Effects of Fasting & Time Restricted Eating on Fat Loss & Health

Andrew Huberman:

安德鲁·休伯曼：

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

Andrew Huberman:

安德鲁·休伯曼：

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today we're talking all about fasting, and anytime we're talking about fasting, we are also talking about eating because we all need to eat sooner or later.

今天我们谈论的都是禁食，任何时候我们谈论禁食时，我们也在谈论饮食，因为我们早晚都需要吃东西。

We're going to talk about how fasting and when we eat influences a large range of aspects of our health and wellbeing, both physical and mental.

我们将讨论禁食和进食时间如何影响我们身体和心理健康和福祉的各个方面。

So, well nowadays, most people are familiar with the term intermittent fasting, also sometimes called time-restricted feeding.

所以，现在大多数人都熟悉间歇性禁食这个词，有时也称为限时进食。

I think most people don't really understand how that process works.

我认为大多数人并不真正理解这个过程是如何运作的。

It's sort of obvious that intermittent fasting, aka time-restricted feeding, involves eating at certain periods of each 24-hour cycle or maybe even not eating for entire days in some cases.

很明显，间歇性禁食（又称限时进食）涉及在每个 24 小时周期的特定时间段进食，或者在某些情况下甚至可能一整天不进食。

But if you think about it, everybody sleeps eventually, and therefore because people don't eat during their sleep, almost everybody is employing some form of intermittent fasting or time-restricted feeding.

但如果你想一想，每个人最终都会睡觉，因此因为人们在睡眠期间不吃东西，所以几乎每个人都在采用某种形式的间歇性禁食或限时进食。

Andrew Huberman:

安德鲁·休伯曼：

What we're going to talk about today is how particular schedules of time-restricted feeding can impact our health in different ways.

今天我们要讨论的是特定的限时喂养计划如何以不同的方式影响我们的健康。

And when I say different ways, I mean we are going to talk about how intermittent fasting, aka time-restricted feeding, impacts weight loss, fat loss in particular, muscle maintenance and loss and gain, organ health such as gut health and liver health, the genome, the epigenome, inflammation, sickness, recovery and healing from sickness, exercise, cognition, mood, and lifespan.

当我说不同的方式时，我的意思是我们将讨论间歇性禁食（又名限时进食）如何影响减肥，特别是脂肪减少，肌肉维持和损失和增加，器官健康（例如肠道健康和肝脏健康），基因组，表观基因组，炎症，疾病，疾病的恢复和治愈，运动，认知，情绪和寿命。

So we're going to cover a tremendous amount of information.

因此，我们将涵盖大量信息。

I promise to make it all directly accessible, regardless of whether or not you have a background in biology and metabolic science or not.

我保证让这一切都可以直接访问，无论您是否有生物学和代谢科学的背景。

Andrew Huberman:

安德鲁·休伯曼：

I'm also going to talk about a lot of tools.

我还将谈论很多工具。

In fact, I'm going to discuss a number of tools during today's episode that actually make it such that you don't have to follow any feeding schedule or fasting schedule, same thing if you think about it, in any absolutely strict, regimented way.

事实上，我将在今天的节目中讨论一些工具，这些工具实际上可以让你不必遵循任何喂食时间表或禁食时间表，如果你以任何绝对严格、有条理的方式思考的话，同样的事情。

Meaning if you were to only eat during an eight-hour period of each day most of the time, but then occasionally eat across a 12-hour period of the day, in theory, that could actually have pretty serious detrimental health effects, and yet there are things that you can do to attenuate those negative effects.

这意味着，如果您大部分时间只在每天的 8 小时内进食，但偶尔在一天中的 12 小时内进食，理论上来说，这实际上可能会对健康产生相当严重的不利影响，但您可以采取一些措施来减轻这些负面影响。

In fact, there are things that you can do and or take that can make it as if you did not eat at all.

事实上，您可以做或采取一些事情，让您感觉就像根本没有吃东西一样。

And so we'll discuss what those tools are.

因此，我们将讨论这些工具是什么。

And in many cases, for sake of health, weight loss and performance, making the body think that it did not eat at all can actually be quite beneficial.

在很多情况下，为了健康、减肥和表现，让身体认为它根本没有吃东西实际上是相当有益的。

Today we're going to cover mechanism and we're going to cover tools.

今天我们将介绍机制，我们将介绍工具。

Before we do that, I want to highlight a particular result that was published recently because it serves as a useful backbone as we wade into the conversation about fasting.

在我们这样做之前，我想强调最近发表的一个特定结果，因为当我们深入讨论禁食时，它可以作为有用的支柱。

Andrew Huberman:

安德鲁·休伯曼：

This is a study that was published in the journal, "Cell Metabolism," a Cell Press Journal, excellent journal, and the title of the paper is Fasting Blood Glucose as a Predictor of Mortality: Lost in Translation.

这是一项发表在《Cell Metabolism》杂志上的研究，这是一本细胞出版社杂志，优秀的杂志，论文的标题是《空腹血糖作为死亡率的预测因子：迷失在翻译中》。

And I'll explain what the lost in translation part means in a moment.

我稍后会解释翻译中丢失部分的含义。

But the basic takeaway of this study, and I should mention that the first author of this study is Palliyaguru, P A L L I Y A G U R U, guru.

但这项研究的基本要点，我应该提到的是，这项研究的第一作者是 Palliyaguru，P A L I Y A G U R U，大师。

Palliyaguru et al.

帕利亚古鲁等人。

The basic finding of the study is that in humans, higher blood glucose is associated with mortality.

该研究的基本发现是，在人类中，较高的血糖与死亡率相关。

And in fact, if you look at blood glucose, resting blood glucose across the lifespan, what you find is as people age, resting blood glucose goes up.

事实上，如果你观察一生中的血糖、静息血糖，你会发现随着人们年龄的增长，静息血糖会上升。

Now this is very interesting because for a long time it was thought that metabolism actually goes down as we age, and to some extent that's true, but the reductions in metabolism are not nearly as robust as we once thought that they were across the lifespan.

这很有趣，因为很长一段时间以来，人们认为新陈代谢实际上会随着年龄的增长而下降，在某种程度上这是事实，但新陈代谢的减少并不像我们曾经认为的在整个生命周期中那么强烈。

Andrew Huberman:

安德鲁·休伯曼：

However, unless there's something done to mitigate the increase in blood glucose associated with the aging, almost everybody experiences a gradual but regular increase in resting blood glucose that predicts mortality.

然而，除非采取措施减轻与衰老相关的血糖升高，否则几乎每个人都会经历静息血糖逐渐但有规律的升高，这预示着死亡。

Now, the title, as I mentioned, is "Fasting Blood Glucose as a Predictor of Mortality: Lost in Translation." And the reason that they included "lost in translation" in the title is that, what I just told you, that increases in resting blood glucose predict mortality, or are correlated with mortality, is true for human beings and for nonhuman primates, monkeys.

现在，正如我提到的，标题是“空腹血糖作为死亡率的预测因子：迷失在翻译中”。他们在标题中加入“迷失在翻译中”的原因是，我刚才告诉你，静息血糖的增加可以预测死亡率，或者与死亡率相关，这对于人类和非人类灵长类动物、猴子来说都是如此。

But the opposite is true in mice.

但小鼠的情况恰恰相反。

And so I thought it was important to use this study as an example of where studies in mice often, but not always, translate to humans and to nonhuman primates.

因此，我认为以这项研究为例很重要，因为小鼠研究经常（但并非总是）转化为人类和非人类灵长类动物。

Andrew Huberman:

安德鲁·休伯曼：

So today I'm going to be careful to distinguish when a study was performed in mice versus in humans because it seems that at least when discussing feeding, blood glucose, and other aspects of diet as they relate to health and wellbeing, whether or not a study was performed in rodents or in humans can be very important.

因此，今天我要小心区分一项研究是在小鼠身上进行的，还是在人类身上进行的，因为至少在讨论喂养、血糖以及与健康和福祉相关的饮食的其他方面时，研究是在啮齿动物身上还是在人类身上进行似乎非常重要。

In this case, the results were directly 180 degrees opposite to one another.

在这种情况下，结果就完全相反了180度。

In other words, in mice, resting blood glucose went down and was associated with mortality, so lower blood glucose associated with mortality, whereas in humans, higher resting blood glucose was associated with mortality.

换句话说，在小鼠中，静息血糖下降并与死亡率相关，因此较低的血糖与死亡率相关，而在人类中，较高的静息血糖与死亡率相关。

And obviously what we're mostly interested in is health and wellbeing of ourselves, of humans.

显然，我们最感兴趣的是我们自己和人类的健康和福祉。

I'm sure there are some people out there that are intensely concerned about the health and wellbeing of mice, which you could imagine a few rare contexts where that's important.

我确信有些人非常关心老鼠的健康和福祉，你可以想象一些罕见的情况，这很重要。

But obviously most of us are interested in human health.

但显然我们大多数人都对人类健康感兴趣。

So I'll be sure to emphasize when studies were performed in humans versus in mice.

因此，我一定会强调研究是在人类和小鼠身上进行的。

Andrew Huberman:

安德鲁·休伯曼：

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

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

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

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

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

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so let's talk about feeding, fasting, health and performance.

好的，我们来谈谈喂养、禁食、健康和表现。

And I want to just establish a few foundational terms so that we're all on the same page.

我只想建立一些基本术语，以便我们达成共识。

First of all, rather than talk about fasting or time-restricted feeding, I'm largely going to talk about time-restricted feeding, but please understand that time-restricted feeding is just one side of the coin, that is a two-sided coin that includes fasting, on the one hand, not eating, and time-restricted feeding on the other hand.

首先，我不是谈论禁食或限时喂养，而是主要谈论限时喂养，但请理解，限时喂养只是硬币的一面，它是一个双面硬币，一方面包括禁食，不吃东西，另一方面包括限时喂养。

Andrew Huberman:

安德鲁·休伯曼：

I may occasionally say fasting, but because fasting and eating establish different biological conditions in the body, time-restricted feeding is the term that I will use to describe the overall plan of restricting one's eating window, as it's called, to a particular phase of each 24-hour day, or in some cases to particular days within the week, because as you'll soon learn, there are aspects of time-restricted feeding, aka fasting, that involve eating every other day or eating one way for five days and then fasting for two days and so forth.

我偶尔会说禁食，但因为禁食和饮食会在体内建立不同的生物条件，所以我将用限时喂养这个术语来描述将一个人的饮食窗口限制在每天 24 小时的特定阶段，或者在某些情况下限制在一周内的特定日期的总体计划，因为正如您很快就会了解到的，限时喂养（又称禁食）有一些方面，包括每隔一天吃一次或连续五天吃一种方式，然后禁食两天等等。

So I'll be very precise about what I mean and why I mean it, but for the time being, I'm going to refer to time-restricted feeding as a way to put an umbrella over this conversation.

因此，我将非常准确地表达我的意思以及为什么我这么想，但就目前而言，我将把限时喂食作为为这次对话提供保护伞的一种方式。

Andrew Huberman:

安德鲁·休伯曼：

Second of all, I am going to emphasize a lot of biological mechanism.

其次，我要强调很多生物学机制。

If you've listened to this podcast before, you know that I always begin with biological mechanism.

如果您以前听过这个播客，您就会知道我总是从生物机制开始。

I do describe tools of how to implement those mechanisms, but I wholeheartedly believe that knowing mechanisms and understanding how these processes work gives you tremendous flexibility and understanding and control over the processes of your mental and physical health.

我确实描述了如何实施这些机制的工具，但我全心全意地相信，了解机制并理解这些过程如何工作可以为您提供巨大的灵活性以及对身心健康过程的理解和控制。

Andrew Huberman:

安德鲁·休伯曼：

Whereas if I were to just list off a menu of things to do and not to do, those will work.

然而，如果我只是列出一份要做的事情和不要做的事情的菜单，那么这些就会起作用。

But those will not give you the kind of understanding that would allow you to navigate through life, through travel, through dinners out, through different exercise schedules, whether or not you're one age or another age, male, female, etcetera.

但这些不会给你一种理解，让你能够驾驭生活、旅行、外出就餐、不同的锻炼计划，无论你是一个年龄段还是另一个年龄段、男性、女性等等。

I'm giving you mechanisms so that you can gain more control over the systems in your brain and body.

我正在为你提供一些机制，以便你能够更好地控制你的大脑和身体的系统。

Everything's timestamped.

一切都带有时间戳。

So if you want to jump to the to-dos, you can certainly do that, but I encourage you to hang in there for the mechanism bit.

因此，如果您想跳转到待办事项，您当然可以这样做，但我鼓励您坚持下去，了解机制。

I will make it all very clear because if you understand mechanism, you are in a true place of power and control over your biology.

我会把这一切说得很清楚，因为如果你了解机制，你就真正拥有了对你的生物学的权力和控制权。

Andrew Huberman:

安德鲁·休伯曼：

If ever there was a topic that is controversial, especially on the internet, it is that of diet and nutrition.

如果说有一个话题是有争议的，尤其是在互联网上，那就是饮食和营养。

So I'm wading into this with a smile and in eager anticipation of all the but, but, but this and but, but that and wait -- but this showed that.

所以我带着微笑涉足这个话题，热切期待着所有的但是，但是，但是这个，但是，但是那个，等等——但这表明了这一点。

Andrew Huberman:

安德鲁·休伯曼：

Here's the deal.

事情是这样的。

We need to precisely define what it is that we're talking about when we talk about nutrition.

当我们谈论营养时，我们需要准确定义我们在谈论什么。

I'm going to give you an example of a study that was published a few years ago, 2018, by a colleague of mine at Stanford.

我将举一个我的斯坦福大学同事几年前（2018 年）发表的一项研究的例子。

Chris Gardner is a terrific professor of nutrition and has done a lot of important studies on how nutrition impacts different aspects of health.

克里斯·加德纳（Chris Gardner）是一位出色的营养学教授，他对营养如何影响健康的各个方面进行了大量重要研究。

This is a large scale study.

这是一项大规模的研究。

It was published in "JAMA," the journal of the American Medical Association, one of the very top tier journals in the area of medicine, and certainly for a paper on nutrition to show up there meant that it had to meet an exceedingly high standard.

它发表在美国医学会杂志《JAMA》上，这是医学领域最顶级的期刊之一，当然，一篇关于营养的论文出现在该杂志上意味着它必须达到极高的标准。

This paper where Chris is the first author, its Gardener et al., 2018, "JAMA," looked at weight loss in people following one particular diet versus another particular diet.

Chris 是这篇论文的第一作者，其 Gardener 等人于 2018 年发表的《JAMA》研究了遵循一种特定饮食与另一种特定饮食的人们的体重减轻情况。

And this was a 12-month weight loss study.

这是一项为期 12 个月的减肥研究。

So it was focused specifically on weight loss, although they looked at some other parameters as well.

因此，尽管他们也考虑了其他一些参数，但它特别关注减肥。

And the basic conclusion of the study was that there was no significant difference in weight change between people following a healthy low fat diet versus a healthy low carbohydrate diet with significantly more dietary fats in them.

该研究的基本结论是，采用健康低脂饮食的人和采用健康低碳水化合物饮食且膳食脂肪含量明显更高的人相比，体重变化没有显着差异。

Andrew Huberman:

安德鲁·休伯曼：

This caused a lot of ripples in the world of nutrition and nutritional science and certainly in the general population, because anyone that understands diet and nutrition would immediately say, "But wait, there are all sorts of different implications of eating one type of diet, say low carbohydrate, higher fats, versus a higher carbohydrate, lower fat diet." And indeed there are.

这在营养和营养科学领域引起了很大的涟漪，当然在普通大众中也引起了很大的反响，因为任何了解饮食和营养的人都会立即说：“但是等等，吃一种饮食会产生各种不同的影响，比如低碳水化合物、高脂肪饮食，与高碳水化合物、低脂肪饮食相比。”确实有。

This study was focused specifically on fat loss and on weight loss.

这项研究特别关注减脂和减肥。

So as we discuss time-restricted feeding, we need to be very precise about what are the effects of time-restricted feeding and of eating in particular ways at particular times.

因此，当我们讨论限​​时喂养时，我们需要非常精确地了解限时喂养和在特定时间以特定方式进食的影响。

We are going to emphasize again whether or not the study was done in mice or in humans, in athletes, in men, in women, or both.

我们将再次强调这项研究是在小鼠、人类、运动员、男性、女性或两者中进行的。

Andrew Huberman:

安德鲁·休伯曼：

But the study from Gardner and colleagues is a beautiful study and really emphasizes that if one's main goal is simply to lose weight, then it really does not matter what one eats, provided that the number of calories burned is higher than the number of calories ingested.

但加德纳及其同事的研究是一项精彩的研究，它真正强调，如果一个人的主要目标只是减肥，那么吃什么并不重要，只要燃烧的卡路里数量高于摄入的卡路里数量。

However, anyone out there who understands a little bit of biology, or a lot of biology, will agree that there are many factors that impact that calories burn part of the equation.

然而，任何了解一点生物学或大量生物学知识的人都会同意，有很多因素会影响卡路里燃烧的一部分。

Some of those are obvious.

其中一些是显而易见的。

So for instance, amount of exercise, type of exercise, basal metabolic rate, how much energy one burns just sitting there.

例如，运动量、运动类型、基础代谢率、一个人坐在那里会消耗多少能量。

I've talked before on this podcast about neat nonexercise-induced thermogenesis where if people bounce around a lot and fidget a lot, they can burn anywhere from 800 to 2000 calories per day.

我之前在这个播客中谈到过非运动引起的生热作用，如果人们经常跳来跳去、烦躁不安，他们每天可以燃烧 800 到 2000 卡路里的热量。

Andrew Huberman:

安德鲁·休伯曼：

So their basal metabolic rate is actually much higher simply because they're fidgeters, whereas people who tend to be more stationary have a lower basal metabolic rate on average.

因此，他们的基础代谢率实际上要高得多，因为他们坐立不安，而那些倾向于静止不动的人平均基础代谢率较低。

There's great science to support this.

有伟大的科学支持这一点。

Metabolic factors and hormones are also very important.

代谢因素和激素也非常重要。

Hormones such as thyroid hormone and insulin and growth hormone and the sex story to hormones, testosterone and estrogen, those levels will also profoundly influence the calories out.

甲状腺激素、胰岛素和生长激素等激素以及性激素、睾酮和雌激素等激素水平也会深刻影响卡路里的消耗。

The calories, a burn component of the calories in calories-out equation.

卡路里，卡路里消耗方程式中卡路里的燃烧成分。

So if out there on the internet or in listening to a particular podcast or speaker, somebody says, This is the ideal diet, or calories in, calories out does not matter, or calories in, calories out is the only thing that matters.

因此，如果在互联网上或在收听特定播客或演讲者时，有人说，这是理想的饮食，或者卡路里摄入、卡路里消耗并不重要，或者卡路里摄入、卡路里消耗是唯一重要的事情。

I think it's very important to understand that there are some foundational truths such as calories, in calories out, but that of course hormone factors and the context in which a given diet regimen is taking place are exceedingly important.

我认为了解一些基本事实非常重要，例如卡路里、卡路里消耗，但激素因素和特定饮食方案的背景当然也极其重要。

Andrew Huberman:

安德鲁·休伯曼：

A good example of this would be puberty.

一个很好的例子就是青春期。

At that time in life, sex steroid hormones are changing profoundly in the body as are growth hormone and other hormones.

在生命的那个时期，性类固醇激素在体内发生深刻的变化，生长激素和其他激素也是如此。

And much of caloric intake is directed towards protein synthesis, towards the production of muscle and bone and other tissues of the body.

大部分热量摄入用于蛋白质合成、肌肉、骨骼和身体其他组织的产生。

And that's because of changes in hormones that we call puberty.

这是因为荷尔蒙的变化，我们称之为青春期。

So there's no way that we can drill into every aspect of a given feeding plan or feeding schedule that would allow us to tap into every aspect of the list that I read out before, weight loss, fat loss, muscle, organ, genome, epigenome, inflammation, exercise, cognition, mood, and lifespan.

因此，我们不可能深入研究给定的喂养计划或喂养时间表的各个方面，从而使我们能够深入了解我之前读过的清单的各个方面：减肥、减脂、肌肉、器官、基因组、表观基因组、炎症、运动、认知、情绪和寿命。

But today we're going to be very precise about how time-restricted feeding, it's very clear from both animal studies and human studies, can have a very powerful and positive impact on everything from weight loss and fat loss to various health parameters.

但今天我们将非常精确地了解限时喂养如何对从体重减轻和脂肪减少到各种健康参数的各个方面产生非常强大和积极的影响，从动物研究和人类研究中都可以清楚地看出。

Andrew Huberman:

安德鲁·休伯曼：

This is a beautiful literature that's emerged mostly in the last ten or 15 years, and as we march into this literature, what you'll see is that there actually is a perfect diet for you on a given day, and that perfect diet for you on a given day is contextual, meaning it depends on what you did yesterday and what you're going to do tomorrow.

这是一篇美丽的文献，主要出现在过去的十年或十五年里，当我们深入研究这些文献时，你会看到，实际上在某一天有一个适合你的完美饮食，而在某一天适合你的完美饮食是上下文相关的，这意味着它取决于你昨天做了什么和明天要做什么。

So there is a perfect diet for you, and today I'm going to arm you with the mechanisms and understanding that will allow you to define what that perfect diet is, and will allow you to eat on a schedule and to eat the things that are going to best serve your goals.

因此，有一个适合您的完美饮食，今天我将向您提供一些机制和理解，让您能够定义什么是完美饮食，并让您按计划饮食，吃最能实现您目标的食物。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about eating and what happens when you eat, and let's talk about fasting or not eating and what happens when you fast.

因此，让我们谈谈饮食以及吃东西时会发生什么，让我们谈谈禁食或不吃东西以及禁食时会发生什么。

I did an entire episode on eating and metabolism and hormones and other factors that impact appetite.

我做了一整集关于饮食、新陈代谢、激素和其他影响食欲的因素。

We don't have time to go into all those details now, although you're welcome to listen to that episode as well.

我们现在没有时间讨论所有这些细节，但也欢迎您收听该集。

But we can briefly describe the overall conditions that are set in the body when we eat and when we don't eat.

但我们可以简要描述一下我们吃东西和不吃东西时体内的整体状况。

The keyword here is conditions.

这里的关键词是条件。

If I can emphasize anything today, it's that what you eat and when you eat it set conditions in your body, and those conditions can be very good for you or very bad for you, depending on when you eat.

如果我今天要强调什么的话，那就是你吃的东西和吃的时间会为你的身体设定条件，而这些条件可能对你非常有利，也可能对你非常不利，这取决于你什么时候吃东西。

In fact, when you eat is as important as what you eat.

事实上，什么时候吃和吃什么一样重要。

I'll repeat that.

我再说一遍。

When you eat is as important as what you eat, at least as it relates to health parameters in particular, liver health and mental health.

什么时候吃东西和吃什么一样重要，至少因为它与健康参数有关，特别是肝脏健康和心理健康。

Andrew Huberman:

安德鲁·休伯曼：

Some simple rules about eating.

关于饮食的一些简单规则。

First of all, when you eat, typically your blood glucose, your blood sugar, will go up.

首先，当你吃东西时，通常你的血糖会升高。

Also, insulin levels will go up.

此外，胰岛素水平也会升高。

Insulin is a hormone that's involved in mobilizing glucose from the bloodstream.

胰岛素是一种参与从血液中调动葡萄糖的激素。

How much your glucose and insulin go up depends on what you eat and how much you eat.

您的血糖和胰岛素上升多少取决于您吃的东西和吃的量。

In general, simple sugars, including fructose from fruit but also sucrose and glucose, and simple sugars will raise your insulin and blood glucose more than complex carbohydrates, things like grains and breads and pastas and so forth.

一般来说，单糖，包括水果中的果糖，还包括蔗糖和葡萄糖，单糖比复杂碳水化合物、谷物、面包和面食等更能提高胰岛素和血糖水平。

And grains and breads and pastas and so forth will raise your blood glucose more than fibrous carbohydrates like lettuce and broccoli and things of that sort.

谷物、面包和意大利面等食物比生菜、西兰花等纤维碳水化合物更容易升高血糖。

Protein has a somewhat moderate or modest impact on insulin and glucose and fat has the lowest impact on raising your blood glucose and blood insulin.

蛋白质对胰岛素和葡萄糖的影响中等或适度，而脂肪对血糖和血液胰岛素升高的影响最小。

So what you eat will impact how steep a rise in blood glucose and insulin takes place.

因此，你吃的东西会影响血糖和胰岛素升高的幅度。

And there are a number of factors that are related to your individual health that will also dictate how steep and how high that rise in glucose and insulin will be.

还有许多与您的个人健康相关的因素也将决定葡萄糖和胰岛素上升的幅度和高度。

Andrew Huberman:

安德鲁·休伯曼：

For the time being I'm leaving out people who have type 1 diabetes.

目前我将 1 型糖尿病患者排除在外。

These are people that don't manufacture their own insulin.

这些人不自己生产胰岛素。

And type 2 diabetes is essentially insulin insensitivity, lack of sensitivity to insulin, which leads to high blood glucose.

而2型糖尿病本质上就是胰岛素不敏感，对胰岛素缺乏敏感性，从而导致血糖​​升高。

But when you eat, blood glucose goes up and when you don't eat, blood glucose and insulin go down.

但是当你吃东西时，血糖会上升，当你不吃东西时，血糖和胰岛素会下降。

The longer it's been since your last meal, the lower typically your blood glucose and insulin will be.

距离上一顿饭的时间越长，您的血糖和胰岛素通常越低。

And the higher things like GLP-1, glucagon-like peptide 1, glucagon being a hormone, that's also secreted when you are in a fasted state, or a low blood glucose state.

而更高的物质，如 GLP-1、胰高血糖素样肽 1、胰高血糖素是一种激素，当您处于禁食状态或低血糖状态时也会分泌。

It's involved in mobilizing various energy sources from the body, including fat through what we call lipolysis, also using carbohydrates and potentially even using muscle as a source of energy.

它涉及调动体内的各种能量来源，包括通过我们所说的脂肪分解产生的脂肪，也使用碳水化合物，甚至可能使用肌肉作为能量来源。

So that's kind of a fire hose of information about what happens when you eat and don't eat, but just think of it this way, blood sugar and insulin go up when you eat.

所以这是关于你吃和不吃时会发生什么的信息，但只要这样想，当你吃东西时，血糖和胰岛素就会上升。

They go down when you don't eat.

当你不吃东西时，它们就会下降。

And other hormones go up when you don't eat.

当你不吃东西时，其他激素也会升高。

Andrew Huberman:

安德鲁·休伯曼：

So there are hormones associated with the fasted state and there are hormones associated with the eating and having-just-eaten state.

因此，有些激素与禁食状态有关，有些激素与进食和刚吃过的状态有关。

Now, the most important thing to understand is that like everything in biology, this is a process that takes time.

现在，最重要的是要理解，就像生物学中的一切一样，这是一个需要时间的过程。

So insulin and glucose go up when we eat, and it takes some period of time for them to go down.

因此，当我们进食时，胰岛素和血糖会上升，并且需要一段时间才能下降。

Even if we stop eating, they will remain up for some period of time and then go back down.

即使我们停止进食，它们也会保持上升一段时间，然后又下降。

It takes time.

这需要时间。

This is very important, because if you look at the scientific literature on fasting, on time-restricted feeding, it's absolutely clear that the health benefits, not just the weight loss benefits, but that the health benefits from time-restricted feeding, occur because certain conditions are met in the brain and body for a certain amount of time.

这非常重要，因为如果你看一下关于禁食和限时进食的科学文献，你会发现，绝对清楚的是，健康益处，不仅仅是减肥益处，而且限时进食对健康的益处，是因为大脑和身体在一定时间内满足某些条件而发生的。

And that gives us an anchor from which to view what eating is, in terms of how it sets conditions in the body over time.

这为我们提供了一个锚点，让我们可以从饮食的角度来看待饮食是什么，以及它如何随着时间的推移对身体产生影响。

Andrew Huberman:

安德鲁·休伯曼：

And if that sounds overly analytic, I promise you this is the simplest and best way to think about any eating schedule or any eating plan.

如果这听起来过于分析，我向你保证，这是思考任何饮食计划或任何饮食计划的最简单、最好的方法。

So I think it's fair to say that in the field of nutrition, there are a few landmark studies that serve as really strong anchors for building our understanding of what to eat and what not to eat and when to eat, depending on our goals.

因此，我认为可以公平地说，在营养领域，有一些具有里程碑意义的研究可以作为真正强有力的基础，帮助我们了解吃什么、不吃什么以及何时吃，具体取决于我们的目标。

The Gardner Study that I mentioned earlier is one such study in that it says if your goal is weight loss, it really does not matter what foods you consume, provided that you consume a sub-maintenance caloric diet.

我之前提到的加德纳研究就是这样一项研究，它说如果你的目标是减肥，那么你吃什么食物并不重要，只要你吃的是低热量饮食。

However, I want to emphasize again, that sets aside issues of adherence, meaning how easy or hard it is to adhere to a given diet.

然而，我想再次强调，这抛开了坚持问题，这意味着坚持特定饮食有多容易或多困难。

Andrew Huberman:

安德鲁·休伯曼：

Some people find it much easier to follow a high fat, low carbohydrate diet.

有些人发现遵循高脂肪、低碳水化合物饮食要容易得多。

Some people follow a different diet because it's much easier for them to follow.

有些人遵循不同的饮食习惯，因为这对他们来说更容易遵循。

And some people are concerned with mental performance and athletic performance.

有些人关心心理表现和运动表现。

So, that study doesn't say there's a best diet.

所以，这项研究并没有说存在最好的饮食。

What it says is that what you consume is less important than the amount of food that you consume, at least for sake of weight loss, not necessarily for sake of health.

它所说的是，你吃的东西比你吃的食物的量更重要，至少是为了减肥，不一定是为了健康。

Andrew Huberman:

安德鲁·休伯曼：

Now, the study that I'm going to refer to next is what I would consider the second major pillar of nutritional studies.

现在，我接下来要提到的研究是我认为营养研究的第二个主要支柱。

This is a truly landmark study that was carried out by Satchin Panda, who is a professor at the Salk Institute for Biological Studies in San Diego, an absolutely phenomenal institution, and an absolutely phenomenal researcher.

这是一项真正具有里程碑意义的研究，由 Satchin Panda 进行，他是圣地亚哥索尔克生物研究所的教授，这是一个绝对非凡的机构，也是一个绝对非凡的研究人员。

I've known Satchin for a number of years and I want to emphasize that the current literature on intermittent fasting and time-restricted feeding can largely be attributed to Satchin and the work that he's done.

我认识萨钦很多年了，我想强调的是，目前有关间歇性禁食和限时喂养的文献很大程度上归功于萨钦和他所做的工作。

Andrew Huberman:

安德鲁·休伯曼：

There are others involved too, of course, and of course, time-restricted feeding and fasting has a rich history that goes back many hundreds, if not thousands of years in different cultures and religions.

当然，还涉及其他因素，当然，限时进食和禁食在不同的文化和宗教中有着悠久的历史，可以追溯到数百年甚至数千年前。

But the science of time-restricted feeding can really mainly be attributed to the incredible work that Satchin has done.

但限时喂养的科学性确实主要归功于 Satchin 所做的令人难以置信的工作。

And I'm grateful to consider him a friend and a colleague, and we consulted at length in anticipation of this episode.

我很高兴把他视为朋友和同事，我们在期待这一集时进行了详细的协商。

I also hope to have him on as a guest in the future.

我也希望将来有他作为嘉宾。

Andrew Huberman:

安德鲁·休伯曼：

The landmark paper that came from Satchin's lab was published in 2012.

Satchin 实验室发表的具有里程碑意义的论文于 2012 年发表。

This was a paper in mice that set the basis for studies in humans that came later.

这篇针对小鼠的论文为后来的人类研究奠定了基础。

And the title of this paper is "Time restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed a high fat diet." So the title tells us a lot.

这篇论文的标题是“在不减少热量摄入的情况下限制时间喂养可预防高脂肪饮食小鼠的代谢疾病”。所以标题告诉了我们很多。

It says that what's varied in this study is not what these mice ate, it was when they ate it.

它说，这项研究中的变化不是这些老鼠吃了什么，而是它们吃的时间。

And there were essentially four conditions in this study and the results are absolutely remarkable.

这项研究主要有四个条件，结果绝对是显着的。

Andrew Huberman:

安德鲁·休伯曼：

So I'm going to walk you through the major results.

因此，我将向您介绍主要结果。

What they did is they gave mice access to different types of food.

他们所做的是让老鼠接触到不同类型的食物。

There were four groups.

有四组。

One group of mice had access to just a normal mouse diet.

一组小鼠只接受正常的小鼠饮食。

It would not be a diet that you'd be very interested in.

这不会是您非常感兴趣的饮食。

I confess, I've actually tasted mouse chow.

我承认，我确实尝过老鼠粮。

If you work with mice at all, you just have to do it at least once.

如果你真的要和老鼠打交道，你只需要至少做一次。

It doesn't taste very good.

味道不太好。

It tastes like a very bland graham cracker cookie, and I confess that I only had the tiniest little bit.

它尝起来像一个非常平淡的全麦饼干，我承认我只吃了一点点。

But mice like that stuff, and if you allow them to eat that stuff, what's called "ad libitum," whenever they want, you just keep it in their food 24 hours a day, they will eat sometimes and then they won't eat it at other times.

但是老鼠喜欢那个东西，如果你让它们吃那个东西，所谓的“随意吃”，只要它们想吃，你就一天24小时把它放在它们的食物里，它们有时会吃，有时就不吃。

Or in this case, they also had a condition where they gave them mouse chow in a time-restricted way, just for a certain number of hours each day, about eight hours.

或者在这种情况下，他们还有一个条件，就是以有时间限制的方式给老鼠喂食，每天只喂一定的小时数，大约八个小时。

Andrew Huberman:

安德鲁·休伯曼：

Or they gave them a high fat diet that was a separate group, got a high fat diet at any time they wanted.

或者他们给他们一个高脂肪饮食，这是一个单独的组，在他们想要的任何时候得到高脂肪饮食。

So this was kind of the carnival for mice, because mice really like high fat, highly palatable foods, and so they got a lot of goodies and high fat in their food.

所以这对老鼠来说是一种嘉年华，因为老鼠非常喜欢高脂肪、非常美味的食物，所以它们在食物中得到了很多好吃的东西和高脂肪。

And then there was a fourth group that had access to the high fat diet as much as they wanted to eat, but only during a restricted time period of each 24-hour cycle.

第四组可以按照自己的意愿吃高脂肪饮食，但只能在每个 24 小时周期的有限时间内进行。

Now, mice are nocturnal, humans are what we call diurnal.

现在，老鼠是夜间活动的，人类是我们所说的白天活动的。

Actually, we're not really diurnal, we're crepuscular, which means that we're most active in the morning and in the evening, not so much in the afternoon.

事实上，我们并不是真正的昼夜活动，我们是黄昏活动，这意味着我们在早上和晚上最活跃，而不是在下午。

But nonetheless, everything I'm going to tell you is true also for humans.

但尽管如此，我要告诉你的一切也适用于人类。

And we know this now from human studies.

我们现在从人类研究中知道了这一点。

Andrew Huberman:

安德鲁·休伯曼：

One of the most important things to take away from this study was that mice that ate a highly palatable, high fat diet, a great tasting diet, but only during a restricted feeding window of each 24-hour cycle, maintained or lost weight over time.

这项研究最重要的一点是，吃高度适口、高脂肪饮食、美味饮食的小鼠，但仅在每个 24 小时周期的有限进食窗口内，随着时间的推移，体重会保持不变或减轻。

Whereas mice that ingested the same diet, same amount of calories, but had access to those calories around the clock, gained weight, became obese and quite sick.

而摄入相同饮食、相同量卡路里但全天候获取这些卡路里的小鼠体重会增加、变得肥胖并且病得很重。

And as an additional second point, the mice that restricted their feeding window to a particular portion of eight hours of every 24-hour cycle, actually showed some improvement in important health markers.

作为额外的第二点，将进食窗口限制在每个 24 小时周期的 8 小时特定部分的小鼠，实际上在重要的健康指标上表现出了一些改善。

And what was even more incredible is that mice that only ate during a particular feeding window also experienced some reversal of some prior negative health effects.

更令人难以置信的是，只在特定喂食窗口期间进食的小鼠也经历了一些先前的负面健康影响的逆转。

Andrew Huberman:

安德鲁·休伯曼：

So this study really lit up the world and got people excited about time-restricted eating.

所以这项研究确实照亮了世界，让人们对限时饮食感到兴奋。

Again, they used an eight-hour feeding window.

他们再次使用八小时的喂食窗口。

The story around that eight-hour feeding window is kind of interesting though.

不过，围绕八小时喂食窗口的故事有点有趣。

Not many people know this because it wasn't included in the paper and there was no reason to include it in the paper, not to out anybody, but it turns out that the reason they used an eight-hour feeding window and not a nine-hour or a 10-hour feeding window is because studies of this sort are actually quite demanding to perform and require the constant presence of the graduate student or postdoc there to ensure that the food is in the cages at particular times and not in the cages at other times, and mice are really good at hiding food.

没有多少人知道这一点，因为它没有包含在论文中，也没有理由将其包含在论文中，也不是为了排除任何人，但事实证明，他们使用八小时喂养窗口而不是九小时或十小时喂养窗口的原因是因为此类研究实际上要求很高，并且需要研究生或博士后一直在那里，以确保食物在特定时间在笼子里，而不是在其他时间在笼子里，而老鼠真的很擅长隐藏食物。

They'll even hide food in their jowls.

他们甚至会把食物藏在下巴里。

And so there's a lot of work that has to be done to prepare for that eight-hour feeding window and to make sure after that eight-hour feeding window, there's all the food has been removed from the cage and from the jowls of the mice and so forth.

因此，需要做很多工作来准备八小时的喂食窗口，并确保在八小时的喂食窗口之后，所有食物都已从笼子和老鼠的下巴等处清除。

Andrew Huberman:

安德鲁·休伯曼：

And it turns out that the significant other of the graduate student and or postdoc, I won't reveal who they were, running this study forbid their significant other, the scientist, from being in the lab for periods of time that were much longer than the 10 or 12 hours that were required in order to ensure this eight-hour feeding window.

事实证明，研究生和/或博士后的另一半，我不会透露他们是谁，进行这项研究时，禁止他们的另一半，即科学家，在实验室呆的时间远远长于确保八小时进食窗口所需的 10 或 12 小时。

So when we hear the eight-hour feeding windows are holy, they are not holy, and later we are going to talk about how eating for a time that's restricted to eight hours versus 10 hours versus 12 hours, for instance, how that impacts various parameters like health parameters and weight loss, etcetera.

因此，当我们听说八小时的进食时间是神圣的时，它们并不神圣，稍后我们将讨论限制在八小时、10 小时和 12 小时的时间内的进食时间，例如，这如何影响健康参数和体重减轻等各种参数。

But the eight-hour feeding window was actually created because of a real-world constraint on the research and the relationship of the researcher performing the research, not because there's anything holy about an eight-hour feeding window.

但八小时的喂养窗口实际上是由于现实世界对研究的限制以及进行研究的研究人员的关系而创建的，而不是因为八小时的喂养窗口有什么神圣之处。

Andrew Huberman:

安德鲁·休伯曼：

Now, an important point about when the feeding window falls within the 24-hour cycle.

现在，关于喂食窗口何时落在 24 小时周期内的重要一点。

It is very important that the feeding window fall during the more active phase of one's day.

喂食时间应选择在一天中最活跃的阶段，这一点非常重要。

So for humans, that's typically in the early part of the day or the later part of the day, but not at night.

所以对于人类来说，这通常是在一天的早些时候或一天的晚些时候，但不是在晚上。

Put very simply, there are a lot of data now pointing to the fact that eating during the nocturnal phase of the 24-hour cycle is very detrimental to one's health.

简单地说，现在有很多数据表明，在24小时周期的夜间阶段进食对人的健康非常不利。

Andrew Huberman:

安德鲁·休伯曼：

In fact, when we eat can either enhance our health or can diminish our health.

事实上，我们什么时候吃东西既可以增强我们的健康，也可以削弱我们的健康。

When we see light can enhance our feelings of wellbeing or can diminish our feelings of wellbeing.

当我们看到光时，可以增强我们的幸福感，也可以减弱我们的幸福感。

I've talked many times before about this on the Huberman Lab podcast that during the daytime you want to get as much sunlight and other types of bright light in your eyes as is safely possible, and then you want to avoid light in the middle of the night.

我之前在 Huberman Lab 播客上多次谈到过这一点，白天您希望在安全的情况下让尽可能多的阳光和其他类型的强光进入您的眼睛，然后您希望在半夜避免光线。

It has detrimental dopamine-lowering effects, can cause depression, cortisol increases, etcetera.

它具有有害的降低多巴胺的作用，会导致抑郁、皮质醇增加等。

So when you view light is as important as the light that you view.

因此，当您观察光线时，光线与您所看到的光线一样重要。

And when you eat is as important as what you eat.

什么时候吃和吃什么一样重要。

Andrew Huberman:

安德鲁·休伯曼：

In this study, they saw something really interesting, which was that not only did restricting food to a particular phase of the 24-hour cycle benefit things like lean body mass and fat loss, and a number of health parameters that I'll talk about in a moment, but it also anchored all the gene systems of the body and provided a more regular, stable, so-called circadian rhythm or 24-hour rhythm.

在这项研究中，他们看到了一些非常有趣的东西，那就是，将食物限制在 24 小时周期的特定阶段不仅有益于瘦体重和脂肪减少以及我稍后将讨论的许多健康参数，而且还锚定了身体的所有基因系统，并提供了更规律、更稳定的所谓昼夜节律或 24 小时节律。

You may be surprised to learn that 80%, 80% of the genes in your body and brain are on a 24-hour schedule.

你可能会惊讶地发现，你身体和大脑中80%、80%的基因都是按24小时安排的。

That is, they change their levels going from high to low and back to high again across the 24-hour cycle.

也就是说，它们的水平会在 24 小时周期内从高变低，然后再次变回高。

And when those genes are high at the appropriate times and low at the appropriate times, meaning their expression is high and low at the appropriate times, and therefore the proper RNAs and proteins are made, because DNA encodes for RNA.

当这些基因在适当的时间高和低时，意味着它们的表达在适当的时间高和低，因此产生了适当的RNA和蛋白质，因为DNA编码RNA。

RNA is translated into proteins.

RNA被翻译成蛋白质。

When that happens, your health benefits.

当这种情况发生时，您的健康就会受益。

When those genes are not expressed at the right times, when they're high or low at the wrong times of each 24-hour cycle, that's when you get negative health effects.

当这些基因没有在正确的时间表达时，当它们在每个 24 小时周期的错误时间高或低时，就会对健康产生负面影响。

This study showed that when mice restrict their eating to an eight-hour period within the most active phase of their 24-hour cycle, many of the genes that are associated with these so-called circadian clocks, these genes have names like PER-B-MAL-CRY1, etcetera, Those so-called clock chains.

这项研究表明，当小鼠在 24 小时周期中最活跃的阶段将进食时间限制在 8 小时内时，许多与这些所谓的生物钟相关的基因，这些基因的名称如 PER-B-MAL-CRY1 等，就是那些所谓的时钟链。

Andrew Huberman:

安德鲁·休伯曼：

...

...

CRY1, etcetera.

CRY1等。

Those so-called clock genes underwent a very regular entrainment, a locking in to the proper 24-hour schedule.

这些所谓的时钟基因经历了非常有规律的夹带，锁定在正确的 24 小时时间表中。

And while this was in mice, we now know that this also occurs in humans.

虽然这是在老鼠身上发生的，但我们现在知道这也发生在人类身上。

Andrew Huberman:

安德鲁·休伯曼：

I've said before on this podcast, and I'll say it again, that light, and when we view light, is the primary way in which these genes in the clock systems of our body get organized or entrained, meaning matched to the outside light-dark cycle.

我之前在这个播客上说过，我会再说一遍，光，当我们看到光时，是我们身体时钟系统中的这些基因组织或夹带的主要方式，这意味着与外部的光暗循环相匹配。

So viewing light early in the day and in the afternoon, and as much as possible all day, great.

因此，在一天的早些时候和下午，并且全天尽可能多地观察光线，非常棒。

Ideally, that's sunlight.

理想情况下，那是阳光。

Avoiding light in the middle of the night is also great.

半夜避免光线也很好。

It's great because it causes the increases in particular genes and the decreases in particular genes in every cell throughout your body at the appropriate times.

它很棒，因为它会在适当的时间导致全身每个细胞中特定基因的增加和特定基因的减少。

Andrew Huberman:

安德鲁·休伯曼：

The second most powerful timekeeper, or zeitgeber as it's called, is food and when you eat.

第二个最强大的计时器，或所谓的“zeitgeber”，是食物和你吃东西的时间。

In this study, the results they saw underscore this point.

在这项研究中，他们看到的结果强调了这一点。

What they saw is that the peaks in these clock genes became very regular and the dips in these clock genes became very regular.

他们看到的是，这些时钟基因的峰值变得非常规则，而这些时钟基因的下降也变得非常规则。

And that led to a whole host of really important positive health effects.

这带来了一系列非常重要的积极健康影响。

Conversely, when mice ate whenever they wanted across the 24-hour cycle, these clock genes became really out of whack.

相反，当小鼠在 24 小时周期内想什么时候吃就什么时候吃时，这些生物钟基因就变得非常紊乱。

The negative health consequences were the downstream result of these changes in these clock genes.

负面的健康后果是这些时钟基因变化的下游结果。

Andrew Huberman:

安德鲁·休伯曼：

This has now also been shown to be true for humans.

现在这也被证明对人类来说也是如此。

So if you want to be healthy, you want your organ health, your metabolic health, to be entrained properly, one of the most important things you can do is to view light at the appropriate times of each 24-hour schedule and to not view light at other times of that schedule, and to eat at the appropriate time of each 24-hour day.

因此，如果你想保持健康，你希望你的器官健康、新陈代谢健康得到适当的促进，你能做的最重要的事情之一就是在每个 24 小时时间表的适当时间看光，而在该时间表的其他时间不看光，并在每个 24 小时的适当时间吃饭。

Andrew Huberman:

安德鲁·休伯曼：

Now, again, there are rare instances that we will discuss, when skipping entire days or entire 24-hour cycles of eating can be beneficial.

现在，我们再次讨论一些罕见的情况，即跳过一整天或整个 24 小时的饮食周期可能是有益的。

But for now we're talking about schedules of time-restricted feeding that involve a window of feeding that falls during your more active phase, so during the daytime, putting aside people that work shift work, is when you want to eat.

但现在我们讨论的是有时间限制的喂食时间表，其中包括在您更活跃的阶段的喂食窗口，因此白天，除了轮班工作的人之外，就是您想吃东西的时间。

And this eight-hour feeding window provided a very strong reinforcing signal that combines with light to ensure that these genes are expressed at the appropriate times.

这个八小时的喂食窗口提供了非常强的强化信号，与光相结合，确保这些基因在适当的时间表达。

The short takeaway from this is you probably want to think about, and perhaps even engage in, time-restricted feeding.

由此得出的简短结论是，您可能想要考虑甚至可能进行限时喂养。

Andrew Huberman:

安德鲁·休伯曼：

So as I mentioned earlier, when mice can eat around the clock, bad things happen.

正如我之前提到的，当老鼠可以全天候进食时，就会发生不好的事情。

And one of the bad things that happens is that the liver suffers.

发生的坏事之一就是肝脏受损。

The liver is involved in all sorts of things, production of important hormones and other factors related to metabolism.

肝脏参与各种事务，产生重要的激素和其他与新陈代谢相关的因素。

And when mice can eat around the clock, their livers got very sick, fatty deposits in the liver, other factors in the liver, essentially taking them down the pathway of liver disease.

当小鼠可以全天候进食时，它们的肝脏会变得非常虚弱，肝脏中会沉积脂肪，肝脏中会出现其他因素，从根本上使它们走上肝病的道路。

Andrew Huberman:

安德鲁·休伯曼：

The time-restricted feeding essentially reversed that or led, in many cases, to even healthier liver conditions.

限时喂养基本上扭转了这一局面，或者在许多情况下导致了更健康的肝脏状况。

And that's based on this study, but also additional studies also now in humans.

这是基于这项研究，而且现在也在人类身上进行了其他研究。

So restricting your feeding to a particular window every 24-hour cycle has clearly been shown now, in mice and in humans, to enhance liver health, which is wonderful.

因此，现在在小鼠和人类身上都清楚地表明，将每 24 小时周期的进食限制在特定的时间段内可以增强肝脏健康，这真是太棒了。

Andrew Huberman:

安德鲁·休伯曼：

How does it do this?

它是如何做到这一点的？

Well, it happens because food intake, as I mentioned earlier, sets certain conditions in the body that last for a period of time.

嗯，正如我之前提到的，这种情况的发生是因为食物摄入会在体内设定某些持续一段时间的条件。

Anytime we eat, whether or not we are a mouse or a human, there's a period of time that's required for so-called digestion, but also gastric emptying and other processes related to breaking down that food and utilizing it.

每当我们吃东西时，无论我们是老鼠还是人类，都需要一段时间来进行所谓的消化，还需要一段时间进行胃排空以及与分解和利用食物相关的其他过程。

And that is an active process.

这是一个积极的过程。

It requires energy.

它需要能量。

That process of breaking down food involves certain cellular functions, that if they're ongoing throughout the 24-hour cycle or even extended too far across the 24-hour cycle, meaning you're eating across a 14- or a 16-hour or an 18-hour window; that causes serious problems.

分解食物的过程涉及某些细胞功能，如果它们在整个 24 小时周期中持续进行，甚至在 24 小时周期中延伸得太远，则意味着您在 14 小时、16 小时或 18 小时窗口内进食；这会导致严重的问题。

Andrew Huberman:

安德鲁·休伯曼：

This has now been established because of the fact that it increases the expression of different proteins and genes in the body, such as TNF alpha, IL-6, IL-1.

现在这一点已经得到证实，因为它可以增加体内不同蛋白质和基因的表达，例如 TNF α、IL-6、IL-1。

What are all those things?

这些东西到底是什么？

They are pro-inflammatory markers.

它们是促炎标记物。

So the reason that the liver gets sick when you're eating too often is because inflammatory markers are increased.

因此，当你吃得太频繁时，肝脏会生病，因为炎症标记物会增加。

Andrew Huberman:

安德鲁·休伯曼：

These inflammatory markers are not inherently bad.

这些炎症标记物本质上并不是坏事。

They're there for a reason.

他们在那里是有原因的。

But they are there in order to respond to certain challenges, immune challenges or the ingestion of food and the breakdown of food.

但它们的存在是为了应对某些挑战、免疫挑战或食物的摄入和食物的分解。

But then, in an ideal circumstance, they are reduced in the period in which there's no food present in the digestive tract or in which there's very little food present in the digestive tract.

但在理想情况下，当消化道中没有食物或消化道中食物很少时，它们会减少。

Andrew Huberman:

安德鲁·休伯曼：

So by eating around the clock, you're making yourself sicker.

因此，全天候进食只会让自己病情加重。

By eating at restricted periods of time each 24-hour day, you're actually making yourself healthier and you are activating certain processes that can positively impact both weight, either maintenance or loss of weight ...

通过每天 24 小时在有限的时间内进食，您实际上可以让自己变得更健康，并且您正在激活某些可以对体重产生积极影响的过程，无论是维持体重还是减轻体重......

we'll talk about weight gain a little later ...

我们稍后再讨论体重增加的问题......

and positively impacting things like liver health, also the expression of different things related to brown fat, the fat that increases your metabolism ...

并对肝脏健康等事物产生积极影响，以及与棕色脂肪相关的不同事物的表达，棕色脂肪是增加新陈代谢的脂肪......

we will return to this also a little bit later ...

我们稍后也会回到这个话题......

and blood glucose regulation.

和血糖调节。

Andrew Huberman:

安德鲁·休伯曼：

So the takeaway from this study ...

所以这项研究的结论是......

in fact there are many takeaways from this study.

事实上，这项研究有很多收获。

It's so wonderful ...

真是太美妙了...

is that liver health, bile acid metabolism, energy expenditure, inflammation, liver metabolites, many, many aspects of our health are impacted by when we eat not just what we eat.

肝脏健康、胆汁酸代谢、能量消耗、炎症、肝脏代谢，我们健康的许多方面都受到我们吃东西的时间的影响，而不仅仅是我们吃的东西。

Andrew Huberman:

安德鲁·休伯曼：

As we move forward and we talk about intermittent fasting for eight-hour windows, six-hour windows, 12-hour windows, for all sorts of different intents and purposes, I want to start to establish a foundational protocol that all of us, any of us, can use in order to maximize your particular goals.

当我们继续讨论八小时窗口、六小时窗口、12 小时窗口的间歇性禁食时，为了各种不同的意图和目的，我想开始建立一个基本协议，我们所有人，我们中的任何人，都可以使用它来最大限度地实现您的特定目标。

There are some absolutes within this realm of time-restricted feeding.

在限时喂养的领域里有一些绝对的东西。

Here are a couple of absolutes that you would want to consider.

以下是您需要考虑的几个绝对因素。

Andrew Huberman:

安德鲁·休伯曼：

First of all, it pays off, in the metabolic sense and in the health sense and in the weight maintenance or loss sense, to not ingest any food in the first hour after waking and potentially for longer.

首先，从新陈代谢的角度、健康的角度以及体重维持或减肥的角度来看，在醒来后的第一个小时内以及可能更长的时间内不摄入任何食物是有好处的。

So I want to repeat that.

所以我想重复一遍。

One of the key pillars of intermittent fasting is that, for the first hour after you wake up and potentially for longer, to not ingest any food.

间歇性禁食的一个关键支柱是，在醒来后的第一个小时，甚至可能更长的时间内，不要摄入任何食物。

Andrew Huberman:

安德鲁·休伯曼：

The second major pillar, that's well supported by research, is that for the two and ideally three hours prior to bedtime you also don't ingest any food, or liquid calories for that matter.

第二个主要支柱得到了研究的充分支持，那就是在睡前的两个小时，最好是三个小时内，您也不要摄入任何食物或液体卡路里。

And we will talk about what it means to break a fast and whether or not certain liquids, even coffee and tea, can break a fast, etcetera, in a few moments.

稍后我们将讨论打破禁食意味着什么，以及某些液体（甚至咖啡和茶）是否可以打破禁食等等。

But just as a foundation, it's very clear, from the research in humans, that not eating any food or ingesting any calories, liquid or otherwise, for the first 60 minutes after waking up each day and for the two to three hours prior to your bedtime, that's ideal for the parameters that we've discussed earlier, all the different things, like weight and liver health and metabolic health and so forth.

但作为基础，从人类研究中可以清楚地看出，每天起床后的前 60 分钟以及就寝前的两到三个小时内不吃任何食物或摄入任何卡路里、液体或其他物质，这对于我们之前讨论过的所有不同参数（如体重、肝脏健康和代谢健康等）来说是理想的。

Andrew Huberman:

安德鲁·休伯曼：

The two most common questions about intermittent fasting are: when is the ideal time for the eating window?

关于间歇性禁食的两个最常见的问题是：什么时候是进食窗口的理想时间？

Is it early in the day, the middle of the day, or later in the day?

是早上、中午还是晚些时候？

And how long should that eating window be?

进食窗口应该有多长？

Should it be eight hours ...

应该是八个小时吧...

we already heard why the eight-hour window was first established; it was because of these lab conditions and the conditions of the particular relationship of the graduate student involved ...

我们已经听说过为什么首先设立八小时窗口；就是因为这些实验室的条件和所涉及的研究生的特殊关系的条件……

or should it be seven hours or six hours or 12 hours?

或者应该是七小时、六小时还是十二小时？

Turns out that there' some general frameworks that we can follow in order to answer these questions.

事实证明，我们可以遵循一些通用框架来回答这些问题。

Andrew Huberman:

安德鲁·休伯曼：

As we move into this portion of the discussion I want to highlight a very important reference that just came out, literally came out last week, in the journal Endocrine Reviews.

当我们进入讨论的这一部分时，我想强调一个非常重要的参考文献，它刚刚发表，实际上是上周发表在《内分泌评论》杂志上的。

And the title of this review is "Time-restricted eating for the prevention and management of metabolic diseases," although the data in this paper go well beyond metabolic diseases.

这篇综述的标题是“限时饮食用于代谢疾病的预防和管理”，尽管本文中的数据远远超出了代谢疾病的范围。

This is a paper from Satchin Panda's lab.

这是 Satchin Panda 实验室的一篇论文。

It's a very lengthy review, with an enormous table that's beautifully organized that scripts out all the studies done in humans, well over 100 studies, looking at time-restricted feeding in athletes, men, women, children, diabetes, no diabetes, etcetera, with detailed references and description of the outcomes.

这是一篇非常冗长的评论，有一张组织精美的巨大表格，列出了所有在人类中进行的研究，超过 100 项研究，着眼于运动员、男性、女性、儿童、糖尿病、非糖尿病等的限时喂养，并附有详细的参考资料和结果描述。

Andrew Huberman:

安德鲁·休伯曼：

I've spent a lot of time with this review, even though it just came out recently, and it is an absolute goldmine resource.

我花了很多时间写这篇评论，尽管它最近才发布，但它绝对是一个金矿资源。

It is also the major resource for everything I'm about to tell you, if you would like to delve deeper into the material.

如果您想更深入地研究这些材料，它也是我将要告诉您的所有内容的主要资源。

Andrew Huberman:

安德鲁·休伯曼：

So let's deal with this first question of: when is the ideal feeding window?

那么让我们来解决第一个问题：什么时候是理想的喂养窗口？

And here again, we're thinking about a schedule of eating that involves eating at least once every 24 hours, not two-day or three-day or every-other-day fasts.

在这里，我们再次考虑一个饮食计划，其中至少每 24 小时吃一次，而不是两天、三天或每隔一天禁食一次。

Andrew Huberman:

安德鲁·休伯曼：

So it turns out that the answer to the question: When is it best to eat?

那么事实证明，这个问题的答案是：什么时候吃最好？

is actually best answered by thinking about the other side of the coin, which is: When is it best to fast?

实际上，最好通过思考硬币的另一面来回答这个问题，即：什么时候最好禁食？

So because we are fasting during sleep, it's very clear that it's best to extend the sleep-related fast either into the morning or to start it in the evening.

因此，因为我们在睡眠期间禁食，所以很明显，最好将与睡眠相关的禁食延长到早上或晚上开始。

Now this might seem kind of obvious, but it's actually not so obvious.

现在这看起来似乎很明显，但实际上并不那么明显。

You could place that feeding window early in the day, middle of the day, or late in the day.

您可以将喂食窗口设置在一天的早些时候、中午或一天的晚些时候。

Andrew Huberman:

安德鲁·休伯曼：

Let's think about what happens when we sleep.

让我们想想当我们睡觉时会发生什么。

When we sleep, our body undergoes a number of different processes in the brain and body in order to recover the cells and tissues.

当我们睡觉时，我们的身体会在大脑和身体中经历许多不同的过程，以恢复细胞和组织。

Many of you have probably heard of autophagy, which is essentially a cleaning up, a gobbling up, of dead cells and cells that are injured or sick.

你们中的许多人可能听说过自噬，它本质上是对死亡细胞和受伤或患病细胞的清理、吞噬。

And this is a natural process that occurs.

这是一个自然发生的过程。

It occurs mainly during sleep, although not only during sleep.

它主要发生在睡眠期间，尽管不仅仅是在睡眠期间。

Andrew Huberman:

安德鲁·休伯曼：

Fasting of any kind does tend to enhance autophagy.

任何形式的禁食确实都会增强自噬。

It is not the only way to create autophagic conditions.

它不是创造自噬条件的唯一方法。

Autophagic conditions can be created simply by following a sub-caloric diet.

只需遵循低热量饮食即可产生自噬条件。

And there are other things that one can do in order to trigger autophagy.

人们还可以做其他事情来触发自噬。

But fasting does trigger autophagy.

但禁食确实会引发自噬。

So when we're asleep, the bad cells are getting gobbled up and eaten, and the good cells also are undergoing certain repair mechanisms mainly related to, or at least governed by, those circadian genes that we talked about earlier, those clock genes.

因此，当我们睡觉时，坏细胞会被吞噬并吃掉，而好细胞也会经历某些修复机制，这些修复机制主要与我们之前讨论过的昼夜节律基因（即时钟基因）相关，或者至少受其控制。

Andrew Huberman:

安德鲁·休伯曼：

So you're already fasting when you're asleep.

所以当你睡着的时候你就已经在禁食了。

How deep you are into that fast depends on how long it was since your last meal.

你的禁食程度取决于你距离上一顿饭已经过去了多长时间。

So if you fast early in the day and you've been asleep for five, six, seven, eight hours ...

因此，如果您在当天早些时候禁食并且已经睡了五、六、七、八小时......

I would hope somewhere between six and eight hours for most people is going to be beneficial ...

我希望六到八个小时对大多数人来说都是有益的......

when you wake up, I mentioned earlier that you don't want to eat for at least the first 60 minutes after waking.

当你醒来时，我之前提到过，你至少在醒来后的前 60 分钟内不想吃东西。

But were you to extend that fasting to, say, 9:00 AM, 10:00 AM, 11:00 AM, or even 12:00 noon, or later, you are taking advantage of the deep fast that you were in during sleep and certainly toward the end of sleep.

但是，如果您将禁食时间延长到上午 9:00、上午 10:00、上午 11:00，甚至中午 12:00 或更晚，您就是在利用睡眠期间以及睡眠即将结束时的深度禁食。

Andrew Huberman:

安德鲁·休伯曼：

Now, why do I say deep fast?

现在，为什么我说深快呢？

Well, because, when we eat, the clearance of that food from our gut and the processes in our cells and organs that are related to digestion and the utilization of that food takes about five to six hours.

嗯，因为当我们吃东西时，从肠道中清除食物以及与消化和利用食物相关的细胞和器官过程大约需要五到六个小时。

So if you eat a meal, and that meal lasts 10 minutes, 20 minutes or 30 minutes, or even an hour, and then you stop eating, you've stopped eating but you are not fasting at that point.

因此，如果你吃了一顿饭，并且那顿饭持续了 10 分钟、20 分钟或 30 分钟，甚至一个小时，然后你停止进食，你已经停止进食，但此时你并没有禁食。

You could say you're fasting because you're no longer putting food into your digestive tract, but you are not in a fasted state, you are not under conditions of fasting.

你可以说你正在禁食，因为你不再将食物放入消化道，但你并没有处于禁食状态，你没有处于禁食的条件下。

Later, I'll talk about things that you can do to accelerate the transition into fasting.

稍后，我将讨论您可以采取哪些措施来加速过渡到禁食。

Andrew Huberman:

安德鲁·休伯曼：

So one thing is certain, that you want your eating window to be tacked or attached to your sleep-based fasting in a way that makes it easier for you to get into the fasted state for a period of time.

所以有一件事是肯定的，你希望你的饮食窗口与基于睡眠的禁食结合在一起，这样你就可以更容易地进入一段时间的禁食状态。

Andrew Huberman:

安德鲁·休伯曼：

So we can view that point from the perspective of best, better and worst.

所以我们可以从最好、更好和最差的角度来看待这一点。

So if you are like most people and you sleep at night and you're waking up somewhere around 6:30 AM, 7:00 AM, or maybe even 8:00 AM, let's say you were to push your fasting window out such that you started eating at noon and then you stopped eating at 6:00 PM, well, then you're not eating from 6:00 PM until ...

因此，如果您像大多数人一样，晚上睡觉，然后在早上 6:30、早上 7:00 甚至早上 8:00 左右醒来，假设您将禁食窗口推到中午，然后在下午 6:00 停止进食，那么您从下午 6:00 开始不吃东西，直到……

let's say your bedtime is 10:00 PM.

假设您的就寝时间是晚上 10:00。

But from 6:00 PM to 10:00 PM your body is not yet in a fasted state because you just ate.

但从下午 6:00 到晚上 10:00，您的身体尚未处于禁食状态，因为您刚刚吃过东西。

However, you're starting to taper into a fasted state before sleep.

然而，您在睡觉前开始逐渐进入禁食状态。

And then all through sleep and until the next morning and late morning you are actually in a fasted state.

然后在整个睡眠过程中，直到第二天早上和上午晚些时候，你实际上都处于禁食状态。

Andrew Huberman:

安德鲁·休伯曼：

Now, most people find it very hard to only eat in the middle of the day.

现在，大多数人发现只在中午吃饭非常困难。

So while that's best, it's ideal for sake of the fasting-related improvements in health, it is not ideal and it's not very applicable to most work and family and social situations.

因此，虽然这是最好的，但对于与禁食相关的健康改善而言，它是理想的，但它并不理想，也不太适用于大多数工作、家庭和社交场合。

Most people eat breakfast with others and/or eat dinner with others.

大多数人与他人一起吃早餐和/或与他人一起吃晚餐。

Some people eat lunch with others.

有些人与其他人一起吃午餐。

But in general it's hard to restrict your feeding window to just the absolute middle of the day.

但一般来说，很难将喂食时间限制在一天中的绝对中午。

But from a purely health perspective, in a very objective way, that would be the ideal situation.

但从纯粹的健康角度来看，以非常客观的方式，这将是理想的情况。

Andrew Huberman:

安德鲁·休伯曼：

Let's imagine a different pattern of eating, where the feeding window starts in the afternoon, starts around 2:00 PM or even 3:00 PM.

让我们想象一种不同的饮食模式，喂食窗口从下午开始，大约在下午 2:00 甚至下午 3:00 开始。

Some people don't have much trouble or they can train themselves to get their feeding window out to 2:00 PM or 3:00 PM, and then they will eat until 10:00 PM or 11:00 PM.

有些人没有太多麻烦，或者他们可以训练自己将进食窗口延长到下午 2:00 或 3:00，然后他们会吃到晚上 10:00 或 11:00。

Andrew Huberman:

安德鲁·休伯曼：

If you do the math, you realize that that feeding window is still pretty short.

如果你算一下，你就会发现喂养窗口仍然很短。

It still constitutes what we would call intermittent fasting or time-restricted feeding.

它仍然构成我们所说的间歇​​性禁食或限时进食。

But assuming that they go to bed around 11:00 PM or midnight, they are not actually fasted in sleep, because for the first six hours or so of sleep ...

但假设他们在晚上 11:00 或午夜左右上床睡觉，他们实际上并没有在睡眠中禁食，因为在睡眠的前六个小时左右......

maybe five, but probably more like six hours of sleep ...

也许是五个小时，但可能更像是六个小时的睡眠......

they're still digesting the food that they consumed late in the night.

他们仍在消化深夜吃的食物。

Andrew Huberman:

安德鲁·休伯曼：

It does appear beneficial to grab ahold of that sleep-related fast, meaning you don't want your feeding window to be too close to bedtime.

抓住与睡眠相关的快速时间似乎确实有益，这意味着您不希望喂食时间太接近就寝时间。

And that's why we came up with this foundational pillar that I discussed with Satchin earlier, which is at least no eating for the first hour after waking, but also no eating within two to three hours prior to bed.

这就是为什么我们提出了我之前与萨钦讨论过的这个基本支柱，即至少在醒来后的第一个小时内不要进食，而且在睡前两到三个小时内不要进食。

Andrew Huberman:

安德鲁·休伯曼：

And because we all need to sleep and sleep is exceedingly important for our health of all kinds, you want to prioritize sleep.

因为我们都需要睡眠，而睡眠对于我们的各种健康都极其重要，所以您需要优先考虑睡眠。

But because we also have to eat, then you start to think about this.

但因为我们也要吃饭，所以你就开始思考这个问题。

And maybe it's not so good to push that feeding window too late in the day, because when you go to sleep, you're not actually capitalizing on the sleep-related fasting.

也许将喂食窗口推得太晚并不是一件好事，因为当你入睡时，你实际上并没有利用与睡眠相关的禁食。

Andrew Huberman:

安德鲁·休伯曼：

Now, it's not just the case that it's easiest to fast while in sleep ...

现在，不仅仅是在睡觉时最容易禁食......

although that's true, because when we're asleep, typically, we're not hungry or looking for food or foraging for food or wanting food or trying to resist food.

尽管这是事实，因为当我们睡着时，通常我们不会饥饿或寻找食物或寻找食物或想要食物或试图抗拒食物。

We're just sleeping; there is something special about the fasting that occurs during sleep because it's associated with a number of processes that relate to the so-called glymphatic system; the movement of lymph-like fluids and other fluids through the brain, a kind of sweeping out garbage disposal, if you will, a clearing out of the metabolic debris and some of the autophagy that's associated with bad processes in the brain.

我们只是在睡觉；睡眠期间的禁食有一些特别之处，因为它与许多与所谓的类淋巴系统相关的过程有关；类淋巴液和其他液体在大脑中的运动，如果你愿意的话，可以说是一种清扫垃圾处理，清除代谢碎片和一些与大脑不良过程相关的自噬。

Andrew Huberman:

安德鲁·休伯曼：

So we could do a whole episode on this, but essentially, during sleep, and in particular during fasted states of sleep, we are undergoing a number of automatic cellular processes that clear out debris from our brain, enhance cognition or at least offset dementia ...

所以我们可以为此做一整集，但本质上，在睡眠期间，特别是在禁食睡眠状态下，我们正在经历许多自动细胞过程，这些过程清除我们大脑中的碎片，增强认知或至少抵消痴呆症......

this is now well established ...

现在这已经很确定了......

as well as a number of the same processes occurring in the organs of our body.

以及我们身体器官中发生的许多相同过程。

Andrew Huberman:

安德鲁·休伯曼：

So what we're starting to see here is that there are a number of constraints on when you can eat.

所以我们开始看到的是，什么时候可以吃东西有很多限制。

Now, I would be remiss if I didn't acknowledge the social constraints and the real life constraints.

现在，如果我不承认社会的限制和现实生活的限制，那就是我的失职。

Some of us, because we want to eat with our family and because our family or our significant others eat around 8:00 PM or 9:00 PM and that's the only time we're together, you have to eat late in the day.

我们中的一些人，因为我们想和家人一起吃饭，并且因为我们的家人或重要的其他人在晚上 8:00 或 9:00 左右吃饭，这是我们唯一在一起的时间，所以您必须在一天中吃得很晚。

And that's certainly not a sin.

这当然不是罪过。

I'm not saying that's good or bad.

我并不是说这是好是坏。

Here, we're trying to establish, if you recall, best, better and worse.

在这里，如果您还记得的话，我们正在尝试确定最好、更好和最差。

Andrew Huberman:

安德鲁·休伯曼：

So from both a practical and a health perspective, and a purely objective view of how intermittent fasting works and can benefit us, starting to eat each day somewhere around 10:00 AM or around noon, and then allowing a feeding window that goes until 6:00 PM or maybe 8:00 PM, that seems, to me, at least based on the data and what I understand about typical cultures where people eat in the daytime and in the evening, that seems to me like the kind of schedule that will allow you to get the most out of intermittent fasting, time-restricted feeding, but does not set you up to be really out of sync with the social rhythms in most cultures.

因此，从实用和健康的角度来看，从纯粹客观的角度来看间歇性禁食如何发挥作用并对我们有益，每天在上午 10:00 左右或中午左右开始进食，然后允许喂食窗口持续到下午 6:00 或晚上 8:00，在我看来，至少基于数据和我对人们在白天和晚上吃饭的典型文化的理解，在我看来，这似乎是一种可以让您获得最大收益的时间表。摆脱间歇性禁食、限时进食，但并不会让您与大多数文化中的社会节奏真正不同步。

Andrew Huberman:

安德鲁·休伯曼：

If you think about it from the perspective of, say, a noon-to-eight feeding window, what you'll find is that you're able to eat lunch with others, if you like, or by yourself; you will be able to eat dinner at a reasonable hour.

如果你从中午到八点的进食窗口的角度来考虑，你会发现你可以和别人一起吃午餐，如果你愿意的话，或者自己吃午餐；您将能够在合理的时间吃晚餐。

At least in most countries, in most cultures, eating dinner somewhere between 6:30 PM and 7:00 PM is typical.

至少在大多数国家、大多数文化中，通常在下午 6:30 到 7:00 之间吃晚餐。

Andrew Huberman:

安德鲁·休伯曼：

When you say a feeding window that goes until 8:00, that doesn't mean sitting down to dinner at 8:00, that means your last bite of food or ingestion of any liquid calories was at 8:00 PM.

当您说喂食窗口持续到 8:00 时，这并不意味着在 8:00 坐下来吃晚饭，这意味着您最后一口食物或摄入任何液体卡路里是在晚上 8:00。

Assuming that you go to bed somewhere between 10:00 PM and 1:00 AM, that allows this tapering off or this transition from feeding to a fasted state and still allows you to capitalize on the special period of fasting that is sleep-related fasting.

假设您在晚上 10:00 到凌晨 1:00 之间上床睡觉，这样可以逐渐减少进食量或从进食状态过渡到禁食状态，但仍然可以利用与睡眠相关的禁食这一特殊禁食期。

And again, I want to emphasize that the fasting that occurs during sleep is vital and eating too close to sleep will disrupt that fasting-related sleep.

我想再次强调，睡眠期间的禁食至关重要，睡前吃东西会扰乱与禁食相关的睡眠。

Andrew Huberman:

安德鲁·休伯曼：

Now, there are a number of caveats and details related to this.

现在，有许多与此相关的注意事项和细节。

And there's an important caveat and detail related to people that are specifically interested in increasing or maintaining muscle mass.

对于那些对增加或维持肌肉质量特别感兴趣的人，有一个重要的警告和细节。

Andrew Huberman:

安德鲁·休伯曼：

So, first, let's talk about food volume and food type, and how that relates to whether or not you quickly or slowly enter a fasted state.

因此，首先，我们来谈谈食物量和食物类型，以及它们与您是快速还是缓慢进入禁食状态的关系。

Because clearly, when we talk about a feeding window, that feeding window could include any number of different foods.

因为显然，当我们谈论喂养窗口时，该喂养窗口可以包括任意数量的不同食物。

It could involve cake and ice cream, pizza, hamburgers, plants, fruit, whatever it is, or it could involve just fats or just proteins, etcetera.

它可能涉及蛋糕和冰淇淋、披萨、汉堡包、植物、水果，无论是什么，也可能只涉及脂肪或蛋白质，等等。

Andrew Huberman:

安德鲁·休伯曼：

There are at least three factors that are going to govern how quickly you transition from ingesting food to a fasted state.

至少有三个因素会影响您从进食状态过渡到禁食状态的速度。

Remember, as you ingest your last bite or sip of calories, that's not when the fast begins.

请记住，当您摄入最后一口或最后一口卡路里时，这并不是禁食开始的时间。

That might be when the fasting begins on your watch or on one of these apps that I'll refer to later which can help you track your fasting and eating windows, but that's not when it actually begins because your body is still seeing food, you're actually carrying around food inside of you.

这可能是在你的手表上或在我稍后会提到的这些应用程序之一上开始禁食的时候，这些应用程序可以帮助你跟踪你的禁食和进食窗口，但这并不是它真正开始的时间，因为你的身体仍在看到食物，你实际上在体内携带着食物。

Even though you're not putting it into your mouth, you are still eating in some sense.

即使你没有把它放进嘴里，从某种意义上说你仍然在吃东西。

Andrew Huberman:

安德鲁·休伯曼：

So it should be somewhat obvious that very large meals are going to take longer to digest than very small meals.

因此，很明显，大餐比小餐需要更长的时间来消化。

So that will impact how slowly or quickly you migrate from a fed state to a fasted state.

因此，这将影响您从进食状态迁移到禁食状态的速度。

There's no way I can spell out what exact volume of food you should ingest based on the size of your stomach, etcetera.

我无法根据你胃的大小等具体说明你应该摄入多少食物。

But you're all familiar with being extremely full, very full, comfortably full, somewhat full, or not feeling full and feeling hungry.

但你们都熟悉非常饱、非常饱、舒适饱、有点饱，或者感觉不饱但感觉饥饿。

So learning to gauge food volume is important.

因此，学会测量食物量很重要。

Andrew Huberman:

安德鲁·休伯曼：

Also, foods that include some fats or a lot of fats will tend to slow gastric emptying time.

此外，含有一些脂肪或大量脂肪的食物往往会减慢胃排空时间。

And depending on the kind of fats, it could mean that a given meal is digested within three hours versus five hours.

根据脂肪的种类，这可能意味着一顿饭在三小时内消化，而不是五小时内。

So more fats might be ...

所以更多的脂肪可能...

a large meal with a lot of fats is going to take five or six hours.

一顿含有大量脂肪的大餐需要五六个小时。

A smaller meal with less fat is going to be digested more quickly.

少食多餐，脂肪较少，消化速度会更快。

Consuming calories in liquid form is going to mean that gastric emptying time is going to be faster.

消耗液体形式的卡路里意味着胃排空时间会更快。

Andrew Huberman:

安德鲁·休伯曼：

And then of course there's the glucose and the insulin aspect to it, which is that foods that lead to big steep rises in glucose, like pure sugars, then your glucose will drop.

当然，还有葡萄糖和胰岛素方面的因素，即那些会导致葡萄糖急剧上升的食物，例如纯糖，那么您的葡萄糖就会下降。

However, if they're combined with fats, then it tends to be a more gradual rise in glucose and it's more sustained, etcetera.

然而，如果它们与脂肪结合，那么葡萄糖的升高往往会更加缓慢，而且会更加持续，等等。

Fibrous foods will also create a more long-lasting sustained release in glucose.

纤维食物也会产生更持久的葡萄糖持续释放。

Andrew Huberman:

安德鲁·休伯曼：

The important thing here is to establish a feeding window that you can comfortably manage, meaning that, on average, you can obey a six-hour feeding window or an eight-hour feeding window or a 10-hour feeding window.

这里重要的是建立一个您可以轻松管理的喂食窗口，这意味着，平均而言，您可以遵守 6 小时喂食窗口、8 小时喂食窗口或 10 小时喂食窗口。

And then to place that feeding window in a social and life context that you can manage on a regular basis.

然后将喂养窗口置于您可以定期管理的社交和生活环境中。

Andrew Huberman:

安德鲁·休伯曼：

Now, there are two key points that have been gleaned from the scientific data about this feeding window and when to place it.

现在，从关于这个喂养窗口以及何时放置它的科学数据中收集到了两个关键点。

And this is based on a really important experiment that Satchin and his colleagues have been doing.

这是基于萨钦和他的同事一直在做的一项非常重要的实验。

There's a website that they have, a zero-cost website called MyCircadianClock.

他们有一个网站，一个名为 MyCircadianClock 的零成本网站。

You can go to this website free of cost.

您可以免费访问该网站。

There are a number of important resources there.

那里有许多重要的资源。

Andrew Huberman:

安德鲁·休伯曼：

But what they've done is they've examined the feeding behavior of thousands of people.

但他们所做的是检查了数千人的进食行为。

People will take a picture of the food they're about to eat and it enters into their account ...

人们会给他们即将吃的食物拍张照片，然后将其存入他们的账户......

maybe your account, if you create one ...

也许是你的帐户，如果你创建一个......

on MyCircadianClock.

在我的昼夜节律时钟上。

And they do this over many days or weeks.

他们会花费数天或数周的时间来完成此操作。

Andrew Huberman:

安德鲁·休伯曼：

What's great about this is it establishes what's essentially called a feedogram; a time in which people ate.

这样做的好处是它建立了所谓的饲料图。人们吃饭的时代。

And a number of important findings have emerged from these feedograms across large populations of people in different time zones, with different schedules, etcetera.

从不同时区、不同时间表等大量人群的这些反馈图中得出了许多重要的发现。

Andrew Huberman:

安德鲁·休伯曼：

First of all, almost everybody underestimates their feeding window.

首先，几乎每个人都低估了自己的进食窗口。

Meaning people who think that they are on an eight-hour feeding window or a six-hour feeding window, when their data are analyzed it almost is always the case that they're actually on a feeding window that's one or even two hours longer than they think.

这意味着那些认为自己处于八小时或六小时喂养窗口的人，当他们的数据被分析时，几乎总是这样，他们实际上处于比他们想象的长一个甚至两个小时的喂养窗口。

Andrew Huberman:

安德鲁·休伯曼：

You think, "Well, how could that possibly be?

你想：“嗯，这怎么可能呢？

If people are taking their first bite at noon and they're taking their last bite at 8:00 PM, well that must mean that they are on that feeding window of eight hours?" And it turns out that people cheat.

如果人们在中午吃第一口，并在晚上 8:00 吃最后一口，那么这一定意味着他们处于八小时的进食窗口期吗？”事实证明人们会作弊。

But they don't cheat in any kind of obvious way, they might have a glass of wine after dinner or they'll have a cup of tea and a little bite of a cookie.

但他们不会以任何明显的方式作弊，他们可能会在晚饭后喝一杯酒，或者喝一杯茶，吃一点饼干。

So when people are honest ...

所以当人们诚实的时候...

and they are honest in most cases, for this experiment ...

而且在大多数情况下他们都是诚实的，对于这个实验......

what you find is that most people's eating window is actually quite a bit longer.

你会发现，大多数人的进食窗口实际上相当长。

Andrew Huberman:

安德鲁·休伯曼：

So in discussing this with Satchin and reviewing the literature, it's clear that if you'd like to be on a 10-hour feeding window, that you should probably select an eight-hour feeding window, because there's always a little bit of a taper on either side of that eating window.

因此，在与 Satchin 讨论这个问题并查阅文献时，很明显，如果您想要 10 小时的喂食窗口，那么您可能应该选择 8 小时的喂食窗口，因为该进食窗口的两侧总是有一点锥度。

Very few people are extremely strict about these eating windows.

很少有人对这些饮食窗口极其严格。

It's just hard to do in the context of life events and social gatherings and family and so forth.

在生活事件、社交聚会和家庭等背景下，这很难做到。

Andrew Huberman:

安德鲁·休伯曼：

So as we build forward your ideal fasting/time-restricted feeding schedule, we now have several different rules that we can list out.

因此，当我们制定您理想的禁食/限时喂养计划时，我们现在可以列出几条不同的规则。

First, at least no food for the first hour after waking up.

首先，起床后至少一小时内不要进食。

At least one hour.

至少一小时。

Two, no food intake for two, and ideally three hours, prior to your bedtime.

第二，睡前两个小时，最好是三个小时内不要进食。

Andrew Huberman:

安德鲁·休伯曼：

Three, if you want to select an eight-hour feeding window, then you should probably focus on a six- or seven-hour feeding window because, in reality, your feeding window is going to be longer.

第三，如果您想选择八小时的喂养窗口，那么您可能应该关注六小时或七小时的喂养窗口，因为实际上，您的喂养窗口会更长。

Reality, meaning real life constraints.

现实，指的是现实生活的制约。

And if you'd like to be on a 10-hour feeding window, you should probably select an eight- or a nine-hour feeding window, because the way it plays out is that people almost always eat outside of their eating window somewhat.

如果您想要 10 小时的喂食窗口，您可能应该选择 8 或 9 小时的喂食窗口，因为结果是人们几乎总是在进食窗口之外进食。

Andrew Huberman:

安德鲁·休伯曼：

The other nice thing about selecting a slightly shorter eating window than is comfortable for you is that it takes into account that, as you take your last bite or your last sip of calories, there's this time or taper before which you are actually in a fasted state.

选择比您舒适的饮食时间稍短的另一个好处是，它考虑到，当您吃最后一口或最后一口卡路里时，有一段时间或逐渐减少，在此之前您实际上处于禁食状态。

And because you're eating different things on different days presumably, some foods leave your gut more quickly, some things spike your insulin and your glucose more than others, sometimes you eat more fat, sometimes less fat.

因为你可能在不同的日子吃不同的东西，有些食物会更快地离开你的肠道，有些食物会比其他食物更快地增加你的胰岛素和葡萄糖，有时你会吃更多的脂肪，有时会吃更少的脂肪。

This allows you to fall well within the margins of the benefits of time-restricted feeding that have been demonstrated in humans, which generally involve an eight-hour window or so.

这使您完全可以享受已在人类身上证明的限时喂养的好处，这通常涉及八小时左右的时间窗口。

Andrew Huberman:

安德鲁·休伯曼：

So I think this eight-hour window or six-hour window is a good thing to shoot for, for most people.

因此，我认为对于大多数人来说，八小时或六小时的窗口是一件值得努力的事情。

Some people ...

有些人...

and we will discuss the exceptions ...

我们将讨论例外情况......

but some people truly are exceptions to this.

但有些人确实是例外。

They just require more food.

他们只是需要更多的食物。

And along those lines, I just now briefly want to touch on some of the studies that have looked at using a very short feeding window of about four hours.

沿着这些思路，我现在想简要谈谈一些研究，这些研究使用了大约四个小时的非常短的喂养窗口。

Andrew Huberman:

安德鲁·休伯曼：

Nowadays, a number of people are doing the so-called one meal per day or are restricting their feeding window to just four hours or six hours.

如今，许多人正在实行所谓的一日一餐，或者将进食时间限制在四小时或六小时。

And that turns out to be an interesting strategy.

事实证明这是一个有趣的策略。

The data around it actually are a little bit surprising.

围绕它的数据实际上有点令人惊讶。

Andrew Huberman:

安德鲁·休伯曼：

One surprising thing to leap out of this massive literature review on time-restricted feeding in humans is that relatively short feeding windows of, say, four to six hours, do produce a number of positive health effects, things like increased insulin sensitivity which we know is good ...

从这篇关于人类限时喂养的大量文献综述中，令人惊讶的是，相对较短的喂养窗口，比如四到六个小时，确实产生了许多积极的健康影响，比如增加胰岛素敏感性，我们知道这是好事......

remember, type 2 diabetes is a reduction in insulin sensitivity ...

请记住，2 型糖尿病是胰岛素敏感性降低......

improvements in beta cell function in the pancreas, decreased blood pressure, decreased oxidative stress, decreases in things like evening appetite.

改善胰腺β细胞功能、降低血压、减少氧化应激、减少夜间食欲等。

So positive health effects and psychological effects in general.

总的来说，这是积极的健康影响和心理影响。

Andrew Huberman:

安德鲁·休伯曼：

However, they either produce no change in body weight or they tend to produce even increases in body weight.

然而，它们要么不产生体重变化，要么往往导致体重增加。

Now, of course there's variation between individuals and between studies, but this is somewhat surprising.

当然，个体之间和研究之间存在差异，但这有点令人惊讶。

So the eight-hour feeding window seems to be very beneficial across almost all the parameters that we've discussed: inflammation, weight loss, fat loss, etcetera.

因此，八小时的喂养窗口似乎对我们讨论过的几乎所有参数都非常有益：炎症、体重减轻、脂肪减少等。

And adherence, I should mention, people's ability to stick to the diet, seems quite good on this eight-hour feeding windows.

我应该提到的是，在八小时的进食窗口中，人们坚持饮食的能力似乎相当好。

But when people try and undergo very short feeding windows of four to six hours it seems that they are overeating in that four to six hours, at least overeating with respect to their metabolic needs.

但是，当人们尝试接受四到六个小时的非常短的进食窗口时，他们似乎在这四到六个小时内暴饮暴食，至少就他们的新陈代谢需求而言是暴饮暴食。

Andrew Huberman:

安德鲁·休伯曼：

Now, the contrast to this is the so-called one meal per day schedule.

现在，与此形成鲜明对比的是所谓的一日一餐时间表。

Very few studies on one meal per day.

关于每天一顿饭的研究很少。

One meal per day, unless it's a very, very long meal, a sort of feast, typically would not last four to six hours.

每天一顿饭，除非是一顿非常非常长的饭菜，一种盛宴，通常不会持续四到六个小时。

I guess it sort of depends on how you define a meal.

我想这有点取决于你如何定义一顿饭。

But when you look at the very few ...

但当你看到极少数的时候...

I should emphasize again, very few studies on one meal per day, people typically maintain or lose weight on the one meal per day schedule.

我应该再次强调，关于每天一顿饭的研究很少，人们通常按照每天一顿饭的时间表来维持或减轻体重。

Andrew Huberman:

安德鲁·休伯曼：

So what we can say is that the seven- to nine-hour feeding window produces all of the major health benefits of time-restricted feeding, as well as being pretty straightforward for most people to adhere to on a regular basis ...

因此，我们可以说的是，七到九小时的喂养时间可以产生限时喂养的所有主要健康益处，而且对于大多数人来说，定期坚持非常简单......

and on a regular basis, turns out to be very important.

事实证明，定期进行是非常重要的。

I'll get back to that point in a moment ...

我稍后会回到这一点......

whereas the four- to six-hour eating window doesn't seem to serve people as well as, say, a seven- or eight-hour eating window, simply because people are overeating during that eating window.

然而，四到六个小时的饮食窗口似乎并不像七或八小时的饮食窗口那样为人们服务，仅仅是因为人们在该饮食窗口期间吃得过多。

And the one meal per day, while perhaps ideal for certain people's schedules, may actually cause people to undereat.

每天吃一顿饭虽然可能适合某些人的日程安排，但实际上可能会导致人们吃得不足。

And in some cases that might be what people want, they actually want to undereat.

在某些情况下，这可能正是人们想要的，他们实际上想要吃得少。

Andrew Huberman:

安德鲁·休伯曼：

But when we start thinking about performance in work and in sport, and when we start considering hormone health and hormone production, fertility, that's when we can really start to look at the seven- to nine-hour feeding window, versus the four- to six-hour feeding window, versus the one meal per day type feeding window with some different objectivity.

但是，当我们开始考虑工作和运动中的表现，当我们开始考虑激素健康和激素产生、生育能力时，我们就可以真正开始以不同的客观性来看待七到九小时的喂养窗口、四到六小时的喂养窗口、每天一餐类型的喂养窗口。

We can start to look at it through a different lens.

我们可以开始从不同的角度来看待它。

Because it turns out that when you place the feeding window, and how long that feeding window is, actually will impact a number of other things, in particular hormones, that can be very important for a number of things related to sex and reproduction, it can be related to performance at work, performance in athleticism.

因为事实证明，当你设置喂养窗口时，以及喂养窗口的长度，实际上会影响许多其他因素，特别是激素，这对于与性和生殖有关的许多事情非常重要，它可能与工作表现、运动表现有关。

And there are excellent studies on this, so let's explore those now.

关于这一点有很多出色的研究，所以现在让我们来探讨一下。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about some conditions where having the feeding window early in the day would actually be very beneficial.

因此，让我们来谈谈在一天中较早的喂食窗口实际上非常有益的一些情况。

There was a study that was published recently in Cell Reports, again, Cell Press journal, excellent journal, peer-reviewed, very stringent, from Aoyama et al.

最近有一项研究发表在 Cell Reports 上，同样是 Cell Press 杂志，优秀的杂志，经过同行评审，非常严格，来自 Aoyama 等人。

So this is A-O-Y-A-M-A et al.

这就是 A-O-Y-A-M-A 等人。

This was published just recently, July 2021, that looked at the distribution of protein intake in different meals delivered either early in the day or later in the day.

该研究刚刚于 2021 年 7 月发表，研究了当天早些时候或当天晚些时候提供的不同膳食中蛋白质摄入量的分布。

And I'm summarizing here quite a lot, but I should mention that this study was performed in both mice and humans, same paper, mice and humans, and involved hypertrophy training, essentially increasing the weight bearing of given limbs to try and induce hypertrophy, which is the growth of muscle tissue.

我在这里总结了很多，但我应该提到的是，这项研究是在小鼠和人类身上进行的，同一篇论文，小鼠和人类，并且涉及肥大训练，本质上是增加给定肢体的负重，以尝试诱导肥大，即肌肉组织的生长。

It does appear that muscle tissue is better able to undergo hypertrophy by virtue of the fact that there's better or enhanced protein synthesis early in the day because of the expression of one of these particular clock genes called BMAL, B-M-A-L.

肌肉组织确实能够更好地进行肥大，因为由于这些特殊时钟基因之一（称为 BMAL、B-M-A-L）的表达，每天早些时候蛋白质合成会更好或增强。

Andrew Huberman:

安德鲁·休伯曼：

BMAL regulates a number of different protein synthesis pathways within muscle cells, such that eating protein early in the day supports muscle tissue maintenance and/or growth.

BMAL 调节肌肉细胞内许多不同的蛋白质合成途径，因此在一天的早些时候摄入蛋白质有助于肌肉组织的维持和/或生长。

And in this study, they also looked at the effects of supplementing so-called BCAAs, branched-chain amino acids, which is popular in bodybuilding circles and in strength training circles.

在这项研究中，他们还研究了补充健美界和力量训练界流行的支链氨基酸 BCAA 的效果。

BCAAs are essential components of a number of different foods but can also be supplemented.

支链氨基酸是许多不同食物的重要成分，但也可以补充。

The takeaway of this study is pretty straightforward however.

然而，这项研究的结论非常简单。

The takeaway is if your main interest is maintaining and/or building muscle, then it can be beneficial to ingest protein early in the day.

结论是，如果您的主要兴趣是维持和/或增强肌肉，那么在一天的早些时候摄入蛋白质可能是有益的。

You would still want to obey this, what we're calling a kind of foundational, rule of not eating any food for the first hour post waking or at least the first hour post waking.

你仍然想遵守这一点，我们称之为一种基本规则，即在醒来后的第一个小时或至少在醒来后的第一个小时内不吃任何食物。

Andrew Huberman:

安德鲁·休伯曼：

And the cutoff for when you would want to eat protein would be sometime before 10:00 AM, and there I'm averaging across a number of different situations.

您想吃蛋白质的截止时间是上午 10:00 之前的某个时间，我对多种不同情况进行了平均。

But in general, this BMAL expression is such that, let's say you wake up at 7:00 AM; your main interest is in hypertrophy or maintenance of muscle, then you would want to ingest some protein sometime before 10:00 AM.

但一般来说，这个 BMAL 表达式是这样的：假设您在上午 7:00 起床；如果您的主要兴趣是肌肉肥大或维持，那么您可能希望在上午 10:00 之前摄入一些蛋白质。

But obviously, if you're interested in getting the health effects of intermittent fasting, that you wouldn't ingest any food for at least the first 60 minutes upon waking.

但显然，如果您有兴趣了解间歇性禁食对健康的影响，那么您至少在醒来后的前 60 分钟内不会摄入任何食物。

Andrew Huberman:

安德鲁·休伯曼：

Now, it's not as if at 10:01 AM a gate slams shut and you can't generate hypertrophy.

现在，并不是说上午 10:01 大门突然关上，你就无法产生肥大。

Of course, that's not the case.

当然，事实并非如此。

However, it's very interesting that it doesn't matter when the resistance training, the load-bearing exercise, occurs in the 24-hour cycle.

然而，非常有趣的是，阻力训练、负重训练在24小时周期中何时进行并不重要。

So whether or not, in other words, people are training early in the day or they're training late in the day, it still appears that ingesting protein early in the day favors hypertrophy, or that one is better, or I should say more easily able to access hypertrophy by way of these clock-regulated protein synthesis mechanisms by ingesting protein early in the day.

因此，换句话说，无论人们是否在一天的早些时候进行训练，还是在一天的晚些时候进行训练，似乎在一天的早些时候摄入蛋白质有利于增肌，或者更好，或者我应该说，通过在一天的早些时候摄入蛋白质，通过这些时钟调节的蛋白质合成机制更容易获得肥大。

In no way, shape, or form does this study say that ingesting protein later in the day is somehow bad for you.

这项研究绝不是说，在一天中晚些时候摄入蛋白质对你有什么坏处。

It just emphasizes the positive effects of ingesting protein early in the day for sake of muscle maintenance and/or hypertrophy.

它只是强调为了维持肌肉和/或肥大而在一天中早些时候摄入蛋白质的积极作用。

So if you're somebody who's mainly concerned with muscle maintenance and hypertrophy, then it may make sense to move that feeding window earlier in the day.

因此，如果您主要关心肌肉维护和肌肉肥大，那么将喂食时间提前一天可能是有意义的。

Andrew Huberman:

安德鲁·休伯曼：

And certainly, there are people out there who are interested in muscle maintenance and hypertrophy who aren't doing intermittent fasting at all, and that's also perfectly fine.

当然，有些人对肌肉维护和肌肉肥大感兴趣，但根本不进行间歇性禁食，这也完全没问题。

But this just so happens to be an episode about intermittent fasting and time-restricted feeding.

但这恰好是关于间歇性禁食和限时进食的小插曲。

There are, of course, modes of eating where one eats small meals spread throughout the day or weighs meals differently such that meals early in the day are larger than later in the day or vice versa.

当然，也有一些饮食方式，其中人们全天吃少量的饭菜，或者以不同的方式衡量膳食的重量，使得当天早些时候的饭菜量比当天晚些时候的饭量大，反之亦然。

There are near infinite number of ways to organize this, but if you are somebody who's interested in deriving the many clearly established health effects of time-restricted feeding, and you are somebody who would like to maintain or build muscle, then ingesting proteins in the early part of the day would be important to you at least on the basis of these results.

组织这个活动的方法几乎有无数种，但如果您有兴趣了解限时进食对健康的许多明确影响，并且您想维持或增强肌肉，那么至少从这些结果来看，在一天的早些时候摄入蛋白质对您来说很重要。

Andrew Huberman:

安德鲁·休伯曼：

Therefore, that eight-hour window, that we've established as more or less ideal, shifted to the later part of the day might not be as beneficial for you.

因此，我们设定的或多或少理想的八小时窗口转移到一天的晚些时候可能对您没有那么有利。

Now, I can just personally say that for me, when I wake up in the morning, it's very easy for me to not eat until noon or 1:00 or 2:00 PM.

现在，我个人可以说，对我来说，当我早上醒来时，我很容易直到中午或下午 1:00 或 2:00 才吃东西。

Eating early in the day is actually somewhat of a challenge.

早起吃饭实际上是一个挑战。

I discussed this point with Satchin because we were talking about how is it that one can move their feeding window or place themselves onto a different schedule of intermittent fasting.

我与 Satchin 讨论了这一点，因为我们正在讨论如何改变进食窗口或将自己置于不同的间歇性禁食计划中。

It's very clear that one needs to provide a transition period in order for that to happen.

很明显，需要提供一个过渡期才能实现这一目标。

You should allow yourself a transition period of anywhere from one week to 10 days in which you shift your feeding window by about an hour each day or so.

您应该给自己一个从一周到十天的过渡期，每天将喂食时间调整大约一个小时左右。

And then, once you establish a feeding window that feels comfortable for you and that you think you can maintain over time, that you simply maintain that feeding schedule for at least 30 days, but ideally, you would do that indefinitely.

然后，一旦您建立了一个让您感觉舒适并且您认为可以长期维持的喂食窗口，您只需将喂食时间表维持至少 30 天，但理想情况下，您可以无限期地这样做。

Andrew Huberman:

安德鲁·休伯曼：

Now, this turns out to be important based on data that they've gleaned from this My Circadian Clock massive experiment that they've been doing where people are entering the times that they're feeding and eating.

现在，根据他们从“我的昼夜节律时钟”大规模实验中收集的数据，这一点变得很重要，他们一直在进行这项实验，让人们进入他们进食和进食的时间。

Excuse me.

打扰一下。

Anytime we talk about mice, I always think about feeding because I come from a background and my lab works on both laboratory mice and on humans.

每当我们谈论小鼠时，我总是会想到喂养，因为我来自一个背景，我的实验室既研究实验室小鼠也研究人类。

Anytime I think about humans, I think about eating, but of course, they're the same thing.

每当我想到人类时，我都会想到吃，但当然，它们是同一件事。

Andrew Huberman:

安德鲁·休伯曼：

The interesting thing to emerge from that very large data set in humans is that when people log their feeding times, as I mentioned before, oftentimes they think they're eating in an eight-hour window, but they are actually eating in a much broader window.

从人类的庞大数据集中得出的有趣的事情是，正如我之前提到的，当人们记录他们的进食时间时，他们通常认为自己在八小时的窗口内进食，但实际上他们是在一个更宽的窗口内进食。

However, even for people that are very good about restricting their feeding to a four- or six- or eight-hour window, if they're very strict about the start and stop times of when they ingest calories, one of the findings that's really been important to note is that almost every individual has a lot of drift in when that eating window resides in their 24-hour period.

然而，即使对于那些非常擅长将进食时间限制在四小时、六小时或八小时的人来说，如果他们对摄入卡路里的开始和停止时间非常严格，那么值得注意的一项发现是，几乎每个人在 24 小时内的进食窗口时间都会有很大的偏差。

In particular, on the weekends, people are either extending or shifting their feeding window in a way that makes it seem that they've traveled to another time zone and are eating according to another time zone, and this is extremely important.

特别是在周末，人们要么延长或改变进食窗口，让人感觉他们已经旅行到了另一个时区，并按照另一个时区进食，这一点极其重要。

Andrew Huberman:

安德鲁·休伯曼：

As I mentioned earlier, based on the 2012 study from Satchin's lab where eating at a particular phase of each 24-hour cycle can help enhance the expression of these clock genes, if you are eating within a very strict or semi-strict feeding window, but that feeding window is migrating around from day to day or five days a week, you're really organized about when that falls.

正如我之前提到的，根据 Satchin 实验室 2012 年的研究，在每个 24 小时周期的特定阶段进食有助于增强这些生物钟基因的表达，如果您在非常严格或半严格的进食窗口内进食，但该进食窗口每天或每周五天变化，那么您确实可以安排好该时间的到来。

Let's say, for sake of example, from noon to 8:00 PM, noon to 8:00 PM Monday, noon to 8:00 PM Tuesday, Wednesday noon to 8:00 PM, Thursday and so forth.

举例来说，从中午到晚上 8:00、周一中午到晚上 8:00、周二中午到晚上 8:00、周三中午到晚上 8:00、周四等等。

But then on a Saturday, it's becoming 11:00 AM and you're ending it early or perhaps you are starting early in the day on Sunday.

但到了周六，时间已经到了上午 11:00，你就提前结束了，或者周日你可能很早就开始了。

You're having brunch that starts at 9:30 or 10:00 and then it's extending out still just eight hours, but it's shifting around, that can cause disruptions in these circadian clock mechanisms that cause disruptions in the downstream effects of eating that are taking at least two to three days to recover from.

你吃的早午餐从 9:30 或 10:00 开始，然后仍然只延长了八个小时，但它在变化，这可能会导致这些生物钟机制被破坏，从而导致饮食的下游影响被破坏，而这种影响至少需要两到三天才能恢复。

Andrew Huberman:

安德鲁·休伯曼：

So obviously, we don't want to be overly neurotic about this stuff, but because this is an episode about the science of intermittent fasting and time-restricted feeding, as important as how long your feeding window is, is where that feeding window resides in each 24-hour cycle, and perhaps even more important than that is that it be fairly regular where that feeding window resides because even if you have a very short feeding window, if it's drifting around from day to day, that actually offsets a number of the positive health effects of intermittent fasting.

显然，我们不想对这些东西过于神经质，但因为这是关于间歇性禁食和限时喂养科学的一集，与您的喂养窗口有多长一样重要的是，喂养窗口在每个 24 小时周期中所处的位置，甚至比这更重要的是，喂养窗口所在的位置要相当规律，因为即使您的喂养窗口很短，如果它每天都在漂移，这实际上会抵消一些积极的健康影响间歇性禁食的影响。

Andrew Huberman:

安德鲁·休伯曼：

So to really just underscore the way that these different pieces of the biological puzzle fit together, if you are very strict or semi-strict about your eight-hour feeding window, but on the weekends, that eight-hour feeding window is falling later than it normally would during the middle of the week, it is as if you are going to bed later, even if you're going to bed at the same time, at least from the perspective of metabolic health, because of the way that eating impacts these clock genes and impacts, or I should say subtracts the sleep-related fasting that you would normally experience if you were to finish eating a couple hours before bedtime.

因此，为了真正强调这些不同的生物学难题如何结合在一起，如果你对八小时喂养窗口非常严格或半严格，但在周末，八小时喂养窗口比正常的周中晚，就好像你要晚点睡觉，即使你同时上床睡觉，至少从代谢健康的角度来看，因为饮食影响这些时钟基因和影响的方式，或者我应该说减去了如果您在睡前几个小时吃完饭，通常会经历与睡眠相关的禁食。

Andrew Huberman:

安德鲁·休伯曼：

So again, we don't want to create any overly obsessive or neurotic focus on this.

再说一次，我们不想对此产生任何过度强迫或神经质的关注。

I think that most all people could benefit from a time-restricted feeding schedule, but they should really think hard about what they can stick to on a regular basis and understand that they tend to underestimate the feeding window that they actually are partaking in and that they should place that feeding window in a portion of the 24-hour cycle that they can be consistent on most days.

我认为大多数人都可以从有时间限制的喂养计划中受益，但他们应该认真思考自己可以定期坚持什么，并了解自己往往会低估自己实际参与的喂养窗口，并且应该将该喂养窗口置于 24 小时周期的一部分中，以便在大多数日子里保持一致。

Andrew Huberman:

安德鲁·休伯曼：

And I want to emphasize most, again, because we are not laboratory mice.

我想再次强调，因为我们不是实验室老鼠。

We don't have a graduate student coming in for eight hours a day because that's what their significant other will allow them to do and then removing the food from our jowls and from our cages.

我们没有研究生每天进来八个小时，因为这是他们的另一半允许他们做的事情，然后把食物从我们的下巴和笼子里拿走。

We have access to food pretty much 24 hours a day.

我们几乎一天 24 小时都可以获得食物。

Along those lines, however, there are things that we can all do that will allow us to offset some of the drift, if you will, that we experience or that we induce in terms of when our feeding window occurs or that the feeding window might push out a little later and then therefore start a little later the next day.

然而，沿着这些思路，我们都可以做一些事情，让我们能够抵消一些漂移，如果你愿意的话，我们经历过的或我们在喂食窗口何时出现或喂食窗口可能会推后一点，然后第二天开始晚一点方面引起的漂移。

There are things that we can do and there are things that we can take.

有些事情我们可以做，有些事情我们可以接受。

And so I'd like to discuss those briefly.

所以我想简要讨论一下这些问题。

Andrew Huberman:

安德鲁·休伯曼：

So throughout this episode, I've more or less been alluding to the fact that when you eat, there's some period of time afterwards in which you're actually still eating, at least from the perspective of metabolism because glucose is up, insulin is up, and you're undergoing different metabolic and digestive processes that don't really speak to you being in a fasted state, right?

因此，在这一集中，我或多或少地提到了这样一个事实：当你吃东西时，有一段时间你实际上仍在吃东西，至少从新陈代谢的角度来看，因为葡萄糖上升，胰岛素上升，并且你正在经历不同的代谢和消化过程，这并不能真正说明你处于禁食状态，对吧？

It's not just about when you take your last bite or your last sip.

这不仅仅是关于您何时吃最后一口或最后一口。

However, there are things that we can do to accelerate the transition from a fed state to a fasted state, and so I'd like to discuss what those are.

然而，我们可以采取一些措施来加速从进食状态到禁食状态的过渡，所以我想讨论一下这些是什么。

Andrew Huberman:

安德鲁·休伯曼：

And I want to emphasize that the term "fed state" is probably a better way to think about it than eating or not eating because we think of eating as the verb.

我想强调的是，“美联储状态”一词可能是比吃或不吃更好的思考方式，因为我们将吃视为动词。

We're eating.

我们正在吃饭。

We're eating.

我们正在吃饭。

Okay, we're done eating.

好了，我们吃完了。

I'm fasting now, but you're not actually fasting because you are fed.

我现在正在禁食，但你实际上并没有禁食，因为你已经吃饱了。

So we should really think about fed and unfed states because from a cellular process's perspective and from a health perspective, that's actually what your body and your system are paying attention to.

因此，我们应该真正考虑进食和未进食状态，因为从细胞过程的角度和健康的角度来看，这实际上是您的身体和系统所关注的。

And by now, with everything that we've laid out, I think that should be intuitive to understand.

到目前为止，我们已经列出了所有内容，我认为这应该很容易理解。

Andrew Huberman:

安德鲁·休伯曼：

So there's a fun and exciting concept related to this, which is glucose clearing.

因此，有一个与此相关的有趣且令人兴奋的概念，那就是葡萄糖清除。

You may have heard the old adage that if you take a 20- or 30-minute walk after dinner, that it accelerates the rate at which you digest that food.

您可能听说过这样一句古老的格言：如果晚饭后散步 20 或 30 分钟，就会加快消化食物的速度。

And indeed it does.

确实如此。

Clearing out of glucose from your system can be accomplished through a number of different means, but light movement or exercise does increase gastric emptying time.

可以通过多种不同的方式清除系统中的葡萄糖，但轻微的运动或锻炼确实会增加胃排空时间。

So for instance, if you were to eat a meal that ended at 8:00 PM and then plop to the couch, watch TV, or get on your computer, or go to sleep, it would be five or six hours until you have transitioned from a fed state to a fasted state.

举例来说，如果您在晚上 8:00 吃完一顿饭，然后扑通扑通地坐在沙发上看电视、打开电脑或睡觉，那么您需要五到六个小时才能从进食状态过渡到禁食状态。

However, you can accelerate that considerably by taking a 20- or 30-minute just light walk.

然而，您可以通过 20 或 30 分钟的轻松步行来大大加快这一速度。

It doesn't have to be speed walking.

不一定要快走。

It certainly doesn't have to be jogging, but just walking outside or moving around.

当然不一定非要慢跑，只要到外面散步或走动就可以了。

So glucose clearing is an important aspect of the transition from the fed state to the fasted state, and just a light walk can allow you to do that.

因此，葡萄糖清除是从进食状态过渡到禁食状态的一个重要方面，只需轻松步行就可以让您做到这一点。

Andrew Huberman:

安德鲁·休伯曼：

Now, if you can't get outside, some people will go through the gymnastics literally of doing things like air squats and push-ups and things like that.

现在，如果你不能出去，有些人会进行体操，比如做空中深蹲和俯卧撑之类的事情。

And indeed, those will increase the expression of things like GLUT4 and things that mobilize glucose into muscles and things of that sort.

事实上，这些会增加 GLUT4 等物质的表达，以及将葡萄糖动员到肌肉中的物质和类似物质的表达。

But under most conditions, most people aren't doing push-ups after dinner.

但在大多数情况下，大多数人都不会在晚饭后做俯卧撑。

Or certainly if you've had a big meal, just taking a light walk can be beneficial.

或者当然，如果您吃了一顿大餐，那么稍微散步就会有益。

In addition, you could consider doing intense exercise.

此外，你可以考虑进行剧烈运动。

Now, you wouldn't necessarily want to do that immediately after eating.

现在，您不一定想在吃完饭后立即这样做。

So let's take a look at what high-intensity training of any kind does to blood glucose because in this case, it turns out that when you do high-intensity training, actually has opposite effects on blood glucose depending on whether or not you do it early or later in the day.

因此，让我们来看看任何类型的高强度训练对血糖有何影响，因为在这种情况下，事实证明，当您进行高强度训练时，实际上会对血糖产生相反的影响，具体取决于您是在当天早些时候还是晚些时候进行。

Andrew Huberman:

安德鲁·休伯曼：

So a fairly recent study looked at so-called HIIT training, high-intensity interval training, which of course can take many different forms.

因此，最近的一项研究着眼于所谓的 HIIT 训练，即高强度间歇训练，当然它可以采取多种不同的形式。

It can take the form of circuit training with weights.

它可以采取负重循环训练的形式。

It can take the form of burpees and push-ups and sprints and all sorts of different things.

它可以采取波比跳、俯卧撑、短跑以及各种不同的形式。

But high-intensity interval training is typically training that gets people's heart rates up, well above 70% of maximum, and then brief periods of rest, and then repeating.

但高强度间歇训练通常是让人们的心率上升到远高于最大值的 70%，然后短暂休息，然后重复进行的训练。

And how long the high-intensity interval training, of course, will also vary.

当然，高强度间歇训练的时间长短也会有所不同。

There are very brief six- or 12- or 15-minute workouts.

有非常简短的 6 分钟、12 分钟或 15 分钟锻炼。

Some people can carry on with high-intensity interval training for up to 45 or maybe even 60 minutes in extreme cases.

有些人可以进行长达 45 分钟甚至 60 分钟的高强度间歇训练。

But when you look at the studies that have explored high-intensity interval training and its effect on blood glucose, there are a couple of studies that leap out.

但是，当您查看探索高强度间歇训练及其对血糖影响的研究时，有几项研究脱颖而出。

For instance, one that emphasized that blood glucose levels will actually increase if high-intensity interval training is performed early in the day and will decrease if high-intensity interval training is performed later in the day.

例如，有人强调，如果在当天早些时候进行高强度间歇训练，血糖水平实际上会增加，如果在当天晚些时候进行高强度间歇训练，血糖水平实际上会下降。

Andrew Huberman:

安德鲁·休伯曼：

Now, the purpose for this exploration was not to explore clearance of blood glucose for sake of intermittent fasting.

现在，这项探索的目的不是为了间歇性禁食而探索血糖的清除。

It was mainly focused on athletic performance and whether or not that was better early in the day or later in the day, etcetera.

它主要关注运动表现以及当天早些时候或当天晚些时候是否更好等等。

But we can extract some information from these studies that are beneficial for sake of understanding glucose clearing.

但我们可以从这些研究中提取一些有助于理解葡萄糖清除的信息。

If you have ingested food throughout the afternoon and evening and late in the day and you're thinking about going to sleep and you'd like to enter sleep in a way that is less fed and more fasted, then engaging in high-intensity interval training in the afternoon will lower, or evening, I should say, will lower blood glucose.

如果您整个下午、晚上和当天晚些时候都在摄入食物，并且您正在考虑睡觉，并且希望以少吃多禁食的方式进入睡眠，那么在下午进行高强度间歇训练会降低血糖，或者我应该说晚上进行高强度间歇训练会降低血糖。

And in that way, will help you accelerate your transition into the fasted state, provided you don't ingest something after the high-intensity interval training.

这样，如果您在高强度间歇训练后不摄入任何东西，将帮助您加速过渡到禁食状态。

Andrew Huberman:

安德鲁·休伯曼：

Now, is the increase in blood glucose that occurs from high-intensity interval training early in the day, is that detrimental?

那么，清晨高强度间歇训练导致的血糖升高是否有害？

Not necessarily so.

不一定如此。

That oftentimes is associated with the shuttling of nutrients to the muscles that have just done a lot of hard work.

这通常与营养物质输送到刚刚完成大量艰苦工作的肌肉有关。

So it's not that high-intensity interval training should not be done early in the day.

所以并不是说高强度间歇训练不应该在一天的早些时候进行。

In fact, for many people, including myself, training early in the day, just for the way that my psychology and biology works, is always better for me than training later in the day.

事实上，对很多人来说，包括我自己，早上训练，只是为了我的心理学和生物学的运作方式，对我来说总是比当天晚些时候训练更好。

And the other important thing to mention is that high-intensity interval training done late in the day can be beneficial from the perspective of glucose clearing, lowering blood glucose, and helping transition from the fed to the fasted state in preparation for sleep.

另一件值得一提的重要事情是，从葡萄糖清除、降低血糖以及帮助从进食状态过渡到禁食状态以准备睡眠的角度来看，当天晚些时候进行的高强度间歇训练可能是有益的。

Andrew Huberman:

安德鲁·休伯曼：

However, if you're ingesting caffeine or anything to engage in that high-intensity interval training in a way that prevents you from getting to sleep, well then it's going to be detrimental overall.

然而，如果你摄入咖啡因或任何东西来进行高强度间歇训练，从而妨碍你入睡，那么总体来说这将是有害的。

So the reason I mention this is, of course, because it's nice to know that light walks after dinner or any other meal for that matter or high-intensity interval training, provided it's done in the second half of the day, can lower blood glucose and speed the transition from fed to fasted states.

所以我提到这一点的原因当然是因为很高兴知道晚饭后或任何其他餐后轻走或高强度间歇训练（只要在一天的后半段进行）可以降低血糖并加速从进食状态到禁食状态的转变。

But I also mention it because what we are really trying to achieve when we partake in intermittent fasting, so-called time-restricted feeding, is what we're really trying to do is access unfed states or fasted states.

但我也提到这一点，因为当我们参与间歇性禁食，即所谓的限时进食时，我们真正想要实现的是进入未进食状态或禁食状态。

It's not really about when you eat and what you do.

这与你何时吃东西和做什么无关。

It's about extending the duration of the fasting period as long as you can in a way that's still compatible with your eating, right?

这是为了尽可能延长禁食期的时间，同时又与你的饮食相适应，对吗？

Not the other way around.

反之则不然。

Andrew Huberman:

安德鲁·休伯曼：

And this gets back to this key feature of our biology, which is that what we eat, when we eat, when we exercise, when we view light, it's about setting a context or a set of conditions in your brain and body.

这又回到了我们生物学的一个关键特征，那就是我们吃什么、什么时候吃、什么时候锻炼、什么时候看到光，都是为了在你的大脑和身体中设定一个背景或一组条件。

So it's not so much about the activities that you undergo, it's about the activities you undergo and their relationship to one another over time.

因此，重要的不是你所经历的活动，而是你所经历的活动以及随着时间的推移它们之间的关系。

And so in this way, it really beautifully highlights the way that your biology is interacting all the time.

因此，通过这种方式，它确实完美地突出了您的生物体一直相互作用的方式。

Andrew Huberman:

安德鲁·休伯曼：

Light is setting when you're going to be awake and when you're going to be asleep.

当你将要醒来和当你将要入睡时，光线就会落下。

When you eat is going to be determining when you're going to be awake and when you're going to be asleep.

你什么时候吃东西将决定你什么时候醒，什么时候睡。

And when you eat is also going to be determining when you are able to clear out debris from your brain and body and repair the various cells and mechanisms of your body when you're able to reduce those inflammatory cytokines throughout your body.

当你吃东西的时候，也将决定你何时能够清除大脑和身体中的碎片，并修复你身体的各种细胞和机制，当你能够减少全身的炎症细胞因子时。

And this is really the beauty of time-restricted feeding, which is it's not really about restricting your feeding, it's about accessing the beauty of the fasted state.

这确实是限时喂养的美妙之处，这并不是真正限制您的喂养，而是获得禁食状态的美妙。

Andrew Huberman:

安德鲁·休伯曼：

Now, there are other ways to clear out blood glucose that involve supplements or prescription drugs.

现在，还有其他方法可以清除血糖，包括补充剂或处方药。

These are so called glucose disposal agents.

这些是所谓的葡萄糖处理剂。

Glucose disposal agents, such as metformin, which is a prescription drug, or berberine, which is an over-the-counter substance, will lead to very dramatic reductions in blood glucose.

葡萄糖处理剂，例如处方药二甲双胍或非处方药小檗碱，会导致血糖急剧下降。

And so they shift you from a fed to a fasted state.

因此，它们会将您从进食状态转变为禁食状态。

And I know many people who take berberine before eating meals that include a large number of carbohydrates, for instance, as a way to clear out glucose.

我知道很多人在吃含有大量碳水化合物的饭前服用小檗碱，例如，作为清除葡萄糖的一种方法。

Now, I've tried berberine before and what I can tell you is that if you take berberine, which by the way is very much like metformin, its effects are almost identical to metformin, in fact, but it's much less expensive, and it's over-the-counter.

现在，我以前尝试过小檗碱，我可以告诉你的是，如果你服用小檗碱，顺便说一句，它非常像二甲双胍，它的效果实际上与二甲双胍几乎相同，但它便宜得多，而且是非处方药。

If you take berberine and you have not ingested carbohydrates, many people, including myself, experience a splitting headache.

如果你服用小檗碱但没有摄入碳水化合物，很多人，包括我自己，都会感到头痛欲裂。

You become hypoglycemic because it is a glucose clearing agent.

你会出现低血糖，因为它是一种葡萄糖清除剂。

Andrew Huberman:

安德鲁·休伯曼：

So if you're going to experiment with things like metformin and/or berberine or similar, you want to be very cautious that you're not clearing out blood glucose that's already low.

因此，如果您打算尝试二甲双胍和/或小檗碱或类似药物，您需要非常小心，不要清除已经很低的血糖。

And the dose response for this varies tremendously from one individual to the next, and there's a strong circadian component.

个体之间的剂量反应差异很大，并且存在很强的昼夜节律成分。

So some people react very well to berberine early in the day, but find that later in the day it provides extreme headaches.

因此，有些人在早上对小檗碱反应良好，但在当天晚些时候发现它会带来极度头痛。

For some people, it's the opposite.

对于某些人来说，情况恰恰相反。

So I caution you in exploring things like berberine and metformin that you should expect to experience a number of physical and psychological effects that may work for you, might be great for you, but might also not be great for you.

因此，我警告您，在探索小檗碱和二甲双胍等药物时，您应该预料到会经历许多身体和心理影响，这些影响可能对您有效，可能对您有好处，但也可能对您不利。

Andrew Huberman:

安德鲁·休伯曼：

Nowadays, there are a number of commercially available continuous glucose monitors.

如今，有许多市售连续血糖监测仪。

I've tried one of these.

我已经尝试过其中之一。

It involves putting what's essentially a patch with a little needle that goes into your skin, which is continuing, continually, excuse me, monitoring your blood glucose, and you can look at it at an app on your phone.

它涉及将本质上是带有小针的贴片放入您的皮肤中，这会持续不断地监测您的血糖，您可以通过手机上的应用程序查看它。

And you can learn a lot that way about how different foods impact the increases and decrease in blood glucose.

通过这种方式，您可以了解到很多关于不同食物如何影响血糖升高和降低的信息。

If you're doing experiments with berberine or metformin, you can see how those impact your blood glucose.

如果您正在使用小檗碱或二甲双胍进行实验，您可以了解它们如何影响您的血糖。

You can see how exercise, HIIT training, or otherwise, impacts blood glucose.

您可以了解运动、HIIT 训练或其他方式如何影响血糖。

Excuse me again.

再次抱歉。

Andrew Huberman:

安德鲁·休伯曼：

It's very hard to assess blood glucose without a continuous blood glucose monitor, and if you're not using one, you're mainly going to be relying on subjective things like, "Oh, I feel like I have low blood sugar, or I feel shaky like I have high blood sugar" or shaky because you have low blood sugar.

如果没有连续血糖监测仪，很难评估血糖，如果您不使用连续血糖监测仪，您主要会依赖主观的东西，例如“哦，我感觉我血糖低，或者我感觉像血糖高一样颤抖”，或者因为血糖低而颤抖。

So I have to say that glucose clearing agents that involve a walk or exercise, moderate or intense, are going to be a lot easier to titrate and adjust the levels of than things that you're going to take where you have to ingest the dosage.

因此，我不得不说，涉及步行或运动（中度或剧烈）的葡萄糖清除剂将比您必须摄入剂量的药物更容易滴定和调整其水平。

And then once you ingest a certain dosage, you're along for the ride, at least until the effects of that particular compound wear off.

一旦你摄入了一定的剂量，你就会跟着一起走，至少直到该特定化合物的作用消失为止。

Andrew Huberman:

安德鲁·休伯曼：

It doesn't mean those things don't have utility.

这并不意味着这些东西没有用处。

It doesn't mean people aren't using them, because many people are, but they are potentially a very sharp blade that is a double-sided blade.

这并不意味着人们不使用它们，因为很多人都在使用它们，但它们可能是非常锋利的双面刀片。

So I encourage you to approach those with caution if you decide to at all.

因此，如果您决定这样做，我鼓励您谨慎对待这些人。

It's worth thinking about what the low blood glucose state is and why it's beneficial as well as why it might produce headaches, and in some cases can also adjust the effects of other hormones.

值得思考什么是低血糖状态，为什么它是有益的，以及为什么它可能会产生头痛，在某些情况下还可以调整其他激素的作用。

In the fasted state, a number of different proteins that are expressed in cells undergo changes in their expression.

在禁食状态下，细胞中表达的许多不同蛋白质的表达发生变化。

We talked about this earlier.

我们之前谈过这个。

When we are fasted, we tend to reduce the activity of a particular protein called mTOR, mammalian target of rapamycin.

当我们禁食时，我们往往会降低一种称为 mTOR 的特定蛋白质的活性，mTOR 是哺乳动物雷帕霉素的靶标。

mTOR is very active in cells while they are growing.

mTOR 在细胞生长过程中非常活跃。

So throughout development, it's also very active in cancers of various kinds.

因此，在整个发育过程中，它对各种癌症也非常活跃。

mTOR needs to be what's called phosphorylated.

mTOR 需要被磷酸化。

If you don't know what that means, don't worry about it.

如果您不知道这意味着什么，请不要担心。

But phosphorylation is a manner in which certain proteins are altered so that they can actually be functional within cells.

但磷酸化是改变某些蛋白质的一种方式，使它们实际上可以在细胞内发挥作用。

Andrew Huberman:

安德鲁·休伯曼：

mTOR is associated with cell growth of all kinds, healthy and unhealthy.

mTOR 与各种细胞生长（健康和不健康）有关。

When mTOR is phosphorylated, there's a marker called pS6.

当 mTOR 被磷酸化时，会出现一个称为 pS6 的标记。

So phospho-mTOR expresses pS6.

因此磷酸化-mTOR 表达 pS6。

If this is all escaping you, don't worry about it.

如果这一切都没有发生，请不要担心。

Phospho-mTOR and pS6 are reduced by fasting.

Phospho-mTOR 和 pS6 会因禁食而减少。

Now, this makes sense if you think about it because eating and growth are associated with each other.

现在，如果你仔细想想，这是有道理的，因为饮食和生长是相互关联的。

Fasting is not necessarily anti-growth, but it is not pro-growth.

禁食不一定会阻碍生长，但也不一定会促进生长。

And when we fast, we see increases in cells of things like AMPK, the sirtuins, things like transcription factors like FOXO, ATF, and ketones or ketone bodies.

当我们禁食时，我们会看到细胞中 AMPK、sirtuins、FOXO、ATF 等转录因子以及酮或酮体等物质的增加。

You may have heard of the ketogenic diet.

您可能听说过生酮饮食。

Andrew Huberman:

安德鲁·休伯曼：

What's the point of all this biochemistry?

所有这些生物化学的意义是什么？

It's not to just blitz you with a bunch of cellular biology and biochemistry.

这不仅仅是让你快速了解一堆细胞生物学和生物化学知识。

It's to say that we have cell growth pathways involving mTOR and pS6 and we have cell repair and cell shrinkage processes that are associated with AMPK, the so-called sirtuins, which Dr. David Sinclair from Harvard and others are famous for discovering and understanding things like AMPK.

也就是说，我们有涉及 mTOR 和 pS6 的细胞生长途径，我们有与 AMPK 相关的细胞修复和细胞收缩过程，即所谓的 Sirtuins，哈佛大学的 David Sinclair 博士和其他人因发现和理解 AMPK 等物质而闻名。

These two different divergent pathways of cell growth and cell breakdown and repair, and by breakdown, I mean actual clearance, autophagy, and repair.

细胞生长以及细胞分解和修复这两种不同的途径，我所说的分解是指实际的清除、自噬和修复。

Those can be triggered by being in either the fed or the fasted state.

这些可以通过处于进食或禁食状态来触发。

So one way I'd like you to think about the fed state, not just eating but having recently eaten or the fasted state meaning high blood glucose and/or you've recently eaten or are currently eating or drinking calories, is that when you eat or when you don't eat, when you're fed, when you're fasted, you are either promoting cellular growth of all kinds or you're promoting cellular repair and clearance of all kinds.

因此，我希望您以一种方式思考进食状态，不仅仅是进食，还包括最近进食或禁食状态，这意味着高血糖和/或您最近进食或当前正在进食或饮用卡路里，即当您进食或不进食时，当您进食时，当您禁食时，您要么促进各种细胞生长，要么促进各种细胞修复和清除。

Andrew Huberman:

安德鲁·休伯曼：

And so again, this is about setting conditions in the brain and body.

再说一遍，这是关于在大脑和身体中设置条件。

It's not so much about when you eat food A or B; it leads to increases in mTOR.

问题不在于你什么时候吃食物 A 或 B；而在于你什么时候吃食物 A 或 B。它会导致 mTOR 增加。

Anytime you eat any food, doesn't matter if it's plant based, animal based, fat, protein, carbohydrate, doesn't matter, you are biasing your system towards a biochemical state of cell growth.

每当你吃任何食物时，无论它是植物性的、动物性的、脂肪、蛋白质、碳水化合物，都无关紧要，你都会使你的系统偏向细胞生长的生化状态。

Anytime you haven't eaten for a while or blood glucose is low, you are biasing your system toward a state of cellular repair.

每当您有一段时间没有进食或血糖较低时，您就会使您的系统偏向细胞修复状态。

And this is why people who do not suffer from any blood glucose regulation issues take things like berberine as glucose disposal agents or take metformin.

这就是为什么没有任何血糖调节问题的人会服用小檗碱等药物作为葡萄糖处理剂或服用二甲双胍。

I'm not necessarily suggesting that you do that, but it's because those things mimic fasting.

我不一定建议你这样做，但这是因为这些事情模仿禁食。

They create situations in the body that promote things like AMPK and the sirtuins and others to push your body and your system down a route of repair even though you might have just eaten a meal an hour ago.

它们会在体内创造一些环境，促进 AMPK 和 Sirtuins 等物质的产生，从而推动您的身体和系统走上修复之路，即使您可能一小时前刚吃过饭。

Andrew Huberman:

安德鲁·休伯曼：

Along the lines of the health benefits of intermittent fasting, there are nice data showing improvements in the gut microbiome and in particular, in the treatment of irritable bowel syndrome and other forms of colitis in time-restricted feeding, meaning time-restricted feeding seems to be able to assist people with those conditions following the general parameters that I discussed before eight hours and so forth.

沿着间歇性禁食的健康益处，有很好的数据显示肠道微生物组的改善，特别是在限时喂养治疗肠易激综合症和其他形式的结肠炎方面，这意味着限时喂养似乎能够帮助患有这些疾病的人，遵循我在八小时之前讨论的一般参数等等。

Why and how?

为什么以及如何？

Well, by way of intermittent fasting impacting the expression of these various clock genes and because the clock genes impact the mucosal lining, the mucus lining of the gut.

嗯，间歇性禁食会影响这些不同时钟基因的表达，因为时钟基因会影响粘膜内层，即肠道的粘液内层。

It appears that intermittent fasting can reduce the amount of so-called lactobacillus that's present in the gut.

间歇性禁食似乎可以减少肠道中所谓的乳酸菌的数量。

And lactobacillus, when in high levels, is correlated with a number of different metabolic disorders.

当乳酸菌含量较高时，与许多不同的代谢紊乱有关。

At the same time, time-restricted feeding seems to enhance the proliferation of some of the gut microbiota like Oscillibacter and some of the other ones that promote healthy mucosal lining and that promote better overall intestinal function.

与此同时，限时喂养似乎会促进一些肠道微生物群的增殖，例如振荡杆菌和其他一些促进健康粘膜内层并促进更好的整体肠道功能的微生物群。

Andrew Huberman:

安德鲁·休伯曼：

These are pathways that have now been established, and it appears that intermittent fasting isn't just modulating these processes but is actually having a direct effect on the mucosal lining in a way that favors a healthier gut microbiome.

这些途径现已确立，间歇性禁食似乎不仅能调节这些过程，而且实际上对粘膜内层产生直接影响，有利于肠道微生物组的健康。

So it should come as no surprise that many people who experience gut issues benefit from restricting their feeding window to eight hours or so per every 24-hour period.

因此，许多患有肠道问题的人可以通过将每 24 小时的进食时间限制在 8 小时左右而受益，这一点也就不足为奇了。

The other very exciting finding about intermittent fasting is one of the major health issues these days is the proliferation of so-called nonalcoholic fatty liver disease.

关于间歇性禁食的另一个非常令人兴奋的发现是当今主要的健康问题之一，即所谓的非酒精性脂肪肝疾病的扩散。

30 years or so, nonalcoholic fatty liver disease was exceedingly rare to see in the clinic except in alcoholics.

大约 30 年来，除了酗酒者之外，非酒精性脂肪肝在临床上极为罕见。

Fatty deposits in the liver are bad.

肝脏中的脂肪沉积是不好的。

It is essentially liver disease.

它本质上是肝脏疾病。

Nowadays, children and adults are showing up with nonalcoholic fatty liver disease.

如今，儿童和成人都患有非酒精性脂肪肝。

Some of these people are obese, others are not, but it's a serious health concern, and it's growing in numbers all the time.

其中一些人肥胖，另一些人则不然，但这是一个严重的健康问题，而且肥胖的人数一直在增长。

Andrew Huberman:

安德鲁·休伯曼：

A recent study that was published in Cell Reports Medicine just a couple weeks ago tested the hypothesis whether or not the gut microbiome or so-called brown fat tissue is impacting the liver health and in particular, nonalcoholic fatty liver disease.

几周前发表在《细胞报告医学》上的一项最新研究测试了肠道微生物组或所谓的棕色脂肪组织是否影响肝脏健康，特别是非酒精性脂肪肝疾病的假设。

The short takeaway from this study is that contrary to what was previously thought, the gut microbiome, while very important for a number of other processes in the body, doesn't seem to be related to this nonalcoholic fatty liver disease.

这项研究的简短结论是，与之前的想法相反，肠道微生物组虽然对体内的许多其他过程非常重要，但似乎与这种非酒精性脂肪肝疾病无关。

This is surprising to people or should be to those of you that have been following the gut microbiome literature.

这对于那些一直关注肠道微生物组文献的人来说是令人惊讶的，或者应该是令人惊讶的。

However, brown fat, which is a healthy fat that we have between our two scapulae and in our upper neck, it doesn't tend to be blubbery-type fat pads, but it sits deep to the skin but creates a thermogenic effect in the body that is helpful for reducing the amount of other fat, the type of fat that we're more typically used to thinking about and talking about, white fat and pink fat, that's subcutaneous fat around the abdomen and so forth.

然而，棕色脂肪是一种健康的脂肪，存在于我们的两肩胛骨之间和上颈部，它并不往往是脂肪型脂肪垫，但它位于皮肤深处，但会在体内产生生热效应，有助于减少其他脂肪的数量，这些脂肪是我们更常想到和谈论的脂肪类型，白色脂肪和粉红色脂肪，即腹部周围的皮下脂肪等等。

Andrew Huberman:

安德鲁·休伯曼：

Brown fat seems to have a direct correlation with the lack of nonalcoholic fatty liver disease.

棕色脂肪似乎与缺乏非酒精性脂肪肝有直接关系。

What this study showed was that in people that have diminished concentrations of brown fat, there is a higher probability of having nonalcoholic fatty liver disease.

这项研究表明，棕色脂肪浓度降低的人患非酒精性脂肪肝的可能性更高。

Now, the good news is brown fat stores can be increased.

现在，好消息是棕色脂肪储存可以增加。

And again, this isn't going to create blubber of brown fat.

再说一遍，这不会产生棕色脂肪的脂肪。

This is going to create increased thermogenesis and actually make people leaner, and brown fat has a number of other important positive effects.

这将增加生热作用，实际上使人变得更瘦，而且棕色脂肪还有许多其他重要的积极作用。

Now, this is interesting because cold exposure of anywhere from one to three minutes, two or four times per week, or maybe even 10 minutes, two to four times per week, can increase brown fat stores.

现在，这很有趣，因为冷暴露在任何地方一到三分钟，每周两到四次，甚至可能是十分钟，每周两到四次，可以增加棕色脂肪的储存。

Andrew Huberman:

安德鲁·休伯曼：

Also, time-restricted feeding has now been tied to the density of brown fat stores.

此外，限时喂养现在已与棕色脂肪储存的密度联系在一起。

So time-restricted feeding also seems to positively increase brown fat stores, probably because of the way that brown fat stores relate to epinephrine and adrenaline, which tend to go up when we're fasted.

因此，限时进食似乎也会积极增加棕色脂肪的储存，可能是因为棕色脂肪的储存与肾上腺素和肾上腺素有关，而当我们禁食时，肾上腺素和肾上腺素往往会增加。

What does this all mean?

这一切意味着什么？

This means for sake of liver health and for sake of reducing or maybe preventing or even potentially, want to underline potentially, reversing nonalcoholic fatty liver disease, time-restricted feeding also appears to be beneficial.

这意味着为了肝脏健康，为了减少或预防甚至可能逆转非酒精性脂肪肝，限时喂养似乎也是有益的。

Many people out there are interested in optimizing their hormones.

许多人对优化荷尔蒙感兴趣。

And as we mentioned earlier, insulin is a hormone and time-restricted feeding seems to have very positive effects on overall insulin profiles and so forth.

正如我们之前提到的，胰岛素是一种激素，限时喂养似乎对整体胰岛素状况等具有非常积极的影响。

But anytime you mention hormones, people immediately seem to leap to the sex steroid hormones, testosterone and estrogen, because indeed they have powerful effects both in the short term and the long term, in terms of our mental and physical health and performance.

但每当提到激素时，人们似乎会立即跳到性类固醇激素、睾酮和雌激素，因为它们确实对我们的身心健康和表现产生短期和长期的强大影响。

There's at least one study that's explored the effects of time-restricted eating on performance, athletic performance, immune function, and body composition.

至少有一项研究探讨了限时饮食对表现、运动表现、免疫功能和身体成分的影响。

This was a study by Moro et al.

这是 Moro 等人的一项研究。

that was performed on elite cyclists.

这是对精英自行车手进行的。

So I want to point that out.

所以我想指出这一点。

It was a randomized control trial, but what's really nice about this study is that it explored a number of different hormonal parameters in people that were using time-restricted eating or that had a more extended eating window.

这是一项随机对照试验，但这项研究的真正优点在于，它探索了限时饮食或饮食窗口更长的人们的许多不同荷尔蒙参数。

Andrew Huberman:

安德鲁·休伯曼：

And they tracked everything very carefully.

他们非常仔细地跟踪一切。

And the amount of food they were eating was actually pretty considerable.

而且他们吃的食物量其实也是相当可观的。

4,800 calories.

4,800 卡路里。

So that's a lot of calories.

所以这是很多卡路里。

But then again, they were very active.

但话又说回来，他们非常活跃。

And they measured a number of different things related to vo2 max, etcetera.

他们测量了与最大摄氧量等相关的许多不同的东西。

Performance and overall performance at what they did, cycling, is not the point that I want to emphasize here.

他们在骑行方面的表现和整体表现并不是我在这里要强调的重点。

Although there were some positive effects on their performance related to time-restricted eating.

尽管限时饮食对他们的表现有一些积极的影响。

The point I want to talk about relates to things that presumably relate to most everybody, which are the effects on things like glucose, thyroid hormone, testosterone, sex hormone binding globulin, which can bind up testosterone and prevent the so-called free form of testosterone, which is the one that has most of the actions in the brain and body.

我想谈的这一点可能与大多数人有关，比如对葡萄糖、甲状腺激素、睾酮、性激素结合球蛋白等物质的影响，这些球蛋白可以结合睾酮并阻止所谓的游离形式的睾酮，而游离形式的睾酮在大脑和身体中发挥着大部分作用。

Andrew Huberman:

安德鲁·休伯曼：

And the major takeaway from this study was that time-restricted feeding of the same amount of calories as the so-called control condition, okay?

这项研究的主要结论是，在时间限制下喂食与所谓的对照条件相同量的卡路里，好吗？

Same calories, but either compact throughout the 24-hour cycle to an eight-hour feeding window or allowing them to eat over a larger feeding window, did lead to significant decreases in free testosterone.

相同的热量，但要么在 24 小时周期内压缩为 8 小时进食窗口，要么允许它们在更大的进食窗口内进食，确实会导致游离睾酮显着下降。

And I think a number of people will raise their eyebrows to that and think, oh, well then maybe time-restricted feeding is not for me.

我想很多人都会对此感到惊讶，并想，哦，那么也许限时喂养不适合我。

Andrew Huberman:

安德鲁·休伯曼：

There are a number of important considerations of course.

当然，有许多重要的考虑因素。

One is while the decrease in free testosterone was significant, it's also going to depend on where people start out.

一是虽然游离睾酮的减少很显着，但这也取决于人们从哪里开始。

So if somebody has already low or modest levels of testosterone and it drops by 10 or 20%, that could lead them into a state of poor performance and wellbeing.

因此，如果某人的睾酮水平已经很低或中等，并且下降了 10% 或 20%，这可能会导致他们的表现和健康状况不佳。

Whereas if somebody has higher testosterone, a decrease won't necessarily do that.

然而，如果某人的睾酮水平较高，降低睾酮水平并不一定会产生同样的效果。

So it's important to take that into consideration.

因此，考虑到这一点很重要。

This is why I'm always such a fan of people doing their blood work and knowing what's going on under the hood for them.

这就是为什么我总是非常喜欢人们做血液检查并了解他们的情况。

A very interesting change in hormonal profile was cortisol, so-called stress hormone.

荷尔蒙谱中一个非常有趣的变化是皮质醇，即所谓的压力荷尔蒙。

Cortisol, of course, is also naturally released early in the day in a healthy way to wake you up and promote alertness, but you don't want its levels to be too high or to have peaks in cortisol late in the day.

当然，皮质醇也会在一天的早些时候以健康的方式自然释放，以唤醒您并提高警觉性，但您不希望其水平过高或在当天晚些时候皮质醇达到峰值。

It's actually correlated with depression and a number of other untoward things.

它实际上与抑郁症和许多其他不幸的事情有关。

Andrew Huberman:

安德鲁·休伯曼：

I would've thought that by restricting a feeding window to a particular time each day, that these hard training cyclists would've undergone increases in serum cortisol.

我本以为，通过将进食窗口限制在每天的特定时间，这些艰苦训练的自行车手的血清皮质醇会增加。

And in fact, the opposite was true.

事实上，事实恰恰相反。

They had significant reductions in serum cortisol as a consequence of time-restricted feeding.

由于限时喂养，他们的血清皮质醇显着降低。

I should mention there were significant reductions in serum cortisol also in the control group, but not to the same extent.

我应该提到的是，对照组的血清皮质醇也显着降低，但程度不同。

And the two groups did differ significantly from one another.

两组之间确实存在显着差异。

Now this is important because if you just look at one hormone, testosterone, you'd say, okay, based on these data, time-restricted feeding is reducing testosterone levels significantly, even though the number of calories is quite high and is held constant across the study.

现在这很重要，因为如果你只看一种激素，睾酮，你会说，好吧，根据这些数据，限时喂养会显着降低睾酮水平，尽管卡路里的数量相当高并且在整个研究中保持不变。

Andrew Huberman:

安德鲁·休伯曼：

But in fact, because cortisol is lower, it may mean that the effects of testosterone, or the reduction in testosterone, is offset.

但事实上，由于皮质醇较低，这可能意味着睾酮的影响或睾酮的减少被抵消。

And that's because cortisol and testosterone are always in this somewhat of a dance in terms of cortisol inhibiting the effects of testosterone largely and vice versa.

这是因为皮质醇和睾酮总是处于某种舞蹈状态，皮质醇很大程度上抑制睾酮的作用，反之亦然。

So it is interesting and important to look at the total gallery of hormones.

因此，了解荷尔蒙的整体情况是有趣且重要的。

And they did look at a number of hormones.

他们确实研究了多种激素。

They looked at other inflammatory markers.

他们观察了其他炎症标志物。

Those were not increased.

这些没有增加。

That's not surprising.

这并不奇怪。

If you remember back to the 2012 Satchin Panda Study, this early pioneering study on time-restricted feeding, they saw reductions in stress hormones and in inflammatory markers in time-restricted feeding mice.

如果您还记得 2012 年 Satchin 熊猫研究，这是一项关于限时喂养的早期开创性研究，他们发现限时喂养小鼠的应激激素和炎症标记物有所减少。

And here this also seems to be the case in humans.

人类的情况似乎也是如此。

So the takeaway is, for sake of hormone health, time-restricted feeding is compatible with quality hormone health, even in high performing athletes.

因此，结论是，为了激素健康，限时喂养与高质量的激素健康是相容的，即使对于表现出色的运动员也是如此。

Andrew Huberman:

安德鲁·休伯曼：

Based on everything we know and that we've discussed, I would not suggest that people restrict their feeding window to less than eight hours, especially if they're training hard on a regular basis.

根据我们所知道的和我们讨论过的一切，我不会建议人们将进食时间限制在八小时以下，特别是如果他们定期进行刻苦训练的话。

And it's not just athletes that should pay attention to this.

不只是运动员应该关注这一点。

When we are working very hard, when we are psychologically stressed, when we are studying for exams, or we are in conflict with somebody on a regular basis, that creates a stress in the body that's very similar to that of physical training.

当我们非常努力地工作时，当我们在心理上承受压力时，当我们在准备考试时，或者我们经常与某人发生冲突时，就会在身体中产生一种与体能训练非常相似的压力。

The body and brain don't distinguish between physical stress and mental stress.

身体和大脑无法区分身体压力和精神压力。

It's all nervous system.

都是神经系统。

Remember that, it's just cortisol and adrenaline.

请记住，这只是皮质醇和肾上腺素。

There's no special hormone just for physical stress versus psychological stress.

没有专门针对身体压力和心理压力的激素。

So again, in thinking about what sort of feeding window will be right for you, we arrive back at this eight-hour time bin that seems more or less flexible for most conditions, even high performing elite athletes.

因此，在考虑哪种喂养窗口适合您时，我们回到了这个八小时的时间段，它对于大多数情况（甚至是表现出色的精英运动员）来说似乎或多或少具有灵活性。

And I would say just biological extension, even for people that have a lot of stress in their life.

我想说的是生物延伸，即使对于那些生活中有很大压力的人来说也是如此。

Andrew Huberman:

安德鲁·休伯曼：

And I personally wouldn't suggest that people who have a lot of stress in their life or the potential for stress in their life shorten their feeding window much shorter than eight hours because then you would expect that you would start to increase some of the inflammatory markers, you would increase the stress hormones, and you would be decreasing things like testosterone and estrogen, some of the sex steroid hormones.

我个人不会建议那些生活中有很大压力或生活中可能存在压力的人将进食窗口缩短到八小时以下，因为这样你会期望你会开始增加一些炎症标记物，你会增加压力荷尔蒙，并且你会减少睾酮和雌激素（一些性类固醇激素）等物质。

So again, it's all about context and the eight-hour window.

再说一次，这一切都与背景和八小时窗口有关。

It isn't holy, but seems to be a really useful guide to extract the great health benefits, of which there are many, in, of which we've discussed from intermittent fasting, time-restricted feeding, and yet that it could still be compatible with decent social schedules and for maintaining hormone health.

它不是神圣的，但似乎是一个真正有用的指南，可以提取巨大的健康益处，其中有很多，我们已经从间歇性禁食、限时喂养中讨论过，但它仍然可以与体面的社交时间表和保持荷尔蒙健康相兼容。

Andrew Huberman:

安德鲁·休伯曼：

In keeping with this, for women that are trying to maintain ovulatory cycles or for couples that are trying to get pregnant, I think it's also important to not create a feeding window that's too short.

与此相一致的是，对于试图维持排卵周期的女性或试图怀孕的夫妇来说，我认为不要设置太短的喂养窗口也很重要。

The relationship between feeding, and body fat stores, and glucose, and leptin, and hormones is a well-established one.

喂养、身体脂肪储存、葡萄糖、瘦素和激素之间的关系是既定的。

And we can summarize it very easily here, although I've done several episodes related to this previously on optimizing hormone health.

我们可以在这里很容易地总结它，尽管我之前已经做过一些与优化激素健康相关的剧集。

But basically we undergo puberty when there's enough food and there's enough body fat that the body fat sends a signal to the brain called leptin.

但基本上，当有足够的食物和足够的身体脂肪时，我们就会进入青春期，身体脂肪会向大脑发送称为瘦素的信号。

That's a hormone that comes from body fat, signals to the brain to turn on puberty.

这是一种来自身体脂肪的激素，向大脑发出开启青春期的信号。

That's puberty, but even as adults, for women that are menstruating, there needs to be sufficient leptin signaling to the brain in order to maintain ovulation because of the way that the brain communicates with the pituitary and the ovaries.

那是青春期，但即使成年后，对于正在月经的女性来说，由于大脑与垂体和卵巢的沟通方式，需要有足够的瘦素信号向大脑发送以维持排卵。

Andrew Huberman:

安德鲁·休伯曼：

Similarly, for men, fasting, or extreme exercise plus fasting, we now know reduces testosterone.

同样，对于男性来说，禁食或极端运动加上禁食，我们现在知道会降低睾酮水平。

Its impacts are not exactly clear.

其影响尚不完全清楚。

However, if you reduce food intake, either in total calories or in duration too much, you will suffer a drop in sperm count; fertility will drop.

然而，如果你减少食物摄入量，无论是总热量还是持续时间过多，你的精子数量都会下降；生育率将会下降。

And this makes sense.

这是有道理的。

The body is communicating to the brain whether or not conditions are sufficient in the body to reproduce and to presumably and hopefully support the health and wellbeing of those offspring.

身体正在向大脑传达体内条件是否足以繁殖，并可能并有望支持这些后代的健康和福祉。

So there's a logical link between body fat and eating and how much food is available to you and how long it's available to you.

因此，身体脂肪和饮食以及您可获得的食物量和可获得的时间之间存在逻辑联系。

And the signals in the brain that allow for reproductive success.

以及大脑中允许生殖成功的信号。

There are some data that point to differences in the effects of intermittent fasting for males versus females.

有一些数据表明间歇性禁食对男性和女性的影响存在差异。

Those data right now only come from mice.

目前这些数据仅来自小鼠。

That study was published by Satchin Panda recently.

Satchin Panda 最近发表了这项研究。

Andrew Huberman:

安德鲁·休伯曼：

We still await the studies in humans.

我们仍在等待人体研究。

Some people do not do well on intermittent fasting either in terms of mood or hormone health.

有些人在间歇性禁食中无论是在情绪还是激素健康方面都表现不佳。

And so everyone needs to determine for themselves whether or not having a time-restricted feeding window is good for them.

因此，每个人都需要自己确定有时间限制的喂养窗口是否对他们有好处。

How long that time-restricted feeding window should be.

限时喂养窗口应该有多长。

I think eight hours is kind of a nice minimum to adhere to based on everything that we've covered today.

根据我们今天介绍的所有内容，我认为八小时是一个很好的最低限度。

And for some people, time-restricted feeding is not going to be compatible with hormone health for them.

对于某些人来说，限时喂养与他们的激素健康不相容。

For them eating more meals spread throughout the day, presumably smaller meals, same caloric intake, is going to be more beneficial for their hormones.

对于他们来说，全天多吃几餐，大概少食多餐，摄入相同的热量，对他们的荷尔蒙更加有益。

Andrew Huberman:

安德鲁·休伯曼：

This is something that is going to be individual and is going to have to be determined on an individual basis.

这是因人而异的事情，必须根据个人情况来决定。

However, if you're going to try time-restricted feeding, I do want to remind you that taking a period of three to seven, or ideally 10 days to transition into it, not just going flipping from eating to three meals a day that span from 6:00 AM to 10:00 PM and suddenly going to an eight-hour feeding window, but rather winnowing down that feeding window about an hour or so per day, is going to allow the hormone systems of your body, including leptin, the hypocretin orexin system, which are systems within the body that signal to the brain that food is about to come.

然而，如果您打算尝试限时喂食，我确实想提醒您，需要 3 到 7 天，或者理想情况下 10 天的时间来过渡，而不是简单地从早上 6:00 到晚上 10:00 的一日三餐，然后突然进入 8 小时的喂食窗口，而是筛选出每天大约一个小时左右的喂食窗口，这将使您体内的激素系统（包括瘦素、下丘脑分泌素食欲素系统，这是体内的系统，向大脑发出食物即将到来的信号。

Allowing those systems to adjust so that you're not overwhelmingly hungry, irritable, and you're not throwing your whole hormone system out of whack.

让这些系统进行调整，这样你就不会极度饥饿、烦躁，并且不会让你的整个荷尔蒙系统失控。

Andrew Huberman:

安德鲁·休伯曼：

I keep coming back to this eight-hour feeding window and I want to provide a little more basis for it and just to encourage that it's not completely arbitrary.

我不断地回到这个八小时的喂养窗口，我想为此提供更多的基础，只是为了鼓励它不是完全任意的。

The lengthy review that I mentioned earlier features a number of studies that have used this eight-hour feeding window, but there's a particular study that I'd like to highlight, mainly because I don't expect people to delve into the full reference list of the other review.

我之前提到的冗长评论中有许多研究都使用了八小时喂养窗口，但我想强调一项特定的研究，主要是因为我不希望人们深入研究其他评论的完整参考列表。

And this is a study that was carried out between Satchin Panda's lab and Chris Verity's lab.

这是 Satchin Panda 实验室和 Chris Verity 实验室之间进行的一项研究。

So this is a collaboration.

所以这是一次合作。

The study was carried out in humans and is entitled "Effects of eight-hour time-restricted feeding on body weight and metabolic disease risk factors in obese adults," excuse me.

这项研究是在人类身上进行的，题为“八小时限时喂养对肥胖成人体重和代谢疾病危险因素的影响”，请问。

And this study essentially showed, I'll just read the conclusions, that an eight-hour time-restricted feeding produces a mild caloric restriction and weight loss without calorie counting.

这项研究本质上表明，我只想读一下结论，八小时的限时喂养会产生轻微的热量限制和体重减轻，而无需计算卡路里。

Andrew Huberman:

安德鲁·休伯曼：

So that's key, right?

所以这是关键，对吧？

These people aren't calorie counting.

这些人不会计算卡路里。

Somehow just by adhering to an eight-hour window, they are taking in fewer calories than they're burning off and clinically it reduced blood pressure.

不知何故，只要坚持八小时的时间窗口，他们摄入的卡路里就会少于消耗的卡路里，临床上这会降低血压。

So I mentioned the study not because there aren't many others involving the eight-hour feeding window also in humans, but because the eight-hour feeding window has been tested in obese adults and non-obese adults.

所以我提到这项研究并不是因为没有太多其他研究也涉及人类的八小时喂养窗口，而是因为八小时喂养窗口已经在肥胖成年人和非肥胖成年人中进行了测试。

And there are even a few studies in children.

甚至还有一些针对儿童的研究。

So this eight-hour window seems to be a really good rule of thumb and a kind of anchor around which we can each think about incorporating time-restricted feeding.

因此，这八小时的时间窗口似乎是一个非常好的经验法则，也是我们每个人都可以考虑纳入限时喂养的一个锚点。

There are of course other patterns of feeding and while some people have engaged in longer fasts of 24 hours, 36 hours, or more, alternate-day fasting, meaning eating one day not eating the next day, or in some cases eating one day and eating very few calories, 500 or 600 calories the next day, has been tested.

当然还有其他的喂养方式，虽然有些人进行了 24 小时、36 小时或更长时间的长时间禁食，但隔日禁食（即一天进食，第二天不进食，或者在某些情况下，一天进食但第二天只吃很少的卡路里，即 500 或 600 卡路里）已经被测试过。

Andrew Huberman:

安德鲁·休伯曼：

A few studies have also looked at eating a sort of maintenance level of calories for five days and then taking two days and fast and clear through, or eating very few calories, 300 or 500 calories.

一些研究还着眼于五天摄入维持水平的卡路里，然后用两天快速清除，或者吃很少的卡路里，300 或 500 卡路里。

In fact, there's a sort of a community online of people that are exploring longer fast for sake of trying to offset dementia or reverse effects of dementia.

事实上，有一个在线社区，人们正在快速探索更长的时间，以试图抵消痴呆症或逆转痴呆症的影响。

Thus far, at least in my awareness, there isn't any quality clinical peer-reviewed study on that yet, for sake of dementia, although I await those studies and if anyone's aware of them, please send me a link in the comments.

到目前为止，至少在我看来，还没有任何关于痴呆症的高质量临床同行评审研究，尽管我正在等待这些研究，如果有人知道这些研究，请在评论中给我发送链接。

But alternate day fasting has gotten the so-called safe bill of health.

但隔日禁食已经获得了所谓的安全健康证明。

This has been written up, meaning that people didn't suffer bone loss, they didn't suffer any major detrimental effects.

这已经被写下来，意味着人们没有遭受骨质流失，他们没有遭受任何重大的有害影响。

It does seem that it can create significant weight loss and can help with obese individuals, that it can reduce resting blood glucose, and every other day fasting, in many cases, can produce more rapid effects on weight loss and reductions in blood glucose than time-restricted feeding.

它似乎确实可以显着减轻体重，并且可以帮助肥胖者，可以降低静息血糖，并且在许多情况下，每隔一天禁食可以比限时进食更快地减轻体重和降低血糖。

Andrew Huberman:

安德鲁·休伯曼：

However, every other day type fasting for most people is not going to be feasible.

然而，对于大多数人来说，每隔一天的禁食是不可行的。

They're just not going to be able to do that for a long period of time.

他们只是在很长一段时间内无法做到这一点。

And what hasn't really been done is the follow up to see whether or not people who do every other day fasting or five days of eating, followed by two days of fasting, whether or not that leads to a rebound in weight gain, whether or not that leads to a rebound in blood glucose, etcetera.

还没有真正做的是跟进，看看人们是否每隔一天禁食或五天进食，然后禁食两天，这是否会导致体重增加反弹，是否会导致血糖反弹，等等。

So for now, the eight-hour feeding window and time-restricted feeding seems to be the most tested, supported in animal studies and in human studies, and the one around which I think most people should orient if they're considering getting into time-restricted feeding.

因此，就目前而言，八小时喂养窗口和限时喂养似乎是最经过测试的，在动物研究和人类研究中得到了支持，我认为大多数人如果考虑进行限时喂养，应该围绕这一点进行定位。

Andrew Huberman:

安德鲁·休伯曼：

It's also sort of hard to imagine how one could include a significant exercise schedule, or work schedule, on every other day fasting.

也很难想象如何在每隔一天的禁食中加入重要的锻炼计划或工作计划。

Remember, in any study people are often being compensated or at least are incentivized in some way to adhere to the study.

请记住，在任何研究中，人们通常都会得到补偿，或者至少以某种方式受到激励来坚持研究。

This is one of the major issues that I have with any study that says that three or four different diets are essentially equal in terms of their ability to produce weight loss.

这是我在任何研究中遇到的主要问题之一，这些研究表明三四种不同的饮食在减肥的能力方面基本上是相同的。

Adherence is very different in the outside world where you don't have a researcher monitoring you, where you're not logging all your food.

在外面的世界里，依从性是非常不同的，那里没有研究人员监视你，你也没有记录你所有的食物。

Most people don't do that consistently.

大多数人并没有始终如一地这样做。

And we can take a little bit of a neuroscience perspective on this to try and arrive at what the best kind of organization of an eating plan, or if we wanted to call it a diet we could, would be for you.

我们可以从神经科学的角度来看待这个问题，尝试找出最适合您的饮食计划，或者如果我们想将其称为饮食，我们可以这样做。

Andrew Huberman:

安德鲁·休伯曼：

Many people find it easier to just not eat for certain periods of each 24-hour cycle than to eat smaller portions.

许多人发现，在每个 24 小时周期的某些时段内不吃东西比吃少量食物更容易。

Portion control is very hard for some people.

对于某些人来说，控制份量非常困难。

For other people it's manageable.

对于其他人来说这是可以管理的。

But people like me, I don't eat half the croissant.

但像我这样的人，我不吃半个牛角面包。

I don't think it's a real thing.

我不认为这是真的。

It's not available to me, I should say.

我应该说，它对我来说不可用。

Now of course I could eat just half a croissant, but I notice that when I eat the croissant because they're so delicious that it creates a rise in blood glucose, a rise in the other hormones and chemicals that are associated with ingesting delicious, highly palatable food.

当然，现在我可以只吃半个牛角面包，但我注意到，当我吃牛角面包时，因为它们非常美味，以至于它会导致血糖升高，其他与摄入美味可口的食物相关的激素和化学物质也会升高。

And it's actually a lot of work for me to just eat half the croissant.

事实上，仅仅吃掉一半的牛角面包对我来说就已经是一项艰巨的任务了。

There's something that's much more thoroughly satisfying about eating the entire croissant.

吃掉整个羊角面包会带来更彻底的满足感。

And actually there's something that's somewhat satisfying about not eating the croissant at all and just knowing that later I can eat the whole croissant.

事实上，根本不吃牛角面包，只是知道以后我可以吃掉整个牛角面包，这有点令人满足。

Andrew Huberman:

安德鲁·休伯曼：

Now that's me.

现在就是我了。

Other people find that they don't have any trouble with portion control.

其他人发现他们在控制份量方面没有任何问题。

That for them just eating small bits of food throughout the day is what sets them in the right psychological and physical state for sake of work, etcetera.

对于他们来说，全天只吃少量食物就可以让他们处于正确的心理和身体状态，以便工作等。

And I mentioned work and mental focus because one of the aspects of fasting that drawn a lot of people to time-restricted feeding and fasting is the clarity of mind that people get when, first of all, they don't have to think about when they're going to eat because they know when their eating window begins.

我提到了工作和精神集中，因为禁食的一个方面吸引了很多人进行限时进食和禁食，那就是人们首先不需要考虑何时进食，因为他们知道进食窗口何时开始，从而获得清晰的头脑。

They also don't have to think about regulating their behavior because they already know when they're going to eat and when they're not going to eat.

他们也不必考虑规范自己的行为，因为他们已经知道什么时候要吃东西，什么时候不可以吃东西。

Whereas when you're restricting portions, you actually have to make decisions all the while.

而当你限制份量时，你实际上必须一直做出决定。

And I think I, like many people, decide, well is that exactly half or could I have another rung on the croissant?

我想我和很多人一样，会决定，那是一半还是我可以在羊角面包上再放一个横档？

This kind of thing.

这种事。

Andrew Huberman:

安德鲁·休伯曼：

I don't negotiate with food.

我不与食物谈判。

That's why I like a time-restricted feeding window.

这就是为什么我喜欢有时间限制的喂养窗口。

I know I'm going to eat for, in my case, I use a 10-hour feeding window or so and I'll eat the whole croissant.

我知道我会吃东西，就我而言，我使用 10 小时左右的喂食窗口，我会吃掉整个羊角面包。

I just don't have to think about it.

我只是不需要考虑它。

Now the food choices that you make inside of that feeding window are of course also going to be very important.

现在，您在喂养窗口内做出的食物选择当然也非常重要。

Certain foods will increase blood glucose such that you're going to get hungrier and hungrier.

某些食物会增加血糖，使您变得越来越饿。

Others will maintain lower blood glucose and will allow you to be more controlled in the foods that you pursue.

其他人会保持较低的血糖，并让您更好地控制您所追求的食物。

Those are all individual considerations that are deserving of their own entire episode.

这些都是个人的考虑，值得在整个情节中加以考虑。

But I do want to point out that the advantage of time-restricted feeding is that it involves a lot of the decision-making in the brain.

但我确实想指出，限时喂养的优点是它涉及大脑的大量决策。

The so-called go, no go circuitries of our basal ganglia, if you want to know those areas that control them.

如果你想知道控制它们的区域，那就是我们基底神经节所谓的“走，不走”电路。

Anytime we have to restrict a behavior that's called a "no go." Anytime we engage in a behavior that's a "go." No go behaviors require a lot of what's called top-down control and it's very metabolically demanding.

任何时候我们都必须限制一种被称为“禁止”的行为。任何时候我们的行为都是“走”。不走行为需要大量所谓的自上而下的控制，而且对新陈代谢的要求很高。

And so time-restricted feeding allows you to part from the whole no go, go negotiation that you have to undergo when you have to restrict portions.

因此，限时喂食可以让您摆脱在必须限制份量时必须经历的整个“不可行”的谈判。

And so I think this is a reason why many people have gravitated towards time-restricted feeding and why for people that don't want to have to think about all that, it's just very straightforward.

所以我认为这就是为什么许多人倾向于限时喂养的原因，也是为什么对于那些不想考虑所有这些的人来说，这非常简单。

One of the more hot button issues out there is whether or not, given equal amounts of caloric intake and equal amounts of activity and equal amounts of nutrients, etcetera, whether or not restricting food to a particular window biases more weight loss toward fat loss versus loss of other tissues.

更热门的问题之一是，考虑到等量的热量摄入、等量的活动和等量的营养物质等，将食物限制在特定的时间范围内是否会导致更多的减肥偏向于减少脂肪而不是减少其他组织。

Andrew Huberman:

安德鲁·休伯曼：

Because of course when we lose weight, we can lose that from any number of different storage sites within the body: muscle, water, glycogen, or fat.

当然，因为当我们减肥时，我们可以从体内许多不同的储存部位减掉体重：肌肉、水、糖原或脂肪。

Now this is such a hot button issue that I almost don't want to get into it, but I'm going to get into it anyway because there are data that are very interesting.

现在这是一个非常热门的问题，我几乎不想讨论它，但无论如何我都会讨论它，因为有一些非常有趣的数据。

This is covered in the review that I mentioned earlier that describes how if people follow a time-restricted feeding schedule for long periods of time, so 60 days or longer, there' some metabolic changes in the way that people metabolize energy that do seem to shift the system toward more fat loss relative to burning of other tissues when in a state of caloric restriction, and I want to say when in a state of caloric restriction because there's really no way to cheat the system, there's no way that you can ingest far more calories than you burn or excrete.

我之前提到的评论中对此进行了介绍，该评论描述了如果人们长期遵循有时间限制的进食计划，60天或更长时间，人们代谢能量的方式会发生一些代谢变化，在热量限制的状态下，相对于其他组织的燃烧，这些变化似乎确实会使系统转向更多的脂肪损失，我想说的是，在热量限制的状态下，因为真的没有办法欺骗系统，你不可能摄入更多的东西。卡路里比你燃烧或排泄的卡路里多。

Andrew Huberman:

安德鲁·休伯曼：

When I say excrete, I certainly don't suggest this, but bulimics and other people that have eating disorders will use laxatives as a way to eliminate food quickly from their system so it can't be converted into fat or other forms of energy.

当我说排泄时，我当然不建议这样做，但是暴食症和其他饮食失调的人会使用泻药作为快速从系统中消除食物的方法，这样食物就不能转化为脂肪或其他形式的能量。

That's a very, in that case, it's a pathological situation.

在这种情况下，这是一种非常病态的情况。

But in general, calories in versus calories out, as I mentioned earlier, is this kind of foundational element.

但总的来说，正如我之前提到的，摄入卡路里与消耗卡路里是这种基本要素。

But in states of caloric restriction, meaning submaintenance intake, time-restricted feeding does seem to bias more of the energy burned to compensate for that deficit from fat.

但在热量限制的状态下，即维持摄入量不足的情况下，限时喂养似乎确实会消耗更多的能量来弥补脂肪的不足。

And the way it accomplishes it is very interesting.

它实现这一目标的方式非常有趣。

It turns out that it drives more fat loss by way of increasing a hepatic lipase.

事实证明，它通过增加肝脂肪酶来促进更多的脂肪减少。

This is something called L-I-P-C, hepatic means of the liver and lipase, which anytime you hear A-S-E means it's an enzyme.

这就是所谓的 L-I-P-C，肝脏的意思是肝脏和脂肪酶，任何时候你听到 A-S-E 都意味着它是一种酶。

Andrew Huberman:

安德鲁·休伯曼：

So it seems to increase hepatic lipase.

所以它似乎会增加肝脂肪酶。

So it increases the enzyme that metabolizes fat for lipolysis and energy production and reduces something called CIDEC, C-I-D-E-C, which is a lipid droplet associated an lipolysis inhibitor.

因此，它会增加代谢脂肪以进行脂解和能量产生的酶，并减少称为 CIDEC（C-I-D-E-C）的物质，这是一种与脂解抑制剂相关的脂滴。

Now that's a mouthful, no pun intended.

现在这只是一句拗口的话，没有双关语的意思。

But what CIDEC really is, this lipid droplet associated molecule, is it can inhibit lipolysis.

但 CIDEC 的真正含义是这种脂滴相关分子，它可以抑制脂肪分解。

So extended periods of time-restricted feeding, meaning eight-hour feeding window, or 10-hour feeding window, that's obeyed for several months or more seems to allow the system to shift toward burning more fat or rather using a higher percentage of fat when in a caloric deficit.

因此，延长限时喂食时间，即八小时喂食窗口或 10 小时喂食窗口，遵守几个月或更长时间，似乎可以让系统转向燃烧更多脂肪，或者在热量不足时使用更高比例的脂肪。

Now I doubt that this is going to resolve the truly barbed wire, almost hairball ridiculous online debates about whether or not time-restricted feeding is better than another feeding schedule.

现在我怀疑这是否会解决真正的铁丝网，几乎是毛茸茸的荒谬的网上争论，即限时喂养是否比其他喂养计划更好。

Look, I don't think any particular feeding schedule is holy.

听着，我不认为任何特定的喂养时间表是神圣的。

Andrew Huberman:

安德鲁·休伯曼：

If you are subcaloric, meaning fewer calories burned than calories ingested, you're going to lose weight.

如果你是低热量的，也就是说燃烧的卡路里少于摄入的卡路里，你就会减肥。

But the data seem to point to the fact that if you do time-restricted feeding for a fairly long duration of time and you maintain that, that you are increasing these lipases that increase lipolysis, energy use from fat, and you are decreasing the lipid droplet associated lipolysis inhibitors.

但数据似乎指出了这样一个事实：如果你在相当长的时间内进行限时喂养，并且你坚持这样做，你就会增加这些脂肪酶，从而增加脂肪分解、脂肪的能量消耗，并且你会减少与脂肪分解抑制剂相关的脂滴。

So it's both you're removing the break and you're pressing on the accelerator of fat loss.

因此，你既要取消休息，又要加速减脂。

And I think that this logically points to a case in which using time-restricted feeding with a subcaloric intake seems to be, at least to my mind, the most scientifically supported way to ensure that a significant portion of the weight that one loses is from body fat stores.

我认为，这在逻辑上说明了一种情况，即使用限时喂养和低热量摄入似乎是最有科学依据的方法，至少在我看来，可以确保一个人减掉的体重很大一部分来自体内脂肪储存。

Any discussion about fasting would be incomplete without a discussion about what does and does not break a fast.

如果不讨论什么可以打破禁食，什么不可以打破禁食，任何关于禁食的讨论都是不完整的。

Andrew Huberman:

安德鲁·休伯曼：

However, there is no black-and-white answer to that question and you should immediately understand why.

然而，这个问题没有非黑即白的答案，您应该立即明白原因。

It's because eating and not eating are not equivalent to fed and fasted.

因为吃和不吃不等于吃和禁食。

It depends on when you ate, how much you ate, and where you are in your circadian cycle.

这取决于您何时进食、吃了多少以及您处于昼夜节律周期中的哪个位置。

We can actually arrive at a simple answer to whether or not something breaks the fast or not.

对于是否有东西破坏斋戒，我们实际上可以得出一个简单的答案。

Now the technical way to go about this would be to wear a continuous glucose monitor and to ingest little bits of food of different kinds or large amounts of food of different kinds, and measure blood glucose because ultimately blood glucose is the readout of whether or not your system is in a fed or fasted state.

现在实现这一点的技术方法是佩戴连续血糖监测仪并摄入少量不同种类的食物或大量不同种类的食物，并测量血糖，因为最终血糖是您的系统是否处于进食或禁食状态的读数。

There are other parameters too, of course, but that's the dominant one.

当然，还有其他参数，但这是主要参数。

Andrew Huberman:

安德鲁·休伯曼：

Insofar as the scientific literature says, drinking water will not break your fast.

据科学文献所述，喝水不会破坏你的斋戒。

Drinking tea will not break your fast.

喝茶不会破坏你的斋戒。

Drinking coffee, provided it is black coffee, will not break your fast.

喝咖啡，只要是黑咖啡，就不会破坏你的斋戒。

Ingesting caffeine in pill form will not break your fast.

摄入药丸形式的咖啡因不会破坏你的禁食。

There are other things that won't break your fast.

还有其他一些事情不会破坏你的斋戒。

For instance, eating one peanut when deep in a fasted state will not break your fast.

例如，在深度禁食状态下吃一颗花生并不会破坏你的禁食。

Eating a whole handful of peanuts might not even break your fast if you are in a very low glucose state.

如果您处于非常低的血糖状态，吃一大把花生甚至可能不会破坏您的禁食。

However, if you just finished a meal that included carbohydrates or it was a very large meal of any kind an hour ago, yes indeed, eating one peanut could break your fast.

然而，如果您在一小时前刚刚吃完一顿含有碳水化合物的饭菜，或者是一顿非常大的饭菜，那么确实，吃一颗花生可能会破坏您的禁食。

So it's all contextual.

所以这都是上下文相关的。

That's what's really important to understand unless you're going to wear a continuous glucose monitor and unless you're going to wear a continuous glucose monitor and set an absolute numerical threshold for what it is to break your fast, I think there are some simple rules that we can follow.

这才是真正需要理解的重要之处，除非您要佩戴连续血糖监测仪，并且除非您要佩戴连续血糖监测仪并为打破禁食设置绝对数值阈值，否则我认为我们可以遵循一些简单的规则。

Andrew Huberman:

安德鲁·休伯曼：

First of all, anything that involves sugar, in particular simple sugars, can potentially break your fast.

首先，任何涉及糖的东西，尤其是单糖，都可能破坏你的禁食。

And there's actually a study on this which shows that if people ingest even one gram of sugar post dinner, if they had a full meal for dinner, that can actually disrupt the expression of some of the circadian genes related to fasting and to sleep and sleep-related fasting.

实际上有一项研究表明，如果人们在晚餐后摄入一克糖，如果他们晚餐吃得很饱，实际上会扰乱一些与禁食、睡眠和睡眠相关禁食相关的昼夜节律基因的表达。

Now that's pretty extreme, it's almost kind of scary to think about, but that's how sensitive our system is if we already have somewhat elevated blood glucose from a meal that we ate an hour or so ago.

现在这是相当极端的，想想都有点可怕，但如果我们一小时左右前吃的一顿饭已经使血糖有所升高，那么我们的系统就会变得多么敏感。

Whereas if we have run for an hour or trained hard, high-intensity training, and we haven't quite reached the beginning of our so-called feeding window, will eating a small amount of food take us out of that fast?

然而，如果我们跑了一个小时或者进行了艰苦、高强度的训练，并且我们还没有完全达到所谓的进食窗口的开始，那么吃少量的食物会让我们摆脱那么快的速度吗？

Well, depends on what the food is.

嗯，取决于食物是什么。

Andrew Huberman:

安德鲁·休伯曼：

If it's mostly fat, probably not.

如果主要是脂肪的话，可能不会。

A number of people out there nowadays talk about so called fat fasting.

现在有很多人谈论所谓的“脂肪禁食”。

Fat fasting is a way to kind of wriggle past the stringency of either eating or not eating as a black-and-white rule for feeding window versus non-feeding window.

禁食是一种摆脱进食或不进食严格规定的方法，这种严格的进食或不进食是进食窗口与不进食窗口的黑白规则。

So some people will ingest medium chain triglycerides, so-called MCTs, or people will ingest fats only until their official feeding window begins.

因此，有些人会摄入中链甘油三酯，即所谓的 MCT，或者人们只会在正式进食窗口开始之前摄入脂肪。

So these are sort of how the negotiations that people carry out tend to go.

这就是人们进行谈判的方式。

But fat of course won't increase blood glucose and insulin as much as carbohydrates will.

但脂肪当然不会像碳水化合物那样增加血糖和胰岛素。

Protein will have sort of an intermediate effect.

蛋白质会产生某种中间效果。

And as I mentioned earlier, ingesting carbohydrates with some fat will tend to blunt the rise in glucose and will extend the duration over which glucose is released.

正如我之前提到的，摄入碳水化合物和一些脂肪往往会抑制葡萄糖的上升，并延长葡萄糖释放的持续时间。

So we really can't say food X or beverage X breaks a fast.

所以我们真的不能说食物 X 或饮料 X 打破了禁食。

Andrew Huberman:

安德鲁·休伯曼：

However, at the extremes we can say that.

然而，在极端情况下我们可以这么说。

For instance, if you drink a can of soda pop, unless you just ran an ultra-marathon, you're breaking your fast, okay?

例如，如果你喝一罐汽水，除非你刚刚跑了一场超级马拉松，否则你就打破了禁食，好吗？

You eat a piece of pizza, you're breaking your fast.

你吃了一块披萨，你就打破了斋戒。

If you eat purely fats, maybe, probably not if you've been fasting for five hours or more, strictly fasting for five hours or more.

如果你只吃脂肪，也许，但如果你已经禁食五个小时或更长时间，严格禁食五个小时或更长时间，则可能不会。

So you can start to see where there's a lot of wiggle room and it's very contextual.

所以你可以开始看到哪里有很大的回旋余地，而且它是非常相关的。

And this is why any post that you see or any information that you see that something does or does not break your fast that doesn't place it in the context of when the last time you ate and what you ate and your activity and your time within the circadian clock schedule of 24 hours, it's a sort of meaningless discussion.

这就是为什么你看到的任何帖子或任何信息，任何东西会或不会破坏你的斋戒，如果没有将它放在你上次吃饭的时间、你吃了什么、你的活动和你在 24 小时生物钟时间表内的时间的背景下，这是一种毫无意义的讨论。

So in general, I think what's really useful, if you're not going to wear a continuous glucose monitor, is to try and be fairly strict about when you initiate your feeding window and when you stop your feeding window.

因此，总的来说，我认为，如果您不打算佩戴连续血糖监测仪，真正有用的是尝试并相当严格地控制何时启动喂养窗口和何时停止喂养窗口。

Andrew Huberman:

安德鲁·休伯曼：

And as time evolves and you establish a more regular routine of eating certain kinds of foods, and not others, that are right for you.

随着时间的推移，你会养成更规律的习惯，吃某些适合你的食物，而不是其他食物。

Because as I've emphasized before on this podcast, and I will continue to emphasize, keto works great for some people.

因为正如我之前在这个播客中强调过的那样，而且我将继续强调，酮对某些人来说非常有效。

Vegetarian keto works great for some people.

素食酮对某些人来说效果很好。

Carnivore diet works great for other people.

肉食动物饮食对其他人来说非常有效。

Some people are omnivores, some people are carnivores, some people are vegan.

有些人是杂食动物，有些人是肉食动物，有些人是素食主义者。

All of that is great and fine by me.

所有这些对我来说都是伟大而美好的。

Everyone has to establish what's right for them.

每个人都必须确定什么适合他们。

Today we've really bypassed the discussion about foods of a particular origin or type, animal based or plant based, but all the same rules apply within this thing that we call intermittent fasting or time-restricted feeding.

今天，我们确实绕过了对特定来源或类型的食物（动物性食物或植物性食物）的讨论，但所有相同的规则都适用于我们所说的间歇​​性禁食或限时进食。

So what breaks a fast will depend.

因此，打破禁食的方式取决于情况。

And what you want to eat or what you are willing to eat, that's a totally separate manner from when you eat.

你想吃什么或你愿意吃什么，这与你吃饭时完全不同。

Andrew Huberman:

安德鲁·休伯曼：

But as we've established, when you eat is vitally important.

但正如我们已经确定的那样，什么时候吃东西至关重要。

Some of you are probably wondering whether or not artificial sweeteners or non-artificial plantbased sweeteners like stevia break a fast.

你们中的一些人可能想知道人工甜味剂或非人工植物甜味剂（如甜叶菊）是否会打破禁食。

This will vary somewhat, and I have to say the data on this are somewhat mixed.

这会有所不同，我不得不说这方面的数据有些复杂。

There is evidence that when people ingest artificial sweeteners that it can create a transient increase in blood glucose followed by a transient decrease in blood glucose below baseline.

有证据表明，当人们摄入人工甜味剂时，可能会导致血糖短暂升高，随后血糖短暂下降至基线以下。

This is thought to explain the increase in hunger caused by ingestion of things like aspartame and sucralose and things of that sort.

这被认为可以解释因摄入阿斯巴甜和三氯蔗糖等物质而导致饥饿感增加的原因。

There are not a lot of good studies exploring the plantbased nonsugar sweeteners.

探索植物性非糖甜味剂的良好研究并不多。

Andrew Huberman:

安德鲁·休伯曼：

Things like stevia, even things like monk fruit, which is a separate category into itself; there aren't a lot of studies on this.

像甜叶菊这样的东西，甚至像罗汉果这样的东西，它本身就是一个单独的类别；这方面的研究并不多。

I think most people need to establish this for themselves.

我认为大多数人需要为自己建立这一点。

The best way of course would be to wear a continuous glucose monitor, to go into a fasted state of either one hour or two hours, or maybe you've been fasting all night and then ingest stevia in whatever form you want or coffee in whatever form you want with sucralose or aspartame, etcetera.

当然，最好的方法是佩戴连续血糖监测仪，进入一小时或两小时的禁食状态，或者也许您已经禁食了一整夜，然后摄入任何您想要的形式的甜叶菊，或者您想要的任何形式的咖啡以及三氯蔗糖或阿斯巴甜等。

Setting aside the discussion about the effects of these things on the gut microbiome, which is a different topic entirely, I think it's fair to say that in moderation, the plant-based nonsugar sweeteners like stevia, in particular stevia seems to have a minimal impact on overall blood glucose when considered over a fairly large time bin.

抛开这些东西对肠道微生物组影响的讨论不谈（这完全是一个不同的话题），我认为可以公平地说，在相当长的时间内，甜叶菊等植物性非糖甜味剂，特别是甜叶菊，对整体血糖的影响似乎很小。

Andrew Huberman:

安德鲁·休伯曼：

Aspartame and sucralose, saccharin, I think we can say more or less the same, but as soon as you get into a discussion about those, you also have to get into a discussion about some of the evidence published in Nature and other excellent journals now pointing to the fact that when consumed in excess, not when consumed in moderation, but when consumed in excess, that those might have some detrimental effects on the gut microbiome.

阿斯巴甜、三氯蔗糖、糖精，我认为我们可以说或多或少是相同的，但一旦你开始讨论这些，你也必须开始讨论《自然》和其他优秀期刊上发表的一些证据，这些证据现在指出了这样一个事实：当过量食用时，不是适量食用，而是过量食用时，它们可能会对肠道微生物组产生一些有害影响。

So do artificial sweeteners break a fast?

那么人工甜味剂会破坏禁食吗？

Depends on the amount.

取决于金额。

Depends on the type.

取决于类型。

And in general, I think you're probably okay provided that you're not indulging in them too often.

总的来说，我认为只要你不经常沉迷于它们，你可能就没事。

However, some people, just by virtue of tasting something sweet, feel a spike in their appetite that makes it harder for them to adhere to the feeding window.

然而，有些人仅仅因为品尝了甜食，就感到食欲激增，这使得他们更难坚持喂食窗口。

Andrew Huberman:

安德鲁·休伯曼：

And so this is why you can imagine that a really well-controlled study on this would be very hard to carry out, and I'm not really sure that it's worth our tax dollars to actually design and carry out a study like that because there would be so much individual variation in terms of discipline, in that adhering to the feeding window, whether or not people experience increases in drops in blood glucose, how that impacts them, whether or not they're exercising.

因此，这就是为什么你可以想象，对此进行真正严格控制的研究将很难进行，而且我不确定是否值得我们花纳税钱来实际设计和开展这样的研究，因为在纪律方面会有很大的个体差异，在遵守喂养窗口方面，人们是否会经历血糖下降的增加，这对他们有何影响，无论他们是否在锻炼。

It just becomes an infinite variable space, as we say in experimental science.

正如我们在实验科学中所说的那样，它只是变成了一个无限可变的空间。

Andrew Huberman:

安德鲁·休伯曼：

So you really have to determine that for you.

所以你真的必须为自己确定这一点。

But I don't think that we can fairly say that artificial sweeteners break a fast.

但我认为我们不能公平地说人工甜味剂会破坏禁食。

I think that would be incorrect to say.

我认为这样说是不正确的。

Andrew Huberman:

安德鲁·休伯曼：

Earlier we were talking about glucose disposal agents, both behavioral and compound based, things like metformin and berberine, and in fact, cinnamon is even a mild glucose disposal agent.

之前我们讨论过基于行为和化合物的葡萄糖处理剂，例如二甲双胍和小檗碱，事实上，肉桂甚至是一种温和的葡萄糖处理剂。

It can actually reduce blood glucose.

它实际上可以降低血糖。

Lemon and lime juice, believe it or not, can lower blood glucose.

不管你信不信，柠檬和酸橙汁可以降低血糖。

You may have experienced this before of eating something very, very sweet and almost feeling kind of overwhelmed and kind of poisoned by how sweet it is, especially if you're not accustomed to eating a lot of sugary things.

您以前可能经历过这种情况，吃过非常非常甜的东西，几乎感觉有点不知所措，有点被它的甜度所毒害，尤其是如果您不习惯吃很多含糖的东西。

Andrew Huberman:

安德鲁·休伯曼：

One quick remedy for that is actually a half lime or half lemon squeezed into juice and drinking that, just by virtue of the taste and by virtue of the fact that it will reduce blood glucose, you'll notice that that effect almost immediately disappears.

一种快速的补救措施实际上是将半个酸橙或半个柠檬挤入果汁中，然后饮用，仅凭味道和它会降低血糖的事实，您会发现这种效果几乎立即消失。

That's not magic, that's the effects of acidity on blood glucose levels.

这并不神奇，这就是酸度对血糖水平的影响。

So there are a number of things that can adjust blood glucose.

所以有很多东西可以调节血糖。

They're not necessarily disposal agents, they're not sweeping it out of the bloodstream in the same way that berberine or metformin would or that high intensity exercise at the appropriate times of day would.

它们不一定是处理剂，它们不会像黄连素或二甲双胍或在一天中适当时间进行高强度运动那样将其从血液中清除。

Andrew Huberman:

安德鲁·休伯曼：

But there is one particular thing that one can ingest that can help manage psychologically and performance-wise through the fasting portion of the intermittent fasting and get you to your feeding window, and that's salt.

但是，人们可以摄入一种特殊的东西，可以帮助通过间歇性禁食的禁食部分进行心理和表现方面的管理，并让您到达进食窗口，那就是盐。

I've talked a little bit about this on the podcast before, but because neurons use salt, sodium, and potassium and magnesium, the so-called electrolytes, in order to perform their magic of chemical and electrical signaling, everything you do depends on chemical and electrical signaling, and all that chemical and electrical signaling requires electrolytes in some form or another.

我之前在播客上谈过这个问题，但由于神经元使用盐、钠、钾和镁（即所谓的电解质）来发挥化学和电信号的魔力，所以你所做的一切都取决于化学和电信号，而所有化学和电信号都需要某种形式的电解质。

Andrew Huberman:

安德鲁·休伯曼：

Neurons run on the passage of ions like sodium in and out of their cell membranes, or I should say across their cell membranes to be accurate.

神经元依靠钠等离子进出其细胞膜来运行，或者准确地说，我应该说是穿过细胞膜。

Many people find that the kind of lightheadedness, the shakiness that's accustomed with having slightly low blood sugar can be offset by taking a half teaspoon or so of sea salt or even just a tiny pinch of salt and putting it into some water and drinking it.

许多人发现，轻微低血糖带来的头晕、颤抖可以通过服用半茶匙左右的海盐，甚至一小撮盐，放入水中饮用来缓解。

Andrew Huberman:

安德鲁·休伯曼：

Some people find because of the glucose lowering effects of acidity, that if they're feeling kind of shaky and not well and they put some lemon juice into water and drink that, it drops their blood glucose further.

有些人发现，由于酸度具有降低血糖的作用，如果他们感觉有点摇晃和不舒服，他们将一些柠檬汁放入水中并饮用，血糖会进一步下降。

So there's a common practice nowadays that's discussed on the internet of waking up, drinking some water with some lime or lemon juice in it with a little pinch of salt.

所以现在网上讨论的一种常见做法是起床后喝一些加了酸橙或柠檬汁和少许盐的水。

I think that little pinch of salt is a good idea.

我认为加一点盐是个好主意。

What is it doing?

它在做什么？

How is it offsetting all this?

它如何抵消这一切？

Andrew Huberman:

安德鲁·休伯曼：

Well, salt water actually has a mild effect as a glucose disposal agent, but it has a stabilizing effect on blood volume.

嗯，盐水实际上作为葡萄糖处理剂具有温和的作用，但它对血容量有稳定作用。

And so because sodium brings with it water and the so-called osmolarity of your blood and your body depends on the salt levels in your blood and brain and body, many people find that if they're feeling shaky, they're feeling lightheaded, they can't concentrate, they think they need sugar or food, but what will actually remedy that is some salt.

因此，由于钠会带来水，而血液和身体的渗透压取决于血液、大脑和身体中的盐含量，许多人发现，如果他们感到颤抖、头晕、无法集中注意力，他们认为自己需要糖或食物，但实际上可以补救的是一些盐。

Andrew Huberman:

安德鲁·休伯曼：

And I know a number of people that have incorporated this practice and have written to me and saying, "Oh, if I just take a little bit of salt and some water," they may or may not include the lemon or lime juice, they immediately feel better and find that it's actually quite straightforward to get out to that ...

我知道很多人都采用了这种做法，并写信给我说：“哦，如果我只加一点盐和一些水，”他们可能会或可能不会加入柠檬或酸橙汁，他们立即感觉好多了，并发现实际上很容易做到这一点......

to wait until the feeding window kicks in.

等到喂食窗口开始。

Andrew Huberman:

安德鲁·休伯曼：

This is especially true for people that are using caffeine because when you ingest caffeine, you actually excrete a lot of water as a diuretic effect and with that water goes salt, so it actually causes you to excrete sodium.

对于使用咖啡因的人来说尤其如此，因为当你摄入咖啡因时，你实际上会排出大量的水作为利尿作用，而水会变成盐，所以它实际上会导致你排出钠。

Now the role of sodium in blood pressure and hypertension is quite controversial.

现在钠在血压和高血压中的作用颇有争议。

Andrew Huberman:

安德鲁·休伯曼：

Science Magazine, one of the premier scientific journals out there, had a special issue all about salt some years ago talking about the research around hypertension.

《科学杂志》是最重要的科学期刊之一，几年前有一期关于盐的特刊，讨论了有关高血压的研究。

Indeed, people with chronic hypertension or high blood pressure or very high blood pressure in particular, should be wary of ingesting too much sodium, but for most people ingesting sodium, provided they drink enough water and they don't have chronic hypertension or high blood pressure, is actually beneficial.

事实上，患有慢性高血压或高血压或非常高血压的人应该警惕摄入过多的钠，但对于大多数人来说，摄入钠，只要他们喝足够的水并且没有慢性高血压或高血压，实际上是有益的。

Andrew Huberman:

安德鲁·休伯曼：

That doesn't mean you should be drinking sea water, doesn't mean you should be overindulging in salt, but many people find that they can manage their mental and physical state and even feel really terrific, real clarity of mind and really enjoy their fast when they're ingesting sufficient salt.

这并不意味着你应该喝海水，也不意味着你应该过量摄入盐，但许多人发现，当他们摄入足够的盐时，他们可以管理自己的精神和身体状态，甚至感觉真的很棒，头脑真正清晰，真正享受禁食。

And all it requires really is a small pinch of salt, ideally Himalayan or sea salt if you want to get fancy about it, but table salt would be fine, and just drinking that in some water, maybe with lemon or lime juice to offset the taste a little bit, can really stabilize one's jitters and can stabilize the mind.

它所需要的只是一小撮盐，如果你想尝尝它的味道，最好是喜马拉雅盐或海盐，但食盐也可以，喝点水，也许加点柠檬汁或酸橙汁来抵消一点味道，真的可以稳定一个人的紧张情绪，稳定心灵。

Andrew Huberman:

安德鲁·休伯曼：

And you might also notice can offset that churning and yearning in appetite where you can't imagine going another five minutes before eating something, suddenly you feel okay.

你可能还会注意到，它可以抵消食欲的搅动和渴望，你无法想象在吃东西之前再花五分钟，突然你感觉很好。

And that has to do with a lot of the effects of blood volume caused by ingesting salt in the appropriate amounts.

这与摄入适量的盐对血容量的影响有关。

In other words, sometimes you think you need food, but what you really need is salt and salt can make you feel better immediately.

换句话说，有时你认为你需要食物，但你真正需要的是盐，盐可以让你立即感觉好一点。

Andrew Huberman:

安德鲁·休伯曼：

I'd like to mention two excellent zero-cost resources if you're going to explore time-restricted feeding or maybe if you already are doing time-restricted feeding.

如果您打算探索限时喂养或者您已经在进行限时喂养，我想提一下两个出色的零成本资源。

I have no affiliation to either of these.

我与这两者都没有任何关系。

The first is the website that I mentioned before, My Circadian Clock, which is the website hosted by Satchin Panda and colleagues.

第一个是我之前提到的网站My Circadian Clock，这是Satchin Panda和同事主办的网站。

There are a lot of resources there where you can log your food intake, get information about time-restricted feeding, all the science, the ongoing studies, etcetera.

那里有很多资源，您可以记录您的食物摄入量、获取有关限时喂养、所有科学知识、正在进行的研究等的信息。

Andrew Huberman:

安德鲁·休伯曼：

The other is the so-called Zero app that makes it very easy to mark when you're beginning your feeding window and when you're ending your feeding window.

另一个是所谓的“零”应用程序，可以很容易地标记您何时开始喂食窗口以及何时结束喂食窗口。

And in so doing, marking when you are beginning your fast and ending your fast or at least initiating the beginning of the unfed state as we could more accurately call it.

这样做，标记您何时开始禁食和结束禁食，或者至少开始不进食状态，我们可以更准确地称之为不进食状态。

Andrew Huberman:

安德鲁·休伯曼：

It's a terrific app.

这是一个很棒的应用程序。

I've used it from time to time.

我时不时地用过它。

I don't tend to use it in an ongoing basis because I'm just sort of used to eating in a particular time of day now, but anytime I've shifted that window, for instance, a few weeks ago, I started moving that protein intake in my entire feeding window earlier in the day.

我不倾向于持续使用它，因为我现在有点习惯在一天中的特定时间进食，但每当我改变这个窗口时，例如几周前，我就开始在当天早些时候在整个喂食窗口中调整蛋白质摄入量。

And because that takes some attention on my part, because I'm not used to doing that, I've been using the Zero app and I like it quite a lot.

因为这需要我的一些注意，因为我不习惯这样做，所以我一直在使用 Zero 应用程序，而且我非常喜欢它。

Andrew Huberman:

安德鲁·休伯曼：

It logs your progress and it gives you averages and you can see how many other people are fasting.

它会记录您的进度并给出平均值，您可以看到有多少其他人正在禁食。

Again, totally zero cost.

再次强调，完全零成本。

I actually don't know who owns that app, but I think they've done an excellent job.

我实际上不知道谁拥有该应用程序，但我认为他们做得非常出色。

The interface is really terrific and as far as I know, it's available for Apple and Android, but it's at least available for Apple phones, which is the type of phone I happen to have.

这个界面真的很棒，据我所知，它适用于苹果和安卓，但它至少适用于苹果手机，这正是我碰巧拥有的手机类型。

Andrew Huberman:

安德鲁·休伯曼：

So check those out.

所以检查一下。

My Circadian Clock, you just put that into Google, you'll find it.

我的生物钟，你只要把它输入谷歌，你就会找到它。

And the Zero app, both excellent, zero-cost resources.

还有零应用程序，都是优秀的零成本资源。

Andrew Huberman:

安德鲁·休伯曼：

In a moment I'd like to review the parameters of an ideal feeding schedule for you and give you the variables that you can plug into your lifestyle and your preferences.

稍后我想为您回顾一下理想的喂养计划的参数，并为您提供可以融入您的生活方式和偏好的变量。

There are a couple of things that I would place into the category of frequently asked, somewhat odd, but still worthy of discussion.

有几件事我会归入经常被问到的类别，虽然有些奇怪，但仍然值得讨论。

Andrew Huberman:

安德鲁·休伯曼：

For instance, people have asked, "Will brushing your teeth with toothpaste break your fast?" I think unless you're swallowing the toothpaste, no. Now if you really want to run out and get a continuous glucose monitor and brush your teeth and you can evaluate that, but no. People have asked, "Will a half glass of wine after dinner, a couple hours after dinner break your fast?" Absolutely.

例如，有人问：“用牙膏刷牙会破坏斋戒吗？”我想除非你吞下牙膏，否则不会。现在，如果你真的想跑出去做一个连续血糖监测仪并刷牙，你可以评估一下，但不行。人们问：“饭后几小时喝半杯酒会破坏你的斋戒吗？”绝对地。

It absolutely will, and it's been demonstrated to do that based on the one gram of sugar kind of eerie or scary effect that I talked about before, scary and eerie because it just seems like one gram of sugar, how could it do that?

它绝对会，而且已经证明可以做到这一点，基于我之前谈到的一克糖那种令人毛骨悚然或可怕的效果，可怕和可怕，因为它看起来就像一克糖，它怎么能做到这一点呢？

But these are metabolic processes and they are very sensitive post meal.

但这些都是新陈代谢过程，并且在餐后非常敏感。

Andrew Huberman:

安德鲁·休伯曼：

A few months back I did an experiment wearing a continuous glucose monitor and I got a surprise when I discovered that going into a sauna increases my blood glucose quite a bit.

几个月前，我戴着连续血糖监测仪进行了一项实验，当我发现进入桑拿浴室会大大增加我的血糖时，我感到惊讶。

It actually spikes it as high as a meal and then it tends to drop back down to baseline or even slightly below baseline afterwards.

实际上，它的峰值与一顿饭一样高，然后往往会回落到基线，甚至略低于基线。

Andrew Huberman:

安德鲁·休伯曼：

When I talked to people about this, somebody said, "Oh, it's got to be that the continuous glucose monitor was getting disrupted by the heat in the sauna." That's actually not the case.

当我和人们谈论这个问题时，有人说：“哦，这肯定是连续血糖监测仪被桑拿房的高温干扰了。”事实上并非如此。

Turns out that when you go in a sauna, because you dehydrate, you're losing water, I wasn't drinking water, and you're dropping a lot of water, the concentration of sugar in your blood actually goes up.

事实证明，当你去蒸桑拿时，因为你脱水，你正在流失水分，我没有喝水，而你流失了大量的水分，所以你血液中的糖浓度实际上会上升。

And I actually put these data out in a social media post on Twitter and people were kind of shocked to see how much a sauna can spike your blood glucose.

事实上，我将这些数据发布在 Twitter 上的社交媒体帖子中，人们惊讶地发现桑拿会让你的血糖飙升多少。

Andrew Huberman:

安德鲁·休伯曼：

Now, I do practice time-restricted feeding, intermittent fasting, I'm not super strict about it.

现在，我确实实行限时喂食、间歇性禁食，我对此不是很严格。

I use a kind of eight- to 10-hour-ish window, either early in the day or late in the day.

我使用八到十个小时左右的时间窗口，要么是在一天的早些时候，要么是在一天的晚些时候。

I saw this effect of the sauna.

我看到了桑拿的这种效果。

Personally, the psychological and physical health effects of the sauna are valuable enough to me that I continue to use it.

就我个人而言，桑拿对心理和身体健康的影响对我来说非常有价值，因此我继续使用它。

I just not concerned about this increase in blood glucose to the extent that I'm going to eliminate sauna.

我只是不担心血糖升高到我要取消桑拿的程度。

Andrew Huberman:

安德鲁·休伯曼：

I like to use the sauna three or four times a week before sleep.

我喜欢每周睡前洗三到四次桑拿。

So I'll use it an hour or two before sleep and yes, indeed, it creates this big spike in blood glucose that then drops based on change in the concentration of blood sugar.

所以我会在睡觉前一两个小时使用它，是的，确实，它会导致血糖大幅上升，然后根据血糖浓度的变化而下降。

I'm just not going to worry about it.

我只是不会为此担心。

Now if you're concerned about blood glucose spikes, then you might be worried about it.

现在，如果您担心血糖峰值，那么您可能会担心它。

Andrew Huberman:

安德鲁·休伯曼：

But in my case, it was one of those things where it was interesting, and it was worthy of discussion I thought because it was somewhat surprising to me, although it makes perfect sense why this would be the case, but at the end of the day, literally, it just makes sense for me to get in the sauna.

但就我而言，这是一件有趣的事情，我认为它值得讨论，因为这对我来说有点令人惊讶，尽管它完全有道理为什么会出现这种情况，但在一天结束时，从字面上看，对我来说去桑拿是有意义的。

Andrew Huberman:

安德鲁·休伯曼：

So now you've heard a lot of science, you've heard a lot of examples, even a few anecdotes, and let's come up with the ideal intermittent fasting, aka time-restricted feeding schedule for you.

现在您已经听过很多科学知识，听过很多例子，甚至一些轶事，让我们为您制定理想的间歇性禁食，也就是限时进食计划。

And when I say ideal, I mean what are the variables that are negotiable?

当我说理想时，我的意思是哪些变量是可以协商的？

What are the ones that are non-negotiable?

哪些是不可协商的？

What is ideal for you will depend on the context of your life and what you are willing to do consistently.

什么对您来说是理想的取决于您的生活背景以及您愿意坚持做的事情。

Andrew Huberman:

安德鲁·休伯曼：

So first of all, we established based on the discussion with Satchin, who is truly the premier world expert in this area, who knows the animal and human scientific literature better than anybody, has written this incredible review, and for whom I consulted, that you do not want to ingest food for at least, I want to emphasize at least, 60 minutes post waking up.

首先，我们根据与 Satchin 的讨论确定，他是该领域真正的世界顶级专家，他比任何人都更了解动物和人类科学文献，他写了这篇令人难以置信的评论，我也为他咨询过，我想强调的是，至少在起床后 60 分钟内，你不想摄入食物。

Andrew Huberman:

安德鲁·休伯曼：

Second, you want to avoid ingesting any food of any kind, even one gram of sugar.

其次，您要避免摄入任何种类的食物，即使是一克糖。

Remember, this is the ideal, one gram of sugar even would be too much, for the two to three hours prior to bedtime.

请记住，这是理想的情况，在睡前两到三个小时内，一克糖甚至太多了。

He also mentioned, ideally, you are spending eight hours in bed.

他还提到，理想情况下，你应该在床上度过八个小时。

I didn't tell you that earlier, I saved that for now.

我之前没有告诉过你，我暂时保存了。

But ideally, you are sleeping that entire eight hours, but simply by being in bed for that eight hours and avoiding food after waking for an hour and before bed for two to three hours, you're starting to build out the duration of this fasted period.

但理想情况下，您睡了整整八个小时，但只需在这八个小时里躺在床上，并在醒来后一小时和睡前两到三个小时避免进食，您就可以开始计算禁食期的持续时间。

Andrew Huberman:

安德鲁·休伯曼：

Remember that the sleep-related fasting is particularly important for the health benefits of time-restricted feeding.

请记住，与睡眠相关的禁食对于限时进食的健康益处尤其重要。

Again, the sleep-related fasting is especially important because of all the cellular repair processes that occur in the liver, in the gut, in the microbiome, in the brain, all over the body.

同样，与睡眠相关的禁食尤其重要，因为所有细胞修复过程都发生在肝脏、肠道、微生物组、大脑和全身各处。

And because of the way that that coordinates the expression of the clock genes that are then going to wick out and have many other positive effects on health, including weight and fat loss, but in addition to that, liver health, etcetera.

由于协调时钟基因表达的方式，这些基因随后会消失并对健康产生许多其他积极影响，包括体重和脂肪减少，但除此之外，还有肝脏健康等等。

Andrew Huberman:

安德鲁·休伯曼：

An eight hour feeding window as a target seems to be the best target feeding window, at least by my read of the literature and in discussing it with Satchin.

八小时的喂养窗口作为目标似乎是最好的目标喂养窗口，至少从我阅读的文献以及与 Satchin 的讨论来看是这样。

Shorter feeding windows of four to six hours tend to lead to overeating and potentially increases in weight.

四到六个小时的较短喂养时间往往会导致暴饮暴食，并可能导致体重增加。

One meal per day type eating do not seem to do that, but those are special cases in that most people can't adhere to a one meal per day type schedule, at least not on a regular basis.

每天一餐式的饮食似乎并不能做到这一点，但这些都是特殊情况，因为大多数人不能遵守每天一餐式的时间表，至少不能定期遵守。

And it's not very compatible with most social schedules, although some people may be able to adhere to that in a straightforward way.

它与大多数社交时间表不太兼容，尽管有些人可能能够以简单的方式遵守这一点。

Andrew Huberman:

安德鲁·休伯曼：

But there aren't any robust studies exploring the advantages of one meal per day.

但还没有任何强有力的研究探索每天一顿饭的好处。

So if you feel there are advantages of one meal per day for you as opposed to an eight-hour feeding window, well then by all means, use a one meal per day approach or use a four- to six-hour feeding window and just make sure you don't overeat in that window.

因此，如果您觉得每天一顿饭比八小时的喂养窗口更有优势，那么无论如何，请采用每天一餐的方法或使用四到六小时的喂养窗口，并确保您不会在该窗口内吃得过多。

Andrew Huberman:

安德鲁·休伯曼：

Remember that most people tend to not adhere to the eight-hour feeding window.

请记住，大多数人往往不会遵守八小时的喂食时间。

They say eight hours, but they tend to eat outside of the eight hours a little bit on each side.

他们说八小时，但他们往往在八小时之外吃一点点。

So if your goal is a 10-hour feeding window, you might want to set it to nine hours or eight hours.

因此，如果您的目标是 10 小时的喂食时间，您可能需要将其设置为 9 小时或 8 小时。

If your goal is six hours, you might want to set it to seven or eight hours.

如果您的目标是六个小时，您可能希望将其设置为七或八小时。

And this is simply based, or I shouldn't say simply, this is based on thousands if not tens of thousands of human subject data points that Satchin and colleagues have collected.

这只是基于，或者我不应该简单地说，这是基于萨钦和同事收集的数千甚至数万个人类受试者数据点。

Andrew Huberman:

安德鲁·休伯曼：

Regular placement of the eating window or feeding window every 24 hours is important.

每 24 小时定期放置一次进食窗或喂食窗非常重要。

You don't have to be absolutely rigid and neurotic about this, but you don't want it sliding around on the weekends so that it's starting two hours later and ending two hours later a couple days a week because then you start to offset many of the positive health effects that have been demonstrated for time-restricted feeding.

你不必对此绝对僵化和神经质，但你不希望它在周末滑动，这样一周几天就会在两个小时后开始，在两个小时后结束，因为这样你就开始抵消限时喂养所证明的许多积极的健康影响。

Andrew Huberman:

安德鲁·休伯曼：

Remember, if you eat your food within a certain feeding window, but that feeding window shifts by a couple hours, it is effectively like jet lagging your system.

请记住，如果您在某个喂食窗口内吃食物，但该喂食窗口会移动几个小时，那么这实际上就像您的系统出现时差反应一样。

It is effectively like traveling a couple time zones over, eating there for a few days and coming back, when in fact, you're not traveling.

这实际上就像旅行几个时区，在那里吃了几天然后回来，而事实上，你并没有在旅行。

And that's because of the way that food adjusts these circadian clock genes.

这是因为食物调节这些生物钟基因的方式。

Andrew Huberman:

安德鲁·休伯曼：

Now you can offset some of that through the use of light, and I've talked extensively about how to use light in previous podcasts, but again, early morning and all day bright light exposure as safely as you can, ideally from sunlight, not through a window, etcetera, avoiding bright light in the middle of the night, extremely important for mood, offsetting metabolic dysfunction, etcetera.

现在你可以通过使用光来抵消其中的一些，我在之前的播客中广泛讨论了如何使用光，但同样，清晨和全天尽可能安全地暴露在强光下，最好是来自阳光，而不是通过窗户等，避免在半夜使用强光，这对情绪极其重要，抵消代谢功能障碍等。

Not incidentally, Satchin's early work was he was one of the three co-discoverers of the cells in the eye, the so-called melanopsin cells that set the central circadian clock.

并非偶然，萨钦的早期工作是他是眼睛细胞的三位共同发现者之一，即所谓的设定中央生物钟的黑视蛋白细胞。

So he was a pioneer in that field, which led him to be a pioneer in this field and so on.

所以他是那个领域的先驱，这导致他成为这个领域的先驱等等。

Andrew Huberman:

安德鲁·休伯曼：

When should that eight-hour window be placed within each 24-hour cycle?

每个 24 小时周期内应该在什么时候放置 8 小时窗口？

Well, let's talk about ideal.

好吧，我们来谈谈理想。

Ideal, if you really want to maximize all the health benefits of time-restricted feeding, you need to extend the fast around sleep on both sides.

理想情况下，如果您真的想最大限度地发挥限时喂养的所有健康益处，您需要延长两侧睡眠期间的禁食时间。

You would place it smack dab in the middle of the day.

你可以把它放在一天的中间。

It would be a schedule in which you started eating, for instance at 10:00 AM and you stopped eating at 6:00 PM.

这将是您开始进食的时间表，例如上午 10:00，下午 6:00 停止进食。

An absolutely dreadful schedule for anyone that wants to have some semblance of a normal life, in my opinion.

在我看来，对于任何想要过上正常生活的人来说，这绝对是可怕的日程安排。

It's not really compatible with most schedules, although some people might be able to do it.

尽管有些人可能能够做到，但它与大多数时间表并不真正兼容。

Andrew Huberman:

安德鲁·休伯曼：

Maybe you and your family or your friends, you're eating a late breakfast and then you're having a late-ish lunch around 2:00 PM and then you have dinner at six.

也许您和您的家人或朋友会吃较晚的早餐，然后在下午 2:00 左右吃较晚的午餐，然后在六点吃晚餐。

And then assuming that you go to bed around 9:30 or 10:00 PM, that is going to extract the maximum amount of weight related, body fat related, metabolic factor related aspects of time-restricted feeding.

然后假设您在晚上 9:30 或 10:00 左右上床睡觉，这将提取限时喂养中与体重、身体脂肪、代谢因素相关的最大量。

Andrew Huberman:

安德鲁·休伯曼：

Some people tend to fall into a category where they do best placing that feeding window later in the day, and provided it doesn't run too close to your sleep.

有些人倾向于将喂食时间安排在当天晚些时候，并且不要太靠近睡眠时间。

Remember, you need a two- or three-hour buffer before your sleep where you're not ingesting anything, that's in order to extract the benefits of time-restricted feeding, well then starting your feeding window at 12:00 PM and ending it at 8:00 PM, plus or minus half an hour or so day to day seems like a perfectly reasonable schedule for some people — starting at 2:00 PM and ending at 10:00 PM will be that schedule.

请记住，您在睡觉前需要有两到三个小时的缓冲时间，不摄入任何东西，这是为了获得限时喂食的好处，然后在中午 12:00 开始喂食时间并在晚上 8:00 结束，每天加减半小时左右对某些人来说似乎是一个完全合理的时间表 — 从下午 2:00 开始到晚上 10:00 结束就是这个时间表。

Andrew Huberman:

安德鲁·休伯曼：

Of course, you have to take into consideration when you exercise, if you exercise.

当然，你要考虑到你什么时候运动，如果你运动的话。

For instance, I like to exercise early in the day.

例如，我喜欢早上锻炼身体。

If I run or if I do some moderate or light intensity exercise, regardless of what type of exercise it is, I have no trouble waiting until my feeding window kicks in around noon or even 2:00 PM.

如果我跑步或者做一些中等或轻度的运动，无论是什么类型的运动，我都可以毫不费力地等到中午甚至下午 2:00 左右我的进食窗口开始。

But if I do high intensity weight training, for instance, early in the day, or if I run sprints and I do that at 7:00 AM or 8:00 AM, by 11:00 AM I am very, very hungry and it's hard for me to do other things, concentrate, etcetera.

但是，如果我在早上进行高强度举重训练，或者如果我在早上 7:00 或 8:00 进行冲刺训练，到了上午 11:00，我会非常非常饥饿，并且很难做其他事情、集中注意力等等。

Andrew Huberman:

安德鲁·休伯曼：

Now I'm not neurotic about my feeding window as I mentioned before.

现在我不再像我之前提到的那样对喂养窗口感到神经质。

I kind of let it expand and contract a bit around the eight-hour mark, and feel perfectly free to do that too.

我有点让它在八小时左右扩大和收缩一点，并且也觉得完全可以自由地这样做。

We're talking here in ideals, not in necessarily practicals, but other people find that they're very hungry when they wake up early in the day.

我们在这里讨论的是理想情况，不一定是实际情况，但其他人发现他们一大早就醒来时非常饿。

If you're one of these people or you're somebody who really is trying to emphasize hypertrophy or maintenance of muscle, then it does seem that ingesting protein early in the day is beneficial, that it can be more readily converted into muscle tissue.

如果您是这些人中的一员，或者您是真正想要强调肌肉肥大或维护的人，那么在一天的早些时候摄入蛋白质似乎确实是有益的，因为它可以更容易地转化为肌肉组织。

Andrew Huberman:

安德鲁·休伯曼：

And this has been demonstrated in at least one study.

至少一项研究已经证明了这一点。

There's another study underway that's exploring this further.

另一项研究正在进行中，正在进一步探索这一点。

For people that are really, really interested in hypertrophy and building muscle, well then time-restricted feeding is usually not the way they go.

对于那些真正对增肌和增强肌肉感兴趣的人来说，限时喂食通常不是他们所采取的方式。

I mean, let's be honest, there are many people out there who are eating four or more meals per day and they're doing that from 7:00 AM until 8:00 PM.

我的意思是，说实话，有很多人每天吃四餐或更多餐，而且他们从早上 7:00 到晚上 8:00 都这样做。

I realize that not everybody is overweight.

我意识到并不是每个人都超重。

There is an obesity crisis, indeed, the percentage of obesity and nonalcoholic fatty liver disease is just cosmic through the roof, at least in this country and in other countries as well.

事实上，存在肥胖危机，肥胖和非酒精性脂肪肝疾病的比例非常高，至少在这个国家和其他国家都是如此。

This country meaning the US, but other countries as well.

这个国家指的是美国，也指其他国家。

Andrew Huberman:

安德鲁·休伯曼：

But there are of course people that are trying to gain weight or who don't want to lose weight or who are trying to maximize physical performance or hypertrophy or things of that sort.

但当然也有人试图增加体重，或者不想减肥，或者试图最大限度地提高身体表现或肥大或诸如此类的事情。

And so of course, time-restricted feeding for them might be, as long as I'm awake, I'm eating.

当然，对它们的限时喂食可能是，只要我醒着，我就在吃东西。

And I tip my hat to those people and just say, provided you understand what you're doing and the burden then that places on some of the other processes in your body, if that's right for you, then by all means pursue that.

我向这些人致敬，只是说，只要你了解自己在做什么，以及这会给你身体的其他一些过程带来的负担，如果这适合你，那么一定要追求它。

Andrew Huberman:

安德鲁·休伯曼：

Another thing that we can add to this summary or key points related to time-restricted feeding is the use of glucose disposal agents and/or behaviors.

我们可以在与限时喂养相关的总结或要点中添加的另一件事是葡萄糖处理剂和/或行为的使用。

If you find that you've eaten too close to a period of time in which you would prefer to be fasting, that's when a 30-minute brisk walk or even modest walk after eating can be beneficial.

如果您发现自己的进食时间太接近您希望禁食的时间，那么饭后 30 分钟的快走甚至适度的步行可能会有所帮助。

Andrew Huberman:

安德鲁·休伯曼：

Ingesting some lemon juice or lime juice can help lower blood glucose somewhat.

摄入一些柠檬汁或酸橙汁可以在一定程度上帮助降低血糖。

And then there are the things like metformin and berberine.

还有二甲双胍和小檗碱之类的东西。

There are even some supplements out there that combine things like berberine: cinnamon, which can lower blood glucose, and things like chromium and things that have a mild effect on blood glucose.

甚至有一些补充剂结合了小檗碱、肉桂（可以降低血糖）、铬等物质以及对血糖有轻微影响的物质。

But berberine and metformin are very high potency glucose disposal agents, and I mentioned earlier why you would want to approach those with the appropriate level of caution and figure out the dosages for you.

但小檗碱和二甲双胍是非常高效的葡萄糖处理剂，我之前提到过为什么您要以适当的谨慎程度接触这些药物并确定适合您的剂量。

And then for some people, the dosages will be zero milligrams is going to be ideal.

对于某些人来说，剂量为零毫克将是理想的。

Andrew Huberman:

安德鲁·休伯曼：

And then of course we discussed how making sure that you're ingesting enough fluids, in particular water and salt, especially if you're using caffeine in order to increase your levels of alertness, regardless of where that caffeine source comes from, coffee, tea, or otherwise, that can cause the excretion of sodium and can lead to a kind of shakiness, a lightheadedness and the feelings of hunger that may or may not be related to blood glucose.

当然，我们还讨论了如何确保摄入足够的液体，特别是水和盐，特别是如果您使用咖啡因来提高警觉性水平，无论咖啡因的来源是咖啡、茶还是其他，这都会导致钠的排泄，并可能导致一种颤抖、头晕和饥饿感，这些感觉可能与血糖有关，也可能无关。

Andrew Huberman:

安德鲁·休伯曼：

Some people genuinely need to eat.

有些人确实需要吃饭。

I certainly would not want to see people getting hypoglycemic to the point where it's dangerous.

我当然不希望看到人们低血糖到危险的程度。

Certainly if you are diabetic, and in fact for all people, you should consult with your physician when exploring any major changes to diet or additions or subtractions of anything including supplementation.

当然，如果您患有糖尿病，事实上对于所有人来说，在探索饮食的任何重大改变或添加或减少任何东西（包括补充剂）时，您应该咨询您的医生。

But for most people, maintaining relatively low-to-modest blood glucose levels is going to be pretty healthy and will allow all the positive effects of intermittent fasting to occur.

但对于大多数人来说，维持相对较低至适度的血糖水平将非常健康，并且可以实现间歇性禁食的所有积极作用。

Andrew Huberman:

安德鲁·休伯曼：

And when you find that reaching that start to the feeding window is challenging, that ingesting sodium can often stabilize your system mentally and physically and allow you to reach that window, often painlessly.

当您发现达到喂养窗口的开始具有挑战性时，摄入钠通常可以稳定您的精神和身体系统，并让您达到该窗口，通常是无痛的。

And then as a final point, as I mentioned earlier, provided that they are consumed in low, no, or modest amounts, artificial sweeteners or plant-based nonsugar, noncaloric sweeteners don't seem to really impact blood glucose to the extent that it would "take you out of your fast."

最后一点，正如我之前提到的，只要摄入量低、不摄入或适量，人造甜味剂或植物性非糖、无热量甜味剂似乎不会真正影响血糖，达到“让你摆脱禁食”的程度。

Andrew Huberman:

安德鲁·休伯曼：

But that, like fat fasting, is something that's going to be highly individual and that you're going to have to experiment with for yourself.

但这就像禁食一样，是高度个人化的事情，你必须亲自尝试。

And being able to recognize when you're in a fast and when you're out of a fast at a subjective level and not constantly having to measure your blood glucose or do things of that sort can be beneficial.

能够在主观层面上识别自己何时处于禁食状态以及何时结束禁食状态，并且不必经常测量血糖或做类似的事情，这可能是有益的。

And I think if you watch for the feelings associated with eating and posteating foods of different kinds in different amounts and you watch for the feelings associated with being fasted for long periods of time or short periods of time, of having gotten sufficient sunlight, of having trained hard or not trained hard earlier that day, etcetera, you can do the most important thing, which is to start to learn to evaluate your own system, to run simple, safe experiments on your system in a way that allows you to really establish the ideal nutrition schedule for you, whether it be time-restricted feeding, aka intermittent fasting, or some other nutritional plan.

我认为，如果你观察与进食和进食后不同数量的不同种类食物相关的感觉，观察与长时间或短时间禁食、获得充足阳光、当天早些时候刻苦训练或未刻苦训练等相关的感觉，你可以做最重要的事情，那就是开始学习评估你自己的系统，在你的系统上进行简单、安全的实验，让你真正为自己建立理想的营养计划，无论是限时喂养，又称间歇性禁食，或其他一些营养计划。

Andrew Huberman:

安德鲁·休伯曼：

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel, that really helps us.

如果您正在学习和/或喜欢这个播客，请订阅我们的 YouTube 频道，这对我们确实有帮助。

In addition, please feel free to leave us comments about this episode or our other episodes.

此外，请随时给我们留下有关本集或其他集的评论。

If you want to make suggestions about future episode guests or episode topics, please do that in the comment section as well.

如果您想对未来的剧集嘉宾或剧集主题提出建议，也请在评论部分提出。

Please also subscribe to the podcast on Apple and Spotify, and on Apple, you can leave us up to a five-star review.

还请订阅 Apple 和 Spotify 上的播客，在 Apple 上，您可以给我们留下五星级的评论。

Andrew Huberman:

安德鲁·休伯曼：

In addition, if you're not already following Huberman Lab on Instagram, there I do brief posts about science that often are not covered on the podcast.

此外，如果您还没有在 Instagram 上关注 Huberman Lab，我会在那里发布关于科学的简短帖子，这些帖子通常不会在播客中涵盖。

So that's Huberman Lab on Instagram.

这就是 Instagram 上的 Huberman Lab。

We're also on Twitter, also at Huberman Lab.

我们也在 Twitter 上，也在 Huberman 实验室。

Andrew Huberman:

安德鲁·休伯曼：

Recently we launched a clips channel, Huberman Lab Clips.

最近我们推出了一个剪辑频道，Huberman Lab Clips。

Please check out our clips channel and subscribe there for brief excerpts from the various Huberman Lab podcasts.

请查看我们的剪辑频道并订阅该频道，以获取各种 Huberman 实验室播客的简短摘录。

Andrew Huberman:

安德鲁·休伯曼：

In addition, please check out our sponsors that we mentioned at the beginning of this episode.

此外，请查看我们在本集开头提到的赞助商。

That's a terrific way to support the podcast.

这是支持播客的绝佳方式。

I know we covered a lot of information today.

我知道我们今天涵盖了很多信息。

I hope you learned a lot about time-restricted feeding.

我希望您了解了很多有关限时喂养的知识。

I hope you learned a lot about metabolism and energy and health and how when you eat is as important as what you eat.

我希望你学到了很多关于新陈代谢、能量和健康的知识，以及你什么时候吃东西和你吃什么一样重要。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。