AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More

Hello, everybody, and welcome.

大家好，欢迎光临。

I want to thank all of you premium Huberman Lab podcast subscribers for joining.

我要感谢所有优质休伯曼实验室播客订阅者的加入。

This is an exciting one.

这是一件令人兴奋的事情。

Even though the backdrop here looks very much like the studio back in the United States, I am doing this AMA live from Sydney, Australia, where I and the Huberman Lab podcast team have been for well over a week.

尽管这里的背景看起来非常像美国的工作室，但我是在澳大利亚悉尼进行 AMA 现场直播，我和 Huberman Lab 播客团队已经在那里呆了一个多星期了。

We were in Melbourne.

我们当时在墨尔本。

And we just did two live shows here in Sydney.

我们刚刚在悉尼进行了两场现场表演。

And we're headed off to Brisbane tomorrow.

明天我们就要去布里斯班了。

And it's been absolutely delightful.

这绝对是令人愉快的。

We've had so much fun talking science, learning from people.

我们谈论科学、向人们学习非常有趣。

It's a wonderful place.

这是一个很棒的地方。

I want to get right into your questions and do my best to answer as many of them as possible, as thoroughly, clearly, and succinctly as possible over the next hour.

我想直接回答你们的问题，并尽我所能在接下来的一个小时内尽可能全面、清晰和简洁地回答尽可能多的问题。

So I'm going to dive into those in just a moment.

我稍后将深入探讨这些内容。

Just one last important thing before I do that, which is that I want to thank everyone for being a premium subscriber and let you know that we, based on your contributions to the premium channel, have already, as you know, supported four laboratories at Stanford Columbia University Salk Institute and elsewhere for important projects on humans that are already leading to important therapeutic breakthroughs that we will soon share with you on the Huberman Lab podcast.

在我这样做之前，我要感谢大家成为付费订阅者，并让你们知道，如你们所知，根据你们对付费频道的贡献，我们已经支持了斯坦福大学哥伦比亚大学索尔克研究所和其他地方的四个实验室的重要人类项目，这些项目已经带来了重要的治疗突破，我们很快将在 Huberman 实验室播客上与你们分享。

But that this year, 2024, we were fortunate enough to secure no fewer than three dollar for dollar match donors who have generously agreed to match our contributions from the premium channel to additional projects.

但今年，即 2024 年，我们很幸运地获得了不少于 3 美元的匹配捐助者，他们慷慨地同意将我们从高级渠道的捐款匹配到其他项目。

Those are going to head out to a number of different universities and researchers working again on human studies, so no animal studies.

这些将前往许多不同的大学和研究人员再次进行人类研究，因此不会进行动物研究。

Human studies on important projects.

对重要项目的人体研究。

Everything from novel treatments for mental health issues, headache and migraine, some interesting stuff on immunology and cancer, mindsets and immune system function, and much, much more.

从针对心理健康问题、头痛和偏头痛的新疗法，到一些关于免疫学和癌症、心态和免疫系统功能的有趣内容，等等。

Also nutrition, physiology, exercise physiology, et cetera.

还有营养学、生理学、运动生理学等等。

So your contributions to the premium channel really do make a difference.

因此，您对付费频道的贡献确实会产生影响。

I can say this because I'm familiar with the challenges of raising funding for doing truly breakthrough work and getting things quickly out to the general public.

我之所以能这么说，是因为我熟悉为真正突破性的工作筹集资金并将其快速向公众公布的挑战。

So thank you, thank you, thank you.

所以谢谢你，谢谢你，谢谢你。

And now, without further ado, let's get to your questions.

现在，事不宜迟，让我们回答您的问题。

The first question was, is how are you managing to achieve your key health pillars while in Australia and any other place you've enjoyed doing so, all while working so hard?

第一个问题是，在澳大利亚和任何其他您喜欢这样做的地方，您如何在如此努力的情况下实现您的关键健康支柱？

Well, thanks for the question.

嗯，谢谢你的提问。

I'll answer this question in the context of what I think we all can, and should, and really will do because if you're a premium channel subscriber, I'm certain that you're taking your health seriously.

我将在我认为我们都可以、应该并且确实会做的背景下回答这个问题，因为如果您是付费频道订阅者，我确信您会认真对待自己的健康。

So first off, I think there's a bit of a misconception about the protocols on the Huberman Lab podcast being that we are all, including myself, super, super regimented about them to the point where we don't enjoy other things in life, and that's simply not true.

首先，我认为对休伯曼实验室播客上的协议有一些误解，我们所有人，包括我自己，都对它们超级严格，以至于我们不喜欢生活中的其他事情，而事实并非如此。

So I view the protocols of the Huberman Lab podcast as science-based, actionable, low cost, zero cost, minimal cost in almost all situations.

因此，我认为 Huberman 实验室播客的协议是基于科学的、可操作的、低成本、零成本、几乎在所有情况下成本最低的。

There are a few exceptions to that.

但也有一些例外。

But it really designed to mesh with the rest of life and enhance mental health and physical health, which of course, means remaining social staying, on typical sleep schedules, et cetera.

但它的真正目的是与生活的其他部分相融合，增强心理健康和身体健康，这当然意味着保持社交活动、按典型的睡眠时间表等等。

So the big ones for me when arriving here were, of course, to get morning sunlight as often as possible.

所以，当我来到这里时，最重要的当然是尽可能多地享受早晨的阳光。

We saw a beautiful sunrise this morning over Sydney.

今天早上我们在悉尼看到了美丽的日出。

But even on the overcast days, we've had a few rainy overcast days to really make it a point to get outside and to get that morning sunlight.

但即使是在阴天，我们也经历了一些阴雨天，这确实让我们有必要到户外去享受早晨的阳光。

Also, our crew did travel in with a red light.

此外，我们的工作人员确实闯红灯了。

Not a red light panel, although I do have a couple red light panels.

不是红光面板，尽管我确实有几个红光面板。

Those little portable ones that I use from time to time.

我时常使用的那些小型便携式设备。

The red lights I'm referring to in reference to answering this question are the red lights which are just red light bulbs that I actually travel with a little red light bulb unit.

我在回答这个问题时所指的红灯是红灯，它们只是我实际上带着一个小红灯泡装置旅行的红灯泡。

It's just like a small screwing unit.

它就像一个小型拧紧装置。

You plug it in here with an adapter of course.

当然，您可以使用适配器将其插入这里。

And then in the evening, we've switched off the lights in the place where we're staying, and it just brings the overall levels of cortisol down low very quickly, and it makes it very easy to get to sleep each night.

然后到了晚上，我们关掉了住处的灯，这只会使皮质醇的整体水平很快下降，并且使每晚很容易入睡。

It makes a big, big difference.

这有很大很大的不同。

And this is a very low cost tool.

这是一个成本非常低的工具。

You could essentially purchase any red light, even red party lights, and put those up, and then switch off the regular overhead lights.

您基本上可以购买任何红灯，甚至是红色派对灯，并将它们安装起来，然后关闭常规的顶灯。

It makes a big difference, and it's probably even cost-saving.

它会带来很大的不同，甚至可能节省成本。

We've also stayed fairly regimented about exercise.

我们对锻炼也保持相当严格的态度。

So this morning, we took a great jog down to the ocean, jumped in the ocean.

所以今天早上，我们慢跑到海边，跳进海里。

If you don't have access to an ocean on vacation, just getting outside and getting some movement early in the day can help shift your rhythm.

如果您在度假期间无法前往大海，那么只需在当天早些时候到户外活动一下即可帮助改变您的节奏。

Really the quadfecta of shifting your circadian rhythm in a new place or becoming an early riser if you want to do that is morning, sunlight movement, social engagement, and in my case, caffeine.

如果你想在一个新的地方改变你的昼夜节律，或者成为一个早起的人，那么真正的四重奏就是早晨、阳光运动、社交活动，以及对我来说，咖啡因。

Although some people would opt for eating breakfast, I just happen to prefer to eat a little bit later in the day.

虽然有些人会选择吃早餐，但我只是更喜欢在当天晚些时候吃一点。

So when you combine those things, you are really amplifying that morning cortisol increase that I've talked about on the podcast.

因此，当您将这些因素结合起来时，您实际上会放大我在播客中谈到的早晨皮质醇的增加。

Morning catecholamine release.

早晨儿茶酚胺释放。

So dopamine, epinephrine, and norepinephrine.

所以多巴胺、肾上腺素和去甲肾上腺素。

And those act in synergy to create more early day and daytime mood focus and alertness and enhance the transition to nighttime sleep.

这些因素协同作用，可以创造更多的清晨和白天情绪集中度和警觉性，并促进向夜间睡眠的过渡。

But of course, that dimming of the lights and maybe even red light in the evening really, really can help.

当然，晚上调暗灯光甚至红灯确实非常有帮助。

And so those are the biggies.

这些都是最重要的。

And then of course, if you want to shift your circadian rhythm really quickly to be on a local schedule, it helps to hop on the local meal schedule.

当然，如果您想快速改变昼夜节律以适应当地的时间表，那么遵循当地的用餐时间表会有所帮助。

But for me, that always means skipping breakfast.

但对我来说，这总是意味着不吃早餐。

I'm not a big breakfast eater.

我早餐吃得不多。

I like lunch and afternoon snack sometimes and dinner.

我有时喜欢午餐和下午茶以及晚餐。

So when you do all of those things, it makes it very easy to stay with the health pillars.

因此，当您完成所有这些事情时，就可以很容易地保持健康支柱。

And of course, stress control is important.

当然，压力控制也很重要。

We're doing lives.

我们正在做生活。

There's a lot of work to do.

还有很多工作要做。

So there's a daily for me non-sleep deep rest or yoga nidra protocol.

所以我每天都有一个非睡眠深度休息或瑜伽休息疗法。

By the way, you may be familiar with non-sleep deep rest and yoga nidra.

顺便说一句，您可能熟悉非睡眠深度休息和瑜伽休息术。

Terrific zero cost practice for reducing stress, replacing or replenishing dopamine and mental and physical vigor.

很棒的零成本练习，可以减轻压力、替代或补充多巴胺以及精神和身体活力。

I've talked about this and the studies that support this on the podcast.

我已经在播客上讨论了这一点以及支持这一点的研究。

There's a Huberman NSDR script on YouTube.

YouTube 上有一个 Huberman NSDR 脚本。

That's, again, zero cost.

这又是零成本。

But while down here, we recorded a 10-minute, 20-minute, and 30-minute NSDR script with a view of a beautiful Sydney sunrise.

但在这里，我们录制了 10 分钟、20 分钟和 30 分钟的 NSDR 脚本，其中包含美丽的悉尼日出景色。

Those should be posted to our Huberman Lab clips channel in the not too distant future, probably in the next couple of weeks.

这些内容应该在不久的将来（可能在接下来的几周内）发布到我们的 Huberman 实验室剪辑频道。

And then you can have different duration NSDR scripts that you can use, again completely zero cost, any time you like.

然后，您可以随时使用不同持续时间的 NSDR 脚本，同样完全零成本。

We've recorded also some additional meditations, and we're considering putting out a Spotify album, if you will, of NSDR and meditations that are science-based, of different durations.

我们还录制了一些额外的冥想，如果您愿意的话，我们正在考虑推出一张 Spotify 专辑，其中包含基于科学的不同持续时间的 NSDR 和冥想。

So if you like that idea, maybe just give a shout into the internet, and hopefully we'll hear it, or put a comment on the latest episode of The Huberman Lab podcast on YouTube.

因此，如果您喜欢这个想法，也许只需在互联网上大声喊叫，希望我们能听到它，或者对 YouTube 上最新一集的 The Huberman Lab 播客发表评论。

And if that sounds like a good idea to you, we will do more of that.

如果这对您来说是个好主意，我们会做更多这样的事情。

These are, again, zero costs, zero to access tools for enhancing mental health and physical health.

同样，这些都是零成本、零获取增强心理健康和身体健康的工具。

So combining all of those is really what we've done.

因此，将所有这些结合起来就是我们所做的。

Next question is I have followed your sleep advice, and I have seen a huge improvement.

下一个问题是我遵循了您的睡眠建议，并且我看到了巨大的进步。

Great.

伟大的。

Happy to hear that.

很高兴听到这个消息。

Wonderful.

精彩的。

But I still wake up at night and only get five or six hours.

但我仍然在晚上醒来，只有五六个小时。

Is that enough?

够了吗？

Can you please give more advice if possible?

如果可能的话，您能提供更多建议吗？

Well, first of all, thanks for tuning in to the sleep advice.

好吧，首先，感谢您收听睡眠建议。

So the question of whether or not five or six hours is enough really depends on person context.

因此，五六个小时是否足够的问题实际上取决于个人情况。

And by context, I mean it can even change across the course of the year by life circumstances.

就上下文而言，我的意思是它甚至可以在一年中根据生活环境而变化。

The criteria for insomnia are very clear.

失眠的标准非常明确。

Insomnia is excessive daytime sleepiness due to lack of sleep at night.

失眠是由于夜间睡眠不足而导致白天过度嗜睡。

Excessive daytime sleepiness due to lack of sleep at night.

由于晚上睡眠不足而导致白天过度嗜睡。

So if you're not falling asleep during the day and you feel reasonably good throughout the day, maybe you only need a brief 10-minute to 30-minute nap in the afternoon.

因此，如果您白天没有入睡并且一整天都感觉良好，也许您只需要在下午小睡 10 分钟到 30 分钟。

Some people nap.

有些人打瞌睡。

Some people don't like to nap.

有些人不喜欢午睡。

Doesn't matter.

没关系。

But if you feel pretty good throughout the day and you have enough mental and physical energy and focus to complete the activities that you need to complete, then I wouldn't worry so much about five to six hours, and I wouldn't obsess over these kind of scary things that we hear.

但如果你一整天都感觉很好，并且有足够的精神和身体能量和注意力来完成你需要完成的活动，那么我就不会太担心五到六个小时，也不会沉迷于我们听到的这些可怕的事情。

Oh, if we're not getting seven to eight hours, that we get dementia, et cetera, because that's not necessarily the case.

哦，如果我们没有七到八个小时，我们就会患上痴呆症，等等，因为情况不一定如此。

Everyone has different sleep needs.

每个人都有不同的睡眠需求。

The other thing, and this is perhaps the most important thing for everybody listening to this really to think about is QQRT, which is quality, quantity, timing, excuse me.

另一件事，这也许是每个听这个的人真正要思考的最重要的事情是QQRT，这是质量、数量、时机，对不起。

Quality, quantity, regularity, and timing.

质量、数量、规律性和时机。

QQRT.

QQRT。

QQRT.

QQRT。

Which is an acronym coined by the great Matt Walker, author of the book Why We Sleep.

这是由伟大的马特·沃克（Matt Walker）创造的缩写词，他是《我们为什么睡觉》一书的作者。

He has his own terrific podcast in his own right, has a series on the Huberman Lab podcast coming out soon.

他拥有自己的精彩播客，并且即将推出有关 Huberman 实验室播客的系列节目。

QQRT is what you really need to think about when you think about your sleep.

当您考虑睡眠时，QQRT 是您真正需要考虑的。

So you want to think about the quantity.

所以你要考虑数量。

How much are you getting?

你能得到多少钱？

Well, you, Rema, who asked this question, are getting five to six hours a night.

好吧，提出这个问题的你，雷玛，每晚要工作五到六个小时。

OK, what about the quality of that sleep?

好的，那睡眠质量怎么样？

Is it consistently five to six hours with no breaks, or is there a break in the middle?

是连续五到六个小时没有休息，还是中间有休息？

One trip to the restroom in the middle of the night is considered normal and healthy for most people.

对于大多数人来说，半夜上一次厕所被认为是正常且健康的。

If you're making multiple trips to the restroom in the middle of the night or you're waking up multiple times throughout the night on a regular basis, that's something to try and overcome.

如果您在半夜多次去洗手间，或者您经常在夜间醒来多次，那么这是需要尝试和克服的问题。

So the quality piece is important.

所以作品的质量很重要。

Also, whether or not you remember your dreams or you don't, you want to make sure that you're getting ample amounts of slow wave sleep, which dominates the first half of your sleep night, and rapid eye movement sleep, which dominates the second half of your sleep night because they have different roles in recovery of brain and body.

此外，无论你是否记得自己的梦，你都需要确保自己有充足的慢波睡眠和快速眼动睡眠，慢波睡眠在你的前半段睡眠中占主导地位，而快眼动睡眠则在你的后半段睡眠中占主导地位，因为它们在大脑和身体的恢复中发挥着不同的作用。

Namely slow wave a.k.a.

即慢波又名

deep sleep is responsible for growth hormone release.

深度睡眠负责生长激素的释放。

Rapid eye movement sleep responsible for the unpacking or the uncoupling of emotions to prior day and previous day experiences.

快速眼动睡眠负责将情绪与前一天和前一天的经历分开或解开。

And in that way, acts as a kind of scrubbing out or a therapy for your emotional state.

通过这种方式，它可以作为一种清理或治疗你的情绪状态的方法。

So are you feeling emotionally rested when you wake up is a good indication of whether or not you're getting enough rapid eye movement sleep.

因此，当您醒来时是否感到情绪得到休息，可以很好地表明您是否获得了足够的快速动眼睡眠。

Some people like to sleep trackers, using their Eight Sleep or their WHOOP or their Oura Ring or something like that.

有些人喜欢睡眠追踪器，使用他们的八睡眠或他们的 WHOOP 或他们的 Oura Ring 或类似的东西。

I'm a fan of sleep trackers, but I think that relying too heavily on sleep scores can be risky.

我是睡眠追踪器的粉丝，但我认为过度依赖睡眠分数可能存在风险。

There are data from Alia Crum's Lab at Stanford showing that if people receive a poor sleep score, even though they slept well, their performance will drop.

斯坦福大学阿莉亚·克拉姆实验室的数据显示，如果人们的睡眠得分不佳，即使他们睡得很好，他们的表现也会下降。

If people get a good sleep score, even though their sleep was lousy, their performance is maintained or even enhanced.

如果人们获得良好的睡眠分数，即使他们的睡眠很糟糕，他们的表现也会得到维持甚至提高。

So you don't want to take any one sleep score and overinterpret it.

因此，您不想对任何一项睡眠评分进行过度解读。

You want to look at the average and compare that to your subjective experience of sleep.

您想要查看平均值并将其与您的主观睡眠体验进行比较。

Maybe I would say go about halfway through your day if you can bear to do it before looking at your sleep score and see how you feel.

也许我会说，如果你能忍受的话，在一天中的一半左右进行，然后再查看你的睡眠分数并看看你的感觉如何。

Then look at your sleep score as opposed to the other way around.

然后查看您的睡眠得分，而不是相反。

That might be a good way to adjust for that belief effect I just mentioned.

这可能是调整我刚才提到的信念效应的好方法。

But if you're getting enough quantity, let's say you get five to six hours and quality, you're sleeping through that bout maybe with one epoch of waking up.

但如果你得到了足够的数量，假设你得到了五到六个小时和质量，那么你可能会在这一回合中睡觉，并且醒来一次。

And then the regularity of your sleep is that you're going to sleep more or less at the same time each night plus or minus an hour on let's say five to six days per week because sometimes, we like to stay up on a weekend night and have some fun or something like that.

然后你的睡眠规律是，你每天晚上或多或少在同一时间睡觉，加或减一个小时，比如说每周五到六天，因为有时，我们喜欢在周末晚上熬夜，享受一些乐趣或类似的事情。

And then the timing, you know, where that sleep is falling in your 24-hour schedule is really key.

然后，您知道，睡眠时间在您 24 小时日程安排中的时间点非常关键。

And here's what we're learning as a field, that for many people who are early to bed, early to rise types, if they go to bed around 9:00 PM, 9:30, and they only get six hours of sleep, they feel great.

这是我们在这个领域学到的，对于许多早睡早起类型的人来说，如果他们在晚上 9:00、9:30 左右上床睡觉，而他们只睡了 6 个小时，他们会感觉很好。

Whereas if they get the equivalent amount of sleep but go to bed at 11:00 PM or midnight, they feel lousy.

然而，如果他们的睡眠时间相同，但在晚上 11:00 或午夜上床睡觉，他们就会感觉很糟糕。

Similarly, if you're a night owl, you're somebody that really prefers to go to bed around 1:00 or 2:00 AM and wake up around, let's say, 10:00 AM, if you take that equivalent amount sleep and you go to bed earlier, you're going to feel not so good.

同样，如果您是夜猫子，那么您确实更喜欢在凌晨 1:00 或 2:00 左右上床睡觉，然后在上午 10:00 左右起床，如果您的睡眠时间与此相当，并且较早上床睡觉，您会感觉不太好。

So getting the timing of your sleep in the 24-hour cycle correct and fairly consistent, that's the R part of QQRT.

因此，让 24 小时周期中的睡眠时间正确且相当一致，这就是 QQRT 的 R 部分。

Correct is going to be beneficial.

正确就会有好处。

So I wouldn't worry so much about five to six hours only.

所以我不会太担心五到六个小时。

Here's what I would do, Rima.

这就是我要做的，莉玛。

I would take that five to six hours.

我会花五到六个小时。

And before getting out of bed each morning, I would do a 10 to 30-minute NSDR non-sleep deep rest protocol, which will allow you to feel deeply rested and frankly, to recover whatever bits of sleep that you perhaps missed during the night.

每天早上起床之前，我会进行 10 到 30 分钟的 NSDR 非睡眠深度休息方案，这将使您感到深度休息，坦率地说，可以恢复您在夜间可能错过的任何睡眠。

I found that to be a tremendously beneficial practice.

我发现这是一种非常有益的做法。

Waking up, if I don't feel thoroughly rested, doing a 10 to 30-minute NSDR.

醒来后，如果我感觉没有充分休息，请进行 10 到 30 分钟的 NSDR。

Then getting out of bed and continuing the day.

然后起床继续这一天。

And if you don't have time to do that, do that 10-minute, maybe 20-minute later in the day at any point.

如果你没有时间这样做，可以在当天晚些时候的任何时间 10 分钟甚至 20 分钟进行。

And I think you'll see terrific results not just because you're recovering some sleep that you lost perhaps during the night or maybe you just need five to six hours, but also because you'll get better at falling and staying deeply asleep through the practice of NSDR in the morning or at some point throughout the day.

我认为你会看到很棒的结果，不仅因为你恢复了可能在夜间失去的睡眠，或者可能只需要五到六个小时，而且还因为通过早上或一天中的某个时间进行 NSDR 练习，你会更好地入睡并保持深度睡眠。

I wouldn't recommend anything else elaborate unless you're feeling really exhausted during the day.

我不会推荐任何其他详细的内容，除非您白天感到非常疲惫。

In which case, then I would move to some of the more advanced sleep tools.

在这种情况下，我会转向一些更先进的睡眠工具。

I've had vertigo.

我有过眩晕症。

I should announce, this is a question.

我应该宣布，这是一个问题。

I'm not just telling you about my vertigo.

我不只是告诉你我的眩晕症。

I've had vertigo on and off and wonder what causes it.

我时常感到眩晕，想知道是什么原因造成的。

Is it hormones, adrenals, otoliths moving around?

是荷尔蒙、肾上腺、耳石在移动吗？

Oh, this person knows about the cochlea.

哦，这个人了解耳蜗。

Hydration, virus exposure.

水合作用，病毒暴露。

Zenana I think is how you pronounce your name.

Zenana 我想这就是你名字的发音。

Forgive me if that's not the correct pronunciation, Zenana.

如果这不是正确的发音，请原谅我，Zenana。

So vertigo is very interesting.

所以眩晕是很有趣的。

Unfortunately, it's uncomfortable, but we can learn a thing or two right now that should be able to help you, Zenana and others, even if they haven't had vertigo.

不幸的是，这很不舒服，但我们现在可以学到一两件事，这应该能够帮助您、泽纳纳和其他人，即使他们没有眩晕。

So vertigo, this perception of falling or dizziness, needs to be distinguished from lightheadedness.

因此，眩晕（即跌倒或头晕的感觉）需要与头晕区别开来。

So if you're ever feeling dizzy, it's worth stopping and sitting, or if you can't sit, standing and closing your eyes and asking yourself a question.

因此，如果您感到头晕，值得停下来坐下来，或者如果您无法坐下，请站起来闭上眼睛问自己一个问题。

Do I feel like I'm ready to fall straight down, or do I feel like I'm going to spin and fall down?

我是否感觉自己已经准备好直接摔倒了，还是感觉自己要旋转并摔倒？

Because in answering that question, you can determine whether or not you are lightheaded, that would be the straight falling down, or you have vertigo, which is you're dizzy, which is that you're going to spin and fall down.

因为在回答这个问题的时候，你可以判断你是不是头晕，就是直接摔倒，或者是眩晕，就是头晕，就是要旋转摔倒。

Now do this in a safe place, please.

现在请在安全的地方进行此操作。

You can do this while bracing yourself against a wall, or that's why I said, ideally seated, so you don't actually fall.

你可以在靠墙支撑自己的同时做到这一点，或者这就是为什么我说，理想的坐姿，这样你就不会真正跌倒。

But in most cases, if you're feeling that spin, if you're feeling truly dizzy, you're feeling vertigo, and I move my head around like on purpose, then chances are you've got some issue in either your visual system or your inner ear.

但在大多数情况下，如果你感到旋转，如果你感到真正头晕，你感到眩晕，并且我故意移动头部，那么很可能你的视觉系统或内耳出现了问题。

OK.

好的。

So since this is being recorded on video, I can display what I'm about to say.

因为这是录制在视频中的，所以我可以显示我要说的内容。

So your visual system and your inner ear system for balance have some really important features.

因此，您的视觉系统和内耳平衡系统具有一些非常重要的功能。

I'm going to make this a very quick tutorial.

我将使其成为一个非常快速的教程。

Your head, as you move through space, is experiencing visual images going by all the time.

当你在空间中移动时，你的头部会一直体验到视觉图像。

Your retinas, your eyes are essentially exposed to a lot of what's called visual slip.

你的视网膜，你的眼睛本质上暴露在很多所谓的视觉滑动的影响下。

Imagine you're walking and you're trying to take a picture on your iPhone, or if you have an Android phone, on your Android phone.

想象一下，您正在走路，并尝试在 iPhone 上拍照，或者如果您有 Android 手机，则在 Android 手机上拍照。

And you're moving, it's going to be blurry, right?

而且你在移动，它会变得模糊，对吧？

Well, there's a stabilization process in your body and brain.

嗯，你的身体和大脑有一个稳定的过程。

It's a magnificent one that frankly is built into all jawed animals.

坦率地说，这是所有有颌动物都内置的一种宏伟的功能。

Whereby your head, because it can move forward, so think nodding, right?

凭着你的头，因为它可以向前移动，所以想点头吧？

So this is pitch for you pilots, right.

所以这是对你们飞行员的宣传，对吧。

Yaw, moving from side to side.

偏航，从一侧移动到另一侧。

This would be the no. This would be the no. No. So pitch, yaw, and roll, which would be like the puppy look, right?

这将是没有。这将是没有。不。所以俯仰、偏航和滚动，就像小狗的样子，对吧？

Pitch, yaw, and roll.

俯仰、偏航和横滚。

Pitch, yaw, roll.

俯仰、偏航、横滚。

Those are the three major angles of visual slip.

这是视觉滑动的三个主要角度。

And in an absolutely magnificent set of things, your inner ear has three hula hoop like shaped structures.

在一系列绝对宏伟的事物中，您的内耳具有三个呼啦圈状的结构。

One that's arranged vertically, so up on its end.

一个垂直排列的，所以在它的末端。

One that's at an angle of about 45 degrees to that.

与此成大约 45 度角的一个。

And another that sits like a hula hoop flat on the ground.

还有一个像呼啦圈一样平放在地上。

And inside of each of those little hula hoop like tubes, there are little stones called otoliths, OK?

在每个像呼啦圈一样的小管子里面，都有一些叫做耳石的小石头，好吗？

You heard that word earlier.

你之前听过这个词。

That roll around on the bottom, just like marbles at the bottom of a hula hoop.

它在底部滚动，就像呼啦圈底部的弹珠一样。

Such that when you pitch, nod, the marbles in the vertical hula hoop slide back and forth.

这样，当您投球、点头时，垂直呼啦圈中的弹珠就会来回滑动。

When you say no, the marbles in that hula hoop lying essentially parallel to the floor move around.

当你说“不”时，呼啦圈中的弹珠基本上与地板平行，就会四处移动。

And then the one at 45 degrees, when you roll your head from side to side, those move.

然后是 45 度角，当你从一侧转动到另一侧时，那些会移动。

And each of those sends neural signals that converge on the neural signals coming from the eye.

每一个都会发送神经信号，这些信号会汇聚到来自眼睛的神经信号上。

And get this, when you move through space, there is a precise offset of whatever visual slip you happen to be experiencing by walking.

明白了这一点，当你在空间中移动时，你在行走中碰巧遇到的任何视觉滑动都会有一个精确的偏移。

The images are moving, you're looking up.

图像在移动，你在抬头。

You're looking at buildings.

你正在看建筑物。

You're looking around.

你正在环顾四周。

You're talking to somebody.

你正在和某人说话。

They're moving their head.

他们正在摇头。

And your eye is making little tiny movements, little microsaccades on the millisecond time scale that act as a perfect image stabilizer.

你的眼睛正在做微小的运动，在毫秒时间尺度上进行微小的扫视，充当完美的图像稳定器。

So what this means-- this is, by the way, called the vestibulo-ocular reflex.

那么这意味着什么——顺便说一下，这被称为前庭眼反射。

Vestibular system, ocular reflex.

前庭系统、眼反射。

And it's mediated through a structure called the cerebellum in the back of the brain.

它是通过大脑后部称为小脑的结构来调节的。

This is why when you're on a boat, when the horizon is tipping back and forth, I have to be careful with this because I have such a prominent seasickness based on a prior experience that if I think about this too much, I might get nauseous.

这就是为什么当你在船上，当地平线来回倾斜时，我必须小心这一点，因为根据以前的经验，我晕船的情况非常严重，如果我想太多，我可能会感到恶心。

When that horizon is moving around, your system becomes uncalibrated because you can't really keep the system jolting about in a regular way.

当地平线移动时，您的系统就会变得未校准，因为您无法真正保持系统以常规方式震动。

To be really careful here, I'm getting dizzy.

在这里要非常小心，我有点头晕了。

Notice I said dizzy, not lightheaded.

请注意，我说的是头晕，而不是头晕。

And you will end up disrupting that slip process, and you'll essentially overcompensate, which is why whenever you feel sick on a boat, they say, look at the horizon.

你最终会扰乱这个滑动过程，你基本上会过度补偿，这就是为什么每当你在船上感到不舒服时，他们说，看看地平线。

Fixate to something at a distance.

专注于远处的某物。

OK.

好的。

So if you have vertigo, almost certainly, there's something going on in your inner ear.

因此，如果您出现眩晕，几乎可以肯定，您的内耳出了问题。

Yes, it can be caused by viruses.

是的，这可能是由病毒引起的。

Yes, it can be caused by hormones.

是的，这可能是由激素引起的。

These things tend to be transient.

这些事情往往是短暂的。

But the most important thing is going to be to anchor the visual part of the vestibulo-ocular reflex.

但最重要的是锚定前庭眼反射的视觉部分。

So what you're going to want to do is you're going to want to fixate on a point maybe three or four feet away.

因此，您要做的就是将注意力集中在三四英尺外的一个点上。

And then you're going to actually want to move closer to that point, or if you don't have access to it, you would want to look at your hand, your finger out in front of you, and then slowly move it in toward your nose.

然后你实际上想要靠近那个点，或者如果你无法接近它，你会想要看看你的手，你的手指在你面前伸出，然后慢慢地将它移向你的鼻子。

At some point, you'll feel like you're going to go cross-eyed, and you can stop at that point.

在某些时候，你会觉得自己要斗鸡眼了，此时你可以停下来。

Then move out again.

然后再搬出去。

Then in again.

然后再进去。

What are you doing when you're doing this?

当你这样做的时候你在做什么？

What you're doing is you're overriding the error signals, the incorrect error signals that exist in your kind of default setting when you have vertigo, and you're forcing the visual component to dominate.

你所做的就是覆盖错误信号，当你感到眩晕时，默认设置中存在不正确的错误信号，并且你强迫视觉组件占主导地位。

And then your inner ear mechanisms will adjust to that.

然后你的内耳机制就会对此进行调整。

So this is a very powerful tool.

所以这是一个非常强大的工具。

If you ever feel nauseous or seasick, it's a very powerful tool.

如果您感到恶心或晕船，这是一个非常强大的工具。

If you've ever been like me, you sit in the back of an Uber, and the Uber is too small.

如果你曾经像我一样，你坐在优步的后座上，而优步太小了。

You get out and you're like walk into a building where there are no windows.

你走出去，就像走进一栋没有窗户的建筑物。

And you're, like I don't really feel good.

而你，就像我真的感觉不太好一样。

Get outside and look at a fixation point some distance away.

走到外面，观察远处的固定点。

This actually happened the other day.

这实际上是前几天发生的。

We went to the gym.

我们去了健身房。

We went inside this gym.

我们走进了这个健身房。

We'd been in a van and then went inside and weren't feeling well.

我们当时坐在一辆货车里，然后进去后感觉不舒服。

So we decided to get out, and just take a walk, and fixate to the longest distance possible.

所以我们决定出去走走，并尽可能走最长的距离。

The fresh air probably helped as well.

新鲜空气可能也有帮助。

But when doing that, you are anchoring the visual part of the vestibulo-ocular reflex.

但这样做时，您正在锚定前庭眼反射的视觉部分。

Now that's far and away better than trying to avoid moving your head to not get those little stones moving around in the semicircular canals.

现在，这比试图避免移动头部以防止那些小石头在半规管中移动要好得多。

Lots to say about this.

关于这一点有很多话要说。

I could go on and on.

我还可以继续说下去。

But hopefully, you learn some biology, and you learn to howl to not be nauseous if ever you feel dizzy or nauseous based on movement.

但希望你能学到一些生物学知识，如果你因运动而感到头晕或恶心，你会学会嚎叫以免恶心。

Motion sick.

晕动症。

And we can talk about why you get motion sick, but it's through the vagus nerve, et cetera, et cetera.

我们可以讨论为什么你会晕车，但它是通过迷走神经等等引起的。

But this is a very useful tool.

但这是一个非常有用的工具。

And if you're ever just not feeling well, unless you have a fever or something like that, I recommend getting outside and looking at the furthest fixation point with your vision that you possibly can and then walking toward it as far as you can safely.

如果你感觉不舒服，除非你发烧或类似的情况，我建议你到外面去，用你的视力尽可能地观察最远的注视点，然后尽可能安全地朝它走去。

If not, by actually just doing a few of these exercises of looking at your finger up close, that's going to be very good for anchoring the vestibular ocular reflex and not every time but many times people report feeling better, especially if you've moved from one closed environment, to another closed environment, to another closed environment, and so on.

如果没有，实际上只需做一些近距离观察手指的练习，这将非常有利于固定前庭眼部反射，虽然不是每次，但很多时候人们报告感觉更好，特别是如果你从一个封闭的环境转移到另一个封闭的环境，再到另一个封闭的环境，等等。

OK.

好的。

Next question is what can be done to improve brain function for people that have been negatively impacted by things, such as poor sleep, poor diet, and TBI early in life?

下一个问题是，对于早年受到睡眠不佳、饮食不良和创伤性脑损伤等负面影响的人来说，可以采取什么措施来改善大脑功能？

James.

詹姆斯.

Yeah.

是的。

This is a great question, and I get this a lot.

这是一个很好的问题，我经常听到这个问题。

I think that it reminds me that a lot of the conversation that we have on the podcast is about the good things that happen when you do things right and the bad things that happen when you do things wrong.

我认为这提醒我，我们在播客上进行的很多对话都是关于当你做对事情时会发生的好事和当你做错事时会发生的坏事。

And while I think that's an important conversation, what I've frankly failed to do enough, and that's why I'm grateful for this question, because it gives me the opportunity to talk more about the fact that your system is very robust.

虽然我认为这是一次重要的对话，但坦率地说，我做得还不够，这就是为什么我很感激这个问题，因为它让我有机会更多地谈论你们的系统非常强大这一事实。

There is neuroplasticity.

存在神经可塑性。

And also, as my graduate advisor used to say, time is broken, which is not to say you're out of luck.

而且，正如我的研究生导师常说的，时间被打破了，这并不是说你运气不好。

But I wouldn't spend any extra energy thinking about how many seats-- not seats, excuse me.

但我不会花费任何额外的精力去考虑有多少座位——不是座位，对不起。

How many, I have to be careful, the seed oil debate is still a debate.

有多少，我必须小心，种子油的争论仍然是一场争论。

It's unclear how many trans fats you were exposed to in childhood.

目前尚不清楚您在童年时期接触了多少反式脂肪。

We know trans fats are bad.

我们知道反式脂肪是不好的。

Everyone agrees they're bad.

每个人都承认他们很糟糕。

Governments agree they're bad.

政府都承认他们很糟糕。

This is perhaps one of the few things that everybody agrees on in the nutrition space trans fats are bad.

这可能是营养领域中所有人都同意反式脂肪有害的少数事情之一。

When I was growing up, trans fats were abundant in foods.

在我成长的过程中，食物中含有丰富的反式脂肪。

There were probably fewer of certain things that we have more of now that are bad.

我们现在拥有的某些不好的东西可能会减少。

But we ate a lot of trans fats.

但我们吃了很多反式脂肪。

We had margarine in our fridge.

我们的冰箱里有人造黄油。

There were other things that were probably weren't good for us that we consumed.

我们吃的其他东西可能对我们没有好处。

And every once in a while, I'll think, gosh, if I'd only been eating grass-fed meats, and fruits, and vegetables, and healthy grains as I do now back then, imagine how much healthier I'd be.

每隔一段时间，我就会想，天哪，如果我像现在一样只吃草饲肉类、水果、蔬菜和健康谷物，想象一下我会健康得多。

But I really don't spend too much time on it, and I don't think you should either.

但我确实没有花太多时间在这上面，我认为你也不应该花太多时间。

I think the most important thing to remember is that biological systems, unless they're really damaged, you know, you're talking about a major injury, and even then, they're very robust.

我认为最重要的是要记住，生物系统，除非它们真的受到损害，你知道，你谈论的是重大伤害，即使如此，它们也非常强大。

You can overcome years, decades of poor use or misuse of those systems.

您可以克服多年来、几十年来对这些系统的不良使用或误用。

That said, if you have the opportunity to take care of them now, I highly suggest you do.

也就是说，如果您现在有机会照顾它们，我强烈建议您这样做。

So for instance, if you haven't slept well for years, now's the time to get it right.

举例来说，如果您多年来睡眠质量不佳，那么现在是时候改正了。

I wouldn't worry about the past, truly.

我不会担心过去，真的。

You can always rescue some of your health and healthspan and lifespan.

你总能挽救一些你的健康、健康寿命和寿命。

Poor diet, same thing.

饮食不当，同样如此。

It's a just do it kind of thing.

这是一种只做事的事情。

Just hop on the train of getting things right 80% to 90% of the time.

只需搭上 80% 到 90% 的时间就能把事情做好的火车。

TBI, traumatic brain injury.

TBI，创伤性脑损伤。

Well, the episode of the Huberman Lab podcast that's out right now with Dr. Mark Esposito.

嗯，这是由 Mark Esposito 博士主持的 Huberman Lab 播客节目。

He's an MD, a neurologist, originally trained at University of Pennsylvania, now at University of California Berkeley.

他是一名医学博士、神经科医生，最初在宾夕法尼亚大学接受培训，现在在加州大学伯克利分校接受培训。

We talk about TBI.

我们谈论 TBI。

There are a lot of different forms of TBI, different origins.

TBI 有很多不同的形式，不同的起源。

Everything from bomb blasts, to car accident, to construction work, to just slipped on the stairs at a party.

从炸弹爆炸、车祸、建筑施工，到派对上在楼梯上滑倒，一切都是如此。

I know someone that slipped on some wet floor at a party and has a brain injury.

我认识一个在聚会上在潮湿的地板上滑倒并导致脑损伤的人。

What do we know?

我们知道什么？

Well, you get back to the basics.

好吧，你回到基础知识。

Sleep is going to be important.

睡眠将变得很重要。

But there are some things like transcranial magnetic stimulation, certainly things that reduce brain inflammation like glymphatic outflow.

但有些东西，比如经颅磁刺激，当然可以减少大脑炎症，比如类淋巴液流出。

So glymphatic outflow is this washing of the brain at night that removes debris.

类淋巴液流出就是在夜间清洗大脑，清除碎片。

Very, very important in the weeks and months after traumatic brain injury to get adequate sleep for that reason.

因此，在脑外伤后的几周和几个月内，获得充足的睡眠非常非常重要。

But then there are things that also seem to perhaps improve outcomes from traumatic brain injury, such as hyperbaric chambers.

但有些东西似乎也可能改善创伤性脑损伤的结果，例如高压舱。

So hyperoxygenation treatments, if you have access to those.

因此，如果您有机会进行高氧合治疗。

Even things like elevating the feet slightly when you sleep by about 5 to 15 degrees is known to increase glymphatic flow during sleep, which can, we believe by way of increased clearance of a bunch of basically debris, reactive oxygen species within the cells but also debris outside the cells in the extracellular space, so between neurons.

即使是睡觉时稍微抬高脚约 5 至 15 度之类的事情，也会增加睡眠期间的类淋巴液流动，我们相信，这可以通过增加细胞内的一堆基本碎片、活性氧物质以及细胞外空间中细胞外碎片（神经元之间的碎片）的清除来增加。

So it isn't just empty space.

所以它不仅仅是空的空间。

There's all this like heavily glycosylated stuff, which basically just means this kind of like spongy carbohydrate stuff that fills in the spaces.

所有这些都像是高度糖基化的东西，这基本上意味着这种填充空间的海绵状碳水化合物物质。

The clearance of some of the metabolites and some of the debris that's accumulated there by just sleeping with feet slightly elevated.

清除通过稍微抬高脚睡觉而积累的一些代谢物和一些碎片。

Definitely not falling asleep in a chair upright.

绝对不会在椅子上直立睡着。

That's the worst thing for glymphatic flow.

对于类淋巴液流来说，这是最糟糕的事情。

Things like that.

诸如此类的事情。

Some people will go kind of bonkers on all things anti-inflammation.

有些人会对所有抗炎药物都疯狂。

They start taking tons of curcumin, and they kind of get obsessed with inflammation as the enemy.

他们开始服用大量的姜黄素，并且他们有点痴迷于将炎症视为敌人。

I wouldn't do that.

我不会那样做。

In fact, there are some negative effects of things like curcumin, turmeric, if you take it in high doses, like limiting the amount of dihydrotestosterone production, which is not good.

事实上，如果你大剂量服用姜黄素、姜黄等东西，会有一些负面影响，比如限制二氢睾酮的产生量，这不好。

You don't want that.

你不想要这样。

Male or female, you don't want to take too much turmeric or curcumin.

无论男性还是女性，您都不想服用太多姜黄或姜黄素。

There are real issues with that.

这确实存在问题。

To say nothing of the studies that have shown lead contamination in a lot of turmeric.

更不用说研究表明许多姜黄中存在铅污染。

So you want to check the sourcing very carefully if you do consume any turmeric.

因此，如果您确实食用姜黄，您需要非常仔细地检查其来源。

A little bit is probably fine.

一点点可能没问题。

Cooking with it is fine.

用它做饭就好了。

But here, we're talking about supplementation.

但在这里，我们谈论的是补充。

And just really not trying to turn inflammation into this terrible thing to the point where you're starting to do other things that are potentially damaging.

只是真的不要试图将炎症变成这种可怕的事情，以至于你开始做其他有潜在危害的事情。

There's some really interesting evidence that 5 grams, maybe 10 grams, depending on your body weight, of creatine monohydrate per day can enhance creatine phosphate metabolism in the forebrain and enhance brain function under conditions of high altitude or TBI.

有一些非常有趣的证据表明，每天 5 克，也许 10 克（取决于您的体重）一水肌酸可以增强前脑中的磷酸肌酸代谢，并增强高海拔或 TBI 条件下的大脑功能。

I take 5 to 10 grams of creatine, just creatine monohydrate powder.

我服用 5 至 10 克肌酸，只是一水肌酸粉末。

Frankly, any creatine monohydrate powder should be sufficient.

坦率地说，任何一水肌酸粉末都应该足够了。

There are other forms of creatine.

还有其他形式的肌酸。

They are not any better creatine.

它们并不是更好的肌酸。

Monohydrate is the least expensive fortunately.

幸运的是，一水合物是最便宜的。

That mixed in water.

与水混合。

You take it with or without food.

您可以与食物一起服用或不与食物一起服用。

Some people ask, does creatine make your hair fall out?

有人问，肌酸会导致脱发吗？

No, it does not.

不，事实并非如此。

Make your hair fall out, but some people do experience an increase in DHT with creatine monohydrate, and there can be a DHT hair loss link.

让你的头发脱落，但有些人确实会经历一水肌酸增加 DHT 的情况，这可能与 DHT 脱发有关。

So if you think you're losing your hair from taking creatine, then stop and see, do the control experiment.

因此，如果您认为服用肌酸会导致脱发，请停下来看看，做一下对照实验。

It should grow back.

它应该会重新长出来。

But 5 to 10 grams of creatine monohydrate, something to explore.

但 5 至 10 克一水肌酸，值得探索。

Hyperbaric chamber, something to explore.

高压舱，值得探索的东西。

Excellent sleep, definitely do that.

睡眠质量很好，一定要这样做。

And I just wouldn't obsess over past ills or wrongs to the extent that it impacts your ability to try and correct those in the present.

我只是不会沉迷于过去的弊病或错误，以至于影响你尝试和纠正当前问题的能力。

I would say that about most everything.

对于大多数事情我都会这么说。

But then again, I understand that as humans, because we can remember the past, the present, and the future, that sometimes it's difficult to let go of the mistakes of past that we made.

但话又说回来，我明白，作为人类，因为我们可以记住过去、现在和未来，所以有时很难放弃我们过去犯下的错误。

But that's just simply being human, and I don't have a solution to that.

但这只是人之常情，我没有办法解决这个问题。

Are we any closer to finding the cause of OCD?

我们是否更接近找到强迫症的病因？

Well, I think we know what causes OCD.

好吧，我想我们知道导致强迫症的原因。

I think it's pretty clear that OCD is some form of miswiring in the basal ganglia.

我认为很明显，强迫症是基底神经节某种形式的错误接线。

The structures of the brain that are involved in go action and no go, withholding, action type behaviors.

涉及“行动”和“不行动”、“抑制”、“行动”类型行为的大脑结构。

And some malwiring of those structures to the dopamine reward system because here's what's interesting about OCD.

这些结构与多巴胺奖励系统的一些错误连接，因为这就是强迫症的有趣之处。

OCD involves obsessions obviously.

强迫症显然涉及强迫观念。

That's the O in OCD.

这就是强迫症中的 O。

Compulsions, the actions.

强迫行为，行动。

That's the C in OCD.

这就是强迫症中的C。

But in a kind of weird twist of the neurology, OCD is a situation where the compulsion does not remove the obsession.

但在神经学的一种奇怪的扭曲中，强迫症是一种强迫行为无法消除强迫观念的情况。

Rather, it exacerbates it, OK?

相反，它会加剧它，好吗？

The compulsion does not remove the obsession.

强迫并不能消除痴迷。

It exacerbates it.

它加剧了这种情况。

So unlike an itch that you scratch, with OCD, the scratching of the itch makes it worse, which is actually what we experience when we have a mosquito bite, which by the way, I absolutely loathe mosquito bites.

因此，与抓挠的瘙痒不同，强迫症患者抓挠瘙痒会使情况变得更糟，这实际上是我们被蚊子叮咬时所经历的，顺便说一句，我绝对讨厌蚊子叮咬。

It's one of my least favorite things in life.

这是我一生中最不喜欢的事情之一。

I have about 3,600 and counting pet peeves.

我有大约 3,600 个，而且还在数着。

That's definitely high on the list of those.

这绝对是其中最重要的。

The obsessive compulsive disorder is one that really needs to be treated, frankly, neurologically.

坦率地说，强迫症确实需要从神经学角度进行治疗。

It's one for which there are behavioral interventions, but it's clear that adjusting the pharmacology of the neural circuits involved in OCD really can help.

这是一种需要行为干预的方法，但很明显，调整与强迫症相关的神经回路的药理学确实可以有所帮助。

Again, there are behavioral treatments.

再次，有行为治疗。

But for severe cases of OCD, it's just very, very clear that interventions, which include SSRIs, which have been demonized.

但对于强迫症的严重病例，非常非常明显的是，包括 SSRI 在内的干预措施已被妖魔化。

A lot of people say, oh, selective serotonin reuptake inhibitors are terrible.

很多人说，哦，选择性血清素再摄取抑制剂很糟糕。

Blah, blah, blah, blah.

巴拉，巴拉，巴拉，巴拉。

You know, the serotonin hypothesis of depression isn't true.

你知道，抑郁症的血清素假说并不正确。

Well, listen, the reality is this that all treatments for depression that are effective, which include SSRIs, in some cases, cognitive behavioral treatments, all of these sorts of things, which are shown efficacy, are all about what?

好吧，听着，现实是，所有有效的抑郁症治疗方法，包括 SSRIs，在某些情况下，认知行为治疗，所有这些被证明有效的方法，都是关于什么？

They're not about serotonin.

它们与血清素无关。

They're about neuroplasticity.

它们是关于神经可塑性的。

That's why some antidepressants center on dopamine and norepinephrine.

这就是为什么一些抗抑郁药以多巴胺和去甲肾上腺素为中心的原因。

Others center on serotonin.

其他人则以血清素为中心。

They're about neuroplasticity.

它们是关于神经可塑性的。

They're about changing neural networks.

它们是关于改变神经网络的。

They're not about neurochemical per se.

它们本身与神经化学物质无关。

But the neuromodulators such as serotonin allow an access point.

但血清素等神经调节剂提供了一个接入点。

They are a wedge into the neuroplasticity process.

它们是神经可塑性过程的楔子。

Now with OCD, in order to overcome these malwirings, it's very important to get plasticity.

现在对于强迫症来说，为了克服这些错误，获得可塑性非常重要。

How do you get plasticity?

如何获得可塑性？

Well, in my belief, you work with an excellent psychiatrist who can prescribe the appropriate dose of drug to release the appropriate amount of neuromodulator.

嗯，我相信，您与一位优秀的精神科医生合作，他可以​​开出适当剂量的药物来释放适量的神经调节剂。

Then, and this is really key, you have opened up the window for plasticity, but then it's really important that the proper behaviors are engaged in.

然后，这确实是关键，你已经打开了可塑性的窗口，但是采取正确的行为也非常重要。

And when I did an episode on OCD, I talked about what some of these are.

当我制作关于强迫症的一集时，我谈到了其中的一些内容。

For instance, the person is exposed to the stimulus that causes the obsession, or maybe the obsession arises spontaneously.

例如，这个人受到了导致痴迷的刺激，或者痴迷可能是自发产生的。

They feel the impulse to complete the compulsion, the behavior, and they resist with the support of a therapist, but they're doing this in the context of having elevated levels of serotonin or some other neuromodulator that then allows fewer trials of resistance.

他们感受到完成强迫行为的冲动，并在治疗师的支持下进行抵抗，但他们是在血清素或其他神经调节剂水平升高的情况下这样做的，这样就可以减少抵抗的尝试。

Fewer times of needing to withhold the behavior that this person so badly wants to perform because it's coming from within.

更少需要抑制这个人非常想要执行的行为，因为它来自内部。

It's this compulsion literally.

从字面上看，这就是强迫症。

Then they are able to achieve plasticity more quickly.

然后他们就能更快地实现可塑性。

Perhaps also transcranial magnetic stimulation.

也许还有经颅磁刺激。

So a conjunction of correct behavior, the withholding behavior, maybe a replacement behavior that's often used.

因此，正确行为、扣留行为的结合，也许是经常使用的替代行为。

Use a replacement behavior with the appropriate neurochemical milieu is the solution to OCD.

使用具有适当神经化学环境的替代行为是强迫症的解决方案。

OK.

好的。

Next question is if I'm just going to New York City from San Francisco, how do I control shifting my circadian rhythm by only three hours?

下一个问题是，如果我只是从旧金山前往纽约，我如何控制昼夜节律仅改变三个小时？

So if you're going to New York City from San Francisco, the best way, frankly, would be to get up an hour earlier two days before you head off to New York.

因此，如果您要从旧金山前往纽约市，坦率地说，最好的方法是在前往纽约的前两天早起一个小时。

And then another day, you might try and shift by two hours before you go and then head to New York and do the last shift on the last day.

然后有一天，您可能会尝试在出发前提前两个小时轮班，然后前往纽约并在最后一天进行最后一次轮班。

Most people won't do that.

大多数人不会这样做。

It takes a little bit of work, but they just don't have the time ability or your discipline to do that.

这需要一点工作，但他们只是没有时间、能力或你的纪律来做到这一点。

But it is perhaps the best way.

但这也许是最好的方法。

I would say the best thing to do is to know your temperature minimum, and I'll try and keep this pretty simple.

我想说最好的办法就是知道你的最低体温，我会尽力让这个变得非常简单。

If you typically wake up at 8:00 AM, let's say, just by way of example.

举例来说，如果您通常在上午 8:00 起床。

That means that your minimum body temperature is at 6:00 AM.

这意味着您的最低体温是在上午 6:00。

Which means that if you want to get up earlier in the days where you travel to New York, well, in the couple of days before you leave, any time between 6:00 AM and 10:00 AM, get some bright light in your eyes, even if you go back to sleep.

这意味着，如果您想在前往纽约的日子里早起，那么，在出发前的几天内，早上 6:00 至上午 10:00 之间的任何时间，即使您回去睡觉，也要让眼睛接受一些明亮的光线。

So for instance, get up at 6:00 AM.

例如，早上 6:00 起床。

Set an alarm clock.

设置闹钟。

I know you normally like to get up at 8:00 AM.

我知道您通常喜欢早上 8:00 起床。

Get up at 6:00 AM.

早上 6:00 起床。

Get some bright light in your eyes from artificial sources or from sunlight, maybe 5 to 10 minutes, then go back to sleep until 8:00 AM.

让人造光源或阳光照射眼睛，大约 5 到 10 分钟，然后继续睡觉，直到早上 8:00。

You do that again the next night.

第二天晚上你再这样做一次。

And then you head off to New York.

然后您前往纽约。

You'll find the shift to be much easier.

你会发现这种转变要容易得多。

Now here's what you don't want to do.

现在这就是你不想做的事情。

You want to make sure that you do not view bright light before 6:00 AM.

您需要确保在早上 6:00 之前不会看到强光。

So in the middle of the night, if you get up, you need to use the restroom, try and use dim lights as dim is as safely possible, et cetera.

所以在半夜，如果你起床，你需要去洗手间，尝试使用昏暗的灯光，因为昏暗的灯光是尽可能安全的，等等。

And what are you doing when you're doing this?

当你这样做的时候你在做什么？

I could get into a long description of the science behind this, and I'll probably do a podcast all about this at some point.

我可以对这背后的科学进行详细描述，并且我可能会在某个时候制作一个关于这一切的播客。

But really what you're doing if you get up at 6:00 AM and getting some bright light exposure is you think about it, you're kind of looking at a New York sunrise of sorts, OK?

但实际上，如果您早上 6:00 起床并接受一些明亮的光线照射，您会想，您就像在看纽约的日出，好吗？

If it's not a sunrise, you're getting some bright light that mimics sunrise at least to some extent.

如果不是日出，您会看到一些至少在某种程度上模仿日出的明亮光线。

Nothing's quite like sunrise, but to some extent.

没有什么比日出更好的了，但在某种程度上。

So in that sense, even if you go back to sleep, what you're doing is you're sending the light signal, the zeitgeber, the time signal, to your circadian clock of your hypothalamus that it should shift, that you need to get up earlier.

所以从这个意义上说，即使你重新入睡，你所做的就是向下丘脑的生物钟发送光信号、时间信号，告诉你它应该改变，你需要早点起床。

And indeed, that will happen over the course of about two to three days.

事实上，这将在大约两到三天的时间内发生。

The other thing you can do, and I know this is kind of rare these days to get an answer like this.

你可以做的另一件事，我知道现在很少能得到这样的答案。

The other thing you can do is just fly to New York and force yourself to get up.

你可以做的另一件事就是飞往纽约并强迫自己起床。

And just drink caffeine, and get out, and exercise and use the social rhythm of the activity of the city in order to get up earlier.

只需喝咖啡因，出去锻炼身体，利用城市活动的社交节奏，以便早起。

But you will feel lousy late morning.

但早上晚些时候你会感觉很糟糕。

And so you would only want to do that if you could access a brief nap of anywhere from 30 to 90 minutes late morning, and then you'll feel fine.

因此，如果您可以在早上晚些时候小睡 30 到 90 分钟，那么您就会想要这样做，然后您就会感觉良好。

But my suggestion would be to, something back there like some animal or something likes that answer so much.

但我的建议是，后面的一些东西，比如某种动物或类似的东西，可以回答很多问题。

It would be to just try and get a little bit of light exposure a couple hours before your normal wake up time.

就是在正常起床时间前几个小时尝试接受一点光照。

Then go back to sleep in the two days before you head off to New York City.

然后在前往纽约市的前两天回去睡觉。

And of course, everything here was set in the context of the New York City, flight from San Francisco and New York City.

当然，这里的一切都是以纽约市为背景，从旧金山和纽约市起飞。

But the principle, the logic holds.

但原则、逻辑是成立的。

And if you have any questions about this temperature minimum and wake up time, and you want to get your circadian clock right for travel, check out the episode that we did on jet lag and shift work.

如果您对这个最低温度和起床时间有任何疑问，并且您想让您的生物钟适合旅行，请查看我们关于时差和轮班工作的剧集。

And I'm realizing now as I say this, and my team is here, and they're listening, that I will do a video on the Huberman Lab clips channel where I explain temperature minimum and how to plug in your normal wake up time in order to essentially arrive at whatever time shift you want.

当我说这句话时，我现在意识到，我的团队在这里，他们正在倾听，我将在 Huberman 实验室剪辑频道上制作一个视频，其中我解释最低温度以及如何插入您的正常唤醒时间，以便基本上达到您想要的任何时间转变。

We should probably put that out as a newsletter too, where it's a little chart, where it says I currently wake up at 8:00 AM, and then which means my, and then it'll say subtract two hours.

我们或许也应该将其作为时事通讯发布，其中有一个小图表，上面写着我目前在上午 8:00 起床，然后表示“我的”，然后会说减去两个小时。

My temperature minimum is 6:00 AM.

我的最低体温是早上 6:00。

And I want to travel to whatever it is.

我想去任何地方旅行。

I don't know.

我不知道。

Sydney, Australia on this date from this city.

澳大利亚悉尼于这一天从这个城市出发。

And then we know the time change.

然后我们就知道时间的变化。

And then I can tell you exactly what to do for a couple of days.

然后我可以准确地告诉你这几天该做什么。

I've done this for various military groups.

我为不同的军事团体做过这件事。

I've done this for people and close friends who travel a lot, and it works fabulously well.

我为经常旅行的人和亲密朋友做过这种事，效果非常好。

I can't eliminate jet lag for you.

我无法为你消除时差。

I wish I could just eliminate jet lag.

我希望我能消除时差反应。

I can't do that.

我不能那样做。

But I definitely can have the time that it takes for you to shift maybe more.

但我绝对可以给你更多的时间来换班。

Hi.

你好。

Hi.

你好。

I love the Sydney Show.

我喜欢悉尼秀。

Thank you.

谢谢。

Thanks for coming out.

谢谢你出来。

Thanks for coming to Australia.

感谢您来到澳大利亚。

Thanks for having us.

感谢您拥有我们。

I take fish oil, but I'm not sure I'm getting the dose right.

我服用鱼油，但我不确定剂量是否正确。

What are your thoughts on fish oil and dose?

您对鱼油和剂量有何看法？

I have lots of thoughts on fish oil.

我对鱼油有很多想法。

I think it's a terrific tool.

我认为这是一个很棒的工具。

I think every time I see a study or a news article saying fish oil not shown to-- I just go, oh, gosh.

我想每次我看到一项研究或一篇新闻文章说鱼油没有显示出——我就会说，哦，天哪。

All right.

好的。

Well, listen, whoever's reading, wrote that article, I take no pleasure in your declining health span or lifespan, but whatsoever.

好吧，听着，无论是谁在读，写了那篇文章，我对你的健康寿命或寿命下降并不感到高兴，但无论如何。

But the rest of us are going to be taking fish oil.

但我们其他人将服用鱼油。

And here's why.

原因如下。

There's just, oh, so much evidence that getting enough omega 3 fatty acids is great for brain health, body health.

哦，有这么多证据表明，摄入足够的 omega 3 脂肪酸对大脑健康和身体健康都有好处。

And I think that the issue around fish oil is typically around contaminants.

我认为鱼油的问题通常与污染物有关。

So you want to make sure that it doesn't have loads of mercury.

所以你要确保它不含大量汞。

So things like sardines, cod liver oil, et cetera.

比如沙丁鱼、鱼肝油等等。

You can get those from natural sources, except there's one problem.

你可以从天然来源获得这些物质，但有一个问题。

I hate sardines, and I don't want to slurp down a bunch of cod fat.

我讨厌沙丁鱼，也不想吞下一堆鳕鱼脂肪。

I'm just not interested in that.

我只是对此不感兴趣。

So if you eat a lot of fatty ocean fish and it's really clean fish, great.

因此，如果您吃了很多富含脂肪的海洋鱼，而且它们确实是干净的鱼，那就太好了。

I don't.

我不知道。

Most people don't.

大多数人都没有。

So I believe in taking a high quality fish oil.

所以我相信服用高质量的鱼油。

There are a lot of different sources of these.

这些有很多不同的来源。

In fact, in the episode that we did with Dr. Rhonda Patrick, there's a link in the show note captions I believe that takes you to a chart of the different fish oil sources and their relative levels of contaminants, et cetera.

事实上，在我们与朗达·帕特里克博士合作的这一集中，节目注释标题中有一个链接，我相信它可以带您看到不同鱼油来源及其污染物相对水平等的图表。

But most of the reputable brands out there are not going to have any contaminants because they've been cleaned out.

但大多数知名品牌不会有任何污染物，因为它们已经被清除了。

It's been checked for.

已经检查过了。

So I take the fish oil from G1 or from Momentous.

所以我选择G1或Momentous的鱼油。

That's just me.

这就是我。

There are a lot of other great sources out there.

还有很多其他很棒的资源。

But I will say this.

但我会这么说。

That's when I'm traveling, and I take capsules.

那是我旅行的时候，我会服用胶囊。

Typically, I like to take it in liquid form, and I will take it in liquid form.

通常，我喜欢以液体形式服用它，并且我会以液体形式服用。

I have no financial relationship to the liquid non-capsule forms of fish oil, and I get the one that has a lemon flavor to overcome the absolutely disgusting flavor of Cod liver oil.

我与液体非胶囊形式的鱼油没有经济关系，我买的是柠檬味的鱼油，以克服鱼肝油绝对恶心的味道。

I guess, I don't know, presumably cod, like the taste of cod liver oil.

我猜，我也不知道，大概是鳕鱼，喜欢鱼肝油的味道。

But I don't.

但我不这么认为。

So that's what I do.

这就是我所做的。

I'll take a tablespoon of that once a day and a protein shake.

我会每天服用一汤匙和一杯蛋白质奶昔。

It tastes like lemon.

味道像柠檬。

It doesn't taste like cod, thank goodness.

谢天谢地，它的味道不像鳕鱼。

And when I travel, I take the capsules from AG1, or Momentous, or there are excellent ones from other sources.

当我旅行时，我会选择 AG1 或 Momentous 的胶囊，或者其他来源的优质胶囊。

Lots of great sources out there.

那里有很多很棒的资源。

Now what are we trying to do when we take fish oil?

那么，当我们服用鱼油时，我们想要做什么呢？

Yes, it can reduce inflammation.

是的，它可以减轻炎症。

Yes, it can do a number of different things.

是的，它可以做很多不同的事情。

But that's all by way of omega 3 fatty acid intake, right?

但这都是通过摄入欧米伽 3 脂肪酸来实现的，对吗？

Most people get far too much omega 6, right?

大多数人摄入过多的欧米伽 6，对吗？

This is why there's a seed oil debate.

这就是种子油争论的原因。

We're not going to have that debate now.

我们现在不打算进行这样的辩论。

We'd put us all to sleep frankly.

坦白说，我们会让大家都睡着的。

The key thing is to get enough omega 3s, and they're hard to get unless you're eating krill.

关键是要获取足够的 omega-3，除非你吃磷虾，否则很难获取它们。

So unless you're a large baleen whale, you're probably not eating that much krill.

因此，除非您是大型须鲸，否则您可能不会吃那么多磷虾。

If you're getting fatty fish, great.

如果你吃的是肥鱼，那就太好了。

But when you take an omega 3 fatty acid in the form of fish oil or you eat sardines for that matter, what you're getting essentially is the substrate for a lot of other important building blocks, not the least of which is the lipid bilayer that surrounds the neurons of your brain.

但是，当您摄入鱼油形式的 omega-3 脂肪酸或食用沙丁鱼时，您得到的本质上是许多其他重要组成部分的底物，其中最重要的是围绕大脑神经元的脂质双层。

And so basically, the omega 3 fatty acids provide the substrate for some key building blocks of nerve cells and other cells in the brain and body.

因此，基本上，Omega 3 脂肪酸为神经细胞以及大脑和身体中其他细胞的一些关键组成部分提供了底物。

And, this is perhaps the most important reason I can think of, when you get out past 1 gram of the EPA form of omega 3, OK, 1 gram of EPA form of omega 3 per day, it's clear there's either mild to moderate antidepressant effect, so much so that one can, in some cases, talk to your psychiatrist or psychologist, partially offset the dosage of any antidepressant.

而且，这也许是我能想到的最重要的原因，当你每天摄入超过 1 克 EPA 形式的欧米伽 3 时，好吧，每天 1 克 EPA 形式的欧米伽 3，很明显有轻度到中度的抗抑郁作用，以至于在某些情况下，人们可以与你的精神科医生或心理学家交谈，部分抵消任何抗抑郁药的剂量。

I am not telling you to go off antidepressant medication and go on to fish oil.

我并不是告诉你停止服用抗抑郁药物并继续服用鱼油。

That is not what I'm saying.

我不是这个意思。

I'm just saying that there's some impressive clinical trials showing that fish oil, if taken at dosages of 1 to 3 grams of EPA per day, can have a mild to moderate antidepressant effect.

我只是说，一些令人印象深刻的临床试验表明，如果每天服用 1 至 3 克 EPA 剂量的鱼油，可以产生轻度至中度的抗抑郁作用。

And I don't know anyone that wouldn't want to have better mood.

我不知道有谁不想拥有更好的心情。

So I take 1.5 grams of EPA, which is not to say 1.5 grams of fish oil.

所以我服用1.5克EPA，这并不是说1.5克鱼油。

You need to look at the package and see how much fish oil but then look at how much EPA.

您需要查看包装，看看有多少鱼油，然后看看有多少 EPA。

And typically, it's less than 1 gram per serving.

通常，每份的含量不到 1 克。

So you may have to take two servings.

所以你可能需要吃两份。

Some people say, well, is it safe to take two servings?

有人说，吃两份安全吗？

I don't see any reason why not.

我看不出有什么理由不这样做。

And then of course, there are the high potency fish oils for which there is certainly 1 gram or more of EPA.

当然，还有含有 1 克或更多 EPA 的高效鱼油。

Keep in mind that all this discussion about fish oil might sound kind of health food hippie store.

请记住，所有有关鱼油的讨论听起来可能像是健康食品嬉皮士商店。

Forgive me, hippies.

原谅我，嬉皮士们。

Health food store kind of stuff.

保健食品店之类的东西。

But the reality is that EPA, high concentration EPA is actually a prescription drug in the United States and elsewhere, prescribed often for enhancing mental health, enhancing cardiovascular health, and on and on.

但事实是，高浓度 EPA 实际上是美国和其他地方的处方药，经常用于增强心理健康、增强心血管健康等等。

So we're not out on a limb or out on a fin as it were when we're having this discussion.

因此，我们并没有像我们进行讨论时那样束手无策。

We're actually just talking about something for which there's a lot of clinical evidence.

我们实际上只是在谈论有大量临床证据的事情。

There's a lot of biochemical evidence.

有很多生化证据。

There's a lot of mechanisms.

有很多机制。

So I take anywhere from one to 2 grams of EPA per day, even if that requires taking six rather than the suggested three capsules per day or taking a full tablespoon or even two tablespoons of fish oil.

因此，我每天服用一到 2 克 EPA，即使这需要每天服用六粒而不是建议的三粒胶囊，或者服用一整汤匙甚至两汤匙鱼油。

And frankly, most people are getting too much omega 6 fatty acids and not enough omega 3.

坦率地说，大多数人摄入的欧米伽 6 脂肪酸过多，而欧米伽 3 脂肪酸不足。

So shout-out to the fish oils.

所以要大声喊出鱼油。

What is the recommended protocol for measuring hormone levels?

测量激素水平的推荐方案是什么？

Interesting.

有趣的。

How frequently do you advise monitoring these levels to accurately determine their typical range?

您建议多久监测一次这些水平以准确确定其典型范围？

And I just have to try and pronounce your name.

我只需要尝试发音你的名字。

Vallad Resnichenko.

瓦拉德·雷斯尼琴科。

What a cool name.

多么酷的名字啊。

Vallad Resnichenko.

瓦拉德·雷斯尼琴科。

I'm a big fan of like two-syllable first name.

我非常喜欢双音节名字。

All right.

好的。

So Vallad Resnichenko, thank you for this question and the opportunity to try and pronounce your name.

Vallad Resnichenko，谢谢你提出这个问题，也感谢你有机会尝试发音你的名字。

So hormone levels.

所以激素水平。

I think a good thing to do is, in the absence of any apparent or suspected endocrine dysfunction, right?

我认为最好的做法是，在没有任何明显或疑似内分泌功能障碍的情况下，对吧？

So we're talking about you feel pretty good.

所以我们正在谈论你感觉很好。

You're wondering if you're good under-- if I say good under the hood, that just sounds like weird.

你想知道自己是否擅长——如果我说在幕后擅长，这听起来很奇怪。

It rhymes.

它押韵。

So if you're feeling pretty good, I recommend getting your hormone levels checked once if you can, if you're still in your teens, in your late teens, after you've gone through puberty to establish a sort of baseline.

因此，如果您感觉很好，我建议您在青春期过后，如果可以的话，检查一次您的激素水平，如果您仍然在青少年时期，在青少年后期，以建立某种基线。

Most people won't do that because it's too late.

大多数人不会这样做，因为为时已晚。

I didn't do that.

我没有那样做。

Once in your mid-20s.

一次是在你20多岁的时候。

Again, we're talking about no suspected or apparent endocrine dysfunction in your mid-20s.

再说一次，我们谈论的是在 20 多岁时没有疑似或明显的内分泌功能障碍。

You have a baseline.

你有一个基线。

Something to compare to when you were in your say 18 to 20 and again, when you're 25.

可以与 18 岁至 20 岁时以及 25 岁时进行比较。

That would be ideal.

那将是理想的。

And then again, I would say when you're 30.

再说一次，我会说当你30岁的时候。

And then start once a year starting when you are 40 or older.

然后从 40 岁或以上开始，每年开始一次。

I think that just logically, I would love to know what my hormone levels were when I was 25, when I was 30.

我认为从逻辑上讲，我很想知道我 25 岁时、30 岁时我的激素水平是多少。

Maybe when I was, yeah, when I was 18, 25, 30, 35.

也许当我，是的，当我18岁、25岁、30岁、35岁的时候。

And actually, 35 is when I got my first blood draw for just getting a look under the hood.

事实上，35 岁是我第一次抽血的时候，只是为了看看引擎盖下面的情况。

Like what's there?

比如那里有什么？

What are my estrogen levels?

我的雌激素水平是多少？

What are my testosterone levels?

我的睾酮水平是多少？

What are my growth hormone levels?

我的生长激素水平是多少？

This kind of thing.

这种事。

And then once you're 40 and older, I think once a year minimum.

一旦你年满 40 岁，我认为至少每年一次。

And I realize that some people out there are going to say, well, that's ridiculous.

我意识到有些人会说，这太荒谬了。

What are you going to do with that information?

您将如何处理这些信息？

Well, you're going to do a lot with that information.

嗯，您将利用这些信息做很多事情。

You're going to figure out whether or not your LDL cholesterol is in healthy range.

您将确定您的低密度脂蛋白胆固醇是否在健康范围内。

You're going to figure out whether or not your ALT is in the healthy range.

您将确定您的 ALT 是否在健康范围内。

You're going to figure out whether or not your ApoB is in healthy range.

您将确定您的 ApoB 是否在健康范围内。

You're going to figure out a lot more than just whether or not your testosterone is 400, 600, 800, or 1,200.

您将弄清楚的不仅仅是您的睾酮水平是 400、600、800 还是 1,200。

And I think we also need to be careful about overinterpreting results of hormones because a lot of it has to do with the ratio of testosterone to estrogen or the ratio of free testosterone to testosterone, both in men and women.

我认为我们还需要小心过度解释激素的结果，因为这很大程度上与男性和女性的睾酮与雌激素的比例或游离睾酮与睾酮的比例有关。

So for instance, if your testosterone level is 900 but your free testosterone level is 2, well, then you have a problem.

举例来说，如果您的睾酮水平是 900，但您的游离睾酮水平是 2，那么您就有问题了。

Whereas if your total testosterone level is 500 or 600 but your free testosterone level is 15, well, then you're probably doing pretty well.

然而，如果您的总睾酮水平为 500 或 600，但您的游离睾酮水平为 15，那么您可能表现得相当不错。

So I would say getting your hormone levels checked once a year after age 40, and prior to that, once every three to five years starting at about age 18 would be ideal.

所以我想说，40 岁之后每年检查一次荷尔蒙水平，在此之前，从 18 岁左右开始每三到五年检查一次是理想的选择。

But most people don't do that.

但大多数人不这样做。

They either don't have the disposable income.

他们要么没有可支配收入。

I certainly didn't when I was 18, 20, 25.

我18岁、20岁、25岁的时候当然没有。

And at that time, it was really hard to get that measured unless you had a clinical problem.

当时，除非您有临床问题，否则很难进行测量。

Now if anyone has a clinical problem that they suspect or is real, then obviously more testing.

现在，如果有人怀疑或确实存在临床问题，那么显然需要进行更多测试。

I think great sources for endocrine profiling are things like InsideTracker.

我认为内分泌分析的重要来源是 InsideTracker。

Full disclosure, they are a sponsor of the podcast, but they do an excellent job.

完全披露，他们是播客的赞助商，但他们做得非常出色。

They'll even come to your house.

他们甚至会来你家。

The phlebotomist will come to your house if you want, or you can go to a clinic, so they make it all very easy.

如果您愿意，抽血师会来您家，或者您可以去诊所，所以他们让这一切变得非常容易。

But there are other sources as well, right?

但还有其他来源，对吧？

I'll never make these AMAs or anything else about specific companies for its own sake.

我绝不会为了自身利益而制作这些 AMA 或任何有关特定公司的其他内容。

I just think InsideTracker does a great job.

我只是认为 InsideTracker 做得很好。

There are a number of clinics like Marek Health and others, online clinics that will do that, but it's part of a more comprehensive package of agreeing to work with them.

有许多诊所，如 Marek Health 和其他在线诊所，可以这样做，但这是同意与他们合作的更全面的一揽子计划的一部分。

At least that's how I understand it.

至少我是这么理解的。

I hope I didn't get that wrong.

我希望我没有弄错。

But check and see.

但检查一下。

Nowadays, it's pretty easy to find ways to get your hormones checked.

如今，很容易找到检查荷尔蒙的方法。

But I would suggest that the following things at least be on there.

但我建议至少包含以下内容。

Growth hormone or IGF-1 rather.

生长激素或IGF-1相当。

IGF-1, testosterone, estrogen.

IGF-1、睾酮、雌激素。

This is true for women and men by the way.

顺便说一句，这对于女性和男性来说都是如此。

So IGF-1, testosterone, estrogen.

IGF-1、睾酮、雌激素。

It'll show up as estradiol on there.

它会在那里显示为雌二醇。

Free testosterone, dihydrotestosterone, cortisol.

游离睾酮、二氢睾酮、皮质醇。

Keep in mind, morning cortisol is always elevated relative to afternoon cortisol.

请记住，早晨皮质醇相对于下午皮质醇总是升高。

It will be impacted by food.

会受到食物的影响。

So you want to go in fasted in the morning, ideally get this done early.

所以你想早上禁食，最好尽早完成。

Your creatinine levels, which by the way, will be elevated if you're taking creatine or you're exercising hard.

顺便说一下，如果您服用肌酸或进行剧烈运动，您的肌酐水平就会升高。

Your doctor will say your creatinine levels are elevated.

您的医生会说您的肌酐水平升高。

And you say, well, great.

你说，好吧，太棒了。

Well, my creatine intake is elevated too.

嗯，我的肌酸摄入量也增加了。

So take that.

所以就这样吧。

It's not going to be a problem necessarily.

这不一定会成为问题。

Do check with your doctor.

请咨询您的医生。

LDL cholesterol, ApoB.

低密度脂蛋白胆固醇，ApoB。

And there are probably a few others that would be good to have in there.

可能还有其他一些东西也适合放在那里。

For men and women, sex hormone binding globulin, SHBG.

对于男性和女性，性激素结合球蛋白（SHBG）。

And for women especially, progesterone and prolactin, and any of the progestins are going to be important.

尤其对于女性来说，黄体酮和催乳素以及任何孕激素都非常重要。

And of course, for women, the trick is going to be when you get your blood taken with respect to your hormone cycle, your ovulatory cycle, and to try to make that at least consistent from test to test, not necessarily having to go in both during the follicular and the luteal phase of your cycle, but always going in during mid-follicular or mid-luteal, and that can be challenging to do perhaps.

当然，对于女性来说，诀窍在于当您根据激素周期、排卵周期进行抽血时，并尝试使每次测试至少保持一致，不一定必须在周期的卵泡期和黄体期都进行抽血，但总是在卵泡中期或黄体中期抽血，这可能是一项挑战。

But that's going to be important because of course, those are widely fluctuating levels across the cycle.

但这很重要，因为当然，这些水平在整个周期内波动很大。

But unless you're really obsessed with your hormone levels, and analyzing them, taking them at multiple times throughout your menstrual cycle, probably not necessarily unless you're starting to think about conceiving, or there's some issue, PCOS or other issue.

但除非你真的很关注你的激素水平，并分析它们，在整个月经周期多次服用它们，否则可能不一定，除非你开始考虑怀孕，或者有一些问题，多囊卵巢综合症或其他问题。

OK.

好的。

I find that I need to do NSDR after working out.

我发现锻炼后我需要做NSDR。

Any thoughts on this?

对此有什么想法吗？

Yes.

是的。

Well, first of all, I'm glad you're using NSDR, zero cost tool, known to replenish mental and physical vigor, works oh so well.

嗯，首先，我很高兴你使用 NSDR，零成本工具，众所周知可以补充精神和身体活力，效果非常好。

I think it's great.

我认为这很棒。

I think it probably is accelerating your recovery.

我认为这可能会加速你的康复。

I think this tells me that you're probably working out really hard and hopefully not too long.

我认为这告诉我，您可能正在非常努力地锻炼，但希望不会太久。

If you find that you work out in the morning and then you're really, really sleepy in the afternoon and the next day, you might be working out too long or too hard.

如果您发现早上锻炼了，然后下午和第二天就非常非常困，那么您可能锻炼时间太长或太辛苦。

So maybe ratchet back the intensity a little bit or the duration.

因此，也许可以稍微降低强度或持续时间。

It's amazing how great we can feel when we work out to 80% to 90% of our maximum output and duration.

当我们锻炼到最大输出量和持续时间的 80% 到 90% 时，我们会感到多么棒。

And we did this the other day.

前几天我们就这么做了。

We went out for a little jog, run, bounding, skipping, jumping jack thing, and stopped at like 80% to 90% of maximum and went about the rest of the day and evening feeling great.

我们出去慢跑、跑步、弹跳、跳绳、跳开合等，然后在最大强度的 80% 到 90% 处停下来，在白天和晚上的剩余时间里感觉很棒。

If you do this consistently, you'll find you have more energy.

如果你坚持这样做，你会发现你有更多的能量。

And there's actually a lot of solid physiology and physics to support why that is.

实际上有很多可靠的生理学和物理学来支持这一点。

As opposed to if you go to the gym and you do every set to failure, or even every exercise, you include one set to failure, and you're grinding out four straps, or you're-- I don't know what kind of exercise you're doing.

与此相反，如果你去健身房，每组都做到力竭，甚至每项练习，你都包括一组到力竭，你会磨掉四根带子，或者你——我不知道你在做什么类型的运动。

Or you're running more and more distance each day or with more intensity.

或者您每天跑步的距离越来越长或强度越来越大。

It's understandable how one gets kind of drawn to or addicted to that burn or the effort.

人们对那种燃烧或努力的兴趣或上瘾是可以理解的。

But keep in mind, that is stress.

但请记住，这就是压力。

You're stressing the body to produce a certain kind of adaptation, either endurance, or strength, or hypertrophy, or et cetera adaptation.

你给身体施加压力，以产生某种适应，要么是耐力，要么是力量，要么是肥大，或者等等适应。

So there's real beauty in learning to love working out hard but to leaving the gym or ending the run with 10% to 20% of the gas in the tank.

因此，学会热爱努力锻炼，但离开健身房或在油箱里还有 10% 到 20% 的汽油的情况下结束跑步，这才是真正的美妙之处。

And knowing that you can come back and do more, and you actually want to do more.

并且知道你可以回来做更多事情，而且你实际上想做更多事情。

It increases vigor, as opposed to taking yourself over that cliff even a slight 10% to 20% and then finding that you're kind of depleted.

它会增加活力，而不是让自己越过悬崖，哪怕只是轻微的 10% 到 20%，然后发现自己有点精疲力竭。

And this is something that we don't hear enough about because most people that are into fitness are into pushing themselves.

我们对此了解得还不够多，因为大多数健身的人都会强迫自己。

It's also true for work.

对于工作来说也是如此。

I think some of the best advice I ever got in the professional landscape was when I was a graduate student at UC Berkeley.

我认为我在职业领域得到的一些最好的建议是当我在加州大学伯克利分校读研究生时。

And an excellent neurologist by the name of Bob Knight said the key is to figure out how much can you work each day consistently?

一位名叫鲍勃·奈特（Bob Knight）的优秀神经科医生表示，关键是要弄清楚你每天能持续工作多少？

If that's four hours a day, fine.

如果每天四个小时就好了。

If that's eight hours a day, fine.

如果每天八小时就好了。

We're talking with weekend breaks because that was in the era of weekend breaks.

我们谈论周末休息是因为那是在周末休息的时代。

Maybe a weekend every once in a while where you have a deadline.

也许每隔一段时间就有一个周末，你就会有最后期限。

But by thinking about what you personally can really do consistently while maintaining sleep, and mental health, and physical health, you're going to go a lot further than doing like, for instance, what I did, which was maniac and working 100 hour weeks as a graduate student and then ending up sick four times a year and missing out on a bunch of days when I could have been in lab.

但是，通过思考你个人在保持睡眠、心理健康和身体健康的同时真正可以持续做的事情，你会比像我所做的那样走得更远，作为一名研究生，我疯狂地每周工作 100 个小时，然后每年生病四次，错过了很多本可以在实验室的日子。

So these days, I try and get as much focused work done as possible but try and make that as consistent as possible, if not from every day to the next, over time.

因此，这些天，我尝试尽可能多地完成重点工作，但尝试使其尽可能一致，即使不是从每天到下一天，随着时间的推移。

Figure out what those averages are, and don't be ashamed of those averages.

弄清楚这些平均值是什么，不要为这些平均值感到羞耻。

I would say declare those averages to people, so they know what to expect.

我想说向人们公布这些平均值，这样他们就知道会发生什么。

And the fact that you can do more does not necessarily mean that you should do more because I think one of the best pieces of advice I ever got in the world of fitness is more important than training hard, more important than doing any particular exercise, more important than anything is to not get hurt.

事实上，你可以做得更多并不一定意味着你应该做得更多，因为我认为我在健身界得到的最好的建议之一是比刻苦训练更重要，比做任何特定的锻炼更重要，比任何事情都更重要的是不要受伤。

Because if you get hurt, you can't train.

因为如果你受伤了，你就无法训练。

So I love that you're doing NSDR after training.

所以我喜欢你在训练后做 NSDR。

I love that you're making that part of your practice.

我喜欢你把这作为你练习的一部分。

But maybe also throttle back a little bit because you said I have to do it after training.

但也许也可以稍微减少一点，因为你说我必须在训练后这样做。

Maybe throttle back a little bit on the duration or intensity of exercise and see how you feel.

也许可以稍微减少运动的持续时间或强度，看看您的感觉如何。

What can we do to optimize the functioning of our gut-brain axis?

我们可以做些什么来优化肠脑轴的功能？

That's very simple.

这很简单。

Get enough sleep.

保证充足的睡眠。

In addition to that, avoid excessive intake of antibiotics.

除此之外，避免过量摄入抗生素。

But if your doctor prescribes them, take them.

但如果您的医生开了它们，请服用它们。

I am a believer in antibiotics, OK?

我相信抗生素，好吗？

Before the internet jumps on me, I'm not anti-antibiotic.

在互联网对我产生影响之前，我并不反对抗生素。

I always want to say.

我总想说。

That I'm not anti-antibiotic.

我不抗抗生素。

I am not pro-antibiotic, but I am pro-probiotics.

我不支持抗生素，但我支持益生菌。

I'm probiotic.

我是益生菌。

So I think you should ingest one to four servings of low sugar fermented foods per day.

所以我认为你每天应该摄入一到四份低糖发酵食品。

So sauerkraut, kimchi, natto, or kefir, or otherwise, whatever you like and fits with your nutrition preferences and plan.

因此，酸菜、泡菜、纳豆或开菲尔，或其他任何你喜欢的、符合你的营养偏好和计划的东西。

I think it's also very important that you don't overuse antiseptics, like antiseptic mouthwashes, and hand rinses, and all that stuff.

我认为不要过度使用抗菌剂，例如抗菌漱口水、洗手液等，这一点也非常重要。

This was all discussed on a podcast episode I did with Dr. Justin Sonnenburg on the Huberman Lab podcast, which is just to say that Justin, who's a professor at Stanford and is amazing, even said that he lets his kids eat lunch when they've been playing outside without washing their hands before eating lunch because he wants the probiotic makeup of their gut to be diverse, including from outside.

这一切都在我与 Justin Sonnenburg 博士在 Huberman Lab 播客上做的一期播客节目中讨论过，这只是说贾斯汀，斯坦福大学的一名教授，很了不起，甚至说他让他的孩子在外面玩耍时吃午餐，而不是在吃午餐前洗手，因为他希望他们肠道中的益生菌组成是多样化的，包括来自外部的益生菌。

Now I'm presuming that's not a public park.

现在我假设那不是一个公园。

I'm assuming it's their yard.

我猜那是他们的院子。

So we're not talking about gross stuff being on their hands.

所以我们不是在谈论他们手上有什么恶心的东西。

We're talking about a little dirt here and there.

我们在这里和那里谈论一些污垢。

It turns out owning a pet increases the diversity of your microbiome.

事实证明，养宠物可以增加微生物组的多样性。

Lots of things like that.

诸如此类的事情还有很多。

You don't want to go around licking people's pets.

你不想到处舔别人的宠物。

It's OK to let them lick you.

让他们舔你也没关系。

And depending on what your preferences are, but don't lick them.

取决于你的喜好，但不要舔它们。

But when you interact with people, you shake their hands or pets, you're increasing the diversity of your microbiome.

但当你与人互动时，与他们握手或与宠物握手时，你就增加了微生物组的多样性。

When you eat low sugar fermented foods, you want to make sure also you get enough fiber, both prebiotic and probiotic fiber.

当您吃低糖发酵食品时，您需要确保获得足够的纤维，包括益生元纤维和益生菌纤维。

So fruits and vegetables.

所以水果和蔬菜。

The fiber debate for me just makes me roll my eyes.

对我来说，关于纤维的争论让我翻白眼。

I mean, it's so clear that fiber is good for us, for gut motility and for offsetting cancers of the gut.

我的意思是，很明显纤维对我们有好处，有利于肠道蠕动和抵消肠道癌症。

I mean, I realize there are the people out there who are really into elimination diets where they just only eat meat.

我的意思是，我意识到有些人真正热衷于消除饮食，他们只吃肉。

But I mean, there's just so much good data on fiber, especially from fibrous vegetables.

但我的意思是，有很多关于纤维的良好数据，尤其是来自纤维蔬菜的数据。

It just seems like what, yes.

看起来就像什么，是的。

I mean, it's almost silly that we have the debate frankly.

我的意思是，我们坦率地进行辩论几乎是愚蠢的。

But I'm sure someone out there who's pure carnivore will be shouting.

但我确信纯肉食动物一定会大喊大叫。

But guess what?

但你猜怎么着？

You're shouting and you're constipated.

你大喊大叫并且便秘。

Last question.

最后一个问题。

Regarding the subject on tongue cleaning from the oral health episode, can you please share a bit on brushing tongue, scraping tongue, and generally how best to clean the tongue?

关于口腔健康专题中关于清洁舌头的话题，您能分享一下刷舌头、刮舌头以及一般如何最好地清洁舌头吗？

So tongue cleaning came up on the oral health episode.

因此，清洁舌头就出现在口腔健康节目中。

I talked to four different dentists and a periodontist in preparation for that episode.

为了准备这一集，我与四位不同的牙医和一位牙周病医生进行了交谈。

Almost all of them, remarkably, extraordinarily converged on the same advice except for some slight deviations around frequency of flossing.

值得注意的是，除了在使用牙线的频率方面存在一些细微的偏差之外，几乎所有的人都非常一致地达成了相同的建议。

It's kind of cool, right?

这有点酷，对吧？

A field where almost everybody seems to agree.

几乎每个人似乎都同意这个领域。

I realize that it isn't the hugest sample size, but I picked them from diverse locations, backgrounds, trainings, et cetera.

我意识到这不是最大的样本量，但我从不同的地点、背景、培训等中挑选了它们。

Every one of them said brush and floss your teeth.

他们每个人都说刷牙并用牙线清洁牙齿。

Every one of them said antiseptic, alcohol-based mouthwashes are bad.

他们每个人都说含酒精的抗菌漱口水不好。

And every single one of them said that brushing your teeth before sleep is especially important because at night, you produce less saliva, and you want to be able to remineralize your teeth, that is fill in cavities that are starting to form brush.

他们每个人都说，睡前刷牙尤其重要，因为在晚上，您产生的唾液较少，并且您希望能够使牙齿重新矿化，即填充开始形成刷子的蛀牙。

So brush your teeth, floss ideally as well before sleep, but at least brush.

因此，最好在睡觉前刷牙、使用牙线，但至少要刷牙。

And of course, in the morning too, for everyone's sake.

当然，为了大家的缘故，早上也是如此。

But if we're talking about tongue brushing and scraping, it was clear that tongue scraping was advised if done correctly, OK?

但如果我们谈论的是刷舌和刮舌，很明显，如果做得正确，建议刮舌，好吗？

Because there are certain bacteria that grow on the tongue that you don't want there.

因为舌头上生长着某些您不希望存在的细菌。

And that scraping can help with the turnover of healthy bacteria there in addition to removing some of the bad bacteria.

除了去除一些有害细菌之外，刮擦还可以帮助健康细菌的更新。

But that most people scrape their tongue too hard.

但大多数人都太用力地刮舌头了。

And rather, it would be wise to brush your tongue gently with a soft toothbrush.

相反，明智的做法是用软牙刷轻轻刷舌头。

And by the way, you should also use a soft brush for your teeth but not the same one that you use for tongue brushing.

顺便说一句，您还应该使用软刷来刷牙，但不要使用与刷舌头相同的刷子。

So the takeaway that I was told, and it makes a lot of sense to me based on what I know now about the biology, physiology, and care of the mouth is that you want to use a different soft toothbrush to brush your tongue than the soft brush that you use to brush your teeth and that you do not need to use anything on it.

因此，根据我现在对口腔的生物学、生理学和护理的了解，我得到的结论对我来说很有意义，那就是你想使用与刷牙所用的软毛刷不同的软毛牙刷来刷舌头，并且你不需要在上面使用任何东西。

But if you wanted to put a little bit of salt and baking soda, that is perfectly fine.

但如果你想放一点盐和小苏打，那就完全没问题了。

A lot of people wonder whether or not baking soda scrapes the enamel off the teeth.

很多人想知道小苏打是否会刮掉牙齿上的珐琅质。

It actually is low on the abrasion scale.

事实上，它的磨损程度很低。

Dentists have, believe it or not, an abrasion scale with a list of things of how much enamel it scrapes off at a given pressure.

不管你信不信，牙医有一个磨损量表，上面列出了在给定压力下刮掉多少牙釉质的信息。

These dentists have done their work.

这些牙医已经完成了他们的工作。

It's really, really cool.

这真的非常非常酷。

I can't say I always liked dentists.

我不能说我一直喜欢牙医。

I didn't like going to the dentist.

我不喜欢去看牙医。

They always seem like nice people.

他们看起来总是好人。

But now I have newfound respect for dentists.

但现在我对牙医有了新的尊重。

They really care about their craft, and oral health has been kind of pushed to the back seat of the different aspects of health.

他们真的很关心自己的手艺，而口腔健康在健康的不同方面已经被推到了次要地位。

I consider it one of the major pillars of mental health and physical health because taking care of your teeth, your gums, your mouth, including your oral microbiome is critical for cardiovascular health.

我认为它是心理健康和身体健康的主要支柱之一，因为照顾好你的牙齿、牙龈、口腔，包括口腔微生物组对于心血管健康至关重要。

It's critical for brain health.

这对大脑健康至关重要。

One of the bad bacteria, Streptococcus mutans, that can proliferate in the mouth, especially after eating sugary foods, can make it through the blood-brain barrier.

变形链球菌是一种坏细菌，它可以在口腔中增殖，尤其是在吃了含糖食物后，可以穿过血脑屏障。

And maybe, it's thought one of the causes of dementia, can disrupt your neurons.

据认为，痴呆症的原因之一可能会破坏您的神经元。

Your brain and body is a system.

你的大脑和身体是一个系统。

Everything is talking to everything else.

一切都在与其他一切交谈。

And so yeah, brush your tongue but use a separate soft brush to do that and replace it every few weeks to months.

所以，是的，刷舌头，但要使用单独的软刷，并每隔几周到几个月更换一次。

I suppose get expensive but probably not as expensive as some of the other health issues that were just described.

我想会很贵，但可能不像刚才描述的其他一些健康问题那么贵。

So I appreciate that question.

所以我很欣赏这个问题。

We didn't talk about oil pulling on the podcast.

我们没有在播客上谈论石油拉动。

A lot of people asked about that.

很多人都问过这个问题。

Some people like to swish oil and then spit it out as a way.

有些人喜欢用漱口油然后吐出来的方式。

That's oil pulling for oral health.

这就是为了口腔健康而进行的油拔法。

All the dentists I spoke to said nah, not big fans of oil pulling.

我采访过的所有牙医都说不，他们不太热衷于油拔。

But none of them said it would be particularly bad.

但他们都没有表示情况会特别糟糕。

So if you enjoy it or you think it works for you, great.

因此，如果您喜欢它或者您认为它对您有用，那就太好了。

But none of them really pointed to any clear evidence that it was going to be beneficial.

但他们都没有真正指出任何明确的证据表明这将是有益的。

So I was told that was the last question, and we are coming up on the hour.

有人告诉我这是最后一个问题，我们准时回答。

Again, I want to thank everybody for joining this AMA.

我要再次感谢大家参加本次 AMA。

I'm doing this from Australia.

我在澳大利亚做这件事。

Sydney, Australia.

澳大利亚悉尼。

What's interesting down here is because we are below the equator, everything is reversed, right?

这里有趣的是因为我们位于赤道以下，所以一切都是相反的，对吗？

So this was actually-- it's being presented to you.

所以这实际上是呈现给你们的。

I'm actually upside down, but they turned the camera, so I would appear right side up to you.

我实际上是上下颠倒的，但他们转动了摄像机，所以我会出现在你面前。

Also, when I'm down here, I drink my AG1.

另外，当我在这里的时候，我会喝我的 AG1。

Normally, I swish it counterclockwise, but I notice here, reflexively, I'm swishing it clockwise.

通常，我逆时针旋转它，但我注意到这里，我条件反射地顺时针旋转它。

So anyway, lots of interesting stuff going on.

无论如何，发生了很多有趣的事情。

We'll talk about how that all works.

我们将讨论这一切是如何运作的。

It's not through the vestibulo-ocular reflex it turns out but maybe on a future episode of the podcast about the relationship between location relative to the equator and neural functioning.

事实证明，这并不是通过前庭眼反射，而是可能在播客的未来一集中关于相对于赤道的位置与神经功能之间的关系。

And I'm just kidding.

我只是开玩笑。

But what I'm not kidding about is I appreciate that you tuned in.

但我不是在开玩笑，我很感谢你的收听。

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。