AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today is an Ask Me Anything or AMA episode, which is part of our premium subscriber content.
今天是“有问必答”或 AMA 剧集，这是我们优质订阅者内容的一部分。
Our premium channel was launched in order to raise support for the standard Huberman Lab podcast channel, which still comes out once a week every Monday and, of course, is zero cost to consumer.
我们推出高级频道是为了提高对标准 Huberman Lab 播客频道的支持，该频道仍然每周一播出一次，当然，对消费者来说是零成本。
The premium channel is also designed to support exciting research being done at major universities like Stanford and elsewhere, research that's done on humans that should lead to protocols for mental health, physical health, and performance in the near future.
该付费频道还旨在支持斯坦福大学和其他地方的主要大学正在进行的令人兴奋的研究，这些研究是针对人类进行的，这些研究应该会在不久的将来制定有关心理健康、身体健康和表现的协议。
If you'd like to check out the premium channel subscription model, you can go to hubermanlab.com/premium, and there you can subscribe for $10 a month or $100 a year.
如果您想查看高级频道订阅模式，可以访问 hubermanlab.com/premium，在那里您可以以每月 10 美元或每年 100 美元的价格进行订阅。
We also have a lifetime subscriber option.
我们还有终身订阅选项。
For those of you that are already Huberman Lab podcast premium subscribers and you're watching and/or hearing this, please go to hubermanlab.com/premium and download the premium podcast feed.
对于那些已经是 Huberman Lab 播客高级订阅者并且正在观看和/或听到此内容的人，请访问 hubermanlab.com/premium 并下载高级播客源。
And for those of you that are not already Huberman Lab premium podcast subscribers, you will be able to hear the first 15 minutes or so of this episode, and hopefully, that will allow you to discern whether or not you would like to become a premium subscriber.
对于那些还不是 Huberman Lab 高级播客订阅者的人来说，您将能够听到本集的前 15 分钟左右，希望这能让您辨别是否愿意成为高级订阅者。
Without further ado, let's get to answering your questions.
话不多说，让我们开始回答您的问题。
And as always, I will strive to be as accurate as possible, as thorough as possible, and yet as concise as possible.
一如既往，我将努力尽可能准确、尽可能彻底、但又尽可能简洁。
The first question is about how to improve sleep, in particular, how to improve deep sleep that is sometimes called slow-wave sleep.
第一个问题是如何改善睡眠，特别是如何改善深度睡眠，有时称为慢波睡眠。
This was a question that was asked by Jack Pritchard, and that got a lot of upvotes.
这是杰克·普里查德（Jack Pritchard）提出的问题，得到了很多人的支持。
Now, we've done multiple full-length episodes of the Huberman Lab podcast on sleep and tools to improve sleep, including the Master Your Sleep episode and Perfect Your Sleep episode, as well as a toolkit that is available completely zero cost at hubermanlab.com.
现在，我们已经完成了关于睡眠和改善睡眠的工具的 Huberman Lab 播客的多个完整节目，包括“掌握您的睡眠”节目和“完美您的睡眠”节目，以及在 hubermanlab.com 上完全零成本提供的工具包。
It's a downloadable PDF that lists out the behavioral tools and other tools that you can implement to improve your sleep.
这是一个可下载的 PDF 文件，其中列出了您可以用来改善睡眠的行为工具和其他工具。
Now, Jack's question is specifically about how to improve deep sleep.
现在，杰克的问题具体是关于如何改善深度睡眠。
He asks, "I have a sleep analyzer, and I typically observe that I get a lot of REM sleep." That is rapid eye movement sleep.
他问道：“我有一个睡眠分析仪，我通常观察到我有很多快速眼动睡眠。”那就是快动眼睡眠。
For him, he says it's 30% of his total sleep is rapid eye movement sleep.
对于他来说，他说他总睡眠的 30% 是快速眼动睡眠。
But he asks, "My deep sleep is often low, around 10%, and I would like to know if there are any science-backed protocols I can use to specifically increase my deep sleep." Okay, so for those of you that may not know, what is deep sleep?
但他问道，“我的深度睡眠通常很低，约为 10%，我想知道是否有任何有科学依据的方案可以用来专门增加我的深度睡眠。”好吧，对于那些可能不知道的人来说，什么是深度睡眠？
Now, deep sleep is sometimes referred to as slow-wave sleep.
现在，深度睡眠有时被称为慢波睡眠。
That is, slow-wave sleep and deep sleep are sometimes used interchangeably to describe the same thing.
也就是说，慢波睡眠和深度睡眠有时可以互换使用来描述同一件事。
They aren't necessarily the same thing, but they fall under the same mechanistic umbrella.
它们不一定是同一件事，但它们属于同一机械保护伞。
What is that mechanistic umbrella?
那把机械伞是什么？
Well, when you go to sleep at night, you cycle through a number of different stages of sleep.
嗯，当您晚上入睡时，您会循环经历多个不同的睡眠阶段。
And in the early part of the night, I would say in the first half of your night or so, most of your sleep is going to be slow-wave deep sleep.
在前半夜，我想说的是，在你的前半夜左右，你的大部分睡眠将是慢波深度睡眠。
But then as you transition into the second half of your night, more of your sleep will be rapid eye movement sleep.
但当你进入后半夜时，更多的睡眠将是快速眼动睡眠。
Now, that's the typical pattern that is observed when you're not disrupting your sleep architecture with things like caffeine and alcohol.
现在，这是当您不使用咖啡因和酒精等物质破坏睡眠结构时观察到的典型模式。
We'll talk about caffeine and alcohol in a few minutes.
几分钟后我们将讨论咖啡因和酒精。
Deep sleep, AKA slow-wave sleep, at least for sake of this conversation, is vitally important, in particular for repair of bodily tissues.
深度睡眠，又称慢波睡眠，至少就本次谈话而言，至关重要，特别是对于身体组织的修复。
During deep sleep, you secrete growth hormone, and in fact, you secrete growth hormone every night when you go to sleep, but most of that growth hormone release is restricted to the first half of your sleep night.
在深度睡眠期间，您会分泌生长激素，事实上，您每晚入睡时都会分泌生长激素，但大部分生长激素的释放仅限于您睡眠的前半段。
The other feature of deep sleep is that the dreams that occur during deep sleep tend to be of a less emotional nature than the sorts of dreams that one experiences in rapid eye movement sleep.
深度睡眠的另一个特征是，与快速眼动睡眠中经历的梦相比，深度睡眠期间发生的梦往往具有较少的情感性质。
So just to give a broad top contour of what deep sleep, AKA slow-wave sleep, is really about, it tends to occur in the first half of the night.
因此，为了大致了解深度睡眠（又称慢波睡眠）的真正含义，它往往发生在前半夜。
It also occurs in the second half of the night, but in the first half of the night, most of your sleep is going to be occupied by deep sleep, AKA slow-wave sleep.
它也会发生在后半夜，但在前半夜，你的大部分睡眠将被深度睡眠（又称慢波睡眠）占据。
It is the time when your bodily tissues are repaired, in part by release of growth hormone, which is involved in metabolism, but also protein synthesis, muscle repair, repair of all cell types and tissues.
这是您的身体组织得到修复的时期，部分是通过生长激素的释放来修复的，生长激素不仅参与新陈代谢，还参与蛋白质合成、肌肉修复、所有细胞类型和组织的修复。
And during deep sleep, your dreams tend to be somewhat mundane, sometimes a little bizarre, but typically not very emotionally loaded.
在深度睡眠期间，你的梦往往有些平凡，有时有些奇怪，但通常不会充满情感。
That can change if you're dealing with a lot of emotionally laden circumstances in your waking life.
如果你在清醒的生活中面对很多情绪沉重的情况，情况可能会改变。
But in general, the sleep and dreams that occur in the first part of the night is deep, and it's not terribly emotionally ridden.
但总的来说，前半夜发生的睡眠和梦境都很深，而且情绪上也不会太沉重。
Your body also goes through specific patterns of metabolism.
您的身体也会经历特定的新陈代谢模式。
Now, this relates to recent findings just this last year in which researchers monitored the output of people's breath and the various metabolic factors present in the breath, as well as through blood draws, so basically doing all this while people are asleep in a laboratory.
现在，这与去年的最新发现有关，研究人员监测了人们的呼吸输出和呼吸中存在的各种代谢因素，以及通过抽血，所以基本上所有这些都是在人们在实验室睡觉时进行的。
And they observed that during the first half of the night, while people are in deep sleep, their body is actually metabolizing energy very differently than it does in the second half of the night.
他们观察到，在前半夜，当人们处于深度睡眠状态时，他们的身体实际上代谢能量的方式与后半夜非常不同。
I'll come back to this in a little while, but this turns out to be very important for establishing your metabolism and the way you regulate insulin and blood glucose during the daytime.
我稍后会再讨论这个问题，但这对于建立您的新陈代谢以及白天调节胰岛素和血糖的方式非常重要。
So all of this is to say that getting sufficient deep sleep, slow-wave sleep, is vitally important.
所有这些都表明，获得充足的深度睡眠（慢波睡眠）至关重要。
And Jack's asking how he can increase the amount of deep sleep that he's getting because, by his sleep tracking method, he's observing far less deep sleep than rapid eye movement sleep.
杰克问他如何才能增加深度睡眠的时间，因为通过他的睡眠追踪方法，他观察到的深度睡眠远少于快速眼动睡眠。
Now, that raises the question of how much deep sleep one should be getting overall.
现在，这就提出了一个问题：总体上应该获得多少深度睡眠。
In general, the goal should be to balance the total amount of slow-wave sleep and rapid eye movement sleep across the night.
一般来说，目标应该是平衡整晚慢波睡眠和快速眼动睡眠的总量。
However, I would not want people to obsess over getting exactly 30% rapid eye movement sleep and exactly 30% slow-wave sleep.
然而，我不希望人们沉迷于获得正好 30% 的快速眼动睡眠和正好 30% 的慢波睡眠。
Your body is much more resilient than that.
你的身体比这更有弹性。
But the closer those two numbers are to one another, the better overall architecture of your sleep.
但这两个数字越接近，您的睡眠整体结构就越好。
And he doesn't list out exactly how he's measuring his sleep, so I do want to put an asterisk on both the question and the answer I provide by stating that a lot of sleep trackers, whether or not they are Whoop trackers or Ouras, or whether or not you're using a mattress-based or mattress cover-based sleep tracker like Eight Sleep or other, is using heart rate and heart rate variability and body movement to estimate or to Kind of predict whether or not you're in slow-wave sleep or rapid eye movement sleep, and that's because during rapid eye movement sleep, you tend to be in what's called atonia.
他没有详细列出他是如何测量睡眠的，所以我确实想在我提供的问题和答案上加一个星号，指出很多睡眠追踪器，无论它们是 Whoop 追踪器还是 Ouras，或者无论你是否使用基于床垫或基于床垫套的睡眠追踪器（如八睡眠或其他），都使用心率和心率变异性以及身体运动来估计或预测你是否处于慢波睡眠或快速眼动状态睡眠，这是因为在快速眼动睡眠期间，您往往会处于所谓的失张力状态。
You tend to be paralyzed.
你容易瘫痪。
You can't move.
你不能动。
And during slow-wave sleep, that's not the case.
而在慢波睡眠期间，情况并非如此。
But no matter what the sleep tracking method is, if it's a standard commercial sleep tracking method, Whoop, Oura, Eight Sleep, et cetera, it is an estimate or a best guess at what stage of sleep you're in.
但无论睡眠跟踪方法是什么，如果它是标准的商业睡眠跟踪方法，例如 Whoop、Oura、Eight Sleep 等，那么它都是对您所处睡眠阶段的估计或最佳猜测。
Whereas when you go into a sleep laboratory, like the sleep laboratory at Stanford, at University of Pennsylvania, or other of the great sleep laboratories that are out there, they're going to use other methods, including EEG and EMG.
然而，当你进入睡眠实验室，比如斯坦福大学、宾夕法尼亚大学的睡眠实验室或其他优秀的睡眠实验室时，他们会使用其他方法，包括脑电图和肌电图。
These are just acronyms that refer to ways to record brainwaves.
这些只是缩写词，指的是记录脑电波的方法。
They actually are going to try and observe for rapid eye movements beneath the eyelids, et cetera.
他们实际上会尝试观察眼睑下方的快速眼球运动等。
So sleep trackers give you a best guess as to what stage of sleep you're in.
因此，睡眠追踪器可以让您最好地猜测自己处于哪个睡眠阶段。
They are not perfectly accurate.
它们并不完全准确。
At least none of the commercially available sleep trackers are perfectly accurate.
至少市面上的睡眠追踪器都不是完全准确的。
So we do want to highlight that.
所以我们确实想强调这一点。
Okay, so now let's answer Jack's question directly, which is how to increase the total amount of slow-wave sleep.
好吧，那么现在我们直接回答Jack的问题，就是如何增加慢波睡眠总量。
Well, there are a couple of ways.
嗯，有几种方法。
First of all are the don'ts, and then we'll talk about the dos.
首先是不该做的事情，然后我们将讨论该做的事情。
Two things that you can do to really disrupt your slow-wave sleep are to drink alcohol within eight hours prior to bedtime or even at all.
有两件事可以真正扰乱你的慢波睡眠：睡前八小时内饮酒，甚至根本不喝酒。
Some people will find that even if they have a glass of wine or a beer with lunch, that the amount of slow-wave sleep and sometimes even the rapid eye movement sleep that they get at night is reduced and that their overall sleep architecture is disrupted.
有些人会发现，即使他们在午餐时喝了一杯葡萄酒或啤酒，他们晚上的慢波睡眠时间，有时甚至是快速动眼睡眠时间也会减少，他们的整体睡眠结构也会被打乱。
This has been shown again and again.
这已经被一次又一次地证明了。
Likewise, avoiding caffeine within eight and ideally within 12 hours of bedtime would be preferable.
同样，最好在睡前 8 小时内（最好是 12 小时内）避免摄入咖啡因。
And if you're not a caffeine drinker, obviously you don't have to worry about this at all.
如果您不喝咖啡因，显然您根本不必担心这一点。
But avoiding caffeine intake within that eight to 12 hours of bedtime will greatly assist in you getting more slow-wave sleep and higher quality rapid eye movement sleep.
但是，在睡前 8 到 12 小时内避免摄入咖啡因将极大地帮助您获得更多的慢波睡眠和更高质量的快速眼动睡眠。
This has been shown again and again.
这已经被一次又一次地证明了。
And as well, avoiding cannabis use and maybe even CBD use within eight to 12 hours of sleep can be very beneficial if your goal is to improve the quality of your sleep.
此外，如果您的目标是改善睡眠质量，那么在睡眠后 8 至 12 小时内避免使用大麻，甚至避免使用 CBD 可能会非常有益。
Now, I know a lot of people rely on alcohol, cannabis, and CBD in order to get into sleep.
现在，我知道很多人依靠酒精、大麻和 CBD 来入睡。
However, it's been shown many times in human studies, and this was discussed in the podcast episode that we did with the great Matt Walker, who's a professor of neuroscience and psychology at University of California Berkeley and a world expert in sleep and sleep science.
然而，它在人类研究中已经被多次展示，我们在与伟大的马特·沃克（Matt Walker）一起制作的播客节目中对此进行了讨论，他是加州大学伯克利分校的神经科学和心理学教授，也是睡眠和睡眠科学领域的世界专家。
Matt and I discussed the research showing that even though alcohol helps you fall asleep, even though cannabis can help you fall asleep, and even though CBD can help people fall asleep, that it does disrupt and in many ways reduce the quality of sleep that one gets.
马特和我讨论了一项研究，该研究表明，尽管酒精可以帮助你入睡，尽管大麻可以帮助你入睡，尽管 CBD 可以帮助人们入睡，但它确实会扰乱并在很多方面降低人们的睡眠质量。
So that's disappointing news, I know, for a number of the people that rely on cannabis, CBD, or alcohol to fall asleep, but I would encourage you to check out the episodes of the Huberman Lab podcast that we did about alcohol and about cannabis, including some of the health benefits of cannabis in certain situations, but also some of the detrimental effects of both alcohol and cannabis in other situations, in particular for improving slow-wave sleep.
因此，我知道，对于许多依赖大麻、CBD 或酒精入睡的人来说，这是令人失望的消息，但我鼓励您查看 Huberman Lab 播客中我们制作的有关酒精和大麻的节目，包括大麻在某些情况下对健康的一些好处，以及酒精和大麻在其他情况下的一些有害影响，特别是在改善慢波睡眠方面。
So that's actually three major don'ts.
所以这实际上是三个主要的禁忌。
Avoid caffeine, alcohol, and cannabis, and let's put under the umbrella of cannabis, THC and CBD in the eight and ideally within the 12 hours prior to sleep if your goal is to improve the total amount of slow-wave sleep that you're getting and your overall sleep architecture.
避免咖啡因、酒精和大麻，如果您的目标是改善慢波睡眠总量和整体睡眠结构，那么最好在睡前 8 小时内摄入大麻、THC 和 CBD。
In addition, it's well known that avoiding food intake in the two hours prior to sleep is going to greatly assist in the amount of growth hormone output that you achieve during the early stages of the night and the depth and duration of slow-wave sleep.
此外，众所周知，在睡前两小时内避免进食将极大地有助于增加您在夜间初期的生长激素分泌量以及慢波睡眠的深度和持续时间。
Now, I want to place an asterisk on that statement by saying, if you go to sleep too hungry, it can also disrupt your sleep.
现在，我想在这句话上加一个星号，说的是，如果你睡得太饿，也会扰乱你的睡眠。
So you're going to have to arrange your eating schedule and your sleeping schedule such that you're not eating too close to bedtime, but you're also not going to bed so hungry that you can't fall asleep or that you don't get into deep sleep and stay asleep.
因此，你必须安排好你的饮食时间表和睡眠时间表，这样你就不会在太接近睡觉时间的时候吃东西，但你上床睡觉时也不会太饿而无法入睡，或者无法进入深度睡眠并保持睡眠状态。
I can personally attest to the fact that if I'm too hungry, I can't fall asleep.
我个人可以证明，如果我太饿了，我就无法入睡。
Now, for me, most nights, I'm going to eat dinner sometime between 6:00 PM and 8:00 PM, depending on time of year, schedules, what's going on, traffic, et cetera.
现在，对我来说，大多数晚上，我会在下午 6:00 到晚上 8:00 之间的某个时间吃晚饭，具体时间取决于一年中的时间、日程安排、发生的事情、交通状况等。
And I tend to go to sleep somewhere between 10:00 PM and 11:00 PM, plus or minus an hour.
我倾向于在晚上 10:00 到晚上 11:00（前后一小时）之间的某个时间睡觉。
Again, depending on time of year and what else is going on in life.
同样，这取决于一年中的时间以及生活中发生的其他事情。
So I normally have that buffer of two hours or so before going to sleep.
所以我通常在睡觉前有两个小时左右的缓冲时间。
However, there are some nights where even if I eat dinner around 7:00 PM, I'm quite hungry at 9:00 PM and I want to go to sleep.
然而，有些晚上，即使我在晚上 7:00 左右吃晚饭，晚上 9:00 我也会很饿，想睡觉。
In that case, eating a small amount of food ought not to disrupt your slow-wave sleep too much.
在这种情况下，吃少量食物不应过多干扰您的慢波睡眠。
But you do want to avoid eating large meals right before going to sleep, unless, okay, unless completely fasting and not eating something late at night will prevent you from getting into any sleep at all.
但你确实要避免在睡觉前吃大餐，除非完全禁食并且深夜不吃东西会妨碍你入睡。
In other words, it's better to make sure that you're getting to sleep than it is to avoid food just so that you get increased growth hormone output and into slow-wave sleep.
换句话说，确保自己入睡比避免进食更好，这样可以增加生长激素的分泌并进入慢波睡眠。
I hope that's clear.
我希望这是清楚的。
I have had times in my life where I'm working very, very hard and I miss dinner or something comes up, and I know some people can fall asleep quite easily on an empty stomach.
我一生中曾有过这样的经历：工作非常非常辛苦，我错过了晚餐或发生了一些事情，我知道有些人空腹时很容易入睡。
I've been able to do that, and in particular, if I'm very exhausted.
我已经能够做到这一点，尤其是在我非常疲惫的情况下。
I also rely on a handful of supplements to fall asleep each night.
我每晚还依靠少量补充剂才能入睡。
Although I'm not dependent on them.
虽然我并不依赖他们。
There have been times when I haven't been able to access those supplements, and I can still fall asleep.
有时我无法获得这些补充剂，但我仍然可以入睡。
But the point is that you don't want to be so hungry that you can't fall asleep, and yet in an ideal circumstance, especially if you're trying to increase the amount of slow-wave sleep, you would avoid food in the two hours or so before going to sleep.
但重点是，你不想太饿而无法入睡，但在理想的情况下，尤其是如果你想增加慢波睡眠的时间，你应该在睡觉前的两个小时左右避免进食。
If you can avoid food for the three or four hours prior to sleep and still fall and stay asleep easily, that's even better for sake of increasing slow-wave sleep and growth hormone output.
如果您可以在睡前三到四个小时内避免进食，并且仍然可以轻松入睡并保持睡眠状态，那么对于增加慢波睡眠和生长激素的分泌就更好了。
Now, there are some additional tools for improving slow-wave sleep, in particular, the transitions between slow-wave sleep and the other sleep stages.
现在，有一些额外的工具可以改善慢波睡眠，特别是慢波睡眠和其他睡眠阶段之间的过渡。
Because even though, as I mentioned earlier, the early part of your night is occupied primarily by slow-wave sleep, all night long, you're transitioning from slow-wave sleep into an intermediate stage of sleep and then into rapid eye movement sleep and then back again.
因为，正如我之前提到的，尽管你晚上的前半部分主要被慢波睡眠占据，但整个晚上，你都会从慢波睡眠过渡到睡眠的中间阶段，然后进入快速眼动睡眠，然后再返回。
It's just that in the early part of the night, more of that time is going to be occupied by slow-wave sleep.
只是在晚上早些时候，更多的时间会被慢波睡眠占据。
The two ways to improve slow wave sleep that are well documented in the literature, and here we can point to some really nice papers that I'll reference in case you want to read further, is the first one is entitled, "Exercise improves the quality of slow-wave sleep by increasing slow-wave stability".
改善慢波睡眠的两种方法在文献中有详细记录，在这里我们可以指出一些非常好的论文，如果您想进一步阅读，我将参考它们，第一个方法的标题是“锻炼通过增加慢波稳定性来提高慢波睡眠的质量”。
Slow wave stability has to do with, as researchers call it, the amount of power present in the different aspects of slow-wave sleep, so this gets a little bit technical.
正如研究人员所说，慢波稳定性与慢波睡眠不同方面存在的功率量有关，因此这有点技术性。
But this is an instance in which they brought subjects into the laboratory, they measured brainwaves by EEG, they had some other measurements as well, including subjective measures of sleep, and they looked at whether or not people were doing exercise or not prior to sleep.
但这是一个例子，他们将受试者带入实验室，通过脑电图测量脑电波，他们还进行了一些其他测量，包括睡眠的主观测量，并观察人们在睡觉前是否进行锻炼。
Now, when I say prior to sleep, I mean not within six hours prior to bedtime.
现在，当我说睡觉前时，我的意思是不在睡前六小时内。
In fact, exercising intensely in the six hours prior to bedtime for many people, not all, but for many people, can disrupt the total amount of slow wave sleep that they get and can also disrupt rapid eye movement sleep.
事实上，对许多人（不是全部）但对许多人来说，在睡前六个小时进行剧烈运动会扰乱他们获得的慢波睡眠总量，也会扰乱快速眼动睡眠。
So the conditions of the study were pretty straightforward.
所以研究的条件非常简单。
It was a randomized crossover trial.
这是一项随机交叉试验。
Basically, they had people either sleeping and monitoring their sleep, or they had people doing an hour of exercise at 60% of their so-called VO2 max, you can look this up, for 60 minutes.
基本上，他们让人们要么睡觉并监测他们的睡眠，要么让人们以所谓的最大摄氧量的 60% 进行一小时的锻炼，你可以查一下，持续 60 分钟。
Okay, 60% of their VO2 max, that was the intensity.
好吧，最大摄氧量的 60%，这就是强度。
It's breathing pretty hard, but not extremely hard.
它的呼吸非常困难，但不是非常困难。
If we were going to map that to the so-called zone, zone two cardio being the kind of cardio you can do steady state while holding a conversation, this would be somewhere in the probably zone three or zone four, although that's not exactly what 60% of VO2 max is going to map to every time.
如果我们要将其映射到所谓的区域，第二区域有氧运动是您可以在进行对话时进行稳定状态的有氧运动，这可能位于第三区域或第四区域的某个位置，尽管这并不完全是 60% 的最大摄氧量每次都会映射到的区域。
Think about relatively challenging cardiovascular output for 60 minutes, and they had them do that at least six hours prior to bedtime.
考虑一下 60 分钟内相对具有挑战性的心血管输出量，他们让他们在睡前至少六个小时这样做。
And, this is an important and, they did have the subjects in this study, in all conditions, abstain from caffeine and alcohol.
而且，这一点很重要，他们确实让这项研究中的受试者在任何情况下都戒掉咖啡因和酒精。
So that's very important.
所以这非常重要。
And what they observed was an enhancement of slow wave sleep.
他们观察到慢波睡眠有所增强。
So exercise of this sort turns out to be a very potent form of improving slow wave sleep.
因此，这种锻炼被证明是改善慢波睡眠的一种非常有效的形式。
Now, I do not know, because the study, as far as I know, has not been done, whether or not doing resistance training or some other type of exercise would have led to the same effect.
现在，我不知道，因为据我所知，这项研究还没有完成，是否进行抗阻训练或其他类型的运动是否会产生相同的效果。
Although, I have to imagine that if it's moderately intense to intense resistance training, provided it's done far enough away from going to sleep, prior to six hours before sleep, that one ought to see the same effects.
尽管如此，我不得不想象，如果进行中等强度到剧烈的阻力训练，只要在距离入睡足够远的地方进行，即睡前六小时之前，人们应该会看到相同的效果。
Although that was not a condition in this study.
尽管这不是本研究的条件。
But it's a very nice study.
但这是一项非常好的研究。
They looked at everything from changes in core body temperature to caloric expenditure.
他们观察了从核心体温的变化到热量消耗的一切。
They didn't see huge changes in core body temperature changes, so that couldn't explain the effect.
他们没有看到核心体温变化的巨大变化，因此无法解释这种效应。
It really appears that the major effect of improving slow-wave sleep was due to something in changing the fine structure of the brainwaves that occur during slow-wave sleep.
看来改善慢波睡眠的主要效果是由于改变了慢波睡眠期间发生的脑电波的精细结构。
In fact, and this is an important point, the subjects in this study did not report subjectively feeling that much better from their sleep.
事实上，这一点很重要，这项研究中的受试者并没有主观地报告说他们的睡眠感觉好多了。
So you might say, 'Well, then why would I even want to bother?' However, it's well known that getting sufficient slow wave sleep is important not just for repair of bodily tissues, but also for repair of brain tissues and repair and washout of debris in the brain, and that debris is known to lead to things like dementia.
所以你可能会说，“好吧，那我为什么还要麻烦呢？”然而，众所周知，获得充足的慢波睡眠不仅对于身体组织的修复很重要，而且对于脑组织的修复以及大脑碎片的修复和冲洗也很重要，而碎片会导致痴呆症等疾病。
So getting the best quality slow wave sleep is extremely important for body and for brain, and getting an hour of exercise that's moderately intense and making sure that you're not doing that exercise within the six hours prior to bedtime, and avoiding caffeine and alcohol, certainly within the six hours prior to bedtime, but I would say in the 8 to 12 hours prior to bedtime would be even better, or not drinking alcohol at all.
因此，获得最佳质量的慢波睡眠对身体和大脑都非常重要，进行一小时中等强度的运动，并确保在睡前六小时内不进行这种运动，并避免摄入咖啡因和酒精，当然在睡前六小时内，但我想说在睡前 8 到 12 小时内会更好，或者根本不喝酒。
Or I know there are people out there that don't drink caffeine at all.
或者我知道有些人根本不喝咖啡因。
I'm not one of those people.
我不是那些人中的一员。
But restricting that caffeine intake to the very early part of the day, that has been shown to improve the quality and the overall architecture of sleep, and slow wave sleep in particular.
但将咖啡因的摄入量限制在一天中的早些时候，已被证明可以改善睡眠质量和整体结构，尤其是慢波睡眠。
That's really what this study points to.
这正是这项研究所要指出的。
There's another tool that can improve the amount and quality of slow wave sleep that you achieve at night.
还有另一种工具可以改善您夜间的慢波睡眠数量和质量。
This is actually a tool that I've started using over the last six to eight months or so.
这实际上是我在过去六到八个月左右的时间里开始使用的工具。
As many of you know, I believe in getting behaviors right before embracing changes in supplementation or prescription drugs.
正如你们许多人所知，我相信在接受补充剂或处方药的改变之前先改变行为。
Behavioral tools consist of dos and don'ts, and the dos and don'ts for sleep are well documented in the Master Sleep episode and the Perfect Your Sleep episode and the Toolkit for Sleep.
行为工具包括注意事项和睡眠注意事项，睡眠大师章节、完美睡眠章节和睡眠工具包中详细记录了睡眠的注意事项。
They include getting morning sunlight in your eyes or bright light of other kinds, avoiding bright light from 10:00 p.m.
其中包括让早晨的阳光或其他类型的强光照射到您的眼睛，从晚上 10:00 开始避免强光。
to 4:00 a.m., et cetera.
到凌晨 4:00，等等。
All that information is in the Toolkit for Sleep and those other full-length episodes of the Huberman Lab podcast.
所有这些信息都在睡眠工具包和休伯曼实验室播客的其他完整剧集中。
Now, there are supplements that can greatly improve the depth of your sleep and that can shorten the latency to fall asleep.
现在，有一些补充剂可以大大改善您的睡眠深度，并可以缩短入睡时间。
And here I'm not referring to melatonin.
这里我指的不是褪黑激素。
As many of you perhaps already know, I'm not a fan of melatonin for a variety of reasons.
你们中的许多人可能已经知道，出于多种原因，我不喜欢褪黑激素。
Mainly the fact that most melatonin supplements out there don't actually contain the exact amount of melatonin that's listed on the bottle.
主要的事实是，大多数褪黑激素补充剂实际上并不含有瓶子上列出的确切含量的褪黑激素。
They contain either much, much more or much, much less, and that melatonin is a potent hormone that has impacts on not just sleep, but on other hormone systems as well.
它们含有的物质要么多得多，要么少得多，而褪黑激素是一种强效激素，不仅影响睡眠，还影响其他激素系统。
The supplements that I've suggested and that I personally take in order to improve my sleep are magnesium threonate, spelled T-H-R-E-O-N-A-T-E, and interchangeably with that, one could use magnesium bisglycinate.
我建议和我个人服用的用于改善睡眠的补充剂是苏糖酸镁，拼写为 T-H-R-E-O-N-A-T-E，与此互换，人们可以使用双甘氨酸镁。
I do consider those interchangeable because both cross into cells and across the blood-brain barrier in much the same way.
我确实认为它们是可以互换的，因为它们都以几乎相同的方式进入细胞和穿过血脑屏障。
That makes them better candidates for improving sleep than some of the other forms of magnesium.
这使得它们比其他一些形式的镁更适合改善睡眠。
So magnesium threonate, theanine, T-H-E-A-N-I-N-E, theanine, and something called apigenin, which is essentially what you find in chamomile that is the reason why chamomile can make you sleepy.
苏糖酸镁、茶氨酸、T-H-E-A-N-I-N-E、茶氨酸和一种叫做芹菜素的物质，它本质上就是你在洋甘菊中发现的物质，这就是洋甘菊会让你昏昏欲睡的原因。
Apigenin, apigenin.
芹菜素，芹菜素。
The dosages for those, et cetera, are described in the toolkit for sleep and why some people might want to avoid theanine.
睡眠工具包中描述了这些剂量等，以及为什么有些人可能想要避免茶氨酸。
I'll just tell you, for those of you that have very intense dreams or that might sleepwalk or have night terrors, you might want to avoid theanine because it can enhance the kind of emotional and elaborate nature of dreams.
我只是告诉你，对于那些有非常强烈的梦想或可能梦游或有夜惊的人，你可能需要避免茶氨酸，因为它可以增强梦的情感和复杂性。
Other people like that.
其他人也这样。
So I'll take magnesium threonate, theanine, and apigenin as a so-called sleep stack about 30 to 60 minutes prior to sleep.
因此，我会在睡前 30 到 60 分钟服用苏糖酸镁、茶氨酸和芹菜素作为所谓的睡眠堆栈。
I do not take them during the day.
我白天不服用它们。
There is, however, another supplement that, used in combination with the sleep stack that I just described or alone, can greatly enhance the quality of your sleep.
然而，还有另一种补充剂，与我刚才描述的睡眠堆栈结合使用或单独使用，可以大大提高您的睡眠质量。
And in particular, people who are following a low-carbohydrate diet who have trouble falling and staying asleep seem to benefit from it, and that is so-called inositol.
特别是那些遵循低碳水化合物饮食、难以入睡和保持睡眠的人似乎可以从中受益，这就是所谓的肌醇。
Now, inositol comes in different forms, but the form that I'm referring to here in terms of enhancing slow-wave sleep is myo-inositol.
现在，肌醇有不同的形式，但我在这里指的增强慢波睡眠的形式是肌醇。
There are an enormous number of studies on inositol for sake of mental health and for sake of enhancing various aspects of cellular function and for sake of improving sleep.
为了心理健康、增强细胞功能的各个方面以及改善睡眠，有大量关于肌醇的研究。
I'd like to just highlight one paper.
我只想强调一篇论文。
The title of this paper will make it clear what it's about.
本文的标题将清楚地表明其内容。
The title of the paper is "The Impact of Myo-Inositol Supplementation on Sleep Quality in Pregnant Women: A Randomized, Double-Blind, Placebo-Controlled Study."
论文的标题是“补充肌醇对孕妇睡眠质量的影响：一项随机、双盲、安慰剂对照研究”。
Now, as I just told you, the study was carried out on pregnant women, but there have been other studies of inositol on other populations, and the major takeaway from these studies is that inositol can improve the quality of sleep and can adjust the architecture of sleep in ways that make it a great candidate for improving the structure and maybe also the duration of slow-wave sleep in particular.
现在，正如我刚才告诉你的，这项研究是针对孕妇进行的，但也有针对其他人群的肌醇研究，这些研究的主要结论是，肌醇可以改善睡眠质量，并可以调整睡眠结构，使其成为改善睡眠结构，尤其是改善慢波睡眠持续时间的绝佳候选者。
I find that if I'm following a lower carbohydrate diet, which I do from time to time, I sometimes have trouble falling asleep.
我发现，如果我遵循低碳水化合物饮食（我时不时地这样做），我有时会难以入睡。
Or if I eat four to six hours prior to bedtime, then I tend to be pretty hungry around bedtime.
或者，如果我在睡前四到六个小时吃东西，那么我在睡前往往会很饿。
And sometimes, if I'm exercising very hard or if I'm working a lot, even if I eat dinner around 7:00 and I go to sleep around 10:00 PM, I might be a little bit hungry still at 10:00 PM.
有时，如果我锻炼得非常努力或者工作量很大，即使我在 7:00 左右吃晚饭并在晚上 10:00 左右睡觉，我在晚上 10:00 时可能仍然会有点饿。
In that case, I find that taking 900 milligrams of myo-inositol in addition to the other sleep stack that I just described greatly enhances my ability to fall asleep and to get terrific quality sleep.
在这种情况下，我发现除了我刚才描述的其他睡眠组合之外，服用 900 毫克肌醇可以极大地增强我入睡的能力并获得极好的睡眠质量。
I do monitor my sleep, and I do that two ways.
我确实监测我的睡眠，并通过两种方式进行。
I do that these days with my Eight Sleep sleep tracker, and I use a Whoop sleep tracker when I sleep.
这些天我用我的八睡眠睡眠追踪器来做到这一点，并且我在睡觉时使用 Whoop 睡眠追踪器。
The combination of those two taps into different aspects of sleep tracking, heart rate variability, movement, et cetera.
这两种技术的结合可用于睡眠跟踪、心率变异性、运动等不同方面。
In a future episode, we'll talk about what are the best devices for monitoring sleep, which have certain advantages and others have disadvantages.
在以后的节目中，我们将讨论监测睡眠的最佳设备是什么，它们有一定的优点，而另一些则有缺点。
But I certainly see it in the objective data, that is from the sleep tracking data, and I also observe subjectively that taking 900 milligrams of inositol prior to sleep, again, 30 to 60 minutes prior to sleep, can greatly enhance the ability to fall asleep and for me to stay asleep throughout the night.
但我确实从客观数据中看到了这一点，即来自睡眠跟踪数据，而且我也主观地观察到，睡前服用 900 毫克肌醇，同样是睡前 30 至 60 分钟，可以大大增强入睡能力，让我整夜保持睡眠状态。
I also noticed another effect, which is that if I wake up in the middle of the night to use the restroom, which I often do, I find it much easier to fall back asleep.
我还注意到另一个效果，那就是如果我经常在半夜醒来去洗手间，我会发现更容易重新入睡。
I don't tend to get into kind of looping thought and things of that sort in the middle of the night.
我不倾向于在半夜陷入循环的想法和类似的事情。
And that may relate to the fact that myo-inositol has been studied in many cases for its role in controlling anxiety, that is for reducing anxiety.
这可能与肌醇在控制焦虑（即减少焦虑）方面的作用在许多情况下进行了研究有关。
And that's one of the reasons, in fact, one of many reasons why people take myo-inositol during the daytime.
事实上，这就是人们在白天服用肌醇的众多原因之一。
There's studies of myo-inositol for dealing with anxiety, for sleep, as we're discussing now, and even for improving fertility and things of that sort, in particular in women.
正如我们现在所讨论的，有研究表明肌醇可以治疗焦虑、睡眠，甚至可以提高生育能力等类似的作用，尤其是女性。
So again, 900 milligrams of inositol can be a useful tool.
再次强调，900 毫克肌醇可能是一个有用的工具。
Sixty minutes of exercise, as described previously, can be a tool.
如前所述，六十分钟的锻炼可以成为一种工具。
And certainly, avoiding caffeine and alcohol is an excellent tool for enhancing the total amount of slow-wave sleep.
当然，避免咖啡因和酒精是增强慢波睡眠总量的绝佳工具。
Jack had a second part to his question.
杰克的问题还有第二部分。
He asked, "Is having a high level of rapid eye movement sleep and a lower level of deep sleep likely to cause any health issues?" And to be honest, it's not really clear that it would cause any specific health issues.
他问道：“高水平的快速动眼睡眠和较低水平的深度睡眠可能会导致任何健康问题吗？”老实说，目前还不清楚它是否会导致任何特定的健康问题。
Although, if we think about what the specific roles of slow-wave sleep versus rapid eye movement sleep are, again, rapid eye movement sleep being laden with highly emotional dreams, it's thought to act as a sort of trauma release where people are paralyzed in body, and that's a healthy paralysis, the so-called sleep atonia, but undergoing some pretty emotional stuff within their dreams.
不过，如果我们再考虑一下慢波睡眠与快速眼动睡眠的具体作用是什么，快速眼动睡眠充满了高度情绪化的梦，它被认为是一种创伤释放，人们身体瘫痪，这是一种健康的瘫痪，即所谓的睡眠缺乏症，但在梦中经历了一些相当情绪化的东西。
And there is a lack of ability for the body to secrete adrenaline during rapid eye movement sleep.
而且在快速动眼睡眠期间，身体缺乏分泌肾上腺素的能力。
That's thought to be important for emotional repair, if you will, during the night.
如果你愿意的话，这被认为对于夜间的情绪修复很重要。
Certainly, studies where people have been deprived of rapid eye movement sleep have shown that their ability to manage emotionally during the daytime is reduced.
当然，有关人们被剥夺快速动眼睡眠的研究表明，他们在白天管理情绪的能力会下降。
Certainly, if you have reduced rapid eye movement sleep for multiple nights, that's going to be the case.
当然，如果您连续多个晚上减少快速动眼睡眠，情况就会如此。
The only caveat to that is that there are certain forms of treating depression that involve specifically depriving people of rapid eye movement sleep.
唯一需要注意的是，某些治疗抑郁症的方法涉及特别剥夺人们的快速动眼睡眠。
That's a whole other story that was covered in the podcast episode with Dr. Nolan Williams.
这是诺兰·威廉姆斯博士在播客节目中报道的另一个故事。
So if you want to learn more as to why that's the case, check out that episode.
因此，如果您想了解更多关于为什么会出现这种情况的信息，请查看该集。
But because slow-wave sleep, which occurs, again, during the early part of the night, is when growth hormone is released and when there's this periodic washout of debris within the brain and to some extent within certain tissues of the body, you could imagine that reduced slow-wave sleep would lead to reduced ability to recover from exercise, from injury, maybe even relate to the immune system.
但是，由于慢波睡眠再次发生在夜间早些时候，此时生长激素被释放，并且大脑内以及在某种程度上身体某些组织内的碎片会定期被冲刷，因此你可以想象，慢波睡眠的减少会导致从运动、受伤中恢复的能力下降，甚至可能与免疫系统有关。
However, I am personally not aware of any studies that specifically looked at the ratio of slow-wave sleep to rapid eye movement sleep and that focused, in particular, on reduced slow-wave sleep for bodily repair.
然而，我个人并不知道有任何研究专门研究慢波睡眠与快速眼动睡眠的比率，并且特别关注减少慢波睡眠以促进身体修复。
Those studies might be out there.
这些研究可能就在那里。
I was not able to find them.
我没能找到他们。
If you are able to find them, please put them in the comment section and I would love to check out those studies.
如果您能找到它们，请将它们放在评论部分，我很乐意查看这些研究。
So I don't think that one needs to be overly concerned if you're not getting a balance of slow-wave sleep to rapid eye movement sleep that's perfect.
因此，如果您没有在慢波睡眠与快速动眼睡眠之间取得完美的平衡，我认为无需过度担心。
However, and as I mentioned earlier, it would be good to strive to try and balance the amount of slow-wave sleep and rapid eye movement sleep across the entire night.
然而，正如我之前提到的，最好努力平衡整个晚上的慢波睡眠和快速眼动睡眠的量。
If you think about it, that will also tell you whether or not you're getting sufficient total sleep.
如果你仔细想想，这也会告诉你你是否获得了充足的睡眠。
And I don't want to open up another set of questions here as I'm about to close out an answer to this question, but I do often get asked the question whether or not four hours is enough, or six hours is enough, or eight hours is enough.
我不想在这里提出另一组问题，因为我即将结束这个问题的答案，但我经常被问到四个小时是否足够，或六个小时是否足够，或八小时是否足够的问题。
Well, it's impossible to know exactly how much sleep each individual person needs.
嗯，不可能确切地知道每个人需要多少睡眠。
And of course, each individual person will need a different amount of total sleep depending on the amount of stress and physical strain and various other things they're dealing with in their daily waking life.
当然，每个人需要不同的总睡眠时间，具体取决于压力和身体压力的大小以及他们在日常生活中处理的各种其他事情。
However, it's generally the case that kids and people that are undergoing puberty, and certainly in early infancy, need more sleep than adults do.
然而，通常情况下，儿童和正处于青春期的人，尤其是婴儿早期的人，比成年人需要更多的睡眠。
So as you age, you do in fact need less sleep.
因此，随着年龄的增长，您实际上需要的睡眠会减少。
One good metric of whether or not you are getting enough sleep is whether or not you're sleepy during the daytime or not.
衡量睡眠是否充足的一个好指标是白天是否困倦。
If you're falling asleep a lot during the daytime, you're probably not getting enough sleep at night.
如果您白天睡得很多，那么您晚上可能睡眠不足。
That's sort of a duh, but it's an important duh to pay attention to.
这有点废话，但这是一个需要注意的重要废话。
And for those of us, like myself, that need a 20 or 30-minute nap in the afternoon, great.
对于像我这样需要在下午小睡 20 或 30 分钟的人来说，这很好。
That doesn't necessarily mean you're not getting enough sleep at night.
这并不一定意味着您晚上睡眠不足。
Okay?
好的？
So if you get sleepy enough to want to nap in the afternoon, that's not an indication necessarily that you are not getting enough sleep at night.
因此，如果您在下午感到困倦想要小睡，这并不一定表明您晚上睡眠不足。
However, if you're only sleeping four or five hours per night, it's very hard to imagine that you're getting a balance of slow-wave sleep and rapid eye movement sleep.
然而，如果您每晚只睡四五个小时，就很难想象您能在慢波睡眠和快速动眼睡眠之间取得平衡。
Once you get into the range of sleeping six to eight hours, and certainly, eight to ten hours per night, the probability that you're getting a balance of slow-wave sleep and rapid eye movement sleep greatly increases.
一旦您进入每晚睡眠六到八小时，当然是八到十小时的范围，您获得慢波睡眠和快速眼动睡眠平衡的可能性就会大大增加。
So if I were to throw out a number, I would say for most people, that is for 95% of people out there, getting at least six hours of sleep per night, at least, and ideally more like seven or eight, is going to be the goal.
因此，如果我要给出一个数字，我会说，对于大多数人来说，即对于 95% 的人来说，每晚至少睡 6 个小时，最好是睡 7 到 8 个小时，这将是我们的目标。
However, I've noticed, for instance, for myself, unless I'm exercising extremely intensely or I'm going through a lot of emotional or physical stress in my daily life, getting six and a half to seven hours of sleep per night allows me to feel really good and refreshed throughout the day.
然而，我注意到，例如，就我自己而言，除非我锻炼得非常剧烈，或者在日常生活中承受很大的情绪或身体压力，否则每晚睡六个半到七个小时可以让我一整天感觉非常好和精神焕发。
And that's especially the case if I get that 20 or 30-minute nap in the afternoon or use an SDR, non-sleep deep rest.
如果我在下午小睡 20 或 30 分钟或使用 SDR（非睡眠深度休息），情况尤其如此。
So I hope that answers your question, Jack, and there, of course, I'm extending the answer to all others who upvoted that question or who might be interested in improving their slow-wave sleep.
所以我希望这能回答你的问题，杰克，当然，我将答案扩展到所有其他投票赞成该问题或可能对改善慢波睡眠感兴趣的人。
There are some dos, there are some don'ts that I just described.
我刚才描述了一些该做的事情，也有一些不该做的事情。
I suggest trying various things one by one to see what works best for you.
我建议一项一项地尝试各种方法，看看什么最适合您。
So you don't necessarily need to leap to doing the 60 minutes of exercise plus the inositol, et cetera.
因此，您不一定需要立即进行 60 分钟的锻炼加上肌醇等。
However, I do encourage everyone to avoid alcohol and caffeine within the eight to 12 hours prior to sleep.
不过，我确实鼓励每个人在睡前 8 到 12 小时内避免饮酒和摄入咖啡因。
And again, if you're not using either of those, that would be even better, at least in terms of sleep architecture.
再说一遍，如果您不使用其中任何一个，那就更好了，至少在睡眠架构方面是这样。
Thank you for joining for the beginning of this Ask Me Anything episode.
感谢您参与本期《有事问我》一集的开始。
To hear the full episode and to hear future episodes of these Ask Me Anything sessions, plus to receive transcripts of them and transcripts of the Huberman Lab podcast standard channel and premium tools not released anywhere else, please go to hubermanlab.com/premium.
要收听完整剧集和收听“Ask Me Anything”会议的未来剧集，以及接收这些会议的文字记录以及 Huberman Lab 播客标准频道和其他地方未发布的高级工具的文字记录，请访问 hubermanlab.com/premium。
Just to remind you why we launched the Huberman Lab podcast premium channel, it's really twofold.
只是提醒您为什么我们推出 Huberman Lab 播客高级频道，它实际上是双重的。
First of all, it's to raise support for the standard Huberman Lab podcast channel, which, of course, will still be continued to be released every Monday in full length.
首先，是为了提高对标准 Huberman Lab 播客频道的支持，当然，该频道仍将继续每周一完整发布。
We are not going to change the format or anything about the standard Huberman Lab podcast.
我们不会更改标准 Huberman 实验室播客的格式或任何内容。
And to fund research, in particular, research done on human beings, so not animal models, but on human beings, which I think we all agree is a species that we are most interested in.
为了资助研究，特别是对人类进行的研究，所以不是动物模型，而是对人类进行的研究，我认为我们都同意这是我们最感兴趣的物种。
And we are going to specifically fund research that is aimed toward developing further protocols for mental health, physical health, and performance.
我们将专门资助旨在开发进一步的心理健康、身体健康和表现协议的研究。
And those protocols will be distributed through all channels, not just the premium channel, but through all channels, Huberman Lab podcast and other media channels.
这些协议将通过所有渠道分发，不仅仅是付费频道，而是通过所有渠道、Huberman Lab 播客和其他媒体渠道。
So the idea here is to give you information to your burning questions in depth and allow you the opportunity to support the kind of research that provides those kinds of answers in the first place.
因此，这里的想法是为您提供深入的紧迫问题的信息，并让您有机会支持首先提供此类答案的研究。
Now, an especially exciting feature of the premium channel is that the Tiny Foundation has generously offered to do a dollar for dollar match on all funds raised for research through the premium channel.
现在，高级渠道的一个特别令人兴奋的特点是，Tiny 基金会慷慨地提出，对通过高级渠道筹集的所有研究资金进行一美元对一美元的匹配。
So this is a terrific way that they're going to amplify whatever funds come in through the premium channel to further support research for science and science-related tools for mental health, physical health, and performance.
因此，这是一种很棒的方式，他们将扩大通过优质渠道获得的资金，以进一步支持心理健康、身体健康和表现方面的科学和科学相关工具的研究。
If you'd like to sign up for the Huberman Lab premium channel, again, there's a cost of $10 per month, or you can pay $100 up front for the entire year.
如果您想注册 Huberman Lab 高级频道，每月费用为 10 美元，或者您可以全年预付 100 美元。
That will give you access to all the AMAs.
这将使您能够访问所有 AMA。
You can ask questions and get answers to your questions, and you'll, of course, get answers to all the questions that other people ask as well.
您可以提出问题并获得问题的答案，当然，您也会获得其他人提出的所有问题的答案。
There will also be some premium content, such as transcripts of the AMAs and various transcripts and protocols of Huberman Lab podcast episodes not found elsewhere.
还会有一些优质内容，例如 AMA 的文字记录以及其他地方找不到的 Huberman Lab 播客剧集的各种文字记录和协议。
And again, you'll be supporting research for mental health, physical health, and performance.
同样，您将支持心理健康、身体健康和表现方面的研究。
You can sign up for the premium channel by going to hubermanlab.com/premium.
您可以访问 hubermanlab.com/premium 注册高级频道。
Again, that's hubermanlab.com/premium.
再说一次，这是 hubermanlab.com/premium。
And as always, thank you for your interest in science.
一如既往，感谢您对科学的兴趣。