AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More

I'm Andrew Huberman.

我是安德鲁·休伯曼。

And I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是斯坦福大学医学院的神经生物学和眼科教授。

I'm also wearing my ROKA red lens glasses, which block both blue light and green light, both of which are so-called short-wavelength light.

我还戴着 ROKA 红镜片眼镜，它可以阻挡蓝光和绿光，这两种光都是所谓的短波长光。

That's because we are recording this AMA at night, and the lights in here are very bright.

因为我们是在晚上录制这个AMA，这里的灯光非常亮。

And bright lights at night will quash your melatonin, which is the hormone of sleepiness.

夜间明亮的灯光会抑制褪黑激素的分泌，而褪黑激素是促进睡意的激素。

Bright lights at night also increase cortisol levels, and by blocking those short wavelengths of light, you offset the reductions in melatonin and the increases in cortisol that would otherwise occur.

夜间的明亮灯光也会增加皮质醇水平，通过阻挡那些短波长的光，您可以抵消褪黑激素的减少和皮质醇的增加，否则会发生这种情况。

And I always make the general recommendation that whether or not you decide to wear blue-green blockers or blue blockers or simply no blockers that you dim your lights at night.

我总是提出一般建议，无论您是否决定佩戴蓝绿色阻挡器或蓝色阻挡器，或者干脆不佩戴阻挡器，您都会在晚上调暗灯光。

It will greatly facilitate your transition to sleep and the quality of your sleep.

它将极大地促进您向睡眠的过渡和睡眠质量。

So this AMA is part of our Premium subscriber channel.

所以这个 AMA 是我们的高级订阅频道的一部分。

Our Premium subscriber channel was started in order to provide support for the standard Huberman Lab podcast, which, of course, comes out every Monday.

我们的高级订阅者频道的启动是为了为标准 Huberman Lab 播客提供支持，当然，该播客每周一发布。

Those are our full-length episodes.

这些是我们的完整剧集。

We also now have Huberman Lab Essentials episodes, which are 30-minute essentials-only episodes, so just the actionable protocols and the key mechanisms behind those protocols.

我们现在还有 Huberman Lab Essentials 剧集，这是 30 分钟的精华剧集，因此只有可操作的协议以及这些协议背后的关键机制。

Those come out every Thursday.

这些每周四都会发布。

Both the full-length episodes and essentials episodes are available at zero cost to everybody on all standard platforms, so YouTube, Apple, Spotify.

每个人都可以在所有标准平台（例如 YouTube、Apple、Spotify）上以零成本观看完整剧集和精华剧集。

We now have the full-length episodes on X as well.

我们现在也有 X 的完整剧集。

We started the Premium channel as a way to generate support for exciting research being done at Stanford School of Medicine, on the main campus at Stanford, and elsewhere.

我们开设高级频道是为了为斯坦福大学医学院、斯坦福大学主校区和其他地方正在进行的激动人心的研究提供支持。

The research that we fund is largely applied research.

我们资助的研究主要是应用研究。

We do fund some basic research, but it's largely applied research, meaning it's research that's geared toward developing novel therapeutics for mental health, physical health, and performance in humans as soon as possible.

我们确实资助了一些基础研究，但主要是应用研究，这意味着它的研究旨在尽快开发针对人类心理健康、身体健康和表现的新型疗法。

We've already done several rounds of research funding, and I'm excited to tell you about the results of those studies as they become available.

我们已经完成了几轮研究资助，我很高兴能告诉您这些研究的结果。

I'm also pleased to inform you that for every dollar that the Huberman Lab Premium channel generates for research studies, there are now three matching donors that match that amount.

我还很高兴地通知您，Huberman Lab Premium 频道为研究产生的每一美元，现在都有三个匹配的捐赠者与该金额相匹配。

The Tiny Foundation, along with two other generous anonymous donors, have agreed to do dollar-for-dollar match.

小基金会和另外两个慷慨的匿名捐助者已同意进行一美元对一美元的匹配。

So technically, given the number of dollar-for-dollar matches, it's now dollar for dollar for dollar for dollar match.

因此，从技术上讲，考虑到美元对美元匹配的数量，现在是美元对美元对美元的匹配。

That is, for every dollar provided by the Premium channel for research, we have $3 provided to the Premium channel's research fund.

也就是说，高级频道每为研究提供 1 美元，我们就会向高级频道的研究基金提供 3 美元。

And then we distribute that to various investigators, as I mentioned, at Stanford and other universities throughout the United States.

然后，正如我提到的，我们将其分发给斯坦福大学和美国其他大学的各个研究人员。

This is a 4X amplification of the total amount of funding given to studies of mental health, physical health, and performance.

这比用于心理健康、身体健康和表现研究的资金总额增加了 4 倍。

And of course, as those studies are completed and published, we will be sure to share the data and the actionable tools that emerge from those data with you.

当然，随着这些研究的完成和发布，我们一定会与您分享数据以及从这些数据中得出的可行工具。

So for those of you that are already Premium channel members, thank you.

对于那些已经是高级频道会员的人，谢谢。

And now, without further ado, I will answer your questions.

现在，话不多说，我将回答您的问题。

The first question for today's AMA is, quote, "Is there a distinct health advantage to using bone broth or collagen protein versus whey protein?" I get this question pretty often, and I touched on this in the episode that I did with Dr. Layne Norton.

今天 AMA 的第一个问题是，“与乳清蛋白相比，使用骨汤或胶原蛋白是否有明显的健康优势？”我经常被问到这个问题，我在与莱恩·诺顿博士一起做的那一集中谈到了这个问题。

But I think the key thing to remember here is that while protein is one of the three macronutrients-- proteins, carbohydrates, and fats-- not all proteins are created equal.

但我认为这里要记住的关键一点是，虽然蛋白质是三大营养素（蛋白质、碳水化合物和脂肪）之一，但并非所有蛋白质都是一样的。

Now, what differentiates different protein sources has a lot to do with how easily those proteins are assimilated into our body and their amino acid content.

现在，不同蛋白质来源的区别与这些蛋白质被我们身体吸收的容易程度及其氨基酸含量有很大关系。

Now, in general, how bioavailable a protein is as well as its quality or protein score relates to a number of things, not the least of which is the amount of leucine, which is a particular essential amino acid that we need to get from food.

现在，一般来说，蛋白质的生物利用度及其质量或蛋白质评分与很多因素有关，其中最重要的是亮氨酸的含量，亮氨酸是我们需要从食物中获取的一种特殊必需氨基酸。

So why is leucine important?

那么为什么亮氨酸很重要？

Well, leucine is an essential amino acid.

嗯，亮氨酸是一种必需氨基酸。

You need to get it from food.

你需要从食物中获取它。

And some protein sources, such as whey protein, for instance, but also beef, chicken, eggs, et cetera, have high levels of leucine as compared to other types of protein, for instance, collagen protein and some, not all, bone broths.

一些蛋白质来源，例如乳清蛋白，还有牛肉、鸡肉、鸡蛋等，与其他类型的蛋白质（例如胶原蛋白和一些（不是全部）骨汤）相比，亮氨酸含量较高。

And I'll explain what I mean by that in a moment.

我稍后会解释我的意思。

So if we just step back from this question and ask it in two parts-- remember, the question was, is there a distinct health advantage to using bone broth or collagen protein versus whey protein?

因此，如果我们从这个问题上退一步，分两部分来问——记住，问题是，与乳清蛋白相比，使用骨汤或胶原蛋白是否有明显的健康优势？

One can be very confident in the answer to that, which is whey protein contains relatively high amounts of the amino acid leucine and therefore is going to be the superior form of protein if your goal is to grow muscle and/or get stronger, to repair muscle, either muscle damage caused by exercise, or simply to engage protein synthesis.

人们可以对这个问题的答案非常有信心，即乳清蛋白含有相对大量的氨基酸亮氨酸，因此如果您的目标是增长肌肉和/或变得更强壮、修复肌肉、运动引起的肌肉损伤或只是参与蛋白质合成，那么乳清蛋白将是一种优质的蛋白质形式。

Remember, even if you haven't been exercising intensely or doing any resistance training-- and by the way, you should be doing resistance training and cardiovascular training.

请记住，即使您没有进行剧烈运动或进行任何阻力训练，顺便说一句，您也应该进行阻力训练和心血管训练。

But independent of exercise, dietary protein, in particular dietary proteins that contain high amounts of leucine or, I should say, relatively high amounts of leucine, like whey protein, will help induce so-called "muscle protein synthesis," which is generally good for us, again.

但与运动无关，膳食蛋白质，特别是含有大量亮氨酸的膳食蛋白质，或者我应该说，相对较高含量的亮氨酸，如乳清蛋白，将有助于诱导所谓的“肌肉蛋白质合成”，这通常对我们有好处。

And it's occurring even if we're not exercising.

即使我们不锻炼，这种情况也会发生。

If we are exercising, especially if we're exercising very hard and, in particular, if we're doing a lot of resistance training or, frankly, any amount of resistance training that's taken near or to failure-- so it doesn't even have to be heavy weight, but if you're stressing the muscles hard, then having a quality-protein source that's bioavailable, that is, you can assimilate it, and that has relatively high leucine content is going to be advantageous.

如果我们正在锻炼，特别是如果我们非常努力地锻炼，特别是如果我们正在进行大量的阻力训练，或者坦率地说，任何数量的阻力训练都接近或接近失败，那么它甚至不必是大重量，但如果你对肌肉施加很大的压力，那么拥有生物可利用的优质蛋白质来源，也就是说，你可以吸收它，并且具有相对较高的亮氨酸含量有利。

So through that lens, I can confidently answer the question by saying that a quality whey protein would be a better choice for a protein as compared to bone broth or a collagen protein, which have relatively low amounts of leucine.

因此，通过这个镜头，我可以自信地回答这个问题，说与骨汤或胶原蛋白相比，优质乳清蛋白将是更好的蛋白质选择，因为骨汤或胶原蛋白的亮氨酸含量相对较低。

And if you look at their essential amino acid profile just across the board, not just focusing on leucine, and compare that to whey protein, we would easily say that whey protein is the superior form of protein, again, both based on its bioavailability and its amino acid composition.

如果你全面观察它们的必需氨基酸分布，而不仅仅是关注亮氨酸，并将其与乳清蛋白进行比较，我们很容易说乳清蛋白是蛋白质的优质形式，同样，基于其生物利用度和氨基酸组成。

Now, does that mean that bone broth and collagen protein are not valuable at all?

那么，这是否意味着骨头汤和胶原蛋白根本没有价值呢？

No, I didn't say that.

不，我没那么说。

So when our bone broth and collagen proteins valuable?

那么我们的骨头汤和胶原蛋白什么时候有价值呢？

So this has also come up in several Huberman Lab podcast episodes, namely the episode that I did with Dr. Layne Norton, also the episode that I did about skin health.

因此，这也出现在几个 Huberman Lab 播客节目中，即我与 Layne Norton 博士合作的节目，以及我关于皮肤健康的节目。

Because there are some data, not a ton, but there are some data showing that people who regularly ingest collagen protein can observe some improvements in skin elasticity and appearance.

因为有一些数据，虽然不是很多，但有一些数据表明，经常摄入胶原蛋白的人可以观察到皮肤弹性和外观的一些改善。

Now, are these dramatic effects?

现在，这些效果是戏剧性的吗？

Not so much.

没那么多。

But are these significant effects?

但这些影响显着吗？

That is, are they statistically significant as compared to a control condition of either no collagen protein or a different protein source?

也就是说，与没有胶原蛋白或不同蛋白质源的对照条件相比，它们是否具有统计显着性？

And there one can find manuscripts that show, yes, indeed, ingesting collagen protein-- and by the way, bone broth has high amounts of collagen.

人们可以在那里找到手稿，表明，是的，确实摄入胶原蛋白——顺便说一句，骨头汤含有大量胶原蛋白。

So we're treating bone broth and collagen protein in combination here, or we are considering them in combination.

因此，我们在这里将骨汤和胶原蛋白结合起来，或者我们正在考虑将它们结合起来。

And one would say that the amino acids that are contained in bone broth and collagen protein actually have been shown to support skin elasticity and appearance when ingested at levels of 15 grams per day over a period of about two weeks or more.

有人会说，骨头汤和胶原蛋白中所含的氨基酸实际上已经被证明可以支持皮肤弹性和外观，只要每天摄入 15 克，持续大约两周或更长时间。

So through the lens of which protein source might be best for improving skin health and appearance, the answer in this case would be that the bone broth and collagen protein is going to be superior to whey protein.

因此，从哪种蛋白质来源最适合改善皮肤健康和外观来看，在这种情况下，答案是骨汤和胶原蛋白将优于乳清蛋白。

However, keep in mind that bone broth and collagen protein contain calories.

然而，请记住，骨头汤和胶原蛋白含有热量。

They contain protein and calories.

它们含有蛋白质和卡路里。

Sometimes they contain calories also from fat, rarely from carbohydrate, but you need to check the packaging and see what else is in there.

有时它们也含有来自脂肪的热量，很少来自碳水化合物，但您需要检查包装，看看里面还含有什么。

So that raises the question, should you be taking bone broth/collagen protein?

那么这就提出了一个问题，你应该服用骨汤/胶原蛋白吗？

I would say either/or, maybe both.

我会说要么/要么，也许两者兼而有之。

But either/or and whey protein-- or rather, let's ask the question more scientifically.

但要么/要么和乳清蛋白——或者更确切地说，让我们更科学地问这个问题。

Will taking whey protein support skin health and appearance in a way that either mimics or can replace the positive effects that one gets from bone broth and collagen protein?

服用乳清蛋白是否会以模仿或取代骨汤和胶原蛋白的积极作用来支持皮肤健康和外观？

And the answer there would be no, at least not in any direct way.

答案是否定的，至少不是以任何直接的方式。

There's no evidence-- or at least there are no studies that I'm aware of-- of people taking whey protein as a way to improve skin health and appearance.

没有证据——或者至少据我所知没有研究——人们服用乳清蛋白来改善皮肤健康和外观。

Now, that said, recovering from exercise, inducing muscle protein synthesis-- these are things that are generally good for your body, so they are going to support overall health, immune health, your general sense of vigor.

也就是说，从运动中恢复、诱导肌肉蛋白质合成——这些通常对您的身体有益，因此它们将支持整体健康、免疫健康和您的总体活力感。

There's all sorts of downstream things that happen when you stress your muscles and then recover them or even if you just eat a protein like whey protein.

当你给肌肉施加压力然后恢复它们时，或者即使你只吃乳清蛋白之类的蛋白质时，也会发生各种各样的下游事情。

And keep in mind, there are other proteins that have high leucine content that lend themselves, as whey protein does, to muscle protein synthesis.

请记住，还有其他具有高亮氨酸含量的蛋白质，如乳清蛋白一样，有助于肌肉蛋白质的合成。

So that's going to create an overall milieu, an environment of health.

这将创造一个整体环境，一个健康的环境。

It certainly isn't the only path to health, but it's going to create a general milieu of health in the right context, provided you're ingesting it at the right amounts and in the right times.

它当然不是通往健康的唯一途径，但只要您在正确的时间以正确的量摄入它，它将在正确的环境中创造一个普遍的健康环境。

And by the way, when I say that, I know people are thinking, well, how much is the right amount?

顺便说一句，当我这么说时，我知道人们会想，多少才是合适的金额？

I am of the belief that most people who are seeking muscle protein synthesis, recovery from exercise, and general health would do well to ingest approximately-- I'm not super neurotic about these things-- approximately 1 gram of quality protein per pound of lean body weight or desired body weight.

我相信，大多数寻求肌肉蛋白质合成、运动恢复和整体健康的人最好摄入大约——我对这些事情不是超级神经质——每磅去脂体重或理想体重大约 1 克优质蛋白质。

Or if you want to be a little looser about it, some people will just say 1 gram of quality protein per pound of body weight each day.

或者如果你想宽松一点，有些人会说每天每磅体重1克优质蛋白质。

So that's going to vary from person to person.

所以这会因人而异。

So how much whey protein?

那么多少乳清蛋白呢？

Well, it depends on how much other protein you're ingesting.

嗯，这取决于你摄入了多少其他蛋白质。

So let's simplify things here.

所以让我们在这里简化一下事情。

If in trying to get that 1 gram of protein per pound of body weight or so you have a limited budget, as most people do, I would personally suggest that you get a significant portion of whatever that protein requirement is-- maybe it's 150 grams.

如果你像大多数人一样，想要获得每磅体重 1 克的蛋白质，那么你的预算有限，我个人建议你摄入蛋白质需求量的很大一部分——也许是 150 克。

Maybe it's 200 grams.

也许是200克。

Maybe it's 100 grams, depending on your size.

也许是 100 克，具体取决于您的尺寸。

I would suggest getting 60% to 70% of that from whole food sources.

我建议从天然食物中获取 60% 到 70% 的营养。

So it could be quality lean meats, chicken, eggs, fish.

所以可能是优质瘦肉、鸡肉、鸡蛋、鱼。

If you're a vegetarian, yes, there are combinations of things like beans and rice that will allow you to achieve the proper combinations of essential amino acids.

如果您是素食主义者，是的，豆类和大米等食物的组合可以让您获得必需氨基酸的正确组合。

There are some sources of nonanimal proteins that will meet all those amino acid needs.

有一些非动物蛋白质来源可以满足所有这些氨基酸需求。

You can look these up.

你可以查一下这些。

They're easy to find online now.

现在很容易在网上找到它们。

There's also casein protein, milk protein.

还有酪蛋白、牛奶蛋白。

I would suggest getting most of your protein for muscle protein synthesis and for recovery from exercise from whole food sources.

我建议从天然食物中获取大部分蛋白质用于肌肉蛋白质合成和运动恢复。

And then the remaining 30% or so-- and I suppose this could be as high as 50% if you're having trouble eating enough during the day-- could come from a protein powder, so to speak, or a protein bar.

然后剩下的 30% 左右——如果你白天吃得不够的话，我想这个比例可能高达 50%——可能来自蛋白粉，或者蛋白棒。

And whey protein is an excellent source of protein in that instance.

在这种情况下，乳清蛋白是极好的蛋白质来源。

And those whey proteins are available out there with minimal amounts or zero amounts of carbohydrate in them.

这些乳清蛋白中的碳水化合物含量极低或为零。

Some of them have sweeteners like Stevia.

其中一些含有甜叶菊等甜味剂。

Some don't.

有些则不然。

They vary in cost a bit.

它们的成本略有不同。

They vary in flavor a bit, in mixability a bit, so you have to find what works for you.

它们的味道有点不同，混合性也有点不同，所以你必须找到适合你的。

These are now pretty easy to find out there.

现在很容易在那里找到这些。

You just have to pick the one that's right for you and for your budget.

您只需选择适合您和预算的一款即可。

That's to meet your 1 gram of protein per pound of body weight threshold.

这是为了满足每磅体重 1 克蛋白质的阈值。

And again, you don't have to be super neurotic about reaching that threshold every single day.

再说一次，你不必对每天达到这个阈值感到超级神经质。

I'm about 100 kilograms or about 220 pounds.

我大约 100 公斤或大约 220 磅。

I'm probably a little bit lighter now, maybe 210 pounds.

我现在可能轻了一点，也许是210磅。

I probably get anywhere from 175 to 210 grams of protein per day.

我每天大概摄入 175 到 210 克蛋白质。

I know that from having tracked it recently.

我最近跟踪它时就知道了这一点。

But I'm not neurotic about making sure that every day I get 210 grams or 200 grams.

但我并不神经质地确保每天摄入 210 克或 200 克。

I'll let it vary a little bit.

我会让它稍微有所不同。

And sometimes it gets a bit lower, and sometimes it gets a little bit higher.

有时它会降低一点，有时会升高一点。

And at least that works for me.

至少这对我有用。

I'm also not in a mode of life where I'm trying to put on a lot of muscle or something like that, so if you are, maybe you need to pay a bit more attention to the details.

我也没有处于一种试图增加肌肉或类似东西的生活方式，所以如果你是这样，也许你需要多注意细节。

So that's to get your protein ration per day.

这就是每天的蛋白质配给量。

And of course, you also need to make sure you're getting sufficient-- I believe you should get sufficient vegetables, fruits, and if it's in your nutrition plan, starches, things like rice and oatmeal and things like that, if that's what you do.

当然，你还需要确保你摄入足够的食物——我相信你应该摄入足够的蔬菜、水果，如果你的营养计划中有的话，还应该摄入淀粉、大米和燕麦片之类的东西，如果你这样做的话。

I realize today people are doing a variety of different things.

我意识到今天人们正在做各种各样不同的事情。

Now, the bone broth and collagen protein, yes, will factor into your total protein count, that protein ration of 1 gram per pound of body weight per day.

现在，骨头汤和胶原蛋白，是的，将计入您的总蛋白质计数，即每天每磅体重 1 克的蛋白质比例。

But keep in mind that if you evaluate bone broth or especially powdered collagen proteins through the lens of what is high-quality, bioavailable, high-luceine content protein, collagen protein or, rather, powdered collagen protein doesn't scale up that well.

但请记住，如果您通过高质量、生物利用度、高亮氨酸含量的蛋白质来评估骨汤或特别是粉状胶原蛋白，则胶原蛋白或粉状胶原蛋白的放大效果不会那么好。

And so I would say if you are interested in improving your skin health and appearance, sure, go ahead and add 15 grams of collagen protein in powdered form per day or have some bone broth.

所以我想说，如果您有兴趣改善皮肤健康和外观，当然可以每天添加 15 克粉末状胶原蛋白或喝一些骨头汤。

I happen to really like bone broth.

我碰巧非常喜欢骨头汤。

It also has a fair amount of protein.

它还含有相当数量的蛋白质。

And I believe-- I need to double-check this, but I believe that some of them actually have fair amounts of leucine, just not as high as whey protein.

我相信——我需要仔细检查这一点，但我相信其中一些实际上含有相当数量的亮氨酸，只是没有乳清蛋白那么高。

So I want to be clear about that because the question was about a comparison between bone broth, collagen protein, and whey protein.

所以我想澄清这一点，因为问题是关于骨汤、胶原蛋白和乳清蛋白之间的比较。

One last thing about skin health as it relates to whey protein-- on the episode I did about skin health, I read a number of papers, and then we addressed these papers again when I had Dr. Teo Soleymani on the podcast.

关于皮肤健康的最后一件事，因为它与乳清蛋白有关——在我做的关于皮肤健康的一集中，我读了很多论文，然后当我在播客上邀请 Teo Soleymani 博士时，我们再次讨论了这些论文。

He's actually a derm-onc, or a dermatologist-oncologist, specializes in skin cancers but also the cosmetic aspects of skin care, what makes skin have nice levels of elasticity, reducing things like rosacea, psoriasis, and acne.

他实际上是一名皮肤肿瘤科医生，专门研究皮肤癌，也擅长皮肤护理的美容方面，使皮肤具有良好的弹性，减少红斑痤疮、牛皮癣和痤疮等疾病。

And in that discussion and in the papers that I covered in the solo episode, it was clear that one of the things that has been shown to contribute to acne in some people, OK, not all but in some people, is having a high leucine content in the diet.

在那次讨论和我在单独一集中报道的论文中，很明显，已证明导致某些人痤疮的原因之一是饮食中亮氨酸含量高，好吧，不是所有人，而是某些人。

So this runs countercurrent to everything I've said before, but I would be remiss if I didn't say this.

因此，这与我之前所说的一切背道而驰，但如果我不这么说，那就是我的失职。

Whey protein has been evaluated for its tendency to increase acne in some people, and it seems to be related to leucine, which, again, is quite present in whey protein, and leucine's ability to increase certain components of the cell growth pathway involving mTOR, mammalian target of rapamycin.

乳清蛋白已被评估为在某些人中增加痤疮的倾向，并且它似乎与亮氨酸有关，亮氨酸同样大量存在于乳清蛋白中，并且亮氨酸能够增加涉及 mTOR（雷帕霉素的哺乳动物靶标）的细胞生长途径的某些成分。

There's a whole discussion to have about mTOR that we don't have time to get into right now.

关于 mTOR 有一个完整的讨论，但我们现在没有时间进行讨论。

I don't think you should be afraid of whey protein because you think it will induce acne.

我认为你不应该害怕乳清蛋白，因为你认为它会诱发痤疮。

What seems to be the case here is that the high leucine content, and probably other things in whey protein that are effective in increasing insulin lead to increases in mTOR, which, in turn, lead to changes in the skin that sometimes show up as increased acne.

这里的情况似乎是，高亮氨酸含量，以及乳清蛋白中可能有效增加胰岛素的其他物质，导致 mTOR 增加，进而导致皮肤变化，有时表现为痤疮增加。

Again, I'm not saying that taking whey protein will increase your acne.

再说一遍，我并不是说服用乳清蛋白会增加痤疮的数量。

What I am saying is if you have issues with acne, you might try taking out whey protein for a couple of days or weeks and, by doing so, see whether or not whey protein is causing or exacerbating those acne symptoms.

我的意思是，如果您有痤疮问题，您可以尝试服用乳清蛋白几天或几周，通过这样做，看看乳清蛋白是否会导致或加剧这些痤疮症状。

I personally have never noticed that issue with whey protein, but others might.

我个人从未注意到乳清蛋白的这个问题，但其他人可能会注意到。

And indeed, there are some peer-reviewed manuscripts that point to that.

事实上，有一些经过同行评审的手稿指出了这一点。

And as a final point, one thing that became clear in offline discussions with Dr. Teo Soleymani about this whey protein-leucine-acne thing is that for women in particular, whose hormones cycle across the month-- they may find that whey protein and other high-leucine protein sources will exacerbate or create acne at particular phases of their cycle because of the interaction between that mTOR pathway and some of the hormones that fluctuate during different phases of the menstrual cycle.

最后一点，在与 Teo Soleymani 博士关于乳清蛋白-亮氨酸-痤疮问题的线下讨论中，有一点变得很清楚：尤其是对于女性来说，她们的激素会在整个月内循环，她们可能会发现乳清蛋白和其他高亮氨酸蛋白来源会在周期的特定阶段加剧或产生痤疮，因为 mTOR 途径与月经周期不同阶段波动的一些激素之间存在相互作用。

So we all have to learn to be scientists of ourselves, that is, to try something, see if we like it, see if we don't, ask ourselves why.

所以我们都必须学会成为自己的科学家，也就是说，尝试一些事情，看看我们是否喜欢它，看看我们是否不喜欢它，问问自己为什么。

If you get stomach discomfort from a given brand of whey protein, please don't take that one again.

如果您因某种品牌的乳清蛋白而感到胃部不适，请不要再服用该品牌。

You have to find what works for you and then pay attention to whether or not-- for instance, if you're a woman and you're seeing some increase in acne or other skin symptoms by taking whey protein at a particular phase of your cycle, maybe you stop taking it during that phase and take it only in other phases.

你必须找到对你有效的方法，然后注意是否有效——例如，如果你是一名女性，并且在月经周期的特定阶段服用乳清蛋白，发现痤疮或其他皮肤症状有所增加，那么你可能会在该阶段停止服用，而只在其他阶段服用。

Or if you have no issues, go ahead and take it.

或者，如果您没有问题，请继续接受。

For men, whose hormones obviously don't cycle as much throughout the month if at all-- they're going to cycle depending on sleep, et cetera, stress, et cetera, but you get the idea.

对于男性来说，他们的荷尔蒙显然不会在整个月内循环那么多——他们的循环取决于睡眠等、压力等，但你明白了。

If you are experiencing troubling levels of acne, take whey protein out altogether.

如果您的痤疮水平令人不安，请完全去除乳清蛋白。

Maybe replace it with a casein protein or other high-quality protein, and see how you react.

也许用酪蛋白或其他优质蛋白质代替它，看看你的反应如何。

Again, become a scientist of yourself.

再次，成为你自己的科学家。

You'll be glad you did.

你会很高兴你这么做了。

The next question is about creatine supplementation for women and teenagers.

下一个问题是关于女性和青少年的肌酸补充。

I can answer the first part of the question very easily.

我可以很容易地回答问题的第一部分。

There is no evidence that creatine should be avoided by women.

没有证据表明女性应避免使用肌酸。

There is a lot of evidence that creatine supplementation is beneficial for both men and for women for sake of improving muscle strength and size-- we'll talk about size and how that's accomplished with creatine-- as well as for brain health and, in particular, improvements in brain function that occur under conditions of what I would call elevated stress, minor sleep deprivation, altitude, et cetera.

有大量证据表明，补充肌酸对男性和女性都有益，可以改善肌肉力量和尺寸（我们将讨论尺寸以及肌酸如何实现这一点）以及大脑健康，特别是在我所说的高压力、轻微睡眠不足、海拔高度等条件下发生的大脑功能改善。

There are a bunch of studies out there about creatine and brain function.

有很多关于肌酸和大脑功能的研究。

Most people think about creatine as a supplement for muscles, and keep in mind that creatine also comes from food.

大多数人认为肌酸是肌肉的补充剂，并请记住肌酸也来自食物。

We often forget this in our discussion about anything that is more typically known as a supplement.

在讨论任何通常被称为补充剂的东西时，我们经常忘记这一点。

Where is creatine found?

肌酸在哪里找到？

Creatine is found in red meat.

肌酸存在于红肉中。

It's found in other meat sources.

它存在于其他肉类来源中。

And if you were to look up online, what are some food sources for creatine, you would find various food sources.

如果您在网上查找肌酸的食物来源有哪些，您会发现各种食物来源。

But what you would notice is across all those food sources, you would have to ingest far too many calories.

但你会注意到，在所有这些食物来源中，你必须摄入太多的卡路里。

It would greatly exceed pretty much anyone's daily caloric requirements in order to get enough creatine to have the sorts of benefits that have been looked at in peer-reviewed studies focused on muscle strength and size as well as the peer-reviewed studies focused on brain function.

它会大大超过几乎任何人的日常热量需求，以获得足够的肌酸，以获得在针对肌肉力量和大小的同行评审研究以及针对大脑功能的同行评审研究中所观察到的各种好处。

So the simple recommendation is that for adult men and women, 5 to 10 grams of creatine taken in the form of creatine monohydrate powder-- creatine is found in various forms.

因此，简单的建议是，成年男性和女性应摄入 5 至 10 克一水肌酸粉末形式的肌酸——肌酸有多种形式。

The creatine monohydrate form is the one that's most heavily studied, so we have a lot of data on it, tons of studies.

一水肌酸形式是研究最深入的一种，因此我们有大量关于它的数据和大量的研究。

It also happens to be the most inexpensive, and it happens to be the one that seems to have at least the same effects as all the other forms.

它也恰好是最便宜的，而且它似乎至少具有与所有其他形式相同的效果。

What I'm saying is there are no data, at least that I'm aware of, that any one form of creatine is superior to all the others, except I would say creatine monohydrate is probably superior given that there's so much data about creatine monohydrate relative to the others and that it also happens to be the most inexpensive.

我想说的是，没有数据，至少我知道，任何一种形式的肌酸都优于所有其他形式，但我想说，一水肌酸可能更优越，因为关于一水肌酸相对于其他形式的数据非常多，而且它也恰好是最便宜的。

So when I say adult men and women should take 5 to 10 grams of creatine, what I'm talking about is the fact that most all of the studies of creatine have been done by scaling the amount of creatine that the subjects in those studies are given according to body weight.

因此，当我说成年男性和女性应该摄入 5 至 10 克肌酸时，我所说的是这样一个事实：大多数肌酸研究都是通过根据体重调整受试者的肌酸摄入量来完成的。

So when you hear the pan statement, "Everyone should take 5 grams of creatine monohydrate per day," that discards the actual data, which say that you should scale the amount of creatine according to body weight.

因此，当您听到“每个人每天应该摄入 5 克一水肌酸”这样的泛泛说法时，您就忽略了实际数据，即您应该根据体重调整肌酸的摄入量。

Now, you could do that, but you can also make it very simple given the way that creatine is stored and used in the body, which is if you weigh 150 pounds or less, take 5 grams of creatine monohydrate per day.

现在，您可以做到这一点，但考虑到肌酸在体内储存和使用的方式，您也可以使其变得非常简单，即如果您的体重为 150 磅或以下，则每天服用 5 克一水肌酸。

If you miss a day, just stay on that 5 grams per day.

如果您错过一天，只需坚持每天 5 克即可。

Try not to miss a day, but if you do, look, it happens.

尽量不要错过任何一天，但如果你错过了，看看，它就会发生。

Just continue taking 5 grams a day.

每天继续服用 5 克即可。

You don't have to make up for the missed 5 grams.

您不必弥补错过的 5 克。

However, if you weigh more than 150 pounds-- let's say you're anywhere from 150 pounds up to 200 pounds.

然而，如果您的体重超过 150 磅，假设您的体重在 150 磅到 200 磅之间。

Well, then I would suggest taking a bit more, maybe 7 or 8 grams of creatine per day.

好吧，那么我建议多服用一点，也许每天 7 或 8 克肌酸。

And if you weigh more than 200 pounds, then I suggest taking 10 grams per day.

如果您的体重超过 200 磅，那么我建议每天服用 10 克。

You do not need to exceed 10 grams per day.

每天不需要超过 10 克。

Why?

为什么？

Because creatine gets loaded into your muscles.

因为肌酸会进入你的肌肉。

And it remains there unless you stop taking it, in which case you'll excrete the water that's brought in by that creatine into the muscles, and you will also eventually excrete that creatine.

除非您停止服用，否则它会一直留在那里，在这种情况下，您会将肌酸带入肌肉的水排出体外，并且最终也会排出肌酸。

In fact, in the old days of creatine, meaning in the early '90s, when creatine monohydrate was first widely dispersed as a supplement, there was this idea that you needed to do a loading phase and a maintenance phase.

事实上，在肌酸的旧时代，即 20 世纪 90 年代初，当一水肌酸首次作为补充剂广泛传播时，人们认为您需要进行加载阶段和维持阶段。

I remember this because I did it.

我记得这件事是因为我做到了。

The idea was that you were supposed to take creatine monohydrate several times a day.

这个想法是你应该每天服用几次一水肌酸。

Generally, it was 3 to 5 grams three to five times a day, 30 minutes before a meal, and you were supposed to mix that creatine monohydrate with a little bit of high-sugar fruit juice, like grape juice.

一般来说，每天三到五次，每次 3 到 5 克，饭前 30 分钟服用，并且你应该将一水肌酸与一点高糖果汁（如葡萄汁）混合。

So I did this.

所以我就这么做了。

A lot of other people did this, and I can tell you it works spectacularly well to bring a lot of water into your muscles.

很多其他人都这样做过，我可以告诉你，它可以为你的肌肉带来大量的水分，效果非常好。

You basically put on about, depending on how well you react to it-- I'm what you would consider a creatine hyper-responder, so I respond really strongly to creatine.

你基本上会表现出，取决于你对它的反应程度——我是你认为的肌酸过度反应者，所以我对肌酸反应非常强烈。

And I would put on anywhere from 8 to 15 pounds.

我会增重 8 到 15 磅。

By the way, it's water weight, but it's mostly directed to the muscles.

顺便说一句，它是水的重量，但它主要针对肌肉。

And you get much stronger really fast.

而且你很快就会变得更强。

You actually put on a lot of size really fast.

事实上，你很快就增加了很多尺码。

And then after a loading phase of about three to five days, the idea was that then you were supposed to take the creatine either with water or with juice or with food just to keep it capped off in your system and do that indefinitely unless you did a washout of creatine.

然后，在大约三到五天的加载阶段之后，我们的想法是，你应该用水、果汁或食物服用肌酸，只是为了让它在你的系统中保持封闭状态，并且无限期地这样做，除非你洗掉了肌酸。

It's actually a pee-out out of creatine and the associated water-- for a duration of three to seven days.

它实际上是肌酸和相关水的排泄，持续三到七天。

So in the old days, you would load creatine anywhere from 3 to 5 grams four times a day or three times a day or whatever it is for four to five days.

因此，在过去，您可以每天补充 3 到 5 克肌酸，每天四次或每天三次，或者其他任何剂量，持续四到五天。

You're drinking all this juice and creatine.

你正在喝所有这些果汁和肌酸。

You get really big.

你真的变得很大了。

You get really strong for you, noticeable increases in size, and then you just maintain.

你会变得非常强壮，体型显着增加，然后你就可以维持下去。

If you take a week off where you're not doing the maintenance, then you have to reload the creatine again.

如果您休息一周不进行维护，那么您必须再次重新补充肌酸。

That was the idea.

这就是我的想法。

We now know that you can load more gradually and that you don't need to do this fruit juice, high-insulin spike or glucose spike approach.

我们现在知道，您可以逐渐增加负荷，并且不需要采用果汁、高胰岛素峰值或葡萄糖峰值方法。

I don't know if it works better than the current approach, but the current approach that most everybody uses is to ditch the juice, at least for that purpose, and just to take 5 to 10 grams of creatine continuously for about five to seven days to get the maximal effect on muscle size and strength.

我不知道它是否比目前的方法更好，但目前大多数人使用的方法是放弃果汁，至少为了这个目的，只是连续服用 5 到 10 克肌酸，持续大约五到七天，以获得对肌肉大小和力量的最大效果。

And I should say that most of the studies focused on how creatine impacts cognitive function, and we'll talk a little bit about why it actually impacts cognitive function favorably in a moment.

我应该说，大多数研究都集中在肌酸如何影响认知功能，我们稍后会讨论为什么它实际上会对认知功能产生有利的影响。

It's also 5 to 10 grams taken over the course of anywhere-- depends on the study-- two to seven days.

取决于研究，在任何地方（取决于研究）2 到 7 天内服用 5 到 10 克。

So I don't think there's any reason to do a so-called "loading phase." Just make sure that if you don't take any creatine for three to five days, that you are fairly continuous about taking it in the period after.

所以我认为没有任何理由进行所谓的“加载阶段”。只要确保如果您三到五天没有服用任何肌酸，您在接下来的一段时间内会相当连续地服用它。

I will say, I occasionally will do a creatine washout, meaning every, I don't know, six to eight months or so, I'll just take a week off from taking creatine, and then I'll start loading it back just by taking 10 grams a day because, as I mentioned, I'm more than 200 pounds, so 10 grams a day.

我会说，我偶尔会进行肌酸冲洗，这意味着每隔，我不知道，六到八个月左右，我会停止服用肌酸一周，然后我会开始通过每天服用 10 克来补充肌酸，因为正如我提到的，我超过 200 磅，所以每天 10 克。

I haven't done the juice form of high-dose loading in a very long time, and I think I will again.

我已经很长时间没有进行高剂量负荷的果汁形式了，我想我会再做一次。

Why do I do the washout?

我为什么要进行冲洗？

Well, I'm not so worried about creatine monohydrate effects on the kidneys, even though, by the way, if you do a blood test and it's measuring creatinine levels, you will see elevated creatinine levels.

好吧，我不太担心一水肌酸对肾脏的影响，尽管顺便说一句，如果您进行血液检查并测量肌酐水平，您会发现肌酐水平升高。

Be sure to tell your doctor that you're taking creatine monohydrate so that elevated creatinine level makes sense to them and they don't get alarmed by it.

请务必告诉您的医生您正在服用一水肌酸，这样肌酐水平升高对他们来说是有意义的，并且他们不会对此感到惊慌。

Or maybe they do need to get alarmed by it, in which case you need to have a discussion with your doctor.

或者也许他们确实需要对此感到震惊，在这种情况下，您需要与您的医生讨论。

In any event, I don't do the washout because I'm worried about creatinine levels.

无论如何，我不会进行冲洗，因为我担心肌酐水平。

I do the washout because at different phases of my training I actually like to remove some of the water from the muscles of my body and just see how strong I am without any of this creatine loading in water to the muscles thing.

我进行冲洗是因为在训练的不同阶段，我实际上喜欢从身体的肌肉中去除一些水分，然后看看在没有任何肌酸负载到肌肉中的情况下我有多强壮。

It's just kind of fun for me.

这对我来说只是一种乐趣。

It's something I do, and I suppose I have a very nonscientific idea about it, which is that by seeing what my strength is minus the creatine and the water that it brings with it, that somehow I'm getting a kind of a baseline or core measurement of my actual strength.

这是我所做的事情，我想我对此有一个非常不科学的想法，那就是通过查看我的力量减去肌酸和它带来的水，我以某种方式得到了我实际力量的一种基线或核心测量值。

It's just purely for my own interest and psychological reasons.

这纯粹是出于我自己的兴趣和心理原因。

I should also say it's kind of fun because when you reload creatine back in at that 5 or 10 grams per day, you notice very quick strength increases.

我还应该说这很有趣，因为当您每天重新补充 5 或 10 克肌酸时，您会发现力量增加得非常快。

And I will just say anecdotally, my own experience is that-- let's say I'm at a given level of strength when I've been on creatine for a while.

我只想说，我自己的经验是——假设我服用肌酸一段时间后，我的力量达到了一定水平。

Then I'll do a washout of about a week.

然后我会进行大约一周的清洗。

Generally, one loses 5 to 10 pounds of water, sometimes less depending on how much water that creatine brought in.

一般来说，一个人会失去 5 到 10 磅的水，有时会减少，具体取决于肌酸带来的水量。

Remember, I'm a creatine hyper-responder.

请记住，我是肌酸高反应者。

Some people get less of a response from creatinine in terms of bringing water into the muscles.

有些人在将水分带入肌肉方面对肌酐的反应较少。

You do that washout.

你做那个冲洗。

I'll measure my strength more or less carefully.

我会或多或少地仔细衡量一下我的实力。

I write it down, et cetera.

我把它写下来，等等。

And then I'll load creatine back in.

然后我会重新加载肌酸。

And I have noticed that my subsequent strength level after I've been bringing creatine back in will increase my strength further than it was prior to the washout.

我注意到，在我重新补充肌酸后，我随后的力量水平将比冲洗之前进一步增加我的力量。

However, it's not a perfect experiment because I've got more training time as a consequence of having washed out and then done a reload of creatine.

然而，这不是一个完美的实验，因为我有更多的训练时间，因为我洗掉了肌酸，然后重新加载了肌酸。

So we're getting kind of into the details here.

所以我们在这里深入了解细节。

The short answer to this is if you're an adult man or woman and you want to experiment with creatine, great.

对此的简短回答是，如果您是成年男性或女性并且想尝试肌酸，那就太好了。

Creatine monohydrate is the best option.

一水肌酸是最好的选择。

Shop for cost.

去店里看成本。

Some people feel a bit of gastric distress when they take creatine monohydrate.

有些人服用一水肌酸时会感到有点胃部不适。

You need to experiment with either taking it with food or without food.

您需要尝试与食物一起服用或不与食物一起服用。

I like to mix mine in water, or sometimes I'll add a little bit of lemon juice to that water.

我喜欢将其与水混合，或者有时我会在水中添加一点柠檬汁。

And I generally will take it about 30 minutes before a meal.

而且我一般会在饭前30分钟左右服用。

But some people do notice a little bit of gastric distress from creatine monohydrate.

但有些人确实注意到一水肌酸会带来一点胃部不适。

That gastric distress tends to subside with subsequent days of taking creatine, surprisingly.

令人惊讶的是，在接下来的几天服用肌酸后，胃部不适往往会减轻。

Or perhaps you just adjust in some way at the level of the gut.

或者也许你只是在肠道层面以某种方式进行调整。

Who knows?

谁知道？

Or you could break up the dosages of that 5 grams into five 1-gram dosages to try and offset some of that gastric distress.

或者，您可以将 5 克的剂量分成 5 个 1 克的剂量，以尝试抵消一些胃部不适。

I have heard from some people-- usually it's women-- who say, I like the strength increase that comes with creatine.

我听一些人（通常是女性）说，我喜欢肌酸带来的力量增强。

I like the way it impacts my brain, my thinking, but I don't like the extra water that it puts under my skin.

我喜欢它影响我的大脑和思维的方式，但我不喜欢它在我的皮肤下注入额外的水分。

Are there forms of creatine that don't force me to hold water under the skin and just put water in the muscles?

是否有某种形式的肌酸不会迫使我将水分保留在皮肤下，而只是将水分注入肌肉中？

The short answer is no, at least not that I'm aware of.

简短的回答是否定的，至少我不知道。

Some creatine brands will argue that, and they will sell other forms of creatine.

一些肌酸品牌会争论这一点，并且他们会销售其他形式的肌酸。

One of them in particular is a very acidic form of creatine.

其中之一尤其是酸性很强的肌酸。

I've tried it before.

我以前尝试过。

All that did was give me massive gastric distress.

所有这一切都给我带来了严重的胃部不适。

But that's me.

但这就是我。

You may have had other results.

您可能有其他结果。

If you get other results, put them in the comment section.

如果您得到其他结果，请将它们放在评论部分。

But in any case, there's really no way to cause all the water that comes in with creatine to be directed only to the muscles.

但无论如何，确实没有办法让所有与肌酸一起进入的水只流向肌肉。

But I've talked to several people who are expert in this, including Dr. Gabrielle.

但我已经与几位这方面的专家交谈过，其中包括加布里埃尔博士。

Lyon and others, and the theory is that if somebody doesn't have a ton of muscle mass and they are a creatine hyper-responder, that when they take creatine, yes, they'll direct a lot of water to the muscles, but there'll be spillover of the water retention under the skin because they don't have enough muscle to put all of that extra water and/or creatine.

Lyon等人的理论是，如果一个人没有大量的肌肉，并且他们是肌酸高反应者，那么当他们服用肌酸时，是的，他们会将大量的水引导到肌肉，但皮肤下的水分会溢出，因为他们没有足够的肌肉来储存所有额外的水和/或肌酸。

We don't know exactly how this is working, so I would say that if creatine causes you to hold water under your skin in a way that you don't like, then I suggest taking less than the 5 or 10-gram recommended dosage.

我们不知道它到底是如何起作用的，所以我想说，如果肌酸导致您以一种您不喜欢的方式将水分保留在皮肤下，那么我建议服用少于 5 或​​ 10 克的推荐剂量。

Maybe try 1 to 3 grams, and see how that benefits both your muscular strength and your brain health.

也许尝试 1 到 3 克，看看这对您的肌肉力量和大脑健康有何好处。

And now, on the topic of brain health, I'll just briefly say that it is no surprise that supplementing creatine monohydrate supports certain forms of cognition.

现在，关于大脑健康的话题，我只是简单地说，补充一水肌酸支持某些形式的认知并不奇怪。

Now, is it a massive cognitive enhancer?

现在，它是一个巨大的认知增强剂吗？

No. Why would it support cognition at all?

不。为什么它会支持认知呢？

Well, the creatine phosphate system generally is one of the more important systems, especially for forebrain function.

好吧，磷酸肌酸系统通常是更重要的系统之一，尤其是对于前脑功能而言。

Keep in mind that your forebrain is a bunch of different areas involved in a bunch of different things, including flexible thinking, context-dependent decision-making and rule-setting for keeping multiple things online, working memory and so on and so forth.

请记住，您的前脑是涉及许多不同事物的一堆不同区域，包括灵活的思维、依赖于上下文的决策和保持多个事物在线的规则设置、工作记忆等等。

And creatine phosphate is a fuel that-- it's not the only fuel, but it's an important fuel for the function of the forebrain and other brain areas, too, of course.

磷酸肌酸是一种燃料——它不是唯一的燃料，但它当然也是前脑和其他大脑区域功能的重要燃料。

So it's no surprise that creatine supports brain health and function, not just muscle strength and size.

因此，肌酸支持大脑健康和功能，而不仅仅是肌肉力量和大小，这并不奇怪。

Now, the second part of the question, which I'll answer a bit more briefly, is, is creatine supplementation safe for teenagers or do I recommend it for teenagers?

现在，问题的第二部分（我将更简短地回答一下）是，肌酸补充剂对于青少年来说安全吗？或者我是否推荐青少年服用？

Well, here I'm probably going to upset, offend, or otherwise antagonize some folks out there, but my suggestion would be if you are 16 or younger, stay away from creatine.

好吧，在这里我可能会让一些人感到不安、冒犯或以其他方式对抗，但我的建议是，如果您 16 岁或以下，请远离肌酸。

I know.

我知道。

I'm going to upset some people.

我会让一些人感到不安。

But I would say, stay away from it, and I'll tell you my reasons in a moment.

但我会说，远离它，我稍后会告诉你我的原因。

If you're 17, 18 years old, OK, it's a maybe.

如果你17、18岁，好吧，这是一个可能。

If you're 19 or older, if you really want to use creatine-- let's say you're 19 or up to about 25 years old-- sure, yeah, go ahead and supplement it.

如果您年满 19 岁或以上，如果您真的想使用肌酸（假设您年满 19 岁或大约 25 岁），当然，是的，请继续补充肌酸。

I started taking creatine when I was-- let's see.

我开始服用肌酸时——让我们看看。

So that was in college, so I was probably-- that year, I was probably about 20 years old, and I'm 49 years old now.

那是在大学的时候，所以我可能——那一年，我大概20岁左右，现在我49岁了。

So I've been taking creatine monohydrate more or less continuously with these lapses that I mentioned before, intentional lapses and not-so-intentional lapses, for that entire time between age 20 and 49.

因此，在 20 岁到 49 岁之间的整个时间里，我或多或少地连续服用一水肌酸，伴随着我之前提到的这些失误，有意的失误和非故意的失误。

And I plan to continue taking creatine monohydrate.

我计划继续服用一水肌酸。

Why would I say that people 16 and younger shouldn't take creatine?

为什么我会说 16 岁及以下的人不应该服用肌酸？

Well, obviously I'm not a physician, but I am a developmental neurobiologist, and I don't subscribe to the idea that the developing brain and body shouldn't have anything exogenous, meaning anything from the outside put in.

嗯，显然我不是一名医生，但我是一名发育神经生物学家，我不同意这样的观点，即发育中的大脑和身体不应该有任何外源性的东西，即任何来自外部的东西。

Obviously, you're eating food.

显然，你正在吃东西。

Maybe if your doctor prescribes you a medication and you need that medication, you take that medication.

也许如果您的医生给您开了一种药物并且您需要该药物，您就服用该药物。

I'm a fan of teenagers and younger kids, frankly, getting enough omega-3 fatty acids.

坦率地说，我是青少年和年幼孩子的粉丝，摄入足够的 omega-3 脂肪酸。

This is very important for brain development and health and just overall wellbeing.

这对于大脑发育和健康以及整体福祉非常重要。

However, creatine monohydrate, because it's really directed towards the muscles and the brain, I have to say, I'm fairly conservative as it relates to the brain part, meaning your brain is developing all the way up to about age 25 and probably beyond, and we just don't know the consequence of ingesting fairly high amounts of creatine monohydrate and how it impacts brain development.

然而，一水肌酸，因为它确实针对肌肉和大脑，我不得不说，我相当保守，因为它与大脑部分有关，这意味着你的大脑一直发育到25岁左右，甚至可能更久，我们只是不知道摄入相当大量的一水肌酸的后果以及它如何影响大脑发育。

I don't necessarily think it would negatively impact brain development.

我不一定认为这会对大脑发育产生负面影响。

You could say, well, it might even positively impact brain development, sure.

你可以说，好吧，它甚至可能对大脑发育产生积极影响，当然。

But if you're eating sufficient high-quality proteins from whole food sources, minimally processed sources in those years-- and you should be-- and you're getting sufficient amounts of omega-3 fatty acids and healthy monounsaturated fats-- and probably some saturated fats, too, is going to be important-- fruits, vegetables and some starches, if you're doing all that, you're setting an incredibly positive environment for your brain to develop in.

但是，如果你在那些年里从全食物来源、最低限度加工的来源中摄入了足够的高质量蛋白质——你应该这样做——并且你获得了足够量的 omega-3 脂肪酸和健康的单不饱和脂肪——也许一些饱和脂肪也很重要——水果、蔬菜和一些淀粉，如果你做到了这一切，你就为你的大脑发育创造了一个极其积极的环境。

And I just don't see the point of then ingesting creatine monohydrate on top of that.

我只是不明白在此之上摄入一水肌酸有什么意义。

Now, there may be some studies of creatine monohydrate in teenagers that I'm not aware of as it relates to brain development and function, but that's just my stance.

现在，可能有一些关于青少年一水肌酸的研究，我不知道，因为它与大脑发育和功能有关，但这只是我的立场。

Now, as it relates to muscle, I think it's wonderful that young people do resistance training.

现在，因为它与肌肉有关，我认为年轻人进行阻力训练是很棒的。

I started when I was about 16.

我16岁左右就开始了。

I realize nowadays there's this idea that people perhaps should start even younger.

我意识到现在有一种观点认为人们也许应该从更年轻的时候开始。

I was told and I did subscribe to the idea that one should avoid really heavy weights, heavy squatting, et cetera in their teen years.

有人告诉我，我确实同意这样的想法：青少年时期应该避免大重量、深蹲等。

I started start disobeying that around 18, 19 because I like training heavy.

我在 18、19 岁左右开始不遵守这一点，因为我喜欢高强度训练。

I much prefer to train in the three to five to six repetition range than any other range, and I still do.

与任何其他范围相比，我更喜欢在三到五到六次重复范围内进行训练，而且我仍然这样做。

But I'm a big believer in seeing what one can do with quality sleep, nutrition, training, your social life.

但我坚信人们可以通过高质量的睡眠、营养、训练和社交生活来做什么。

You never want to cash in your social life or give up social connection just to get your training in, these kinds of things.

你永远不想为了接受培训而在社交生活中赚钱或放弃社交联系，诸如此类。

I encourage people to see what sorts of quality habits, that is, behaviors, and nutrition, et cetera, they can cultivate early in life and then carry those forward and then start exploring supplementation if they want and provided it's done safely and they have the disposable income later.

我鼓励人们看看他们可以在生命早期培养什么样的优质习惯，即行为和营养等，然后将这些习惯发扬光大，然后如果他们愿意，就开始探索补充品，前提是安全地完成，并且他们以后有可支配收入。

There's a ton to explore in the realm of supplementation, creatine just being one example of those.

在补充剂领域有很多值得探索的地方，肌酸只是其中的一个例子。

So unless we're talking about essential fatty acids, like omega-3 fatty acids, which, by the way, you can get from certain food sources-- you don't have to supplement them.

因此，除非我们谈论的是必需脂肪酸，例如 omega-3 脂肪酸（顺便说一句，您可以从某些食物来源获取这些脂肪酸），否则您无需补充它们。

But unless we're talking about that or getting enough fiber, which you can get from food sources, or getting low-sugar fermented foods to support the gut microbiome, unless we're talking about some very basic things to support overall health, my stance is simply to say, sure, start taking creatine, but start later.

但除非我们谈论的是这一点，或者获取足够的纤维（可以从食物来源获取），或者获取低糖发酵食品来支持肠道微生物群，除非我们谈论一些支持整体健康的非常基本的事情，否则我的立场只是说，当然，开始服用肌酸，但要晚一点开始。

Start when you're 18 and older, A, because we don't know what the effects are on the brain and body, what potential deleterious effects creatine monohydrate could have on the developing brain or body.

A，从 18 岁及以上开始，因为我们不知道一水肌酸对大脑和身体有什么影响，也不知道一水肌酸会对发育中的大脑或身体产生什么潜在的有害影响。

Again, there's no reason to think it would, but you know, in the absence of data, I would on the side of caution.

再说一次，没有理由认为会这样，但你知道，在缺乏数据的情况下，我会保持谨慎。

And then the second reason, which is at least equally important, is you can always do it later.

第二个原因至少同样重要，那就是你可以稍后再做。

You can wait.

你可以等。

Why not see what kind of strength and size and, frankly, brain function you can develop before taking creatine monohydrate and then add it in later as a supplement, as a boost?

为什么不在服用一水肌酸之前看看您可以发展出什么样的力量和大小，以及坦率地说，大脑功能，然后将其添加作为补充剂，作为增强剂？

And perhaps that's my stance just because that's what I did.

也许这就是我的立场，因为我就是这么做的。

Again, I started taking creatine at 20.

我再次从 20 岁开始服用肌酸。

But I will come clean and say that I wasn't aware of creatine monohydrate.

但我要坦白说，我不知道一水肌酸。

It wasn't marketed prior to when I turned 20.

我20岁之前它还没有上市。

And had it been marketed when I was 16 and I was first getting into resistance training, I probably would have taken it to or at least wanted to.

如果它在我 16 岁那年首次进入阻力训练时上市，我可能会接受或至少愿意接受。

But I would have hoped also that someone perhaps sitting behind a microphone on a podcast-- we didn't have podcasts then-- would say, hey, you know what, just wait and see and add supplements in later.

但我也希望有人坐在播客的麦克风后面——我们当时还没有播客——会说，嘿，你知道吗，等着瞧，稍后再添加补充。

And I will say this-- it's a wonderful feeling, whether or not you're a teen, man, or woman, to develop strength, size, endurance to your liking, so whatever strength, size, endurance and speed and sprinting ability, whatever, jumping ability you can using training, nutrition, sleep, and all that good stuff, which you have to do continuously anyway going forward, and then to add in supplements and, again, be a scientist of yourself and see how they either support or have no effect or degrade the sorts of performance and aesthetic features that you're looking for.

我想说的是——无论你是青少年、男人还是女人，根据自己的喜好发展力量、体型、耐力，这是一种美妙的感觉，所以无论力量、体型、耐力、速度和冲刺能力如何，跳跃能力都可以通过训练、营养、睡眠和所有这些好的东西来提高，无论如何，你必须不断地继续做这些事情，然后添加补充剂，再次，成为你自己的科学家，看看它们如何支持或没有影响或降低您正在寻找的各种性能和美学特征。

It's a lot of fun to play these games with these different supplements, but I do think you get the best picture of what they do and don't do and whether or not they work for you-- that wasn't meant to rhyme-- if you add them in after you've already cultivated the right behaviors and nutrition, et cetera.

用这些不同的补充剂玩这些游戏很有趣，但我确实认为，如果你在已经培养了正确的行为和营养等之后添加它们，你就能最好地了解它们做什么和不做什么以及它们是否对你有用——这并不意味着押韵——

And there is a tendency when people start taking supplements early-- it's kind of like the person that decides they're going to start biking, like road biking, and they go out and get the fanciest bike with all the bells and whistles and all that stuff.

人们很早就开始服用补充剂，这有点像决定开始骑自行车（比如公路自行车）的人，然后他们出去买一辆最漂亮的自行车，配备所有花里胡哨的东西。

You never really get a full sense of what you're capable of doing on lower-tech equipment and then adding in some new feature to your bike or your kit and then seeing what kind of incremental increase that provides or not at all.

您永远无法真正完全了解自己在技术含量较低的设备上能够做什么，然后向您的自行车或套件添加一些新功能，然后看看提供或根本不提供什么样的增量增加。

I guess I'm old school.

我想我是老派了。

I like seeing what you can do with a minimum of external tools and then add the external tools as it feels right for you.

我喜欢看看您可以使用最少的外部工具做什么，然后添加适合您的外部工具。

The next question is about smelling salts.

下一个问题是关于闻盐的。

Last year, I went on the Joe Rogan podcast-- I think that was the fourth time-- and had a great time on there, discussed a lot of things.

去年，我参加了 Joe Rogan 播客——我想那是第四次——在那里度过了一段愉快的时光，讨论了很多事情。

And at one point, Joe and I were talking about olfaction, and we were talking about, basically, the exchange of and the detection of chemicals in the environment through your nostrils.

有一次，乔和我谈论嗅觉，我们基本上谈论的是通过鼻孔交换和检测环境中的化学物质。

And he had some smelling salts there.

他那里有一些嗅盐。

So he pulled out the smelling salts, and he said, have you ever tried smelling salts?

于是他拿出嗅盐，他说，你试过闻盐吗？

And I said, nope, never tried them.

我说，不，从来没有尝试过。

And he goes, oh, you got to try these.

他说，哦，你必须尝试这些。

And I took a whiff of the smelling salts, and whoa, it hits you immediately.

我闻了一口盐的味道，哇哦，你立刻就被它吸引住了。

I mean half a second.

我的意思是半秒钟。

And you are wide awake.

你很清醒。

And it's kind of painful in your sinuses.

鼻窦有点痛。

I wouldn't describe it quite as only pain.

我不会将其描述为仅仅是痛苦。

It's got some other features too.

它还有一些其他功能。

And boy, does it wake you up.

男孩，它吵醒你了吗？

And then it makes you a little bit angry, a little bit irritated.

然后它会让你有点生气，有点烦躁。

And then the weirdest thing happens-- about 10 minutes later, you want to do it again.

然后最奇怪的事情发生了——大约 10 分钟后，你想再做一次。

I didn't do it again, but after that episode, I went and looked up, A, whether or not smelling salts are safe, probably should have done that before taking the whiff of smelling salts.

我没有再这样做，但在那次事件之后，我抬头一看，A，无论嗅盐是否安全，可能应该在闻嗅盐的味道之前这样做。

But it turns out that, yes, smelling salts can be safe.

但事实证明，嗅盐是安全的。

It also turns out that, yes, smelling salts can damage your so-called olfactory epithelium and your olfactory neurons if you overuse them.

事实证明，如果你过度使用嗅盐，它们会损害你所谓的嗅觉上皮和嗅觉神经元。

So like most things, the dose makes the poison.

所以像大多数事情一样，剂量决定毒药。

However, smelling salts, which basically have kind of a smell of ammonia-- it's not quite ammonia, and by the way, please, please, please, folks, never, ever, ever home-kit this kind of stuff.

然而，嗅盐基本上有一种氨的味道——它不完全是氨，顺便说一句，拜托，拜托，拜托，伙计们，永远，永远，永远不要在家里装这种东西。

Smelling ammonia at high concentrations-- I know this because when you work in a laboratory, one of the first things you do is you learn all the ways to remain safe, healthy, and alive in a laboratory.

闻到高浓度的氨气——我知道这一点是因为当你在实验室工作时，你要做的第一件事就是学习在实验室中保持安全、健康和生存的所有方法。

Smelling high concentration of ammonia or, frankly, any other chemical, getting your nose over it and taking a whiff can not only cause serious damage to your olfactory system, sometimes permanent, but can actually cause very serious brain damage or worse, lung damage, et cetera.

闻到高浓度的氨气，或者坦率地说，任何其他化学物质，将你的鼻子放在上面并闻一闻，不仅会对你的嗅觉系统造成严重损害，有时甚至是永久性的，而且实际上可能会导致非常严重的脑损伤，或更糟糕的是，肺损伤等。

This is a real thing.

这是真实的事情。

So you wouldn't just douse some chemical on your skin to see if it's acid and it burns.

所以你不会只是在皮肤上泼一些化学物质来看看它是否是酸性的，是否会灼伤。

That would be horrible.

那太可怕了。

Never do that.

永远不要那样做。

You should also not inhale any unknown chemical or unknown concentration of a chemical.

您也不应该吸入任何未知的化学物质或未知浓度的化学物质。

This is why in a laboratory or elsewhere you're taught to sometimes whisk some of the vapors toward you from a distance.

这就是为什么在实验室或其他地方，你有时会被教导从远处将一些蒸气吹向你。

But most importantly, you're supposed to read labels.

但最重要的是，您应该阅读标签。

You're supposed to know what's in there.

你应该知道里面有什么。

So I can't vouch for all the brands of smelling salts that are out there, and I don't doubt that some of those brands include either concentrations of chemicals or chemicals themselves that should not be inhaled.

因此，我不能保证市面上所有品牌的嗅盐，而且我毫不怀疑其中一些品牌含有一定浓度的化学物质或化学物质本身不应该吸入。

So you need to find a reliable, reputable brand of smelling salts if you're going to go this route.

因此，如果您打算走这条路，您需要找到一个可靠、信誉良好的嗅盐品牌。

By the way, we're also going to talk about other forms of stimulants that aren't smelling salts because I can already tell just by my mutual telepathy with you that most people are probably saying, OK, I don't want to do smelling salts.

顺便说一句，我们还将讨论其他形式的不闻盐的兴奋剂，因为我已经可以通过与您的相互心灵感应知道大多数人可能会说，好吧，我不想闻盐。

Why are we even having this conversation?

我们为什么要进行这样的对话？

Here's why.

原因如下。

Let's ask ourselves why smelling salts work in order to elevate our levels of arousal.

让我们问问自己，为什么嗅盐可以提高我们的兴奋水平。

They make us really alert and a little bit irritated.

它们让我们非常警觉，同时又有点恼怒。

The reason is you have two olfactory pathways.

原因是你有两条嗅觉通路。

One is a learned pathway or a pathway where you bring in certain odors.

一种是习得的途径或引入某些气味的途径。

By the way, odors are basically little chemicals that float up your nose and actually bind to receptors on your olfactory neurons, and then those olfactory neurons send little signals down their wires we call axons through something called the cribriform plate, which is like a little Swiss cheese type of bony thing.

顺便说一句，气味基本上是一些小化学物质，它们漂浮在你的鼻子上，实际上与你的嗅觉神经元上的受体结合，然后这些嗅觉神经元通过一种叫做筛板的东西沿着我们称为轴突的电线发送小信号，筛板就像一种瑞士奶酪类型的骨质物体。

And then it's right into your brain.

然后它就进入你的大脑。

And those axons terminate in the regions of so-called olfactory bulb, and those neurons in the olfactory bulb then send the information on to your cortex, specific parts of your cortex that then learn or develop paired associations, like, oh, cookies smell good, and those cookies remind me of my grandmother's home.

这些轴突终止于所谓的嗅球区域，嗅球中的神经元然后将信息发送到你的皮层，皮层的特定部分，然后学习或发展成对的关联，比如，哦，饼干闻起来很香，那些饼干让我想起了我祖母的家。

And now you have all these memories of your grandmother and your home, and yes, olfaction is very closely tied to memories, both smells that we find appetitive, that we like, and that we find aversive, that we don't like, very powerfully tied to memory.

现在你有了关于你的祖母和你的家的所有这些记忆，是的，嗅觉与记忆密切相关，这两种气味我们觉得有食欲，我们喜欢，我们觉得厌恶，我们不喜欢，与记忆密切相关。

There's a separate, what we call labeled-line pathway specifically for odors that are very aversive, things that are hardwired to make us turn away from them, putrid things, vomit, caustic things, like ammonia, things that smell bad to everybody first time and every time.

有一条单独的、我们称之为“标记线”的路径，专门针对那些非常令人厌恶的气味，那些天生让我们远离它们的东西，腐烂的东西，呕吐物，腐蚀性的东西，比如氨，以及每个人第一次和每次都闻起来很难闻的东西。

They make you turn away.

他们让你转身离开。

That's a hardwired labeled line.

这是一条硬连线标记线。

It goes through a distinct pathway through the olfactory system into a distinct set of locations in the brain and has a fairly direct line to the amygdala, this area of the brain associated with threat detection.

它通过嗅觉系统的独特路径进入大脑中的一组不同位置，并与杏仁核（大脑中与威胁检测相关的区域）有相当直接的线路。

Smelling salts essentially tap into the aversive labeled line of olfactory circuitry, making us go, ugh.

嗅盐本质上是进入嗅觉回路中令人厌恶的标记线，让我们感到，呃。

Nobody takes a whiff of smelling salts and goes for another unless there's something going on in there that's not so healthy or they're very conditioned to do it, like they're overcoming that aversion.

没有人会闻一闻盐味，然后再去吃另一种，除非那里发生了不那么健康的事情，或者他们非常习惯这样做，就像他们正在克服这种厌恶一样。

That turning away from that intense caustic smell can be compared to something like the blink reflex.

避开强烈的腐蚀性气味可以与眨眼反射相比较。

It's a hardwired reflex that, yes, you can learn to overcome consciously, but this is a hardwired labeled line to move away from them.

这是一种固有的反射，是的，你可以学会有意识地克服它，但这是一条远离它们的固有的标签线。

So smelling salts are activating a fear and danger signal.

因此，嗅盐正在激活恐惧和危险信号。

They literally activate the amygdala downstream of these very caustic smells.

它们确实激活了这些腐蚀性气味下游的杏仁核。

Should you use them?

你应该使用它们吗？

Well, I don't, but provided it's a safe smelling salt at the right concentrations creations and they work for you-- well, I do know a number of people-- mainly these tend to be people who are interested in power lifting or in martial arts that will use smelling salts.

好吧，我不知道，但前提是它是一种安全的、浓度合适的嗅盐，并且它们对你有用——好吧，我确实认识很多人——主要是那些对举重或武术感兴趣的人，会使用嗅盐。

And yes, smelling salts are used in the clinical setting to revive people who have passed out, typically, or who, for whatever other reason, you need to revive from a state of unconsciousness or semiconsciousness.

是的，嗅盐在临床环境中用于唤醒那些通常已经昏倒的人，或者出于任何其他原因需要从无意识或半意识状态中苏醒的人。

But please, please, please do not play games or jokes, practical jokes, et cetera, with smelling salts.

但是请，请，请不要玩带有嗅盐的游戏或笑话，恶作剧等等。

You can cause some real damage.

你可能会造成一些真正的伤害。

And again, don't whiff chemicals if you don't know what those chemicals are or if there's any chance that they could damage your olfactory epithelium.

再次强调，如果您不知道这些化学物质是什么，或者它们是否有可能损害您的嗅觉上皮，请不要闻这些化学物质。

Keep in mind that olfactory neurons are unique among CNS neurons because they can regenerate after destroyed.

请记住，嗅觉神经元在中枢神经系统神经元中是独一无二的，因为它们在被破坏后可以再生。

In fact, they can replenish after they are destroyed, which is very unusual for CNS neurons.

事实上，它们在被破坏后可以补充，这对于中枢神经系统神经元来说是非常不寻常的。

However, a lot of people, in particular people that get viral infections, will lose their sense of smell as a consequence of having lost their olfactory neurons, and they don't get replaced.

然而，很多人，特别是受到病毒感染的人，会因为失去嗅觉神经元而失去嗅觉，而且不会被替代。

A hard hit to the head-- because those wires, those axons go through the cribriform plate, these little holes in the cribriform plate, they can shear those axons, sometimes will render people so-called "anosmic" or "anosmic," which means "without smell." And sometimes it recovers, and sometimes it doesn't.

对头部的重击——因为那些电线、那些轴突穿过筛板，筛板上的这些小孔，它们可以剪切那些轴突，有时会让人所谓的“嗅觉缺失”或“嗅觉缺失”，意思是“没有气味”。有时它会恢复，有时则不会。

The sense of smell is something that you really don't appreciate until you lose it, and then your taste starts to really diminish.

嗅觉是一种你真正无法体会的东西，直到你失去它，然后你的味觉才开始真正减弱。

So I had a viral infection a few years ago.

所以几年前我感染了病毒。

My sense of smell was really disrupted, and my sense of taste was severely disrupted as a consequence of the loss of the sense of smell.

我的嗅觉真的受到了干扰，而且由于嗅觉的丧失，我的味觉也受到了严重的干扰。

There are a couple of things that can restore sense of smell.

有一些东西可以恢复嗅觉。

One is smelling different powerful odors, and they should be powerful and different, so lemon, chocolate, and really encouraging-- getting it right up there and sniffing really deep, huffing in really deep to try and train up those neurons to recognize those smells again.

人们正在闻不同的强烈气味，它们应该是强烈且不同的，所以柠檬、巧克力，并且非常令人鼓舞——把它放在那里，深深地嗅，深深地呼气，试图训练那些神经元再次识别这些气味。

And keep in mind that the survival and replenishment of olfactory neurons is activity-dependent, which means that doing these intentional smelling of lemon, chocolate, and other things when you've lost your sense of smell and you're trying to regain it makes perfect sense.

请记住，嗅觉神经元的生存和补充是依赖于活动的，这意味着当你失去嗅觉并试图恢复嗅觉时，有意识地闻柠檬、巧克力和其他东西是非常有意义的。

You're trying to induce activity in those neurons and in the circuits that then signal the replenishment of those neurons.

你试图诱导这些神经元和电路的活动，然后发出这些神经元补充的信号。

Now, that smelling salts-- we could spin off into a long, long discussion about olfaction and talk more about olfaction and olfactory neuron recovery, et cetera.

现在，嗅盐——我们可以展开关于嗅觉的长时间讨论，更多地讨论嗅觉和嗅觉神经元恢复等等。

By the way, if you ever lose your sense of smell from a viral infection, there are some data-- they're not great data.

顺便说一句，如果你因病毒感染而失去嗅觉，这里有一些数据——但它们并不是很好的数据。

But given the importance of smell, I'd be remiss if I didn't tell you that in addition to doing what I just described, taking different odors and smelling them consciously and really doing that for a few times each day for multiple days until your smell sense starts to come back, there are some data that 600 milligrams of ALA, alpha-lipoic acid, can help accelerate the return of smell after a viral infection.

但考虑到嗅觉的重要性，如果我不告诉你，除了按照我刚才描述的那样，有意识地闻不同的气味，每天几次，持续几天，直到你的嗅觉开始恢复，还有一些数据表明，600 毫克的 ALA（α-硫辛酸）可以帮助加速病毒感染后嗅觉的恢复，那就是我的失职了。

Keep in mind ALA can reduce blood sugar levels, so if you're diabetic or you have blood sugar issues, you should know that-- it should be taken with food, et cetera-- again, not a super robust effect.

请记住，ALA 可以降低血糖水平，因此，如果您患有糖尿病或有血糖问题，您应该知道，它应该与食物一起服用，等等，这并不是一种超级强大的效果。

But if you've lost your smell and you're desperate to do anything you can, you can do the 600 milligrams a day of ALA and see if it supports the return of your smell.

但是，如果您失去了嗅觉并且迫切希望做任何力所能及的事情，您可以每天服用 600 毫克 ALA，看看它是否有助于您恢复嗅觉。

The question was also about other stimulants.

这个问题还涉及其他兴奋剂。

So this could be a whole episode, talking about caffeine, nicotine, and other stimulants.

所以这可能是一整集，谈论咖啡因、尼古丁和其他兴奋剂。

Let's just break a few of these down.

让我们来分解其中的一些。

Caffeine-- safe or not safe?

咖啡因——安全还是不安全？

Yes, plenty safe, provided it doesn't induce anxiety for you.

是的，很安全，只要它不会引起您的焦虑。

Don't drink it too late in the day because it can disrupt your sleep.

不要在一天中太晚喝它，因为它会扰乱您的睡眠。

How late in the day?

当天几点了？

Well, for me, the cutoff is 2:00 PM.

嗯，对我来说，截止时间是下午 2:00。

For some people, it has to be earlier.

对于某些人来说，它必须更早。

Some people will say they can drink caffeine at 6:00 PM and sleep fine.

有些人会说他们可以在下午 6:00 喝咖啡因并睡个好觉。

Your sleep is not fine.

你的睡眠不好。

The architecture is disrupted.

架构被破坏。

Listen, I'm not going to tell you what to do.

听着，我不会告诉你该怎么做。

I'm just going to tell you what's happening, and you can make the decision.

我只是告诉你发生了什么，你可以做出决定。

Caffeine, of course, comes in many forms.

当然，咖啡因有多种形式。

My preferred form is zero-sugar yerba mate, either cold brew yerba mate or loose-leaf yerba mate.

我更喜欢的形式是零糖马黛茶，冷泡马黛茶或散叶马黛茶。

I also like coffee espresso.

我也喜欢浓缩咖啡。

Sometimes I'll use an energy drink.

有时我会喝能量饮料。

You pick your favorite form.

您选择您最喜欢的形式。

In safe dosages of anywhere from 100 milligrams to 400 milligrams per day, maybe a bit more-- I tend to drink a lot of caffeine.

安全剂量为每天 100 毫克到 400 毫克，也许更多——我倾向于喝大量咖啡因。

I'm very caffeine-tolerant, so I'll drink much more than that.

我对咖啡因的耐受性很强，所以我会喝更多的咖啡因。

But you have to figure out what works for you, what doesn't induce anxiety.

但你必须弄清楚什么对你有用，什么不会引起焦虑。

You don't want to induce anxiety with caffeine.

你不想用咖啡因引起焦虑。

Other stimulants-- OK, there are things like nicotine.

其他兴奋剂——好吧，还有尼古丁之类的东西。

By the way, never smoke, vape, dip, or snuff nicotine because those delivery sources have their own set of problems, including being carcinogenic as well as disrupting lung structure and function in the case of vaping.

顺便说一句，永远不要吸烟、吸电子烟、蘸尼古丁或吸尼古丁，因为这些尼古丁输送源有其自身的一系列问题，包括致癌以及在吸电子烟时破坏肺部结构和功能。

Yes, I said it.

是的，我说过。

Vaping is not good for you.

电子烟对你不好。

Maybe it's slightly better for you than smoking, but it is still terrible for your lungs.

也许它比吸烟对你来说稍微好一点，但它对你的肺部来说仍然很糟糕。

We're now starting to see the data.

我们现在开始看到数据。

I'll probably earn some enemies there, but that's the truth.

我可能会在那里树敌，但这是事实。

You'll tell me, I'm sure, but I won't be able to hear you because you won't be able to tell me because your lungs will be so deficient.

我确信你会告诉我，但我听不到你的声音，因为你无法告诉我，因为你的肺太虚弱了。

Just kidding.

只是在开玩笑。

I wish you only well.

我只祝你一切顺利。

Nicotine in gum form, pouch form, toothpicks, et cetera now is kind of ubiquitous.

口香糖、袋装、牙签等形式的尼古丁现在无处不在。

A lot of people are taking nicotine.

很多人都在服用尼古丁。

Nicotine increases blood pressure, increases vasoconstriction, which, in turn, can be problematic for your brain, can be problematic for your skin.

尼古丁会增加血压，增加血管收缩，这反过来会给你的大脑带来问题，也会给你的皮肤带来问题。

Keep in mind the vasoconstriction, I was told by several dermatologists, can lead to the appearance of more rapidly aging skin.

请记住，几位皮肤科医生告诉我，血管收缩会导致皮肤更快老化。

This is important to know.

了解这一点很重要。

The oral health experts tell me that it can cause accelerated tooth decay in part through the vasoconstriction and the reductions in saliva.

口腔健康专家告诉我，它可能会导致血管收缩和唾液减少，从而加速蛀牙。

However, there is evidence that nicotine can be a cognitive enhancer, so as long as you're not delivering it through a carcinogenic or otherwise damaging route, such as gum or pouch, it will help you focus more.

然而，有证据表明尼古丁可以增强认知能力，因此只要您不通过致癌或其他有害途径（例如口香糖或烟袋）传递尼古丁，它就会帮助您更加集中注意力。

It will increase your alertness.

它会提高你的警觉性。

And nicotine is unique among stimulants in that it increases your levels of alertness and focus, but it relaxes you at the same time.

尼古丁在兴奋剂中是独一无二的，因为它可以提高你的警觉性和注意力水平，但同时也能让你放松。

Now, there's a whole discussion, and we've had that discussion in the episode all about nicotine.

现在，有一个完整的讨论，我们在这一集中就尼古丁进行了讨论。

But that would be the second one in the batch.

但这将是该批次中的第二个。

And then there are a bunch of other stimulants in the nonprescription category, things like combining L-tyrosine and alpha-GPC.

非处方类别中还有许多其他兴奋剂，例如 L-酪氨酸和 α-GPC 的组合。

That's a pretty strong stimulant even though it's not a classic stimulant.

这是一种相当强的兴奋剂，尽管它不是经典的兴奋剂。

It will increase dopamine levels.

它会增加多巴胺水平。

It will increase acetylcholine levels.

它会增加乙酰胆碱水平。

It will increase your levels of focus.

它会提高你的注意力水平。

And it does tend to have a stimulant-type effect of making you more alert.

它确实有一种兴奋剂的作用，让你更加警觉。

I've talked about this in previous episodes.

我在之前的剧集中已经谈到过这一点。

I'll provide a link to the timestamp for those in the show note captions here.

我将在此处提供显示注释标题中的时间戳的链接。

Done occasionally, I think it can be fine.

偶尔做一下，我觉得还可以。

Any of these things, like nicotine or alpha-GPC or L-tyrosine, done every time you sit down to study or every time you need to do a workout-- I'm not a fan of that.

任何这些东西，比如尼古丁、α-GPC 或 L-酪氨酸，每次你坐下来学习或每次你需要锻炼时都要做——我不喜欢这样。

I like to use these for particularly intense workouts or when you want an extra boost, this kind of thing.

我喜欢在特别激烈的锻炼中或者当你想要额外的提升时使用它们，诸如此类。

And I don't tend to take those supplements or nicotine prior to every workout or every bout of work.

我不倾向于在每次锻炼或每次工作之前服用这些补充剂或尼古丁。

However, I do drink caffeine every day unless I'm ill or there's some other reason why I can't drink caffeine, which would probably make me feel ill because, yes, I love caffeine, and I'm dependent on caffeine pretty much.

然而，我每天都会喝咖啡因，除非我生病了，或者有其他原因导致我不能喝咖啡因，这可能会让我感觉不舒服，因为，是的，我喜欢咖啡因，而且我非常依赖咖啡因。

If I don't have it, I don't get headaches, but I certainly don't feel my overall levels of alertness and focus, so big fan of caffeine, occasional use of nicotine gums, very small amounts.

如果我没有它，我不会头痛，但我肯定感觉不到我的整体警觉性和注意力水平，所以我非常喜欢咖啡因，偶尔使用尼古丁口香糖，剂量非常小。

But the vasoconstriction and increase in blood pressure is an issue that you need to be aware of.

但血管收缩和血压升高是您需要注意的问题。

My blood pressure tends to be low, so I don't worry about that so much.

我的血压偏低，所以我不太担心。

And I will say, nicotine is incredibly habit-forming and even addictive, incredibly habit-forming, so you want to be very careful to make sure that your level of consumption isn't increasing linearly forever and/or to be just cautious about starting it at all because there's also a financial cost to it.

我想说的是，尼古丁会令人难以置信地形成习惯，甚至会让人上瘾，所以你要非常小心，以确保你的消费水平不会永远线性增加和/或在开始使用时要谨慎，因为这也会带来财务成本。

There, no doubt, is a health cost to it in the form of increased blood pressure and the skin stuff and the oral health stuff.

毫无疑问，它会以血压升高、皮肤问题和口腔健康问题的形式带来健康成本。

Now, is that offset by the improvements in cognitive function?

现在，这是否被认知功能的改善所抵消？

Perhaps.

也许。

It's a benefit-risk ratio thing that you've got to figure out for you.

这是一个你必须自己弄清楚的收益风险比问题。

And then there are a bunch of other stimulants that fall under the prescription stimulant category, and I'm not going to cover those now.

还有很多其他兴奋剂属于处方兴奋剂类别，我现在不打算介绍这些。

But we have an episode with a true expert in ADHD and stimulants generally, and we talk about all of them, Wellbutrin, Adderall, Vyvanse, and every other type, Modafinil, which is nontraditional stimulant, cognitive enhancer, armodafinil, all of those in incredible amounts of detail with actionable takeaways, should you need those, and how to think about those and how to integrate them with other things as it relates to supplementation and nutrition, et cetera.

但我们有一个关于多动症和兴奋剂的真正专家的一集，我们谈论所有这些，维布特林，阿得拉，Vyvanse，以及所有其他类型，莫达非尼，这是非传统的兴奋剂，认知增强剂，阿莫达非尼，所有这些都有令人难以置信的详细信息和可操作的要点，如果你需要这些，以及如何思考这些以及如何将它们与其他与补充和营养相关的东西结合起来，等等等等。

That episode should be out very shortly, and we'll provide all the answers you could possibly need in terms of stimulants and their effects for exercise and cognition and so on.

该集应该很快就会播出，我们将提供您可能需要的所有答案，包括兴奋剂及其对运动和认知的影响等。

And I will also say that in the episodes that I've done on dopamine and any of the episodes where "focus" is in the title-- so "ADHD," "dopamine," or "focus"-- inevitably, we covered things like alpha-GPC, L-tyrosine, both over-the-counter and prescription stimulants, and other things for increasing levels of attention and focus, which is really what people are generally seeking when they talk about stimulants.

我还要说的是，在我制作的关于多巴胺的剧集中，以及标题中包含“焦点”的任何剧集中——例如“ADHD”、“多巴胺”或“焦点”——不可避免地，我们涵盖了α-GPC、L-酪氨酸、非处方兴奋剂和处方兴奋剂，以及其他提高注意力和集中度的东西，这确实是人们在谈论兴奋剂时通常寻求的内容。

Thank you for being a Premium subscriber to the Huberman Lab podcast.

感谢您成为 Huberman Lab 播客的高级订阅者。

I'd like to remind you that if I haven't already answered your question, that I will be doing these AMAs every month or so.

我想提醒您，如果我还没有回答您的问题，我大约每个月都会做这些 AMA。

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

我将继续筛选高级网站上的问题，并鼓励您在那里提出其他问题并对您想了解答案的问题进行投票。

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

一如既往，感谢您对科学的兴趣。