AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More

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。

We are now live today with our annual and lifetime members of the Huberman Lab podcast premium channel.

今天，我们与 Huberman Lab 播客高级频道的年度会员和终身会员一起直播。

First off, I just want to welcome everyone.

首先，我想欢迎大家。

Thanks so much for being here.

非常感谢您来到这里。

I hope you're having good holidays, and I'll wish you a Happy New Year at this point and again at the end.

我希望你有一个愉快的假期，我会在此时并再次祝你新年快乐。

I want to kick off our discussion today by just highlighting some of the incredible things that you all have already done.

我想通过强调你们已经做过的一些令人难以置信的事情来开始我们今天的讨论。

The premium channel, as most of you presumably know, provides support for important research.

正如你们大多数人可能知道的那样，高级频道为重要研究提供支持。

And when I say important research, we can define that as research that is done on humans with humans, with their consent, of course, that we believe stands the highest probability of leading to new, quality treatments and improvements in mental health, physical health, and performance.

当我说重要的研究时，我们可以将其定义为在人类同意的情况下对人类进行的研究，当然，我们相信最有可能带来新的、高质量的治疗方法以及心理健康、身体健康和表现的改善。

So support from the premium channel-- that is from you-- has already allowed us to make several substantial gifts to various laboratories as well as some other endeavors.

因此，来自优质渠道（即来自您的支持）已经使我们能够向各个实验室以及其他一些努力提供一些实质性的礼物。

So I'll just quickly tell you where those funds have gone, and then I'll tell you something really truly exciting about where we're headed in 2024.

因此，我会快速告诉您这些资金的去向，然后我会告诉您一些关于 2024 年我们的发展方向的真正令人兴奋的事情。

We'll get to the questions in a moment, but I think this is important to hear.

我们稍后会讨论这些问题，但我认为听到这一点很重要。

First of all, we made a year-long gift.

首先，我们做了一份为期一年的礼物。

And when I say year-long gift, we're talking gifts that, I certainly can say from my perspective as a researcher who's run a laboratory for a very long time, these are the size gifts that allow researchers to do research that they otherwise would not have been able to do.

当我说长达一年的礼物时，我们谈论的是礼物，从我作为一名长期经营实验室的研究人员的角度来看，我当然可以说，这些礼物的大小可以让研究人员进行他们原本无法进行的研究。

They pay salaries.

他们支付工资。

They pay for materials in the laboratory.

他们支付实验室材料的费用。

They pay for the sorts of things that allow science to happen that would not otherwise happen.

他们为那些让科学得以发生而原本不会发生的事情付出了代价。

We made a gift to Dr. Alia Crum's laboratory at Stanford in the Department of Psychology.

我们向斯坦福大学心理学系 Alia Crum 博士的实验室赠送了一份礼物。

She studies mindsets.

她研究心态。

Some of you may have seen the episode with Ali, as she's called, Dr. Crum, on the Huberman Lab podcast.

你们中的一些人可能在 Huberman Lab 播客上看过 Ali（她被称为 Crum 博士）的这一集。

She's studying mindsets, and how they affect both mental health and physical health in children and adults.

她正在研究心态，以及它们如何影响儿童和成人的心理健康和身体健康。

And that work, hopefully, we'll get a report back on at some point soon about how those mindsets can improve performance in school, work, athletics, and other areas of life.

希望我们很快就能得到一份关于这些心态如何提高学校、工作、体育和生活其他领域表现的报告。

So the idea here is that you supported that work through the premium channel, and then that work can happen, and then we can get the information about what the conclusions of that work are out into the general population, meaning into the public, so that people can benefit from that knowledge right away, and in many cases, implement that knowledge.

所以这里的想法是，你通过付费渠道支持这项工作，然后这项工作就可以发生，然后我们可以将这项工作的结论的信息传达给普通大众，也就是说公众，这样人们就可以立即从这些知识中受益，并且在许多情况下，实施这些知识。

We also made a gift to Dr. Satchin Panda at the Salk Institute for Biological Studies.

我们还向索尔克生物研究所的 Satchin Panda 博士赠送了一份礼物。

Satchin Panda is an expert in circadian biology and intermittent fasting.

Satchin Panda 是昼夜节律生物学和间歇性禁食方面的专家。

And the study he is using those funds for relates to intermittent fasting as a specific tool for improving mental health.

他使用这些资金进行的研究涉及间歇性禁食作为改善心理健康的具体工具。

We also made a gift to Dr. Carla Shatz at Stanford University School of Medicine.

我们还向斯坦福大学医学院的 Carla Shatz 博士赠送了一份礼物。

She's studying how the immune system and maternal conditions, especially infections of various kinds that pregnant women sometimes encounter or get, can affect the developing fetal brain, and that work also relates to stem cells.

她正在研究免疫系统和母体状况，特别是孕妇有时会遇到或获得的各种感染，如何影响发育中的胎儿大脑，这项工作也与干细胞有关。

I know there's a lot of excitement about stem cells nowadays, so I'll give you an update on that as soon as I can.

我知道现在干细胞令人兴奋，所以我会尽快向您提供最新情况。

We also made a substantial gift to Dr. Joanna Steinglass at Columbia University School of Medicine.

我们还向哥伦比亚大学医学院的 Joanna Steinglass 博士赠送了一份厚礼。

Dr. Steinglass has not yet been on the podcast, but hopefully, she will have time to come on the podcast at some point soon.

斯坦格拉斯博士尚未参加播客，但希望她很快就能有时间参加播客。

She's studying and developing novel treatments for eating disorders.

她正在研究和开发治疗饮食失调的新疗法。

If you didn't see the episode on healthy and disordered eating, sadly, anorexia nervosa is the most deadly of all the psychiatric conditions.

如果您没有看过有关健康和饮食失调的剧集，那么可悲的是，神经性厌食症是所有精神疾病中最致命的。

That is a great number of patients that have anorexia nervosa unfortunately go on to die of malnourishment and things related to malnourishment, so it's a critical, critical issue that's not talked about enough, and frankly, is not well-funded enough at the level of federal funding.

不幸的是，大量患有神经性厌食症的患者最终死于营养不良和与营养不良相关的事情，因此这是一个至关重要的问题，但没有得到足够的讨论，坦率地说，在联邦资金层面上也没有足够的资金支持。

But through your support, there's now funding siphoning into her laboratory, and she's directing those funds directly at novel treatments based on neuroscience and habit formation for eating disorders, anorexia and others eating disorders.

但通过你们的支持，现在资金流入了她的实验室，她将这些资金直接用于基于神经科学和习惯形成的新疗法，用于治疗饮食失调、厌食症和其他饮食失调。

Dr. Nolan Williams, also at Stanford, who does work on transcranial magnetic stimulation, which is a tool to non-invasively alter neural circuits in the brain for purposes of relieving depression and PTSD.

同样在斯坦福大学的诺兰·威廉姆斯博士从事经颅磁刺激研究，这是一种非侵入性改变大脑神经回路的工具，以缓解抑郁症和创伤后应激障碍。

And excitingly, Dr. Williams's laboratory also combines TMS-- Transcranial Magnetic Stimulation-- with psychedelic treatments, in particular, ibogaine, but also psilocybin.

令人兴奋的是，威廉姆斯博士的实验室还将 TMS（经颅磁刺激）与迷幻治疗结合起来，特别是伊博加因，还有裸盖菇素。

I know there's a lot of excitement about that.

我知道大家对此非常兴奋。

And then last but certainly not least, we also funded a chronobiology conference.

最后但同样重要的是，我们还资助了一次时间生物学会议。

They were desperate for funds, reached out, and we were delighted to provide the funds for that conference.

他们迫切需要资金，因此伸出援手，我们很高兴为该会议提供资金。

Those funds allowed graduate students and postdocs who come from laboratories that couldn't afford to send those students and postdocs to that conference to attend that conference.

这些资金允许来自无力派遣这些学生和博士后参加该会议的实验室的研究生和博士后参加该会议。

And I must say, from a lot of years of experience in the scientific community, the ability to attend these high-quality meetings is absolutely critical for those young scientists to be able to glean important information, and go back to their own laboratories, and to make novel contributions.

我必须说，从科学界多年的经验来看，参加这些高质量的会议对于那些年轻科学家能够收集重要信息，并回到自己的实验室并做出新的贡献来说绝对至关重要。

It also can be the difference between a new collaboration being sparked up or not.

这也可能是新合作是否被激发的区别。

And I should just mention that the research laboratories that we fund were at a much higher level than the conferences, but the conferences, I think, are also a really important way to direct funds.

我只想提一下，我们资助的研究实验室的水平比会议高得多，但我认为会议也是引导资金的一种非常重要的方式。

For those of you that don't know, chronobiology is how the timing of light, temperature, and exercise, and eating affect health.

对于那些不知道的人来说，时间生物学是关于光、温度、运动和饮食的时间安排如何影响健康的。

So all things that I think people are interested in.

所以我认为人们感兴趣的所有事情。

So that's it for what we covered and what we supported in 2023.

这就是我们在 2023 年介绍的内容和支持的内容。

I'm very proud of the support that we were able to provide thanks to your help.

感谢您的帮助，我们能够提供支持，我对此感到非常自豪。

And I am very, very excited to announce that while in 2023, it was Scicomm, us, the Huberman Lab podcast, through your premium channel support that allows us to make that support, and we had a matching donation, dollar-for-dollar donation, from the Tiny Foundation.

我非常非常兴奋地宣布，在 2023 年，Scicomm、我们、Huberman Lab 播客通过你们的高级频道支持，使我们能够提供这种支持，并且我们从 Tiny 基金会那里得到了一笔匹配的捐赠，一美元对一美元的捐赠。

Heading into 2024, Tiny Foundation is going to continue to do a dollar-for-dollar match-- excuse me-- which is exciting.

进入 2024 年，Tiny Foundation 将继续举办一场美元对美元的比赛——对不起——这令人兴奋。

And we've brought on in addition to that two other donors who are going to also do dollar-for-dollar donations.

除了这两位捐助者之外，我们还邀请了他们也将进行一美元一美元的捐赠。

So in other words, for every dollar that the Huberman Lab premium channel has or raises in 2024, there will be $3 to match that.

换句话说，Huberman Lab 高级频道在 2024 年每筹集或筹集 1 美元，就会有 3 美元与之匹配。

So this is phenomenal, and what it means is that Scicomm and the Huberman Lab podcast are now doing what's considered on university campuses as major philanthropy, so very exciting.

所以这是惊人的，这意味着 Scicomm 和 Huberman Lab 播客现在正在做在大学校园中被视为主要慈善事业的事情，所以非常令人兴奋。

And so thank you oh so very much for your support.

非常感谢您的支持。

You are making a difference in the research.

您正在为研究做出贡献。

And I don't just say that.

我不只是这么说。

I know any time there's fundraisers or things of that sort-- by the way, this is not a fundraiser.

我知道任何时候都会有筹款活动或类似的事情——顺便说一句，这不是筹款活动。

This is us saying thank you to you.

这是我们向您说的谢谢。

But it's always hard to know where those funds go, and we make sure that the whole process is very streamlined.

但总是很难知道这些资金去了哪里，我们确保整个流程非常精简。

We cut the fat in every dimension so that the money can go to discovering new tools for mental health, physical health, and performance.

我们在各个方面都削减了开支，以便将资金用于发现心理健康、身体健康和绩效的新工具。

So thank you so much.

非常感谢。

OK, first question is up.

好啦，第一个问题问完了。

Caroline A writes, "I am interested in studies about the anterior mid-cingulate cortex." Oh, yes, such an interesting structure.

卡罗琳 A 写道：“我对前中扣带皮层的研究很感兴趣。”哦，是的，这样一个有趣的结构。

"Would you please share any information regarding those?

“您能分享有关这些的任何信息吗？

Thank you for all you do in the advancement of science."

感谢您为推动科学进步所做的一切。”

Thank you for all you do in the advancement of science, Caroline and others listening.

感谢您为科学进步所做的一切，卡罗琳和其他聆听者。

OK, so the anterior mid-cingulate cortex, for those of you that may not have seen the episode on willpower and tenacity, but even if you have, is a region of the brain that is involved in leaning into difficult challenges of all kinds.

好的，对于那些可能没有看过有关意志力和坚韧的情节的人来说，前中扣带皮层是大脑中负责应对各种困难挑战的区域。

This is an area of the brain that gets larger when we embrace effort that leads to a bit of internal anxiety, but it's something that's good for us, an adaptive thing.

当我们付出努力时，大脑的这个区域会变得更大，从而导致一些内部焦虑，但它对我们有好处，是一种适应性的东西。

And this is an area of the brain that gets smaller when we don't engage in challenging endeavors.

当我们不从事具有挑战性的工作时，大脑的这个区域就会变小。

Now, we need to define challenging endeavors very specifically.

现在，我们需要非常具体地定义具有挑战性的努力。

Challenging endeavors that stimulate the growth of the anterior mid-cingulate cortex are challenging endeavors that we would prefer not to do.

刺激前中扣带皮层生长的具有挑战性的努力是我们不愿意做的具有挑战性的努力。

We may want the end goal, right?

我们可能想要最终目标，对吧？

So we may want the consequence of the exercise, the consequence of the learning, the consequence of whatever the challenge is, but that the challenge itself feels uncomfortable.

因此，我们可能想要练习的结果、学习的结果、无论挑战是什么的结果，但挑战本身感觉不舒服。

And here, of course, we want it to be uncomfortable but safe challenges is what's going to grow the anterior mid-cingulate cortex.

当然，我们希望它不舒服，但安全的挑战将促进前中扣带皮层的生长。

Now, another thing about the anterior mid-cingulate cortex that's important is that for people that end up being successful dieters, successful pursuit of fitness, for people that complete a degree, or finish an exam, or things of that sort, the anterior mid-cingulate cortex gets bigger.

现在，关于前中扣带皮层的另一件事很重要，对于最终成为成功节食者、成功追求健身的人、完成学位或完成考试或类似事情的人来说，前中扣带皮层会变得更大。

For people that fail to do the work required to prepare-- so the preparation, that is-- the anterior mid-cingulate cortex actually shows a bit of atrophy.

对于那些未能做好准备工作的人来说，前中扣带皮层实际上表现出了一点萎缩。

So the anterior mid-cingulate cortex is an anatomical and neural reflection of willpower and tenacity.

因此，前中扣带皮层是意志力和坚韧的解剖学和神经反射。

And I think what people get wrong over and over about these sorts of findings is that the anterior mid-cingulate cortex is really responding to a variety of inputs-- it has a lot of different inputs and outputs, we know that based on neural circuit tracing-- but it absolutely responds best to things that feel like that they are indeed difficult, that they are a challenge.

我认为人们对这些发现一再犯的错误是，前中扣带皮层确实对各种输入做出反应——它有很多不同的输入和输出，我们知道这是基于神经回路追踪的——但它绝对对感觉确实困难、是一个挑战的事情做出最好的反应。

So if you're like me, and you enjoy certain forms of exercise, and it's just pure bliss for you the whole way through, that's not going to grow your anterior mid-cingulate cortex.

因此，如果你像我一样，喜欢某些形式的锻炼，而且整个锻炼过程对你来说纯粹是一种幸福，那么你的前中扣带皮层就不会生长。

However, if you add a bit of, let's say, higher intensity work-- I like doing a long run or hike on Sundays.

然而，如果你增加一点，比方说，更高强度的工作——我喜欢在周日进行长跑或徒步旅行。

I don't do sprints too often at the end of that.

最后我不会经常进行冲刺。

But if I were to do a couple hill sprints at the end, and I really was like, oh, this is rough, this sucks, that's actually the sort of thing that's going to stimulate the anterior mid-cingulate cortex.

但如果我最后要进行几次山坡冲刺，我真的会想，哦，这太粗糙了，这很糟糕，这实际上是一种会刺激前中扣带皮层的事情。

The anterior mid-cingulate cortex, since, Caroline, you asked about studies, was actually discovered in cases where people were stimulating this brain area.

前中扣带皮层，卡罗琳，你问过有关研究的问题，实际上是在人们刺激这个大脑区域的情况下发现的。

And the subjects-- these were people receiving neurosurgery for other reasons-- reported feeling like something was impending, not impending doom, but there was some challenge, like they were going to head into a storm, something challenging was coming.

受试者——这些因其他原因接受神经外科手术的人——报告说感觉有什么事情即将发生，而不是厄运即将来临，但有一些挑战，就像他们即将陷入一场风暴，一些具有挑战性的事情即将到来。

But the other subjective feeling that they reported was feeling like they could lean into it, like they're ready for it.

但他们报告的另一种主观感觉是感觉他们可以投入其中，就像他们已经准备好一样。

They were ready to meet that challenge.

他们已准备好迎接这一挑战。

So what you're looking for when you are interested in growing your anterior mid-cingulate cortex-- and I'll tell you why that's a good thing to do-- is you're looking for that feeling of leaning into challenge, that friction.

因此，当你对生长前中扣带皮层感兴趣时，你所寻找的就是——我会告诉你为什么这是一件好事——你正在寻找那种倾向于挑战的感觉，那种摩擦。

If something's too easy, or it's too delightful, then it's not going to contribute to your anterior mid-cingulate cortex function and growth.

如果某件事太简单，或者太令人愉快，那么它不会对你的前中扣带皮层功能和生长做出贡献。

It might contribute to other things, indeed, it will, and life isn't all about leaning into challenge.

它可能会对其他事情有所贡献，事实上，它会，而且生活并不全是迎接挑战。

But why would you want to stimulate your anterior mid-cingulate cortex in this way?

但为什么要以这种方式刺激前中扣带皮层呢？

And by the way, those challenges can come from physical endeavors, it can come from language learning, it can come from a hard conversation that you've been putting off that's hard for you to have.

顺便说一句，这些挑战可能来自体力活动，可能来自语言学习，也可能来自你一直推迟的艰难对话，而这对你来说很难进行。

Lord knows we all have those aspects of our lives-- the things that we're putting off, or that are hard for us, or that feel difficult.

主知道我们生活中都有这些方面——我们推迟的事情，或者对我们来说很难的事情，或者感觉很困难的事情。

Again, keep these endeavors safe.

再次强调，确保这些努力的安全。

You never want to do anything that would damage your mental health or physical health.

您永远不想做任何会损害您的心理健康或身体健康的事情。

But leaning into challenge in that way does seem to activate and grow the anterior mid-cingulate cortex.

但以这种方式迎接挑战似乎确实激活并生长了前中扣带皮层。

Now, the advantage of that is that there are studies-- excuse me-- showing that the so-called super agers, the super agers, I don't like that name so much.

现在，这样做的好处是，有研究——对不起——表明所谓的超级老年人，超级老年人，我不太喜欢这个名字。

It's a bit of a misnomer.

这有点用词不当。

They call them "super agers," but they really should be called "super non-agers," because these are people who seem to maintain healthy cognitive function much longer than most individuals.

他们称他们为“超级老年人”，但他们确实应该被称为“超级非老年人”，因为这些人似乎比大多数人更长时间地保持健康的认知功能。

Their memory, their IQ, remains stable into their much, much later decades of their life or even improves over time.

他们的记忆力、智商在人生的几十年里都保持稳定，甚至随着时间的推移而提高。

And then the correlation-- and again, this is correlation-- but these people's anterior mid-cingulate cortex does not atrophy.

然后是相关性——再说一遍，这就是相关性——但这些人的前中扣带皮层并没有萎缩。

And in general, what the studies point to, and there still needs to be more data collected on this, is that these people are regularly engaging in things that are hard for them and challenging, and they've embraced that challenge.

总的来说，这些研究表明，而且还需要收集更多的数据，这些人经常从事对他们来说困难且具有挑战性的事情，并且他们已经接受了这一挑战。

So lots to say about anterior mid-cingulate cortex, but I think that grabs the top contour.

关于前中扣带皮层有很多话要说，但我认为它抓住了顶部轮廓。

And I'm a big fan of trying to do something difficult, at least one thing, ideally every week, and perhaps even every day, a little bit.

我非常喜欢尝试做一些困难的事情，至少做一件事，最好是每周，甚至每天，一点点。

It doesn't take much.

这并不需要太多。

Maybe even just 5 minutes.

甚至可能只有 5 分钟。

It's that friction, that feeling, oh, I don't want to do this, I can't do this, and then continuing to practice, or continuing to lean into that challenge, safely, of course, that is going to grow that anterior mid-cingulate cortex.

正是这种摩擦，那种感觉，哦，我不想这样做，我不能这样做，然后继续练习，或者继续安全地迎接挑战，当然，这将促进前中扣带皮层的生长。

And I just think that's amazing, right?

我只是觉得这太棒了，对吧？

We hear so much about brain atrophy, and memory loss, and et cetera, et cetera, as we get older.

随着年龄的增长，我们听到了很多关于脑萎缩、记忆丧失等等的说法。

A lot of data now about how to preserve healthy physical function.

现在有很多关于如何保持健康的身体机能的数据。

Here, we're really talking about how to maintain healthy cognitive function, and the anterior mid-cingulate cortex seems to be a barometer of how well we are doing that.

在这里，我们真正讨论的是如何保持健康的认知功能，而前中扣带皮层似乎是我们在这方面做得如何的晴雨表。

Mark S.

马克·S。

asks, "would love to hear more about an evening routine and not just morning, especially when it comes to light." Oh, I love this question.

问道，“希望听到更多有关晚上例行公事的信息，而不仅仅是早上的信息，尤其是在光线方面。”哦，我喜欢这个问题。

I love this question because I've made a lot of changes in the last year related to this, because there's this guy on the internet that talks about the importance of getting morning sunlight-- just kidding.

我喜欢这个问题，因为去年我做了很多与此相关的改变，因为互联网上有一个人谈论获得早晨阳光的重要性——只是开玩笑。

There are several of us, and gals, but I suppose I've been quite vocal about the importance of getting morning sunlight as soon as possible after waking.

我们有几个人，还有女孩，但我想我已经非常直言不讳地表达了起床后尽快接受早晨阳光的重要性。

And of course, of course, of course, unless you have powers I'm not aware of, if you wake up before the sun comes out, people always ask, what do I do?

当然，当然，当然，除非你有我不知道的力量，如果你在太阳出来之前醒来，人们总是会问，我该怎么办？

You wait till the sun comes out.

你等到太阳出来。

It's overcast?

天阴了吗？

You get outside a bit longer.

你在外面多呆一会儿。

If you want to wake up before the sun comes out, turn on bright artificial lights.

如果您想在太阳出来之前醒来，请打​​开明亮的人造灯。

These days, I've actually been playing around a little bit with some bright artificial lights because I tend to wake up before the sun is out.

这些天，我实际上一直在玩一些明亮的人造光，因为我倾向于在太阳出来之前醒来。

It's the winter months.

现在是冬季。

But in any case, I've talked a lot about the morning routine in the early part of the day and a bit about the afternoon part of the day.

但无论如何，我已经谈论了很多关于一天早些时候的早晨例行公事以及一些关于一天中下午的事情。

Evening routine.

晚上例行公事。

OK, well, I'll tell you ideal, and then I'll tell you what I do.

好吧，我会告诉你理想，然后我会告诉你我做什么。

I'm always shooting for ideal, but I'm human.

我总是追求理想，但我也是人。

I think there's this idea on the internet that I've seen that my whole life is protocols.

我想我在互联网上看到过这样的想法：我的一生都是协议。

Protocol, protocol, protocol.

协议，协议，协议。

And indeed, sometimes, it looks like that, and indeed, sometimes, it doesn't.

事实上，有时看起来是这样，有时又确实不是。

I'm human.

我是人类。

Things happen.

事情发生了。

We all encounter different challenges.

我们都会遇到不同的挑战。

So to answer your question directly, Mark, I think it's-- I know it's very important that if possible that you get a little splash of sunlight in your eyes in the afternoon and evening.

因此，直接回答你的问题，马克，我认为——我知道，如果可能的话，在下午和晚上让阳光照射到眼睛里是非常重要的。

Why?

为什么？

Why is that important?

为什么这很重要？

And what we're really talking about here is not necessarily seeing a sunset at the beach-- although that would be great if you could do that-- but getting some sunlight in your eyes before the sun goes down, maybe for 5-10 minutes.

我们在这里真正讨论的不一定是在海滩上看日落——尽管如果你能做到的话那就太好了——而是在太阳落山之前让阳光照射到你的眼睛上，也许持续 5 到 10 分钟。

It's not as important as the morning sunlight, but it does have a great benefit.

它虽然不如早晨的阳光那么重要，但确实有很大的好处。

And the benefit is it adjusts the sensitivity of the neurons in your retina and in your brain such that it protects you against brighter artificial lights later in the evening.

好处是它可以调整视网膜和大脑中神经元的敏感性，从而保护您免受晚上较亮的人造光的影响。

Now, it doesn't protect you completely, but what it does is if normally-- and this is true-- bright light viewed for 15 seconds or more between the hours of 10:00 PM and 4:00 AM.

现在，它并不能完全保护您，但它的作用是正常情况下（这是事实）在晚上 10:00 到凌晨 4:00 之间观看明亮的光线 15 秒或更长时间。

I'm talking about somebody on a standard schedule, not a shift worker.

我说的是有标准时间表的人，而不是轮班工人。

Bright lights viewed for 15 seconds or more between the hours of 10:00 PM and 4:00 AM can dramatically quash melatonin levels.

晚上 10:00 到凌晨 4:00 之间观看明亮的灯光 15 秒或更长时间会显着降低褪黑激素水平。

Melatonin being the hormone that's involved in feeling sleepy and falling asleep.

褪黑激素是一种与困倦和入睡有关的激素。

It does other things as well, of course.

当然，它还可以做其他事情。

It's secreted from the pineal.

它是由松果体分泌的。

We know, based on a really nice study published in Science Reports, that if you view that afternoon, late afternoon, evening sunlight, you don't have to be too strict about the time.

我们知道，根据《科学报告》中发表的一项非常好的研究，如果您观看当天下午、傍晚或傍晚的阳光，则不必对时间太严格。

pop your sunglasses off, as long as you can do that safely, get some sunlight in your eyes, or if you can't look directly at the sun, and by the way, never stare directly at the sun, at least getting some daylight in your eyes before the sun goes down, that can offset that melatonin reduction by about 55.0%, which is pretty impressive.

摘下太阳镜，只要你能安全地做到这一点，让一些阳光照射到你的眼睛里，或者如果你不能直视太阳，顺便说一句，永远不要直视太阳，至少在太阳下山之前让你的眼睛接触到一些日光，这可以抵消大约55.0%的褪黑激素减少，这是相当令人印象深刻的。

Now, you would still do well to dim the lights in the evening.

现在，你还是最好在晚上把灯调暗。

And one thing that I've been playing with recently is using red lights.

我最近一直在玩的一件事是使用红灯。

So a lot of people, when they hear "red lights," they think, oh, you're talking about red light panel, which that has its uses-- those tend to be very bright red lights-- or portable red light.

所以很多人，当他们听到“红灯”时，他们会想，哦，你在谈论红灯面板，它有它的用途 - 这些往往是非常明亮的红灯 - 或便携式红灯。

I actually use a small portable red light.

我实际上使用的是小型便携式红灯。

It looks like a thick piece of toast.

看起来像一块厚厚的吐司。

I use that for other reasons.

我出于其他原因使用它。

This is not what we're talking about with evening routine.

这不是我们谈论的晚间例行公事。

With evening routine, it can be beneficial and very, very cost effective to get some red bulbs, and put them in, say, the bedroom, where you read before you go to sleep, or in a particular room in your house that you tend to spend time in the evening.

在晚上的例行公事中，买一些红色灯泡，然后把它们放在卧室里，比如你睡觉前读书的地方，或者放在家里你晚上经常呆的某个房间里，这可能是有益的，而且非常非常划算。

Makes for a nice, mellow feel, but also does several other things.

给人一种美好、柔和的感觉，但也有其他一些作用。

First of all, if they're the correct red bulbs-- and I'll mention the ones that I've been using in a moment-- they eliminate all the blue wavelengths that tend to be stimulating for what we call the noradrenergic system-- so adrenaline, noradrenaline, cortisol, et cetera.

首先，如果它们是正确的红色灯泡——我会提到我稍后使用的那些——它们会消除所有可能刺激我们所说的去甲肾上腺素系统的蓝色波长——肾上腺素、去甲肾上腺素、皮质醇等。

Indeed, there's a study that shows that when shift workers who have to be up at night use red lights of the type that I'm describing, when they work under red light, they have less of a cortisol increase than were they to work under standard fluorescent lights or even standard LED lights.

事实上，有一项研究表明，当必须在夜间起床的轮班工人使用我所描述的那种红灯时，当他们在红灯下工作时，他们的皮质醇增加量比在标准荧光灯甚至标准 LED 灯下工作时要少。

So number one thing would be dim the lights in the evening and at night as much as you safely can to perform whatever functions you need.

因此，第一件事就是在晚上和晚上尽可能安全地调暗灯光以执行您需要的任何功能。

Don't fall.

别摔倒。

Don't burn yourself at the stove.

不要在炉子上烫伤自己。

If you have to write and do work, as I often do, you need light.

如果你必须像我经常做的那样写作和工作，你就需要光。

But to the extent that you can shift to red lights, that can be helpful.

但如果你能转向红灯，这会很有帮助。

And many people, many people, and myself included, find that you get sleepier when you do that.

很多人，很多人，包括我自己，都发现当你这样做时你会变得更困。

So I might just do this for the last hour of the evening, even if I'm up till 10 or 11, or if I do it earlier, then I tend to get really sleepy.

所以我可能会在晚上的最后一个小时这样做，即使我要等到 10 点或 11 点，或者如果我更早这样做，那么我就会变得非常困。

But those red lights-- I put a little lamp above my bed, I'll do that if I'm going to read in bed-- make it much easier to fall asleep, probably because of the reduced cortisol associated with eliminating the blue wavelengths.

但是那些红灯——我在床上方放了一盏小灯，如果我要在床上看书，我就会这么做——让我更容易入睡，可能是因为消除蓝色波长会减少皮质醇。

And they tend to be fairly dim.

而且它们往往相当暗淡。

Now, there is one brand of red light that actually will work on a dimmer, so this is important.

现在，有一种品牌的红灯实际上可以在调光器上工作，因此这一点很重要。

I suppose you could use red party lights or Christmas lights-- those could be very affordable.

我想你可以使用红色派对灯或圣诞灯——这些可能非常便宜。

Some people do that, puts a kind of festive feel in the room.

有些人这样做，给房间带来一种节日的气氛。

Other people, like myself, will use a red light that's dimmable.

其他人，比如我自己，会使用可调光的红灯。

I want to mention that what I'm about to say, I don't have any financial relationship to this company in terms of the bulbs.

我想提一下，我要说的是，就灯泡而言，我与这家公司没有任何财务关系。

Red light panels are different.

红光板则不同。

I use the Joovv.

我用的是Joovv。

I use Joovv type.

我用的是Joovv型。

But for red lights for the purpose I'm talking about that would go into a standard lamp and that you dim, where that's a very different purpose, right?

但对于我所说的目的的红灯来说，它会进入标准灯并变暗，这是一个非常不同的目的，对吗？

The red light panels have a very different purpose than red bulbs that you would put into a standard light fixture.

红灯板的用途与放入标准灯具中的红灯泡有很大不同。

The dimmable ones, you can find them as red light, and you just put "BON." The technical name of the company is-- sorry, forgive me for googling this now.

可调光的，你可以发现它们是红灯，你只需输入“BON”即可。该公司的技术名称是——抱歉，请原谅我现在用谷歌搜索这个。

Yeah, it's a BON CHARGE.

是的，这是一笔 BON CHARGE。

B-O-N, separate word, CHARGE.

B-O-N，单独的词，充电。

And those are dimmable, and they have the proper wavelength.

这些都是可调光的，并且具有适当的波长。

So that's what I use.

这就是我使用的。

They're not super cheap, but they're not expensive either in comparison to most red light therapies or something.

它们并不是非常便宜，但与大多数红光疗法或其他疗法相比，它们也并不昂贵。

So we're not talking about red light therapy.

所以我们不是在谈论红光疗法。

We're talking about reducing the overall amount of blue light in your environment, et cetera.

我们谈论的是减少环境中蓝光的总量等等。

Now, for many people who don't want to purchase something new-- and again, I have no financial relationship to BON CHARGE, so I don't glean anything.

现在，对于许多不想购买新东西的人来说——再说一次，我与 BON CHARGE 没有财务关系，所以我不会收集任何东西。

I buy them with my own money.

我用自己的钱买它们。

And I just have one or two of them, and I dim the lights.

我只有一两个，然后我就把灯调暗。

Even those red lights, I dim while I'm reading at night and then fall asleep.

即使那些红灯，我在晚上读书时也会变暗，然后睡着。

If you don't want to use red lights for whatever reason, then you would be wise to just dim the lights that you have, and where possible, to have those lights be set fairly low in your room environment.

如果您出于某种原因不想使用红灯，那么明智的做法是调暗现有的灯光，并在可能的情况下将房间环境中的灯光设置得相当低。

Now, why would that be?

现在，为什么会这样呢？

OK, well, first of all, the cells that activate the alertness system in the brain via the retina, your eye, tend to look up into your environment.

好吧，首先，通过视网膜（即眼睛）激活大脑警觉系统的细胞倾向于抬头观察周围的环境。

And that makes sense because they're essentially there to view sunlight, and the presence or absence of sunlight.

这是有道理的，因为它们本质上是为了观察阳光以及阳光的存在或不存在。

But in addition to that, think about it logically.

但除此之外，还要逻辑地思考一下。

If I take a flashlight, and I shine a beam on the ground or at a tree in the yard, it looks very bright.

如果我拿手电筒，用光束照射地面或院子里的一棵树，它看起来非常明亮。

But you're not getting all those photons in your eyes, right?

但你的眼睛并没有吸收所有这些光子，对吗？

You're seeing it at a distance.

你在远处看到它。

As opposed to shining the light in your eyes, it's very, very bright, OK.

与将光照射到你的眼睛相反，它非常非常亮，好吧。

So when you have lights that are overhead and going into your eyes, it's very different than the light being on the floor or on a surface.

因此，当头顶上的灯光进入您的眼睛时，它与地板或表面上的灯光有很大不同。

This gets back to something that I often get asked.

这又回到了我经常被问到的问题。

How could it be that viewing sunlight through a window takes 50 times longer to activate your circadian system than it does when you step outside?

透过窗户观看阳光激活您的昼夜节律系统的时间怎么可能比您走出户外时长 50 倍呢？

Well, let's think about that.

好吧，让我们考虑一下。

When you step outside, there's sunlight everywhere.

当你走出去时，到处都是阳光。

If you face the sun, there's even more coming at you.

如果你面向太阳，就会有更多的阳光向你袭来。

But when you're inside, unless there's a beam of light coming through that window, and the window is very clear or open, for that matter, you're not really getting the light in your eyes in the same way that if you're outside with the sunlight in your eyes, right?

但是当你在里面时，除非有一束光从窗户射进来，而且窗户非常透明或打开，否则你的眼睛就不会像在外面阳光照射到你的眼睛一样，真正获得光线，对吗？

It's the same thing as looking at a beam of light from a flashlight against a wall versus the beam of light going at your eyes, OK?

这就像在墙上看手电筒发出的光束与射向你眼睛的光束是一样的，好吗？

So we talked about dimming the lights, setting them low in the room.

所以我们讨论了调暗灯光，把房间里的灯光调得很低。

It's not red light therapy, but changing over to red lights.

这不是红光疗法，而是改用红灯。

BON CHARGE is probably just one of many out there.

BON CHARGE 可能只是其中之一。

I've seen it done pretty nicely with just people grab red party lights.

我见过它做得很好，只是人们抓住了红色的派对灯。

Go on whatever your favorite search engine, sales site, "red lights," and you could do that.

继续使用您最喜欢的搜索引擎、销售网站、“红灯”，您就可以做到这一点。

That's going to be better than any blue lights.

这比任何蓝灯都要好。

And then if you're going to be on your screens, here's what I suggest.

然后，如果您要出现在屏幕上，这就是我的建议。

There's a shortcut function in your phone where you can triple-click to switch your phone over to eliminate all the blues.

您的手机中有一个快捷功能，您可以单击三次来切换手机以消除所有忧郁。

This is very different than just using the nighttime function, very different.

这与仅仅使用夜间功能非常不同，非常不同。

And I think we should probably put out a video on how to do this, but what you do is you go into the Accessibility function on your phone.

我认为我们应该发布一个视频来说明如何做到这一点，但你要做的就是进入手机上的辅助功能。

You go into Color Filters.

您进入彩色滤光片。

And then you drag down the blues.

然后你把忧郁的情绪拉下来。

But that's not how your phone is going to be set all day, because then you don't see anything that's in blue, but you can introduce a triple-click function.

但这并不是你的手机一整天都会被设置的方式，因为这样你就看不到任何蓝色的东西，但你可以引入三次点击功能。

I'll put out a clip soon on how to do that.

我很快就会发布一个关于如何做到这一点的剪辑。

And so when I go to sleep at night or in the evening, what I'll do is I'll triple-click, and I'll switch my phone over to red only.

因此，当我晚上或晚上睡觉时，我要做的就是三次点击，然后将手机切换为仅红色。

And that's completely zero cost, by the way.

顺便说一句，这完全是零成本。

It doesn't cost anything.

它不需要任何成本。

And then in the morning, when I wake up-- click, click, click-- I turn it on, although I try and get the sunlight in my eyes before I look at my phone.

然后早上，当我醒来时——点击，点击，点击——我打开它，尽管我在看手机之前尝试让阳光照射到眼睛里。

OK, Tom M.

好的，汤姆·M。

asks, "light therapy recommendations for those that live in Northern regions with limited morning light, or too cold to get outside for morning light, dark when waking.

问道，“对于那些生活在早晨光线有限的北部地区的人，或者太冷而无法出门接受晨光，醒来时黑暗的人来说，光疗法的建议。

Do red light therapy?" Great question.

做红光疗法吗？”很好的问题。

I'm going to take a sip of this bone broth because at the rate I'm speaking, if I try and keep this up for an hour and a half, I might get a little hoarse.

我要喝一口骨头汤，因为按照我说话的速度，如果我尝试保持一个半小时，我可能会变得有点嘶哑。

Red light therapy is different than what I just described.

红光疗法与我刚才描述的不同。

Red light therapy is the use of red light panels-- that can be smaller panels, like the small Joovv that I use, which is a unit about the size of a piece-- I guess they call it Texas toast, right?

红光疗法是使用红光面板——可以是更小的面板，就像我使用的小Joovv，它是一个大约一块大小的单元——我猜他们称之为德州吐司，对吧？

A thick piece of toast.

一块厚厚的吐司。

I don't know.

我不知道。

Maybe someone knows why it's called Texas toast.

也许有人知道为什么它被称为德克萨斯吐司。

I guess it's big.

我猜它很大。

It's about the size of a piece of toast, provides very bright red light.

它大约有一片吐司那么大，发出非常明亮的红光。

And in between those red lights on there, there tends to be near-infrared light, so far red.

在那些红灯之间，往往存在近红外光，到目前为止是红色的。

So to a biologist, red doesn't mean as much as the wavelength of light.

所以对于生物学家来说，红色并不意味着光的波长。

So wavelengths in the 650 to 800 nanometers is what we're talking about, whereas blue light is down in the 400 and 500, and really like 535 to low 6s.

所以我们所说的波长在 650 到 800 纳米之间，而蓝光则在 400 和 500 纳米之间，实际上就像 535 到低 6 纳米。

Like the rainbow, right?

就像彩虹一样，对吗？

Red, orange, yellow, green, blue.

红、橙、黄、绿、蓝。

There are also larger red light panels.

还有更大的红灯板。

And nowadays, I also see a lot of advertisements for red light panels you can actually lie down in-- red light beds.

如今，我还看到很多红灯板的广告，你实际上可以躺在上面——红灯床。

Here's the story-- red lights will often be marketed as the most powerful, the most intensity, the most lux.

故事是这样的——红灯通常被宣传为最强大、最强度、最勒克斯。

Most important is the proper wavelengths, or are the proper wavelengths.

最重要的是合适的波长，或者说是合适的波长。

So that's why I use the Joovv, because Joovv has the proper wavelengths of red and far red.

这就是我使用 Joovv 的原因，因为 Joovv 具有合适的红色和远红色波长。

The distance to view a red light of that sort, generally, is about 18 inches, sometimes a little closer.

一般来说，观看此类红灯的距离约为 18 英寸，有时会更近一些。

Now, sometimes, people will put red light on different parts of their body.

现在，有时，人们会将红光照射在身体的不同部位。

I covered a bit of this in the "Light and Health" episode, but red light, because it's longer wavelength light, can permeate through tissues to a fairly substantial depth.

我在“光与健康”一集中对此进行了一些介绍，但是红光，因为它是波长较长的光，可以穿透组织达到相当大的深度。

How deep depends on the tissue.

多深取决于组织。

If you put it up against your skull, is it going to get down into your brain?

如果你把它放在你的头骨上，它会进入你的大脑吗？

No. It's not going to get through your skull.

不，它不会穿过你的头骨。

Maybe a little bit if it's a very high-powered red light.

如果是非常高功率的红灯，可能会有点。

If you're holding a red light of that power at home, something's wrong.

如果你在家里拿着这种电源的红灯，那就有问题了。

That's a medical device.

那是一种医疗设备。

However, Joovv are medical-grade red light and near-infrared lights, and they are quite powerful.

不过Joovv是医疗级的红光和近红外灯，而且威力相当大。

They're the right wavelength.

它们的波长正确。

Actually, that's why I prefer Joovv, because they are medical grade.

事实上，这就是我更喜欢 Joovv 的原因，因为它们是医疗级的。

They can be directed at your eyes in the morning for the purpose of-- there's a study out of-- two studies, actually, out of Glen Jeffery's laboratory at the University College London, showing that viewing red lights at a distance of about 18 inches or so in the morning for people who are over 40, but not for people younger, by the way, that can offset some of the age-related reductions in mitochondrial function and vision loss.

事实上，伦敦大学学院 Glen Jeffery 实验室的两项研究表明，对于 40 岁以上的人来说，早上在大约 18 英寸左右的距离观看红灯，可以抵消一些与年龄相关的线粒体功能下降和视力丧失，但对于年轻人来说则不然。

So I look at a red light, my Joovv Texas toast light, or I have a Joovv panel, at a distance of about, I confess, I stand about 12 to 18 inches away.

所以我看着红灯，我的 Joovv Texas 烤面包灯，或者我有一个 Joovv 面板，我承认，我站在大约 12 到 18 英寸的距离。

And I do not force myself to look at that light.

我并不强迫自己去看那盏灯。

I don't hold my eyelids open.

我没有睁开眼皮。

I allow myself to blink so I'm comfortable.

我允许自己眨眼，这样我会感到舒服。

Truth told, you could probably close your eyelids, and some of that red light is going to get through your eyelids.

说实话，你可能可以闭上眼睑，一些红光会穿过你的眼睑。

Not a ton, but some, so no problem blinking.

不是很多，但有一些，所以眨眼没有问题。

You never, ever, ever want to look at any light, sunlight or otherwise, red light, any light, so bright that it's painful to look at.

你永远、永远、永远不想看任何光，阳光或其他光，红光，任何光，如此明亮以至于看着很痛苦。

If you have to blink, it's too bright.

如果你必须眨眼，那就太亮了。

Step back.

退后一步。

If you have to blink every once in a while, that's OK.

如果您必须偶尔眨眼，那也没关系。

But if you have to blink, close your eyes in order to protect your eyes, then you're standing too close.

但如果你必须眨眼、闭上眼睛才能保护眼睛，那么你就站得太近了。

In the morning, you can do red light therapy on skin.

早上可以对皮肤进行红光疗法。

You can do it on eyes.

你可以在眼睛上做。

Will it wake your system up?

它会唤醒您的系统吗？

Will it provide the kind of cortisol increase, which, by the way, you want early in the day, and adrenaline and dopamine increase that sunlight can provide?

顺便说一句，它会增加你想要在一天早些时候增加的皮质醇，并增加阳光所提供的肾上腺素和多巴胺吗？

The answer is no. Sunlight is unique in that way.

答案是否定的。阳光在这方面是独一无二的。

However, if you live in an area of the world that's too dark, or you wake up long before you get sunlight in your eyes, what can you do?

然而，如果你生活在世界上太黑暗的地方，或者你在阳光照射到眼睛之前就醒了，你能做什么呢？

Well, you can flip on artificial lights.

好吧，你可以打开人造灯。

You would do that the opposite of how I recommend in the evening.

你会按照我晚上建议的相反方式去做。

You'd want to flip on overhead lights as bright as possible.

您需要将头顶上的灯打开得尽可能亮。

If you have the disposable income, and you want to invest in a 10,000-lux light panel, or a 900-lux light panel-- again, I have no financial relationship to these companies-- but there's a light panel, 900-lux drawing tablet, that I've set on my desk for a number of years.

如果你有可支配收入，并且你想投资一个 10,000 勒克斯的灯板，或者一个 900 勒克斯的灯板——同样，我与这些公司没有财务关系——但是有一个灯板，900 勒克斯的绘图板，我已经在我的桌子上放置了很多年了。

Recently, I confess, I've started experimenting with some of the 10,000-lux light panels that sit on your desk-- excuse me.

最近，我承认，我已经开始试验你桌上的一些 10,000 勒克斯灯板 - 对不起。

And those are very, very bright.

这些非常非常明亮。

And I do use that now if I wake up really early, and I'm going to do some work.

如果我起得很早，我现在就会使用它，并且我要做一些工作。

I'll turn that thing on, and it sure wakes you up.

我会打开那个东西，它肯定会把你吵醒的。

Now, is it as good as sunlight?

现在，它和阳光一样好吗？

No. It doesn't have the right color features and alternation between yellow and blue that morning sunlight has and that evening sunlight has.

不。它没有正确的颜色特征，也没有早晨阳光和傍晚阳光所具有的黄色和蓝色之间的交替。

And without doing a whole tutorial, when the sun is low in the sky, so-called low solar-angle sunlight, you'll notice, if you take a picture with your phone, provided it's not a cloudy day, you'll see that there's a lot of blue-yellow contrast, and that's the optimal stimulus.

不需要做整个教程，当太阳在天空中较低时，即所谓的低太阳角阳光，你会注意到，如果你用手机拍照，只要不是阴天，你会看到有很多蓝黄色对比度，这是最佳刺激。

That said, if it's overcast out, you should still get outside, because some of those wavelengths are coming through, even though you can't perceive the blue and the yellow.

也就是说，如果天气阴天，您仍然应该到外面去，因为其中一些波长会穿过，即使您无法感知蓝色和黄色。

So you could get a 10,000-lux light, but if you can't afford that, or you don't want to-- oh, and by the way, those you set on your desk.

所以你可以买一盏 10,000 勒克斯的灯，但如果你买不起，或者你不想——哦，顺便说一下，那些你放在桌子上的灯。

You turn on for 5-10 minutes while you're making coffee or things of that sort.

当您煮咖​​啡或类似的东西时，请打开电源 5-10 分钟。

They actually recommend that you don't keep them on too much.

他们实际上建议您不要戴太多。

Some people actually can feel a little too euphoric or maybe even get a little headache because it's a lot of blue light.

有些人实际上会感到有点过于欣快，甚至可能会有点头痛，因为蓝光太多。

So that's one thing.

所以这是一回事。

The other thing you can do is that if you can't access light of any kind, it's a dark, dark, dark, that's where the cold shower really can help because you get that adrenaline bump early in the day, which is good.

你可以做的另一件事是，如果你无法接触到任何类型的光线，那就是黑暗、黑暗、黑暗，这就是冷水淋浴真正可以提供帮助的地方，因为你会在一天的早些时候感受到肾上腺素的激增，这很好。

So early in the day, provided you're not going into states of anxiety as a consequence of it, getting adrenaline, dopamine, cortisol increases is great.

因此，在一天的早些时候，只要你不会因此而陷入焦虑状态，增加肾上腺素、多巴胺、皮质醇是很好的。

And then as the day goes on, in the evening, and nighttime, certainly, you want to taper the levels of those neurochemicals off.

然后随着时间的推移，在晚上和夜间，你当然想要逐渐减少这些神经化学物质的水平。

Now, of course, there's always going to be some cortisol.

当然，现在总会有一些皮质醇。

There's always going to be some epinephrine.

总会有一些肾上腺素。

There will always be dopamine in your system.

你的系统中总会有多巴胺。

If you go out dancing, you go to a party at night, should you worry about the lights?

如果你出去跳舞，晚上去参加聚会，你应该担心灯光吗？

No. OK, I am not-- despite what you might presume, or hear, or read-- I am not the sort of person to wear sunglasses at a party.

不，好吧，我不是——不管你怎么想、听到或读到——我不是那种在聚会上戴墨镜的人。

Although the other day, I was at a party, and someone was wearing sunglasses.

虽然前几天，我在一个聚会上，有人戴着墨镜。

I think that was for other reasons.

我认为那是出于其他原因。

That gives the impression there was something bad going on.

这给人的印象是有什么不好的事情发生。

I think they were just looking cool, by the way.

顺便说一句，我认为他们只是看起来很酷。

And they did look cool.

他们看起来确实很酷。

But I don't do that.

但我不这样做。

And if I drive at night, I don't wear sunglasses.

如果我晚上开车，我不会戴太阳镜。

I do and I have been exploring the use of blue light filter glasses in the evening and those red lights in my house.

我确实这么做了，并且一直在探索在晚上使用蓝光滤光眼镜和在我家里使用红灯。

But I think for most people, if you get out every once in a while, you go out to a late night, or you go out dancing, or you have a party with friends, when you get home, dim the lights, maybe use those red lights, get to sleep.

但我认为对于大多数人来说，如果你偶尔出去，你出去到深夜，或者你出去跳舞，或者你和朋友聚会，当你回到家时，调暗灯光，也许使用那些红灯，睡觉。

Early in the day, bright lights, ideally from sunlight.

清晨，光线明亮，最好来自阳光。

Bright, bright, bright, bright, bright.

明亮，明亮，明亮，明亮，明亮。

How bright?

有多亮？

As bright as possible and as many as is reasonable, except to the extent that it could damage your eyes.

尽可能明亮和尽可能合理，除非它可能会损害您的眼睛。

So don't be staring at any bright lights excessively, OK?

所以不要过度盯着任何明亮的灯光，好吗？

I think that pretty much summarizes it.

我认为这已经概括了它。

And then of course, early day, it's really about sunlight or light of other kinds.

当然，在清晨，这实际上与阳光或其他类型的光有关。

Cold water, if that's your thing.

冷水，如果你喜欢的话。

If that's not your thing, that's fine.

如果那不是你的事，那也没关系。

There was no tablet that descended down to us telling us that we had to get into cold water each day.

没有任何平板电脑降临到我们身上，告诉我们每天必须进入冷水中。

It's an option.

这是一个选择。

It's all an option.

这都是一个选择。

Dennis from Munich.

来自慕尼黑的丹尼斯.

I love Munich.

我爱慕尼黑。

I haven't been there in a while, but I used to go at Max Planck in Munich a number of times per year, and I miss the food.

我已经有一段时间没去过那里了，但我每年都会去慕尼黑的马克斯·普朗克餐厅好几次，我很想念那里的食物。

I miss the schnitzel.

我想念炸肉排。

"As we approach a new year, what health and fitness metrics do you recommend checking?" Oh, good one.

“当我们临近新的一年时，您建议检查哪些健康和健身指标？”哦，好一个。

"And could you share your annual medical fitness check routine?" OK.

“你能分享一下你的年度健康检查程序吗？”好的。

What I'm about to say I'm sure will generally jibe with what Dr. Peter Attia-- who I'm sure you all know and who I respect tremendously, also grateful to call him a close friend-- basically asserts is important for fitness.

我相信我接下来要说的内容基本上会与彼得·阿蒂亚博士的观点一致——我相信你们都认识他，我非常尊重他，也很高兴称他为亲密的朋友——基本上断言健身很重要。

I think if you're going to do a fitness test, Peter's got it in mind, and I generally agree, you Deadlift your body weight 10 times in the same set, hang from a bar for a minute or more in the same set, these sorts of things.

我认为，如果你要做体能测试，Peter 已经想到了这一点，而且我基本上同意，你在同一组中硬拉你的体重 10 次，在同一组中悬挂一分钟或更长时间，诸如此类的事情。

I tend to be far less PE class about it, frankly.

坦率地说，我对体育课的兴趣要少得多。

My goal is always the same.

我的目标始终是一样的。

I'm 48 years old.

我今年48岁了。

I've been doing the same training program ever since I was 16, more or less.

从 16 岁起，我就一直在做同样的训练计划，或多或少。

I mean, I've had peaks and valleys in terms of my consistency, based on other obligations.

我的意思是，根据其他义务，我的一致性也经历过高峰和低谷。

And of course, when I'm sick, I don't train.

当然，当我生病时，我就不会训练。

Sick people, stay out of gyms, please.

生病的人请远离健身房。

Nothing makes me more frustrated than people showing up to get their workout and getting everybody sick.

没有什么比人们来锻炼却让每个人都生病更让我沮丧的了。

Here's the deal.

事情是这样的。

I try to be capable, that is, ready for various things.

我努力变得有能力，也就是说，为各种事情做好准备。

What?

什么？

The ability to go on a long hike.

能够进行长途徒步旅行。

What's a long hike?

什么叫长途徒步？

5 to 10 miles with some hills.

5至10英里，有一些山丘。

The ability to sprint for the airplane without blowing a gasket.

能够在不吹气的情况下冲向飞机。

That means hurting oneself or having a heart attack.

这意味着伤害自己或心脏病发作。

The ability to carry some heavy furniture, with assistance, safely.

能够在协助下安全搬运一些重型家具。

Or, god forbid, to take a trip and not damage myself.

或者，上帝保佑，去旅行而不伤害自己。

And of course, to have some level of agility and coordination.

当然，要有一定程度的敏捷性和协调性。

So how does one do that?

那么如何做到这一点呢？

So what health fitness metrics do I recommend checking?

那么我建议检查哪些健康指标？

Well, I'm going to do this next week because it's the end of the year, but pretty much every week, it's the following.

好吧，我将在下周这样做，因为这是年底，但几乎每周都会发生以下情况。

Three cardiovascular training sessions.

三个心血管训练课程。

One is long, meaning an hour to 90 minutes.

一个是长的，意思是一小时到九十分钟。

That's going to be slow for me.

这对我来说会很慢。

So this could be a weighted hike, so a weight-vested hike, or you could just put some weight in a backpack, or just be a hike if it's really steep, or a long, slow jog, once a week.

所以这可能是一次负重徒步，所以是一次背负负重的徒步，或者你可以在背包里放一些重量，或者只是一次徒步，如果它真的很陡，或者是一次长距离、缓慢的慢跑，每周一次。

For me, it's jogging or hiking.

对我来说，就是慢跑或徒步旅行。

For other people, it's cycling or swimming.

对于其他人来说，是骑自行车或游泳。

Sometime in the middle of the week, I'm doing a 35-minute run.

在一周中间的某个时间，我会进行 35 分钟的跑步。

So maybe 5 minutes of warm-up and then a faster 35-minute run.

所以也许先进行 5 分钟的热身，然后进行 35 分钟的快跑。

You can also do it on a rower.

您也可以在划船器上进行。

You can also do it on a bike.

您也可以骑自行车进行。

But you're really pushing up around-- I don't know, maybe-- I don't tend to measure heart rate, but where I could not hold a conversation.

但你确实在推动——我不知道，也许——我不倾向于测量心率，但我无法进行对话。

I'm working.

我在工作。

I'm working.

我在工作。

I'm working.

我在工作。

I'm not sprinting, but I'm working.

我不是在短跑，而是在工作。

And then another time during the week, a shorter workout of about 12 minutes.

然后在一周中的另一次，进行一次大约 12 分钟的较短锻炼。

It's going to be 3 minutes of warm-up, some calisthenics, a little bit of cycling on an assault bike or something of that sort.

这将是 3 分钟的热身、一些健美操、一些骑突击自行车或类似的活动。

Assault bikes are the ones where you have the handles with the fan.

突击自行车是那些有把手和风扇的自行车。

Or it could be a rower, or it could be sprinting a hill.

或者它可能是一个划船者，或者它可能是冲刺一座山。

And then doing, sometimes, 1 minute on, 1 minute off, for 12 minutes, sometimes doing 20 seconds on, 10 seconds off, for eight rounds.

然后有时做 1 分钟，休息 1 分钟，持续 12 分钟，有时做 20 秒，休息 10 秒，持续八轮。

And it's real work.

这是真正的工作。

It's getting the heart rate all the way up-- VO2 max.

它使心率一路上升——最大摄氧量。

The combination of those three types of cardiovascular training sessions are that I'm ready to sprint for the airplane.

这三种类型的心血管训练课程的结合使我准备好冲刺飞机。

I'm ready to take a long hike any time.

我随时准备进行长途徒步旅行。

I can go out for a 2-mile run and really enjoy that if I need to.

如果需要的话，我可以出去跑 2 英里，并且真的很享受。

It's a readiness thing, and I think it covers all bases.

这是一个准备工作，我认为它涵盖了所有基础。

Am I ever going to be a marathoner, or a champion sprinter with that, or a miler?

我会成为一名马拉松运动员，或者短跑冠军，或者一英里运动员吗？

No, but that's not my goal, and it never has been.

不，但这不是我的目标，而且从来都不是。

I ran a cross-country race in high school, and we'll tell that story another time.

我在高中时参加过越野比赛，我们下次再讲这个故事。

It was a lot of fun.

这很有趣。

Until I hit the second mile.

直到我到达第二英里。

The other thing I do three times a week is I work out with resistance training.

我每周做三次的另一件事是进行阻力训练。

I train my legs one day, so that's calves, hamstrings, quads.

有一天我训练我的腿部，包括小腿、腿筋、股四头肌。

I train my torso, so I do some pushing for my shoulders and upper chest, and some dips, that kind of thing, some pull-ups, some rowing, this sort of thing.

我训练我的躯干，所以我会做一些肩膀和上胸部的推举，还有一些臂屈伸之类的事情，一些引体向上，一些划船之类的事情。

I train my neck because I'm a big believer in that, for the upper spine, but don't go at it heavy.

我训练我的脖子，因为我坚信这一点，对于上脊柱，但不要用力。

It's just really to maintain posture and to make sure that upper spine is supported-- something that most people neglect.

这实际上只是为了保持姿势并确保上脊柱得到支撑——这是大多数人忽视的。

And then one day a week, I do smaller body parts, like I'll train my calves again, biceps, triceps.

然后每周有一天，我会锻炼较小的身体部位，比如我会再次训练我的小腿、二头肌、三头肌。

I'll make sure that if there are any small body parts that I happen to miss during the middle of the week because of scheduling, like rear delts or something, I'll do that.

我会确保，如果我在周中由于日程安排而碰巧错过了身体的任何小部位，例如三角肌后束或其他什么，我会这样做。

Maybe a little bit more neck work or some ab work.

也许多做一点颈部锻炼或腹部锻炼。

OK.

好的。

Those are spread out about a day apart.

这些时间间隔大约一天。

I don't get too obsessed with the spacing between those workouts, but they're not all stacked against one another.

我不太关注这些锻炼之间的间隔，但它们并不都是相互叠加的。

So it might be, in my case, it's long run on Sunday.

所以，就我而言，周日可能是长期运行。

This is just how I do it.

我就是这样做的。

Monday tends to be off.

周一通常休息。

Excuse me.

打扰一下。

Long run on Sunday or hike.

周日长跑或徒步旅行。

Monday is legs.

周一是腿。

Excuse me.

打扰一下。

Monday is always legs.

周一总是腿。

Tuesday off.

周二休息。

Wednesday, I generally would do that shorter run or the torso work.

星期三，我通常会做短跑或躯干训练。

I'll flip-flop them depending on how my legs are feeling.

我会根据我的腿的感觉来翻转它们。

And the next day, I do whatever I need to do, either the torso, resistance training, or the 35-minute run.

第二天，我会做任何我需要做的事情，要么是躯干训练，要么是阻力训练，要么是 35 分钟的跑步。

And then Fridays that faster-clip cardio.

然后周五进行更快的有氧运动。

Saturday tends to be the smaller body parts-- biceps, triceps, et cetera.

周六往往是较小的身体部位——二头肌、三头肌等等。

I must say, these days of the week always have the ability to slide one way or the other.

我必须说，一周中的这几天总是有能力以一种方式或另一种方式滑动。

So for instance, if I'm traveling, and I don't get back on Sunday until late, if I was not able to do that training while I was on the road, then I will do it on Monday.

举例来说，如果我在旅​​行，并且周日很晚才回来，如果我在路上无法进行训练，那么我会在周一进行。

And then I'll just slide things around so that I finish off the week with everything done, and I can get back on schedule.

然后我就会把事情推来推去，这样我就可以完成这周的所有事情，然后我就可以按计划恢复了。

But the way I've arranged it, every body part gets hit twice-- once directly, once indirectly.

但按照我的安排，身体的每个部位都会受到两次打击——一次直接，一次间接。

And the cardiovascular training covers all bases.

心血管训练涵盖所有基础。

Why train this way?

为什么要这样训练？

Well, it ensures strength.

嗯，保证了实力。

It ensures whatever aesthetic changes you want.

它可以确保您想要的任何审美变化。

You can emphasize working harder and more sets, perhaps, for the things that you want to bring up certain body parts that are weaker.

也许，你可以强调更加努力地训练和更多组数，以锻炼某些较弱的身体部位。

You can certainly recover, because you're only training legs once a week.

你当然可以恢复，因为你每周只训练一次腿部。

But guess what?

但你猜怎么着？

You're doing them on Monday, and you're sprinting on Friday, so they're getting hit indirectly on Friday.

你周一做这些，周五冲刺，所以周五他们会受到间接影响。

Even if it's on the Bike, that fast, hard pedaling with resistance is going to make sure that your legs aren't going to atrophy, but you can still train them again on Monday.

即使是在自行车上，快速、有力的踩踏和阻力也能确保你的双腿不会萎缩，但你仍然可以在周一再次训练它们。

Again, so this schedule is designed in a very specific way.

同样，这个时间表是以非常具体的方式设计的。

None of the workouts except the longer workout on Sunday, that jog or run, is longer than an hour, ever.

除了周日的慢跑或跑步等较长时间的锻炼之外，没有任何锻炼时间超过一小时。

It's 10 minutes of warm-up, and 50, 5-0, minutes of work in the gym, sometimes 60.

这是 10 分钟的热身，然后是 50 分钟、5-0 分钟的健身房训练，有时甚至是 60 分钟。

Sometimes, I'll truncate it to 45 or 40 if I have a bunch of things going on.

有时，如果有很多事情发生，我会将其截断为 45 或 40。

So this sort of schedule sounds like a lot, but it's not.

所以这样的日程听起来好像很多，但其实不然。

It's actually a very small investment.

这实际上是一个非常小的投资。

It's about an hour a day, and not even on Tuesday, which is a rest day.

每天大约一个小时，甚至周二休息日也没有。

So what are the metrics that I recommend checking?

那么我建议检查哪些指标？

Well, I'm a big believer that if you're sleeping well and your appetite is consistent and you're feeling generally good, that's an important metric.

嗯，我坚信，如果你睡眠质量好、胃口稳定、总体感觉良好，那么这是一个重要的指标。

It's a very subjective metric, but that's important.

这是一个非常主观的指标，但这很重要。

Are you sleeping well or are you waking up sore and you're not able to recover?

您睡得好吗？还是醒来时感到疼痛且无法恢复？

Are you feeling like no matter how much sleep you get, you can't feel rested, these kinds of things.

您是否感觉无论睡多少觉，都无法休息，诸如此类。

Now there could be other factors involved, but that's the-- sort of a basic one.

现在可能还涉及其他因素，但这是一个基本因素。

The other one is how much energy and pep are you bringing to your workouts.

另一个是您为锻炼带来了多少能量和活力。

That's important, and it relate to caffeine and fueling and all those sorts of things which we're not talking about right now, it's far too much to talk about here, but we did cover in the Foundational Fitness Protocol.

这很重要，它与咖啡因和补充能量以及所有我们现在不谈论的事情有关，这里谈论的内容太多了，但我们确实在基础健身协议中进行了介绍。

By the way, all of this is put into a PDF that's available online at hubermanlab.com, zero cost.

顺便说一句，所有这些都被放入 PDF 中，可以在 hubermanlab.com 上在线获取，零成本。

Simply go to the Newsletter tab under the menu and you can scroll down, below that, find the Foundational Fitness Protocol.

只需转到菜单下的“时事通讯”选项卡，您就可以向下滚动，在其下方找到“基础健身协议”。

Gets into sets and reps and loads and all that kind of stuff.

进入组数、次数、负荷以及所有类似的东西。

Completely zero cost.

完全零成本。

I do take my morning resting pulse rate.

我确实测量了早晨的静息脉搏率。

I know what my pulse rate ought to be.

我知道我的脉搏率应该是多少。

If it's elevated substantially and I'm not particularly stressed about something, then I might pay attention to that and back off a little bit on the intensity on things.

如果它大幅提高，并且我对某件事没有特别的压力，那么我可能会注意这一点，并在事情的强度上稍微放松一些。

If I have a throat tickler, I'm not feeling very well, I'm careful about working out.

如果我喉咙发痒，我会感觉不太舒服，我会小心锻炼。

Sometimes I'll do it, sometimes I won't.

有时我会做，有时我不会。

I'll make sure that it isn't just some sort of dust or allergen in the environment.

我会确保它不仅仅是环境中的某种灰尘或过敏原。

But if I'm feeling under the weather, I'll take-- I'll just skip.

但如果我感觉不舒服，我会跳过。

I just skip that workout.

我只是跳过那个锻炼。

And somebody will go, oh, you skip because you-- I'll be honest.

有人会说，哦，你跳过了，因为你——我说实话。

I'm 48.

我48岁了。

I've been training very consistently.

我一直在非常持续地训练。

I am fortunately, knock on wood-- a little bit superstitious-- knock on wood, I have avoided major injuries.

我还好，敲木头——有点迷信——敲木头，我才避免了大伤。

I've been able to train consistently.

我一直能够持续训练。

And I've also don't tend to succumb to colds and flus I think about once every 18 to 24 months I've had a cold or flu of some sort for many years that's been the kind of cadence but not more frequent than that.

而且我也不太容易患上感冒和流感，我想每 18 到 24 个月我就会得一次感冒或流感，多年来一直是这样的节奏，但没有比这更频繁的了。

And I think in part because I don't tend to push really hard.

我认为部分原因是我不倾向于真正努力推动。

When I'm sick, I tend to be the guy who goes, all right, I'm feeling under the weather.

当我生病的时候，我往往会去，好吧，我感觉不舒服。

Should I train?

我应该训练吗？

Maybe not.

也许不是。

OK, I'm going to take a hot shower and get in bed at 6:00 PM, reading, go to sleep.

好的，我要去洗个热水澡，下午 6:00 上床睡觉。

If I wake up at 3:00 AM because I went to bed too early, just chill in bed and read, maybe fall back asleep, maybe not.

如果我因为睡得太早而在凌晨 3:00 醒来，就躺在床上看书，也许会睡着，也许不会。

I think taking care of oneself in that way is very beneficial.

我认为以这种方式照顾自己是非常有益的。

And then people say, well, you haven't had kids.

然后人们说，好吧，你还没有孩子。

Oh, well, I've had kids in the house, and I also know what it is to get sick because of roommates and all this stuff and working with people and working in a medical center, you're always exposed to things.

哦，好吧，我家里有孩子，我也知道因为室友和所有这些事情而生病是什么感觉，与人一起工作以及在医疗中心工作，你总是会接触到一些东西。

So I hear you loud and clear.

所以我能清楚地听到你的声音。

We can't avoid exposure to infectious vectors, as they're called.

我们无法避免接触所谓的传染媒介。

Delightful in the form of kids, but the reality is, I try and back off when I'm not feeling well.

孩子们的表现很令人愉快，但现实是，当我感觉不舒服时，我会尝试退缩。

I push when I'm feeling good.

当我感觉良好时我就会推动。

I'm not one to do two-a-day workouts.

我不是那种每天锻炼两次的人。

And I'm very careful about not exceeding my program.

我非常小心不超出我的计划。

I'm very careful about that.

我对此非常小心。

I don't go crazy.

我不会发疯。

I don't do two Pilates classes and then go to the gym.

我不会先上两节普拉提课，然后再去健身房。

And I'm also not the guy who's complaining about his back or always being sick.

我也不是那个抱怨背部或总是生病的人。

And I do not have phenomenal genetics with respect to fitness.

而且我在健康方面没有显着的基因。

I'm small-jointed or relatively-- I have a medium-sized joints.

我的关节较小，或者相对而言，我的关节中等大小。

I'm not particularly strong, nor do I have particularly strong endurance.

我不是特别坚强，也没有特别强的忍耐力。

I think I'm kind of in the middle.

我想我是介于两者之间。

So in terms of medical fitness check, I do blood work every six months.

因此，在健康检查方面，我每六个月进行一次血液检查。

I find that to be-- that is identified a few things that for me needed taking care of.

我发现这对我来说是需要注意的一些事情。

And I pay a lot of attention to overall feelings of well-being and I chart them, frankly.

我非常关注整体的幸福感，坦率地说，我将它们绘制成图表。

On my calendar is my-- are my workouts.

我的日历上有我的锻炼。

I put the level.

我把水平。

I put L1 to 10.

我把L1设置为10。

Typically my workouts are in the 6 to 8 out of 10 intensity.

通常我的锻炼强度为 6 至 8（满分 10）。

I'm not measuring this by any kind of device.

我没有通过任何类型的设备来测量这一点。

And if I get sick, I tend to look back and say, well, what was going on before I got sick?

如果我生病了，我倾向于回顾过去并说，在我生病之前发生了什么？

If I'm getting substantially weaker or I'm feeling fatigued, I take stock of what's going on.

如果我变得非常虚弱或者感到疲劳，我就会评估正在发生的事情。

So I think some people get the impression that I'm like hyper-analytic about all things.

所以我认为有些人的印象是我对所有事情都喜欢过度分析。

And I would say Attia is much more into measuring things, and I love that about him.

我想说，阿提亚更喜欢衡量事物，我喜欢他这一点。

I'm more of the mindset like, if I'm feeling good and I feel like I can move my body well, not too many aches and pains-- occasionally I get a little something, I have a little disk bulge or something, but-- and then I take care of it.

我更多的心态是，如果我感觉很好，我觉得我可以很好地移动我的身体，没有太多的疼痛——偶尔我会得到一些东西，我有一点椎间盘凸出什么的，但是——然后我会处理它。

But in general, it's about being able to feel good seated, feel good moving, be able to have that readiness, readiness, readiness.

但总的来说，它是关于能够感觉良好的坐姿，感觉良好的移动，能够做好准备，准备好，准备好。

For me, that's the foundation of health.

对我来说，这是健康的基础。

So other things.

那么其他的事情。

Get a regular eye exam.

定期进行眼科检查。

I do have an appointment at the Ophthalmology Department.

我确实有去眼科的预约。

Do that air puff test for glaucoma.

进行青光眼吹气测试。

There are treatments for glaucoma, but you need to know if you have it, a lot of people don't know if they have it.

青光眼有治疗方法，但您需要知道自己是否患有青光眼，很多人不知道自己是否患有青光眼。

It is the second-leading cause of blindness worldwide, second only to cataract.

它是全球第二大致盲眼病，仅次于白内障。

It's a very easy test.

这是一个非常简单的测试。

You can get from optometrist or ophthalmologist.

您可以从验光师或眼科医生处获得。

Get that eye test, your vision is so precious.

进行视力测试，你的视力非常宝贵。

I mean, vision is so precious, so I can't overstate that enough.

我的意思是，愿景是如此宝贵，所以我怎么夸大这一点都不为过。

It's generally pretty inexpensive as well, especially from the optometrist.

它通常也很便宜，尤其是验光师的价格。

And the drops work.

滴剂有效。

Pablo asks "What do you do with waking up in the middle of the night and can't go back to sleep?" Oh, such a good question.

巴勃罗问：“如果半夜醒来就睡不着，你会怎么做？”哦，真是个好问题。

I have three different tools that I use.

我使用三种不同的工具。

First of all, long exhale breathing just to try and calm myself.

首先，长长地呼气，试图让自己平静下来。

I also try and relax my face.

我也尝试放松我的脸。

If I do this right now, it's going to be funny, but relaxing the face tends to relax the jaw, and then I'll do a progressive body relaxation.

如果我现在就这样做，那会很有趣，但是放松脸部往往会放松下巴，然后我将进行渐进的身体放松。

I do use the Reveri-- R-E-V-E-R-I-- app.

我确实使用 Reveri——R-E-V-E-R-I——应用程序。

And they have a specific hypnosis for falling back asleep.

他们有一种特殊的催眠术可以让你重新入睡。

Hypnosis is self-directed hypnosis.

催眠是自我导向的催眠。

David Spiegel, who's been a guest on the podcast, his voice is terrific for hypnosis-- even just thinking about his voice makes me want to go under.

大卫·斯皮格尔（David Spiegel）是播客的嘉宾，他的声音非常适合催眠——即使只是想到他的声音就让我想入睡。

Typically with Reveri, you practice the falling asleep-- falling back asleep hypnosis.

通常，在 Reveri 的帮助下，您可以练习入睡——重新入睡催眠。

It's only eight minutes long.

它只有八分钟长。

You practice that in the daytime and then you can use it in the middle of the night if you need to.

你可以在白天练习，然后如果需要的话可以在半夜使用它。

That does require that you have your phone present.

这确实需要您携带手机。

And by the way, if you're going to do that hypnosis, you can select whether or not you're going to do the one where you have to interact and speak or not.

顺便说一句，如果你要进行催眠，你可以选择是否进行需要互动和说话的催眠。

I like the one where you don't interact.

我喜欢你们不互动的那种。

Also, if you sleep next to someone, it won't wake them up.

此外，如果您睡在某人旁边，也不会吵醒他们。

Reveri is great for this purpose, and you might think hypnosis, that's wacky or that's magic carpet stuff, but it's not.

Reveri 非常适合这个目的，你可能会认为催眠很古怪，或者是魔毯的东西，但事实并非如此。

This is-- hypnosis, by the way, is one of the few approved medical treatments for various psychological and psychiatric conditions.

顺便说一下，催眠是为数不多的被批准用于治疗各种心理和精神疾病的医学疗法之一。

We're not talking about stage hypnosis, people clucking like chickens.

我们不是在谈论舞台催眠，人们像鸡一样咯咯地叫。

We're talking about you learning to self-direct relaxation, which is a skill that you can enhance in hypnosis such as with Reveri.

我们谈论的是你学习自我引导放松，这是一种你可以在催眠中增强的技能，比如通过 Reveri。

I think reverie now has a free trial.

我认为遐想现在有免费试用版。

And it's available on Android and Apple.

它可以在 Android 和 Apple 上使用。

And it's a nominal cost when you compare it to things like supplements or sleeping pills.

与补充剂或安眠药等药物相比，这只是象征性的成本。

It's a few dollars each month.

每个月也就几块钱。

Maybe 7, $8, something like that.

也许 7、8 美元，类似的东西。

Someone will tell me.

有人会告诉我。

But if you think about the cost relative to some other purchasable, it's relatively low.

但如果你考虑一下相对于其他可购买产品的成本，它相对较低。

The other thing, and this is something is completely zero cost and I can't encourage it enough is that you get into a regular practice of Non-Sleep Deep Rest, NSDR, or yoga nidra, and then you do that during the daytime.

另一件事，这是完全零成本的事情，我怎么鼓励都不为过，那就是你定期练习非睡眠深度休息、NSDR 或瑜伽休息术，然后在白天进行。

There's a 10 minute NSDR that I did, which is available on YouTube.

我制作了一个 10 分钟的 NSDR，可以在 YouTube 上观看。

You just put NSDR Huberman.

你只需放入 NSDR Huberman。

It's available, completely zero cost.

它可用，完全零成本。

It will teach you how to self-direct your own relaxation.

它将教您如何自我引导自己的放松。

And you can also use it in the middle of the night if you wake up.

而且半夜醒来的时候也可以使用。

Many people fall asleep during NSDRs, that's fine, or yoga nidras, many of which are available on the internet free, completely free.

许多人在 NSDR 期间入睡，这很好，或者在瑜伽休息期间入睡，其中许多可以在互联网上免费获得，完全免费。

Yoga nidra is a little bit different than NSDR.

瑜伽休息术与 NSDR 略有不同。

It is a category of non-sleep deep rest that includes intentions and things of that sort, self-directed relaxation.

这是一种非睡眠深度休息，包括意图和类似的自我导向放松。

But relaxing is a skill.

但放松是一种技巧。

Now, there are a few things that you can do to avoid waking up in the middle of the night.

现在，您可以采取一些措施来避免半夜醒来。

One is try and limit the total amount of fluid that you drink in the last couple of hours before sleep.

一是尝试限制睡前最后几个小时内喝的液体总量。

Don't go to bed with a super full belly.

不要带着超级饱的肚子去睡觉。

Some people find that if they take theanine, which is something that is in the sleep stack that I recommend-- and by the way, I don't necessarily believe that everyone needs to take supplements in order to sleep.

有些人发现如果他们服用茶氨酸，这是我推荐的睡眠堆栈中的东西 - 顺便说一句，我不一定相信每个人都需要服用补充剂才能入睡。

I think you should get the behavioral stuff-- the light, the exercise, not drinking caffeine too late in the day, avoiding alcohol ideally completely, but maybe late in the day, especially et cetera, et cetera.

我认为你应该采取一些行为习惯——光线、锻炼、不要在一天太晚的时候喝咖啡因、最好完全避免饮酒，但也许是在一天的晚些时候，尤其是等等。

And if you can't get your sleep right that way, then perhaps you start to rely on or enhance your sleep capabilities with supplements, but they're certainly not a requirement.

如果您无法以这种方式获得良好的睡眠，那么您可能会开始依赖补充剂或通过补充剂来增强睡眠能力，但这当然不是必需的。

The sleep supplement theanine, which is in the so-called Huberman Lab Sleep Stack, which includes magnesium threonate and apigenin and theanine, theanine for some people can really create vivid dreams, and then they wake up from those dreams and they have a hard time falling asleep.

睡眠补充剂茶氨酸，即所谓的 Huberman Lab Sleep Stack 中的成分，其中包括苏糖酸镁、芹菜素和茶氨酸，茶氨酸对于某些人来说确实可以创造生动的梦，然后他们从这些梦中醒来，很难入睡。

In that case, I would just reduce the dosage of or eliminate the theanine.

在这种情况下，我只会减少茶氨酸的剂量或消除茶氨酸。

Some people like to use inositol, 900-milligram inositol because they prefer that, and that works better for them than the sleep stack, or some people even take it in addition to the sleep stack.

有些人喜欢使用肌醇，900 毫克肌醇，因为他们更喜欢它，而且这比睡眠堆栈对他们更有效，或者有些人甚至在睡眠堆栈之外服用它。

As long as dosages are followed, there's no reason to think that any of this stuff isn't safe, but of course, check with your doctor before adding or removing anything from your supplement protocol-- or any protocol for that matter.

只要遵循剂量，就没有理由认为这些东西不安全，但当然，在添加或删除补充方案或任何与此相关的方案中的任何内容之前，请先咨询您的医生。

I say that to protect you, not to protect me.

我这么说是为了保护你，不是为了保护我。

The other thing that you can do if you wake up in the middle of the night is to not look at the time.

如果您半夜醒来，您可以做的另一件事就是不要看时间。

Now that's a little bit difficult if you're going to look at your phone, but this is something that folks at the Stanford Sleep Clinic taught me, that people who look at the time when they wake up in the middle of the night generally have a harder time falling back asleep.

现在，如果你要查看手机，那就有点困难了，但这是斯坦福睡眠诊所的人教我的，那些在半夜醒来时查看时间的人通常很难重新入睡。

So to the extent that you can refrain from doing that-- and certainly don't get on your phone and start scrolling social media.

因此，您可以避免这样做，当然也不要拿起手机并开始滚动社交媒体。

Try NSDR, try the Reveri app, try yoga nidra, try some long exhale breathing.

尝试 NSDR、尝试 Reveri 应用程序、尝试瑜伽休息术、尝试长呼气呼吸。

All those protocols, by the way, include long exhale breathing.

顺便说一句，所有这些方案都包括长呼气呼吸。

And if you're taking melatonin before sleep, oftentimes you'll fall asleep very readily and then wake up.

如果您在睡前服用褪黑激素，通常您会很快入睡，然后醒来。

So if you're taking melatonin, you might want to reconsider that.

因此，如果您正在服用褪黑激素，您可能需要重新考虑这一点。

Melatonin does have its place for treatment of jet lag and things of that sort in the acute situations and not taking it too often, but in general, dosages are too high, people take too much of it and too often in my opinion, but that's just my opinion.

褪黑素确实在治疗时差反应和紧急情况下的类似情况方面占有一席之地，而且不要经常服用，但总的来说，剂量太高，人们服用太多，而且在我看来，服用频率太高，但这只是我的意见。

And then I would say, if you wake up in the middle of the night and you simply cannot fall back asleep, just remember that you can survive one night with minimal or no sleep.

然后我想说，如果你在半夜醒来并且根本无法入睡，请记住，你可以在睡眠很少或根本不睡觉的情况下度过一个晚上。

Unfortunately we've all had to deal with that.

不幸的是，我们都必须面对这个问题。

If it starts becoming a chronic condition, then you may want to talk to a sleep specialist, but we've done multiple episodes of the Huberman Lab Podcast.

如果它开始成为一种慢性疾病，那么您可能需要与睡眠专家交谈，但我们已经制作了多集胡伯曼实​​验室播客。

The Master Your Sleep, Perfect Your Sleep.

掌握您的睡眠，完善您的睡眠。

We have a Sleep Newsletter that you should definitely download.

我们有一份睡眠通讯，您绝对应该下载。

It's zero cost.

这是零成本。

Again, hubermanlab.com, Newsletter.

再次，hubermanlab.com，时事通讯。

Go to Menu, Newsletter, and you can find that.

转到“菜单”、“时事通讯”，您就可以找到它。

For those of you who subscribe to the premium channel, I'm guessing that you're aware of these various tools.

对于那些订阅高级频道的人，我猜您已经了解这些不同的工具。

But one thing we know from the Sleep Lab at Stanford is that when people are excited about their next day, sometimes they wake up and that their sleep actually can be less than normal and they can function well the next day.

但我们从斯坦福大学睡眠实验室了解到的一件事是，当人们对第二天感到兴奋时，有时他们醒来时，他们的睡眠实际上可能比正常情况要少，但第二天他们可以很好地工作。

In fact, there have been two studies at least that I'm aware of-- two studies, there may be more-- showing that when people are given a, quote-unquote, poor sleep score, their cognitive performance and physical performance is diminished even if they slept really long and really well.

事实上，至少我知道有两项研究——两项研究，可能还有更多——表明，当人们的睡眠评分很差时，他们的认知表现和身体表现就会下降，即使他们睡得很长、睡得很好。

So they've lied to them in these studies.

所以他们在这些研究中对他们撒了谎。

Conversely, if people haven't slept that much and they receive a great sleep score, they perform really well.

相反，如果人们睡得不多并且睡眠得分很高，那么他们的表现就非常好。

So these sleep scores, while I like them, I look at my Eight Sleep sleep score or WHOOP sleep score-- some people use Oura Rings and things of that sort, you don't want them to drive your perception of how available you are for hard work and cognitive function.

因此，虽然我喜欢这些睡眠分数，但我会查看我的“八睡眠”睡眠分数或 WHOOP 睡眠分数——有些人使用 Oura Rings 之类的东西，你不希望它们影响你对努力工作和认知功能的可用性的看法。

That's why I tend to rely largely on subjective measures.

这就是为什么我倾向于很大程度上依赖主观测量。

Unless we're talking about things like ApoB or cholesterol levels.

除非我们谈论的是 ApoB 或胆固醇水平之类的东西。

Subjectively guessing what your ApoB level is not a good approach.

主观猜测您的 ApoB 水平并不是一个好方法。

Or resting heart rate, they're real metrics.

或者静息心率，它们是真实的指标。

But you want to be careful about relying too heavily on biometrics gleaned from devices even if they're accurate.

但您要小心，不要过度依赖从设备收集的生物识别信息，即使它们是准确的。

Don't put too much weight into them.

不要给它们赋予太多的重量。

Take the average.

取平均值。

See how you're doing lately.

看看你最近过得怎么样。

If your sleep score is dropping each day by 15, 20 points, well, then, pay attention to that.

如果您的睡眠得分每天下降 15、20 分，那么请注意这一点。

Or your heart rate's going up or it's going down, averages, averages, averages.

或者你的心率上升或下降，平均，平均，平均。

And so be a scientist of yourself.

所以，成为一名你自己的科学家吧。

Coach Ruby writes "What's the best protocol for strength training without hypertrophy for women?" Great question.

鲁比教练写道：“对于女性来说，在不增肌的情况下进行力量训练的最佳方案是什么？”很好的问题。

When I've lifted heavy weights, I tend to bulk up fast.

当我举起重物时，我往往会很快变胖。

OK, want to embrace more resistance training without the bulk.

好吧，想要接受更多的阻力训练，但又不想进行大量训练。

Great question.

很好的问题。

So here's the interesting thing about weight training that's kind of cool.

这就是举重训练的有趣之处，这很酷。

You will never get larger than the so-called pump that you achieve in a single workout.

您永远不会获得比单次锻炼中达到的所谓泵感更大的力量。

What do I mean by that?

我这么说是什么意思？

Well, a lot of people, and women in particular, are concerned about getting, quote-unquote, too big, too bulky.

嗯，很多人，尤其是女性，都担心太大、太笨重。

And indeed, some women-- some men-- react very quickly to weight training.

事实上，一些女性——一些男性——对重量训练的反应非常快。

They have high-fiber density, and for whatever reason, could be hormones, but it probably also has to do with different types of proteins that are expressed in the muscles and even the connective tissues.

它们具有高纤维密度，无论出于何种原因，都可能是激素，但也可能与肌肉甚至结缔组织中表达的不同类型的蛋白质有关。

Some people just grow, quote-unquote, faster from weight training.

有些人通过举重训练成长得更快。

But I will tell you this.

但我会告诉你这一点。

No one's ever looked at a weight or picked up a weight, done a set, and then hypertrophied so much that it was permanent.

没有人曾经看过一个重物，或者拿起一个重物，做了一组，然后肥大到永久性的程度。

The so-called pump, the blood flow that you get into a muscle gives you a little window into what that muscle might look like if you feed it and rest it properly so it can recover in hypertrophy.

所谓的泵，进入肌肉的血流为你提供了一个小窗口，让你了解如果你给它喂食并适当休息它，肌肉可能会是什么样子，这样它就能在肥大中恢复。

So does that mean that you should avoid the so-called pump, the blood flow into the muscle?

那么这是否意味着您应该避免所谓的泵，即血液流入肌肉？

No. What do we know from-- gosh, I guess it'd be 40 years of physiological data and probably hundreds of years of just outside-the-laboratory data, that very heavy weights in the range of 1 to 3 repetitions generally make people stronger, but there isn't much hypertrophy.

不。我们从——天哪，我猜这将是 40 年的生理数据，可能还有数百年的实验室外数据，1 到 3 次重复范围内的非常大的重量通常会使人变得更强壮，但并没有太多的肥大。

When you get from 3 to 5 repetitions, you're still in the mostly strength, some hypertrophy range.

当你重复 3 到 5 次时，你仍然处于大部分力量、一些肥大的范围内。

When you get out towards 6 repetitions, out to even 30 repetitions, provided the sets are going to failure, you can't perform another repetition in good form, well, then you're stimulating hypertrophy.

当你重复 6 次，甚至重复 30 次时，只要这些组数即将失败，你就无法以良好的形式进行另一次重复，那么你就在刺激肌肉肥大。

Now there are exceptions to this.

现在也有例外。

There are exceptions.

但也有例外。

If you do, for instance, a 1-repetition set with a weight, but that weight allows you to do that set over the course of 75 seconds, that's a lot of time under tension and you can get hypertrophy.

例如，如果您用某个重量重复 1 组，但该重量允许您在 75 秒内完成该组，那么您会在很长时间内处于紧张状态，并且您可能会出现肌肉肥大。

In addition to that, weight training that involves an accentuation of the negative, the eccentric, the lowering portion of each repetition also will stimulate hypertrophy, but also strength gains.

除此之外，每次重复时强调负向、离心、降低部分的举重训练也会刺激肌肉肥大，同时也会增加力量。

So if you're somebody who wants to strength train, and strength training is oh-so important not just for muscles, but for neural function in the brain and elsewhere in the body, and you really don't want to put on any size whatsoever, I would encourage you to explore some of the protocols that Dr. Andy Galpin and I discussed on the exercise series that we did with Dr. Galpin, and that would be largely training-- after a warm-up, of course-- in the 1 to 3-repetition range.

因此，如果你是一个想要进行力量训练的人，而力量训练不仅对肌肉很重要，而且对大脑和身体其他部位的神经功能也很重要，而且你真的不想增加任何尺寸，我会鼓励你探索安迪·加尔平博士和我在我们与加尔平博士一起进行的锻炼系列中讨论的一些方案，这主要是在热身之后进行 1 到 3 次重复的训练范围。

And even some training that's done strictly for power, moving the weight quickly at loads that are substantially lighter, although for some people, just because their genetic makeup, they are going to react with hypertrophy to that kind of training.

即使是一些严格针对力量的训练，在明显较轻的负荷下快速移动重量，尽管对于某些人来说，仅仅因为他们的基因构成，他们会对这种训练做出肥大的反应。

So I would say if you want to weight train, which is a great idea, and you don't want to put on size but you want to get stronger, train in that 1 to 3 repetition range.

所以我想说，如果你想进行重量训练（这是一个好主意），并且你不想增加体型但又想变得更强壮，那么就在 1 到 3 次重复范围内进行训练。

Now that does not necessarily mean 1-repetition maximums.

现在这并不一定意味着最多重复 1 次。

You know, eking out the absolute last single rep that you can with the most amount of weight.

你知道，用最大的重量完成最后一次的绝对重复。

Maybe you back off on your single repetition maximum you're still just doing 1 repetition, but of course, if you want that repetition to be of any value in inducing strength, then you should be getting close to your 1-repetition max.

也许您在单次重复次数上限方面有所退缩，但您仍然只是进行 1 次重复，但是当然，如​​果您希望该重复对增强力量有任何价值，那么您应该接近 1 次重复次数上限。

But keep in mind also that if you're doing 3 repetitions, heavy weights, but you're only resting 30 to 120 minutes between sets, well, then you can get a compounding effect where you can induce hypertrophy.

但还要记住，如果你重复进行 3 次大重量训练，但组间只休息 30 到 120 分钟，那么你就会产生复合效应，导致肌肉肥大。

So if you react that well-- and by the way, many people do-- or there are some-- excuse me, most people do not, some people do, too low repetitions, then you may have to increase the weight and lower the repetitions even further, long rest.

因此，如果你的反应很好——顺便说一句，很多人都会——或者有一些人——对不起，大多数人不会，有些人会，重复次数太少，那么你可能需要增加重量并进一步降低重复次数，长时间休息。

Just to make sure that if you're doing that kind of training, if you're concerned with overall health and not just power lifting or being really, really strong, that you're also doing some cardiovascular training, which includes walking plenty and the sorts of cardio that we talked about earlier.

只是为了确保，如果您正在进行此类训练，如果您关心整体健康而不仅仅是力量举重或非常非常强壮，那么您还进行了一些心血管训练，其中包括大量步行和我们之前讨论过的各种有氧运动。

Steve says "What are your thoughts on these full-body scan MRIs that are becoming quite popular?

史蒂夫说：“你对这些越来越流行的全身扫描核磁共振成像有何看法？

Do you think these are beneficial or are they unnecessary?" Well, I got one.

你认为这些是有益的还是不必要的？”嗯，我有一个。

And I paid for it.

我为此付出了代价。

I didn't get it comped or anything.

我没有得到它补偿或任何东西。

And I must say, I learned a lot.

我必须说，我学到了很多。

Fortunately, I learned I don't have any tumors, at least not of the size that could be detected by that MRI.

幸运的是，我了解到我没有任何肿瘤，至少没有达到 MRI 可以检测到的大小。

Also learned that I have a disk bulge.

还了解到我有磁盘凸起。

That explains a lot of times in my life where I do a certain movement-- there's one or two movements that I do in the gym or running in a certain stride where that thing goes and confirm that.

这解释了我一生中很多时候做某种运动的原因——我在健身房里做了一两个运动，或者以某种步幅跑步，然后证实了这一点。

So I've managed to-- I'm very grateful that I only had one white spot on my brain.

所以我设法——我很感激我的大脑上只有一个白点。

The white spots are considered naturally-occurring-- typically-- lesions of neurons.

白点被认为是自然发生的——通常是——神经元损伤。

Everyone has these.

每个人都有这些。

You're allowed one per decade of life before they start to consider it a potential problem.

在他们开始认为这是一个潜在的问题之前，你每十年的生命就被允许一次。

I think I have that right.

我想我有这个权利。

There's not a whole lot you can do for those, by the way, except don't get any more head hits if you're doing a contact sport or construction or something where you can-- but some people still have to continue to work, and if that's their work, they have to work.

顺便说一句，你对此无能为力，除了如果你正在进行接触运动或建筑或其他可以做的事情时，不要再受到头部撞击——但有些人仍然必须继续工作，如果那是他们的工作，他们就必须工作。

So yeah, I think it was informative for me.

所以是的，我认为这对我来说很有帮助。

I watched a Netflix movie in there.

我在那里看了一部 Netflix 电影。

It was pretty cool.

太酷了。

The movie wasn't very good, but it was cool that you can watch a Netflix in there it's pretty easy to do.

这部电影不是很好，但是很酷，你可以在那里观看 Netflix，这很容易做到。

They're not cheap.

它们并不便宜。

They're a couple thousand dollars minimum.

最低价格是几千美元。

It was reassuring to me to not see any tumors on my liver, tumors on my kidney, knock on wood.

令我放心的是，我的肝脏上、肾脏上都没有看到任何肿瘤，也没有在木头上看到任何肿瘤。

I mean, and to see that I didn't have a lot of visceral fat or anything like that.

我的意思是，看看我没有很多内脏脂肪或类似的东西。

I mean, I doubt I'm the healthiest specimen that has ever rolled through there, but it was reassuring to me that I wasn't dealing with a bunch of white spots on the brain, I wasn't dealing with that sort of thing.

我的意思是，我怀疑我是不是有史以来最健康的样本，但让我放心的是，我没有处理大脑上的一堆白点，我没有处理那种事情。

And is it necessary?

有必要吗？

No, no it's not.

不，不，不是。

Also, some people don't want to know what's going on under the hood.

此外，有些人不想知道幕后发生了什么。

Is it unnecessary is what you asked.

你问的是有没有必要。

That's a tricky one.

这是一个棘手的问题。

I mean, it really depends on finances and how curious you are.

我的意思是，这实际上取决于财务状况和你的好奇心。

I will say this.

我会这么说。

My good friend and former guest on the "Huberman Lab Podcast," Dr. Eddie Chang, who's a medical doctor and Chair of Neurosurgery at University of California San Francisco, when I asked him about it and I told him I got one, he said, oh yeah, we get people coming in all the time.

我的好朋友、“Huberman 实验室播客”的前嘉宾艾迪·张 (Eddie Chang) 博士是一名医生，也是加州大学旧金山分校的神经外科主任，当我向他询问这件事并告诉他我有一个时，他说，哦，是的，我们一直都有人进来。

Patients all the time who've gotten these whole-body scans for recreational purposes or because they were curious, and they will identify issues that need to be resolved with neurosurgery.

患者总是出于娱乐目的或出于好奇而进行全身扫描，他们会发现需要通过神经外科手术解决的问题。

Now, that splits my answer in two because that's kind of scary, right?

现在，这将我的答案一分为二，因为这有点可怕，对吧？

That.

那。

could there be-- could we be walking around with tumors on the brain and not even know it?

有没有可能——我们可能带着脑部肿瘤四处走动却浑然不知吗？

Yeah, absolutely, for a lot of tumors or benign, a lot of tumors don't impinge on areas of the brain or body that create problems and never create problems and others create problems.

是的，绝对的，对于很多肿瘤或良性肿瘤来说，很多肿瘤不会影响大脑或身体的产生问题的区域，也不会产生问题，而其他区域则会产生问题。

And do you want to know?

你想知道吗？

Do you want to get that tumor excised?

你想把那个肿瘤切除吗？

There are a lot of noninvasive ways to deal with tumors nowadays.

现在有很多非侵入性的方法来治疗肿瘤。

I guess it's a question of whether or not you want to know.

我想这是一个你想不想知道的问题。

And when I say want to know, I mean, obviously everyone would love to know that they have a clean bill of health under the hood, but do you-- are you prepared for what might happen psychologically and medically and what you would have to do in order to remove an issue that-- maybe not an issue, right?

当我说想知道时，我的意思是，显然每个人都想知道他们的健康状况良好，但是你是否准备好应对心理和医学上可能发生的情况以及你必须做什么才能消除一个可能不是问题的问题，对吧？

It's possible that you have a growth or a mass that's benign, but then you have the anxiety of the period in between, so it's tricky.

有可能你的肿块或肿块是良性的，但你会在这期间感到焦虑，所以这很棘手。

Some tissues like prostate tissues or different tissues in the female reproductive tract can be enlarged but not be problematic.

某些组织（如前列腺组织或女性生殖道中的其他组织）可能会增大，但不会产生问题。

But then people might want to make changes that to ensure that the enlargement doesn't continue.

但随后人们可能想要做出改变，以确保扩张不会继续下去。

I'm a big believer in data.

我非常相信数据。

I like data.

我喜欢数据。

So while I'm not big on tracking my sleep every night-- I do track it at night, but I don't necessarily put too much weight on any one individual night's sleep score.

因此，虽然我不太热衷于每晚跟踪自己的睡眠情况，但我确实会在晚上跟踪睡眠情况，但我不一定会过分重视任何一个晚上的睡眠得分。

And by the way, if you a really lousy, lousy sleep score, chances are you know slept poorly.

顺便说一句，如果你的睡眠成绩非常糟糕，那么你很可能知道自己睡得不好。

If you get a great sleep score, chances are you slept well.

如果您的睡眠得分很高，那么您很可能睡得很好。

It's the stuff in between that gets people interested.

正是介于两者之间的东西才引起人们的兴趣。

I don't know.

我不知道。

I think for me, I was happy to get the bill of health I did.

我想对我来说，我很高兴得到健康证明。

And had I discovered something that needed dealing with, I guess I'd be grateful that I went in for it.

如果我发现了一些需要处理的事情，我想我会很感激我参与其中。

So that's my answer.

这就是我的答案。

But again, they're expensive.

但同样，它们很贵。

I hope the cost comes down.

我希望成本能降下来。

I hope insurance will cover these eventually.

我希望保险最终能涵盖这些。

Orca la Vista, what a great name.

Orca la Vista，多么伟大的名字啊。

Orca la Vista.

虎鲸拉维斯塔。

Awesome.

惊人的。

Asks "Would you as a dog-lover considering doing an episode on dog wellness and communication?" Yes.

问“作为一名爱狗人士，您会考虑制作一集有关狗的健康和交流的节目吗？”是的。

Yes, absolutely.

是的，绝对是。

I love dogs.

我喜欢狗。

I love dogs so much, it's ridiculous.

我非常喜欢狗，这很荒谬。

I just do.

我就是这么做的。

I just-- I like being around them.

我只是——我喜欢和他们在一起。

I like thinking about them.

我喜欢思考他们。

I like hanging out with them.

我喜欢和他们一起出去玩。

And they're family members.

他们是家庭成员。

Costello's a family member, and I'm eagerly anticipating getting another dog probably when we get back from touring Australia-- from Australia.

科斯特洛是我的家庭成员，我热切地期待着当我们从澳大利亚旅游回来时，可能会再养一只狗。

I'm not going to bring back an Australian shepherd, they have way too much energy for me.

我不会带回澳大利亚牧羊犬，它们对我来说有太多的能量。

I like the mellow dogs.

我喜欢温柔的狗。

I like economy of effort in a dog, which is why a bulldog or a mastiff is probably a good one for me.

我喜欢狗的省力，这就是为什么斗牛犬或獒犬可能对我来说是一个不错的选择。

Yes, yes, and yes.

是的，是的，是的。

Pet health is key.

宠物健康是关键。

Relationships with pets are key.

与宠物的关系是关键。

Don't get a dog that you can't take great care of, and Bulldogs are a ton of work and they're very expensive.

不要养一只你无法照顾的狗，养斗牛犬需要大量的工作，而且价格非常昂贵。

Plan on spending at least, I'm not kidding, $20,000 a year in medical bills on a dog to keep-- a Bulldog to keep them healthy.

我不是开玩笑，计划每年至少花 20,000 美元的医疗费用养一只狗——一只斗牛犬，以保持它们的健康。

Adopt if you can.

如果可以的话就采纳吧

A lot of dogs out there need to be adopted.

那里有很多狗需要被领养。

Heidi says "I need advice.

海蒂说：“我需要建议。

I'm 32.

我32岁了。

I've been working out for two, three years, but my left arm is weaker than my right.

我已经锻炼了两三年了，但我的左臂比右臂弱。

How do I balance muscle strength between sides?

如何平衡两侧的肌肉力量？

Different weights or strategies?" Great question.

不同的权重或策略？”很好的问题。

Well, I guess you're assuming there's a lot weaker.

好吧，我猜你假设还有很多弱者。

I mean, I am a big believer in doing unilateral movements.

我的意思是，我坚信采取单边行动。

I can't remember the last time I did a barbell curl or the upper arm or limb to get stronger, is that mind-muscle connection.

我不记得上次做杠铃弯举或上臂或上肢来变得更强壮是什么时候，是心灵与肌肉的联系。

It means presumably, unless there's some sort of underlying neurologic thing-- and I don't want to scare you-- it's always possible, but seems unlikely based on the way you word the question, is that you want to make sure you're gripping the handle the weight really tightly.

这意味着，除非有某种潜在的神经系统问题——我不想吓到你——这总是有可能的，但根据你提出问题的方式，这似乎不太可能，那就是你想要确保你真正紧紧地握住重量的手柄。

By the way, that will increase your strength in performance on a set to grip tightly.

顺便说一下，这会增加你在一组握紧动作中的表现强度。

There's neural reasons for that.

这是有神经原因的。

And that you're really working hard to contract the muscle.

而且你真的很努力地收缩肌肉。

And also use weights that you can control.

并且还可以使用您可以控制的重量。

Remember, when you lift weights for sake of getting stronger, it's not about lifting weights.

请记住，当您为了变得更强壮而举重时，这并不是为了举重。

You're actually using the weight as a tool to stimulate strength and hypertrophy increases.

实际上，您正在使用重量作为刺激力量和肥大增加的工具。

So it's a tool, and you don't walk around with the weight number on your body, you walk around with the muscle development that you achieved and the strength that you achieved with a particular weight, and no one cares what that weight is.

所以它是一种工具，你不会带着你身体上的体重数字走来走去，你会带着你所达到的肌肉发展和你在特定重量下所达到的力量来走动，没有人关心这个重量是多少。

So if you're know if you can't carry two bags of groceries up the stairs, it doesn't matter if you were able to carry 400-pound dumbbells through the gym.

因此，如果您知道自己是否无法携带两袋杂货上楼梯，那么即使您能够携带 400 磅重的哑铃穿过健身房也没关系。

I mean, that's why I think the readiness thing is key.

我的意思是，这就是为什么我认为准备工作是关键的原因。

I think we think so much about the gym as the endpoint, but the gym is a place for training for the rest of life in my opinion.

我认为我们太多地将健身房视为终点，但在我看来，健身房是余生训练的地方。

It also happens to be fun for me.

这对我来说也很有趣。

But if your left arm is weaker, I would emphasize-- well, you could perhaps do more sets.

但如果你的左臂较弱，我会强调——好吧，你也许可以做更多组。

Certainly I would do-- you could do all your left arm sets first, then your right arm sets.

我当然愿意——你可以先做所有的左臂组，然后再做右臂组。

If it's really substantially different, may actually want to stop training the right side as intensely for a period of time and get that left arm up there, things like that.

如果确实有很大不同，实际上可能需要在一段时间内停止对右侧的高强度训练，然后将左臂举起来，类似这样的事情。

But I like unilateral work.

但我喜欢单方面的工作。

I don't do a lot of unilateral work for my legs.

我的腿不会做很多单方面的工作。

I think I do leg curls.

我想我会做腿弯举。

No, that's both legs, same time.

不，那是双腿，同时。

I definitely try and pull with both legs same time.

我肯定会尝试同时用双腿拉。

Leg extension, same time.

腿部伸展，同时。

Hack squats, same time.

哈克深蹲，同时进行。

Glute hammer, same time.

臀锤，同一时间。

OK, yeah.

好的，是的。

Just keep training it, but don't over train it.

继续训练它，但不要过度训练。

If it's really weak because you're giving it 25 sets, make sure you're allowing time for it to recover.

如果因为你做了 25 组而导致它真的很弱，请确保你有时间让它恢复。

And by the way, I don't know how-- I don't recall because the question's gone now, how old you are, but give your body time.

顺便说一句，我不知道怎么——我不记得了，因为现在问题已经消失了，你多大了，但给你的身体时间。

Give your body time.

给你的身体时间。

I started training when I was 16.

我16岁的时候就开始训练了。

Give your body time.

给你的身体时间。

It takes time to train correctly and it takes time to develop a strong mind-muscle connection.

正确训练需要时间，建立强大的精神与肌肉联系也需要时间。

Don't rush, don't run out there and start using-- don't get cavalier with pharmaceuticals or anything else.

不要着急，不要跑出去开始使用——不要对药物或其他任何东西漫不经心。

Just take your time.

慢慢来。

Enjoy your training.

享受你的训练。

The best advice I ever got about training was somebody very accomplished, and he said-- and I really internalized this.

我得到的关于培训的最好建议是一个非常有成就的人，他说——我真的把这一点内化了。

Learn to-- and you may delete the "learn to." Learn to enjoy training really hard.

学会——你可以删除“学会”。学会真正努力地享受训练。

Or just love training hard.

或者只是喜欢刻苦训练。

I love training hard.

我喜欢刻苦训练。

I love it.

我喜欢它。

I love it, I love it.

我喜欢它，我喜欢它。

So just learn that.

所以就学这个吧。

Lean into that process and enjoy it.

专注于这个过程并享受它。

And if you-- and if there are certain parts that are challenging, remember, you're increasing the size of that medial and anterior midcingulate cortex.

如果你——如果某些部分具有挑战性，请记住，你正在增加内侧和前扣带皮层的大小。

Last question.

最后一个问题。

Really?

真的吗？

That was-- I was hoping we just keep going.

那是——我希望我们继续前进。

Maybe I'll do like a 24-hour marathon of this and then we also do it as a study in sleep deprivation.

也许我会像这样进行 24 小时马拉松，然后我们也将其作为一项关于睡眠剥夺的研究。

Does anyone want to vote for that?

有人想投票吗？

I've done that before.

我以前也这么做过。

I used to work 36-hour stretches when I was in graduate school, no joke.

当我读研究生时，我曾经连续工作 36 小时，这不是开玩笑。

We would do these physiology experiments.

我们会做这些生理学实验。

My producer here is sitting here going like, don't do it.

我的制片人坐在这里说，别这样做。

But that's right.

但那是对的。

By the end of those experiments, we'd be wearing tinfoil on our heads and we were doing these experiments, but we built a lot of resilience.

在这些实验结束时，我们头上会戴上锡箔，我们正在进行这些实验，但我们建立了很大的韧性。

We used to survive on In-N-Out burgers and I was like, don't eat the bun because the carbs will make you sleepy, and then we'd argue about it.

我们过去靠 In-N-Out 汉堡生存，我当时想，不要吃面包，因为碳水化合物会让你昏昏欲睡，然后我们会为此争论。

And we'd start to hallucinate somewhere around the 30-hour mark.

我们会在 30 小时左右开始产生幻觉。

And my friend, Colenso, he's now a professor back at University of Maryland, so he can vouch for that story, but gosh, that was fun.

我的朋友科伦索现在是马里兰大学的教授，所以他可以为这个故事作证，但是天哪，那太有趣了。

I don't miss it.

我不会错过它。

I was in my 20s-- 30s.

我当时20多岁——30多岁。

Yeah, no, 20s.

是的，不，20多岁。

Late 20s.

20岁末。

But if people think it'd be-- maybe we do a fundraiser, like to raise extra money for research and I'll do 24 hours of just answering questions around the clock and just see at what point I just completely-- konk!

但如果人们认为——也许我们会举办一次筹款活动，比如为研究筹集额外的资金，而我会全天候 24 小时回答问题，然后看看我在什么时候完全——天哪！

And then I can also teach you guys how to do a proper all-nighter because there are tools.

然后我还可以教你们如何正确通宵，因为有工具。

And one of the main tools is don't trust your thinking between the hours of 2:30 AM and 4:00 AM.

主要工具之一是不要相信凌晨 2:30 到 4:00 之间的想法。

So maybe during that time we just all meditate together.

所以也许在那段时间我们只是一起冥想。

All right, last question until we do the 24-hour Huberman Lab AMA Marathon.

好吧，最后一个问题，直到我们参加 24 小时 Huberman Lab AMA 马拉松。

"Do you have plans to produce more content or protocols specifically for children's development and health?" Yes.

“你们有计划制作更多专门针对儿童发展和健康的内容或协议吗？”是的。

We're going to do a children's-- or child development series that also extends into adolescence and young adulthood.

我们将制作一个儿童或儿童发展系列，该系列也延伸到青春期和成年早期。

I'm also going to be doing episodes on that.

我也将制作这方面的剧集。

I have some amazing guests for that.

为此，我有一些很棒的客人。

I'm going to do some solos as well.

我也会做一些独奏。

"Are there any current resources you recommend for this topic?" Yeah.

“您目前有针对该主题推荐的资源吗？”是的。

I like Allan Schore's book.

我喜欢艾伦·肖尔的书。

It's a little detailed, a little technical.

有点详细，有点技术性。

S-C-H-O-R-E, Allan Schore.

S-C-H-O-R-E，艾伦·肖尔。

I think that's how you spell it.

我想你就是这么拼写的。

Let me check, let me.

让我检查一下，让我。

Check at UCLA.

去加州大学洛杉矶分校检查一下。

Little tech-- Allan Schore.

小技术——艾伦·肖尔。

Yeah.

是的。

A-L-L-A-N, separate word, S-C-H-O-R-E.

A-L-L-A-N，单独的单词，S-C-H-O-R-E。

He's a psychologist and researcher, really talks about regulation of the-- he talks about right brain-left brain in a way that actually is accurate.

他是一位心理学家和研究人员，真正谈论的是右脑和左脑的调节，他以一种实际上准确的方式谈论了右脑和左脑。

There are very few people talk about right brain-left brain accurately.

很少有人准确地谈论右脑-左脑。

He does.

他做到了。

And he talks about attachment and emotional regulation.

他谈到了依恋和情绪调节。

And it's mainly focused on early childhood development.

它主要关注儿童早期发展。

There's some beautiful-- there's some beautiful stuff out there that's been-- comes from the psychology literature and neuroscience literature on this, but I'm also going to get my friend, Dr. Linda Wilbrecht, on the podcast.

有一些美丽的——有一些美丽的东西——来自心理学文献和神经科学文献，但我也会让我的朋友琳达·威尔布雷希特博士加入播客。

She's a professor up at Berkeley, studies adolescent development.

她是伯克利大学的教授，研究青少年发展。

There's just so many great folks out there that we want to bring onto the podcast, and we will organize that into some protocols and things of that sort.

我们想把很多优秀的人带入播客，我们会将其组织成一些协议和类似的东西。

A lot of work to do for us to get it all succinct.

为了让一切变得简洁，我们还有很多工作要做。

I realize sometimes podcasts are long sometimes.

我意识到有时播客有时很长。

People ask-- I often get asked, what are the plans for 2024, what are you going to do?

人们问我——我经常被问到，2024 年有什么计划，你打算做什么？

Keep improving the content.

不断完善内容。

We actually have some shorter-form content coming out.

我们实际上已经推出了一些较短形式的内容。

I don't want to give away what that is.

我不想透露那是什么。

Some 30-minute episodes that capture the essence of the most important protocols in science.

一些 30 分钟的剧集抓住了科学中最重要协议的本质。

And yeah, the goal for 2024 and forward is just keep improving the content and trying to make it as succinct and digestible for you as possible, but also as thorough.

是的，2024 年及以后的目标就是不断改进内容，并努力使其尽可能简洁、易于理解，但也尽可能全面。

If I go real short-form, then important details will get lost.

如果我采用真正的简短形式，那么重要的细节就会丢失。

But child development is extremely important, and remember, we're always in development.

但儿童的发展极其重要，请记住，我们始终处于发展之中。

Development doesn't stop when we hit 25.

当我们到了 25 岁时，发展并没有停止。

Development is an arc from birth until death, which hopefully will be a long time from now for all of you.

发展是从出生到死亡的一条弧线，希望对你们所有人来说这将是很长一段时间。

And there's just a ton to explore there, a lot of science, psychology protocols, so we're going to get into all of it.

那里有大量的东西需要探索，有很多科学、心理学协议，所以我们将深入研究所有这些。

So I was told that's the last question.

有人告诉我这是最后一个问题。

I confess, I'm a little bit sad about that.

我承认，我对此感到有点难过。

I could just keep going.

我可以继续前进。

But maybe we'll do this again at some point.

但也许我们会在某个时候再次这样做。

And I think we should do that 24-hour marathon as a fundraiser.

我认为我们应该举办 24 小时马拉松作为筹款活动。

I don't know what you think, but I would do it anyway.

我不知道你怎么想，但无论如何我都会这么做。

That's the truth, I'd be here anyway.

这是事实，无论如何我都会在这里。

I want to thank everyone for tuning in.

我要感谢大家的收听。

Thanks ever so much for your support, of the labs I mentioned earlier.

非常感谢您对我之前提到的实验室的支持。

If you know somebody who you think might be interested in the premium channel, let them know that they can watch the early parts of those premium channel episodes on YouTube and listen to them on Apple and Spotify without having to log on for-- not having to pay, not everyone has the resources.

如果您认为某人可能对付费频道感兴趣，请让他们知道他们可以在 YouTube 上观看这些付费频道剧集的早期部分，并在 Apple 和 Spotify 上收听，而无需登录 - 无需付费，不是每个人都有资源。

For those of you that have devoted resources to the podcast, the premium channel, just know that it helps support the regular podcast, which, of course, is available cost free to everybody.

对于那些在播客（高级频道）上投入资源的人来说，只需知道它有助于支持常规播客，当然，每个人都可以免费使用。

It really subsidizes that, and it's also subsidizing this research that's taking place in these laboratories, and we're going to expand the research.

它确实补贴了这一点，也补贴了这些实验室正在进行的研究，我们将扩大研究范围。

We got that 3 to 1 dollar match for 2024.

我们得到了 2024 年 3 比 1 美元的比赛。

So I really enjoyed today.

所以我今天真的很享受。

That's the truth.

这是事实。

I love your questions.

我喜欢你的问题。

I could do this all day every day.

我可以每天都这样做。

We have-- we're to record an episode today and tomorrow.

我们今天和明天要录制一集。

And I'm basically just going to keep talking until they tell me it's time to stop.

我基本上会继续说话，直到他们告诉我该停止了。

So when someone in the corner goes like this, then I'll stop.

所以当角落里有人这样走时，我就会停下来。

If you've ever been to one of our live events, like they're supposed to end at 9:30-- there we go.

如果您曾经参加过我们的一场现场活动，比如预计在 9:30 结束的活动，那么我们就开始吧。

They're telling me to stop.

他们告诉我停下来。

Time's up.

时间到了。

Thank you, everybody.

谢谢大家。

I hope you had a great holiday.

我希望你度过了一个愉快的假期。

I hope everyone has a very Happy New Year's.

我希望大家新年快乐。

If you're like me and you're going to sleep by 10:30 on New Years, enjoy the good night's sleep and enjoy New Year's Day.

如果你像我一样，新年要在 10:30 之前睡觉，那就好好睡一觉，享受元旦吧。

I'm a big New Year's Day guy.

我是个大元旦。

Get out on New Year's Day and enjoy something.

新年那天出去享受一些东西。

And just remember, whether or not you're doing behavioral protocols or you're super into the supplements or the red lights, the most important thing is those pillars of sleep, nutrition, exercise, stress management, sunlight-- I guess we're getting up to six, and social connection.

请记住，无论你是否正在执行行为协议，或者你是否非常喜欢补充剂或红灯，最重要的是睡眠、营养、锻炼、压力管理、阳光——我想我们已经达到了六点，还有社交联系。

So it's a lot to try and do all the time.

所以一直以来都有很多事情需要尝试和做。

Don't pressure yourself.

不要给自己压力。

Meanwhile, thank you for everything that you do for us.

同时，感谢您为我们所做的一切。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。