Controlling Your Dopamine For Motivation, Focus & Satisfaction

Andrew Huberman:

安德鲁·休伯曼：

Welcome to The Huberman Lab podcast, where we discuss science and science-based tools for everyday life.

欢迎来到胡伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

Andrew Huberman:

安德鲁·休伯曼：

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 we are going to talk all about dopamine and what drives you to do the things that you do.

今天我们将讨论多巴胺以及是什么驱使你去做你所做的事情。

We're going to talk about motivation and desire and craving, but also how dopamine relates to satisfaction and our feelings of well-being.

我们将讨论动机、欲望和渴求，以及多巴胺如何与满足感和幸福感相关。

And of course, any discussion about dopamine has to include a discussion about the potential for dopamine-induced addiction.

当然，任何关于多巴胺的讨论都必须包括关于多巴胺引起成瘾的可能性的讨论。

Indeed, dopamine lies at the heart of addiction to all things, but today we are mainly going to focus on how what we do and how we do it, and how we conceptualize those things, leads to changes in this amazing molecule in our brain and bodies that we call dopamine.

事实上，多巴胺是对所有事物上瘾的核心，但今天我们主要关注的是我们做什么、如何做，以及我们如何概念化这些事情，导致我们大脑和身体中这种令人惊奇的分子发生变化，我们称之为多巴胺。

I'm going to teach you what dopamine is and what it is not.

我将教你什么是多巴胺，什么不是什么。

Andrew Huberman:

安德鲁·休伯曼：

There are a lot of myths about the molecule dopamine; we often hear about so-called dopamine hits.

关于多巴胺分子有很多误解。我们经常听说所谓的多巴胺刺激。

Today we are going to dispel many common myths about dopamine, and we are going to talk about how dopamine actually works.

今天我们将消除许多关于多巴胺的常见误解，我们将讨论多巴胺的实际作用。

We're going to discuss the biology of dopamine, the psychology.

我们将讨论多巴胺的生物学和心理学。

We will discuss some neural circuits and a really exciting aspect of dopamine biology or so-called dopamine schedules.

我们将讨论一些神经回路和多巴胺生物学或所谓的多巴胺时间表的一个真正令人兴奋的方面。

In other words, we are going to discuss how things like food, drugs, caffeine, pornography, even some plant-based compounds, can change our baseline levels of dopamine.

换句话说，我们将讨论食物、毒品、咖啡因、色情作品，甚至一些植物性化合物等物质如何改变我们的多巴胺基线水平。

And in doing so, they change how much dopamine we are capable of experiencing from what could be very satisfying events, or events that make us feel not so good because of things that we did or took prior.

在这样做的过程中，它们改变了我们能够从非常令人满意的事件或由于我们之前所做或采取的事情而让我们感觉不太好的事件中体验到多巴胺的量。

So I promise you it's going to be a vast discussion, but I will structure it for you, and you'll come away with a deep understanding of really what drives you.

所以我向你保证这将是一次广泛的讨论，但我会为你构建它，你会深刻理解真正驱动你的因素。

You will also come away with a lot of tools, how to leverage dopamine so that you can sustain energy, drive and motivation for the things that are important to you over long periods of time.

您还将获得很多工具，了解如何利用多巴胺，以便您能够在很长一段时间内为对您来说重要的事情保持能量、动力和动力。

Andrew Huberman:

安德鲁·休伯曼：

Before we dive into the meat of today's discussion, I'd like to share with you a fascinating result that really underscores what dopamine is capable of in our brains and bodies, and underscores the fact that just through behaviors, no drugs, nothing of that sort, just through behaviors we can achieve terrifically high increases in dopamine that are very long and sustained in ways that serve us.

在我们深入讨论今天的主题之前，我想与大家分享一个令人着迷的结果，它真正强调了多巴胺在我们的大脑和身体中的作用，并强调了这样一个事实：仅通过行为，无需药物，任何此类行为，仅通过行为，我们就可以实现多巴胺的惊人高增长，这种增长是非常长期且持续的，为我们服务。

This is a result that was published in the European Journal of Physiology.

这是发表在《欧洲生理学杂志》上的结果。

I'll go into it in more detail later, but essentially what it involved is having human subjects get into water of different temperatures.

我稍后会更详细地讨论它，但本质上它涉及的是让人类受试者进入不同温度的水中。

So it was warm water, moderately cool water and cold, cold water.

所以它是温水、适度凉的水和冷水。

Had them stay in that water for up to an hour, and they measured by way of blood draw things like cortisol, norepinephrine and dopamine.

让他们在水中停留长达一个小时，然后通过抽血测量皮质醇、去甲肾上腺素和多巴胺等物质。

Andrew Huberman:

安德鲁·休伯曼：

What was fascinating is that cold water exposure led to very rapid increases in norepinephrine and epinephrine, which is also just called adrenaline.

令人着迷的是，接触冷水会导致去甲肾上腺素和肾上腺素（也称为肾上腺素）迅速增加。

It also led to increases in dopamine, and these increases in dopamine were very significant.

它还导致多巴胺的增加，而且这些多巴胺的增加非常显着。

They kicked in around 10 or 15 minutes after submersion into the cold water.

它们浸入冷水中大约 10 或 15 分钟后就开始工作了。

And I should mention the head wasn't below water, it was just up to the neck.

我应该提到的是，头部并不在水下，只是到了脖子。

And the dopamine release continued to rise and rise and rise, and eventually reached 250% above baseline.

而多巴胺的释放量持续上升、上升、上升，最终达到基线以上 250%。

Andrew Huberman:

安德鲁·休伯曼：

Now, what was interesting is after subjects got out of this cold water, that dopamine increase was sustained.

现在，有趣的是，在受试者离开冷水后，多巴胺的增加持续存在。

And I know nowadays many people are interested in using cold water therapy as a way to increase metabolism and fat loss, but also to improve sense of well-being, improve cognition, improve clarity of mind.

我知道现在很多人都对使用冷水疗法感兴趣，以此作为增加新陈代谢和减肥的一种方式，同时也可以提高幸福感，提高认知能力，提高头脑清晰度。

There's something really special about this very alert but calm state of mind that seems to be the one that's optimal for pretty much everything except sleep.

这种非常警觉但平静的心态确实很特别，它似乎对除了睡眠之外的几乎所有事情都是最佳的。

But for all aspects of work and for social engagement and for sport, that highly alert but calm state of mind really is the sweet spot that I believe most of us would like to achieve.

但对于工作、社交参与和运动的各个方面来说，这种高度警觉但冷静的心态确实是我相信我们大多数人都希望达到的最佳状态。

And this cold water exposure, done correctly, really can help people achieve that state of mind through these increases in dopamine that last a very long time.

如果正确地进行冷水浴，确实可以通过持续很长时间的多巴胺增加来帮助人们达到这种精神状态。

Andrew Huberman:

安德鲁·休伯曼：

I will later detail the specifics of that study, what it entailed in terms of how long the variations that different subjects experienced, as well as how to limit the amount of stress hormone, cortisol, that's released as a consequence of the cold water.

稍后我将详细介绍该研究的具体情况，包括不同受试者经历的变化时间的长短，以及如何限制因冷水而释放的应激激素皮质醇的量。

And we will also talk about compounds, supplements that people can take in order to increase their levels of dopamine, should they choose.

我们还将讨论人们可以选择服用的化合物和补充剂来提高多巴胺水平。

Andrew Huberman:

安德鲁·休伯曼：

Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.

在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is however part of my desire and effort to bring zero-cost-to-consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Andrew Huberman:

安德鲁·休伯曼：

I'd like to announce that there's an event that some of you may find very useful.

我想宣布，有一个活动可能对你们中的一些人来说非常有用。

This is an event put on by Logitech that I will be speaking at.

这是罗技举办的一次活动，我将在会上发表讲话。

It's called Rethink Education: the Biology of Learning, Re-Imagining Learning through Neuroscience.

它被称为“重新思考教育：学习的生物学，通过神经科学重新想象学习”。

And at this event I will be speaking, there will be other speakers as well, and I will be talking about neuroplasticity and its applications for teaching and for learning.

在这次活动中，我将发言，也会有其他发言者，我将谈论神经可塑性及其在教学和学习中的应用。

I will describe what I call the plasticity super-protocol that incorporates all of what we know about rapid learning, efficient learning, and the best ways to teach and learn.

我将描述我所说的可塑性超级协议，它包含了我们所知道的关于快速学习、高效学习以及最佳教学方法的所有知识。

It's geared towards educators of all kinds.

它面向各种教育工作者。

It is zero cost.

这是零成本。

So please feel free to sign up.

所以请随意注册。

The event is September 30th, 2021, at 3:00 p.m.

活动时间：2021 年 9 月 30 日下午 3:00

eastern.

东。

You can find the registration link in the caption for this episode.

您可以在本集的标题中找到注册链接。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about dopamine.

那么我们来谈谈多巴胺。

Most people have heard of dopamine, and we hear all the time now about dopamine hits, but actually there's no such thing as a dopamine hit.

大多数人都听说过多巴胺，我们现在也经常听到有关多巴胺的说法，但实际上并不存在多巴胺的说法。

And actually, the way that your body uses dopamine is to have a baseline level of dopamine, meaning an amount of dopamine that's circulating in your brain and body all the time.

实际上，您的身体使用多巴胺的方式是有一个多巴胺的基线水平，这意味着您的大脑和身体中一直循环的多巴胺量。

And that turns out to be important for how you feel generally, whether or not you're in a good mood, motivated, et cetera.

事实证明，这对于你的总体感觉很重要，无论你心情是否好、有动力等等。

And you also can experience peaks in dopamine above baseline.

您还可以体验到高于基线的多巴胺峰值。

Now, this has a very specific name in the neurobiology literature, so-called "tonic" and "phasic" release of dopamine.

现在，这在神经生物学文献中有一个非常具体的名称，即所谓的多巴胺的“强直”和“阶段性”释放。

And I'll explain what that means in a couple of minutes.

我将在几分钟内解释这意味着什么。

But if you remember nothing else from this episode, please remember this.

但如果你不记得这一集的其他内容，请记住这一点。

That when you experience something or you crave something really desirable, really exciting to you, very pleasurable, what happens afterwards is your baseline level of dopamine drops.

当你经历某件事或你渴望某件事时，你真正想要的、真正令你兴奋的、非常愉快的，之后发生的事情就是你的多巴胺基线水平下降。

So these peaks in dopamine, they influence how much dopamine will generally be circulating afterward.

因此，多巴胺的这些峰值会影响随后循环的多巴胺量。

Andrew Huberman:

安德鲁·休伯曼：

And you might think, "Oh, a big peak in dopamine.

你可能会想，“哦，多巴胺的峰值。

After that, I'm going to feel even better because I just had this great event." Not the case.

在那之后，我会感觉更好，因为我刚刚经历了这个伟大的事件。”事实并非如此。

What actually happens is that your baseline level of dopamine drops, and I will explain the precise mechanism for that.

实际发生的情况是你的多巴胺基线水平下降，我将解释其精确机制。

In the neuroscience literature we refer to this as tonic and phasic release of dopamine.

在神经科学文献中，我们将其称为多巴胺的强直性和阶段性释放。

Tonic being the low level baseline that's always there circulating, released into your brain all the time.

补品是始终存在的低水平基线，一直释放到您的大脑中。

And then phasic, these peaks that ride above that baseline.

然后是阶段性的，这些峰值位于基线之上。

And those two things interact, and this is really important.

这两件事是相互作用的，这一点非常重要。

I'm going to teach you the underlying neurobiology, but even if you have no background in biology, I promise to make it all clear.

我将教你基础的神经生物学，但即使你没有生物学背景，我也保证会把一切讲清楚。

I'll explain the terms and what they mean, and I'm excited to teach you about dopamine because dopamine has everything to do with how you feel right now as you're listening to this.

我将解释这些术语及其含义，并且我很高兴能教您有关多巴胺的知识，因为多巴胺与您在聆听此内容时的感受密切相关。

It has everything to do with how you will feel an hour from now, has everything to do with your level of motivation and your level of desire and your willingness to push through effort.

它与您一小时后的感受息息相关，与您的动力水平、欲望水平以及努力的意愿息息相关。

Andrew Huberman:

安德鲁·休伯曼：

If ever you've interacted with somebody who just doesn't seem to have any drive, they've given up, or if you've interacted with somebody who seems to have endless drive and energy, what you are looking at there in those two circumstances is without question a difference in the level of dopamine circulating in their system.

如果你曾经与一个似乎没有任何动力、已经放弃的人交往过，或者如果你与一个似乎有无尽动力和能量的人交往过，那么在这两种情况下你所看到的毫无疑问是他们系统中循环的多巴胺水平的差异。

There will be other factors too, but the level of dopamine is the primary determinant of how motivated we are, how excited we are, how outward facing we are, and how willing we are to lean into life and pursue things.

还会有其他因素，但多巴胺水平是我们的积极性、兴奋程度、外向程度以及投入生活和追求事物的意愿的主要决定因素。

Andrew Huberman:

安德鲁·休伯曼：

Dopamine is what we call a neuromodulator.

多巴胺就是我们所说的神经调节剂。

Neuromodulators are different than neurotransmitters.

神经调节剂与神经递质不同。

Neurotransmitters are involved in the dialogue between neurons, nerve cells, and neurotransmitters tend to mediate local communication.

神经递质参与神经元、神经细胞之间的对话，神经递质往往介导局部通讯。

Just imagine two people talking to one another at a concert.

想象一下两个人在一场音乐会上互相交谈。

That communication between them is analogous to the communication carried out by neurotransmitters, whereas neuromodulators influence the communication of many neurons.

它们之间的通信类似于神经递质进行的通信，而神经调节剂影响许多神经元的通信。

Imagine a bunch of people dancing where it's a coordinated dance involving 10 or 20 or hundreds of people.

想象一下一群人在跳舞，其中有 10、20 或数百人参与的协调舞蹈。

Neuromodulators are coordinating that dance.

神经调节器正在协调这种舞蹈。

In the nervous system what this means is that dopamine release changes the probability that certain neural circuits will be active and that other neural circuits will be inactive.

在神经系统中，这意味着多巴胺的释放会改变某些神经回路活跃而其他神经回路不活跃的概率。

So it modulates a bunch of things all at once.

所以它同时调节了很多东西。

And that's why it's so powerful at shifting not just our levels of energy, but also our mindset, also our feelings of whether or not we can or cannot accomplish something.

这就是为什么它如此强大，不仅可以改变我们的能量水平，还可以改变我们的心态，以及我们能否完成某件事的感受。

Andrew Huberman:

安德鲁·休伯曼：

So how does dopamine work and what does it do?

那么多巴胺是如何发挥作用的以及它有什么作用呢？

Andrew Huberman:

安德鲁·休伯曼：

Well, first of all, it is not just responsible for pleasure.

嗯，首先，它不仅仅负责快乐。

It is responsible for motivation and drive, primarily at the psychological level, also for craving.

它负责动机和动力，主要是在心理层面，也负责渴望。

Those three things are sort of the same.

这三件事有点相同。

Motivation, drive and craving.

动机、驱动力和渴望。

It also controls time perception, and we will get deep into how dopamine can modulate time perception and how important it is that everybody be able to access increases in dopamine at different time scales.

它还控制时间感知，我们将深入了解多巴胺如何调节时间感知，以及每个人能够在不同时间尺度获得多巴胺增加的重要性。

This turns out to be important to not end up addicted to substances, but it also turns out to be very important to sustain effort and be a happy person over long periods of time, which I think most everybody wants.

事实证明，这对于不最终对物质上瘾很重要，但事实证明，长期坚持努力并成为一个快乐的人也非常重要，我认为这是大多数人都希望的。

It certainly is adaptive in life to be able to do that.

能够做到这一点当然是生活中的适应性。

Andrew Huberman:

安德鲁·休伯曼：

Dopamine is also vitally important for movement.

多巴胺对于运动也至关重要。

I'll explain the neural circuits for dopamine and mindset, and dopamine in movement, in a moment.

稍后我将解释多巴胺和心态以及运动中的多巴胺的神经回路。

But in diseases like Parkinson's or Lewy body dementia, which is similar to Parkinson's in many ways, there's a depletion or death of dopamine neurons at a particular location in the brain, which leads to shaky movements, challenges in speaking, challenges in particular in initiating movement.

但在帕金森氏症或路易体痴呆等疾病中（在很多方面与帕金森氏症相似），大脑特定位置的多巴胺神经元会减少或死亡，从而导致动作颤抖、说话困难，尤其是发起运动时出现困难。

And because dopamine is depleted elsewhere too, people with Parkinson's and Lewy body dementia also experience drops in motivation and affect, meaning mood.

由于多巴胺在其他地方也被耗尽，帕金森氏症和路易体痴呆症患者的动机和情感（即情绪）也会下降。

They tend to get depressed, and so on.

他们往往会变得沮丧，等等。

When those people are properly treated, they can, not always, but they can recover some fluidity of movement, some ability to initiate movement.

当这些人得到适当的治疗时，他们可以，但并不总是可以，但他们可以恢复一些运动的流畅性，一些发起运动的能力。

And almost without question, those people feel better psychologically, not just because they can move, but also because dopamine impacts mood and motivation.

几乎毫无疑问，这些人在心理上感觉更好，不仅因为他们可以移动，还因为多巴胺会影响情绪和动力。

Andrew Huberman:

安德鲁·休伯曼：

What are the underlying neural circuits?

潜在的神经回路是什么？

Andrew Huberman:

安德鲁·休伯曼：

For those of you that are not interested in biology and specific nomenclature, you can tune out now if you want, but it's actually pretty straightforward.

对于那些对生物学和特定术语不感兴趣的人来说，如果您愿意，您现在可以退出，但实际上非常简单。

You have two main neural circuits in the brain that dopamine uses in order to exert all its effects.

大脑中有两个主要的神经回路，多巴胺利用它们来发挥其所有作用。

The first one is a pathway that goes from this area in the ...

第一条是从该区域出发的一条路径......

what's called the ventral tegmentum.

所谓的腹侧被盖。

That's fancy, but ventral just means bottom, and tegmentum actually means floor.

这很奇特，但腹侧只是意味着底部，而被盖实际上意味着地板。

So it's at the bottom of the brain, and it's the ventral part of the floor.

所以它位于大脑的底部，是地板的腹侧部分。

So it's really low in the back of the brain, the ventral tegmentum, and it goes from the ventral tegmentum to what's called the ventral striatum and the prefrontal cortex.

所以它在大脑后部，即腹侧被盖的位置非常低，它从腹侧被盖延伸到所谓的腹侧纹状体和前额皮质。

Andrew Huberman:

安德鲁·休伯曼：

Now, that's a lot of language, but basically what we call this is the mesocorticolimbic pathway.

现在，有很多语言，但基本上我们称之为中皮质边缘通路。

This is the pathway by which dopamine influences motivation, drive and craving.

这是多巴胺影响动机、动力和渴望的途径。

It involves structures that some of you may have heard of before, things like nucleus accumbens and the prefrontal cortex.

它涉及你们中的一些人可能以前听说过的结构，例如伏核和前额皮质。

This is the pathway that really gets disrupted in addictions, where in particular drugs that influence the release of dopamine, like cocaine and methamphetamine, we'll talk about those drugs today.

这是成瘾过程中真正被破坏的途径，特别是影响多巴胺释放的药物，如可卡因和甲基苯丙胺，我们今天将讨论这些药物。

They tap into this pathway.

他们利用了这条途径。

But if you are pursuing a partner, a boyfriend or girlfriend, if you're pursuing a degree in school, if you're pursuing a finish line in a race, you are tapping into this so-called mesocorticolimbic pathway.

但如果你正在追求伴侣、男朋友或女朋友，如果你正在学校攻读学位，如果你正在追求比赛的终点线，那么你正在利用这种所谓的中皮质边缘通路。

This is the classic reward pathway in all mammals.

这是所有哺乳动物的经典奖励途径。

Andrew Huberman:

安德鲁·休伯曼：

The other pathway emerges from an area in the brain called the substantia nigra, so-called because the cells in that area are dark, and the substantia nigra connects to an area of the brain called the dorsal striatum.

另一条通路来自大脑中称为黑质的区域，之所以这么称呼是因为该区域的细胞是黑色的，黑质连接到大脑中称为背侧纹状体的区域。

This is not surprisingly called the nigrostriatal pathway.

这被称为黑质纹状体通路并不奇怪。

For those of you who have never done any neuroanatomy, I'm going to teach you a little trick right now.

对于那些从未做过任何神经解剖学的人，我现在要教你们一个小技巧。

Everything in neuroanatomy, the first part of a word tells you where the neurons are, and then the second part tells you where they are connecting to.

在神经解剖学中，单词的第一部分告诉你神经元在哪里，然后第二部分告诉你它们连接到哪里。

So when I say nigrostriatal pathway, it means that the neurons are in substantia nigra and they connect to the striatum, nigrostriatal pathway.

所以当我说黑质纹状体通路时，这意味着神经元位于黑质，它们连接到纹状体、黑质纹状体通路。

So while it's a lot of language, there is some logic there.

因此，虽然语言很多，但还是有一些逻辑的。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so we've got these two pathways.

好的，我们已经有了这两条途径。

One mainly for movement.

一种主要用于运动。

This is the substantia nigra to dorsal striatum.

这是黑质到背侧纹状体。

And we've got this other pathway, the so-called mesocorticolimbic pathway that's for reward, reinforcement and motivation.

我们还有另外一条通路，即所谓的中皮质边缘通路，用于奖励、强化和动机。

I want you to remember that there are two pathways.

我希望你记住，有两条路。

If you don't remember the two pathways in detail, that's fine, but please remember that there are two pathways because that turns out to be important later.

如果您不详细记住这两条路径，那也没关系，但请记住有两条路径，因为稍后会发现这很重要。

Andrew Huberman:

安德鲁·休伯曼：

Now, the other thing to understand about dopamine is that the way that dopamine is released in the brain and body can differ, meaning it can be very local or it can be more broad.

现在，关于多巴胺需要了解的另一件事是，多巴胺在大脑和身体中释放的方式可能不同，这意味着它可以是非常局部的，也可以是更广泛的。

Now, most of you have probably heard of synapses.

现在，你们大多数人可能都听说过突触。

Synapses are the little spaces between neurons, and basically neurons, nerve cells, communicate with one another by making each other electrically active or by making each other less electrically active.

突触是神经元之间的小空间，基本上神经元、神经细胞通过使彼此电活动活跃或使彼此电活动减弱来相互通信。

So here's how this works.

这就是它的工作原理。

You can imagine one nerve cell and another nerve cell with a little gap between them, a little synapse.

你可以想象一个神经细胞和另一个神经细胞之间有一个小间隙，一个小突触。

And the way that one nerve cell causes the next nerve cell to fire, what we call fire really means to become electrically active, is that it vomits out these little packets, what we call vesicles.

一个神经细胞引起下一个神经细胞放电的方式，我们所说的火实际上意味着变得电活跃，是它吐出这些小包，我们称之为囊泡。

They're little bubbles filled with a chemical.

它们是充满化学物质的小气泡。

When that chemical enters the synapse, some of it docks or parks on the other side in the other neuron.

当该化学物质进入突触时，其中一些化学物质会停靠或停放在另一个神经元的另一侧。

And by virtue of electrical changes in the, what we call the postsynaptic neuron, that chemical will make that neuron more electrically active or less electrically active.

凭借我们所说的突触后神经元的电变化，该化学物质将使该神经元的电活性更高或更低。

Andrew Huberman:

安德鲁·休伯曼：

Dopamine can do that like any other neurotransmitter or neuromodulator.

多巴胺可以像任何其他神经递质或神经调节剂一样做到这一点。

So it can have one neuron influence another neuron, but dopamine can also engage in what's called volumetric release.

因此，它可以让一个神经元影响另一个神经元，但多巴胺也可以参与所谓的体积释放。

Volumetric release is like a giant vomit that gets out to 50 or a hundred or even thousands of cells.

体积释放就像一个巨大的呕吐物，释放到 50 个、一百个甚至数千个细胞中。

So there's local release, what we call synaptic release, and then there's volumetric release.

所以有局部释放，我们称之为突触释放，然后是体积释放。

So volumetric release is like dumping all this dopamine out into the system.

因此，体积释放就像将所有多巴胺倾倒到系统中。

So dopamine is incredible because it can change the way that our neural circuits work at a local scale and at a very broad scale.

所以多巴胺是令人难以置信的，因为它可以改变我们的神经回路在局部范围和非常广泛的范围内的工作方式。

Andrew Huberman:

安德鲁·休伯曼：

And for those of you that are only interested in tools like, "How do I get more dopamine?" Let me tell you, this part is really important, because if you were to take a drug or supplement that increases your level of dopamine, you are influencing both the local release of dopamine and volumetric release.

对于那些只对“我如何获得更多多巴胺？”之类的工具感兴趣的人来说。让我告诉你，这部分非常重要，因为如果你服用增加多巴胺水平的药物或补充剂，你就会影响多巴胺的局部释放和体积释放。

This relates back to the baseline of dopamine and the big peak above baseline, and that turns out to be important, and I'll just allude to why it's important.

这与多巴胺的基线和基线以上的大峰有关，事实证明这很重要，我将简单地提到为什么它很重要。

Many drugs, and indeed many supplements, that increase dopamine will actually make it harder for you to sustain dopamine release over long periods of time and to achieve those peaks that most of us are craving when we are in pursuit of things.

许多增加多巴胺的药物，甚至许多补充剂，实际上会让你更难长时间维持多巴胺的释放，也更难达到我们大多数人在追求事物时所渴望的峰值。

Why?

为什么？

Because if you get both volumetric release, the dumping out of dopamine everywhere, and you're getting local release, what it means is that the difference between the peak and baseline is likely to be smaller.

因为如果你同时获得体积释放、多巴胺到处倾倒，并且获得局部释放，这意味着峰值和基线之间的差异可能会更小。

Andrew Huberman:

安德鲁·休伯曼：

And this is very important.

这非常重要。

How satisfying or exciting or pleasureful a given experience is doesn't just depend on the height of that peak.

一次特定体验的满足感、兴奋感或愉悦程度不仅仅取决于高峰的高度。

It depends on the height of that peak relative to the baseline.

它取决于该峰相对于基线的高度。

So if you increase the baseline and you increase the peak, you're not going to achieve more and more pleasure from things.

因此，如果你增加基线并增加峰值，你就不会从事情中获得越来越多的乐趣。

I'll talk about how to leverage this information in a little bit, but just increasing your dopamine, yes, it will make you excited for all things.

我将讨论如何利用这些信息，但只是增加你的多巴胺，是的，它会让你对所有事情感到兴奋。

It will make you feel very motivated, but it will also make that motivation very short-lived.

它会让你感觉很有动力，但也会让这种动力变得非常短暂。

So there's a better way to increase your dopamine.

因此，有更好的方法来增加多巴胺。

There's a better way to optimize this peak-to-baseline ratio.

有一种更好的方法来优化峰值与基线的比率。

Andrew Huberman:

安德鲁·休伯曼：

For now, what we've talked about is two main neural circuits, one for movement and one for motivation and craving with dopamine.

现在，我们讨论的是两种主要的神经回路，一种用于运动，另一种用于动机和多巴胺的渴望。

And we've talked about two main modes of communication between neurons with dopamine.

我们已经讨论了神经元与多巴胺之间沟通的两种主要模式。

One is this local synaptic release.

一是局部突触释放。

One is more volumetric release.

一是更多的体积释放。

And in the back of your mind, you can relate this back to, again, this baseline versus peaks above baseline.

在你的脑海中，你可以再次将其与该基线与高于基线的峰值联系起来。

So that's a description of what we would call the spatial effects, or the spatial aspects of dopamine.

这就是我们所说的空间效应或多巴胺的空间方面的描述。

I said this connects to that.

我说这与那有联系。

That connects to this.

这与此有关。

You can get local or more broad volumetric release.

您可以获得局部或更广泛的体积释放。

What about the duration of release, or the duration of action for dopamine?

多巴胺的释放持续时间或作用持续时间如何？

Andrew Huberman:

安德鲁·休伯曼：

Well, dopamine is unique among chemicals in the brain because dopamine, unlike a lot of chemicals in the brain, works through what are called G-protein-coupled receptors.

嗯，多巴胺在大脑中的化学物质中是独一无二的，因为与大脑中的许多化学物质不同，多巴胺是通过所谓的 G 蛋白偶联受体发挥作用的。

And for those of you that are about to pass out from the amount of detail, just hang in there with me, it's really not complicated.

对于那些即将因大量细节而晕倒的人来说，请跟我一起坚持下去，这实际上并不复杂。

There are two ways that neurons can communicate, or mainly two ways.

神经元可以通过两种方式进行通信，或者主要是两种方式。

There are a third and a fourth, but mostly neurons communicate by two modes.

还有第三种和第四种，但大多数神经元通过两种模式进行通信。

One is what we call fast electrical synapses, ionotropic conduction, all right?

一是我们所说的快速电突触，离子传导，好吗？

You don't need to know what that means, but basically one neuron activates another neuron and little holes open up in that neuron and ions rush in.

你不需要知道这意味着什么，但基本上一个神经元会激活另一个神经元，并且该神经元中会出现小孔，离子会涌入。

Andrew Huberman:

安德鲁·休伯曼：

Sodium is the main ion, salt, by which one neuron influences the electrical activity of another neuron, because sodium ions contain a charge.

钠是主要的离子盐，一个神经元通过它影响另一个神经元的电活动，因为钠离子含有电荷。

There are other things like chloride and potassium.

还有其他物质，例如氯化物和钾。

If you're interested in looking this up, just look up ionic conductances in the action potential, or I could do a post on it sometime and we could go into detail, but just understand that when neurons want to influence each other, they can do it by way of this fast ionotropic conduction.

如果你有兴趣查找这个，只需查找动作电位中的离子电导，或者我可以找个时间写一篇关于它的文章，我们可以详细讨论，但只要明白，当神经元想要相互影响时，它们可以通过这种快速离子传导传导来实现。

This is a really quick way for one neuron to influence the next.

这是一个神经元影响下一个神经元的一种非常快速的方法。

Dopamine doesn't communicate that way.

多巴胺不是这样沟通的。

Andrew Huberman:

安德鲁·休伯曼：

Dopamine is slower.

多巴胺的速度较慢。

It works through what are called G-protein-coupled receptors.

它通过所谓的 G 蛋白偶联受体发挥作用。

What happens is dopamine is released in these little vesicles that I've mentioned before, get vomited out into the synapse.

发生的情况是，多巴胺在我之前提到的这些小囊泡中释放，并被吐到突触中。

Some of that dopamine will bind to the so-called postsynaptic neuron.

其中一些多巴胺会与所谓的突触后神经元结合。

It will bind to the next neuron, and then it sets off a cascade.

它将与下一个神经元结合，然后引发级联。

It's kind of like a bucket brigade of one thing getting handed off to the next, to the next, to the next.

这有点像一个桶队，一件事情被移交给下一件​​，下一件，下一件。

It's G-protein-coupled receptors.

它是 G 蛋白偶联受体。

And anytime you hear about these GPCRs, or G-protein-coupled receptors, pay attention because they're really interesting.

每当您听到这些 GPCR（或 G 蛋白偶联受体）时，请注意，因为它们确实很有趣。

They're slow, but they also can have multiple cascades of effects.

它们很慢，但也可以产生多重级联效应。

They can impact even gene expression at some level.

它们甚至可以在某种程度上影响基因表达。

They can change what a cell actually becomes.

它们可以改变细胞的实际形态。

They can change how well or how poorly that cell will respond to the same signal in the future.

它们可以改变细胞未来对相同信号的反应程度。

Andrew Huberman:

安德鲁·休伯曼：

So dopamine works through the slower process, these G-protein-coupled receptors.

因此，多巴胺通过较慢的过程（这些 G 蛋白偶联受体）发挥作用。

And so its effects tend to take a while in order to occur.

因此，其效果往往需要一段时间才能发生。

This aspect of dopamine transmission is important because it now underscores two things.

多巴胺传递的这一方面很重要，因为它现在强调了两件事。

One, there are two pathways for dopamine to communicate, one for movement, one for motivation and craving.

第一，多巴胺有两种交流途径，一种用于运动，一种用于动机和渴望。

There are two spatial scales at which dopamine can operate, synaptically or volumetrically.

多巴胺可以在两个空间尺度上发挥作用，即突触或体积。

And dopamine can have slow effects, really slow effects or even very long-lasting effects, and it even can control gene expression.

多巴胺可以产生缓慢的作用，非常缓慢的作用，甚至非常持久的作用，它甚至可以控制基因表达。

It can actually change the way that cells behave.

它实际上可以改变细胞的行为方式。

Andrew Huberman:

安德鲁·休伯曼：

One thing that's not often discussed about dopamine, but is extremely important to know, is that dopamine doesn't work on its own.

关于多巴胺，人们不常讨论但了解这一点非常重要的一件事是，多巴胺本身并不能发挥作用。

Neurons that release dopamine corelease glutamate.

释放多巴胺的神经元同时释放谷氨酸。

Glutamate is a neurotransmitter, and it's a neurotransmitter that is excitatory, meaning it stimulates neurons to be electrically active.

谷氨酸是一种神经递质，它是一种兴奋性神经递质，这意味着它会刺激神经元产生电活动。

So now even if you don't know any cell biology, you should start to gain a picture that dopamine is responsible for movement, motivation and drive.

因此，现在即使您不了解任何细胞生物学，您也应该开始了解多巴胺负责运动、动机和驱动力。

It does that through two pathways, but also the dopamine stimulates action in general because it releases this excitatory neurotransmitter, it tends to make certain neurons that are nearby, or even that are far away — because of volumetric release — it tends to make those more active.

它通过两种途径做到这一点，而且多巴胺通常会刺激行动，因为它释放这种兴奋性神经递质，它往往会使附近的某些神经元，甚至是远处的神经元——因为体积释放——它往往会使那些神经元更加活跃。

So dopamine is really stimulating, and indeed we say that dopaminergic transmission, or dopamine, tends to stimulate sympathetic arousal.

所以多巴胺确实具有刺激性，实际上我们说多巴胺能传递或多巴胺倾向于刺激交感神经兴奋。

Sympathetic doesn't have anything to do with sympathy.

同情心与同情心没有任何关系。

It just simply means that it tends to increase our levels of alertness.

它只是意味着它会提高我们的警觉程度。

It tends to bring an animal or a human into a state of more alertness, readiness and desire to pursue things outside the confines of its skin.

它往往会让动物或人类进入一种更警觉、更准备好的状态，并渴望追求其皮肤范围之外的事物。

Andrew Huberman:

安德鲁·休伯曼：

So if I were to just put a really simple message around dopamine, it would be: "There's a molecule in your brain and body that when released tends to make you look outside yourself, pursue things outside yourself, and to crave things outside yourself." The pleasure that arrives from achieving things also involves dopamine, but is mainly the consequence of other molecules.

因此，如果我要就多巴胺提出一个非常简单的信息，那就是：“你的大脑和身体中有一种分子，当它被释放时，往往会让你看到自己之外的事物，追求自己之外的事物，并渴望自己之外的事物。”实现目标所带来的快乐也涉及多巴胺，但主要是其他分子的结果。

But if ever you felt lethargic and just lazy, and you had no motivation or drive, that's a low-dopamine state.

但如果你感到昏昏欲睡、懒惰，没有动力或动力，那就是低多巴胺状态。

If ever you felt really excited, motivated, even if you were a little scared to do something.

如果你曾经感到非常兴奋、有动力，即使你有点害怕做某事。

Maybe you did your first skydive or you're about to do your first skydive, or you're about to do some public speaking, and you really don't want to screw it up, you are in a high dopamine state.

也许你已经进行了第一次跳伞，或者你即将进行第一次跳伞，或者你即将进行一些公开演讲，而你真的不想搞砸，你正处于高多巴胺状态。

Andrew Huberman:

安德鲁·休伯曼：

Dopamine is a universal currency, in all mammals, but especially in humans for moving us toward goals.

多巴胺是所有哺乳动物的通用货币，尤其是人类的通用货币，可以帮助我们实现目标。

And how much dopamine is in our system at any one time compared to how much dopamine was in our system a few minutes ago and how much we remember enjoying a particular experience of the past, that dictates your so-called quality of life and your desire to pursue things.

与几分钟前我们系统中的多巴胺含量相比，我们的系统中任何一个时间的多巴胺含量以及我们记得享受过去的特定经历的程度，这决定了你所谓的生活质量和你追求事物的欲望。

This is really important.

这真的很重要。

Dopamine is a currency, and it's the way that you track pleasure.

多巴胺是一种货币，它是你追踪快乐的方式。

It's the way that you track success.

这是您追踪成功的方式。

It's the way that you track whether or not you are doing well or doing poorly, and that is subjective.

这是你跟踪自己做得好还是做得差的方式，这是主观的。

But if your dopamine is too low, you will not feel motivated.

但如果你的多巴胺太低，你就不会感到有动力。

If your dopamine is really high, you will feel motivated.

如果你的多巴胺水平很高，你就会感到有动力。

And if your dopamine is somewhere in the middle, how you feel depends on whether or not you had higher dopamine a few minutes ago or lower dopamine.

如果你的多巴胺处于中间位置，你的感觉取决于几分钟前你的多巴胺是较高还是较低。

Andrew Huberman:

安德鲁·休伯曼：

This is important.

这很重要。

Your experience of life and your level of motivation and drive depends on how much dopamine you have relative to your recent experience.

您的生活经历以及您的动机和动力水平取决于您相对于最近的经历有多少多巴胺。

This is, again, something that's just not accounted for in the simple language of "dopamine hits." A simple way to envision dopamine hits is every time you do something you like, you eat a piece of chocolate, dopamine hit; you look at your Instagram, dopamine hit; you see someone you like, dopamine hit.

这又是无法用“多巴胺刺激”这样的简单语言来解释的。想象多巴胺分泌的一个简单方法是，每次你做自己喜欢的事情时，吃一块巧克力，多巴胺就会分泌；你看看你的 Instagram，多巴胺分泌旺盛；当你看到你喜欢的人时，多巴胺就会分泌。

All these things, described as dopamine hits, neglect the fact that if you scroll social media and you see something you really like, dopamine hit.

所有这些被描述为多巴胺刺激的事情都忽略了这样一个事实：如果你滚动社交媒体并看到你真正喜欢的东西，多巴胺就会刺激。

Sure there's an increase in dopamine, but then you get to something else and you go, "Not that interesting." However, had you arrived at that second thing first, you might think that it was really interesting.

当然，多巴胺会增加，但当你开始做其他事情时，你会说，“没那么有趣。”然而，如果你先了解第二件事，你可能会认为它真的很有趣。

If you had arrived to that second Instagram post three days later or four days later, you might find it extremely interesting.

如果您在三天或四天后看到第二条 Instagram 帖子，您可能会发现它非常有趣。

Andrew Huberman:

安德鲁·休伯曼：

Again, how much dopamine you experience from something depends on your baseline level of dopamine when you arrive there and your previous dopamine peaks.

同样，您从某件事中体验到的多巴胺含量取决于您到达那里时的多巴胺基线水平以及之前的多巴胺峰值。

That's super important to understand, and it's completely neglected by the general language of dopamine hits.

理解这一点非常重要，但它完全被多巴胺点击的通用语言所忽视。

This is why when you repeatedly engage in something that you enjoy, your threshold for enjoyment goes up and up and up.

这就是为什么当你反复从事自己喜欢的事情时，你享受乐趣的门槛就会越来越高。

So I want to talk about that process, and I want to explain how that process works because if you understand that process and you understand some of these schedules and kinetics, as we call them, around dopamine, you'll be in a terrific position to use any dopamine-enhancing tools that you decide to use.

所以我想谈谈这个过程，我想解释这个过程是如何运作的，因为如果你了解这个过程，并且你了解其中一些时间表和动力学，正如我们所说的，围绕多巴胺，你将处于一个很好的位置，可以使用你决定使用的任何增强多巴胺的工具。

You'll be in an excellent position to modulate and control your own dopamine release for optimal motivation and drive.

您将能够很好地调节和控制自己的多巴胺释放，以获得最佳的动力和动力。

Andrew Huberman:

安德鲁·休伯曼：

I realize that was a lot of information about the biology of dopamine, sort of like trying to make you drink from the fire hose of dopamine biology.

我意识到其中有很多关于多巴胺生物学的信息，有点像试图让你从多巴胺生物学的消防水带中喝水。

However, I realize that some people probably want even more information about the biology of dopamine transmission.

然而，我意识到有些人可能想要更多有关多巴胺传递生物学的信息。

If you're interested in that, I'll post a link to an absolutely stellar review that was published in Nature Reviews Neuroscience, called "Spatial and temporal scales of dopamine transmission." It is quite detailed, but they have beautiful diagrams and can walk you through all the things that I just described and get into even more detail.

如果您对此感兴趣，我将发布一个发表在《自然评论神经科学》上的绝对一流评论的链接，名为“多巴胺传输的空间和时间尺度”。它非常详细，但它们有漂亮的图表，可以引导您完成我刚刚描述的所有内容并获得更多细节。

We'll put a link to that in the caption on YouTube.

我们将在 YouTube 的标题中添加指向该内容的链接。

Andrew Huberman:

安德鲁·休伯曼：

Right now, I want to share with you two anecdotes, one from my own life and one from some fairly recent history, that illustrate some of the core biology of dopamine and how profoundly it can shape our experience.

现在，我想与大家分享两件轶事，一件来自我自己的生活，一件来自最近的历史，它们说明了多巴胺的一些核心生物学以及它如何深刻地塑造我们的经历。

Andrew Huberman:

安德鲁·休伯曼：

The first one is a really tragic situation that occurred.

第一个是发生的非常悲惨的情况。

This was in the '80s.

那是在 80 年代。

There was an outbreak of what looked like Parkinsonian symptoms in a young population.

年轻人中出现了类似帕金森病的症状。

So many of you heard of Parkinson's disease.

你们很多人都听说过帕金森病。

Parkinson's disease is a disease in which people initially start to quake, can't generate smooth movements.

帕金森病是一种人们最初开始颤抖、无法进行平稳运动的疾病。

They'll have issues with speech, sometimes cognition as well.

他们会出现言语问题，有时还会出现认知问题。

There are examples like Michael J.

有像迈克尔·J.

Fox, which are early onset Parkinson's.

福克斯，这是早发性帕金森病。

Typically, it hits people a little bit later in life.

通常，它会在人们晚年时受到影响。

There's a genetic component, but there is this question, and there's always been this question, whether or not certain lifestyle factors can also create Parkinson's.

有遗传因素，但有一个问题，而且一直存在这个问题，即某些生活方式因素是否也会导致帕金森病。

And some years ago, there was a situation where street laboratories, illicit laboratories, were trying to make a drug called MPPP, which is an opioid-like compound.

几年前，街头实验室、非法实验室试图制造一种名为 MPPP 的药物，这是一种类阿片类化合物。

It's a bit like heroin, and heroin addicts seeking heroin went out and bought what they thought was MPPP.

这有点像海洛因，寻求海洛因的海洛因成瘾者会出去购买他们认为是 MPPP 的东西。

Andrew Huberman:

安德鲁·休伯曼：

Unfortunately, it was not MPPP.

不幸的是，它不是 MPPP。

I mean, it would've been tragic if it was anyway, because they were drug addicts.

我的意思是，无论如何，那将是一场悲剧，因为他们都是吸毒者。

But what they ended up taking turned out to be a lot worse.

但他们最终得到的结果却糟糕得多。

What they ended up taking was MPTP, and MPTP can arise in the synthesis of MPPP.

他们最终得到的是MPTP，而MPTP可以在MPPP的合成中产生。

So someone in a lab someplace ...

所以有人在实验室的某个地方......

This was mainly in the Central Valley in California, but elsewhere as well.

这主要发生在加利福尼亚州的中央山谷，但其他地方也有发生。

Somebody created MPTP, and what ended up happening was a large number of young people who were opioid addicts became completely boxed-in paralyzed, couldn't speak, couldn't blink, couldn't do anything, couldn't function, couldn't move.

有人创造了 MPTP，最终发生的事情是，大量阿片类药物成瘾的年轻人变得完全瘫痪，无法说话，无法眨眼，无法做任何事情，无法发挥作用，无法移动。

So both aspects of dopamine transmission were disrupted.

因此，多巴胺传递的两个方面都受到了干扰。

They had no motivation and drive.

他们没有动力和动力。

They couldn't generate any movement of any kind.

他们无法产生任何形式的运动。

They were literally locked in, frozen.

他们实际上被锁在里面，被冻结了。

And sadly, this is irreversible.

可悲的是，这是不可逆转的。

It's irreversible because what MPTP does is it kills the dopaminergic neurons of the substantia nigra, that nigrostriatal pathway that's involved in generating movement, and it kills the dopaminergic neurons of the so-called mesocorticolimbic pathway.

这是不可逆的，因为 MPTP 的作用是杀死黑质（参与产生运动的黑质纹状体通路）的多巴胺能神经元，并且它杀死所谓的中皮质边缘通路的多巴胺能神经元。

Andrew Huberman:

安德鲁·休伯曼：

I was in college when this whole MPTP thing happened, and I remember hearing this story.

当整个 MPTP 事件发生时，我正在上大学，我记得听过这个故事。

At the time, I had no understanding of what it is to have very high levels of dopamine or extremely depleted levels of dopamine.

当时，我不明白什么是多巴胺水平非常高或多巴胺水平极度缺乏。

There was no reason why I should have that understanding.

我没有理由有这样的理解。

I mean, of course, I had experienced different pleasures of different kinds, and I've had lows in my life, but nothing to the extreme that I'm about to discuss.

我的意思是，当然，我经历过不同类型的不同快乐，也经历过人生的低谷，但没有什么是我要讨论的极端。

Andrew Huberman:

安德鲁·休伯曼：

I got giardia.

我得了贾第鞭毛虫。

And giardia is a stomach bug that, if any of you ever had it, it is terrible.

贾第鞭毛虫是一种胃病，如果你们有人感染过它，那就太可怕了。

It is terrible diarrhea.

这是可怕的腹泻。

You end up very dehydrated very quickly.

你很快就会脱水。

You drop a ton of weight, and it is extremely unpleasant.

你体重下降了一吨，这是非常不愉快的。

I ended up going to the emergency room, and in the emergency room, I begged them for something to stop up my guts, and they gave it to me.

我最后去了急诊室，在急诊室里，我求他们给我一些东西来堵住我的肠子，他们给了我。

They put a saline line in to rehydrate me, and they injected something into the saline bag.

他们插入一根生理盐水管给我补充水分，然后在生理盐水袋中注射了一些东西。

And within minutes, I felt more sadness, more overwhelming sense of depression, basically lower than I'd ever felt in my entire life.

几分钟之内，我感到更加悲伤，更加压倒性的抑郁感，基本上比我一生中所感受到的要低。

It was absolutely profound.

这绝对是深刻的。

I was crying endlessly without knowing why I was crying.

我一直哭个不停，也不知道自己为什么哭。

I was miserable.

我很痛苦。

And I asked them, "What did you inject?" And they said, "We injected Thorazine." Thorazine is an antipsychotic drug.

我问他们：“你们注射了什么？”他们说：“我们注射了氯嗪。” Thorazine 是一种抗精神病药物。

It's actually used to block dopamine receptors.

它实际上用于阻断多巴胺受体。

It's what's given to people who have schizophrenia.

这是给予精神分裂症患者的药物。

Often it's given to people who have schizophrenia, because schizophrenia involves, among other things, elevated levels of dopamine.

通常它是给精神分裂症患者服用的，因为精神分裂症与多巴胺水平升高等因素有关。

It was horrible.

太可怕了。

The experience of it was miserable, unlike anything I'd ever experienced.

那次经历是痛苦的，与我经历过的任何事情都不一样。

Andrew Huberman:

安德鲁·休伯曼：

And so I actually said to them, "What did you give me?" They said, "Thorazine." And I said, "You have to give me L-dopa.

所以我实际上对他们说：“你们给了我什么？”他们说：“氯嗪。”我说：“你必须给我左旋多巴。

You have to give me something to get my dopamine levels back up again." And they did.

你必须给我一些东西来让我的多巴胺水平再次恢复。”他们做到了。

They gave me an injection of L-dopa into the bag, went straight into my bloodstream, and within minutes, I felt fine again.

他们给我注射了左旋多巴到袋子里，直接进入我的血液，几分钟之内，我又感觉很好了。

It was incredible, and it really opened up my mind and my experience to what it is to have absolutely plummeted levels of dopamine.

这太令人难以置信了，它确实打开了我的思维和我的经验，让我了解了多巴胺水平绝对下降的情况。

There's nothing more miserable than that, I'll tell you.

我告诉你，没有什么比这更悲惨的了。

And these poor souls who had this MPTP experience, unfortunately they couldn't recover those cells.

不幸的是，这些经历过 MPTP 的可怜人无法恢复这些细胞。

People who have severe Parkinson's are struggling with this as well, because in Parkinson's and in Lewy body dementia, the dopaminergic neurons often die.

患有严重帕金森氏症的人也正在与此作斗争，因为在帕金森氏症和路易体痴呆症中，多巴胺能神经元经常死亡。

It's not just a problem with those neurons releasing enough dopamine.

这不仅仅是神经元释放足够多巴胺的问题。

Andrew Huberman:

安德鲁·休伯曼：

Later, we're going to talk about some approaches to maintaining dopaminergic neuron health and things that we can all do for that.

稍后，我们将讨论一些维持多巴胺能神经元健康的方法以及我们可以为此做的事情。

But I will tell you, these dopamine neurons that we all have are very precious for movement and mood and motivation.

但我会告诉你，我们所有人都拥有的这些多巴胺神经元对于运动、情绪和动力来说非常宝贵。

Having experienced what it is to have very, very low levels of dopamine, or in this case, to have my dopamine receptors blocked from Thorazine was eye-opening, to say the least, and has given me tremendous sensitivity to the fact that dopamine is perhaps one of the most powerful molecules that any of us has inside of us, and the one that we ought to all think very carefully about how we leverage.

经历过多巴胺水平非常非常低的感觉，或者在这种情况下，让我的多巴胺受体被氯磺丙嗪阻断，至少可以说是大开眼界，并且让我对这样一个事实非常敏感：多巴胺可能是我们任何人体内最强大的分子之一，我们都应该非常仔细地思考我们如何利用它。

Because while most experiences and most things that we do and take and eat and, et cetera, won't create enormous highs and enormous lows in dopamine, even subtle fluctuations in dopamine really shape our perception of life and what we're capable of and how we feel.

因为虽然我们做、吃、吃的大多数经历和大多数事情不会造成多巴胺的巨大高点和低点，但即使是多巴胺的微妙波动也确实会影响我们对生活、我们的能力和感受的看法。

And so we want to guard those, and we want to understand them.

所以我们想要保护它们，我们想要理解它们。

Andrew Huberman:

安德鲁·休伯曼：

So let's lean into that understanding about dopamine.

因此，让我们深入了解多巴胺。

And then let's talk about some tools that we can all use to leverage dopamine in order to keep that baseline in the appropriate healthy place and still be able to access those peaks in dopamine, because those, after all, are some of what makes life rich and worth living.

然后我们来谈谈一些我们都可以用来利用多巴胺的工具，以便将基线保持在适当的健康位置，并且仍然能够达到多巴胺的峰值，因为毕竟，这些是让生活变得丰富和值得生活的一些因素。

So let's talk about the baseline of dopamine that we all have and the peaks in dopamine that we all can achieve through different activities and things that we ingest.

那么，让我们来谈谈我们所有人都拥有的多巴胺的基线，以及我们通过不同的活动和摄入的东西可以达到的多巴胺的峰值。

Andrew Huberman:

安德鲁·休伯曼：

...

...

activities and things that we ingest.

活动和我们摄入的东西。

All of us have different baseline levels of dopamine.

我们所有人的多巴胺基线水平都不同。

Some of this is sure to be genetic.

其中一些肯定是遗传的。

Some people just simply ride at a level a little bit higher.

有些人只是简单地骑高一点的水平。

They're a little bit more excited, they're a little bit more motivated, or maybe they're a lot more excited or a lot more motivated.

他们更兴奋一点，他们更有动力一点，或者也许他们更兴奋或更有动力。

Some people are a little mellower, some people are a little less excitable, and some of that has to do with the fact that dopamine doesn't act alone.

有些人比较温和，有些人不太兴奋，其中一些与多巴胺并不单独发挥作用有关。

Dopamine has close cousins or friends in the nervous system, and I'll just name off a few of those close cousins and friends.

多巴胺在神经系统中有近亲或朋友，我只列出其中一些近亲和朋友的名字。

Andrew Huberman:

安德鲁·休伯曼：

Epinephrine, also called adrenaline, is the main chemical driver of energy.

肾上腺素，也称为肾上腺素，是能量的主要化学驱动力。

We can't do anything, anything at all, unless we have some level of epinephrine in our brain and body.

除非我们的大脑和身体中有一定水平的肾上腺素，否则我们什么也做不了。

It's released from the adrenal glands, which ride atop our kidneys.

它是从位于我们肾脏顶部的肾上腺释放的。

It's released from an area of the brain stem called locus coeruleus, and its release tends to wake up neural circuits in the brain and wake up various aspects of our body's physiology and give us a readiness.

它是从脑干的一个叫做蓝斑的区域释放出来的，它的释放往往会唤醒大脑中的神经回路，唤醒我们身体生理机能的各个方面，让我们做好准备。

So it should come as no surprise that dopamine and epinephrine, aka adrenaline, hang out together.

因此，多巴胺和肾上腺素（又名肾上腺素）同时出现也就不足为奇了。

In fact, epinephrine and adrenaline are actually manufactured from dopamine.

事实上，肾上腺素和肾上腺素实际上是由多巴胺制造的。

There's a biochemical pathway involving dopamine, which is a beautiful pathway — if ever you want to look it up, you could just look up biochemistry of dopamine, but what you'll find is that L-dopa is converted into dopamine.

有一条涉及多巴胺的生化途径，这是一条美丽的途径——如果你想查找它，你可以只查找多巴胺的生化，但你会发现左旋多巴转化为多巴胺。

Dopamine is converted into noradrenaline, norepinephrine, it's also called, and noradrenaline, norepinephrine, is converted into adrenaline.

多巴胺转化为去甲肾上腺素，也称为去甲肾上腺素，去甲肾上腺素，去甲肾上腺素，转化为肾上腺素。

Andrew Huberman:

安德鲁·休伯曼：

So not only are dopamine and epinephrine, aka adrenaline, close cousins, they are actually family members, okay?

因此，多巴胺和肾上腺素不仅是近亲，而且实际上是家庭成员，好吗？

They're closely related.

他们关系密切。

I'm not going to get too deep into epinephrine today.

今天我不会太深入地讨论肾上腺素。

I'm not going to talk too much about those pathways, but anytime I'm talking about dopaminergic transmission or that you have a peak in dopamine, inevitably that means that you have a peak and release of epinephrine as well.

我不会过多谈论这些途径，但每当我谈论多巴胺能传递或多巴胺达到峰值时，不可避免地意味着肾上腺素也达到峰值和释放。

What dopamine does is dopamine really colors the subjective experience of an activity to make it more pleasureful, to make it something that you want more of.

多巴胺的作用是，多巴胺确实为一项活动的主观体验着色，使其变得更加愉快，使其成为你想要更多的东西。

Epinephrine is more about energy.

肾上腺素更多的是关于能量。

Epinephrine alone can be fear, paralysis, trauma — not physical paralysis, but mental paralysis, frozen in fear or being traumatized or scared — but the addition of dopamine to that chemical cocktail, if dopamine was released in the brain, well then that epinephrine becomes one of excitement.

肾上腺素本身就可以带来恐惧、麻痹、创伤——不是身体麻痹，而是精神麻痹，被恐惧冻结或受到创伤或害怕——但在化学混合物中添加多巴胺，如果多巴胺在大脑中释放，那么肾上腺素就会成为一种兴奋。

Okay, I'm using a broad brush here, but essentially what you need to know is that dopamine and epinephrine, aka adrenaline, are family members, and they tend to work together like a little gang to make you seek out certain things.

好吧，我在这里用的是大笔，但本质上你需要知道的是，多巴胺和肾上腺素，又名肾上腺素，是家庭成员，它们往往像一个小帮派一样一起工作，让你寻找某些东西。

Andrew Huberman:

安德鲁·休伯曼：

So what sorts of activities, what sorts of things increase dopamine, and how much do they increase dopamine?

那么什么样的活动、什么样的事情会增加多巴胺，以及它们会增加多少多巴胺呢？

Well, let's take a look at some typical things that people do out there, or ingest out there, that are known to increase dopamine.

好吧，让我们看一下人们在外面做的或摄入的一些典型的事情，这些事情已知会增加多巴胺。

So let's recall that you have a baseline level of dopamine and that everybody does, and even within a family, you might have family members who are very excitable, happy and motivated, and others who are less excitable, happy and motivated.

因此，让我们回想一下，你有一个多巴胺基线水平，每个人都有，甚至在一个家庭中，你可能有一些家庭成员非常兴奋、快乐和积极性，而其他人则不太兴奋、快乐和积极性。

But your level of dopamine has everything to do with those genetics, but also with what you've experienced in the previous days and the previous months, and so on.

但你的多巴胺水平与这些遗传因素密切相关，而且还与你在前几天和前几个月所经历的事情等等有关。

When you do or ingest certain things, your levels of dopamine will rise above baseline transiently, and depending on what you do or ingest, it will rise either more or less, and it will be very brief or it will last a long time.

当你做或摄入某些东西时，你的多巴胺水平会暂时升高到基线以上，并且根据你所做或摄入的内容，它会或多或少地升高，并且会非常短暂或持续很长时间。

Andrew Huberman:

安德鲁·休伯曼：

So let's take a look at some of the typical things that people take and do and eat — some are good for us, some are not good for us — and let's ask how much dopamine is increased above baseline.

因此，让我们看一下人们服用、做的和吃的一些典型的东西——有些对我们有益，有些对我们不利——然后让我们看看多巴胺增加了多少高于基线。

Now, of course these are averages, but these are averages that have been measured in so-called microdialysis studies in animals, so actually extracting from particular brain areas how much dopamine is released, or from measuring the serum, the circulating levels of dopamine in humans.

现在，当然这些是平均值，但这些平均值是在所谓的动物微透析研究中测量的，因此实际上是从特定的大脑区域提取释放了多少多巴胺，或者通过测量血清来提取人类多巴胺的循环水平。

Andrew Huberman:

安德鲁·休伯曼：

Chocolate, they didn't look at milk versus dark chocolate, but chocolate will increase your baseline level of dopamine 1.5 times, okay?

巧克力，他们没有比较牛奶和黑巧克力，但巧克力会使你的多巴胺基线水平增加 1.5 倍，好吗？

So it's a pretty substantial increase in dopamine.

所以多巴胺有相当大的增加。

It's transient, it goes away after a few minutes or even a few seconds.

它是短暂的，几分钟甚至几秒钟后就会消失。

I'll explain what determines the duration in a minute, but 1.5 times for chocolate.

我将解释决定一分钟持续时间的因素，但巧克力为 1.5 倍。

Sex, both the pursuit of sex and the act of sex increases dopamine two times.

性，无论是对性的追求还是性行为都会使多巴胺增加两倍。

So it's a doubling above baseline.

所以这是基线的两倍。

Now, of course, there's going to be variation there, but that's the average increase in baseline dopamine caused by sex.

当然，现在会出现变化，但这是由性引起的基线多巴胺的平均增加。

Later I will talk about how the different aspects of the so-called arousal arc, the different aspects of sex, believe it or not, have a differential impact on dopamine.

稍后我将讨论所谓的唤醒弧的不同方面，性的不同方面，无论你相信与否，对多巴胺有不同的影响。

But for now, as a general theme or activity, sex doubles the amount of dopamine circulating in your blood.

但就目前而言，作为一般主题或活动，性会使血液中循环的多巴胺量增加一倍。

Andrew Huberman:

安德鲁·休伯曼：

Nicotine, in particular nicotine that is smoked, like cigarettes, and so forth, increases dopamine two and a half times above baseline.

尼古丁，特别是吸食的尼古丁，如香烟等，会使多巴胺增加到基线的两倍半以上。

So there's a peak that goes up above baseline two and a half times higher.

因此，存在一个比基线高出两倍半的峰值。

It is very short-lived.

它的寿命非常短暂。

Anyone who's ever been a chain smoker or observed a chain smoker understands that the increase in dopamine from nicotine is very short-lived.

任何曾经连续吸烟或观察过连续吸烟者的人都知道，尼古丁产生的多巴胺的增加是非常短暂的。

Cocaine will increase the level of dopamine in the bloodstream two and a half times above baseline, and amphetamine, another drug that increases dopamine, will increase the amount of dopamine in the bloodstream 10 times above baseline, a tremendous increase in dopamine.

可卡因会使血液中的多巴胺水平增加到基线的两倍半，而安非他明（另一种增加多巴胺的药物）会使血液中的多巴胺含量增加到基线的10倍，即多巴胺的巨大增加。

Exercise, now exercise will have a different impact on the levels of dopamine depending on how much somebody subjectively enjoys that exercise.

锻炼，现在锻炼会对多巴胺水平产生不同的影响，具体取决于人们主观上喜欢这项锻炼的程度。

So if you're somebody who loves running, chances are it's going to increase your levels of dopamine two times above your baseline, not unlike sex.

因此，如果您热爱跑步，那么跑步很可能会让您的多巴胺水平比基线高出两倍，就像性爱一样。

Andrew Huberman:

安德鲁·休伯曼：

People who dislike exercise will achieve less dopamine increase, or no increase in dopamine from exercise.

不喜欢运动的人，运动后的多巴胺增加较少，或者不会增加多巴胺。

And if you like other forms of exercise like yoga or weight lifting or swimming, or what have you, again, it's going to vary by your subjective experience of whether or not you enjoy that activity.

如果你喜欢其他形式的运动，如瑜伽、举重或游泳，或者你有什么运动，那么它会根据你是否喜欢这项活动的主观体验而有所不同。

This is important, and it brings us back to something that we talked about earlier.

这很重要，它让我们回到了之前讨论过的事情。

Remember that mesocorticolimbic pathway?

还记得中皮质边缘通路吗？

Well, the cortico part is important.

嗯，皮质部分很重要。

The cortico part actually has a very specific part, which is your prefrontal cortex, the area of your forebrain that's involved in thinking and planning, and involved in assigning a rational explanation to something, and involved in assigning a subjective experience to something, right?

皮质部分实际上有一个非常具体的部分，那就是你的前额皮质，你的前脑区域涉及思考和计划，并参与对某事分配理性解释，并参与对某事分配主观体验，对吗？

Andrew Huberman:

安德鲁·休伯曼：

So for instance, the pen that I'm holding right now is one of these Pilot V5s.

举例来说，我现在拿着的笔就是其中一款 Pilot V5。

I love these Pilot V5s.

我喜欢这些 Pilot V5。

They don't sponsor the podcast.

他们不赞助播客。

I just happen to like them.

我只是碰巧喜欢他们。

I like the way that they write, how they feel.

我喜欢他们写作的方式，他们的感受。

If I spent enough time thinking about it or talking about it, I could probably get a dopamine increase just talking about this Pilot V5, and that's not because I have the propensity to release dopamine easily.

如果我花足够的时间思考或谈论它，仅仅谈论这款 Pilot V5 就可能会增加多巴胺，而这并不是因为我有容易释放多巴胺的倾向。

It's that as we start to engage with something more and more, and what we say about it and what we encourage ourself to think about it has a profound impact on its rewarding or nonrewarding properties.

而是当我们开始越来越多地接触某件事时，我们对它所说的话以及我们鼓励自己思考它的内容会对它的奖励或非奖励属性产生深远的影响。

Now, it's not simply the case that you can lie to yourself and you can tell yourself, I love something, and when you don't really love it, and it will increase dopamine.

现在，这不仅仅是你可以对自己撒谎，你可以告诉自己，我喜欢某样东西，而当你并不真正喜欢它时，它会增加多巴胺。

But what's been found over and over again is that if people journal about something, or they practice some form of appreciation for something, or they think of some aspect of something that they enjoy, the amount of dopamine that that behavior will evoke tends to go up.

但我们一次又一次地发现，如果人们记下某件事，或者对某件事进行某种形式的欣赏，或者他们想到自己喜欢的某件事的某些方面，那么这种行为所引发的多巴胺量往往会上升。

Andrew Huberman:

安德鲁·休伯曼：

So for people that hate exercise, you can think about some aspect of exercise that you really enjoy.

所以对于讨厌运动的人来说，你可以考虑一下你真正喜欢的运动的某些方面。

However, I will caution you against saying to yourself, I hate exercise, or I hate studying, or I hate this person, but I love the reward I give myself afterward.

然而，我会警告你不要对自己说，我讨厌锻炼，或者我讨厌学习，或者我讨厌这个人，但我喜欢事后给自己的奖励。

Later we're going to talk about how rewards given afterward actually make the situation worse.

稍后我们将讨论事后给予的奖励实际上如何使情况变得更糟。

They won't make you like exercise more or studying more.

它们不会让你更喜欢锻炼或更多学习。

They actually will undermine the dopamine release that would otherwise occur for that activity.

它们实际上会破坏该活动本来会发生的多巴胺释放。

Andrew Huberman:

安德鲁·休伯曼：

So certain things, chemicals, have a universal effect, they make everybody's dopamine go up.

所以某些东西，化学物质，具有普遍的作用，它们使每个人的多巴胺升高。

So some people like chocolate, some people don't, of course, but in general, it causes this increase in dopamine; but sex, nicotine, cocaine, amphetamine, those things cause increases in dopamine in everybody that takes them.

所以有些人喜欢巧克力，当然有些人不喜欢，但总的来说，它会导致多巴胺增加；但是性、尼古丁、可卡因、安非他明，这些东西会导致每个服用它们的人体内的多巴胺增加。

Things like exercise, studying, hard work, working through a challenge in a relationship or working through something hard of any kind, that is going to be subjective as to how much dopamine will be released, and we will return to that subjective component in a little bit, but now you have a sense of how much dopamine can be evoked by different activities and by different substances.

像锻炼、学习、努力工作、解决关系中的挑战或解决任何类型的困难之类的事情，这对于释放多少多巴胺来说是主观的，我们稍后会回到主观成分，但现在你知道不同的活动和不同的物质可以唤起多少多巴胺。

Andrew Huberman:

安德鲁·休伯曼：

One that you might be wondering about is caffeine.

您可能想知道的一种是咖啡因。

I'm certainly drinking my caffeine today, and I do enjoy caffeine in limited quantities.

我今天确实喝了咖啡因，而且我确实喜欢少量的咖啡因。

I drink yerba maté and I drink coffee, and I love it.

我喝马黛茶和咖啡，我喜欢它。

Does it increase dopamine?

它会增加多巴胺吗？

Well, a little bit.

嗯，有一点。

Caffeine will increase dopamine to some extent, but it is pretty modest compared to the other things that I described.

咖啡因会在一定程度上增加多巴胺，但与我描述的其他东西相比，它是相当温和的。

Chocolate, sex, nicotine, cocaine, amphetamine, and so on.

巧克力、性、尼古丁、可卡因、安非他明等等。

However, there's a really interesting paper published in 2015.

然而，2015 年发表了一篇非常有趣的论文。

This is Volkow et al.

这是沃尔科夫等人。

You can look it up.

你可以查一下。

It's very easy to find.

很容易找到。

That showed that regular ingestion of caffeine, whether or not it's from coffee or otherwise, increases upregulation of certain dopamine receptors.

这表明，定期摄入咖啡因，无论是来自咖啡还是其他形式，都会增加某些多巴胺受体的上调。

So caffeine actually makes you able to experience more of dopamine's effects, because as I mentioned before, dopamine is vomited out into the synapse or its release volumetrically, but then it has to bind someplace and trigger those G-protein-coupled receptors, and caffeine increases the number, the density of those G-protein-coupled receptors.

所以咖啡因实际上让你能够体验更多多巴胺的作用，因为正如我之前提到的，多巴胺被吐出到突触中或按体积释放，但随后它必须结合在某个地方并触发那些 G 蛋白偶联受体，而咖啡因会增加这些 G 蛋白偶联受体的数量和密度。

Andrew Huberman:

安德鲁·休伯曼：

Now sitting back and thinking about that, you might think, oh, yeah, sometimes I'll notice people, at least in the old days that it used to be a cigarette and a cup of coffee, or when people drink alcohol, oftentimes they'll smoke, and it's well known that different compounds like alcohol and nicotine, or caffeine and nicotine, or certain behaviors and certain drugs can synergize to give bigger dopamine increases, and this is not terribly uncommon.

现在坐下来想一想，你可能会想，哦，是的，有时我会注意到人们，至少在过去，它曾经是一支香烟和一杯咖啡，或者当人们喝酒时，通常他们会吸烟，众所周知，不同的化合物，如酒精和尼古丁，或咖啡因和尼古丁，或某些行为和某些药物可以协同作用，使多巴胺增加更大，这并不少见。

There are a lot of people nowadays who, for instance, take preworkout energy drinks.

例如，现在有很多人在锻炼前服用能量饮料。

They'll drink a, I won't name names, but they'll drink a canned energy drink, or they'll drink a preworkout, and they'll try and get that big stimulation, that stimulant effect for the dopamine, the norepinephrine, that family of molecules that works together to make you motivated, and then they'll also exercise to try and get even more of a dopaminergic experience out of that workout.

他们会喝，我不会点名，但他们会喝罐装能量饮料，或者他们会喝锻炼前的饮料，他们会尝试获得大的刺激，对多巴胺、去甲肾上腺素的刺激作用，这些分子家族一起工作，让你有动力，然后他们也会锻炼，试图从锻炼中获得更多的多巴胺能体验。

Andrew Huberman:

安德鲁·休伯曼：

Sometimes it's also to perform better as well, of course, but as we'll talk about in a few minutes, that aspect, or that approach rather, of trying to just get your dopamine as high as you possibly can in order to get the most out of an experience, turns out to not be the best approach.

当然，有时也是为了表现得更好，但正如我们将在几分钟后讨论的那样，试图让多巴胺尽可能高以充分利用体验的这一方面或方法，事实证明并不是最好的方法。

And what you'll find as we talk about dopamine schedules is that layering together multiple things, substances and activities, that lead to big increases in dopamine actually can create pretty severe issues with motivation and energy right after those experiences, and even a couple days later.

当我们谈论多巴胺时间表时，你会发现，将多种事物、物质和活动叠加在一起，会导致多巴胺大幅增加，实际上会在这些经历之后甚至几天后造成非常严重的动机和能量问题。

So I'm not saying that people shouldn't take the occasional preworkout, if that's your thing, or drink a cup of coffee or two before working out now and again; some people really enjoy that.

因此，我并不是说人们不应该偶尔进行锻炼前（如果您喜欢的话），或者在锻炼前偶尔喝一两杯咖啡。有些人真的很喜欢这样。

I certainly do that every once in a while, but if you do it too often, what you'll find is that your capacity to release dopamine and your level of motivation and drive and energy overall will take a serious hit.

我当然偶尔会这样做，但如果你这样做太频繁，你会发现你释放多巴胺的能力以及你的动力、干劲和能量水平都会受到严重打击。

Andrew Huberman:

安德鲁·休伯曼：

Now, I've been alluding to this dopamine peaks versus dopamine baseline thing since the beginning of the episode.

现在，自本集开始以来，我一直在暗示多巴胺峰值与多巴胺基线的关系。

Talked about tonic and phasic release and so forth, but now let's really drill into what this means and how to leverage it for our own purposes.

谈到了补品和阶段性释放等等，但现在让我们真正深入探讨这意味着什么以及如何利用它来实现我们自己的目的。

In order to do that, let's take a step back and ask, Why would we have a dopamine system like this?

为了做到这一点，让我们退一步问，为什么我们会有这样的多巴胺系统？

Why would we have a dopamine system at all?

为什么我们会有多巴胺系统？

Well, we have to remember what our species' primary interest is.

好吧，我们必须记住我们物种的主要兴趣是什么。

Our species, like all species, has a main interest, and that's to make more of itself, and it's not just about sex and reproduction, it's about foraging for resources.

我们的物种，像所有物种一样，有一个主要兴趣，那就是让自己变得更多，这不仅仅是性和繁殖，而是关于寻找资源。

Resources can be food, it can be water, it can be salt, can be shelter, can be social connection.

资源可以是食物，可以是水，可以是盐，可以是住所，可以是社会联系。

Andrew Huberman:

安德鲁·休伯曼：

Dopamine is the universal currency of foraging and seeking, right?

多巴胺是觅食和寻找的通用货币，对吧？

We sometimes talk about motivation and craving, but what we mean in the evolutionary adaptive context, what we mean is foraging and seeking, seeking water, seeking food, seeking mates, seeking things that make us feel good and avoiding things that don't make us feel good, but in particular, seeking things that will provide sustenance and pleasure in the short term and will extend the species in the long term.

我们有时会谈论动机和渴望，但在进化适应的背景下，我们的意思是觅食和寻找，寻找水，寻找食物，寻找伴侣，寻找让我们感觉良好的东西，避免那些不让我们感觉良好的东西，但特别是，寻找能够在短期内提供生计和快乐并在长期内扩展物种的东西。

Andrew Huberman:

安德鲁·休伯曼：

Once we understand that dopamine is a driver for us to seek things, it makes perfect sense as to why it would have a baseline level and it would have peaks, and that the baseline and peaks would be related in some sort of direct way.

一旦我们了解多巴胺是我们寻求事物的驱动力，那么为什么它会有基线水平和峰值，并且基线和峰值将以某种直接方式相关，那就完全有道理了。

Here's what I mean by that.

这就是我的意思。

Let's say that you were not alive now, but you were alive 10,000 years ago and you woke up and you looked and you realized you had minimal water and you had minimal food left.

假设你现在已经不存在了，但一万年前你还活着，你醒来一看，发现你只剩下很少的水和剩下的食物了。

Maybe you have a child, maybe you have a partner, maybe you're in an entire village, but you realized that you need things, okay?

也许你有一个孩子，也许你有一个伴侣，也许你在整个村庄，但你意识到你需要一些东西，好吗？

You need to be able to generate the energy to go seek those things, and chances are there were dangers in seeking those things.

你需要能够产生能量去寻找那些东西，而在寻找那些东西的过程中很可能存在危险。

Yes, it could be saber-tooth tigers and things of that sort, but there are other dangers too.

是的，可能是剑齿虎之类的东西，但也有其他危险。

Andrew Huberman:

安德鲁·休伯曼：

There's the danger of a cut to your skin that could lead to infection.

皮肤有割伤的危险，可能会导致感染。

There's the danger of storms, there's the danger of cold.

有暴风雨的危险，有寒冷的危险。

There's the danger of leaving your loved ones behind.

存在离开亲人的危险。

So you go out and forage, right?

所以你出去觅食，对吗？

You could be hunting, you could be gathering, or you could be doing both.

你可能在狩猎，你可能在采集，或者你可能两者都做。

The going out and foraging process was, we are certain, driven by dopamine.

我们确信，外出和觅食的过程是由多巴胺驱动的。

I mean there's no fossil record of the brain, but these circuits have existed, we know, for tens of thousands, if not hundreds of thousands of years, and they are present in every animal, not just mammals, but even in little worms like C.

我的意思是，没有大脑的化石记录，但我们知道，这些回路已经存在了数万年，甚至数十万年，而且它们存在于每种动物中，不仅仅是哺乳动物，甚至也存在于像线虫这样的小蠕虫中。

elegans.

线虫。

The same process, it's mediated by dopamine.

同样的过程，它是由多巴胺介导的。

So dopamine drives you to go out and look for things, and then let's say you find a couple berries.

所以多巴胺驱使你出去寻找东西，然后假设你找到了一些浆果。

These ones are rotten, these ones are good.

这些是烂的，这些是好的。

Maybe you hunt an animal and kill it, or you find an animal that was recently killed and you decide to take the meat; you are going to achieve or I should say experience some sort of dopamine release.

也许你猎杀了一只动物并杀死了它，或者你发现了一只最近被杀死的动物，你决定拿走它的肉；你将会实现或者我应该说体验某种多巴胺的释放。

Andrew Huberman:

安德鲁·休伯曼：

You found the reward, that's great, but then it needs to return to some lower level.

你找到了奖励，这很好，但随后它需要回到较低的水平。

Why?

为什么？

Well, because if you just stayed there, you would never continue to forage for more.

好吧，因为如果你只是呆在那里，你将永远不会继续寻找更多。

It doesn't just increase your baseline and then stay there, it goes back down.

它不只是增加你的基线然后停留在那里，它还会下降。

And what's very important to understand is that it doesn't just go back down to the level it was before.

需要了解的非常重要的一点是，它不会只是回到之前的水平。

It goes down to a level below what it was before you went out seeking that thing.

它会下降到低于你出去寻找那个东西之前的水平。

Now, this is counterintuitive.

现在，这是违反直觉的。

We often think, oh, okay, I'm going to pursue the win.

我们经常想，哦，好吧，我要追求胜利。

All right, let's move this to modern day.

好吧，让我们把这个话题移到现代。

I'm going to run this marathon, I'm going to train for this marathon then you run the marathon, and you cross the finish line, you feel great and you would think, okay, now I'm set for the entire year.

我要跑这个马拉松，我要为这个马拉松进行训练，然后你跑马拉松，冲过终点线，你感觉很棒，你会想，好吧，现在我已经为全年做好准备了。

I'm going to feel so much better.

我会感觉好多了。

I'm going to feel this accomplishment in my body.

我会在我的身体里感受到这种成就感。

It's going to be so great, but that's not what happens.

这将会非常棒，但事实并非如此。

You might feel some of those things, but your level of dopamine has actually dropped below baseline.

您可能会感觉到其中一些事情，但您的多巴胺水平实际上已降至基线以下。

Andrew Huberman:

安德鲁·休伯曼：

Now, eventually it will ratchet back up, but two things are really important.

现在，它最终会回升，但有两件事非常重要。

First of all, the extent to which it drops below baseline is proportional to how high the peak was.

首先，它下降到基线以下的程度与峰值的高度成正比。

So if you cross the finish line pretty happy, it won't drop that much below baseline afterward.

因此，如果您非常高兴地冲过终点线，那么之后的成绩就不会低于基线太多。

If you cross the finish line ecstatic, well, a day or two later, you're going to feel quite a bit lower than you would otherwise.

如果你欣喜若狂地冲过终点线，一两天后，你会感觉比平时要低落很多。

You might not be depressed, because it depends on where that baseline was to begin with.

你可能不会感到沮丧，因为这取决于基线的起点。

But the so-called postpartum depression that people experience after giving birth or after some big win, a graduation or any kind of celebration, that postpartum drop in mood and affect and motivation is the drop in baseline dopamine.

但所谓的产后抑郁症是人们在分娩后或在重大胜利、毕业或任何形式的庆祝活动后经历的，产后情绪、情感和动机的下降是基线多巴胺的下降。

Andrew Huberman:

安德鲁·休伯曼：

This is very important to understand because this happens on very rapid time scales and it can last quite a long time.

理解这一点非常重要，因为这种情况发生的时间尺度非常快，并且可能持续相当长的时间。

It also explains the behavior that most of us are familiar with of engaging in something that we really enjoy: going to a restaurant that we absolutely love, or engaging in some way with some person that we really, really enjoy.

它还解释了我们大多数人所熟悉的参与我们真正喜欢的事情的行为：去我们绝对喜欢的餐厅，或者以某种方式与我们真正非常喜欢的人交往。

But if we continue to engage in that behavior over and over again, it kind of loses its edge.

但如果我们继续一遍又一遍地从事这种行为，它就会失去优势。

It starts to kind of feel less exciting to us.

我们开始感觉不那么令人兴奋了。

Some of us experience that drop in excitement more quickly and more severely than others, but everyone experiences that to some extent, and this has direct roots in these evolutionarily conserved circuits.

我们中的一些人比其他人经历了兴奋感下降得更快、更严重，但每个人都在某种程度上经历过这种情况，这与这些进化上保守的回路有着直接的根源。

Some of you may be hearing this and think, no, no, no, that's not how it works for me.

你们中有些人可能听到这个并想，不，不，不，这对我来说不是这样的。

I'm just riding higher and higher all the time.

我一直在骑得越来越高。

I love my kids.

我爱我的孩子们。

I love my job, I love school.

我热爱我的工作，我热爱学校。

I love wins.

我喜欢胜利。

I don't want losses.

我不想损失。

I agree.

我同意。

Andrew Huberman:

安德鲁·休伯曼：

We all feel good when we are achieving things, but oftentimes we are feeling good because we are layering in different aspects of life, consuming things and doing things that increase our dopamine, we're getting those peaks, but afterward, the drop in baseline occurs, and it always takes a little while to get back to our stable baseline.

当我们取得成就时，我们都会感觉良好，但通常我们感觉良好是因为我们在生活的不同方面进行分层，消费东西并做增加多巴胺的事情，我们达到了峰值，但之后基线出现下降，并且总是需要一段时间才能回到稳定的基线。

We really all have a sort of dopamine set point, and if we continue to indulge in the same behaviors, or even different behaviors, that increase our dopamine in these big peaks over and over and over again, we won't experience the same level of joy from those behaviors, or from anything at all.

我们确实都有一种多巴胺设定点，如果我们继续沉迷于相同的行为，甚至不同的行为，一遍又一遍地增加我们的多巴胺在这些大峰值中，我们就不会从这些行为或任何事情中体验到相同水平的快乐。

Now that has a name, it's called addiction, but even for people who aren't addicted, even for people who don't have an attachment to any specific substance or behavior, this drop below baseline after any peak in dopamine is substantial, and it governs whether or not we are going to feel motivated to continue to pursue other things.

现在它有了一个名字，叫做成瘾，但即使对于那些没有上瘾的人，即使对于那些对任何特定物质或行为没有依恋的人来说，在多巴胺达到峰值后，这种下降到基线以下的情况也是相当大的，它决定了我们是否有动力继续追求其他事情。

Andrew Huberman:

安德鲁·休伯曼：

Fortunately, there's a way to work with this such that we can constantly stay motivated, but also keep that baseline of dopamine at an appropriate healthy level.

幸运的是，有一种方法可以解决这个问题，这样我们就可以不断保持动力，同时也将多巴胺的基线保持在适当的健康水平。

A previous guest on the Huberman Lab podcast was Dr. Anna Lembke.

胡伯曼实验室播客的前一位嘉宾是安娜·莱姆克博士。

She's head of the Addiction Dual Diagnosis Clinic at Stanford, has this amazing book "Dopamine Nation: Finding Balance in the Age of Indulgence." If you haven't read the book, I highly encourage you to check it out, it's fantastic.

她是斯坦福大学成瘾双重诊断诊所的负责人，拥有这本精彩的书《多巴胺国家：在放纵时代寻找平衡》。如果你还没有读过这本书，我强烈建议你去看看，它太棒了。

The other terrific book about dopamine is "The Molecule of More," which is similar in some regard, but isn't so much about addiction, it's more about other types of behaviors.

另一本关于多巴胺的很棒的书是《更多的分子》，它在某些方面很相似，但与其说是关于成瘾，不如说是关于其他类型的行为。

Andrew Huberman:

安德鲁·休伯曼：

Both books really focus on these dopamine schedules and the relationship between these peaks and baselines of dopamine.

这两本书都真正关注这些多巴胺时间表以及这些多巴胺峰值和基线之间的关系。

In Dr. Lembke's book and when she was on the Huberman Lab podcast, and other podcasts, she's talked about this pleasure-pain balance, that when we seek something that we really like or we indulge in it, like eating a little piece of chocolate, if we really like chocolate, there's some pleasure, but then there's a little bit of pain that exceeds the amount of pleasure, and it's subtle, and we experience it as wanting more of that thing.

在 Lembke 博士的书中，当她在 Huberman Lab 播客和其他播客上时，她谈到了这种快乐与痛苦的平衡，即当我们寻求我们真正喜欢的东西或我们沉迷于它时，比如吃一小块巧克力，如果我们真的喜欢巧克力，就会有一些快乐，但也会有一点痛苦超过快乐的程度，而且是微妙的，我们会体验到想要更多的东西。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so there's a pleasure-pain balance, and I'm telling you that the pleasure and the pain are governed by dopamine to some extent.

好的，所以存在快乐与痛苦的平衡，我告诉你快乐和痛苦在某种程度上是由多巴胺控制的。

Well, how could that be, right?

嗯，怎么可能，对吧？

I said before, when you engage in an activity or when you ingest something that increases dopamine, the dopamine levels go up to a substantial degree with all the things I listed off.

我之前说过，当你从事一项活动或摄入一些会增加多巴胺的东西时，多巴胺水平会随着我列出的所有物质而大幅上升。

Where's the pain coming from?

疼痛从何而来？

Well, the pain is coming from the lack of dopamine that follows, and you now know what that lack of dopamine reflects.

嗯，疼痛来自于随之而来的多巴胺缺乏，现在你知道多巴胺缺乏反映了什么。

How do you know?

你怎么知道？

Well, earlier we were talking about how dopamine is released between neurons, and I mentioned two ways.

嗯，前面我们讨论了多巴胺如何在神经元之间释放，我提到了两种方式。

One is into the synapse, where it can activate the postsynaptic neuron, and the other was what I called volumetric release, where it is distributed more broadly, it's released out over a bunch of neurons.

一个是进入突触，它可以激活突触后神经元，另一个是我所说的体积释放，它的分布更广泛，它被释放到一堆神经元上。

In both cases, it's released from these things we call synaptic vesicles.

在这两种情况下，它都是从我们称为突触小泡的东西中释放出来的。

Andrew Huberman:

安德鲁·休伯曼：

Literally little bubbles — tiny, tiny little bubbles that contain dopamine, they get vomited out into the area or into the synapse.

字面上的小气泡——含有多巴胺的微小气泡，它们被吐到该区域或突触中。

Well, those vesicles get depleted.

好吧，这些囊泡会耗尽。

For the synaptic physiologists out there, we call this the readily releasable pool of dopamine.

对于突触生理学家来说，我们称之为易于释放的多巴胺池。

We can only deploy dopamine that is ready to be deployed, that's packaged in those little vesicles and ready to go.

我们只能部署已准备好部署的多巴胺，它被包装在那些小囊泡中并准备好使用。

It's like when you order a product and they say, "Out of stock until two months from now," well, it's not ready to be released.

这就像当您订购产品时，他们说“两个月后缺货”，那么，它还没有准备好发布。

Same thing with dopamine, there's a pool of dopamine that's synthesized, and you can only release the dopamine that's been synthesized.

与多巴胺一样，有一个合成的多巴胺池，你只能释放已经合成的多巴胺。

It's the readily releasable pool.

这是易于释放的池。

The pleasure-pain balance doesn't only hinge on the readily releasable pool of dopamine, but a big part of the pleasure-pain balance hinges on how much dopamine is there and how much is ready and capable of being released into the system.

快乐与痛苦的平衡不仅取决于容易释放的多巴胺池，而且快乐与痛苦的平衡很大一部分取决于多巴胺的存在量以及准备好并能够释放到系统中的多巴胺量。

Andrew Huberman:

安德鲁·休伯曼：

So now we've given some meat to this thing that we call the pleasure-pain balance, and now it should make perfect sense why if you take something or do something that leads to huge increases in dopamine, afterward your baseline should drop, because there isn't a lot of dopamine around to keep your baseline going.

所以现在我们已经给这个我们称之为快乐-痛苦平衡的东西提供了一些内容，现在应该完全有道理了，为什么如果你采取某种东西或做一些导致多巴胺大量增加的事情，之后你的基线应该下降，因为周围没有大量的多巴胺来维持你的基线。

Fortunately, most people do not experience or pursue enormous increases in dopamine leading to these severe drops in baseline.

幸运的是，大多数人并没有经历或追求多巴胺的大幅增加，从而导致基线严重下降。

Many people do however, and that's what we call addiction.

然而，很多人都会这样做，这就是我们所说的成瘾。

When somebody pursues a drug or an activity that leads to huge increases in dopamine, and now you understand that afterward, the baseline of dopamine drops because of depletion of dopamine, the readily releasable pool; the dopamine is literally not around to be released, and so people feel pretty lousy, and many people make the mistake of then going and pursuing the dopamine, evoking the dopamine-releasing activity or substance again, thinking mistakenly that it's going to bring up their baseline, it's going to give them that peak again.

当某人追求一种药物或一项导致多巴胺大量增加的活动时，现在你明白了，之后多巴胺的基线会因为多巴胺（易于释放的池）的耗尽而下降；多巴胺实际上不会被释放，所以人们感觉很糟糕，许多人犯了错误，然后去追求多巴胺，再次引发多巴胺释放活动或物质，错误地认为这会提高他们的基线，这会再次给他们带来峰值。

Andrew Huberman:

安德鲁·休伯曼：

Not only does it not give them a peak, their baseline gets lower and lower because they're depleting dopamine more and more and more, and we've seen this over and over again.

它不仅没有给他们一个峰值，他们的基线变得越来越低，因为他们消耗的多巴胺越来越多，我们已经一遍又一遍地看到这种情况。

When people get addicted to something, then they're not achieving much pleasure at all.

当人们对某件事上瘾时，他们根本不会获得太多快乐。

You can even see this with video games.

您甚至可以通过视频游戏看到这一点。

People will play a video game, they love it, it's super exciting to them, and then they'll keep playing and playing and playing, and either one of two things happens, typically both.

人们会玩电子游戏，他们喜欢它，这对他们来说非常令人兴奋，然后他们会继续玩，玩，玩，然后两件事中的任何一件都会发生，通常两者都会发生。

First of all, I always say addiction is a progressive narrowing of the things that bring you pleasure.

首先，我总是说成瘾是逐渐缩小给你带来快乐的事物。

So oftentimes what will happen is the person only has excitement and can achieve dopamine release to the same extent doing that behavior and not other behaviors, and so they start losing interest in school, they start losing interest in relationships, they start losing interest in fitness and well-being, and it depletes their life.

通常会发生的情况是，一个人只有做出这种行为而不是其他行为时才会感到兴奋，并且可以达到相同程度的多巴胺释放，因此他们开始对学校失去兴趣，他们开始失去对人际关系的兴趣，他们开始失去对健身和幸福的兴趣，这耗尽了他们的生命。

Andrew Huberman:

安德鲁·休伯曼：

And eventually what typically happens is they will stop getting dopamine release from that activity as well, and then they drop into a pretty serious depression.

最终通常发生的情况是，他们也将停止从该活动中释放多巴胺，然后陷入相当严重的抑郁症。

And this can get very severe and people have committed suicide from these sorts of patterns of activity.

这种情况可能会变得非常严重，人们会因为这些活动模式而自杀。

But what about the more typical scenario?

但更典型的场景呢？

What about this scenario of somebody who is really good at working during the week, they exercise during the week, they drink on the weekends?

如果一个人在工作日非常擅长工作，他们在工作日锻炼身体，他们在周末喝酒，那么这种情况又如何呢？

Well, that person is only consuming alcohol maybe one or two nights a week, but oftentimes that same person will be spiking their dopamine with food during the middle of the week.

好吧，这个人可能每周只喝酒一两个晚上，但通常同一个人会在一周的中间通过食物来增加多巴胺。

Now we all have to eat, and it's nice to eat foods that we enjoy.

现在我们都必须吃饭，吃我们喜欢的食物真是太好了。

I certainly do that.

我当然这样做。

I love food, in fact.

事实上，我喜欢食物。

But let's say they're eating foods that really evoke a lot of dopamine release in the middle of the week.

但假设他们吃的食物确实会在周中引起大量多巴胺释放。

Andrew Huberman:

安德鲁·休伯曼：

They're drinking one or two days on the weekend.

他们周末会喝一两天。

They are one of these work hard, play hard types.

他们是努力工作、尽情玩乐的类型之一。

So they're swimming a couple miles in the ocean in the middle of the week, as well.

所以他们也会在本周中旬在海里游泳几英里。

They're going out dancing once on the weekend.

他们周末要出去跳舞一次。

Sounds like a pretty balanced life, as I describe it.

正如我所描述的，听起来是一种相当平衡的生活。

Well, here's the problem.

嗯，问题来了。

The problem is that dopamine is not just evoked by one of these activities.

问题是多巴胺不仅仅由这些活动之一引起。

Dopamine is evoked by all of these activities, and dopamine is one currency of craving, motivation, and desire and pleasure.

所有这些活动都会引发多巴胺，而多巴胺是渴望、动机、欲望和快乐的一种货币。

There's only one currency.

只有一种货币。

So even though if you look at the activities, you'd say, well, it's just on the weekends, or this thing is only a couple times a week.

因此，即使你查看这些活动，你也会说，好吧，这只是在周末，或者这种事情每周只有几次。

If you looked at dopamine simply as a function, as a chemical function of peaks and baseline, it might make sense why this person, after several years of work hard, play hard, would say, yeah, I'm feeling kind of burned out.

如果你把多巴胺简单地看作一种函数，一种峰值和基线的化学函数，那么这个人在努力工作、努力玩耍几年后会说，是的，我感觉有点精疲力尽，这可能是有道理的。

Andrew Huberman:

安德鲁·休伯曼：

I'm just not feeling like I have the same energy that I did a few years ago.

我只是感觉自己不像几年前那样有精力了。

And of course, there are age-related reasons why people can experience drops in energy, but oftentimes what's happening is not some sort of depletion in cellular metabolism that's related to aging, what's happening is they're spiking their dopamine through so many different activities throughout the week that their baseline is progressively dropping.

当然，人们会经历能量下降的原因与年龄有关，但通常发生的情况并不是与衰老相关的细胞新陈代谢的某种消耗，而是他们在一周内通过许多不同的活动来增加多巴胺，以至于他们的基线逐渐下降。

And in this case, it can be very subtle, it can be very, very subtle, and that's actually a very sinister function of dopamine, we could say, which is that it can often drop in imperceptible ways, but then once it reaches a threshold of low dopamine, we just feel like, hmm, we can't really get pleasure from anything anymore.

在这种情况下，它可以非常微妙，它可以非常非常微妙，这实际上是多巴胺的一个非常险恶的功能，我们可以说，它经常会以难以察觉的方式下降，但是一旦它达到低多巴胺的阈值，我们就会感觉，嗯，我们不能再真正从任何事情中获得快乐了。

What used to work doesn't work anymore.

以前有用的东西现在不再有用了。

So it starts to look a lot like the more severe addictions, or the more acute addictions, to things like cocaine and amphetamine, which lead to these big increases, these big spikes in dopamine and then these very severe drops in the baseline.

因此，它开始看起来很像对可卡因和安非他明等更严重的成瘾，或更严重的成瘾，这会导致多巴胺的大幅增加，多巴胺的大幅上升，然后基线的严重下降。

Andrew Huberman:

安德鲁·休伯曼：

Now, of course, we all should engage in activities that we enjoy.

当然，现在我们都应该从事我们喜欢的活动。

I certainly do, everybody should.

我当然愿意，每个人都应该这样做。

A huge part of life is pursuing activities and things that we enjoy.

生活的很大一部分是追求我们喜欢的活动和事物。

The key thing is to understand this relationship between the peaks and the baseline and to understand how they influence one another, because once you do that, you can start to make really good choices in the short run, and in the long run, to maintain your level of dopamine baseline, maybe even raise that level of dopamine baseline and still get those peaks and still achieve those feelings of elevated motivation, elevated desire and craving.

关键是要了解峰值和基线之间的这种关系，并了解它们如何相互影响，因为一旦你这样做了，你就可以在短期内开始做出真正好的选择，从长远来看，可以维持你的多巴胺基线水平，甚至可能提高多巴胺基线水平，但仍然可以获得这些峰值，并且仍然能够获得更高的动力、更高的欲望和渴望的感觉。

Because again, those peaks and having a sufficiently healthy, high level of dopamine baseline are what drove the evolution of our species, and they're really what drive the evolution of anyone's life progression too.

因为这些峰值和足够健康、高水平的多巴胺基线是推动我们物种进化的因素，而且它们确实也是推动任何人生命进程进化的因素。

So they're a good thing.

所以它们是一件好事。

Dopamine is a good thing.

多巴胺是个好东西。

Andrew Huberman:

安德鲁·休伯曼：

Just very briefly, because it was also covered in the interview episode I did with Anna Lembke about addiction.

只是非常简单，因为我在与安娜·莱姆克（Anna Lembke）就成瘾问题进行的采访中也谈到了这一点。

Some of you might be asking, "What should I do if I experience a drop in my baseline level of dopamine because of engagement with some activity, or some substance, that led to big peaks?" Just to put some color, an example on this: a few episodes ago, I talked about a friend who I've known a long time, she's actually the child of a friend who has basically become addicted to video games.

你们中的一些人可能会问，“如果我的多巴胺基线水平因参与某些活动或某种物质而导致大幅峰值而下降，我该怎么办？”举个例子来说明一下：几集前，我谈到了一个我认识很久的朋友，她实际上是一个基本上沉迷于电子游戏的朋友的孩子。

He decided, actually after seeing that episode with Anna, to do a 30-day complete fast from phone, from video games and from social media of all kinds.

事实上，在看到与安娜的那一集之后，他决定进行 30 天的彻底禁食，不使用手机、电子游戏和各种社交媒体。

He's now at day 29, he's really accomplished this.

他现在已经第 29 天了，他确实做到了这一点。

Not incidentally, his levels of concentration, his overall mood are up.

并非偶然，他的注意力水平和整体情绪都提高了。

He's doing far, far better.

他做得好多了。

What he did is hard; in particular, the first 14 days is really hard, but the way that you replenish the releasable pool of dopamine is to not engage in these dopaminergic-seeking behaviors.

他所做的事是艰难的；特别是，前 14 天确实很艰难，但补充可释放的多巴胺池的方法是不要从事这些寻求多巴胺能的行为。

Andrew Huberman:

安德鲁·休伯曼：

Because remember, typically people arrive at a place where they want to stop engaging in these behaviors, or ingesting substances, when that dopamine is depleted, when they're not getting the same lift.

因为请记住，当多巴胺耗尽，当他们得不到同样的提升时，通常人们会到达一个他们想要停止从事这些行为或摄入物质的地方。

In his case, he was feeling depressed.

就他而言，他感到沮丧。

He thought he had ADHD.

他认为自己患有多动症。

They were starting to treat it as ADHD.

他们开始将其视为多动症。

And certainly there are people out there who have ADHD, but what he found was that his levels of concentration are back.

当然，有些人患有多动症，但他发现他的注意力水平又恢复了。

He does not need to be treated for ADHD.

他不需要接受多动症治疗。

And actually, the psychiatrist wondered if he did prior to this video game, social media fast.

事实上，精神科医生想知道他在玩这款电子游戏之前是否快速社交媒体。

He's feeling good, he's exercising again.

他感觉很好，又开始锻炼了。

I'm not making this up, this is really a very specific but very relevant example of how the dopamine system can replenish itself.

这不是我编造的，这确实是一个非常具体但非常相关的例子，说明多巴胺系统如何自我补充。

Of course, if there's a clinical need for ADHD treatment, by all means pursue that.

当然，如果临床需要多动症治疗，请务必追求。

But I think a lot of ADHD does go misdiagnosed because of this depletion in dopamine that occurs because of overindulgence in other activities and the drop in baseline.

但我认为很多多动症确实会被误诊，因为多巴胺的消耗是由于过度沉迷于其他活动和基线下降而发生的。

Andrew Huberman:

安德鲁·休伯曼：

So for anyone that's experienced a real drop in baseline, who has addictive tendencies, whether or not they're behaviors or substances, that is always going to be the path forward is going to be either cold turkey or through some sort of tapering to limit interactions with what would otherwise be the dopamine-evoking behavior or substance.

因此，对于任何经历过基线真正下降的人，有成瘾倾向的人，无论是行为还是物质，前进的道路总是要么是冷火鸡，要么是通过某种逐渐减少的方式来限制与原本会引发多巴胺的行为或物质的相互作用。

So let's talk about the optimal way to engage in activities, or to consume things, that evoke dopamine.

那么，让我们来谈谈参与激发多巴胺的活动或消费事物的最佳方式。

And by no means am I encouraging people to take drugs of abuse.

我绝不鼓励人们滥用药物。

I would not do that, I am not doing that, but some of the things on these lists of dopamine-evoking activities are things like chocolate, coffee — even if it's indirect; sex and reproduction, provided it's healthy, consensual, context-appropriate, age-appropriate, species-appropriate, of course, is central to our evolution and progression as a species.

我不会那样做，我不会那样做，但是这些引发多巴胺的活动清单上的一些东西是像巧克力、咖啡这样的东西——即使它是间接的；性和生殖，只要是健康的、双方同意的、适合环境、适合年龄、适合物种的，当然是我们作为一个物种进化和进步的核心。

Andrew Huberman:

安德鲁·休伯曼：

So certain things like cocaine, amphetamine, I will put in the classification of bad; I'm willing to do that, and other things are part of life: food, exercise, if that evokes your dopamine, how are we supposed to engage with these dopamine-evoking activities in ways that are healthy and beneficial for us?

所以某些东西，比如可卡因、安非他明，我会把它们归入不好的类别；我愿意这样做，其他事情也是生活的一部分：食物、锻炼，如果这些能唤起你的多巴胺，我们应该如何以健康且有益的方式参与这些唤起多巴胺的活动？

How do we achieve these peaks, which are so essential to our well-being and experience of life, without dropping our baseline?

我们如何在不降低基线的情况下实现这些对我们的幸福和生活体验至关重要的峰值？

And the key lies in intermittent release of dopamine.

而关键在于多巴胺的间歇性释放。

The real key is to not expect or chase high levels of dopamine release every time we engage in these activities.

真正的关键是不要期望或追求每次我们从事这些活动时都会释放高水平的多巴胺。

Andrew Huberman:

安德鲁·休伯曼：

Intermittent reward schedules are the central schedule by which casinos keep you gambling, the central schedule by which elusive partners or potential partners keep you texting and pursuing on either side of the relationship.

间歇性奖励计划是赌场让你继续赌博的核心计划，也是难以捉摸的合作伙伴或潜在合作伙伴让你在关系的任何一方发短信和追求的核心计划。

Intermittent schedules are the way that the Internet and social media, and all highly engaging activities, keep you motivated and pursuing.

间歇性的日程安排是互联网和社交媒体以及所有高度吸引人的活动让您保持动力和追求的方式。

And we can take this back to our evolutionary adaptive scenario where you are out there looking for water, looking for food.

我们可以把这带回到我们的进化适应性场景，你在那里寻找水，寻找食物。

Not every trail, not every pursuit, not every hunch about where the animals will be, where the food will be, where the berries will be, not every single one of those played out.

不是每一条踪迹，不是每一次追求，不是每一次关于动物将在哪里、食物将在哪里、浆果将在哪里的预感，并不是每一个都被发挥出来。

There's something called dopamine reward prediction error.

有一种叫做多巴胺奖励预测错误的东西。

When we expect something to happen, we are highly motivated to pursue it.

当我们期待某件事发生时，我们就会非常积极地去追求它。

If it happens, great, we get the reward.

如果它发生了，那就太好了，我们会得到奖励。

The reward comes in various chemical forms, including dopamine, and we are more likely to engage in that-

奖励以各种化学形式出现，包括多巴胺，我们更有可能参与其中——

Andrew Huberman:

安德鲁·休伯曼：

...

...

forms including dopamine, and we are more likely to engage in that behavior again.

包括多巴胺在内的形式，我们更有可能再次从事这种行为。

This is the basis of casino gambling.

这是赌场赌博的基础。

This is how they keep you going back again and again and again, even though on average the house really does win.

这就是他们让你一次又一次回来的原因，尽管平均而言，赌场确实赢了。

You can transplant that example to any number of different pleasureful activities.

您可以将该示例移植到任意数量的不同的愉快活动中。

If you're not a gambler and that doesn't appeal to you, I have to imagine there's something that appeals to you, something that you do repeatedly because you enjoy it, and almost inevitably it's because there's an intermittent schedule.

如果你不是赌徒并且这对你没有吸引力，我必须想象有一些东西对你有吸引力，一些你因为喜欢而反复做的事情，而且几乎不可避免的是因为有一个间歇性的时间表。

There's an intermittent schedule by which dopamine sometimes arrives, sometimes a little bit, sometimes a lot, sometimes a medium amount.

多巴胺有时会出现，有时一点点，有时很多，有时中等量，有一个间歇性的时间表。

Okay?

好的？

Andrew Huberman:

安德鲁·休伯曼：

That intermittent reinforcement schedule is actually the best schedule to export to other activities.

间歇性强化计划实际上是导出到其他活动的最佳计划。

How do you do that?

你是怎么做到的？

Well, first of all, if you are engaged in activities, school, sport, relationship, et cetera, where you experience a win, you should be very careful about allowing yourself to experience huge peaks in dopamine unless you're willing to suffer the crash that follows and waiting a period of time for it to come back up.

好吧，首先，如果你从事活动、学校、体育、人际关系等等，你经历了胜利，你应该非常小心，不要让自己经历多巴胺的巨大峰值，除非你愿意承受随之而来的崩溃，并等待一段时间让它恢复。

What would this look like in the practical sense?

从实际意义上讲，这会是什么样子？

Well, let's say you are somebody who really does enjoy exercise, or let's say you're somebody who kind of likes exercise but forces yourself to do it, but you make it pleasureful by giving yourself your favorite cup of coffee first, or maybe taking a preworkout drink, or taking an energy drink, or listening to your favorite music, and then you're in the gym and you're listening to your music.

好吧，假设你是一个真正喜欢运动的人，或者假设你是一个喜欢运动但强迫自己去做的人，但是你通过先给自己喝一杯你最喜欢的咖啡，或者喝一杯运动前饮料，或者喝一杯能量饮料，或者听你最喜欢的音乐，然后你在健身房里听你的音乐，让运动变得愉快。

That all sounds great, right?

这一切听起来都很棒，对吧？

Andrew Huberman:

安德鲁·休伯曼：

Well, it is great, except that by layering together all these things to try and achieve that dopamine release and by getting a big peak in dopamine, you're actually increasing the number of conditions required to achieve pleasure from that activity again.

嗯，这很棒，除了通过将所有这些事情叠加在一起来尝试实现多巴胺释放并通过获得多巴胺的大峰值，您实际上增加了再次从该活动中获得乐趣所需的条件数量。

And so there is a form of this where sometimes you do all the things that you love to get the optimal workout.

所以有一种形式，有时你会做所有你喜欢的事情来获得最佳的锻炼效果。

You listen to your favorite music.

你听你最喜欢的音乐。

You go at your favorite time of day.

您可以在一天中最喜欢的时间去。

You have your preworkout drink, if that's your thing.

如果你喜欢的话，你可以喝锻炼前饮料。

You do all the things that give you that best experience of the workout for you.

您所做的所有事情都能为您带来最佳的锻炼体验。

But there's also a version of this where sometimes you don't do the dopamine-enhancing activities.

但也有一个版本，有时你不进行多巴胺增强活动。

You don't ingest anything to increase your dopamine.

您不会摄入任何东西来增加多巴胺。

You just do the exercise.

你只要做练习就可以了。

Andrew Huberman:

安德鲁·休伯曼：

You don't do the exercise and expect dopamine to arrive through some, what we call, exogenous source as well.

你不会在做练习时期望多巴胺也通过一些我们所说的外源来到达。

You might think, "Well, that sounds lame.

你可能会想：“嗯，这听起来很蹩脚。

I want to continue to enjoy exercising." Ah, but that's exactly the point.

我想继续享受锻炼的乐趣。”啊，但这正是重点。

If you want to maintain motivation for school, exercise, relationships, or pursuits of any duration and kind, the key thing is to make sure that the peak in dopamine, if it's very high, doesn't occur too often, and if something does occur very often, that you vary how much dopamine you experience with each engagement in that activity.

如果你想保持学习、锻炼、人际关系或任何持续时间和类型的追求的动力，关键是要确保多巴胺的峰值（如果它非常高）不会经常发生，如果某件事确实经常发生，你要改变每次参与该活动时所经历的多巴胺的量。

Andrew Huberman:

安德鲁·休伯曼：

Now, some activities naturally have this intermittent property woven into them, right?

现在，有些活动自然而然地融入了这种间歇性属性，对吗？

We sometimes have classes that we like and other classes we don't like.

我们有时有自己喜欢的课程，也有自己不喜欢的课程。

We don't always get straight A's.

我们并不总是获得全A。

Sometimes we don't get rewarded with the outcome that we would like.

有时我们并没有得到我们想要的结果。

We don't always have the perfect relationship outcome.

我们并不总是能得到完美的关系结果。

But understand that your ability to experience motivation and pleasure for what comes next is dictated by how much motivation and pleasure and dopamine you experienced prior.

但要明白，你对接下来的事情体验动力和快乐的能力取决于你之前经历过多少动力、快乐和多巴胺。

The reason I can't give a very specific protocol, like delete dopamine or lower dopamine every third time, is that that wouldn't be intermittent.

我无法给出非常具体的方案（例如每三次删除多巴胺或降低多巴胺）的原因是，这不会是间歇性的。

The whole basis of intermittent reinforcement is that you don't really have a specific schedule of when dopamine is going to be high and when dopamine is going to be low and when dopamine is going to be medium.

间歇性强化的整个基础是，你并没有一个具体的时间表来确定何时多巴胺会很高，什么时候多巴胺会很低，什么时候多巴胺会中等。

That's a predictable schedule, not a random intermittent schedule.

这是一个可预测的时间表，而不是一个随机的间歇性时间表。

Andrew Huberman:

安德鲁·休伯曼：

So do like the casinos do, it certainly works for them, and for activities that you would like to continue to engage in over time, whatever those happen to be, start paying attention to the amount of dopamine and excitement and pleasure that you achieve with those and start modulating that somewhat at random.

所以，就像赌场一样，它当然对他们有用，对于你想继续参与一段时间的活动，无论发生什么，开始关注多巴胺的量以及你通过这些活动获得的兴奋和快乐，并开始随机调节。

That might be removing some of the dopamine-releasing chemicals that you might take prior.

这可能会去除您之前可能服用的一些释放多巴胺的化学物质。

Maybe you remove them every time, but then every once in a while you introduce them.

也许你每次都会删除它们，但每隔一段时间你就会引入它们。

Maybe it involves sometimes doing things socially, that you enjoy doing socially, sometimes doing the same thing, but alone.

也许有时涉及到社交活动，您喜欢社交活动，有时做同样的事情，但独自一人。

There are a lot of different ways to do this.

有很多不同的方法可以做到这一点。

There are a lot of different ways to approach this, but now knowing what you know about peaks and baselines in dopamine, and understanding how important it is not just to achieve peaks but to maintain that baseline at a healthy level, it should be straightforward for you to implement these intermittent schedules.

有很多不同的方法可以解决这个问题，但现在知道了您对多巴胺的峰值和基线的了解，并了解了不仅达到峰值而且将基线维持在健康水平的重要性，您应该可以轻松地实施这些间歇性计划。

Andrew Huberman:

安德鲁·休伯曼：

For those of you that are begging for more specificity, we can give you a tool.

对于那些寻求更多具体信息的人，我们可以为您提供一个工具。

One would be you can flip a coin before engaging in any of these types of activities and decide whether or not you are going to allow other dopamine-supportive elements to go, for instance, into the gym with you.

其中之一是，您可以在参与任何此类活动之前抛一枚硬币，然后决定是否允许其他多巴胺支持元素进入，例如，和您一起去健身房。

Are you going to listen to music or not?

你到底要不要听音乐？

If you enjoy listening to music, well then flip a coin, and if it comes up heads, bring the music in.

如果你喜欢听音乐，那么就抛一枚硬币，如果正面朝上，就把音乐带进来。

If it comes up tails, don't.

如果出现反面，就不要。

Okay?

好的？

Sounds like you are undercutting your own progress, but actually you are serving your own progress both short term and long term by doing that.

听起来你正在削弱自己的进步，但实际上，你这样做是在为自己的短期和长期进步服务。

Now, the smartphone is a very interesting tool for dopamine, in light of all this.

鉴于这一切，现在智能手机是多巴胺的一个非常有趣的工具。

It's extremely common nowadays to see people texting and doing selfies, and communicating in various ways, listening to podcasts, listening to music, doing all sorts of things while they engage in other activities, or going to dinner and texting other people, or making plans, sharing information.

如今，人们发短信和自拍，以各种方式进行交流，听播客，听音乐，在从事其他活动的同时做各种各样的事情，或者去吃饭，给其他人发短信，或者制定计划，分享信息，这是非常常见的。

Andrew Huberman:

安德鲁·休伯曼：

That's all wonderful, it gives depth and richness and color to life, but it isn't just about our distracted nature when we're engaging with the phone, it's also a way of layering in dopamine.

这一切都很棒，它给生活带来了深度、丰富性和色彩，但这不仅仅是我们在使用手机时分心的本性，它也是多巴胺分层的一种方式。

And it's no surprise that levels of depression and lack of motivation are really on the increase.

抑郁和缺乏动力的程度确实在增加，这并不奇怪。

Everything that we've talked about until now sets up an explanation, or an interpretation, of why interacting with digital technology can potentially lead to disruptions or lowering in baseline levels of dopamine.

到目前为止，我们所讨论的一切都解释了为什么与数字技术交互可能会导致多巴胺基线水平的破坏或降低。

I can use a personal example for this.

我可以用一个个人例子来说明这一点。

I happen to really enjoy working out.

我碰巧非常喜欢锻炼。

I've always really enjoyed it.

我一直很喜欢它。

But in recent years, I noticed that if I was bringing my phone to my workouts, then not only was I a little bit more distracted and not focusing on what I was doing as much as I could have or should have, but also I started to lose interest in what I was doing.

但近年来，我注意到，如果我带着手机去锻炼，那么我不仅会更加分心，无法专注于我本可以或应该做的事情，而且我开始对自己正在做的事情失去兴趣。

It wasn't as pleasureful.

事情并不那么令人愉快。

I would feel like it just didn't have the same kind of oomph, and I was beginning to question my motivation.

我觉得它没有同样的魅力，我开始质疑我的动机。

Andrew Huberman:

安德鲁·休伯曼：

As I started learning more about this relationship between the peaks and the baselines in dopamine, what I realized was that some time ago I probably experienced an incredible increase in the amount of dopamine during one of my workouts, because I enjoy working out and I enjoy listening to music.

当我开始更多地了解多巴胺峰值和基线之间的关系时，我意识到不久前我可能在一次锻炼中经历了多巴胺含量令人难以置信的增加，因为我喜欢锻炼并且喜欢听音乐。

I also enjoy listening to podcasts.

我也喜欢听播客。

I also enjoy communicating with people.

我也喜欢与人交流。

Those are all wonderful pursuits, but I had layered in too many of them too many times, and then it essentially wasn't working for me anymore, much in the same way a drug wouldn't work for somebody who takes it repeatedly, because their baseline of dopamine is dropping.

这些都是美妙的追求，但我已经把其中的太多太多次叠加起来，然后它基本上不再对我起作用，就像药物对反复服用的人不起作用一样，因为他们的多巴胺基线正在下降。

So at least for this calendar year, I've made a rule for myself, which is I don't allow my phone into my workouts at all.

所以至少在今年，我给自己定了一条规则，那就是我根本不允许手机参与我的锻炼。

Andrew Huberman:

安德鲁·休伯曼：

No music, at least not from the phone.

没有音乐，至少手机里没有。

It can be in the room.

它可以在房间里。

I might listen to a podcast in the room, but I don't listen to anything or engage in anything on my phone, no texting whatsoever, and most of the time I just don't even bring it with me for that period of time.

我可能会在房间里听播客，但我不会在手机上听任何东西或参与任何事情，也不会发任何短信，而且大多数时候我什至在那段时间都不带手机。

It's only a short period of time.

这只是很短的一段时间。

I'm not training that often.

我不经常训练。

This is something that I think has been misinterpreted as people can't be alone now.

我认为这被误解了，因为人们现在不能独自一人。

People talk about, oh, they can't walk across the street, or they can't go anywhere, ride the bus, can't be on the plane without being in contact.

人们谈论，哦，他们不能步行过马路，或者他们不能去任何地方，不能乘坐公共汽车，不能在没有联系的情况下乘坐飞机。

They can't handle just their thoughts.

他们不能只处理自己的想法。

I don't think that's really what's going on.

我认为事实并非如此。

I think what's happened is that we achieved the great dopamine increase that comes from this incredible thing, which I personally enjoy being able to communicate by phone, by text, and exchange pictures and send links, and these kinds of things, social media.

我认为发生的事情是，我们实现了多巴胺的大幅增加，这来自于这个令人难以置信的事情，我个人很喜欢能够通过电话、文本、交换图片和发送链接以及社交媒体等方式进行交流。

Andrew Huberman:

安德鲁·休伯曼：

But then what happens is it doesn't have that same fulfilling aspect to it, and it tends to remove the excitement and the pleasure of the very activities that we are engaged in.

但接下来发生的事情是，它没有同样令人满意的一面，而且它往往会消除我们所从事的活动的兴奋和乐趣。

So I know this is a hard one for many people, but I do invite you to try removing multiple sources of dopamine release, or what used to be multiple sources of dopamine release, from activities that you want to continue to enjoy or that you want to enjoy more, and now you understand the biological mechanisms that would underlie a statement like that.

所以我知道这对很多人来说都是困难的，但我确实邀请你尝试从你想继续享受或你想更多享受的活动中消除多巴胺释放的多种来源，或者过去是多巴胺释放的多种来源，现在你了解了类似声明背后的生物机制。

It takes a little bit of working with.

这需要一点点工作。

I know it can be challenging in the first week or so of not engaging with the phone during any kind of workout.

我知道在第一周左右的时间里，在任何类型的锻炼中不使用手机都会很有挑战性。

That actually was really tough, but now I'm back to a place where I enjoy it that much more.

这实际上真的很艰难，但现在我回到了一个我更喜欢它的地方。

I also feel as if I conquered something in terms of the circuitry related to dopamine.

我还感觉好像我在与多巴胺相关的电路方面征服了一些东西。

Andrew Huberman:

安德鲁·休伯曼：

I now understand why something that I enjoyed so much had become less pleasureful for me, and there's a deep, deep satisfaction that comes from understanding, okay, there wasn't anything wrong with me or what I was doing, or anything at all.

我现在明白为什么我如此喜欢的事情对我来说变得不那么愉快了，并且有一种深深的满足感来自于理解，好吧，我或我正在做的事情没有任何问题，或者根本没有任何问题。

It was just there was something wrong with the approach I was taking, which was layering in all these sources of dopamine and dropping my baseline.

只是我所采取的方法出了问题，这种方法将所有这些多巴胺来源分层并降低了我的基线。

For this very same reason, I caution people against using stimulants every time they study, or every time they work out, or every time that they do anything that they would like to continue to enjoy and be motivated at.

出于同样的原因，我警告人们不要在每次学习、每次锻炼或每次做任何他们想继续享受和受到激励的事情时使用兴奋剂。

There's one exception which is caffeine, because I mentioned before, if you like caffeine, that actually could be a good thing for your dopamine system because it does upregulate these D2, D3 receptors, so it actually makes whatever dopamine is released by that activity more accessible or more functional within the biochemistry in the pathways of your brain and body.

有一个例外，那就是咖啡因，因为我之前提到过，如果您喜欢咖啡因，那实际上对您的多巴胺系统可能是一件好事，因为它确实会上调这些 D2、D3 受体，因此它实际上使该活动释放的多巴胺在您的大脑和身体通路的生物化学中更容易获得或更有效。

Andrew Huberman:

安德鲁·休伯曼：

However, a number of energy drinks and, in particular, preworkouts, contain things that are precursors to dopamine, and on their own, even if you didn't engage in the activity, would cause the release of dopamine to a substantial degree.

然而，许多能量饮料，特别是运动前饮料，都含有多巴胺的前体物质，即使您没有参加该活动，它们本身也会导致大量多巴胺的释放。

They do cause the release of dopamine to a substantial degree, and over time that will deplete your dopamine.

它们确实会在很大程度上导致多巴胺的释放，随着时间的推移，这会耗尽你的多巴胺。

So energy drinks, preworkout drinks, drugs of various kinds that people take to study and pay attention.

因此人们研究和关注的能量饮料、运动前饮料、各种药物。

We talked about some of these for the ADHD episode, things like Adderall, Ritalin, armodafinil, modafinil, taken repeatedly over time will reduce the level of satisfaction and joy that you get from the activities you engage in while under the influence of those compounds.

我们讨论了 ADHD 中的一些药物，例如阿得拉、利他林、阿莫达非尼、莫达非尼，随着时间的推移反复服用，会降低您在这些化合物的影响下从事的活动所获得的满足感和快乐程度。

I'm not trying to demonize those compounds for their clinical use.

我并不是想妖魔化这些化合物的临床用途。

What I'm saying is taking stimulants and then engaging in activities that you would like to continue to feel pleasureful is undercutting the process.

我的意思是服用兴奋剂，然后从事你想继续感到快乐的活动，这会削弱这个过程。

And inevitably, it might not happen tomorrow, might not happen in a month, but inevitably you will have challenges with motivation and drive related to those activities.

不可避免的是，它可能不会在明天发生，也可能不会在一个月内发生，但不可避免地你会遇到与这些活动相关的动力和动力的挑战。

Andrew Huberman:

安德鲁·休伯曼：

Now, some people can keep it right in check.

现在，有些人可以控制住它。

They can just do the one can of the energy drink, or they only do their preworkout before really hard days, for instance.

例如，他们可以只喝一罐能量饮料，或者只在真正艰难的日子之前进行预锻炼。

More power to you.

给你更多的力量。

I actually do that sometimes, frankly.

坦白说，我有时确实会这么做。

But people who are trying to get into that peak, super motivated, driven, driven state, really focused every time they engage in an activity, you are absolutely undercutting the process and you are undermining your ability to stay motivated and focused.

但是，如果人们试图进入巅峰状态，超级有动力，有动力，有动力，每次从事某项活动时都非常专注，那么你绝对会削弱这个过程，并且会破坏你保持动力和专注的能力。

So just as we talked about intermittent reward schedules a moment ago, intermittent spiking of dopamine, if you do it at all, is definitely the way to go, and chronically trying to spike your dopamine in order to enhance your motivation, focus and drive will absolutely undermine your motivation, focus and drive in the long run.

因此，正如我们刚才谈到的间歇性奖励计划一样，间歇性地增加多巴胺（如果你真的这样做的话）绝对是正确的选择，而长期试图增加多巴胺以增强你的动力、注意力和动力，从长远来看绝对会破坏你的动力、注意力和动力。

Andrew Huberman:

安德鲁·休伯曼：

Ingestion of caffeine is somewhat of an exception among the other examples of things I've mentioned to avoid before what would otherwise be dopamine-increasing activities, because again, caffeine can increase the density and the efficacy of these dopamine receptors.

在我之前提到的要避免增加多巴胺的活动的其他例子中，摄入咖啡因在某种程度上是一个例外，因为咖啡因可以增加这些多巴胺受体的密度和功效。

Turns out that the source of caffeine could also matter.

事实证明，咖啡因的来源也很重要。

While coffee or tea or other forms of caffeine will have this effective increasing dopamine receptors, yerba maté, something I've talked about before on this podcast, has some interesting properties.

虽然咖啡、茶或其他形式的咖啡因会有效增加多巴胺受体，但我之前在这个播客上讨论过的马黛茶有一些有趣的特性。

First of all, it contains caffeine.

首先，它含有咖啡因。

It's also high in antioxidants.

它的抗氧化剂含量也很高。

It also contains something called GLP-1, which is favorable for management of blood sugar levels.

它还含有一种叫做 GLP-1 的物质，有利于血糖水平的管理。

Andrew Huberman:

安德鲁·休伯曼：

Yerba maté, it turns out, has also been shown to be neuroprotective, specifically for dopaminergic neurons.

事实证明，马黛茶也被证明具有神经保护作用，特别是对多巴胺能神经元。

Now, I should mention this is just a couple of studies so we don't want to conclude too much from these studies, more need to be done, but they showed that in a model of damage to dopamine neurons, ingestion of yerba maté and some of the compounds within yerba maté can actually serve to preserve the survival of dopamine neurons in both the movement-related pathway and the motivation pathway.

现在，我应该提到这只是几项研究，所以我们不想从这些研究中得出太多结论，还需要做更多的工作，但他们表明，在多巴胺神经元损伤模型中，摄入马黛茶和马黛茶中的一些化合物实际上可以在运动相关通路和动机通路中保护多巴胺神经元的存活。

So perhaps you need that incentive in order to ingest yerba maté tea.

因此，也许您需要这种激励才能喝马黛茶。

Perhaps you don't need any incentive.

也许你不需要任何激励。

In my case, I don't need any incentive.

就我而言，我不需要任何激励。

I already enjoy yerba maté as my principal source of caffeine, although I do drink coffee as well.

我已经喜欢马黛茶作为我咖啡因的主要来源，尽管我也喝咖啡。

But if one were going to consume caffeine, you might consider consuming that caffeine in the form of yerba maté, for sake of upregulating dopamine receptors and getting more of a dopamine increase, and of course for the stimulating properties of caffeine, if that's what you're seeking.

但如果要摄入咖啡因，您可能会考虑以马黛茶的形式摄入咖啡因，以上调多巴胺受体并获得更多的多巴胺增加，当然还有咖啡因的刺激特性，如果这就是您所寻求的。

Andrew Huberman:

安德鲁·休伯曼：

And in addition to that, because yerba maté does appear to have some sort of neuroprotective, and in particular dopamine neuron protective, properties.

除此之外，因为马黛茶似乎确实具有某种神经保护作用，特别是多巴胺神经元保护作用。

Now that doesn't mean that caffeine is always beneficial, and actually there's one instance related to dopamine where caffeine can be particularly dangerous, and this relates to MDMA, so-called ecstasy.

但这并不意味着咖啡因总是有益的，实际上，在与多巴胺相关的一个例子中，咖啡因可能特别危险，这与摇头丸（MDMA）有关，即所谓的摇头丸。

MDMA is under investigation in various clinical trials for its potential to treat trauma and depression.

MDMA 正在接受各种临床试验的研究，以了解其治疗创伤和抑郁症的潜力。

It's also, of course, a drug that's used recreationally.

当然，它也是一种娱乐性使用的药物。

It's still illegal, at least in the United States.

至少在美国，这仍然是非法的。

Whether or not MDMA is neurotoxic has been very controversial.

MDMA 是否具有神经毒性一直存在很大争议。

Early on, it was thought that it is neurotoxic, that it can destroy serotonergic neurons.

早期，人们认为它具有神经毒性，可以破坏血清素能神经元。

There were other papers that came out which argued that's not the case, and that's in particular because one of the early papers published in Science magazine claiming that MDMA was neurotoxic, that paper was retracted.

还有其他论文认为情况并非如此，特别是因为《科学》杂志上发表的一篇早期论文声称 MDMA 具有神经毒性，该论文已被撤回。

Andrew Huberman:

安德鲁·休伯曼：

It turns out that that study had mistakenly used methamphetamine instead, and methamphetamine is known to be neurotoxic.

事实证明，该研究错误地使用了甲基苯丙胺，而众所周知，甲基苯丙胺具有神经毒性。

I think most of the data point to the idea that MDMA might not be neurotoxic, but in any case, caffeine has been shown to increase the toxicity of MDMA receptors.

我认为大多数数据都表明 MDMA 可能没有神经毒性，但无论如何，咖啡因已被证明会增加 MDMA 受体的毒性。

And you might say, "Well, how could that be?" Well, now you understand why that could be.

你可能会说，“嗯，那怎么可能呢？”好吧，现在你明白为什么会这样了。

Caffeine increases the density and efficacy of these dopamine receptors, the D2 and D3 receptors.

咖啡因会增加这些多巴胺受体（D2 和 D3 受体）的密度和功效。

MDMA is a potent drug for increasing concentrations of dopamine as well as serotonin and other neuromodulators.

MDMA 是一种有效的药物，可以增加多巴胺、血清素和其他神经调节剂的浓度。

And it appears that caffeine ingestion, by upregulating these receptors, can lead to more toxicity of MDMA.

摄入咖啡因似乎会通过上调这些受体来导致 MDMA 的毒性更大。

So caffeine can be a beneficial substance in one context, and actually can be a detrimental, if not dangerous, substance in another context.

因此，咖啡因在某种情况下可能是一种有益的物质，但在另一种情况下实际上可能是一种有害的物质，即使不是危险的物质。

Andrew Huberman:

安德鲁·休伯曼：

Two substances that greatly increase dopamine, namely amphetamine and cocaine, can cause long-term problems with the dopaminergic pathways.

安非他明和可卡因这两种会大大增加多巴胺的物质可能会导致多巴胺能通路出现长期问题。

And this is largely based on a study that was published some years ago, 2003, but still holds a lot of merit.

这主要基于几年前（2003 年）发表的一项研究，但仍然有很多优点。

This is a paper published in Proceedings of the National Academy of Sciences, a very high-tier stringent journal.

这是一篇发表在《美国国家科学院院刊》上的论文，这是一本非常严格的高级期刊。

First author is Kolb, K-O-L-B, and the title of the paper pretty much tells the story, "Amphetamine or cocaine limits the ability of later experience to promote structural plasticity in the neocortex and nucleus accumbens." Neocortex is the outer shell of the brain, more or less, and the nucleus accumbens is part of that mesolimbic dopamine pathway for motivation, drive and reinforcement.

第一作者是 Kolb，K-O-L-B，论文的标题几乎说明了这个故事：“安非他明或可卡因限制了后来的经验促进新皮质和伏隔核结构可塑性的能力。”新皮质或多或少是大脑的外壳，伏隔核是中脑边缘多巴胺通路的一部分，用于动机、驱动和强化。

Andrew Huberman:

安德鲁·休伯曼：

Neuroplasticity, of course, is the brain's ability to change in response to experience, and neuroplasticity is the basis of learning and memory and, essentially, remodeling of our neural circuitry in positive ways of all kinds, and this study was really one of the first to show that ingesting amphetamine and cocaine, because of the high peak in dopamine that it creates and the low dopamine state, the baseline drop, that it creates afterwards, limits plasticity and learning subsequent to taking amphetamine and cocaine.

当然，神经可塑性是大脑对经验做出反应的能力，神经可塑性是学习和记忆的基础，本质上是以各种积极的方式重塑我们的神经回路，这项研究实际上是第一个表明摄入安非他明和可卡因的研究之一，因为它产生的多巴胺峰值和低多巴胺状态，随后产生的基线下降，限制了服用安非他明和可卡因之后的可塑性和学习能力。可卡因。

It was, at least in this study, shown to be a long-lasting effect.

至少在这项研究中，它被证明是一种持久的影响。

I doubt it's a permanent effect, but this should serve as a serious cautionary note that amphetamine and cocaine not only can cause a drop in baseline dopamine, but can actually put the brain into a state in which it cannot learn and modify itself to get better, at least for some period of time.

我怀疑这是永久性的影响，但这应该作为一个严重的警告，安非他明和可卡因不仅会导致基线多巴胺下降，而且实际上会使大脑进入一种无法学习和自我调整以变得更好的状态，至少在一段时间内是这样。

Andrew Huberman:

安德鲁·休伯曼：

In a previous episode on ADHD, I talked about the widespread use of drugs like Adderall, Ritalin, modafinil and armodafinil, all of which lead to very large increases in dopamine, and for people with ADHD, can really improve their symptoms.

在上一期关于多动症的节目中，我谈到了阿得拉、利他林、莫达非尼和阿莫达非尼等药物的广泛使用，所有这些药物都会导致多巴胺大量增加，对于多动症患者来说，确实可以改善他们的症状。

But of course, there's a lot of nonprescription, nonclinical use of those compounds as well, and it stands to reason that the use of those substances to increase dopamine could very well provide the same sort of blockade of neuroplasticity that cocaine and amphetamine do, because when you look at the amount of dopamine increase that's triggered by those compounds, it's really comparable.

当然，这些化合物也有很多非处方、非临床用途，而且按理说，使用这些物质来增加多巴胺很可能提供与可卡因和安非他明相同的神经可塑性阻断作用，因为当你观察这些化合物引发的多巴胺增加量时，它确实具有可比性。

So again, a cautionary note against spiking one's dopamine too much on a regular basis unless there's a valid clinical need for doing that.

再次强调，除非有有效的临床需要，否则不要定期过多地增加多巴胺。

Andrew Huberman:

安德鲁·休伯曼：

So we've been focusing a lot for the last few minutes on the kind of darker side of dopamine and how getting big peaks in dopamine can be detrimental.

因此，在过去的几分钟里，我们一直在关注多巴胺的阴暗面，以及多巴胺的大峰值可能是有害的。

But I want to acknowledge the truth, which is that dopamine feels great.

但我想承认事实，那就是多巴胺感觉很棒。

Being in pursuit and motivated and craving things feels wonderful, and I don't want to demonize dopamine.

追求、有动力、渴望事物的感觉很棒，我不想妖魔化多巴胺。

What I'm trying to do today is to illustrate how dopamine works in your brain, so that you can continue to engage in dopamine-evoking activities.

我今天想做的是说明多巴胺如何在您的大脑中发挥作用，以便您可以继续从事激发多巴胺的活动。

And certainly there is a place for ingesting things that can increase dopamine, provided that they are safe for us in the short and long term.

当然，摄入可以增加多巴胺的物质是有道理的，只要它们在短期和长期对我们来说都是安全的。

There are activities that we can do that will give us healthy, sustained increases in dopamine, both the peaks, when they happen, and to maintain or even increase our baseline levels of dopamine.

我们可以做一些活动，让我们的多巴胺健康、持续增加，无论是在峰值发生时，还是维持甚至增加我们的多巴胺基线水平。

Andrew Huberman:

安德鲁·休伯曼：

So how do we do that?

那么我们该怎么做呢？

What are some of these activities?

其中有哪些活动？

Well, in recent years there's been a trend toward more people doing so-called cold exposure.

嗯，近年来有一种趋势是越来越多的人进行所谓的冷暴露。

In part, this was popularized by Wim Hof, the so-called Iceman.

这在一定程度上是由所谓的“冰人”维姆·霍夫（Wim Hof）推广的。

Getting into cold showers, taking ice baths, exposing oneself to cold water of various kinds can in fact increase our levels of dopamine, as well as the neuromodulator norepinephrine.

事实上，洗冷水澡、洗冰浴、接触各种冷水都会增加我们的多巴胺以及神经调节剂去甲肾上腺素的水平。

This is not a new phenomenon.

这并不是一个新现象。

In the 1920s, a guy by the name of Vincent Priessnitz was one of the first people to popularize and formalize cold water therapies.

20 年代，一位名叫文森特·普里斯尼茨 (Vincent Priessnitz) 的人是最早普及并使冷水疗法正式化的人之一。

He was an advocate of cold water exposure in order to boost the immune system and increase feelings of well-being.

他提倡喝冷水，以增强免疫系统并增加幸福感。

And actually, this practice dates back long before Vincent popularized it, and Wim Hof is the more recent iteration of this.

事实上，这种做法可以追溯到文森特推广它之前很久，而 Wim Hof 则是这种做法的最新版本。

First of all, some of the safety parameters.

首先是一些安全参数。

Let's establish those first.

让我们首先确定这些。

Andrew Huberman:

安德鲁·休伯曼：

Getting into very, very cold water, you know, 30-degree Fahrenheit or even low 40-degree Fahrenheit, can put somebody into a state of cold water shock.

进入非常非常冷的水中，你知道，30 华氏度甚至 40 华氏度的低温都会使人陷入冷水休克状态。

I mean, people can die doing that, so obviously you want to approach this with some caution.

我的意思是，这样做可能会导致人们死亡，所以显然你要谨慎对待这个问题。

But for most people, getting into 60-degree water or 50-degree water, or if you're acclimated and comfortable with it, 40-degree water or 45-degree water, can have tremendously beneficial results on your neuromodulator systems, including dopamine.

但对于大多数人来说，进入 60 度或 50 度的水，或者如果您已经适应并感到舒服，则进入 40 度或 45 度的水，可以对您的神经调节系统（包括多巴胺）产生非常有益的结果。

What temperature of water you can tolerate will depend on how cold water adapted you are and how familiar you are with the experience of getting into cold water.

您能忍受的水温取决于您对冷水的适应程度以及您对进入冷水的体验的熟悉程度。

And when I say comfortable with, I should mention there is never a case in which getting into cold water does not evoke a release of epinephrine.

当我说舒服时，我应该提到，在任何情况下，进入冷水都不会引起肾上腺素的释放。

So the quickening of the breath, the widening of the eyes, the feeling as if you can't catch your breath, and even some physical pain at the level of the skin, that happens almost every time, or every time, that you get into cold water, even if you're cold water adapted.

因此，呼吸加快、眼睛睁大、呼吸困难的感觉，甚至皮肤层面的一些身体疼痛，几乎每次或每次进入冷水时都会发生，即使你已经适应冷水了。

Andrew Huberman:

安德鲁·休伯曼：

What almost everybody knows and understands is that that wall, as I like to refer to it, is coming.

几乎每个人都知道和理解的是，我喜欢提到的那堵墙即将到来。

That's always the first experience of getting into cold water.

这总是第一次进入冷水的经历。

There's no real way around that.

没有真正的解决办法。

Now the study that I mentioned earlier, "Human physiological responses to immersion into water of different temperatures," really interesting study that was done and published in the European Journal of Applied Physiology, I can provide a link to that study in the show caption.

现在，我之前提到的研究“人类对浸入不同温度的水中的生理反应”是一项非常有趣的研究，该研究是在《欧洲应用生理学杂志》上完成并发表的，我可以在节目标题中提供该研究的链接。

It's a really interesting study that looked at people getting exposed to water that was warm, moderately cold or very cold.

这是一项非常有趣的研究，观察人们接触温水、中冷水或极冷水的情况。

It was 32 degrees Celsius, 20 degrees Celsius or 14 degrees Celsius.

气温分别为32摄氏度、20摄氏度或14摄氏度。

You can just put those online and do the conversion, or you can do the conversion to Fahrenheit if you like.

您可以将它们放在网上并进行转换，或者如果您愿意，也可以将其转换为华氏度。

Andrew Huberman:

安德鲁·休伯曼：

But in any case, what they looked at were the concentrations of things like epinephrine and dopamine, and so on, and what they found was really interesting.

但无论如何，他们观察的是肾上腺素和多巴胺等物质的浓度，他们的发现非常有趣。

First of all, upon getting into cold water, the changes in adrenaline and noradrenaline, epinephrine and norepinephrine, were immediate and fast, and these were huge increases.

首先，进入冷水后，肾上腺素和去甲肾上腺素、肾上腺素和去甲肾上腺素的变化是立即且快速的，而且是巨大的增加。

So that's the getting into the cold water that everybody experiences, these huge increases in adrenaline.

这就是每个人都会经历的进入冷水，肾上腺素急剧增加的情况。

But then what was interesting is they observed that dopamine levels started to rise somewhat slowly, and then continued to rise and reached levels as high as 2.5 times above baseline.

但有趣的是，他们观察到多巴胺水平开始缓慢上升，然后继续上升，达到基线水平的 2.5 倍。

That's a remarkably high increase.

这是一个非常高的增幅。

Remember, if we go back to our examples of chocolate; sex, a doubling above baseline; nicotine, two and a half times above baseline; cocaine.

请记住，如果我们回到巧克力的例子；性别，比基线增加一倍；尼古丁，比基线高两倍半；可卡因。

The increase in dopamine from cold water exposure of this kind was comparable to what one sees from cocaine, except, except in this case, it wasn't a rise and crash.

这种冷水暴露导致的多巴胺增加与可卡因的增加相当，只是在这种情况下，它不是上升和下降。

It was actually a sustained rise in dopamine that took a very long time, up to three hours, to come back down to baseline, which is really remarkable.

实际上，多巴胺持续上升，需要很长时间（长达三个小时）才能回到基线，这确实很了不起。

Andrew Huberman:

安德鲁·休伯曼：

And I think this explains some of the positive mental and physical effects that people report subjectively after doing cold water exposure.

我认为这解释了人们在接触冷水后主观报告的一些积极的精神和身体影响。

One question that many of you are probably asking is just how cold should the water be?

很多人可能会问的一个问题是水应该有多冷？

Well, you could mimic what was done in this study and do 14 degrees Celsius, but for some people that won't be cold enough, for some people that will be too cold.

好吧，你可以模仿这项研究中所做的事情，将温度设置为 14 摄氏度，但对于某些人来说还不够冷，对于某些人来说则太冷了。

They did look at the release of stress hormones like cortisol, in addition to the release of things like epinephrine and adrenaline, and it's interesting that they noted that in all cases, but especially at that coldest temperature, there was an increase in cortisol, but that it was transient, that eventually people's cortisol, the stress hormone, subsided a bit.

除了肾上腺素和肾上腺素等物质的释放之外，他们确实观察了皮质醇等应激激素的释放，有趣的是，他们指出，在所有情况下，尤其是在最冷的温度下，皮质醇都会增加，但这是短暂的，最终人们的皮质醇（应激激素）会稍微消退。

There are basically two different approaches to remaining in the cold when it's uncomfortable.

当感到不舒服时，基本上有两种不同的方法来保持寒冷。

One is to try and relax yourself, to try and practice slow breathing, to try and dilate your gaze.

一是尝试放松自己，尝试练习缓慢呼吸，尝试扩大目光。

Andrew Huberman:

安德鲁·休伯曼：

I've talked about this before on previous podcasts.

我之前在之前的播客中谈过这个问题。

You go into panoramic vision, to essentially try and calm yourself so that it's not as stressful in the cold.

你进入全景视野，本质上是尝试让自己平静下来，这样在寒冷中就不会那么有压力。

Other people, however, take the approach of trying to ramp up their level of internal autonomic arousal, meaning to get really energized and kind of lean into the friction of the cold, and they find that easier.

然而，其他人则采取尝试提高内部自主神经唤醒水平的方法，这意味着真正充满活力，并在寒冷的摩擦中变得更容易，他们发现这更容易。

Other people distract themselves, they recite the alphabet, or they do something, anything to try and distract themselves from the discomfort.

其他人会分散自己的注意力，他们会背诵字母表，或者做一些事情，任何事情来试图分散自己的注意力，让自己摆脱不适。

To be totally honest, it does not matter for sake of dopamine release, because the dopamine release is triggered and then continues even after you get out of the cold water.

老实说，这对于多巴胺的释放并不重要，因为多巴胺的释放会被触发，甚至在你从冷水中出来后也会继续释放。

Now in this study, it was long exposure to cold water.

在这项研究中，它是长时间暴露在冷水中。

It was an hour.

一个小时了。

That's a long period of time, and I do warn you against getting into cold water that's so cold that it will make your temperature drop and make you hypothermic for an hour.

这是一段很长的时间，我确实警告你不要进入太冷的冷水中，因为它会让你的体温下降并让你体温过低一个小时。

That actually could be dangerous for a lot of people.

这实际上对很多人来说可能是危险的。

You might have a hard time reheating, and hypothermia is not a good thing.

您可能很难重新加热，体温过低也不是一件好事。

Andrew Huberman:

安德鲁·休伯曼：

They had people monitoring subjects in these studies and paying attention to their core body temperature.

他们让人监测这些研究中的受试者并注意他们的核心体温。

They were able to reheat them afterwards.

之后他们能够重新加热它们。

It's well established now that getting into cold water, whether or not it's a shower, an ice bath, circulating cold water, a stream, et cetera, that can evoke the norepinephrine release immediately and the long arc of that dopamine release.

现在已经确定的是，进入冷水中，无论是淋浴、冰浴、循环冷水、溪流等等，都可以引起去甲肾上腺素立即释放和多巴胺释放的长弧。

Why would that be good?

为什么这样会好呢？

Up until now, I've basically said getting increases in dopamine are detrimental to your baseline.

到目前为止，我基本上是说增加多巴胺对你的基线有害。

Well, this does appear to raise the baseline of dopamine for substantial periods of time, and most people report feeling a heightened level of calm and focus after getting out of cold water, so cold water exposure turns out to be a very potent stimulus for shifting the entire milieu, the entire environment of our brain and body, and allowing many people to feel much, much better for a substantial period of time after getting out of the ice bath, or cold water of any kind, than they did before.

嗯，这确实会在相当长的一段时间内提高多巴胺的基线，而且大多数人报告说，离开冷水后感觉更加平静和专注，因此冷水暴露被证明是一种非常有效的刺激，可以改变整个环境，我们大脑和身体的整个环境，并使许多人在离开冰浴或任何类型的冷水后的相当长一段时间内感觉比以前好得多。

Andrew Huberman:

安德鲁·休伯曼：

Now, you might ask how often to do this?

现在，您可能会问多久执行一次此操作？

Some people do this every day.

有些人每天都这样做。

It can be very stimulating, so typically doing it early in the day, it's going to be better.

它可能非常刺激，所以通常在一天的早些时候进行，效果会更好。

I don't necessarily recommend doing it right before sleep, but some people do it in the afternoon.

我不一定建议在睡觉前这样做，但有些人在下午这样做。

And some people will indeed do that seven days a week, other people three days a week, other people every once in a while.

有些人确实会每周 7 天这样做，其他人每周 3 天，其他人偶尔这样做一次。

What I can say is once you become cold water adapted, once it no longer has the same impact of novelty and feeling a bit like a, I don't want to say a shock to your system, because you don't want to go into cold water shock, but once it is comfortable for you, then it will no longer evoke this release.

我能说的是，一旦你适应了冷水，一旦它不再具有同样的新奇感和感觉有点像a，我不想说对你的系统的冲击，因为你不想进入冷水冲击，但一旦它对你来说很舒服，那么它就不会再引起这种释放。

There really does seem to be something in the pathway from cold water exposure through the norepinephrine pathway and into the mesolimbic brainstem that causes this release in dopamine.

从冷水暴露通过去甲肾上腺素途径进入中脑边缘脑干的途径中似乎确实存在某种物质导致多巴胺的释放。

Andrew Huberman:

安德鲁·休伯曼：

But nonetheless, it's a basically zero-cost — I mean, you need access to water of some sort, cold water, shower, et cetera, but basically zero-cost way of triggering a long-lasting increase in dopamine without ingesting anything, no pharmacology whatsoever.

但尽管如此，这基本上是零成本的——我的意思是，你需要某种水、冷水、淋浴等等，但基本上是零成本的方式来触发多巴胺的持久增加，而不需要摄入任何东西，不需要任何药物。

Please again approach it with safety and caution in mind, but it is a very potent stimulus.

请再次谨慎对待它，但它是一个非常有效的刺激。

Again, 250 percent rise in baseline, two and a half times rise in baseline, rivals that of cocaine, which is really remarkable.

同样，基线提高了 250%，是基线的两倍半，可与可卡因相媲美，这确实非常了不起。

Andrew Huberman:

安德鲁·休伯曼：

Now I'd like to talk about the positive aspects of rewards for our behavior and the negative aspects of rewards for our behavior.

现在我想谈谈奖励对我们行为的积极方面和奖励对我们行为的消极方面。

And from that, I will suggest a protocol by which you can achieve a better relationship to your activities and to your dopamine system.

由此，我将建议一个协议，通过它您可以与您的活动和多巴胺系统建立更好的关系。

In fact, it will help tune up your dopamine system for discipline, hard work and motivation.

事实上，它将有助于调整您的多巴胺系统，以提高纪律、努力工作和动力。

Andrew Huberman:

安德鲁·休伯曼：

Hard work is hard.

努力工作很辛苦。

Generally, most people don't like working hard.

一般来说，大多数人不喜欢努力工作。

Some people do, but most people work hard in order to achieve some end goal.

有些人这样做，但大多数人为了实现某个最终目标而努力工作。

End goals are terrific and rewards are terrific, whether or not they are monetary, social or any kind.

最终目标是很棒的，回报也是很棒的，无论是金钱、社会还是任何形式。

However, because of the way that dopamine relates to our perception of time, working hard at something for sake of a reward that comes afterward can make the hard work much more challenging and make us much less likely to lean into hard work in the future.

然而，由于多巴胺与我们对时间的感知有关，为了获得随后的奖励而努力做某事可能会使努力工作更具挑战性，并使我们在未来不太可能投入努力工作。

Let me give you a couple examples by way of data and experiments.

让我通过数据和实验给你举几个例子。

There's a classic experiment, done actually at Stanford many years ago, in which children in nursery school and kindergarten drew pictures, and they drew pictures because they liked to draw.

有一个经典的实验，实际上在斯坦福大学很多年前就做过，托儿所和幼儿园的孩子们画画，他们画画是因为他们喜欢画画。

The researchers took kids that liked to draw and they started giving them a reward for drawing.

研究人员招募了喜欢画画的孩子，并开始给他们画画的奖励。

Andrew Huberman:

安德鲁·休伯曼：

The reward generally was a gold star or something that a young child would find rewarding.

奖励通常是一颗金星或小孩子会觉得有价值的东西。

Then they stopped giving them the gold star, and what they found is the children had a much lower tendency to draw on their own, no reward.

然后他们不再给他们金星，他们发现孩子们自己画画的倾向要低得多，没有奖励。

Now remember, this was an activity that prior to receiving a reward, the children intrinsically enjoyed and selected to do.

现在请记住，这是一项在获得奖励之前，孩子们本质上喜欢并选择做的活动。

No one was telling them to draw.

没有人告诉他们画画。

What this relates to is so called intrinsic versus extrinsic reinforcement.

这涉及到所谓的内在强化与外在强化。

When we receive rewards, even if we give ourselves rewards for something, we tend to associate less pleasure with the actual activity itself that evoked the reward.

当我们获得奖励时，即使我们为某事给予自己奖励，我们也倾向于将较少的快乐与引起奖励的实际活动本身联系起来。

Now, that might seem counterintuitive, but that's just the way that these dopaminergic circuits work, and now understanding these peaks and baselines in dopamine, which I won't review again, this should make sense.

现在，这可能看起来违反直觉，但这就是这些多巴胺能回路的工作方式，现在了解多巴胺的这些峰值和基线（我不会再次回顾），这应该是有道理的。

If you get a peak in dopamine from a reward, it's going to lower your baseline, and the cognitive interpretation is that you didn't really do the activity because you enjoyed the activity, you did it for the reward.

如果你从奖励中获得多巴胺峰值，它就会降低你的基线，而认知解释是，你并没有真正做这项活动，因为你喜欢这项活动，你这样做是为了奖励。

Andrew Huberman:

安德鲁·休伯曼：

Now, this doesn't mean all rewards of all kinds are bad, but it's also important to understand that dopamine controls our perception of time.

现在，这并不意味着所有类型的奖励都是不好的，但了解多巴胺控制我们对时间的感知也很重要。

When and how much dopamine we experience is the way that we carve up what we call our experience of time.

我们何时以及多少多巴胺体验是我们划分我们所谓的时间体验的方式。

When we engage in an activity, let's say school or hard work of any kind, or exercise, because of the reward we are going to give ourselves or receive at the end, the trophy, sundae, the meal, whatever it happens to be, we actually are extending the time bin over which we are analyzing or perceiving that experience.

当我们从事一项活动时，比方说学校或任何类型的艰苦工作或锻炼，因为我们将给予自己或最终收到的奖励，奖杯，圣代，膳食，无论它是什么，我们实际上是在延长我们分析或感知该经历的时间段。

And because the reward comes at the end, we start to dissociate the neural circuits for dopamine and reward that would've normally been active during the activity, and because it all arrives at the end, over time we have the experience of less and less pleasure from that particular activity while we're doing it.

因为奖励是在最后出现的，所以我们开始分离通常在活动期间活跃的多巴胺和奖励的神经回路，而且因为这一切都在最后到达，随着时间的推移，我们在做某项特定活动时体验到的快乐越来越少。

Andrew Huberman:

安德鲁·休伯曼：

Now, this is the antithesis of growth mindset.

现在，这是成长心态的对立面。

My colleague at Stanford, Carol Dweck, as many of you know, has come up with this incredible theory in principle, and it actually goes beyond theory in principle, called growth mindset, which is this striving to be better, to be in this mindset of, "I'm not there yet," but striving, itself, is the end goal.

正如你们很多人所知，我在斯坦福大学的同事卡罗尔·德韦克（Carol Dweck）在原则上提出了这个令人难以置信的理论，它实际上超越了原则上的理论，称为成长心态，即努力变得更好，处于“我还没有达到目标”的心态，但努力本身就是最终目标。

And that of course delivers you to tremendous performance.

这当然可以为您带来出色的性能。

It's been observed over and over and over again that people that have growth mindset, kids that have growth mindset, end up performing very well because they're focused on the effort itself.

人们一遍又一遍地观察到，具有成长心态的人、具有成长心态的孩子最终表现得非常好，因为他们专注于努力本身。

Andrew Huberman:

安德鲁·休伯曼：

And all of us can cultivate growth mindset.

我们所有人都可以培养成长心态。

The neural mechanism of cultivating growth mindset involves learning to access the rewards from effort and doing, and that's hard to do because you have to engage this prefrontal component of the mesolimbic circuit.

培养成长心态的神经机制涉及学习从努力和行动中获得回报，这是很难做到的，因为你必须参与中边缘回路的前额叶部分。

You have to tell yourself, "Okay, this effort is great.

你必须告诉自己，“好吧，这个努力很棒。

This effort is pleasureful." Even though you might actually be in a state of physical pain from the exercise, or I can recall this from college, just feeling like I wanted to get up from my desk but forcing myself to study, forcing myself and forcing myself.

这种努力是令人愉快的。”即使你实际上可能因为锻炼而处于身体疼痛的状态，或者我可以回忆起大学时的情况，只是感觉我想从办公桌上站起来，但强迫自己学习，强迫自己，强迫自己。

What you find over time is that you can start to associate a dopamine release.

随着时间的推移，你会发现你可以开始将多巴胺的释放联系起来。

You can evoke dopamine release from the friction and the challenge that you happen to be in.

你可以从你碰巧遇到的摩擦和挑战中激发多巴胺的释放。

You completely eliminate the ability to generate those circuits and the rewarding process of being able to reward friction while in effort if you are focused only on the goal that comes at the end.

如果您只专注于最终的目标，那么您就完全消除了生成这些循环的能力以及能够在努力时奖励摩擦的奖励过程。

Because-

因为——

Andrew Huberman:

安德鲁·休伯曼：

If you are focused only on the goal that comes at the end because of the way that dopamine marks time.

如果你只关注最后的目标，因为多巴胺会标记时间。

So if you say, "Oh, I'm going to do this very hard thing and I'm going to push and push and push and push for that end goal that comes later," not only do you enjoy the process of what you're doing less, you actually make it more painful while you're engaging in it.

所以，如果你说，“哦，我要做这件非常困难的事情，我要为了稍后的最终目标而努力、努力、努力、再努力”，你不仅会享受你所做的事情的过程，而且实际上在你参与其中的时候会变得更加痛苦。

You make yourself less efficient at it because if you were able to access dopamine while in effort, dopamine has all these incredible properties of increasing the amount of energy in our body and in our mind, our ability to focus by way of dopamine's conversion into epinephrine.

你会降低自己的效率，因为如果你在努力时能够获得多巴胺，多巴胺具有所有这些令人难以置信的特性，可以增加我们身体和头脑中的能量，通过多巴胺转化为肾上腺素来提高我们集中注意力的能力。

But, also, you are undermining your ability to lean back into that activity the next time.

但是，你也会削弱你下次重新投入这项活动的能力。

The next time you need twice as much coffee, and three times as much loud music, and four times as much energy drink and the social connection just to get out the door, in order to do the run or to study.

下一次，你需要两倍的咖啡、三倍的喧闹音乐、四倍的能量饮料和社交联系，只是为了出门跑步或学习。

Andrew Huberman:

安德鲁·休伯曼：

So, what's more beneficial, in fact can serve as a tremendous amplifier on all endeavors that you engage in, especially hard endeavors, is to A: not start layering in other sources of dopamine in order to get to the starting line, not layering in other sources of dopamine in order to be able to continue.

因此，更有益的，事实上可以作为你所从事的所有努力的巨大放大器，尤其是艰苦的努力，是A：不要为了到达起跑线而开始分层使用其他多巴胺来源，不要为了能够继续而开始分层使用其他多巴胺来源。

But rather to subjectively start to attach the feeling of friction and effort to an internally generated reward system.

而是主观地开始将摩擦和努力的感觉附加到内部生成的奖励系统上。

Andrew Huberman:

安德鲁·休伯曼：

And this is not meant to be vague.

这并不意味着含糊不清。

This is a system that exists in your mind, that exists in the minds of humans for hundreds of thousands of years, by which you're not just pursuing the things that are innately pleasureful: food, sex, warmth, water when you're thirsty.

这是一个存在于你的头脑中的系统，它在人类的头脑中存在了数十万年，通过它你不只是追求与生俱来的快乐的东西：食物、性、温暖、口渴时的水。

But the beauty of this mesolimbic reward pathway that I talked about earlier is that it includes the forebrain.

但我之前谈到的中脑边缘奖励通路的美妙之处在于它包括前脑。

So you can tell yourself the effort part is the good part.

所以你可以告诉自己努力的部分就是好的部分。

Andrew Huberman:

安德鲁·休伯曼：

"I know it's painful, I know this doesn't feel good, but I'm focused on this.

“我知道这很痛苦，我知道这感觉不好，但我专注于此。

I'm going to start to access the reward." You will find the rewards, meaning the dopamine release, inside of effort if you repeat this over and over again.

我要开始领取奖励了。”如果你一遍又一遍地重复这个过程，你会在努力中找到回报，即多巴胺的释放。

Andrew Huberman:

安德鲁·休伯曼：

And what's beautiful about it is that it starts to become reflexive for all types of effort.

它的美妙之处在于它开始对所有类型的努力产生条件反射。

When we focus only on the trophy, only on the grade, only on the win, as the reward, you undermine that entire process.

当我们只关注奖杯、只关注成绩、只关注胜利作为奖励时，你就会破坏整个过程。

Andrew Huberman:

安德鲁·休伯曼：

So how do you do this?

那么你该怎么做呢？

You do this in those moments of the most intense friction, you tell yourself, "This is very painful and because it's painful, it will evoke an increase in dopamine release later.

你在摩擦最激烈的时刻这样做，你告诉自己，“这非常痛苦，因为它很痛苦，所以稍后会引起多巴胺释放的增加。

Meaning it will increase my baseline in dopamine."

这意味着它将增加我的多巴胺基线。”

Andrew Huberman:

安德鲁·休伯曼：

But you also have to tell yourself that in that moment, you are doing it by choice and you're doing it because you love it.

但你也必须告诉自己，在那一刻，你这样做是出于选择，而且你这样做是因为你喜欢它。

Andrew Huberman:

安德鲁·休伯曼：

And I know that sounds like lying to yourself, and in some ways it is lying to yourself, but it's lying to yourself in the context of a truth.

我知道这听起来像是对自己撒谎，在某些方面它是对自己撒谎，但这是在事实的背景下对自己撒谎。

Which is that you want it to feel better.

那就是你希望它感觉更好。

You want it to feel even pleasureful.

你希望它感觉更愉快。

Andrew Huberman:

安德鲁·休伯曼：

Now this is very far and away different from thinking about the reward that comes at the end, the hot fudge sundae for after you cross the finish line.

现在，这与考虑最后的奖励（冲过终点线后的热软糖圣代）有很大不同。

And you can replace hot fudge sundae with whatever reward happens to be appealing to you.

你可以用任何你感兴趣的奖励来代替热软糖圣代。

We revere people who are capable of doing what I'm describing.

我们尊敬那些有能力做到我所描述的事情的人。

David Goggins comes to mind as a really good example.

大卫·戈金斯（David Goggins）就是一个很好的例子。

Many of you are probably familiar with David Goggins, former Navy SEAL, who essentially has made a postmilitary-career career out of explaining and sharing his process of turning the effort into the reward.

你们中的许多人可能都熟悉前海豹突击队队员大卫·戈金斯（David Goggins），他基本上通过解释和分享他将努力转化为回报的过程而开启了退役后的职业生涯。

There are many other examples of this, too, of course.

当然，还有很多其他例子。

Andrew Huberman:

安德鲁·休伯曼：

Throughout evolutionary history, there's no question that we revered people who were willing to go out and forage and hunt and gather and caretake, in ways that other members of our species probably found exhausting and probably would've preferred to just put their feet up or soak them in a cool stream rather than continue to forage.

纵观整个进化史，毫无疑问，我们尊敬那些愿意外出觅食、狩猎、采集和照顾的人，而我们物种的其他成员可能会觉得这种方式很累人，并且可能更愿意把脚抬起来或浸泡在凉爽的溪流中，而不是继续觅食。

Andrew Huberman:

安德鲁·休伯曼：

The ability to access this pleasure-from-effort aspect of our dopaminergic circuitry is without question the most powerful aspect of dopamine and our biology of dopamine.

毫无疑问，能够获得多巴胺能回路中这种从努力中获得快乐的方面是多巴胺和多巴胺生物学最强大的方面。

And the beautiful thing is it's accessible to all of us, but just to highlight the things that can interfere with and prevent you from getting dopamine release from effort itself: Don't spike dopamine prior to engaging in effort and don't spike dopamine after engaging in effort.

美妙之处在于我们所有人都可以使用它，但只是为了强调那些可能干扰和阻止您从努力本身释放多巴胺的事情：不要在努力之前增加多巴胺，也不要在努力之后增加多巴胺。

Learn to spike your dopamine from effort itself.

学会从努力本身中激发你的多巴胺。

One straightforward example of learning to attach dopamine to effort and strain, as opposed to a process or a reward that naturally evokes dopamine release, is so-called intermittent fasting.

学习将多巴胺与努力和压力联系起来的一个简单例子是所谓的间歇性禁食，而不是自然引起多巴胺释放的过程或奖励。

Andrew Huberman:

安德鲁·休伯曼：

I know this is very popular nowadays.

我知道这现在很流行。

Some people like to do intermittent fasting, some people don't.

有些人喜欢间歇性禁食，有些人则不喜欢。

Some people have a 12-hour feeding window every 24 hours.

有些人每 24 小时就有 12 小时的喂食窗口。

Some people do long fasts, of two to three days even.

有些人会进行长时间的禁食，甚至两到三天。

I personally don't monitor a feeding window with a lot of precision.

我个人并没有非常精确地监控喂食窗口。

I tend to skip one meal a day, either breakfast or lunch, and then I eat the other two meals of the day depending on which meal I skip.

我倾向于每天不吃一顿饭，早餐或午餐，然后根据我不吃的饭菜来吃当天的另外两顿饭。

So, it's either breakfast, lunch, and maybe a little something in the evening, or I'll skip breakfast and do lunch and dinner, and so on.

所以，要么是早餐、午餐，也许晚上吃点东西，要么我会不吃早餐，吃午餐和晚餐，等等。

Andrew Huberman:

安德鲁·休伯曼：

Many people are now eating this way, in part because many people find it easier to not eat at all than to eat a smaller portion of some food.

现在许多人都以这种方式饮食，部分原因是许多人发现根本不吃东西比只吃一小部分食物更容易。

And that has everything to do with the dopamine reward-evoking properties of food.

这与食物的多巴胺奖励特性密切相关。

When we ingest food, or when we are about to ingest food, our dopamine levels go up.

当我们摄入食物或即将摄入食物时，我们的多巴胺水平会上升。

Andrew Huberman:

安德鲁·休伯曼：

And, typically, when we ingest food, if it evokes some dopamine release, then we tend to want even more food.

通常，当我们摄入食物时，如果它会引起一些多巴胺的释放，那么我们往往会想要更多的食物。

Remember, dopamine's main role is one of motivation and seeking.

请记住，多巴胺的主要作用是激励和寻求。

And what dopamine always wants more of is more dopamine.

而多巴胺总是需要更多的多巴胺。

More activity or thing that evokes more dopamine release.

更多的活动或事物会引起更多的多巴胺释放。

Andrew Huberman:

安德鲁·休伯曼：

Well, let's just look at fasting from the perspective of dopamine schedules and dopamine release and peaks and baselines.

好吧，让我们从多巴胺时间表、多巴胺释放、峰值和基线的角度来看看禁食。

Typically, when we eat, we get dopamine release, especially when we eat after being very hungry.

通常，当我们吃东西时，我们会释放多巴胺，尤其是当我们非常饿后吃东西时。

If you've ever gone camping or you're very, very hungry, the food tastes that much better.

如果你曾经去过露营或者你非常非常饿，那么食物的味道就会好得多。

And that's actually because of the way that deprivation states increase the way that dopaminergic circuits work.

这实际上是因为剥夺状态增加了多巴胺能回路的工作方式。

Andrew Huberman:

安德鲁·休伯曼：

Our perception of dopamine is heightened when the receptors for dopamine have not seen much dopamine lately.

当多巴胺受体最近没有看到太多多巴胺时，我们对多巴胺的感知就会增强。

They haven't bound much dopamine.

他们没有结合太多多巴胺。

So when you fast, fast, fast, fast, fast, and then you finally eat, it evokes more dopamine release.

因此，当你禁食、禁食、禁食、禁食、禁食，最后吃东西时，会引起更多的多巴胺释放。

Andrew Huberman:

安德鲁·休伯曼：

So this is the big reward that comes at the end.

所以这就是最后的巨大奖励。

Even bigger because you deprived yourself.

甚至更大，因为你剥夺了自己。

This is true for all rewarding behaviors and activities, by the way.

顺便说一句，这对于所有有益的行为和活动都是如此。

The longer you restrict yourself from that activity, the greater the dopamine experience when the dopamine is finally released, because of an upregulation of the receptors for dopamine.

你限制自己从事这种活动的时间越长，当多巴胺最终释放时，由于多巴胺受体的上调，多巴胺的体验就越大。

Andrew Huberman:

安德鲁·休伯曼：

But I just spent five minutes, or more, telling you that you should avoid too much reward at the end and you should actually focus on the dopamine that you can consciously evoke from the deprivation, strain and effort.

但我只是花了五分钟或更长时间告诉你，最后你应该避免太多的奖励，你实际上应该专注于你可以从剥夺、紧张和努力中有意识地唤起的多巴胺。

And in fact, this is what happens for many people that start doing fasting and take a liking to it.

事实上，这就是许多开始禁食并喜欢它的人所发生的情况。

Many people say that their state of mind when they fast is clearer, that they actually start to enjoy the period of fasting.

很多人说，禁食时心情更加清晰，开始享受禁食的时光。

In fact, some people start pushing out their eating window, or skipping entire days of eating more and more in order to get deeper into that state of mind where, surely it's not just dopamine, but dopamine is released, they will track their clock, "Oh, I've been fasting 12 hours, 16 hours," et cetera.

事实上，有些人开始推迟他们的饮食窗口，或者跳过一整天吃得越来越多的东西，以便更深入地进入这样的心态，当然这不仅仅是多巴胺，而是多巴胺被释放，他们会跟踪他们的时钟，“哦，我已经禁食了 12 小时，16 小时，”等等。

Andrew Huberman:

安德鲁·休伯曼：

They are starting to attach dopamine release or create dopamine release from the deprivation, not from the food reward itself.

他们开始附加多巴胺释放或从剥夺中产生多巴胺释放，而不是从食物奖励本身中释放多巴胺。

And this, I think, makes it an interesting practice and one that certainly has been practiced for centuries in different cultures and different religions.

我认为，这使得它成为一种有趣的做法，并且在不同的文化和不同的宗教中肯定已经实践了几个世纪。

Of deliberately restricting food, not just to increase the rewarding properties of food itself, but also to increase the rewarding properties of deprivation.

刻意限制食物，不仅是为了增加食物本身的奖赏性，也是为了增加剥夺的奖赏性。

Andrew Huberman:

安德鲁·休伯曼：

And I should emphasize that a lot of the subjective aspects of the knowledge of the benefits of fasting serve as reinforcing dopamine-amplifying aspects to fasting.

我应该强调的是，关于禁食益处的知识的许多主观方面都可以增强禁食的多巴胺放大作用。

Meaning, if somebody does intermittent fasting and they are deep into their fast, and they're telling themselves, "Oh, my blood lipid profiles are probably improving, and my glucose management is probably improving, my insulin sensitivity is going up and I'm going to live longer."

意思是，如果有人进行间歇性禁食，并且他们深入禁食，他们会告诉自己，“哦，我的血脂状况可能正在改善，我的血糖管理可能正在改善，我的胰岛素敏感性正在上升，我会活得更长。”

Andrew Huberman:

安德鲁·休伯曼：

All these things that have some basis from animal studies and some basis, or not, from human studies.

所有这些事情都有一些来自动物研究的基础，也有一些或没有来自人类研究的基础。

It's all kind of still an emerging literature, but it does seem to be pointing in that direction, that fasting can encourage things like autophagy, the engulfment of dead cells, and things of that sort.

这仍然是一个新兴的文献，但它似乎确实指向了这个方向，即禁食可以鼓励自噬、吞噬死细胞之类的事情。

Andrew Huberman:

安德鲁·休伯曼：

Well, as people tell themselves these things, they are enhancing the rewarding properties of the behavior of fasting.

好吧，当人们告诉自己这些事情时，他们正在增强禁食行为的奖励特性。

And so this is a salient example of where knowledge of knowledge can actually help us change these deep primitive circuits related to dopamine.

因此，这是一个突出的例子，说明知识的知识实际上可以帮助我们改变与多巴胺相关的深层原始回路。

Andrew Huberman:

安德鲁·休伯曼：

And this illustrates how the forebrain, which carries knowledge and carries interpretation and rational thought, can be used to shape the very circuits that are involved in generating reward for what would otherwise just be kind of primitive behaviors, hardwired behaviors.

这说明了携带知识、解释和理性思维的前脑如何被用来塑造那些参与为原本只是原始行为、硬连线行为产生奖励的回路。

And that's the beauty of these dopamine circuits, and that's the beauty of dopamine.

这就是这些多巴胺回路的美妙之处，这就是多巴胺的美妙之处。

It's not just attached to the more primitive behaviors of food, sex, heat, et cetera.

它不仅仅与食物、性、热等更原始的行为有关。

It's also attached to the things that we decide are good for us and are important for us.

它还与我们认为对我们有益且重要的事情有关。

So telling yourself that exercise, or fasting, or studying, or listening better or any kind of behavior is good for you will actually reinforce the extent to which it is good for you at a chemical level.

因此，告诉自己锻炼、禁食、学习、更好地倾听或任何一种行为对你都有好处，实际上会在化学层面上强化它对你的好处程度。

Andrew Huberman:

安德鲁·休伯曼：

And a somewhat eerie example of what I just mentioned was a study that was published last year in the journal Neuron, Cell Press journal, excellent journal.

我刚才提到的一个有点奇怪的例子是去年发表在《Neuron》杂志上的一项研究，《Cell Press》杂志，优秀杂志。

That showed that hearing something that reinforces one's prior beliefs actually can evoke dopamine release.

这表明，听到强化一个人先前信念的东西实际上可以激发多巴胺的释放。

So, the dopamine pathway is so vulnerable to subjective interpretation, that it actually makes it such that when we see something or hear something that validates a belief that we already have, that itself can increase dopamine release.

因此，多巴胺通路非常容易受到主观解释的影响，以至于当我们看到或听到某些东西证实了我们已有的信念时，它本身就可以增加多巴胺的释放。

Andrew Huberman:

安德鲁·休伯曼：

Along the lines of how dopamine, and dopamine schedules and our perception of things can shape the way that we experience things as pleasureful or not: There are beautiful studies, mainly looking at sugar appetite and our sense of pleasure from sweet things, but also for savory foods, et cetera.

沿着多巴胺、多巴胺的时间表和我们对事物的感知如何塑造我们体验事物愉快或不愉快的方式：有一些漂亮的研究，主要着眼于糖的食欲和我们对甜食的愉悦感，但也针对咸味食物等。

And essentially the results that come out of this are the following: If you ingest something that you like, it tastes good to you, but then you ingest something that's even sweeter or even more savory, and then you go back to the food that you ate previously, well, you don't like it as much.

基本上，由此产生的结果如下：如果你摄入了你喜欢的东西，它对你来说味道很好，但随后你摄入了更甜或更咸的东西，然后你又回到以前吃过的食物，嗯，你不太喜欢它。

And that might seem like a "duh, obviously," but that shift in perception can be blocked by blocking the shift in dopamine.

这可能看起来像是“呃，显然”，但这种感知的转变可以通过阻止多巴胺的转变来阻止。

Andrew Huberman:

安德鲁·休伯曼：

And so this really speaks to these peaks and valleys in dopamine that I mentioned before and how your experience of anything is going to depend on your prior experience of other things that evoke dopamine.

因此，这确实说明了我之前提到的多巴胺的高峰和低谷，以及你对任何事物的体验将如何取决于你之前对引起多巴胺的其他事物的体验。

Big dopamine release makes it more challenging to experience more big dopamine release.

大量的多巴胺释放使得体验更多的多巴胺释放更具挑战性。

So, dopamine is one of those things that you don't want too high or too low for too long.

因此，多巴胺是您不希望太长时间太高或太低的物质之一。

Andrew Huberman:

安德鲁·休伯曼：

It's all about staying in that dynamic range, and that's going to be different for everybody.

这一切都是为了保持在动态范围内，这对每个人来说都是不同的。

So, for the very savory foods that are now everywhere, those highly savory foods are, I think they call them highly palatable foods, are making more bland foods, whole foods — meaning foods that aren't processed — it's making those taste less good, at least, for a while.

因此，对于现在随处可见的非常咸味的食物，那些非常咸味的食物，我认为他们称之为高度适口的食物，正在制作更多乏味的食物，全食——意思是未经加工的食物——它使这些食物的味道变得不那么好，至少在一段时间内是这样。

And all it takes is a short period of time, even just days, two days or so, of not consuming any highly palatable foods, and suddenly broccoli with just a little bit of seasoning tastes delicious to you.

而只要在很短的时间内，甚至几天、两天左右，不吃任何味道鲜美的食物，突然间，西兰花加一点调料就变得美味了。

Andrew Huberman:

安德鲁·休伯曼：

All right, so again, this just speaks to the fact that dopamine is this universal currency.

好吧，这再次说明了多巴胺是这种通用货币的事实。

It establishes value based on not just what you're experiencing in the moment, but what you experienced in the days and minutes before.

它不仅基于您当前所经历的事情，还基于您之前几天和几分钟所经历的事情来建立价值。

Andrew Huberman:

安德鲁·休伯曼：

Now that you understand how your previous level of dopamine relates to your current level of dopamine and how your current level of dopamine will influence your future level of dopamine, it should become obvious why things like pornography, not just the accessibility of pornography, but the intensity of pornography, can negatively shape real-world romantic and sexual interactions.

既然您了解了以前的多巴胺水平与当前的多巴胺水平有何关系，以及当前的多巴胺水平将如何影响您未来的多巴胺水平，那么为什么像色情内容这样的东西（不仅仅是色情内容的可访问性，而且是色情内容的强度）会对现实世界的浪漫和性互动产生负面影响，这一点应该变得显而易见。

Andrew Huberman:

安德鲁·休伯曼：

This is a serious concern.

这是一个严重的问题。

The discussion is happening now, the underlying neurobiological mechanisms you now understand, and this isn't to pass judgment on whether or not people like or don't like pornography, that's an ethical discussion, and it's a moral discussion that has to be decided for each individual, by virtue of age, et cetera.

讨论现在正在进行，你现在了解了潜在的神经生物学机制，这并不是要对人们是否喜欢或不喜欢色情内容做出判断，这是一个伦理讨论，这是一个道德讨论，必须根据每个人的年龄等因素来决定。

Andrew Huberman:

安德鲁·休伯曼：

But again, any activity that evokes a lot of dopamine release will make it harder to achieve the same level, and certainly the greater level of dopamine through a subsequent interaction.

但同样，任何引起大量多巴胺释放的活动都会使达到相同水平变得更加困难，并且肯定会通过随后的相互作用来达到更高水平的多巴胺。

So yes, indeed, many people are addicted to pornography, and yes indeed, many people who regularly indulge in pornography experience challenges in real-world romantic interactions.

所以，是的，确实，很多人沉迷于色情内容，是的，确实，许多经常沉迷于色情内容的人在现实世界的浪漫互动中遇到了挑战。

Andrew Huberman:

安德鲁·休伯曼：

You now understand the mechanisms behind what I'm telling you.

您现在了解了我告诉您的内容背后的机制。

Now, there are circumstances in which increasing levels of dopamine is desirable and advantageous and clinically helpful.

现在，在某些情况下，增加多巴胺水平是可取的、有利的并且在临床上有帮助。

Good example of this would be the drug Wellbutrin, also called bupropion, which increases dopamine and norepinephrine.

很好的例子就是药物维布特林（Wellbutrin），也称为安非他酮，它可以增加多巴胺和去甲肾上腺素。

Wellbutrin, bupropion was developed as an alternative treatment for depression because some people who take the so-called SSRI, selective serotonin reuptake inhibitors, which as the name suggests increase serotonin, suffer from serotonin-related side effects.

安非他酮维布特林被开发为抑郁症的替代疗法，因为一些服用所谓 SSRI（选择性血清素再摄取抑制剂）的人，顾名思义会增加血清素，会遭受与血清素相关的副作用。

Things like decreased appetite, decreased libido, or sometimes increased appetite or other side effects that they don't want.

比如食欲下降、性欲下降，或者有时食欲增加或其他他们不想要的副作用。

And Wellbutrin seems to avoid the sexual side effects.

维布特林似乎可以避免性方面的副作用。

Andrew Huberman:

安德鲁·休伯曼：

It can blunt appetite and these sorts of things because of the increase in norepinephrine.

由于去甲肾上腺素的增加，它会抑制食欲等。

And dopamine increases levels of motivation and craving, but also can create a state of elevated alertness that can sometimes get in the way of healthy eating and things of that sort.

多巴胺会增加动力和渴望的水平，但也会产生一种高度警觉的状态，有时会妨碍健康饮食和类似的事情。

So one has to work with their clinician, psychiatrist — it is a prescription drug — in order to find the dosage of Wellbutrin that's correct for them.

因此，人们必须与临床医生、精神科医生（它是一种处方药）合作，才能找到适合他们的维布特林剂量。

Andrew Huberman:

安德鲁·休伯曼：

In addition, things like Wellbutrin, bupropion, can increase anxiety because of the way that dopamine and norepinephrine are stimulating and tend to place people into heightened levels of alertness.

此外，像维布特林、安非他酮这样的药物会增加焦虑，因为多巴胺和去甲肾上腺素具有刺激作用，往往会使人变得高度警觉。

Nonetheless, many people have gained terrific relief from depression, from Wellbutrin, bupropion, and many of those same people had serious trouble with some of the SSRIs.

尽管如此，许多人通过维布特林、安非他酮从抑郁症中得到了极大的缓解，而且其中许多人在服用某些 SSRI 药物后出现了严重的问题。

So, does seem to be a very useful drug in certain contexts, both for depression and for the treatment of smoking, for people desiring to quit smoking.

因此，在某些情况下，对于想要戒烟的人来说，它似乎是一种非常有用的药物，无论是对于抑郁症还是对于吸烟的治疗。

Andrew Huberman:

安德鲁·休伯曼：

And, of course, there are a lot of people out there who are seeking to increase their baseline levels of dopamine without taking any prescription pharmaceutical compounds.

当然，有很多人正在寻求在不服用任何处方药化合物的情况下提高多巴胺的基线水平。

And nowadays, there exist a lot of supplements to do that.

如今，有很多补充剂可以做到这一点。

The two most common ones that are directly within the dopamine pathway are Mucuna pruriens, which is actually a velvety bean whose contents are L-dopa.

直接位于多巴胺通路内的两种最常见的豆类是黧豆，它实际上是一种柔软的豆子，其成分是左旋多巴。

Andrew Huberman:

安德鲁·休伯曼：

Believe it or not, the content of this bean is the precursor to dopamine.

不管你信不信，这种豆子的成分是多巴胺的前体。

So Mucuna pruriens is sold over the counter, at least in the United States, and it, literally, is the precursor to dopamine.

因此，刺黧豆是在柜台出售的，至少在美国是这样，从字面上看，它是多巴胺的前体。

Meaning if you take it, you'll experience very large increases in dopamine.

这意味着如果您服用它，您的多巴胺会大幅增加。

Those increases are transient and very, very intense.

这些增长是短暂的，而且非常非常剧烈。

And in fact, if you look at the constellation of effects of Mucuna pruriens, what you find is that they're pretty striking, and they look a lot like, if not identical to, L-dopa.

事实上，如果你观察黧豆的一系列功效，你会发现它们非常引人注目，而且它们看起来很像左旋多巴，甚至完全相同。

Andrew Huberman:

安德鲁·休伯曼：

The most obvious of those is in the context of Parkinson's disease.

其中最明显的是帕金森病。

There are at least five studies that have shown that Mucuna pruriens can reduce the symptoms of Parkinson's disease, much in the same way that L-dopa can reduce the symptoms of Parkinson's disease.

至少有五项研究表明黧豆可以减轻帕金森病的症状，就像左旋多巴可以减轻帕金森病的症状一样。

And that shouldn't come as any surprise, given what I just told you.

鉴于我刚才告诉你的内容，这应该不足为奇。

That Mucuna pruriens is essentially L-dopa.

刺毛黧豆本质上是左旋多巴。

Andrew Huberman:

安德鲁·休伯曼：

It also can reduce a particular hormone called prolactin.

它还可以减少一种称为催乳素的特殊激素。

Dopamine and prolactin tend to be in somewhat push-pull fashion; when dopamine is up, prolactin is down and vice versa.

多巴胺和催乳素往往呈某种推拉的方式；当多巴胺上升时，催乳素下降，反之亦然。

Prolactin is involved in milk letdown in women.

催乳素与女性的乳汁分泌有关。

It's involved in setting the refractory period for sex after ejaculation in males.

它涉及设定男性射精后性交不应期。

The reason mating can occur and then not occur after ejaculation is because of an increase in prolactin.

交配可以发生但射精后不发生的原因是催乳素增加。

Mucuna pruriens is often used to blunt prolactin, and there are actually a couple of studies showing that it can indeed do that.

黧豆经常被用来抑制催乳素，实际上有一些研究表明它确实可以做到这一点。

Andrew Huberman:

安德鲁·休伯曼：

Mucuna pruriens has a number of other effects that lie in the sort of sex and reproduction pathway that are worth noting.

刺毛黧豆在性和繁殖途径方面还有许多其他值得注意的影响。

Sperm concentration, sperm quality, is actually greatly increased by Mucuna pruriens.

黧豆实际上大大提高了精子浓度、精子质量。

These are kind of curious effects until you understand a little bit more about the biology of dopamine, which I'll mention in a moment.

在您对多巴胺的生物学有更多了解之前，这些都是奇怪的效应，我稍后会提到。

Andrew Huberman:

安德鲁·休伯曼：

But there are several studies.

但有几项研究。

Four, in fact, that describe how Mucuna pruriens can increase sperm count, sperm quality and sperm motility.

事实上，这四个描述了黧豆如何增加精子数量、精子质量和精子活力。

So, for those of you seeking to conceive children, Mucuna pruriens might be an interesting choice.

因此，对于那些想要怀孕的人来说，黧豆可能是一个有趣的选择。

If you're interested in exploring nonprescription compounds.

如果您有兴趣探索非处方化合物。

However, I should mention that anytime you consume a substance that increases dopamine by mimicking dopamine or acting as a direct precursor to dopamine, there's almost inevitably a crash or a reduction in the baseline in dopamine that we referred to previously.

然而，我应该提到的是，每当你摄入一种通过模仿多巴胺或作为多巴胺的直接前体来增加多巴胺的物质时，几乎不可避免地会出现我们之前提到的多巴胺基线的崩溃或降低。

Andrew Huberman:

安德鲁·休伯曼：

So, many people who take Mucuna pruriens feel really elevated, really motivated, really alert, all the sorts of things that one would expect from a dopaminergic drug, which Mucuna pruriens is, and then they feel a low, or a reduction, in drive and excitement and enthusiasm after the drug wears off.

因此，许多服用刺毛黧豆的人会感到非常振奋、非常有动力、非常警觉，所有这些都是人们期望从多巴胺能药物（刺黧豆就是）中得到的东西，然后在药物消退后，他们感到动力、兴奋和热情低落或减少。

Just like they would with any other dopamine-increasing compound.

就像使用任何其他增加多巴胺的化合物一样。

Andrew Huberman:

安德鲁·休伯曼：

For that reason, many people have turned to the use of L-tyrosine.

因此，许多人转向使用 L-酪氨酸。

L-tyrosine is an amino acid precursor to L-dopa, so it lies further up the dopamine synthesis pathway.

L-酪氨酸是L-多巴的氨基酸前体，因此它位于多巴胺合成途径的更上游。

And, nowadays, it's very common, because L-tyrosine is sold over the counter in the United States, that people will take L-tyrosine as a way to get more energized, alert and focused.

如今，由于L-酪氨酸在美国有非处方药出售，人们将L-酪氨酸视为一种获得活力、警觉和集中注意力的方式，这种情况很常见。

Andrew Huberman:

安德鲁·休伯曼：

Indeed, there are data that L-tyrosine will accomplish that.

事实上，有数据表明 L-酪氨酸可以实现这一目标。

L-tyrosine is typically taken in capsule form or powder form, anywhere from 500 to 750 to 1000 milligrams.

L-酪氨酸通常以胶囊形式或粉末形式服用，含量为 500 至 750 至 1000 毫克。

It is a potent stimulus for increasing dopamine.

它是增加多巴胺的有效刺激物。

And the time scale for increasing dopamine is about 30 to 45 minutes after ingestion, dopamine levels start to peak.

多巴胺增加的时间尺度约为摄入后30至45分钟，多巴胺水平开始达到峰值。

Andrew Huberman:

安德鲁·休伯曼：

The classic study that really nailed down the fact that tyrosine has this effect was published way back in 1983, Journal of Clinical Endocrinology & Metabolism, that directly compared L-tyrosine supplementation with tryptophan ingestion on plasma dopamine and serotonin.

真正证实酪氨酸具有这种作用这一事实的经典研究早在 1983 年就发表在《临床内分泌与代谢杂志》上，该研究直接比较了补充 L-酪氨酸和摄入色氨酸对血浆多巴胺和血清素的影响。

Tryptophan being a precursor to serotonin.

色氨酸是血清素的前体。

Andrew Huberman:

安德鲁·休伯曼：

And, indeed, what they found is that ingestion of L-tyrosine can increase the amount of dopamine circulating in the blood, and in the brain, too, of course.

事实上，他们发现摄入 L-酪氨酸可以增加血液中循环的多巴胺量，当然也可以增加大脑中循环的多巴胺量。

The tyrosine ingestion induced dopamine increases within 45 minutes and they were short lasting.

酪氨酸摄入诱导的多巴胺在 45 分钟内增加，但持续时间很短。

After about 30 minutes, the effect had dissipated, meaning the levels of dopamine had dropped down to baseline, and even though they didn't look at levels of baseline dopamine past that time point, the expectation, based on everything we know about dopamine biology, is that it would then drop below baseline, due to the depletion of the readily reservable pool of dopamine vesicles that we talked about way back at the beginning of this episode.

大约 30 分钟后，这种效应消失了，这意味着多巴胺水平已降至基线，尽管他们没有观察该时间点之后的基线多巴胺水平，但根据我们对多巴胺生物学的了解，预期它会降至基线以下，因为我们在本集开头讨论过的容易保留的多巴胺囊泡池被耗尽。

Andrew Huberman:

安德鲁·休伯曼：

The nice thing about this study is it does show specificity of effect, because ingestion of tryptophan did not increase dopamine.

这项研究的好处是它确实显示了效果的特异性，因为摄入色氨酸不会增加多巴胺。

Instead it increased serotonin.

相反，它增加了血清素。

So there's really specificity to these pathways that rules out any placebo-type effects.

因此，这些途径确实具有特异性，排除了任何安慰剂效应。

Andrew Huberman:

安德鲁·休伯曼：

I'm not suggesting that anybody, everybody, increase their dopamine levels by way of tyrosine and Mucuna pruriens.

我并不是建议任何人通过酪氨酸和黧豆来增加多巴胺水平。

Andrew Huberman:

安德鲁·休伯曼：

For those of you that are seeking to increase your dopamine levels without prescription drugs, those are the most direct route to that.

对于那些想在不使用处方药的情况下增加多巴胺水平的人来说，这些是最直接的途径。

Of course, if you have a preexisting dopaminergic condition, so schizophrenia, or psychosis of any kind, bipolar, anxiety, things like Mucuna pruriens and L-tyrosine will not be good for you.

当然，如果您患有多巴胺能疾病，例如精神分裂症或任何类型的精神病、双相情感障碍、焦虑症，则黧豆和 L-酪氨酸之类的东西对您没有好处。

And if you don't, you should just understand and expect that it's going to lead to an increase in dopamine.

如果你不这样做，你应该理解并期望它会导致多巴胺的增加。

You'll certainly feel an elevated state.

你一定会感受到一种崇高的境界。

For some of you that might be agitating.

对于你们中的一些人来说，这可能会令人不安。

For some of you that might be really pleasureful, and then you will feel a crash afterwards.

对于你们中的一些人来说，这可能真的很愉快，但之后您会感到崩溃。

Andrew Huberman:

安德鲁·休伯曼：

How deep is that crash will really depend on your biology and where your dopamine baseline began.

这种崩溃有多深实际上取决于您的生物学特征以及多巴胺基线的开始位置。

So I, personally, am not a fan of using things like Mucuna pruriens at all, for myself, for the reasons I mentioned earlier, just too intense and too much of a crash.

所以，就我个人而言，我根本不喜欢使用黧豆之类的东西，对我自己来说，出于我之前提到的原因，太强烈和太多崩溃。

Andrew Huberman:

安德鲁·休伯曼：

I do use L-tyrosine from time to time for enhancing focus and motivation.

我确实时不时地使用 L-酪氨酸来增强注意力和动力。

But I want to emphasize from time to time.

但我想时不时地强调一下。

So I might use it once a week, occasionally twice a week, but I've never been one to take L-tyrosine regularly in order to focus or train or do any kind of mental work.

所以我可能每周使用一次，偶尔每周两次，但我从来没有定期服用 L-酪氨酸来集中注意力、训练或进行任何类型的脑力工作。

I just don't want to rely on any exogenous substance in order to get my dopamine circuits activated.

我只是不想依赖任何外源性物质来激活我的多巴胺回路。

And I don't want to experience the drop in dopamine that inevitably occurs some period of time afterwards.

我不想经历一段时间后不可避免地发生的多巴胺下降。

Andrew Huberman:

安德鲁·休伯曼：

I should also mention things that can reduce your levels of baseline dopamine.

我还应该提到一些可以降低基线多巴胺水平的东西。

One that is rarely discussed is melatonin.

很少被讨论的一种是褪黑激素。

I have talked before on this podcast about melatonin, why I am not a fan of using melatonin in order to enhance sleep.

我之前在这个播客上谈到过褪黑激素，为什么我不喜欢使用褪黑激素来增强睡眠。

It can help one get to sleep but not stay asleep.

它可以帮助人入睡，但不能保持睡眠状态。

Dr. Matt Walker, sleep expert from University of California, Berkeley — I think, I don't want to put words in his mouth, but in our discussion about melatonin on this podcast, when Matt was a guest, and in his book and on other podcasts, Matt has generally stated that the use of melatonin except for treatment of jet lag is generally not a good idea.

马特·沃克博士，加州大学伯克利分校的睡眠专家——我想，我不想在他嘴里说话，但在我们在这个播客上讨论褪黑激素时，当马特作为嘉宾时，在他的书和其他播客中，马特普遍表示，除了治疗时差反应之外，使用褪黑激素通常不是一个好主意。

Andrew Huberman:

安德鲁·休伯曼：

And I agree, I think that melatonin is not often thought about as impacting the dopamine pathway, but there's at least one study published in 2001.

我同意，我认为褪黑激素通常不被认为会影响多巴胺通路，但 2001 年至少发表了一项研究。

First author is Nishiyama, just as it sounds.

顾名思义，第一作者是西山。

It's spelled just as it sounds, "Acute effects of melatonin administration on cardiovascular autonomic regulation in healthy men."

正如它的发音一样，它的拼写是“褪黑激素给药对健康男性心血管自主调节的急性影响”。

Andrew Huberman:

安德鲁·休伯曼：

So, the study wasn't specifically about dopamine, but they looked at norepinephrine and dopamine levels, and they found a significant, statistically significant, decrease in dopamine 60 minutes after melatonin administration.

因此，这项研究并不是专门针对多巴胺，但他们观察了去甲肾上腺素和多巴胺水平，他们发现在服用褪黑激素 60 分钟后，多巴胺显着且具有统计学意义地下降。

Andrew Huberman:

安德鲁·休伯曼：

I've talked before about how viewing bright lights between the hours of 10:00 p.m.

我之前讨论过如何在晚上 10:00 之间观看明亮的灯光。

and 4:00 a.m.

和凌晨 4:00

has been shown in studies by Dr. Samer Hattar, David Boschen, excellent circadian scientists, to reduce levels of dopamine for several days after that light exposure.

优秀的昼夜节律科学家 Samer Hattar 博士和 David Boschen 博士的研究表明，在光照后几天内，多巴胺水平会降低。

So dim the lights at night.

所以晚上把灯调暗。

If you can avoid exogenous melatonin, meaning if you don't have to take melatonin and you can find a better alternative, that would be a good idea, if you want to maintain healthy levels of dopamine.

如果您可以避免外源性褪黑激素，也就是说如果您不必服用褪黑激素并且可以找到更好的替代品，那么如果您想保持健康的多巴胺水平，这将是一个好主意。

Andrew Huberman:

安德鲁·休伯曼：

Now there is one compound that you are all familiar with and you've probably actually taken without realizing it that increases dopamine, and that's something called PEA for phenylethylamine, technically beta-phenylethylamine, and PEA is found in various foods.

现在有一种你们都熟悉的化合物，并且您可能实际上在没有意识到的情况下服用了它，它可以增加多巴胺，这就是苯乙胺的 PEA，技术上是 β-苯乙胺，PEA 存在于各种食物中。

Chocolate just happens to be one enriched in PEA and can increase synaptic levels of dopamine.

巧克力恰好是一种富含 PEA 的物质，可以增加多巴胺的突触水平。

I personally take PEA from time to time, as a focus and work aid in order to do intense bouts of work.

我个人时不时地服用 PEA，作为集中注意力和工作辅助手段，以便完成紧张的工作。

Andrew Huberman:

安德鲁·休伯曼：

Again, I don't do that too often.

再说一次，我不经常这样做。

This might be once a week or once every two weeks.

这可能是每周一次或每两周一次。

I might use it for training, but typically I don't.

我可能会用它来训练，但通常不会。

It's usually for mental work, and I will take 500 milligrams of PEA and I'll take 300 milligrams of alpha GPC.

通常用于脑力劳动，我会服用 500 毫克 PEA 和 300 毫克 alpha GPC。

That's something that I personally do.

这是我个人所做的事情。

That's what's right for me.

这就是适合我的。

It's within my margins of safety for my health.

这在我的健康安全范围之内。

Again, you have to check with your doctor and decide what's right for you.

同样，您必须咨询您的医生并决定什么适合您。

Andrew Huberman:

安德鲁·休伯曼：

It leads to a sharp, but very transient, increase in dopamine that lasts about 30 to 45 minutes.

它会导致多巴胺急剧但非常短暂地增加，持续约 30 至 45 分钟。

And, at least in my system, I found to be much more regulated and kind of even than something like L-tyrosine, and certainly much more regulated and even and lower dopamine release than something like Mucuna pruriens.

而且，至少在我的系统中，我发现它比 L-酪氨酸之类的东西受到更多的调节，甚至更均匀，而且肯定比黧豆之类的东西受到更多的调节，均匀且更低的多巴胺释放。

Andrew Huberman:

安德鲁·休伯曼：

One of the lesser talked about compounds that's out there, but that's gaining popularity for increasing dopamine and as a so-called nootropic is something called huperzine A.

其中一种较少被提及的化合物是存在的，但它因增加多巴胺而越来越受欢迎，而所谓的促智药就是石杉碱甲。

Huperzine A is a compound sold over the counter, at least in the United States, that can increase acetylcholine transmission, a different neuromodulator entirely.

石杉碱甲是一种非处方药，至少在美国可以增加乙酰胆碱的传输，这是一种完全不同的神经调节剂。

But what's interesting is that huperzine A, somehow, by way of interactions between the cholinergic system and the dopaminergic system, leads to increases in dopamine in the medial prefrontal cortex and hippocampus.

但有趣的是，石杉碱甲在某种程度上通过胆碱能系统和多巴胺能系统之间的相互作用，导致内侧前额叶皮层和海马中的多巴胺增加。

Hippocampus, of course, being an area of the brain associated with learning and memory, and prefrontal cortex being associated with the mesolimbic pathway, decision-making, focus, et cetera.

当然，海马体是大脑中与学习和记忆相关的区域，前额叶皮层与中脑边缘通路、决策、注意力等相关。

Andrew Huberman:

安德鲁·休伯曼：

And so I think the reason why we're seeing an increase in popularity of companies including huperzine A in nootropic compounds is both for the cholinergic-stimulating properties, but also for stimulating dopamine release.

因此，我认为我们看到促智化合物中包含石杉碱甲的公司越来越受欢迎的原因既是因为其刺激胆碱能的特性，也是因为刺激多巴胺的释放。

Andrew Huberman:

安德鲁·休伯曼：

I personally have never tried huperzine A.

我个人从未尝试过石杉碱甲。

You can go to examine.com or put huperzine A into PubMed, if you'd like to search around and see some of the science behind it.

如果您想四处搜索并了解其背后的一些科学知识，可以访问 exam.com 或将石杉碱甲放入 PubMed。

Again, I'm not recommending anyone take these things.

再次强调，我不建议任何人服用这些东西。

In fact, I recommend against anyone just diving in and starting to consume things without gaining knowledge about how they function and whether or not they're right for you.

事实上，我建议不要任何人在不了解它们的功能以及它们是否适合您的情况下就开始消费它们。

Andrew Huberman:

安德鲁·休伯曼：

But nonetheless, I think in the years to come, we are going to see a lot more of L-tyrosine, PEA — phenylethylamine, and huperzine as a way of tapping into the dopaminergic and cholinergic circuits.

但尽管如此，我认为在未来的几年里，我们将看到更多的 L-酪氨酸、PEA（苯乙胺）和石杉碱作为进入多巴胺能和胆碱能回路的一种方式。

Certainly along with things like alpha GPC as nonprescription, short-lived, somewhat milder alternatives to things that really spike dopamine.

当然，还有像 alpha GPC 这样的非处方、短期、稍微温和的替代品，可以真正刺激多巴胺。

Things like Adderall, Ritalin, modafinil, armodafinil, and similar.

像阿得拉、利他林、莫达非尼、阿莫达非尼等类似药物。

Andrew Huberman:

安德鲁·休伯曼：

And I can't help but share with you one more result.

我忍不住要与大家分享一个结果。

It's not related to pharmacology.

这与药理学无关。

It's related to behaviors and social interactions.

它与行为和社交互动有关。

And that's the very interesting, and I would say important, finding that was made a few years ago by my colleague Rob Malenka, who's in our department of psychiatry at Stanford, showing that oxytocin and social connection is actually directly stimulating the dopamine pathway.

这是非常有趣的，我想说的是重要的，几年前由我的同事罗布·马伦卡（Rob Malenka）所做的发现，他在斯坦福大学精神病学系工作，表明催产素和社会联系实际上直接刺激多巴胺通路。

Andrew Huberman:

安德鲁·休伯曼：

I think for many years, all of us, including me, would hear and thought that oxytocin was in the serotonergic pathway, that it was about pair bonding, and it was about some of these neuromodulators that were more associated with things related to feeling good with what we have in the present moment.

我想多年来，我们所有人，包括我，都会听说并认为催产素位于血清素通路中，它与配对联系有关，并且与其中一些神经调节剂有关，这些神经调节剂与我们当下所拥有的感觉良好相关。

That's typically what we think of when we think of the opioid system or the serotonergic system.

当我们想到阿片类药物系统或血清素系统时，我们通常会想到这一点。

The dopamine system is really about seeking and reward.

多巴胺系统实际上是关于寻求和奖励的。

But in a paper published in 2017 in the journal Science — excellent journal — the paper's titled "Gating of social reward by oxytocin in the ventral tegmental area."

但在 2017 年《科学》杂志（优秀期刊）上发表的一篇论文中，该论文的标题是“腹侧被盖区催产素对社会奖励的门控”。

Andrew Huberman:

安德鲁·休伯曼：

You now know what the ventral tegmental area, it's that area of the mesolimbic pathway.

您现在知道什么是腹侧被盖区，它是中脑边缘通路的区域。

What this paper essentially showed is that oxytocin, social connection and pair bonding itself triggers dopamine release.

这篇论文本质上表明的是，催产素、社会联系和配对本身会触发多巴胺的释放。

And as everyone read this result, we all realized, ah, this makes total sense that for the evolution of our species, indeed for any species where social connections are important, it's also important to go seek social connections.

当每个人读到这个结果时，我们都意识到，啊，这完全有道理，对于我们物种的进化来说，实际上对于任何社会关系很重要的物种来说，寻求社会关系也很重要。

Andrew Huberman:

安德鲁·休伯曼：

And so while it's fun to think about pharmacology and underlying neurocircuitry, and cold water baths, and all these different things related to dopamine schedules and reward mechanisms and attaching reward to effort, and all the various things that we've talked about today, in terms of science and tools and protocols, I'd be remiss if I didn't include description of this result and just emphasize that social connections, close social connections in particular, that evoke oxytocin release — so those are romantic type.

因此，虽然思考药理学和潜在的神经回路、冷水浴，以及所有这些与多巴胺时间表和奖励机制相关的不同事物，以及对努力给予奖励，以及我们今天讨论的所有各种事物，在科学、工具和协议方面很有趣，但如果我不包括对这个结果的描述，而只是强调社会联系，特别是密切的社会联系，会引起催产素的释放，那就是我的失职——所以这些都是浪漫的类型。

Those are parent-child type.

这些都是亲子类型的。

Those are friendship-related, and those can even be just friends at a distance-related, right?

那些是友情的，甚至可以只是远方的朋友，对吧？

Andrew Huberman:

安德鲁·休伯曼：

It doesn't actually require skin contact to get oxytocin release, but oxytocin release is central to stimulating the dopamine pathways.

实际上并不需要皮肤接触来释放催产素，但催产素的释放对于刺激多巴胺通路至关重要。

So the take home message there is quite simple.

因此，要传达的信息非常简单。

Engage in, pursue, quality, healthy social interactions.

参与、追求优质、健康的社交互动。

Andrew Huberman:

安德鲁·休伯曼：

I know I've covered a lot of material today.

我知道今天我已经介绍了很多材料。

I've really tried hard to focus on things that lie directly within the dopamine pathway and circuitries, as well as things that directly stimulate those pathways and circuitries.

我真的很努力地关注直接位于多巴胺通路和电路中的事物，以及直接刺激这些通路和电路的事物。

Andrew Huberman:

安德鲁·休伯曼：

What I haven't talked about are all the things that indirectly serve the dopamine pathways and out there on the internet and, indeed, in the scientific literature, you will find, for instance, that things like maca root can increase dopamine.

我没有谈论的是所有间接服务于多巴胺途径的东西，而且在互联网上，事实上，在科学文献中，你会发现，例如，像玛卡根这样的东西可以增加多巴胺。

Things like the gut microbiome can influence dopamine.

肠道微生物组等因素会影响多巴胺。

And indeed they can, but they do that through indirect mechanisms.

他们确实可以，但他们通过间接机制做到这一点。

By creating an environment, a milieu in which dopamine and dopamine circuits can flourish.

通过创造一个环境，一个多巴胺和多巴胺回路可以蓬勃发展的环境。

Andrew Huberman:

安德鲁·休伯曼：

Maca is a good example of that.

玛卡就是一个很好的例子。

It will reduce cortisol and, through some indirect pathways related to cortisol, can increase dopamine.

它会减少皮质醇，并通过一些与皮质醇相关的间接途径，可以增加多巴胺。

But it's not a direct increase in dopamine.

但这并不是多巴胺的直接增加。

And so as a consequence, it's rather subtle compared to the various compounds and behaviors that I talked about today.

因此，与我今天讨论的各种化合物和行为相比，它相当微妙。

Andrew Huberman:

安德鲁·休伯曼：

Indeed, cold water exposure leads to huge increases in dopamine, as we talked about before, and very sustained ones at that.

事实上，正如我们之前谈到的，接触冷水会导致多巴胺大量增加，而且是非常持续的增加。

Andrew Huberman:

安德鲁·休伯曼：

I realize in giving you a lot of information about science and mechanism, all the way from psychological and biological to circuitry and synaptic transmission, volumetric transmission, and so forth, that it might seem overwhelming.

我意识到，在向您提供大量有关科学和机制的信息时，从心理学和生物学到电路和突触传递、体积传递等，它可能看起来令人不知所措。

The most important things to understand are that these dopamine pathways really are under your control, and the locus of control resides in the fact that your previous levels of dopamine are influencing your levels of dopamine right now, and your current levels of dopamine and where you take them next will influence your dopamine levels in the next days and weeks to come.

最重要的是要了解，这些多巴胺通路确实在您的控制之下，而控制点在于您之前的多巴胺水平正在影响您现在的多巴胺水平，而您当前的多巴胺水平以及您下一步的多巴胺水平将影响您未来几天和几周的多巴胺水平。

Andrew Huberman:

安德鲁·休伯曼：

So, I hope both with the mechanisms that you now have in hand plus some of the tools to tap into the dopaminergic system, both behavioral, pharmacologic, prescription, and nonprescription, et cetera, that you'll feel that you have more control over your dopamine system.

因此，我希望通过您现在掌握的机制以及一些利用多巴胺能系统的工具，包括行为、药理学、处方和非处方等，您会感觉自己对多巴胺系统有更多的控制权。

And certainly that you have a better understanding of your dopamine system, so that you can modulate and adjust your levels of dopamine in the ways that serve you best.

当然，您对自己的多巴胺系统有了更好的了解，这样您就可以以最适合您的方式调节和调整您的多巴胺水平。

Andrew Huberman:

安德鲁·休伯曼：

If you're learning from and or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习或喜欢此播客，请订阅我们的 YouTube 频道。

That's a terrific way to support us.

这是支持我们的好方法。

Andrew Huberman:

安德鲁·休伯曼：

In addition, please leave us a comment or a suggestion for a guest you'd like us to interview or a topic you'd like us to cover.

此外，请为您希望我们采访的嘉宾或您希望我们报道的主题留下评论或建议。

Andrew Huberman:

安德鲁·休伯曼：

In addition, please subscribe to us on Apple and Spotify.

此外，请在 Apple 和 Spotify 上订阅我们。

And on Apple you have the opportunity to leave us up to a five-star review and to leave us a comment there as well.

在 Apple 上，您有机会给我们留下五星级的评价，并给我们留下评论。

Andrew Huberman:

安德鲁·休伯曼：

Please also check out the sponsors mentioned at the beginning of today's podcast.

另请查看今天播客开头提到的赞助商。

That's a terrific way to support us.

这是支持我们的好方法。

Andrew Huberman:

安德鲁·休伯曼：

In addition, if you'd like to support the Huberman Lab and research at Stanford on stress, stress mitigation, and human performance, you can do that by going to hubermanlab.stanford.edu/giving.

此外，如果您想支持胡伯曼实验室和斯坦福大学关于压力、压力缓解和人类表现的研究，您可以访问 hubermanlab.stanford.edu/giving。

And there you can make a tax-deductible donation to the research in my laboratory.

在那里，您可以为我实验室的研究提供免税捐款。

Andrew Huberman:

安德鲁·休伯曼：

If you're not already following us on Instagram at Huberman Lab, please do so.

如果您还没有在 Huberman Lab 的 Instagram 上关注我们，请立即关注。

There I teach neuroscience tools and information.

我在那里教授神经科学工具和信息。

Oftentimes it's tools and information that I don't cover on the podcast.

通常，我不会在播客中介绍工具和信息。

Andrew Huberman:

安德鲁·休伯曼：

We're also on Twitter, also at Huberman Lab.

我们也在 Twitter 上，也在 Huberman 实验室。

And last, but certainly not least, thank you for your interest in science.

最后但同样重要的是，感谢您对科学的兴趣。