式大脑区域，我们称之为神经回路。

But it relies heavily on the activity of the frontal lobes.

但它在很大程度上依赖于额叶的活动。

The frontal lobes are neural real estate that reside just behind the forehead.

额叶是位于前额后面的神经区域。

You have a frontal cortex on each side, left side of your brain and the right side of your brain.

你的大脑两侧各有一个额叶皮层，即大脑的左侧和右侧。

More specifically, you have a prefrontal cortex, which is the anterior most or the most forward part of your frontal cortex that does, indeed, reside right behind your forehead.

更具体地说，你有一个前额叶皮层，它是你额叶皮层的最前部或最前部，实际上位于你的前额后面。

And it has, as I mentioned before, two sides, a left side and a right side.

正如我之前提到的，它有两个侧面，左侧和右侧。

And working memory relies on neurons in the prefrontal cortex and, in particular, neurons within the right prefrontal cortex.

工作记忆依赖于前额叶皮层中的神经元，特别是右前额叶皮层中的神经元。

Now, the prefrontal cortex doesn't carry out the job of working memory alone.

现在，前额叶皮层不再单独执行工作记忆的工作。

It needs inputs and outputs from and to other brain areas.

它需要其他大脑区域的输入和输出。

And one of the key inputs to the prefrontal cortex that allows working memory to function smoothly are the dopaminergic, that is, the dopamine neuron inputs that come from further back and deeper in the brain into the prefrontal cortex.

使工作记忆顺利发挥作用的前额叶皮层的关键输入之一是多巴胺能，即来自大脑更靠后和更深处的多巴胺神经元输入到前额叶皮层。

So as I'll soon describe, prefrontal cortex and dopamine action within the prefrontal cortex is absolutely critical for working memory.

正如我将很快描述的，前额叶皮层和前额叶皮层内的多巴胺作用对于工作记忆绝对至关重要。

Now, to be clear-- and this isn't just for the aficionados and the career neuroscientists out there-- dopamine input to the prefrontal cortex and the right prefrontal cortex in particular is critical for working memory.

现在，需要明确的是——这不仅仅是对于狂热爱好者和职业神经科学家来说——多巴胺输入到前额叶皮层，特别是右前额叶皮层对于工作记忆至关重要。

But there are other critical brain areas for working memory as well, including key areas within the so-called thalamus.

但还有其他与工作记忆相关的关键大脑区域，包括所谓的丘脑内的关键区域。

So this is an egg-like structure deep within the brain that provides input to the prefrontal cortex and can adjust or modulate the activity there.

因此，这是大脑深处的一个类似鸡蛋的结构，它为前额皮质提供输入，并可以调整或调节那里的活动。

So I don't want to give the impression that it's just prefrontal cortex and dopamine.

所以我不想给人留下这样的印象：这只是前额皮质和多巴胺。

There are other critical structures involved, and they're all acting together in concert to allow you to keep certain types of information online in a context dependent way.

还涉及其他关键结构，它们都协同作用，使您能够以上下文相关的方式在线保存某些类型的信息。

And as you're hearing about all of this and you're thinking about the example of working memory tasks in the laboratory that I described earlier, if it all feels like a bit much, like it's a lot of information, well, guess what?

当你听到所有这些并且你正在思考我之前描述的实验室工作记忆任务的例子时，如果这一切感觉有点太多，就像它有很多信息，那么，你猜怎么着？

You're using your working memory.

你正在使用你的工作记忆。

You're trying to hold online all this information that presumably is new to a good number of you.

您正试图将所有这些信息保留在网上，而这些信息对你们中的许多人来说可能是新的。

Now, some of the most important work on working memory and prefrontal cortex comes from the laboratory of a guy named Mark D'Esposito, who is at the University of California, Berkeley.

现在，关于工作记忆和前额叶皮层的一些最重要的研究成果来自加州大学伯克利分校马克·德斯波西托 (Mark D'Esposito) 的实验室。

He's actually a neurologist by training.

他实际上是一名受过训练的神经科医生。

And a few years back, he did some really important studies on the role of dopamine in working memory.

几年前，他对多巴胺在工作记忆中的作用做了一些非常重要的研究。

Now, first off, let's just recall what dopamine is.

现在，首先让我们回想一下多巴胺是什么。

Dopamine is a neuromodulator.

多巴胺是一种神经调节剂。

It's often referred to as a neurotransmitter, and that's fine.

它通常被称为神经递质，这很好。

You can call it a neurotransmitter if you want.

如果您愿意，您可以将其称为神经递质。

But a neuromodulator, as the name suggests, modulates the activity of other neural circuits.

但是，顾名思义，神经调节剂可以调节其他神经回路的活动。

Now, there are some key studies on dopamine that the D'Esposito lab and other laboratories did, which really pinpoint the key role of dopamine in working memory function.

现在，D'Esposito实验室和其他实验室对多巴胺进行了一些关键研究，真正确定了多巴胺在工作记忆功能中的关键作用。

So I'm just going to mention those results now.

所以我现在只想提一下这些结果。

I will also provide a few links to the relevant studies in the show note captions if you'd like to dive deeper.

如果您想更深入地了解，我还将在节目注释标题中提供一些相关研究的链接。

And as I mentioned a few minutes ago, I will be doing a full-length Huberman Lab podcast episode about working memory, mechanisms of working memory, and tools for working memory.

正如我几分钟前提到的，我将制作一个关于工作记忆、工作记忆机制和工作记忆工具的完整休伯曼实验室播客节目。

But that's also what we're talking about now.

但这也是我们现在所讨论的。

So the first thing to know is that working memory can be measured in the laboratory.

所以首先要知道的是，工作记忆可以在实验室中测量。

The other thing that can be measured in the laboratory are people's baseline levels of dopamine.

实验室可以测量的另一件事是人们的多巴胺基线水平。

This is done with a technique called Positron Emission Tomography, or PET, that involves injecting people with an innocuous dye that then allows researchers to put them into a specific type of machine which allows them to get images of their brain and look at the reservoir, the available dopamine that has not yet been deployed for a working memory or other task.

这是通过一种称为正电子发射断层扫描（PET）的技术来完成的，该技术包括给人们注射一种无害的染料，然后研究人员将他们放入一种特定类型的机器中，使他们能够获取大脑图像并查看储存库，即尚未用于工作记忆或其他任务的可用多巴胺。

And what one discovers is that people who, on average, have higher levels of baseline dopamine perform better on working memory tasks of the sort that we talked about earlier relative to individuals who have lower levels of baseline dopamine.

人们发现，平均而言，基线多巴胺水平较高的人相对于基线多巴胺水平较低的人来说，在我们之前讨论过的那种工作记忆任务中表现更好。

So there's a strong correlation-- none of this is causal yet, or at least I haven't given you the causal evidence yet.

所以存在很强的相关性——这些都还不是因果关系，或者至少我还没有给你因果证据。

But there's a strong correlation between baseline levels of dopamine and ability to perform well, that is, average or above average, on working memory tasks.

但多巴胺的基线水平与在工作记忆任务上表现良好（即平均或高于平均水平）的能力之间存在很强的相关性。

In addition to that, there's what's called a double dissociation.

除此之外，还有所谓的双重解离。

So I just told you that people with higher levels of baseline dopamine perform better on working memory tasks.

所以我只是告诉你，基线多巴胺水平较高的人在工作记忆任务中表现更好。

Well, it also turns out that people who have lower levels of baseline dopamine perform less well on working memory tasks, which you might think is the same thing as what I just said but looked at it from the other side of the coin.

事实证明，基线多巴胺水平较低的人在工作记忆任务中表现较差，您可能会认为这与我刚才所说的相同，但从硬币的另一面来看。

But, indeed, in separate studies where people have had their baseline levels of dopamine depleted either by injury because they happen to have had an injury out in the actual world-- they're not inducing injuries in humans in the laboratory, of course-- but a brain injury such as a car accident or a construction injury.

但事实上，在单独的研究中，人们的多巴胺基线水平因受伤而耗尽，因为他们碰巧在现实世界中受伤了——当然，他们不是在实验室中对人类造成伤害——而是脑损伤，例如车祸或建筑工伤。

And by the way, we always hear about concussion and traumatic brain injury, and everyone immediately thinks football, rugby, which, of course, are prominent sources of traumatic brain injury and CTE.

顺便说一句，我们总是听到脑震荡和创伤性脑损伤，每个人都会立即想到足球、橄榄球，当然，它们是创伤性脑损伤和 CTE 的重要来源。

But most traumatic brain injury doesn't come from sport.

但大多数创伤性脑损伤并非来自运动。

Most traumatic brain injury comes from things like car accidents and construction work and things of that sort.

大多数创伤性脑损伤来自车祸和建筑工程之类的事情。

So people who have their baseline levels of dopamine depleted by traumatic brain injury perform less well on working memory tasks.

因此，因创伤性脑损伤而导致多巴胺基线水平下降的人在工作记忆任务中的表现较差。

In addition, as we all age, indeed, as we all age, baseline levels of dopamine in key areas of the brain, such as the striatum, also decline over time.

此外，随着我​​们所有人的衰老，事实上，随着我们所有人的衰老，大脑关键区域（例如纹状体）的多巴胺基线水平也会随着时间的推移而下降。

And what one observes is not just a decline in baseline levels of dopamine but a corresponding decline in performance on working memory tasks.

人们观察到的不仅仅是多巴胺基线水平的下降，而且工作记忆任务的表现也相应下降。

Moreover, if people do take a drug that depletes baseline levels of dopamine, this unfortunately does occur in various drug users who inadvertently take a drug that they thought was one type of illicit drug or street drug, and it turns out to be a chemically modified version of that-- this really does happen-- or in chronic, for instance, methamphetamine users who deplete their baseline levels of dopamine, or in chronic cocaine users who deplete their baseline levels of dopamine, they, too, have diminished performance on working memory tasks.

此外，如果人们确实服用了一种会消耗多巴胺基线水平的药物，不幸的是，这种情况确实发生在各种吸毒者身上，他们无意中服用了一种他们认为是一种非法药物或街头毒品的药物，结果证明这是一种经过化学修饰的药物——这种情况确实发生了——或者在慢性吸食者中，例如，消耗了多巴胺基线水平的甲基苯丙胺使用者，或消耗了其多巴胺基线水平的慢性可卡因使用者，他们在工作记忆任务上的表现也有所下降。

So on the one hand, we know that high levels of baseline dopamine are associated with better performance in working memory tasks.

因此，一方面，我们知道高水平的基线多巴胺与更好的工作记忆任务表现相关。

And we also know that anything that takes people below normal baseline of dopamine levels also will diminish performance on working memory tasks.

我们还知道，任何使人们的多巴胺水平低于正常基线的行为也会降低工作记忆任务的表现。

So there's a bidirectional relationship between baseline levels of dopamine and performance on working memory tasks, this task that greatly resembles everyday functioning in terms of how you need to get about your day as well as your ability to learn and retain critical new information.

因此，多巴胺的基线水平和工作记忆任务的表现之间存在双向关系，这项任务在您需要如何度过一天以及学习和保留重要新信息的能力方面与日常功能非常相似。

Now, the evidence that dopamine is causally related to working memory is really spectacular.

现在，多巴胺与工作记忆存在因果关系的证据确实非常惊人。

And it really comes from the work of Mark D'Esposito and colleagues, showing, for instance, that if undergraduates whose baseline levels of dopamine have been measured take a drug-- in this case, the drug is something called bromocriptine.

它确实来自 Mark D'Esposito 及其同事的工作，例如，如果测量多巴胺基线水平的本科生服用一种药物——在这种情况下，这种药物就是溴隐亭。

Bromocriptine is a drug that's used to elevate dopamine in Parkinson's patients.

溴隐亭是一种用于提高帕金森病患者多巴胺水平的药物。

But the subjects in the study I'm describing were not Parkinson's patients.

但我所描述的研究对象并不是帕金森病患者。

Rather, these were undergraduates at UC Berkeley.

相反，他们是加州大学伯克利分校的本科生。

And if they take bromocriptine, they perform better on working memory tasks for a short while, meaning for the duration of the task.

如果他们服用溴隐亭，他们会在短时间内（即整个任务期间）在工作记忆任务中表现更好。

It's not indefinite.

这不是无限期的。

They didn't get a permanent increase in working memory function.

他们的工作记忆功能并没有得到永久性的增强。

However-- and this is a very important however-- there were essentially two groups that fell out or that were observed within this particular study.

然而——这是非常重要的——在这项特定的研究中，基本上有两组人退出了或被观察到。

One group had low levels of baseline dopamine when they came into the study.

一组在进入研究时基线多巴胺水平较低。

Now, that turned out to not be the consequence of any traumatic brain injury or methamphetamine use or cocaine use.

现在，事实证明这并不是任何脑外伤或使用甲基苯丙胺或可卡因的结果。

All of those things were ruled out.

所有这些事情都被排除了。

Rather, these individuals had slightly but still significantly lower baseline levels of dopamine.

相反，这些人的多巴胺基线水平略有下降，但仍然显着较低。

And that simply reflects the fact that in the general population, even in the absence of dementia, the absence of illicit drug use, and the absence of any kind of insult or injury to the brain, people are walking around with different baseline levels of dopamine.

这仅仅反映了这样一个事实：在普通人群中，即使没有痴呆症、没有使用非法药物、没有任何形式的大脑侮辱或损伤，人们行走时的多巴胺基线水平也不同。

Now, of course, those baseline levels of dopamine could be different according to different levels of self-care, how much sleep they got the night before, whether or not they exercise regularly, things all known to basically re-up or to fill back up the reservoir of dopamine in the brain.

当然，现在，多巴胺的基线水平可能会有所不同，具体取决于不同程度的自我保健、前一天晚上的睡眠时间、是否定期锻炼，所有这些都知道基本上会重新恢复或填充大脑中的多巴胺储备。

In fact, in a few minutes, I'll talk about some tools and techniques that can do that.

事实上，几分钟后，我将讨论一些可以做到这一点的工具和技术。

I've talked about some of these in previous podcasts.

我在之前的播客中讨论过其中的一些内容。

But keep in mind that some of these students simply had lower levels of baseline dopamine when they showed up to the study.

但请记住，其中一些学生在参加研究时只是基线多巴胺水平较低。

And none of those low levels could be attributed to anything dramatic or acute, such as an injury or neurologic disease.

这些低水平都不能归因于任何严重或急性的事件，例如受伤或神经系统疾病。

Other individuals in the study had higher levels of baseline dopamine when they walked into the study the very first day.

研究中的其他人在第一天进入研究时基线多巴胺水平较高。

And at least as far as we know, none of those elevated levels of dopamine were the consequence of anything pharmacologic because, of course, they ruled out anyone that was taking drugs for, say, the treatment of depression or ADHD in order to elevate baseline levels of dopamine because, indeed, many of those drugs do just that.

至少据我们所知，这些升高的多巴胺水平都不是任何药理作用的结果，因为，当然，他们排除了任何服用药物治疗抑郁症或多动症的人，以提高多巴胺的基线水平，因为事实上，许多药物就是这样做的。

But what this study discovered was absolutely fascinating.

但这项研究的发现绝对令人着迷。

What they found is that for individuals that have slightly lower levels of baseline dopamine at the outset of the study, increasing the amount of dopamine in their system using this drug bromocriptine-- although it turns out other drugs that increase dopamine, such as L-dopa and things like apomorphine, can do the same thing.

他们发现，对于在研究开始时基线多巴胺水平略低的个体，使用这种药物溴隐亭增加其系统中的多巴胺含量——尽管事实证明其他增加多巴胺的药物，如左旋多巴和阿扑吗啡，也可以起到同样的作用。

When they then increase their levels of baseline dopamine, they went from performing less well to performing significantly better on working memory tasks.

当他们增加基线多巴胺水平时，他们在工作记忆任务上的表现就会从较差变为明显更好。

Okay, so put differently, if your baseline levels of dopamine are slightly low or low, increasing that level of dopamine will allow you to perform better on a working memory task.

好吧，换句话来说，如果你的多巴胺基线水平略低或偏低，增加多巴胺水平将使你在工作记忆任务上表现更好。

And these were quite significant effects, meaning the performance on the working memory task went way up.

这些都是非常显着的效果，意味着工作记忆任务的表现大幅提高。

So, for instance, in the sentence task that we talked about earlier, it might be that one of these individuals was remembering two out of the six of the final words of those sentences that they had heard in that task.

因此，例如，在我们之前讨论的句子任务中，其中一个人可能记住了他们在该任务中听到的句子的最后六个单词中的两个。

They would take bromocriptine, and then they would go from remembering two of the final words to remembering anywhere from four to six.

他们会服用溴隐亭，然后他们会从记住最后两个单词变成记住四个到六个单词。

I just gave an example that was just a hypothetical example.

我只是举了一个例子，这只是一个假设的例子。

There was a range of improvement in these individuals who initially had low levels of baseline dopamine and then took bromocriptine and thereby increased their levels of baseline dopamine.

这些人最初的基线多巴胺水平较低，然后服用溴隐亭，从而提高了基线多巴胺水平，这些人出现了一系列的改善。

Contrast that with the individuals who, when they showed up to the study, had high levels of baseline dopamine.

与参加研究的人相比，他们的基线多巴胺水平很高。

Recall these are the people that are going to take that working memory task.

回想一下，这些人将承担工作记忆任务。

They haven't yet taken any drugs.

他们还没有服用任何药物。

So they're not taking bromocriptine.

所以他们没有服用溴隐亭。

They haven't taken apomorphine.

他们没有服用阿扑吗啡。

They haven't taken anything to increase their baseline levels of dopamine.

他们没有采取任何措施来提高多巴胺的基线水平。

Rather, their baseline levels of dopamine are already significantly higher than others in the group.

相反，他们的多巴胺基线水平已经明显高于该组中的其他人。

And when those individuals take bromocriptine or apomorphine or another drug that further increases the levels of dopamine in their brain, well, their performance on these working memory tasks actually goes down.

当这些人服用溴隐亭或阿扑吗啡或其他进一步增加大脑中多巴胺水平的药物时，他们在这些工作记忆任务上的表现实际上会下降。

That's right.

这是正确的。

It goes down.

它下降了。

And this is well supported by studies in nonhumans primates as well as studies from other laboratories in humans, where you do essentially a dose response curve to bromocriptine.

对非人类灵长类动物的研究以及其他实验室对人类的研究充分支持了这一点，在这些研究中，您基本上绘制了溴隐亭的剂量反应曲线。

This involves bringing individuals into the laboratory.

这涉及将人员带入实验室。

Sometimes their baseline levels of dopamine are measured.

有时会测量他们的多巴胺基线水平。

Sometimes they're not.

有时他们不是。

But you give people different dosages of bromocriptine, and you measure how their working memory is when they get the placebo, so zero milligrams of bromocriptine.

但是你给人们不同剂量的溴隐亭，然后测量他们服用安慰剂时的工作记忆情况，即零毫克的溴隐亭。

You get them into a working memory task.

你让他们进入工作记忆任务。

You measure their performance.

你衡量他们的表现。

And they come in a separate time or maybe later that day.

他们会在不同的时间或当天晚些时候到来。

They do the working memory task after taking a small dose of bromocriptine versus a medium versus a large dose of bromocriptine.

他们在服用小剂量溴隐亭、中剂量溴隐亭和大剂量溴隐亭后进行工作记忆任务。

And, of course, there are adequate controls because, of course, of course, of course, you expect that individuals will get better at working memory tasks due to repeat effects.

当然，有足够的控制，因为，当然，当然，当然，你期望个人会由于重复效应而更好地完成工作记忆任务。

Doing something more often, you generally get better at it.

经常做某件事，你通常会做得更好。

So all of that is controlled for.

所以所有这些都是可控的。

In fact, if you think about it, it's pretty easy to control for.

事实上，如果你仔细想想，它很容易控制。

You just look at the normal improvement in somebody who thinks that they're getting increasing dosages of a given drug over time, but, indeed, they're just getting the placebo.

你只需观察那些认为自己随着时间的推移而增加特定药物剂量的人的正常改善，但实际上，他们只是服用安慰剂。

Or just somebody who comes in and does those working memory tasks four times in a row, you look at the average improvement.

或者只是有人进来连续四次执行这些工作记忆任务，你会看到平均改进。

You do that in a group of people.

你在一群人中这样做。

And then you compare that to people that actually got increased levels of bromocriptine with each successive experiment.

然后你将其与每次连续实验中溴隐亭水平实际增加的人进行比较。

Or even better, you'd have people get zero milligrams of bromocriptine.

或者甚至更好，让人们获得零毫克的溴隐亭。

Then perhaps the next time, they get a high dose or a medium dose.

然后也许下一次，他们会接受高剂量或中等剂量。

You'd make it random.

你会把它变成随机的。

Then the next time, a low dose.

然后下次，低剂量。

And so by doing that in a sufficient number of individuals, you can come up with a very firm conclusion.

因此，通过对足够数量的个体进行测试，您可以得出非常确定的结论。

And, again, what I'm about to say is the aggregate conclusion of a large number of studies now done in humans with neuroimaging and PET, MRI, animal models, and on and on.

再说一遍，我要说的是目前对人类进行的大量研究的综合结论，包括神经影像学、PET、MRI、动物模型等等。

And basically what we can say is that there's a sweet spot for dopamine levels and working memory.

基本上我们可以说的是，多巴胺水平和工作记忆存在一个最佳平衡点。

Yes, it is true that higher levels of dopamine correlate with improved working memory.

是的，较高水平的多巴胺确实与改善的工作记忆相关。

It's also true that lower levels of dopamine correlate with poorer working memory.

多巴胺水平较低确实与工作记忆较差有关。

It is also true that low levels of baseline dopamine, that, when elevated pharmacologically, can improve working memory.

基线多巴胺水平较低也是事实，当通过药物提高多巴胺水平时，可以改善工作记忆。

But it is also true, as I mentioned before, that if you have high levels of dopamine to begin with, further increasing those levels of dopamine will actually diminish your performance in working memory and, by the way, in a number of other different cognitive tasks as well.

但正如我之前提到的，如果你一开始就有高水平的多巴胺，进一步增加多巴胺水平实际上会降低你的工作记忆能力，顺便说一句，也会降低你在许多其他不同认知任务中的表现。

Okay, so now you know what working memory is, you have some understanding of the underlying mechanisms, and you have an understanding of some of the things that can modulate-- again, I'm using that word because dopamine is a neuromodulator-- some of the things that can modulate working memory.

好吧，现在你知道什么是工作记忆了，你对潜在的机制有了一些了解，你也了解了一些可以调节的东西——再说一次，我用这个词是因为多巴胺是一种神经调节剂——一些可以调节工作记忆的东西。

Now, as you recall, I was asked, how can we improve our working memory?

现在，你还记得吗，有人问我，我们如何才能提高我们的工作记忆？

So it should be obvious that for those that already have lower-- and notice I said lower as opposed to low because it's all relative.

因此，对于那些已经较低的人来说，很明显，请注意，我说的是“较低”而不是“低”，因为这都是相对的。

There's a distribution of baseline dopamine levels out there.

那里存在基线多巴胺水平的分布。

But for those people who have lower baseline levels of dopamine, increasing levels of dopamine, even transiently, will improve working memory.

但对于那些多巴胺基线水平较低的人来说，增加多巴胺水平，即使是暂时的，也会改善工作记忆。

Now, how do if you have lower, medium, or high levels of baseline dopamine?

现在，如果您的基线多巴胺水平较低、中等或较高该怎么办？

Now, as far as I know, there are no inexpensive and also accurate ways to measure your baseline levels of dopamine.

据我所知，目前还没有廉价且准确的方法来测量多巴胺的基线水平。

This is unfortunate.

这是不幸的。

And frankly, I don't have a solution to it.

坦白说，我没有解决办法。

But the good news is you don't really need to know your baseline levels of dopamine in order to glean some important tools for improving your working memory.

但好消息是，您实际上并不需要知道多巴胺的基线水平即可收集一些改善工作记忆的重要工具。

But before we get into those tools, I'll just say that if you were, oh, so curious as to what your baseline levels of dopamine really were or are, you would need to go into one of these positron emission tomography scanners.

但在我们使用这些工具之前，我只想说，如果您非常好奇您的多巴胺基线水平到底是多少，那么您将需要使用其中一台正电子发射断层扫描仪。

And, of course, that would need to be done by a neuroscientist or a clinician who had the technical expertise and approval to do so.

当然，这需要由拥有技术专业知识并获得批准的神经科学家或临床医生来完成。

I wish that there were blood tests or other sorts of bodily tissue or fluid tests that could give you really accurate readouts of baseline levels of dopamine in the relevant brain structures.

我希望有血液测试或其他类型的身体组织或液体测试可以为您提供相关大脑结构中多巴胺基线水平的真正准确的读数。

But as far as I know, no such tests exist.

但据我所知，不存在这样的测试。

There are tests out there that will take your blood or other samples from your body and give you a number back as to what they presume your baseline levels of dopamine are.

有一些测试可以从你的身体中采集你的血液或其他样本，并给你一个数字，告诉你他们推测你的多巴胺基线水平是多少。

But when I look at those tests and I look at the tissues they rely on and the metabolites that they're examining, none of them seem accurate enough to give you a clear picture as to whether or not you have low, medium, or high baseline levels of dopamine in your striatum, which is the area of the brain that's going to be relevant for the working memory task that we're describing here.

但当我查看这些测试以及它们所依赖的组织和正在检查的代谢物时，它们似乎都不够准确，无法让您清楚地了解您的纹状体中的多巴胺基线水平是否低、中或高，纹状体是与我们在此描述的工作记忆任务相关的大脑区域。

So that's unfortunate.

所以这很不幸。

I, for one, would love to know what my baseline levels of dopamine in my striatum are without having to go into a PET scanner.

就我而言，我很想知道纹状体中多巴胺的基线水平是多少，而无需进入 PET 扫描仪。

And I'm sure many of you would as well.

我相信你们中的许多人也会这么做。

I think this represents a really key niche and opportunity for the development of technology to measure levels of dopamine noninvasively.

我认为这代表了无创测量多巴胺水平的技术发展的一个非常关键的利基和机会。

And hopefully those techniques will come about in the next few years.

希望这些技术能够在未来几年内实现。

Maybe one or several of you will come up with those technologies because I think there's a real interest and wish.

也许你们中的一个或几个人会提出这些技术，因为我认为这是真正的兴趣和愿望。

Now, working memory tasks, however, are noninvasive, and there are a number of good ones online that you can take without having to participate in a given study.

然而现在，工作记忆任务是非侵入性的，并且网上有许多好的任务，您无需参加特定的研究即可完成。

I think most people have a general sense of whether or not their working memory is better or worse than it was, say, a year ago or a few years ago.

我认为大多数人都对自己的工作记忆是否比一年前或几年前更好或更差有一个普遍的认识。

I know a common concern of many people, especially people over the age of 40, is whether or not they're losing their memory.

我知道很多人，尤其是40岁以上的人，普遍担心的一个问题是他们是否正在失去记忆。

A lot of people over the age of 40, and sometimes even younger, will get the so-called tip of the tongue phenomenon, where, in your mind, you know what you want to say, but you don't remember the exact words or the example that you're thinking of in what seems to be your unconscious mind.

很多40岁以上的人，有时甚至更年轻的人​​，都会出现所谓的舌尖现象，即在你的脑海中，你知道自己想说什么，但你不记得你在无意识中想到的确切单词或例子。

So it's sort of right there, but you can't access it.

所以它就在那里，但你无法访问它。

That is perfectly normal.

这是完全正常的。

And provided it doesn't hinder your everyday functioning, I wouldn't be terribly concerned.

只要它不妨碍你的日常运作，我就不会太担心。

However, if you're finding that you're forgetting things far more often, you're forgetting where you are or where you were going when you walked into the store, what you were there to get, those are matters for concern.

然而，如果你发现自己忘记事情的频率要高得多，比如你忘记了自己在哪里，或者当你走进商店时要去哪里，你要去那里买什么，这些都是值得关注的问题。

And you should definitely talk to a neurologist because those are deficits in working memory that, unfortunately, in some people, really accelerate with age or accelerate after traumatic brain injury or for whatever other reason.

你绝对应该咨询神经科医生，因为这些是工作记忆的缺陷，不幸的是，在某些人中，这种缺陷确实会随着年龄的增长而加速，或者在脑外伤或其他任何原因后加速。

It's also worth mentioning that anything that damages dopaminergic neurons, things like methamphetamine use, things like traumatic brain injury, so getting repeated concussions or even one severe concussion, can permanently limit the total number of dopamine neurons or dopamine output.

还值得一提的是，任何损害多巴胺能神经元的东西，例如使用甲基苯丙胺，创伤性脑损伤，因此反复脑震荡甚至一次严重脑震荡，都会永久限制多巴胺神经元或多巴胺输出的总数。

So those are obviously things that you'll want to avoid.

所以这些显然是你想要避免的事情。

And if you have had a concussion, my first suggestion in the list of suggestions of things to avoid and to do is to not get another one, okay?

如果你有过脑震荡，我在要避免和要做的事情的建议列表中的第一个建议就是不要再遭受脑震荡，好吗？

So that's very important.

所以这非常重要。

But those are all the do not.

但这些都不是。

And now I'd like to focus on to-dos, meaning the things that one can do in order to increase baseline levels of dopamine.

现在我想重点关注待办事项，这意味着人们可以做一些事情来提高多巴胺的基线水平。

And these are all tools that are gleaned directly from the peer-reviewed scientific literature.

这些都是直接从同行评审的科学文献中收集的工具。

So first and foremost is the one that I always come back to because it is, oh, so critical for every aspect of mental health, physical health, and performance.

因此，首先也是最重要的是我总是会回到这个问题，因为它对于心理健康、身体健康和表现的各个方面都至关重要。

But it's also well established to re-up or replenish levels of not just dopamine but other neuromodulators in the brain that are required for working memory and other key aspects of cognitive function.

但它不仅可以重新提高或补充多巴胺的水平，还可以恢复或补充大脑中工作记忆和认知功能其他关键方面所需的其他神经调节剂的水平。

And that is to get sufficient amounts of quality sleep each night, or I should say as many nights of your life as possible.

那就是每晚获得充足的优质睡眠，或者我应该说是生命中尽可能多的夜晚。

And if you're not going to get quality sleep on a given night, hopefully it's for good reasons, festive reasons, or it's for absolutely necessary reasons, like raising children, et cetera.

如果你在某个晚上无法获得高质量的睡眠，希望这是有充分的理由，节日的原因，或者是绝对必要的原因，比如抚养孩子等等。

And the reason I say that, the reason I say all of that, is because none of us get sufficient amounts of quality sleep every single night of our entire life.

我之所以这么说，之所以这么说，是因为我们一生中每晚都没有获得足够的优质睡眠。

Things come up.

事情出现了。

Life happens.

生活发生了。

Emergencies happen.

紧急情况发生。

Great nights out where we decide to study all night.

美好的夜晚，我们决定整晚学习。

I did plenty of that.

我做了很多这样的事。

Or party with friends really late.

或者很晚才和朋友聚会。

Look, that's just part of life.

看，这只是生活的一部分。

And certainly raising children for many of us is part of life.

当然，对我们许多人来说，养育孩子是生活的一部分。

But all of us should strive to get sufficient amounts of quality sleep as many nights of our lives as possible.

但我们所有人都应该努力在生命中尽可能多的夜晚获得充足的优质睡眠。

So for most people, that's going to be six to eight hours.

所以对于大多数人来说，这将是六到八个小时。

For some people, it will be as little as five.

对于某些人来说，只有五个。

For others, it will be as much as 9 or 10, especially teenagers and when we're sick.

对于其他人来说，这个数字会高达 9 或 10，尤其是青少年和生病时。

People have different sleep requirements.

人们有不同的睡眠要求。

So figure out what those are, and figure out how to get sufficient amounts of quality sleep for you as many nights of your life as possible.

因此，弄清楚这些是什么，并弄清楚如何在一生中尽可能多的夜晚获得充足的优质睡眠。

And I've done multiple episodes of the Huberman Lab podcast on this, the "Master Your Sleep" episode.

我已经在 Huberman Lab 播客中制作了多集“掌控你的睡眠”节目。

I did the "Perfect Your Sleep" episode as well.

我也做了“完美你的睡眠”这一集。

I also did a "Perfect Your Sleep" episode with expert guest Dr. Matthew Walker.

我还与专家嘉宾马修·沃克博士一起制作了“完美你的睡眠”一集。

And we have our zero cost tool kit for sleep that's available at hubermanlab.com.

我们还提供零成本睡眠工具包，可在 hubermanlab.com 上获取。

So all of those resources contain timestamps that can bring you to specific tools and things to really dial in your sleep.

因此，所有这些资源都包含时间戳，可以带您使用特定的工具和事物来真正帮助您入睡。

So that's the first one.

这是第一个。

And I'd be remiss if I didn't mention it.

如果我不提的话，那就是我的失职了。

The next thing that we know can dramatically, that is, that can cause statistically significant increases in baseline dopamine within the striatum, the very structure for which improvements in working memory occur when you have higher levels of baseline dopamine, is non-sleep deep rest, a practice that I've talked about extensively on the podcast.

我们知道的下一件事可以显着地导致纹状体内基线多巴胺的统计显着增加，当你的基线多巴胺水平较高时，工作记忆就会发生改善，这种结构就是非睡眠深度休息，我在播客上广泛讨论过这种做法。

But if you haven't heard me talk about, this is a completely zero cost behavioral tool, so no pill, no supplement, no drug required.

但如果你还没有听我说过，这是一个完全零成本的行为工具，所以不需要药丸，不需要补充剂，不需要药物。

Non-sleep deep rest, or NSDR, involves lying down for anywhere from 10 to as much as 60 minutes.

非睡眠深度休息 (NSDR) 包括躺下 10 到 60 分钟。

Some people do it for as long as 60 minutes.

有些人这样做长达 60 分钟。

But anywhere from 10 to 30 minutes is typical NSDR.

但典型的 NSDR 时间为 10 到 30 分钟。

And you engage in some long exhale breathing, which tends to relax your nervous system by activating the so-called parasympathetic arm of your autonomic nervous system, a big nerdspeak mouthful of words, which basically mean long exhale breathing, especially when done through pursed lips and very slowly in a controlled way.

然后你进行长时间的呼气呼吸，这往往会通过激活自主神经系统的所谓副交感神经臂来放松你的神经系统，这是一个大书呆子说的满口的话，这基本上意味着长时间的呼气呼吸，特别是当通过撅起嘴唇并以受控的方式非常缓慢地进行时。

Really lower your heart rate and cause relaxation.

真正降低你的心率并导致放松。

You do a sort of a body scan.

您进行某种身体扫描。

This practice, NSDR, doesn't involve any mantras, any intention.

这种做法，NSDR，不涉及任何咒语，任何意图。

So there's nothing mystical about it.

所以这并没有什么神秘的。

It's really a self-directed deep relaxation protocol that brings your mind and body into a state that is quite similar to rapid eye movement sleep.

这实际上是一种自我导向的深度放松方案，可以让您的身心进入一种与快速眼动睡眠非常相似的状态。

And the reason I say that is that your body is very still, but your mind remains active.

我这么说的原因是你的身体非常静止，但你的思想仍然活跃。

Your mind is relaxed, if there is such a thing.

如果有这样的事情，你的心就放松了。

So this is so to speak, right?

所以可以这么说，对吗？

No one really knows what, quote unquote, "relaxed" mind means.

没有人真正知道“放松”心灵意味着什么。

But you're not anticipating future events.

但你并没有预测未来的事件。

You're really focused on what's happening right then and there.

你真的很专注于当时正在发生的事情。

And you are alert.

你很警觉。

You are awake while being deeply relaxed in the body.

当你在身体深度放松的时候你是清醒的。

And you're doing that intentionally.

而你是故意这样做的。

And it's a practice that can, indeed, take some practice to get better at but that many people find from the very first time they do it is extremely relaxing and extremely replenishing.

事实上，这种练习需要一些练习才能变得更好，但许多人从第一次这样做起就发现它非常放松并且非常补充能量。

That is, it seems to replenish their cognitive and physical vigor when they exit the NSDR.

也就是说，当他们退出 NSDR 时，它似乎会补充他们的认知和体力活力。

And that should come as no surprise because there are actually peer-reviewed data that I've talked about before on this podcast-- I'll provide another link to one of the papers in the show note captions here.

这应该不足为奇，因为实际上我之前在这个播客上讨论过同行评审的数据——我将在此处的节目注释标题中提供其中一篇论文的另一个链接。

But there are peer-reviewed data that show that NSDR, also sometimes referred to as yoga nidra, which means yoga sleep, although yoga nidra is slightly different, can increase baseline levels of dopamine in the striatum by as much as 60% as compared to the levels of dopamine prior to doing that yoga nidra aka NSDR.

但有同行评审的数据表明，NSDR，有时也称为瑜伽休息术，这意味着瑜伽睡眠，虽然瑜伽休息术略有不同，但与瑜伽休息术（又称 NSDR）之前的多巴胺水平相比，可以将纹状体中多巴胺的基线水平提高多达 60%。

Okay, so this is a very powerful tool.

好的，这是一个非常强大的工具。

It's not weak sauce, as the kids say.

正如孩子们所说，这不是淡酱。

This is something that can really increase your baseline levels of dopamine.

这确实可以提高您的多巴胺基线水平。

And it's completely zero cost.

而且完全是零成本。

I mean, it requires a little bit of time to do.

我的意思是，这需要一点时间来完成。

You can access a NSDR script on YouTube by putting "NSDR Huberman." That one, as the name suggests, uses my voice.

您可以通过输入“NSDR Huberman”来访问 YouTube 上的 NSDR 脚本。顾名思义，那个使用我的声音。

There are some longer NSDR scripts.

有一些较长的 NSDR 脚本。

Some of the ones that I use and that I like very much are the ones from Kelly Boys.

我使用的并且非常喜欢的一些是来自 Kelly Boys 的。

You can find some of those on the Waking Up app.

您可以在 Wake Up 应用程序中找到其中一些。

You can also find those zero cost on YouTube, putting her name, Kelly, K-E-L-L-Y, separate word Boys, B-O-Y-S, NSDR.

您还可以在 YouTube 上找到这些零成本的内容，其中包含她的名字 Kelly、K-E-L-L-Y、单独的单词 Boys、B-O-Y-S、NSDR。

She has some 8-minute, some 20-minute NSDRs.

她有一些 8 分钟、一些 20 分钟的 NSDR。

And of course, there are other voices and sources of NSDR that are zero cost available on YouTube and elsewhere.

当然，YouTube 和其他地方也有其他零成本的 NSDR 声音和来源。

As far as I know, these are all more or less equivalent.

据我所知，这些或多或少都是等价的。

They all accomplish more or less the same thing.

他们都完成了或多或少相同的事情。

I've been doing NSDR or yoga nidra as a consistent practice either first thing when I wake up in the morning if I felt I didn't get enough sleep the night before or sometimes in the afternoon or sometimes if I wake up in the middle of the night and I want to fall back asleep.

我一直在做 NSDR 或瑜伽休息术作为一种持续的练习，或者是当我早上醒来时，如果我觉得前一天晚上睡眠不足，或者有时是在下午，或者有时是如果我在半夜醒来并想重新入睡时，第一件事就是做。

Although more typically, first thing in the morning, if I didn't feel I got enough sleep the night before, I'll do NSDR or in the afternoon if I feel like I need to replenish my mental and physical vigor.

虽然更典型的是，早上第一件事，如果我觉得前一天晚上睡眠不足，我会做 NSDR，或者如果我觉得需要补充我的精神和身体活力，我会在下午做。

And as I described, that replenishment in baseline dopamine in the striatum is at least one of the mechanisms by which NSDR aka yoga nidra is likely to give us that sense of renewed physical and mental vigor.

正如我所描述的，纹状体中基线多巴胺的补充至少是 NSDR 又名瑜伽休息术可能给我们带来身体和精神活力更新的感觉的机制之一。

So it's a very powerful practice, again, completely zero cost, and one that I strongly encourage people to at least try and to incorporate if your goal is to improve working memory as well as to just improve baseline levels of dopamine for other purposes as well.

因此，这是一种非常强大的做法，完全零成本，如果您的目标是改善工作记忆以及仅出于其他目的提高多巴胺的基线水平，我强烈鼓励人们至少尝试并采用这种做法。

I've also talked before on this podcast about deliberate cold exposure.

我之前也在这个播客上谈到过故意暴露在寒冷中。

In fact, we did an entire episode about deliberate cold exposure.

事实上，我们做了一整集关于故意暴露在寒冷中的故事。

And we know that a cold shower or an ice bath or a cold plunge or a dip in a cold lake or ocean, indeed, causes a very significant increase in the release of epinephrine, adrenaline into our brain and body.

我们知道，冷水淋浴、冰浴、冷水浸入或浸入冰冷的湖泊或海洋中，确实会导致我们的大脑和身体释放肾上腺素显着增加。

But we also know, based mainly on one study, but now there are some additional studies as well, that it can increase baseline levels of dopamine significantly and for long periods of time, up to several hours.

但我们也知道，主要基于一项研究，但现在还有一些其他研究，它可以显着增加多巴胺的基线水平，并且持续很长一段时间，长达几个小时。

Now, how great that increase in dopamine is and how long it lasts depends on a couple of different factors.

现在，多巴胺的增加幅度有多大以及持续多长时间取决于几个不同的因素。

What seems to be the general takeaway from those studies is that if the water is very cold, say somewhere between 35 degrees Fahrenheit and 45 degrees Fahrenheit, as little as 30 seconds or a minute or two minutes in that cold water induces those long lasting increases certainly in adrenaline but most likely in dopamine as well.

这些研究得出的普遍结论是，如果水很冷，比如在 35 华氏度到 45 华氏度之间，那么在冷水中浸泡短短 30 秒或一分钟或两分钟，肯定会引起肾上腺素的持久增加，但很可能也会导致多巴胺的增加。

Other studies have shown that longer exposure to warmer temperatures, so putting people up to the neck into cool water.

其他研究表明，长时间暴露在较高温度下，因此需要将人们的颈部浸入冷水中。

so high 50s or maybe in low 60-degree temperature water, for a longer period of time of 45 minutes to an hour can induce long-lasting increases in dopamine.

50 度的高温或 60 度的低温水中，持续 45 分钟到一个小时的较长时间可以诱导多巴胺的持久增加。

Unfortunately, there aren't a lot of studies on this.

不幸的是，这方面的研究并不多。

So we don't know exactly how long in a given temperature one needs to go into cold water in order to induce these increases in epinephrine and dopamine.

因此，我们并不确切知道在给定温度下需要进入冷水多长时间才能引起肾上腺素和多巴胺的增加。

But suffice to say that there are now several studies showing that if you get into uncomfortably cold, yet safe temperatures of water-- so this could be by cold shower, but more typically, it would be by immersion into cold water of some sort.

但可以说的是，现在有几项研究表明，如果你进入令人不舒服的寒冷但安全温度的水 - 所以这可能是通过冷水淋浴，但更常见的是，它会通过浸入某种冷水中。

Again, uncomfortably cold but safe.

再次强调，虽然寒冷但安全。

And I say that and I don't tell you 45 degrees because we all have different levels of cold adaptation and tolerance.

我这么说并不是告诉你 45 度，因为我们都有不同程度的寒冷适应和耐受力。

So for some people, 35 degrees is going to be manageable and safe.

因此，对于某些人来说，35 度是可以控制且安全的。

For other people, 45 degrees is manageable and safe.

对于其他人来说，45 度是可以控制且安全的。

For other people, that's not manageable or safe and so on.

对于其他人来说，这是不可控或不安全的等等。

You need to find a temperature that's uncomfortably cold for you but is safe, meaning that you're not going to send yourself into cold water shock or get a heart attack because, indeed, that is a possibility.

你需要找到一个对你来说寒冷得不舒服但又安全的温度，这意味着你不会让自己陷入冷水休克或心脏病发作，因为这确实是有可能的。

It's a slim possibility unless you get down to those really cold temperatures, but it is possible.

除非你降到非常冷的温度，否则这种可能性很小，但这是有可能的。

So start on the warmer end of things and figure out what temperature is going to feel uncomfortably cold, meaning you want to get out, but you can stay in for anywhere from 30 seconds to maybe two minutes, and you can do that safely.

因此，从温暖的一端开始，弄清楚什么温度会让你感到不舒服的寒冷，这意味着你想出去，但你可以在任何地方呆 30 秒到两分钟，而且你可以安全地这样做。

And then, of course, the big increases in epinephrine and dopamine take place then.

当然，然后肾上腺素和多巴胺就会大幅增加。

But it's really the fact that they persist for many minutes and, indeed, many hours after the deliberate cold exposure that is the reason why many people are using this tool as a way to get that elevated levels of alertness.

但事实是，在故意暴露在寒冷环境后，它们会持续几分钟甚至几个小时，这就是为什么许多人使用这个工具来提高警觉性的原因。

And here, of course, we're not just talking about levels of alertness but also the elevated feelings of mood.

当然，我们在这里谈论的不仅仅是警觉程度，还有情绪的高涨。

And presumably, if you're increasing circulating levels of dopamine, you're increasing working memory capacity.

据推测，如果你增加多巴胺的循环水平，你就会增加工作记忆容量。

But-- and I must emphasize this-- to date, there is no specific study that has directly explored the relationship between deliberate cold exposure and working memory performance.

但是——我必须强调这一点——迄今为止，还没有具体的研究直接探索故意的寒冷暴露与工作记忆表现之间的关系。

There are some studies that have explored how an amino acid, which we're going to talk about in a moment fairly extensively, L-tyrosine, is the precursor to dopamine, can mitigate some of the deficits in working memory performance that are caused by cold exposure.

有一些研究探索了一种氨基酸（我们稍后将广泛讨论）L-酪氨酸，它是多巴胺的前体，可以减轻由于寒冷暴露引起的工作记忆性能的一些缺陷。

That's right.

这是正确的。

When people are really cold, in those moments when they're very cold, regardless of whatever neurotransmitters have been increased and are circulating about, their working memory capacity actually goes down while they're in the deliberate cold exposure.

当人们真的很冷时，在非常冷的时刻，无论神经递质增加和循环如何，当他们处于故意的寒冷环境中时，他们的工作记忆能力实际上都会下降。

However, there are some data that point to the idea that after the deliberate cold exposure or anything else that increases dopamine levels, that people's working memory capacity increases, as we discussed before.

然而，有一些数据表明，在故意寒冷暴露或任何其他增加多巴胺水平的事情之后，人们的工作记忆容量会增加，正如我们之前讨论的那样。

So what does this all mean?

那么这一切意味着什么呢？

Certainly get as much quality sleep as many nights of your life as you possibly can.

当然，在您的一生中尽可能多的夜晚获得高质量的睡眠。

And make sure you're getting enough of it within a given night.

并确保您在某一晚内摄入足够的量。

Second, tools like NSDR, as far as the data tell us, are excellent for increasing baseline levels of dopamine-- zero cost, very safe.

其次，据数据告诉我们，像 NSDR 这样的工具对于提高多巴胺的基线水平非常有效——零成本，非常安全。

Provided you're not lying down in the middle of the road, I can't imagine the NSDR would be unsafe for you.

如果您没有躺在路中间，我无法想象 NSDR 对您来说会不安全。

Third, anything that's going to spike your adrenaline and dopamine, in principle, could improve your working memory because of the relationship between dopamine and working memory.

第三，由于多巴胺和工作记忆之间的关系，原则上任何会刺激你的肾上腺素和多巴胺的东西都可以改善你的工作记忆。

But to my knowledge, there's no study that's used deliberate cold exposure specifically as a tool to improve working memory.

但据我所知，还没有研究专门使用故意的寒冷暴露作为改善工作记忆的工具。

And for that matter, a run or going cycling or swimming or resistance training for an hour also will increase epinephrine and dopamine, although-- and this is an important although-- the degree and duration of dopamine increase that's been demonstrated for deliberate cold exposure is very impressive relative to the degree and duration of dopamine release that's caused by exercise.

就此而言，一小时的跑步、骑自行车、游泳或阻力训练也会增加肾上腺素和多巴胺，尽管这一点很重要，与运动引起的多巴胺释放的程度和持续时间相比，刻意暴露在寒冷环境中的多巴胺增加的程度和持续时间是非常令人印象深刻的。

This is important because a number of people will say, okay, fine, deliberate cold exposure increases dopamine but so does exercise.

这很重要，因为很多人会说，好吧，好吧，故意暴露在寒冷中会增加多巴胺，但运动也会增加多巴胺。

So why not just use exercise?

那么为什么不直接锻炼身体呢？

The kinetics, the time course of the dopamine release that comes from deliberate cold exposure is really what makes it an intriguing tool that, of course, isn't a replacement for exercise but you might use as an augment for exercise.

故意暴露在寒冷中所产生的多巴胺释放的动力学、时间过程确实使其成为一种有趣的工具，当然，它不能替代运动，但您可以将其用作运动的增强剂。

Now, with that said, exercise because it does have the capacity to increase epinephrine and dopamine, especially exercise sessions that are an hour long or less and that are fairly intense, so getting your heart rate way, way up for you.

现在，话虽如此，锻炼一下，因为它确实有能力增加肾上腺素和多巴胺，尤其是持续一小时或更短时间且相当剧烈的锻炼，因此可以让您的心率大大提高。

Doing resistance training that brings you close to failure on individual sets or to failure on individual sets for you, whatever that represents, can also increase dopamine perhaps transiently but perhaps also significantly enough to improve working memory in the hours post.

进行使您在单组上接近失败或在单组上接近失败的阻力训练，无论这代表什么，也可能会暂时增加多巴胺，但也可能足以显着改善术后几个小时的工作记忆。

Now, if you're exhausting yourself with exercise, your working memory capacity will definitely go down.

现在，如果你因运动而精疲力尽，你的工作记忆能力肯定会下降。

We know that there is a strong circadian rhythm to working memory capacity, so much so that if you look at people's ability to perform working memory tasks in the first eight hours after waking, it is significantly greater than their capacity to perform the same working memory task 9 to 16 hours later and certainly 16 to 24 hours after having been awake.

我们知道，工作记忆能力有很强的昼夜节律，以至于如果你观察人们在醒来后的前 8 小时内执行工作记忆任务的能力，就会发现它明显大于他们在醒来后 9 至 16 小时，当然是 16 至 24 小时后执行相同工作记忆任务的能力。

Because 16 to 24 hours after you woke up, you should be asleep.

因为醒来后 16 至 24 小时内，您应该进入睡眠状态。

And we know that your working memory is best in the first third of your circadian, that is, your 24-hour cycle, so those first eight hours.

我们知道，您的工作记忆在昼夜节律的前三分之一（即 24 小时周期）中效果最佳，即前 8 小时。

Now, I mentioned L-tyrosine.

现在，我提到了 L-酪氨酸。

L-tyrosine is the amino acid precursor to dopamine.

L-酪氨酸是多巴胺的氨基酸前体。

And it, of course, can be derived from foods.

当然，它可以从食物中提取。

Rather than me listing off which foods are high in L-tyrosine, you can simply look that up online.

您无需我列出哪些食物富含 L-酪氨酸，您只需在网上查找即可。

It's very easy to do.

这很容易做到。

And as always, you're mainly going to want to get your L-tyrosine from quality food sources in order to make sure that you are manufacturing enough dopamine in your brain and body.

与往常一样，您主要希望从优质食物来源获取 L-酪氨酸，以确保您的大脑和身体产生足够的多巴胺。

Yes, dopamine is also made and used in neurons of your body, not just within the brain.

是的，多巴胺也在身体的神经元中产生和使用，而不仅仅是在大脑中。

But some people opt to further increase their levels of dopamine not just for sake of improving working memory but that included.

但有些人选择进一步提高多巴胺水平，不仅是为了改善工作记忆，还包括其他原因。

And they do that, and there are, indeed, peer-reviewed studies exploring the effects of L-tyrosine at improving working memory.

他们确实这样做了，而且确实有同行评审的研究探索 L-酪氨酸在改善工作记忆方面的作用。

Now, I should say that these studies generally have relied on very high doses of L-tyrosine in order to do that, dosages that, frankly, I'm not comfortable taking myself.

现在，我应该说，这些研究通常依赖于非常高剂量的 L-酪氨酸才能做到这一点，坦率地说，我自己服用的剂量并不舒服。

So these are dosages well in excess of four to five grams.

所以这些剂量远超过四到五克。

So for me, that just makes me cringe.

所以对我来说，这只会让我感到畏缩。

I will occasionally-- I wouldn't say routinely.

我偶尔会——我不会说经常这样做。

But I'll occasionally take anywhere from 500 to 1,000 milligrams of L-tyrosine alongside 300 to 600 of alpha-GPC if I'm really going to try and focus very intensely on some material that I want to learn.

但如果我真的想尝试并非常专注于我想学习的某些材料，我偶尔会服用 500 到 1,000 毫克的 L-酪氨酸以及 300 到 600 毫克的 α-GPC。

But I don't do that every time I sit down to try and learn some new material.

但我不会每次坐下来尝试学习新材料时都这样做。

I'll sometimes also do that before a particularly hard resistance training workout.

有时我也会在进行特别艰苦的阻力训练之前这样做。

But I don't do it every time.

但我并不是每次都这样做。

I'm not a believer in always relying on anything like energy drinks or supplementation to really boost neuromodulators in the brain for every single workout.

我不相信每次锻炼时总是依赖能量饮料或补充剂等东西来真正增强大脑中的神经调节剂。

I like to use it maybe every third workout or maybe every other learning session.

我喜欢每隔三次锻炼或每隔一次学习课程就使用它。

And certainly, I would only take it early in the day, never later in the day because of the increase in autonomic arousal those can cause can sometimes disrupt sleep.

当然，我只会在一天的早些时候服用它，而不会在当天晚些时候服用，因为这会导致自主神经兴奋的增加，有时会扰乱睡眠。

So for me, as little as 500 milligrams of L-tyrosine, maybe combined with a cup of strong espresso or yerba mate, is sufficient.

因此，对我来说，只要 500 毫克 L-酪氨酸，也许再加一杯浓咖啡或马黛茶就足够了。

For other people, they may require more.

对于其他人来说，他们可能需要更多。

There seems to be a lot of variability in terms of how people respond to L-tyrosine in terms of its ability to increase dopamine in the brain and working memory function.

人们对 L-酪氨酸增加大脑多巴胺和工作记忆功能的反应似乎存在很大差异。

And this is really important.

这非常重要。

So for instance, if you went to examine.com, a terrific website that, by the way, I have no financial relation to whatsoever-- if you go to that website and you put "working memory" into the search function, it will take you to the so-called human effect matrix.

举个例子，如果你访问 Examiner.com，这是一个非常棒的网站，顺便说一句，我与该网站没有任何财务关系——如果你访问该网站并将“工作记忆”放入搜索功能中，它将带你进入所谓的人类效应矩阵。

And top or near the top of that list, it'll say L-tyrosine, if taken in sufficient dosages, can cause a mild but significant improvement in working memory and some other cognitive tasks as well.

在该列表的顶部或接近顶部，它会说，如果服用足够的剂量，L-酪氨酸可以对工作记忆和其他一些认知任务产生轻微但显着的改善。

They also list off some things like L-theanine, which can do the same.

他们还列出了一些东西，比如 L-茶氨酸，它可以起到同样的作用。

And they'll list off some things like cannabis, which, no surprise, actually causes deficits in working memory.

他们会列出一些像大麻这样的东西，毫不奇怪，这实际上会导致工作记忆缺陷。

I don't think anybody should be surprised about that statement.

我认为任何人都不应该对这一声明感到惊讶。

In any event, the dosages that were used in most, not all but most of those studies of L-tyrosine are quite high, far higher than I would ever want to explore personally.

无论如何，大多数（不是全部，但大多数）L-酪氨酸研究中使用的剂量都相当高，远远高于我个人想要探索的剂量。

So when it comes to supplementation, my suggestion is first focus on behavioral tools before exploring supplementation at all.

因此，当谈到补充时，我的建议是首先关注行为工具，然后再探索补充。

Make sure that you're doing all the right things correctly.

确保您正确地做所有正确的事情。

We talked about some of them already.

我们已经讨论过其中一些。

And then if you're going to explore supplementation, to go about it scientifically and gradually so that you don't just pick a number out of a study and take that amount and just kind see what happens.

然后，如果您要探索补充剂，请科学地、逐步地​​进行，这样您就不会只是从研究中挑选一个数字并服用该数量，然后看看会发生什么。

Rather, it's far more beneficial to figure out the lowest effective dose for you in a given context.

相反，在给定的情况下找出对您有效的最低剂量要有益得多。

And yes, that involves some exploration.

是的，这涉及一些探索。

But if anything, it's more cost effective.

但如果有什么不同的话，那就是它更具成本效益。

And certainly, if your goal is to improve your working memory, I think it would be far better to know what that threshold is of L-tyrosine intake, of course, done on a background of other behavioral tools, adequate sleep, et cetera.

当然，如果你的目标是改善你的工作记忆，我认为最好知道 L-酪氨酸摄入量的阈值是多少，当然，这是在其他行为工具、充足的睡眠等背景下完成的。

You're not going to eliminate a bad night's sleep by taking L-tyrosine.

服用 L-酪氨酸并不能消除夜间睡眠不好的情况。

You might offset it slightly.

你可能会稍微抵消它。

But chances are you're going to get yourself into more discomfort than anything else.

但很可能你会让自己陷入比其他任何事情都更不舒服的境地。

But if you're sleeping well, you're already doing your NSDR, you're doing other behavioral tools to improve your dopamine and working memory and you want to explore L-tyrosine supplementation, well, then start with a low dosage, maybe 500 milligrams, and then ratchet it up across a couple of different sessions and find the sweet spot for you.

但如果您睡眠良好，您已经在进行 NSDR，您正在使用其他行为工具来改善您的多巴胺和工作记忆，并且您想探索 L-酪氨酸补充剂，那么，从低剂量开始，也许 500 毫克，然后在几个不同的疗程中逐渐增加剂量，找到适合您的最佳点。

And, of course, that's also going to be safest because, like anything, L-tyrosine does carry some risks.

当然，这也是最安全的，因为与任何事物一样，L-酪氨酸确实存在一些风险。

It's fairly low risk for most people.

对于大多数人来说，这是相当低的风险。

You'll have to talk to your doctor to decide if it's at all right for you.

您必须与您的医生交谈，以确定它是否适合您。

But if you can get away with taking less as opposed to more, I see that as advantageous.

但如果你能少拿而不是多拿，我认为这是有利的。

Likewise, before you start combining L-tyrosine with alpha-GPC and a bunch of other things, I suggest trying those individually and seeing what works best for you, or perhaps they don't work for you, or you don't like the way that you feel when you take them.

同样，在您开始将 L-酪氨酸与 alpha-GPC 和其他一些药物结合使用之前，我建议您单独尝试一下，看看哪种最适合您，或者它们可能不适合您，或者您不喜欢服用它们时的感觉。

Now, keep in mind what I said earlier, which is for those that already have high levels of baseline dopamine, further increasing dopamine will diminish-- that's right-- will diminish, not improve your working memory.

现在，请记住我之前所说的，对于那些基线多巴胺水平已经很高的人来说，进一步增加多巴胺会减少——没错——会减少，而不是改善你的工作记忆。

So you want to keep that in mind, too.

所以你也想记住这一点。

And I think that's yet another reason for, if you're going to explore supplementation with things like L-tyrosine, to go about that starting with the lowest effective dose and increasing it gradually if and only if you are seeing successive improvements in working memory.

我认为这也是另一个原因，如果您要探索补充 L-酪氨酸等物质，请从最低有效剂量开始，当且仅当您看到工作记忆连续改善时才逐渐增加剂量。

And then in terms of other tools to increase dopamine for sake of improving working memory, well, if you recall, the studies from the D'Esposito lab and other laboratories relied on these drugs that initially were developed for the treatment of Parkinson's, things like bromocriptine, L-dopa, and so on.

然后，就其他增加多巴胺以改善工作记忆的工具而言，如果您还记得的话，D'Esposito 实验室和其他实验室的研究依赖于这些最初用于治疗帕金森氏症的药物，例如溴隐亭、左旋多巴等。

And those drugs are out there.

这些药物就在那里。

They do require a prescription.

他们确实需要处方。

And of course, of course, of course, I'm not suggesting that you take prescription drugs for a purpose that they are not prescribed to you for.

当然，当然，当然，我并不是建议您为了非处方目的而服用处方药。

You'll need to talk to your physician.

您需要咨询您的医生。

I recommend only getting those drugs through legal sources that are for specific need.

我建议仅通过满足特定需要的合法来源获取这些药物。

Indeed, several neuroscientists have gone on record saying that it's somewhat surprising that there are drugs out there like bromocriptine that we know can improve cognitive function, for instance, in people with traumatic brain injury or other forms of dementia, and yet those drugs are not generally prescribed for purposes of improving cognition.

事实上，一些神经科学家已经公开表示，令人有些惊讶的是，我们知道有像溴隐亭这样的药物可以改善认知功能，例如，对于患有创伤性脑损伤或其他形式痴呆症的人来说，但这些药物通常不是为了改善认知而开出的。

And that reflects a number of things about the medical profession and about the pharmaceutical industry.

这反映了医疗行业和制药行业的许多事情。

And we don't really have time to get into any of that right now.

我们现在确实没有时间讨论这些。

I know this frustrates a number of neurologists and psychiatrists and others.

我知道这让许多神经科医生、精神病学家和其他人感到沮丧。

I'll just say that.

我就这么说吧。

And maybe we'll get back to that topic at a future date.

也许我们将来会回到这个话题。

But these drugs do have the capacity, of course, to potently increase dopamine.

当然，这些药物确实有能力有效增加多巴胺。

And the ones that you hear the most about are bromocriptine, apomorphine, and L-dopa.

您最常听到的是溴隐亭、阿朴吗啡和左旋多巴。

Now, those are prescription drugs.

现在，这些都是处方药。

There is a supplement that perhaps some of you have heard of, which is mucuna pruriens, which, at least by chemical composition, is 90% or more L-dopa.

也许你们中有些人听说过一种补充剂，它就是黧豆，至少从化学成分来看，它含有 90% 或更多的左旋多巴。

So this comes from actually a velvety bean.

所以这实际上来自于柔软的豆子。

I always find this so interesting, that there are these plant compounds out there in the world that have or are enriched for things like L-dopa.

我总是觉得这很有趣，世界上有一些植物化合物含有或富含左旋多巴等物质。

So mucuna pruriens is basically L-dopa.

所以黧豆基本上是左旋多巴。

That's a nonprescription source.

这是非处方来源。

I personally have tried mucuna pruriens as an experiment to increase dopamine.

我个人曾尝试用黧豆作为增加多巴胺的实验。

I found it to be very stimulating, meaning it really increased my levels of alertness and focus.

我发现它非常刺激，这意味着它确实提高了我的警觉性和注意力水平。

But it led to a big crash afterwards.

但后来却引发了一场大车祸。

Some people like macuna pruriens.

有些人喜欢macuna pruriens。

Some people get bromocriptine or apomorphine or L-dopa from a licensed physician and can take that as a way to improve cognitive function, although that's the more rare practice.

有些人从执业医师处获得溴隐亭、阿扑吗啡或左旋多巴，并将其作为改善认知功能的一种方法，尽管这种做法比较罕见。

Most physicians aren't going to prescribe those drugs for that purpose.

大多数医生不会为此目的开出这些药物。

That said, they will improve working memory, as demonstrated in the work by D'Esposito and others.

也就是说，它们会改善工作记忆，正如 D'Esposito 等人的工作所证明的那样。

And then, of course, there's the entire class of drugs, most of which are amphetamines or similar, that are used to treat or, I should say, are prescribed for ADHD, Attention Deficit Hyperactivity Disorder, things like Adderall, Ritalin, and Vyvanse.

当然，还有一整类药物，其中大部分是安非他明或类似药物，用于治疗或我应该说是用于治疗注意力缺陷多动症、注意力缺陷多动障碍，例如阿德拉、利他林和 Vyvanse。

Keep in mind that Ritalin is quite different in chemical composition and the way it affects the brain from things like Adderall and Vyvanse.

请记住，利他林的化学成分及其影响大脑的方式与阿得拉和维凡斯等药物有很大不同。

I talked a lot about each of these drugs in the episode I did on Adderall, Vyvanse, ADHD, et cetera.

我在关于阿得拉（Adderall）、维凡斯（Vyvanse）、多动症（ADHD）等的那一集中谈论了很多这些药物。

You can find that at hubermanlab.com.

您可以在 hubermanlab.com 上找到该信息。

All of those drugs, with the exception of Ritalin, which is methylphenidate, are essentially amphetamines.

所有这些药物，除了利他林（哌醋甲酯）外，本质上都是安非他明。

So believe it or not, dioxin, which is a prescription drug, is methamphetamine, which is prescribed in some cases for ADHD.

所以不管你信不信，二恶英是一种处方药，它是甲基苯丙胺，在某些情况下用于治疗多动症。

That is not to say people should take methamphetamine for ADHD.

这并不是说人们应该服用甲基苯丙胺来治疗多动症。

In fact, dioxin is only used in the rarest of cases for ADHD.

事实上，二恶英仅用于极少数的多动症病例。

And when it's used, it's used at exceedingly low dosages compared to the dosages that are used recreationally.

当使用它时，与娱乐性使用的剂量相比，它的使用剂量非常低。

Adderall, Vyvanse, as many of you know, are well sought after these days.

正如你们许多人所知，Adderall、Vyvanse 如今很受追捧。

There's actually a shortage of these drugs.

这些药物实际上很短缺。

What do these drugs do?

这些药物有什么作用？

Well, they are amphetamines of some sort.

嗯，它们是某种安非他命。

They're different types of amphetamines chemically.

它们在化学上是不同类型的安非他明。

But they increase dopamine and epinephrine, adrenaline.

但它们会增加多巴胺和肾上腺素、肾上腺素。

And they tend to do that to varying degrees, depending on whether or not you're talking about Adderall or you're talking about Vyvanse or you're talking about some of the other amphetamine drugs for the treatment of ADHD.

他们往往会在不同程度上这样做，具体取决于您是否在谈论 Adderall、Vyvanse 或者其他一些用于治疗 ADHD 的安非他明药物。

Now, it's well known that Adderall, Vyvanse, and methylphenidate, Ritalin, can improve working memory, not just in kids with ADHD but also adults with ADHD and, yes, even in people that don't have ADHD.

现在，众所周知，Adderall、Vyvanse 和哌甲酯、利他林可以改善工作记忆，不仅可以改善患有 ADHD 的儿童，还可以改善患有 ADHD 的成年人，是的，甚至可以改善没有 ADHD 的人的工作记忆。

But that is not to say that you should run out and start taking those drugs nor do I recommend that you explore taking drugs like bupropion, which is sometimes called Wellbutrin, which is another way that people increase dopamine and epinephrine to improve cognitive function.

但这并不是说您应该开始服用这些药物，我也不建议您尝试服用安非他酮等药物，安非他酮有时被称为维布特林，这是人们增加多巴胺和肾上腺素以改善认知功能的另一种方法。

It's an antidepressant.

这是一种抗抑郁药。

But people do take it to improve cognitive function.

但人们确实用它来改善认知功能。

Similarly, they take things like modafinil, which is technically not an amphetamine, to improve cognitive function.

同样，他们服用莫达非尼（严格来说不是安非他明）等药物来改善认知功能。

So there are a bunch of prescription drugs out there that increase both dopamine and epinephrine.

因此，有很多处方药可以增加多巴胺和肾上腺素。

And this is the flurry of drug names that I've been giving you for the last two or three minutes.

这就是我在过去两三分钟里给你们提供的一系列药物名称。

A number of people will, indeed, experience improvements in working memory when they take those drugs at appropriate dosages.

事实上，当许多人服用适当剂量的这些药物时，他们的工作记忆会得到改善。

But, of course, all of them come with risks.

但是，当然，所有这些都伴随着风险。

None of them should be taken without prescription.

未经处方不得服用任何药物。

And I do think it's important to point out that all of those drugs increase both dopamine and epinephrine.

我确实认为重要的是要指出所有这些药物都会增加多巴胺和肾上腺素。

And in the studies of working memory where particular pharmacologic compounds were used to improve working memory, the ones that we talked about earlier, those drugs were specifically selected because they increased dopamine but norepinephrine.

在工作记忆研究中，使用特定的药理化合物来改善工作记忆，我们之前讨论过，这些药物是经过专门选择的，因为它们会增加多巴胺，但会增加去甲肾上腺素。

So they were used to isolate dopamine and its effects on working memory.

因此它们被用来分离多巴胺及其对工作记忆的影响。

And I don't have time to go into it in a lot of detail, but suffice to say this.

我没有时间详细讨论它，但我只想说这一点。

The very same studies that looked at how increasing or depleting dopamine would impact working memory-- of course, now you know what the results of those were.

同样的研究着眼于增加或减少多巴胺会如何影响工作记忆——当然，现在你知道这些结果是什么了。

When you increase dopamine, working memory improved if baseline levels of dopamine were initially low.

当你增加多巴胺时，如果多巴胺的基线水平最初较低，工作记忆就会改善。

If baseline levels of dopamine were initially high, increasing dopamine degraded working memory.

如果多巴胺的基线水平最初很高，增加多巴胺会降低工作记忆。

But in all cases, regardless of whether or not you had low or high levels of baseline dopamine to begin with, reducing the available dopamine stores caused deficits in working memory.

但在所有情况下，无论您的基线多巴胺水平是否低或高，可用多巴胺储存的减少都会导致工作记忆缺陷。

Now, the scientists that did those studies explored whether or norepinephrine, adrenaline, had a similar effect.

现在，进行这些研究的科学家们正在探索去甲肾上腺素、肾上腺素是否具有类似的效果。

These are good scientists.

这些都是优秀的科学家。

They didn't just look at dopamine.

他们不仅仅关注多巴胺。

They looked at epinephrine, serotonin, and a bunch of other things, too.

他们还研究了肾上腺素、血清素和许多其他物质。

And guess what?

你猜怎么着？

Increasing or decreasing epinephrine did not have the same effect.

增加或减少肾上腺素不会产生相同的效果。

It did not alter or modulate levels of working memory.

它不会改变或调节工作记忆水平。

It could modulate your fatigue threshold, that is, how long you could do a working memory task.

它可以调节您的疲劳阈值，即您可以完成工作记忆任务的时间。

But it did not modulate performance in working memory tasks.

但它并没有调节工作记忆任务的表现。

Why do I tell you this?

我为什么要告诉你这个？

Well, if you opt to take a drug that increases both dopamine and epinephrine and you're expecting it to improve working memory, it's very likely not going to have the same level of potent improvement on working memory that taking a drug or a supplement or my preference.

好吧，如果你选择服用一种同时增加多巴胺和肾上腺素的药物，并且你期望它能改善工作记忆，那么它很可能不会像服用药物或补充剂或我的偏好那样对工作记忆有同样程度的有效改善。

Before exploring any of that, please, and, of course, always refer to your doctor when thinking about drugs or supplements, taking or removing them from your protocol.

在探索任何这些之前，请，当然，在考虑药物或补充剂、服用或从您的治疗方案中删除它们时，请务必咨询您的医生。

But the behavioral tools, such as NSDR, that are well established to improve baseline levels of dopamine have exceedingly high safety profiles and we know increase dopamine.

但是，诸如 NSDR 之类的行为工具，可以提高多巴胺的基线水平，具有极高的安全性，而且我们知道可以增加多巴胺。

So a simple way to put this is that, yes, there are a lot of prescription drugs that increase dopamine and epinephrine, and they have some impact on improving working memory drugs that significantly increase dopamine, indeed, improve working memory, provided your baseline levels of dopamine were not already very high.

因此，简单地说，是的，有很多处方药可以增加多巴胺和肾上腺素，它们对改善工作记忆有一定影响。药物可以显着增加多巴胺，确实可以改善工作记忆，前提是您的多巴胺基线水平还不是很高。

And, of course, there's that kit of sleep NSDR aka yoga nidra, exercise if it serves you, deliberate cold exposure, essentially zero cost tools that anyone can access and that you have a lot of control over the duration.

当然，还有一套睡眠 NSDR 又名瑜伽休息术、锻炼（如果对你有用的话）、刻意的寒冷暴露，基本上是任何人都可以使用的零成本工具，并且你对持续时间有很大的控制权。

You have a control over how frequently you do them.

您可以控制执行这些操作的频率。

And certainly with those very high safety thresholds, very minimal risk to most of those things provided you're safe about your exercise and you're safe about the deliberate cold exposure.

当然，在这些非常高的安全阈值下，只要您的锻炼是安全的，并且您对故意的寒冷暴露是安全的，那么大多数事情的风险都非常小。

You don't do your NSDR in the middle of the road, in the middle of traffic.

您不会在马路中间、车流中间进行 NSDR。

Okay, well, then the safety profiles are very high.

好吧，那么安全性就非常高了。

So I strongly encourage anyone-- in fact, I'll just say I encourage everyone who is interested in improving their working memory, something that certainly I strive to do and that I believe everyone should do at every age-- it's so key for everyday functioning and learning-- that you start with the behavioral tools and then start to explore perhaps the supplementation based and perhaps, perhaps, and if and only if approved by your doctor, the prescription drug tools for improving working memory.

因此，我强烈鼓励任何人——事实上，我只是说我鼓励每个对改善工作记忆感兴趣的人，这是我肯定努力去做的事情，我相信每个人在每个年龄段都应该这样做——这对于日常功能和学习非常关键——从行为工具开始，然后开始探索也许基于补充剂的，也许，也许，并且只有在得到你的医生批准的情况下，改善工作记忆的处方药工具。

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》一集。

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.

我将继续筛选高级网站上的问题。

And I would encourage you to put additional questions there and to upvote questions that you'd like to see the answers to.

我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。