AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More

Hi, everyone.

大家好。

I'm delighted to kick off this premium subscriber AMA.

我很高兴启动本次高级订户 AMA。

And today I have some great announcements to make, including the fact that we have now expanded our Scicomm That is the parent company of the Huberman Lab podcast, as some of you know.

今天我要宣布一些重大消息，包括我们现在扩大了 Scicomm 的规模，正如你们中的一些人所知，Scicomm 是 Huberman Lab 播客的母公司。

We've expanded our Scicomm Huberman Lab podcast philanthropy to support great, exciting science that is going to directly relate to mental health, physical health, and performance tools in the very near future.

我们扩大了 Scicomm Huberman Lab 播客慈善事业，以支持伟大、令人兴奋的科学，这些科学将在不久的将来与心理健康、身体健康和性​​能工具直接相关。

And we've been able to do that thanks to all of you because we use a significant portion of the funds from the premium channel subscribers to support exciting work on humans.

我们之所以能够做到这一点，要感谢你们所有人，因为我们使用付费频道订阅者提供的很大一部分资金来支持令人兴奋的人类工作。

So these are laboratories working on questions such as improving mental health, physical health, and performance from a variety of approaches at all major universities.

这些实验室致力于研究各种问题，例如通过所有主要大学的各种方法改善心理健康、身体健康和表现。

And we've supported work at Stanford, Columbia University, University of Oregon coming up.

我们支持斯坦福大学、哥伦比亚大学、俄勒冈大学即将开展的工作。

We're actually supporting some programs related to student training and teaching in the realm of neuroscience and happiness.

我们实际上正在支持一些与神经科学和幸福领域的学生培训和教学相关的项目。

So some really exciting, groundbreaking areas all made possible thanks to you and the fact that we now have three dollar for dollar matches from exceptional donors.

因此，一些真正令人兴奋的、开创性的领域都成为可能，这要归功于你们，以及我们现在从杰出捐助者处获得的三美元对美元的匹配。

When we started this premium subscription model to support science, we had one, still have this one, absolutely spectacular dollar for dollar donor match from the Tiny Foundation.

当我们开始这种高级订阅模式来支持科学时，我们有一个，现在仍然有这个，来自 Tiny 基金会的绝对壮观的美元对美元捐助者匹配。

And now two others have joined in.

现在另外两人也加入了。

So for every dollar that is used from the premium channel to support these exciting areas of research, we now have $3 being donated to match that $1.

因此，对于从高级渠道用于支持这些令人兴奋的研究领域的每一美元，我们现在都会捐赠 3 美元来匹配这 1 美元。

So we essentially have a 4x what we would otherwise give in terms of supporting exciting new research on humans in various laboratories at Stanford and elsewhere.

因此，在支持斯坦福大学和其他地方的各个实验室的令人兴奋的人类新研究方面，我们基本上付出了四倍的努力。

I'll just touch on a few areas that we are supporting going forward.

我将仅谈及我们今后支持的一些领域。

This is not an exhaustive list.

这不是一份详尽的清单。

But for instance, we are supporting some exciting work using deliberate heat exposure to treat symptoms of depression, a really interesting and forward-looking approach to treating depression for which there's already some really exciting preliminary results.

但例如，我们正在支持一些令人兴奋的工作，使用故意的热暴露来治疗抑郁症症状，这是一种非常有趣且具有前瞻性的治疗抑郁症的方法，并且已经有了一些非常令人兴奋的初步结果。

We are going to be supporting work on goal setting at New York University.

我们将支持纽约大学的目标设定工作。

This is really exciting work.

这真是一项令人兴奋的工作。

Many, many people struggle with goal setting and habit formation that can serve them in their career and in their personal life and fitness goals, health goals.

很多很多人都在为目标设定和习惯养成而苦苦挣扎，而这些目标和习惯的形成可以为他们的职业生涯、个人生活、健身目标、健康目标服务。

This work directly relates to that.

这项工作与此直接相关。

In other words, you're supporting that work.

换句话说，你支持这项工作。

We are also supporting work on immune system, nervous system interactions.

我们还支持免疫系统、神经系统相互作用的研究。

This is an area of science that's now really progressing quickly that explores how, especially in babies, and kids, and young adults, but also in more mature adults, interactions between the brain and nervous system and the immune system can cause all sorts of interesting susceptibilities, but also patterns of resilience in people that do specific things as it relates to supporting their immune system.

这是一个正在快速发展的科学领域，它探索大脑、神经系统和免疫系统之间的相互作用如何引起各种有趣的易感性，特别是在婴儿、儿童和年轻人中，而且在更成熟的成年人中，以及在做与支持免疫系统有关的特定事情时人们的适应力模式。

So thanks to you and these dollar for dollar matching donors, we are able together, but mainly thanks to you, to support these exciting areas of human research.

因此，感谢您和这些同等金额的捐助者，我们能够共同支持这些令人兴奋的人类研究领域，但主要是感谢您。

And as the data come in, we are going to relay what the new findings are and, of course, translate those where appropriate to protocols for improving mental health, physical health, and performance.

随着数据的到来，我们将传达新的发现，当然，也会将这些发现转化为适当的方案，以改善心理健康、身体健康和表现。

So I want to extend a deep, deep, deep message of gratitude to you for supporting science, for supporting new research, and for supporting the evolution of new data to serve humanity.

因此，我想向你们表达深深、深深、深深的谢意，感谢你们支持科学、支持新研究、支持新数据的演变以服务人类。

Thank you ever so much.

非常感谢你。

OK, so without further ado, let's get to answering your questions about mental health, physical health, and performance.

好吧，话不多说，让我们开始回答您有关心理健康、身体健康和表现的问题。

The first question comes from Robert.

第一个问题来自罗伯特。

And the question is, is there any way to repair thinning skin as we age?

问题是，有什么方法可以修复随着年龄增长而变薄的皮肤吗？

I'm 77 years old.

我今年77岁了。

And in the last few years, the skin on my arms has gotten noticeably thinner.

在过去的几年里，我手臂上的皮肤明显变薄了。

Thank you.

谢谢。

Well, thank you for this question.

嗯，谢谢你提出这个问题。

It's a very timely question, given that we just had a solo episode.

鉴于我们刚刚有一个单独的剧集，这是一个非常及时的问题。

I did a solo episode about skin health and appearance on the podcast.

我在播客上做了一个关于皮肤健康和外观的独奏节目。

I should mention that episode was reviewed by a derm oncologist.

我应该提到的是，该事件是由皮肤肿瘤学家审查的。

I consulted with different dermatologists prior to that episode.

在那次事件之前，我咨询了不同的皮肤科医生。

And my general sense is that it's been received very well.

我的总体感觉是它反响很好。

There are a few areas within the skin health and appearance field that are of controversy, mainly around sunscreens.

在皮肤健康和外观领域，有一些领域存在争议，主要是围绕防晒霜。

I'll just go on record saying that it's very clear that excessive sun exposure will age skin more rapidly.

我要郑重声明，很明显，过度日晒会使皮肤加速老化。

That's just categorically true.

这是绝对正确的。

So if anyone's debating that, there's an issue there.

因此，如果有人对此进行辩论，那就有问题了。

There shouldn't be any debate about that.

对此不应该有任何争论。

It's absolutely true that sunscreen can help.

防晒霜确实有帮助。

And there are three major forms of sunscreen.

防晒霜主要分为三种形式。

This relates how to protect skin from thinning.

这关系到如何防止皮肤变薄。

One is a physical barrier.

一是物理屏障。

Pretty much nobody disputes a physical barrier, a hat, a long sleeve shirt, long pants, et cetera.

几乎没有人对物理屏障、帽子、长袖衬衫、长裤等提出异议。

However, those don't always cover all the areas of the body that need sun protection such as the ears, the back of the neck, portions of the face, and so forth.

然而，这些并不总是覆盖身体需要防晒的所有区域，例如耳朵、颈后、脸部的某些部分等。

When it comes to sunscreens, sometimes called sun blocks, I think there's general agreement that the sunscreens-- and I'll use sunscreen and sun block interchangeably-- that are mineral-based, that is inorganic, meaning that the active ingredients are either zinc oxide, or titanium dioxide, or some combination of those up to a concentration of 25%, are generally deemed safe by most all dermatologists.

当谈到防晒霜（有时称为防晒霜）时，我认为人们普遍认为防晒霜（我将交替使用防晒霜和防晒霜）是基于矿物的，即无机的，这意味着活性成分是氧化锌或二氧化钛，或浓度高达 25% 的某些组合，大多数皮肤科医生通常认为是安全的。

Now, there are some people who will point out that there's some controversy around certain forms of titanium dioxide.

现在，有些人会指出，某些形式的二氧化钛存在一些争议。

The evidence for that, however, is not conclusive.

然而，这方面的证据并不是决定性的。

I would say that if you're really, really concerned about any of that, then just stick with a pure zinc oxide formula up to 25%.

我想说的是，如果您真的非常担心其中任何一个，那么只需坚持使用高达 25% 的纯氧化锌配方即可。

Why would people not use zinc oxide formulas?

为什么人们不使用氧化锌配方？

Well, they tend to be kind of pasty.

嗯，它们往往有点糊状。

And they don't spread on very easily compared to some other sunscreen formulas.

与其他一些防晒霜配方相比，它们不容易扩散。

Sunscreens that are, quote unquote, "chemical based", everyone will say, well, everything is a chemical.

防晒霜是“化学基”的，每个人都会说，好吧，一切都是化学物质。

Yes, but they're chemical based.

是的，但它们是基于化学的。

They use a different approach to blocking, or reflecting, or absorbing UV rays.

他们使用不同的方法来阻挡、反射或吸收紫外线。

Those do indeed have some controversy around them.

这些确实存在一些争议。

There are a few studies in which very large amounts of those chemical-containing sunscreens-- these are chemicals like oxybenzone, et cetera-- are applied to the skin.

有一些研究将大量含有化学物质的防晒霜（例如氧苯酮等化学物质）涂抹在皮肤上。

And they do make it into general circulation.

它们确实进入了大众流通。

They do blood draws.

他们抽血。

They see that some of these chemicals can be endocrine disruptors, leading some people to believe that chemical-based, or sunscreens that contain some of these chemicals, are to be avoided.

他们发现其中一些化学物质可能会干扰内分泌，导致一些人认为应避免使用化学物质或含有其中一些化学物质的防晒霜。

Now, I want to be very clear on my stance, which is if you need sun protection and the choice is either to use those types of sunscreens occasionally versus no sun protection, I would say probably better to just use them.

现在，我想非常明确地表明我的立场，即如果您需要防晒并且选择是偶尔使用这些类型的防晒霜还是不使用防晒霜，我想说可能最好只使用它们。

But if you are picking a sunscreen, a.k.a.

但如果您正在选择防晒霜，又名

Sunblock, where you are going to be using it all summer or very frequently, well, in that case, probably best to go with a mineral-based sunscreen because you'll be doing more frequent exposure application.

防晒霜，如果您整个夏天或非常频繁地使用它，那么，在这种情况下，可能最好使用矿物防晒霜，因为您将进行更频繁的暴露应用。

And then, of course, there are people that will argue that the chemical-based sunscreens are, in fact, fine.

当然，有些人会认为化学防晒霜实际上很好。

And if that's your threshold, meaning that there isn't enough conclusive evidence that they're problematic, then that's fine.

如果这是你的阈值，意味着没有足够确凿的证据表明它们有问题，那么没关系。

So those are the three general categories.

这些是三个一般类别。

But yes, sun will damage the skin.

但是，阳光确实会损伤皮肤。

That doesn't mean you shouldn't get any sun exposure to your skin.

这并不意味着您的皮肤不应该暴露在阳光下。

Turns out that generating vitamin D, of course, getting your circadian rhythms right, hormone production, et cetera, actually requires some exposure to sunlight.

当然，事实证明，生成维生素 D、保持正确的昼夜节律、激素生成等实际上都需要接触一些阳光。

You just don't want to do it during the highest UV index portions of the day, like the middle of the day.

您只是不想在一天中紫外线指数最高的时段（例如中午）这样做。

You don't want to burn.

你不想燃烧。

However, and please note this, you do not have to burn in order to put yourself at a greater risk for skin cancer.

然而，请注意这一点，您不一定要烧伤才能使自己面临更大的皮肤癌风险。

So avoid burns, but avoid excessive sun exposure for you as well.

因此，要避免灼伤，但也要避免过度暴露在阳光下。

Now, back to Robert's question.

现在，回到罗伯特的问题。

The skin is thinning.

皮肤变薄。

Why is it thinning?

为什么会变薄？

Well, as we get older, the composition of the proteins in skin-- and there are many different proteins-- but in particular the collagen and elastin start to either mutate or weaken.

嗯，随着年龄的增长，皮肤中蛋白质的组成（有许多不同的蛋白质），尤其是胶原蛋白和弹性蛋白开始变异或减弱。

There could be less production of these.

这些产品的产量可能会减少。

The skin sometimes loses moisture as well.

皮肤有时也会失去水分。

And the basic solution to this is the following.

基本的解决方案如下。

We know that sun protection will help.

我们知道防晒会有帮助。

We also know-- and I cover this in the episode-- that there is some evidence-- I would say it's moderate evidence.

我们还知道——我在这一集中谈到了这一点——有一些证据——我想说这是温和的证据。

It's not extremely strong.

它不是非常强。

It's not weak-- that ingestion of collagen proteins, believe it or not, can improve skin elasticity.

不管你信不信，摄入胶原蛋白并不弱，可以改善皮肤弹性。

And the appearance of smoothness and plumpness as it's subjectively rated in these studies.

以及这些研究中主观评价的光滑度和丰满度的外观。

You might ask yourself, well, how is that?

你可能会问自己，嗯，怎么样？

Is it that you ingest collagen?

是不是吃了胶原蛋白？

And by the way, people typically do this at dosages of anywhere from you'll see as low as 5 grams per day, but as high as 30 grams per day of collagen protein.

顺便说一句，人们通常会以每天 5 克至 30 克的胶原蛋白剂量进行此操作。

Typically, there's some vitamin C in there as well, which seems to help its absorption or utilization.

通常，其中还含有一些维生素 C，这似乎有助于其吸收或利用。

And they will observe in these studies over time some improved elasticity, appearance of smoothness and plumpness of the skin.

随着时间的推移，他们将在这些研究中观察到皮肤弹性、光滑度和丰满度的改善。

So should you ingest collagen protein?

那么你应该摄入胶原蛋白吗？

Well, the results are, again, statistically significant.

嗯，结果再次具有统计学意义。

But they're not overwhelming in the sense that you're not going to reverse all the thinning and what appears to be a kind of local sagging of the skin completely by ingesting collagen.

但从某种意义上说，它们并不是压倒性的，因为你不会通过摄入胶原蛋白来完全逆转所有的皮肤变薄和局部下垂的情况。

But it can help.

但它可以提供帮助。

Collagen can be ingested through things like bone broth.

胶原蛋白可以通过骨汤等食物摄入。

By the way, collagen is a composition of not just skin, but of tendon, and ligaments, and things of that sort.

顺便说一句，胶原蛋白不仅是皮肤的成分，还包括肌腱、韧带等类似物质。

Typically, people will get their collagen in powdered form.

通常，人们会获取粉末状的胶原蛋白。

It's relatively inexpensive.

它相对便宜。

There are a lot of different forms of this from fish, from animal sources.

这种物质有很多不同的形式，来自鱼类和动物来源。

There are some plant-based sources.

有一些植物来源。

It's a little unclear whether or not those are as good.

有点不清楚这些是否那么好。

But in any event, 5 to 30 grams, typically 15 to 30 grams in most of the studies does seem to be moderately effective in improving skin elasticity, plumpness, and appearance of smoothness.

但无论如何，5 至 30 克（在大多数研究中通常为 15 至 30 克）似乎确实对改善皮肤弹性、丰满度和光滑度有一定效果。

So that's one area.

这就是一个领域。

The other area where there's some interesting research is red light exposure.

另一个有一些有趣研究的领域是红光暴露。

So red light exposure is an interesting one because, of course, in sunlight we have full spectrum light.

因此，红光曝光是一件有趣的事情，因为当然，在阳光下我们有全光谱光。

If you ever put a prism out and you get a light beam through it, you get the rainbow.

如果你拿出一个棱镜，让光束穿过它，你就会得到彩虹。

It includes red.

其中包括红色。

There are long wavelengths, a.k.a.

有长波长，又名。

red wavelengths of light.

光的红色波长。

I pause as I say red wavelengths because they're actually long wavelengths of light that appear red.

当我说到红色波长时我停顿了一下，因为它们实际上是看起来红色的长波长光。

And it has been shown that light panels that are emitting red light or near-infrared light or typically both can also improve skin appearance if done for about 10 to 15 minutes per day, maybe five days per week minimum over the course of a few months.

研究表明，如果在几个月的时间内每天使用约 10 至 15 分钟（可能每周至少使用 5 天），发射红光或近红外光或通常两者兼有的光板也可以改善皮肤外观。

Again, the results in those studies are statistically significant in many of those studies.

同样，这些研究的结果在许多研究中具有统计学意义。

And I would place them in the moderate result, meaning it's not a striking result.

我会把它们放在中等结果中，这意味着这不是一个引人注目的结果。

But you could imagine combining red light with the collagen.

但你可以想象将红光与胶原蛋白结合起来。

So you start to get perhaps a synergistic effect.

所以你可能会开始获得协同效应。

But those studies combining them have not been done.

但将它们结合起来的研究尚未完成。

It does seem that one of the best, that is dermatologists supported ways, to improve skin appearance is to ingest a retinoid.

皮肤科医生支持的改善皮肤外观的最佳方法之一似乎是摄入类维生素A。

Now, these are prescription drugs.

现在，这些都是处方药。

The retinoids do require that you work with a qualified dermatologist.

类维生素A确实需要您与合格的皮肤科医生合作。

They require that you stay out of the sun for some period of time because they can increase sensitivity to the sun.

它们要求您在一段时间内远离阳光，因为它们会增加对阳光的敏感性。

But they will improve collagen composition.

但它们会改善胶原蛋白的成分。

And that's from the inside out.

这是从内到外的。

And by the way, there are also some different supplements that one can take that can protect your skin so that you don't have to put sunscreen on.

顺便说一下，还有一些不同的补充剂可以保护你的皮肤，这样你就不必涂防晒霜了。

It's actually the extract of a vine.

它实际上是藤蔓的提取物。

I did not cover that on the skin health and appearance episode.

我没有涉及皮肤健康和外观事件。

But we very soon have a guest, Dr. Teo Soleymani, who is an expert dermatologist, oncologist, trained at Stanford, and Harvard, and UCLA, who is going to talk about the use of essentially sun guarding by the ingestion of certain compounds that change the chemical composition of the skin from the inside.

但我们很快就会迎来一位嘉宾，Teo Soleymani 博士，他是一位皮肤科医生、肿瘤学家，曾在斯坦福大学、哈佛大学和加州大学洛杉矶分校接受过培训，他将谈论通过摄入某些从内部改变皮肤化学成分的化合物来实现防晒的用途。

So that's very interesting.

这非常有趣。

He also added another tool for improving skin appearance-- and this is true for the face and for the arms, et cetera-- is the use of laser resurfacing.

他还补充了另一种改善皮肤外观的工具——对于面部和手臂等来说都是如此——就是使用激光换肤。

Now, this is not a cosmetic procedure as much as it is a procedure to remove the very top epidermal layer, the very, very superficial layer of dead keratinocytes and other cells of the skin as a means to reduce cancer risk.

现在，这不是一个整容手术，而是一个去除最顶层表皮层、非常非常表层的死亡角质形成细胞和皮肤其他细胞的手术，作为降低癌症风险的一种手段。

So he's a derm oncologist.

所以他是一名皮肤肿瘤学家。

It does have the consequence of making skin look quite a bit younger.

它确实具有使皮肤看起来更年轻的效果。

So it does work.

所以它确实有效。

And like anything in the realm of laser resurfacing and things of that sort, it does require a period of peeling, of staying out of sunlight and being really strict about that because the skin is more sensitive in the immediate days and even week after the laser resurfacing.

就像激光换肤和类似的事情一样，它确实需要一段时间的脱皮，远离阳光，并且对此非常严格，因为皮肤在激光换肤后的几天甚至一周内会更加敏感。

It was kind of remarkable for me to learn that this laser resurfacing and the arytenoids are very well supported by dermatologists as a preventative measure for certain forms, not all forms, but certain forms of skin cancers, and that they can dramatically improve the appearance of skin, that is to make it look more youthful.

对我来说，得知皮肤科医生非常支持激光换肤和杓状软骨作为某些形式（不是所有形式，而是某些形式的皮肤癌）的预防措施，并且它们可以显着改善皮肤的外观，即使其看起来更年轻，这对我来说是一件了不起的事情。

So certainly, that would work on the arms as well.

当然，这也适用于手臂。

So we're talking about collagen, red light, retinoids, laser resurfacing by a qualified dermatologist, or derm oncologist ideally.

因此，我们谈论的是胶原蛋白、红光、类维生素A、由合格的皮肤科医生或理想的皮肤肿瘤学家进行的激光换肤。

And the reason I emphasize the derm part is there are a lot of people who do kind of plastic and cosmetic work on skin who are probably very qualified.

我之所以强调皮肤部分，是因为有很多人从事皮肤整形和美容工作，他们可能非常有资格。

And then there's probably some who are not as qualified.

然后可能还有一些人不具备资格。

And there can be some real issues raised by using excessive laser power and things of that sort.

使用过多的激光功率和类似的东西可能会引发一些实际问题。

This is something I also touched on in the episode.

这也是我在剧集中谈到的内容。

So those are the four major ones.

这是四个主要的。

And then of course, eating a diet that's low inflammatory, so limiting fried and highly processed foods, of course, making sure that you're getting enough essential fatty acids in the form of either supplementing or ingesting fatty fish oils.

当然，饮食要低炎症，因此要限制油炸和高度加工的食物，确保您通过补充或摄入脂肪鱼油的形式获得足够的必需脂肪酸。

All of these sorts of things, fruits and vegetables, fiber, all the sorts of things that support healthy skin internally, some directly, some indirectly by virtue of the gut microbiome.

所有这些东西，水果和蔬菜，纤维，所有在内部支持健康皮肤的东西，有些是直接的，有些是通过肠道微生物组间接支持的。

So I think that's probably a sufficient answer.

所以我认为这可能是一个足够的答案。

I will add one last thing for your question, Robert.

罗伯特，我要为你的问题补充最后一件事。

It's very clear that the appearance of skin is also very supported by hydration and moisture.

很明显，皮肤的外观也受到水合作用和水分的支持。

So applying a regular moisturizer, a high quality moisturizer regularly.

因此，定期使用优质保湿霜。

Pick a non-fragranced moisturizer regularly to the arms.

定期选择无香型保湿霜涂在手臂上。

That will help as well.

这也会有帮助。

And then there's some more aggressive approaches that I'll talk about with Dr. Soleymani, things like hyaluronic acid and things of that sort that can help with the kind of plumpness or moisture of the skin.

然后，我将与 Soleymani 博士讨论一些更积极的方法，例如透明质酸之类的东西，可以帮助皮肤变得丰满或湿润。

But we'll hold off for that episode, which comes out in a few weeks.

但我们将推迟该集，该集将在几周后发布。

So thanks again for your question.

再次感谢您的提问。

I like to think that those are some actionable tools.

我认为这些是一些可行的工具。

And then depending on people's disposable income, time, and energy they want to devote to this, you could go with the zero cost one, the moderate cost one, or the combination of all of them, if you're able to.

然后，根据人们的可支配收入、时间和他们想为此投入的精力，如果可以的话，你可以选择零成本、中等成本或所有这些的组合。

OK, the next question comes from Jen Shah.

好的，下一个问题来自 Jen Shah。

How cold does the water need to be for cold therapy to be effective?

水需要冷到多冷才能有效？

This is a great question, especially since at least in the northern hemisphere, it's summer.

这是一个很好的问题，特别是因为至少在北半球现在是夏天。

And people are doing cold plunges more, cold showers.

人们越来越多地进行冷水浴、冷水淋浴。

Such an effective tool for shifting the state of your mind.

这是一个改变你的心态的有效工具。

Any debate about deliberate cold exposure to me that centers around metabolism or how long the dopamine increase lasts is kind of a trivial one in my estimation because what do we know for sure?

在我看来，任何关于故意暴露在寒冷环境中、围绕新陈代谢或多巴胺增加持续多长时间的争论都是微不足道的，因为我们能确定什么？

We know that deliberate cold exposure is very, very low cost or even cost saving if you use a cold shower because you're saving on the heating bill.

我们知道，故意暴露在寒冷环境中的成本非常非常低，如果您使用冷水淋浴，甚至可以节省成本，因为您可以节省取暖费。

We know that if you can afford a cold plunge or access a safe river, or stream, or cold plunge, great.

我们知道，如果您能负担得起冷跳水或进入安全的河流、小溪或冷跳水，那就太好了。

What do we know it does?

我们知道它有什么作用？

It changes your state.

它会改变你的状态。

It shifts your state.

它会改变你的状态。

It makes you more alert, not just while you're in there, but in the minutes and certainly up to an hour or more afterwards.

它让你变得更加警觉，不仅是当你在那里的时候，而是在几分钟内，当然在之后的一个小时或更长时间内。

And let's face it, rarely does it feel good getting in.

让我们面对现实吧，进入的感觉很少会很好。

Sometimes it feels good being in it because you're very, very warm before you get in it.

有时候，身处其中感觉很好，因为在进入之前你会感到非常非常温暖。

Maybe you came from a run or from the sauna.

也许您刚跑步或洗完桑拿。

But it always feels great getting out.

但出去总是感觉很棒。

And you always feel much better afterwards, provided you get the right stimulus, which is really what this question is about.

如果你得到正确的刺激，事后你总是感觉好多了，这就是这个问题的真正含义。

So what is the right stimulus?

那么什么是正确的刺激呢？

How cold?

有多冷？

Cold enough that you feel a bit uncomfortable and you want to get out, but you can safely stay in and you stay in for a little bit longer.

冷得让你感觉有点不舒服，想要出去，但你可以安全地待在里面，而且可以待得更久一点。

Now, I know that sounds vague.

现在，我知道这听起来很模糊。

But there has never been a systematic study of exactly how long to stay in at a given temperature at a given time of day.

但从来没有系统地研究过一天中特定时间在特定温度下到底要呆多久。

Why do I say at a given time of day?

为什么我说在一天中的特定时间？

Well, try doing a cold shower first thing in the morning.

好吧，尝试早上第一件事就是洗个冷水澡。

It can be pretty rough, pretty jarring.

它可能非常粗糙、非常刺耳。

Try doing it at night when you're tired.

尝试在晚上累的时候做。

Far bigger barrier to getting in that cold shower or cold plunge, unless you are particularly warm because you exited the sauna or exceptionally motivated.

进入冷水淋浴或冷水浴的障碍要大得多，除非您因为退出桑拿而感到特别温暖或特别有动力。

So the point is to make the water just cold enough that you would kind of retract from it, that you don't want to be in it, but not so that it's like an icy burn, so cold that it burns.

所以关键是要让水足够冷，让你可以退出水，让你不想再待在水里，但又不能让水像冰冷的烧伤一样冷，冷到会烧伤。

This is my opinion.

这是我的意见。

I like to do deliberate cold exposure in the following way.

我喜欢通过以下方式进行刻意的冷暴露。

I don't even do it for time.

我什至没有时间这样做。

I do it for what I call walls.

我这样做是为了我所说的墙。

So if you're having a hard time even persuading yourself to get in the thing, well, then that's one wall you need to get over.

因此，如果你很难说服自己参与其中，那么这就是你需要跨越的一堵墙。

And then if you get over that wall, which hopefully you do, you get in and you start to breathe very quickly.

然后，如果你越过那堵墙（希望你能做到），你就会进入并开始快速呼吸。

Just know that if it's very cold, you'll breathe quickly.

只要知道，如果天气很冷，你会呼吸很快。

And after about 20 seconds your ability to think clearly will come back online.

大约 20 秒后，您清晰思考的能力就会恢复正常。

That's right about the time that most people say that their hands or feet hurt.

这正是大多数人说他们的手或脚受伤的时候。

I do recommend putting your hands under-- it's not necessary-- but hands and feet under.

我确实建议把你的手放在下面——这不是必要的——但是手和脚放在下面。

If you're in the shower, getting your body as small as possible.

如果你正在淋浴，请让你的身体尽可能小。

Sometimes people will huddle in the shower.

有时人们会挤在一起洗澡。

If you really want to make it uncomfortable, you can raise your arms and get it in your armpits, which is especially cold.

如果你实在想让它不舒服，你可以举起手臂，把它放在腋下，特别冷。

But in any case, it should be uncomfortable.

但无论如何，应该会感到不舒服。

And then you should stay until you adapt to that.

然后你应该留下来直到你适应为止。

OK, so maybe that's 30 seconds.

好的，也许是 30 秒。

Maybe it's 10 seconds.

也许是10秒。

Maybe it's a minute.

也许只是一分钟。

And then I suggest getting out at that point.

然后我建议那时就退出。

So I would say anywhere from one to three minutes for most people, maybe 30 seconds if you're really experiencing a lot of mental barriers to getting in there.

所以我想说，对于大多数人来说，一到三分钟，如果你真的在进入那里时遇到了很多心理障碍，也许是 30 秒。

And it should be just cold enough that you don't want to be in there, that you want to get out, but that you can stay in for that one to three minutes safely.

温度应该足够冷，让你不想呆在那里，你想出去，但你可以安全地呆在里面一到三分钟。

Why do I say this?

我为什么这么说呢？

Well, if you get into very, very cold water, like 30 degree Fahrenheit water, and you're and really hyperventilating, you do run the risk of hypothermia.

嗯，如果你进入非常非常冷的水，比如 30 华氏度的水，并且你真的过度换气，你确实有体温过低的风险。

You run the risk of putting your cardiovascular system into shock.

您面临着心血管系统休克的风险。

I mean, is a real danger to these things.

我的意思是，这些东西确实存在危险。

And by the way, you should never, ever, ever do any kind of breathwork prior to getting into deliberate cold, prior to getting into very cold water because if you're doing a lot of exhaling, you're blowing off a lot of carbon dioxide.

顺便说一句，在故意感到寒冷之前，在进入非常冷的水中之前，你永远不应该做任何形式的呼吸工作，因为如果你进行大量呼气，就会排出大量二氧化碳。

That will limit your gasp reflex.

这会限制你的喘息反射。

And there have been people who have done cyclic hyperventilation, deep breathing, then gone into water.

有些人会进行周期性过度换气、深呼吸，然后进入水中。

And they didn't realize that they needed to breathe.

他们没有意识到他们需要呼吸。

They didn't get that gasp reflex early enough.

他们没有尽早获得喘息反射。

And unfortunately, they blacked out and died.

不幸的是，他们昏过去了。

So that's very serious.

所以这是非常严重的。

So what do I recommend in terms of cold water?

那么我推荐什么冷水呢？

Great to have somebody there.

很高兴有人在那里。

Ideally, you have somebody there with you who's not in the water with you, who can monitor you.

理想情况下，有一个不在水中的人陪伴您，可以监视您。

If you're talking about cold shower or cold plunge and you're talking about, OK, should I do it at 40 degrees or 45 degrees Fahrenheit, or 50 degrees, well, put your hand in, and then ask yourself, on a scale of 1 to 10, how eager am I to get in?

如果你在谈论冷水淋浴或冷水浴，并且你在谈论，好吧，我应该在 40 度或 45 华氏度，还是 50 度的温度下洗，好吧，把手伸进去，然后按 1 到 10 的等级问自己，我有多渴望进去？

If it's 10, well, then it's probably a little too warm.

如果是 10，那么可能有点太热了。

Or maybe you're just highly motivated.

或者也许你只是动力十足。

If it's a 5 or a 6 and you're kind of feeling some resistance, great, provided it's not so cold that it's dangerous.

如果是 5 或 6，并且您感觉到一些阻力，那很好，只要天气不是冷到危险的程度。

So for me, the typical temperature, if you just want me to throw one out there, is somewhere between 45 and 50 degrees.

所以对我来说，如果你只是想让我扔一个出去，典型的温度在 45 到 50 度之间。

And a few of my friends who really like it extra cold or an ice bath will say, oh, that's weak.

我的一些真正喜欢超冷或冰浴的朋友会说，哦，那太弱了。

Well, that's what works for me.

Well, that's what works for me.

I never like the cold.

我一向不喜欢寒冷。

I love getting out of it.

I love getting out of it.

Sometimes I like being in there after a little while.

有时我喜欢待在那里一段时间。

But I never like getting into it.

But I never like getting into it.

I much prefer heat and the sauna.

我更喜欢温暖和桑拿。

And while we're here I'll just mention, how hot for the sauna?

当我们在这里时，我只想提一下，桑拿浴室有多热？

Again, same thing.

再说一遍，同样的事情。

Hot enough that you feel a little uncomfortable, but not so hot that you put yourself in danger.

热到让你感觉有点不舒服，但又不会热到让自己处于危险之中。

And here we really have to emphasize danger because it doesn't take much of a temperature increase to overheat the brain.

在这里我们确实必须强调危险，因为不需要太多的温度升高就能使大脑过热。

So for me, I'm pretty heat tolerant.

So for me, I'm pretty heat tolerant.

So I'll put the traditional sauna, not infrared sauna, but traditional sauna to about 210.

所以我会把传统桑拿，不是红外线桑拿，而是传统桑拿放到210左右。

And I'll last about 10 to 20 minutes in there maximum.

我最多会在那里待 10 到 20 分钟。

And then I'll go into the cold plunge and back and forth.

然后我会进入寒冷的状态，来来回回。

So if you're going to do the cold plunge for the first time, maybe start at 55, 60 degrees and stay in a little longer.

因此，如果您打算第一次进行冷跳，可以从 55、60 度开始，并停留更长的时间。

If you're going to be more experienced with this and you're more cold tolerant, try 45, 50.

如果您对此更有经验并且更耐寒，请尝试 45、50。

And then if you're really aggressive and you want to try getting down into the low 40s or so, high 30s, well then make sure you have somebody there and make sure that you don't force yourself to do something that's going to cause tissue damage or cardiovascular damage.

然后，如果你真的很有攻击性，想要尝试降到 40 多岁左右，高 30 多岁，那么请确保有人在场，并确保你不会强迫自己做一些会导致组织损伤或心血管损伤的事情。

Cold is a very potent stimulus.

Cold is a very potent stimulus.

And you should go with the minimum effective dose.

你应该使用最小有效剂量。

But you don't have to obsess over the difference between 58 degrees and 56 degrees, or 46 and 48.

但您不必纠结于 58 度和 56 度、46 度和 48 度之间的差异。

I think subjective feel is going to help.

I think subjective feel is going to help.

Just make sure that you build in some safeties so that you can adjust quickly, stay out of danger.

只要确保您建立了一些安全措施，以便您可以快速调整，远离危险。

No deep breathing prior to getting in there.

No deep breathing prior to getting in there.

Now, some of you might be asking, well, what about deep breathing while I'm in there?

现在，你们中的一些人可能会问，好吧，当我在那里时深呼吸怎么样？

That's how I calm myself down.

我就是这样让自己平静下来的。

That's fine.

没关系。

But no emphasizing the exhales to blow off carbon dioxide.

但没有强调呼气是为了排出二氧化碳。

Certainly no submerging yourself intentionally.

当然不是故意让自己淹没。

So be safe.

所以要注意安全。

Have fun with it.

玩得开心。

Deliberate cold exposure, I think, is a wonderful tool for increasing alertness, not just while you're in there, but when you get out.

我认为，刻意暴露在寒冷环境中是提高警觉性的绝佳工具，不仅是在里面的时候，而且是在出去的时候。

In fact, that's the best part, if you ask me, is getting out.

事实上，如果你问我的话，最好的部分就是离开。

All right, next question is from Katie.

All right, next question is from Katie.

It's about self motivation.

It's about self motivation.

Do you any suggestions or steps to self motivate to start a new routine?

您有什么建议或步骤可以自我激励以开始新的日常生活吗？

I do.

我愿意。

I do.

我愿意。

I do.

我愿意。

I do.

我愿意。

First of all, be very careful who you announce and what you announce to people in terms of starting a new routine, unless they are going to really be on you about accountability.

首先，在开始新的例程时，要非常小心你向谁宣布的消息以及向人们宣布的内容，除非他们真的会在责任问题上对你进行指责。

In general, talking to people about our goals, less effective, in my opinion.

总的来说，我认为与人们谈论我们的目标效率较低。

And there's some research to support this.

有一些研究支持这一点。

Then just simply making the decision, writing it down, simple old school like me, 8 and 1/2 by 11 paper.

然后就简单地做出决定，把它写下来，像我这样简单的老派，8 和 1/2 x 11 的纸。

Write down what the goal is.

写下目标是什么。

Give yourself a check for each day that you do it or the times of day that you do it.

检查一下自己每天所做的事情或一天中做这件事的时间。

Sometimes signing your signature as if you have a contract with yourself can help.

有时像您自己签订合同一样签署您的签名会有所帮助。

These are all different tricks.

These are all different tricks.

Some people will say, should you reward yourself for completing something?

有人会说，完成某件事是不是应该奖励自己呢？

Sure.

当然。

Should you scare yourself into doing something?

Should you scare yourself into doing something?

Sure.

当然。

There's data to support that also.

There's data to support that also.

I covered this in the episode with Emily Balcetis and about goal seeking and habits that I did as solo episodes.

我在与 Emily Balcetis 的剧集中介绍了这一点，以及我在单独剧集中所做的目标寻求和习惯。

We have a newsletter on this.

我们有一份关于此事的时事通讯。

Here's the deal.

事情是这样的。

There are going to be multiple barriers to starting a new routine.

开始新的例行公事将会遇到多重障碍。

I do believe in incremental approaches to these things.

我确实相信对这些事情采取渐进的方法。

Right now I'm working on some bonus chapters of my book.

现在我正在写我书中的一些额外章节。

And while I'm a pretty motivated person, I'm excited to share that information with the world, I must say that setting aside time to do these bonus chapters has been challenging because I've got a lot else going on.

虽然我是一个非常积极主动的人，但我很高兴与世界分享这些信息，但我必须说，留出时间来完成这些奖励章节一直很有挑战性，因为我还有很多其他事情要做。

So rather than tell people that I'm doing that, I actually have a contract with myself that I sign each time I complete anywhere from a 10 to 60-minute writing block.

因此，我并没有告诉别人我正在这样做，而是实际上与自己签订了​​一份合同，每当我完成 10 到 60 分钟的写作块时，我都会签署该合同。

So a contract with yourself can really help.

So a contract with yourself can really help.

I think it's far more valuable than stating to the world what you're going to do.

我认为这比向世界陈述你要做什么更有价值。

I don't know why that tends to work.

我不知道为什么这会起作用。

But we know why stating to the world what you're going to do often wears off because typically-- and this reflects both good and bad things about human behavior and psychology-- typically people will support you by saying, great, you're going to do great, the book's going to be great, or your new exercise program is going to be great.

但我们知道为什么向世界宣告你要做什么常常会消失，因为通常——这反映了人类行为和心理的好坏两方面——人们通常会通过说，太好了，你会做得很好，这本书会很棒，或者你的新锻炼计划会很棒来支持你。

And they're just supporting you, supporting you, supporting you.

他们只是支持你，支持你，支持你。

And that support turns out to be sufficient to create this mindset that you could do it at any point or you've got the support you need.

事实证明，这种支持足以让你产生这样的心态：你可以在任何时候做到这一点，或者你已经得到了你需要的支持。

Sometimes a little bit of additional friction, what Tim Ferriss would call fear setting, is a good idea.

有时，一点点额外的摩擦，蒂姆·费里斯所说的“恐惧设置”，是个好主意。

You think about worst outcomes if you don't do the thing.

如果你不做这件事，你会考虑最坏的结果。

But let's face it, you can't lie to yourself and believe it.

但让我们面对现实吧，你不能欺骗自己并相信它。

So if you know that not doing the thing isn't going to markedly change your life for the worse, well, in that case, you need some additional support.

因此，如果您知道不做这件事不会显着使您的生活变得更糟，那么在这种情况下，您需要一些额外的支持。

You need some additional motivation.

You need some additional motivation.

So you could use all sorts of tools and protocols, like a cold shower to increase epinephrine, adrenaline, and dopamine and get more motivated, and then do something.

所以你可以使用各种工具和方案，比如洗冷水澡来增加肾上腺素、肾上腺素和多巴胺，获得更多动力，然后做某事。

You could-- and I think this is probably the best tool anyone could apply-- which would be to put away your phone, turn it off, put it in the other room.

你可以——我认为这可能是任何人都可以应用的最好的工具——把你的手机收起来，关掉它，把它放在另一个房间里。

I now have a box for my phone that I've dedicated to keeping my phone in when I'm busy doing other types of work for which the presence of the phone would be an intrusion.

我现在有一个手机盒子，当我忙于做其他类型的工作时，手机的存在会打扰我，我专门把手机放在里面。

It would limit my work output.

这会限制我的工作产出。

I do think that the contract with self is going to be the best way.

我确实认为与自己签订契约将是最好的方式。

You say, I am going to do 30 minutes of whatever, resistance training three times a week.

你说，我要每周进行 3 次阻力训练，每次 30 分钟。

And then you're going to sign off by the end of the week.

然后你将在本周末之前签字。

And when you complete each one, that's your reward to yourself, that you were accountable.

当你完成每一项时，这就是你对自己的奖励，因为你负有责任。

There's no external reward.

没有任何外在的奖励。

Why do I say this?

我为什么这么说呢？

The work itself should become the reward.

工作本身应该成为回报。

We know this from all the work on growth mindset that we've talked about, Carol Dweck's wonderful work and David Yeager's wonderful work.

我们从我们谈论过的所有关于成长心态的工作中知道了这一点，卡罗尔·德韦克（Carol Dweck）的精彩工作和大卫·耶格尔（David Yeager）的精彩工作。

He was a guest on the podcast.

他是播客的嘉宾。

I've done solo episodes about their work, about growth mindset, that ultimately the work becoming the reward is how you're going to sustain motivation over time.

我已经完成了关于他们的工作、关于成长心态的单独剧集，最终工作成为奖励，这就是你如何随着时间的推移维持动力。

So when you sign off that you did the work and that's the reward, well, then there's this kind of cyclical relationship between what you've promised yourself you would do, what you did, and rewarding yourself for the work, no additional external reward.

因此，当你签下自己完成的工作并且这就是奖励时，那么，在你向自己承诺要做的事情、你所做的事情以及为工作奖励自己之间就存在这种循环关系，没有额外的外部奖励。

The work becomes the reward.

工作成为回报。

So I like the idea of being a bit of what we would call closed loop system on motivation rather than going out and seeking excessive support from others.

因此，我喜欢成为我们所谓的激励闭环系统的想法，而不是出去寻求他人的过度支持。

And I say this not to isolate.

我这么说并不是为了孤立。

I encourage healthy relationships, et cetera.

我鼓励健康的人际关系等等。

But if we start seeking external validation or pressure in order to do what we know we want to do or would love to be able to do without external support, we limit ourselves.

但是，如果我们开始寻求外部验证或压力，以便做我们知道自己想做的事情或希望在没有外部支持的情况下能够做的事情，我们就会限制自己。

And when that support isn't there, we tend to be far less productive and move toward our goals far less well.

当没有这种支持时，我们的生产力往往会大大降低，实现目标的效果也会大大降低。

So it's an internal process of reshaping your psychology.

所以这是重塑你心理的内部过程。

There's also some deeper psychology around this stuff of agency and what you feel you deserve.

关于代理和你认为自己应得的东西，还有一些更深层次的心理学。

You deserve-- I'll tell you this because I believe everyone deserves to be able to better themselves through these kinds of self-directed actions.

你值得——我告诉你这一点，因为我相信每个人都应该能够通过这些自我导向的行动来改善自己。

And I also like the idea of a closed loop because you can be really honest with yourself at the end of a week.

我也喜欢闭环的想法，因为在一周结束时你可以对自己非常诚实。

Did you do your three sessions?

你的三堂课都做完了吗？

Did you sign off three times?

你签了3次了吗？

Keeping some of that reward system and validation internal really helps you become stronger, also to be able to support other people if they need your support.

保留一些奖励制度和内部验证确实可以帮助你变得更强大，也可以在其他人需要你的支持时提供支持。

Whereas, if you have a committee of people that you rely on, that you need to hear from, you need their support in order to be motivated, well, that can be great.

然而，如果你有一个你依赖的委员会，你需要听取他们的意见，你需要他们的支持才能受到激励，那么，那就太好了。

Coaches can be great.

教练可以很棒。

And support systems are wonderful.

支持系统非常棒。

I don't think it's nearly as effective as being your own committee, your own chair and secretary, in this case, and member of your own committee.

我不认为这比成为你自己的委员会、你自己的主席和秘书（在这种情况下）以及你自己的委员会的成员更有效。

And then, of course, seek social support and reinforcement for other areas of your life that you need.

当然，然后，为你生活中其他需要的领域寻求社会支持和强化。

And be a source of social support, but also encourage people to be in this kind of self-cyclical loop of motivation and to really impart the principles of growth mindset, which is really what we're talking about.

成为社会支持的来源，同时也鼓励人们处于这种自我循环的动机循环中，并真正传授成长心态的原则，这正是我们正在谈论的。

Make the effort the reward.

让努力得到回报。

OK, I'm going to take a sip of tea here.

好吧，我去这里喝口茶。

Lou asks, what can you do if you're not getting enough rapid eye movement sleep?

Lou 问，如果您没有获得足够的快速动眼睡眠，该怎么办？

What are the consequences?

后果是什么？

OK, so to remind everybody, rapid eye movement sleep is more enriched towards the end of the night.

好的，所以提醒大家，快动眼睡眠在晚上结束时会更加丰富。

It differs from slow wave sleep or deep sleep, tends to be dream-rich sleep.

它与慢波睡眠或深度睡眠不同，往往是多梦的睡眠。

The dreams tend to be more elaborate.

梦往往更加复杂。

You also dream during deep sleep, during slow wave sleep.

在深度睡眠、慢波睡眠期间你也会做梦。

But your dreams are far more emotionally laden during rapid eye movement sleep, more vivid, et cetera.

但在快速眼动睡眠期间，你的梦会更加充满情感，更加生动，等等。

And rapid eye movement sleep is associated with learning.

快速动眼睡眠与学习有关。

So getting enough rapid eye movement sleep, especially on the first night after trying to learn something is important.

因此，获得足够的快速眼动睡眠，尤其是在尝试学习某些东西后的第一个晚上非常重要。

Rapid eye movement sleep is also important for removing the emotional load of previous day and previous days' experiences.

快速眼动睡眠对于消除前一天和前几天经历的情绪负担也很重要。

So it's its own form of trauma therapy.

所以它是一种独特的创伤治疗形式。

During rapid eye movement sleep, your body is essentially incapable of releasing adrenaline.

在快速眼动睡眠期间，您的身体基本上无法释放肾上腺素。

So you can have these very intense emotional experiences in your mind without adrenaline in your body.

因此，您可以在脑海中体验这些非常强烈的情感体验，而无需体内产生肾上腺素。

You're actually paralyzed during rapid eye movement sleep.

在快速动眼睡眠期间，您实际上处于瘫痪状态。

It's a healthy paralysis.

这是一种健康的瘫痪。

Sleep atonia it's called.

这就是所谓的睡眠缺乏活力。

How do you get more REM sleep?

如何获得更多的快速眼动睡眠？

Well, one of the best ways to get more REM sleep is to simply add anywhere from 10 minutes to 30 minutes to your sleep schedule, adding that 10 to 30 minutes in the morning.

获得更多 REM 睡眠的最佳方法之一就是简单地在睡眠计划中增加 10 分钟到 30 分钟，其中在早上增加 10 到 30 分钟。

Most people can't do that, however.

然而，大多数人做不到这一点。

Another way to increase the amount of rapid eye movement sleep that you get is to get a bigger surge of epinephrine of adrenaline in the early day prior to that sleep.

增加快速眼动睡眠时间的另一种方法是在睡眠前的清晨获得更大的肾上腺素激增。

So this is a great reason to do deliberate cold exposure in your shower in the morning.

因此，这是早上在淋浴时刻意进行冷浴的一个重要原因。

You could also get it through exercise, so exercising early in the morning.

您也可以通过锻炼来获得它，因此请在清晨锻炼。

And then we're talking about the rapid eye movement sleep that occurs that same night.

然后我们谈论的是当天晚上发生的快速眼动睡眠。

So we're talking about a Monday morning where you exercise and get deliberate cold exposure.

所以我们谈论的是周一早上，你会锻炼身体并有意识地暴露在寒冷中。

By the way, it is true that if you do deliberate cold exposure after resistance training, you can limit some of the strength and hypertrophy increases or adaptations.

顺便说一句，如果你在阻力训练后刻意进行寒冷暴露，你确实可以限制一些力量和肥大的增加或适应。

But at other times, it seems to be fine.

但其他时候，似乎还不错。

And there is zero evidence that taking a cold shower after resistance training is going to limit strength or hypertrophy adaptation.

零证据表明阻力训练后洗冷水澡会限制力量或肥大适应。

So you don't have to be too paranoid about deliberate cold exposure.

所以你不必对故意暴露在寒冷中过于偏执。

In fact, I think the best recommendation I can make about deliberate cold exposure is neither be too paranoid nor too obsessive about it.

事实上，我认为对于故意暴露在寒冷环境中，我能提出的最好建议是既不要过于偏执，也不要过于偏执。

So spiking your adrenaline a bit in the early part of the day with exercise and/or deliberate cold exposure can help get more rapid eye movement sleep later that night.

因此，通过运动和/或刻意暴露在寒冷环境中，在一天的早些时候让你的肾上腺素激增，可以帮助你在晚上晚些时候获得更快的眼动睡眠。

Sleeping in a bit, even 10 minutes more going back to sleep.

睡一会儿，甚至再睡10分钟。

This is a case for hitting the snooze.

这是一个打瞌睡的例子。

You go back to sleep, maybe even two or three times.

你会回去睡觉，甚至可能会睡两三次。

Of course, better to just sleep the whole way through until maximum long night is achieved, long night of sleep, that is.

当然，最好是一直睡觉，直到达到最大的长夜，即长夜睡眠。

If you wake up and you're not rested enough, or if you're looking at your sleep score and you don't see enough rapid eye movement sleep, the other thing you can do is a non-sleep deep rest protocol, which, by the way, Matt Walker's laboratory and I are gearing up to do some studies on non-sleep deep rest and how it impacts the brain specifically.

如果你醒来后没有得到足够的休息，或者在查看睡眠分数时没有看到足够的快速眼动睡眠，那么你可以做的另一件事是非睡眠深度休息方案，顺便说一句，马特·沃克的实验室和我正在准备做一些关于非睡眠深度休息以及它如何具体影响大脑的研究。

And this has been done in other studies, but not with modern methods in a while.

这在其他研究中已经完成，但有一段时间没有使用现代方法了。

So we're excited about that.

所以我们对此感到兴奋。

So do a 10 to 30-minute, or 10 or 20-minute non-sleep deep rest protocol.

因此，进行 10 至 30 分钟、或 10 或 20 分钟的非睡眠深度休息方案。

Those are easy to find.

这些很容易找到。

I have zero cost ones that are on YouTube.

我在 YouTube 上有零成本的内容。

You simply put NSDR Huberman.

您只需将 NSDR Huberman 放入其中即可。

There's a 10-minute one, a 20-minute one.

有10分钟的，有20分钟的。

We have them in Spotify format.

我们有 Spotify 格式的它们。

There's actually a link on the hubermanlab.com web page that links out to audio format so that you don't have to go on to YouTube.

实际上 hubermanlab.com 网页上有一个链接到音频格式，这样您就不必访问 YouTube。

If you don't want to do that, you can download that script from Spotify.

如果您不想这样做，可以从 Spotify 下载该脚本。

And that way you have it in your phone.

这样您就可以将其保存在手机中。

You don't need to even have internet access.

您甚至不需要访问互联网。

So if you're camping or you're out of internet access, you can still do that non-sleep deep rest.

因此，如果您正在露营或无法上网，您仍然可以进行非睡眠深度休息。

And then if you prefer a female voice, Kelly Boys, B-O-Y-S, has some wonderful NSDR and yoga nidra scripts on YouTube.

如果您更喜欢女声，Kelly Boys，B-O-Y-S，在 YouTube 上有一些精彩的 NSDR 和瑜伽休息术脚本。

She also is on the waking up app doing NSDR and yoga nidra.

她还使用唤醒应用程序进行 NSDR 和瑜伽休息术。

So I would do that first thing in the morning to get a bit more REM-like rest is what we'll call it until the data are in.

因此，我会在早上做的第一件事是获得更多类似于快速眼动睡眠的休息，直到数据输入为止。

REM-like rest puts the brain into this very interesting state with body completely still right.

类似快速眼动的休息使大脑进入这种非常有趣的状态，而身体完全保持静止。

Similar to sleep atonia that you observe in REM sleep and mind active, very similar to REM sleep.

与您在快速眼动睡眠和思维活动中观察到的睡眠张力缺乏症类似，与快速眼动睡眠非常相似。

This is actually our hypothesis, which is that non-sleep deep rest mimics rapid eye movement sleep.

这实际上是我们的假设，即非睡眠深度休息模仿快速眼动睡眠。

But that hypothesis still needs to be tested formally.

但该假设仍需要正式检验。

And Dr. Walker and I are going to do that.

沃克博士和我将这样做。

So that's another way to get more REM sleep.

所以这是获得更多快速眼动睡眠的另一种方法。

The other way-- and this is kind of a tongue in cheek answer-- is if you don't get enough REM sleep on one night, you can be sure that if you allow yourself sufficient sleep the next night, you'll get more REM sleep than you normally would anyway had you slept well the previous night.

另一种方式——这是一种半开玩笑的答案——是，如果你某一晚没有获得足够的快速眼动睡眠，那么你可以确信，如果你第二天晚上让自己有足够的睡眠，那么你会比前一天晚上睡得好的情况下获得更多的快速眼动睡眠。

What does all that mean?

这一切意味着什么？

It means that there's something called the REM sleep rebound.

这意味着有一种叫做快速眼动睡眠反弹的东西。

If you don't sleep enough or you don't get enough REM sleep on, say, Monday night, Tuesday night when you go to sleep, provided you didn't blitz your system with caffeine, you're not ingesting anything that would disrupt your REM sleep, such as caffeine late in the day, or alcohol, which will disrupt REM sleep dramatically, well, then you will get more REM sleep on Tuesday night.

如果你睡眠不足或没有获得足够的快速眼动睡眠，比如周一晚上、周二晚上睡觉时，只要你没有用咖啡因猛击你的系统，你就没有摄入任何会扰乱快速眼动睡眠的东西，比如当天晚些时候的咖啡因或酒精，它们会极大地扰乱快速眼动睡眠，那么你在周二晚上会获得更多的快速眼动睡眠。

There's a REM compensation.

有 REM 补偿。

Anyone that's tracked their sleep has observed this.

任何追踪睡眠的人都观察到了这一点。

So that's another way.

所以这是另一种方式。

Right now, there's no clear pharmacology to induce more REM sleep, unfortunately.

不幸的是，目前还没有明确的药理学来诱导更多的快速眼动睡眠。

There are some tools to increase slow wave sleep, deep sleep pharmacologically.

有一些工具可以通过药物来增加慢波睡眠、深度睡眠。

Some of the growth hormone secretagogues that are in common peptides will do that.

常见肽中的一些生长激素促分泌剂可以做到这一点。

But right now, there doesn't seem to be any pharmacology directed specifically at increasing REM sleep.

但目前似乎还没有任何专门针对增加快速眼动睡眠的药理学。

There are a few.

有几个。

These go by brand names like Quviviq and things like that are thought to do this.

这些产品的品牌名称有 Quviviq 之类的，被认为可以做到这一点。

But it's still somewhat debated as to whether or not they specifically increase REM sleep.

但关于它们是否专门增加快速眼动睡眠仍然存在争议。

Danielle says, the top three most impactful things schools could do to raise student capacity for learning?

丹妮尔说，学校可以采取的三项最有影响力的措施来提高学生的学习能力？

What a great question.

多么好的问题啊。

Well, I'll add a fourth because I don't want to try and wriggle out of the question by just saying sleep again.

好吧，我会添加第四个，因为我不想通过再次说“睡觉”来试图摆脱这个问题。

But I think trying to get kids to sleep enough is going to be key.

但我认为让孩子们有足够的睡眠是关键。

So that means off phones and iPads in the middle of the night.

这意味着在半夜关掉手机和 iPad。

That means starting school a little bit later.

这意味着开学要晚一些。

I don't know if that's ever going to work.

我不知道这是否会起作用。

But that would be a marvelous thing for learning because as you know, or we all should know or remember, neuroplasticity and learning is triggered by focused attention, which is supported by having slept well the night before.

但这对于学习来说将是一件了不起的事情，因为正如你所知，或者我们都应该知道或记住，神经可塑性和学习是由集中注意力引发的，而前一天晚上睡得好则支持注意力集中。

But the actual rewiring of neural connections occurs when?

但神经连接的实际重新布线何时发生？

It occurs during sleep, it occurs during deep sleep and rapid eye movement sleep.

它发生在睡眠期间，发生在深度睡眠和快速动眼睡眠期间。

That's when the reorganization of neural connections occurs, the strengthening of particular synapses, the weakening of other synapses.

这就是神经连接重组、特定突触增强、其他突触减弱的时候。

And there's a small, small, small, perhaps infinitesimally small percentage of neuroplasticity that is the consequence of the addition of new neurons.

神经可塑性的比例很小，很小，很小，也许是无限小，这是新神经元添加的结果。

So most neuroplasticity is not that.

所以大多数神经可塑性并不是这样的。

Most neuroplasticity is the reorganization of existing neural connections.

大多数神经可塑性是现有神经连接的重组。

But nonetheless, that happens during sleep.

但尽管如此，这种情况还是发生在睡眠期间。

So getting kids to sleep enough, nap enough, sleep late if they need to is actually a great thing.

因此，让孩子们睡得足够多，睡够，如果需要的话睡得晚，实际上是一件很棒的事情。

But who knows if schools will change their protocols?

但谁知道学校是否会改变他们的协议呢？

What else can we do?

我们还能做什么？

What can schools do?

学校可以做什么？

Well, I'm a big fan, as you know, of non-sleep deep rest.

嗯，如你所知，我是非睡眠深度休息的忠实粉丝。

Wouldn't it be wonderful if in every school it started the day with a five-minute meditation or non-sleep deep rest, where kids would do some quiet, focused breathing, bringing their attention back to their breathing, bringing their attention back to the spot just behind their forehead, just before beginning a learning session.

如果每所学校都以五分钟的冥想或非睡眠深度休息来开始新的一天，在开始学习课程之前，孩子们会做一些安静、专注的呼吸，将他们的注意力带回到呼吸上，将他们的注意力带回额头后面的位置，那不是很棒吗？

Why?

为什么？

Why?

为什么？

Is it about mysticism?

与神秘主义有关吗？

No. Is it about trying to understand consciousness?

不。是为了尝试理解意识吗？

No. It's about a study done by Wendy Suzuki's laboratory at New York University.

不，这是关于纽约大学温迪铃木实验室所做的一项研究。

She's their current Dean of Letters and Sciences, as far as I know.

据我所知，她是他们现任的文学与科学学院院长。

She's a neuroscientist.

她是一位神经科学家。

She has a spectacular record in the field of neuroscience and psychology.

她在神经科学和心理学领域有着惊人的记录。

And her laboratory showed that even a very brief meditation session-- in that particular study, it was about 13 minutes per day-- can significantly improve working memory, which is the ability to keep information online in one's mind active.

她的实验室表明，即使是非常短暂的冥想课程（在该特定研究中，每天大约 13 分钟）也可以显着改善工作记忆，即保持大脑中在线信息活跃的能力。

It can increase other forms of memory.

它可以增加其他形式的记忆。

It can increase focus.

它可以增加注意力。

It can decrease stress.

它可以减轻压力。

And it is a zero cost tool.

而且它是一个零成本的工具。

So I think unfortunately, we think of meditation as a mystical tool to explore consciousness.

所以我认为不幸的是，我们认为冥想是探索意识的神秘工具。

And it can be.

确实可以。

But if you think about it, exercise can also be an ultramarathon to run 242 miles or something to win a trophy.

但如果你想一想，锻炼也可以是跑 242 英里的超级马拉松或赢得奖杯的活动。

Or it can be something to improve cardiovascular health.

或者它可以改善心血管健康。

So similarly, meditation is just a perceptual exercise.

同样，冥想只是一种感性练习。

I think that if kids learn that they can bring their perception internally to what we call interoception, as opposed to looking at things externally, exteroception, understand that they have some control, some regulation over their focus and attention, bringing their attention back to them to interoception whenever it drifts, well, then they get better at focus over time.

我认为，如果孩子们了解到，他们可以将自己的感知带入我们所说的内感受，而不是从外部看待事物，即外感受，并了解他们对自己的注意力和注意力有一定的控制力和调节能力，只要注意力发生漂移，就将注意力带回内感受，那么随着时间的推移，他们的注意力就会变得更好。

And it improves learning in the long term, but also in the bout of learning that they go into immediately after.

从长远来看，它可以改善学习效果，也可以改善他们随后立即进入的学习过程。

So if I had a magic wand, every classroom would begin a session of learning with five minutes or maybe even three minutes of what is typically known as third eye or focused meditation, with no interest in mysticism, pure interest in improving the bout of learning.

因此，如果我有一根魔杖，每个教室都会以五分钟甚至三分钟的时间开始学习，通常被称为第三只眼或集中冥想，对神秘主义没有兴趣，纯粹是为了提高学习效果。

I think another thing that schools should include to increase capacity for learning is they should include micro gaps.

我认为学校应该增加学习能力的另一件事是它们应该包括微观差距。

So we know that if you take gaps in information delivery-- so for instance, if I were to just pause now, and then continue.

所以我们知道，如果你在信息传递中存在间隙——例如，如果我现在暂停，然后继续。

It seems kind of an odd interruption.

这似乎是一种奇怪的中断。

And then every once in a while at random introduce a short 10-second pause or so, what do we know happens?

然后每隔一段时间随机引入一个 10 秒左右的短暂暂停，我们知道会发生什么？

We know based on now a number of different really high quality papers that have looked at musical learning, mathematical learning, concept learning, physical skill learning, that those little micro gaps allow for very rapid replay of the information that's relevant, for whatever reason, in reverse in the brain very quickly within the hippocampus and the neocortex areas of the brain critical for encoding and storage of memories.

基于现在许多不同的真正高质量的论文，这些论文着眼于音乐学习、数学学习、概念学习、身体技能学习，这些微小的间隙允许非常快速地重播相关信息，无论出于何种原因，在大脑的海马体和新皮质区域内非常快速地回放记忆的编码和存储。

And these little micro gaps and the rapid replay of the information one is trying to learn at 20 to 30 times the normal rate increases the number of repetitions.

这些微小的间隙和人们试图以正常速度 20 到 30 倍的速度快速重播的信息会增加重复次数。

You're basically getting 30 repetitions for doing nothing.

基本上你什么都不做就会重复 30 次。

This is exactly what happens in, what?

这正是发生的事情，什么？

In rapid eye movement sleep.

处于快速动眼睡眠状态。

When you learn something, like maybe you learned something today in our discussion thus far, and you go to sleep at night, there's a very strong chance that if we were to record from your brain, we would see that the same areas of your brain that were active during specific portions of this discussion, which arguably is more of a lecture than a discussion, but those brain areas would repeat at 20 to 30 times speed within a very compressed time.

当你学到一些东西时，比如你今天在我们到目前为止的讨论中学到了一些东西，然后你晚上睡觉时，如果我们从你的大脑中记录下来，我们很有可能会看到你大脑中在这次讨论的特定部分中活跃的相同区域，这可以说更像是一场讲座而不是讨论，但这些大脑区域会在非常压缩的时间内以 20 到 30 倍的速度重复。

And then you'd go back to a different pattern of brain activity.

然后你就会回到不同的大脑活动模式。

What is going on?

到底是怎么回事？

Well, in rapid eye movement sleep, the brain is rehearsing.

嗯，在快速眼动睡眠中，大脑正在排练。

It's generating repetitions of certain forms of behavior and certain forms of learning of cognitive information at high speed.

它会高速产生某些形式的行为和某些形式的认知信息学习的重复。

You're generating more repetitions.

你正在产生更多的重复。

And this is critical for the learning process.

这对于学习过程至关重要。

We know this from animal studies.

我们从动物研究中知道这一点。

We now know this from human studies as well.

我们现在也从人类研究中知道了这一点。

So if in the classroom teachers would just say, OK, we just finished discussing, I don't know, the cell cycle or the Krebs cycle.

因此，如果在课堂上老师只是说，好吧，我们刚刚讨论完，我不知道，细胞周期还是克雷布斯循环。

Now, let's take a moment.

现在，让我们花点时间。

And students are not checking their phone at that time or reviewing the material at that time.

学生当时并没有检查手机或复习材料。

They just got 20 to 30 repetitions of-- and by the way, at a subconscious level, they're not aware of it-- of the material they had just been exposed to.

他们只是重复了 20 到 30 次——顺便说一句，在潜意识层面上，他们没有意识到——他们刚刚接触到的材料。

And so you introduce these at random.

所以你随机介绍这些。

You could do anywhere from one to five of these per hour.

您每小时可以做一到五次这样的事情。

You could do as many as 10 per hour, just introducing these brief micro rest intervals.

只需引入这些短暂的微休息间隔，您每小时最多可以做 10 次。

There's a beautiful literature to support this.

有一篇优美的文献可以支持这一点。

And the third thing that's very important is, I think, it's very, very clear that physical activity, in particular cardiovascular training, any kind of physical activity, running, jogging, swimming, et cetera, is going to facilitate learning, especially if the learning is done immediately after that activity.

第三件非常重要的事情是，我认为，非常非常明显的是，体育活动，特别是心血管训练，任何形式的体育活动，跑步、慢跑、游泳等，都会促进学习，特别是如果学习是在活动之后立即进行的话。

That's right.

这是正确的。

If the learning is done immediately after the activity.

如果学习是在活动之后立即完成的。

And that's probably related to the increase in the various catecholamines, dopamine, epinephrine, and norepinephrine associated with physical activity that making coding of new memories and coding of new information more readily accessible.

这可能与体力活动相关的各种儿茶酚胺、多巴胺、肾上腺素和去甲肾上腺素的增加有关，这些物质使新记忆的编码和新信息的编码更容易获得。

So this is a call for including PE class or even just some basic movement, even walks or things of that sort.

因此，这是呼吁包括体育课，甚至只是一些基本的运动，甚至是散步或类似的事情。

We can look at this through the other lens and say, what are the worst things for learning?

我们可以从另一个角度来看这个问题，并说，对于学习来说最糟糕的事情是什么？

Terrible sleep, being delivered information through a fire hose with no pauses.

睡得很糟糕，通过消防水带不间断地传递信息。

And forgive me if from time to time I tend to do that.

如果我有时会这样做，请原谅我。

Maybe I should start introducing micro gaps into the podcast.

也许我应该开始在播客中引入微间隙。

But you can always just pause it, go back to it.

但你总是可以暂停它，然后返回。

I feel like real life provides that.

我觉得现实生活提供了这一点。

There is the strong, strong incentive for including some physical movement each day.

人们有强烈的动机每天进行一些身体运动。

And then I suppose if we were going to include another one, we'd say that kids and teachers should have a discussion about optimal learning protocols.

然后我想如果我们要包括另一个，我们会说孩子和老师应该讨论最佳的学习方案。

They should understand where their thresholds are, after which their attention falls off.

他们应该了解自己的阈值在哪里，超过阈值之后他们的注意力就会下降。

There's really no point in trying to learn information if you're not focused on what you're trying to learn.

如果你不专注于你想要学习的内容，那么尝试学习信息就毫无意义。

And then there's a whole discussion to be had about caffeine.

然后还有关于咖啡因的全面讨论。

There's a whole discussion to be had about nutrition as it relates to maintaining alertness throughout the day.

关于营养有一个完整的讨论，因为它与全天保持警觉有关。

Anyone that's ever gone into a lecture on a college campus, or a high school, or an elementary school even, after lunch, you'll see that people's brains are just kind of idling there in the background.

任何曾经在大学校园、高中甚至小学听过讲座的人，午饭后都会发现人们的大脑只是在后台闲置。

It's the rare student that's rapt with attention even after a big lunch, even after running around outside.

即使在一顿丰盛的午餐之后，即使在外面跑来跑去之后，很少有学生还能全神贯注。

So structuring of the day properly is essential.

因此，正确安排这一天至关重要。

And of course, get that sleep at night.

当然，晚上要好好睡一觉。

OK, Alec, could you share your thoughts on how shilajit might influence cognitive function and physical health, specifically its impact to boost testosterone?

好的，亚历克，你能分享一下你对喜来芝如何影响认知功能和身体健康的想法，特别是它对提高睾丸激素的影响吗？

I get a lot of questions about shilajit.

我收到很多关于喜来芝的问题。

Shilajit is a mineral pitch from the Himalayas.

喜来芝是一种来自喜马拉雅山的矿物沥青。

There are a lot of fake versions out there.

那里有很多假版本。

But the authentic versions are basically-- this is stuff that basically, they take soil and grasses and a bunch of things and they mash it down.

但真正的版本基本上是——基本上，他们把土壤、草和一堆东西捣碎。

And they take the extract.

他们提取提取物。

And they create this stuff called shilajit, which sometimes is sold as a thick paste, kind of a tar-like paste.

他们创造了一种叫做喜来芝的东西，有时以浓稠的糊状物（一种焦油状的糊状物）的形式出售。

Sometimes it's in capsules.

有时它是胶囊。

What do we know about shilajit?

我们对喜来芝了解多少？

Shilajit contains minerals that are thought to augment some hormone pathways.

喜来芝含有矿物质，被认为可以增强某些激素途径。

And that's why people have argued and it's marketed that shilajit increases vitality.

这就是人们争论的原因，并且市场上宣传喜来芝可以增加活力。

It's been argued that shilajit can increase testosterone, maybe estrogen as well.

有人认为喜来芝可以增加睾丸激素，也许还可以增加雌激素。

There are actually a few studies on this that are covered at examine.com.

事实上，exspect.com 上有一些这方面的研究。

I'm going to bring up one just now so we can induce a little gap effect here if there's a pause.

我现在要提出一个，这样如果有暂停，我们可以在这里引入一点间隙效应。

There is some data, not a ton, but there's some data that support the use of shilajit for testosterone increase.

有一些数据，虽然不是很多，但有一些数据支持使用喜来芝来增加睾酮水平。

But I would place it on the low end of the effectiveness scale in terms of things to increase testosterone.

但就增加睾酮水平而言，我认为它处于有效性范围的低端。

And then of course, the real question is, are you getting enough authentic shilajit to really have an effect?

当然，真正的问题是，您是否获得了足够的正宗喜来芝才能真正产生效果？

The dosaging on this is very mysterious.

这个剂量非常神秘。

In other words, I personally wouldn't place shilajit high on any list of ways to generate hormone support.

换句话说，我个人不会将喜来芝放在任何产生激素支持的方法列表中的前列。

There are far better ways.

还有更好的方法。

I mean, the best ways, of course, are to make sure that your body fat percentage is neither too high nor too low.

我的意思是，最好的方法当然是确保你的体脂百分比既不太高也不太低。

The people who are overweight, who are obese, who lose body fat, will improve their hormone profiles dramatically.

超重、肥胖、减掉体内脂肪的人，他们的激素水平会显着改善。

However, people who are already very lean, who get excessively lean, you can disrupt testosterone levels dramatically.

然而，对于已经很瘦的人，如果变得过于瘦，可能会极大地扰乱睾丸激素水平。

And by the way, any time there's a discussion about testosterone, I want to remind that both men and women have testosterone.

顺便说一句，每当讨论睾酮时，我想提醒男性和女性都含有睾酮。

It's important in both men and women.

这对男性和女性都很重要。

Yes, it's related to libido.

是的，这与性欲有关。

But having sufficiently high levels of estrogen in both men and women is also critical for libido.

但男性和女性拥有足够高水平的雌激素对于性欲也至关重要。

People that take drugs like anastrozole to disrupt the aromatase conversion of testosterone into estrogen can sometimes find themselves with reduced libido.

服用阿那曲唑等药物来破坏睾酮芳香酶转化为雌激素的人有时会发现自己的性欲下降。

And that's because estrogen is critical for libido in men and women, as is testosterone.

这是因为雌激素对于男性和女性的性欲至关重要，睾酮也是如此。

So it's all about the ratios.

所以一切都与比率有关。

Going back to shilajit, let's look at the human effect matrix on shilajit.

回到喜来芝，我们来看看喜来芝的人体效应矩阵。

There is one study here with 60 participants that cites a small increase, small but statistically significant increase in follicle-stimulating hormone, FSH, which in females is critical, in males is critical.

这里有一项涉及 60 名参与者的研究，其中提到了促卵泡激素 (FSH) 的小幅增加，小幅但具有统计显着性的增加，FSH 对女性至关重要，对男性也至关重要。

And the extent of the increase is just very small.

而且增加的幅度非常小。

So it's not clear that it would be worth taking shilajit, given the risks and the cost.

因此，考虑到风险和成本，尚不清楚是否值得服用喜来芝。

It depends on how aggressive you are in trying to increase testosterone.

这取决于您尝试增加睾丸激素的积极程度。

Certainly there are other ways.

当然还有其他方法。

Sperm quality, one study showing a small improvement in sperm quality.

精子质量，一项研究显示精子质量略有改善。

One study of 60 participants showing a small increase in testosterone.

一项针对 60 名参与者的研究显示，睾酮水平略有增加。

And then, of course, there's a bunch of other things that have been looked at.

当然，还有很多其他的事情也被研究过。

The perhaps most impressive effect is a reduction in some LDLs.

也许最令人印象深刻的效果是某些低密度脂蛋白的降低。

But again, even though I say the most impressive, it's still a small effect.

但话又说回来，尽管我说的是最令人印象深刻的，但它仍然是一个很小的影响。

So I wouldn't play shilajit high on the list of supplements to consider.

因此，我不会在考虑的补充剂清单中将喜来芝列为重点。

Always, always, always before talking about supplements, you want to get your nutrition right.

在谈论补充剂之前，您总是希望获得正确的营养。

I've talked about how to do this.

我已经讨论过如何做到这一点。

You want to be exercising, but not overtraining.

你想要锻炼身体，但不要过度训练。

You want to do both resistance training and cardiovascular training, maybe on the same day or different days, whatever your schedule allows.

您想要同时进行阻力训练和心血管训练，可以在同一天或不同的日子进行，无论您的日程安排允许。

You want to make sure you get enough sleep at night.

您要确保晚上有足够的睡眠。

If you want to increase your testosterone significantly, get an extra 30 to 60 minutes of sleep each night.

如果您想显着增加睾丸激素，请每晚多睡 30 至 60 分钟。

Even a 20-minute increase in rapid eye movement sleep is going to serve your testosterone far better than taking shilajit.

即使增加 20 分钟的快速眼动睡眠也比服用喜来芝更能发挥睾丸激素的作用。

Will taking shilajit Increase your vitality?

服用喜来芝会增加你的活力吗？

Probably increase your energy a bit.

可能会稍微增加你的能量。

You might increase libido a bit.

你可能会稍微增加性欲。

You have to ask yourself, is it transient?

你必须问自己，这是短暂的吗？

Is that effect transient?

这种影响是短暂的吗？

Is it directly related to testosterone increases?

它与睾丸激素增加直接相关吗？

Probably not.

可能不会。

It's probably directly related to follicle stimulating hormone increases.

这可能与促卵泡激素的增加直接相关。

And for women who have a menstrual cycle that is obviously, going to lead to different constellations of hormones, markedly different constellations of hormones, such as follicle stimulating hormone, estrogen, progestins, et cetera, different times throughout the cycle.

对于月经周期明显不同的女性来说，会导致不同的激素群，明显不同的激素群，例如卵泡刺激素、雌激素、孕激素等，在整个周期的不同时间。

Taking something like shilajit, because it can stimulate FSH release, can potentially disrupt that.

服用喜来芝之类的东西，因为它可以刺激 FSH 释放，可能会破坏这一点。

If you're a male who's doing everything else, like you're exercising, you're sleeping well, your nutrition is locked in, you are taking creatine and fish oil, you're taking care of your gut microbiome and you want to experiment with shilajit, well, by all means, find a reliable source of shilajit.

如果您是一名男性，正在做其他所有事情，例如锻炼、睡眠良好、营养被锁定、正在服用肌酸和鱼油、正在照顾肠道微生物组并且想尝试喜来芝，那么无论如何，请找到可靠的喜来芝来源。

They are out there.

他们就在那里。

Just look for one that has some testing for authenticity.

只需寻找一个经过真实性测试的产品即可。

And then you're likely to be able to see within about a week or so if it leads to a significant increase in vitality, libido, whatever it is that you're seeking.

然后你可能会在大约一周左右的时间内看到它是否会导致活力、性欲显着增加，无论你正在寻求什么。

But I wouldn't place shilajit high on the list of things to pursue.

但我不会将喜来芝放在追求的目标清单的前列。

And I will also say having tried shilajit, it's pretty messy.

我也会说尝试过喜来芝，它非常混乱。

It's hard to get the dosage right in the tar form.

焦油形式很难获得正确的剂量。

The capsules make it a little bit easier.

胶囊让它变得更容易一点。

If you wanted to explore other ways to augment testosterone that have a bit more data to support them, I would say things like tongkat ali, which may have its effects on increasing libido in both men and women by virtue of increasing testosterone or maybe free testosterone.

如果你想探索其他有更多数据支持的增强睾酮的方法，我会说像东革阿里这样的东西，它可能通过增加睾酮或游离睾酮来增加男性和女性的性欲。

More likely, it's an increase in luteinizing hormone in that case, which is upstream of testosterone.

更可能的是，在这种情况下，黄体生成激素增加，而黄体生成激素是睾酮的上游。

So this can all get into some pretty extended discussions about biochemical pathways and hormone pathways.

因此，这一切都可以进入一些关于生化途径和激素途径的相当广泛的讨论。

I did this on the episode about optimizing testosterone and estrogen as a solo episode that I also covered with Dr. Kyle Gillette and with Dr. Peter Attia.

我在关于优化睾酮和雌激素的剧集中做了这个，作为一个单独的剧集，我还与凯尔·吉列博士和彼得·阿提亚博士一起报道了这一集。

By the way, if you go to hubermanlab.com and you put in any combination of search items, if you put, for instance, shilajit, testosterone, it will take you to the timestamp that covers that.

顺便说一句，如果您访问 hubermanlab.com 并输入搜索项的任意组合，例如输入喜来芝、睾酮，它会将您带到涵盖该内容的时间戳。

If you put tongkat ali, testosterone, or libido, tongkat ali, it will take you to the timestamps across different episodes directly to those timestamps so that you don't have to listen to entire episodes or go searching for this information.

如果您输入东革阿里、睾丸激素或性欲、东革阿里，它会将您直接带到不同剧集的时间戳到这些时间戳，这样您就不必收听整个剧集或搜索此信息。

It's all there.

一切都在那里。

We also have an AI engine at hubermanlab.com that allows you to do searches on this sort of thing.

我们在 hubermanlab.com 上也有一个人工智能引擎，可以让你对这类事情进行搜索。

But of course, I'm happy to talk to you about it as well.

当然，我也很高兴与您谈论此事。

I'm delighted to.

我很高兴。

So again, if you have the budget and you're somebody who likes to experiment, maybe shilajit is the right thing for you.

再说一遍，如果您有预算并且喜欢尝试，也许喜来芝适合您。

Find a good brand.

找个好品牌。

It shouldn't be hard to distinguish the real brands.

区分真正的品牌应该不难。

They always have a label of authentication on there.

他们总是有一个认证标签。

And if you're going to already be doing everything else right behaviorally and you want to explore supplementation for improving testosterone, vitality, et cetera, then I would say don't start with shilajit.

如果你已经在行为上做好了其他一切事情，并且你想探索补充剂来改善睾丸激素、活力等，那么我会说不要从喜来芝开始。

You'd probably be best off starting with something like tongkat ali, maybe fadogia.

你可能最好从东革阿里之类的东西开始，也许是法多吉亚。

I've talked about these things previously.

我之前已经谈过这些事情了。

OK, let's see.

好吧，让我们看看。

Two questions popped up in front of me.

两个问题突然出现在我面前。

So I'll just take the first one.

所以我只选择第一个。

Alexander.

亚历山大.

Alexander, I like the way you spell your name, Alexander.

亚历山大，我喜欢你拼写你名字的方式，亚历山大。

It's unusual.

这很不寻常。

I dig it.

我挖掘它。

What has your process been for the writing of your book?

您的书的写作过程是怎样的？

Slow.

慢的。

I have a saying that I say in my lab or that I have said for many years in doing science when I was a graduate student, a postdoc, and then in my lab.

我有一句话是在我的实验室里说过的，或者是我在科学研究中多年来说过的一句话，当时我还是一名研究生、博士后，然后在我的实验室里。

And by the way, because sometimes people ask about this, I still have research funds for human studies.

顺便说一句，因为有时人们会问到这个问题，所以我仍然有人类研究的研究经费。

I closed my animal lab focusing mainly on teaching, which I'll be doing again this year.

我关闭了我的动物实验室，主要专注于教学，今年我将再次这样做。

I'm teaching in the spring, maybe in the winter as well to undergraduates.

我在春天教书，也许在冬天也教本科生。

And I may get re-involved in some human clinical studies on vision, an area that I've loved for many years.

我可能会重新参与一些关于视觉的人类临床研究，这是我多年来热爱的领域。

But in any case, there's a saying that I always would reiterate to my students and postdocs, which is I go as fast as I carefully can.

但无论如何，我总是会向我的学生和博士后重申一句话，那就是我要尽可能快地前进。

So I believe in a sense of urgency.

所以我相信紧迫感。

I like to sit down to write and think, OK, I'm going to go as fast as I carefully can.

我喜欢坐下来写作并思考，好吧，我会小心翼翼地尽可能快地写。

It's that right balance between urgency and precision.

这是紧迫性和精确性之间的正确平衡。

Going fast is rarely good in its own right.

快速前进本身很少有好处。

Going too slow isn't good either.

走得太慢也不好。

So there's that place where I feel like I'm just pushing myself a little bit.

所以在这个地方我觉得我只是给自己施加了一点压力。

But then you have to be careful.

但你必须小心。

So as fast as you carefully can.

尽可能快地小心。

So the process has been slow.

所以这个过程很缓慢。

But I've been going as fast as I carefully can.

但我一直小心翼翼地尽可能快地前进。

Any recommendations on overcoming obstacles?

关于克服障碍有什么建议吗？

And how did you deal with them?

你是如何对待他们的？

Yes.

是的。

Put that phone away.

把那个电话收起来。

Put in the other room.

放在另一个房间里。

If you have to generate accountability measures, do it.

如果你必须制定问责措施，那就去做吧。

When I used to write grants in my laboratory in San Diego, you can ask my lab, I used to walk in and say, OK, I'm giving my phone to somebody.

当我过去在圣地亚哥的实验室写资助时，你可以问我的实验室，我过去常常走进去说，好吧，我要把我的手机给某人。

And if I ask for it back before 5:00 PM today, you each get $1,000.

如果我在今天下午 5:00 之前索要，你们每人将获得 1,000 美元。

And I did not have $1,000 to give everyone in my lab.

我没有 1,000 美元给实验室里的每个人。

I had a pretty big lab.

我有一个相当大的实验室。

And I didn't have the money.

而且我没有钱。

So you may have to create some barriers.

所以你可能必须设置一些障碍。

Gosh, about an hour and a half in, I'd think, OK, gosh, I was supposed to respond to this person today.

天哪，大约一个半小时后，我想，好吧，天哪，我今天应该回复这个人。

They're going to think that I've dropped off the map.

他们会认为我已经从地图上消失了。

Oh my goodness.

哦，我的天啊。

And then I'd remember I have an office phone.

然后我会记得我有一部办公室电话。

If someone really needed to get a hold of me, if it was an emergency, they'd let me know.

如果有人真的需要联系我，如果情况紧急，他们会让我知道。

And if I couldn't be reached that way, someone would find me.

如果无法通过这种方式联系到我，就会有人找到我。

I realize for people with kids, et cetera, this might not be feasible.

我意识到对于有孩子的人等来说，这可能不可行。

But if you have to do that, you do that.

但如果你必须这么做，你就这么做。

Set stakes.

设定赌注。

Give someone a check for an exorbitant amount of money that you can't afford to give away, but that you do have in your bank account.

给某人一张你无法承担但银行账户里确实有的金额过高的支票。

Give them that check and say, if I don't stop writing for the next hour, then you can tear up the check.

给他们支票并说，如果我在接下来的一个小时内不停止写作，那么你可以撕掉支票。

Otherwise, you can go cash it.

不然你可以去兑现。

So you can put some fear in there.

所以你可以在那里放一些恐惧。

But again, as I mentioned earlier, better to generate these kind of incentives with yourself.

但同样，正如我之前提到的，最好为自己创造这种激励。

So I like to put my phone away.

所以我喜欢把手机收起来。

I like to take about 10 minutes to transition into the writing.

我喜欢花大约 10 分钟的时间来过渡到写作。

And then I actually set rules for myself.

然后我实际上为自己设定了规则。

I don't allow myself to get out of the seat, even to use the bathroom.

我不允许自己离开座位，甚至上厕所。

It's true.

这是真的。

I've never gone to the bathroom in my seat.

我从来没有坐在座位上上过厕所。

But I resist the temptation to get up until the timer goes off.

但我抵制住了起床的诱惑，直到计时器响起。

That's how I did it as an undergraduate.

我本科时就是这么做的。

That's how I did it writing grants.

我就是这样写补助金的。

That's how I've done it writing fellowships as a graduate student.

这就是我作为研究生撰写奖学金的方式。

And that's how I write the book now.

这就是我现在写这本书的方式。

And I find that after about 20 or 30 minutes, I don't want to stand up.

我发现大约20或30分钟后，我就不想站起来了。

I'm super happy.

我超级高兴。

And then if an interruption comes, then I get frustrated because I want to keep writing.

如果出现中断，我就会感到沮丧，因为我想继续写作。

So give it a try.

所以尝试一下吧。

Set some high stakes incentives for yourself.

为自己设定一些高风险的激励措施。

I mean, don't make them too high.

我的意思是，不要让它们太高。

But set some high stakes incentive.

但要设置一些高风险的激励措施。

Thank you for saying looking forward to the book.

谢谢你说期待这本书。

I appreciate it.

我很感激。

If you want to buy a pre-order copy, it's protocolsbook.com.

如果您想购买预购版，请访问protocolbook.com。

It's there in multiple languages now.

现在有多种语言版本。

I'd be grateful if you did.

如果你这样做我将不胜感激。

On the other hand, if you don't want to buy it or you just want to wait till it comes out, that's fine too.

另一方面，如果您不想购买或者只是想等到它上市，也可以。

And I'm just grateful that I have the opportunity to put this information into one place that people can access if they like.

我很感激我有机会将这些信息放到一个人们可以访问的地方（如果他们愿意）。

Mike Torres, and I think this is the last question.

迈克·托雷斯，我认为这是最后一个问题。

Are we down to about the last question?

我们正在讨论最后一个问题吗？

Two more?

还有两个？

One more?

再来一张？

All right, here we go.

好吧，我们开始吧。

I'm asking my producer here.

我在这里问我的制片人。

Mike, where can I find information from Huberman Lab regarding addictions and recovery?

迈克，我在哪里可以找到胡伯曼实验室有关成瘾和康复的信息？

Great, great question.

很好，很好的问题。

I get this a lot.

我经常听到这个。

A lot of people struggle with addiction.

很多人都在与毒瘾作斗争。

Addiction is a progressive narrowing of the things that bring you pleasure in ways that can be very disruptive for your life.

成瘾是指逐渐缩小那些能给你带来快乐的事物，而这种方式可能会对你的生活造成很大的破坏。

These can be process addictions, meaning behavioral addictions.

这些可能是过程成瘾，即行为成瘾。

These can be substance abuse issues.

这些可能是药物滥用问题。

First of all, I just want to say, while I have no formal relationship to them, there are wonderful zero cost resources in every city around the world, 12 step communities.

首先，我只想说，虽然我和他们没有正式的关系，但世界上每个城市、12步社区都有很棒的零成本资源。

Go online, look for that.

上网找一下吧

The meetings and programs that they provide are very useful, have proven very useful.

他们提供的会议和计划非常有用，事实证明非常有用。

Actually, this was explored in a study from Stanford psychiatry a few years ago because there hadn't been a lot of science on those sorts of programs.

事实上，几年前斯坦福大学精神病学的一项研究对此进行了探索，因为关于此类项目的科学研究还很少。

And the conclusion was they can be very, very useful.

结论是它们非常非常有用。

In terms of Huberman Lab resources, if you go to hubermanlab.com, put addiction into the search function, it will take you to specific timestamps, mainly of an episode that I did with Dr. Anna Lembke, who is our director of the Dual Diagnosis Addiction Clinic at Stanford, the author of Dopamine Nation, and absolute virtuoso in terms of the description of the underlying biological mechanisms mostly surrounding dopamine, but also the approach to treating and getting over addictions.

就 Huberman Lab 资源而言，如果你访问 hubermanlab.com，将成瘾放入搜索功能中，它会带你到特定的时间戳，主要是我和 Anna Lembke 博士一起做的一集，她是斯坦福大学双重诊断成瘾诊所的主任，也是《多巴胺国家》的作者，在描述主要围绕多巴胺的潜在生物机制方面是绝对的大师，而且也是治疗和克服成瘾的方法。

You can get over addictions.

你可以克服毒瘾。

People get sober from their addictions.

人们从毒瘾中清醒过来。

It takes time.

这需要时间。

It takes energy.

它需要能量。

It takes effort.

这需要努力。

And in every case, it's an incredibly rewarding thing that just makes your life and other people's lives better.

在任何情况下，这都是一件令人难以置信的回报，它只会让你和其他人的生活变得更好。

So I highly encourage anyone that's struggling with process addictions or substance abuse addictions, or alcohol use disorder, or things of that sort to pursue those resources, both on our website and of course, the other resources that I mentioned a few minutes ago.

因此，我强烈鼓励任何正在与过程成瘾、药物滥用成瘾、酒精使用障碍或类似问题作斗争的人在我们的网站上寻求这些资源，当然还有我几分钟前提到的其他资源。

Also, Ana's book, Dopamine Nation, is a wonderful one.

此外，安娜的书《多巴胺国家》也是一本精彩的书。

It will allow you to see and understand that these are brain mechanisms that are at play.

它会让你看到并理解这些是正在发挥作用的大脑机制。

It's not a lack of willpower.

这并不是缺乏意志力。

It's a disruption in neurochemical circuit regulation.

这是神经化学回路调节的破坏。

And that should give you some grace and some feelings of ease because what that means is that while it is not, quote unquote, "your fault", it is your responsibility to deal with it.

这应该会给你带来一些优雅和轻松的感觉，因为这意味着，虽然不是“你的错”，但处理它是你的责任。

And you can.

你可以。

And there are great zero cost resources to do that.

并且有大量的零成本资源可以做到这一点。

So please access those.

因此，请访问这些内容。

And then just popped up on my screen, it says, happy birthday, Karen .

然后我的屏幕上突然出现，上面写着：生日快乐，凯伦。

I hope I pronounced that correctly.

我希望我的发音是正确的。

Happy birthday, Karen.

生日快乐，凯伦。

And happy birthday to anyone else whose birthday happens to be today or in the vicinity of today.

祝所有生日恰好在今天或今天附近的人生日快乐。

I guess this is going to be recorded and put out eventually.

我想这最终会被记录并发布。

And then it'll be somebody's birthday on every day at some point.

然后每天的某个时候都会是某个人的生日。

But happy birthday, Karen.

但生日快乐，凯伦。

Thank you for being a premium subscriber.

感谢您成为高级订阅者。

Thank you all for tuning in.

感谢大家的收听。

Thank you to those of you that listen to this at a later time recorded.

感谢那些稍后收听此录音的人。

I really appreciate your questions.

我真的很感谢你的提问。

I really appreciate your support of Huberman Lab.

我非常感谢您对休伯曼实验室的支持。

As I've said many times before, it's a labor of love.

正如我之前多次说过的，这是一种爱的劳动。

It continues to be a labor of love.

它仍然是一种爱的劳动。

I spend my life, basically all of my waking life minus some self-care and some care of others, and hopefully a bulldog soon, another bulldog soon.

我度过了我的一生，基本上是我醒着的所有生活，除了一些自我照顾和对他人的一些照顾，希望很快就会有一只斗牛犬，很快就会有另一只斗牛犬。

I can't wait.

我等不及了。

I've been looking for bulldogs.

我一直在寻找斗牛犬。

And there will be another one soon.

很快就会有另一个。

I don't know what his or her name will be.

我不知道他或她的名字是什么。

But in the absence of tending to those things, I'm focusing 98% of my waking life to trying to suss out the best health and science information for you all and get it out to you in formats that are convenient for you, that are useful for you, and that you can apply.

但在没有关注这些事情的情况下，我将 98% 的醒着生活集中在试图为你们所有人找出最好的健康和科学信息，并以对你们来说方便、对你们有用、你们可以应用的格式将其提供给你们。

Also discussions with expert guests.

还与专家嘉宾进行了讨论。

So there are the guest episodes, the solo episodes.

所以有客串剧集，独奏剧集。

hubermanlab.com has a lot of resources, like the AI engine.

hubermanlab.com 有很多资源，比如 AI 引擎。

Please give that a try, if you like.

如果您愿意，请尝试一下。

It's basically an AI version of me, which is kind of weird to me.

它基本上是我的人工智能版本，这对我来说有点奇怪。

But it does a pretty good job.

但它做得相当不错。

I would say it does a very good job of encapsulating a lot of themes.

我想说它在封装很多主题方面做得非常好。

It's a great way to generate your own brief protocols, if you want to do that.

如果您想这样做，这是生成您自己的简短协议的好方法。

You can ask it to generate an exercise plan based on Huberman Lab protocols, or what have you.

您可以要求它根据 Huberman Lab 协议或您拥有的协议生成锻炼计划。

And then the newsletters I'm assuming most of you already subscribe to.

然后是时事通讯，我假设你们大多数人已经订阅了。

But if you would be so kind as to make sure that you follow the podcast by clicking subscribe on YouTube, following the podcast on Apple and Spotify.

但请确保您在 YouTube 上点击“订阅”，在 Apple 和 Spotify 上关注播客来关注播客。

If you already follow, by the way, make sure you don't accidentally unfollow.

顺便说一句，如果您已经关注，请确保您不会意外取消关注。

But if you go click that Follow tab, that really helps us.

但如果您点击“关注”选项卡，这对我们确实有帮助。

It's zero cost.

这是零成本。

Give us a five-star review if you think we deserve it or a different review if you think we deserve that.

如果您认为我们值得，请给我们五星级评价；如果您认为我们值得，请给我们不同的评价。

I love your comments on YouTube.

我喜欢你在 YouTube 上的评论。

I do read them all.

我确实读过它们。

I really do read them all.

我真的读过它们。

I even go and find the hidden comments that get filtered.

我什至去找那些被过滤的隐藏评论。

And I read those too.

我也读过这些。

So please, if you feel inclined, you can support us in that way.

因此，如果您愿意，请以这种方式支持我们。

And most importantly, take the protocols and the information that you think works for you.

最重要的是，采取您认为适合您的协议和信息。

Apply it.

应用它。

Discard the protocols and the information that you don't feel is for you.

丢弃您认为不适合您的协议和信息。

Discard it.

丢弃它。

That's great.

那太棒了。

And of course, I don't deserve credit for any of these protocols per se.

当然，我不应该因为这些协议本身而受到赞扬。

These are the product of so much great science and health studies out there, clinical studies.

这些是大量伟大的科学和健康研究以及临床研究的产物。

And I'm just a funnel and a filter.

而我只是一个漏斗和一个过滤器。

But it is a true pleasure to be able to be that funnel and filter.

但能够成为那个漏斗和过滤器真的很高兴。

So thank you for letting me funnel and filter today's knowledge for you.

所以感谢您让我为您收集和过滤今天的知识。

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

一如既往，感谢您对科学的兴趣。