AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & 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“问我什么”或 AMA 节目，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 today is about adaptogens.
今天的第一个问题是关于适应原的。
Some of you may have heard of adaptogens.
你们中有些人可能听说过适应原。
I'm guessing many of you have not heard of adaptogens.
我猜你们很多人都没有听说过适应原。
The strict definition of adaptogens is still evolving, meaning no one really knows what adaptogens mean and what's included in adaptogens and what's excluded from adaptogens.
适应原的严格定义仍在不断发展，这意味着没有人真正知道适应原的含义以及适应原中包含什么以及不包括什么。
But the most common definition of an adaptogen is a compound that is typically a supplement or a drug, although it could be a behavior if you really think about it, that helps you adapt to and buffer stress.
但适应原最常见的定义是一种化合物，通常是一种补充剂或药物，尽管如果你认真思考它可能是一种行为，可以帮助你适应和缓冲压力。
So when you hear about adaptogens, there are three main categories of adaptogens that come to mind.
因此，当您听到适应原时，您会想到三类主要的适应原。
The first are things that are contained in food.
首先是食物中所含的物质。
So these would be vitamins or micronutrients that one could easily find in food, but one would have to consume a fairly restricted number or type of foods in order to obtain those things or consume a lot of those foods in order to get sufficient dosages of those adaptogen compounds in order to buffer stress.
因此，这些维生素或微量营养素是人们可以在食物中轻松找到的，但人们必须消耗相当有限数量或类型的食物才能获得这些东西，或者消耗大量这些食物才能获得足够剂量的这些适应原化合物以缓冲压力。
Some good examples of these would be any kind of vitamin, either water-soluble or fat-soluble, that can adjust or reduce what are so-called reactive oxygen species.
其中一些很好的例子是任何一种维生素，无论是水溶性的还是脂溶性的，都可以调节或减少所谓的活性氧。
And then that's what gives rise to this idea that antioxidants are good for us.
这就是产生抗氧化剂对我们有益这一想法的原因。
Now, over the last 10 years or so, there's been a shift.
现在，在过去十年左右的时间里，情况发生了转变。
What shift has occurred?
发生了什么转变？
Well, about 10 years ago, you often heard about antioxidants.
大约十年前，您经常听说抗氧化剂。
Antioxidants, antioxidants and vitamins, antioxidants in this food, this superfood, et cetera.
抗氧化剂，抗氧化剂和维生素，这种食物中的抗氧化剂，这种超级食物等等。
And why were people talking about antioxidants?
为什么人们谈论抗氧化剂？
Well, just to remind you, reactive oxygen species are types of reactions and molecules that occur in cells when cells get stressed and/or age, and antioxidants are the compounds that reduce those reactive oxygen species.
好吧，只是提醒您，活性氧是当细胞受到压力和/或老化时细胞中发生的反应和分子类型，而抗氧化剂是减少这些活性氧的化合物。
Reactive oxygen species are bad for cells because they tend to hinder the function of mitochondria, which are associated with energy production in those cells.
活性氧对细胞有害，因为它们往往会阻碍线粒体的功能，而线粒体与这些细胞的能量产生有关。
So what do we know for sure?
那么我们确切知道什么？
We know that as cells get older or as any cell or biological system, organ, tissue, et cetera, gets stressed a lot over time, the number of reactive oxygen species increases in those cells and tissues and organs, and antioxidants, which can include certain vitamins, but also some micronutrients, are effective in reducing those reactive oxygen species.
我们知道，随着细胞老化或任何细胞或生物系统、器官、组织等随着时间的推移受到很大的压力，这些细胞、组织和器官中活性氧的数量会增加，而抗氧化剂（包括某些维生素和一些微量营养素）可以有效减少这些活性氧。
Now, what's occurred over the last 10 years is that we know that reactive oxygen species are a major source of depleting cellular function by way of depleting mitochondrial function, but they are just one of many mechanisms that can deplete cellular function, mitochondrial function.
现在，过去 10 年发生的情况是，我们知道活性氧是通过消耗线粒体功能来消耗细胞功能的主要来源，但它们只是消耗细胞功能、线粒体功能的众多机制之一。
So nowadays, you'll hear about reactive oxygen species and antioxidants, but not as much as you used to.
所以现在，您会听到活性氧和抗氧化剂，但不像以前那么多。
Now you hear a lot more about inflammatory responses and inflammatory cytokines also being an issue.
现在您会听到更多关于炎症反应和炎症细胞因子也是一个问题的信息。
And the truth is, all of these things are an issue.
事实是，所有这些都是一个问题。
So going back to this question about adaptogens, adaptogens include these three categories.
那么回到关于适应原的问题，适应原包括这三类。
I've told you the first, which are the vitamins and micronutrients that are contained in food that can reduce reactive oxygen species and other aspects of cellular stress, such as inflammatory cytokines.
我已经告诉过你第一个，食物中含有的维生素和微量营养素可以减少活性氧和细胞应激的其他方面，例如炎症细胞因子。
What are some of those things that occur in foods?
食物中存在哪些物质？
Well, in order to answer that, let's just think about what sorts of foods themselves can act as adaptogens.
好吧，为了回答这个问题，让我们想想什么样的食物本身可以充当适应原。
It's commonly held that the dark leafy greens type foods, for those of you that eat plants, and I think the majority of people out there do eat plants.
对于那些吃植物的人来说，人们普遍认为深色绿叶蔬菜类型的食物，我认为大多数人都吃植物。
I know that the carnivore diet and lion diet and some other diets tend to exclude plants, and we'll address that briefly at some point in today's discussion.
我知道肉食动物饮食和狮子饮食以及其他一些饮食往往排除植物，我们将在今天讨论的某个时候简要讨论这一点。
But dark leafy greens are known to contain a number of compounds in the form of vitamins and micronutrients that are very effective in reducing reactive oxygen species and inflammatory cytokines.
但众所周知，深色绿叶蔬菜含有多种维生素和微量营养素形式的化合物，这些化合物对于减少活性氧和炎症细胞因子非常有效。
So if you're somebody who's interested in adaptogens and adaptogenic processes, reducing stress and buffering stress, which of course has its role in buffering daily stress in order to help you sleep better, to improve cellular function for longevity, sports performance, cognitive performance, that is all good, and it makes sense why people would be interested in adaptogens.
因此，如果您对适应原和适应原过程、减轻压力和缓冲压力感兴趣，这当然在缓冲日常压力方面发挥着作用，以帮助您睡得更好，改善细胞功能以延长寿命、运动表现、认知表现，这一切都很好，这也是人们对适应原感兴趣的原因。
But remember that the two main adaptogens that you should think to first are going to be behaviors and nutrition.
但请记住，您首先应该考虑的两个主要适应原是行为和营养。
I've started with nutrition on purpose.
我有目的地从营养开始。
As I mentioned, we'll get to behaviors in a moment.
正如我提到的，我们稍后将讨论行为。
So if you're interested in adaptogens at all, I highly recommend that you include at least two to four servings of dark leafy greens and/or cruciferous vegetables per day.
因此，如果您对适应原感兴趣，我强烈建议您每天至少摄入两到四份深色绿叶蔬菜和/或十字花科蔬菜。
I think that'd be highly advantageous.
我认为这将是非常有利的。
And just be aware that excessively heating dark leafy greens or cruciferous vegetables can actually destroy the very nutrients and micronutrients that act in an adaptogenic way.
请注意，过度加热深色绿叶蔬菜或十字花科蔬菜实际上会破坏以适应原方式发挥作用的营养素和微量营养素。
That does not mean that you need to eat raw broccoli or cauliflower.
这并不意味着您需要吃生西兰花或花椰菜。
Just the thought of that makes me nauseous.
光是想到这个就让我感到恶心。
It's very hard to digest.
很难消化。
Some people might like that or can digest it more easily than others.
有些人可能会喜欢这样，或者比其他人更容易消化它。
So it's perfectly fine to cook your cruciferous vegetables and dark leafy greens, but you don't want to overcook them.
因此，煮十字花科蔬菜和深色绿叶蔬菜是完全可以的，但你不想把它们煮过头。
What's overcooking and what's undercooking?
什么是煮过头，什么是煮得不够？
There's no strict cutoff in terms of temperature.
温度方面没有严格的限制。
But basically what the literature says is that if you heat vegetables To the point where the colored fluid is leaching out of them into a broth type, into water or whatever fluid surrounds them.
但基本上文献所说的是，如果你将蔬菜加热到有色液体从蔬菜中浸出到肉汤、水或它们周围的任何液体中的程度。
Well then you would be well off to ingest that fluid as well, because contained in the water or the fluid that's leaching out from the cruciferous vegetables or from the dark leafy greens are going to be a lot of those very adaptogenic molecules that you're interested in the first place.
那么你也可以摄入这种液体，因为水或从十字花科蔬菜或深色绿叶蔬菜中浸出的液体中含有大量你首先感兴趣的非常适应原性的分子。
Okay, so I probably surprised some people by starting off my answer to the question of what are adaptogens, are they worth thinking about and pursuing, and if so, how can I get them, by talking about food.
好吧，所以我可能让一些人感到惊讶，因为我开始回答什么是适应原的问题，它们是否值得思考和追求，如果是的话，我如何才能通过谈论食物来获得它们。
But I think it is important to understand that you can get a lot of adaptogens from food, and indeed some of the best adaptogens do come from dark leafy greens and cruciferous vegetables.
但我认为重要的是要了解，您可以从食物中获取大量适应原，事实上，一些最好的适应原确实来自深色绿叶蔬菜和十字花科蔬菜。
So I'd be remiss if I didn't mention that.
所以如果我没有提到这一点那就是我的失职。
The other two categories of adaptogens are going to be supplement-based adaptogens and then behavioral adaptogens.
另外两类适应原将是基于补充剂的适应原，然后是行为适应原。
Again, here adaptogen defined as anything that can buffer stress in a substantial or meaningful way in order to support cellular health, organ health, and overall daily living and functioning, including sleep and performance and mental health.
同样，这里的适应原被定义为任何能够以实质性或有意义的方式缓冲压力的物质，以支持细胞健康、器官健康以及整体日常生活和功能，包括睡眠、表现和心理健康。
So, the second category of adaptogen are going to be supplements.
因此，第二类适应原将是补充剂。
And here again, I just want to take a step back, make sure that we are clear about our operational definition about what a supplement is.
在这里，我只想退后一步，确保我们清楚什么是补充剂的操作定义。
We had an episode all about how to design a rational guide to supplementation, which included, for example, the idea that for some people, the optimal dosage of many supplements is going to be zero, and for other people the dosage will be something else.
我们有一集关于如何设计合理的补充剂指南，其中包括，例如，对于某些人来说，许多补充剂的最佳剂量将为零，而对于其他人来说，剂量将是其他东西。
But to really pinpoint the key message from that episode that I'd like to reiterate now, but a key message from that episode that I'd like to reiterate now is that many people think of supplements as just vitamin supplements.
但要真正确定我现在想重申的那一集的关键信息，但我现在想重申的那一集的关键信息是，许多人认为补充剂只是维生素补充剂。
And for that reason, you'll often hear the argument, "Oh, well, aren't supplements just expensive urine?
出于这个原因，你经常会听到这样的争论：“哦，好吧，补充剂不就是昂贵的尿液吗？
Couldn't you get all of that from food?
难道这些都不能从食物中获取吗？
Aren't you just urinating out all the water-soluble vitamins and maybe even storing excess amounts of the fat-soluble vitamins in a way that's unhealthy or not cost-effective?" and so on.
难道你只是把所有的水溶性维生素都排出体外，甚至可能以一种不健康或不划算的方式储存过量的脂溶性维生素吗？”等等。
When we talk about supplements, yes, it can include vitamin supplements.
当我们谈论补充剂时，是的，它可以包括维生素补充剂。
However, there are many compounds that we would describe as supplements that are not vitamin supplements and that you could not obtain from food or that you could never obtain from food in sufficient enough qualities to have a robust positive biological effect without consuming an enormous number of calories or overriding your gut mechanically.
然而，有许多化合物被我们描述为补充剂，但它们不是维生素补充剂，您无法从食物中获得这些化合物，或者您永远无法从食物中获得足够品质的化合物，从而在不消耗大量卡路里或机械地超越肠道的情况下产生强大的积极生物效应。
For instance, if there were say, a herb, and we'll talk about such herbs in a moment, that contained an effective adaptogen, but you would never want to eat the plant itself or include that herb in any kind of recipe, well then chances are this herb, which we'll define in a moment, is not a vitamin supplement.
例如，如果有一种草药，我们稍后会讨论这种草药，它含有有效的适应原，但你永远不想吃这种植物本身或将这种草药包含在任何类型的食谱中，那么很可能这种草药（我们稍后会定义）不是维生素补充剂。
It is probably not even best thought of as a supplement.
它甚至可能不被认为是最好的补充。
It's best thought of as a compound that's sold over the counter, much like a prescription drug, although it's not prescription.
最好将其视为一种在柜台出售的化合物，就像处方药一样，尽管它不是处方药。
It doesn't require a prescription to get it.
它不需要处方即可获得。
So there are a lot of things like that that we include under the umbrella of this word supplements.
因此，我们将很多类似的内容包含在这个词补充的范围内。
And unfortunately because of that, a lot of people think, "Oh, you don't need supplements." And of course you don't need supplements per se, but many people do derive tremendous benefit from them.
不幸的是，正因为如此，很多人认为，“哦，你不需要补充剂。”当然，您本身不需要补充剂，但许多人确实从中获得了巨大的好处。
In the context of adaptogens, there are two or three in particular that can be very beneficial for buffering the stress response, especially over short periods of time of about two to three weeks.
就适应原而言，有两种或三种对于缓冲应激反应非常有益，尤其是在大约两到三周的短时间内。
So when would you use these?
那么你什么时候会使用这些呢？
Well, for instance, if you are in a particularly stressful mode of life, either because of family or relational or school or work demands or new kid in the house or any number of different things, or you've been ill or you're recovering from injury, taking an adaptogen in the form of supplement can actually be very useful for buffering this hormone and the general systems it's associated with called cortisol.
举例来说，如果你的生活压力特别大，无论是因为家庭、关系、学校、工作的要求，还是家里有了新孩子，或者任何不同的事情，或者你生病了或正在从伤病中恢复，服用补充剂形式的适应原实际上对于缓冲这种激素和与它相关的称为皮质醇的一般系统非常有用。
It's very healthy to have high levels of cortisol early in the day, shortly after you wake up, and then that ought to taper off toward the afternoon and evening.
早上起床后不久，皮质醇水平较高是非常健康的，然后在下午和晚上应该逐渐减少。
However, if cortisol is chronically elevated throughout the day or if that peak in cortisol is arriving too late in the day, that is known to be associated with mental health and physical health issues, as been shown by labs at Stanford and elsewhere.
然而，如果皮质醇在一天中长期升高，或者皮质醇的峰值在一天中到达得太晚，那么众所周知，这与心理健康和身体健康问题有关，正如斯坦福大学和其他地方的实验室所表明的那样。
It's been shown in animal models and in humans.
它已在动物模型和人类身上得到证实。
Talked many times before, and I'll just remind you again that one of the best ways to restrict that cortisol peak to the early part of the day is to get morning sunlight in your eyes as soon as you can once the sun is up.
之前已经说过很多次了，我只是再次提醒您，将皮质醇峰值限制在一天早些时候的最佳方法之一是在太阳升起后尽快让早晨的阳光照射到您的眼睛。
Get outside, face in the direction of the sun, even on overcast days.
走到户外，面向太阳的方向，即使在阴天也是如此。
Don't wear sunglasses.
不要戴太阳镜。
Look at it for five to 30 minutes.
看五到三十分钟。
Definitely blink so you don't damage your eyes, so on and so forth.
一定要眨眼，这样就不会伤害眼睛等等。
Why five minutes or 30 minutes?
为什么是5分钟或30分钟？
Well, five minutes on a clear day should be sufficient.
嗯，晴天五分钟就足够了。
Longer would be fine.
长一点就好了。
Again, blink so that you protect your eyes.
再次强调，眨眼可以保护眼睛。
Blink as needed, facing the general direction of the sun.
根据需要眨眼，面向太阳的大致方向。
On days when you have a lot of overcast or it's really dark, dense cloud cover, well then you'd want to be outside longer.
在阴天或天气非常黑暗、云层厚重的日子里，那么你会想在外面待更长时间。
And if you don't have access to sunlight for whatever reason, then you want to do the same thing with bright artificial lights indoors, either so-called sad lamp or otherwise.
如果您出于某种原因无法获得阳光，那么您想在室内使用明亮的人造灯（所谓的悲伤灯或其他灯）做同样的事情。
That's a great way to restrict that cortisol peak to early in the day.
这是将皮质醇峰值限制在一天早些时候的好方法。
But even if you're doing that, if you have a stressful life for whatever reason, even if you're getting that morning sunlight, which I hope you are, you're getting your exercise, you're trying to sleep better, and more, as we all should most of the time, well then you may be somebody who wants to take a adaptogen in the form of a supplement.
但即使你这样做，如果你因为某种原因生活压力很大，即使你享受早晨的阳光（我希望你是这样），你正在锻炼，你正在努力睡得更好，以及更多，就像我们大多数时候都应该做的那样，那么你可能是想要服用补充剂形式的适应原的人。
And the three supplements that can be very effective in buffering cortisol are ashwagandha, which I'll talk about first, lion's mane, and chaga.
对于缓冲皮质醇非常有效的三种补充剂是南非醉茄（我将首先讨论）、狮鬃菇和白桦茸。
Lion's mane and chaga are in the fungi group, so they count as mushrooms.
狮鬃菇和白桦茸属于真菌类，因此它们算作蘑菇。
They are not psychedelic mushrooms.
它们不是迷幻蘑菇。
Let's talk about ashwagandha first.
我们先来谈谈阿什瓦甘达。
Ashwagandha is at the top of the list because it is indeed a very potent adaptogen.
Ashwagandha 名列前茅，因为它确实是一种非常有效的适应原。
How can I say that?
我怎么能这么说呢？
Well, there are a number of studies now, including several excellent ones in humans, that report that taking two doses of 300 milligrams of ashwagandha per day can very dramatically buffer cortisol.
现在有很多研究，包括几项针对人类的优秀研究，报告称每天服用两剂 300 毫克的南非醉茄可以非常显着地缓冲皮质醇。
So this is something that you would have a near impossible time accessing from food I can't imagine that unless you're cooking with the very sources of ashwagandha and extracting exact amounts, that you'd be able to get this in any other form except supplement form.
因此，你几乎不可能从食物中获取这种东西，我无法想象，除非你用南非醉茄的来源进行烹饪并提取精确的量，否则你能够以除补充剂形式之外的任何其他形式获得这种物质。
So here I'm going to just briefly reference a paper, and we can provide a reference link to this, that is.
所以在这里我只是简单地引用一篇论文，我们可以提供一个参考链接，就是这样。
This is a paper from 2012 that's had a lot of excellent follow-up papers that support it.
这是 2012 年的一篇论文，有很多优秀的后续论文支持它。
The title of the paper is "A Prospective, Randomised, Double-Blind, Placebo-Controlled Study of Safety and Efficacy of High Concentration of Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults." And it's a really nice study, not a huge subject pool, but both men and women, and is carried out for long enough that they got to see some really interesting results.
该论文的标题是“一项关于高浓度南非醉茄根全谱提取物减轻成人压力和焦虑的安全性和功效的前瞻性、随机、双盲、安慰剂对照研究”。这是一项非常好的研究，主题库不是很大，但有男性和女性，并且进行了足够长的时间，他们看到了一些非常有趣的结果。
And I think the most interesting result is that taking 300 milligrams of ashwagandha twice a day led to enormous, I mean, just enormous changes in serum cortisol.
我认为最有趣的结果是，每天两次服用 300 毫克南非醉茄会导致血清皮质醇发生巨大的变化。
The statistical significance that they observed in the study was really fantastic, fantastically high statistical significance.
他们在研究中观察到的统计显着性非常出色，统计显着性非常高。
They saw these effects of ashwagandha on day 15, having initiated the ashwagandha consumption on day one, of course, day 30 and day 45.
他们在第 15 天就看到了南非醉茄的这些效果，他们在第一天开始服用南非醉茄，当然还有第 30 天和第 45 天。
And again, this was dramatic reductions in stress as perceived by people, so subjective stress and cortisol levels.
再说一遍，人们感受到的压力、主观压力和皮质醇水平都急剧下降。
So ashwagandha is very potent at reducing cortisol.
因此南非醉茄对于降低皮质醇非常有效。
How would you recapitulate this if you wanted to use ashwagandha to buffer stress?
如果您想使用南非醉茄来缓解压力，您会如何概括这一点？
Well, a couple of key points.
嗯，有几个关键点。
I mentioned earlier that you want your cortisol peak to come earlier in the day.
我之前提到过，您希望皮质醇峰值在当天早些时候出现。
Therefore, you would not want to buffer cortisol early in the day.
因此，您不希望在一天的早些时候缓冲皮质醇。
In fact, cortisol peaking early in the day provides an anti-inflammatory, immune-supporting, focus and mood-supporting effect all day long.
事实上，皮质醇在一天中的早些时候达到峰值，可以全天提供抗炎、支持免疫、集中注意力和情绪支持的作用。
So I would recommend that people take their first dose of ashwagandha of anywhere from 250 to 300 milligrams sometime in the early afternoon, and then again in the evening as opposed to taking a morning dose and an afternoon dose.
因此，我建议人们在下午早些时候服用第一剂 ashwagandha 250 至 300 毫克，然后在晚上再次服用，而不是早上服用一次，下午服用一次。
Also, if you're somebody who's exercising for sake of trying to induce adaptations like hypertrophy, the growth of muscles or strength, or improve your endurance in any way, muscular endurance or more traditional cardiovascular endurance, then I recommend that you not take your ashwagandha prior to exercise because part of the adaptation response is triggered by increases in cortisol during exercise.
另外，如果您锻炼的目的是为了引起肥大、肌肉或力量增长等适应，或以任何方式提高耐力、肌肉耐力或更传统的心血管耐力，那么我建议您不要在运动前服用南非醉茄，因为部分适应反应是由运动期间皮质醇的增加引发的。
Sort of in the same way that some of the best adaptations to exercise are reductions in blood pressure and resting heart rate, and those are stimulated by increases in blood pressure and increases in heart rate during exercise.
某种程度上，对运动的一些最佳适应是降低血压和静息心率，而运动过程中血压升高和心率增加会刺激这些适应。
That's just how these biological systems work.
这就是这些生物系统的工作原理。
So the takeaway is pretty simple.
所以外卖很简单。
If you're interested in using ashwagandha as an adaptogen, I would restrict it to later in the day if you can and not before exercise.
如果您有兴趣使用南非醉茄作为适应原，如果可以的话，我会将其限制在当天晚些时候而不是运动前。
Divide it into two doses of 250 to 300 milligrams.
分成250至300毫克的两次剂量。
That's what this paper and other papers like it seem to indicate.
这就是这篇论文和其他类似论文所表明的内容。
And then a very important final point about ashwagandha, which is that if you're going to take ashwagandha, I recommend not taking it for longer than a month and a half as they did in this study.
关于南非醉茄的最后一点非常重要，那就是如果您要服用南非醉茄，我建议不要像本研究中那样服用超过一个半月。
In fact, I would suggest that you only take ashwagandha around periods of kind of moderate to extreme stress.
事实上，我建议你只在中度到极度压力的时期服用南非醉茄。
What's moderate, what's extreme is going to depend on what you're going through.
什么是温和的，什么是极端的取决于你正在经历什么。
Only you know how much stress and life events you can tolerate.
只有你自己知道你能承受多少压力和生活事件。
So if you've had trouble sleeping and that's unusual for you, or you're dealing with a very difficult life circumstances, or excessive work demand or a new kid, as I mentioned before, well then buffering stress with ashwagandha, buffering cortisol in the afternoon and evening can be very beneficial for you.
因此，如果您有睡眠困难，这对您来说是不寻常的，或者您正在应对非常困难的生活环境，或者过度的工作需求或新生儿，正如我之前提到的，那么用南非醉茄缓冲压力，在下午和晚上缓冲皮质醇可能对您非常有益。
But then I would say after about 30 days maximum, I would take at least two to four weeks off.
但我会说，最多 30 天后，我会至少休息两到四个星期。
Two weeks is probably enough, but four weeks off because you don't want to chronically buffer cortisol.
两周可能就足够了，但要休息四个星期，因为你不想长期缓冲皮质醇。
It's just not a good idea.
这不是一个好主意。
But that said, I think ashwagandha is a very powerful adaptogen.
但话虽如此，我认为南非醉茄是一种非常强大的适应原。
I would place it at the top of the list of supplement-based adaptogens.
我会把它放在基于补充剂的适应原列表的顶部。
But keep in mind that even if you're taking a supplement-based adaptogen, that's no reason to abandon the nutrition and behavioral type adaptogenic effects that you can create through eating dark leafy greens, cruciferous vegetables, then we'll talk about the behaviors in a moment.
但请记住，即使您正在服用基于补充剂的适应原，也没有理由放弃通过食用深色绿叶蔬菜、十字花科蔬菜可以产生的营养和行为类型的适应原效应，那么我们稍后会讨论这些行为。
The other two supplement-based adaptogens, as I mentioned, are lion's mane mushroom and chaga.
正如我提到的，另外两种基于补充剂的适应原是狮鬃菇和白桦茸。
And I get asked a lot about lion's mane and chaga for sake of their purported roles in acting as nootropics, as "smart drugs." There are fewer data on the beneficial roles of lion's mane and chaga for sake of nootropic effects.
我经常被问及有关狮鬃精和白桦茸的问题，因为它们据称具有促智药和“聪明药”的作用。关于狮鬃毛和白桦茸的益智作用的数据较少。
We'll do an entire episode on nootropics at some point.
我们将在某个时候制作一整集关于促智药的内容。
But there have been a few studies showing that lion's mane supplementation and chaga supplementation can improve memory and maybe even divergent thinking associated with creativity and things of that sort.
但有一些研究表明，补充狮子鬃毛和白桦茸可以改善记忆力，甚至可能改善与创造力和类似事物相关的发散思维。
Again, these are not psychedelic mushrooms.
再次强调，这些不是迷幻蘑菇。
That said, there are good data showing that 1,000 milligrams, that is one gram of lion's mane per day, and/or, okay?
也就是说，有很好的数据表明 1,000 毫克，即每天一克狮子鬃毛，和/或，好吗？
We'll talk about the and/or portion in a moment.
我们稍后将讨论和/或部分。
And/or chaga mushroom at 500 to 1,500 milligrams per day can act as adaptogens in, again, reducing cortisol, but also and mainly reducing some of the anti-inflammatory cytokines that are known to circulate in high abundance when you're under a lot of psychological and/or physical stress, things like interleukin 6 and some related molecules.
每天 500 至 1,500 毫克的白桦茸可以作为适应原，再次减少皮质醇，而且主要减少一些抗炎细胞因子，这些细胞因子已知在您承受大量心理和/或身体压力时会大量循环，例如白细胞介素 6 和一些相关分子。
So here's what I would recommend.
这就是我的推荐。
If you are interested in exploring adaptogens, I'm a big fan, as some of you probably know if you heard that episode on Rational Guide to Supplementation.
如果您对探索适应原感兴趣，我是您的忠实粉丝，如果您听过《合理补充指南》中的那一集，您可能就知道了。
I'm a big fan of mainly focusing on taking supplements in single-ingredient formulations so that you can figure out what dosages are best for you and so that you can toggle in and out those adaptogens as needed.
我非常喜欢主要关注服用单一成分配方的补充剂，这样您就可以找出最适合您的剂量，并根据需要切换这些适应原。
So I, of course, am a fan of taking certain blends and mixes.
所以我当然喜欢服用某些混合物。
The one that we talk about a lot on this podcast, and have been a sponsor from the beginning, I've taken for a decade now, long before I ever had a podcast, is Athletic Greens, which some of you might note does contain some ashwagandha, although the levels of ashwagandha that are contained in Athletic Greens are low enough that I don't see any issue with taking Athletic Greens consistently day to day, every day.
我们在这个播客上谈论很多，并且从一开始就是赞助商，我已经服用了十年，早在我有播客之前，就是运动绿草，你们中的一些人可能会注意到它确实含有一些南非醉茄，尽管运动绿草中所含的南非醉茄含量足够低，我不认为每天坚持服用运动绿草有任何问题。
Because you're not getting anywhere near that 600 milligram dosage.
因为你还没有达到 600 毫克的剂量。
But the idea is that if you are going to take any adaptogen for sake of buffering stress over the short term, say, for a week or two weeks or a month, and then taking that recommended time off, I would start with ashwagandha.
但我的想法是，如果你打算服用任何适应原来缓解短期压力，比如一周、两周或一个月，然后按照建议的时间休息，我会从南非醉茄开始。
And then if you feel you need something else to buffer stress, keeping in mind, of course, that you're doing the behavioral and the nutritional things to buffer stress as well, you can never abandon those, right?
然后，如果你觉得你需要其他东西来缓冲压力，当然要记住，你也在通过行为和营养来缓冲压力，你永远不能放弃这些，对吧？
Well, then I would suggest adding 1,000 milligrams or 1,000 milligrams of chaga per day and seeing how that further benefits your system in terms of buffering stress.
好吧，那么我建议每天添加 1,000 毫克或 1,000 毫克白桦茸，看看这如何在缓冲压力方面进一步有益于您的系统。
How would you measure if your stress is being reduced?
您如何衡量您的压力是否有所减轻？
Well, you're going to be sleeping better at night.
嗯，你晚上会睡得更好。
You're going to feel subjectively better, lower levels of anxiety, all the things that are measured in the types of studies I described before.
你会主观上感觉更好，焦虑水平更低，所有这些都是在我之前描述的研究类型中测量的。
Now, of course, there's nothing preventing you from taking 600 milligrams of ashwagandha, a gram of lion's mane, and a gram of chaga.
当然，现在没有什么可以阻止您服用 600 毫克南非醉茄、一克鬃毛和一克白桦茸。
I know some people like to just kind of go full tilt into everything.
我知道有些人喜欢全力以赴地对待每件事。
But I am a big believer in really trying to isolate which supplements and molecules work best for you and which ones don't.
但我坚信要真正尝试分离哪些补充剂和分子最适合您，哪些不适合您。
Do you need to cycle on and off lion's mane and chaga?
您需要骑车穿脱狮鬃毛和白桦茸吗？
I'm not aware of any data showing that you do.
我不知道有任何数据表明您这样做。
If, however, you're taking them every day, I recommend that you cycle off them after a period of 30 days or so.
但是，如果您每天都服用它们，我建议您在 30 天左右的时间后停药。
And I want to be very clear about this.
我想非常清楚地说明这一点。
Just because I said cycle off after a period of 30 days or so does not mean that you can't take them for a shorter period of time.
仅仅因为我说 30 天左右就停药，并不意味着您不能在更短的时间内服用它们。
So for instance, if you know that you're coming up on a big week of stress, well then you could take ashwagandha and/or lion's mane and/or chaga for that week, or just that week, or heading into that week, or in the following week, and then stop.
因此，举例来说，如果您知道自己将面临压力很大的一周，那么您可以在那一周或仅在那一周服用南非醉茄和/或狮鬃菇和/或白桦茸，或者进入那一周或下一周，然后停止。
There's no reason why you couldn't take them even just for one day, although the effects tend to be a bit cumulative, at least when we're talking about buffering anxiety.
即使只服用一天，你也没有理由不能服用它们，尽管效果往往会有点累积，至少在我们谈论缓冲焦虑时是这样。
In terms of buffering cortisol, that's a very potent effect that, as far as we know, is going to take place on day one.
就缓冲皮质醇而言，据我们所知，这是一种非常有效的效果，将在第一天就发生。
Again, keep that cortisol buffering effect away from exercise.
再次强调，不要让皮质醇的缓冲作用远离运动。
At least don't take it before exercise.
至少不要在运动前服用。
And try and buffer your cortisol in the afternoon and evening.
并尝试在下午和晚上缓冲皮质醇。
And this is assuming that you're working a conventional shift, and you're not up all night and sleeping all day for sake of shift work.
这是假设您正在进行传统的轮班工作，并且您不会为了轮班工作而彻夜不眠或整天睡觉。
Okay, so hopefully that clarifies things about what adaptogens are.
好的，希望这能澄清什么是适应原。
In fact, I never actually read the specific question, but I think I've touched on a number of issues that relate to the specific question.
事实上，我从未真正阅读过这个具体问题，但我认为我已经触及了与该具体问题相关的许多问题。
And then I'll answer the last portion of the answer to this question in a moment as it relates to behavioral tools that can act as adaptogens.
然后我将立即回答这个问题答案的最后一部分，因为它与可以充当适应原的行为工具有关。
The question itself was there's a lot of mixed information out there about adaptogens like ashwagandha, and I think that relates to what I said earlier, which is that the definition of an adaptogen has not really been cemented in various communities.
问题本身是关于像南非醉茄这样的适应原有很多混杂的信息，我认为这与我之前所说的有关，即适应原的定义尚未在各个社区中真正得到巩固。
It's different in different communities, and it's generally used as a matter of convenience rather than really strictly defining what it is.
它在不同的社区中是不同的，并且通常只是为了方便而使用，而不是真正严格地定义它是什么。
And hopefully we've defined it accurately and broadly enough today as something that buffers stress.
希望我们今天已经将其准确而广泛地定义为缓冲压力的东西。
The second part of the question was what does the scientific evidence say about adaptogens and their ability to mediate body stress response?
问题的第二部分是关于适应原及其调节身体应激反应的能力的科学证据如何？
They say quite a lot, and they say that the stress response can be buffered substantially by certain adaptogens, mainly dark leafy greens, cruciferous vegetables, ashwagandha, lion's mane, and chaga, and of course all the behavioral things that are critical that we'll list off in a moment.
他们说了很多，他们说压力反应可以通过某些适应原得到显着缓冲，主要是深色绿叶蔬菜、十字花科蔬菜、南非醉茄、鬃毛和白桦茸，当然还有所有我们稍后会列出的至关重要的行为因素。
And then the third portion of the question is, is there any solid evidence that has an effect on neurotransmitters or the HPA, which is part of the stress modulation axis?
那么问题的第三部分是，是否有任何确凿的证据表明对神经递质或 HPA（压力调节轴的一部分）有影响？
The best evidence is that adaptogens can reduce cortisol itself.
最好的证据是适应原可以减少皮质醇本身。
There is very little evidence that adaptogens can directly modulate neurotransmitters or neuromodulators like dopamine, serotonin, et cetera.
很少有证据表明适应原可以直接调节神经递质或神经调节剂，如多巴胺、血清素等。
But by adjusting the timing and levels of cortisol, especially in the afternoon and evening, that is going to have indirect effects on levels of dopamine, norepinephrine, et cetera, and serotonin, but not direct effects.
但通过调整皮质醇的时间和水平，特别是在下午和晚上，这将对多巴胺、去甲肾上腺素等和血清素的水平产生间接影响，但不会产生直接影响。
So the general contour that makes for an ideal diurnal schedule, you heard of nocturnal, well, the opposite of that is diurnal, being awake during the daytime and asleep at night.
因此，形成理想的昼夜时间表的总体轮廓，您听说过夜间，嗯，与之相反的是昼夜，白天醒着，晚上睡着。
The ideal kind of landscape of neurotransmitters is higher levels of dopamine, norepinephrine, and epinephrine in the early part of the day, and cortisol, so-called catecholamines, dopamine, norepinephrine, and epinephrine, and high levels of cortisol early in the day as directed by sunlight, exercise, caffeine, hydration, movement, all that stuff, being awake and busy and outside or indoors with bright lights and moving about in the early part of the day and into the early afternoon.
神经递质的理想状态是在一天的早些时候，多巴胺、去甲肾上腺素和肾上腺素的水平较高，而皮质醇，即所谓的儿茶酚胺、多巴胺、去甲肾上腺素和肾上腺素，以及在阳光、锻炼、咖啡因、水合作用、运动等所有东西的指导下，在一天的早些时候，皮质醇的水平较高，清醒、忙碌、在室外或室内有明亮的灯光，并在明亮的灯光下走动。一天的早些时候和下午早些时候。
That's the best possible way that we are aware of to try and get those catecholamines released at the highest levels in the early part of the day.
据我们所知，这是尝试让儿茶酚胺在一天早些时候释放到最高水平的最佳方法。
And then the ideal contour of a 24-hour cycle will be in the later half of the day, the evening and nighttime, you have higher levels of things like serotonin, the gabergic system, all the things that are somewhat sedative in preparing you for sleep, and lower levels of the catecholamines and cortisol as I described before.
然后，24 小时周期的理想轮廓将是在一天的后半段、傍晚和夜间，您体内的血清素、甘贝系统、所有在准备入睡时具有镇静作用的物质的水平较高，而儿茶酚胺和皮质醇的水平较低，正如我之前所描述的。
So to directly answer the question, is there any evidence that adaptogens can alter your neurotransmitters?
那么，直接回答这个问题，是否有任何证据表明适应原可以改变你的神经递质？
Yes, but only indirectly, and yet that indirect control over neurotransmitters is substantial and is important.
是的，但只是间接的，但对神经递质的间接控制是实质性的且重要的。
And if you do what I described, such as getting morning sunlight, and ideally you'd get a little bit of deliberate cold water exposure, by the way, to boost adrenaline and norepinephrine and dopamine, those catecholamines early in the day.
如果你按照我所描述的那样做，比如早上晒太阳，理想情况下你会故意接触一点冷水，顺便说一句，以增加肾上腺素、去甲肾上腺素和多巴胺，这些儿茶酚胺在一天的早些时候。
So quick one-minute cold shower even, or a three-minute cold shower, or if you have access to an ice bath early in the day, plus some sunlight, doesn't matter which one you do first.
因此，即使是一分钟的快速冷水淋浴，或者三分钟的冷水淋浴，或者如果您可以在清晨进行冰浴，再加上一些阳光，那么您先洗哪一个都没关系。
Doing that early in the day is really going to create that peak of cortisol, dopamine, epinephrine early in the day.
在一天的早些时候这样做确实会在一天的早些时候创造皮质醇、多巴胺、肾上腺素的峰值。
I can't emphasize how beneficial all of that can be.
我无法强调这一切有多么有益。
And exercise if you can early in the day.
如果可以的话，在一天的早些时候锻炼身体。
Some people can't exercise till later in the day.
有些人要到当天晚些时候才能锻炼。
I'd rather see people exercise later in the day than not at all, provided it does not disrupt their nighttime sleep, which of course, sleep is the foundation of mental health, physical health, and performance.
我宁愿看到人们在一天中晚些时候锻炼，也不愿完全不锻炼，前提是锻炼不会影响他们的夜间睡眠，当然，睡眠是心理健康、身体健康和表现的基础。
So yes, there's modulation of neurotransmitters, but most of those are downstream of the effects on cortisol that we've been talking about.
所以，是的，存在神经递质的调节，但其中大部分是我们一直在讨论的皮质醇影响的下游。
So we've defined nutritional adaptogens, supplement-based adaptogens, although I don't really like the word supplements anymore unless we're talking about vitamin supplements for reasons we talked about earlier.
因此，我们定义了营养适应原，基于补充剂的适应原，尽管我不再喜欢补充剂这个词，除非我们出于之前讨论过的原因谈论维生素补充剂。
And then there's the third category of adaptogens, which are the behavioral tools that you can use to buffer stress, which qualifies those as an adaptogen.
然后是第三类适应原，它们是可以用来缓冲压力的行为工具，这使它们符合适应原的资格。
And I think it's really important that we always keep in mind that yes, there are supplements, yes, there are prescription drugs out there.
我认为我们始终牢记，是的，有补充剂，是的，有处方药，这一点非常重要。
In fact, there are prescription drugs that you can get from a doctor That will potently zero out your cortisol.
事实上，您可以从医生那里获得一些处方药，它们可以有效地将您的皮质醇归零。
But most doctors are very reluctant to prescribe those drugs because cortisol provides a very important and functional role early in the day.
但大多数医生非常不愿意开这些药物，因为皮质醇在一天的早些时候发挥着非常重要的功能作用。
Behaviors are very effective at reducing cortisol.
行为对于减少皮质醇非常有效。
What are the most effective behaviors to reduce cortisol?
减少皮质醇最有效的行为是什么？
Well, we talked about one, to restrict cortisol in the early part of the day, which is viewing morning sunlight.
好吧，我们讨论了一个，在一天的早些时候限制皮质醇，也就是观看早晨的阳光。
But how would you buffer cortisol in the late afternoon?
但如何在下午晚些时候缓冲皮质醇呢？
It's going to be all the things associated with reducing stress.
这将是与减轻压力相关的所有事情。
For instance, 10 minutes, or even my laboratory and other laboratories have shown it's even five minutes a day of just what would be called mindfulness meditation.
例如，10 分钟，甚至我的实验室和其他实验室都表明，每天甚至五分钟就是所谓的正念冥想。
Very simple.
很简单。
You don't need to overcomplicate this.
你不需要把这个事情搞得太复杂。
You could use a great app like the Waking Up app or another app of that sort, or you can simply sit down, eyes closed, breathe through your nose, and just concentrate on your breathing.
您可以使用“Wake Up”应用程序或其他类似应用程序等出色的应用程序，或者您可以简单地坐下来，闭上眼睛，通过鼻子呼吸，然后专注于呼吸。
Every time your mind drifts to something else, bring it back to your breathing.
每当你的思绪飘到别的事情上时，就把它带回到你的呼吸上。
That's shown to reduce stress.
这被证明可以减轻压力。
You could do a five-minute deliberate breathwork practice.
您可以进行五分钟的刻意呼吸练习。
My laboratory has published some work related to that.
我的实验室发表了一些与此相关的工作。
The breathwork practice could be any number of things.
呼吸练习可以是多种形式。
The two that I recommend the most would be double inhale, followed by a full exhale, and then repeat for a period of five minutes.
我最推荐的两种方法是双吸气，然后完全呼气，然后重复五分钟。
Known to substantially reduce anxiety, stress, and the various physiological systems associated with arousal.
已知可显着减少焦虑、压力以及与唤醒相关的各种生理系统。
You could also use box breathing.
您也可以使用箱式呼吸。
Inhale, hold, exhale, hold for equal durations for a period of five minutes will substantially reduce stress.
吸气、屏气、呼气、屏气，持续五分钟，这样可以大大减轻压力。
I'm a big fan, as many of you know, of yoga nidra, which involves no movement.
正如你们很多人所知，我是瑜伽休息术的忠实粉丝，它不需要任何运动。
It involves just lying there listening to a script.
它涉及只是躺在那里听剧本。
Lots of yoga nidra scripts available online.
网上有很多瑜伽休息术脚本。
If you're not interested in the intentions and other things included in yoga nidra, you can buffer stress using an adaptogen like NSDR, non-sleep deep rest.
如果您对瑜伽休息术中的意图和其他内容不感兴趣，您可以使用 NSDR（非睡眠深度休息）等适应原来缓冲压力。
If you're interested in trying these sorts of things, there's an NSDR protocol that's 10 minutes long.
如果您有兴趣尝试这些事情，可以阅读长达 10 分钟的 NSDR 协议。
Just put my name, Huberman, and NSDR into the search browser on YouTube, and Virtusan has provided an NSDR that's completely zero cost and works very well for reducing stress.
只需将我的名字 Huberman 和 NSDR 输入 YouTube 上的搜索浏览器，Virtusan 就会提供完全零成本的 NSDR，并且非常适合减轻压力。
It will also help teach your system and teach you how to learn to fall asleep better at night.
它还将帮助教导您的系统并教您如何学习在晚上更好地入睡。
So any of those practices, five to 10-minute breathing practice or meditation or a NSDR or yoga nidra.
所以任何这些练习，五到十分钟的呼吸练习或冥想或 NSDR 或瑜伽休息术。
If you can do longer, 20 or 30 minutes in the afternoon, that's known to buffer cortisol substantially as well.
如果你可以在下午做更长的时间，比如 20 或 30 分钟，那么也能显着缓冲皮质醇。
Anytime you're encountering stress in real-time, I highly recommend a tool over and over because it's so effective.
每当您实时遇到压力时，我都会一遍又一遍地强烈推荐一个工具，因为它非常有效。
The fastest way we know to buffer stress and calm down is the so-called physiological sigh.
我们知道缓解压力和平静下来的最快方法就是所谓的生理叹息。
Big inhale through the nose till your lungs are empty, but then sneak in a little bit more air by a second inhale, maximally inflate the lungs, then a long exhale until your lungs are empty.
用鼻子深深地吸气，直到肺部排空，然后再第二次吸气，再吸入一点空气，最大限度地使肺部膨胀，然后长长地呼气，直到肺部排空。
One to three of those will reduce your stress substantially.
其中一到三个将大大减轻您的压力。
Over time, that should reduce, that is buffer, your cortisol, acting as an adaptogen.
随着时间的推移，作为适应原的皮质醇应该会减少，即缓冲剂。
There are a lot of things.
有很多事情。
You could take a hot bath.
你可以洗个热水澡。
You could take a hot shower.
你可以洗个热水澡。
You can listen to some pleasant music.
你可以听一些愉快的音乐。
Anything that reduces your stress technically is an adaptogen.
任何能从技术上减轻你压力的东西都是适应原。
So I hope I've thoroughly answered your question.
所以我希望我已经彻底回答了你的问题。
By yours, I mean, of course, this answer is going out to all of you.
当然，我的意思是，这个答案是发给你们所有人的。
This was a question that was asked by Justine Bevilacqua.
这是 Justine Bevilacqua 提出的问题。
I hope I pronounced that correctly, Justine.
我希望我发音正确，贾斯汀。
And thank you for that question.
谢谢你提出这个问题。
I think there are a lot of people interested in adaptogens.
我认为有很多人对适应原感兴趣。
So now you know you can use nutrition, such as cruciferous vegetables, dark leafy greens.
现在您知道可以使用营养品了，例如十字花科蔬菜、深色绿叶蔬菜。
And I should also mention, if you're not ingesting enough calories each day, well, then you are going to be in a mild mode of stress.
我还应该提到，如果你每天没有摄入足够的卡路里，那么你就会处于轻微的压力状态。
That's not to say that some people shouldn't take in fewer calories than they burn in order to lose weight.
这并不是说有些人为了减肥而摄入的卡路里不应少于燃烧的卡路里。
Some people really need to do that for their health or for whatever other reason.
有些人为了健康或其他原因确实需要这样做。
But if you restrict calories too much, you are going to increase cortisol output.
但如果你过多地限制卡路里，你就会增加皮质醇的输出。
So keep that in mind.
所以请记住这一点。
So ingest sufficient calories for you and for your goals.
因此，为您和您的目标摄入足够的卡路里。
Aim to get dark leafy greens and cruciferous vegetables.
目标是获得深色绿叶蔬菜和十字花科蔬菜。
Don't overcook them.
不要把它们煮过头。
If you want to explore supplements, the best supplements that act as adaptogens are going to be ashwagandha, lion's mane, and chaga.
如果您想探索补充剂，作为适应原的最佳补充剂将是南非醉茄、狮鬃菇和白桦茸。
One or two or three of those, although if you were going to pick one, I'd recommend ashwagandha, 600 milligrams per day, taken in the later half of the day.
其中一种或两种或三种，但如果您要选择一种，我建议您服用南非醉茄，每天 600 毫克，在当天后半段服用。
And then there are the behavioral tools that we just talked about now, which are anything that reduces stress can reduce cortisol, and in doing so, are technically adaptogens.
然后是我们刚才谈到的行为工具，任何减轻压力的东西都可以减少皮质醇，从技术上讲，这些工具是适应原。
If you want to know more behavioral tools and other tools for adjusting stress and learn more about adaptogens, we did a whole episode called "Mastering Stress." So you can look to that.
如果您想了解更多行为工具和其他调节压力的工具，并了解更多有关适应原的信息，我们做了一整集，名为“掌控压力”。所以你可以看看。
That episode also pretty clearly defines, I like to think, what short-term, medium-term, and long-term stress really are.
我想，那一集也非常清楚地定义了短期、中期和长期压力的真正含义。
Keep in mind, stress is part of life.
请记住，压力是生活的一部分。
Learning how to work with it, how to dance with it, how to buffer it is terrific, but zeroing out cortisol is not the goal.
学习如何使用它，如何与它共舞，如何缓冲它是很棒的，但将皮质醇归零并不是目标。
The goal is to learn to modulate and control your cortisol, and that's really what adaptogens are all about.
我们的目标是学会调节和控制你的皮质醇，这就是适应原的真正意义所在。
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。