AMA #8: Balancing Caffeine, Decision Fatigue & Social Isolation
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 episode, or AMA.
今天是“有问必答”节目（AMA）。
This is part of our premium subscriber channel.
这是我们的高级订户频道的一部分。
Our premium subscriber channel was started in order to provide support for the standard Huberman Lab podcast, which comes out every Monday and is available at zero cost to everybody on all standard feeds: YouTube, Apple, Spotify, and elsewhere.
我们的高级订户频道的启动是为了为标准 Huberman Lab 播客提供支持，该播客每周一发布，每个人都可以在所有标准源上以零成本观看：YouTube、Apple、Spotify 和其他地方。
We also started the premium channel as a way to generate support for exciting research being done at Stanford and elsewhere, research on human beings that leads to important discoveries that assist mental health, physical health, and performance.
我们还启动了付费频道，为斯坦福大学和其他地方正在进行的令人兴奋的研究提供支持，这些研究对人类进行了有助于心理健康、身体健康和表现的重要发现。
I'm also pleased to inform you that for every dollar the Huberman Lab premium channel generates for research studies, the Tiny Foundation has agreed to match that amount, so now we are able to double the total amount of funding given to studies of mental health, physical health, and human performance.
我还很高兴地通知您，Huberman Lab 高级频道为研究工作产生的每一美元，Tiny 基金会都同意匹配这一金额，因此现在我们能够将用于心理健康、身体健康和人类表现研究的资金总额增加一倍。
If you'd like to subscribe to the Huberman Lab podcast premium channel, please go to hubermanlab.com/premium.
如果您想订阅 Huberman Lab 播客付费频道，请访问 hubermanlab.com/premium。
It is $10 a month to subscribe, or you can pay $100 all at once to get an entire 12-month subscription for a year.
订阅费用为每月 10 美元，或者您可以一次性支付 100 美元以获得一年的完整 12 个月订阅。
We also have a lifetime subscription model that is a one-time payment, and again, you can find that option at hubermanlab.com/premium.
我们还有一次性付款的终身订阅模式，您也可以在 hubermanlab.com/premium 找到该选项。
For those of you that are already subscribers to the premium channel, please go to hubermanlab.com/premium and download the premium subscription feed.
对于那些已经是高级频道订阅者的人，请访问 hubermanlab.com/premium 并下载高级订阅源。
And for those of you that are not Huberman Lab podcast premium subscribers, you can still hear the first 20 minutes of today's episode and determine whether or not becoming a premium subscriber is for you.
对于那些不是 Huberman Lab 播客高级订阅者的人来说，您仍然可以收听今天节目的前 20 分钟，并确定是否适合成为高级订阅者。
So without further ado, let's get to answering your questions.
因此，事不宜迟，让我们开始回答您的问题。
The first question is about the pros and cons of daily caffeine consumption.
第一个问题是关于每天摄入咖啡因的利弊。
The question reads, "What is your opinion on the net benefit of daily caffeine consumption, and how can somebody determine if daily caffeine consumption is right for them?"
问题是：“您对每日摄入咖啡因的净收益有何看法？人们如何确定每日摄入咖啡因是否适合他们？”
Well, first of all, I did an entire episode about caffeine.
嗯，首先，我做了一整集关于咖啡因的节目。
You can find that by going to hubermanlab.com.
您可以访问 hubermanlab.com 找到该信息。
At that website, you can put in caffeine into the search function, and you'll find links to that episode in all the formats, YouTube, Apple, Spotify, et cetera.
在该网站上，您可以在搜索功能中输入咖啡因，然后您会找到所有格式的该剧集的链接，YouTube、Apple、Spotify 等。
And it's timestamped, of course.
当然，它是带有时间戳的。
You can navigate to the particular topics most of interest to you.
您可以导航到您最感兴趣的特定主题。
However, for sake of this discussion, I can summarize a few of the key points.
不过，为了便于讨论，我可以总结一些要点。
The most important thing to understand is that for most adults, so that is people about age 18 to 20 and older, daily caffeine consumption is not going to be a problem, provided it does not induce anxiety, and certainly provided that it not induce anxiety or panic attacks, and provided that it does not disrupt your nighttime sleep.
最重要的是要了解，对于大多数成年人（即 18 至 20 岁及以上的人）来说，每天摄入咖啡因不会成为问题，只要它不会引起焦虑，当然如果它不会引起焦虑或惊恐发作，并且不会扰乱您的夜间睡眠。
This is why I always recommend that if you are going to consume caffeine in any form, coffee, tea, soda, or otherwise, that you try not to ingest caffeine within the eight and ideally within the 10 or even 12 hours prior to bedtime.
这就是为什么我总是建议，如果您要摄入任何形式的咖啡因（咖啡、茶、苏打水或其他形式），请尽量不要在睡前 8 小时内摄入咖啡因，最好是在睡前 10 甚至 12 小时内摄入咖啡因。
That's because the half-life of caffeine is such that even if you are able to, for instance, have a cup of coffee around 3:00 PM or 4:00 PM and then fall asleep around midnight, the architecture of the sleep that you get is going to be disrupted.
这是因为咖啡因的半衰期很长，即使您能够在下午 3:00 或 4:00 左右喝一杯咖啡，然后在午夜左右入睡，您的睡眠结构也会被打乱。
For instance, it is very important that you get sufficient amounts of both slow-wave deep sleep as well as rapid eye movement sleep each night.
例如，每晚获得充足的慢波深度睡眠和快速动眼睡眠非常重要。
And if you consume caffeine too close to bedtime, and here I'm defining too close as anywhere from 8 to 12 hours before going to sleep, chances are you're not going to get as much rapid eye movement sleep or slow-wave sleep that you would otherwise.
如果你在离睡觉时间太近的时候摄入咖啡因，这里我定义的咖啡因时间太接近睡觉前 8 到 12 小时，那么你很可能不会获得像其他情况下那样多的快速眼动睡眠或慢波睡眠。
And it is the amount of rapid eye movement sleep and slow-wave sleep that together lead to whether or not you feel you had a good night's sleep in terms of your next-day alertness and cognitive abilities.
快速眼动睡眠和慢波睡眠的量共同决定了您在第二天的警觉性和认知能力方面是否感觉睡得很好。
Now again, some people may find that they can drink caffeine in the late afternoon, maybe even at night, and still fall asleep.
现在，有些人可能会发现他们可以在下午晚些时候甚至晚上喝咖啡因，并且仍然可以入睡。
But I promise you, even if you're in that category, you will sleep far better, meaning the architecture of your sleep will be better, and you will feel far more rested the next day if you abstain from caffeine within the 8 to 12 hours prior to bedtime.
但我向你保证，即使你属于这一类，你也会睡得更好，这意味着你的睡眠结构会更好，如果你在睡前 8 到 12 小时内戒掉咖啡因，第二天你会感觉更加休息。
And I should also say that none of us are perfect, myself included.
我还应该说，我们没有人是完美的，包括我自己。
I will sometimes have a cup of coffee in the late afternoon, and sometimes that will cause me to stay up a little bit later.
有时我会在下午晚些时候喝杯咖啡，有时这会让我睡得更晚。
Sometimes it won't.
有时不会。
I don't think you want to obsess or worry too much about having some caffeine every once in a while in the late afternoon if you are still able to fall asleep, but don't make it a regular habit.
如果您仍然能够入睡，我认为您不必沉迷或担心在下午晚些时候偶尔喝点咖啡因，但不要让它成为一种习惯。
Now, as far as we know, there is no drawback to consuming caffeine on a daily basis, again, provided it does not disrupt your nighttime sleep and provided that it does not induce anxiety.
现在，据我们所知，每天摄入咖啡因没有任何缺点，只要它不会扰乱您的夜间睡眠并且不会引起焦虑。
In fact, most of the world consumes caffeine every single day.
事实上，世界上大多数人每天都会消耗咖啡因。
The current estimates are that 90%, that's right, nine, zero, 90% of adults throughout the world consume a caffeinated beverage every single day.
目前的估计是，全世界 90%，没错，九，零，90% 的成年人每天都会饮用含咖啡因的饮料。
That's a staggeringly high number, making caffeine the most popular drug on the planet.
这个数字高得惊人，使咖啡因成为地球上最受欢迎的药物。
In fact, because of the way that caffeine works, and just to remind you how it works, it effectively blocks adenosine receptors.
事实上，由于咖啡因的作用方式，并且只是为了提醒您它是如何作用的，它可以有效地阻断腺苷受体。
Adenosine is a molecule that builds up in your brain and body more and more according to how long you've been awake.
腺苷是一种分子，根据您清醒的时间长短，它会在您的大脑和身体中积累得越来越多。
It makes you feel sleepy.
它让你感到困倦。
Caffeine blocks the adenosine receptor, and then when it is dislodged from that receptor, whatever adenosine has built up and is around can then bind to the adenosine receptor and makes you feel very sleepy.
咖啡因会阻断腺苷受体，然后当它从该受体上脱落时，周围积累的任何腺苷都会与腺苷受体结合，让你感到非常困。
That's the caffeine crash.
这就是咖啡因崩溃。
So if 90% of the adult population of the planet Earth is consuming caffeine every day, that means 90% of the adult population of planet Earth is blocking their adenosine receptors for some portion of their daily life, and then their adenosine is binding to the vacant receptor once the caffeine has dislodged.
因此，如果地球上 90% 的成年人每天都摄入咖啡因，这意味着地球上 90% 的成年人在日常生活的某些部分会阻断他们的腺苷受体，然后一旦咖啡因被排出，他们的腺苷就会与空缺的受体结合。
And why are 90% of adult humans consuming caffeine every day?
为什么 90% 的成年人每天都会摄入咖啡因？
Well, to feel more energized, more focused, to have more both cognitive energy and physical energy.
好吧，感觉更有活力，更专注，拥有更多的认知能量和身体能量。
Now, of course, most people are not walking around thinking, "Oh, caffeine gives me more energy, more focus," et cetera.
当然，现在大多数人不再四处走动，想着“哦，咖啡因给了我更多的能量，更集中注意力”等等。
Most people are consuming caffeine every single day, and are consuming caffeine every single day in order to feel "normal" to be at their baseline level of cognitive ability and physical energy, and so on.
大多数人每天都会摄入咖啡因，并且每天都会摄入咖啡因，以便感觉“正常”，处于认知能力和体力的基线水平等。
In fact, if you look at the data on caffeine consumption, what you'll find is that caffeine actually is a cognitive enhancer.
事实上，如果你查看咖啡因摄入量的数据，你会发现咖啡因实际上是一种认知增强剂。
It can improve learning and memory, it can increase physical energy, it can increase mental and physical stamina.
它可以提高学习和记忆力，可以增加体力，可以增加精神和身体的耐力。
But a feature of those studies that's not often discussed, but that was however discussed in the full episode on caffeine, is that studies of caffeine typically are done by taking chronic caffeine users and then having them abstain from caffeine for some period of time, usually four days to two weeks, in which time they undergo caffeine withdrawal.
但这些研究的一个特点不常被讨论，但在关于咖啡因的完整章节中讨论过，那就是对咖啡因的研究通常是通过长期服用咖啡因的人，然后让他们戒掉咖啡因一段时间，通常是四天到两周，在此期间他们进行咖啡因戒断。
They do not feel well.
他们感觉不舒服。
They get foggy-headed.
他们变得头昏眼花。
They have less energy.
他们的能量较少。
There's some malaise, sometimes even some mild depression.
有一些不适，有时甚至有轻微的抑郁症。
And then what they do is they have people take caffeine and take a cognitive exam or do some physical activity and compare their performance to what it was when they were in the withdrawal state.
然后他们所做的就是让人们服用咖啡因并进行认知测试或进行一些体力活动，并将他们的表现与处于戒断状态时的表现进行比较。
Another typical form of study on caffeine is to take people who are naive to caffeine or who never take caffeine and then have them ingest caffeine and then measure their cognitive and/or physical performance.
关于咖啡因的另一种典型研究形式是让那些对咖啡因不熟悉或从不服用咖啡因的人摄入咖啡因，然后测量他们的认知和/或身体表现。
And in both cases, you see improvements.
在这两种情况下，您都会看到改进。
What I'm saying here is that daily caffeine consumption is not going to lead to improvements in cognitive ability or improvements in physical ability above one's baseline, unless you either abstain from caffeine for some period of time, typically four days to two weeks prior, or you are not somebody who typically ingests caffeine.
我在这里想说的是，每天摄入咖啡因不会导致认知能力或身体能力的改善超过一个人的基线，除非你在一段时间内（通常是四天到两周前）戒掉咖啡因，或者你不是一个通常摄入咖啡因的人。
In other words, 90% of the world's population is drinking caffeine on a daily basis to be at their normal level of mental and physical functioning.
换句话说，世界上 90% 的人口每天都会饮用咖啡因，以保持正常的精神和身体机能水平。
So the question was: Is there a net benefit to daily caffeine consumption?
所以问题是：每天摄入咖啡因有净效益吗？
And here I can reliably say, provided you don't suffer from anxiety attacks or lack of sleep from the caffeine consumption, provided that you're mindful of not ingesting caffeine too late in the day, there doesn't seem to be any big drawback to drinking caffeine on a daily basis.
在这里我可以可靠地说，只要你不会因摄入咖啡因而出现焦虑症或睡眠不足，只要你注意不要在一天中太晚摄入咖啡因，那么每天喝咖啡因似乎并没有什么大的缺点。
However, there doesn't seem to be any great benefit, at least in terms of direct effects on cognitive or physical ability.
然而，似乎没有任何太大的好处，至少在对认知或身体能力的直接影响方面是这样。
Okay?
好的？
So I realize this is a little bit of a convoluted answer, but we have to be honest with one another here.
所以我意识到这是一个有点令人费解的答案，但我们必须在这里彼此诚实。
Caffeine is a performance-enhancing drug, but only when compared to the non-caffeinated state, and 90% of the adult population of the world is caffeinated.
咖啡因是一种提高成绩的药物，但仅限于与不含咖啡因的状态相比，而世界上 90% 的成年人都含有咖啡因。
So adding more caffeine above what you would normally consume is certainly not going to allow you to think better and perform better physically.
因此，在正常摄入量之上添加更多的咖啡因肯定不会让您更好地思考和表现得更好。
Here's a useful way to think about caffeine.
这是思考咖啡因的有用方法。
Most people can pretty well tolerate doses of caffeine anywhere from 100 milligrams to 300 milligrams.
大多数人都能很好地耐受 100 毫克到 300 毫克的咖啡因剂量。
Depends on body weight and depends on your tolerance.
取决于体重，也取决于你的耐受力。
Tolerance, of course, based on how familiar you are with the effects of caffeine and how regularly you consume it.
当然，耐受性取决于您对咖啡因作用的熟悉程度以及您摄入咖啡因的频率。
A typical cup of coffee, which by the way does not exist, depending on the vendor, depending on how much water to coffee ratio one uses, depending on whether or not it's French press or it's pour-over, the type of coffee, et cetera, all of that is going to determine the total amount of caffeine in that coffee.
一杯典型的咖啡，顺便说一句，它并不存在，取决于供应商，取决于一个人使用了多少水与咖啡的比例，取决于它是法压壶还是手冲咖啡，咖啡的类型等等，所有这些都将决定咖啡中咖啡因的总量。
But we can set some outer bounds on the total amount of caffeine that likely exists in a cup of coffee, and it's probably somewhere between 100 milligrams, that would be on the weaker side, for a six or eight-ounce cup of coffee, out to about 300 milligrams for the equivalent six to eight ounces of coffee.
但我们可以对一杯咖啡中可能存在的咖啡因总量设定一些外部界限，对于六到八盎司的咖啡来说，咖啡因的含量可能在 100 毫克之间，对于六到八盎司的咖啡来说，咖啡因的含量较低，而对于六到八盎司的咖啡来说，咖啡因的含量可能在 300 毫克左右。
But if you were to brew your coffee very, very strong, or like me, occasionally throw a shot of espresso in there too, you could get that number up to 400 or 500 milligrams of caffeine.
但如果你要冲泡非常非常浓的咖啡，或者像我一样，偶尔也加入一杯浓缩咖啡，你可能会得到高达 400 或 500 毫克的咖啡因。
I personally tolerate caffeine pretty well.
我个人对咖啡因的耐受性很好。
I've been drinking caffeine since I was a teenager, mostly in the form of brewed, unflavored yerba mate tea.
我从十几岁起就开始喝咖啡因，主要是冲泡的、无味的马黛茶。
It's important to stay away from the smoked varieties of yerba mate if you're going to get your caffeine from yerba mate.
如果您想从马黛茶中获取咖啡因，重要的是要远离熏制的马黛茶。
The smoked varieties can be carcinogenic.
熏制品种可能致癌。
The non-smoked varieties don't seem to have that property.
非烟熏品种似乎没有这种特性。
But there's a lot of caffeine in yerba mate, so I'll drink yerba mate and have for many, many years, or I'll drink black coffee or espresso or espresso Americano, things of that sort.
但马黛茶中含有大量咖啡因，所以我会喝马黛茶，并且喝很多很多年，或者我会喝黑咖啡、浓缩咖啡或美式浓缩咖啡之类的东西。
That's my preferred source of caffeine.
这是我首选的咖啡因来源。
Most people are drinking coffee to get their caffeine, and I would say that if you are going to drink your caffeine, drink it in the early part of the day.
大多数人喝咖啡是为了获取咖啡因，我想说，如果你要喝咖啡因，请在一天的早些时候喝。
As I mentioned earlier, I am a big proponent of delaying your first caffeine intake until at least 90 minutes after waking in order to avoid the afternoon crash.
正如我之前提到的，我非常支持将第一次咖啡因摄入推迟到起床后至少 90 分钟，以避免下午崩溃。
I've talked a lot about this on the podcast.
我在播客上谈了很多这个问题。
There are a lot of clips on the internet explaining the rationale behind that.
互联网上有很多剪辑解释其背后的原理。
And if you do experience an afternoon crash in energy, I do recommend delaying your morning caffeine intake to 90 to 120 minutes after waking.
如果您确实经历了下午的能量崩溃，我建议您将早上的咖啡因摄入量推迟到起床后 90 至 120 分钟。
Now, for people that want to get more of a true cognitive-enhancing and performance-enhancing effect from caffeine, again, you're going to have to abstain from caffeine for about four days.
现在，对于那些想要从咖啡因中获得更多真正的认知增强和性能增强效果的人来说，您必须再次戒掉咖啡因大约四天。
For regular caffeine drinkers, that's going to be difficult.
对于经常喝咖啡因的人来说，这会很困难。
All right?
好的？
That is going to lead to headaches.
这会导致头痛。
That's going to lead to brain fog.
这会导致脑雾。
That's going to lead to feelings of malaise.
这会导致不适感。
In fact, the last time I took four days off or even a week off from caffeine consumption was when I was sick.
事实上，我上次休息四天甚至一周不摄入咖啡因是在我生病的时候。
I don't get sick very often, but when I am sick, I generally abstain from caffeine.
我不经常生病，但当我生病时，我通常会戒掉咖啡因。
And sometimes I wonder whether or not the malaise I feel from whatever viral or bacterial thing I might be dealing with when I'm sick is in part the malaise of caffeine withdrawal.
有时我想知道，当我生病时，我可能会接触到任何病毒或细菌而感到的不适是否部分是咖啡因戒断带来的不适。
I certainly notice I feel much better when I return to drinking caffeine, but that tends to coincide with feeling relief from whatever sinus symptoms and other symptoms I might have been experiencing from the illness.
我当然注意到，当我重新喝咖啡因时，我感觉好多了，但这往往与我因疾病而可能经历的任何鼻窦症状和其他症状的缓解同时发生。
So it's not a good experiment.
所以这不是一个好的实验。
I can't tease apart those variables.
我无法区分这些变量。
So the short answer is, for most adults, there does not seem to be any major downside to consuming caffeine, and there have been scattered reports here and there in humans showing that ingesting caffeine can increase dopamine receptors, which will effectively allow you to get more out of the dopamine that you produce.
所以简短的回答是，对于大多数成年人来说，摄入咖啡因似乎没有任何重大副作用，并且有零散的人类报告表明，摄入咖啡因可以增加多巴胺受体，这将有效地让你从你产生的多巴胺中获得更多。
This is why Caffeine has a mood-elevating as well as energy-elevating effect.
这就是为什么咖啡因具有提升情绪和提升能量的作用。
I should point out that some people just cannot tolerate caffeine.
我应该指出，有些人就是不能忍受咖啡因。
It makes them too jittery, too anxious.
这让他们太紧张、太焦虑。
They start sweating.
他们开始出汗。
They get heart palpitations.
他们会出现心悸。
It's very hard for these people to build up a tolerance to caffeine that allows them to enjoy it.
这些人很难建立对咖啡因的耐受性来享受咖啡因。
These are the people that can even feel a fluttering of the heart and a lot of energy lift from decaf coffee.
这些人甚至可以从无咖啡因咖啡中感受到心脏的跳动和大量的能量提升。
Something that to me is just a foreign concept, but some people are just that sensitive to caffeine, that even the small amounts of caffeine in chocolate or decaf coffee make them feel too alert, and they should abstain from caffeine.
这对我来说只是一个陌生的概念，但有些人对咖啡因非常敏感，即使是巧克力或无咖啡因咖啡中的少量咖啡因也会让他们感到过于警觉，他们应该戒掉咖啡因。
I don't think they are in any way harming their health by abstaining from caffeine.
我不认为他们戒掉咖啡因会以任何方式损害他们的健康。
Then there's the issue of children and adolescents and teenagers and young adults ingesting caffeine, and I covered some of this in the episode about caffeine.
然后是儿童和青少年摄入咖啡因的问题，我在有关咖啡因的剧集中介绍了其中的一些内容。
But there's been a lot of debate as to whether or not caffeine can cause osteoporosis, whether or not it can leach calcium out of the bones, whether or not it can stunt growth.
但关于咖啡因是否会导致骨质疏松症、是否会从骨骼中滤出钙、是否会阻碍生长，一直存在很多争论。
Frankly, there's not a lot of evidence for those sorts of claims, and yet the developing brain is a very tender and malleable environment.
坦率地说，没有太多证据支持这类说法，但发育中的大脑是一个非常柔软且可塑的环境。
And as somebody who started off his career as a developmental neurobiologist studying developmental brain plasticity and wiring, it does sort of make me cringe to think about children younger than the age of, say, 14 ingesting large amounts of caffeine in any form: soda, coffee, tea, et cetera.
作为一个以研究大脑发育可塑性和线路的发育神经生物学家开始职业生涯的人，一想到 14 岁以下的孩子摄入大量任何形式的咖啡因（苏打水、咖啡、茶等），确实让我感到有点畏缩。
Despite the fact that there's very little evidence that it can stunt their growth, I don't personally like the idea of the young brain being bathed in an adenosine receptor antagonist, which is effectively what caffeine is.
尽管几乎没有证据表明它会阻碍大脑的生长，但我个人并不喜欢让年轻的大脑沐浴在腺苷受体拮抗剂中，而腺苷受体拮抗剂实际上就是咖啡因。
As much as possible, one wants the developing brain to develop in a milieu of unencumbered, non-chemically encumbered interactions between neurotransmitters and their receptors, unless, of course, there's a clinical need for a prescription drug or a supplement or some modification of a nutritional program specifically to up or downregulate the dopamine system, or up or downregulate the serotonin system.
人们尽可能希望发育中的大脑在神经递质及其受体之间不受阻碍、无化学阻碍相互作用的环境中发育，当然，除非临床需要处方药或补充剂或对营养计划进行某种修改，专门用于上调或下调多巴胺系统，或者上调或下调血清素系统。
But those are the sorts of decisions that really should be made in close oversight and recommendations by a psychiatrist.
但这些决定确实应该在精神科医生的密切监督和建议下做出。
So the short answer around daily caffeine consumption in young people, meaning 14 and younger, is avoid it if you can.
因此，关于年轻人（即 14 岁及以下年轻人）每日摄入咖啡因的简短答案是，如果可以的话，避免摄入咖啡因。
Have your children avoid caffeine if they can.
如果可以的话，让您的孩子避免摄入咖啡因。
The occasional bit of caffeine is probably not going to be a problem.
偶尔摄入一点咖啡因可能不会成为问题。
The amount of caffeine in small amounts of chocolate, probably not going to be a problem.
少量巧克力中的咖啡因含量可能不会成为问题。
But caffeine in the form of energy drinks, sodas, coffee, tea for children younger than 14 just seems like a bad idea from everything we understand about brain wiring and the trajectories of brains that develop with a lot of chemical adjustment from other sources like caffeine.
但从我们对大脑线路和大脑发育轨迹的了解来看，能量饮料、苏打水、咖啡、茶等形式的咖啡因对于 14 岁以下的儿童来说似乎是个坏主意，而大脑的发育轨迹是通过咖啡因等其他来源的大量化学调节而产生的。
Now, for kids age 15 to, say, 18 or 20, a lot of brain wiring is still occurring, but a lot of it has been completed.
现在，对于 15 岁到 18 岁或 20 岁的孩子来说，许多大脑连接仍在发生，但其中很多已经完成。
So probably not as risky to consume caffeine every once in a while or maybe even on a daily basis.
因此，偶尔甚至每天摄入咖啡因可能没有那么危险。
But there too, I think there are great advantages to limiting the amount of caffeine that one ingests.
但我认为限制咖啡因的摄入量也有很大的好处。
And of course, in the adolescent and teen years, nowadays, a lot of kids are consuming energy drinks and soda, and some of those energy drinks and sodas contain a lot of caffeine, anywhere from 200 to 800 milligrams of caffeine.
当然，在青少年时期，现在很多孩子都在喝能量饮料和苏打水，其中一些能量饮料和苏打水含有大量咖啡因，咖啡因含量在 200 到 800 毫克之间。
And nowadays, more sodas and energy drinks contain other things, like amino acid precursors to neuromodulators like dopamine.
如今，更多的苏打水和能量饮料含有其他成分，例如多巴胺等神经调节剂的氨基酸前体。
So for instance, a lot of energy drinks now contain L-tyrosine, which is a precursor to dopamine.
例如，现在很多能量饮料都含有 L-酪氨酸，它是多巴胺的前体。
A lot of them will contain theanine.
其中很多都含有茶氨酸。
I've talked about theanine as a supplement that can promote more restful sleep if taken 30 to 60 minutes before sleep.
我说过茶氨酸是一种补充剂，如果在睡前 30 到 60 分钟服用，可以促进更安宁的睡眠。
The reason why a lot of energy drinks and sodas, and frankly now coffee brands, are including theanine in the coffee or energy drink or soda is because it tends to have a mild anxiety-reducing effect, and it reduces the jitters that caffeine creates.
许多能量饮料和苏打水，坦率地说，现在的咖啡品牌，都在咖啡、能量饮料或苏打水中添加茶氨酸，因为它往往具有轻微的减轻焦虑的作用，并且可以减少咖啡因产生的紧张感。
And so that's actually a trick that these companies are using in order to get people to ingest more caffeine, because by including the theanine, it's preventing the kid or adult from feeling too jittery, and therefore they can continue to consume that drink without feeling like they're overstimulated.
这实际上是这些公司为了让人们摄入更多咖啡因而使用的一个技巧，因为通过添加茶氨酸，可以防止孩子或成人感到过于紧张，因此他们可以继续饮用这种饮料，而不会感到受到过度刺激。
So if I were to take the parental neuroscientist adult voice here, I would say avoid caffeine intake as much as you can until you're about 18 years old.
因此，如果我在这里接受父母神经科学家的成人声音，我会说，在 18 岁左右之前，请尽可能避免摄入咖啡因。
But I'm realistic.
但我很现实。
I realize that adolescents and teens age, say, 14 or 15 out to 18 and older are going to be consuming caffeine in the form of energy drinks and sodas.
我意识到，14 岁或 15 岁到 18 岁及以上的青少年会以能量饮料和苏打水的形式摄入咖啡因。
But reducing the total amount of caffeine that one is ingesting in those years just seems really advantageous.
但减少这些年来摄入的咖啡因总量似乎确实是有利的。
Again, for all the same reasons I mentioned earlier, you don't want the young brain bathing in a bunch of exogenous, meaning externally introduced neurochemicals, or in things like theanine or L-tyrosine.
同样，出于我之前提到的所有相同原因，您不希望年轻人的大脑沐浴在一堆外源性（即外部引入的神经化学物质）或茶氨酸或 L-酪氨酸之类的物质中。
If you're going to indulge in caffeine or in energy drinks or theanine or L-tyrosine for that matter, that's the sort of thing that probably is best left for people 18 and older.
如果您打算沉迷于咖啡因、能量饮料、茶氨酸或 L-酪氨酸，那么这些东西可能最好留给 18 岁及以上的人。
And even there, if one finds that caffeine is for them, as do I, I think always best to try and get your caffeine from a clean source, a clean source meaning something that contains just coffee or just tea.
即使在那里，如果有人发现咖啡因适合他们，就像我一样，我认为最好总是尝试从干净的来源获取咖啡因，干净的来源意味着只含有咖啡或茶的东西。
Again, this isn't a knock on energy drinks specifically, but you really have to make sure that whatever energy drink you're going to consume, you know what's in it, you recognize what the different ingredients do, and you recognize the potential of ingesting those ingredients chronically over and over again.
再说一遍，这并不是专门针对能量饮料的，但你确实必须确保无论你要喝什么能量饮料，你都知道其中含有什么，你认识到不同成分的作用，并且你认识到长期一遍又一遍地摄入这些成分的潜力。
And I've talked a little bit about this on previous podcasts, and I'll get into this again.
我在之前的播客中已经谈过这一点，我将再次讨论这一点。
Maybe we'll do an entire episode about energy drinks because they are so commonly consumed nowadays.
也许我们会做一整集关于能量饮料的内容，因为它们现在非常普遍。
Now getting back to the original question about daily caffeine consumption, this person goes on to say that for them, okay, this is their personal experience, after a few weeks of consumption of daily caffeine, the negatives start to outweigh the positive ones.
现在回到关于每日咖啡因摄入量的最初问题，这个人接着说，对他们来说，好吧，这是他们的个人经历，在每日摄入咖啡因几周后，负面影响开始超过正面影响。
They're getting poor quality sleep, lack of appetite, anxiety, et cetera.
他们的睡眠质量差、食欲不振、焦虑等等。
And when they don't consume caffeine, they find it a lot easier to be mindful, and their meditation practice is much better, but they're lethargic and less motivated.
当他们不摄入咖啡因时，他们发现更容易保持正念，他们的冥想练习也更好，但他们昏昏欲睡，缺乏动力。
Okay, so what they're describing are all the classic symptoms of caffeine overuse.
好吧，他们所描述的都是咖啡因过量使用的典型症状。
Probably not abuse in this case, although caffeine can be truly abused, people taking caffeine pills, et cetera, in large quantities We're not talking about that, but this person is describing the classic pattern of overuse of caffeine and the classic pattern of withdrawal from caffeine when they stop taking it.
在这种情况下可能不是滥用，尽管咖啡因可以真正被滥用，人们服用咖啡因药丸等等，大量我们不是在谈论这个，但这个人正在描述过度使用咖啡因的经典模式以及当他们停止服用咖啡因时戒断咖啡因的经典模式。
So what should somebody like this do?
那么像这样的人应该做什么呢？
And I think that's an important question to answer because I think a lot of people fall into this category.
我认为这是一个需要回答的重要问题，因为我认为很多人都属于这一类。
They drink caffeine every day.
他们每天都会喝咖啡因。
They're no longer getting the performance-enhancing effect of caffeine, so they're taking it just to be normal or feel like they can focus normally and have normal amounts of energy.
他们不再获得咖啡因的提高表现的效果，因此他们服用咖啡因只是为了正常，或者感觉自己可以正常集中注意力并拥有正常的能量。
But then if they try and come off, they feel worse.
但如果他们试图离开，他们会感觉更糟。
Okay, there are a couple ways to do this.
好的，有几种方法可以做到这一点。
You can taper your caffeine intake off over the course of four to seven days, but most people don't have the discipline or don't want to spend the time doing that.
您可以在四到七天内逐渐减少咖啡因的摄入量，但大多数人没有纪律或不想花时间这样做。
But if you want to, the way you would do that is you would cut it by about 10% or 15% per day.
但如果你愿意，你可以每天减少大约 10% 或 15%。
You could do that by volume, or you could do that by concentration of coffee, that sort of thing.
你可以通过体积来做到这一点，或者你可以通过咖啡的浓度来做到这一点，诸如此类。
A simpler way to go about all this that still will allow you to get some of the performance-enhancing effects of caffeine and yet experience far less withdrawal would be two things.
解决这一切的一种更简单的方法，既能让你获得咖啡因的一些提高表现的效果，又能减少戒断的情况，这有两件事。
First of all, just halve your amount of caffeine intake for two or three days.
首先，两三天内将咖啡因摄入量减半。
So again, that could be by volume or it could be by concentration, probably easiest to do by volume.
再说一遍，这可以是按体积，也可以是按浓度，按体积可能是最容易做到的。
And so instead of drinking an eight-ounce coffee in the morning, maybe you do four ounces of regular coffee, four ounces of decaf, or you just have the four ounces of coffee.
因此，您可以在早上喝四盎司普通咖啡、四盎司无咖啡因咖啡，或者只喝四盎司咖啡，而不是早上喝八盎司咖啡。
You do that for three or four days, and then you take perhaps one full day off from caffeine, maybe another full day off.
你这样做三四天，然后你可能会休息一整天，不喝咖啡，也许再休息一整天。
You're going to feel a lot less bad on those two days having cut your caffeine intake in half in the previous four days than you would if you just went cold turkey.
在前四天将咖啡因摄入量减少一半后，这两天的感觉会比直接戒掉咖啡因要好得多。
And then you go back to ingesting caffeine, but you go back to ingesting caffeine at that 50% dose, or what used to represent that 50% dose of caffeine for you, and you just continue that way on a daily basis.
然后你又回到摄入咖啡因，但你又回到摄入 50% 剂量的咖啡因，或者过去代表你摄入 50% 剂量咖啡因的咖啡因，你每天都会继续这样。
And then every once in a while when you want the performance-enhancing effects of caffeine, you go back to what was your original dose, which is now double what you're taking on a daily basis.
然后，每隔一段时间，当您想要咖啡因的增强效果时，您就会回到原来的剂量，现在是您每天服用的剂量的两倍。
So what we're really talking about here is not going cold turkey.
所以我们在这里真正讨论的并不是彻底戒掉。
We're not talking about quitting caffeine indefinitely.
我们并不是在谈论无限期戒掉咖啡因。
What we're talking about is cutting the amount of caffeine that you drink in half for about four days, okay, plus or minus a day, and then taking two days off from caffeine completely, and then going back on that half dose of caffeine indefinitely.
我们所说的是将你喝的咖啡因量减少一半，大约四天，好吧，加减一天，然后完全不喝咖啡因两天，然后无限期地恢复一半剂量的咖啡因。
That's your new baseline of caffeine intake.
这是您咖啡因摄入量的新基准。
And then every once in a while, if you need a bit more of a lift, you ingest twice as much caffeine or a coffee that's twice as concentrated.
然后每隔一段时间，如果你需要更多的提神，你就会摄入两倍的咖啡因或两倍浓度的咖啡。
We should acknowledge that most people aren't going to be really precise about the amount of ounces and the amount of caffeine.
我们应该承认，大多数人不会真正精确地了解盎司和咖啡因的含量。
Nonetheless, it's pretty straightforward to know that you're reducing your caffeine intake.
尽管如此，很容易知道您正在减少咖啡因的摄入量。
Certainly, it's clear to know if you're ingesting no caffeine for a couple of days, and it's pretty clear when you're doubling the amount of caffeine.
当然，很清楚地知道您是否有几天没有摄入咖啡因，并且当您将咖啡因的量加倍时也很清楚。
But you don't have to worry so much that you're exactly doubling the amount of caffeine.
但你不必太担心咖啡因的含量正好加倍。
You could drink one and a half times as much as you happened to drink on the day before, or you could drink three times as much.
你可以喝前一天喝的一倍半的酒，也可以喝三倍的酒。
You would definitely feel it if you drink three times as much.
如果你喝三倍，你肯定会感觉到。
One very important thing to recognize is that on any day where you really spike your caffeine intake above baseline, no matter where that baseline is when you start, could be zero, could be 400 milligrams, could be 200 milligrams.
需要认识到的一件非常重要的事情是，在您真正将咖啡因摄入量提高到基线以上的任何一天，无论您开始时的基线在哪里，都可能为零，可能是 400 毫克，也可能是 200 毫克。
When you double that intake, you will get a big boost of energy, and the next day you're going to feel the crash from that.
当你将摄入量加倍时，你会获得巨大的能量提升，而第二天你就会感受到能量的崩溃。
You're going to feel more lethargic.
你会感觉更加昏昏欲睡。
You're going to feel not so good.
你会感觉不太好。
This has to do with dopamine receptor modulation.
这与多巴胺受体调节有关。
This has to do with adenosine receptor modulation.
这与腺苷受体调节有关。
The important thing to do is not continue to consume that elevated level of caffeine, which is what most people do, and then they set a new higher baseline just to feel normal.
重要的是不要继续摄入高水平的咖啡因（这是大多数人所做的），然后他们设定一个新的更高的基线只是为了感觉正常。
The key thing is to just manage to get through that crash day, manage to get through that one day where you feel a little less good or maybe even down a bit.
关键是要设法度过那个崩溃的日子，设法度过那一天，你感觉不太好，甚至可能有点沮丧。
Get outside a bit, get some more sunshine.
出去走走，多晒晒太阳。
We know that spikes your cortisol in a good way, right?
我们知道这会很好地提高你的皮质醇，对吗？
It can increase the catecholamines, dopamine, et cetera.
它可以增加儿茶酚胺、多巴胺等。
Get a little bit more sunlight, get a little bit more movement, get outside, do something to offset those feelings of malaise, and then get right back to your original goal level of caffeine each day.
多晒一点阳光，多运动一点，出去走走，做一些事情来抵消这些不适感，然后恢复到每天最初的咖啡因目标水平。
There's no use in getting so quantitative that you make your life miserable, measuring things out like a laboratory chemist.
像实验室化学家那样定量地测量事物，这样会让你的生活变得悲惨，这是没有用的。
If you're that type and you want to do that, be my guest.
如果你是那种类型并且你想这样做，那就来吧。
But unless you're taking caffeine in pill form, it's very, very hard to get extremely exact about the amounts of caffeine that you're ingesting.
但除非您服用药丸形式的咖啡因，否则很难非常准确地了解您摄入的咖啡因含量。
So it is okay to eyeball it, but understand the contour of how caffeine works and what the caffeine performance-enhancing effect comes from.
因此，观察它是可以的，但要了解咖啡因的作用原理以及咖啡因的性能增强效果来自何处。
It comes from a caffeine intake above baseline.
它来自高于基线的咖啡因摄入量。
Understand that any time you go above baseline with your caffeine intake, there's the potential of some anxiety.
请记住，每当您的咖啡因摄入量超过基线时，就有可能出现一些焦虑。
Understand that there's going to be a slight withdrawal effect that lasts about 24 to 48 hours.
请注意，会有轻微的戒断反应，持续约 24 至 48 小时。
Battle through that short period and you'll be right back where you started and where you need to be so that you can enjoy caffeine on a daily basis and derive the benefits, because there are many benefits to drinking caffeine and avoiding some of the potential hazards.
熬过这短短的一段时间，你就会回到你开始的地方和你需要的地方，这样你就可以每天享受咖啡因并从中受益，因为喝咖啡因有很多好处并可以避免一些潜在的危害。
And again, if you're a young person, I recommend delaying that caffeine intake maybe, I don't know, 10 years.
再说一次，如果你是年轻人，我建议你推迟咖啡因的摄入，也许，我不知道，10 年。
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，当然该频道仍然会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, 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.
我们不会改变标准休伯曼实验室播客的格式或任何内容，并资助研究，特别是对人类进行的研究，所以不是动物模型，而是人类，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。