Guest Series | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness

嘉宾系列|安迪·加尔平 (Andy Galpin) 博士：健身的最佳营养和补充剂

Andrew Huberman:

安德鲁·休伯曼：

Welcome to the Huberman Lab Guest Series, where I and an expert guest discuss science and science-based tools for everyday life.

欢迎来到胡伯曼实验室嘉宾系列，我和一位专家嘉宾讨论了日常生活中的科学和基于科学的工具。

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's episode marks the sixth and final of the six-episode series on fitness, exercise, and performance.

今天的这一集是有关健身、锻炼和表演的六集系列节目的第六集，也是最后一集。

And today's discussion is all about nutrition and supplementation to maximize your fitness, exercise, and performance goals.

今天的讨论都是关于营养和补充，以最大限度地提高您的健身、锻炼和表现目标。

Dr. Andy Galpin.

安迪·加尔平博士。

I'm super excited to discuss today's topic, which is nutrition and supplementation for performance and recovery.

我非常高兴能讨论今天的主题，即针对表现和恢复的营养和补充剂。

And I'm particularly excited about this conversation because I've been interested in supplementation and nutrition for performance really since my teens, but also because in recent years, we've witnessed a massive transformation in the general public in terms of their view of supplementation and nutrition.

我对这次谈话感到特别兴奋，因为我从十几岁起就对通过补充和营养来提高表现感兴趣，而且还因为近年来，我们目睹了公众对补充和营养的看法发生了巨大转变。

First of all, more people are thinking about nutrition.

首先，更多的人开始考虑营养问题。

What is good nutrition, what is not?

什么是良好的营养，什么不是？

A very barbed wire topic, as you know, but there are some truths in there that we'll discuss.

如您所知，这是一个非常铁丝网的话题，但我们将讨论其中的一些事实。

But also supplementation.

还要补。

Whereas 10, 15 years ago, I think most people would either be really into supplements, that was a small percentage of people, but the majority of people were either told or were thinking, "Oh, you know, vitamins, you mostly excrete them.

而在 10、15 年前，我认为大多数人都会真正热衷于补充剂，那只是一小部分人，但大多数人要么被告知，要么在想，“哦，你知道，维生素，你大多会排出它们。

They're just expensive urine." Nowadays, it seems that many people, including many of my colleagues and physicians, all the way down to sports performance experts, are taking and making recommendations about certain supplements.

它们只是昂贵的尿液。”如今，似乎很多人，包括我的许多同事和医生，一直到运动表现专家，都在服用某些补充剂并提出建议。

And so the way that I like to think about supplements is that they aren't necessarily just supplements, which makes it sound like they are augmenting what should already be there, but you're not quite getting enough of.

因此，我喜欢考虑补充剂的方式是，它们不一定只是补充剂，这听起来像是它们在增强本应存在的东西，但你还没有完全获得足够的东西。

But indeed, a lot of these things we call supplements are very potent compounds that can transform our ability to perform in the short term, to recover from exercise, and that can really shape brain chemistry, hormone patterns acutely and when taken long term.

但事实上，许多我们称之为补充剂的东西都是非常有效的化合物，可以改变我们短期内的表现能力、从运动中恢复的能力，并且在长期服用时可以真正改变大脑化学物质和激素模式。

So I'm very excited about today's topic, and to be able to try and sort through this, let's call it a cloud, hopefully not a storm, but this cloud of supplements that are out there.

因此，我对今天的主题感到非常兴奋，并且能够尝试对此进行整理，让我们将其称为云，希望不是风暴，而是现有的补充品云。

Because indeed, many of them are excellent and can provide us a lot.

因为确实，他们中的很多人都很优秀，能够为我们提供很多东西。

Some of them are terrible, and then some just don't do anything and therefore are terrible because either they have side effects or because they're very expensive and they don't do anything.

其中一些很糟糕，而另一些则什么也不做，因此很糟糕，因为它们要么有副作用，要么因为它们非常昂贵并且什么也不做。

And then, of course, within the realm of nutrition, there's an equal amount of confusion.

当然，在营养领域也存在同样多的混乱。

But that's why I'm talking to you, because you're going to put clarity and structure and definition on these incredibly important topics.

但这就是我与您交谈的原因，因为您将对这些极其重要的主题进行清晰、结构和定义。

Dr. Andy Galpin:

安迪·加尔平博士：

You absolutely nailed it there.

你绝对把它钉在那里。

One of the major reasons supplements can work is because you can consume nutrients in extremely high concentrations such that you would not get in nature through food.

补充剂起作用的主要原因之一是因为您可以摄入极高浓度的营养物质，这样您就不会通过食物进入自然界。

Having said that, you really do want to focus on the basics: sleep, nutrition, hydration.

话虽如此，你确实需要关注基础知识：睡眠、营养、水分。

And I'm going to get into very specific detail later with some of those things.

稍后我将详细讨论其中的一些内容。

That said, there are plenty of situations and circumstances when supplementation can do exactly what you said.

也就是说，在很多情况和情况下，补充剂可以完全达到你所说的效果。

Also, though, because you are taking them in such high concentrations, they can also be unproductive, they can be destructive, or they can be counterproductive.

不过，由于您服用的浓度如此之高，它们也可能没有任何作用，可能具有破坏性，或者可能适得其反。

So in case if you're taking a couple of supplements over here, it may actually be counteracting the benefits of some of the other supplements over there.

因此，如果您在这里服用几种补充剂，它实际上可能会抵消那里其他一些补充剂的好处。

So in the ideal situation, we would be able to work like snipers here.

所以在理想的情况下，我们可以像狙击手一样工作。

So we would be able to run full biological testing, so extensive blood work and saliva and urine and stool, and have an in-depth analysis of your gut microbiome and your stress patterns and your time of day and your cortisol curve and all the things that we do in our high-performance folks.

因此，我们将能够进行全面的生物测试，进行广泛的血液检查、唾液、尿液和粪便，并对您的肠道微生物组、压力模式、一天中的时间、皮质醇曲线以及我们在高绩效员工中所做的所有事情进行深入分析。

With that then, we can get extremely high-precision supplementation.

这样，我们就可以得到极其高精度的补充。

And quite honestly, our philosophy is we only give individuals exactly what they need.

老实说，我们的理念是我们只为个人提供他们真正需要的东西。

So even some of the standard, generally safe and effective supplements, we don't really necessarily use them if there's no specific need.

因此，即使是一些标准的、通常安全有效的补充剂，如果没有特殊需要，我们也不一定会使用它们。

We've talked about the consequences of this with things like antioxidants.

我们已经讨论过抗氧化剂等物质的后果。

But even simple stuff like stimulants and other tools that are effective for recovery, we don't use them unless we have a reason.

但即使是简单的东西，如兴奋剂和其他对恢复有效的工具，我们也不会使用它们，除非有理由。

That said, that's not the reality for a lot of people.

也就是说，对于很多人来说这并不是现实。

They're not going to be able to do something like that or work with somebody who can help them in that.

他们将无法做类似的事情，也无法与能够在这方面帮助他们的人合作。

So there are a handful of supplements that I would consider to be in my 80/20 rule, which is sort of like the 20% of supplements that are going to give you 80% of the benefit for the lowest cost.

因此，我会考虑将少数补充剂纳入我的 80/20 规则，这有点像 20% 的补充剂将以最低的成本为您提供 80% 的益处。

And so what I can actually do is just sort of start there, even though this burns my skin and my soul a little bit.

所以我实际上能做的只是从这里开始，尽管这有点灼伤我的皮肤和灵魂。

I absolutely hate this.

我绝对讨厌这个。

I am the context guy.

我是上下文人。

I'm the it depends, it's high precision guy.

我就是那个要看情况，精度很高的人。

But let's be real.

但让我们面对现实吧。

There are a number of supplements that are fairly effective and fairly cheap for a wide range of outcomes.

有许多补充剂相当有效且相当便宜，可达到多种效果。

So this is for general public.

所以这是针对普通大众的。

This is for people who want to do the three buckets, right?

这是给那些想做三桶的人的，对吧？

You want to look a certain way, so supplements that could enhance muscle growth and fat loss.

您想要看起来像某种样子，所以补充可以促进肌肉生长和减少脂肪。

Non-hormonal based supplements, of course.

当然，非激素补充剂。

Supplements that can improve energy or physical performance.

可以提高能量或身体机能的补充剂。

Again, from everything from squatting more to feeling better in your yoga class to having more energy throughout the day to our third major bucket that we've been talking about throughout this entire series, which are longevity.

再说一次，从更多的蹲下到在瑜伽课上感觉更好，到全天有更多的精力，再到我们在整个系列中一直在谈论的第三个主要目标，即长寿。

So we can cover those first if you'd like to start there.

因此，如果您想从这些开始，我们可以先介绍这些内容。

Andrew Huberman:

安德鲁·休伯曼：

Yes, absolutely.

是的，绝对是。

Let's start there.

让我们从这里开始吧。

Dr. Andy Galpin:

安迪·加尔平博士：

Oftentimes when we think of supplements, we immediately jump to high sport performance type of things or vigorous workouts or muscle building, though that doesn't necessarily have to be the case.

通常，当我们想到补充剂时，我们会立即跳到高运动表现类型的事物或剧烈的锻炼或肌肉锻炼，尽管情况不一定如此。

Take, for example, creatine.

以肌酸为例。

And I've spoken about this at length and with Darren Candow, who's done a tremendous amount of research.

我已经和达伦·坎多 (Darren Candow) 详细讨论过这个问题，他做了大量的研究。

I was just up at his lab recently in Canada, and he has covered extensively.

我最近刚刚去过他在加拿大的实验室，他进行了广泛的报道。

In fact, I think I put up a post, perhaps I could draw this up, where he laid out all the myriad of benefits of creatine.

事实上，我想我发表了一篇文章，也许我可以把它写出来，他在其中列出了肌酸的所有无数好处。

This is taken in the typically three to five grams per day of dose of creatine monohydrate, which has the most research behind it.

通常每天服用三到五克一水肌酸，这是有最多研究支持的。

Seems to be extremely low side effects in almost anyone.

似乎对几乎所有人来说副作用都极低。

And the benefits include, of course, things like muscle performance and strength and things like that.

当然，好处包括肌肉性能和力量之类的东西。

And if you go back to our ...

如果你回到我们的...

discussion in our episode on metabolism and endurance, we talked about the phosphocreatine system.

在我们关于新陈代谢和耐力的讨论中，我们谈到了磷酸肌酸系统。

So you can figure out kind of what this is going to do in terms of effect.

所以你可以弄清楚这会产生什么效果。

That said, there's excellent information and data coming out now on the benefits of bone mineral density in creatine.

也就是说，现在有关于肌酸中骨矿物质密度的好处的优秀信息和数据。

There's a ton of work looking at a host of cognitive factors, from memory, executive function, to effects potentially on even things like depression, mood, to Alzheimer's, Parkinson's, all forms of neurodegenerative disease.

有大量的工作正在研究一系列认知因素，从记忆、执行功能，到对抑郁、情绪、阿尔茨海默病、帕金森病以及所有形式的神经退行性疾病的潜在影响。

In fact, it's pretty obvious the brain loves creatine as a fuel, and so not only-- We sort of discussed it in the episode as being the fuel for skeletal muscle contraction, but the brain needs to do that as well.

事实上，很明显，大脑喜欢肌酸作为燃料，所以不仅——我们在这一集中讨论过它是骨骼肌收缩的燃料，但大脑也需要这样做。

The astrocytes around the brain need to be able to provide energy, et cetera.

大脑周围的星形胶质细胞需要能够提供能量等等。

So it's very clear that metabolism in the brain is reduced with things like TBI and potentially concussions.

因此，很明显，大脑的新陈代谢会因创伤性脑损伤和潜在的脑震荡等原因而降低。

So now, to be extremely clear, creatine does not prevent any of those diseases.

所以现在需要非常明确的是，肌酸并不能预防任何这些疾病。

It does not treat any of them.

它不治疗其中任何一个。

And the data are mixed, but more and more are coming.

数据好坏参半，但越来越多的数据正在涌现。

Some show a little bit of benefit, some show maybe none, but I'm not aware of any research in those areas that show it has any downside.

有些显示出一点好处，有些则可能没有任何好处，但我不知道这些领域的任何研究表明它有任何缺点。

For the most part, side effects are extremely minimal, if not null, and then potentially some benefit, depending on the specific study.

在大多数情况下，副作用即使不是为零，也是极小的，并且可能会带来一些好处，具体取决于具体的研究。

So we could put up, if you'd like, a couple of links directly to those meta-analyses.

因此，如果您愿意，我们可以提供一些直接指向这些荟萃分析的链接。

Andrew Huberman:

安德鲁·休伯曼：

We'll do that.

我们会这么做的。

Dr. Andy Galpin:

安迪·加尔平博士：

And folks can go through those things one by one.

人们可以一一经历这些事情。

So, I only say that to, again, maybe expand our understanding or thinking about what these types of supplements can do.

所以，我这么说只是为了扩大我们对这些类型的补充剂可以做什么的理解或思考。

It's not just about growing muscle or high performance.

这不仅仅是增长肌肉或高性能。

It's everything to, again, there's an association with recovery.

再次强调，这一切都与康复有关。

So creatine is fantastic for recovery from muscle, from muscle damage.

因此，肌酸对于肌肉和肌肉损伤的恢复非常有效。

It helps and can potentially aid in fat loss, and a whole host of things.

它有助于并且可能有助于减肥以及许多其他事情。

So you can actually also even look at websites like examine.com.

因此，您实际上甚至还可以查看 Exam.com 等网站。

I have no affiliation with them whatsoever, but if you want to just type in something like creatine monohydrate, you can see a whole list, and you're going to see thousands of studies of the potential benefits of creatine.

我与他们没有任何关系，但如果您只想输入一水肌酸之类的东西，您可以看到完整的列表，并且您将看到数千项关于肌酸潜在益处的研究。

So that is always number one on my list.

所以这始终是我名单上的第一名。

Andrew Huberman:

安德鲁·休伯曼：

I'm relieved to hear that creatine sits at the top of your supplementation list because, well, first of all, I started taking it when I was in college.

听到肌酸位于您的补充清单的首位，我感到很欣慰，因为，首先，我在大学时就开始服用它。

At that time, I was taking it in this kind of loading mode where you take it in anywhere from 15 to 25 grams per day, often causing some gastric distress, often combining it with fruit juice to try and shuttle it into the muscles.

当时，我以这种负荷模式服用它，每天服用 15 到 25 克，经常会引起一些胃部不适，经常将其与果汁结合起来，尝试将其输送到肌肉中。

Dr. Andy Galpin:

安迪·加尔平博士：

Sure.

当然。

Andrew Huberman:

安德鲁·休伯曼：

And then a so-called maintenance phase of reducing to 10 or 15 grams per day.

然后是所谓的维持阶段，即减少到每天 10 或 15 克。

Nowadays, I just take about five grams or so, although later I know you're going to tell me why I should probably be taking more than five grams per day given my body weight.

现在，我只服用大约五克左右，尽管后来我知道你会告诉我，考虑到我的体重，为什么我应该每天服用超过五克。

So I know we'll get into some of those specifics a little bit later.

所以我知道我们稍后会讨论其中的一些细节。

But in addition to experiencing direct effects on muscle size and strength, which I did, I don't know how it contributed to my cognitive function, or if it does now, because there's really no way to tease that out with standard at-home tests like a scale .

但除了体验到对肌肉大小和力量的直接影响（我确实这样做了）之外，我不知道它是如何对我的认知功能产生影响的，或者现在是否有影响，因为确实没有办法通过标准的家庭测试（如体重秤）来弄清楚这一点。

But it is very clear to me, based on the literature that you described and some of which we've covered on other episodes of the podcast, that the phosphocreatine system is vitally important for forebrain function, right?

但根据您所描述的文献以及我们在播客的其他剧集中介绍的一些文献，我很清楚磷酸肌酸系统对于前脑功能至关重要，对吗？

The forebrain, of course, being the portion of brain, broadly speaking, the portion of brain just behind your forehead that is responsible for planning action, setting rules, and context.

当然，前脑是大脑的一部分，广义上讲，是前额后面的大脑部分，负责计划行动、设定规则和环境。

So even as simple as if you're going downfield in a game of soccer or basketball and you're on offense, and then you make an attempt on goal or basket, and then it switches, and you go back, now you're on defense.

因此，即使很简单，就像您在一场足球或篮球比赛中前场进攻，然后您尝试射门或投篮，然后情况发生变化，您返回，现在您处于防守状态。

Being on defense is very different than being on offense, and that goal, excuse me, that rule-switching is a prefrontal cortical function, as is every context-dependent way of thinking or acting.

防守与进攻有很大不同，这个目标，对不起，规则转换是一种前额皮质功能，就像每一种依赖于情境的思维或行为方式一样。

And so anything that can favor function of the forebrain, I think is good for humans in general.

因此，我认为任何有利于前脑功能的事物对整个人类都有好处。

It suppresses anxiety, allows us to interpret what's going on for us, and so I'm very relieved and gratified to hear that creatine sits at the top of the list.

它可以抑制焦虑，让我们能够解释自己正在发生的事情，所以当我听到肌酸位居榜首时，我感到非常欣慰和高兴。

Also, as I'm sure you'll point out again later, creatine is, for the most part, a relatively affordable supplement-

另外，我相信您稍后会再次指出，肌酸在很大程度上是一种相对实惠的补充剂 -

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

for most people.

对于大多数人来说。

So here we're not talking about something that's really esoteric or that you have to fly to some remote location to get an infusion of .

因此，我们在这里谈论的并不是真正深奥的东西，也不是你必须飞到某个偏远的地方才能注入 .

Dr. Andy Galpin:

安迪·加尔平博士：

Right.

对。

Andrew Huberman:

安德鲁·休伯曼：

But that-

但那个——

Dr. Andy Galpin:

安迪·加尔平博士：

Although I apologize to all you because I know the price has skyrocketed recently.

虽然我向大家道歉，因为我知道最近价格飞涨。

Andrew Huberman:

安德鲁·休伯曼：

Really?

真的吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Why is that?

这是为什么呢？

Dr. Andy Galpin:

安迪·加尔平博士：

I think it's a, well, nobody knows, but it's quote-unquote, "a supply and demand issue," if you will.

我认为这是一个，嗯，没有人知道，但如果你愿意的话，这是一个不言而喻的“供需问题”。

So those prices have gone up.

所以这些价格上涨了。

There's also, of course, been shipping problems in the world and things, so every time I talk about creatine right now, people just flame me-

当然，世界上也存在运输问题，所以每次我现在谈论肌酸时，人们都会嘲笑我-

Andrew Huberman:

安德鲁·休伯曼：

毫米

Dr. Andy Galpin:

安迪·加尔平博士：

...

for like, "Oh my god, it's so expensive now." I'm like, "I know, I'm sorry, but honestly, it's only so expensive because you're used to it being so cheap." So when you counter the fact that you're like-

就像，“天哪，现在太贵了。”我想，“我知道，我很抱歉，但说实话，它之所以这么贵，是因为你已经习惯了它这么便宜。”所以当你反驳你的事实时——

Andrew Huberman:

安德鲁·休伯曼：

Right

右

Dr. Andy Galpin:

安迪·加尔平博士：

...

yeah.

是的。

Like relative to the other stuff you're probably taking, relative to any other number of purchases, it still lands very high on my ROI list, my 80/20, because of that.

就像相对于你可能购买的其他东西一样，相对于任何其他购买次数，它在我的投资回报率列表上仍然非常高，我的 80/20，因此。

It can be taken any time of the day.

一天中的任何时间都可以服用。

It doesn't have to be in magical combination.

它不一定是神奇的组合。

You talked about co-ingesting it with carbohydrates.

您谈到将其与碳水化合物共同摄入。

That can enhance how quickly it can get into the system.

这可以提高它进入系统的速度。

In fact, it's going to work on the exact same mechanisms.

事实上，它将在完全相同的机制上工作。

We'll probably or potentially talk about hydration.

我们可能会或有可能谈论水合作用。

But these things are shuttled, so anytime you bring in carbohydrate, that's going to be shipped into tissue as quickly as it can.

但这些东西是穿梭的，所以只要你摄入碳水化合物，它就会尽快被输送到组织中。

Creatine then goes along for the ride, and then it brings water for the ride.

然后肌酸会随之而来，然后它会带来水。

That's how you enhance hydration.

这就是增强水分的方法。

That's why it's important to have carbohydrates when you're trying to hydrate.

这就是为什么当你试图补充水分时摄入碳水化合物很重要。

So you're just going to take it in there, and that's also why you get, quote-unquote, "cell swelling," which is a good thing.

所以你只要把它放在那里，这也是为什么你会得到“细胞肿胀”，这是一件好事。

It's just enhancing hydration.

它只是增强水分。

We actually use it a ton in our post-weigh-in protocols, so in individuals that have to cut water weight.

实际上，我们在称重后的方案中大量使用它，因此对于必须减少水分重量的人来说也是如此。

Creatine's a great thing to throw back in there.

肌酸是一个很棒的东西。

It's going to help you rehydrate.

它会帮助你补充水分。

It's also why when you take 30 grams of it, it can pull a bunch of fluid in the intestines and there you go with your little bit of GI distress.

这也是为什么当你服用 30 克它时，它会在肠道中吸入大量液体，然后你就会出现一点胃肠道不适。

So, yeah, there's a lot of fun things you can talk about there.

所以，是的，你可以在那里谈论很多有趣的事情。

I just had to flag that because every time I've been talking about it recently and I say it's cheap, people are killing me for it.

我不得不指出这一点，因为最近每次我谈论它并且我说它很便宜时，人们都会因此而杀了我。

So I apologize.

所以我道歉。

I don't know how to make it any cheaper, but it's still fairly Fairly affordable.

我不知道如何让它更便宜，但它仍然相当实惠。

Andrew Huberman:

安德鲁·休伯曼：

Yeah, I would say relatively inexpensive compared to a lot of supplements out there, and when thinking about the return on investment, it's quite good.

是的，我想说，与市面上的许多补充剂相比，它相对便宜，而且考虑到投资回报率，它相当不错。

And-

还有——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

And so actually, sorry to cut you off, but I was just also thinking, there's been a number of studies on sleep deprivation as well with creatine, that it can help.

事实上，很抱歉打断你的话，但我也在想，有很多关于睡眠剥夺以及肌酸的研究，它可以有所帮助。

So obviously sleep deprivation will generally reduce cognitive function, and creatine can ameliorate some of that drop.

显然，睡眠不足通常会降低认知功能，而肌酸可以改善部分认知功能下降的情况。

So if you think about it in that context, I had a crummy night of sleep, well, and if that enables you to perform a little bit better in your job, then you would make up the dollar or so, whatever you paid for that day's supply of creatine.

因此，如果你在这种情况下考虑一下，我昨晚睡得很糟糕，如果这能让你在工作中表现得更好一点，那么你就可以弥补这美元左右，无论你为当天的肌酸供应支付了多少费用。

So, it is something kind of on that note, it's not going to work as an acute response.

所以，这是某种意义上的，它不会起到急性反应的作用。

So it's not something you're like, "I feel terrible, let me throw some creatine down the hatch.

所以这不是你想的那样，“我感觉很糟糕，让我立即注射一些肌酸。

I'll feel better." That's not going to work.

我会感觉好一些。”那是行不通的。

It's going to take several weeks to have a noticeable effect.

需要几周的时间才能产生明显的效果。

It needs to be stored in tissue.

它需要储存在组织中。

It needs to be built up before you can actually do much of anything.

在你真正可以做很多事情之前，需要先建立它。

So it is unlike some of the other things like stimulants or caffeine that have an acute response right now.

因此，它与目前有急性反应的其他一些物质（例如兴奋剂或咖啡因）不同。

And so if you're going to take it, you probably need to consume it consistently.

因此，如果您要服用它，您可能需要持续食用它。

If you can't do that, then really there's no point in doing it.

如果你做不到这一点，那么这样做就没有意义了。

And the loading phase you mentioned just since we're here is something you can do, again, if you need to enhance the storage of it really quickly.

如果您需要非常快速地增强它的存储，那么您刚才提到的加载阶段是您可以做的事情。

So say, for example, we've done this in some military cases where it's like you get back to base and you've only got a week, and then you got to go back out.

举例来说，我们在一些军事案件中就这样做了，就像你回到基地，但你只有一周的时间，然后你必须回去。

We may actually have to do a little bit of a loading phase then.

那么我们实际上可能需要做一些加载阶段。

But if that's not the case, the loading phase is unnecessary.

但如果情况并非如此，则加载阶段是不必要的。

It's not really harmful other than maybe GI stress and maybe waste, but you're going to have three or four weeks, it's going to reach full saturation, plenty of time to be there if you're in that three to seven grams per day range.

除了可能造成胃肠道压力和浪费之外，它并没有真正有害，但你将有三到四个星期的时间，它会达到完全饱和，如果你在每天三到七克的范围内，有足够的时间在那里。

Andrew Huberman:

安德鲁·休伯曼：

Well, I'm glad you mentioned the slow accumulating positive effects of creatine as compared to so-called acute effects.

嗯，我很高兴你提到肌酸与所谓的急性作用相比，缓慢积累的积极作用。

Because the way that I think of health-promoting and performance-enhancing protocols like viewing morning sunlight or endurance exercise for that matter, or creatine or sleep, for instance, is that while they can have effects in the immediate term, you might feel a little bit, or in the case of a good night's sleep, a lot better.

因为我对促进健康和提高表现的方案的看法是，例如观看早晨的阳光或耐力运动，或者肌酸或睡眠，虽然它们可以在短期内产生效果，但你可能会感觉好一点，或者在晚上睡个好觉的情况下，感觉好得多。

It's really the cumulative effect of raising your baseline level of functioning.

这实际上是提高你的基本功能水平的累积效应。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

There's another way to think about it is these supplements or behaviors, and quality nutrition when done consistently over time, and that doesn't mean 100% of the time, but-

还有另一种方式来思考这些补充剂或行为，以及随着时间的推移持续进行的优质营养，这并不意味着 100% 的时间，但是-

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Consistent

一致

Andrew Huberman:

安德鲁·休伯曼：

...

probably 80% of the time-

大概80%的时间——

Dr. Andy Galpin:

安迪·加尔平博士：

Sure

当然可以

Andrew Huberman:

安德鲁·休伯曼：

...

lead to a sort of buoyancy in your system that allows you to be more resilient under conditions where conditions aren't perfect.

会给你的系统带来某种浮力，让你在条件不完美的情况下更有弹性。

Right?

正确的？

And if conditions are made perfect or close to perfect, and you already have that buoyancy, that's when you really start to see the ultra-high performance effects that are so much fun.

如果条件变得完美或接近完美，并且您已经有了那种浮力，那就是您真正开始看到非常有趣的超高性能效果的时候。

But they have to be established through consistent supplementation, consistent nutritional intake.

但它们必须通过持续的补充、持续的营养摄入来建立。

So today I know we're going to distinguish between, normally they're called chronic and acute effects, but that-

所以今天我知道我们要区分，通常它们被称为慢性和急性影响，但是-

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

makes it sound like chronic illness.

听起来像是慢性病。

The moment people hear chronic, well, they might think of other things.

当人们听到慢性病时，他们可能会想到其他事情。

But in the context of health, they typically think of chronic illness, and we're not talking about that.

但在健康方面，他们通常会想到慢性病，而我们不是在谈论这个。

What we're talking about is slow modulatory effects in the body.

我们所说的是体内的缓慢调节作用。

A lot of things in the body take time to build up, but once they've built up, they clearly can benefit us.

体内的很多东西都需要时间来积累，但一旦积累起来，它们显然就能使我们受益。

And then other things, as you mentioned, a stimulant, for instance-

然后还有其他东西，正如你提到的，兴奋剂，例如-

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

...

has a very acute effect that is going to occur with, peak within 30 minutes and wear off within four hours or so, can also have some chronic effects, but typically it's a short-lived effect.

具有非常急性的影响，会在 30 分钟内达到峰值，并在 4 小时左右消失，也可能产生一些慢性影响，但通常是短暂的影响。

So we just want to frame up the language that we'll be using, and I'm really excited to dive into this topic, and I think creatine is a beautiful example of a supplement that has positive chronic mental and physical benefits.

所以我们只是想构建我们将使用的语言，我真的很高兴深入探讨这个话题，我认为肌酸是一个很好的例子，它是一种对精神和身体有积极的长期益处的补充剂。

Dr. Andy Galpin:

安迪·加尔平博士：

Down the road, I can come back and talk a little bit more about creatine, and we can cover some other information regarding best practices for getting the most out of it, as well as we'll certainly dive into some of the common side effects or at least a thought of side effects.

接下来，我可以回来更多地谈论肌酸，我们可以介绍一些有关充分利用肌酸的最佳实践的其他信息，并且我们肯定会深入探讨一些常见的副作用或至少是副作用的想法。

While we're here, though, I also could throw in a few other of these high impact, low cost, generally safe things that are my 80/20 rule, if you will.

不过，当我们在这里时，如果你愿意的话，我还可以加入一些其他影响大、成本低、通常安全的东西，这是我的 80/20 规则。

So the way I actually kind of think about it is you want one from each of three categories.

所以我实际上的想法是你想要三个类别中的每一个类别中的一个。

And these categories are fuel, stimulant, and fatigue blockers.

这些类别是燃料、兴奋剂和疲劳阻滞剂。

So creatine is actually in the fuel.

所以肌酸实际上存在于燃料中。

It's not a stimulant, as we talked about with the chronic effect there.

它不是一种兴奋剂，正如我们所讨论的慢性效应一样。

So we've already knocked that one off.

所以我们已经解决了这个问题。

Another one from the fatigue blocker is going to be anything like beta-alanine or sodium bicarbonate.

另一种抗疲劳剂是β-丙氨酸或碳酸氢钠。

And then from the stimulant use, of course, we have anything like a beetroot juice to a caffeine or something of the equivalent.

当然，从兴奋剂的使用来看，我们有甜菜根汁、咖啡因或类似的东西。

So we can come back again and talk about all those in more detail a little bit later.

因此，我们可以稍后再回来更详细地讨论所有这些内容。

Andrew Huberman:

安德鲁·休伯曼：

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

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

It is also separate from Dr. Andy Galpin's teaching and research roles at Cal State Fullerton.

它也与安迪·加尔平博士在加州州立大学富勒顿分校的教学和研究职位分开。

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

然而，我们希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, we'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我们要感谢今天播客的赞助商。

Our first sponsor is Momentous.

我们的第一个赞助商是 Momentous。

Momentous makes supplements of the absolute highest quality.

Momentous 生产绝对最高品质的补充剂。

The Huberman Lab podcast is proud to be partnering with Momentous for several important reasons.

Huberman Lab 播客很荣幸能够与 Momentous 合作，原因有几个。

First of all, as I mentioned, their supplements are of extremely high quality.

首先，正如我提到的，他们的补充剂质量非常高。

Second of all, their supplements are generally in single ingredient formulations.

其次，他们的补充剂通常采用单一成分配方。

If you're going to develop a supplementation protocol, you're going to want to focus mainly on using single ingredient formulations.

如果您要制定补充方案，您将主要关注使用单一成分配方。

With single ingredient formulations, you can devise the most logical and effective and cost-effective supplementation regimen for your goals.

通过单一成分配方，您可以为您的目标设计出最合理、最有效且最具成本效益的补充方案。

In addition, Momentous supplements ship internationally, and this is of course important because we realize that many of the Huberman Lab podcast listeners reside outside the United States.

此外，Momentous 补充剂在全球范围内发货，这当然很重要，因为我们意识到许多 Huberman Lab 播客听众居住在美国境外。

If you'd like to try the various supplements mentioned on the Huberman Lab podcast, in particular supplements for hormone health, for sleep optimization, for focus, as well as a number of other things including exercise recovery, you can go to livemomentous, spelled O-U-S, so that's livemomentous.com/huberman.

如果您想尝试 Huberman Lab 播客中提到的各种补充剂，特别是激素健康、睡眠优化、注意力集中以及运动恢复等许多其他功能的补充剂，您可以访问 livemomentous，拼写为 O-U-S，即 livemomentous.com/huberman。

Today's episode is also brought to us by Levels.

今天的节目也是Levels给我们带来的。

Levels is a program that lets you see how different foods and activities affect your health by giving you real-time feedback on your blood glucose using a continuous glucose monitor.

Levels 是一个程序，通过使用连续血糖监测仪为您提供有关血糖的实时反馈，让您了解不同的食物和活动如何影响您的健康。

Many people are aware that their blood sugar, that is their blood glucose level, is critical for everything from fat loss, to muscle gain, to healthy cognition, and indeed ...

许多人都意识到他们的血糖，即血糖水平，对于从减脂、增肌、到健康认知的一切都至关重要，而且确实......

aging of the brain and body.

大脑和身体的老化。

Most people do not know, however, how different foods and different activities, including exercise or different temperatured environments, impact their blood glucose levels, and yet blood glucose is exquisitely sensitive to all of those things.

然而，大多数人不知道不同的食物和不同的活动（包括运动或不同的温度环境）如何影响他们的血糖水平，但血糖对所有这些因素都非常敏感。

I first started using Levels about a year ago as a way to understand how different foods, exercise, and timing of food relative to exercise, and quality of sleep at night impact my blood glucose levels, and I've learned a tremendous amount from using Levels.

大约一年前，我第一次开始使用“水平”，以了解不同的食物、运动、相对于运动的食物时间以及夜间睡眠质量如何影响我的血糖水平，并且我从使用“水平”中学到了很多东西。

It's taught me when best to eat, what best to eat, when best to exercise, how best to exercise, and how to modulate my entire schedule from work to exercise and even my sleep.

它教会了我什么时候吃最好，吃什么最好，什么时候锻炼最好，如何锻炼最好，以及如何调整我从工作到锻炼甚至睡眠的整个时间表。

So if you're interested in learning more about Levels and trying a continuous glucose monitor yourself, go to levels.link/huberman.

因此，如果您有兴趣了解有关 Levels 的更多信息并亲自尝试连续血糖监测仪，请访问levels.link/huberman。

That's levels.link/huberman.

这是levels.link/huberman。

Today's episode is also brought to us by LMNT.

今天的节目也是LMNT给我们带来的。

LMNT is an electrolyte drink that contains the exact ratios of the electrolytes sodium, magnesium, and potassium to optimize cellular functioning for mental and physical performance.

LMNT 是一种电解质饮料，含有精确比例的电解质钠、镁和钾，可优化细胞功能，从而提高精神和身体表现。

Most people realize that hydration is key.

大多数人都意识到水分是关键。

We need to ingest enough fluids in order to feel our best and perform our best.

我们需要摄入足够的液体才能感觉最好并表现最好。

But what most people do not realize is that the proper functioning of our cells and nerve cells, neurons in particular, requires that sodium, magnesium, and potassium be present in the correct ratios.

但大多数人没有意识到，我们的细胞和神经细胞（特别是神经元）的正常运作需要钠、镁和钾以正确的比例存在。

Now, of course, people with pre-hypertension and hypertension need to be careful about their sodium intake, but what a lot of people don't realize is that if you drink caffeine, if you exercise, and in particular if you're following a very clean diet that is not a lot of processed foods, which of course is a good thing, chances are you're not getting enough sodium, potassium, and magnesium to optimize mental and physical performance.

当然，现在，患有高血压前期和高血压的人需要注意钠的摄入量，但很多人没有意识到，如果你喝咖啡因，如果你锻炼，特别是如果你遵循非常干净的饮食，不含大量加工食品（这当然是一件好事），那么你很可能没有摄入足够的钠、钾和镁来优化精神和身体表现。

LMNT contains a science-backed ratio of 1,000 milligrams, that's one gram of sodium, 200 milligrams of potassium, and 60 milligrams of magnesium, and no sugar.

LMNT 的含量经科学证实为 1,000 毫克，即 1 克钠、200 毫克钾和 60 毫克镁，不含糖。

If you'd like to try LMNT, you can go to drinklmnt, that's L-M-N-T, .com/huberman, to get a free LMNT sample pack with your purchase.

如果您想尝试 LMNT，可以访问 Drinklmnt，即 L-M-N-T，.com/huberman，购买时即可获得免费的 LMNT 样品包。

Again, that's drinklmnt, L-M-N-T, .com/huberman to claim a free sample pack.

再次强调，请通过 Drinklmnt、L-M-N-T、.com/huberman 索取免费样品包。

To start off, I want to ask you about something that as soon as I say it, some people might roll their eyes or wonder, "Why are we even talking about that now?" But that I have to believe is among the more fundamental, if not foundational aspects of nutrition and supplementation for performance, and that's hydration.

首先，我想问你一个问题，我一说出来，有些人可能会翻白眼或想知道，“为什么我们现在才谈论这个？”但我必须相信，即使不是营养和运动表现补充的基础方面，也是更基本的方面之一，那就是水分。

Right?

正确的？

I think we hear hydration, it's like, okay, we have to drink six to eight glasses of water every day.

我想我们听到水合作用，就像，好吧，我们每天必须喝六到八杯水。

Our urine should be relatively clear.

我们的尿液应该是比较清澈的。

If it's too dark yellow, we're not doing a good job of hydrating enough.

如果颜色太深黄色，说明我们的保湿工作做得不够好。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

How much of that is true?

其中有多少是真实的？

Is alkaline water worthwhile for changing the alkalinity of my body?

碱性水是否值得改变我身体的碱度？

I learned when I was in college and graduate school that the alkalinity of the different tissues in your body is very well controlled in order to keep you alive, and that you don't want it to shift too much, or you can enter pretty horrible states of seizure, vomiting, and even death.

当我在大学和研究生院时，我了解到，为了让你活下去，你体内不同组织的碱度受到很好的控制，你不希望它变化太大，否则你可能会进入癫痫、呕吐甚至死亡的可怕状态。

So tell me about hydration and woven into that, if you would, educate me on electrolytes and hydration, because I think most often when people ingest electrolytes, sure, they could be ingesting salt tablets, probably getting some electrolytes.

因此，请告诉我有关水合作用的信息，如果您愿意，请告诉我有关电解质和水合作用的知识，因为我认为大多数情况下，当人们摄入电解质时，当然，他们可能会摄入盐片，可能会得到一些电解质。

By the way, electrolytes, sodium, magnesium, potassium through their food.

顺便说一下，电解质、钠、镁、钾通过食物摄入。

I think most people think about drinking electrolytes.

我想大多数人都会想到喝电解质。

So water and electrolytes, I think, is a vitally important topic to kick this off with.

因此，我认为水和电解质是一个非常重要的话题。

Dr. Andy Galpin:

安迪·加尔平博士：

Sure.

当然。

We can jump right into your alkaline water.

我们可以直接跳入您的碱性水中。

While there's perhaps much to say about this, we can maybe revisit this in another seven-part series all on its own.

虽然对此可能有很多话要说，但我们也许可以在另一个由七部分组成的系列中单独回顾这一点。

I would just say it this way.

我就这么说吧。

There's probably a few things you should do before worrying about the alkalinity of your water, and I'll just leave it at that.

在担心水的碱度之前，您可能应该做一些事情，我就先到此为止。

Andrew Huberman:

安德鲁·休伯曼：

Meaning the alkalinity of the water is sort of irrelevant?

这意味着水的碱度有点无关紧要？

Dr. Andy Galpin:

安迪·加尔平博士：

Not that...

不是那个...

I won't go that far.

我不会走那么远。

It's just, it's probably...

只是，这很可能是……

Remember we sort of started off talking about 80/20?

还记得我们一开始谈论的是 80/20 吗？

Andrew Huberman:

安德鲁·休伯曼：

Mm-hmm.

嗯嗯。

Dr. Andy Galpin:

安迪·加尔平博士：

Well, this would be in my, like, 99/1 in terms of if we're really at the level of worrying about the pH of your drinking fluid, we have optimized so many other things that then we can talk about it.

好吧，如果我们真的担心饮用液的 pH 值，这将是我的 99/1，我们已经优化了很多其他事情，然后我们可以讨论它。

But until we have nailed months and years of work on other things, this is just not going to make much of an impact.

但除非我们在其他事情上投入数月甚至数年的工作，否则这不会产生太大的影响。

Andrew Huberman:

安德鲁·休伯曼：

Great.

太棒了。

Then perhaps you could tell us about what volume of water we should be drinking, when we should be drinking that water relative to training, and just generally, and anything else related to water and electrolytes that can improve mental performance, physical performance, and offset any ill effects.

然后，也许您可以告诉我们我们应该喝多少水，相对于训练我们应该何时喝水，以及一般情况下，以及与水和电解质相关的任何其他可以改善精神表现、身体表现并抵消任何不良影响的信息。

Dr. Andy Galpin:

安迪·加尔平博士：

I like the fact that you mentioned physical and mental performance because it's clear in both cases.

我喜欢你提到的身体和精神表现，因为这两种情况都很清楚。

We hear that we need to drink more water, and I can give you some numbers, and I will in a second.

我们听说我们需要多喝水，我可以给你一些数字，我很快就会告诉你。

What we also need to recognize is there's, this is hormesis.

我们还需要认识到，这就是毒物兴奋效应。

We talked about hormesis a few episodes ago, and this is the case, right?

前几集我们谈到了毒物兴奋效应，情况就是这样，对吧？

Whether we talked about food or hydration or I think I gave the example of cyanide naturally occurring in your food.

无论我们讨论的是食物还是水合作用，或者我想我都举了食物中天然存在的氰化物的例子。

Hot water's the same way.

热水也是同样的道理。

So if you are under-hydrated or dehydrated, then there is a clear negative effect on your body.

因此，如果您水分不足或脱水，就会对您的身体产生明显的负面影响。

And as I increase the level or improve the level of hydration, things get better, whether this is physical performance or whether this is mental performance.

当我增加水合水平或改善水合作用水平时，无论是身体表现还是精神表现，情况都会变得更好。

In fact, we know that a body weight reduction of as low as 2% via dehydration, so imagine you're doing a bout of exercise and you're sweating and you lose 2% of your body weight.

事实上，我们知道脱水导致的体重减轻低至 2%，因此想象一下，您正在进行一轮运动，出汗后体重减轻了 2%。

That alone is enough to reduce accuracy and performance.

仅此一点就足以降低准确性和性能。

So the classic study we talk about here was in basketball players, so shooting accuracy, so free throw shooting, I think is specifically what they looked at.

所以我们在这里谈论的经典研究是针对篮球运动员的，所以投篮准确性，所以罚球命中率，我认为这是他们特别关注的。

Significant reduction in performance with as little as 2% dehydration.

只要脱水 2%，性能就会显着下降。

At that level, you also see a significant increase in perception of difficulty of exercise, and so only right at 2%.

在这个水平上，您还会发现对运动难度的感知显着增加，因此仅增加了 2%。

And again, when I say 2%, I mean percent body weight lost.

再说一次，当我说 2% 时，我指的是体重减轻的百分比。

Right?

正确的？

That's what that means.

这就是这个意思。

You start getting into three, four, 5% dehydration, you start having a significant reduction in blood volume, and that's incredibly important for endurance.

你开始脱水 3%、4%、5%，血容量开始显着减少，这对于耐力来说非常重要。

Your blood becomes viscous.

你的血液变得粘稠。

It gets hard to pump through And you're going to start having all kinds of issues.

很难度过难关，你会开始遇到各种各样的问题。

So being dehydrated is, again, not only going to reduce performance, but because of the mental aspect, which we just walked through, and neuromuscular issue, you're going to lose accuracy, you're going to lose total endurance performance, and you're going to lose speed and power.

因此，脱水不仅会降低表现，而且由于我们刚刚讨论过的精神方面和神经肌肉问题，你会失去准确性，你会失去总体耐力表现，你会失去速度和力量。

So we have the triad there.

所以我们就有了三合会。

No matter what you're interested in, it's going to be harmed by being dehydrated.

无论你对什么感兴趣，它都会因脱水而受到伤害。

That also is happening then if you're starting your program dehydrated.

如果你在脱水的情况下开始你的计划，这种情况也会发生。

So, if you're already 1% or so dehydrated, maybe you're a little under-hydrated and you lose a little bit of sweat, you've already hit that 2%.

因此，如果您已经脱水了 1% 左右，也许您水分有点不足，并且流失了一些汗水，那么您已经达到了 2%。

And so we're starting to see reductions in performance there.

因此我们开始看到性能下降。

The same happens on the other side of that hormetic curve.

同样的情况也发生在毒物效应曲线的另一侧。

So if you are optimally hydrated in some large window, but you start going past that, we can start running into equal problems.

因此，如果你在某个大窗口内保持最佳水分，但你开始超过这个窗口，我们可能会开始遇到同样的问题。

Remember, there is a need for an optimal concentration of sodium and potassium and chloride between your cell, inside your cell, and outside your cell.

请记住，细胞之间、细胞内部和细胞外部的钠、钾和氯需要达到最佳浓度。

These are electrolytes.

This is what we call osmolality and osmolarity.

这就是我们所说的渗透压和渗透压。

This is really what it is.

这确实是这样。

Think of it like concentration and osmosis, if you remember those terms.

如果你还记得这些术语的话，可以把它想象成浓度和渗透。

So if we are trying to create a muscle contraction, that requires an electrical gradient.

因此，如果我们试图产生肌肉收缩，就需要电梯度。

And so sodium and potassium, specifically, and magnesium, calcium, are positively charged, and chloride is negatively charged.

因此，钠和钾，特别是镁、钙，带正电，而氯化物带负电。

And we need to have a certain amount inside the cell and outside the cell so that the positives and the negatives are balanced appropriately, so that when we move one, we change the voltage, and we have in the case of a muscle contraction.

我们需要在细胞内部和细胞外部有一定的量，以便正极和负极适当平衡，这样当我们移动一个时，我们就会改变电压，并且在肌肉收缩的情况下会发生变化。

Okay, I just skimmed through a whole lot of physiology there to say if you then go mess with fluid only, and you say if I were to give you a bolus of three liters of pure water right now, you're going to dilute your blood.

好吧，我刚刚浏览了一大堆生理学，说如果你只喝液体，你说如果我现在给你一剂三升纯净水，你就会稀释你的血液。

And so there's not going to be as many chemical-- There won't be as many electrical signals in there because you've taken the same amount of sodium, potassium, et cetera, and put it in a larger volume of pure water.

因此，不会有那么多的化学物质——那里不会有那么多的电信号，因为你提取了相同量的钠、钾等，并将其放入更大体积的纯水中。

So that gradient is now changed.

所以现在梯度已经改变了。

That becomes a significant problem for contraction.

这成为收缩的一个重要问题。

Quite literally, it can kill you.

从字面上看，它可以杀死你。

This is what we call hyponatremia.

这就是我们所说的低钠血症。

So natremia, spelled N-A, hypo being low.

所以钠血症，拼写为 N-A，低钠血症是低的。

Hyponatremia, if you actually go to the periodic chart, N-A is what we use for sodium.

低钠血症，如果你真的查看元素周期表，N-A 就是我们用来表示钠的值。

So hyponatremia, it's because the word is natremia, actually.

低钠血症，实际上是因为这个词是钠血症。

So what that literally means is low sodium.

所以这字面意思就是低钠。

And you didn't get that from sweating out all your sodium.

这并不是通过出汗排出所有的钠而得到的。

You actually get hyponatremia from drinking in too much water.

实际上，喝太多水会导致低钠血症。

So it's not that the total amount of sodium gets low, it's the fact that the concentration gets low from excessive fluid intake.

因此，并不是钠的总量变低，而是由于摄入过多的液体导致钠的浓度变低。

So in the extremes, in fact, if you look at the literature, you'll see anywhere between two to 15% of people who finish endurance races are into hyponatremia.

事实上，在极端情况下，如果您查看文献，您会发现完成耐力赛的人中有 2% 到 15% 患有低钠血症。

Now, that varies wildly if you're doing IRONMAN in Kona versus the marathon in Denver in October.

现在，如果您在科纳参加 IRONMAN 比赛与 10 月份在丹佛参加马拉松比赛，情况会有很大差异。

It's going to be totally different depending on weather conditions.

根据天气情况，情况会完全不同。

But these are all important.

但这些都很重要。

So while death happens, that is sort of extreme.

因此，当死亡发生时，这是一种极端的情况。

If you back up just a little bit, you start seeing the same types of performance decrements.

如果您稍微备份一点，您就会开始看到相同类型的性能下降。

In fact, the symptoms can be identical.

事实上，症状可能是相同的。

Brain fog, confusion, performance irritation, GI distress.

脑雾、混乱、表现烦躁、胃肠道不适。

And you think, "Man, these are symptoms of dehydration," so then you drink more water, and you're just exacerbating the problem.

你会想，“伙计，这些都是脱水的症状”，所以你喝了更多的水，而你只是加剧了问题。

And I can actually give you one little example of this.

我实际上可以给你举一个小例子。

We had an executive, actually a female CEO.

我们有一位高管，实际上是一位女性首席执行官。

I would say she probably was in her early 40s.

我想说她大概40岁出头。

And so she came to us, and she thought, man, for sure, she has some sort of gut problem going on because we hear a lot about gut health and how it affects everything.

所以她来找我们，她想，伙计，肯定是她有某种肠道问题，因为我们听说了很多关于肠道健康及其如何影响一切的事情。

And so she's just like, "I have brain fog, and I've done all these things, and I got blood work done, and everything's fine.

所以她就像，“我有脑雾，我做了所有这些事情，我完成了血液检查，一切都很好。

Nothing's going on.

什么都没有发生。

I think I must have some sort of gut thing going on or whatever," and it's okay.

我想我一定是有什么直觉的事情发生了，或者其他什么，”这没关系。

And we just started going through her stuff, and she was, I think, about 170 pounds, plus or minus, and she was consuming 250 to 60 ounces of water a day.

我们刚刚开始检查她的东西，我认为她大约有 170 磅（上下），她每天消耗 250 到 60 盎司的水。

Andrew Huberman:

安德鲁·休伯曼：

That's a lot of water.

那是很多水。

Dr. Andy Galpin:

安迪·加尔平博士：

That's a ton of water.

And we were like, "Holy shit, what are you doing this for?" And she says, "That's sort of my thing." What she didn't realize it was more of a nervous tick than it was anything else.

我们当时就想，“天哪，你这么做是为了什么？”她说：“这就是我的事。”她没有意识到这更多的是一种紧张的感觉而不是其他什么。

She just sips, sip, sip, sip, sip water.

她只是喝水，喝水，喝水，喝水，喝水。

I'm like, "Man, how often do you go pee?" And she's like, "Yeah, every 30 minutes or something." And I'm like, "Fantastic." Sleep problems, focus, and so she's smashing caffeine.

我说：“哥们，你多久尿一次？”她说：“是的，每 30 分钟一次或者什么的。”我想，“太棒了。”睡眠问题、注意力不集中，所以她正在戒掉咖啡因。

She was at eight cups of coffee a day.

她每天喝八杯咖啡。

Andrew Huberman:

安德鲁·休伯曼：

Which is also going to add to excretion of sodium.

这也会增加钠的排泄。

Dr. Andy Galpin:

安迪·加尔平博士：

Totally.

完全可以。

So it's like, okay, we don't really need to come in and run a sleep study on you.

所以这就好像，好吧，我们真的不需要进来对你进行睡眠研究。

We're just going to lower your water.

我们只是要降低你的水位。

And she was like, "What?" We dropped her down to 180, so basically an ounce per pound of body weight, which is still high because she did train.

她说：“什么？”我们将她的体重降至 180，基本上是每磅体重 1 盎司，但由于她进行了训练，这个数字仍然很高。

Andrew Huberman:

安德鲁·休伯曼：

180 ounces.

Dr. Andy Galpin:

安迪·加尔平博士：

Correct.

正确。

Andrew Huberman:

安德鲁·休伯曼：

Yeah.

是的。

Dr. Andy Galpin:

安迪·加尔平博士：

She does work out, so she needed to replenish some stuff.

她确实在锻炼，所以需要补充一些东西。

And we'll cover these numbers in a second.

我们稍后将介绍这些数字。

Instantaneously, I mean, two days in, she's like, "Oh my God, I haven't slept six straight hours in years." And then after that, it was basically tears coming back to us.

我的意思是，两天后，她立刻就说：“天哪，我已经好几年没有连续睡过六个小时了。”在那之后，我们基本上都是泪流满面。

"My focus, my brain fog is gone." Because she's in a very high-pressure job.

“我的注意力、我的脑雾都消失了。”因为她的工作压力很大。

It's like everything's coming back.

好像一切都回来了。

Now she was down to three or so cups of coffee a day, blah, blah, blah.

现在她每天只喝三杯左右咖啡，等等，等等。

The whole thing.

整个事情。

Digestion improved, all of it.

消化能力得到了改善，一切都得到了改善。

Her only problem after all the analyses was she was just drinking way too much water.

经过所有分析后，她唯一的问题是她喝了太多的水。

And adding more salt to her would not have solved the problem because she would've just had simply way too much fluid in her system.

给她添加更多的盐并不能解决问题，因为她体内的液体太多了。

She was having all kinds of ADH problems and aldosterone, the whole thing, and then that rolls into cortisol.

她患有各种抗利尿激素（ADH）问题和醛固酮，然后又转化为皮质醇。

The whole system goes into chaos.

整个系统陷入混乱。

So it is important that you pay attention to hydration, even though, as you sort of mentioned, people tend to just roll their eyes around it.

因此，注意补水很重要，尽管正如你提到的，人们往往只是对它翻白眼。

Because if you're in the middle, it's fine.

因为如果你在中间，那就没问题了。

But if you're anywhere past, not even the extreme extremes, but just that first standard deviation away, you're going to have problems, and you might be thinking adrenal fatigue.

但如果你已经超过了任何地方，甚至不是极端的极端，而是只是偏离了第一个标准偏差，你就会遇到问题，你可能会想到肾上腺疲劳。

You might be thinking your testosterone.

您可能会想到您的睾丸激素。

You're going to think all these things, and you simply just haven't actually dialed in your hydration.

你会想到所有这些事情，但你只是还没有真正补充水分。

Andrew Huberman:

安德鲁·休伯曼：

Yeah.

是的。

I think people sometimes roll their eyes at the discussion of hydration because it just doesn't sound very sexy.

我认为人们有时会对水分的讨论翻白眼，因为它听起来不太性感。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

It doesn't sound like a neurotransmitter or a hormone.

它听起来不像神经递质或激素。

It doesn't sound like testosterone or estrogen or DHEA or dopamine, but it actually is all of those things.

它听起来不像睾酮、雌激素、脱氢表雄酮或多巴胺，但它实际上就是所有这些东西。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

It sits at a level beneath all of those, but not beneath on a hierarchy, beneath in terms of a foundation.

它位于所有这些之下的一个级别，但不是在层次结构之下，而是在基础方面之下。

It's actually the without proper electrolyte balance and hydration, none of the cells of the body can function.

实际上，如果没有适当的电解质平衡和水合作用，身体的任何细胞都无法发挥作用。

And then I think people also hear that, oh, we are 70% water, and somehow that statistic alone or that fact alone doesn't seem to stimulate any kind of actionable takeaway.

然后我认为人们还听说，哦，我们的 70% 是水，不知何故，仅凭这一统计数据或仅凭这一事实似乎并不能激发任何可行的结论。

Dr. Andy Galpin:

安迪·加尔平博士：

Right.

Andrew Huberman:

安德鲁·休伯曼：

It's like great, like gravity also keeps us from jumping-

这太棒了，就像重力也阻止我们跳跃一样——

Dr. Andy Galpin:

安迪·加尔平博士：

Sure

当然可以

Andrew Huberman:

安德鲁·休伯曼：

...

as high as we like.

But what do I do?

但我该怎么办呢？

And so I think it's important that people understand that every cellular process in the body critically relies on having enough sodium, magnesium, potassium around, and the way that it's concentrated in fluid, water, is really the way that you allow every cell in your body to function as well as it possibly could and respond to all the sorts of kind of, quote unquote, "high performance tools"

因此，我认为重要的是，人们要了解体内的每个细胞过程都严重依赖于周围有足够的钠、镁、钾，而它们在液体、水中的浓缩方式实际上是让体内的每个细胞尽可能发挥作用并对各种“高性能工具”做出反应的方式。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

that we're talking about.

我们正在谈论的。

The other thing I've observed many times over is that if people are ingesting too much water and also drinking a lot of caffeine and their electrolytes are low, they get shaky, and they actually can have anxiety-like symptoms.

我多次观察到的另一件事是，如果人们摄入过多的水并饮用大量的咖啡因，并且电解质含量较低，他们就会变得摇摇欲坠，实际上可能会出现类似焦虑的症状。

So when people come into my lab to do studies on anxiety and fear, we ask a few questions, and those questions include how much water they've had that day.

因此，当人们来到我的实验室进行有关焦虑和恐惧的研究时，我们会问一些问题，这些问题包括他们当天喝了多少水。

Also a sort of bizarre fact, but one that I think is worth mentioning, is that when the bladder is full, it stimulates a sort of anxiety.

还有一个奇怪的事实，但我认为值得一提的是，当膀胱充满时，它会激发一种焦虑。

If you ever had to urinate very badly and you're in the car where you can't urinate, and then you get to the door, talk about anxiety.

如果你曾经小便得很厉害，而你在车里却无法小便，然后你走到门口，谈论焦虑。

Dr. Andy Galpin:

安迪·加尔平博士：

Totally.

完全可以。

Andrew Huberman:

安德鲁·休伯曼：

And that's because there's a direct neural pathway from the bladder that registers the mechanosensors, how much stretch there is on the bladder, that sends a signal to the brain stem alertness areas, broadly speaking, locus coeruleus and others, that wake us up.

这是因为膀胱有一条直接的神经通路记录机械传感器、膀胱有多少伸展程度，并向脑干警觉区域（广义上讲是蓝斑和其他区域）发送信号，从而唤醒我们。

These are the when we're awake, it makes us more awake, and when we're asleep, this is what wakes us up to urinate in the middle of the night.

这些是当我们醒着的时候，它让我们更加清醒，当我们睡着的时候，这就是让我们在半夜小便的原因。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, that's actually why you can use night urination as a pretty good diagnostic of sleep disorders.

是的，这实际上就是为什么您可以使用夜间排尿作为睡眠障碍的良好诊断方法。

Because of vasopressin, right?

因为加压素，对吗？

Almost exactly what you're talking about.

几乎正是你所说的。

If you're having sleep disorder issues and you're staying awake and vasopressin gets taken off, right, and APN goes straight to the kidneys, your kidneys are supposed to be dormant basically at night.

如果您有睡眠障碍问题并且保持清醒并且加压素被停用，对吧，APN 直接进入肾脏，那么您的肾脏基本上在晚上应该处于休眠状态。

You're not supposed to be filtering a lot of, and producing a lot of urine at night.

您不应该在晚上过滤大量尿液并产生大量尿液。

If that's happening and say you have any number of apneas kicking on or anything going on, vasopressin keeps going, keeps sending a signal, kidneys start filtering.

如果发生这种情况，并且说您有任何次数的呼吸暂停或发生任何事情，加压素会继续工作，不断发送信号，肾脏开始过滤。

So if you're waking up and peeing multiple times a night, that's called nocturia.

因此，如果您每晚醒来并小便多次，则称为夜尿症。

That is a very good sign that either one of two things happen.

这是一个非常好的迹象，表明两件事中的任何一件都会发生。

One, you have some sort of sleep disorder, or two, you're drinking outrageous amounts of water.

一是你有某种睡眠障碍，二是你喝了过量的水。

And so that's actually a bit of a backward cycle now, right?

所以现在这实际上有点倒退，对吧？

Because you're drinking way too much water, you're waking up and peeing all night.

因为你喝了太多的水，所以你整夜都会醒来并撒尿。

That's actually ruining your sleep.

这实际上会破坏你的睡眠。

And so we have seen this a number of times with our sleep company as we go in, and it's just like you don't need any of this crap.

因此，当我们进入睡眠公司时，我们已经多次看到这种情况，就像你不需要任何这些废话一样。

You just need to be properly hydrated.

你只需要适当补充水分。

Alternatively, if your hydration is sound and you're still waking up more than one time a night to pee on average, then you almost...

或者，如果您的水分充足，并且平均每晚仍然醒来小便一次以上，那么您几乎...

Well, I shouldn't say it like that, but there's a potential that you actually have some sort of sleep disorder or sleep condition going in.

嗯，我不应该这样说，但你实际上有可能患有某种睡眠障碍或睡眠状况。

So the rule of thumb on that is over here.

所以经验法则就在这里。

Once a night or so of urination is fine.

每晚排尿一次左右就可以了。

If it is routinely or consistently more than two, you need to make some adjustments.

如果经常或持续超过两个，则需要进行一些调整。

Start with hydration.

It's the simplest way, right?

这是最简单的方法，对吧？

Getting a full sleep study done.

完成全面的睡眠研究。

Just figure out hydration.

只要弄清楚水分就可以了。

We've had this happen a number of times where people want to get more health-conscious and they hear things like this and they're like, "I've got to get on my water," and then they just start train wrecking their sleep, and they're waking it up.

我们已经发生过很多次这种情况，人们想要提高健康意识，听到这样的事情，他们会说，“我必须去喝水了，”然后他们就开始火车破坏他们的睡眠，然后他们就把它吵醒了。

So if you're waking up multiple times and you're urinating, and it is a large amount of urine for you and it is clear, that's probably not sleep apnea-induced nocturia.

因此，如果您多次醒来并排尿，而且排尿量很大，而且很明显，这可能不是睡眠呼吸暂停引起的夜尿。

That's probably excessive hydration.

这可能是水分过多。

If you're waking up a bunch of times and it's fairly small amounts of urine, then it's probably not the fluid issue.

如果您醒来很多次并且尿液量相当少，那么可能不是液体问题。

It's probably the fact that the vasopressin is kicking your kidneys into gear.

这可能是因为加压素正在让你的肾脏运转起来。

So that's not a perfect criteria, but it's just like a quick little tool you can sort of use.

所以这不是一个完美的标准，但它就像一个您可以使用的快速小工具。

That's actually one of the reasons why we measure almost always your body weight at night as well as in the morning.

这实际上是我们几乎总是在晚上和早上测量体重的原因之一。

So that's like the combat sport in the UFC fighters, boxers, we call that your float, so how much you floated overnight.

这就像 UFC 中的格斗运动，拳手、拳击手，我们称之为你的漂浮，所以你一夜之间漂浮了多少。

I like to know that number because I want to know as well your first morning void.

我想知道这个数字，因为我也想知道你早上第一次排尿。

So when you wake up and you went to bed at 200 pounds, you woke up the next morning at 195.

因此，当你醒来并以 200 磅的体重上床睡觉时，第二天早上你醒来时的体重为 195 磅。

It's like, oh, you floated five pounds.

就像，哦，你漂浮了五磅。

Did you pee last night?

Yeah.

是的。

Three times.

三次。

Interesting.

有趣的。

Another case, you went to bed at 200 pounds.

另一种情况，你以200磅的体重上床睡觉。

You wake up at 199.5.

Okay, you're dehydrated because you should have a certain amount of fluid that you're just respirating out as you're breathing throughout your nose throughout night ideally.

好吧，你已经脱水了，因为你应该有一定量的液体，理想情况下，你整夜都用鼻子呼吸，只是通过呼吸排出这些液体。

Guaranteed you're going to wake up.

保证你会醒来。

What was your urine like?

你的尿液是什么样的？

Oh, yeah, a little bit pretty dark.

哦，是的，有点暗。

Like shocker, you're dehydrated.

令人震惊的是，你脱水了。

So you can kind of look at numbers like that.

所以你可以看看这样的数字。

A general float is something like a pound to two pounds for the 170-plus-pound person.

对于 170 多磅的人来说，一般的漂浮物大约是一磅到两磅。

As you scale up, that number can go up a little bit.

当你扩大规模时，这个数字可能会增加一点。

But you can kind of use these to triage a little bit about what's going on with this kind of combination.

但是您可以使用这些来对这种组合的情况进行一些分类。

Everything is everything, right?

一切都是一切，对吧？

So it's like it's not just about one system.

所以这似乎不仅仅是一个系统的问题。

Andrew Huberman:

安德鲁·休伯曼：

Sure.

当然。

Dr. Andy Galpin:

安迪·加尔平博士：

So you're going to pay attention.

所以你要注意了。

You can also look, well, I don't know, if you want to jump into it, we can, but there's a whole bunch of ways I can teach you to diagnose hydration, and then maybe we can start there, and then we can talk about hydration numbers.

你也可以看看，好吧，我不知道，如果你想跳进去，我们可以，但是我可以教你很多方法来诊断水合作用，然后也许我们可以从这里开始，然后我们可以讨论水合作用数字。

Andrew Huberman:

安德鲁·休伯曼：

Yes, I'd love to talk about diagnostics for hydration, overhydration, dehydration.

To start off, would you be willing to give us some numbers?

首先，您愿意给我们一些数字吗？

How much water should we be drinking?

我们应该喝多少水？

Dr. Andy Galpin:

安迪·加尔平博士：

The classic rule here, and you're making me do what I hate, right?

这是这里的经典规则，你让我做我讨厌的事，对吗？

I want to give all the caveats first, but I'll go straight to your number.

Half an ounce per pound of body weight is a rough rule.

So if you weigh, again, 200 pounds, that would mean you drink 100 ounces of water a day.

Most water bottles are like 12 to 20 ounces, something like that.

大多数水瓶的容量约为 12 至 20 盎司，大约如此。

So you end up drinking six of those or so a day, kind of like plus or minus, which is not that unreasonable.

所以你最终一天会喝六杯左右，有点像加或减，这并不是那么不合理。

This does depend on a number of factors which I could go over, but that is a rough starting place.

这确实取决于我可以讨论的许多因素，但这是一个粗略的起点。

The only other thing to add to that is that does not account for exercise-induced water loss or sauna or anything like that.

唯一需要补充的是，这没有考虑运动引起的水分流失或桑拿或类似的情况。

So that's assuming just like basal daily needs.

所以这是假设基本的日常需求。

If you are exercising or sweating at all for any reasons or work-related, so folks that work outside or in the heat or a human environment.

如果您出于任何原因或与工作相关而锻炼或出汗，那么对于在室外、炎热或人类环境中工作的人来说。

These numbers all change, and you can slide this scale up, but you generally want to drink about 125% of the fluids you've lost during that physical activity back.

这些数字都会发生变化，您可以将这个比例调大，但您通常希望喝回在体育活动中流失的大约 125% 的液体。

Andrew Huberman:

安德鲁·休伯曼：

And how much do you lose per hour of exercise?

每小时运动你会损失多少？

Dr. Andy Galpin:

安迪·加尔平博士：

That number ranges between one to five pounds, depending on the person.

It can even be higher with some of our athletes.

对于我们的一些运动员来说，这个数字甚至更高。

I can think of a number of NFL players right now.

It's not uncommon for those guys to do eight or nine pounds, not even crazy circumstances.

这些人体重达到八九磅的情况并不少见，甚至疯狂的情况也不算什么。

If it's August and we're in Jacksonville, it's not wild for those guys to go nine, 10 pounds.

如果是八月，我们在杰克逊维尔，那些家伙增重九、十磅并不疯狂。

Andrew Huberman:

安德鲁·休伯曼：

But what about the typical person who goes to an air-conditioned gym or goes out for a run on a day that is somewhere between, let's say, 55 degrees Fahrenheit and 85 degrees Fahrenheit?

但是，对于那些在 55 华氏度和 85 华氏度之间的一天去有空调的健身房或出去跑步的典型人呢？

Dr. Andy Galpin:

安迪·加尔平博士：

You're probably looking at a pound.

您可能正在看一磅。

Andrew Huberman:

安德鲁·休伯曼：

Got it.

明白了。

Dr. Andy Galpin:

安迪·加尔平博士：

It's not extremely high.

并不是特别高。

If you are totally soaked, might be a pound and a half to two pounds.

如果你完全湿透了，可能会重一磅半到两磅。

If you come back and your pits are a little sweaty and there's a little bit of water on your neckline, it's probably more like a pound or so.

如果你回来后发现你的坑有点出汗，并且领口上有一点水，那么它可能更像是一磅左右。

So, in that case, you might drink back a pound and a half of water.

所以，在这种情况下，你可能会喝回一磅半的水。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so just to review these numbers to make sure that I'm on the correct page here.

好的，所以只需查看这些数字以确保我位于正确的页面上。

A half an ounce of fluid per pound of body weight is a sort of a foundation for hydration.

And then you want to replace 125% of the fluid lost during exercise.

然后您需要补充运动过程中流失的 125% 的液体。

And exercise varies.

而且运动量也各不相同。

Where exercise is done varies.

锻炼的地点各不相同。

Whether or not people are wearing uniforms or helmets is going to impact how much fluid they lose, et cetera.

In a very hot environment, the amount of fluid lost can be anywhere from one to five, maybe even 10 pounds-

Dr. Andy Galpin:

安迪·加尔平博士：

Easy

简单

Andrew Huberman:

安德鲁·休伯曼：

...

per hour of hard exertion.

每小时的艰苦努力。

For most exercise done in conditions of 55 degrees Fahrenheit to, excuse me, 85 degrees Fahrenheit, done with some degree of effort, one might lose a pound or two pounds of water.

对于大多数在 55 华氏度到 85 华氏度的条件下进行的锻炼，如果付出一定的努力，可能会损失一磅或两磅的水。

Dr. Andy Galpin:

安迪·加尔平博士：

Super easy way to find out.

超级简单的方法来找出答案。

All you have to do is weigh yourself naked, go do your workout, come back in, dry off, weigh yourself naked.

That'll tell you exactly what you lost.

这会准确地告诉你你失去了什么。

So if you went in, you were 160 pounds, you come back out, you weigh, you 158, you lost two pounds, drink back two and a half pounds of water.

所以，如果你进去时，你是 160 磅，你出来时，你称重，你是 158 磅，你减掉了两磅，又喝了两磅半水。

You're good.

你很厉害。

And so that is honestly fairly gold standard for identifying-- You can actually buy a whole bunch of technology for this, and they are using the exact same equation, which is your body weight when you were there.

所以说实话，这是识别的黄金标准——你实际上可以为此购买一大堆技术，他们使用完全相同的方程，即你在那里时的体重。

Now, if you do that, though, you do need to account for any fluid you drank during the workout-

Andrew Huberman:

安德鲁·休伯曼：

Sure

当然可以

Dr. Andy Galpin:

安迪·加尔平博士：

...

because that then offsets it.

因为这会抵消它。

Andrew Huberman:

安德鲁·休伯曼：

Simple, but I think important question.

很简单，但我认为很重要的问题。

We're talking about a half an ounce of fluid per pound of body weight.

我们谈论的是每磅体重半盎司的液体。

Does that include things like coffee, tea, soda, pre-workout drinks, mid-workout drinks, mate, matcha, whatever the-- There's yerba mate.

There are a million things out there.

那里有一百万种东西。

Or just water?

还是只是水？

Dr. Andy Galpin:

安迪·加尔平博士：

Any fluid, for the most part, is going to count.

在大多数情况下，任何液体都会起作用。

Andrew Huberman:

安德鲁·休伯曼：

And is it true that fluids that contain caffeine generally cause us to secrete sodium?

含有咖啡因的液体通常会导致我们分泌钠，这是真的吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Okay.

好的。

So do you recommend including electrolyte powder, or a small pinch of sodium, or any number of other supplement-type electrolytes that can replace that sodium, magnesium, and potassium?

那么，您是否建议添加电解质粉末，或少量钠，或任何其他可以替代钠、镁和钾的补充型电解质？

Dr. Andy Galpin:

安迪·加尔平博士：

A couple of things we have to pay attention to, to accurately answer that question.

为了准确回答这个问题，我们必须注意一些事情。

What you also sort of asked about, you may have not realized, is does caffeine actually enhance dehydration?

Which is not really what you asked, but probably a lot of people thought that as well.

So caffeine can, but coffee doesn't necessarily do that.

咖啡因可以，但咖啡不一定有这个作用。

Because remember, you're co-ingesting that with fluid.

因为请记住，您将其与液体一起摄入。

And so we used to say that all the time how coffee dehydrates you.

所以我们过去常说咖啡会让你脱水。

It doesn't.

事实并非如此。

It might make your urine yellow.

它可能会使你的尿液变黄。

It certainly gives off an odor in your urine.

它肯定会在你的尿液中散发出气味。

But in general, coffee will not do that because you're ingesting this.

但一般来说，咖啡不会这样做，因为你正在摄入它。

If you were to now be taking caffeine pills alone, now there is a bit of a diuretic effect there, and so you're going to urinate.

如果您现在单独服用咖啡因药丸，那么那里有一点利尿作用，所以您会小便。

How much?

多少？

Maybe not enough for you to be really concerned with, especially when you balance that against the ergogenic effects and benefits of caffeine.

也许还不足以让您真正关心，特别是当您平衡它与咖啡因的麦角作用和益处时。

It's not something we are concerned about.

这不是我们关心的事情。

Second part of your question.

你问题的第二部分。

Do you need to then offset the loss of sodium?

那么你需要抵消钠的损失吗？

I'm not super concerned about the amount of sodium lost to caffeine.

我不太关心咖啡因损失的钠量。

I am more concerned about simply the amount of sodium being correct because of the bigger circumstances, like how much is actually in your system and how much you lost in the training session.

我更关心的是钠的含量是否正确，因为更大的情况，比如你的系统中实际有多少，以及你在训练中损失了多少。

So it's not the caffeine that I care about that much relative to if you lost three grams of sodium because of the training and you added another few milligrams because of the caffeine, I don't really care or didn't.

所以，我不太关心咖啡因，相对于如果你因为训练而失去了三克钠，并且因为咖啡因而又增加了几毫克钠，我真的不在乎或没有。

Andrew Huberman:

安德鲁·休伯曼：

I'm glad you brought up the difference between a substance like caffeine and the vehicle it's contained in, like coffee.

Dr. Andy Galpin:

安迪·加尔平博士：

Totally.

完全可以。

Andrew Huberman:

安德鲁·休伯曼：

This is all really important, and it also raises a question about individual differences in sweating ability.

这一切都非常重要，而且还提出了出汗能力的个体差异问题。

And I call it sweating ability because I have a good friend I've known for ages, really.

我称之为出汗能力，因为我有一个认识多年的好朋友，真的。

I actually work with him in my laboratory as well, and he's one of these people that the moment he starts any physical activity, it's like a flood warning.

事实上，我也在实验室和他一起工作，他是这样的人之一，一旦他开始任何体育活动，就像洪水警告一样。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

He just soaks through clothing.

他只是湿透了衣服。

The sweating adaptation is exceedingly robust in him.

Other people, less so.

其他人则不然。

So is it true that sweating and our ability to dump heat through it by loss of water is something that we tend to vary on, and then also that we can build up that capacity?

那么，出汗和我们通过失水排出热量的能力是否是我们倾向于改变的东西，然后我们也可以建立这种能力呢？

I know a number of people are probably thinking, "Ew, gross.

我知道很多人可能会想：“呃，太恶心了。

Why would I want to sweat more?" But there's actually a huge advantage to be able to dump body heat during exertion because body heat, in some ways, sets the cap for performance.

为什么我想出更多汗？”但实际上，能够在运动过程中排出体热有一个巨大的优势，因为体热在某种程度上限制了运动表现。

Dr. Andy Galpin:

安迪·加尔平博士：

In many, many ways.

在很多很多方面。

Andrew Huberman:

安德鲁·休伯曼：

Including mental performance.

包括心理表现。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

For sure.

一定。

Andrew Huberman:

安德鲁·休伯曼：

Our ability to stay alert often is enhanced by being cold, and of course, we all want to warm up properly.

我们保持警觉的能力通常会因寒冷而增强，当然，我们都希望适当热身。

But in terms of loss of fluid through sweating, is there a way to easily bin ourselves into kind of a low sweater, medium sweater, heavy sweater?

但就出汗造成的体液流失而言，有没有一种方法可以轻松地将我们分为低矮毛衣、中毛衣、厚毛衣呢？

Dr. Andy Galpin:

安迪·加尔平博士：

Sure.

当然。

Andrew Huberman:

安德鲁·休伯曼：

That sounds like an article of clothing.

这听起来像是一件衣服。

But in any case, you know what I mean.

但无论如何，你知道我的意思。

Dr. Andy Galpin:

安迪·加尔平博士：

Man, a lot to say here.

伙计，这里有很多话要说。

Wish we had a whole series on this.

希望我们能有一个完整的系列来讨论这个问题。

Andrew Huberman:

安德鲁·休伯曼：

Listen, if we have to go 17 hours, we can do it.

听着，如果我们必须走 17 个小时，我们就能做到。

Just everybody hydrate well and-

只要每个人都充分补水并且-

Dr. Andy Galpin:

安迪·加尔平博士：

I think we've shown the listeners That is a real threat.

我认为我们已经向听众展示了这是一个真正的威胁。

That's a very real threat.

这是一个非常现实的威胁。

Andrew Huberman:

安德鲁·休伯曼：

Podcasting to failure.

You don't have to do every set in the gym to failure, but here we are attempting to podcast to failure.

你不必在健身房里把每一组都做到力竭，但在这里我们试图通过播客做到力竭。

In all seriousness-

Dr. Andy Galpin:

安迪·加尔平博士：

Yes

是的

Andrew Huberman:

安德鲁·休伯曼：

...

what is the role of sweating ability, and is this something that any of us should care about or-

出汗能力的作用是什么？这是我们每个人都应该关心的事情吗？或者-

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

train for or pay attention to, or is this just kind of getting into the arcane?

训练或关注，或者这只是进入奥秘？

Dr. Andy Galpin:

安迪·加尔平博士：

Number one, you can train your ability to sweat.

第一，你可以训练出汗的能力。

This is important for heat acclimation.

这对于热适应很重要。

And why that matters, when you sweat, that actually is not what regulates your temperature.

为什么这很重要，当你出汗时，它实际上并不是调节你的体温的因素。

What you want to have happen is the fluid to hit your skin and that to be evaporated.

您希望发生的是液体接触您的皮肤并蒸发。

That's the actual mechanism.

这就是实际的机制。

So in fact, if you stop sweating, you can guarantee within a short amount of time you're going to be done moving.

所以事实上，如果你停止出汗，你可以保证在很短的时间内你就会完成运动。

Andrew Huberman:

安德鲁·休伯曼：

Oh, very interesting.

哦，很有趣。

I hope people heard that and really are highlighting that in their mind, that sweating is a process of bringing fluid from your body onto the surface of your skin, and then the heat dumping aspect of sweating is the evaporation of that off your body.

我希望人们听到这一点，并真正在他们的脑海中强调这一点，出汗是将身体中的液体带到皮肤表面的过程，然后出汗的散热方面是将液体从身体中蒸发。

Which brings to mind all sorts of ideas about how to dress during exercise, et cetera.

这让我想起了关于运动时如何着装等的各种想法。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

But what you said is that if you are not sweating enough, you're limiting your output capacity.

So it's not just about having enough fluid to sweat-

所以这不仅仅是有足够的液体来出汗——

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

...

it's also about being able to sweat and being dressed appropriately to allow that sweat to evaporate off your body.

Dr. Andy Galpin:

安迪·加尔平博士：

Yep, and heat acclimation training is as simple as it sounds.

是的，热适应训练就像听起来一样简单。

So just practice it more.

所以只要多加练习就可以了。

So if you're going into a process where you either need to be in a hot environment or you need to improve your sweat rate, you just need to practice sweating, and your body will get used to that.

因此，如果您要进入一个需要处于炎热环境或需要提高出汗率的过程，您只需要练习出汗，您的身体就会习惯这一点。

Practice a sauna, practice a jacuzzi.

练习桑拿，练习按摩浴缸。

Just get in those things and you will improve your ability to do that.

只要投入这些事情，你就会提高你的能力。

Now, there is a huge genetic component.

现在，有一个巨大的遗传成分。

I have one individual, actually, a UFC fighter I've been working with, and I don't mind mentioning his name.

事实上，我有一个人，一位和我一起工作过的 UFC 选手，我不介意提及他的名字。

He'll give me full permission.

他会给我完全的许可。

Scott Holtzman.

斯科特·霍尔兹曼。

Many, many years.

He's actually fighting right now, actually today he'll be going.

He is like you described.

他就像你描述的那样。

Like buckets and buckets and buckets of fluids come off this guy when he's tying his shoes.

Like he just goes, right?

就像他刚走一样，对吧？

And no, we've improved that.

不，我们已经改进了这一点。

He actually sweat too much.

其实他出汗太多了。

We worked on that a lot early in his career, and we got some improvements down to get him to hold onto the fluids better.

在他职业生涯的早期，我们在这方面做了很多工作，并进行了一些改进，让他更好地保留液体。

That being said, I've worked with other individuals in his weight category, and it's the opposite, right?

So we can have them literally do the exact same training session together, and Scott will dump six pounds and other folks at his size will dump two, two and a half.

所以我们可以让他们一起做完全相同的训练，斯科特会减重六磅，而其他与他体型相同的人会减重两磅、两磅半。

So there's a genetic component that is just there, and you don't need to worry about it there.

所以遗传成分就在那里，你不需要担心它。

So can you identify if you are a heavy salt sweater or not?

那么你能辨别自己是不是重盐毛衣吗？

Well, you have a whole bunch of routes for this.

好吧，你有一大堆路线可以做到这一点。

Number one is you can use the old free, cost-free test of just looking at your clothing, and if you're seeing that white residue all over it.

So you all have the friend who probably wears that same baseball hat that they've had for eight years.

If it is covered in the white junk all over the place, that's a sign of a higher salt sweater.

如果它到处都覆盖着白色垃圾，那就表明这是一件含盐量较高的毛衣。

If the opposite happens, and it's like you can pull their clothing back and there's just nothing there, they are maybe a little bit of a lower salt sweater.

如果发生相反的情况，就像你可以把他们的衣服拉回来，里面什么也没有，那么他们可能是低盐毛衣。

You can also use any number of hydration tests.

您还可以使用任意数量的水合测试。

I know that there is some coming out in the market very soon that can give you, theoretically, real-time measurements, just like a CGM would be.

我知道市场上很快就会出现一些理论上可以为您提供实时测量的产品，就像 CGM 一样。

Although I haven't seen any data on if those are accurate or not.

I haven't used one yet.

But there are a number that are out super cheap, 10, 15, 20 bucks, all the way up to a couple of hundred dollars, where you can buy these patches, put them on you, and get a reasonably close estimate.

但是有一些价格非常便宜，10、15、20 美元，一直到几百美元，您可以在其中购买这些补丁，将它们戴在身上，并获得相当接近的估计。

And again, if those things are 5 or 10 or 20% off, I don't know.

I have to see independent data come out first.

我必须先看到独立数据出来。

But even if they are, you're not worried about the specific milligrams, right?

但即使是，你也不用担心具体的毫克数，对吗？

Whether you sweat out 1,250 milligrams in a workout or if it's 1,340, it doesn't really matter.

You're trying to look for big numbers, right?

您正在尝试寻找大数字，对吗？

Are you losing 500 milligrams?

您正在减掉 500 毫克吗？

Are you losing three and a half grams where you're at?

您目前的体重是否减掉了三克半？

So those things will get you in a ballpark to do exactly what you just said.

Am I high, medium, or low?

我是高、中还是低？

And there's a lot of them that I've used in the past.

So that's another way to go about it.

这是另一种方法。

Then what you want to do is probably match your electrolyte intake to something close to what you sweat.

那么你想要做的可能就是将你的电解质摄入量与你出汗的量相匹配。

That's the ideal scenario.

这是理想的情况。

You can get a lot of information about hydration from blood.

您可以从血液中获得大量有关水合作用的信息。

You can look at acute markers of dehydration like hemoglobin, hematocrit.

If your hemoglobin is like 15 plus, it's funny, we've talked about this in a few episodes before, but I see that and I'm like, "Man, that dude's super fit." Like a 15 for hemoglobin would be pretty high.

如果你的血红蛋白大约是 15 以上，那就很有趣了，我们之前在几集中讨论过这个问题，但我看到了这一点，我就想，“伙计，那家伙非常健康。”血红蛋白 15 就相当高了。

14 or so would be pretty good for a female.

14岁左右对于女性来说已经很不错了。

That's also the exact same thing as a sign of acute dehydration.

这也与急性脱水的症状完全相同。

So hematocrit, same thing.

血细胞比容，同样的事情。

If you're north of 50%, you're probably dehydrated.

如果你的水分含量超过 50%，那么你可能已经脱水了。

So you can get a lot.

There are also, though, a lot of biomarkers that can tell you more about chronic dehydration.

So you can run through those things as well.

所以你也可以经历这些事情。

So a good blood chemistry test can tell you a lot, and you can actually get some insights into your sodium and potassium.

因此，良好的血液化学测试可以告诉您很多信息，您实际上可以深入了解体内的钠和钾。

Albumin is another fantastic way to measure longer-term hydration status.

Another one of these amazing globulins that we've sort of talked a lot about.

我们已经谈论了很多的另一种令人惊奇的球蛋白。

So you can do all those things.

所以你可以做所有这些事情。

You can also simply measure the body weight pre and post, and use a sweat patch or not, and use the free-er version of your clothing test, and get a rough idea of where you're getting it from.

您还可以简单地测量前后的体重，并使用或不使用吸汗贴，并使用服装测试的免费版本，并粗略地了解您从哪里获得体重。

So those are good places to start.

所以这些都是很好的起点。

I want to go back, though, and make sure I wasn't over-terrifying the audience too much on a sorbit piece.

不过，我想回去，并确保我没有在山梨酒片上过度恐吓观众。

If you're performing a type of training or exercise or sport in which you're not losing more than 2% of your body weight, you don't need to be overly concerned about hydrating in the sport.

如果您进行的训练、锻炼或运动中体重减轻幅度不超过 2%，则无需过度担心运动中的补水问题。

And so we can actually get into some equations for how much water to drink during training right now.

因此，我们实际上可以得出一些方程来计算现在训练期间要喝多少水。

But if you're, again, losing less than that, it's not critical.

You can have some fluids if it makes you feel better, but you're not going to be experiencing tremendous amounts of performance sacraments if you're, again, out playing a baseball game and it's 50 degrees out.

如果能让你感觉好一点的话，你可以喝一些液体，但如果你再次出去打一场棒球比赛，而且外角是 50 度，你就不会体验到大量的表现圣礼。

You're fine.

你很好。

You can drink some water, but that's not going to be compromising performance or recovery.

您可以喝一些水，但这不会影响表现或恢复。

So we can actually then, if you'd like, I can go through the three-step system For optimizing hydration, but I want to make sure I plant that flag so people aren't just terrified that they've got to be guzzling down water if they're going to their physical therapist for some stretching.

所以我们实际上可以，如果你愿意的话，我可以通过三步系统来优化水合作用，但我想确保我树立了这个标志，这样人们就不会只是害怕如果他们要去物理治疗师那里做一些伸展运动，他们就必须大量喝水。

That's probably not super important.

这可能不是特别重要。

Andrew Huberman:

安德鲁·休伯曼：

I'd like to take a brief break and acknowledge our sponsor, Athletic Greens.

我想稍微休息一下，并向我们的赞助商运动绿党表示感谢。

Athletic Greens is a vitamin, mineral, probiotic, and adaptogen drink designed to help you meet all of your foundational nutritional needs.

Athletic Greens 是一种维生素、矿物质、益生菌和适应原饮料，旨在帮助您满足所有基本营养需求。

I've been taking Athletic Greens daily since 2012, so I'm delighted that they're a sponsor of this podcast.

自 2012 年以来，我每天都服用 Athletic Greens，所以我很高兴他们是这个播客的赞助商。

The reason I started taking Athletic Greens, and the reason I still take Athletic Greens once or twice a day, is that it helps me meet all of my foundational nutritional needs.

我开始服用运动绿色食品的原因，以及我仍然每天服用一两次运动绿色食品的原因，是它可以帮助我满足我所有的基本营养需求。

That is, it covers my vitamins, my minerals, and the probiotics are especially important to me.

也就是说，它涵盖了我的维生素、矿物质，而益生菌对我来说尤其重要。

Athletic Greens also contains adaptogens, which are critical for recovering from stress, from exercise, from work, or just general life.

运动绿叶蔬菜还含有适应原，这对于从压力、锻炼、工作或一般生活中恢复至关重要。

If you'd like to try Athletic Greens, you can go to athleticgreens.com/huberman to claim a special offer.

如果您想尝试 Athletic Greens，可以访问 Athleticgreens.com/huberman 申请特别优惠。

They'll give you five free travel packs, and they'll give you a year's supply of vitamin D3K2.

他们会为您提供五个免费旅行包，并为您提供一年的维生素 D3K2。

Again, if you'd like to try Athletic Greens, go to athleticgreens.com/huberman to claim the special offer.

再次强调，如果您想尝试 Athletic Greens，请访问 Athletic Greens.com/huberman 获取特别优惠。

I would love for you to tell us what I refer to as the Galpin equation.

我希望您能告诉我们我所说的加尔平方程。

Understanding, of course, that you did not name it the Galpin equation.

当然，要理解你并没有将其命名为加尔平方程。

Listen, folks.

Scientists can have things named after them, but in general, it's not reflective of healthy psychology if they name things after themselves.

科学家可以用自己的名字命名事物，但总的来说，如果他们用自己的名字命名事物，这并不反映健康的心理。

Dr. Andy Galpin:

安迪·加尔平博士：

Correct.

正确。

Andrew Huberman:

安德鲁·休伯曼：

Sometimes, yes.

有时，是的。

Neuroanatomists used to do that, but in any case, Dr. Andy Galpin did not name the Galpin equation after himself.

神经解剖学家曾经这样做过，但无论如何，安迪·加尔平博士并没有以他自己的名字命名加尔平方程。

I named it after him, and the Galpin equation for how much fluid to ingest during exercise is?

我以他的名字命名，运动时摄入多少液体的加尔平方程是？

Dr. Andy Galpin:

安迪·加尔平博士：

You want to take your body weight in pounds and divide that by 30, and you want to consume that number, which would be in ounces, about every 15 to 20 minutes.

您需要以磅为单位计算体重，然后除以 30，然后大约每 15 到 20 分钟消耗该数字（以盎司为单位）。

So in the example of you being 200 pounds, you would take 200 divided by 30, which is, let's just call that number seven to be close, which means you would consume about seven ounces of water every 15 or 20 minutes or so.

因此，在您体重为 200 磅的示例中，您需要将 200 除以 30，也就是说，我们将这个数字称为接近的数字 7，这意味着您每 15 或 20 分钟左右就会消耗大约 7 盎司的水。

Andrew Huberman:

安德鲁·休伯曼：

Okay.

好的。

Dr. Andy Galpin:

安迪·加尔平博士：

Now, as a little bit of a point, while I also did not name it, I also didn't do the research.

现在，作为一点点，虽然我也没有说出它的名字，但我也没有做研究。

It's important to point out that other scientists figured these things out.

重要的是要指出其他科学家已经解决了这些问题。

I just read their papers and made that derivation of their equation to make it a little bit easier for us folks who do not work on the metric system.

我刚刚阅读了他们的论文并推导了他们的方程，以便让我们这些不使用公制系统的人更容易一些。

Andrew Huberman:

安德鲁·休伯曼：

Okay, a couple of things.

好吧，有几件事。

First of all, I'm not 200 pounds, but it doesn't matter how much I weigh, because the point is that the listener-

首先，我不是200磅，但我的体重并不重要，因为重点是听者——

Dr. Andy Galpin:

安迪·加尔平博士：

Correct

正确

Andrew Huberman:

安德鲁·休伯曼：

...

should take their body weight in pounds divided by 30 and ingest that number of ounces in fluid every 15 minutes.

应将体重（磅）除以 30，并每 15 分钟摄入该数量盎司的液体。

And then for those out there outside the US that are accustomed to thinking in milliliters and liters, not ounces, and kilograms, not pounds, what is the Galpin equation in the metric system?

那么，对于那些习惯于以毫升和升而不是盎司、千克而不是磅为单位思考的美国以外的人来说，公制中的加尔平方程是什么？

Dr. Andy Galpin:

安迪·加尔平博士：

This would be two milliliters per kilogram, which again, if you were, let's say 200 pounds, that's going to be something roughly like, we'll call it 90 kilos.

这将是每公斤 2 毫升，如果你是 200 磅，那么我们将称之为 90 公斤。

And so if you did two milliliters per kilo, you'd be something like 180 milliliters of fluid, again, every 15 or 20 minutes.

因此，如果您每公斤喝 2 毫升，那么您每 15 或 20 分钟就会摄入 180 毫升液体。

Andrew Huberman:

安德鲁·休伯曼：

Great.

太棒了。

And how should people ingest that fluid?

人们应该如何摄入这种液体？

And of course, I would imagine it's through their mouth.

当然，我想这是通过他们的嘴。

I would hope.

我希望。

Dr. Andy Galpin:

安迪·加尔平博士：

I hope.

我希望。

Andrew Huberman:

安德鲁·休伯曼：

There are other orifices that it might suffice, but let's not go there.

还有其他孔可能就足够了，但我们不要去那里。

They're drinking that water consistently, or is it every 15 minutes they slug it back?

他们持续饮用这些水，还是每 15 分钟就喝一次水？

Does it matter?

有关系吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Okay.

好的。

Yeah, that's very good.

A handful of things.

In general, when you talk hydration, the slower and steady you can go, the better.

一般来说，当你谈论补水时，速度越慢、越稳定越好。

In fact, the reason this two milliliters per kilogram number came out is because a number of trials were run where they looked at that every 15 minutes, just one bolus of it, in different durations.

事实上，之所以得出每公斤 2 毫升的数字，是因为进行了多次试验，他们每 15 分钟观察一次，在不同的持续时间内注射一剂。

And it is pretty clear that the slower pace one could do it, the better.

很明显，速度越慢越好。

So whether you're doing it every 10 minutes or 15 or 20 minutes, the reason we actually give that gap is because you have to be also offset a little bit of GI distress.

因此，无论您是每 10 分钟、15 分钟还是 20 分钟进行一次，我们实际上给出这个间隔的原因是因为您还必须抵消一点胃肠道不适。

In fact, kind of the four golden rules of recovery, if you will, we use sort of three Rs.

事实上，如果你愿意的话，我们可以使用类似于恢复的四项黄金法则，大约是三卢比。

You need to rebuild, rehydrate, and replenish.

你需要重建、补充水分和补充能量。

What that really means is you need to have a continuous glucose stream.

这真正意味着您需要持续的葡萄糖流。

You need to have a continuous amino acid stream.

您需要有连续的氨基酸流。

You need to hydrate, and you need to do all, one, two, and three, without disturbing your gut too much.

你需要补充水分，而且你需要做所有的事情，一、二、三，同时又不能过多地干扰你的肠道。

And so in this particular case, it was sort of found that we can hit that level in general and be just fine for most people.

因此，在这种特殊情况下，我们发现我们总体上可以达到这个水平，并且对大多数人来说都很好。

So I mean, a little bit of context.

所以我的意思是，一点背景知识。

The example we gave there, in both cases, it's something like six to seven ounces for 15 or 20 minutes.

我们举的例子，在这两种情况下，大约是 6 到 7 盎司，持续 15 或 20 分钟。

If you think about that, there's 16 ounces in a pound, and most water bottles, like if you go buy a water bottle at a store here, they generally come in 16-ounce bottles-ish.

如果你想一想，一磅有 16 盎司，大多数水瓶，就像你去这里的商店买水瓶一样，它们通常都是 16 盎司的瓶子。

So six or seven ounces is really like a third of a water bottle, maybe, every 15 or 20 or so minutes.

因此，六七盎司实际上相当于水瓶的三分之一，也许每 15 或 20 分钟左右喝一次。

So it's not some egregious amount of water that you have to slam down.

因此，您不需要猛烈地倒掉大量的水。

Now, that is influenced heavily by how hydrated you started the session with, so how hydrated you came in.

现在，这在很大程度上取决于你开始训练时的水分含量，以及你刚开始时的水分含量。

External factors like heat, humidity, temperature, things like that.

外部因素，如热量、湿度、温度等。

But that gives you a rough idea.

但这给了你一个粗略的想法。

Again, and these are numbers that you would need to consume to optimize performance.

同样，这些是您需要使用来优化性能的数字。

At the end of that, then is when you would look to see how much I lost, like we talked about earlier, and then add back that 125%, taking into account how much fluid you ingested.

最后，你会看看我损失了多少，就像我们之前讨论的那样，然后加上 125%，同时考虑到你摄入了多少液体。

So if you're 200 pounds and you drank a total of, say, a pound of water during the training, and you started off at 200 and you finished at 198, you actually lost three pounds, not two pounds, because you lost three, you drank one during it, so your final net number is two.

因此，如果你体重 200 磅，在训练期间总共喝了 1 磅水，你从 200 磅开始，最终达到 198 磅，那么你实际上减掉了 3 磅，而不是 2 磅，因为你减掉了 3 磅，在训练期间你喝了 1 磅，所以你最终的净体重是 2 磅。

So now you really need to drink back 125% of that remaining two pounds, two and a half pounds, something like that.

所以现在你真的需要喝掉剩下的两磅、两磅半之类的 125%。

These numbers, especially that 125, they're just rough guidelines.

这些数字，尤其是 125，它们只是粗略的指导方针。

Some, actually, papers suggest it's all the way up to 150%.

事实上，一些论文表明这一比例最高可达 150%。

So it's just like an idea.

所以这就像一个想法。

Don't measure out whether you need 5.5 ounces or 6.2 ounces.

不要测量您需要 5.5 盎司还是 6.2 盎司。

It just sort of gives you an idea of where to start.

它只是让您知道从哪里开始。

All right, a few sips every 15 or 20 minutes is close enough.

好吧，每 15 或 20 分钟喝几口就足够了。

Andrew Huberman:

安德鲁·休伯曼：

I've actually started using the Galpin equation to determine how much fluid I need for mental work, given the now robust data that are out there on the relationship between hydration and mental work.

事实上，鉴于目前关于水合作用和脑力工作之间关系的可靠数据，我已经开始使用加尔平方程来确定脑力工作所需的液体量。

It's been very effective for me.

这对我来说非常有效。

And again, there are peer-reviewed studies that support the idea that hydration is important for proper mental clarity, energy, and focus, and that even being slightly dehydrated can disrupt that.

再次，有同行评审的研究支持这样的观点，即水合作用对于适当的头脑清晰度、精力和注意力很重要，甚至轻微脱水也会破坏这一点。

But if one is drinking so much water that they're frequently going to the restroom and can't comfortably focus on the work they're doing, that's also an issue.

但如果一个人喝了太多的水，以至于经常去洗手间并且无法轻松地专注于他们正在做的工作，这也是一个问题。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

So that's very helpful.

这非常有帮助。

What are the three most critical features of hydration?

补水的三个最关键的特征是什么？

And then I'd like to move on to some of the more particulars about supplementation and nutrition.

然后我想谈谈有关补充和营养的一些更多细节。

Dr. Andy Galpin:

安迪·加尔平博士：

Three parts.

三个部分。

Start hydrated, maintain hydration throughout.

开始补充水分，并始终保持水分。

Part three is hydrate post to fix it.

第三部分是水合柱来修复它。

Okay.

好的。

We gave you the half ounce per pound of body weight equation, so you start the training hydrated.

我们为您提供了每磅体重半盎司的公式，因此您可以在开始训练时补充水分。

We gave you the two milliliters per kilogram/body weight divided by 30 to stay hydrated, then we gave you the 125%.

我们给你每公斤体重 2 毫升除以 30 以保持水分，然后我们给你 125%。

But I can actually just give you, I'm giving you another list here, I'm sorry, but it is my five-step cheater guide for optimizing hydration for performance.

但我实际上可以给你，我在这里给你另一个清单，对不起，但这是我优化水合作用以提高性能的五步作弊指南。

All right.

好的。

Step number one, drink a lot of water first thing in the morning.

第一个步骤，早上第一件事就是喝大量的水。

This gets everything kickstarted, gets you going.

这会让一切开始，让你继续前进。

It also saves you from having to drink a bunch of water at night, which is then going to compromise your sleep.

它还可以让您不必在晚上喝大量的水，否则会影响您的睡眠。

Andrew Huberman:

安德鲁·休伯曼：

What's a lot?

什么是很多？

Dr. Andy Galpin:

安迪·加尔平博士：

Depending on how big you are, the general thing I'll tell people is one of the very first things you should do throughout your day, you wake up, go to the bathroom.

根据你的体重，我会告诉人们的一般事情是你一天中应该做的第一件事之一，你醒来，去洗手间。

As you're consuming your sunlight, consume water.

当您消耗阳光时，请喝水。

This is maybe chugging a full glass.

这可能是喝满一杯的情况。

It's honestly what I do.

老实说，这就是我所做的。

It's not the best route, but I'll just get that going.

这不是最好的路线，但我会继续下去。

Andrew Huberman:

安德鲁·休伯曼：

So 16 ounces.

所以 16 盎司。

Dr. Andy Galpin:

安迪·加尔平博士：

16 ounces or so is great.

16 盎司左右就很好了。

It's fine.

没关系。

If you're larger, I'm 165 to 70 pounds, depending on what's going on, maybe a little higher sometimes.

如果你体型较大，我的体重是 165 到 70 磅，具体取决于发生的情况，有时可能会更高一点。

If you're 225 pounds, maybe that number is 30 ounces.

如果您的体重为 225 磅，那么这个数字可能是 30 盎司。

So you just sort of scale up and down, and the only reason I say a lot is it just depends on what you're doing.

所以你只是扩大或缩小规模，我说很多的唯一原因是这取决于你在做什么。

And I also should clarify, I don't really literally mean chug, just like sips, because the faster you drink water, the faster it's going to expand blood volume.

我还应该澄清一下，我并不是真正意义上的“突突”，就像小口喝水一样，因为你喝水越快，血容量扩张得就越快。

The faster it expands blood volume, the faster you get rid of it.

它增加血容量的速度越快，消除它的速度就越快。

Andrew Huberman:

安德鲁·休伯曼：

I don't think a lot of people know that.

我认为很多人都不知道这一点。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Maybe this is clarifying.

也许这正在澄清。

We sort of talked about earlier, if you drink too much water, you'll dilute the system.

我们之前谈到过，如果你喝太多的水，你就会稀释系统。

Well, if you have a diluted system, your body's first reaction is to rid of water to bring total blood volume down.

好吧，如果您的系统被稀释，您的身体的第一反应就是排除水分以降低总血容量。

Right?

正确的？

Remember, if you were to go to a doctor and they looked at your total blood volume and they're like, "Man, you're five and a half liters," you're going to be like, "Holy crap." You're going to be put on a diuretic because you don't want to have a heart attack and have blood pressure.

请记住，如果你去看医生，他们检查了你的总血量，然后说，“伙计，你有五升半”，你会说，“天哪。”你会被服用利尿剂，因为你不想心脏病发作和血压升高。

Andrew Huberman:

安德鲁·休伯曼：

I wonder if people are drinking a 16-ounce glass of water or other fluid all at once before going to sleep, and that's why they're waking up in the middle of the night.

我想知道人们是否在睡觉前一次性喝了一杯 16 盎司的水或其他液体，这就是他们在半夜醒来的原因。

Dr. Andy Galpin:

安迪·加尔平博士：

Totally.

完全可以。

Andrew Huberman:

安德鲁·休伯曼：

Given what you just said, probably a better protocol would be to sip on a glass of water in the final hour or two hours before sleep.

鉴于您刚才所说的，更好的方案可能是在睡觉前的最后一小时或两小时喝一杯水。

Dr. Andy Galpin:

安迪·加尔平博士：

Generally, the number we say is three hours.

一般我们说的数字是三个小时。

In the three hours preceding sleep, you want to basically limit fluid intake to sipping as needed.

在睡觉前的三个小时内，您基本上需要将液体摄入量限制为根据需要小口小酌。

Andrew Huberman:

安德鲁·休伯曼：

I'm going to start that tonight.

我今晚就要开始。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Because I wake up generally once per night to use the bathroom, and I do drink some fluids before I go to sleep.

因为我通常每晚醒来一次去卫生间，而且我在睡觉前会喝一些液体。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Mostly because I'm pretty thirsty at that time.

主要是因为当时我很渴。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

But I'm going to start sipping that water in the three hours heading into sleep.

但我会在入睡前的三个小时内开始喝水。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, so you can actually pay attention to is, to go back, this is actually, I love doing this stuff, but if you're waking up at night and you have a very dry mouth.

是的，所以你实际上可以注意的是，回去，这实际上是，我喜欢做这些事情，但是如果你在晚上醒来并且口干舌燥。

Andrew Huberman:

安德鲁·休伯曼：

Mm-hmm.

嗯嗯。

Not for me.

不适合我。

Dr. Andy Galpin:

安迪·加尔平博士：

All right.

好吧。

Because it can be one of two things.

因为它可能是两件事之一。

You might actually be dehydrated, and so then the mistake people make is they're like, "Man, my mouth is so dry.

你实际上可能脱水了，所以人们会犯的错误是，“伙计，我的嘴太干了。

I keep getting up to drink water at night." That makes you then pee too much.

我晚上总是起床喝水。”这会让你尿得太多。

What that also indicates is probably you're mouth breathing.

这也表明您可能正在用嘴呼吸。

So a lot of ways to fix people waking up and urinating too much at night is to tape your mouth and/or use a dilator over your nose.

因此，解决夜间醒来和排尿过多的问题的很多方法就是用胶带封住嘴巴和/或在鼻子上使用扩张器。

And then what happens is you don't feel like you have a dry mouth, so you don't get up to consume any extra water throughout the night.

然后发生的事情是你不会感觉口干，所以你整个晚上都不会起床喝任何额外的水。

So that actually reduces your fluid intake, so you don't have the problem of actually now having too much fluid to do it.

因此，这实际上减少了您的液体摄入量，因此您实际上不会遇到液体过多的问题。

And so it's another reason why mouth taping can really, really help.

这就是为什么嘴部贴带确实非常有帮助的另一个原因。

If you are having those issues, and/or snoring, those are not benign.

如果您有这些问题和/或打鼾，那么这些问题都不是良性的。

You really should get some work on those.

你确实应该在这些方面做一些工作。

You're not sleeping very well is the way I'll say it.

我就是这么说的，你睡得不太好。

It doesn't necessarily mean something life-threatening, but it's not a good thing.

这并不一定意味着危及生命，但也不是什么好事。

So you got to run kind of your triaging things back and forth.

所以你必须来回运行你的分类工作。

So if you're like, "I'm waking up to pee a lot, but my mouth isn't thirsty," okay, great.

所以，如果你说，“我经常醒来撒尿，但我的嘴并不渴，”好吧，很好。

Then you may actually have just a water consumption issue.

那么你实际上可能只是遇到了用水量问题。

If it is, "My mouth is dry, but I'm actually waking up and I'm having these large urinations," then you're not actually dehydrated, you're just breathing through your mouth.

如果是，“我的嘴很干，但我实际上正在醒来，而且我正在排尿”，那么你实际上并没有脱水，你只是通过嘴呼吸。

If you're waking up and your mouth is dry and there's not a lot of pee there, then you actually might actually legitimately be under-hydrated.

如果你醒来时口腔干燥且尿量不多，那么你实际上可能确实水分不足。

So a little bit of a game you can play there.

所以你可以在那里玩一些游戏。

Andrew Huberman:

安德鲁·休伯曼：

Well, that's super informative.

嗯，这信息非常丰富。

I think that the point alone that gulping a bunch of water all at once is going to cause you to need to excrete that water soon after is a really important point.

我认为，一次性吞下一大堆水会导致你需要很快排出这些水，这一点非常重要。

Also, for people that are going to, I don't know, give a talk, or you don't want to have to get up to use the restroom, you have to sit through a long meeting.

另外，对于那些要（我不知道）发表演讲的人，或者你不想起身去洗手间的人，你必须坐下来参加一场长时间的会议。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Clearly, I'm violating all these rules up until right now.

显然，到目前为止我违反了所有这些规则。

I sort of follow the seagull approach to consuming fluids, just in enormous volumes.

我有点像海鸥一样消耗液体，只是大量消耗。

I'm going to start sipping fluids instead.

我要开始喝液体。

What are some of the other rules of hydration?

补水的其他规则是什么？

Dr. Andy Galpin:

安迪·加尔平博士：

So you're going to wake up, you're going to start your day and start hydrated, so you're consuming a larger percentage of your water earlier in the day.

因此，您将醒来，开始新的一天并开始补充水分，因此您会在当天早些时候消耗较大比例的水。

Then you get all the performance-enhancing effects of water, and you don't have to worry about it compromising your sleep.

然后，您将获得水的所有增强表现的效果，并且不必担心它会影响您的睡眠。

So that's step number one.

这是第一步。

Also, now you're going to start your session closer to hydration.

另外，现在您将开始接近补水的训练。

All right, great.

好吧，太好了。

Number two, eat mostly real whole foods Why?

第二，主要吃真正的天然食品，为什么？

Interesting.

有趣的。

What you may or may not have thought about is a huge determinant of your hydration status is your food choices.

您可能考虑过或没有考虑过，食物的选择是决定您的水分状况的一个巨大决定因素。

If you look at different foods, for example, most fruit.

如果你观察不同的食物，例如大多数水果。

Watermelon.

西瓜。

Watermelon is like 95-plus percent water.

西瓜的 95% 以上都是水。

Fantastic source.

很棒的来源。

Also, by the way, since we're here, it is not extremely high in carbohydrate.

另外，顺便说一句，既然我们在这里，它的碳水化合物含量并不是很高。

It's not extremely high in sugar.

它的含糖量不是很高。

It is by percentage, but since it is almost exclusively water you're eating, it is not something that is extremely dangerous in terms of sugar.

它是按百分比计算的，但由于您吃的几乎都是水，因此就糖而言，它并不是极其危险的东西。

There alone, probably of all the things we've talked about in the six episodes, that comment right there will probably blow the internet to pieces, and I'll probably get hate mail for life for it, but-

仅凭这一点，可能在我们在六集中讨论的所有事情中，那里的评论可能会把互联网炸成碎片，我可能会因此而终生收到仇恨邮件，但是-

Andrew Huberman:

安德鲁·休伯曼：

From people throwing-

来自人们投掷的——

Dr. Andy Galpin:

安迪·加尔平博士：

Sugar, ah

糖啊

Andrew Huberman:

安德鲁·休伯曼：

...

water and throwing watermelons.

水和扔西瓜。

Yeah.

是的。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Yeah.

是的。

Dr. Andy Galpin:

安迪·加尔平博士：

Oh my gosh, it's fine.

哦天哪，没问题。

Andrew Huberman:

安德鲁·休伯曼：

Well, I don't think the point is that sugar is necessarily bad.

嗯，我不认为糖一定是坏事。

I think the point is that for most people, they're ingesting too much sugar.

我认为关键是对于大多数人来说，他们摄入了太多的糖。

Most people.

大多数人。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

And it's interesting.

这很有趣。

Oftentimes, the people who are justifying the ingestion of sugar are exactly the kind of people that should not ingest so much sugar.

通常，那些认为摄入糖是合理的人正是不应该摄入那么多糖的人。

So there's a little bit of a-

所以有一点-

Dr. Andy Galpin:

安迪·加尔平博士：

Well, it's-

嗯，这是——

Andrew Huberman:

安德鲁·休伯曼：

...

a user bias there

那里存在用户偏见

Dr. Andy Galpin:

安迪·加尔平博士：

...

the point here is if you're eating whole real food, this is now we're-

这里的重点是，如果你吃的是真正的食物，那么现在我们-

Andrew Huberman:

安德鲁·休伯曼：

Right

右

Dr. Andy Galpin:

安迪·加尔平博士：

...

kind of splitting hairs-

那种头发分叉的感觉——

Andrew Huberman:

安德鲁·休伯曼：

Right

右

Dr. Andy Galpin:

安迪·加尔平博士：

...

about these things.

关于这些事情。

So-

所以——

Andrew Huberman:

安德鲁·休伯曼：

Right.

对。

So morning hydration-

所以早上补水——

Dr. Andy Galpin:

安迪·加尔平博士：

Eat-

吃——

Andrew Huberman:

安德鲁·休伯曼：

Consume food

消耗食物

Dr. Andy Galpin:

安迪·加尔平博士：

...

eat whole real food.

吃真正的食物。

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Yep.

是的。

Dr. Andy Galpin:

安迪·加尔平博士：

Now, important point here.

现在，重要的一点在这里。

If you compare it to other foods, like actually meat is a very high percentage of fluid.

如果你将它与其他食物进行比较，实际上肉的液体比例非常高。

Depending on how well or long you've cooked it, you will reduce it.

根据你煮的程度或时间，你会减少它。

Remember you said earlier, over 70% water.

记住你之前说过，超过 70% 是水。

So if you're eating meat, you're getting actually a big chunk of water.

所以如果你吃肉，你实际上会摄入大量的水。

As you cook it, of course, you lose some of that.

当然，当你烹饪时，你会失去一些。

But meat can be like, I wouldn't call it a hydrating food item, but it is not as low as something like a biscuit, which can be actually 10% water.

但肉可以像，我不会称它为保湿食品，但它不像饼干那样低，实际上可以含有 10% 的水。

That's why it's dry and dense, which doesn't mean it's bad for you, but there.

这就是为什么它干燥而浓密，这并不意味着它对你有害，但确实如此。

If you're eating highly processed foods, almost by association, that means they've been dehydrated or partially.

如果您正在吃高度加工的食品，几乎是联想到的，这意味着它们已经脱水或部分脱水。

So you're just getting less total fluid intake.

所以你只是摄入的液体总量减少了。

In addition, they have also been highly salted in general.

此外，它们一般都经过高度腌制。

So now we're in this position where we're under-hydrated and highly salted.

所以现在我们处于水分不足且盐分含量高的境地。

Bad spot.

不好的地方。

If you now switch over to mostly, again, just mostly whole real food-ish, whatever that means to you, then your hydration is going to skyrocket.

如果你现在再次转向大部分是真正的食物，无论这对你意味着什么，那么你的水分将会飙升。

You're going to have a lot.

你将会拥有很多。

So you're eating a ton of food.

所以你吃了很多食物。

In fact, it should be a large percentage of the fluid intake you have actually should be coming from your food, and you shouldn't have to be smashing water bottles after water bottle all day.

事实上，你摄入的液体中很大一部分应该来自你的食物，而且你不应该整天不断地砸碎水瓶。

In that case, though, you do need to add salt back.

但在这种情况下，你确实需要加盐。

So we do see this a lot with people who try to make a transition from maybe a suboptimal nutritional lifestyle, and they give up a little bit of the processed food, and they come over, and they start having problems because they're not actually consuming enough salt.

因此，我们确实看到很多人试图从可能不太理想的营养生活方式过渡，他们放弃了一点加工食品，但他们过来了，他们开始遇到问题，因为他们实际上没有摄入足够的盐。

So add that back.

所以把它加回来。

Easy way to do that.

简单的方法就能做到这一点。

You can use electrolytes, and we could talk about those numbers if you want.

您可以使用电解质，如果您愿意，我们可以讨论这些数字。

If you just salt your food that you're making to taste, that's going to get most people in a pretty good spot.

如果你只是在你做的食物中加盐调味，那么大多数人都会处于一个很好的位置。

So start hydrated, consume hydrating foods.

所以开始补充水分，吃补水的食物。

Step number two.

第二步。

Step number three, you want to pre-hydrate.

第三步，你要预先补充水分。

If you know you're going to do a workout session, and it's going to be hot and long or one of those things, you want to look for that half a pound of per body weight of ounces.

如果您知道自己要进行一次锻炼，并且锻炼时间会很热、时间很长或其中之一，那么您需要寻找每体重半磅的盎司。

So that's the number we're looking for to start our hydration session.

这就是我们开始补水过程所需的数字。

We do that, we're pretty much taken care of.

我们这样做，我们就得到了很好的照顾。

And then, like I said, adjust depending on lifestyle, humidity, and other factors like that.

然后，就像我说的，根据生活方式、湿度和其他类似因素进行调整。

You can use what is called the WUT system, W-U-T.

您可以使用所谓的 WUT 系统，W-U-T。

I think Bob Kenefick has done a ton of research in this area.

我认为鲍勃·肯尼菲克在这个领域做了大量的研究。

If you want to read more, look up his research.

如果您想了解更多内容，请查看他的研究。

It is simply weight, urine, and thirst.

简单来说就是体重、尿液和口渴。

So in other words, check your body weight, look at your urine color, and gauge your thirst.

换句话说，检查你的体重，观察你的尿液颜色，并测量你的口渴程度。

And actually, you can use those three things, and those can significantly predict actual hydration status independent of actually measuring osmolality or anything like that.

实际上，您可以使用这三件事，它们可以显着预测实际的水合状态，而无需实际测量渗透压或类似的东西。

So those three metrics alone are a pretty good indicator of where you're at.

因此，仅这三个指标就可以很好地表明您所处的位置。

So you're going to have that normal amount of water, plus or minus.

因此，您将获得正常量的水，无论是加还是减。

If you miss that number for whatever reason, you get distracted, the number we typically tell people is something like 400 to 500 milliliters of water in the hour preceding the training.

如果你出于某种原因错过了这个数字，你就会分心，我们通常告诉人们的数字是训练前一小时内喝 400 到 500 毫升的水。

All right?

好的？

So that's like 13 to 20 ounces.

大约是 13 到 20 盎司。

So you know you're going to go work out at 3:00, it's 2:00, and you realize, "Oh, man, I have not drank much water today." You don't need to go smash tons and tons.

所以你知道你要在 3:00 去锻炼，现在是 2:00，你意识到，“哦，伙计，我今天没有喝太多水。”你不需要去粉碎成堆的东西。

Just look for something like that, call it a bottle of water, if you will.

只要寻找类似的东西，如果你愿意的话，可以称之为一瓶水。

If that's not enough, if you're in a really tough spot, you can do more like five to eight ounces, 15 or 20 minutes before exercise.

如果这还不够，如果你真的处于困境，你可以在运动前 15 或 20 分钟多喝 5 到 8 盎司。

You want to be really careful about drinking a bunch of water in the seconds before exercise because you're just going to feel a whole bunch of water bouncing up and down in your stomach, and nobody likes that.

在运动前几秒钟喝大量的水时要非常小心，因为你会感觉到一大堆水在你的胃里上下跳动，没有人喜欢这样。

So one to 300 milliliters, 15 or so, 20 minutes before.

所以一到300毫升，15个左右，20分钟前。

That assumes you're in this 185-pound range-ish.

假设您的体重在 185 磅左右。

Again, if you're talking people of much larger size, you may need to increase those values accordingly.

同样，如果您谈论的是体型更大的人，您可能需要相应地增加这些值。

If you do all that, then you use the Gallopant equation for your intra-workout hydration, and you're in a pretty good spot.

如果你做到了这一切，那么你就可以使用 Gallopant 方程来计算训练中的水分，并且你就处于一个非常好的位置。

What you want to consume in that is what I call sweat.

你想要消耗的东西就是我所说的汗水。

What I mean by that is you don't actually want to necessarily consume water only during a workout.

我的意思是，你实际上并不一定只想在锻炼期间才喝水。

You want to consume something that is isoosmotic to your blood.

你想吃一些与你的血液等渗的东西。

So something that is the same concentration that you've lost in your sweat.

所以，这与你在汗水中失去的浓度是一样的。

So if you've done a sweat test, you would then drink a fluid that is of the same osmolality.

因此，如果您进行了出汗测试，您就会喝具有相同重量克分子渗透压浓度的液体。

The short version of that, something in the neighborhood of 200 to 400 milligrams of sodium.

简而言之，钠含量约为 200 至 400 毫克。

Most electrolytes products are going to be something like that.

大多数电解质产品都是这样的。

Now, I know LMNT is 1,000 milligrams, and it's a lot higher, but most products now that you're going to find are 250 to 400 milligrams.

现在，我知道 LMNT 为 1,000 毫克，而且要高得多，但现在您将找到的大多数产品的含量为 250 至 400 毫克。

And they're typically in the two to maybe up to three to one sodium to potassium range.

它们的钠比钾含量通常在 2 到 3 到 1 之间。

Coconut water is actually cool.

椰子水其实很凉。

It's basically the opposite.

基本上是相反的。

Like a cup of coconut water, I think, has something like 200 milligrams of sodium, but like 600 milligrams of potassium.

我认为，就像一杯椰子水含有 200 毫克钠，但含有 600 毫克钾。

So total spoiler alert, but we'll use coconut water a lot for hydration, just add a little pinch of salt Because that'll bring the sodium way back up.

所以完全剧透警报，但我们会大量使用椰子水来补充水分，只需添加一点盐，因为这会使钠含量回升。

Andrew Huberman:

安德鲁·休伯曼：

Yeah, one note about sodium.

是的，关于钠的一个注释。

Obviously, people who have pre-hypertension or hypertension want to be careful with their sodium-

显然，患有高血压前期或高血压的人要小心钠的摄入。

Dr. Andy Galpin:

安迪·加尔平博士：

Of course

当然

Andrew Huberman:

安德鲁·休伯曼：

...

intake.

摄入量。

Anytime I've suggested that people might consider ingesting more sodium, you sort of it's like-

每当我建议人们考虑摄入更多的钠时，你都会说——

Dr. Andy Galpin:

安迪·加尔平博士：

Ah, yeah

啊，是啊

Andrew Huberman:

安德鲁·休伯曼：

...

it's like putting a target on your back, and yet the data are pretty good, showing that if people are not getting enough sodium, their mental clarity, their focus, their mental stamina, their physical stamina really suffers.

这就像在你的背上放了一个靶子，但数据相当不错，表明如果人们没有摄入足够的钠，他们的思维清晰度、注意力、精神耐力、体力都会受到影响。

And then people argue, well, most of us are getting too much salt.

然后人们争论说，我们大多数人都摄入了过多的盐。

That often is true for people that are eating a lot of processed foods.

对于吃大量加工食品的人来说通常是这样。

Dr. Andy Galpin:

安迪·加尔平博士：

And not training.

而且不训练。

Andrew Huberman:

安德鲁·休伯曼：

And not training.

而且不训练。

But for many people who are already sort of health-conscious, who are training, they're largely consuming or, I should say they're consuming largely non-processed or minimally processed foods, and especially for folks who are not ingesting many carbohydrates and are consuming caffeine.

但对于许多已经具有健康意识、正在进行训练的人来说，他们大量食用，或者我应该说，他们大量食用未加工或最低限度加工的食品，特别是对于那些不摄入大量碳水化合物但摄入咖啡因的人来说。

Dr. Andy Galpin:

安迪·加尔平博士：

Totally.

完全可以。

Andrew Huberman:

安德鲁·休伯曼：

A lot of people don't know that carbohydrates hold water.

很多人不知道碳水化合物可以储存水分。

And that makes it sound bad.

这听起来很糟糕。

It's not necessarily that you're going to get subcutaneous swelling of your body.

您的身体不一定会出现皮下肿胀。

Dr. Andy Galpin:

安迪·加尔平博士：

No, it's recovery.

不，是恢复。

Andrew Huberman:

安德鲁·休伯曼：

It's bringing water into your system, and it holds water, so when you drop carbohydrates, starches in particular, you urinate a lot more, and when you drink caffeine, you also urinate a lot more, as you pointed out earlier.

它将水带入你的系统，并保持水分，所以当你减少碳水化合物，特别是淀粉时，你会排尿更多，而当你喝咖啡因时，你也会排尿更多，正如你之前指出的。

So you start combining a few things, like slightly lower carbohydrate or low carbohydrate, eating really, quote-unquote, clean.

所以你开始结合一些东西，比如稍微降低碳水化合物或低碳水化合物，真正吃，引用不引用，干净。

You're not getting a lot of salt in your food, and drinking caffeine, and then exercising, and then pretty soon those numbers that come along with a gram of sodium in your electrolyte drink are not all that outrageous.

你不会在食物中摄入大量盐，喝咖啡因，然后锻炼身体，然后很快电解质饮料中每克钠的含量就不再那么离谱了。

And what you find is people feel much, much better when they're getting enough sodium.

你会发现，当人们摄入足够的钠时，他们会感觉好多了。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

And of course, I should say that there's no reason why someone has to ingest a supplement like LMNT or something.

当然，我应该说，没有理由有人必须摄入 LMNT 之类的补充剂。

There are plenty of other ways to bring sodium into your system.

还有很多其他方法可以将钠带入您的系统。

You can use a pinch of pink salt or Himalayan salt or sea salt or even just table salt-

你可以使用一小撮粉红盐或喜马拉雅盐或海盐，甚至只是食盐 -

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

in water, or just making sure that you're salting your food enough.

在水中，或者只是确保你给食物加了足够的盐。

And I think that there, too, salt appetite and salt taste is a pretty good guide.

我认为盐的食欲和盐的味道也是一个很好的指导。

If you taste something and it tastes really salty to you, that's an indication that either it's really salty or your salt stores are kind of tapped off.

如果你尝到某种东西，并且感觉它真的很咸，则表明它要么真的很咸，要么你的盐储存已经耗尽。

You're okay.

你没事吧。

Whereas if you're craving salt and you're thinking, "Gosh, I really want to put salt on this already salty thing," not necessarily, but oftentimes that means that you are salt deficient.

然而，如果你想吃盐，你会想，“天哪，我真的想在这个已经很咸的东西上加盐”，这不一定，但通常这意味着你缺盐。

So salt appetite is a pretty hardwired set of neural circuits and hormones, and I think we would all be wise to learn to tap into our kind of intuition about salt intake, but of course also to measure your blood pressure, et cetera.

因此，盐的食欲是一组非常硬性的神经回路和激素，我认为我们都应该明智地学习利用我们对盐摄入量的直觉，当然也可以测量你的血压等。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, of course.

是的，当然。

If you think you have some sort of contraindication there, then work with a medical specialist, without question.

如果您认为自己有某种禁忌症，请毫无疑问地与医学专家合作。

Those situations you laid out, though, are very real.

不过，你列出的那些情况是非常真实的。

A lot of people are living like that, and so it's important for those folks to understand if you are going through symptoms, fatigue, lack of focus, cognitive function, performance isn't there, then hey, you may be under-salted.

很多人都是这样生活的，所以对于那些人来说，了解你是否正在经历症状、疲劳、注意力不集中、认知功能、表现不存在是很重要的，那么嘿，你可能是盐分不足。

And again, actually, a good amount of blood chemistry work can unravel that a lot, and it can sort of tell you if you're running out of whack.

再说一次，实际上，大量的血液化学工作可以解决很多问题，并且它可以告诉您是否已经不正常了。

There are a number of folks who are extremely sensitive to sodium in terms of health risk, and that is a real thing.

从健康风险角度来看，有很多人对钠极其敏感，这是真实存在的。

Again, work with your individual folks on that.

再次，与你的个人一起努力。

I don't work with anyone for disease treatment or management at all.

我根本不与任何人合作进行疾病治疗或管理。

I've said that probably four times.

这句话我大概已经说过四次了。

I'll say it six more times.

我还要再说六遍。

I only take people who are healthy and try to make them perform at their best possible level.

我只招收健康的人，并尽力让他们发挥出最佳水平。

So it's actually funny you mention that because I was going to give people my recommendation for sodium intake in general throughout the day, and then I decided I'm not going to say that because all it's going to do is make all the rest of the people who weren't going to come after me for the watermelon comment come after me for that, so I'll save that number.

所以你提到这一点实际上很有趣，因为我本来打算向人们提供全天钠摄入量的建议，然后我决定不这么说，因为它要做的就是让所有其他不会因为西瓜评论而追随我的人来追随我，所以我会保存这个数字。

Andrew Huberman:

安德鲁·休伯曼：

Well, by the end of today's episode, the goal is that everyone's coming after you, but also that- ...

好吧，到今天这一集结束时，目标是每个人都在追随你，但还有——......

everyone has learned something of value.

每个人都学到了一些有价值的东西。

You've already given us tremendous insights and actionable information on creatine and hydration.

您已经为我们提供了有关肌酸和水合的丰富见解和可操作的信息。

And along those lines, I'd love for you to tell us about some of the things that we can do with supplementation in order to enhance training by taking certain things before we train.

沿着这些思路，我希望您能告诉我们一些我们可以通过补充品做的事情，以便通过在训练前服用某些东西来加强训练。

And I also have the question of how long before training should we start thinking about supplying nutrients and supplements for the training session?

我还有一个问题，训练前多久我们应该开始考虑为训练提供营养和补充？

Dr. Andy Galpin:

安迪·加尔平博士：

I'm not sure I actually finished my fiber.

我不确定我是否真的完成了我的纤维。

Maybe I wasn't clear enough about the last one, so I just want to tie that bow, and then we'll go on to your next one.

也许我对上一个还不够清楚，所以我只想系上蝴蝶结，然后我们再继续你的下一个。

Andrew Huberman:

安德鲁·休伯曼：

Apologies.

抱歉。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, no, it was probably my fault.

是的，不，这可能是我的错。

So in addition to the Gallup equation in terms of amount I recommended a roughly three to one sodium to potassium recommendation, and I gave you some rough numbers for things like that.

因此，除了盖洛普方程中的含量外，我还推荐了大约三比一的钠与钾的推荐值，并且我给了您一些类似的粗略数字。

I actually, in all honesty, use probably six to 10 different electrolyte companies, depending on the situation.

事实上，老实说，我可能使用六到十家不同的电解液公司，具体取决于情况。

Some of them are really good.

其中一些确实很好。

In the case, again, like LMNT, what's nice about that is there's no carbohydrate.

再说一次，就像 LMNT 一样，它的优点是不含碳水化合物。

However, the downside is there's no carbohydrate.

然而，缺点是没有碳水化合物。

So sometimes I want carbohydrates in the training because, as you mentioned, there's significant evidence going back actually several decades on the benefit of carbohydrate during exercise.

因此，有时我希望在训练中摄入碳水化合物，因为正如您所提到的，实际上几十年前就有大量证据表明碳水化合物在运动中的益处。

So if you're in a situation where you're trying to, again, maximize actual exercise performance, especially if it is either long duration, so more than two hours, or extremely high intensity, and this has to be well north of 100% of your VO2 max.

因此，如果您再次尝试最大限度地提高实际运动表现，尤其是持续时间较长（超过两个小时）或极高强度的情况，则这必须远高于最大摄氧量的 100%。

In that situation, as we talked about in the endurance episode, you can actually start having a decrement in performance because of a drop of muscle glycogen.

在这种情况下，正如我们在耐力训练中讨论的那样，您实际上可能会因为肌糖原下降而开始表现下降。

Liver glycogen can start coming down.

肝糖原可能开始下降。

If that's the case, augmenting with the carbohydrates during the training, then it's going to enhance performance.

如果是这样的话，在训练期间增加碳水化合物，那么就会提高表现。

It's going to do what we call spare the liver, and it's going to keep my second rule of my four, which is maintain glucose ingestion.

它将起到我们所说的保护肝脏的作用，并且它将遵守我的四个规则中的第二个，即保持葡萄糖的摄入。

It's going to keep that going.

它将继续下去。

In general, what you're going to find is the number is like a 5% to 9% glucose concentration in your fluid, which turns out to be exactly the number that most sports drinks have, as well as I think that's pretty much exactly what coconut water is.

一般来说，你会发现这个数字就像你液体中的 5% 到 9% 葡萄糖浓度一样，这正是大多数运动饮料所具有的数字，而且我认为这与椰子水几乎完全相同。

The downside of sports drinks, since we're here, is they actually tend to be under-salted, and so they don't provide enough of them.

既然我们在这里，运动饮料的缺点是它们实际上往往含盐量不足，因此它们不能提供足够的盐。

If you look at the numbers, they're going to say something like 60 to 100 grams of carbohydrate per hour ...

如果你看一下数字，他们会说每小时 60 到 100 克碳水化合物……

is the target.

是目标。

And now if you're using the Gallophon equation and you're splitting that up into 15-minute intervals, it's something, again, like 20 or so grams of carbs per 15 to 20 minutes if you're doing, again, an hour-long plus training bout.

现在，如果您使用加洛芬方程并将其分成 15 分钟的间隔，则再次，如果您正在进行长达一小时的训练，则每 15 至 20 分钟需要 20 克左右的碳水化合物。

So admittedly, 100 grams is a bit much for some folks, depending on your size.

因此，无可否认，100 克对于某些人来说有点多，具体取决于您的体型。

So I would recommend starting in that 60-gram or so range.

所以我建议从 60 克左右的范围开始。

Again, per hour total is what you want to get to, and only in the situation in which muscle glycogen depletion is becoming a limiting factor to performance.

同样，每小时总量是您想要达到的目标，并且只有在肌糖原消耗成为性能限制因素的情况下。

So the other benefit of that is, as you mentioned, that actually drives water into the cell, and so you're going to be in that nice sweet spot of you're actually keeping glucose going, which is going to enhance performance, and you're helping hydration at the same time.

因此，正如您提到的，这样做的另一个好处是，它实际上将水驱入细胞，因此您将处于最佳状态，实际上可以保持葡萄糖的流动，这将提高性能，同时您还可以帮助补充水分。

So the other little part that's important to pay attention to here is the type of carbohydrate matters.

因此，这里需要注意的另一小部分是碳水化合物的类型。

So you can use actually a whole combination of things called resistant starches, which I will use for long bouts of exercise.

所以你实际上可以使用抗性淀粉的整个组合，我将用它来进行长时间的锻炼。

But in the middle of the workout, you're going to want to focus on glucose and fructose, mostly glucose.

但在锻炼过程中，您需要关注葡萄糖和果糖，主要是葡萄糖。

Typically, at least a two or three-to-one ratio of glucose to fructose.

通常，葡萄糖与果糖的比例至少为二比三或三比一。

And the reason is those actually get into tissue through separate transporters.

原因是它们实际上是通过单独的转运蛋白进入组织的。

And so what happens is once the glucose transporters get full, you can't bring anything else in.

因此，一旦葡萄糖转运蛋白满了，你就无法再输入任何其他东西了。

However, since fructose comes in a separate route, you can maximize total carbohydrate intake by using two different unique forms.

然而，由于果糖以单独的途径进入，因此您可以通过使用两种不同的独特形式来最大限度地提高碳水化合物的总摄入量。

There's a lot of ways you can do this, but this is where the Momentous Fuel product specifically has that exactly in it.

有很多方法可以做到这一点，但这正是 Momentous Fuel 产品的独特之处。

So it's fantastic.

所以这太棒了。

You can use food, no problem.

你可以用食物，没问题。

You can use a combination of things like honey and different easily absorbable and usable and things that you can actually maybe put in a drink to get away with.

您可以使用蜂蜜等其他易于吸收和使用的物质的组合，以及实际上可以放入饮料中的物质。

So there's lots of routes for it.

所以它有很多路线。

But you want to look in that sort of combination of 5% to 9%, roughly, glucose for there.

但你想看看大约 5% 到 9% 的葡萄糖组合。

So you do need to train your gut, so do not do anything ...

所以你确实需要训练你的直觉，所以不要做任何事情......

And as a generally a good rule, do not do anything in your competition that you've never done in practice.

一般来说，一条好的规则是，不要在比赛中做任何你在实践中从未做过的事情。

So try these food items, try these amounts, the carbohydrate numbers, try the sodium numbers, try the total amount of water.

因此，尝试这些食物，尝试这些含量，碳水化合物含量，尝试钠含量，尝试水的总量。

Start low.

从低开始。

You can always increase.

你总是可以增加。

What you don't want to do is have to run out during the middle of your spin class and sprint to the bathroom and hope nobody's in your way.

你不想做的就是在动感单车课中途跑出去，冲进浴室，希望没有人挡住你的路。

Which in the lab, we've seen, we'll just say accidents like that occur more than once.

在实验室中，我们已经看到，我们只会说类似的事故发生了不止一次。

So, just be careful of your stomach.

所以，平时要注意保护好自己的胃。

Andrew Huberman:

安德鲁·休伯曼：

I'd like to take a brief break to acknowledge our sponsor, InsideTracker.

我想稍微休息一下，以感谢我们的赞助商 InsideTracker。

InsideTracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you reach your health goals.

InsideTracker 是一个个性化营养平台，可分析您的血液和 DNA 数据，帮助您更好地了解您的身体并帮助您实现健康目标。

I've long been a believer in getting regular blood work done for the simple reason that many of the factors that impact your immediate and long-term health and wellbeing can only be analyzed from a quality blood test.

长期以来，我一直坚信定期进行血液检查，原因很简单，影响您当前和长期健康和福祉的许多因素只能通过高质量的血液测试来分析。

One issue with a lot of blood tests and DNA tests out there, however, is that you get information back about various levels of lipids and hormones and metabolic factors, et cetera, but you don't know what to do with that information.

然而，大量血液测试和 DNA 测试的一个问题是，你会得到有关不同水平的脂质、激素和代谢因素等的信息，但你不知道如何处理这些信息。

InsideTracker makes knowing what to do with all that information exceedingly easy.

InsideTracker 使了解如何处理所有这些信息变得非常容易。

They have a personalized platform that lets you see what your specific numbers are, of course, but then also what sorts of behavioral dos and don'ts, what sorts of nutritional changes, what sorts of supplementation would allow you to bring those levels into the ranges that are optimal for you.

当然，他们有一个个性化的平台，可以让你看到你的具体数字是多少，还有哪些行为该做、不该做、什么样的营养变化、什么样的补充剂可以让你将这些水平调整到最适合你的范围。

If you'd like to try InsideTracker, you can visit insidetracker.com/huberman to get 20% off any of InsideTracker's plans.

如果您想尝试 InsideTracker，可以访问 insidetracker.com/huberman，享受任何 InsideTracker 计划 20% 的折扣。

Again, that's insidetracker.com/huberman to get 20% off.

同样，在 insidetracker.com/huberman 上可以获得 20% 的折扣。

I realize I jumped the gun a little bit asking about supplementation for before, during, and after a workout, because what I neglected to ask about was training in the fasted state.

我意识到我有点操之过急，询问锻炼前、锻炼期间和锻炼后的补充问题，因为我忽略了询问在禁食状态下的训练。

This is something that we talked about in an earlier episode, but I think it's worth highlighting now.

这是我们在前一集中讨论过的内容，但我认为现在值得强调。

Sometimes the best way to supplement if you will, a workout or pre-workout is ingesting nothing.

有时，如果你愿意的话，最好的补充方法是在锻炼或锻炼前不摄入任何东西。

I'm one of these people.

我就是这些人中的一员。

I actually prefer to do my weight training somewhere between 7:00 and 8:00 a.m.

事实上，我更喜欢在上午 7:00 到 8:00 之间进行重量训练。

each morning.

每天早上。

Sometimes a little earlier, sometimes a little bit later.

有时早一点，有时晚一点。

I drink fluids, water, and I do ingest caffeine prior to those training days.

在训练前我会喝液体、水，还会摄入咖啡因。

On days when I don't train, I do, as I often recommend people do, delay my caffeine intake 90 to 120 minutes after waking.

在我不训练的日子里，我会像我经常建议人们做的那样，将咖啡因的摄入量推迟到起床后 90 到 120 分钟。

But in any event, it's water and caffeine, yerba mate or coffee or some sort of stimulant for weight training workouts, and generally not for cardiovascular training workouts, although sometimes yes.

但无论如何，它是水和咖啡因、巴拉圭茶或咖啡或某种用于重量训练的兴奋剂，通常不用于心血管训练，尽管有时是的。

So I'm training fasted.

所以我空腹训练。

That said, I'm ingesting carbohydrate the night before to make sure that I have glycogen stores that are topped off.

也就是说，我在前一天晚上摄入碳水化合物，以确保我的糖原储备充足。

And so it's fasted, but with that caveat.

所以它是禁食的，但有一个警告。

What are your thoughts on training fasted?

您对禁食训练有何看法？

And what I just described is fasted overnight, but some people are training in the afternoon, and they may opt to not eat anything in the two to four hours prior to training or maybe even longer.

而且我刚才说的是隔夜禁食，但是有些人下午训练，他们可能会选择在训练前两到四个小时甚至更长时间不吃任何东西。

I personally find that caffeine hits my system a lot better when I'm fasted.

我个人发现，当我禁食时，咖啡因对我的系统的影响会更好。

Better meaning it just seems to have more of a potent effect.

更好的意思是它似乎有更有效的效果。

There are some reasons for that.

这是有一些原因的。

And of course, we dissuade people from ingesting caffeine too late in the day because it'll disrupt sleep.

当然，我们不鼓励人们在一天中太晚摄入咖啡因，因为它会扰乱睡眠。

So I'm not saying fast for three hours, then drink caffeine, but who knows?

所以我并不是说禁食三个小时，然后喝咖啡因，但谁知道呢？

Maybe that's in your protocol.

也许这在你的协议中。

The simple version of this question is, what are your thoughts on training fasted?

这个问题的简单版本是，您对禁食训练有何看法？

And if people are going to train fasted, how should they modulate their fluid intake, if at all?

如果人们要禁食训练，他们应该如何调节液体摄入量（如果有的话）？

Dr. Andy Galpin:

安迪·加尔平博士：

What happens with exercise?

运动会发生什么？

In the endurance and metabolism episode, we walked through the fact that no matter what you're using for fuel, carbohydrates or fat or even other potential sources, the end product of all of those is ATP, CO2, and water, right?

在耐力和新陈代谢这一集中，我们了解了这样一个事实：无论您使用什么作为燃料、碳水化合物或脂肪，甚至其他潜在来源，所有这些的最终产品都是 ATP、CO2 和水，对吗？

So you're trying to make ATP.

所以你正在努力制造 ATP。

That is the fuel for exercise.

那是运动的燃料。

Now, ATP is adenosine triphosphate, so one, two, three phosphates on top of an adenosine.

现在，ATP 是三磷酸腺苷，因此腺苷上有一个、两个、三个磷酸盐。

Well, what you may have not put together is if you Hydrolyze ATP and you break off one of those phosphates, you now have ADP.

好吧，你可能没有放在一起的是，如果你水解 ATP 并分解其中一种磷酸盐，你现在就得到了 ADP。

If you do it again, you have AMP, adenosine monophosphate.

如果你再做一次，你就会得到 AMP，即单磷酸腺苷。

If you do it one more time, now you just have adenosine.

如果你再做一次，现在你只剩下腺苷了。

And if you have then, therefore, run through a lot of exercise, burned a lot of energy, you have increased the amount of adenosine that's floating around.

因此，如果你进行了大量的锻炼，消耗了大量的能量，你就会增加漂浮在周围的腺苷的数量。

Now, if you have a high concentration of adenosine, what's that going to make you want to do?

现在，如果你体内的腺苷浓度很高，你会想做什么呢？

That's going to bind to certain receptors, and when we know when those receptors get bound to, you fall-

它会与某些受体结合，当我们知道这些受体何时结合时，你就会——

Andrew Huberman:

安德鲁·休伯曼：

Asleep

睡着了

Dr. Andy Galpin:

安迪·加尔平博士：

Bingo.

宾果游戏。

Caffeine will competitively bind to those receptors.

咖啡因将竞争性地与这些受体结合。

Therefore, that's why caffeine stops you from feeling like you want to go to sleep.

因此，这就是为什么咖啡因会阻止你想要睡觉。

Right?

正确的？

So we have a very clear relationship between exercise fuel.

所以我们在运动燃料之间有一个非常明确的关系。

In fact, if you look at the literature, there's a pretty clear relationship between the more caloric expenditure in different sports and the higher amount of hours needed for sleep.

事实上，如果你看一下文献，就会发现不同运动中更多的热量消耗和更长的睡眠时间之间存在非常明显的关系。

So there is a nice tie between how hard you're exercising, how much energy you're burning, how much you need to sleep, stimulants, which brings us all the way back to your question of fueling.

因此，你的锻炼强度、你燃烧的能量、你需要的睡眠时间、兴奋剂之间存在着很好的联系，这让我们回到了补充能量的问题。

So do I need to fuel prior to my exercise bout?

那么我在锻炼之前需要补充能量吗？

If you're going to be limited in your exercise bout by fuel, then fueling is necessary one way or the other.

如果你的运动量会受到能量的限制，那么以某种方式补充能量是必要的。

If it is a type of training that is not, then it's not going to matter.

如果这是一种并非如此的培训，那就没有关系了。

And so the examples we gave, if you're going to go do a 30-second bout of maximal exertion and you're going to do it one time, you don't need to worry about fueling at all.

因此，我们给出的例子是，如果您打算进行 30 秒的最大强度训练，并且只做一次，那么您根本不需要担心补充能量的问题。

Andrew Huberman:

安德鲁·休伯曼：

We're eating within your workout because it's only 30 seconds.

我们会在您的锻炼期间进食，因为只有 30 秒。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, you get 30 seconds.

是的，你有 30 秒的时间。

You don't need to worry about hydration post-exercise.

您无需担心运动后的补水问题。

You don't need to worry about recovery.

您无需担心恢复情况。

Total energy expenditure was nothing.

总能量消耗不算什么。

If you're going to go practice, you're going to go to the driving range and practice your golf swing, you don't need to worry about it.

如果你要去练习，你要去练习场练习你的高尔夫挥杆，你不需要担心。

The total amount of energy expenditure is just not high.

能量消耗总量并不高。

In fact, in that case, you might want to keep it somewhat low because you want to keep blood glucose fairly even, and you don't want to bring it into the system.

事实上，在这种情况下，您可能希望将其保持在较低水平，因为您希望保持血糖相当均匀，并且不想将其带入系统。

You certainly wouldn't want to use stimulants, right?

你肯定不想使用兴奋剂，对吧？

Because you may get over-exertion inside.

因为你可能会在里面过度劳累。

In all of these things, we probably should've started off our conversation with this.

在所有这些事情中，我们可能应该从这个开始我们的对话。

In terms of macronutrients, the total amount throughout the day is more important generally than the timing of them.

就大量营养素而言，一天中的总量通常比摄入的时间更重要。

Which is why you can do things like have a bunch of carbohydrate at night, not eat the next morning, and lift and be just fine.

这就是为什么你可以做一些事情，比如晚上吃一些碳水化合物，第二天早上不吃东西，举重就可以了。

It doesn't matter that you didn't have them in a few hours before.

即使您在几个小时前没有收到它们也没关系。

Your muscle glycogen is topped off.

您的肌糖原已达到顶峰。

Your liver's glycogen is topped off.

您的肝脏糖原已满。

You're absolutely fine.

你绝对没问题。

You have plenty of fuel.

你有充足的燃料。

Even if you were to wait a few more hours, in fact, even if you were to do conditioning, you're probably fine.

事实上，即使你要再等几个小时，即使你要进行调节，你也可能没问题。

I have plenty of athletes that prefer to do many of their training sessions fast in the morning for personal reasons, not because it enhances performance, but if it doesn't enhance or harm it, then, and it's a personal preference thing, fine.

我有很多运动员出于个人原因喜欢在早上快速进行许多训练，不是因为它可以提高表现，而是如果它不会提高或损害表现，那么，这是个人喜好的事情，很好。

If you're going to go do a session, though, where you're going to be really concerned with muscle glycogen depletion, and again, you can go back that episode to learn of different types, when those thresholds hits and what you should worry about, then the fueling would be important.

不过，如果你要去参加一个课程，在那里你会真正关心肌糖原的消耗，那么你可以回到那一集来了解不同的类型，当这些阈值达到时以及你应该担心什么，那么补充能量就很重要。

You would either need to have something before the session or consume it during the session.

您要么需要在会议之前吃点东西，要么在会议期间消耗它。

So one of the other things we'd like to say here is recovery starts during the previous workout, right?

所以我们在这里想说的另一件事是恢复是在上次锻炼期间开始的，对吗？

So if you're working out right now and you optimize nutrition right now, even if you don't necessarily need it for the current workout, if you can get ahead on recovery, then you're going to be fine the next day.

因此，如果您现在正在锻炼，并且现在就优化营养，即使您当前的锻炼不一定需要它，但如果您能够提前恢复，那么第二天就会很好。

And the differentiation here between carbohydrate and protein is important.

碳水化合物和蛋白质之间的区别很重要。

So the total amount of protein you ingest throughout the day is probably a bigger determinant for things like muscle growth than the timing.

因此，一天中摄入的蛋白质总量可能比时间更能决定肌肉生长等因素。

So the post-exercise anabolic window, it doesn't necessarily matter.

因此，运动后的合成代谢窗口并不一定重要。

Carbohydrate is different.

碳水化合物则不同。

The timing of that does matter.

时机确实很重要。

It needs to be around and available so you can maximize both hydration and muscle glycogen resynthesis, which is restoring the muscle glycogen you burn during exercise.

它需要存在并可用，这样您就可以最大限度地提高水合作用和肌糖原再合成，从而恢复运动过程中燃烧的肌糖原。

I also work with athletes that train multiple times a day.

我还与每天训练多次的运动员一起工作。

So in those particular cases, recovery window is half what you normally have.

因此，在这些特殊情况下，恢复窗口是正常情况下的一半。

So if you're in a situation where you have two or three days before you work out again, you don't need to worry about getting carbohydrate in before, during, or after.

因此，如果您有两到三天的时间才能再次锻炼，则无需担心在锻炼前、锻炼期间或锻炼后摄入碳水化合物的问题。

Because by the time you go to train again, you will have restored your muscle glycogen levels easily.

因为当你再次去训练时，你的肌糖原水平就会很容易恢复。

However, if you're training every day or twice in a day, then the timing of carbohydrate really starts to matter.

然而，如果您每天训练或一天训练两次，那么摄入碳水化合物的时间就真的开始变得重要了。

And in that case, I see no reason to not ingest those nutrients either before, during, or after.

在这种情况下，我认为没有理由不在之前、期间或之后摄入这些营养物质。

You don't need to necessarily do it, but you can.

您不一定需要这样做，但您可以这样做。

The general rule of thumb I give is something like this.

我给出的一般经验法则是这样的。

If you're doing something where you're trying to really work hard, whether this is hypertrophy training or a lot of endurance, energy expenditure is going to be high, potential muscle damage is high, and/or energy utilization is high.

如果你正在做一些你想要真正努力工作的事情，无论是增肌训练还是大量耐力训练，能量消耗都会很高，潜在的肌肉损伤会很高，和/或能量利用率很高。

What you want to look for is a number, something in the area of half a gram of carbohydrate per pound of body weight.

你想要寻找的是一个数字，大约是每磅体重半克碳水化合物。

So you weigh 200 pounds, you want to make sure that either pre, mid, or post, or total, you bring in 100 grams of carbohydrate.

例如，您的体重为 200 磅，您需要确保在饭前、饭中、饭后或总共摄入 100 克碳水化合物。

It's just a very rough number to start.

这只是一个非常粗略的数字。

Protein is about half of that, so it's about a quarter of your body weight, right?

蛋白质大约是其中的一半，所以大约是你体重的四分之一，对吗？

So those numbers would be if you're 200 pounds, make sure you have 100 grams of carbs and 50 grams of protein.

所以这些数字是，如果你体重 200 磅，请确保你有 100 克碳水化合物和 50 克蛋白质。

And again, it doesn't necessarily have to be before or during or after, and you'll be in a good spot.

再说一次，它不一定是在之前、期间或之后，而且你会处于一个好的位置。

All you need to do then is alter, well, what I do, I should say, is alter the amount of carbohydrate based on energy expenditure.

那么你需要做的就是改变，嗯，我所做的，我应该说，是根据能量消耗改变碳水化合物的量。

So a lower energy and easier workout, instead of having 100 grams of carbs, I might tack that down to 75 or even 50 and be at a one-to-one carb-protein ratio.

因此，较低的能量和更轻松的锻炼，我可能会将碳水化合物减少到 75 甚至 50，而不是摄入 100 克碳水化合物，并且碳水化合物与蛋白质的比例为一比一。

If it was even harder, more sun, hotter outside, more fluid loss, I might go from 100 grams of carbs up to 150 or 200 and get closer to a three-to-one or four-to-one carbohydrate-to-protein ratio.

如果天气更艰苦，阳光更多，外面更热，水分流失更多，我可能会从 100 克碳水化合物增加到 150 或 200 克，并接近三比一或四比一的碳水化合物与蛋白质的比例。

So those are the numbers that I generally go by.

这些是我通常使用的数字。

Andrew Huberman:

安德鲁·休伯曼：

Well, as I take a sip of my double espresso Americano Here, I'd love for you to tell us about stimulants

好吧，当我抿了一口双份美式浓缩咖啡时，我希望你能告诉我们有关兴奋剂的信息

Dr. Andy Galpin:

安迪·加尔平博士：

Sure.

当然。

There's no shortage of these in most of our lives.

我们的大部分生活中都不缺少这些。

And of course, you can cover the health benefits of it later.

当然，您可以稍后再介绍它的健康益处。

Maybe you have an episode.

也许你有一个情节。

Andrew Huberman:

安德鲁·休伯曼：

Yes, we have an episode on caffeine.

是的，我们有一集关于咖啡因的节目。

Dr. Andy Galpin:

安迪·加尔平博士：

Oh.

哦。

Andrew Huberman:

安德鲁·休伯曼：

And it does have certain health benefits, although one has to use caffeine correctly-

尽管人们必须正确使用咖啡因，但它确实对健康有一定的好处——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

in order to derive those.

为了得出这些。

Dr. Andy Galpin:

安迪·加尔平博士：

Right.

对。

Andrew Huberman:

安德鲁·休伯曼：

Yeah.

是的。

Dr. Andy Galpin:

安迪·加尔平博士：

So there's caffeine is the easy one to start with, and we won't belabor the point here.

所以咖啡因是最容易入手的，我们不会在这里详细说明这一点。

The evidence is strong.

证据是有力的。

It has an ergogenic effect.

它具有增强作用。

You can take it at whatever dosage is reasonable for you.

您可以按照对您来说合理的剂量服用。

Of course, there is a bit of a learning curve there, such that obviously the more you take it, the more you need to take.

当然，那里有一个学习曲线，显然你接受的越多，你需要接受的就越多。

Even though there's actually some recent evidence showing even folks who are acclimated to it will still see an ergogenic benefit, even though if they don't feel a big boost of it.

尽管实际上有一些最近的证据表明，即使是已经习惯了它的人仍然会看到它的强效益处，即使他们没有感觉到它的巨大促进作用。

So typically, that takes 30 to 45 minutes or so, but it's highly dependent upon the person.

通常，这需要 30 到 45 分钟左右，但这在很大程度上取决于个人。

So some people can smell coffee and immediately feel better, and that's probably working actually through a different mechanism of anticipation.

因此，有些人闻到咖啡的味道后会立即感觉好一些，这实际上可能是通过一种不同的预期机制发挥作用的。

But you can take it there.

但你可以把它带到那里。

The half-life of it is four to six hours or something like that.

它的半衰期是四到六个小时或类似的时间。

It can totally depends on the person, so don't let it ruin your sleep.

这完全取决于个人，所以不要让它破坏你的睡眠。

But if you take it prior to performance, it has a noticeable effect on particularly endurance.

但如果你在比赛前服用它，它会对耐力产生显着的影响。

Maximum strength, maybe less, well, quite clearly less so.

最大力量，也许更少，嗯，很明显更少。

In fact, the data are mixed there on whether it actually it does anything for peak strength, although I think most people would suggest that you're going to take it prior to trying to truly lift as high as trying to lift a one-repetition max or similar.

事实上，关于它是否真的对峰值力量有任何作用，数据是混杂的，尽管我认为大多数人会建议你在尝试真正举起单次最大重量或类似的高度之前先服用它。

But most of the documented effects are on the endurance-based activities.

但大多数记录的影响都是针对基于耐力的活动。

Andrew Huberman:

安德鲁·休伯曼：

Yes.

是的。

So my read of the literature, in terms of performance-enhancing effects of caffeine are that one to three milligrams, I want to make sure the people hear the units correctly before- ...

因此，我读到的文献显示，咖啡因对提高成绩的作用是一到三毫克，我想确保人们在之前正确地听到这些单位……

people blitz themselves out with that caffeine.

人们用咖啡因来提神醒脑。

One to three milligrams per kilogram of body weight about 30 minutes prior to exercise has a definite performance-enhancing effect.

运动前约 30 分钟每公斤体重 1 至 3 毫克，具有明确的提高成绩的效果。

It also has a definite mental performance-enhancing effect, especially when people who are regular caffeine users have abstained from caffeine for anywhere from two to 15 days, and that's an extremely rare circumstance.

它还具有明显的增强精神表现的作用，特别是当经常摄入咖啡因的人已经戒掉咖啡因两到十五天时，这是一种极其罕见的情况。

Dr. Andy Galpin:

安迪·加尔平博士：

Mm.

嗯。

Andrew Huberman:

安德鲁·休伯曼：

But even if they have not, it appears that one to three milligrams per kilogram of body weight of caffeine taken about, again, it's not super precise as far as I can see, about 30 minutes before the event starts, can really enhance reaction time and power output and as well as you mentioned, endurance.

但即使他们没有，似乎每公斤体重摄入一到三毫克的咖啡因，同样，据我所知，在活动开始前大约 30 分钟，这并不是非常精确，可以真正提高反应时间和功率输出，以及你提到的耐力。

When I was researching the caffeine episode, one interesting caveat that I discovered was that if people are not caffeine adapted, they are not regular users of caffeine, the sudden introduction of caffeine can really degrade performance, mostly because people don't know how to operate at that high level of autonomic arousal.

当我研究咖啡因事件时，我发现一个有趣的警告是，如果人们不适应咖啡因，他们不是咖啡因的经常使用者，突然引入咖啡因确实会降低性能，主要是因为人们不知道如何在如此高的自主唤醒水平下进行操作。

Have you ever observed that?

你观察过吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, 100%.

是的，100%。

In fact, there's actually data going up as high as 10 milligrams per kilogram of body weight.

事实上，有数据显示，每公斤体重的含量高达 10 毫克。

Andrew Huberman:

安德鲁·休伯曼：

Wow.

哇。

Dr. Andy Galpin:

安迪·加尔平博士：

Which is, in fact, once you cross the five milligram per kilogram threshold, you will start seeing performance decrements.

事实上，一旦超过每公斤五毫克的阈值，您就会开始看到性能下降。

So there's absolutely such a thing of ruining your performance with too much caffeine.

所以，过量的咖啡因绝对会破坏你的表现。

So most people listening to this, if you're thinking, "Wow, they said caffeine.

所以大多数人听了这个，如果你在想，“哇，他们说咖啡因。

I'm all in," and then you just stop listening, and now you go for your quad espresso shot before every time you go to workout, you probably are passing that threshold.

我全力以赴”，然后你就不再听了，现在你在每次去锻炼之前喝一杯四杯浓缩咖啡，你可能已经超过了这个阈值。

If you think about those numbers, one to three milligrams per kilogram of body weight, if you weigh 100 kilograms, that's 220 pounds.

如果你想想这些数字，每公斤体重一到三毫克，如果你体重 100 公斤，那就是 220 磅。

That'd be something like two to 500 milligrams of caffeine, which is a pretty high amount.

这大约是 2 到 500 毫克咖啡因，这是一个相当高的量。

But a coffee is going to get you close.

但一杯咖啡会让你更亲近。

An espresso is going to get you somewhat in that ballpark, depending on source and stuff.

一杯浓缩咖啡会让你在某种程度上达到这个水平，具体取决于来源和材料。

So you don't really need to go and blister your brain with caffeine.

所以你真的不需要用咖啡因来刺激你的大脑。

And in fact, if you do, it's quite common, and in fact likely, that you'll actually make performance worse.

事实上，如果你这样做，这是很常见的，而且事实上很可能，你实际上会让性能变得更糟。

Andrew Huberman:

安德鲁·休伯曼：

Right.

对。

Yeah.

是的。

The amount of caffeine in different coffees and sodas, et cetera, of course, varies.

当然，不同的咖啡和苏打水等中的咖啡因含量各不相同。

One thing that people ought to know is that the smallest of commercially available coffees at the most popular commercial vendors- ...

人们应该知道的一件事是，最受欢迎的商业供应商提供的最小的市售咖啡 - ...

generally contain anywhere from 250 to 350 milligrams of caffeine.

通常含有 250 至 350 毫克咖啡因。

What that means is that the so-called medium and the large contain as much as 500 milligrams or one gram of caffeine.

这意味着所谓的中号和大号含有多达 500 毫克或 1 克咖啡因。

So for you morning large coffee at commercial vendor drinkers, if you're wondering why you get a headache if you're 30 minutes late on that caffeine or if you can't access that caffeine at all, or even if you're drinking coffee from another source, and you're finding like, "Oh, it's really not doing it for me," it's because the amount of caffeine in the now commercially sold coffees is exceedingly high.

因此，如果你早上在商业供应商的咖啡店喝了一大杯咖啡，如果你想知道为什么你会头痛，如果你迟到了 30 分钟，或者你根本无法获得咖啡因，或者即使你喝的是其他来源的咖啡，你会发现，“哦，这真的不适合我”，这是因为现在商业销售的咖啡中咖啡因的含量非常高。

It's about two or three times higher than the standard lookup tables that you'll see on the Internet.

它比您在 Internet 上看到的标准查找表高大约两到三倍。

So I'm not saying that to demonize caffeine.

所以我这么说并不是为了妖魔化咖啡因。

We can pretty quickly adapt to and form a tolerance to caffeine.

我们可以很快适应并形成对咖啡因的耐受性。

Some people never really can get over the jitters.

有些人永远无法真正克服紧张情绪。

Other people are just fine with even 1,000 milligrams of caffeine, but only because they've been drinking a lot of caffeine consistently.

其他人即使摄入 1,000 毫克咖啡因也没什么问题，但这只是因为他们一直喝大量咖啡因。

Anyway-

无论如何——

Dr. Andy Galpin:

安迪·加尔平博士：

It's also wildly inconsistent from location to location, the brew type, the functionality.

从地点到地点、酿造类型和功能也非常不一致。

So yeah, that stuff can be very hard to figure out what's happening.

所以是的，这些东西很难弄清楚发生了什么。

Andrew Huberman:

安德鲁·休伯曼：

There's only one way really to objectively measure caffeine, and that's use caffeine tablets, and they work pretty well.

只有一种方法可以真正客观地测量咖啡因，那就是使用咖啡因片，而且效果很好。

Actually, someone I know who's prominent in the podcast space uses 100 to 200 milligrams of caffeine in tablet form combined with tea.

事实上，我认识的一位播客领域的知名人物会使用 100 到 200 毫克片剂形式的咖啡因和茶。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

So they've now conditioned themselves to think that herbal tea actually has this caffeinating effect.

所以他们现在已经习惯性地认为花草茶实际上具有这种咖啡因作用。

But tablet form caffeine, while I'm not recommending it to outright, it is going to give you the best sense of how much caffeine you can tolerate and how much is performance enhancing or is performance degrading.

但是片剂形式的咖啡因，虽然我不完全推荐它，但它会让你最好地了解你可以忍受多少咖啡因，以及多少咖啡因可以提高或降低性能。

Dr. Andy Galpin:

安迪·加尔平博士：

There's actually Another line of supplementation that we can go down here, which is not technically a stimulant, but it's something I use to help performance when you don't want caffeine.

实际上，我们可以在这里了解另一系列补充品，从技术上讲，它不是兴奋剂，但当您不需要咖啡因时，我会用它来帮助提高表现。

And so this is think specifically if you're one of those folks who have to exercise at night and you want a little bit of a boost for your training, but you don't want to have caffeine because it messes up your sleep.

因此，如果您是那些必须在晚上锻炼的人之一，并且您想要一点点促进您的训练，但您不想喝咖啡因，因为它会扰乱您的睡眠，请特别考虑这一点。

And this is when you can turn to the whole like citrulline, arginine, nitric oxide sort of route.

这时你就可以转向瓜氨酸、精氨酸、一氧化氮等整体途径。

And we'll skip the explanation there, but effectively what happens is nitric oxide is this wonderful compound that causes vasodilation, and of course, that's going to aid then in transporting nutrients in and out of the cell.

我们将跳过那里的解释，但实际上发生的是一氧化氮是这种奇妙的化合物，它会引起血管舒张，当然，这将有助于将营养物质输送进出细胞。

So it has an ergogenic effect.

因此它具有强效作用。

You have a number of ways you can go about this.

您有多种方法可以解决此问题。

Some of them have more pros and cons than others and there are more and more data coming out specifically on citrulline more recently.

其中一些比其他有更多的优点和缺点，最近有越来越多的专门针对瓜氨酸的数据出现。

If you look though, in my opinion, the most consistent evidence for the most consistent effect is in the supplement of beetroot or beetroot juice or extract or something like that.

但如果你看一下，在我看来，最一致效果的最一致证据是补充甜菜根或甜菜根汁或提取物或类似的东西。

So you can find those supplements and they tend to, again, they're pretty effective at enhancing performance, specifically anything moderate to longer duration endurance performance, and they are not a stimulant, so they won't ruin your sleep that much.

所以你可以找到这些补充剂，它们往往对提高表现非常有效，特别是任何中等到较长持续时间的耐力表现，而且它们不是兴奋剂，所以它们不会太破坏你的睡眠。

Andrew Huberman:

安德鲁·休伯曼：

One note of caution for those of you that are interested in citrulline or beetroot, because they are in the arginine pathway, if you're somebody who has a predisposition to cold sores, oral cold sores that is or other forms of cold sores, that because activation of the arginine pathway can exacerbate some of the neural-related aspects of cold sores, and that's because the viruses that cause those cold sores actually live on neurons, then you want to be very cautious with citrulline, especially high-dose citrulline.

对于那些对瓜氨酸或甜菜根感兴趣的人，需要注意一点，因为它们位于精氨酸途径中，如果您是一个容易患唇疱疹、口腔唇疱疹或其他形式唇疱疹的人，因为精氨酸途径的激活会加剧唇疱疹的一些与神经相关的方面，而且这是因为引起这些唇疱疹的病毒实际上生活在神经元上，那么您要非常小心瓜氨酸，尤其是高剂量瓜氨酸。

It can really amplify the cold sore response.

它确实可以增强唇疱疹反应。

What about non-stimulant, yet focus-enhancing supplements?

那些非刺激性但能增强注意力的补充剂呢？

Things like Alpha-GPC, for example.

例如，Alpha-GPC 之类的东西。

I routinely use 300 to 600 milligrams of Alpha-GPC prior to hard physical training, typically weight training.

我通常在艰苦的体育训练（通常是重量训练）之前使用 300 至 600 毫克的 Alpha-GPC。

But occasionally I'll take 300 milligrams of Alpha-GPC prior to a mental work bout.

但偶尔我会在进行脑力训练之前服用 300 毫克 Alpha-GPC。

Less often these days because I kind of reserve it for physical training, and I don't tend to use it every day.

这些天不太频繁，因为我把它保留用于体能训练，而且我不倾向于每天都使用它。

Maybe once every third or fourth workout combined with caffeine.

也许每第三次或第四次锻炼与咖啡因结合一次。

So that combination is pretty potent I find.

所以我发现这种组合非常有效。

And so technically, because it's a cholinergic agonist, it's not a stimulant in the traditional sense, but it has a focusing and an alertness-promoting aspect to it.

从技术上讲，因为它是一种胆碱能激动剂，所以它不是传统意义上的兴奋剂，但它具有集中注意力和提高警觉性的作用。

What are your thoughts on those sorts of compounds?

您对这类化合物有何看法？

Dr. Andy Galpin:

安迪·加尔平博士：

There's not much human exercise performance data on those.

关于这些的人类运动表现数据并不多。

There are certainly cognitive functioning tests on those.

当然有针对这些的认知功能测试。

So you're not going to find a lot of information.

所以你不会找到很多信息。

No, though there isn't none.

不，虽然没有。

We actually will use many of these substances.

我们实际上会使用许多这样的物质。

You could globally call them nootropics, which is any substance that specifically enhances brain function, is a rough way to think about it.

您可以在全球范围内将它们称为促智药，这是一种专门增强大脑功能的物质，这是一种粗略的思考方式。

We'll use them prior to more challenging bouts of training.

我们将在更具挑战性的训练之前使用它们。

This is something that we'll pull out, say, on the sparring day only, or the most important training session, or a session when you're trying to work on pitch command, or when you're trying to enhance work on your shot and as a basketball player or you're really trying to improve a certain swing as a golfer or something like that.

这是我们只会在陪练日或最重要的训练课程中拿出来的东西，或者当你尝试进行投球指挥时的课程，或者当你作为一名篮球运动员试图加强投篮训练时，或者你真的想提高作为高尔夫球手的某种挥杆动作或类似的事情时的课程。

But we do not use them every day.

但我们并不是每天都使用它们。

We do not use them with every person.

我们不会对每个人使用它们。

So yes, we will use those.

所以是的，我们会使用它们。

They are not stimulants, but they can be performance-enhancing.

它们不是兴奋剂，但可以提高表现。

And another kind of way to think about this is if you're in the case of caloric restriction, so whether you're trying to lose weight or we're actually trying to control weight for weight purposes in terms of a sports where you have to be in a certain weight class or something like that.

另一种思考这个问题的方式是，如果你处于热量限制的情况下，那么无论你是想减肥，还是我们实际上是为了体重目的而试图控制体重，就一项运动而言，你必须处于某个体重级别或类似的东西。

What we may not be able to give you food, or in fact, we may not be able to give you stimulants because of the sleep thing or because we're already maxed on our stimulants.

我们可能无法为您提供食物，或者事实上，我们可能无法为您提供兴奋剂，因为睡眠问题或因为我们已经服用了最大程度的兴奋剂。

Now we can go this route, and so at least mentally you're a little bit there and you're more likely to be alert and focused and you can train harder despite the fact that we didn't actually change fuel.

现在我们可以走这条路，所以至少在精神上你有点在那里，你更有可能保持警觉和专注，你可以更加努力地训练，尽管事实上我们并没有真正改变燃料。

Now that's a little bit of a short game in terms of that's not your permanent solution.

现在这有点短暂，因为这不是永久的解决方案。

You eventually need to bring calories up or whatever other training you're training or whatever you're going to do.

你最终需要增加卡路里摄入量或者你正在训练的任何其他训练或者你要做的任何事情。

But it can work in a nice short pinch.

但它可以在紧要关头发挥作用。

Andrew Huberman:

安德鲁·休伯曼：

I'm very interested to learn from you about fatigue reducers, and I'm hoping that Rhodiola rosea will come up in the conversation.

我非常有兴趣向您了解有关减轻疲劳的药物，我希望红景天能出现在谈话中。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Great.

伟大的。

Let's just start right there then.

那么我们就从这里开始吧。

There's actually a lot of research on this, despite most people not having heard of it.

尽管大多数人没有听说过，但实际上有很多这方面的研究。

I think I mentioned in a previous episode, I've used it a lot over many, many years.

我想我在上一集中提到过，多年来我已经多次使用它。

You have to be a little bit careful of it.

你必须要小心一点。

Well, first of all, and we should have said this at the onset, no supplement is a panacea, right?

嗯，首先，我们一开始就应该说，没有任何补充剂是万能的，对吧？

Nothing's going to work for everything.

没有什么事情是万能的。

And Rhodiola is no different.

红景天也不例外。

It can have a number of effects, and if you look across the literature, you're going to find generally somewhere between a small benefit to little benefit.

它可以产生多种影响，如果您浏览文献，您通常会发现介于小好处和小好处之间。

But not often is it detrimental with a few exceptions.

但除了少数例外，它并不经常是有害的。

I know of a handful of papers that would be two specifically, where it may actually reduce muscular endurance.

我知道有几篇论文特别指出两篇论文实际上可能会降低肌肉耐力。

Okay, fine.

好吧，好吧。

If you think about what's happening is one of the benefits that has been seen so far with Rhodiola is it is helpful at managing cortisol.

如果您考虑一下正在发生的事情，那么迄今为止所看到的红景天的好处之一就是它有助于控制皮质醇。

But cortisol suppression is not a necessarily good thing.

但皮质醇抑制并不一定是好事。

We talked about how if you do an acute bout of stress, cortisol will go way up, and that is a sign of acute stress.

我们讨论过，如果你承受剧烈的压力，皮质醇会大幅上升，这是急性压力的迹象。

However, a sign of long-term excessive stress is cortisol suppression.

然而，长期过度压力的一个迹象是皮质醇抑制。

And so this is a thing to be really careful of is if you're feeling down or lethargic or tired and you think your adrenals are messed up, and then you start taking cortisol modulators, you could be making the problem worse because now your cortisol is actually suppressed, and now you're taking these things to blunt it or keep it low, and you continue to feel lethargic and lack of desire and libido and focus and sort of all these things.

所以这是一件需要非常小心的事情，如果你感到情绪低落、昏昏欲睡或疲倦，你认为你的肾上腺出了问题，然后你开始服用皮质醇调节剂，你可能会让问题变得更糟，因为现在你的皮质醇实际上受到了抑制，而现在你正在服用这些东西来减弱它或保持低水平，你会继续感到昏昏欲睡，缺乏欲望、性欲和注意力以及诸如此类的事情。

So cortisol is not a bad thing.

所以皮质醇并不是坏事。

We want this to be going up and down ...

我们希望这会上升和下降......

in the amounts that we want.

以我们想要的数量。

So if we're thinking about like, for example, waking up, you would want generally something like a 50% reduction in the first hour in terms of cortisol concentrations.

因此，如果我们考虑，例如，醒来，您通常会希望第一个小时内皮质醇浓度减少 50%。

However, if you're extremely suppressed already, going down is only going to be a problem.

然而，如果你已经受到了极大的压制，那么下去只会是一个问题。

So rhodiola has a good evidence base to support it for that.

因此，红景天有充分的证据基础来支持这一点。

You'll see actually a number of studies that have looked at it in a whole host of areas for benefits.

实际上，您会看到许多研究在许多领域研究了它的好处。

So something good to do.

所以要做点好事。

The difficult part with rhodiola, to be quite honest, is getting it from a high-quality brand and source.

老实说，红景天的困难之处在于从高质量的品牌和来源获取它。

It's difficult to get as a single source, which is a very, very important thing to do with supplements is try to get them sourced alone.

很难获得单一来源，对于补充剂来说，尝试单独获取它们是非常非常重要的事情。

Rhodiola typically comes in combination with any other herbals or other stuff, adrenal support and et cetera.

红景天通常与任何其他草药或其他物质、肾上腺支持等结合使用。

Also then getting them then third-party certified, which for most folks is not necessary, but for any athletes that need to go through drug testing systems, you should not take any supplement at all that does not have some sort of third-party certification.

然后让它们获得第三方认证，这对大多数人来说是没有必要的，但对于任何需要通过药物测试系统的运动员来说，你根本不应该服用任何没有某种第三方认证的补充剂。

So those are the challenges.

这些就是挑战。

That being said, if you've ever ran into somebody who's taken rhodiola and they're like, "It didn't do anything for me," it's possible.

话虽这么说，如果你曾经遇到过服用红景天的人，他们会说，“它对我没有任何作用”，这是有可能的。

Nothing works for everyone.

没有什么对每个人都有效。

It also could be just very poor quality sourcing.

也可能是质量非常差的采购。

So if you look at the-- There have been a number of papers on its perception of fatigue, and you've sort of mentioned that you felt pretty immediate effects.

因此，如果你看一下——有很多关于疲劳感知的论文，你也提到过你感受到了非常直接的影响。

I've taken it a few times.

我已经拿过几次了。

Andrew Huberman:

安德鲁·休伯曼：

Yeah.

是的。

I'm fairly sensitive with supplements, but I've started taking rhodiola before workouts and found that I could push much harder, much longer through the workout.

我对补充剂相当敏感，但我开始在锻炼前服用红景天，发现我可以在锻炼过程中更加努力、更长时间。

Normally I would-- or typically before taking it, that is in sessions where I did not take it, I would be able to work out very hard for 20 minutes or so.

通常我会——或者通常在服用它之前，即在我没有服用它的课程中，我会非常努力地锻炼 20 分钟左右。

The next 10 minutes, I could get some work output, and then the remaining period of time, it was kind of a tapering off.

接下来的 10 分钟，我可以获得一些工作输出，然后剩下的时间，就逐渐减少了。

Now granted, these are very intense training sessions.

现在看来，这些都是非常激烈的培训课程。

These are not the endurance training sessions.

这些不是耐力训练课程。

These are the weight training sessions, that one time per week per body part type sessions.

这些是重量训练课程，每个身体部位类型每周一次。

What I've noticed is I can complete the entire 60 minutes with minimal fatigue now.

我注意到我现在可以以最小的疲劳完成整个 60 分钟。

I mean, obviously I hit fatigues within sets and of course, you remain human despite taking it.

我的意思是，显然我在比赛中打出了疲劳，当然，尽管接受了它，你仍然是人。

But I found it to be very useful, and I've been using it whenever I use Alpha GPC prior to workouts.

但我发现它非常有用，每当我在锻炼前使用 Alpha GPC 时我都会使用它。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

And I've been impressed by it overall.

总体而言，我对它印象深刻。

I do want to highlight something that you said because I think it's so vitally important, which is that using single-ingredient formulations for most things is critical to figuring out what works for you, what doesn't, what dosages you need, being able to take things two on, one off, two days on, one day off, for instance.

我确实想强调你所说的一些事情，因为我认为它非常重要，那就是在大多数情况下使用单一成分配方对于弄清楚什么对你有效，什么无效，你需要什么剂量，例如能够服用两种药物，服用一种药物，服用两天，休息一天至关重要。

Being able to increase dosage in the morning and then maybe reduce the dosage and combine it with something else in the afternoon.

早上可以增加剂量，然后可以减少剂量，并在下午与其他药物结合使用。

Single-ingredient formulations are pretty much the only way to do that.

单一成分配方几乎是做到这一点的唯一方法。

There's perhaps only one supplement that I take at all, and that's Athletic Greens, as they've been a regular podcast sponsor for a long time.

我可能只服用一种补充剂，那就是 Athletic Greens，因为他们长期以来一直是播客的常规赞助商。

That is a cocktail of many things, and those are all adaptogens as well as some probiotics and vitamins and things like that.

这是很多东西的混合物，这些都是适应原以及一些益生菌和维生素之类的东西。

So I'm not opposed to blends where the blends include a lot of nutrients that are synergistic.

因此，我并不反对含有大量具有协同作用的营养素的混合物。

But for all pill capsule-based supplements where I'm looking for a very targeted effect, and it's not just about foundational nutrition, I really believe strongly that single-ingredient formulations are the way that you can build a rational approach to supplementation and also make adjustments if something isn't making you feel better, and also make adjustments if something's really working for you.

但对于所有基于药丸胶囊的补充剂，我正在寻找非常有针对性的效果，而且不仅仅是基础营养，我真的坚信单一成分配方是您可以建立合理的补充剂方法的方式，如果某些东西不能让您感觉更好，也可以进行调整，如果某些东西确实对您有效，也可以进行调整。

So for instance, some people might take Alpha GPC 300 milligrams and not feel anything, go up to 600 milligrams, not feel anything, maybe just feel kind of eh, they don't like it.

例如，有些人可能服用 300 毫克 Alpha GPC，没有任何感觉，服用 600 毫克，也没有任何感觉，也许只是感觉有点呃，他们不喜欢它。

Other people, like myself, took 300 milligrams of Alpha GPC the first time and was like, "Wow, this really puts me in the zone." But I want to be really careful how often I use it.

其他人，比如我自己，第一次服用 300 毫克 Alpha GPC 时会说：“哇，这真的让我进入了状态。”但我想非常小心使用它的频率。

I did mention I go up to 600 milligrams occasionally, but that really puts me on the outer threshold of kind of overall levels of focus and amped up, such that if I drink too much caffeine, it can tilt me over the edge.

我确实提到过，我偶尔会喝到 600 毫克，但这确实让我处于整体注意力水平的外部阈值上，并且增加了，这样，如果我喝了太多咖啡因，它就会让我崩溃。

So I encourage people to become scientists of themselves, and the only way to do that is to try and limit the number of variables.

因此，我鼓励人们成为自己的科学家，而做到这一点的唯一方法就是尝试限制变量的数量。

And the final point is that I think that single-ingredient formulations are by far the best in terms of changing things over time.

最后一点是，我认为单一成分配方在随着时间的推移改变事物方面是迄今为止最好的。

This could be women during their menstrual cycle might find that during certain phases of the cycle, they're more sensitive to certain things than not others.

这可能是女性在月经周期中可能会发现，在周期的某些阶段，她们对某些事物比其他事物更敏感。

And for men and women, it may be that certain times of year even and certain supplements might go better closer to sleep, some earlier in the day, and on and on and on.

对于男性和女性来说，一年中的某些时间和某些补充剂可能更接近睡眠，有些是在一天的早些时候，等等。

There's just no real way, in my opinion, to have a supplementation protocol that involves lots and lots of blends.

在我看来，没有真正的方法来制定涉及大量混合物的补充方案。

One or two blends, okay.

混合一到两种就可以了。

But lots of blends, I actually think that's potentially dangerous territory.

但很多混合，我实际上认为这是潜在的危险领域。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

I mean, just take rhodiola as a good example.

我的意思是，以红景天为例。

I know a new meta-analysis came out just in the last few months looking at it, and they found, in general, you see, again, a slight to moderate improvement in everything from power output to fatigue-resistant antioxidant effects to endurance performance.

我知道最近几个月出现了一项新的荟萃分析，他们发现，总的来说，你会再次看到，从功率输出到抗疲劳抗氧化效果再到耐力表现等各个方面都有轻微到中等程度的改善。

So it's like okay, great.

所以感觉还不错，很好。

Maybe there's a little bit here.

也许这里有一点。

Now let's say you went to do it and the only way you could access rhodiola is in combination with that and some lion's mane and some other of these adaptogens, and it's like well, wait a minute.

现在假设你去做了，而你获得红景天的唯一方法就是与红景天和一些狮子鬃毛以及其他一些适应原结合起来，就像好吧，等一下。

I just wanted to take this to get a better workout, but now it also came with this stimulant or this cortisol suppressor or cortisol activator.

我只是想服用它来获得更好的锻炼，但现在它还带有这种兴奋剂或皮质醇抑制剂或皮质醇激活剂。

Well, now all of a sudden, you can't take it at night or you can't take it in the morning because you already had coffee.

好吧，现在突然之间，你不能在晚上喝咖啡，或者你不能在早上喝咖啡，因为你已经喝过咖啡了。

Your options are just way limited.

你的选择非常有限。

So I think the biggest part of all that is if something doesn't feel good, you have absolutely no idea.

所以我认为最重要的是，如果某件事感觉不好，你绝对不知道。

You don't know if it was rhodiola.

你不知道这是不是红景天。

You don't know if it was the boswellia that's in there.

你不知道那是不是里面的乳香。

You don't know if it was any of the other things that were smashed in there, or it could be something as simple as the citric acid they use.

你不知道是否有其他东西被砸在那里，或者可能是像他们使用的柠檬酸一样简单的东西。

Like some other combination of thing, and now here you are thinking that some supplement that actually works for you doesn't, and you throw that out of your repertoire for the rest of your life, which is Not the biggest crime, but it's not needed, and you're not really going to know.

就像其他一些东西的组合一样，现在你在这里认为某些实际上对你有效的补充品不起作用，你把它从你的余生中剔除，这不是最大的犯罪，但它是不必要的，而且你也不会真正知道。

So yeah, I fully stamped.

所以是的，我完全同意了。

You can look back at my course lectures for the last decade, and you will see stamped number one on the supplement sections is make sure you're taking single-ingredient supplements at all costs.

你可以回顾一下我过去十年的课程讲座，你会看到补充剂部分的第一条就是确保你不惜一切代价服用单一成分的补充剂。

The last part about that too is you're more likely to ensure the amount that is on the label is correct.

关于这一点的最后一部分也是您更有可能确保标签上的数量是正确的。

So if you're taking rhodiola and it says it's 100 milligrams in there, and if that's the only thing that's in there, you're more likely than not to actually get something close.

所以，如果你正在服用红景天，并且它说里面有 100 毫克，而且这是里面唯一的成分，那么你很有可能实际上得到了接近的东西。

Now, they're never perfect, but it will be close.

现在，它们永远不会完美，但会接近完美。

If it's in a combination of 20 other things, you actually don't have any idea if that's in there.

如果它是 20 个其他东西的组合，你实际上不知道它是否在那里。

In fact, there have been many papers on melatonin and vitamin D and a number of other supplements in which when you actually just pull them off the shelf, these are your standard studies where they would go in and buy, say, 20 to 25 different supplements in the case of melatonin, and will actually measure the amount of melatonin actually in them.

事实上，已经有很多关于褪黑激素和维生素 D 以及许多其他补充剂的论文，其中当你真正将它们从货架上拿出来时，这些是你的标准研究，他们会进去购买 20 到 25 种不同的褪黑激素补充剂，并实际测量它们中褪黑激素的实际含量。

And despite the fact that the label says five milligrams, they can be up to a 500- to a 1,000-fold actual concentration in that supplement.

尽管标签上写着 5 毫克，但该补充剂中的实际浓度可能高达 500 至 1,000 倍。

And then you wonder why some people react great to melatonin and some people, it absolutely destroys you.

然后你想知道为什么有些人对褪黑激素反应很好，而有些人则绝对会毁掉你。

And this is also why we'll see this constantly, where people will have 500 times the upper limit of melatonin the morning after.

这也是为什么我们会经常看到这样的情况，人们第二天早上的褪黑激素含量会达到上限的 500 倍。

When the half-life is supposed to be more like 90 minutes, it should be totally gone.

当半衰期应该是 90 分钟左右时，它就应该完全消失了。

But we're seeing extremely high, and not even talking double.

但我们看到的数据非常高，甚至没有说双关语。

I'm talking 10, 20, 30x the upper limit range for melatonin the next morning.

我说的是第二天早上褪黑激素上限范围的 10、20、30 倍。

And then it's like, "Well, what are you taking?" He's like, "Oh, I got this melatonin at X store or X website." And you're like, "Holy cow." So I'm not opposed to melatonin theoretically, but you have to be careful with that one in particular.

然后就好像，“那么，你要吃什么？”他说，“哦，我在 X 商店或 X 网站上买到了这种褪黑激素。”你就像，“天啊。”所以理论上我并不反对褪黑激素，但你必须特别小心它。

So any supplement has that to be true, so you want to buy them from as many places as you can that are high quality.

所以任何补充剂都是如此，所以你想从尽可能多的高质量地方购买它们。

And if they are third-party tested, even if you're not a performance athlete, I want to stress this, even if you're not a performance athlete, third-party certified and tested supplements you're less likely to just get wildly high concentrations or low concentrations of active ingredients.

如果它们经过第三方测试，即使您不是一名高性能运动员，我想强调这一点，即使您不是一名高性能运动员，经过第三方认证和测试的补充剂，您不太可能获得极高浓度或低浓度的活性成分。

And so relative to other ones who you might get for cheaper, but you could be totally wrecking yourself by getting 50 milligrams of melatonin every night and not realizing it.

因此，相对于其他你可能会以更便宜的价格买到的褪黑激素，但如果你每晚服用 50 毫克褪黑激素而不自知，你可能会彻底毁掉自己。

And so then, of course, the next morning, you drown yourself in caffeine, and then you can see what death cycle you're in now.

然后，当然，第二天早上，你把自己淹没在咖啡因中，然后你就可以看到你现在处于什么死亡循环中。

Andrew Huberman:

安德鲁·休伯曼：

Yeah.

是的。

And people could look for third-party certification on the packaging, and some websites will allow you to zoom in on the bottle beforehand.

人们可以在包装上寻找第三方认证，有些网站会允许你事先放大瓶子。

It's largely listed on certain vendor websites.

它主要列在某些供应商网站上。

A brief point about supplement cost and blends, and I promise this will be a brief point.

关于补充剂成本和混合的一个简短的观点，我保证这将是一个简短的观点。

Different ingredients, meaning different types of supplements, have widely varying costs in order to-

不同的成分，意味着不同类型的补充剂，其成本差异很大，以便：

Dr. Andy Galpin:

安迪·加尔平博士：

噢

Andrew Huberman:

安德鲁·休伯曼：

...

create to get them-

创造来获得它们-

Dr. Andy Galpin:

安迪·加尔平博士：

I know where you're going

我知道你要去哪里

Andrew Huberman:

安德鲁·休伯曼：

...

to manufacture them.

来制造它们。

So oftentimes-

所以很多时候——

Dr. Andy Galpin:

安迪·加尔平博士：

This is a great point

这是一个很好的观点

Andrew Huberman:

安德鲁·休伯曼：

...

what you'll find is that blends will include the least amount of the most expensive ingredient, right?

您会发现混合物将包含最少量的最昂贵成分，对吧？

Not always the case.

情况并非总是如此。

There are certain exceptions to this, and I mentioned some blends that I like a few minutes ago that are for foundational nutrition adaptogens and probiotics.

也有一些例外，几分钟前我提到了一些我喜欢的用于基础营养适应原和益生菌的混合物。

Athletic Greens, of course, just being one of several examples out there.

当然，运动果岭只是其中的几个例子之一。

But when it comes to, say, a sleep blend or a pre-workout blend, there are some decent products out there, but a lot of them tend to put in more of the least expensive ingredients and less of the ones that you're actively seeking.

但是，当谈到睡眠混合物或锻炼前混合物时，有一些不错的产品，但其中很多往往会添加更多最便宜的成分，而不是你正在积极寻找的成分。

And so those tend to be, caffeine tends to be a kind of a buffer against the other things.

因此，咖啡因往往是对其他事物的一种缓冲剂。

Meaning if you have pre-workout, that putting caffeine in there isn't necessarily a bad thing.

这意味着如果你在锻炼前摄入咖啡因并不一定是坏事。

But if it has five other things in there, oftentimes what manufacturers will cheat on is the actual amount of the things that are costly.

但如果里面还有其他五样东西，制造商通常会欺骗那些昂贵东西的实际数量。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

So again, single-ingredient formulations for 80% of your supplements, I think, is really the way to go.

再说一次，我认为 80% 的补充剂采用单一成分配方确实是正确的选择。

And the other thing that I know is going to come up as we're talking about all these supplements is this issue of dependency.

我知道当我们谈论所有这些补充剂时将会出现的另一件事是依赖性问题。

I often get this question, and when I solicited for questions on social media in anticipation of this episode, a number of people said, "Okay, so if you take a sleep formulation, do I need to take it every night?

我经常收到这个问题，当我在社交媒体上征求这一集的问题时，很多人说，“好吧，那么如果你服用睡眠配方，我需要每晚服用吗？

If I don't take it, will I have an incredibly hard time sleeping?

如果我不服用它，我会很难入睡吗？

If I take a pre-workout every time I train, will I need it?" It's a great question.

如果我每次训练时都进行预训练，我还需要吗？”这是一个很好的问题。

Some people will take supplement holidays, as they may be called-

有些人会休补假，他们可能被称为——

Dr. Andy Galpin:

安迪·加尔平博士：

毫米

Andrew Huberman:

安德鲁·休伯曼：

...

for a couple of days each week back to back.

每周连续几天。

Some people take them straight through.

有些人直接把它们带过去。

I myself take a sleep cocktail.

我自己喝一杯睡眠鸡尾酒。

We've described this.

我们已经描述过这一点。

It's magnesium, theanine, and things.

它是镁、茶氨酸等等。

This is not one ingredient.

这不是一种成分。

These are multiple ingredients.

这些是多种成分。

In fact, precisely because some people who have sleepwalking and vivid dream issues can't take theanine before bed.

事实上，正是因为一些有梦游和生动的梦问题的人不能在睡前服用茶氨酸。

In any case, I've had times when I either forgot my supplements, that's rare, or I just didn't have what I needed, or just simply took a break for a night, and it was not a problem.

无论如何，我有时会忘记补充补品，这种情况很少见，或者只是没有我需要的东西，或者只是休息一晚，但这不是问题。

But in terms of pre-workout, I do think that people become dependent on being in that really ramped-up state.

但就锻炼前而言，我确实认为人们会变得依赖于处于真正的加速状态。

But I don't think we view all this as true dependency, kind of like addiction.

但我不认为我们将这一切视为真正的依赖，有点像上瘾。

Dr. Andy Galpin:

安迪·加尔平博士：

Totally.

完全可以。

Andrew Huberman:

安德鲁·休伯曼：

Right?

对吗？

I define addiction as a progressive narrowing of the things that bring you pleasure.

我将成瘾定义为逐渐缩小给你带来快乐的事物。

So I suppose people could get addicted to pre-workout, but it seems a little unlikely.

所以我认为人们可能会对锻炼前上瘾，但这似乎不太可能。

More likely there would be a dependency such that if you didn't have your pre-workout, you might feel like, oh, you're not motivated to train.

更有可能的是，如果你没有进行锻炼前的训练，你可能会产生一种依赖性，你可能会觉得，哦，你没有动力去训练。

So what are your thoughts on taking little holidays from supplements and varying the frequency of supplement intake, in particular as it relates to stimulants and fatigue reducers?

那么，您对停止服用补充剂以及改变补充剂摄入频率（特别是与兴奋剂和减轻疲劳剂有关）有何看法？

Dr. Andy Galpin:

安迪·加尔平博士：

The end goal anytime I coach somebody is to get them into a physiological state in which they require no or close to no supplementation.

任何时候我指导某人的最终目标都是让他们进入不需要或几乎不需要补充的生理状态。

That's the target.

这就是目标。

We should really be in a position to where our lifestyle, our sunlight exposure, our stress management, our physical activity, our sleep, and our hydration, and our whole food nutrition provide us almost everything we need.

我们确实应该处于这样的位置：我们的生活方式、我们的阳光照射、我们的压力管理、我们的身体活动、我们的睡眠、我们的水分以及我们的全食物营养几乎为我们提供了我们所需要的一切。

Now, look, again, there are some foundational items that we can give people.

现在，再看一遍，我们可以向人们提供一些基础物品。

We've put together a little bundle actually for this, the basic things that you can go look at But that's the goal, right?

我们实际上为此整理了一个小包，您可以查看一些基本的东西，但这就是目标，对吗？

So the target is to let your physiology run the guide.

所以目标是让你的生理机能来引导。

Your physiology is way smarter than we are.

你的生理机能比我们聪明得多。

Even if I take a bunch of biomarkers from you, your physiology still knows better than those few markers can tell me.

即使我从你那里获取了一堆生物标记，你的生理机能仍然比这几个标记能告诉我的更清楚。

So that's always where we're ending up.

所以这始终是我们最终的结局。

I actually personally don't like people being in a position that they have to take a supplement for anything.

事实上，我个人不喜欢人们必须为任何事情服用补充剂。

So I don't like it if you have to take a supplement to have a good night of sleep.

所以我不喜欢你必须服用补充剂才能睡个好觉。

I don't like it if you have to have a supplement to train.

我不喜欢你必须吃补充剂才能训练。

We will use any of these stimulants very carefully with any of the athletes we work with, and certainly for the non-athletes, because at least the athletes, we have an end date.

我们将非常谨慎地对与我们合作的任何运动员使用这些兴奋剂，当然对于非运动员，因为至少对运动员来说，我们有一个结束日期。

We have a fight scheduled.

我们预定了一场战斗。

We have a season.

我们有一个季节。

We have a game you're going to pitch, whatever.

不管怎样，我们有一场你要投球的比赛。

When you don't have that, it's sort of like you're in this endless cycle of, oh, you're just going to do that all day, every day?

当你没有那样的时候，你就好像陷入了一个无休止的循环中，哦，你每天都会这样做吗？

Hmm, we don't really need to be in that spot.

嗯，我们真的不需要在那个地方。

So the way that I'll describe my philosophy is I will use those short-term tactics to symptom manage if I have to.

因此，我描述我的理念的方式是，如果有必要，我将使用这些短期策略来控制症状。

So if somebody comes to me and they're like, "You're feeling awful, and we've got to get through the hump." Okay, great.

因此，如果有人来找我，他们会说，“你感觉很糟糕，我们必须渡过难关。”好的，太好了。

Maybe we'll give you something for sleep immediately to get you sleeping.

也许我们会立即给你一些助眠的东西，让你入睡。

That allows us to then come back and work on the causal problem, right?

这让我们可以回过头来解决因果问题，对吗？

So this is why are you having a hard time sleeping anyways?

所以这就是你睡不着觉的原因？

If you have to take a nine-cocktail supplement to sleep, then all we're doing is blinding the reason why are you in that position to begin with, right?

如果你必须服用九杯鸡尾酒补充剂才能入睡，那么我们所做的一切就是让你一开始就处于这种状态的原因变得盲目，对吗？

So we see this all the time, whether it is sleep problems, whether it is cortisol or testosterone.

所以我们一直看到这种情况，无论是睡眠问题，无论是皮质醇还是睾丸激素。

The question is, well, why is that low?

问题是，为什么这么低？

Now, we may give you something again to manage it immediately, but the task, the mystery I'm going to try to unveil is why?

现在，我们可能会再次给你一些东西来立即管理它，但是我要尝试揭开的任务和谜团是为什么？

Why is it there to begin with?

为什么它一开始就在那里？

This could be something like this is natural for you, and your lack of energy is something else.

这可能对你来说是很自然的事情，而你缺乏精力则是另一回事。

Or it could be actually it is not a natural level for you, but something is suppressing it.

或者可能实际上这对你来说不是一个自然的水平，但有些东西正在压制它。

Any number of you've got some infection going on.

你们中的许多人都受到了感染。

There's some allergic reaction to something in your environment.

您对环境中的某些东西有一些过敏反应。

There's mold, mercury.

有霉菌、汞。

That one comes up a lot.

这个经常出现。

You'll see mercury in folks, and that's causing a lot of problems.

你会在人们体内看到汞，这会导致很多问题。

Or any number of heavy metals or toxins, any host of things.

或者任何数量的重金属或毒素，任何许多东西。

Psychological distress, bad daily habit.

心理困扰，不良的生活习惯。

You don't ever see the sun.

你永远看不到太阳。

You don't ever sweat.

你从来不流汗。

You don't ever drink.

你从来不喝酒。

We always talk about so many things.

我们总是谈论很多事情。

So I'm always going to hunt for that, and I hate using this phrase.

所以我总是会去寻找它，但我讨厌使用这个短语。

It's highly maligned for a good reason, but root cause.

它受到高度诟病是有充分理由的，但却是根本原因。

All right?

好的？

So we're trying to find that.

所以我们正在努力寻找这一点。

It's like, are we making sure that we're not causing this problem?

就像，我们是否确保我们不会造成这个问题？

And I'm not going to want to give you a supplement to cover up something if we're not even trying to solve the problem of what's being there.

如果我们甚至不试图解决那里存在的问题，我就不会想给你一个补充来掩盖某些事情。

That being said, am I that concerned about people taking a multivitamin just all throughout?

话虽这么说，我是否担心人们一直服用多种维生素？

No, not really.

不，不是真的。

Am I concerned about people taking creatine?

我担心人们服用肌酸吗？

No. Go ahead.

不，继续吧。

Those ones are generally pretty fine to just take.

这些通常都很好，可以直接拿走。

But anything else, I want a reason.

但除此之外，我想要一个理由。

I really don't like giving people anything in a super physiological concentration or a super food concentration, right?

我真的不喜欢给人们任何超生理浓度或超食物浓度的东西，对吧？

So again, an amount you wouldn't find in a normal food dosage, unless we have really a specific reason.

再说一次，除非我们确实有特定的原因，否则在正常食物剂量中找不到这个量。

Some of these things are more problematic, others are less problematic.

其中一些问题比较严重，另一些则问题较少。

So to answer the question of dependency, you have a combination of actual physiological dependency, caffeine.

因此，要回答依赖性问题，需要结合实际的生理依赖性，即咖啡因。

That actually creates a physiological dependency versus a emotional or psychological dependency, or just a I like drinking this.

这实际上创造了一种生理依赖性与情感或心理依赖性，或者只是我喜欢喝这个。

That's my habit.

这是我的习惯。

That's my routine.

这就是我的日常。

There's a fancy scientific phrase for that, but it doesn't matter.

有一个奇特的科学术语来形容这一点，但这并不重要。

So yeah, we want to get off that, and again, my personal philosophy is I don't want you dependent upon anything.

所以，是的，我们想摆脱这个，再说一遍，我个人的理念是我不希望你依赖任何东西。

I want to create extremely resilient people, and I want to create physiological resilience.

我想创造出极具韧性的人，我想创造出生理上的韧性。

We actually have a fancy little algorithm we use to measure that in people, and so we can actually calculate that number.

实际上，我们有一个奇特的小算法来衡量人类的这一点，因此我们可以实际计算出这个数字。

And the goal of us is to push that number higher so that we don't have to have anything.

我们的目标是提高这个数字，这样我们就不需要拥有任何东西。

So many situations pop up in your real life that you're not going to have your supplement, or you're not going to have your routine, or you're not going to have your journal or whatever.

现实生活中会出现如此多的情况，以至于你不会有补充品，或者你不会有你的日常生活，或者你不会有你的日记或其他什么。

But also for the long term, I don't want to create a situation in which this is a short-term success that you have to now do that the rest of your life.

但从长远来看，我不想造成这样一种情况：这是一种短期的成功，而你现在必须在余生中做到这一点。

No, let's just get out of the way.

不，我们还是走开吧。

Let's fix the problem if there is something, symptom management, that's real, while we're actually searching for better foundational habits.

如果确实存在症状管理问题，那么我们就解决这个问题，同时我们实际上正在寻找更好的基本习惯。

The last thing I want to say about this is if you're only covering symptom, you're really missing signal.

关于这一点我想说的最后一件事是，如果你只覆盖症状，那么你真的错过了信号。

Right?

正确的？

Which is if you're constantly tired throughout the day and all you're doing is giving yourself a number of alpha-GPCs and caffeines, et cetera, even though there's good literature, okay, are you really just using that to allow your poor sleep hygiene to happen?

也就是说，如果你一整天都感到疲倦，而你所做的只是给自己摄入一些α-GPC和咖啡因等等，即使有很好的文献，好吧，你真的只是用它来让你的睡眠卫生状况不佳吗？

If I took those away, I bet you, you would actually start addressing your sleep if that's the cause, right?

如果我把它们拿走，我敢打赌，如果这是原因的话，你实际上会开始解决你的睡眠问题，对吧？

Or your stress or your poor hydration.

或者你的压力或你的水分不足。

You would go hunting for the problem.

你会去寻找问题。

And so you want to walk a fine line here of going like, "Hey, look, is an Athletic Greens supplement that big a deal?" No, probably not.

所以你要小心一点，比如，“嘿，看看，运动绿色补充剂有那么重要吗？”不，可能不会。

But wait a minute, am I actually now covering up the pain point that is maybe needed?

但等一下，我现在实际上是在掩盖可能需要的痛点吗？

It's a signal to actually get my ass in gear to go make one of these changes, whatever it needs to be.

这是一个信号，让我真正做好准备去做出这些改变，无论需要做什么。

So I know I got a little bit meta on you and a little bit philosophical.

所以我知道我对你有一点元认知和一点哲学。

Andrew Huberman:

安德鲁·休伯曼：

No, I-

不，我——

Dr. Andy Galpin:

安迪·加尔平博士：

But that's honestly how I approach it.

但老实说，这就是我的处理方式。

Andrew Huberman:

安德鲁·休伯曼：

Yeah, I think it's really important.

是的，我认为这非常重要。

A friend of mine who's a physician has a great saying, which is, "Better living through chemistry still requires better living."

我的一位医生朋友有一句名言，那就是：“通过化学更好的生活仍然需要更好的生活。”

Dr. Andy Galpin:

安迪·加尔平博士：

Oh.

哦。

Andrew Huberman:

安德鲁·休伯曼：

So-

所以——

Dr. Andy Galpin:

安迪·加尔平博士：

Boy, that's golden.

孩子，那是金色的。

That's so good.

那太好了。

Andrew Huberman:

安德鲁·休伯曼：

And it pertains also to things like antidepressants and ADHD drugs and things of that sort.

它还涉及抗抑郁药和多动症药物之类的东西。

Most all of those things were developed as tools to allow people to move from a maladaptive state.

所有这些东西大多数都是作为工具而开发的，以帮助人们摆脱适应不良的状态。

Okay, maladaptive is hard to define, but think about in any domain of life, you can either be back on your heels, flat-footed, or forward center of mass.

好吧，适应不良很难定义，但想想在生活的任何领域，你要么会脚跟不稳、措手不及，要么重心前移。

And there are times when people are so compromised neurochemically that they need to use pharmacology in order to get into a flat-footed position.

有时，人们的神经化学水平受到严重损害，他们需要使用药物才能陷入措手不及的境地。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

They're really back on their heels, flat-footed or forward center of mass.

他们实际上是在后跟、措手不及或重心向前。

But the idea was always that those things were developed as things to allow people to engage in the sorts of behaviors that can produce the same sorts of neurochemical shifts.

但我们的想法始终是，这些东西的开发是为了让人们能够从事能够产生同样类型的神经化学变化的行为。

And if people are thinking, well, what sorts of behaviors can induce these neurochemical shifts?

如果人们在思考，什么样的行为可以引发这些神经化学变化？

I'll just zoom out myself for a moment here and say, I am a big proponent, I believe you are as well, if I may In doing behavioral tools first whenever possible.

我在这里只是暂时缩小自己的范围，然后说，我是一个坚定的支持者，我相信你也是，如果我可以的话，我会尽可能首先使用行为工具。

Dr. Andy Galpin:

安迪·加尔平博士：

Mm-hmm.

嗯嗯。

Andrew Huberman:

安德鲁·休伯曼：

Really establishing good habits, the dos and don'ts, which we've talked a lot about in this series and in this episode.

真正建立良好的习惯，该做的和不该做的，我们在本系列和本集中讨论了很多。

Then excellent nutrition, which involves dos and don'ts, volume, food choice, timing, all the factors.

然后是良好的营养，包括注意事项、数量、食物选择、时间安排以及所有因素。

And then also supplementation, and also there's sometimes a case for prescription drugs, certainly, and often brain machine interface or body machine interface, measuring stuff using devices.

然后还有补充剂，有时也需要处方药，当然，通常是脑机接口或身体机接口，使用设备测量东西。

But the foundation of behaviors and good nutrition are really truly foundational, and it's hard in anything to skip steps, but supplements and prescription drugs are one place where people often skip steps, and then they don't actually learn how to cultivate the best behavioral practices, including the don'ts, as you mentioned.

但行为的基础和良好的营养确实是真正的基础，任何事情都很难跳过步骤，但补充剂和处方药是人们经常跳过步骤的地方，然后他们实际上并没有学会如何培养最佳的行为习惯，包括不要做的事情，正如你提到的。

And then just one more point along these lines.

然后沿着这些思路还有一点。

You talked about taking anything for energy is really disruptive to the system, and it is because, especially caffeine, while it has its uses and even health benefits, it's really borrowing.

你谈到服用任何东西来获取能量确实会对系统造成破坏，这是因为，尤其是咖啡因，虽然它有其用途，甚至对健康有益，但它实际上是借用的。

It's against the adenosine system with interest.

它对腺苷系统有兴趣。

And so because caffeine acts as an adenosine antagonist effectively, while caffeine is present in those receptors, you don't feel as sleepy.

因此，由于咖啡因有效地充当腺苷拮抗剂，而咖啡因存在于这些受体中，因此您不会感到困倦。

You have more energy.

你有更多的能量。

Your reaction time goes down, memories enhance, focus, performance of all kinds.

你的反应时间会缩短，记忆力会增强，注意力会增强，各种表现也会增强。

Yes.

是的。

But then when that caffeine is dislodged from the receptor, then the adenosine can act even more potently at those receptors.

但当咖啡因从受体上脱落时，腺苷就能对这些受体产生更有效的作用。

So it's sort of like being able to borrow against the normal variations in wakefulness and sleep.

所以这有点像能够借用清醒和睡眠的正常变化。

And this is why we encourage people, if they're not training first thing in the morning, to push their caffeine intake out about 90 to 120 minutes after waking so they can clear some of that adenosine in the morning, which tends to happen even after we wake up.

这就是为什么我们鼓励人们，如果他们早上第一件事不是训练，那么在醒来后大约 90 到 120 分钟减少咖啡因的摄入量，这样他们就可以在早上清除一些腺苷，这种情况甚至在我们醒来后也会发生。

People can listen to episodes on Master Your Sleep or Perfect Sleep or the caffeine episode to understand more about that.

人们可以收听“掌握你的睡眠”或“完美睡眠”节目或“咖啡因”节目，以了解更多相关信息。

But the final thing I just want to say here, and then it prompts a question, is in thinking about supplement protocols, I think a lot of people assume that once they start taking something, they're going to have to take it all the time.

但我只想在这里说的最后一件事，然后它提出了一个问题，是在考虑补充方案时，我认为很多人认为一旦他们开始服用某些东西，他们将不得不一直服用它。

Dr. Andy Galpin:

安迪·加尔平博士：

Mm.

嗯。

Andrew Huberman:

安德鲁·休伯曼：

And one idea perhaps is that people have some Alpha-GPC around that they could take, and granted it'd be great if people could try things without having to buy a whole product.

也许有一个想法是，人们身边有一些他们可以使用的 Alpha-GPC，并且如果人们无需购买整个产品就可以尝试一些东西，那就太好了。

I think companies hopefully are listening to this and will give people a sample to see if something works for them.

我认为公司希望能够倾听这一点，并向人们提供样本，看看某些东西是否适合他们。

Dr. Andy Galpin:

安迪·加尔平博士：

Mm.

嗯。

Andrew Huberman:

安德鲁·休伯曼：

And then give them an opportunity to try it, to have things around, but not necessarily assume you're going to take it every time.

然后给他们一个尝试的机会，让他们有一些东西，但不一定假设你每次都会接受。

Some things you take every day, foundational nutrition, supplements, for instance, but then also to take a look at how well you're eating or not eating.

有些东西是你每天服用的，例如基础营养品、补充剂，但也要看看你吃或不吃的情况。

At times when I'm eating much better, I'm consuming low sugar fermented foods, which are great for the gut microbiome.

有时，当我吃得更好时，我会食用低糖发酵食品，这对肠道微生物组非常有益。

I consume less probiotics.

我消耗的益生菌较少。

If ever I've been really compromised for whatever reason, then I will take pill form probiotics, but I don't take those all the time-

如果我因为某种原因真的受到了损害，那么我会服用药丸形式的益生菌，但我不会一直服用这些——

Dr. Andy Galpin:

安迪·加尔平博士：

Mm-hmm

嗯嗯

Andrew Huberman:

安德鲁·休伯曼：

...

because I get them from food and from certain green drinks like Athletic Greens and so forth.

因为我从食物和某些绿色饮料（如运动绿饮料等）中获取它们。

So I think that nutrition and supplementation are tethered in this way in my mind.

所以我觉得营养和补充在我心里是这样联系在一起的。

And I don't think that most people think of supplementation as something that where you can induce a lot of variability in when and how you take them.

我认为大多数人并不认为补充剂可以在服用时间和服用方式上产生很大的变化。

But as far as I'm concerned, as long as they're single ingredient formulations, you can use supplements once a week if you want.

但就我而言，只要它们是单一成分配方，如果您愿意，您可以每周使用一次补充剂。

Dr. Andy Galpin:

安迪·加尔平博士：

Totally.

完全可以。

Andrew Huberman:

安德鲁·休伯曼：

You could use them seven days a week.

您可以每周使用它们 7 天。

You could use them twice a day, four times a day, every day, or you could use them not at all.

您可以每天使用它们两次、每天四次、每天使用它们，或者您可以根本不使用它们。

Agreed?

同意吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Some of them will have an effect randomly like that.

其中一些会随机产生这样的效果。

Others will not.

其他人则不会。

And we talked about creatine being one of them.

我们谈到肌酸就是其中之一。

If you're going to take it once or so a week, then there's basically-

如果你打算每周服用一次左右，那么基本上-

Andrew Huberman:

安德鲁·休伯曼：

No benefit.

没有任何好处。

That's a very good point.

这是一个很好的观点。

Dr. Andy Galpin:

安迪·加尔平博士：

Very little.

很少。

Andrew Huberman:

安德鲁·休伯曼：

Creatine's a-

肌酸的a-

Dr. Andy Galpin:

安迪·加尔平博士：

Beta-alanine is another fantastic example of something you need to take consistently if you want some sort of benefit.

β-丙氨酸是另一个很好的例子，如果你想要某种好处，你需要坚持服用。

It needs to be built up in muscle.

它需要增强肌肉。

We need to use that to create carnosine, which is what's actually going to help us with our fatigue management.

我们需要用它来制造肌肽，这实际上可以帮助我们管理疲劳。

That's why we call it an acid buffer.

这就是为什么我们称其为酸性缓冲剂。

So in our previous metabolism episode, we talked about that being a major cause of fatigue.

因此，在我们之前的新陈代谢一集中，我们谈到这是疲劳的主要原因。

The wonderful part or one of the reasons why beta alanine works so effectively is it blocks that buildup.

β-丙氨酸如此有效的奇妙之处或原因之一是它可以阻止这种积累。

So that is a good example of another one that you would want to take.

这是您想要采用的另一个例子的一个很好的例子。

Other things like fish oil, you could certainly skip a day here and there.

其他像鱼油这样的东西，你当然可以到处跳过一天。

It wouldn't be that big a deal.

没什么大不了的。

I also do support your comment of you can take absolutely none of these things and be just fine.

我也确实支持你的评论，你绝对可以不接受这些事情，就可以了。

In terms of, and we'll come back maybe to beta alanine in a second.

就而言，我们可能会在一秒钟内回到β-丙氨酸。

In terms of some other fun stuff, my colleague Greg Gorski ran a really cool number of studies looking at how exercise actually alters the gut microbiome.

就其他一些有趣的事情而言，我的同事 Greg Gorski 进行了大量研究，探讨运动实际上如何改变肠道微生物组。

And this is actually an area that I probably have 300 stool samples sitting in my freezer in my lab.

实际上，我实验室的冰箱里可能有 300 个粪便样本。

Andrew Huberman:

安德鲁·休伯曼：

Oh, goodness.

哦，天哪。

Another reason to pause before entering your lab.

进入实验室之前暂停的另一个原因。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Another reason to not apply to come be one of my graduate students.

不申请成为我的研究生的另一个原因。

Unless you want to deal with that.

除非你想处理这个问题。

We actually have a number.

我们实际上有一个数字。

We've applied for a couple of grants to look more into this, specifically with females.

我们已经申请了几笔拨款来更多地研究这个问题，特别是针对女性。

So hopefully we can get that funded.

所以希望我们能得到这笔资金。

But nonetheless, you can actually see some pretty traumatic, and I say that word on purpose, changes in the gut microbiome.

但尽管如此，你实际上可以看到一些相当痛苦的、我故意说这个词的肠道微生物组的变化。

There's one in particular study I was thinking of that Greg did is he looked at the changes pre, post an ultramarathon.

我想到格雷格做了一项特别的研究，他观察了超级马拉松赛前和赛后的变化。

And even within a single bout of exercise, I can't remember some of the markers, but I know one of the markers was specifically increased by like 14,000% after a single bout of exercise.

即使在一次锻炼中，我也记不起一些标记，但我知道其中一个标记在一次锻炼后特别增加了 14,000%。

Now this is an ultramarathon.

现在这是一场超级马拉松。

This is like totally absurd amount of exercise relative to what normal people would be.

相对于正常人来说，这简直是荒谬的运动量。

But that number I remember it was like 14,229% or like some random number like that.

但我记得这个数字大约是 14,229% 或类似的随机数字。

Andrew Huberman:

安德鲁·休伯曼：

Of something meaningful?

有意义的事情吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, something meaningful.

是的，有意义的事情。

I can't remember which marker that was.

我不记得那是哪个标记了。

That had changed.

但情况已经改变了。

I know Streptococcus was in there.

我知道里面有链球菌。

Streptococcus went up by like maybe something more like 30 or 40 or 50%.

链球菌增加了 30%、40% 或 50% 左右。

So the point is we haven't even had the proper time, and we don't, to even launch into the gut microbiome.

所以关键是我们甚至还没有适当的时间，而且我们甚至没有进入肠道微生物组。

Supplementation there needs to be ultra specific.

那里的补充需要非常具体。

You wouldn't be best served to just jump in and take random things there.

你不会最好只是跳进去并在那里随意拿东西。

It's a whole area of emerging science.

这是整个新兴科学领域。

We know very little about it, but there is a number of actionable things one could do there.

我们对此知之甚少，但我们可以在那里做许多可行的事情。

So probably something to not mess with.

所以可能是一些不要乱搞的事情。

Would certainly work with a qualified physician if you think you have something going on clinical or some actual problem there.

如果您认为您有临床问题或存在实际问题，肯定会与合格的医生合作。

Don't work with someone who's not a specialist, a medical doctor there, but just randomly assigning a bunch of probiotics or prebiotics without intention is maybe the next forefront of human performance research, but we'll have to maybe come back in a few years and dive into that in detail.

不要与非专家、医生的人合作，但无意中随机分配一堆益生菌或益生元可能是人类表现研究的下一个前沿，但我们可能必须在几年后回来并深入研究这一点。

Or perhaps you could bring somebody on who's an expert in that to discuss that.

或者也许你可以请一位这方面的专家来讨论这个问题。

Andrew Huberman:

安德鲁·休伯曼：

Yeah, gut microbiome is fascinating.

是的，肠道微生物组很有趣。

I think of sleep as the most powerful performance-enhancing activity.

我认为睡眠是最有效的提高表现的活动。

Of course, you still have to do the activity.

当然，你还是得做活动。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

I consider it foundational.

我认为这是基础性的。

It basically raises the tide on mental health, physical health, performance of all kinds.

它基本上提高了心理健康、身体健康和各种表现的潮流。

There's recent data that during sleep, your body goes through all its various forms of metabolism possible.

最近的数据表明，在睡眠期间，您的身体会经历各种可能的新陈代谢形式。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Which is amazing.

这太棒了。

So it's measured from breath in human subjects, breath metabolites in human subjects.

因此，它是通过人类受试者的呼吸、人类受试者的呼吸代谢物来测量的。

So obviously, if one is thinking about supplementation and wondering, okay, what's the best supplement to enhance performance?

显然，如果一个人正在考虑补充并想知道，好吧，提高表现的最佳补充是什么？

You gave some great rationale for why creatine would be an excellent choice, provided you're eating well and hydrating well.

您给出了一些很好的理由来解释为什么肌酸是一个很好的选择，前提是您饮食良好且水分充足。

And then to my mind, the next thing on the list would be anything that allows you to improve the quality and maybe even the duration of your sleep.

然后在我看来，清单上的下一件事情就是任何可以提高睡眠质量甚至延长睡眠时间的事情。

Although, if you wake up and you feel rested throughout the day and only need a short nap in the afternoon, not everyone needs one, but then generally that means you're feeling okay.

虽然，如果您醒来后感觉一整天都休息得很好，只需要在下午小睡一会儿，那么并不是每个人都需要小睡，但通常这意味着您感觉还不错。

People sometimes get flipped onto this idea that they have insomnia.

人们有时会突然想到自己患有失眠症。

Insomnia is excessive-

失眠过度——

Dr. Andy Galpin:

安迪·加尔平博士：

毫米

Andrew Huberman:

安德鲁·休伯曼：

...

daytime sleepiness, where you're falling asleep during the day.

白天嗜睡，即白天入睡。

That's insomnia.

这就是失眠。

Could also be narcolepsy, but that's-

也可能是嗜睡症，但那是——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

insomnia.

失眠。

But supplementation to improve the quality or duration of sleep, or both, seems to me like the most direct route, even though actually, technically, it's an indirect route to performance enhancement.

但在我看来，通过补充来改善睡眠质量或持续时间，或两者兼而有之，似乎是最直接的途径，尽管实际上，从技术上来说，这是提高表现的间接途径。

And then thinking about things that increase alertness and stimulants and fatigue reducers.

然后考虑一些可以提高警觉性、兴奋剂和减轻疲劳的事情。

Do you think that's a good logic?

你认为这是一个很好的逻辑吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

We go to absurd lengths to dial sleep in as much as we can.

我们不遗余力地尽可能多地睡眠。

The honest answer is truly absurd.

诚实的回答确实很荒谬。

This is a conflict of interest that my company, that I'm a part of, is Absolute Rest, is the name of that company.

这是一种利益冲突，我所在的公司是 Absolute Rest，是该公司的名称。

We actually go out to your house and run a full clinical grade sleep study in your bedroom, on you.

我们实际上会去您家，在您的卧室对您进行全面的临床级睡眠研究。

And run that over multiple nights.

并运行多个晚上。

So instead of having to go to a sleep clinic and have it done in this weird hospital room or setting with these people looking at you through a mirror, it's totally creepy.

因此，不必去睡眠诊所，在这个奇怪的病房或这些人通过镜子看着你的环境中完成它，这完全令人毛骨悚然。

That is important because that's the only way to truly determine how you are sleeping.

这很重要，因为这是真正确定您睡眠情况的唯一方法。

Now, that said, the technology of wearable trackers is getting better.

也就是说，现在可穿戴追踪器的技术正在变得越来越好。

In fact, I would actually predict those things will reach a level of accuracy equivalent to the PSG in the next couple of years, and probably will get FDA approval to be able to diagnose, officially, sleep disorders.

事实上，我实际上预测这些东西将在未来几年内达到与 PSG 相当的准确度，并且可能会获得 FDA 的批准，能够正式诊断睡眠障碍。

That's my prediction from some inside information.

这是我根据一些内部消息做出的预测。

I don't know that to be true, but it is getting a lot better.

我不知道这是真的，但情况正在好转。

Right now, those wearables are not accurate enough to meet that threshold.

目前，这些可穿戴设备的准确度还不足以满足该阈值。

So what we do is we bring out basically all the equipment to do that.

所以我们所做的就是拿出基本上所有的设备来做到这一点。

So we'll come in and do that.

所以我们会进来这样做。

Now, once we understand exactly how you're sleeping, the next question is to answer, why are you sleeping that way?

现在，一旦我们确切地了解了您的睡眠方式，下一个问题就是回答：您为什么会这样睡觉？

And so this is a full four-fold system.

所以这是一个完整的四重系统。

Number one is we're going to look at biology, which means we're going to take saliva and blood, and we're looking at everything from neurotransmitters concentrations to vitamins, B6, B12, et cetera, that are important for sleep performance.

第一是我们要研究生物学，这意味着我们要采集唾液和血液，我们要研究从神经递质浓度到维生素、B6、B12 等对睡眠表现很重要的一切。

So we're going to see, is it a physiological problem?

所以我们要看看，这是一个生理问题吗？

Is there something happening there?

那里有什么事情发生吗？

Is cortisol DHEA ratio, that we've previously talked about, or is something like that off?

是我们之前讨论过的皮质醇 DHEA 比率，还是类似的东西？

If it's not physiology, then we're going on the next one, which is environmental.

如果这不是生理学，那么我们将继续下一个，那就是环境学。

We run a full environmental scan of your bedroom during those nights of sleep that we're there.

我们在您睡觉的那些夜晚对您的卧室进行全面的环境扫描。

And that's really important because we can look at everything from dander and pollen and allergens that are in the air.

这非常重要，因为我们可以观察空气中的一切，从皮屑、花粉到过敏原。

A quick tip here is wash your sheets at least once a week.

这里的一个快速提示是每周至少洗一次床单。

One of the most common places that people get allergens in the air is actually from accumulation on your sheets.

人们在空气中获得过敏原最常见的地方之一实际上是床单上的积累。

So if you clean those more often, you'll be in a better spot.

因此，如果您更频繁地清洁它们，您的处境就会更好。

The next one there also is, I'm sorry, this hurts my heart.

下一篇还有，对不起，这伤了我的心。

In truthfulness, I violate this, but keep your pets out of your bedroom and certainly keep them off your bed.

说实话，我违反了这一点，但不要让你的宠物进入你的卧室，当然也不要让它们离开你的床。

Our Ghostface Killer is my dog, and Milky's my other one.

我们的鬼脸杀手是我的狗，而米尔奇是我的另一只狗。

They don't go on my bed, but they're right next to my bed.

它们不在我的床上，但就在我的床边。

So we violate that one.

所以我们违反了这一点。

But full environmental scan includes all those things.

但全面的环境扫描包括所有这些内容。

Of course, we measure light and temperature and humidity and everything else that's going on in the room.

当然，我们会测量光线、温度、湿度以及房间内发生的所有其他情况。

Volatile organics that are coming out of the mattress, formaldehyde, lead out of the wall, all these things that could potentially disrupt your sleep.

床垫中散发出的挥发性有机物、甲醛、墙壁中的铅，所有这些都可能会扰乱您的睡眠。

And we want to make sure that none of those things are kicking on.

我们希望确保这些事情都不会发生。

We see this constantly.

我们经常看到这一点。

People will have things like trying to be cool, and they want to be cold at night, because that's important, and so they'll turn an air conditioner on or a fan, but the air conditioner kicking on and off at night actually can shoot you out of various sleep stages.

人们会有一些事情，比如想保持凉爽，他们想在晚上冷一点，因为这很重要，所以他们会打开空调或风扇，但晚上打开和关闭空调实际上可以让你脱离不同的睡眠阶段。

So you want to be really careful about this going.

所以你要非常小心这件事。

The last metric on that is actually CO2.

最后一个指标实际上是二氧化碳。

And so what you remember from our metabolism discussion is when you exhale, you're breathing out CO2.

因此，您从我们的新陈代谢讨论中记住的是，当您呼气时，您呼出二氧化碳。

Well, if your room is closed and the ventilation isn't great, the amount of CO2 in your room starts to build up.

好吧，如果您的房间是封闭的并且通风不佳，那么您房间内的二氧化碳量就会开始积聚。

And we actually very specifically know the threshold, based on information collected from the International Space Station, actually.

实际上，根据从国际空间站收集的信息，我们实际上非常具体地知道这个阈值。

We know the threshold at which CO2 crosses and starts disrupting sleep.

我们知道二氧化碳穿过并开始扰乱睡眠的阈值。

So we want to make sure that you're not sitting in this CO2 bath in front of your face and then breathing it back in and disrupting your sleep.

因此，我们要确保您不会坐在脸前的二氧化碳浴中，然后再将其吸入，从而扰乱您的睡眠。

So environment is the second one.

所以环境是第二个。

The third one is actually now psychology.

第三个实际上是现在的心理学。

So, one of the members on our team is a Harvard MD in psychiatry and put together an entire sleep scan ...

因此，我们团队的一名成员是哈佛大学精神病学医学博士，他整理了整个睡眠扫描......

survey.

调查。

So we run through all that to see if there's anxiety, depression, anything like that psychologically going on.

所以我们会仔细检查所有这些，看看是否存在焦虑、抑郁或类似的心理问题。

And then the fourth one there is if you have some sort of actual sleep pathology.

第四个是如果你有某种实际的睡眠病理学。

And so this, again, will include some eye-tracking stuff that we can use.

因此，这将再次包括一些我们可以使用的眼球追踪功能。

So we take all those data, they go back to our team.

因此，我们获取所有这些数据，并将它们返回给我们的团队。

We work in combination with Steve Lockley from Harvard, who's done a ton of stuff.

我们与哈佛大学的史蒂夫·洛克利 (Steve Lockley) 合作，他做了很多工作。

He actually set up a lot of the circadian rhythm stuff in the International Space Station as well.

实际上，他还在国际空间站中设置了很多昼夜节律的东西。

Himself, Jeffrey Drummond, MD, PhD, et cetera, and all these folks in a room go over your data, identify what's going on, and build action plans off of that.

他本人、杰弗里·德拉蒙德（Jeffrey Drummond）医学博士、哲学博士等，以及房间里的所有这些人都会检查您的数据，确定正在发生的情况，并据此制定行动计划。

Occasionally, those action plans will include supplementation, but only if necessary.

有时，这些行动计划会包括补充，但仅限于必要时。

We're really going to try to come back and work through a system to improve the sleep however is needed.

我们确实会尝试回来并通过一个系统来改善睡眠，但这是必要的。

So I realize that is not totally accessible for a lot of people, but if you really need to go to the end of the Earth to figure out sleep, that service is available.

所以我意识到这对很多人来说并不完全可行，但如果你真的需要到地球的尽头来解决睡眠问题，那么这项服务是可用的。

Andrew Huberman:

安德鲁·休伯曼：

Absolute Rest sounds like an amazing tool.

绝对休息听起来是一个了不起的工具。

Given that most people won't be able to use it or access it, although we will provide a link in case people are interested in it and do want to try it.

鉴于大多数人无法使用或访问它，尽管我们将提供一个链接以防人们对它感兴趣并且确实想尝试它。

You mentioned a few things that I think everyone should assay their sleeping environment for, and determine whether or not they are hindering their sleep without realizing it.

您提到了一些事情，我认为每个人都应该分析自己的睡眠环境，并确定自己是否在不知不觉中阻碍了睡眠。

For instance, the air conditioning going on and off, or this could be heater going on and off, or central heating or cooling unit.

例如，空调的打开和关闭，或者加热器的打开和关闭，或者中央供暖或制冷装置。

This could be keeping the room dark.

这可能会使房间保持黑暗。

This could be cleaning your sheets.

这可能是在清洁你的床单。

Certainly, that doesn't require that one sign up for Absolute Rest.

当然，这并不要求人们报名参加“绝对休息”。

So cleaning one's sheets routinely, keeping pets out of the bedroom.

因此，要定期清洁床单，不要让宠物进入卧室。

As you admitted you don't entirely.

正如你所承认的，你并不完全如此。

Different opinions about that, but if you're having sleep issues, the dander from animals may be part of those issues.

对此有不同的看法，但如果您有睡眠问题，动物的皮屑可能是这些问题的一部分。

And then one that I'll just add, which I think is pretty interesting, is there's some beautiful data out of Michael Terman's lab at Columbia Medical School in New York on negative ionization.

然后我要补充一点，我认为非常有趣，纽约哥伦比亚医学院迈克尔·特曼的实验室提供了一些关于负电离的漂亮数据。

And this sounds pretty wacky-

这听起来很古怪——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

kind of new agey.

有点新时代的感觉。

I'm sure some of you are like, "Negative ionization?" But listen, the Terman lab is a serious laboratory focused on circadian biology for many decades now.

我相信你们中的一些人会想，“负电离？”但是听着，特曼实验室是一个几十年来一直专注于昼夜节律生物学的严肃实验室。

Negative ion concentrations are higher near coastal locations, so if you've ever gone to the sea or gone on vacation and you sleep better near a body of water, that's actually a real thing, and there are negative ionization machines.

沿海地区负离子浓度较高，因此，如果您曾经出海或度假，并且在水体附近睡得更好，那实际上是真实存在的，而且有负离子机。

But there are also some things that one can do in order to increase the negative ion concentration in their sleeping environment that are nearly zero cost, if not zero cost.

但人们也可以采取一些措施来增加睡眠环境中的负离子浓度，这些措施即使不是零成本，也几乎是零成本。

You can look those up online, and we probably will do an entire episode about this in the future.

您可以在网上查找这些内容，我们将来可能会制作一整集有关此内容的内容。

But I think what you describe for Absolute Rest really highlights a more general set of themes that I think are really important, which is your sleep environment is an environment.

但我认为你对绝对休息的描述确实突出了一组更普遍的主题，我认为这些主题非常重要，即你的睡眠环境是一个环境。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

It's got a lot going on in it, and it's worth running through the checklist that you described and asking where are things maybe not optimized, but where am I really getting in my own way in terms of sleep?

其中发生了很多事情，值得仔细检查一下您所描述的清单，并询问哪些地方可能没有优化，但在睡眠方面我真正在哪里妨碍了自己？

All of this again being related to the fact that getting excellent sleep consistently will completely transform everything that you do, and not getting excellent sleep consistently, which is a challenge for so many people-

所有这一切都与这样一个事实有关：持续获得良好的睡眠将彻底改变你所做的一切，而不能持续获得良好的睡眠，这对很多人来说都是一个挑战——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

will also transform everything that you do and think and feel, but in the negative direction.

也会改变你所做、所想、所感的一切，但会朝负面方向发展。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

I can also offer a few tips on sleep based on things we find most consistently for those that can't go through the whole protocol.

我还可以根据我们为那些无法完成整个协议的人找到的最一致的事情提供一些关于睡眠的建议。

One quick little actually app called Timeshifter is really cool for anyone that's dealing with consistent travel and jet lag.

对于那些经常旅行和时差的人来说，一款名为 Timeshifter 的快速小应用程序真的很酷。

So you can go and enter your location, your time, where you're going, the location, and then it'll actually back-calculate and it'll give you full light, stimulant, food, hydration, and stuff protocol, and you just follow along with that.

所以你可以去输入你的位置、你的时间、你要去的地方、地点，然后它实际上会进行反向计算，它会给你充足的光线、兴奋剂、食物、水合作用和物质方案，你只需遵循即可。

And we've used that for many years, actually, especially when traveling to Abu Dhabi for Vice and Mongolia and Brazil for the Olympics, and sort of all over the place.

实际上，我们已经使用它很多年了，尤其是在前往阿布扎比观看 Vice 以及前往蒙古和巴西观看奥运会时，以及其他一些地方。

So I think that app is still available.

所以我认为该应用程序仍然可用。

I hope so.

我希望如此。

It's great.

这很棒。

A nice tool.

一个不错的工具。

A couple of things we found major.

我们发现一些重要的事情。

If you're dealing with acid reflux, so if you're someone who has problems like that, you can just elevate the head of your bed by six inches.

如果您患有胃酸反流，那么如果您有类似的问题，您只需将床头抬高六英寸即可。

So if you put a little piece of wood or something underneath it.

所以如果你在它下面放一块小木头或其他东西。

You can also buy very inexpensive pillows that can elevate that.

您还可以购买非常便宜的枕头来提高这一点。

Now, that's not solving the problem, but at least it can help you sleep.

现在，这并不能解决问题，但至少可以帮助你入睡。

Whether it's just that night or if it's a consistent problem, you can do there.

无论是那天晚上的问题还是持续存在的问题，您都可以在那里进行。

If you're snoring, like I said, that's not really benign.

如果你打鼾，就像我说的那样，那可不太好。

You should probably take a look at that.

你也许应该看一下。

Your first step there is mouth tape.

第一步是用嘴胶带。

If that doesn't work, you can go through what's called myofunctional therapy, which I don't know if you've covered that before, but it's basically tongue exercises.

如果这不起作用，你可以进行所谓的肌功能疗法，我不知道你以前是否介绍过，但它基本上是舌头练习。

And that can be quite effective, specifically for people who have problems with REM sleep.

这非常有效，特别是对于快速眼动睡眠有问题的人。

So myofunctional therapy, it's kind of like you do, depending on the protocol, some tongue exercises kind of in the morning, afternoon, or night.

所以肌功能治疗，有点像你所做的，根据方案，在早上、下午或晚上进行一些舌头练习。

And that takes a while, to be honest.

老实说，这需要一段时间。

You're probably going to need at least six weeks before you start seeing anything.

您可能需要至少六周的时间才能开始看到任何东西。

But that actually is pretty well demonstrated to help with sleep.

但实际上这已经被充分证明可以帮助睡眠。

So you can probably Google or we could find a link for exact protocols.

所以你可以谷歌或者我们可以找到确切协议的链接。

I don't want to describe all them.

我不想描述所有这些。

But yeah, you're going to strengthen your tongue so that it stops falling in the back of your neck and waking you up at night.

但是，是的，你要加强你的舌头，这样它就不会落在你的脖子后面，并在晚上把你吵醒。

So that's a really easy free protocol to use.

所以这是一个非常容易使用的免费协议。

If you're struggling with, it could be insomnia, but it could be just things like when you get into bed, you're super tired and you can't fall asleep, or things like that.

如果你正在挣扎，可能是失眠，但也可能只是当你上床睡觉时，你非常累而无法入睡，或者类似的事情。

Kind of a basic rule of thumb we use is only two things happen in your bed, and if you can make sure those are the only two things you do in your bed, the problems of falling asleep or insomnia tend to go down.

我们使用的基本经验法则是，在你的床上只发生两件事，如果你能确保你在床上只做这两件事，那么入睡或失眠的问题往往会减少。

Those two things are you have sex and you sleep, and nothing else goes down in your bed.

这两件事是你做爱和睡觉，床上没有其他东西。

And so you can make that environment very special, and that can help quite effectively improve your ability to fall asleep and then not wake up early.

因此，您可以使该环境变得非常特别，这可以帮助非常有效地提高您入睡并且不会早醒的能力。

So keeping that environment specific to what it's for can be effective.

因此，保持该环境特定于其用途可能会很有效。

The only other thing I would think of is, and I hate to say this because it's not super practical, but it's just quite clear at this point, sleeping with a partner in your bed It's just not very good for sleep.

我唯一想到的另一件事是，我不想这么说，因为它不是超级实用，但在这一点上很清楚，与伴侣一起睡在床上这对睡眠不太好。

所以

Andrew Huberman:

安德鲁·休伯曼：

Good luck with that one.

祝你好运。

Dr. Andy Galpin:

安迪·加尔平博士：

I know.

我知道。

You can do a couple of things if it helps.

如果有帮助的话，您可以做几件事。

You can get two smaller beds and put them right next to each other.

您可以买两张较小的床并将它们并排放置。

If you can actually have separate sheets, that alone can be helpful.

如果您实际上可以有单独的工作表，那么仅此一项就很有帮助。

So even if you're on a king-sized bed or something, and again, I know some people, they're just like, "There's no chance." But if you want to know the cost for the effect it might be-

所以，即使你躺在一张特大号床上或其他什么地方，我知道有些人，他们只是说，“没有机会。”但如果你想知道效果的成本可能是——

Andrew Huberman:

安德鲁·休伯曼：

You're going to end your relationship

你将结束你们的关系

Dr. Andy Galpin:

安迪·加尔平博士：

You can just lose your loved one.

你可能会失去你所爱的人。

Ideally-

理想情况下-

Andrew Huberman:

安德鲁·休伯曼：

Please don't.

请不要。

Please don't.

请不要。

Dr. Andy Galpin:

安迪·加尔平博士：

Well

嗯

Andrew Huberman:

安德鲁·休伯曼：

Oh my goodness.

天哪。

Dr. Andy Galpin:

安迪·加尔平博士：

So, the only last thing I want to mention here is something that's popped up just a few times recently, but you're going to see more of, which is called orthosomnia.

所以，我想在这里提到的最后一件事是最近才出现几次的东西，但你会看到更多，这被称为正交睡眠。

So that is a term that people are growing concerned over, which is wearables and sleep trackers causing sleep issues.

所以这是一个人们越来越关心的术语，即可穿戴设备和睡眠追踪器导致睡眠问题。

So people basically become too obsessed with optimizing, maximizing scores, and that alone-- Well, actually, so you learn when to wake up, and so you have actually an anticipatory response when many hours prior to waking up.

所以人们基本上变得过于痴迷于优化、最大化分数，仅此而已——嗯，实际上，所以你学会了何时醒来，所以你在醒来前的几个小时内实际上有一个预期的反应。

So if you actually learn to have a little bit of a...

所以如果你真的学会了一点...

What's that little molecule of excitement and reward?

那个令人兴奋和奖励的小分子是什么？

Oh, dopamine.

哦，多巴胺。

That's the one.

就是这个。

If you start getting that because you wake up and you get super excited to check your score, or it's the same thing if you check your phone or Twitter or whatever in the morning, that'll actually start carving back your wake-up time because you start launching it.

如果你开始得到这个，因为你醒来，你非常兴奋地查看你的分数，或者如果你在早上查看你的手机或推特或其他什么东西，这实际上会开始缩短你的起床时间，因为你开始启动它。

So it can ruin sleep, becoming too obsessed.

所以它会破坏睡眠，变得过于沉迷。

So what I'll say is, if you're going to use a sleep tracker and you just don't care, you want to check it, and you have fun with it, great.

所以我要说的是，如果你打算使用睡眠追踪器并且你只是不在乎，你想检查它，并且你享受它的乐趣，那就太好了。

But if you are really, really interested in it and you pay a lot of attention to it, don't check your sleep score for at least the first 60 minutes after waking up, and then that should help you.

但如果您真的非常非常感兴趣并且非常关注它，那么至少在起床后的前 60 分钟内不要检查您的睡眠分数，这会对您有所帮助。

Andrew Huberman:

安德鲁·休伯曼：

That's a great tool, and piece of advice, I think, generally, because I think a lot of people are waking up in the middle of the night, checking their phone two or three times per night, and kind of wondering why they're doing that, and I'm guessing it's this anticipatory wake-up circuit.

我认为这是一个很棒的工具，也是一个建议，因为我认为很多人都会在半夜醒来，每晚检查手机两到三次，并有点想知道为什么他们要这样做，我猜这是这种预期的唤醒电路。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, you absolutely should use either your night mode or do not disturb or airplane mode or something overnight.

是的，您绝对应该使用夜间模式或请勿打扰或飞行模式或其他夜间模式。

Andrew Huberman:

安德鲁·休伯曼：

Or leave it out of the room.

或者把它放在房间外面。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

If you have to wake up and some people have a family member who's maybe not in great health, and so they have to get their phone around in case they call or things like that.

如果你必须起床，而有些人的家人可能身体不太好，那么他们就必须随身携带手机，以防打电话或类似的事情。

So I get it.

所以我明白了。

You're like, "I can't leave it out." Leave it in there, leave it in do not disturb, and enter in their phone number or whoever's phone number, so only they can get through.

你会说，“我不能把它排除在外。”把它留在那儿，把它留在“请勿打扰”中，然后输入他们的电话号码或任何人的电话号码，这样只有他们才能接通。

But keep it black and white.

但要保持黑白。

So if you do have to look at your phone at night, you see black and white, and you do not have notifications.

因此，如果您必须在晚上查看手机，您会看到黑白的，并且没有通知。

So make sure that there's no notification for no email and no DM.

因此，请确保没有电子邮件和 DM 时不会收到通知。

Get all that stuff off your screen, and so you look at the, "Did anybody call?

把屏幕上的所有东西都去掉，然后你就会看到“有人打电话来吗？

Did anybody text of importance?

有人发过重要的短信吗？

What time is it?

现在几点了？

No emergency going on, black and white.

没有紧急情况发生，黑白分明。

Okay, right back to sleep." So that can help a little bit.

好了，赶紧回去睡觉吧。”所以这可以提供一点帮助。

Andrew Huberman:

安德鲁·休伯曼：

One of the supplements that I've found is extremely useful for being able to fall back asleep if I've woken up in the middle of the night and for some reason can't, and is also very effective for enhancing sleep when one is ingesting fewer carbohydrates-

我发现的一种补充剂对于我在半夜醒来但由于某种原因无法入睡时能够重新入睡非常有用，而且当人们摄入较少的碳水化合物时对于增强睡眠也非常有效-

Dr. Andy Galpin:

安迪·加尔平博士：

毫米

Andrew Huberman:

安德鲁·休伯曼：

...

an issue that a lot of people run into.

很多人都会遇到的一个问题。

Or for people that are fasting for many hours before sleep, people who are trying to not eat anything within-

或者对于那些在睡觉前禁食几个小时的人，那些试图在睡眠期间不吃任何东西的人——

Dr. Andy Galpin:

安迪·加尔平博士：

Mm-hmm

嗯嗯

Andrew Huberman:

安德鲁·休伯曼：

...

two to four hours, but is inositol, 900 milligrams of myo-

两到四个小时，不过是肌醇，900毫克的肌醇

Dr. Andy Galpin:

安迪·加尔平博士：

Oh, yeah

哦，是的

Andrew Huberman:

安德鲁·休伯曼：

...

myo-inositol.

肌醇。

I find, again, this is anecdata, to be clear, that if I wake up in the middle of the night and I've taken 900 milligrams of inositol before initially falling asleep, that I fall back asleep much more easily.

我再次发现，这是轶事，需要明确的是，如果我在半夜醒来并在入睡前服用 900 毫克肌醇，我会更容易重新入睡。

So that's why I've added 900 milligrams of inositol to my so-called sleep stack.

这就是为什么我在我所谓的睡眠堆栈中添加了 900 毫克肌醇。

I've also tried just taking it alone, and it works well alone, but it works better, of course, with the MAG3 and 8 Apigenin theanine sleep stack.

我也尝试过单独服用，单独使用效果很好，但当然，与 MAG3 和 8 芹菜素茶氨酸睡眠堆栈一起使用效果更好。

Also, in terms of tools for sleep, the app Reveri, that was developed by my colleague, Dr. David Spiegel, who's a medical doctor at Stanford Psychiatry, Stanford School of Medicine and Psychiatry.

另外，在睡眠工具方面，Reveri 应用程序是由我的同事 David Spiegel 博士开发的，他是斯坦福大学医学院和精神病学学院斯坦福精神病学部的一名医生。

There is a free trial.

有免费试用。

There's a nominal cost if you use it month to month.

如果您每月使用它，则需要支付象征性的费用。

But the data are really strong that people that use that, I think it's eight to 11-minute sleep hypnosis once a week, and it doesn't have to be in the middle of the night when you wake up, really helps improve people's ability to fall asleep quickly, stay asleep, fall back asleep if they wake up in the middle of the night.

但数据确实很强，使用它的人，我认为每周一次8到11分钟的睡眠催眠，而且不一定要在半夜醒来，确实有助于提高人们快速入睡、保持睡眠、半夜醒来再入睡的能力。

In some cases, curing insomnia.

在某些情况下，可以治疗失眠。

In other cases, really just helping people with their general sleep issues.

在其他情况下，实际上只是帮助人们解决一般睡眠问题。

And I mention this because, obviously, it's a technology, it's not a supplement, but I know that some people are supplement-averse.

我提到这一点是因为，显然，这是一项技术，而不是补充剂，但我知道有些人厌恶补充剂。

Dr. Andy Galpin:

安迪·加尔平博士：

Mm.

嗯。

Andrew Huberman:

安德鲁·休伯曼：

Also, if you look at the cost comparison between taking the sleep stack-

另外，如果你看一下睡眠堆栈之间的成本比较-

Dr. Andy Galpin:

安迪·加尔平博士：

Totally

完全

Andrew Huberman:

安德鲁·休伯曼：

...

and the Reveri app, it's pennies on the dollar, really.

还有 Reveri 应用程序，真的很划算。

So again, I'm a proponent of both for myself, but I realize that people have varying budgets.

再说一遍，我本人是两者的支持者，但我意识到人们的预算各不相同。

And again, I should say as always, behavioral tools first, and I think of the Reveri app as more or less a behavioral tool.

再说一次，我应该一如既往地说，首先是行为工具，我认为 Reveri 应用程序或多或少是一种行为工具。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

It's really just a tool, any of these breathwork protocols, hypnosis protocols.

它实际上只是一个工具，任何这些呼吸协议、催眠协议。

They're just a tool for you to touch back in with your own physiology rather than a substance that's coming in.

它们只是让你接触自己生理机能的工具，而不是进来的物质。

So I fully support those.

所以我完全支持这些。

We have used a number of those in protocols.

我们在协议中使用了其中的一些。

There's some other tricks that we can pull in those areas.

我们还可以在这些领域使用其他一些技巧。

I probably shouldn't say this, but the reality of it is, depending on what's keeping you up, sometimes we recommend just getting up and getting it done.

我可能不应该这么说，但事实是，取决于是什么让你坚持下去，有时我们建议你站起来完成它。

If it's a project or a thing or whatever, sometimes rather than laying there all night not sleeping, you can get up, get it done, and then if you stay awake, fine, at least the anxiety's gone.

如果是一个项目或一件事或其他什么，有时你可以起床，完成它，而不是整夜不睡觉，然后如果你保持清醒，好吧，至少焦虑消失了。

Or sometimes you can actually go back to sleep because you're like, especially if the task only literally would take 10 or 15 minutes.

或者有时你实际上可以回去睡觉，因为你喜欢，特别是如果这项任务实际上只需要 10 或 15 分钟。

It may ruin your sleep, but you're going to have ruined sleep anyways.

它可能会破坏你的睡眠，但无论如何你都会破坏睡眠。

So you can try that tool.

所以你可以尝试一下这个工具。

You don't want to pull that card very often, and you have to be very careful to what you consider to be something worthy of doing that.

你不想经常抽这张卡，而且你必须非常小心你认为值得这样做的事情。

But that is between me and you and nobody else here.

但这是我和你之间的事，而不是这里其他人之间的事。

That's a tool I have used personally more than a few times, where it's just like I get an idea, and I don't want to lose it, or like The solution for something you've been noodling on for a long time pops in your head, and you're not wanting to forget it.

这是我个人使用过多次的工具，就像我得到了一个想法，我不想失去它，或者像你已经思考了很长时间的某件事的解决方案突然出现在你的脑海中，你不想忘记它。

Just get up, get it done, and get on with your day.

起床，完成任务，然后继续你的一天。

Andrew Huberman:

安德鲁·休伯曼：

In several previous episodes, you emphasized how exercise induces various adaptations depending on the type, specificity, volume, intensity, et cetera, of the exercise, and that during exercise, the degree of adaptation that one triggers is often associated with things that normally we don't associate with exercise-related health, things like huge increases in blood pressure during exercise, huge increases in inflammatory markers, muscle damage.

在之前的几集中，您强调了运动如何根据运动的类型、特异性、运动量、强度等引起各种适应，并且在运动过程中，触发的适应程度通常与我们通常不与运动相关的健康联系在一起的事情有关，例如运动期间血压大幅升高、炎症标记物大幅增加、肌肉损伤。

These things all sound terrible, but as you beautifully explained, all of that triggers adaptations that then bring those markers below the baseline with which they were previous to the exercise.

这些事情听起来都很糟糕，但正如您精美地解释的那样，所有这些都会触发适应，然后使这些标记低于练习之前的基线。

So that's the adaptation and the recovery.

这就是适应和恢复。

Within the realm of supplementation and nutrition, I'm aware of a number of things, some herbal, some lipid-based, other compounds, that are used for various things but that are known to have a potent anti-inflammatory effect.

在补充剂和营养领域，我知道很多东西，一些草药，一些脂基化合物，其他化合物，它们用于各种用途，但已知具有有效的抗炎作用。

Things like omega-3 fatty acids, ashwagandha for its effect on cortisol, although that's a bit indirect to the inflammatory pathway, curcumin, and things of that sort.

像 omega-3 脂肪酸、南非醉茄（ashwagandha）对皮质醇的影响（尽管这对炎症途径有点间接）、姜黄素等。

Given that we want inflammation in order to trigger the adaptation response to exercise, and given that we want to reduce inflammation in the recovery period, can we put together a logical framework as to when is best to take anything anti-inflammatory, whether it's supplement-based or prescription or over-the-counter drug, and when to strictly avoid taking any anti-inflammatory supplement or behavioral tool?

鉴于我们需要炎症来引发对运动的适应反应，并且考虑到我们希望在恢复期减少炎症，我们能否建立一个逻辑框架来确定何时最好服用任何抗炎药物，无论是补充剂、处方药还是非处方药，以及何时严格避免服用任何抗炎补充剂或行为工具？

You mentioned ice can reduce inflammation.

你提到冰可以减轻炎症。

That's why you don't want to do it too close to exercise.

这就是为什么你不想和锻炼太接近的原因。

Anyway, I think you get the gist of the question.

无论如何，我认为你已经明白了问题的要点。

What about specific supplements related to inflammation and anti-inflammatory responses?

与炎症和抗炎反应相关的特定补充剂怎么样？

What are the best ones?

最好的是什么？

When should we take them?

我们什么时候应该服用它们？

When should we avoid taking them?

我们什么时候应该避免服用它们？

Dr. Andy Galpin:

安迪·加尔平博士：

The way that I think about it is understanding what we call the fitness fatigue model.

我的想法是理解我们所说的健身疲劳模型。

So what I mean by that is whenever you do some sort of insult, the whole idea is for you to come back and get an adaptation.

所以我的意思是，每当你做出某种侮辱行为时，整个想法就是让你回来并适应。

Now, recovery is not adaptation.

现在，恢复不是适应。

Recovery is recovery.

康复就是康复。

Adaptation is what happens after you're recovered.

适应是康复后发生的事情。

So there's a very important distinction there.

所以这里有一个非常重要的区别。

Fitness fatigue model says basically you've done something, and you've got an adaptation, and you've enhanced fitness.

健身疲劳模型基本上说你已经做了一些事情，并且你已经适应了，并且你已经增强了健康。

And by fitness, in this case, I mean it as a non-specific term.

在这种情况下，我所说的健身是一个非特定术语。

So you got stronger, you've improved your endurance, whatever thing you're trying to train for.

所以你变得更强壮，你提高了你的耐力，无论你想训练什么。

At the same time, though, your fatigue elevated.

但与此同时，你的疲劳感却增加了。

So what happens is if fitness increases at the same or a similar rate as fatigue, your performance actually isn't any better.

因此，如果体能以与疲劳相同或相似的速度增加，您的表现实际上并没有任何改善。

And so you may think, "Oh, my program isn't working.

所以你可能会想，“哦，我的程序不起作用。

I need to then train harder," or, "I need to take more anti-inflammatory," or whatever the things are, when in reality, all you really need to do is reduce fatigue.

然后我需要更加努力地训练，”或者，“我需要服用更多的抗炎药”，或者无论什么，而实际上，你真正需要做的就是减轻疲劳。

And if you do that, your performance will increase, and all the training adaptations will be actualized.

如果你这样做，你的表现就会提高，所有的训练适应都会实现。

So the way that we do that is a couple of things.

所以我们这样做的方式有几件事。

First and foremost is actually a taper.

首先也是最重要的实际上是一个锥度。

So the first step I think of if someone is training very hard and you're not seeing any results, and we want to think about supplementation.

因此，我想到的第一步是，如果有人训练非常努力而你没有看到任何结果，我们想考虑补充。

Before I get there, I want to think about taper and deload if you're actually training hard and sleep and everything else is taken care of.

在我到达那里之前，我想考虑一下减量和减负荷，如果你真的在努力训练和睡眠并且其他一切都得到照顾的话。

So just without going too far into taper, some general parameters there.

因此，无需过多讨论锥度，即可了解一些通用参数。

You want to think about a 50% reduction in training volume over the course of about a week for every eight weeks of training.

您需要考虑每八周的训练在大约一周的时间内减少 50% 的训练量。

Super rough, right?

超级粗糙吧？

So if you've been training hard for three months for something, you might want to taper for two weeks.

因此，如果你为了某件事已经刻苦训练了三个月，你可能需要两周逐渐减量。

Something like that.

类似的事情。

It's sort of a rough estimate.

这是一个粗略的估计。

That taper, you actually don't need to reduce intensity because intensity is not the driver of fatigue.

实际上，您不需要降低强度，因为强度并不是疲劳的驱动因素。

It tends to be volume.

它往往是体积。

So as long as your volume is reduced by 50%, you can maintain intensity.

所以只要你的音量减少50%，就可以保持强度。

You can maintain, in fact, I generally would recommend maintaining frequency.

可以维持，其实我一般会建议维持频率。

So if you're used to working out four days a week, keep it four days a week.

因此，如果您习惯每周锻炼四天，请保持每周锻炼四天。

You can go down a little bit in frequency, but if you go down too much in frequency, you actually tend to feel super lethargic.

你可以降低一点频率，但如果频率降低太多，你实际上会感到超级昏昏欲睡。

So I wouldn't do that.

所以我不会那样做。

If you do those things correctly, you can typically see somewhere between a 3% to 8% improvement in performance within a matter of days.

如果您正确执行这些操作，通常可以在几天内看到性能提高 3% 到 8%。

So it's important to do that.

所以这样做很重要。

We actually ran a study on cross-country runners years ago, testing on a metabolic cart, muscle biopsies, blood, a whole bunch of things, and we did it pre- and post-three weeks of taper.

事实上，我们几年前就对越野跑者进行了一项研究，对代谢车、肌肉活检、血液等一大堆东西进行了测试，我们在减量前和三周后进行了测试。

This was cool because we did this in competitive season.

这很酷，因为我们在竞争季节做到了这一点。

So these were collegiate cross-country runners, and we got them to come to our lab three weeks before their conference championship, ran them all through a bunch of testing, biopsied them.

这些都是大学越野跑运动员，我们让他们在会议冠军前三周来到我们的实验室，对他们进行了一系列测试，并对他们进行了活检。

They went through their three-week taper, and then we biopsied them again, and then they went and ran their conference championships and stuff.

他们经历了为期三周的减量，然后我们再次对他们进行了活组织检查，然后他们去参加了他们的分区锦标赛之类的事情。

Well, what happened was they end up hitting about a 50% reduction because what they did is they took out what we call the junk volume.

好吧，结果是他们最终减少了 50% 左右，因为他们所做的是去掉了我们所说的垃圾量。

So they kept their race tempos, high-intensity stuff in there.

所以他们保持比赛节奏，保持高强度的东西。

They kept their recovery stuff, and then that medium pace, they just basically reduced.

他们保持了恢复的速度，然后以中等速度，他们基本上就减少了。

Now, they were terrified, as any endurance runner or endurance athlete or participant would understand.

现在，他们感到害怕，任何耐力跑者、耐力运动员或参与者都会理解。

When you take volume away, they tend to get very nervous, and so they didn't like that.

当你减少音量时，他们往往会变得非常紧张，所以他们不喜欢这样。

But as a result of that, what we saw is their VO2 max, despite the fact that they covered half the mileage, their VO2 max did not go down in three weeks of reduced taper.

但结果是，我们看到的是他们的最大摄氧量，尽管事实上他们跑了一半的里程，但在减量的三周内，他们的最大摄氧量并没有下降。

Your fitness is extremely stable.

你的身体素质非常稳定。

And in fact, once we actually looked at their data, the enzymes in their muscle responsible for oxidative metabolism were maintained.

事实上，一旦我们真正查看了他们的数据，他们肌肉中负责氧化代谢的酶就得到了维持。

And so you don't have to worry about losing, again, fitness when we're talking about overall performance or even oxygen capacity, mitochondrial function, et cetera.

因此，当我们谈论整体表现甚至氧容量、线粒体功能等时，您不必再次担心失去健康。

That was all preserved.

那一切都被保存下来了。

Obviously, we saw performance go up.

显然，我们看到性能有所提高。

What was actually really interesting is we saw, I think it was around a 10% increase in type 2, which are fast-twitch muscle fiber size So we saw a 10% increase in fast-twitch fiber size at the end of three weeks of tapering.

实际上真正有趣的是我们看到，我认为 2 型（快肌纤维尺寸）增加了 10% 左右。因此，在三周减量结束后，我们看到快肌纤维尺寸增加了 10%。

Now, what you may think is like, "Wow, I guess tapering is anabolic," but that's probably not what happened.

现在，您可能会想，“哇，我猜逐渐减少是合成代谢”，但事实可能并非如此。

What realistically probably happened was their volume of training was actually causing their fibers to be reduced in size, and then once we removed that fatigue, they just recovered back to normal.

实际上可能发生的情况是，他们的训练量实际上导致了他们的纤维尺寸减小，然后一旦我们消除了疲劳，他们就恢复了正常。

So that's a good example of what I'm talking about.

这是我正在谈论的一个很好的例子。

Once you remove the fatigue, you can actually see enhancements in performance, not because you're necessarily getting better, but because you're removing the stimuli that's suppressing you.

一旦你消除了疲劳，你实际上可以看到表现的提高，不是因为你一定会变得更好，而是因为你消除了抑制你的刺激。

So that being said, the way that you want to think about recovery like this is although recovery, especially injury recovery, seems chaotic, biology is very organized, and there's a very specific three-step process that you're going to go through for recovery.

话虽这么说，你想像这样考虑恢复的方式是，虽然恢复，尤其是伤病恢复，看起来很混乱，但生物学是非常有组织的，并且有一个非常具体的三步过程，你将经历恢复。

And then there are different supplements that can help you in each of those three areas.

然后有不同的补充剂可以在这三个方面为您提供帮助。

So area one is basically inflammation.

所以第一区域基本上是炎症。

So this is when the cytokine storm comes rolling out.

这就是细胞因子风暴即将爆发的时候。

It starts signaling the injury's there, in this case, even if it's muscle damage.

在这种情况下，它开始发出受伤的信号，即使是肌肉损伤。

It activates the immune system to kick on, and that whole repair process happens there.

它激活免疫系统，整个修复过程就在那里发生。

What you're trying to do effectively, in fact, this is why you probably ever wonder, why is inflammation a thing?

事实上，你想要有效地做的事情，这就是为什么你可能会想，为什么炎症是一件事？

What you're trying to do is bring in fluid, enhance the size, and increase blood flow in, so that you can get nutrients for repair and immune cells and everything like that in the system and get the waste out.

你要做的就是引入液体，增大体积，增加血液流动，这样你就可以获得修复所需的营养和免疫细胞以及系统中的所有类似物质，并将废物排出体外。

So short-term inflammation, even in the case of muscle soreness, is the example we talked about in the previous episode.

所以短期炎症，即使是肌肉酸痛的情况，就是我们上一集讲的例子。

But any inflammation, it is part of the necessary process.

但任何炎症都是必要过程的一部分。

That's why you would not want to take an anti-inflammatory in that state, and so why you also would not want to do things like an ice bath.

这就是为什么您不想在这种状态下服用抗炎药，也不想做冰浴之类的事情。

So in that immediate inflammatory response time window, this is seconds to hours after training, you would want to stay away from things like that.

因此，在立即炎症反应的时间窗口内，即训练后几秒到几小时，您会希望远离此类事情。

A good option here are things like omega-3s.

omega-3之类的东西是一个不错的选择。

Good evidence, somewhere in the neighborhood of two to five grams total.

很好的证据，总量大约在两到五克左右。

Typically, a one-to-one EPA to DHA ratio is fine.

通常，EPA 与 DHA 的比例为一比一即可。

Similarly, this is another example of when good doesn't mean more is better.

同样，这是另一个例子，说明好并不意味着越多越好。

Because, for example, there is actually evidence showing up to 15 grams will harm the immune response.

因为，例如，实际上有证据表明 15 克以下的物质会损害免疫反应。

And so you don't just want to be like, "Man, I'm super sore.

所以你不只是想说，“伙计，我超级疼。

I'm training harder.

我正在更加努力地训练。

I'm just going to go to 10 grams a day or more and more." You're actually causing yourself more of a problem.

我只会每天摄入 10 克或更多。”你实际上给自己带来了更多的问题。

So antioxidants, anti-inflammatories are fine.

所以抗氧化剂、抗炎药都可以。

Again, omega-3s in that dosage are a decent thing.

同样，该剂量的 omega-3 是不错的选择。

You can also do something like 500 milligrams of curcumin three times a day.

您还可以每天服用 3 次 500 毫克姜黄素。

That's going to be enough to keep you in a decent spot.

这足以让你保持在一个不错的位置。

There are some other things that you could look up, maybe some potential benefit for ginger and boswellia and some things like that for inflammation.

您还可以查找其他一些东西，也许对生姜和乳香有一些潜在的好处，以及一些类似对炎症的东西。

But unless we're in very specific circumstances where we have an injury, we're probably not going to those areas.

但除非我们在非常特殊的情况下受伤，否则我们可能不会去这些地区。

Andrew Huberman:

安德鲁·休伯曼：

I just wanted to highlight one thing that came up in a previous episode.

我只是想强调上一集中出现的一件事。

Some, not all people, but some, including myself, are very sensitive to curcumin.

有些人，不是所有人，但有些人，包括我自己，对姜黄素非常敏感。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

It has a very potent effect in reducing DHT, dihydrotestosterone, and leads to all sorts of clamping of testosterone-associated positive things.

它在减少双氢睾酮（DHT）和二氢睾酮方面具有非常有效的作用，并导致各种与睾酮相关的积极事物的钳制。

So I have experienced that myself.

所以我自己也有这样的经历。

I've had people write to me and say, "I don't understand.

有人写信给我说：“我不明白。

I started taking a supplement.

我开始服用补充剂。

Curcumin's supposed to be a great anti-inflammatory.

姜黄素应该是一种很好的抗炎药。

It flatlined my libido.

它削弱了我的性欲。

It took away my drive" and kind of wondering what's going on there.

它夺走了我的动力”，我有点想知道那里发生了什么。

Those people are very likely to be very DHT sensitive.

这些人很可能对 DHT 非常敏感。

Curcumin, while it's a potent anti-inflammatory, can also potently reduce DHT, but some people tolerate it quite well and are hearing this and probably think, "That's ridiculous." Well, it's certainly substantiated by the biochemical pathways that curcumin taps into and the known roles of DHT on libido, aggression, power output, et cetera, and mood.

姜黄素虽然是一种有效的抗炎药，但也可以有效减少 DHT，但有些人对它的耐受性很好，听到这个消息后可能会想：“这太荒谬了。”嗯，姜黄素所利用的生化途径以及 DHT 对性欲、攻击性、功率输出等和情绪的已知作用肯定证实了这一点。

So just be wary that, A, there's no way to predict this.

所以要小心，A，没有办法预测这一点。

One simply has to figure it out empirically, meaning you have to try and see if you like it or don't.

人们只需凭经验弄清楚这一点，这意味着你必须尝试看看你是否喜欢它。

The good news is those negative effects on DHT seem to reverse pretty quickly after ceasing to take curcumin.

好消息是，在停止服用姜黄素后，双氢睾酮的负面影响似乎很快就会逆转。

So just a mention of something that came up in a previous episode, but in case people didn't hear that on that segment, just wanted to highlight those facts.

因此，只需提及上一集中出现的内容，但以防万一人们没有在该片段中听到这些内容，只是想强调这些事实。

Dr. Andy Galpin:

安迪·加尔平博士：

Further evidence why I strongly discourage taking anything in the anti-inflammatory, antioxidant realm, unless you actually have a reason to do so.

进一步的证据表明我强烈反对服用任何抗炎、抗氧化领域的药物，除非你确实有理由这样做。

If you're waking up and you're like, "Maybe I'm inflamed," that's probably not a good approach, right?

如果您醒来时会想，“也许我发炎了”，这可能不是一个好方法，对吗？

Let's have a reason to do so.

让我们有一个这样做的理由。

Step two is actually what we call proliferation, and that's kind of like the cleanup crew.

第二步实际上就是我们所说的扩散，这有点像清理人员。

That's when you're going to be going in there and cleaning out dead cells and debris and misfolded proteins and things like that.

那时你要进去清理死细胞、碎片、错误折叠的蛋白质和类似的东西。

At this stage, a fantastic evidence-based supplement is glutamine.

在这个阶段，谷氨酰胺是一种极好的循证补充剂。

Glutamine, 20 grams a day.

谷氨酰胺，每天20克。

We typically, honestly, split it up into two dosage, 10 grams morning, 10 grams night.

老实说，我们通常将其分为两种剂量，早上 10 克，晚上 10 克。

It's a conditional amino acid, which means you can make it.

它是一种条件氨基酸，这意味着您可以制造它。

Your body can make enough of it at times, and other times you may want to support it.

有时您的身体可以产生足够的能量，而有时您可能需要支持它。

Generally, those conditional times are things like burn victims, high-stress situations, or injury, things like that.

一般来说，这些有条件的时间是指烧伤患者、高压情况或受伤之类的事情。

So there isn't also a ton of downside to glutamine because it can go through transamination, which means your body can take it and say, like, "We don't need anything here for our muscle recovery.

因此，谷氨酰胺并没有太多的缺点，因为它可以通过转氨基作用，这意味着你的身体可以接受它并说，“我们不需要任何东西来恢复肌肉。

Let's make it into something else and use it for whatever else is needed." So it's kind of another one of these low-risk products.

让我们把它变成其他东西，并将其用于任何其他需要的地方。”所以它是另一种低风险产品。

It's also why you see it in a lot of recovery products.

这也是您在许多恢复产品中看到它的原因。

If you're ever wondering, like, "What the heck is that in there?

如果你想知道，比如，“那里面到底是什么？

I don't need amino acids," and you're thinking it's for protein synthesis, it's really not.

我不需要氨基酸，”你以为它是为了蛋白质合成，其实不是。

It's because of this, it is beneficial to this proliferation process.

正因为如此，才有利于这个增殖过程。

Andrew Huberman:

安德鲁·休伯曼：

I've been taking glutamine for years.

我多年来一直服用谷氨酰胺。

I tend to take it In higher dosages several times throughout the day if I'm ever feeling particularly run down.

如果我感觉特别疲惫，我会在一天中多次服用较高剂量的药物。

Dr. Andy Galpin:

安迪·加尔平博士：

Yep.

是的。

Andrew Huberman:

安德鲁·休伯曼：

I know there are decent data, not great, but decent data on the role of glutamine for leaky gut.

我知道有一些不错的数据，虽然不是很好，但是关于谷氨酰胺对肠漏的作用的数据还是不错的。

Dr. Andy Galpin:

安迪·加尔平博士：

Totally.

完全可以。

Andrew Huberman:

安德鲁·休伯曼：

For offsetting leaky gut.

用于抵消肠漏。

That's getting a little bit into the realm of not super well-substantiated but-

这有点进入了没有得到充分证实的领域，但是-

Dr. Andy Galpin:

安迪·加尔平博士：

Fully agree

完全同意

Andrew Huberman:

安德鲁·休伯曼：

...

in the peer-reviewed literature, but a lot of anecdata and certainly some peer-reviewed work, but not a ton.

在同行评审的文献中，有很多轶事，当然还有一些同行评审的作品，但不是很多。

And then there is also growing interest in the idea that glutamine, because it can trigger activation of the neurons in the gut that signal to the dopamine pathway in the brain, that it can be used to offset sugar cravings.

人们对谷氨酰胺的想法也越来越感兴趣，因为它可以触发肠道神经元的激活，向大脑中的多巴胺通路发出信号，可以用来抵消对糖的渴望。

This is kind of an interesting new and emerging theme, which makes sense given the biology of the neurons in the gut that respond to specific amino acids, including glutamine, essential fatty acids, and sugar.

这是一个有趣的新兴主题，考虑到肠道神经元对特定氨基酸（包括谷氨酰胺、必需脂肪酸和糖）做出反应的生物学特性，这是有道理的。

And because they respond to any and all three of those, any one or combination of those, I should say, to trigger this dopamine response.

因为它们对其中任何一个或所有三个做出反应，我应该说，其中任何一个或组合都会触发这种多巴胺反应。

Some people have taken to a teaspoon or so of glutamine in some water or other drink a couple times throughout the day as a way to reduce their sugar cravings, because what it's essentially doing is it's tricking the pathway into activation of those neurons through an alternate ligand receptor interaction.

有些人一天中几次在水或其他饮料中加入一茶匙左右的谷氨酰胺，作为减少对糖的渴望的一种方法，因为它的本质作用是通过替代配体受体相互作用来欺骗这些神经元的激活途径。

Dr. Andy Galpin:

安迪·加尔平博士：

Right.

对。

Also, another interesting point, there are very...

另外，还有一个很有趣的地方，就是...

I'm trying to think right now off the top of my head.

我现在正在努力摆脱头脑的思考。

I can't think of a time, and I've used glutamine a lot.

我想不起来什么时候了，我已经用过很多谷氨酰胺了。

I can't think of a time where I've ever heard anybody come back with any side effect reports.

我想不出有哪一次我听过有人回来报告任何副作用。

Andrew Huberman:

安德鲁·休伯曼：

I think if you take enough of it, you can get some gastric distress.

我认为如果你吃得足够多，你可能会感到一些胃部不适。

But of course, you take enough of any-

但当然，你接受足够的任何-

Dr. Andy Galpin:

安迪·加尔平博士：

Fair

公平

Andrew Huberman:

安德鲁·休伯曼：

...

powdered substance-

粉末状物质-

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah

是啊

Andrew Huberman:

安德鲁·休伯曼：

...

mixed in water, you're going to get a gastric distress response.

与水混合，你会出现胃部不适反应。

And what I've noticed about gastric distress with things like creatine, glutamine, and even protein powders, for that matter, I use a high-quality whey protein powder routinely is that if you build up to it over the course of a few days, then you can get away with using much higher dosages without any issue.

我注意到肌酸、谷氨酰胺甚至蛋白粉等药物会引起胃部不适，就这一点而言，我经常使用高质量的乳清蛋白粉，如果你在几天内逐渐增加，那么你可以使用更高剂量而不会出现任何问题。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Beta-alanine is the same thing, by the way.

顺便说一句，β-丙氨酸是同一回事。

We sort of talked about that earlier.

我们之前就谈到过这一点。

If you've ever tried that and you're like, "Oh my gosh, I feel like I've just rolled around in grass and my skin is itching everywhere."

如果你曾经尝试过，你会想，“天哪，我感觉自己就像在草地上打滚一样，我的皮肤到处都在发痒。”

Andrew Huberman:

安德鲁·休伯曼：

Oh, it's that ants under the skin sensation?

哦，是皮下有蚂蚁的感觉吗？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

Ugh.

呃。

Dr. Andy Galpin:

安迪·加尔平博士：

All that stuff.

所有这些东西。

Andrew Huberman:

安德鲁·休伯曼：

Yeah.

是的。

Dr. Andy Galpin:

安迪·加尔平博士：

You can just take a little bit of a lower dosage and be fine, for the most part, and then you will build up a tolerance to that pretty quickly, so you can up that dosage along the way.

大多数情况下，您只需服用一点较低的剂量就可以了，然后您很快就会建立起耐受性，因此您可以一路增加剂量。

So what we will oftentimes do there is start at a dosage that's pretty minimal, like two grams, and then every week or so, you can go up another gram until you get to whatever final point you want to be, five, six grams a day, whatever.

因此，我们经常做的就是从非常小的剂量开始，比如两克，然后每周左右，你可以增加一克，直到达到你想要的最终剂量，每天五克、六克，等等。

So that's another way you can sort of mitigate that problem.

这是缓解该问题的另一种方法。

So the first step in this recovery process, after inflammation, proliferation, we're now into remodeling, and this is when you're actually "growing back bigger and stronger." This is where the majority of the repair is actually taking place, and at this point, we're basically playing a micronutrient and macronutrient game.

因此，这个恢复过程的第一步，在炎症、增殖之后，我们现在进入重塑，这就是你实际上“长得更大更强”的时候。这是大部分修复实际发生的地方，此时，我们基本上正在玩微量营养素和大量营养素的游戏。

Right?

正确的？

By that, I mean we've talked about basic macronutrients.

我的意思是我们已经讨论了基本的常量营养素。

One thing to pay attention to.

需要注意一件事。

Oftentimes, if people are hurt, whether they had an injury or they're super sore, and they are concerned about eating excess calories, they tend to want to eat less food during this process because they're like, "I'm not working out so much, so I'm going to eat less calories." Well, one of the things that you have to pay attention to is injury can increase basal metabolic rate by up to 10%.

通常，如果人们受伤了，无论他们受伤还是超级酸痛，并且他们担心摄入过多的卡路里，他们往往会在这个过程中想要少吃一些食物，因为他们会想，“我没有锻炼那么多，所以我要少吃一些卡路里。”嗯，你必须注意的事情之一是受伤最多可以使基础代谢率增加 10%。

Andrew Huberman:

安德鲁·休伯曼：

Wow.

哇。

Dr. Andy Galpin:

安迪·加尔平博士：

So what you want to do, in general, is just take your calories up about 10%.

因此，一般来说，您要做的就是将卡路里摄入量增加 10% 左右。

At least that's what I recommend.

至少我是这么推荐的。

If that is an extended period of time, then yes, you may put on a slight amount of body fat or something, but if that also means you come back some percentage faster, then it's worth the exchange.

如果那是很长一段时间，那么是的，你可能会增加少量的身体脂肪或其他东西，但如果这也意味着你恢复得更快，那么这是值得的交换。

So we recommend that.

所以我们建议这样做。

In terms of your carbohydrate or fat split, I'm not super worried about it.

就碳水化合物或脂肪的分配而言，我并不非常担心。

My general recommendation is just don't make any major changes relative to what you were doing.

我的一般建议是不要对你正在做的事情做出任何重大改变。

Right?

正确的？

Keep yourself pretty much in the same spot.

让自己几乎保持在同一个位置。

In terms of protein, this is the big one.

就蛋白质而言，这是最重要的。

You want to make sure you are absolutely at one gram per pound of body weight because we need those amino acids to come in and start helping with recovery.

您要确保您的体重绝对达到每磅体重一克，因为我们需要这些氨基酸进入并开始帮助恢复。

Andrew Huberman:

安德鲁·休伯曼：

One gram of protein per pound of body weight or more, or one gram?

每磅体重一克或更多蛋白质，还是一克？

Dr. Andy Galpin:

安迪·加尔平博士：

Or more.

或者更多。

Yeah.

是的。

There's going to be very little downside to having more.

拥有更多不会有什么坏处。

Remember, protein and carbohydrates both stimulate insulin.

请记住，蛋白质和碳水化合物都会刺激胰岛素。

And remember, insulin is anabolic, and so we're trying to drive this process of recovery.

请记住，胰岛素具有合成代谢作用，因此我们正在努力推动这一恢复过程。

That's why you want both.

这就是为什么你两者都想要。

So you wouldn't want to skimp on carbohydrates in this phase, nor would you want to skimp on protein because you need the activation, the drive into the tissue, as well as the structure.

因此，在这个阶段你不会想减少碳水化合物的摄入，也不会想减少蛋白质的摄入，因为你需要激活、驱动组织和结构。

Going back to one of our earlier conversations, and at this point in the week, I honestly can't remember at all what episode we covered this in but I gave an analogy about making a campfire and using fat and carbohydrates as the wood and the log, and the protein were the metal structure.

回到我们之前的一次谈话，本周的这个时候，老实说，我根本不记得我们在哪一集讨论过这个问题，但我做了一个类比，关于生篝火，使用脂肪和碳水化合物作为木头和原木，蛋白质是金属结构。

So you need that supply.

所以你需要那个供应。

If you've cleared out in the previous step damaged proteins and you need to make new ones to recover that process, you have to have the raw supply and material.

如果您在上一步中清除了受损的蛋白质，并且需要制造新的蛋白质来恢复该过程，则您必须拥有原材料供应和材料。

So you wouldn't want to avoid either one of those things.

所以你不想避免其中任何一件事。

There's actually some indirect inflammation management that comes from fatty acids, which you actually sort of alluded to earlier.

实际上，脂肪酸有一些间接的炎症管理作用，您之前确实提到过。

I don't think you need to necessarily go crazy.

我不认为你一定要发疯。

You don't need to change your fat intake that much.

你不需要改变太多的脂肪摄入量。

Just don't drop it, depending on where you're at.

只是不要掉落它，具体取决于您所在的位置。

So if you're a little bit of a higher carb, lower fat person, great.

因此，如果您是碳水化合物含量较高、脂肪含量较低的人，那就太好了。

If you're moderate, great.

如果你是温和的，那就太好了。

If you're the indirect, if you're a higher fat, lower carb person, awesome.

如果你是间接的，如果你是一个高脂肪、低碳水化合物的人，那就太棒了。

Just don't make an extreme change, and try to not be on the extremes of either one of those ratios.

只是不要做出极端的改变，并尽量不要处于其中任何一个比率的极端。

But the only specific number to pay attention to, again, is that protein number, and if you go a little bit high or even a lot high, it's totally fine.

但唯一需要注意的具体数字是蛋白质含量，如果你稍微高一点甚至高很多，那完全没问题。

Just don't go low.

只是不要走低。

So that's the macronutrient portion of remodeling.

这就是重塑的大量营养素部分。

In terms of micronutrients, to be honest, you just get your bases covered.

就微量营养素而言，说实话，你只是得到了基础。

This is when a basic multivitamin is effective.

这是基本复合维生素发挥作用的时候。

What you're really trying to look at here are vitamin A and zinc They actually have independent mechanisms that are helpful here, but those are typically covered in most multivitamins, so we generally just give people a multivitamin.

您在这里真正想要查看的是维生素 A 和锌。它们实际上具有在这里有用的独立机制，但这些机制通常包含在大多数复合维生素中，因此我们通常只给人们提供复合维生素。

Magnesium actually has some benefits here.

镁实际上有一些好处。

Something like six milligrams per kilogram of body weight is the dosage you're looking for there.

您需要的剂量是每公斤体重六毫克。

Magnesium citrate probably has the most evidence in terms of this respect, but I actually have no reason to think you couldn't use glycinate, or if you're using another form for sleep, that's probably fine.

柠檬酸镁可能在这方面拥有最多的证据，但实际上我没有理由认为你不能使用甘氨酸，或者如果你使用另一种形式来睡眠，那可能没问题。

I don't know that for sure, but I can't think of a reason why the other forms of magnesium would all of a sudden not work.

我不确定这一点，但我想不出其他形式的镁突然不起作用的原因。

So you could probably choose whichever form you like.

所以你可以选择你喜欢的任何形式。

Albeit citrate has probably the most research in this aspect.

尽管柠檬酸盐可能在这方面的研究最多。

The only other things you would probably consider here, three things.

您可能会在这里考虑的唯一其他事情是三件事。

Calcium might be on your list, particularly if you're concerned with some sort of bone injury, and we've sort of gone past recovery and we're actually into injury.

钙可能会在您的清单上，特别是如果您担心某种骨损伤，而且我们已经过了恢复期，而且实际上已经受伤了。

So you'll see that in recovery products occasionally, and that's why.

所以你偶尔会在恢复产品中看到这一点，这就是原因。

And then the last two ones, of course, are vitamin D, and that's pretty well-researched.

当然，最后两种是维生素 D，这已经得到了很好的研究。

And then the last one is actually something that can help you if you're at this stage and you still are dealing with a lot of soreness, or not, and that is tart cherry juice.

最后一个实际上可以帮助你，如果你在这个阶段，并且你仍然在处理很多酸痛，或者没有，那就是酸樱桃汁。

And that's actually effective for both DOMS, muscle injury, muscle soreness, and it actually has another benefit of potentially aiding with sleep.

这实际上对 DOMS、肌肉损伤、肌肉酸痛都有效，而且它实际上还有另一个潜在的帮助睡眠的好处。

So not a bad one to turn to as well.

因此，这也是一个不错的选择。

And there's a number of companies that make these things.

有很多公司生产这些东西。

Yeah, and then there's actually more ongoing research that I know of on those areas, but promising literature, we'll say.

是的，据我所知，实际上在这些领域还有更多正在进行的研究，但我们会说，这些文献都是有前途的。

Andrew Huberman:

安德鲁·休伯曼：

Not often, but every once in a while on this podcast, I will solicit social media for questions from the audience, or I should say the audience to be, and then ask some of those questions on the fly during the podcast.

不经常，但每隔一段时间，在这个播客上，我会向社交媒体征求观众的问题，或者我应该说观众，然后在播客期间即时提出其中一些问题。

I did this with Dr. Lex Fridman.

我和 Lex Fridman 博士一起做了这件事。

I'm going to do it with you.

我要和你一起做。

Your goal is to answer each of these questions, certainly not all of them thousands of them- ...

你的目标是回答这些问题中的每一个问题，当然不是所有问题 - ......

within the last couple of hours, to answer each of these questions in three or four sentences.

在过去的几个小时内，用三到四句话回答每个问题。

I certainly won't be counting the number of sentences that you speak, so just know that if you want to go over a little bit, that's fine, but feel free to refer to your Instagram site at a future time where you might go more in-depth or to refer to a study or, if you like, you can also say pass if you don't think that you can-

我当然不会计算你说的句子数量，所以只要知道，如果你想稍微复习一下，那很好，但以后你可以随意参考你的 Instagram 网站，在那里你可能会更深入地了解或参考一项研究，或者，如果你愿意，如果你认为你不能的话，你也可以说“通过”——

Dr. Andy Galpin:

安迪·加尔平博士：

Okay

好的

Andrew Huberman:

安德鲁·休伯曼：

...

answer the question succinctly enough for this format.

对于这种格式，足够简洁地回答问题。

And here, the goal is not to put you on the spot.

在这里，我们的目标不是让您陷入困境。

The goal is simply to allow the audience to ask some questions directly.

目的只是让观众直接提出一些问题。

And I confess, I'm looking at these for the first time, so I'll try and be quick with my reading.

我承认，我是第一次看到这些，所以我会尽力快速阅读。

Some of these we may have touched on in previous episodes or in this episode even, in which case you can just kind of cue us to the reminder.

其中一些我们可能在之前的剧集中甚至在本集中已经提到过，在这种情况下，您可以提示我们提醒。

This is not directly related to supplementation, but it is related to nutrition, and I don't think we touched on this directly.

这与补充没有直接关系，但与营养有关，我认为我们没有直接触及这一点。

Can we do intermittent fasting, AKA time-restricted feeding, with keto and still gain muscle mass?

我们可以进行间歇性禁食（又名限时进食）并添加酮类药物，同时仍能增加肌肉质量吗？

Dr. Andy Galpin:

安迪·加尔平博士：

TBD.

待定。

I am quite clear such study does not exist, so I don't know.

我很清楚这样的研究不存在，所以我不知道。

I think I've alluded to before that we did run an intermittent fasting 16/8 hypertrophy study.

我想我之前已经提到过，我们确实进行了一项间歇性禁食 16/8 肥大研究。

There was no keto arm.

没有酮臂。

The results of that study by the time this comes out will probably be ready, though I'm not sure.

尽管我不确定，但到本文发布时，该研究的结果可能已经准备就绪。

So I can't comment on it.

所以我无法对此发表评论。

I haven't looked at the data.

我没看过数据。

But regarding whether or not if you did that with keto or not, I can't comment scientifically.

但关于你是否用酮来做这件事，我无法科学地评论。

Andrew Huberman:

安德鲁·休伯曼：

Do you ever prescribe the use of GABA supplements?

您是否曾开过 GABA 补充剂的处方？

Dr. Andy Galpin:

安迪·加尔平博士：

Well, I can't prescribe anything, just to make sure we're clear.

好吧，我不能开任何处方，只是为了确保我们清楚。

Andrew Huberman:

安德鲁·休伯曼：

But you're a professor.

但你是一名教授。

You can profess, as they say.

正如他们所说，你可以表白。

Dr. Andy Galpin:

安迪·加尔平博士：

I can profess.

我可以承认。

We generally don't spend too much time on GABA.

我们一般不会在GABA上花太多时间。

Rarely.

很少。

Andrew Huberman:

安德鲁·休伯曼：

Is it okay to weight train fasted, then not break the fast and eat for three or four hours after training?

可以空腹进行举重训练，然后训练后三四个小时不打破禁食并进食吗？

So in other words-

换句话说——

Dr. Andy Galpin:

安迪·加尔平博士：

Yep

是的

Andrew Huberman:

安德鲁·休伯曼：

...

train fasted, I do this, but then also not eat immediately following training and wait another three to four hours after training.

训练时禁食，我会这样做，但训练后也不立即进食，训练后还要等待三到四个小时。

Dr. Andy Galpin:

安迪·加尔平博士：

Once we have our results from our intermittent fasting study back, we will have a better answer here.

一旦我们得到间歇性禁食研究的结果，我们就会在这里得到更好的答案。

My general recommendation as it stands now, though, is as long as your total protein intake is sufficient, you should be in a decent spot.

不过，我现在的一般建议是，只要你的总蛋白质摄入量足够，你就应该处于一个不错的位置。

Andrew Huberman:

安德鲁·休伯曼：

Great.

太棒了。

A lot of questions about fasting and training.

关于禁食和训练的很多问题。

Just to-

只是为了——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Fire away

开火

Andrew Huberman:

安德鲁·休伯曼：

...

note that.

请注意。

Can you train high performance fasted, and how long before you need to refuel the body?

你能在禁食的情况下进行高性能训练吗？多久之前你需要给身体补充能量？

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, you can certainly do that.

是的，你当然可以做到。

I know of actually some athletes that will do that, though the vast majority will not.

我知道实际上有些运动员会这样做，尽管绝大多数人不会。

As it gets higher and higher in intensity and/or duration, it gets more challenging.

随着强度和/或持续时间越来越高，它变得更具挑战性。

But it really does come down to what you did the day before as well.

但这确实也取决于你前一天所做的事情。

So if you ate sufficient calories the day before, didn't train, and your glycogen stores are topped off, you have a fighting chance.

因此，如果您前一天摄入了足够的卡路里，没有训练，并且您的糖原储备已满，那么您还有机会。

Now, the duration part of that equation is really kind of dependent upon you.

现在，该等式的持续时间部分实际上取决于您。

So are you really talking 30, 45 minutes, 60 minutes?

那么你说的真的是30分钟、45分钟、60分钟吗？

You're probably fine.

你可能没事。

And whether you're out past that into several hours, you may not be.

无论你是否已经在外面呆了几个小时，你都可能不会。

And then the only other comment I would make is keep in mind, whenever you think about fasting and any other, let's say, against-the-textbook, quote, unquote "style," you really, really need to be careful in thinking the difference between can I do it, and is it optimal?

然后我要说的唯一的其他评论是记住，每当你想到禁食和任何其他，比方说，反对教科书，引用，取消引用“风格”，你真的，真的需要小心思考我能做到和它是最佳的之间的区别吗？

So I have absolutely no reason to think fasting like that would improve performance.

所以我绝对没有理由认为这样的禁食会提高表现。

I only work, for the most part, with people who are trying to perform at the highest level possible.

在大多数情况下，我只与那些试图发挥最高水平的人一起工作。

So I can't think of a scenario in which I would go to fasting to try to enhance performance.

所以我无法想象我会通过禁食来提高表现的情况。

So whether or not you can maintain some level of performance, probably.

因此，无论您是否能够保持一定水平的性能，都有可能。

Will it provide any benefit?

它会提供任何好处吗？

I struggle to find scenarios in which that would actually make you perform better.

我很难找到能让你表现得更好的场景。

Andrew Huberman:

安德鲁·休伯曼：

How do different forms of carbohydrates impact performance?

不同形式的碳水化合物如何影响表现？

And then right below it, another question about carbohydrates, which is does carbohydrate cycling work?

接下来是关于碳水化合物的另一个问题，即碳水化合物循环有效吗？

So these are two questions from people that I think don't know one another, but- ...

所以这是我认为彼此不认识的人提出的两个问题，但是-...

a lot of questions about carbohydrates and performance, which we've touched on.

很多关于碳水化合物和表现的问题，我们已经谈到了。

Anything else that you want to add to that conversation?

您还想在这次对话中添加什么内容吗？

Dr. Andy Galpin:

安迪·加尔平博士：

I don't think I really-- Maybe you might want to think about carb loading/carb cycling.

我不认为我真的——也许你可能想考虑碳水化合物装载/碳水化合物循环。

So carbohydrate loading does help.

所以碳水化合物负荷确实有帮助。

However, a misconception there is it's just a big bowl of pasta the night before.

然而，有一个误解，认为这只是前一天晚上的一大碗意大利面。

That can help top off storages, but really optimal carbohydrate loading prior to a long-duration endurance performance is probably best over the course of three or four days.

这可以帮助补充储存量，但在长期耐力表现之前真正最佳的碳水化合物负荷可能最好是在三到四天的时间内。

So you want to gradually increase carbohydrate intake for multiple days rather than just have one big bowl of pasta.

因此，您需要连续几天逐渐增加碳水化合物的摄入量，而不是只吃一大碗意大利面。

Andrew Huberman:

安德鲁·休伯曼：

Branched-chain amino acids and essential amino acid supplementation, yay, nay, or as I would say, meh?

支链氨基酸和必需氨基酸补充，是的，不，或者正如我想说的，嗯？

Dr. Andy Galpin:

安迪·加尔平博士：

Meh, usually.

嗯，通常。

If your total protein intake is fine, then you don't really have a need for them.

如果您的总蛋白质摄入量很好，那么您实际上并不需要它们。

If your, for whatever, any number of valid reasons, total protein is not, then going to an essential amino acid would be my first step rather than a BCAA.

如果出于某种原因，您的总蛋白质不是，那么我的第一步将是选择必需氨基酸，而不是支链氨基酸。

Now, admittedly, we actually do use essential amino acids somewhat regularly because it's also sort of like a, there's no real harm other than if you're price conscious and you're sort of like, "I'm wasting money," that's fine.

现在，诚然，我们实际上确实经常使用必需氨基酸，因为它也有点像，除了如果你对价格敏感并且你有点像“我在浪费钱”之外，没有真正的危害，那很好。

The people I work with, generally, again, that's not a few dollars to maximize recoveries is not that big.

与我一起工作的人，一般来说，要实现最大程度的康复，花不了几美元，也没有那么大。

So we will sometimes use that pre or post-training in some circumstances.

因此，我们有时会在某些情况下使用预训练或后训练。

Total protein would be my-- A high-quality whey, something like that.

总蛋白质是我的——优质乳清，类似的东西。

If you can't use whey for whatever reason, there are plenty of high-quality vegan proteins you could use.

如果您出于某种原因无法使用乳清，您可以使用大量优质纯素蛋白。

If you want to top all that off, though, and add some essential amino acids, it wouldn't hurt anything and may potentially help slightly.

不过，如果你想把这一切都结束，并添加一些必需氨基酸，它不会有任何伤害，而且可能会略有帮助。

So you choose based on that algorithm.

所以你根据该算法进行选择。

Andrew Huberman:

安德鲁·休伯曼：

Ah, I was hoping somebody would ask this.

啊，我希望有人会问这个。

We touched on it a little bit.

我们稍微触及了它。

It's a little bit of a loaded question the way they phrased it.

从他们的措辞方式来看，这是一个有点沉重的问题。

So, at risk of leading the witness does the mythical anabolic window really exist?

那么，冒着引导证人的风险，神秘的合成代谢窗口真的存在吗？

And I'm just laughing because the way they posed the question-

我只是笑了，因为他们提出问题的方式——

Dr. Andy Galpin:

安迪·加尔平博士：

Right

右

Andrew Huberman:

安德鲁·休伯曼：

...

they're already telling us what their stance is.

他们已经告诉我们他们的立场是什么。

Making it more effective as to create hypertrophy, to eat within a certain time frame after working out.

锻炼后在一定时间内进食，可以更有效地产生肥大。

I'm going to assume that this person genuinely wants to know whether or not the anabolic window really exists or not because they refer to it as mythical.

我假设这个人真的想知道合成代谢窗口是否真的存在，因为他们认为它是神话。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

I'm going to assume that they're suspicious, but what's the deal?

我假设他们很可疑，但是这是怎么回事呢？

Is the anabolic window a real thing?

合成代谢窗口是真的吗？

Dr. Andy Galpin:

安迪·加尔平博士：

The post-exercise anabolic window is extremely real.

运动后的合成代谢窗口非常真实。

So what this is, you can see more detail in a number of videos on my YouTube page, I believe.

我相信，这是什么，您可以在我的 YouTube 页面上的许多视频中看到更多详细信息。

It is the idea that you need to, must consume some sort of nutrient, specifically, usually protein, in some time domain, 30 or 60 minutes post-exercise in order to maximize growth.

这个想法是，你需要，必须在运动后 30 或 60 分钟的某个时间范围内消耗某种营养素，特别是通常是蛋白质，才能最大限度地促进生长。

So is that window real?

那么那个窗户是真的吗？

Yes.

是的。

Are you hypersensitized to nutrients in that time frame?

您在这段时间内对营养物质过敏吗？

Yes.

是的。

Is it very important that you rehydrate, replenish muscle glycogen, and rebuild tissue quickly after exercise to maximize recovery?

运动后补充水分、补充肌糖原和快速重建组织以最大限度地恢复是否非常重要？

Absolutely.

绝对地。

It's not real, though, in the sense that you have to have it within 30 minutes.

但这并不真实，因为你必须在 30 分钟内得到它。

In the case of protein, as we talked about a second ago, your total protein intake throughout the day is more important.

就蛋白质而言，正如我们刚才谈到的，全天的总蛋白质摄入量更为重要。

Timing, though, for things like carbohydrate, especially if you're training multiple times a day, it is very real.

不过，对于碳水化合物之类的东西来说，特别是如果你每天训练多次，时间安排是非常现实的。

So it is a very real thing.

所以这是一个非常真实的事情。

It's just you may or may not actually care about it.

只是您可能真正关心它，也可能不关心它。

It may not be important for your context.

这对于您的背景可能并不重要。

Andrew Huberman:

安德鲁·休伯曼：

Garlic seems like an appropriate question.

大蒜似乎是一个合适的问题。

What, if any, functional roles does garlic have in performance?

大蒜对性能有什么功能作用（如果有的话）？

Dr. Andy Galpin:

安迪·加尔平博士：

Garlic's actually really cool.

大蒜其实真的很酷。

There's a number of things you can dive into that are outside of my three to four sentences, considering I'm at two and a half probably already.

考虑到我可能已经两岁半了，有很多事情你可以深入探讨，这些事情超出了我的三到四句话的范围。

You're not going to find strong human data on garlic extract.

您不会找到有关大蒜提取物的强有力的人体数据。

However, there is a little bit suggesting it can actually enhance recovery from injury or potentially tissue damage.

然而，有一点表明它实际上可以增强受伤或潜在组织损伤的恢复。

So you've got to kind of be careful though because in order to understand what's happening, you have to differentiate between innate and adaptive recovery processes.

所以你必须要小心，因为为了理解正在发生的事情，你必须区分先天恢复过程和适应性恢复过程。

And when we say things like immunity, realize, friends, that's not one thing.

当我们说免疫力之类的东西时，朋友们，要意识到，这不是一回事。

That's just a very colloquial term for-

这只是一个非常口语化的术语——

Andrew Huberman:

安德鲁·休伯曼：

That's right

没错

Dr. Andy Galpin:

安迪·加尔平博士：

...

a number of things.

有很多事情。

Andrew Huberman:

安德鲁·休伯曼：

Again, it's a verb.

再说一次，它是一个动词。

Dr. Andy Galpin:

安迪·加尔平博士：

Totally.

完全可以。

Andrew Huberman:

安德鲁·休伯曼：

It's a noun, right?

这是一个名词，对吧？

The immune system, but immunity is a bunch of processes or processes.

免疫系统，但免疫是一堆过程或过程。

If you're about to correct my speech, I'll correct yours right back.

如果你要纠正我的言论，我会立即纠正你的言论。

Not yours, Andy.

不是你的，安迪。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

But the listeners.

但听众。

Processes, but tomato, tomato.

加工不过番茄，番茄。

It's a verb.

这是一个动词。

Immunity is a verb.

免疫是一个动词。

Dr. Andy Galpin:

安迪·加尔平博士：

This is my problem with immune boosters.

这是我的免疫增强剂的问题。

Same issue, right?

同样的问题，对吧？

You're like, "Whoa, whoa, whoa.

你就像，“哇，哇，哇。

What are you boosting specifically?" Because, in fact, if you're boosting the wrong part of immunity during the wrong phase of recovery with garlic, you may be actually hurting the process because you theoretically could be trying to downregulate that portion so that you can upregulate a next portion.

你具体在推动什么？”因为，事实上，如果你在错误的恢复阶段用大蒜增强了错误的免疫力，你实际上可能会损害这个过程，因为理论上你可能会试图下调该部分，以便你可以上调下一部分。

That's the faster way to say it, if you will.

如果你愿意的话，这是更快的表达方式。

So you may see more data come out that says that garlic extract's nah, overrated.

因此，您可能会看到更多的数据表明大蒜提取物不存在，被高估了。

I don't know.

我不知道。

I actually don't even know yet.

我其实还不知道。

We just don't have enough human data on it.

我们只是没有足够的人类数据。

But yeah, there's some stuff there if you want to look hard enough.

但是，是的，如果你想仔细观察的话，那里有一些东西。

Andrew Huberman:

安德鲁·休伯曼：

I'm going to ask this question for myself because I'm curious to know the answer.

我要问自己这个问题，因为我很好奇知道答案。

Dr. Andy Galpin:

安迪·加尔平博士：

Selfish.

自私。

Andrew Huberman:

安德鲁·休伯曼：

Tart cherry extract.

酸樱桃提取物。

Dr. Andy Galpin:

安迪·加尔平博士：

Pretty effective, actually, for two things.

实际上，对于两件事来说非常有效。

Potentially aiding in sleep, getting to sleep, as well as muscle soreness.

可能有助于睡眠、入睡以及肌肉酸痛。

The bulk of the research is in muscle soreness and seems to be a moderate effect there.

大部分研究都是针对肌肉酸痛，并且似乎对肌肉酸痛有中等影响。

Andrew Huberman:

安德鲁·休伯曼：

I think for people that might be interested in dosages of things like tart cherry extract, garlic, et cetera, obviously Dr. Andy Galpin's Instagram and Twitter are great places to ask questions like that and to find answers to questions like that.

我认为对于那些可能对酸樱桃提取物、大蒜等的剂量感兴趣的人来说，显然安迪·加尔平博士的 Instagram 和 Twitter 是提出此类问题并找到此类问题答案的好地方。

As well as examine.com is a terrific website.

Examiner.com 也是一个很棒的网站。

They actually recently overhauled their entire website, so they have this human effect matrix that shows the effects and the strength of different effects in human studies of many different compounds.

事实上，他们最近彻底修改了整个网站，因此他们有了这个人体效应矩阵，显示了许多不同化合物的人体研究中的效果和不同效果的强度。

Relating to everything to hormone health in men and women, sports performance, cognitive performance.

与男性和女性荷尔蒙健康、运动表现、认知表现等一切相关。

It doesn't cover everything, but it certainly covers a lot with links to studies.

它并没有涵盖所有内容，但它确实涵盖了很多与研究相关的内容。

There's a lot that's available at completely zero cost.

有很多东西可以完全零成本获得。

By joining Examine.com, you can access some additional features.

通过加入 Examine.com，您可以使用一些附加功能。

And this is, by the way, not a paid endorsement from Examine.com.

顺便说一下，这并不是Examine.com 的付费认可。

I'm simply a longtime user of Examine.com myself, and so I just want to cue people to it.

我自己只是Examine.com 的长期用户，所以我只是想提醒人们使用它。

And again, many of the resources there are available completely free of cost.

再说一次，那里的许多资源都是完全免费的。

It's a wonderful site.

这是一个很棒的网站。

So for dosages of garlic, tart cherry extract, and things of that sort, whether or not you're getting it from food or you're getting it from extract-- powders, rather, all of that information is pretty nicely laid out there.

因此，对于大蒜、酸樱桃提取物和类似物质的剂量，无论您是从食物中获取还是从提取物（粉末）中获取，所有这些信息都在那里很好地列出了。

So unless you have something to add to that, I was just going to cue people to that resource.

因此，除非您有什么要补充的，否则我只是想提示人们使用该资源。

Dr. Andy Galpin:

安迪·加尔平博士：

No, I've been using that since the first day that website was launched.

不，从该网站推出的第一天起我就一直在使用它。

I was made aware that it was coming.

我被告知它即将到来。

I've been fortunate to know those guys for a while.

我很幸运认识这些人有一段时间了。

So yeah, I've used it.

是的，我已经用过它了。

I've used it in all my classes.

我在所有课程中都使用过它。

I use it, I don't even know, probably weekly at this point.

我用它，我什至不知道，现在可能每周一次。

Another neat, nice feature that's actually on there is they have a series of-- They'll do some topical reviews, basically.

另一个简洁、漂亮的功能实际上是他们有一系列——基本上，他们会做一些主题评论。

So they'll write a big paper out on muscle damage or blood pressure or-

所以他们会写一篇关于肌肉损伤或血压的长篇论文，或者——

Andrew Huberman:

安德鲁·休伯曼：

Or testosterone-

或者睾酮——

Dr. Andy Galpin:

安迪·加尔平博士：

Totally

完全

Andrew Huberman:

安德鲁·休伯曼：

...

testosterone enhancement, or hormone-- menstrual cycle and-

睾酮增强，或激素——月经周期和——

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah, PCOS, I think they do one on.

是的，多囊卵巢综合症，我认为他们做了一个。

Andrew Huberman:

安德鲁·休伯曼：

Yeah.

是的。

Dr. Andy Galpin:

安迪·加尔平博士：

And all kinds of stuff.

还有各种各样的东西。

Andrew Huberman:

安德鲁·休伯曼：

Yeah.

是的。

Dr. Andy Galpin:

安迪·加尔平博士：

So you can search by topic, like energy or recovery or whatever.

因此，您可以按主题搜索，例如能量或恢复等。

Or you can search by black cumin seed extract or whatever number of things you want to do.

或者您可以通过黑孜然种子提取物或任何您想做的事情进行搜索。

And it'll also tell you if there's any interactions to pay attention to.

它还会告诉您是否有任何需要注意的交互。

So it's really, really nice.

所以这真的非常非常好。

So be careful if you're taking A and B or whatever.

因此，如果您服用 A 和 B 或其他药物，请务必小心。

So yeah, it's wonderful.

所以是的，这太棒了。

Andrew Huberman:

安德鲁·休伯曼：

Yeah.

是的。

They've done a marvelous job.

他们做得非常出色。

So thank you, Examine.com.

谢谢你，Examine.com。

Keep up the amazing work.

继续出色的工作。

Well, we've come close to the end of this episode, and that means that we are close to the end of this series where you have so graciously joined us for six full episodes of the "Huberman Lab" podcast to educate us on all things fitness.

好吧，我们已经接近这一集的结尾，这意味着我们已经接近这个系列的结尾，您非常慷慨地加入我们的“Huberman Lab”播客的六集完整节目，以教育我们有关健身的所有知识。

Episode one, you reviewed and educated us on assessing our level of fitness.

第一集，您回顾并教育了我们如何评估我们的健康水平。

In fact, I learned so many ways of assessing fitness that I had not thought about.

事实上，我学到了很多我没有想到的评估健康的方法。

And also assessing my recovery capacity, for instance.

例如，还评估我的恢复能力。

One thing that I'm definitely going to implement from that episode is a routine broad jump test and an in-home high jump jump and touch test.

从那一集我肯定要实施的一件事是例行跳远测试以及家庭跳高和触碰测试。

If people don't know what I'm referring to, that's all contained in that episode.

如果人们不知道我指的是什么，那都包含在该集中。

It's time stamped.

是有时间印记的。

These are very straightforward, zero cost ways to assess one's level of fitness.

这些是评估一个人的健康水平的非常简单、零成本的方法。

There are a few others that require a bare minimum of technology, like taking your pulse rate in very specific ways at specific times.

还有一些其他方法只需要最低限度的技术，例如在特定时间以非常特定的方式测量脉搏率。

Also, some timing of mile runs and some other things related to strength and hypertrophy, and on and on.

此外，一些英里跑的时间安排以及其他一些与力量和肥大相关的事情，等等。

Really, it's a buffet of options that we can select from, and I already know the four or five that I've started implementing this week.

确实，这是我们可以选择的自助餐，我已经知道本周开始实施的四五个。

I've recognized how I'm pretty good in a couple of areas.

我已经认识到自己在几个领域非常擅长。

I'm doing maybe, maybe better than pretty well in one area, but that I'm doing abysmally poorly in a few areas that I just wasn't aware of.

我在某个领域做得可能比相当好更好，但在一些我没有意识到的领域做得非常糟糕。

And so I've already started taking on ways to adjust that over time, and I'll keep people posted.

因此，我已经开始采取一些方法来随着时间的推移进行调整，并且我会随时向人们通报情况。

So that first episode was absolutely incredible and just provides so much actionable knowledge and the rationale behind it.

所以第一集绝对令人难以置信，并且提供了如此多的可操作的知识及其背后的基本原理。

The second episode, you educated us about strength, speed, and hypertrophy training.

第二集，您向我们介绍了力量、速度和增肌训练。

And there too, an immense amount of incredible knowledge.

那里也有大量令人难以置信的知识。

We got way down into the details.

我们深入了解了细节。

You explained sets, reps, the rationale for sets, reps, rest, cadence, number of workouts per week.

您解释了组数、次数、组数、次数、休息、节奏、每周锻炼次数的基本原理。

I'm definitely going to take away my need to do some speed-based training and some power-based training.

我肯定会取消一些基于速度的训练和一些基于力量的训练的需要。

Normally, I think in terms of strength or hypertrophy, and I'm relieved to learn that a lot of the speed and power-based training is low intensity enough that it can be done fairly often and incorporated into my program, which already touches on strength and hypertrophy, and indeed some endurance work as well.

通常，我会考虑力量或肥大，当我得知许多基于速度和力量的训练强度足够低时，我感到很欣慰，可以经常进行并纳入我的计划中，该计划已经涉及力量和肥大，实际上还有一些耐力训练。

So amazing tips that you provided there.

你在那里提供了如此惊人的提示。

I'm certainly going to implement the three to five program that you described.

我当然会实施你所描述的三到五个计划。

Three to five exercises done for three to five repetitions, three to five minutes between sets.

进行三到五次练习，重复三到五次，组间间隔三到五分钟。

You're doing this three to five times per week, and so on and so forth.

你每周这样做三到五次，依此类推。

All the details, again, time stamped in the strength and hypertrophy episode show notes.

所有的细节，再次，在力量和肥大情节显示笔记中打上时间戳。

So just incredible.

太不可思议了。

Dr. Andy Galpin:

安迪·加尔平博士：

We even used that to set a PR with you this week.

本周我们甚至用它来与您建立公关。

Andrew Huberman:

安德鲁·休伯曼：

That's right.

没错。

I did PR this week, thanks to your input and following that program, and I'm really grateful for that.

感谢您的投入和遵循该计划，我这周做了公关，对此我真的很感激。

It does feel good to break through a barrier.

突破障碍的感觉确实很好。

Dr. Andy Galpin:

安迪·加尔平博士：

Yeah.

是的。

Andrew Huberman:

安德鲁·休伯曼：

And I intend to break through more barriers, but not just with strength and hypertrophy, because episode three, you taught us all about endurance.

我打算突破更多障碍，但不仅仅是力量和肥大，因为第三集，你教会了我们所有人关于耐力的知识。

The four different forms of endurance, how to train for each of those different forms.

四种不同形式的耐力，如何针对每种不同形式进行训练。

The value of doing even very brief 20-second sprints or bouts of jumping jacks throughout the day.

全天进行 20 秒短距离冲刺或开合跳的价值。

Which to some people might just sound like a little hack or a gimmick, but no, these are actually tapping into fuel systems and modes of neuromuscular interactions that greatly aid other forms of endurance, like long-duration endurance.

对某些人来说，这可能听起来像是一个小技巧或噱头，但事实并非如此，这些实际上是在利用燃料系统和神经肌肉相互作用模式，极大地帮助其他形式的耐力，例如长期耐力。

I would love to return to my high school mile time.

我很想回到高中的时光。

I won't reveal what that is, because this is not really about me.

我不会透露那是什么，因为这与我无关。

But I plan to start doing if not mile repeats, then doing some mile runs and testing there once a week.

但我计划开始进行如果不是英里重复的话，然后进行一些英里跑并每周进行一次测试。

You laid out a beautiful program for how to do that.

你为如何做到这一点制定了一个漂亮的计划。

And then in the next episode, you wowed us again with a description of the science and the tools and this right down to the details, but all laid out very cleanly and clearly as to how to design an optimal fitness program.

然后在下一集中，您对科学和工具以及细节的描述再次让我们惊叹不已，但所有内容都非常干净清晰地阐述了如何设计最佳的健身计划。

What are the things that really represent an optimal program?

真正代表最优程序的是什么？

What questions does one have to answer before designing a program?

在设计程序之前必须回答哪些问题？

What are some of the barriers in the way?

路上有哪些障碍？

This concept of defenders as things that prevent you from reaching your goals.

防守者的概念是阻止你实现目标的事物。

And one of the key things, I have it right here in front of me, that I took away from that episode was this quadrant approach of really thinking about and figuring out how much one intends to devote to work, career, calling, let's make that one bin.

关键的事情之一，就在我面前，我从那一集中学到的是这种象限方法，真正思考并弄清楚一个人打算为工作、事业、电话投入多少，让我们把它们放在一起。

Relationships another bin, fitness in the other bin, and recovery in the other bin.

关系在另一个箱中，健身在另一个箱中，恢复在另一个箱中。

And here we'll tip our hat to our good friend Kenny Kane for mentioning that overall scheme for doing things.

在这里，我们要向我们的好朋友肯尼·凯恩致敬，感谢他提到了做事的总体计划。

It's been immensely useful, and I've actually charted it out and thought about and drawn out which different things fall into each of these categories.

它非常有用，我实际上已经将其绘制出来，并思考并绘制出哪些不同的事物属于每个类别。

You might think it's obvious, okay, relationships, but that includes a lot of different things, and there's crossover between these bins in terms of how you can combine enhancing relationships with fitness, work, recovery, and so on.

你可能认为这是显而易见的，好吧，关系，但这包括很多不同的事情，并且在如何将增强关系与健身、工作、恢复等结合起来方面，这些分类之间存在交叉。

So that episode is just, again, a treasure trove of knowledge.

所以那一集再次成为知识的宝库。

And then in the next episode, you educated us on recovery in all its forms, in the very short term, within the workout, immediately after the workout, and from workout to workout, ways to really accelerate recovery, assess recovery, and as you pointed out, for people like me who always assume that we don't recover very well and that's some sort of character trait-

然后在下一集中，您向我们介绍了各种形式的恢复，在很短的时间内，在锻炼期间，锻炼后立即，从锻炼到锻炼，真正加速恢复的方法，评估恢复，正如您所指出的，对于像我这样总是认为我们恢复得不好的人来说，这是某种性格特征-

Dr. Andy Galpin:

安迪·加尔平博士：

Mm-hmm

嗯嗯

Andrew Huberman:

安德鲁·休伯曼：

...

or nervous system thing or genetic, to really think about how my training is impacting my level of recovery.

或神经系统或遗传因素，真正思考我的训练如何影响我的恢复水平。

And in doing so, it's revealed to me that I have far more capacity than I thought I had.

在这样做的过程中，我发现我的能力比我想象的要多得多。

And already this week, I've managed to train more often, doing more work, and I feel better than ever.

本周，我已经设法更频繁地训练，做更多的工作，而且我感觉比以往任何时候都好。

And that's also despite the fact that we've spent a fair amount of time in these chairs across from one another.

尽管事实上我们已经在这些椅子上面对面地呆了相当长的时间了。

Dr. Andy Galpin:

安迪·加尔平博士：

That's a kind way to say it.

这是一种友善的说法。

Andrew Huberman:

安德鲁·休伯曼：

Well, it's been a pleasure.

嗯，很高兴。

And then in today's episode, you explained nutrition and supplementation as it relates to performance.

然后在今天的节目中，您解释了与表现相关的营养和补充。

And of course, that touches into recovery, but also optimal mental states for training, how to approach one's training, and how to extract the most from training through quality nutrition, right?

当然，这涉及到恢复，还涉及到训练的最佳心理状态，如何进行训练，以及如何通过优质营养从训练中获得最大收益，对吗？

So what to eat and when, which carbohydrates, protein amounts, windows of opportunity, windows you absolutely don't want to miss, and then some that are a bit more flexible.

那么吃什么、什么时候吃、碳水化合物、蛋白质含量、机会窗口、你绝对不想错过的窗口，然后是一些更灵活的东西。

And then we went deep into the weeds of magnesium, garlic, tart cherry extract, alpha-GPC.

然后我们深入研究镁、大蒜、酸樱桃提取物、α-GPC。

We touched on neural transmitter-related systems, hormone-related systems.

我们谈到了神经递质相关系统、激素相关系统。

We went deep into a discussion about sleep because, of course, sleep is the foundation for recovery and performance of all kinds, emotional, mental, and physical recovery and performance.

我们深入讨论了睡眠，因为当然，睡眠是各种恢复和表现的基础，包括情绪、精神和身体的恢复和表现。

And in taking us through this enormous arc of a journey through fitness, I think it's fair to say that you've given us your knowledge contained in your head.

在带领我们经历健身之旅的这一巨大弧线时，我认为可以公平地说，您已经向我们提供了您头脑中的知识。

I was telling someone just the other day that one of the things that I always lamented in science is that I would encounter these incredible professors and scientists and in other domains of life too, and you just wish there was some way to download their brain because they had so much knowledge inside them.

前几天我告诉某人，我在科学领域总是感叹的一件事是，我会遇到这些令人难以置信的教授和科学家，在生活的其他领域也会遇到这些令人难以置信的教授和科学家，你只是希望有某种方法可以下载他们的大脑，因为他们里面有如此多的知识。

And I'm looking for a USB or USB-C port on you, and I don't see one yet, but what you've effectively done for us across these six episodes is to download the actionable knowledge.

我正在寻找您身上的 USB 或 USB-C 端口，但我还没有看到，但您在这六集中为我们有效做的就是下载可操作的知识。

And it's wonderful.

这太棒了。

The information you've provided is clear, it's super interesting, it's highly, highly actionable.

你提供的信息很清晰，非常有趣，而且非常非常具有可操作性。

And in many cases, it's counterintuitive and surprising, but once one understands the logic behind it, as you've provided for us also, then it all makes sense in a way that's extremely satisfying and extremely motivating.

在许多情况下，这是违反直觉和令人惊讶的，但是一旦人们理解了其背后的逻辑，正如您也为我们提供的那样，那么这一切都以一种非常令人满意和非常激励的方式变得有意义。

So it's certainly motivating me to change the way that I train in a number of ways, and I promise that I'll report back to our audience and to you as to what my results are.

因此，这肯定会激励我在很多方面改变我的训练方式，我保证我会向我们的观众和你们报告我的结果。

But really, as we both agree, this is not about me.

但实际上，正如我们都同意的那样，这与我无关。

This is not about you.

这与你无关。

This is really about the people listening.

这确实与人们倾听有关。

And so for those of you listening, I hope you can appreciate what an incredible gift it is to have somebody of Dr. Andy Galpin's experience and drive and scholarly background who also works with athletes and everyday people just to splay out all this knowledge for us systematically over six episodes.

因此，对于你们中的听众来说，我希望你们能够体会到拥有像安迪·加尔平博士这样的经验、动力和学术背景的人是多么令人难以置信的礼物，他也与运动员和普通人一起工作，只是为了在六集中系统地向我们展示所有这些知识。

Dr. Andy Galpin, thank you ever so much.

安迪·加尔平博士，非常感谢您。

Dr. Andy Galpin:

安迪·加尔平博士：

I appreciate that far too kind of words, Jimmy.

我很欣赏这句话，吉米。

If you've been following along through this entire journey, as you called it, you know I like first principles thinking and I like lists.

如果您一直在遵循整个旅程（如您所说），您就会知道我喜欢第一原理思维，也喜欢列表。

So I'm going to get you with one more list, and I got five things on this final list.

因此，我将再给您一份清单，我在最后的清单上列出了五件事。

Get your pen and pad out, please.

请拿出你的笔和本子。

Number one, I want to really emphasize science itself is a verb, which means it's ongoing and changing.

第一，我想真正强调科学本身是一个动词，这意味着它是持续不断和变化的。

I did my best over the course of these many, many, many hours to provide my interpretation of the science, to provide my practical knowledge and things that I use.

在这些很多很多个小时的过程中，我尽了最大努力来提供我对科学的解释，提供我的实践知识和我使用的东西。

But that's fallible.

但这是容易出错的。

Science changes.

科学改变。

There are many, many things in my career that I was very sure that the evidence was clear on, and then it changed.

在我的职业生涯中，有很多很多事情我非常确信证据是明确的，然后它就发生了变化。

So as you move forward, do not think of any of the recommendations I gave you, whether they were about supplement dosages and timing, rep ranges, or breathing tactics, anything in between.

因此，当您继续前进时，不要考虑我给您的任何建议，无论它们是关于补充剂剂量和时间、重复范围还是呼吸策略，或者介于两者之间的任何建议。

Just use them as guidelines.

只需使用它们作为指导即可。

So number one, science is a verb.

所以第一，科学是一个动词。

Number two, I really want to thank the audience.

第二，我真的要感谢观众。

This has been an extremely long haul.

这是一个极其漫长的过程。

Some of you have somehow, I'm sure, which I'm not sure how, but some of you have probably made it through this entire journey and listened to all six episodes, and you should probably get some sort of free Huberman Lab shirt or something, or a plaque, or I don't know.

我确信，你们中的一些人可能已经完成了整个旅程，并听完了所有六集，你们中的一些人可能会得到某种免费的休伯曼实验室衬衫或其他东西，或者一块牌匾，或者我不知道。

Andrew Huberman:

安德鲁·休伯曼：

How about a Galpin plaque?

Galpin 牌匾怎么样？

Dr. Andy Galpin:

安迪·加尔平博士：

Ah, a Galpin plaque.

啊，加尔平牌匾。

How about a internet high five?

互联网高五怎么样？

And even if you just dropped in for a few of the episodes, I appreciate you taking the time.

即使您只是观看了其中的几集，我也很感谢您抽出时间。

There's a lot of things you could be doing with your time, and to spend those resources on my words is touching.

你可以用你的时间做很多事情，而将这些资源花在我的话上是令人感动的。

Number three, I want to actually thank you, of course, Andrew, and the whole team and the crew up here for three things.

第三，我当然要感谢你，安德鲁，以及整个团队和这里的工作人员，感谢你做了三件事。

Number one, I think it's incredibly important that you have gone out of your way to give other people credit for their work.

第一，我认为你不遗余力地给予别人工作的信任是非常重要的。

You go out of your way on your large platforms of social media to tag people, to give scientists credit for their work.

你在大型社交媒体平台上不遗余力地标记人们，为科学家的工作给予认可。

Most people do not do that, and that's something you don't have to do.

大多数人不会这样做，而你也不必这样做。

And I think that is a culture-- I know why you do it.

我认为这是一种文化——我知道你为什么这样做。

You come from science.

你来自科学。

That's just what you do.

这就是你所做的。

You give people credit for their work, but you go out of your way to do that, and so I want to thank you for that The next one is many people who have outlets and platforms will try to fill those with people who are going to grow their platforms.

你对人们的工作给予赞扬，但你不遗余力地做到这一点，所以我要为此感谢你。下一个是许多拥有渠道和平台的人会试图用那些将要发展自己平台的人来填补这些渠道和平台。

It doesn't mean these people are wrong or bad, but I think what's extremely special about what you've created here is, again, you have gone out of your way to bring on the direct source of information.

这并不意味着这些人是错的或坏的，但我认为你在这里创造的东西的极其特别之处在于，你再次不遗余力地引入了直接的信息来源。

I can't even imagine how many of your podcast guests have never been on a podcast before or have been on a very short number of them, and you've made an extremely large platform doing nothing but talking about super deep dork science directly from the scientists themselves.

我什至无法想象你们的播客中有多少客人以前从未上过播客，或者上过的播客数量很少，而你们却建立了一个非常大的平台，除了直接从科学家自己那里谈论超级深奥的科学之外，什么也不做。

And to create a community like that, I'm so happy that science has made it here, and you've shown the world people aren't stupid.

为了创建一个这样的社区，我很高兴科学已经在这里实现，并且你向世界展示了人们并不愚蠢。

People want detail, and people want science, and you've given it to them.

人们想要细节，人们想要科学，而你已经给了他们。

And the last one, of course, let's see if I can get through this, is thank you for what you've done for me and my career.

最后，当然，让我们看看我是否能度过难关，感谢您为我和我的职业生涯所做的一切。

I understand there could've been any number of people in this chair.

我知道这把椅子上可能有很多人。

To put me on your platform once was incredibly gracious, but to do it for 600 hours or whatever we did in this series is-- I can't thank you enough for that opportunity.

曾经让我登上你们的平台真是太仁慈了，但是我花了 600 个小时或者我们在这个系列中所做的任何事情——我对你们给我这个机会的感激之情无以言表。

So I hope I lived up to it, and I had a tremendous time, and thank you for being such a gracious host.

所以我希望我没有辜负它，我度过了一段美好的时光，感谢您如此亲切的主人。

Andrew Huberman:

安德鲁·休伯曼：

Well, you more than exceeded expectations.

嗯，你超出了预期。

You are absolutely the person to be in this chair talking about these topics with me and for the world.

您绝对是坐在这张椅子上与我以及全世界谈论这些话题的人。

And once again, I just want to say thank you as a colleague, as a public educator, as an exercise scientist, and as a friend.

我只想再次以同事、公共教育者、运动科学家和朋友的身份对你们表示感谢。

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 Spotify and Apple.

此外，请订阅 Spotify 和 Apple 上的播客。

And on both Spotify and Apple, you can leave us up to a five-star review.

在 Spotify 和 Apple 上，您都可以给我们五星级的评价。

If you have questions for us or comments or suggestions about topics you'd like us to cover or guests you'd like me to include on the "Huberman Lab Podcast," please put those in the comments section on YouTube.

如果您对我们有疑问，或者对您希望我们报道的主题或您希望我在“Huberman Lab Podcast”中加入的嘉宾有意见或建议，请将这些意见或建议放入 YouTube 的评论部分。

We do read all the comments.

我们确实阅读了所有评论。

Please also check out the sponsors mentioned at the beginning and during today's episode.

另请查看开头和今天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。

I'd also like to inform you about the "Huberman Lab Podcast" free newsletter.

我还想通知您有关“Huberman Lab Podcast”免费时事通讯的信息。

It's called the Neural Network Newsletter, and each month, the Neural Network Newsletter is sent out, and it contains summaries of podcast episodes, specific protocols discussed on the "Huberman Lab Podcast," all in fairly concise format and all completely zero cost.

它被称为“神经网络通讯”，每个月都会发出“神经网络通讯”，其中包含播客剧集的摘要、“Huberman 实验室播客”上讨论的具体协议，所有这些都以相当简洁的格式进行，而且完全是零成本。

You can sign up for the Neural Network Newsletter by going to hubermanlab.com.

您可以访问 hubermanlab.com 订阅神经网络新闻通讯。

Go to the menu and click on Newsletter.

转到菜单并单击新闻通讯。

You provide us your email.

您向我们提供您的电子邮件。

We do not share it with anybody, and as I mentioned before, it's completely zero cost.

我们不与任何人分享它，正如我之前提到的，它完全是零成本。

By going to hubermanlab.com, you can also go into the Menu tab and go to Newsletter and see some example newsletters from months past.

通过访问 hubermanlab.com，您还可以进入“菜单”选项卡并转到“新闻通讯”，查看过去几个月的一些新闻通讯示例。

Thank you once again for joining me for today's discussion about fitness, exercise, and performance with Dr. Andy Galpin.

再次感谢您今天与安迪·加尔平 (Andy Galpin) 博士一起参加有关健身、锻炼和表现的讨论。

And as always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。