Developing a Rational Approach to Supplementation for Health & Performance

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today, we are discussing supplements, or more specifically, a rational guide to supplementation.

今天，我们讨论的是补品，或者更具体地说，是合理的补品指南。

Now, to be forthright, I want to tell you that I am not a fan of the word supplements because it stems from this idea that all supplements are somehow food supplements or designed to compensate for what one could otherwise get from food, and that's simply not the case.

现在，坦白地说，我想告诉你，我不喜欢补充剂这个词，因为它源于这样一种想法，即所有补充剂在某种程度上都是食品补充剂或旨在补偿人们本来可以从食物中获得的东西，但事实并非如此。

Many supplements are compounds that are extremely efficacious, for instance, for enhancing sleep or for enhancing hormone function or for enhancing focus, and many of those compounds are simply not found in food or are not found in enough abundance in food to have the desired effect.

许多补充剂是非常有效的化合物，例如，对于增强睡眠或增强激素功能或增强注意力而言，其中许多化合物根本不存在于食物中，或者在食物中含量不足，无法达到所需的效果。

Now, that raises the issue as to whether or not these compounds are good to take, safe to take, and whether or not they are actually beneficial for us.

现在，这就提出了这样的问题：这些化合物是否适合服用、是否安全，以及它们是否真的对我们有益。

And the short answer is that like everything else, supplements can either be good for us or dangerous for us, depending on dosage, sourcing, et cetera.

简而言之，与其他事物一样，补充剂可能对我们有益，也可能对我们有害，具体取决于剂量、来源等。

But more importantly, we need to think about supplements and a rational guide to supplementation as taking into account a number of different factors.

但更重要的是，我们需要考虑多种不同因素来考虑补充剂和合理的补充剂指南。

And we need to set aside the idea that all non-prescription compounds that fall under this umbrella term supplements are simply things that could be extracted from food, but most people don't either ingest enough of those foods or pay enough attention to their diet in order to obtain them.

我们需要抛开这样一种想法，即所有属于这一总称补充剂的非处方化合物都是可以从食物中提取的物质，但大多数人要么没有摄入足够的这些食物，要么没有足够注意自己的饮食来获取它们。

In fact, during today's episode, I'm going to give you a number of different, very specific questions that you can answer in order to decide whether or not you should be taking any so-called supplements or not, and whether or not you should be taking one type of supplement or another type of supplement more or less than the other.

事实上，在今天的节目中，我将向您提出一些不同的、非常具体的问题，您可以回答这些问题，以便决定您是否应该服用任何所谓的补充剂，以及您是否应该服用一种补充剂或比另一种补充剂多或少的另一种补充剂。

I'm also going to discuss safety, of course, and I will discuss cost because obviously monetary cost is a serious consideration for most, if not everybody, considering the use of supplements.

当然，我还将讨论安全性，并且我将讨论成本，因为显然，对于大多数（如果不是每个人）考虑使用补充剂的人来说，金钱成本是一个严肃的考虑因素。

During today's episode, I will also discuss which specific supplements are optimal for achieving specific endpoints, such as improved sleep, such as improved focus, and such as improved hormone function, among other things.

在今天的节目中，我还将讨论哪些特定补充剂最适合实现特定终点，例如改善睡眠、改善注意力、改善激素功能等等。

I plan to cover the full range of what are referred to as supplements, including so-called foundational supplements that are designed to act as a sort of insurance policy against any deficiencies that might exist within your diet, all the way up to very targeted outcome supplements and compounds.

我计划涵盖所有所谓的补充剂，包括所谓的基础补充剂，旨在作为一种保险政策，针对您饮食中可能存在的任何缺陷，一直到非常有针对性的结果补充剂和化合物。

That is, compounds that are non-prescription that are designed to achieve very specific endpoints, such as enhanced focus over the next four to six hours of physical work or mental work, so on and so forth.

也就是说，非处方化合物旨在实现非常具体的终点，例如在接下来的四到六个小时的体力工作或脑力工作中增强注意力，等等。

I plan to cover everything in between that as well, and I promise to cover how supplements interact with other things such as behavioral tools, prescription drugs, when supplements might be a good alternative to prescription drugs, when they might not be a good alternative to prescription drugs, when supplements can serve as an augment to already excellent nutrition and prescription protocols, and every feature of supplements as it relates to mental health, physical health, and performance.

我还计划涵盖这之间的所有内容，并且我承诺涵盖补充剂如何与其他事物（例如行为工具、处方药）相互作用，何时补充剂可能是处方药的良好替代品，何时可能不是处方药的良好替代品，何时补充剂可以作为已经很好的营养和处方方案的补充，以及补充剂与心理健康、身体健康和表现相关的每个功能。

By the end of today's episode, you should be armed with a number of different questions, as I mentioned before, that will allow you to develop the most biologically effective and cost-effective supplement regimen for you.

正如我之前提到的，在今天的节目结束时，您应该掌握许多不同的问题，这将使您能够为您制定最具生物有效性和成本效益的补充方案。

And of course, I want to acknowledge that for some people, the total amount or dosages of a given supplement or supplements that you might need to take could be zero.

当然，我想承认，对于某些人来说，您可能需要服用的一种或多种补充剂的总量或剂量可能为零。

There are such individuals.

有这样的人。

But that many people can in fact derive tremendous benefit from supplements in a way that can be more cost-effective than trying to obtain the same non-prescription nutrients from food.

但事实上，许多人可以从补充剂中获得巨大的益处，这种方式比尝试从食物中获取相同的非处方营养素更具成本效益。

As we head into today's conversation, I want to emphasize something very important, not just as it relates to supplements, but as it relates to all aspects of mental health, physical health, and performance.

在我们进入今天的谈话时，我想强调一些非常重要的事情，不仅与补充剂有关，而且与心理健康、身体健康和表现的各个方面有关。

And that is, I take the stance that behavioral tools, that is specific actions that we take and specific actions that we avoid, form the foundation of mental health, physical health, and performance.

也就是说，我的立场是，行为工具，即我们采取的具体行动和我们避免的具体行动，构成了心理健康、身体健康和表现的基础。

So things like viewing morning sunlight and exercise are behavioral tools.

因此，观看早晨的阳光和锻炼等都是行为工具。

They don't require the ingestion of anything.

他们不需要摄入任何东西。

Within the realm of behavioral tools, there are also some don'ts or do nots that can greatly enhance our mental health, physical health, and performance.

在行为工具领域，也有一些不该做或不该做的事情可以极大地增强我们的心理健康、身体健康和表现。

Such as avoiding bright light exposure to your eyes between the hours of 10:00 p.m.

例如，晚上 10:00 至晚上 10:00 之间避免强光照射眼睛。

and 4:00 a.m., or avoiding caffeine too late in the afternoon, because even if you can fall asleep after ingesting caffeine in the late afternoon, we know it disrupts the architecture of your sleep in ways that greatly diminish your mental health, physical health, and performance the following day, for instance.

下午和凌晨 4:00，或者在下午太晚避免摄入咖啡因，因为即使您在下午晚些时候摄入咖啡因后可以入睡，但我们知道它会扰乱您的睡眠结构，从而极大地损害您第二天的心理健康、身体健康和表现。

So behavioral tools form the foundational layer of all tools for mental health, physical health, and performance.

因此，行为工具构成了所有心理健康、身体健康和表现工具的基础层。

Second to that, I would say the next layer is, in fact, nutrition.

其次，我想说的下一层实际上是营养。

No amount of supplementation or non-prescription compounds or prescription compounds, for that matter, can ever compensate for poor nutrition, at least not for very long.

就此而言，任何补充品或非处方化合物或处方化合物都无法弥补营养不良，至少在很长一段时间内是这样。

Okay, so this is a key point.

好吧，这是一个关键点。

Even though many supplements are not simply food supplements because they are not designed to compensate for anything that you could otherwise get from food, that is not to say that you can live on supplements.

尽管许多补充剂不仅仅是食品补充剂，因为它们并不是为了补偿您可以从食物中获得的任何东西，但这并不是说您可以依靠补充剂生活。

I suppose you could live on whey protein and fish oil capsules and vitamin capsules or tablets for a short while, but before long, you'd either suffer from boredom to the extent that you'd want to go back to food or some other deficiency would show up.

我想你可以靠乳清蛋白和鱼油胶囊以及维生素胶囊或片剂维持一段时间，但不久之后，你要么会感到无聊，以至于想要重新吃东西，要么会出现其他一些缺乏。

I think it's the rare individual that tries to survive entirely on food supplements and things of that sort.

我认为很少有人试图完全依靠食品补充剂和类似的东西生存。

Most everybody, and I would hope everybody, is paying attention to their nutrition.

大多数人，我希望每个人，都在关注他们的营养。

So I would place behavioral tools, do's and do nots, as layer one, the deepest layer, the bedrock of all mental health, physical health, and performance.

因此，我将行为工具、该做和不该做的事情作为第一层，最深层，是所有心理健康、身体健康和表现的基石。

On top of that, I would place nutrition, and of course, that's going to mean different things to different people with the understanding that there's a huge array of different food choices and nutritional programs.

最重要的是，我会把营养放在首位，当然，这对不同的人来说意味着不同的事情，因为我们知道有大量不同的食物选择和营养计划。

Nutrition is fundamentally important for macronutrients, for storage of energy in the form of glycogen, fats, and phosphocreatine stores and so forth, but also for obtaining basic nutrients, vitamins, minerals, and micronutrients.

营养对于大量营养素、以糖原、脂肪和磷酸肌酸等形式储存能量，以及获取基本营养素、维生素、矿物质和微量营养素来说至关重要。

Okay, so we've got behavioral tools, nutritional tools.

好的，我们有行为工具、营养工具。

Then on top of that, I would place what is typically called supplementation, although today I'm trying to expand that word to include not just things that compensate for Food deficiencies or that are layered on top of food as a way to enhance the amount of nutrients that you could get from food, but as I mentioned before, compounds that are non-prescription that can be for a variety of different purposes, and many of which are not available in food.

然后最重要的是，我会放置通常所说的补充，尽管今天我试图扩展这个词，使其不仅包括补偿食物不足的东西，或者叠加在食物上以增加你可以从食物中获取的营养量的东西，而且正如我之前提到的，非处方化合物可以用于各种不同的目的，其中许多化合物在食物中是不存在的。

So I would place supplementation right on top of nutrition.

所以我会把补充放在营养之上。

Then past that, I would say prescription drugs, obviously prescribed from a board-certified MD, can serve a very vital purpose in the treatment or augmentation of mental health, physical health, and performance goals.

除此之外，我想说的是处方药，显然是由委员会认证的医学博士开出的处方药，可以在治疗或增强心理健康、身体健康和绩效目标方面发挥非常重要的作用。

So some people do in fact need prescription antidepressants.

所以有些人实际上确实需要处方抗抑郁药。

Other people do not.

其他人则不然。

Some people do in fact need prescription drugs for attention-deficit hyperactivity disorder or sleep-related disorders, so on and so forth.

事实上，有些人确实需要处方药来治疗注意力缺陷多动障碍或睡眠相关障碍等。

The whole issue of whether or not there is an over-prescription epidemic or not is a separate conversation for a separate podcast.

是否存在过度处方流行的整个问题是一个单独的播客的单独对话。

I would argue that many prescription drugs do in fact save lives.

我认为许多处方药实际上确实可以挽救生命。

This includes the category of prescription drugs related to statins and cardiovascular health, related to any number of different things, even sleep disorders and insomnia, narcolepsy, and so forth.

这包括与他汀类药物和心血管健康相关的处方药类别，与许多不同的事物相关，甚至与睡眠障碍和失眠、发作性睡病等相关。

That said, there are many instances in which people can either reduce their dosages of prescription compounds or can replace those prescription compounds with quality behavioral tools, nutrition, and supplementation.

也就是说，在很多情况下，人们可以减少处方化合物的剂量，或者可以用优质的行为工具、营养和补充剂替代这些处方化合物。

But there are many instances in which prescription drugs are the only route by which people can achieve the mental health, physical health, and performance goals that they wish to achieve.

但在很多情况下，处方药是人们实现心理健康、身体健康和表现目标的唯一途径。

So I would place that as the fourth layer in this stack of layers directed towards mental health, physical health, and performance.

因此，我将其作为这一层中的第四层，针对心理健康、身体健康和表现。

So just to list off again, I fundamentally believe that behaviors, dos and don'ts, form the foundation of mental health, physical health, performance.

再次列出来，我从根本上相信行为、该做和不该做的事情构成了心理健康、身体健康和表现的基础。

Next in line would be nutrition.

接下来是营养。

That is, the specific foods we eat, the amount that we eat, the combinations of foods that we eat in a given sitting, and the timing in which we eat our food.

也就是说，我们吃的具体食物、我们吃的量、我们在特定场合吃的食物的组合以及我们吃食物的时间。

Then on top of that, I would place supplementation, the topic of today's episode, and finally, prescription drugs.

然后最重要的是，我会放置补充品，今天这一集的主题，最后是处方药。

And of course, all of these things interact in important and interesting ways, many of which interactions we will discuss during today's podcast as we drill into the topic of supplementation, developing a rational supplementation protocol, and one that is most biologically and cost-effective.

当然，所有这些事情都以重要且有趣的方式相互作用，其中许多相互作用我们将在今天的播客中讨论，因为我们将深入探讨补充主题，制定合理的补充方案，以及最具生物学和成本效益的补充方案。

Before moving further into today's episode, I want to emphasize a very important point, which is that I am not a physician.

在进入今天的节目之前，我想强调非常重要的一点，那就是我不是医生。

That is, I'm not a clinician, so I do not prescribe anything, nor am I going to do that today.

也就是说，我不是临床医生，所以我不会开任何处方，今天也不打算这样做。

I'm a professor.

我是一名教授。

I review the research literature.

我回顾了研究文献。

I describe tools gleaned from the research literature and developed from the research literature.

我描述了从研究文献中收集并根据研究文献开发的工具。

So I profess many things, but I do not prescribe anything, and I think it's vitally important that any time you are thinking of adding or subtracting any behavioral protocols, nutritional protocols, supplementation-based protocols, and certainly prescription drug-based protocols, for whatever purpose, that you consult a trusted board-certified physician.

因此，我承认很多事情，但我不开任何处方，而且我认为，无论何时您考虑添加或减少任何行为方案、营养方案、基于补充剂的方案，当然还有基于处方药的方案，无论出于何种目的，都必须咨询值得信赖的委员会认证的医生，这一点至关重要。

That's absolutely essential.

这是绝对必要的。

I don't say that merely to protect me.

我这么说不仅仅是为了保护我。

I mainly say that to protect you.

我这么说主要是为了保护你。

The most important aspect of today's episode is not going to be that you discover one particular supplement or category of supplements or blend of supplements that is going to transform your mental health, physical health, and performance.

今天这一集最重要的方面不会是您发现一种特定的补充剂或补充剂类别或补充剂混合物将改变您的心理健康、身体健康和表现。

No. The purpose of today's episode is for you to understand where you have needs that can be met by supplementation better than any other approach, and most importantly, how to think about supplementation.

不。今天这一集的目的是让您了解您的哪些需求可以通过补充比任何其他方法更好地满足，最重要的是，如何思考补充。

That is, how to think about the different categories of supplements that are out there and how those interact with your nutrition and your behaviors so that you can maximize your immediate and long-term health.

也就是说，如何考虑现有的不同类别的补充剂以及它们如何与您的营养和行为相互作用，以便您可以最大限度地提高您的近期和长期健康。

What I mean by this is that we have this word supplements or supplementation, but that means many, many different things.

我的意思是，我们有“补充”或“补充”这个词，但这意味着很多很多不同的事情。

It means vitamins.

意思是维生素。

It means minerals.

意思是矿物质。

It means adaptogens.

它的意思是适应原。

Most people probably don't even know what an adaptogen really is, and in fact, many people talking about adaptogens never actually define what an adaptogen is or it's designed for, or the fact that many adaptogens are also used for other purposes.

大多数人可能甚至不知道适应原到底是什么，事实上，许多谈论适应原的人从未真正定义适应原是什么或它的设计目的，或者许多适应原也用于其他目的这一事实。

So today's discussion is really about you learning how to think about supplementation the same way you would learn to think about nutrition or exercise or anything related to brain and body health for that matter, in a way that lets you navigate this vast space that we call supplementation and develop protocols that are optimal for you.

因此，今天的讨论实际上是让您学习如何思考补充剂，就像学习思考营养或运动或任何与大脑和身体健康相关的事物一样，让您在我们称之为补充剂的广阔空间中航行，并制定最适合您的方案。

And indeed, it may be the case that the ideal dosage of a given supplement for you is zero milligrams.

事实上，给定补充剂的理想剂量可能是零毫克。

For instance, if I ask you, "Are you sleeping deeply and enough each night?

例如，如果我问你：“你每晚睡得够深够吗？

Do you feel rested throughout the day?

您一整天都感到休息了吗？

Maybe you need a short nap and that's it, or maybe you don't." And you say, "Yes.

也许你需要小睡一会儿，仅此而已，或者也许不需要。”你说：“是的。

I feel great.

我感觉很棒。

I sleep great.

我睡得很好。

I wake up feeling great.

我醒来感觉很棒。

I only need a short nap or no nap during the day to feel rested throughout the day." Well then, there's really no discussion about sleep supplementation to be had between you and me.

我只需要在白天小睡一会儿或不小睡，就能感觉一整天都得到了休息。”那么，你我之间就真的没有什么关于补充睡眠的讨论了。

However, if you are not sleeping well, then a big discussion opens up as to what the reasons are.

然而，如果你睡得不好，那么就会引发一场关于原因的大讨论。

Is it related to nutrition or when you're exercising or ingesting caffeine?

它与营养有关，或者与您锻炼或摄入咖啡因有关吗？

In other words, no discussion about supplementation can be had in a vacuum.

换句话说，关于补充的讨论不能在真空中进行。

Rather, discussions about supplementation need to be considered in a larger context.

相反，有关补充的讨论需要在更大的背景下考虑。

So today, you're going to learn how to place the discussion and thinking about supplementation in a larger context and think about how specific supplements, that is, specific ingredients and combinations of ingredients, can indeed be used to buffer and support your overall health and lead you to specific health and performance outcomes.

因此，今天，您将学习如何将关于补充剂的讨论和思考放在更大的背景下，并思考特定的补充剂（即特定成分和成分组合）如何确实可以用来缓冲和支持您的整体健康，并引导您达到特定的健康和表现结果。

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向公众提供有关科学和科学相关工具的零成本消费者信息。

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。

Let's talk about supplements and supplementation and how to develop a rational supplementation regimen.

下面我们就来说一说补与补以及如何制定合理的进补方案。

One of the things that's really emerged over the last 20 years is that supplements And there I'm referring to non-prescription compounds designed to augment nutrition, prescription drugs, and behavioral protocols, have emerged as a mainstay within the health and wellness, but also the medical communities that are focused on developing mental health, physical health, and performance for their patients and their athletes, and for the everyday person.

过去 20 年中真正出现的事情之一是，补充剂（我指的是旨在增强营养、处方药和行为方案的非处方化合物）已成为健康和保健领域的中流砥柱，同时也是专注于为患者、运动员和普通人发展心理健康、身体健康和表现的医学界的支柱。

Essentially what I'm saying is that 20 years ago, a discussion about supplements would mainly take place within the niche communities of health food stores or of particular athletes.

从本质上讲，我想说的是，20 年前，关于补充剂的讨论主要发生在健康食品商店或特定运动员的小众社区内。

But nowadays, I think almost everyone is familiar with the fact that, yes indeed, there are standard vitamin supplements, but that there are also supplements such as vitamin D3, which are designed to make sure that people have certain amounts of hormones in their bloodstream because they might not be getting enough sunshine.

但如今，我想几乎每个人都熟悉这样一个事实：是的，确实有标准的维生素补充剂，但也有维生素 D3 等补充剂，其目的是确保人们的血液中含有一定量的激素，因为他们可能没有获得足够的阳光。

Although I'll be very clear over and over throughout this episode that there is no pill replacement for sunshine, nor is there a pill replacement, or food replacement for that matter, for exercise or for social connection or for sleep or for simply getting smarter.

尽管在这一集里我会一遍又一遍地明确表示，没有药物可以替代阳光，也没有药物替代品，也没有食物替代品，无论是锻炼、社交、睡眠还是仅仅为了变得更聪明。

Again, there is no pill that's going to replace excellent behavioral protocols.

再次强调，没有任何药物可以取代优秀的行为规范。

In fact, a physician friend of mine has a great saying that I think everybody should keep in mind as we wade into this conversation, which is that better living through chemistry still requires better living.

事实上，我的一位医生朋友有一句很好的话，我认为每个人在深入讨论时都应该牢记在心，那就是通过化学更好的生活仍然需要更好的生活。

And I think that's a very important phrase to keep in mind when thinking about the optimal supplementation or prescription drug protocol for you.

我认为，在考虑最适合您的补充剂或处方药方案时，请牢记这一非常重要的短语。

So what is an ideal supplementation protocol?

那么什么是理想的补充方案呢？

Well, I think what we need to do is to take a step back and ask what are different supplements designed to do?

好吧，我认为我们需要做的是退后一步，问一下不同的补充剂的目的是什么？

For instance, there are foundational supplements.

例如，有基础补充剂。

These are supplements that are designed to establish a foundation or provide insurance along with your nutritional intake to ensure that you're getting all the things that you need in order to have a basic level of mental health, physical health, and opportunity for optimal performance.

这些补充剂旨在为您的营养摄入奠定基础或提供保险，以确保您获得基本的心理健康、身体健康和获得最佳表现的机会所需的一切。

Now, this is the one category of supplements for which I think it's appropriate and in fact advantageous to have multiple ingredients in a given supplement.

现在，我认为这是一类补充剂，在给定的补充剂中含有多种成分是合适的，而且实际上是有利的。

Throughout the rest of today's discussion, I'm going to talk about the advantage of mainly focusing on taking single-ingredient formulations for a variety of reasons.

在今天剩余的讨论中，我将讨论出于各种原因主要关注采用单一成分配方的优势。

But when it comes to foundational supplements, what we're mainly talking about are supplements that contain vitamins and minerals that are designed to compensate for any deficiencies you might have from diet or from lack of adequate diet.

但当谈到基础补充剂时，我们主要讨论的是含有维生素和矿物质的补充剂，旨在弥补您因饮食或缺乏足够饮食而可能出现的任何缺陷。

How would such a lack of vitamin and mineral intake arise?

维生素和矿物质摄入量如此缺乏是如何产生的呢？

Well, for instance, if you're somebody that practices intermittent fasting or other components of fasting, or if you're somebody who does not get enough vitamins and minerals from vegetables and fruits and grains and meats, well then, taking a supplement that can act as an insurance policy against any vitamin and mineral deficiencies in many ways can be advantageous.

举例来说，如果您实行间歇性禁食或禁食的其他组成部分，或者如果您没有从蔬菜、水果、谷物和肉类中获取足够的维生素和矿物质，那么服用补充剂可以在很多方面作为预防任何维生素和矿物质缺乏的保险，这可能是有利的。

Although, I will talk about some of the safety concerns in just a few minutes.

不过，我将在几分钟内讨论一些安全问题。

Now I want to acknowledge that as soon as we talk about vitamin and mineral supplements, the skeptics immediately raise their hands and say, "Well, all that vitamin and mineral supplements do is give you very expensive urine."

现在我想承认，一旦我们谈论维生素和矿物质补充剂，怀疑论者立即举手说：“好吧，维生素和矿物质补充剂所做的一切就是给你带来非常昂贵的尿液。”

And there the skeptics are referring to the fact, the reality, that when you ingest high levels of water-soluble vitamins, so think vitamin C and some of the other vitamins, that indeed you will excrete them in your urine.

怀疑论者指的是这样一个事实，即现实，当您摄入高含量的水溶性维生素（例如维生素 C 和其他一些维生素）时，您确实会将它们从尿液中排出。

However, it's also the case that many people are not getting enough of the water-soluble vitamins from their foods, and it's also the case that many people are.

然而，也有很多人没有从食物中摄入足够的水溶性维生素，而且很多人的情况也是如此。

And it's also the case that ingesting higher than needed amounts of most water-soluble vitamins, provided those levels aren't exceedingly high, is or at least we should say can be safe.

而且，大多数水溶性维生素的摄入量高于所需量（只要含量不是太高）是安全的，或者至少我们应该说是安全的。

And again, this is provided that the levels that they're ingesting are not exceedingly high.

再说一次，前提是他们摄入的水平不是很高。

So the typical vitamin mineral supplement is indeed going to cover any gaps or deficiencies that might arise in the water-soluble vitamins from your food intake.

因此，典型的维生素矿物质补充剂确实可以弥补食物摄入中水溶性维生素可能出现的任何缺口或缺陷。

But the reality is that most people are getting enough of the water-soluble vitamins from their food if they are paying attention to a couple of things.

但现实是，如果大多数人注意几件事，他们就能从食物中获取足够的水溶性维生素。

And those things are very simple to lay out, regardless of whether or not you're a vegan, a vegetarian, a more traditional omnivore eating from both animal-based and plant-based sources, grains, et cetera, or even if you're in the pure carnivore or strict, I guess it's called the lion diet, where it's just meat and salt.

这些东西都很简单，无论你是否是素食主义者、素食主义者、更传统的杂食动物，无论你是动物性还是植物性来源、谷物等等，或者即使你是纯肉食动物还是严格的，我想这被称为狮子饮食，其中只有肉和盐。

Regardless of what type of nutrition you follow, you will get vitamins and minerals, but you'll get more or fewer of them depending on the nutritional program you follow, and of course, depending on how often and how much you eat.

无论您遵循哪种类型的营养，您都会获得维生素和矿物质，但您会获得更多或更少的维生素和矿物质，具体取决于您遵循的营养计划，当然也取决于您进食的频率和数量。

That's just sort of obvious.

这是显而易见的。

Most people who take a vitamin mineral supplement will indeed excrete a lot of the water-soluble vitamins.

大多数服用维生素矿物质补充剂的人确实会排出大量水溶性维生素。

They will retain the fat-soluble vitamins.

它们会保留脂溶性维生素。

And there again, the skeptics will raise their hands and say, "You do not want to take high levels of fat-soluble vitamins because they will be stored in your system, potentially to levels that are dangerous."

怀疑论者会再次举手说：“你不想服用高浓度的脂溶性维生素，因为它们会储存在你的系统中，可能达到危险的水平。”

Again, provided that vitamin mineral supplements are not taken in excess, it's unlikely that you're going to have such a buildup of the fat-soluble vitamins in your system that they're going to be a problem.

再次强调，只要维生素矿物质补充剂摄入不过量，您的系统中脂溶性维生素的积累就不太可能导致出现问题。

So that raises a very specific question that you need to ask.

因此，这就提出了您需要提出的一个非常具体的问题。

Do you want to take a vitamin mineral supplement?

您想补充维生素矿物质吗？

Well, the answer to that will be highly individual, but you really just need to address two things.

嗯，这个问题的答案因人而异，但你实际上只需要解决两件事。

First of all, is the cost within the range that you can afford and want to pay, right?

首先，这个费用是否在你能承受、愿意支付的范围之内，对吗？

Oftentimes these vitamin mineral supplements can be quite inexpensive, but some of them can be quite expensive.

通常，这些维生素矿物质补充剂可能非常便宜，但其中一些可能非常昂贵。

And you can see the full range of ones that are pennies per day all the way up to many dollars or tens of dollars per day because of what are reported to be variations in quality and sourcing and so forth.

你可以看到各种各样的产品，从每天几美分一直到每天数美元或数十美元，因为据报道质量和采购等方面存在差异。

I'm not aware of any real differences between the quality of the water-soluble and fat-soluble vitamins found in the less expensive versus the more expensive vitamin mineral supplements.

我不知道较便宜的维生素矿物质补充剂与较昂贵的维生素矿物质补充剂中的水溶性和脂溶性维生素的质量之间存在任何真正的差异。

More typically, the cost scales with the dosages of these different vitamins and minerals, and as Could probably be expected, the more expensive to obtain and source vitamins and minerals tend to be in lower quantities in the less expensive versions of vitamin and mineral supplements.

更典型的是，成本随着这些不同维生素和矿物质的剂量而变化，并且正如可能预期的那样，获取和来源越昂贵的维生素和矿物质往往在较便宜的维生素和矿物质补充剂中含量越少。

That's just kind of obvious.

这是显而易见的。

So you need to ask yourself, can you afford it financially?

所以你要问自己，经济上你能承受吗？

And then you need to ask yourself, are you able to regularly ingest enough foods with enough variety to cover your vitamin mineral needs just from food?

然后你需要问自己，你是否能够定期摄入足够种类的食物来满足你对维生素矿物质的需求？

And for some people, the answer is going to be an immediate yes.

对于某些人来说，答案是肯定的。

They are careful to get enough of the foods that allow them to obtain their vitamin and mineral quota.

他们小心翼翼地摄入足够的食物，以便获得维生素和矿物质的配额。

And for other individuals, the answer will be no.

对于其他人来说，答案是否定的。

I would say for people that are extremely physically and/or mentally active, and for people that perhaps are following a intermittent fasting schedule, so they are not ingesting a lot of food in general, or restricting their food intake to specific times of day, well, then a vitamin mineral supplement likely makes sense for them.

我想说，对于身体和/或精神极度活跃的人，以及可能遵循间歇性禁食计划的人，因此他们一般不会摄入大量食物，或者将食物摄入量限制在一天中的特定时间，那么维生素矿物质补充剂可能对他们有意义。

However, it's going to be very important to ingest that vitamin mineral supplement with food, and ideally early in the day.

然而，通过食物摄入维生素矿物质补充剂非常重要，最好是在一天的早些时候。

So that can set up a little bit of a challenge for the intermittent fasters who are restricting their feeding window to late in the day.

因此，这对于那些将进食时间限制在当天晚些时候的间歇性禁食者来说可能会带来一些挑战。

Why do I say this?

我为什么这么说呢？

Well, many of the water-soluble vitamins, in particular the B vitamins, need to be ingested with food because otherwise they can cause some stomach upset.

许多水溶性维生素，尤其是 B 族维生素，需要与食物一起摄入，否则会引起胃部不适。

And again, there's a range there.

再说一次，那里有一个范围。

Some people, like myself, can take B vitamins on an empty stomach and feel fine.

有些人，比如我自己，可以空腹服用 B 族维生素并且感觉良好。

Other people feel really lousy when they take B vitamins.

其他人服用 B 族维生素后感觉非常糟糕。

There are a few other things that we'll talk about later, namely zinc and coenzyme Q10 that really should also be taken with food.

还有一些其他的东西我们稍后会讨论，即锌和辅酶 Q10，它们确实也应该与食物一起服用。

But the best time to take a vitamin mineral supplement is with food.

但服用维生素矿物质补充剂的最佳时间是与食物一起服用。

And I believe that if you're going to take a vitamin mineral supplement, that you want to take it with food, and you don't want to take dosages of vitamins and minerals from supplements that are exceedingly high for a couple of reasons.

我相信，如果您要服用维生素矿物质补充剂，您应该与食物一起服用，并且您不想从补充剂中服用剂量过高的维生素和矿物质，原因有几个。

One is the buildup of fat-soluble vitamins that we talked about before.

一是我们之前讨论过的脂溶性维生素的积累。

The other reason is that when people tend to take very high levels of vitamins and minerals from supplements, they tend to spend less time and focus on making sure that they're optimizing their nutrition or at least trying to get their nutrition right.

另一个原因是，当人们倾向于从补充剂中摄取非常高水平的维生素和矿物质时，他们往往会花更少的时间并专注于确保优化营养或至少尝试获得正确的营养。

What do I mean by getting their nutrition right?

获得正确的营养是什么意思？

Well, I think regardless of whether or not you're keto, omnivore, carnivore, vegan, or any other nutritional plan, the key thing is to get most, that is about 75% to 80% of your foods or more, from non-processed or minimally processed sources.

好吧，我认为无论你是否是酮类、杂食者、肉食者、素食主义者或任何其他营养计划，关键是要从未加工或最低限度加工的来源获取大部分食物，即大约 75% 到 80% 或更多的食物。

I think there is agreement across the board that most people should avoid highly processed foods.

我认为大多数人都应该避免高度加工食品。

Highly processed foods are going to be foods with very long ingredient lists that have very long shelf lives.

高度加工的食品将是成分列表很长、保质期很长的食品。

So this often includes snack foods.

所以这通常包括零食。

It does include snack foods like chips, et cetera, pastries that could sit on the shelf a long time.

它确实包括薯片等休闲食品，以及可以在货架上放置很长时间的糕点。

But it also includes things like canned soups and a number of different other foods that have many, many ingredients, preservatives.

但它还包括罐装汤和许多其他含有许多成分和防腐剂的不同食品。

Most people would do well to avoid those kinds of foods and focus most of their intake on things that are non-processed.

大多数人最好避免食用此类食物，并将大部分摄入量集中在未加工的食物上。

So these would be things like fruits and vegetables.

这些是水果和蔬菜之类的东西。

You'll notice that the non-processed foods will tend to have very short shelf life or require refrigeration in some cases, such as meat, eggs, et cetera.

您会注意到，非加工食品的保质期往往很短，或者在某些情况下需要冷藏，例如肉、蛋等。

Or minimally processed foods such as rice and oatmeals and pastas, beans, and things of that sort.

或者是经过最低限度加工的食品，例如大米、燕麦片、面食、豆类以及类似的东西。

Beans oftentimes can be completely unprocessed as well, of course.

当然，豆类通常也可以完全未经加工。

These are the two general categories, unprocessed and minimally processed, that should make up about 80% or more of your food intake if your goal is health and obtaining adequate amounts of vitamins and minerals.

如果您的目标是健康并获得足够的维生素和矿物质，那么这两个大类（未加工的和最低限度加工的）应占您食物摄入量的 80% 或更多。

The so-called foundational supplements include, of course, vitamin and mineral supplements, but has expanded over the last decade or more to also include supplements that have vitamins and minerals, but also things like digestive enzymes.

所谓的基础补充剂当然包括维生素和矿物质补充剂，但在过去十年或更长时间里已经扩大到还包括含有维生素和矿物质以及消化酶等物质的补充剂。

And again, here we have an example where indeed you can get digestive enzymes from foods.

再说一次，我们这里有一个例子，确实可以从食物中获取消化酶。

For instance, eating a bit of papaya or even a little bit of pineapple can assist in the digestion of certain aspects of macronutrients because these are naturally occurring enzymes that help digest things like carbohydrates, fats, and proteins.

例如，吃一点木瓜甚至一点菠萝可以帮助消化大量营养素的某些方面，因为这些是天然存在的酶，有助于消化碳水化合物、脂肪和蛋白质等物质。

And there are other food-based sources of enzymes.

还有其他基于食物的酶来源。

You're welcome to look those up online.

欢迎您在线查找这些内容。

If you just put food-based sources of enzymes and you'll find those.

如果您只添加基于食物的酶来源，您就会找到它们。

But nowadays, a lot of the foundational supplements will include papain, or they will include different lipases, or anytime you hear the word ase, by the way, it means an enzyme.

但现在，很多基础补充剂都含有木瓜蛋白酶，或者含有不同的脂肪酶，或者任何时候你听到 ase 这个词，顺便说一句，它的意思是酶。

An enzyme is designed to break down or to catalyze some sort of reaction in biology and in nutrition in particular.

酶的设计目的是分解或催化生物学，特别是营养学中的某种反应。

So you can find foundational supplements that include vitamins and minerals and digestive enzymes.

因此，您可以找到包含维生素、矿物质以及消化酶的基础补充剂。

And nowadays, more and more, the quality foundational supplements are also including things like adaptogens.

如今，越来越多的优质基础补充剂也包括适应原等物质。

And here the name adaptogens is sort of vague, and it indeed has no specific operational definition.

这里的适应原这个名字有点模糊，它确实没有具体的操作定义。

This is something really important to understand about supplementation is that companies and indeed podcasts can talk about adaptogens without actually defining what an adaptogen is in an operational way.

关于补充，需要理解的一点是，公司和播客实际上可以谈论适应原，而无需以可操作的方式实际定义适应原是什么。

When we say operational, what we mean is a definition that everyone in a given arena or space, research, for instance, can agree on so that when we talk about the adaptogenic effects of a given compound, we're all talking about the same things.

当我们说可操作时，我们指的是特定领域或空间（例如研究）中的每个人都可以达成一致的定义，因此当我们谈论特定化合物的适应原作用时，我们都在谈论相同的事情。

Well, foundational supplements nowadays include vitamins, minerals, digestive enzymes, and the so-called adaptogens.

现在的基础补充剂包括维生素、矿物质、消化酶和所谓的适应原。

And the adaptogens, broadly speaking, are thought to improve the body and brain's ability to buffer against various stressors.

从广义上讲，适应原被认为可以提高身体和大脑缓冲各种压力源的能力。

So these could be things like herbs, like ashwagandha, that are designed to reduce cortisol levels.

因此，这些可能是像南非醉茄这样的草药，旨在降低皮质醇水平。

In that sense, ashwagandha is an adaptogen, but ashwagandha has other effects related to hormone augmentation in both the testosterone and estrogen and maybe even the thyroid pathways.

从这个意义上说，南非醉茄是一种适应原，但南非醉茄还具有与睾酮和雌激素甚至甲状腺途径中激素增强相关的其他作用。

We'll talk about this a little bit later when we talk about supplements for hormone augmentation.

稍后当我们谈论激素增强补充剂时，我们会讨论这一点。

So foundational supplements has really expanded to include a lot of different categories of nutrients and micronutrients, vitamins and minerals, digestive enzymes designed to achieve a broad spectrum of effects.

因此，基础补充剂确实已经扩展到包括许多不同类别的营养素和微量营养素、维生素和矿物质、消化酶，旨在实现广泛的效果。

Again, this is the one category of supplementation where I think it makes sense to explore multi-ingredient formulations.

同样，我认为这是一类补充剂，探索多成分配方是有意义的。

And the other thing that's often included in these so-called foundational supplements are probiotics or prebiotics Which are designed to augment and support the so-called gut microbiome.

这些所谓的基础补充剂中经常包含的另一种物质是益生菌或益生元，旨在增强和支持所谓的肠道微生物组。

The gut microbiome is the collection of trillions of little microbacteria that exist in all of us.

肠道微生物组是我们所有人体内存在的数万亿个小微生物的集合。

They mainly exist in the mucus membrane-lined tissues of the body.

它们主要存在于身体的粘膜衬里组织中。

So that would be your nasal passages, your mouth, the vagina, the urethra, and the gut, the whole way from your mouth all the way out the other end.

所以这就是你的鼻腔、你的嘴、阴道、尿道和肠道，从你的嘴一直到另一端。

So not just your stomach.

所以不仅仅是你的胃。

Trillions of bacteria live there.

数万亿细菌生活在那里。

Trillions of microbacteria also live on your skin.

您的皮肤上还生活着数以万亿计的微生物。

In fact, every time you shake someone's hand, you are exchanging microbacteria.

事实上，每次你与某人握手时，你都在交换微生物。

These microbacteria often are healthy for us, good for us.

这些微生物通常对我们来说是健康的、有益的。

They support a huge number of positive biological functions.

它们支持大量积极的生物功能。

But there are other microbacteria that live in our gut and elsewhere on those mucus line tissues that can be disadvantageous for us, that can harm our health.

但还有其他微生物生活在我们的肠道和粘液组织的其他地方，它们可能对我们不利，可能损害我们的健康。

A growing idea these days based on a number of different laboratories' work, including the laboratory of my upstairs neighbor at Stanford, Dr. Justin Sonnenburg, who's been a guest on this podcast, is that having a great diversity, a range of microbiota, as they're called, microbiome, microbiota, and these microbacteria are all essentially referring to the same thing.

如今，基于许多不同实验室的工作，包括我在斯坦福大学楼上邻居贾斯汀·索南伯格博士（Justin Sonnenburg）（他是本播客的嘉宾）的实验室的工作，一个日益增长的想法是，微生物群具有巨大的多样性，一系列的微生物群，正如它们所称的，微生物群，微生物群，而这些微生物本质上都指的是同一件事。

The microbiome is the whole collection of these microbacteria.

微生物组是这些微生物的整体集合。

But having a lot of different so-called species of these microbacteria is known to be advantageous for immune system function, hormone function.

但众所周知，这些微生物的许多不同的所谓物种对​​免疫系统功能和激素功能是有利的。

It supports the so-called gut-brain axis that's important for a number of things, including mood and motivation.

它支持所谓的肠脑轴，这对很多事情都很重要，包括情绪和动机。

It actually supports the production of neurotransmitters in the brain and body that can help keep you motivated, elevated mood, support the general function of neurons.

它实际上支持大脑和身体中神经递质的产生，可以帮助您保持动力、情绪高涨、支持神经元的一般功能。

Well, not surprisingly, there are ways to support the gut microbiome, and there are ways to harm the gut microbiome.

嗯，毫不奇怪，有一些方法可以支持肠道微生物组，也有一些方法可以损害肠道微生物组。

I'll refer to the podcast episode we did with Justin Sonnenburg.

我将参考我们与 Justin Sonnenburg 一起制作的播客节目。

You can find that at hubermanlab.com if you want to learn all the different ways that you can support your gut microbiome.

如果您想了解支持肠道微生物组的所有不同方法，您可以在 hubermanlab.com 上找到该内容。

But for sake of today's discussion, I want to emphasize that some of those methods of supporting the gut microbiome are through the direct consumption of particular foods.

但为了今天的讨论，我想强调的是，其中一些支持肠道微生物组的方法是通过直接食用特定食物。

And there are two categories of foods that if you're getting enough of them, it's likely that your gut microbiome is diverse and is going to support all those important functions I just listed off and other functions as well.

有两类食物，如果您摄入足够的食物，您的肠道微生物群很可能是多样化的，并且将支持我刚刚列出的所有重要功能以及其他功能。

The two sources of microbiota-supporting foods are low-sugar fermented foods, so these would be things like sauerkraut, kimchi, Greek yogurt, again, low sugar Greek yogurt, kombucha in particular as a drink, things like kefir.

支持微生物群的食物的两种来源是低糖发酵食品，所以这些食物包括泡菜、泡菜、希腊酸奶、低糖希腊酸奶、康普茶，特别是作为饮料，比如开菲尔。

There are a bunch of other varieties of fermented foods.

还有许多其他种类的发酵食品。

Different cultures have different fermented foods, so the Japanese natto is another source of ferment that is very good for the gut microbiome.

不同的文化有不同的发酵食物，因此日本纳豆是另一种对肠道微生物组非常有益的发酵来源。

And work from Justin Sonnenburg's lab and close by labs at Stanford School of Medicine have shown that if people ingest four servings a day of these low-sugar fermented foods, it greatly improves the function of the gut microbiome, and in particular enhances the function of the immune system, and it reduces the so-called inflammatome.

贾斯汀·索南伯格实验室和斯坦福大学医学院附近实验室的研究表明，如果人们每天摄入四份这些低糖发酵食品，就会极大地改善肠道微生物群的功能，特别是增强免疫系统的功能，并减少所谓的炎症。

It reduces inflammation in the brain and body in ways that are helpful and effective for brain and body.

它以对大脑和身体有益且有效的方式减少大脑和身体的炎症。

That is mental health, physical health, and performance.

那就是心理健康、身体健康和表现。

So there are ways to support your gut microbiome strictly from food, but it should come as no surprise that most people are not ingesting four servings a day of fermented foods.

因此，有一些方法可以完全通过食物来支持肠道微生物群，但大多数人每天不会摄入四份发酵食品也就不足为奇了。

Hopefully, they're getting enough fiber, especially prebiotic fiber, which is one other way to support the gut microbiome.

希望他们能够获得足够的纤维，尤其是益生元纤维，这是支持肠道微生物组的另一种方式。

Although the studies from Justin Sonnenburg's lab point to the fact that fiber intake itself was not directly supportive of the gut microbiome in everybody.

尽管贾斯汀·索南伯格实验室的研究指出，纤维摄入本身并不直接支持每个人的肠道微生物组。

It was in some individuals, but not in others.

有些人有这种情况，但另一些人则不然。

In some, it had no effect, and in other individuals, it actually made the category, or I should say, the array of inflammatome markers worse.

对某些人来说，它没有效果，而对另一些人来说，它实际上使炎症组标记物的类别（或者我应该说）变得更糟。

It actually led to more inflammation.

它实际上导致了更多的炎症。

So that's not to say that fiber is bad.

所以这并不是说纤维不好。

In fact, in the episode that we did with Dr. Layne Norton, he discussed the many benefits of getting enough fiber.

事实上，在我们与莱恩·诺顿博士一起做的一集中，他讨论了摄入足够纤维的许多好处。

There are a lot of reasons why people should get enough fiber in their diet.

人们应该在饮食中摄入足够的纤维有很多原因。

But at least for supporting the gut microbiome, four servings a day of low-sugar fermented foods seems to be the best way to support the gut microbiome through the intake of nutrition.

但至少对于支持肠道微生物群而言，每天四份低糖发酵食品似乎是通过摄入营养来支持肠道微生物群的最佳方式。

Again, most people are not achieving that, and therefore these foundational supplements that can be just vitamin and mineral supplements or could be vitamin and mineral supplements plus digestive enzymes or both of those things plus adaptogens now also tend to include prebiotics and probiotics that are designed to support the proliferation and maintenance of enough gut microbiota in order to support the gut microbiome and the gut-brain axis.

同样，大多数人都没有实现这一目标，因此，这些基础补充剂可以只是维生素和矿物质补充剂，也可以是维生素和矿物质补充剂加上消化酶，或者这两者加上适应原，现在也往往包括益生元和益生菌，旨在支持足够的肠道微生物群的增殖和维持，以支持肠道微生物组和肠脑轴。

Now because of the importance of the gut microbiome and because most people are not getting enough support for the gut microbiome in the form of low-sugar fermented foods and prebiotic fiber from their diet, I think perhaps one of the most essential foundational supplements, irrespective of whether or not it includes vitamins and minerals, adaptogens, and digestive enzymes, is some way to support the gut microbiome.

现在，由于肠道微生物组的重要性，并且由于大多数人没有从饮食中以低糖发酵食品和益生元纤维的形式获得足够的肠道微生物组支持，我认为，无论是否包含维生素和矿物质、适应原和消化酶，也许最重要的基础补充剂之一是支持肠道微生物组的某种方式。

Now, this gets into a whole dimension of categories of prebiotic and probiotic capsules, and one needs to be very careful there.

现在，这涉及到益生元和益生菌胶囊类别的整个维度，人们需要非常小心。

I do want to say that most of the prebiotic and probiotic capsules that you can buy, first of all, are very expensive.

我确实想说，首先，您可以购买的大多数益生元和益生菌胶囊都非常昂贵。

The best ones are going to be refrigerated or require refrigeration, just as do any good low-sugar fermented foods, by the way.

顺便说一句，最好的食品将被冷藏或需要冷藏，就像任何好的低糖发酵食品一样。

So for instance, pickles are a low-sugar fermented food that can support the gut microbiome.

例如，泡菜是一种低糖发酵食品，可以支持肠道微生物组。

But if you're buying pickles from the section of the grocery store where the pickles are not refrigerated, well, then you're not going to get the gut microbiome supporting effects from those pickles.

但是，如果您从杂货店不冷藏泡菜的区域购买泡菜，那么您将无法从这些泡菜中获得肠道微生物组支持作用。

It's sort of funny we're even having this conversation talking about pickles, but the reality is they can greatly enhance the microbiota if you are getting the pickles that require refrigeration and include the brine, which is the liquid around them.

有趣的是，我们甚至在谈论泡菜，但事实是，如果您购买的是需要冷藏并含有盐水（即泡菜周围的液体）的泡菜，它们可以极大地增强微生物群。

The same is true for sauerkraut.

酸菜也是同样的道理。

Non-refrigerated sauerkraut is not going to support your gut microbiome.

非冷藏酸菜不会支持您的肠道微生物组。

It will supply some other things, perhaps, but it's not going to support your gut microbiome.

也许它会提供一些其他东西，但它不会支持你的肠道微生物组。

It has to be the refrigerated versions.

应该是冷藏版的。

For the reason that most people are not getting enough food-based support for their gut microbiome, and because of the importance of the gut microbiome, one of the key categories of foundational supplements are supplements that create support for the microbiome through prebiotics or probiotics.

由于大多数人没有获得足够的基于食物的肠道微生物组支持，并且由于肠道微生物组的重要性，基础补充剂的关键类别之一是通过益生元或益生菌为微生物组提供支持的补充剂。

Again, they tend to be the refrigerated varieties are the ones that are actually going to work.

同样，它们往往是冷藏品种，才是真正有用的品种。

Those also tend to be very expensive.

这些往往也非常昂贵。

And there are some evidence that taking excessive amounts of prebiotics and probiotics, that is typical of these capsule forms of prebiotics and probiotics, if they're taken ongoing, not for short periods of time, but if they're taken ongoing, can lead to some issues like brain fog.

有一些证据表明，服用过量的益生元和益生菌（这是典型的益生元和益生菌胶囊形式），如果持续服用，而不是短期服用，但如果持续服用，可能会导致一些问题，例如脑雾。

There's a nice literature on this and a growing one at that.

关于这方面有很多很好的文献，而且这方面的文献还在不断增加。

So my suggestion is that if people are going to take supplements to support the microbiome, that those supplements include low enough levels, that is small enough amounts of prebiotics and probiotics, that you don't start to venture into the realm of brain fog and some of the other issues that could be associated with taking too much prebiotic and probiotic in the form of supplements.

因此，我的建议是，如果人们要服用补充剂来支持微生物群，那么这些补充剂中的益生元和益生菌含量要足够低，即足够少量的益生元和益生菌，这样您就不会开始冒险进入脑雾领域，以及可能与服用过多补充剂形式的益生元和益生菌相关的其他一些问题。

The other category of foundational supplements are those adaptogens that we mentioned earlier.

另一类基础补充剂是我们之前提到的适应原。

Adaptogens, again, being a very poorly defined category, but these are typically micronutrients, herbs.

适应原也是一个定义非常模糊的类别，但它们通常是微量营养素、草药。

Sometimes they go into the mushroom category, again, these are non-psychedelic mushrooms, that provide either some buffering to the stress system by reducing cortisol, typically, or that are thought to or known to, based on research studies, to enhance things like blood flow to the brain, or to enhance some aspect of cognitive function by way of enhancing neurotransmitter function.

有时，它们也属于蘑菇类别，这些蘑菇是非迷幻蘑菇，通常通过减少皮质醇来为压力系统提供一些缓冲，或者根据研究认为或已知，可以增强流向大脑的血液等功能，或者通过增强神经递质功能来增强认知功能的某些方面。

This category of so-called adaptogens is an important one.

这一类所谓的适应原是重要的一类。

We'll get back to this a little bit later.

我们稍后再讨论这个问题。

The reason I mention it now is that it is indeed hard to get the so-called adaptogens in sufficient concentrations from food-based sources.

我现在提到它的原因是，确实很难从食物来源中获得足够浓度的所谓适应原。

I have to assume that most people aren't out there collecting chaga mushroom or the ashwagandha herbs and then combining them with their salads or their foods.

我必须假设大多数人不会去采集白桦茸或南非醉茄草药，然后将它们与沙拉或食物结合起来。

And so that's why this adaptogen category fits into foundational.

这就是为什么这个适应原类别属于基础类别。

Now, this opens up the category of foundational supplements that are broad-spectrum.

现在，这开辟了广谱基础补充剂的类别。

That is, that include vitamins and minerals, that have digestive enzymes, that have adaptogens, and that also have prebiotics and probiotics at the appropriate dosages.

也就是说，其中包括维生素和矿物质，具有消化酶，具有适应原，并且还具有适当剂量的益生元和益生菌。

This is one reason why I'm a big fan of supplements like Athletic Greens, which as many of you know, are sponsor of this podcast and does really nicely cover all of these categories of foundational nutrition.

这就是为什么我非常喜欢 Athletic Greens 这样的补充剂的原因之一，正如你们许多人所知，它是这个播客的赞助商，并且确实很好地涵盖了所有这些类别的基础营养。

But I do want to emphasize that this is not a way to focus on Athletic Greens specifically.

但我确实想强调，这并不是专门关注运动果岭的方法。

There are other categories and brands of excellent foundational nutritional supplements that cover these categories of vitamins and minerals, probiotics, prebiotics, digestive enzymes, and adaptogens.

还有其他类别和品牌的优质基础营养补充剂，涵盖维生素和矿物质、益生菌、益生元、消化酶和适应原等类别。

It just so happens that Athletic Greens is the one that I discovered and that works best for me and that many people find works really well for them.

碰巧的是，运动果岭是我发现的最适合我的一种，而且很多人也发现非常适合他们。

So this is why when people approach me and they ask me, as they often do, very, very often do, I should say, "If I'm only going to take one supplement, what supplement should I take?" Rather than just give them one specific answer, I actually ask them three questions.

因此，这就是为什么当人们接近我并问我时，就像他们经常这样做，非常非常经常那样，我应该说：“如果我只服用一种补充剂，我应该服用哪种补充剂？”我不是只给他们一个具体答案，而是问他们三个问题。

The first question I ask them is, "How well are you sleeping at night?

我问他们的第一个问题是：“你们晚上睡得怎么样？

Are you getting enough sleep?

你睡眠充足吗？

Are you waking up feeling rested?" Because if they're not, that opens up a whole different set of interactions that we need to have and discussions around what sorts of things they need to do and possibly take in order to get their sleep right because sleep is the foundation of mental health, physical health, and performance.

你起床后感觉休息好了吗？”因为如果他们不这样做，我们就需要进行一系列完全不同的互动，并讨论他们需要做什么和可能采取哪些事情才能获得正确的睡眠，因为睡眠是心理健康、身体健康和表现的基础。

We will have that discussion a little bit later in this episode.

我们将在本集中稍后进行讨论。

The second question I ask them is, "How's your nutrition?" That is, are you eating regularly?

我问他们的第二个问题是：“你的营养怎么样？”也就是说，你吃饭正常吗？

Have you found the combination of macronutrients, or which diet is right for you?

您是否找到了常量营养素的组合，或者哪种饮食适合您？

Do you think you're getting enough vitamins and minerals?

您认为您摄入了足够的维生素和矿物质吗？

How's your digestion?

你消化得怎么样？

We have that conversation.

我们有这样的谈话。

And then the third thing that I ask, which is extremely important, is, "What's your budget?" Because if somebody has $10 a month total to spend on supplements versus $1,000 a month to spend on supplements total, well, then there's a different set of conversations to be had as to which supplements they should take.

然后我问的第三件事非常重要，那就是“你的预算是多少？”因为如果某人每月总共花费 10 美元用于补充剂，而每月总共花费 1,000 美元用于补充剂，那么对于他们应该服用哪种补充剂，就会有不同的讨论。

Now, once those three questions have been answered, assuming that somebody is able to spend about $100 or more on supplements per month, then my recommendation is that they not focus on any specific supplements directed towards sleep or toward focus or hormone augmentation, but rather that they focus on buffering and enhancing their foundational nutrition, adaptogens, probiotics, prebiotics, and digestive enzymes because of the simple fact that if they do that, they're going to raise the tide on all the biological and organ systems that are going to lead to enhanced mental health, physical health, and performance, including sleep.

现在，一旦这三个问题得到解答，假设有人每月能够在补充剂上花费约 100 美元或更多，那么我的建议是，他们不要专注于任何针对睡眠、注意力或激素增强的特定补充剂，而是专注于缓冲和增强他们的基础营养、适应原、益生菌、益生元和消化酶，因为一个简单的事实是，如果他们这样做，他们将引发所有生物和器官系统的潮流。改善心理健康、身体健康和表现，包括睡眠。

So this is one reason why if people say, "Well, if I can only take one supplement, what should I take?" I say, "Well, what's your budget?" If they say they can meet that $100 threshold per month, then my recommendation would be Athletic Greens or something like it.

因此，这就是为什么人们会说“好吧，如果我只能服用一种补充剂，我应该服用什么？”的原因之一。我说：“那么，你的预算是多少？”如果他们说他们可以达到每月 100 美元的门槛，那么我的推荐将是 Athletic Greens 或类似的产品。

Or that they invest the time and energy to go find the various combinations of vitamins and minerals and probiotics and prebiotics and adaptogens and so forth in individual components that they can then take in combination in order to meet their foundational needs.

或者他们投入时间和精力去寻找维生素和矿物质、益生菌、益生元和适应原等的各种组合，然后将它们组合起来服用，以满足他们的基本需求。

But most people are not interested in doing all that homework and legwork to figure out exactly what the dosages are.

但大多数人没有兴趣做所有的功课和跑腿工作来弄清楚确切的剂量是多少。

That's one reason why, indeed, I have taken Athletic Greens since 2012.

事实上，这就是我自 2012 年以来一直服用运动果岭的原因之一。

I like it.

我喜欢它。

It makes me feel better.

这让我感觉好多了。

I have more energy.

我有更多的精力。

I sleep better.

我睡得更好了。

My digestion is certainly better, and it supports the gut microbiome.

我的消化能力肯定更好了，而且它支持肠道微生物组。

I do that for that reason.

我就是因为这个原因才这么做的。

But again, I want to emphasize that there are other great sources of all the relevant things within those foundational formulas that Athletic Greens contains.

但我想再次强调，运动果岭所包含的这些基本公式中的所有相关内容还有其他重要来源。

So it's certainly not the only route to covering your foundational health needs.

因此，这当然不是满足您基本健康需求的唯一途径。

There are other ways to do that.

还有其他方法可以做到这一点。

Now, if somebody has a budget lower than $100 per month to spend on foundational supplementation, well then There are a couple of discussions to be had.

现在，如果某人每月用于基础补充的预算低于 100 美元，那么就需要进行一些讨论。

Now, if the amount of money that they have to devote to foundational supplementation is zero, of course, respect that, and then it becomes a discussion about what sorts of foods and patterns of food intake are going to best support their mental health, physical health, and performance.

现在，如果他们必须投入基础补充剂的资金为零，当然要尊重这一点，然后就会讨论什么样的食物和食物摄入模式将最好地支持他们的心理健康、身体健康和表现。

Now, if somebody has somewhere between $0 and $50 to spend on supplementation for sake of this thing we're calling foundational health, per month, well, then a different category of supplement discussion arises, and we'll have that in a moment.

现在，如果有人为了这个我们称之为基础健康的东西每月有 0 到 50 美元的费用用于补充剂，那么就会出现不同类别的补充剂讨论，我们稍后会进行讨论。

But to sort of close the conversation on foundational supplementation, again, that means many different things.

但要结束关于基础补充剂的讨论，这又意味着许多不同的事情。

It's vitamins and minerals.

这是维生素和矿物质。

Sometimes that's one vitamin and mineral supplement.

有时这是一种维生素和矿物质补充剂。

It means digestive enzymes.

它意味着消化酶。

That could be its own supplement or in combination with vitamins and minerals.

这可以是它自己的补充剂，也可以与维生素和矿物质结合使用。

It means often, not always, adaptogens, things like ashwagandha, different plant-based and mushroom-based formulations that can buffer stress and provide other brain and body support.

它通常（但并非总是）意味着适应原，例如南非醉茄、不同的植物和蘑菇配方，可以缓冲压力并提供其他大脑和身体支持。

And it often, although not always, but should, I believe, include the probiotics and prebiotics or anything that supports healthy gut microbiome.

我相信，它通常（尽管并非总是）应该包括益生菌和益生元或任何支持健康肠道微生物组的东西。

Once again, I think a broad-spectrum supplement that has many, many ingredients of high quality that covers all these bases is going to be the best route to ensuring foundational supplementation is covered.

我再次认为，含有许多高质量成分、涵盖所有这些基础的广谱补充剂将是确保涵盖基础补充剂的最佳途径。

And I do think that should be the starting place for any and all supplementation regimens.

我确实认为这应该是任何和所有补充方案的起点。

I'll say that once again, I think covering your foundational needs in the realm of vitamins, minerals, probiotics, digestive enzymes, and adaptogens is going to give you the most benefit by cost and the most benefit across the board in terms of brain and body systems that's going to allow you to feel better overall, sleep better overall, focus better overall, and support all the different systems in your brain and body that are going to allow you to be at your best, while, of course, also paying careful attention to your nutrition, because you simply cannot abandon nutrition.

我要再说一遍，我认为满足您在维生素、矿物质、益生菌、消化酶和适应原领域的基本需求将为您带来最大的成本效益，以及在大脑和身体系统方面的全面最大效益，这将使您整体感觉更好，整体睡眠质量更好，整体注意力更好，并支持大脑和身体中的所有不同系统，使您处于最佳状态，同时当然还要仔细注意您的营养，因为你根本不能放弃营养。

Again, better living through chemistry still requires better living.

再次强调，通过化学实现更好的生活仍然需要更好的生活。

So now that we've had that discussion about foundational supplementation, and again, highlighting the fact that that's the one category of supplementation where multi-ingredient formulations make the most sense, I'd like to now shift our attention to single-ingredient formulation supplements that are designed to achieve specific endpoints.

现在我们已经讨论了基础补充剂，并再次强调这是多成分配方最有意义的一类补充剂，我现在想将我们的注意力转移到旨在实现特定终点的单一成分配方补充剂。

And here again, rather than focus on specific ingredients and supplements to achieve specific endpoints, because we've done that already in episodes related to sleep and focus, et cetera, I'd like to take a step back and focus on the larger theme of today's episode, which is how to think about supplementation in a rational, cost-effective, and biologically effective way for each of these categories.

在这里，我不想专注于特定的成分和补充剂来实现特定的终点，因为我们已经在与睡眠和注意力等相关的剧集中做到了这一点，我想退后一步，专注于今天这一集的更大主题，即如何以合理的、具有成本效益的和生物有效的方式考虑每个类别的补充剂。

And the three categories that I'm going to cover are sleep, hormone support, and cognitive enhancement and focus.

我要介绍的三个类别是睡眠、激素支持以及认知增强和注意力。

Cognitive enhancement and focus being the final third category.

认知增强和注意力集中是最后的第三类。

Let's talk about sleep and the rational approach to thinking about supplementation for sleep.

我们来谈谈睡眠以及思考补充睡眠的理性方法。

As I mentioned earlier in this episode, and on many previous episodes of this podcast, sleep is the foundation of mental health, physical health, and performance.

正如我在本集前面以及本播客之前的许多集中提到的，睡眠是心理健康、身体健康和表现的基础。

You might be somebody who can do an all-nighter and feel okay the next day or maybe even great, but most everybody, once they start to have minimal sleep for one or two nights in the form of broken sleep, poor sleep, not enough sleep, or sleeping at the wrong time of night, there is such a thing, or day, they start to suffer.

你可能是一个可以通宵达旦，第二天感觉还不错，甚至可能很好的人，但大多数人，一旦开始一两个晚上睡眠不足，表现为睡眠中断、睡眠质量差、睡眠不足或在晚上的错误时间睡觉，就会有这样的事情或一天，他们就会开始受苦。

Their mood starts to suffer, their cognitive clarity and performance starts to suffer, their mental health can suffer severely, and physical performance definitely suffers.

他们的情绪开始受到影响，他们的认知清晰度和表现开始受到影响，他们的心理健康会受到严重影响，身体表现也肯定会受到影响。

Hormones suffer, everything suffers.

荷尔蒙受到影响，一切都会受到影响。

Conversely, when people are sleeping well, that is deeply and enough, 80% of the nights of their life, mental health, physical health, and performance all flourish, and I think most people start to be almost amazed at how well they're doing in various domains of life that previously they might have struggled with.

相反，当人们睡得好、睡得深、睡得足够时，他们生命中 80% 的夜晚、心理健康、身体健康和表现都会蓬勃发展，我想大多数人都会开始对他们在生活的各个领域的表现感到惊讶，而这些领域以前他们可能一直在努力奋斗。

So sleep is fundamental.

所以睡眠是根本。

That's established.

这是成立的。

When thinking about supplementation for sleep, we need to ask ourselves a number of important questions.

在考虑补充睡眠时，我们需要问自己一些重要的问题。

First of all, you should ask yourself how well, that is how deeply, and how much are you sleeping per night?

首先，你应该问自己，你每晚睡得怎么样，睡得有多深，睡了多少时间？

Assuming you're somebody who can fall asleep easily, stay asleep through the night, wake up feeling relatively rested, maybe a little groggy, and then can move about your day with plenty of energy and focus, you're not falling asleep in class or at work or behind the wheel, or as a passenger on public transportation, well, then you're probably getting enough sleep.

假设您可以轻松入睡，整夜保持睡眠状态，醒来时感觉相对休息，可能有点昏昏沉沉，然后可以精力充沛、注意力集中地度过一天，那么您不会在课堂上、工作中、开车时或作为公共交通工具的乘客时睡着，那么您可能睡眠充足。

And by the way, it's perfectly normal to require anywhere from a 10-minute to a 90-minute nap in the afternoon for some people.

顺便说一句，对于某些人来说，下午需要小睡 10 分钟到 90 分钟是完全正常的。

If you're not a napper, no big deal.

如果你不打瞌睡，那没什么大不了的。

It's known that naps can disrupt nighttime sleep, but provided that they're early enough in the day, if you take a nap and you are still able to fall asleep at night, then naps are fine for you.

众所周知，小睡会扰乱夜间睡眠，但只要在一天中足够早的时候小睡一下，并且晚上仍然能够入睡，那么小睡对您来说就没有问题。

If you're somebody who doesn't like naps because you wake up groggy or grumpy, which often happens to certain people, then don't nap.

如果你不喜欢小睡，因为你醒来时昏昏沉沉或脾气暴躁（这种情况经常发生在某些人身上），那么就不要小睡。

You certainly do not need to nap.

你当然不需要小睡。

But if you're feeling energetic throughout the day, chances are you're getting enough sleep at night.

但如果您一整天都感觉精力充沛，那么您晚上就有可能获得充足的睡眠。

But there are people, of course, who are struggling with sleep, either falling asleep, staying asleep, or they're not feeling alert enough during the day, or all of the above, and then it makes sense to step back and take a look at what supplementation can provide.

但当然，有些人在睡眠方面遇到困难，要么入睡，要么保持睡眠状态，要么白天感觉不够警觉，或者以上所有情况都有，然后退一步看看补充品可以提供什么是有意义的。

If you are one of those people who is not sleeping enough or well enough at night that you are suffering during the day in whatever way, mild to severe, there are two questions you should ask yourself.

如果您是那些晚上睡眠不足或睡眠质量不够好的人之一，以至于您在白天遭受各种程度的痛苦，无论是轻微的还是严重的，您应该问自己两个问题。

First of all, are you ingesting caffeine after 2:00 PM?

首先，您在下午 2:00 后摄入咖啡因吗？

If the answer is yes, you want to limit or eliminate caffeine after 2:00 PM, maybe even push it back to noon or earlier.

如果答案是肯定的，您想在下午 2:00 之后限制或消除咖啡因，甚至可以推迟到中午或更早。

I know that can be excruciating for some folks, but it can really help with your ability to fall and stay asleep at night.

我知道这对某些人来说可能会很痛苦，但它确实可以帮助您提高晚上入睡和保持睡眠的能力。

Second thing is, most people would do well to avoid food within the two hours prior to bedtime But of course, you don't want to be so hungry that you can't fall asleep.

第二件事是，大多数人最好在睡前两小时内避免进食。但是，当然，您不想太饿而无法入睡。

So those are the nutrition and behavioral tools that everyone needs to consider.

这些是每个人都需要考虑的营养和行为工具。

If you are not ingesting caffeine 2:00 PM or onwards, and you are not eating excessively immediately prior to bedtime or within the two hours prior to bedtime, and you're not hungry when you go to sleep, well, then there are certain supplements that can support your sleep, and we've talked about these in the perfect sleep episode and in the episode with our guest expert, Matt Walker from University of California, Berkeley, and in the Master Your Sleep episode.

如果您在下午 2:00 或之后没有摄入咖啡因，并且您在就寝前或就寝前两小时内没有摄入过多的食物，并且您入睡时不感到饥饿，那么有一些补充剂可以支持您的睡眠，我们在“完美睡眠”一集中、在与来自加州大学伯克利分校的客座专家 Matt Walker 的一集中以及在“掌握您的睡眠”一集中讨论了这些补充剂。

And we have a toolkit for sleep that you can access at zero cost by going to hubermanlab.com and going to the menu, go to the newsletter, and you can find that toolkit.

我们有一个睡眠工具包，您可以通过访问 hubermanlab.com 并进入菜单、新闻通讯，以零成本访问该工具包，然后您就可以找到该工具包。

You can sign up for other free toolkits like it.

您可以注册其他类似的免费工具包。

But the point here is not to go systematically through each of the supplements that is beneficial or has been shown to be beneficial for sleep, but rather to address specific aspects of sleep that can suffer and why and how certain patterns of supplementation can support or alleviate those pain points.

但这里的重点不是系统地介绍每一种对睡眠有益或已被证明对睡眠有益的补充剂，而是解决可能受到影响的睡眠的特定方面，以及为什么以及某些补充剂模式可以支持或减轻这些痛点。

If, for instance, you're somebody who falls asleep just fine but wakes up in the middle of the night around 2:00 or 3:00 AM or any time for that matter, and has trouble falling back asleep, there are two categories of supplements that you might want to consider.

例如，如果您睡得很好，但在半夜凌晨 2:00 或 3:00 左右或任何时间醒来，并且难以重新入睡，那么您可能需要考虑两类补充剂。

The first is myo-inositol, typically taken as 900 milligrams of myo-inositol.

第一种是肌醇，通常服用 900 毫克肌醇。

Myo-inositol can help shorten the amount of time that it takes to fall back asleep if you wake up in the middle of the night.

如果您在半夜醒来，肌醇可以帮助缩短重新入睡所需的时间。

Myo-inositol has other beneficial uses as well for mood, et cetera.

肌醇还有其他有益的用途以及调节情绪等。

If you'd like to see many of the different effects that have been explored in the scientific literature for myo-inositol, you can go to examine.com.

如果您想了解科学文献中探索的肌醇的许多不同作用，您可以访问 exam.com。

It's an excellent site, not just for inositol, but for all supplements for that matter.

这是一个很棒的网站，不仅适用于肌醇，而且适用于所有与此相关的补充剂。

It talks about the human effect matrix.

它谈论的是人类影响矩阵。

That is the different effects of different supplement compounds on different aspects of hormone, brain, and body health, where the evidence is strong, where the evidence is weak, has links to studies, and so on.

也就是说，不同的补充剂化合物对激素、大脑和身体健康的不同方面有不同的影响，哪些方面的证据有力，哪些方面的证据薄弱，哪些方面与研究有联系，等等。

Again, it's examine.com.

再说一遍，它是 Examiner.com。

Amazing website.

很棒的网站。

Wonderful website.

很棒的网站。

It's provided such a rich resource for me and for many, many other people.

它为我和许多其他人提供了如此丰富的资源。

Other people who wake up in the middle of the night will wake up because their dreams are very intense, or they were having dreams that were so vivid that suddenly they were jolted from their dreams.

另一些半夜醒来的人会因为梦境非常强烈而醒来，或者因为梦境太生动而突然从梦中惊醒。

Those people would do well to avoid certain supplements.

这些人最好避免服用某些补充剂。

So in a moment, I'll talk about the value of a supplement called theanine for falling asleep.

稍后我将讨论一种名为茶氨酸的补充剂对于入睡的价值。

But theanine, which typically is taken in dosages anywhere from 100 milligrams to 400 milligrams, depending on body weight and experience and what you find to be most effective for you, minimally effective for you.

但茶氨酸的服用剂量通常为 100 毫克到 400 毫克，具体取决于体重和经验以及您发现对您最有效的剂量，对您最有效的剂量。

Well, theanine can be great for many people, but for people who have excessively vivid dreams, those excessively vivid dreams can lead to immediate waking and sometimes a little bit of anxiety upon waking in the middle of the night.

嗯，茶氨酸对很多人来说都很好，但是对于那些梦境过于生动的人来说，那些过于生动的梦会导致立即醒来，有时在半夜醒来时会产生一点焦虑。

So some people who wake up in the middle of the night sort of jolted mentally and physically out of sleep because of their intense dreams would do well to avoid theanine supplementation.

因此，有些人在半夜醒来，因为做梦强烈而在精神和身体上受到惊吓，最好避免补充茶氨酸。

I've talked about this a bit before, but it's something that I think a lot of nighttime, middle of the night wakers might be familiar with and would want to take into consideration.

我之前已经谈过这一点，但我认为很多夜间、半夜起床的人可能都熟悉这一点，并且想要考虑这一点。

Now, for those of you that are not waking up in the middle of the night or not having excessively vivid dreams but are having trouble falling asleep, two supplements in particular have been shown to be effective for shortening the transition time to sleep and allowing people to ease into sleep more readily.

现在，对于那些半夜不醒来或没有做过过于生动的梦但入睡困难的人来说，两种补充剂尤其被证明可以有效缩短入睡过渡时间，让人们更容易入睡。

And those are magnesium threonate, which is interchangeable with magnesium bisglycinate.

这些是苏糖酸镁，它可以与双甘氨酸镁互换。

Magnesium bisglycinate and magnesium threonate both have transporter systems that allow them to readily cross the blood-brain barrier, and they lead to a mild form of drowsiness.

双甘氨酸镁和苏糖酸镁都具有转运系统，使它们能够轻松穿过血脑屏障，并导致轻微的睡意。

Mild in the sense that it's not going to prevent you from operating a motor vehicle or kind of any conditions under emergency that might arise in the middle of the night.

温和是指它不会阻止您操作机动车辆或在半夜可能出现的紧急情况下进行任何操作。

Or if they did arise during the middle of the night, you'd still be able to function, so it's not like a sleeping pill.

或者，如果它们确实在半夜出现，您仍然可以正常工作，所以它不像安眠药。

But people who take those often find that their transition time into sleep is much faster and their sleep is also much deeper.

但服用这些药物的人经常发现他们进入睡眠的过渡时间要快得多，而且睡眠也更深。

Incidentally, those supplements are also thought to be useful for cognitive support and neuroprotection, although there's less data on that.

顺便说一句，这些补充剂也被认为对认知支持和神经保护有用，尽管这方面的数据较少。

Okay, so that's for falling asleep.

好吧，那是为了睡觉。

That's one category.

这是一类。

Either magnesium threonate or bisglycinate would be interchangeable for assisting the transition time into sleep.

苏糖酸镁或双甘氨酸镁可以互换，以帮助进入睡眠的过渡时间。

And then the other supplement is apigenin, A-P-I-G-E-N-I-N.

另一种补充剂是芹菜素，A-P-I-G-E-N-I-N。

Apigenin, which is a derivative of chamomile, I've talked about this in various podcasts before, also acts as a bit of a anxiety-lowering compound, which is essential prior to sleep for people to essentially turn off their thinking or to be able to reduce the amount of ruminating and problem-solving and future anticipation that they're doing, which is a requirement for falling asleep.

芹菜素是洋甘菊的衍生物，我之前在各种播客中谈到过，它也可以起到一定的降低焦虑的化合物的作用，这对于人们在入睡之前至关重要，可以从根本上关闭他们的思维，或者能够减少他们正在做的沉思、解决问题和对未来的预期，这是入睡的必要条件。

So what's the rational approach to supplementing in a way that allows you to fall asleep more quickly and stay asleep?

那么，合理的补充方法是怎样的，才能让你更快入睡并保持睡眠状态呢？

Well, would you immediately take magnesium threonate and apigenin together?

那么，您会立即同时服用苏糖酸镁和芹菜素吗？

Well, that depends.

嗯，这要看情况。

If you have the budget and you just simply want to fall asleep quicker and you don't care which of those two ingredients is going to be more effective for you, well, then you could try one, for instance, magnesium threonate, and try it for perhaps a week and see how that affects your latency to sleep time.

如果您有预算，只是想更快入睡，并且不在乎这两种成分中哪一种对您更有效，那么您可以尝试一种，例如苏糖酸镁，并尝试大约一周，看看它如何影响您的睡眠潜伏时间。

That is how quickly you fall asleep.

这就是你入睡的速度。

Or you could try apigenin in the first week, or you could combine them both, or you could try magnesium threonate for a week, then switch to only apigenin for a week and evaluate which one works better for you.

或者您可以在第一周尝试芹菜素，也可以将两者结合起来，或者您可以尝试苏糖酸镁一周，然后改用芹菜素一周，并评估哪一种更适合您。

If neither works for you, I do recommend trying the combination together.

如果两者都不适合您，我建议您尝试结合使用。

Again, this is just the way that any scientist would design an experiment to try and understand which variables, that is which ingredients are most effective for the result that you want, as opposed to just lumping them together and taking them.

再说一次，这正是任何科学家设计实验的方式，试图了解哪些变量，即哪些成分对你想要的结果最有效，而不是仅仅将它们集中在一起并采取它们。

That said, a lot of people want excellent sleep so badly that they just say, "Okay, I'm just going to take magnesium threonate, I'm going to take apigenin, I'm going to take theanine.

也就是说，很多人非常想要良好的睡眠，以至于他们只是说：“好吧，我只是服用苏糖酸镁，我要服用芹菜素，我要服用茶氨酸。

If my dreams are too vivid or I'm waking up in the middle of the night from excessively vivid dreams, I'll drop the theanine."

如果我的梦太生动，或者我在半夜从过于生动的梦中醒来，我就会放弃茶氨酸。”

And many people actually derive great benefit from that approach.

许多人实际上从这种方法中受益匪浅。

But because today we're talking about the most rational, cost-effective, and biologically effective approach to supplementation, if you're not sleeping as well as you would like to Or if you want to explore what sleeping even more deeply might do for your mental health, physical health, and performance, well, then it makes sense to think about the various supplements for falling asleep versus remaining asleep, what to include, what not to include, and to do that systematically.

但因为今天我们讨论的是最合理、最具成本效益和生物有效的补充方法，如果您的睡眠质量不如您想要的，或者如果您想探索更深的睡眠对您的心理健康、身体健康和表现有何影响，那么考虑各种有助于入睡和保持睡眠的补充品、应该包括什么、不应该包括什么以及系统地进行补充是有意义的。

And again, I think one week's time of taking something, provided it doesn't induce any negative effects, right?

再说一次，我认为服用某种东西一周的时间，只要它不会引起任何负面影响，对吧？

If something induces a negative effect, I recommend ceasing taking it immediately.

如果某些东西引起负面影响，我建议立即停止服用。

But if something does not produce any negative effects, then I think you want to try a single-ingredient formulation for about a week while not varying anything else, not changing anything else in your overall protocols of nutrition or supplementation.

但如果某些东西不会产生任何负面影响，那么我认为您需要尝试单一成分配方大约一周，同时不改变其他任何东西，不改变您的整体营养或补充方案中的任何其他东西。

It's impossible to clamp everything perfectly from week to week, but don't change anything else dramatically, and just add that supplement for a given week, see how it benefits your sleep.

每周都完美地限制一切是不可能的，但不要大幅度改变其他任何东西，只需在给定的一周内添加该补充剂，看看它对您的睡眠有何好处。

Maybe add in a second supplement if you like, or rather swap and try a different supplement for a week, and then see what works best and see if the combination works even better.

如果您愿意，可以添加第二种补充剂，或者更确切地说，更换并尝试不同的补充剂一周，然后看看哪种效果最好，看看组合是否效果更好。

Now, I acknowledge that what I just described is exceedingly basic, but it's something that I don't think most people do.

现在，我承认我刚才描述的内容非常基本，但我认为大多数人都没有这样做。

Most people either decide they have the budget and the interest in just improving their sleep across the board, and they don't care what ingredient is providing the maximum benefit.

大多数人要么认为他们有预算并且有兴趣全面改善睡眠，他们并不关心哪种成分能提供最大的好处。

Or they simply try something and decide, oh, well, it didn't work for me, and so I'm not going to try anything else.

或者他们只是尝试了一些东西，然后决定，哦，好吧，它对我不起作用，所以我不会尝试其他任何东西。

Supplements don't work for me, or magnesium doesn't work for me, or I woke up in the middle of the night from vivid dreams.

补充剂对我不起作用，或者镁对我不起作用，或者我在半夜从生动的梦中醒来。

And that's because they're taking more of a shotgun approach without teasing out the different variables.

这是因为他们更多地采取了霰弹枪的方法，而没有梳理出不同的变量。

In fact, if there's an overriding theme of today's conversation, it's really about learning how to isolate variables in the realm of supplementation.

事实上，如果说今天的谈话有一个最重要的主题，那就是学习如何在补充领域隔离变量。

Because once you do that, and once you start to develop that intuition or sensitivity of sorts to how different ingredients impact you, it is an enormously powerful stance to have because you're going to keep your costs limited.

因为一旦你这样做了，一旦你开始对不同成分如何影响你产生直觉或敏感性，这是一个非常强大的立场，因为你将保持你的成本有限。

You're also going to find the things that work particularly poorly for you and, more importantly, the things that work particularly well for you toward your goals.

您还会发现哪些事情对您特别不利，更重要的是，哪些事情对您实现目标特别有效。

Any discussion about supplementation for sleep I feel has to include a discussion about melatonin.

我觉得任何关于补充睡眠的讨论都必须包括关于褪黑激素的讨论。

I've talked about melatonin before on numerous podcasts, mine and others.

我之前在许多播客上谈论过褪黑激素，包括我的和其他的。

And I will say, once again, I am not a fan of melatonin for a couple of reasons.

我要再说一次，出于几个原因，我不喜欢褪黑激素。

Melatonin is a hormone known to induce sleepiness but not keep us asleep.

褪黑激素是一种已知会引起睡意但不能让我们保持睡眠的激素。

So oftentimes, people will take melatonin, fall deeply asleep, and then wake up and have trouble falling back asleep.

很多时候，人们会服用褪黑激素，进入深度睡眠，然后醒来后就很难再入睡。

The other reason is that melatonin supplements almost always include levels of melatonin or amounts of melatonin that far, far exceed the normal biological levels or so-called endogenous levels of melatonin that we would normally produce.

另一个原因是褪黑激素补充剂几乎总是含有远远超过正常生物水平或我们通常产生的所谓内源性褪黑激素水平的褪黑激素水平或褪黑激素含量。

And yes, it's true that as we age, we produce less melatonin, but melatonin as a hormone also impacts other hormone systems, in particular the reproductive hormone axis, testosterone, estrogen, et cetera.

是的，随着年龄的增长，我们产生的褪黑激素确实会减少，但褪黑激素作为一种激素也会影响其他激素系统，特别是生殖激素轴、睾酮、雌激素等。

Which is not to say that if you've been taking melatonin for some period of time that you've disrupted your fertility or those hormone axes, but it's possible that you've disrupted them somewhat, and it's very clear that melatonin can impact not just sleep, but other systems in the brain and body.

这并不是说，如果您服用褪黑激素一段时间，就会扰乱您的生育能力或那些激素轴，但有可能您已经在某种程度上扰乱了它们，而且很明显，褪黑激素不仅会影响睡眠，还会影响大脑和身体的其他系统。

It can be useful for jet lag and for occasional use, but there also I want to voice a message of caution.

它对于缓解时差和偶尔使用可能很有用，但我也想发出警告。

There have been studies exploring the dosages of melatonin contained in various supplements and whether or not what's listed on the bottle matches what's actually contained in those formulations.

已经有研究探索各种补充剂中所含褪黑激素的剂量，以及瓶子上列出的含量是否与这些配方中实际含量相符。

And despite those formulations coming from quite reliable, quote unquote, or thought to be reliable sources, it was found that these supplements contain anywhere from 15% of what's thought to be or is told to be in those supplements or many times more melatonin than is listed on the bottle.

尽管这些配方来自相当可靠、不引述或被认为是可靠的来源，但人们发现这些补充剂所含的褪黑激素含量为这些补充剂中被认为或被告知的含量的 15%，或者比瓶子上列出的褪黑激素含量多很多倍。

So, the dosaging does not seem to be consistent with what's often listed on the bottle, and this is even true within some of the more reputable brands.

因此，剂量似乎与瓶子上经常列出的剂量不一致，甚至在一些更有信誉的品牌中也是如此。

So that's of real concern.

所以这是真正令人担忧的。

So we need to highlight melatonin as perhaps something that's only used occasionally.

因此，我们需要强调褪黑激素可能只是偶尔使用。

If you want to talk about dosages for melatonin use for jet lag, et cetera, go to examine.com.

如果您想讨论褪黑激素用于治疗时差反应等的剂量，请访问 exam.com。

There's some excellent references to studies there.

那里有一些很好的研究参考。

Just put melatonin into the search function.

只需将褪黑激素放入搜索功能即可。

It'll tell you everything you need to know about melatonin.

它会告诉您有关褪黑激素所需了解的一切。

But now you know my stance on melatonin.

但现在你知道我对褪黑激素的立场了。

One question I often get about supplementation for sleep is does it create a dependency?

关于睡眠补充剂，我经常遇到的一个问题是它是否会产生依赖性？

And that's an excellent question to ask.

这是一个很好的问题。

I think most people worry about, even fear, relying on something so heavily that if they did not have it for whatever reason, that they couldn't sleep.

我认为大多数人都会担心，甚至害怕，过于依赖某种东西，以至于如果他们出于某种原因没有得到它，他们就无法入睡。

In my experience, there is no problem falling and staying asleep in the absence of a supplement for sleep, even if you've been taking that supplement for sleep consistently, seven days a week for months and months, maybe even years on end.

根据我的经验，在没有睡眠补充剂的情况下，入睡和保持睡眠是没有问题的，即使您每周 7 天持续服用睡眠补充剂，持续数月甚至数年。

I confess that I occasionally fall asleep having not taken my pre-sleep supplements, and I happen to take magnesium threonate, theanine, and apigenin.

我承认，我偶尔会在没有服用睡前补充剂的情况下入睡，而且我碰巧服用了苏糖酸镁、茶氨酸和芹菜素。

I also take inositol.

我也服用肌醇。

It greatly enhances my sleep.

它极大地改善了我的睡眠。

And there have been nights when I've fallen asleep not having taken any of those things, and I've slept fine.

有些晚上我睡着时没有服用任何这些东西，而且我睡得很好。

That said, if I were to explore multiple nights of trying to sleep without that supplementation, I find that my sleep is not as good.

也就是说，如果我尝试连续几个晚上在不补充补充剂的情况下入睡，我会发现我的睡眠质量并不好。

I'm still able to fall asleep, but the depth of my sleep and the duration of my sleep is not as good as when I'm supplementing.

我还能入睡，但是睡眠深度和睡眠时间都没有补充时那么好。

So I think that's refreshing news, at least to me, that there isn't a dependence on these supplements in order to be able to fall asleep.

所以我认为这是一个令人耳目一新的消息，至少对我来说，不需要依赖这些补充剂来入睡。

It's not the same sort of dependence that people experience from things like sleeping pills.

这与人们对安眠药等药物的依赖不同。

That said, any compound can create a placebo-type effect where we think we need something in order to achieve a certain effect.

也就是说，任何化合物都可以产生安慰剂效应，我们认为我们需要某种东西才能达到某种效果。

We had a guest on this podcast some time ago, Dr. Ali Crum, who's a professor at Stanford and works on these mindset effects, belief effects, and Placebo effects.

不久前，我们在这个播客上邀请了一位嘉宾，Ali Crum 博士，他是斯坦福大学的教授，致力于研究心态效应、信念效应和安慰剂效应。

And placebo effects can be very real, and in some sense, dovetail with any conversation about dependency.

安慰剂效应可能非常真实，从某种意义上说，它与任何有关依赖性的对话相吻合。

Meaning, if you are somebody who loves your sleep supplements and sleeps great with them, and one night you discover you don't have them or you can't access them for whatever reason, that can create a little bit of an anxiety around the idea that, oh, in their absence, you're not going to be able to sleep.

意思是，如果您喜欢睡眠补充剂并且与它们一起睡得很好，有一天晚上您发现自己没有它们，或者由于某种原因无法获得它们，这可能会产生一点焦虑，因为您会想到，哦，如果没有它们，您将无法入睡。

And that's a sort of a placebo effect in reverse, if you will, because what it suggests is that there's an emotional or a cognitive association with taking these things that allows you to sleep well.

如果你愿意的话，这也是一种相反的安慰剂效应，因为它表明服用这些可以让你睡个好觉的东西会产生情感或认知上的联系。

I would highly recommend that people explore this issue of dependency and placebo effects for sleep supplements on their own and under conditions in which there's nothing pressing the next day.

我强烈建议人们在第二天没有什么紧急情况的情况下，自行探索睡眠补充剂的依赖性和安慰剂效应问题。

That is, you don't have a big presentation, et cetera.

也就是说，你没有一个大的演示，等等。

So what I recommend is that every two weeks or so, maybe every month or so, take one night off completely from all your sleep supplements or leave out one sleep supplement.

因此，我建议每两周左右，也许每月左右，完全停止服用所有睡眠补充剂或不服用一种睡眠补充剂。

Try to understand to what extent you might have established a dependency, either real or placebo-based, on these sleep supplements.

尝试了解您对这些睡眠补充剂的依赖程度（无论是真实的还是安慰剂的）。

And again, I suggest doing this on perhaps a Friday night so that it's a weekend the next day, so you don't have to work if perhaps you don't sleep well.

再说一遍，我建议也许在周五晚上这样做，这样第二天就是周末，这样即使你睡得不好，你也不必工作。

I think what you'll find is what most people find, and that's in the absence of taking your supplement stack for sleep one night, you're still going to sleep just fine.

我想你会发现大多数人都会发现的，那就是即使一晚不服用补充剂入睡，你仍然可以睡得很好。

Now, does that mean that these supplements are not actually working under normal conditions where you're taking them each night?

现在，这是否意味着这些补充剂在您每天晚上服用的正常条件下实际上不起作用？

No. What this means is that many of these things, magnesiums in particular, can build up in the body and brain in a way that can be beneficial and what probably explains the fact that you can still sleep if you miss a night of taking them is that the neural circuits that are involved in turning off thinking or in not thinking and in falling asleep, those neural circuits undergo what's called plasticity.

不。这意味着，其中许多物质，尤其是镁，可以以一种有益的方式在身体和大脑中积聚，并且可能解释了如果您错过一晚服用它们，您仍然可以睡觉的事实，因为涉及关闭思考或不思考和入睡的神经回路，这些神经回路经历了所谓的可塑性。

In other words, if you get better at falling and staying asleep over time, even if you got better at that through the assistance or with the assistance of some supplement or combination of supplements, well then those circuits are still going to function just fine, even in the absence of not taking those supplements just once.

换句话说，如果随着时间的推移，你在入睡和保持睡眠方面变得更好，即使你通过帮助或在某些补充剂或补充剂组合的帮助下变得更好，那么即使不只服用这些补充剂一次，这些回路仍然会正常运作。

We'll get back into this conversation a little bit later when we talk about cognitive enhancement and focus.

稍后当我们谈论认知增强和注意力时，我们将回到这个话题。

It's the same story there, where indeed there are things that people can take in stimulant form and non-stimulant form that can enhance cognitive ability and focus, but that does not mean that you become so dependent on those that you can't focus unless you take them.

这也是同样的情况，人们确实可以服用一些兴奋剂和非兴奋剂形式的东西来增强认知能力和注意力，但这并不意味着你会变得如此依赖那些除非你服用它们否则你无法集中注意力的东西。

This has been shown multiple times over.

这已经被多次展示过。

So again, to answer the question, is there a dependency established by taking supplements for sleep?

那么，再次回答这个问题，服用睡眠补充剂是否会产生依赖性？

The short answer is no, with the caveat that placebo effects and belief effects are always going to be at play, whether or not you're talking about supplementation, prescription drugs, or even behavioral protocols for that matter.

简而言之，答案是否定的，但需要注意的是，安慰剂效应和信念效应总是会发挥作用，无论你是否谈论的是补充剂、处方药，甚至是行为方案。

The next category of supplementation that I'd like to talk about is hormone support.

我想谈谈的下一类补充是激素支持。

Improving or so-called optimizing your hormones is a critical aspect of mental health, physical health, and performance.

改善或所谓的优化荷尔蒙是心理健康、身体健康和表现的一个重要方面。

We've done multiple episodes about hormones, including testosterone and estrogen, for both men and women and for people of different ages.

我们已经针对男性和女性以及不同年龄段的人制作了多集有关激素（包括睾酮和雌激素）的剧集。

We've also had episodes on thyroid hormone, growth hormone, and so on.

我们也遇到过甲状腺激素、生长激素等方面的问题。

You can find all those at hubermanlab.com.

您可以在 hubermanlab.com 找到所有这些内容。

In fact, you can go to the hubermanlab.com website.

事实上，您可以访问 hubermanlab.com 网站。

There's a search function where you can just put in a keyword and it will take you to all the episodes and specific time points where that topic happens to be covered.

有一个搜索功能，您只需输入关键字，它就会带您找到恰好涵盖该主题的所有剧集和特定时间点。

Now, hormone health is such an important topic to discuss in the context of supplementation because indeed there are compounds that are non-prescription-based, so-called supplements, that can improve hormone function.

现在，激素健康是在补充剂背景下讨论的一个重要话题，因为确实有一些非处方化合物，即所谓的补充剂，可以改善激素功能。

Again, anytime we are discussing a particular aspect of mental health, physical health, or performance, we need to start with a mention of the few behavioral tools and nutrition-based tools, or at least some top contour coverage of those in a way that frames up the discussion about supplementation appropriately.

同样，每当我们讨论心理健康、身体健康或表现的某个特定方面时，我们都需要首先提到一些行为工具和基于营养的工具，或者至少以适当地框架关于补充剂的讨论的方式对这些工具进行一些概要覆盖。

So in the context of hormone support and augmentation and optimization, if you are not getting adequate calories from high-quality sources, hormones like testosterone and estrogen will suffer.

因此，在激素支持、增强和优化的背景下，如果您没有从高质量来源获得足够的卡路里，睾酮和雌激素等激素就会受到影响。

This is one of the reasons why women will stop having their periods if they're not ingesting enough calories.

这就是女性如果没有摄入足够的卡路里就会停止月经的原因之一。

This is one of the reasons why testosterone levels will drop if people are not ingesting enough calories.

这就是如果人们没有摄入足够的卡路里，睾丸激素水平会下降的原因之一。

In fact, on the episode with expert guest and medical doctor Peter Attia, he described how sex hormone binding globulin, this is a protein that's present in males and females that binds to testosterone and other hormones and prevents it from being in its free form, which is the more active form, well, insulin, which of course is going to increase after the ingestion of carbohydrates in particular, insulin actually inhibits or reduces sex hormone binding globulin.

事实上，在与专家嘉宾和医生彼得·阿蒂亚的节目中，他描述了性激素结合球蛋白是如何存在的，这是一种存在于男性和女性体内的蛋白质，它与睾酮和其他激素结合，并阻止其以游离形式存在，这是更活跃的形式，嗯，胰岛素，在摄入碳水化合物后，胰岛素当然会增加，特别是，胰岛素实际上抑制或减少了性激素结合球蛋白。

What this means is that for you intermittent fasters or people that are ingesting very few carbohydrates who have very low blood glucose or perhaps are taking things like metformin or berberine, which is a supplement-based approach to reducing blood glucose, well, your sex hormone binding globulin is going to increase dramatically.

这意味着，对于间歇性禁食者或摄入很少碳水化合物且血糖非常低的人，或者正在服用二甲双胍或小檗碱（这是一种基于补充剂的降低血糖的方法）的人，您的性激素结合球蛋白将急剧增加。

Conversely, if you are eating enough calories in the form of foods that allow your insulin to be a bit higher, not excessively high we hope, but a bit higher, well then sex hormone binding globulin will go down and free testosterone will go up.

相反，如果您以食物形式摄入足够的热量，使您的胰岛素水平高一点，我们希望不是过高，但高一点，那么性激素结合球蛋白就会下降，游离睾酮就会上升。

So the discussion about hormone support and augmentation has to include some nod toward or understanding of the fact that nutrition and the way that nutrition impacts hormones and the way that hormones such as insulin impact other hormones such as free testosterone, that all has to be acknowledged.

因此，关于激素支持和增强的讨论必须包括对营养和营养影响激素的方式以及胰岛素等激素影响游离睾酮等其他激素的方式这一事实的认可或理解，所有这些都必须得到承认。

That is not the topic of today's discussion, but it's important that I remind everybody that nutrition matters for general hormone status.

这不是今天讨论的主题，但重要的是我要提醒大家，营养对一般激素状态很重要。

It's also important to remember that behaviors matter for hormone status.

同样重要的是要记住，行为对激素状态很重要。

Getting morning sunlight increases cortisol levels.

早晨的阳光会增加皮质醇水平。

Cortisol levels are very important To have elevated early in the day for focus and alertness and for immune function, and to make sure that cortisol levels are low at night, and thereby levels of growth hormone and testosterone, which is secreted mainly in the early morning, can be elevated at night and in the early morning.

皮质醇水平对于白天的注意力和警觉性以及免疫功能而言非常重要，并确保夜间皮质醇水平较低，从而主要在清晨分泌的生长激素和睾酮水平可以在夜间和清晨升高。

So getting morning sunlight, getting strenuous exercise in the form of both cardiovascular exercise, but also relatively short, meaning an hour or less, bouts of intense resistance training a few times per week can also dramatically alter hormone profiles.

因此，接受早晨的阳光、以心血管锻炼的形式进行剧烈运动，而且时间相对较短（即一个小时或更短），每周进行几次剧烈的阻力训练也可以显着改变激素水平。

In fact, in the episode that we did with Dr. Duncan French, again, you can find that episode at hubermanlab.com, he described a very strenuous but still brief two-day-a-week protocol of using resistance training specifically to increase testosterone and free testosterone and growth hormone and so on.

事实上，在我们与 Duncan French 博士一起做的那一集中，你可以在 hubermanlab.com 上找到那一集，他描述了一个非常艰苦但仍然简短的每周两天的方案，专门使用阻力训练来增加睾酮、游离睾酮和生长激素等。

So nutrition matters, exercise matters when it comes to increasing, supporting, or augmenting different hormones.

因此，在增加、支持或增强不同激素方面，营养很重要，运动也很重要。

And that's just the discussion about testosterone, free testosterone, and estrogen.

这只是关于睾酮、游离睾酮和雌激素的讨论。

There's also the vast discussion about thyroid hormone, et cetera.

还有关于甲状腺激素等的广泛讨论。

Again, we've covered all those topics in previous episodes.

同样，我们在前几集中讨论了所有这些主题。

But once those behavioral tools are in place, once you're doing the right things and you're avoiding the wrong things, doing the right things to support your hormones and avoiding the things that diminish hormones in the ways that can be detrimental, once your nutrition is in place to support your hormones, then it makes sense to turn and consider what supplements can support hormones.

但是，一旦这些行为工具到位，一旦您做了正确的事情并避免错误的事情，做正确的事情来支持您的荷尔蒙，并避免以可能有害的方式减少荷尔蒙的事情，一旦您的营养到位以支持您的荷尔蒙，那么就有必要转而考虑哪些补充剂可以支持荷尔蒙。

But I do believe that you want to get your behaviors and your nutrition correct before you start thinking about supplementation for hormones.

但我确实相信，在开始考虑补充激素之前，您需要先纠正自己的行为和营养。

Again, I'll repeat that.

我再次重复一遍。

Get your nutrition and your behaviors correct for sake of hormones and for other health purposes before you start thinking about supplementation for hormones, and certainly before you start thinking about prescription-based approaches to improving hormones.

在您开始考虑补充激素之前，尤其是在您开始考虑基于处方的方法来改善激素之前，为了激素和其他健康目的，请确保您的营养和行为正确。

Once all of those other elements are in place, the supplements that make sense in terms of augmenting hormones come in two forms.

一旦所有其他元素都到位，在增强激素方面有意义的补充剂就有两种形式。

One are broadband support for multiple hormones, and then the others are supplements that are designed to increase, or in some cases decrease, specific hormones or hormone pathways.

一种是对多种激素的宽带支持，另一种是旨在增加或在某些情况下减少特定激素或激素途径的补充剂。

So let's consider each of those in tandem.

因此，让我们一起考虑其中的每一个。

There are certain supplements, things like Shilajit, for instance, something from Ayurvedic medicine, which mainly has the active ingredient fulvic acid, which is known to, for instance, increase things like FSH, follicle-stimulating hormone, which in women is going to increase certain aspects of egg growth, hence the name follicle-stimulating hormone.

有一些补充剂，例如喜来芝，来自阿育吠陀医学的东西，主要含有活性成分黄腐酸，众所周知，黄腐酸可以增加 FSH 等卵泡刺激素，在女性中，卵泡刺激素会增加卵子生长的某些方面，因此被称为卵泡刺激素。

It's going to stimulate certain aspects of fertility.

它将刺激生育能力的某些方面。

It's pro-fertile, and in males can make for more sperm production or more motile sperm.

它具有促生育能力，对于男性来说可以产生更多的精子或更具活力的精子。

FSH is also going to indirectly increase testosterone in males.

FSH 还将间接增加男性的睾酮水平。

It's known to increase libido in both males and females.

众所周知，它可以增加男性和女性的性欲。

So things like Shilajit can indeed augment multiple hormones and support multiple hormone systems, generally in the direction of pro-fertility, pro-libido, and increasing estrogen and testosterone.

因此，像喜来芝这样的东西确实可以增强多种激素并支持多种激素系统，通常朝着促生育、促性欲以及增加雌激素和睾酮的方向发展。

Now, there are other supplements, such as ashwagandha, that also fall into this category of affecting multiple hormones.

现在，还有其他补充剂，例如南非醉茄，也属于影响多种激素的类别。

Ashwagandha is a very potent supplement in terms of reducing cortisol levels.

Ashwagandha 是一种非常有效的降低皮质醇水平的补充剂。

It has also been shown to increase testosterone levels, but probably indirectly, and that's because cortisol and testosterone sort of exist on a seesaw in terms of pathways.

它还被证明可以提高睾酮水平，但可能是间接的，这是因为皮质醇和睾酮在途径上存在某种跷跷板的关系。

They're on separate pathways, but those pathways interact enough that when cortisol is lowered in general, testosterone tends to increase.

它们处于不同的途径，但这些途径相互作用足够，当皮质醇总体降低时，睾酮往往会增加。

Now, it is important that with certain hormones like ashwagandha, that you don't take them for more than two weeks at a time at high dosages.

现在，重要的是，对于某些激素（如南非醉茄），一次服用高剂量的时间不要超过两周。

If you want to know more of the specifics around ashwagandha and how long to take it, how to cycle it, et cetera, please see our episode on master stress.

如果您想了解有关南非醉茄的更多详细信息以及服用多长时间、如何循环等，请参阅我们关于主压力的剧集。

Please also see the examine.com website and put in ashwagandha.

另请参阅 Examiner.com 网站并放入 ashwagandha。

It will get into some of that description.

它将进入其中的一些描述。

But Shilajit, ashwagandha, and things, for instance, like L-carnitine, a supplement that we often discuss in terms of fertility because it can indeed improve sperm motility and quality and egg quality, so it's a pro-fertile compound.

但喜来芝、南非醉茄以及诸如左旋肉碱之类的东西，是我们经常在生育方面讨论的补充剂，因为它确实可以提高精子活力和质量以及卵子质量，因此它是一种促生育化合物。

But it also impacts various mitochondrial pathways, so it's having a more indirect effect on hormones.

但它也会影响各种线粒体途径，因此它对激素的影响更为间接。

There are many other compounds present in available supplements that are purported to be pro-hormone support, in particular for testosterone, estrogen, fertility, and libido.

现有补充剂中还存在许多其他化合物，据称可以支持激素原，特别是睾酮、雌激素、生育力和性欲。

There is a description, for instance, of things like maca root.

例如，有一个关于玛卡根之类的东西的描述。

Maca root can increase libido.

玛卡根可以增加性欲。

It's found to be particularly effective in women, but in men as well, and in all people who are suffering from lowered libido due to intake of SSRIs, selective serotonin reuptake inhibitors, for whatever reason.

研究发现，它对女性特别有效，但对男性也同样有效，对所有因摄入 SSRI（选择性血清素再摄取抑制剂）而导致性欲降低的人（无论出于何种原因）都有效。

SSRIs are used to treat OCD, they're used to treat depression, any number of different things.

SSRIs 用于治疗强迫症、抑郁症以及许多不同的疾病。

Maca root can be, in many instances, effective in increasing libido.

在许多情况下，玛卡根可以有效提高性欲。

It does that, however, through augmentation of dopamine-related pathways and some of the hormone pathways upstream of testosterone and estrogen.

然而，它是通过增强多巴胺相关途径以及睾酮和雌激素上游的一些激素途径来实现这一点的。

The reports that maca increases testosterone are somewhat scant and a little bit weak, to be honest.

老实说，有关玛卡增加睾丸激素的报道有点少，而且有点弱。

So it's having these indirect effects that may impact testosterone downstream.

因此，它的这些间接影响可能会影响下游的睾酮。

So again, I'd put maca alongside ashwagandha, alongside Shilajit as supplements that are impacting multiple hormone pathways toward increased libido, increased fertility, increased testosterone or estrogen, likely through indirect pathways.

因此，我再次将玛卡与南非醉茄、喜来芝一起作为补充剂，影响多种激素途径，从而提高性欲、提高生育能力、增加睾酮或雌激素，可能是通过间接途径。

Okay, now with all that said, I'd like to provide some examples of supplements that work more directly on specific hormone pathways aimed at achieving more specific goals, such as elevated testosterone or elevated free testosterone Or elevated growth hormone for that matter, and elevated thyroid hormone.

好吧，话虽如此，我想提供一些补充剂的例子，这些补充剂可以更直接地作用于特定的激素途径，旨在实现更具体的目标，例如升高的睾酮或升高的游离睾酮或升高的生长激素，以及升高的甲状腺激素。

I'd like to talk about growth hormone first because it's actually a pretty short discussion.

我想先谈谈生长激素，因为这实际上是一个非常简短的讨论。

First of all, the best way to augment growth hormone is to get quality deep sleep, especially the sleep that occurs in the first three or four hours of the night is when growth hormone is released, and it's going to be beneficial to avoid caloric intake in the two hours preceding sleep.

首先，补充生长激素的最佳方法是获得优质的深度睡眠，尤其是晚上的前三四个小时的睡眠是生长激素释放的时候，睡前两小时避免摄入热量会有好处。

Again, don't go to bed so hungry that you wake up an hour or an hour and a half later, or you have trouble falling asleep.

再次强调，不要饿着肚子上床睡觉，以免一小时或一个半小时后醒来，否则难以入睡。

But avoiding food intake in the two hours prior to sleep, and certainly avoiding alcohol and cannabis, is going to facilitate growth hormone release in the first hours of sleep.

但是，在睡前两小时内避免进食，当然还要避免饮酒和吸食大麻，这将有助于在睡眠的头几个小时内释放生长激素。

Many people use intermittent fasting or even longer periods of fasting to increase growth hormone.

许多人通过间歇性禁食甚至更长的禁食时间来增加生长激素。

One of the interesting things I learned from an expert guest, Dr.

我从一位专家嘉宾那里学到了一件有趣的事情，博士。

Kyle Gillett, who's a medical doctor on this podcast, is that indeed, while lengthier fast or intermittent fasting can increase growth hormone levels very substantially, it has indirect effects on the genetic pathways and the receptors for growth hormone that actually are detrimental for the function of growth hormone.

本播客的医生凯尔·吉列特表示，确实，虽然较长时间的禁食或间歇性禁食可以大幅提高生长激素水平，但它对生长激素的遗传途径和受体有间接影响，实际上对生长激素的功能有害。

So avoiding food for the two hours prior to bedtime is a good idea.

因此，睡前两小时避免进食是个好主意。

If you avoid food for longer, that's just going to assist even more.

如果你长时间不吃东西，那只会有更大的帮助。

Certainly isn't going to hurt in terms of growth hormone release, but extended fasts specifically for the purpose of increasing growth hormone are not really logical when you look at the broader effects of extended fasts.

当然，这不会对生长激素的释放造成损害，但当你考虑延长禁食的更广泛影响时，专门为了增加生长激素而延长禁食并不符合逻辑。

That is not to say that extended fasting is not appropriate for some people.

这并不是说延长禁食时间不适合某些人。

It can be in certain instances, or that intermittent fasting, so-called time-restricted feeding, is not beneficial for some people.

在某些情况下，或者间歇性禁食，即所谓的限时进食，可能对某些人没有好处。

It can be.

可以的。

Here I'm only referring to the effects, or in this case, the lack of effects of intermittent fasting, time-restricted feeding on growth hormone specifically.

这里我只是指效果，或者在这种情况下，间歇性禁食、限时喂食对生长激素没有效果。

Now, in terms of supplements to increase growth hormone, there are very few supplements that have been shown to augment this pathway.

现在，就增加生长激素的补充剂而言，很少有补充剂被证明可以增强这一途径。

There is some idea that arginine supplementation prior to bedtime can further elevate levels of growth hormone, especially when fasted.

有人认为，睡前补充精氨酸可以进一步提高生长激素的水平，尤其是在禁食时。

That literature is rather weak, to be honest.

老实说，文学相当薄弱。

I encourage you to go to examine.com if you want to peruse those particular studies.

如果您想仔细研究这些特定的研究，我鼓励您访问 exam.com。

Really, the things that increase growth hormone very potently fall outside the realm of supplementation.

事实上，那些能非常有效地增加生长激素的东西不属于补充剂的范畴。

They include exercise, again, look at the Duncan French episode or in the Kyle Gillett episode on optimizing hormones in males in particular, but this also pertains to females, that avoiding food two hours prior to bedtime really can boost growth hormone significantly in sleep beyond what it would be otherwise.

它们包括锻炼，再看看邓肯·弗伦奇的一集或凯尔·吉列的一集，特别是关于优化男性荷尔蒙的内容，但这也适用于女性，睡前两小时避免进食确实可以在睡眠中显着提高生长激素，超出其他情况。

But it's really only once you get into the realm of prescription compounds, things like peptides, like sermorelin, which increase IGF-1 and growth hormone, things like growth hormone itself by prescription, and only if it's prescribed by a doctor, of course, and is safe for you.

但实际上只有当你进入处方化合物领域时，像肽这样的东西，比如舍莫林，它可以增加 IGF-1 和生长激素，像生长激素本身通过处方，当然，只有在医生开处方的情况下，并且对你来说是安全的。

That's when you start getting into really significant increases in growth hormone.

那是你的生长激素开始真正显着增加的时候。

Not a lot of supplements out there to increase growth hormone potently.

没有很多补充剂可以有效增加生长激素。

Now, it's a different story when you start thinking about and talking about testosterone and free testosterone and luteinizing hormone.

现在，当您开始思考和谈论睾酮、游离睾酮和黄体生成素时，情况就不同了。

Luteinizing hormone is released from the pituitary, which is this gland not far from the roof of your mouth, and its nearby neighbor, the hypothalamus, is a collection of neurons that sits above the roof of your mouth and talks to the pituitary, talks to it through neural connections and hormone-based connections.

黄体生成素是从垂体释放的，垂体是距离你的上颚不远的腺体，而它附近的下丘脑是位于上颚上方的一组神经元，通过神经连接和基于激素的连接与垂体对话。

There is a hormone called GnRH, gonadotropin-releasing hormone, that is released from the hypothalamus into the pituitary.

有一种激素称为 GnRH，即促性腺激素释放激素，从下丘脑释放到垂体中。

It stimulates the release of luteinizing hormone or LH, which then travels in the bloodstream to impact multiple tissues in the body, but mainly the ovary in females and the testes in males to stimulate estrogen production and testosterone production.

它刺激黄体生成素或 LH 的释放，然后在血液中传播影响体内的多个组织，但主要是女性的卵巢和男性的睾丸，以刺激雌激素的产生和睾酮的产生。

There are supplements that can potently increase GnRH and/or luteinizing hormone and then indirectly increase testosterone and estrogen.

有些补充剂可以有效增加 GnRH 和/或黄体生成素，然后间接增加睾酮和雌激素。

And I always like to remind people, testosterone and estrogen are present in both males and females, okay?

我总是想提醒人们，男性和女性都存在睾酮和雌激素，好吗？

And both are important for things like libido, muscle growth, and so on.

两者对于性欲、肌肉生长等都很重要。

A lot of people think that, oh, in males, having very high testosterone and low estrogen is actually ideal.

很多人认为，哦，对于男性来说，拥有很高的睾酮水平和较低的雌激素水平实际上是理想的。

It's actually not ideal if you want to keep your libido.

如果你想保持性欲，这实际上并不理想。

Anything that lowers your estrogen too far is going to reduce your libido.

任何过度降低雌激素水平的因素都会降低你的性欲。

You don't want estrogen too high, but you also do not want it too low.

您不希望雌激素太高，但也不希望它太低。

So supplements that can tickle this pathway or actually can act as a bit more of a directed hammer on this luteinizing hormone pathway may also impact GnRH, are things like Fadogia agrestis.

因此，可以刺激这条通路或者实际上可以对这条黄体生成激素通路起到更多定向锤作用的补充剂也可能会影响 GnRH，例如 Fadogia agrestis。

This is an herb that I've talked about before on the podcast, that when taken at dosages of 600 milligrams per day, many people, not all, report elevated levels of libido, elevated sperm production, elevated testosterone, in some cases, elevated estrogen, a bunch of hormones downstream of luteinizing hormone.

这是我之前在播客上讨论过的一种草药，当每天服用 600 毫克剂量时，许多人（不是所有人）报告性欲水平升高，精子产量增加，睾酮水平升高，在某些情况下，雌激素（黄体生成素下游的一系列激素）水平升高。

Now, are you going to be a Fadogia agrestis responder or a non-responder?

现在，您将成为 Fadogia agrestis 响应者还是非响应者？

There's simply no way to know except by trying it.

除了尝试之外根本没有办法知道。

If you are going to go down this route, there are two very important considerations.

如果您打算走这条路，有两个非常重要的考虑因素。

First of all, there's a fairly extensive literature on the fact that Fadogia agrestis can be toxic to testicular cells and perhaps other cells when taken at very high dosages.

首先，有相当多的文献表明，当服用非常高的剂量时，Fadogia agrestis 会对睾丸细胞甚至其他细胞产生毒性。

So obeying the particular dosages of Fadogia agrestis that are recommended on various product labels and cycling Fadogia agrestis can be important.

因此，遵守各种产品标签上推荐的 Fadogia agrestis 的特定剂量和循环 Fadogia agrestis 可能很重要。

Some people need to cycle it eight weeks on, two weeks off.

有些人需要循环八周，休息两周。

Other people opt for 12 weeks on, a month off.

其他人则选择工作 12 周，休息一个月。

I know a few people who have taken it continuously with no issues, but I do want to suggest caution when taking Fadogia agrestis.

我知道有一些人连续服用它没有任何问题，但我确实想建议服用 Fadogia agrestis 时要小心。

The cautionary notes are stay within the recommended dosage ranges.

注意事项应保持在推荐剂量范围内。

You can go lower, but certainly don't go higher.

你可以走得更低，但绝对不能走得更高。

And I think it is wise to cycle every eight weeks or so to come off it for two weeks, and then going back on if that's your choice, if you feel it benefited you.

我认为明智的做法是每八周左右骑一次自行车，停掉两周，然后如果这是您的选择，如果您觉得这对您有益，则可以重新开始。

Or taking it for 12-week periods of time and then cycling off for a full month before repeating again.

或者服用 12 周，然后停药一个月，然后再次重复。

The best way to know whether or not Fadogia or any of these other supplements is impacting your hormone levels in the direction that you want and not impacting your hormone levels or other aspects of your biology in ways that you don't want is from a blood test.

要了解 Fadogia 或任何其他补充剂是否以您想要的方式影响您的激素水平，而不是以您不希望的方式影响您的激素水平或您的生物学的其他方面，最好的方法是通过血液检查。

There is simply no better tool to evaluate whether or not these supplements are working to support your hormones in the ways that you want and not causing issues, except to take a blood test.

除了进行血液检查之外，没有更好的工具可以评估这些补充剂是否能够以您想要的方式支持您的荷尔蒙并且不会引起问题。

This podcast has InsideTracker as a sponsor that can do in-home blood tests and give you blood panels.

该播客有 InsideTracker 作为赞助商，可以进行家庭血液测试并为您提供血液检测。

There are other sources of blood tests that are quite good as well, of course.

当然，还有其他很好的血液检测来源。

And in the first episode of the Huberman Lab podcast that I did with Dr. Kyle Gillett, again, a medical doctor, expert in hormones, diabetes, and various other aspects of medicine, he described, and it is timestamped, how to stand the best probability of getting your insurance to cover a blood test, how to talk to your doctor about getting a hormone panel, and so on.

在我和凯尔·吉勒特医生一起做的休伯曼实验室播客的第一集中，他又是一位医生，激素、糖尿病和医学其他方面的专家，他描述了如何获得保险覆盖血液检查的最佳可能性，如何与你的医生讨论进行激素检查，等等，并且带有时间戳。

So I'll refer you to that episode for that.

所以我会推荐你​​去看那一集。

But blood tests are going to be very important.

但血液检查将非常重要。

I recommend taking them before adding in any supplement to increase hormones of any kind or decrease hormones of any kind, for that matter, and then again after about four to eight weeks of taking that particular supplement in order to evaluate whether or not it worked and whether or not it had any negative effects that you would like to avoid.

我建议在添加任何补充剂以增加任何种类的激素或减少任何种类的激素之前服用它们，然后在服用该特定补充剂约四到八周后再次服用，以评估它是否有效以及它是否有任何您想避免的负面影响。

I also want to remind people of the dosage conversation that we had earlier, just because there's a recommended dosage of Fadogia agrestis of say 600 milligrams per day.

我还想提醒人们我们之前进行的剂量对话，因为 Fadogia agrestis 的推荐剂量是每天 600 毫克。

First of all, that is not an invitation to take twice as much and expect twice the positive effects.

首先，这并不是邀请您付出双倍的努力并期望获得双倍的积极效果。

That is not a good approach, especially with something like Fadogia agrestis, which can, at high dosages, be toxic.

这不是一个好方法，特别是对于像 Fadogia agrestis 这样的东西，它在高剂量下可能有毒。

But it's also important to perhaps consider taking a lower dosage and seeing how that affects your hormones.

但同样重要的是，也许考虑服用较低的剂量，看看这对你的荷尔蒙有何影响。

That approach requires a bit more patience.

这种方法需要更多的耐心。

I know most people are thinking, "I want the effect, and I want it now." But I think it's very important when thinking about exercise or nutrition or supplementation to really play the long game, to think about what's going to work for you in the immediate and in the long term, and to ease into any kind of supplement regimen.

我知道大多数人都在想：“我想要这种效果，而且我现在就想要。”但我认为，在考虑锻炼、营养或补充品时，真正从长远考虑，考虑什么对您近期和长期有效，并轻松接受任何类型的补充方案，这一点非常重要。

For instance, by taking one thing at a time, varying one supplement out and one supplement in, starting at minimal effective dose, and build up your protocols over a year or several years.

例如，一次服用一种东西，更换一种补充剂和一种补充剂，从最小有效剂量开始，并在一年或几年内建立你的方案。

It really can be beneficial.

这确实是有益的。

I can say for myself, I started exploring the supplement space and taking different supplements in different combination and alone, evaluating which ones worked and did not work for me.

我可以对自己说，我开始探索补充剂空间，并以不同的组合和单独服用不同的补充剂，评估哪些对我有效，哪些对我无效。

Some were absolutely dreadful for me.

有些对我来说绝对是可怕的。

I have tons of stories about supplement fails, some of which were just kind of innocuous, meaning they were a waste of money, which isn't innocuous, but at least it wasn't detrimental to my health.

我有很多关于补充剂失败的故事，其中一些只是无害的，这意味着它们是浪费金钱，这并不是无害的，但至少它不会对我的健康有害。

Other supplements, which fortunately don't exist on the market anymore, I think actually were quite dangerous, and I feel lucky that I did not experience even greater negative effects from them.

其他补充剂，幸运的是市场上不再存在，我认为实际上非常危险，而且我很幸运，我没有经历它们更大的负面影响。

Other supplements have been tremendously useful for me and for other people for things like sleep and hormone support, focus and so on.

其他补充剂对于我和其他人来说在睡眠、激素支持、注意力等方面都非常有用。

So Fadogia agrestis is a good example of a supplement that is known to have potent effects, but you need to approach it with the appropriate, I would say, respect for the fact that the dosage ranges in which it works have to be kept pretty narrow without causing issues.

因此，Fadogia agrestis 是已知具有有效功效的补充剂的一个很好的例子，但我想说的是，您需要以适当的态度来对待它，尊重这样一个事实：它起作用的剂量范围必须保持在相当窄的范围内，而不会引起问题。

It does increase luteinizing hormone and thereby testosterone and estrogen.

它确实会增加黄体生成激素，从而增加睾酮和雌激素。

So if you're somebody who's already excessively high in one or the other, it's going to be very hard to just direct it to only testosterone or only estrogen.

因此，如果您体内的一种或另一种激素水平已经过高，那么就很难将其仅用于睾酮或雌激素。

Now, the topic of today's episode is not about Fadogia agrestis per se.

现在，今天这一集的主题不是关于 Fadogia agrestis 本身。

I highlight it because it is one of the more potent supplements for sake of hormone augmentation, but it's still fairly broadband.

我强调它是因为它是增强激素的更有效的补充剂之一，但它仍然相当广泛。

It's a little more specific than something like Shilajit, but it's still fairly broadband in terms of hitting multiple endpoint hormones, testosterone and estrogen, and maybe some other hormones as well.

它比喜来芝之类的药物更具体一些，但在影响多种终点激素、睾酮和雌激素，也许还有其他一些激素方面，它仍然相当广泛。

There are other supplements, in particular Tongkat Ali, which is known to, for instance, increase libido.

还有其他补品，尤其是东革阿里，它可以增强性欲。

Whether or not it does that by way of augmenting dopamine-related pathways or testosterone pathways still isn't clear.

它是否通过增强多巴胺相关途径或睾酮途径来实现这一点仍不清楚。

It is known to increase free testosterone by reducing sex hormone binding globulin.

已知通过减少性激素结合球蛋白来增加游离睾酮。

Tongkat Ali can be beneficial both for men and for women in dosages anywhere from 200 milligrams to 600 milligrams per day.

每天服用 200 毫克至 600 毫克的东革阿里对男性和女性都有益。

So there, I would say scale according to body size, although start with the minimum amount and find the minimal effective dose for you.

因此，我会说根据身体大小进行调整，尽管从最小量开始，并找到适合您的最小有效剂量。

Again, blood work is going to be the most effective way to determine what's working or not working at the level of objective numbers.

同样，血液检查将是在客观数字水平上确定什么有效或无效的最有效方法。

But subjective experience matters, too.

但主观体验也很重要。

If you take it at 400 milligrams for four weeks and you don't notice any effect, you might try it at 600 milligrams, but not higher.

如果您服用 400 毫克，连续服用四个星期，但没有发现任何效果，您可以尝试服用 600 毫克，但不能更高。

And if you still don't see an effect, well then it doesn't appear to have worked for you.

如果您仍然没有看到效果，那么它似乎对您不起作用。

Other people experience dramatic effects from things like Fadogia and Tongkat Ali.

其他人会因 Fadogia 和东革阿里等药物而体验到戏剧性的效果。

Why would that be the case?

为什么会这样呢？

Well, if you look to the scientific literature, what you find is that the studies that report the biggest effects of any supplement usually start with a population that's somehow diminished or back on its heels in one particular dimension.

嗯，如果你查阅科学文献，你会发现，报告任何补充剂最大效果的研究通常都是从某个特定维度上有所减少或落后的人群开始的。

So for instance, people that are hypogonadal, that are not making enough testosterone or free testosterone.

例如，性腺机能减退的人，不能产生足够的睾酮或游离睾酮。

In fact, their levels are very, very low.

事实上，他们的水平非常非常低。

They're subclinical, off range in terms of the charts, below the normal.

它们是亚临床的，从图表来看超出范围，低于正常值。

Well, those people, when they take supplements like Tongkat Ali, Fadogia, tend to experience greater effects because they're starting from a lower level than people who perhaps are close to the optimal levels achieved through either age, genetics, exercise, nutrition, or some combination of those.

嗯，这些人在服用东革阿里、Fadogia 等补充剂时，往往会体验到更大的效果，因为他们的起始水平低于那些可能接近通过年龄、遗传、锻炼、营养或这些因素的组合达到的最佳水平的人。

So that's an important thing to think about.

所以这是一个需要考虑的重要事情。

These are called floor effects and ceiling effects.

这些称为地板效应和天花板效应。

Ceiling effects are, for instance, if an individual already has very high testosterone and free testosterone and they take a supplement to increase it further, they might not see any increase, whereas somebody who sits more in the middle to low range stands to experience a much greater increase.

例如，上限效应是指，如果一个人的睾酮和游离睾酮水平已经非常高，并且他们服用补充剂来进一步增加睾酮水平，那么他们可能不会看到任何增加，而处于中低范围的人则可能会经历更大的增加。

In fact, one individual I know who took Tongkat Ali admittedly on my recommendation.

事实上，我认识的一个人在我的推荐下服用了东革阿里。

His testosterone was initially very low, and he was having a number of different symptoms.

他的睾丸激素最初非常低，并且出现了许多不同的症状。

He did blood work.

他做了血液检查。

That's how he knew it was low.

这就是他知道它很低的原因。

And he then took tongkat ali and fadogia in combination because he decided he just wanted results.

然后他结合服用了东革阿里和法多吉亚，因为他决定他只是想要结果。

He didn't care which thing was going to give him the results, and he experienced big increases in testosterone.

他不在乎哪一种东西会给他带来结果，他的睾丸激素大幅增加。

This would be not free, but total testosterone of, he experienced as much as 600 nanograms per deciliter increase from where he was before, which is very dramatic.

这不是免费的，而是总睾酮水平，他的睾酮水平比之前增加了每分升 600 纳克，这是非常戏剧性的。

It was a near tripling of where his testosterone had started off to where he ended up.

他的睾丸激素水平几乎是他开始时到最终时的三倍。

I don't know if he's ever done the experiment of removing fadogia or tongkat to find out which one it was, and this is why many people just take them in combination.

我不知道他是否做过去除法多吉亚或东革的实验来找出到底是哪一种，这就是为什么很多人只是将它们混合服用。

And if you have the budget for it and you are interested in just finding what works, but not isolating what works at the level of single ingredients, that would be the approach I recommend.

如果您有预算，并且您只想找到有效的方法，而不是在单一成分的水平上分离出有效的方法，那么这将是我推荐的方法。

However, again, I think most people do well to figure out which specific ingredients are going to work best for them by isolating the variables the way I've described repeatedly throughout this episode.

然而，我再次认为，大多数人都能很好地通过我在本集中反复描述的方式隔离变量来找出哪些特定成分最适合他们。

To my knowledge, tongkat ali does not need to be cycled, meaning you don't have to take periods of time off from it.

据我所知，东革阿里不需要循环使用，这意味着您不必休息一段时间。

I should note that the effects of tongkat ali can take a little bit longer to experience.

我应该指出，东革阿里的效果可能需要更长的时间才能体验到。

So perhaps blood work should be done eight to 12 weeks after initiating the tongkat ali protocol as opposed to earlier.

因此，也许血液检查应该在开始东革阿里方案后 8 至 12 周进行，而不是更早进行。

And it does seem to have sort of cumulative effects on libido, and that points to the likelihood that it's having some impact on neural pathways as opposed to hormone pathways.

它似乎确实对性欲有某种累积影响，这表明它可能对神经通路而不是激素通路产生一些影响。

Hormone pathways can be slow, but in general, neural pathways are the ones that are going to explain slow rising shifts in any kind of physical or mental aspect that then remain stable over time.

激素通路可能很慢，但一般来说，神经通路可以解释任何身体或精神方面缓慢上升的变化，然后随着时间的推移保持稳定。

So the exact effects of tongkat ali, meaning where they arise in the brain and body, aren't known.

因此，东革阿里的确切作用，即它们在大脑和身体中产生的位置，尚不清楚。

I will provide a link to a really beautiful review article that covers the literature on tongkat ali.

我将提供一篇非常精彩的评论文章的链接，该文章涵盖了东革阿里的文献。

This came out fairly recently and that I've reviewed with a number of other MDs and medical or medicine-related podcasters.

这是最近发布的，我已经与许多其他医学博士和医学或医学相关的播客一起审查过。

It's a really nice review.

这是一篇非常好的评论。

I'll provide a link to that.

我将提供一个链接。

Gives a survey of tongkat ali, what people are discovering, what they're finding, what they're not finding, and so forth.

对东革阿里进行了调查，介绍了人们正在发现什么、正在发现什么、没有发现什么等等。

As a final note on supplements for hormone augmentation and supplementation, I want to make a brief mention of something specifically related to female health, which is, of course, the menstrual cycle.

作为关于激素增强和补充补充剂的最后一点，我想简单提一下与女性健康特别相关的事情，当然就是月经周期。

And across the menstrual cycle, different hormones are present at different levels.

在整个月经周期中，不同的激素以不同的水平存在。

Follicle-stimulating hormone is very high during the so-called follicular phase, right?

在所谓的卵泡期，卵泡刺激激素非常高，对吧？

And then you have your luteal phase.

然后就是黄体期。

We have an entire episode coming up about female hormones and hormone health that will cover this.

我们有一整集关于女性荷尔蒙和荷尔蒙健康的内容将涵盖这一点。

We also have covered a little bit of this in the other episodes on testosterone and estrogen.

我们还在有关睾酮和雌激素的其他剧集中对此进行了一些介绍。

But the point I'd like to make now is that for women, they should fully expect that certain supplements, not all, but certain supplements, because of the way they impact different hormones, would have different effects, maybe even opposite effects, at different phases of the menstrual cycle.

但我现在想指出的一点是，对于女性来说，她们应该充分预期某些补充剂（不是全部），而是某些补充剂，因为它们影响不同激素的方式，会在月经周期的不同阶段产生不同的效果，甚至可能相反的效果。

And for that reason, I believe it is especially important to have tight control over dosage and individual ingredients in your supplement regimen.

出于这个原因，我认为严格控制补充剂方案中的剂量和个别成分尤为重要。

So for instance, if you're somebody who takes shilajit, and I know many women who take shilajit or tongkat ali, for instance, or maca, and you find that it really serves you well, that is, it provides the mental and physical benefits that you want and enjoy at certain phases of your menstrual cycle, but at other phases of your menstrual cycle, it feels like too much, or it actually can start to give you negative mental or physical effects, well then obviously having control over those specific ingredients is going to be extremely important so that you can titrate the dosage or increase the dosage as the case may be, or cease taking those things entirely at certain phases of your menstrual cycle.

举例来说，如果你是服用喜来芝的人，我知道很多服用喜来芝或东革阿里或玛卡的女性，你发现它确实对你很有帮助，也就是说，它提供了你在月经周期的某些阶段想要和享受的精神和身体益处，但在月经周期的其他阶段，感觉太多了，或者它实际上可能开始给你带来负面的精神或身体影响，那么显然可以控制这些特定成分这将非常重要，以便您可以根据情况滴定剂量或增加剂量，或者在月经周期的某些阶段完全停止服用这些药物。

Now, that's not to say that some women can't just continuously take these supplements throughout their menstrual cycle.

现在，这并不是说某些女性不能在整个月经周期中持续服用这些补充剂。

Some can, but some find that that makes them very uncomfortable or that they would do well to alter different ingredients at different phases of their cycle.

有些人可以，但有些人发现这让他们非常不舒服，或者他们最好在周期的不同阶段改变不同的成分。

So again, this speaks to the critical importance of single ingredient control, dosage control, and the ability to cease taking individual or multiple ingredients according to the backdrop of your health generally, and obviously the menstrual cycle is a profound shift in the hormones, and thus the entire biological and psychological milieu that exist in the body.

因此，这再次说明了单一成分控制、剂量控制以及根据您的健康状况停止服用单一或多种成分的能力的至关重要性，显然，月经周期是激素的深刻转变，因此是体内存在的整个生物和心理环境的深刻转变。

And of course, there's the issue of birth control and whether or not people are taking hormone-based birth control.

当然，还有节育问题以及人们是否正在采取基于激素的节育措施。

Certain forms of hormone-based birth control in women involve tonically elevating, that means consistently elevating estrogen.

某些形式的基于激素的女性节育涉及紧张性升高，这意味着持续升高雌激素。

That's certainly going to reduce the fluctuations and thus the probability that certain hormones and hormone pathways will change across the menstrual cycle, but not eliminate it altogether.

这肯定会减少波动，从而减少某些激素和激素途径在月经周期中发生变化的可能性，但并不能完全消除它。

Also, there's the key issue of fertility in both males and females.

此外，男性和女性的生育能力也是一个关键问题。

One important note, even though this is not an episode about fertility, we're going to have one soon, but the important point about fertility is that there are supplements, not just shilajit, but there are supplements and supplement protocols such as L-carnitine, in particular injectable L-carnitine, which does require a prescription, at least in the US, but also orally ingested L-carnitine that can improve sperm health and motility and egg health and motility.

需要注意的是，尽管这不是关于生育的一集，但我们很快就会有一个，但关于生育的重要一点是，有补充剂，不仅仅是喜来芝，还有补充剂和补充剂方案，如左旋肉碱，特别是注射左旋肉碱，它确实需要处方，至少在美国，但也有口服左旋肉碱，可以改善精子的健康和活力以及卵子的健康和活力。

I mentioned that earlier.

我之前提到过。

But if couples are trying to conceive, it is important that if you're going to take something that is a supplement directed towards sperm and/or egg health, that you also consider how that interfaces with some of the other hormone-based compounds, that is prescription drugs that you may be taking.

但如果夫妇正在尝试怀孕，重要的是，如果您要服用针对精子和/或卵子健康的补充剂，您还要考虑它如何与其他一些基于激素的化合物（即您可能正在服用的处方药）相互作用。

This is true for people who are doing IVF, in vitro fertilization, or not.

对于正在进行体外受精、体外受精或未进行体外受精的人来说都是如此。

Again, that entire discussion will be handled in our episode on fertility and on female hormone health, and we already did the episode with Dr.

同样，整个讨论将在我们关于生育和女性荷尔蒙健康的剧集中进行，我们已经与 Dr. 一起完成了这一集。

Kyle Gillett on male hormone health optimization.

凯尔·吉列谈男性荷尔蒙健康优化。

The next category of supplementation that I'd like to address is supplements related to cognitive enhancement and focus.

我想讨论的下一类补充剂是与认知增强和注意力相关的补充剂。

And here there are a number of very useful strategies that one could take.

这里有许多非常有用的策略可以采取。

I'd like to divide this conversation into two general categories of supplements to address cognitive enhancement and focus.

我想将这次谈话分为两大类补充剂，以解决认知增强和注意力集中问题。

The first category are supplements that increase energy by way of stimulant properties.

第一类是通过兴奋剂特性增加能量的补充剂。

So the most obvious of these is caffeine.

所以其中最明显的是咖啡因。

Caffeine is, of course, a molecule that can increase levels of alertness.

当然，咖啡因是一种可以提高警觉程度的分子。

It also can increase levels of focus, provided that dosages are in the appropriate range.

如果剂量在适当的范围内，它还可以提高注意力水平。

The appropriate range in most cases is going to be one to three milligrams per kilogram of body weight taken 30 minutes or so before any kind of mental or physical endeavor.

在大多数情况下，适当的范围是在进行任何精神或体力活动前 30 分钟左右服用，每公斤体重 1 至 3 毫克。

We did an entire episode about caffeine where you can learn lots of facts about caffeine, how best to utilize caffeine, and indeed, I'll just give you a few of those now.

我们制作了一整集关于咖啡因的内容，您可以在其中了解很多有关咖啡因的事实、如何最好地利用咖啡因，事实上，我现在只向您介绍其中的一些。

It turns out that if you're a regular caffeine user, you can still derive the cognitive enhancing and focus enhancing effects of caffeine if you ingest caffeine every day.

事实证明，如果你是经常喝咖啡因的人，每天摄入咖啡因，你仍然可以获得咖啡因的认知增强和注意力增强效果。

But if you were to take two days off from caffeine completely, and right now I hear all the caffeine addicts out there just kind of cringing at the idea, and then take caffeine in the 30 minutes prior to some especially important event, physical or mental event where you really need to focus and be able to sustain that focus for long periods of time, it would have an even greater effect than it normally would.

但如果你要完全戒掉两天的咖啡因，现在我听到所有的咖啡因成瘾者都对​​这个想法感到有点畏缩，然后在一些特别重要的事件、身体或精神事件之前的 30 分钟服用咖啡因，在这些事件中你确实需要集中注意力，并且能够长时间保持注意力集中，那么它会比平时产生更大的效果。

But since most people are taking caffeine in a kind of ongoing regular way, I just want to emphasize that it still has pro-cognitive and pro-focus effects, even if it's taken every day or even multiple times per day.

但由于大多数人都以一种持续定期的方式服用咖啡因，我只是想强调它仍然具有促进认知和促进注意力的作用，即使每天服用甚至每天服用多次。

Again, a cautionary note, don't drink caffeine too late in the day.

再次提醒您，不要在当天太晚喝咖啡因。

Past 2:00 PM, it can really start to impede your sleep at night.

下午 2:00 过后，它就会真正开始影响您晚上的睡眠。

Even if you can fall asleep at night, the architecture of that sleep is not going to be great if you're ingesting caffeine in the preceding 8 to 10 and even 12 hours.

即使您可以在晚上入睡，如果您在接下来的 8 到 10 甚至 12 小时内摄入咖啡因，那么睡眠的结构也不会很好。

And that actually raises another tangential but still important point, so I'm going to make it and then get back to supplements, which is the best cognitive enhancer that you will ever take is a really good night's sleep of sufficient duration.

这实际上提出了另一个离题但仍然很重要的观点，所以我将完成它，然后回到补充剂，这是你所服用的最好的认知增强剂，是一个真正良好的睡眠充足的时间。

Okay?

好的？

So sleep is going to be the bedrock of your ability to focus and remember things.

因此，睡眠将成为您集中注意力和记住事物的能力的基石。

In fact, it's during sleep that neural connections remodel, so-called neuroplasticity.

事实上，神经连接是在睡眠期间重塑的，即所谓的神经可塑性。

It's actually not when you trigger learning, but it's when you consolidate and reinforce learning and a number of other things that relate to cognitive enhancement and focus.

实际上，这不是当你触发学习的时候，而是当你巩固和强化学习以及许多其他与认知增强和注意力相关的事情时。

The other thing, of course, is that you're going to need to have sufficient levels of nutrition, so you don't want to be overly hungry or it's going to be hard to focus, nor do you want to be overloaded with calories or a volume of food or have your blood glucose to be so high that it's going to make you sleepy.

当然，另一件事是，你需要有足够的营养，所以你不想太饿，否则很难集中注意力，也不想让卡路里或大量食物过多，或者血糖太高而让你昏昏欲睡。

There's a reason why when discussing stress and the so-called autonomic nervous system that the phrase rest and digest comes into play.

在讨论压力和所谓的自主神经系统时，“休息和消化”一词发挥作用是有原因的。

Rest and digest, as the name implies, relates to the fact that when we have a lot of food in our gut, it tends to make us sleepy.

休息和消化，顾名思义，与这样一个事实有关：当我们肠道里有大量食物时，它往往会让我们感到困倦。

In other words, it's hard for us to focus and it's hard for us to maintain cognitive attention and remember things, et cetera.

换句话说，我们很难集中注意力，也很难保持认知注意力和记住事情等等。

So there are a bunch of behavioral tools for enhancing focus.

因此，有很多可以增强注意力的行为工具。

We did an entire episode on enhancing focus.

我们做了一整集关于增强注意力的内容。

It does touch on supplementation.

它确实涉及补充。

Again, you can find links to that in all formats at hubermanlab.com.

同样，您可以在 hubermanlab.com 上找到所有格式的链接。

We also have a newsletter related to this topic also at hubermanlab.com at zero cost.

我们还在 hubermanlab.com 上以零成本提供与此主题相关的时事通讯。

With all of that said, and in particular the highlight about sleep being the best way to enhance your cognitive abilities and focus, anytime we're having a discussion about supplements for enhancing cognitive ability and focus, a major category of those supplements is going to fall into the stimulant category and that's going to include most often caffeine, although there are other sources of stimulants.

综上所述，特别是强调睡眠是增强认知能力和注意力的最佳方式，每当我们讨论增强认知能力和注意力的补充剂时，这些补充剂的一个主要类别将属于兴奋剂类别，其中最常见的是咖啡因，尽管还有其他来源的兴奋剂。

I'm not going to touch on those for the moment.

我暂时不打算触及这些。

We'll just talk about caffeine.

我们只讨论咖啡因。

When people hear caffeine, they think, "Oh, well, I can just drink coffee," and indeed that's a great source of caffeine.

当人们听到咖啡因时，他们会想，“哦，好吧，我可以喝咖啡”，事实上，咖啡是咖啡因的重要来源。

So is yerba mate.

马黛茶也是如此。

I would caution people to, if you're going to use yerba mate for whatever purpose, caffeine or otherwise, that you avoid the smoked versions of yerba mate.

我要提醒人们，如果您打算将马黛茶用于任何目的，无论是咖啡因还是其他用途，请避免使用烟熏版的马黛茶。

They are carcinogenic.

它们具有致癌性。

That is the smoked versions are carcinogenic and to consume the non-smoked varieties instead.

也就是说，熏制的品种会致癌，因此应食用非熏制的品种。

The important thing to understand about caffeine is that while it can be ingested in the form of a drink or an energy drink, tea or coffee, it can also be ingested as a pure supplement.

关于咖啡因，需要了解的重要一点是，虽然它可以以饮料或能量饮料、茶或咖啡的形式摄入，但也可以作为纯补充剂摄入。

That is there are caffeine supplements and I know a number of people including a very, very prominent podcaster whose name I won't mention who drinks herbal tea but takes a 100 to 300 milligram tablet of caffeine with the herbal tea so in that case it is no longer herbal tea, it is caffeinated herbal tea.

那就是有咖啡因补充剂，我认识很多人，包括一个非常非常著名的播客，我不会提及他的名字，他喝花草茶，但在花草茶中服用了 100 到 300 毫克的咖啡因，所以在这种情况下，它不再是花草茶，而是含咖啡因的花草茶。

When you take caffeine in pill form, it tends to have a much more potent and long-lasting effect than when you take caffeine in the form of coffee or tea.

当您服用药丸形式的咖啡因时，它的效果往往比您服用咖啡或茶形式的咖啡因时更有效、更持久。

It's actually a world apart in terms of its effects.

就其效果而言，实际上是天壤之别。

And if you haven't experienced this before, it might be something that you want to explore.

如果您以前没有经历过这一点，那么您可能想探索一下。

It might not be something you want to explore.

这可能不是您想要探索的东西。

In particular if you're somebody who experiences anxiety or panic attacks, be very careful with your intake of caffeine.

特别是如果您患有焦虑或惊恐发作，请务必小心摄入咖啡因。

Again, see the episode of the Huberman Lab podcast all about caffeine for more on that.

再次，请参阅 Huberman Lab 播客中有关咖啡因的一集，了解更多信息。

But it is the case that even 100 milligrams of caffeine in tablet form, I suppose it could be in capsule form as well, but in its pure form leads to much greater enhancement of alertness and focus than does often the comparable amount or even twice the amount of caffeine contained in coffee or tea.

但事实是，即使是片剂形式的 100 毫克咖啡因，我想它也可以是胶囊形式的，但与咖啡或茶中含有的相当量甚至两倍的咖啡因相比，其纯净形式可以更大程度地提高警觉性和注意力。

Now why would that be?

为什么会这样呢？

Has a lot to do with the other things that are in coffee and tea.

与咖啡和茶中的其他物质有很大关系。

So here I'm not encouraging people to become reliant on caffeine capsules or on caffeine tablets, but if you want to increase alertness and focus, caffeine is a potent way to do that.

因此，我在这里并不是鼓励人们依赖咖啡因胶囊或咖啡因片，但如果您想提高警觉性和注意力，咖啡因是一种有效的方法。

It works.

有用。

The other category of stimulant that can work in terms of enhancing alertness and focus are going to be things that increase adrenaline in some other way or epinephrine as it's also called, adrenaline, epinephrine same thing, in some other way that are going to touch into or augment the so-called adrenergic and adrenaline systems.

可以提高警觉性和注意力的另一类兴奋剂是以其他方式增加肾上腺素或肾上腺素的物质，因为它也称为肾上腺素，肾上腺素同样的东西，以其他方式接触或增强所谓的肾上腺素能和肾上腺素系统。

And there are things like yohimbine and different forms of yohimbine like alpha yohimbine.

还有像育亨宾这样的东西和不同形式的育亨宾，例如α育亨宾。

There are multiple forms of these things now.

现在这些东西有多种形式。

I would go to examine.com to explore the different forms of yohimbine.

我会去 Examiner.com 探索不同形式的育亨宾。

About 10, 20 years ago, yohimbine was marketed primarily as a pro-libido and pro-erectile agent.

大约十、二十年前，育亨宾主要作为促性欲和促勃起剂销售。

Turns out it has very low efficacy for both of those things, but there are certain forms of yohimbine that act as stimulants That are effective and are separate from those claims and pathways.

事实证明，它对这两件事的功效都非常低，但是某些形式的育亨宾可以充当兴奋剂，它们是有效的，并且与这些主张和途径不同。

One particular form is called alpha yohimbine.

一种特殊形式称为α育亨宾。

It sometimes goes by the name rauwolscine, and that's spelled R-A-U-W-O-L-S-C-I-N-E.

它有时被称为 rauwolscine，拼写为 R-A-U-W-O-L-S-C-I-N-E。

Again, that's alpha yohimbine, and it's used as a stimulant, often to also promote fat loss and alertness.

同样，这就是α育亨宾，它被用作兴奋剂，通常还可以促进脂肪减少和警觉性。

I have to say that it's a very potent and somewhat precarious supplement.

我不得不说，这是一种非常有效但有些不稳定的补充剂。

Some people experience a lot of anxiety on it.

有些人对此感到非常焦虑。

That could also be because they tend to take it on either an empty stomach or in combination with sub-caloric diets.

这也可能是因为他们倾向于空腹服用或与低热量饮食结合服用。

It's sort of getting out on the edge of things that, for some people, can work not so well.

这有点像是走出了一些事情的边缘，而对某些人来说，这可能不太有效。

For other people, they might actually find it to be a very effective stimulant.

对于其他人来说，他们实际上可能会发现它是一种非常有效的兴奋剂。

In general, in terms of supplement-based approaches to increase cognitive function and focus, caffeine, either in coffee or tea form or in tablet or capsule form, but at lower dosages than you would find in coffee and tea, I think is actually a reasonable way to explore stimulant-based approaches for enhancing cognitive function and focus.

一般来说，就以补充剂为基础的提高认知功能和注意力的方法而言，咖啡因，无论是咖啡或茶的形式，还是片剂或胶囊的形式，但剂量低于咖啡和茶中的剂量，我认为实际上是探索基于兴奋剂的增强认知功能和注意力的方法的合理方法。

I mention all that not because I think that you probably already didn't know that caffeine can enhance alertness and focus, most people already know that, and I acknowledge that, but rather as a contrast point for the other supplement-based approach for increasing cognitive function and focus, which is to increase certain neurotransmitter pathways that are not stimulant based.

我提到这一切并不是因为我认为你可能已经不知道咖啡因可以增强警觉性和注意力，大多数人已经知道这一点，而且我承认这一点，而是作为其他基于补充剂的提高认知功能和注意力的方法的对比点，即增加某些不基于兴奋剂的神经递质途径。

So for instance, alpha GPC, which is essentially a choline donor, acts in the pathways related to the neuromodulator acetylcholine and can enhance focus.

例如，α GPC 本质上是一种胆碱供体，在与神经调节剂乙酰胆碱相关的通路中发挥作用，可以增强注意力。

So at dosages of anywhere from 300 to 600 milligrams, people experience heightened levels of focus for sake of mental work or physical work.

因此，在 300 至 600 毫克的剂量下，人们会因为脑力工作或体力工作而更加集中注意力。

The half-life of alpha GPC is about four to six hours, so it's relatively short-lasting, although you wouldn't necessarily want to take it right before bed.

α GPC 的半衰期约为四到六个小时，因此它的持续时间相对较短，尽管您不一定想在睡前服用。

I don't recommend that.

我不建议这样做。

It is not a stimulant.

它不是兴奋剂。

It tends to enhance focus by augmenting acetylcholine and acetylcholine pathways specifically.

它倾向于通过专门增强乙酰胆碱和乙酰胆碱途径来增强注意力。

Now, it does create a little bit of an increase in alertness, so some people actually perceive it subjectively as an increase in overall stimulation, but it's different than a caffeine-type stimulant.

现在，它确实会稍微提高警觉性，因此有些人实际上主观地将其视为整体刺激的增加，但它与咖啡因类兴奋剂不同。

So for instance, 300 milligrams to 600 milligrams of alpha GPC taken alone will allow people to be more focused, but doesn't tend to make people feel jittery or overstimulated.

例如，单独服用 300 毫克到 600 毫克的 α GPC 可以让人们更加集中注意力，但不会让人感到紧张或过度刺激。

Similarly, 500 milligrams to 1,000 milligrams, or somewhere in between, of something like L-tyrosine, which is an amino acid precursor to dopamine, a different neuromodulator, taken alone or in conjunction with, again, I believe in separating these things out by product, but I suppose you could take alpha GPC and L-tyrosine together if you had already tried them separately and decided they worked well for you, and then you decide to combine them.

同样，500 毫克到 1,000 毫克或介于两者之间的 L-酪氨酸之类的东西，L-酪氨酸是多巴胺的氨基酸前体，是一种不同的神经调节剂，单独服用或结合使用，再次，我相信通过产品将这些东西分开，但我想你可以将 α GPC 和 L-酪氨酸一起服用，如果你已经分别尝试过它们并认为它们对你有效，然后你决定将它们结合起来。

What people tend to experience is that the cholinergic stimulation from alpha GPC and the dopaminergic stimulation from L-tyrosine, or simply L-tyrosine alone or alpha GPC alone, leads to increased levels of focus without the kind of overall feelings of stimulant-based alertness that one would experience with caffeine.

人们倾向于体验到的是，来自 α GPC 的胆碱能刺激和来自 L-酪氨酸的多巴胺能刺激，或者仅单独使用 L-酪氨酸或单独使用 α GPC，会导致注意力水平提高，而不会产生咖啡因带来的基于兴奋剂的整体警觉感。

And indeed, or I should say, of course, there are products out there and there are people out there that combine all three of these things together, caffeine, alpha GPC, and L-tyrosine.

事实上，或者我应该说，当然，有一些产品和有人将这三种东西结合在一起：咖啡因、α GPC 和 L-酪氨酸。

And while I'm not suggesting that's a good or a bad thing, I would suggest that anytime you start to explore the cognitive-enhancing effects and the focus-enhancing effects of any supplement, that you ask which ones are stimulants, so for instance, caffeine and alpha yohimbine, which ones tend to tap more into neuromodulator systems like alpha GPC and L-tyrosine?

虽然我并不是说这是好事还是坏事，但我建议，每当您开始探索任何补充剂的认知增强作用和注意力增强作用时，您都应该问一下哪些是兴奋剂，例如咖啡因和 α 育亨宾，哪一种更容易利用 α GPC 和 L-酪氨酸等神经调节系统？

And to separate those out conceptually, because whereas things like alpha yohimbine and caffeine will mostly serve the role of increasing levels of alertness, but not tightening your focus, things like alpha GPC and L-tyrosine tend to serve the role of less elevation in alertness, but more tightening of focus.

从概念上将它们分开，因为α育亨宾和咖啡因等物质主要起到提高警觉水平的作用，但不会加强注意力，而α GPC和L-酪氨酸等物质往往起到降低警觉性的作用，但更加强注意力。

And this, of course, is why people often stack these and take them in combination.

当然，这就是为什么人们经常将它们堆叠起来并组合使用。

So I think it's a very important distinction that most people aren't aware of.

所以我认为这是一个非常重要的区别，但大多数人都没有意识到。

And I'm not here to tell you that the stimulant-based approach or the neuromodulator-based approach is better or worse.

我在这里并不是要告诉您基于兴奋剂的方法或基于神经调节剂的方法更好或更差。

They are simply different from one another.

他们只是彼此不同。

Although, I will say that I think it is important to explore them separately if indeed you're going to explore any of them before you would start to combine them in a single formula.

尽管如此，我会说，如果您确实要在开始将它们组合到一个公式中之前探索其中的任何一个，那么我认为单独探索它们很重要。

Again, individual ingredients are going to be the way to go in terms of figuring out what's best for you.

同样，单独的成分将成为找出最适合您的方法。

If anything, some people may find that even the slightest bit of caffeine or even the slightest bit of alpha GPC or L-tyrosine just places them into a state of mind and/or body that's just uncomfortable and not compatible with the kind of work that they want to do.

如果有的话，有些人可能会发现，即使是最少量的咖啡因，甚至是最少量的 α GPC 或 L-酪氨酸，也会让他们的精神和/或身体状态变得不舒服，并且与他们想做的工作不相容。

Whereas other people, such as myself, regularly rely on taking 300 milligrams of alpha GPC.

而其他人，比如我自己，经常依赖服用 300 毫克的 alpha GPC。

It turns out more than that kind of doesn't work for me, or it tends to send my mind down a pathway that I don't like to be in for sake of cognitive work.

事实证明，这种方法对我不起作用，或者它往往会让我的思维走上一条我不喜欢的认知工作之路。

But I will routinely take 300 milligrams of alpha GPC prior to some cognitive work or prior to a workout.

但我通常会在进行一些认知工作或锻炼之前服用 300 毫克 α GPC。

I do often combine that with some caffeine, not in capsule or pill form, but rather in the form of a cup of coffee or yerba mate.

我经常将其与一些咖啡因结合在一起，不是以胶囊或药丸的形式，而是以一杯咖啡或马黛茶的形式。

And it turns out that for me, just by way of example, L-tyrosine is something that works very powerfully to elevate my level of focus, but that I tend to crash pretty hard afterward, and so I tend to err away from L-tyrosine, but some people tolerate it really well and actually really like it.

事实证明，对我来说，仅举个例子，L-酪氨酸可以非常有效地提高我的注意力水平，但之后我往往会崩溃得很厉害，所以我往往会错误地远离 L-酪氨酸，但有些人对它的耐受性非常好，而且实际上非常喜欢它。

I rely on something else for dopamine augmentation, which is phenylethylamine, which is a little bit more short-lasting.

我依靠其他东西来增加多巴胺，那就是苯乙胺，它的持续时间有点短。

Again, I arrived at these protocols for myself by mixing and matching, but mostly by trying individual ingredients alone before combining them into any ...

再次，我通过混合和匹配为自己制定了这些协议，但主要是通过单独尝试单个成分，然后将它们组合成任何......

sort of cocktail before taking them before a workout or before a cognitive workabout.

在锻炼前或进行认知锻炼之前服用某种鸡尾酒。

And I suggest that you explore them in the same way because that's going to deliver you to the best possible protocols for you, which only you can determine.

我建议您以同样的方式探索它们，因为这将为您提供最适合您的协议，而这只有您才能确定。

And then, of course, there's the category of supplements that can support cognitive function and focus, but that also touch on other general functions related to brain and body health such as metabolic health, mood, et cetera.

当然，还有一类补充剂可以支持认知功能和注意力，但也涉及与大脑和身体健康相关的其他一般功能，例如代谢健康、情绪等。

And the one that comes to mind here are the omega-3 fatty acids.

这里我想到的是 omega-3 脂肪酸。

I've talked a lot about omega-3 fatty acids that are available in the form of foods, so for instance, fatty ocean fish.

我已经谈过很多关于以食物形式提供的 omega-3 脂肪酸，例如富含脂肪的海鱼。

There's certain plant-based sources for these as well, certain algaes and things of that sort.

这些也有某些基于植物的来源，某些藻类和类似的东西。

Touched on this in the episodes on depression that I've done.

我在关于抑郁症的剧集中谈到了这一点。

But this topic mainly comes up around the issue of fish oil capsules and liquid, and this is a discussion I think is worth having.

但这个话题主要是围绕鱼油胶囊和鱼油液的问题，这是一个我认为值得讨论的话题。

Early on in the episode, we talked about foundational nutrition and supplements that include a bunch of different ingredients.

在本集的早期，我们讨论了包含多种不同成分的基础营养和补充剂。

We touched on the idea that some people might have the budget to take one such product or any number of different products that combine all those ingredients.

我们谈到了这样一个想法，即有些人可能有预算购买一种此类产品或结合所有这些成分的任意数量的不同产品。

I should say that for those that are interested in taking a supplement but have a lower budget than would allow for taking one of those general categories of supplements we talked about earlier for foundational nutrition that combines everything, vitamins, minerals, probiotics, prebiotics, adaptogens, digestive enzymes, I do think that there's a category of supplements that can greatly enhance the probability of offsetting depression and maybe even improve mood directly or indirectly, there's evidence for what I'm about to tell you within the scientific literature, and/or offset the amount of antidepressant medication that people need to take, that's also been demonstrated, and improve metabolic function, cardiovascular function, and also enhance our ability to do focused work.

我应该说，对于那些有兴趣服用补充剂但预算低于服用我们之前谈到的基础营养的一般类别补充剂之一的人来说，我确实认为有一类补充剂可以大大提高抵消抑郁症的可能性，甚至可以直接或间接改善情绪，有证据证明我将在科学文献中告诉你的内容，和/或抵消人们需要服用的抗抑郁药物的量也已被证明可以改善代谢功能、心血管功能，并增强我们专注工作的能力。

And here I'm referring to the so-called omega-3 essential fatty acids, in particular the omega-3 form of the essential fatty acids.

这里我指的是所谓的 omega-3 必需脂肪酸，特别是 omega-3 形式的必需脂肪酸。

There's now a lot of data showing that ingesting one to three grams of EPA in particular, in the form of either fish oil capsules or liquid, can be beneficial for a number of different aspects of brain and body health and can enhance focus and cognitive ability.

现在有大量数据表明，摄入 1 至 3 克 EPA（尤其是鱼油胶囊或液体形式的 EPA）对大脑和身体健康的许多不同方面都有益，并且可以增强注意力和认知能力。

This is especially true in developing brains.

对于大脑发育来说尤其如此。

And there's actually an extensive data out of a laboratory at University of California, Santa Barbara, talking about how mothers who supplement omega-3s, in particular the EPAs, although they also need to get the DHAs, that leads to greater brain weights and health of offspring.

事实上，加州大学圣塔芭芭拉分校的实验室提供了大量数据，讨论补充 omega-3（尤其是 EPA）的母亲如何补充 omega-3（尤其是 EPA），尽管她们也需要获取 DHA，从而增加大脑重量和后代的健康。

This is something we'll definitely explore in a future episode, likely with an expert guest who's doing that work in that laboratory at UC Santa Barbara.

我们肯定会在未来的剧集中探讨这一问题，很可能会与一位在加州大学圣巴巴拉分校实验室进行这项工作的专家嘉宾一起探讨。

The point here is that if somebody has a limited budget to purchase supplements and cannot afford a foundational supplement and the sort that we talked about earlier, Athletic Greens are similar, but they do have a budget that would allow them to purchase a high-quality omega-3 fatty acid fish oil and to ingest it in quantities sufficient enough to get above that one gram of EPA per day.

这里的要点是，如果某人购买补充剂的预算有限，买不起基础补充剂，我们之前讨论过的那种运动绿色补充剂是类似的，但他们确实有预算，可以购买高质量的 omega-3 脂肪酸鱼油，并摄入足够的量，以达到每天超过 1 克 EPA。

Again, this is really important.

再说一遍，这真的很重要。

If you look at the product labels, you'll often see 1,500 or 1,600 milligrams of essential fatty acids.

如果您查看产品标签，您通常会看到 1,500 或 1,600 毫克的必需脂肪酸。

But the key is you get above that one gram of EPA per day threshold and as high as three grams per day.

但关键是您摄入的 EPA 含量要高于每天 1 克的阈值，最高可达每天 3 克。

We had a guest on this podcast, Dr. Rhonda Patrick, who takes anywhere from, I believe, three to four, maybe even more grams of EPA per day for a variety of reasons, including some of the reasons we're discussing now.

我们的播客中有一位嘉宾，Rhonda Patrick 博士，我相信他每天会摄入三到四克，甚至可能更多的 EPA，原因有多种，包括我们现在讨论的一些原因。

Before we move on to discussing some of the more global themes related to developing a rational supplementation protocol, I do want to touch on this vast category of supplementation that includes food-based or food mimic type supplements.

在我们继续讨论与制定合理的补充方案相关的一些更全球性的主题之前，我确实想谈谈这一庞大的补充类别，其中包括基于食物或食物模拟类型的补充品。

So this would be, for instance, whey proteins, or milk proteins, or egg proteins, or plant proteins.

例如，乳清蛋白、牛奶蛋白、鸡蛋蛋白或植物蛋白。

That's a discussion that in and of itself deserves an entire episode.

这个讨论本身就值得用一整集来讨论。

If you want to understand which types of protein and source of proteins are going to be the most bioavailable, the best for protein synthesis, for recovery from exercise, building muscle, et cetera, I'd like to refer you to a segment within the episode that I did with Dr. Layne Norton, where he talks about total protein needs per day.

如果您想了解哪些类型的蛋白质和蛋白质来源最具生物利用度、最适合蛋白质合成、运动恢复、增强肌肉等，我想向您推荐我与 Layne Norton 博士一起做的一集的一个片段，他在其中谈到了每天的总蛋白质需求。

It's about one gram per pound of body weight per day for most people, although there's some variation depending on activity, et cetera.

对于大多数人来说，大约是每天每磅体重一克，尽管根据活动等因素会有一些变化。

And the quality of sourcing of those various proteins is extremely important, and that of course leads to a discussion about the quality and type of protein that would be present in a supplement like a whey protein supplement or casein, which is a milk protein-based supplement.

这些各种蛋白质的来源质量极其重要，这当然会引发关于乳清蛋白补充剂或酪蛋白（一种基于牛奶蛋白的补充剂）等补充剂中蛋白质质量和类型的讨论。

That discussion is segmented and timestamped in the episode that I did with him.

在我和他一起进行的那一集中，该讨论被分段并标记了时间戳。

You can find it at hubermanlab.com.

您可以在 hubermanlab.com 上找到它。

He actually pointed to some interesting data on potato protein as perhaps being a great plant-based substitute for those that don't want to take whey-based protein.

他实际上指出了一些关于马铃薯蛋白的有趣数据，对于那些不想服用乳清蛋白的人来说，马铃薯蛋白可能是一种很好的植物性替代品。

But the fact that whey-based proteins can be very useful for getting to and above a protein threshold for all sorts of reasons, not just for muscle building, although it's great for that, but for other purposes as well.

但事实上，出于各种原因，乳清蛋白对于达到或超过蛋白质阈值非常有用，不仅仅是为了增强肌肉，尽管它对此很有帮助，但也用于其他目的。

And that's but one category of food-based or food mimic type supplements.

这只是一类基于食物或模拟食物的补充剂。

There are, for instance, branched-chain amino acids.

例如，有支链氨基酸。

There are, for instance, green tea supplements.

例如，有绿茶补充剂。

There's a huge landscape of this.

这是一个巨大的景观。

Far too much for us to get into in any kind of reasonable detail, but I do want to acknowledge that those all exist.

对于我们来说，太多了​​，无法详细讨论，但我确实想承认这些都存在。

The key thing to understand is that while they can serve a great role in providing replacement for meals that you perhaps couldn't have consumed otherwise, and while they often are very convenient because you can drink as opposed to eat your calories, I think that most people would agree that getting some significant fraction of your nutrition from whole foods is going to be useful for a variety of reasons, in particular the fiber that comes along with it, the bulk of the food that tends to make us feel sated And of course, the fact that a lot of vitamins and minerals and other things that are contained within foods, as well as essential fatty acids in foods like animal-based proteins, are not going to be present in most, if not all of those kind of food mimic-type powders and replacements for food.

需要理解的关键一点是，虽然它们可以在替代您可能无法食用的膳食方面发挥重要作用，而且它们通常非常方便，因为您可以喝而不是吃卡路里，但我认为大多数人都会同意，从天然食品中获取相当一部分营养将是有用的，原因有多种，特别是随之而来的纤维，大部分食物往往会让我们感到饱足，当然，事实上，大量的维生素和矿物质以及其他东西食品中所含的脂肪酸，以及动物蛋白等食品中的必需脂肪酸，不会存在于大多数（如果不是全部）此类食品模拟粉末和食品替代品中。

Another point is this question about age-related effects.

另一点是关于年龄相关影响的问题。

So for instance, should kids be taking supplements?

例如，孩子应该服用补充剂吗？

Well, I mentioned earlier that there's some evidence that making sure that kids are getting enough omega-3 fatty acids can be beneficial.

嗯，我之前提到过，有一些证据表明，确保孩子摄入足够的 omega-3 脂肪酸是有益的。

They certainly could get those from food-based sources.

他们当然可以从食物来源获得这些。

Just look up online food-based sources of omega-3 fatty acids and EPAs and you'll see lists there.

只需在线查找 omega-3 脂肪酸和 EPA 的食品来源，您就会看到其中的列表。

Some people choose to supplement on top of that.

有些人选择在此基础上进行补充。

In particular, in kids that are developing very quickly, regardless of whether or not they're consuming enough EPAs from food, some parents choose to supplement on top of that.

特别是对于发育很快的孩子，无论他们是否从食物中摄入足够的EPA，一些家长都会选择在此基础上进行补充。

I am personally not a fan of children taking melatonin for the reason that melatonin is already chronically elevated in kids, and there's a growing body of literature that melatonin supplementation in kids can be potentially harmful.

我个人不喜欢儿童服用褪黑激素，因为儿童的褪黑激素水平已经长期升高，而且越来越多的文献表明，儿童补充褪黑激素可能有害。

I don't want to create alarm among those who have already been taking it or giving it to their kids, or that gave it to their kids in the past.

我不想让那些已经服用过它或给他们的孩子服用它的人或过去给他们的孩子服用过它的人惊慌。

But I do think that melatonin, in particular, should be approached with a lot of caution, especially for kids.

但我确实认为，尤其是对于孩子来说，使用褪黑激素应该非常谨慎。

And then of course, there's the issue of whether or not all these other supplements that we've discussed, whether or not kids can take them safely.

当然，还有一个问题是我们讨论过的所有其他补充剂是否可以，孩子们是否可以安全地服用它们。

And again, it's highly individual.

再说一次，它是高度个性化的。

I would say that for the supplements that relate to hormone augmentation and support, unless your physician, a board-certified MD, specifically recommends them, I would strongly suggest avoiding intake of those things until at least after puberty and probably into the late teens and early 20s, because the body and brain are still developing and hormone systems are still active.

我想说的是，对于与激素增强和支持相关的补充剂，除非您的医生（经过委员会认证的医学博士）特别推荐它们，否则我强烈建议至少在青春期之后，可能到十几岁和二十岁出头之前避免摄入这些东西，因为身体和大脑仍在发育，激素系统仍然活跃。

Even though puberty may happen between ages 11 and 14, or even 15, puberty can be a long-lasting event with a long taper and tail on it.

尽管青春期可能发生在 11 岁至 14 岁之间，甚至是 15 岁之间，但青春期可能是一个长期的事件，有一个长长的锥度和尾巴。

So you want to be cautious about augmenting hormones in young people through the use of supplementation, unless a physician is working very closely with you, or rather you with them.

因此，除非医生与您密切合作，或者您与他们密切合作，否则您在通过使用补充剂来增加年轻人的荷尔蒙时要谨慎。

And then in ages of, say, 22 years old, 24 and older, I don't see any reason why people who are in their 50s or 60s would have any different protocols than people in their 30s and 40s, except perhaps in the domain of cognitive enhancement, where it might make sense, again, might, provided it can be done safely and with the consult of a physician.

然后，在22岁、24岁及以上的年龄段，我看不出有任何理由解释为什么50多岁或60多岁的人会与30多岁和40多岁的人有任何不同的方案，除了在认知增强领域，这可能是有意义的，前提是可以安全地完成并咨询医生。

It might be beneficial for people who are approaching their later years to consider increasing dosages or the variety of things and approaches that they take for cognitive enhancement, because age-related cognitive decline is a reality.

对于即将步入晚年的人来说，考虑增加剂量或采取各种事物和方法来增强认知能力可能是有益的，因为与年龄相关的认知能力下降是一个现实。

There is no person that escapes that.

没有人能逃脱这一点。

The question is whether or not the slope of that decline is very steep or very shallow.

问题是下降的斜率是非常陡还是非常缓。

And of course, this is an opportunity for me to raise the point that I made much earlier and that I'll make over and over again because it really is the most important point to today's discussion, which is that behaviors, both exercise, sleep, making sure that your relationship to light, getting sufficient sunlight early in the day and throughout the day if you can, and limiting your viewing of bright artificial light in the late evening, and especially between the hours of 10:00 p.m.

当然，这对我来说是一个机会，可以提出我之前提出的观点，我将一遍又一遍地提出，因为这确实是今天讨论中最重要的一点，即行为，包括锻炼、睡眠、确保您与光线的关系、如果可以的话，在一天早些时候和全天获得充足的阳光，并限制在深夜，尤其是晚上 10:00 之间观看明亮的人造光。

and 4:00 a.m., things of that sort, all the dos and don'ts.

凌晨 4:00，类似的事情，所有该做的和不该做的。

And of course, cardiovascular exercise and resistance training exercise, and maybe even flexibility training exercise, topics we've covered extensively on this podcast and for which we'll soon have a special series airing with Dr. Andy Galpin that gets into a lot of detail and protocol development that you can all employ.

当然，心血管锻炼和阻力训练，甚至灵活性训练，我们在这个播客中广泛讨论了这些主题，我们很快将与安迪·加尔平博士一起播出一个特别系列，其中涉及很多细节和协议开发，供大家使用。

All of that needs to be done at every age, certainly past puberty, in order to maximize cognitive function, in order to maximize cardiovascular function, in order to maximize focus and every aspect that we really all stand to and want to enhance when we think about supplementation.

所有这些都需要在每个年龄段（尤其是青春期之后）完成，以便最大限度地提高认知功能，最大限度地提高心血管功能，最大限度地提高注意力以及我们在考虑补充时真正坚持并希望增强的各个方面。

So again, get your sleep right.

再说一遍，保证睡眠。

Do that by getting your relationship to light right.

通过正确处理你们的关系来做到这一点。

Get your exercise right, quality social connection right, and then of course, there's that landscape of nutrition that we talked about extensively earlier and for which we have other episodes that really dive deep, including that episode, or I should say, in particular, that episode with Dr.

进行正确的锻炼，建立良好的社交关系，当然，还有我们之前广泛讨论过的营养状况，我们还有其他真正深入探讨的剧集，包括那一集，或者我应该说，特别是与 Dr. 的那一集。

Layne Norton, where we really took a full survey of the landscape of nutrition, everything from protein needs, vitamins, minerals, fiber, microbiome.

莱恩诺顿，在那里我们真正对营养状况进行了全面调查，从蛋白质需求、维生素、矿物质、纤维、微生物组等各个方面。

It's a deep discussion with a lot of actionable takeaways if you're curious about nutrition, and in particular, if you're a vegan or vegetarian or carnivore-based.

如果您对营养感兴趣，特别是如果您是素食主义者、素食主义者或肉食动物，那么这将是一次深入的讨论，其中包含许多可行的要点。

But even for the more common omnivores, such as myself, I found that to be an incredible learning journey, thanks to Dr. Layne Norton.

但即使对于像我这样更常见的杂食动物来说，我也发现这也是一次令人难以置信的学习之旅，这要感谢莱恩·诺顿博士。

Just so much useful knowledge in that episode if you want to learn more about nutrition.

如果您想了解更多有关营养的知识，那一集中就有这么多有用的知识。

The behavioral tools, the nutritional tools, are really going to serve as the primary two layers upon which your supplementation protocols are going to rest.

行为工具和营养工具实际上将作为您的补充方案所依赖的主要两层。

And again, I want to emphasize that your supplementation protocol may be zero supplements.

我想再次强调，您的补充方案可能是零补充。

It could include no supplements whatsoever, and that would be perfectly fine, provided that you're sleeping as well as you want to and need to, you're able to focus and work as well as you want to and need to, you're able to perform physically as well as you want to and need to, and you feel that your hormones and related functions are where you want them.

它可以不包含任何补充剂，那就完全没问题了，前提是您的睡眠质量符合您想要和需要的水平，您能够按照您想要和需要的水平集中注意力和工作，您能够按照您想要和需要的方式进行身体锻炼，并且您感觉您的荷尔蒙和相关功能处于您想要的状态。

However, for most people who are doing most everything right, they want to explore how they can make things like their sleep, their focus, their hormone function even better, and that's where supplementation makes a lot of sense.

然而，对于大多数每件事都做得正确的人来说，他们想要探索如何让他们的睡眠、注意力、激素功能等变得更好，而这就是补充的意义所在。

And when I say makes a lot of sense, I mean it makes a lot of sense to explore in a rational and regimented way.

当我说很有意义时，我的意思是，以理性和有条理的方式进行探索很有意义。

There are a couple of big themes that we've talked about a few times during today's podcast that I'd like to reiterate now because they are so crucial to developing a rational supplementation protocol.

我们在今天的播客中多次讨论了几个大主题，我现在想重申一下，因为它们对于制定合理的补充方案至关重要。

The most important of which is, unless we're talking about foundational nutritional support, that is coverage of vitamins, minerals, digestive enzymes, probiotics, prebiotics, and adaptogens, we should really be focusing on single-ingredient formulations.

其中最重要的是，除非我们谈论的是基础营养支持，即涵盖维生素、矿物质、消化酶、益生菌、益生元和适应原，否则我们应该真正关注单一成分配方。

Foundational supplements that include all those things I just listed off all combined in one supplement are fine.

基础补充剂包括我刚刚列出的所有内容，全部合并在一份补充剂中就可以了。

I simply don't see any other practical or reasonable way to get each and every one of those things through single-ingredient formulations.

我根本看不到任何其他实用或合理的方法来通过单一成分配方获得这些东西中的每一种。

However, when you want to start thinking about and actually practically exploring things like supplementation for sleep or hormone health or cognitive function, the single-ingredient formulations are going to give you the most power and control.

然而，当您想要开始思考并实际探索诸如补充睡眠或激素健康或认知功能之类的事情时，单一成分配方将为您提供最大的力量和控制力。

They're going to make sure that you can find the minimal effective doses, that you can rule out things that are not effective for you or that may be detrimental for you in whatever fashion.

他们将确保您能够找到最小有效剂量，确保您能够排除对您无效或可能以任何方式对您有害的药物。

And it's not just about cost-effectiveness, it's also about arriving at small kits or cocktails of supplements that you can really manage and work with, that you're not dependent on, but that you really feel can augment the various aspects of your health that are important to you.

这不仅仅是成本效益的问题，还在于获得您可以真正管理和使用的小套件或鸡尾酒补充剂，您不依赖它们，但您确实认为它们可以增强对您重要的健康的各个方面。

So, that's really what today's episode is about.

所以，这就是今天这一集的主题。

Even though we had coverage of specific supplements and their functions in these different domains of mental and physical health and performance, today's episode was really geared toward giving you resources and a framework to think about how to approach supplementation, how to navigate sticking points and pain points in supplementation, how to get the most out of your supplementation regimen without spending an excessive amount of money.

尽管我们已经介绍了特定的补充剂及其在精神和身体健康和表现等不同领域的功能，但今天的节目实际上旨在为您提供资源和框架，以思考如何进行补充剂、如何解决补充剂中的症结和痛点、如何在不花费过多金钱的情况下充分利用您的补充剂方案。

And if you don't have finances to allow for a lot of exploration of supplements, how to narrow in on the most effective supplements the most quickly and derive all the benefits that you can from them.

如果您没有经济能力对补充剂进行大量探索，那么如何最快地缩小最有效的补充剂范围并从中获得所有好处。

And as a final point that is redundant with a few of the themes we talked about today, but that I don't think I ever really explicitly stated, is that while the word supplement makes it sound like these compounds are something just to add on top of or compensate for deficiencies in nutrition or other areas of your life, many of them are actually quite potent compounds.

最后一点与我们今天讨论的一些主题是多余的，但我认为我从未真正明确地说过，虽然补充剂这个词听起来像是这些化合物只是为了补充或补偿你生活中营养或其他领域的缺乏，但其中许多实际上是非常有效的化合物。

These are potent non-prescription molecules that really can move the needle in terms of your ability to think more clearly, sleep better, support your hormone function.

这些是有效的非处方分子，确实可以提高您思考更清晰、睡眠质量更好、支持荷尔蒙功能的能力。

But as always, they are just one element within an ecosystem of other factors such as your behaviors, which includes dos and don'ts, such as your nutrition, maybe even such as prescription drugs that you also might happen to be taking or hoping to be taking less of, or removing completely.

但与往常一样，它们只是其他因素组成的生态系统中的一个元素，例如您的行为，其中包括该做和不该做的事情，例如您的营养，甚至可能是您可能正在服用或希望减少服用或完全去除的处方药。

Again, that has to be done in discussion with physicians if you're going to do it at all.

再说一遍，如果你真的要这么做，就必须与医生讨论。

But the real point here is that what we call supplements are actually a powerful gear within a larger system aimed at each and every one of us customizing tools for our mental, physical health, and performance.

但这里真正的要点是，我们所说的补充剂实际上是一个更大系统中的一个强大装备，旨在为我们每个人定制工具，以改善我们的心理、身体健康和表现。

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

In addition, please subscribe to the podcast on Apple and Spotify.

此外，请订阅 Apple 和 Spotify 上的播客。

And on both Apple and Spotify, you can leave us up to a five-star review.

在 Apple 和 Spotify 上，您都可以给我们五星级的评价。

If you have questions for us or topics you'd like me to cover or guests that you'd like me to invite onto the Huberman Lab podcast, please put those in the comments section on YouTube.

如果您对我们有疑问，或者您希望我报道的主题，或者您希望我邀请我邀请的嘉宾加入 Huberman Lab 播客，请将这些内容放入 YouTube 的评论部分。

I do read all the comments.

我确实阅读了所有评论。

Also, please check out the sponsors mentioned at the beginning and throughout today's episode.

另外，请查看今天节目开头和整个节目中提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

During today's podcast, and on many previous episodes of the Huberman Lab podcast, we discuss supplements.

在今天的播客以及休伯曼实验室播客的许多先前剧集中，我们讨论了补充剂。

Again, while supplements aren't necessary for everybody, many people can derive tremendous benefit from them.

同样，虽然补充剂并不是每个人都需要的，但许多人可以从中获得巨大的好处。

We've partnered with Momentous Supplements because Momentous Supplements are of extremely high quality, they have single-ingredient formulations, and they ship internationally because we know many of you reside outside of the United States.

我们与 Momentous Supplements 合作，因为 Momentous Supplements 质量极高，采用单一成分配方，并且可进行国际运输，因为我们知道你们中的许多人居住在美国境外。

If you'd like to learn more about the supplements discussed on the Huberman Lab podcast, please go to Live Momentous, spelled O-U-S, so that's livemomentous.com/huberman.

如果您想了解有关 Huberman Lab 播客上讨论的补充剂的更多信息，请访问 Live Momentous，拼写为 O-U-S，即 livemomentous.com/huberman。

If you're not already following us on social media, we are Huberman Lab on Instagram, Twitter, Facebook, and LinkedIn.

如果您还没有在社交媒体上关注我们，我们是 Instagram、Twitter、Facebook 和 LinkedIn 上的 Huberman Lab。

And in particular, on Instagram, I cover science and science-related tools, some of which overlap with the contents of the Huberman Lab podcast, much of which is distinct, however, from the contents of the Huberman Lab podcast.

特别是，在 Instagram 上，我介绍了科学和科学相关工具，其中一些与 Huberman Lab 播客的内容重叠，但其中大部分内容与 Huberman Lab 播客的内容不同。

Again, it's Huberman Lab on all social media platforms.

同样，所有社交媒体平台上都是 Huberman Lab。

And if you haven't already subscribed to our Neural Network Newsletter, it's a zero-cost monthly newsletter.

如果您还没有订阅我们的神经网络通讯，这是一份零成本的每月通讯。

You simply sign up with your email by going to hubermanlab.com.

您只需访问 hubermanlab.com，使用您的电子邮件进行注册即可。

The newsletter includes summaries of podcast episodes.

该时事通讯包括播客剧集的摘要。

We have toolkits for sleep, toolkits for focus, toolkits related to deliberate cold exposure, heat exposure, and much, much more.

我们有睡眠工具包、专注工具包、与故意冷暴露、热暴露相关的工具包，等等。

Again, all zero cost.

再次强调，一切都是零成本。

You provide your email to sign up.

您提供您的电子邮件进行注册。

We do not share your email with anybody.

我们不会与任何人分享您的电子邮件。

There are also sample newsletters there that you don't even need to sign up for.

那里还有示例新闻通讯，您甚至不需要注册。

You can just download the PDF or just view them on your computer or phone screen.

您可以直接下载 PDF 或在计算机或手机屏幕上查看它们。

So thank you once again for joining me for today's discussion all about supplementation, and more importantly, how to develop a rational and especially effective supplementation protocol for you.

再次感谢您参加今天关于补充的讨论，更重要的是，如何为您制定合理且特别有效的补充方案。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。