Essentials: Boost Your Energy & Immune System with Cortisol & Adrenaline

Note: This transcript is not yet final and may contain errors or inaccuracies.

注意：此文字记录尚未最终确定，可能包含错误或不准确之处。

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Andrew Huberman: Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.

安德鲁·胡伯曼（Andrew Huberman）：欢迎来到胡伯曼实验室要点，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

This podcast is separate from my teaching and research roles at Stanford.

这个播客与我在斯坦福大学的教学和研究角色是分开的。

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

然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

Today, we're going to focus on how particular hormones influence our energy levels and our immune system.

今天，我们将重点关注特定激素如何影响我们的能量水平和免疫系统。

We are going to talk about the hormones cortisol and epinephrine, also called adrenaline.

我们将讨论激素皮质醇和肾上腺素，也称为肾上腺素。

If you're somebody who has challenges with sleep, or you're somebody who has challenges getting your energy level up throughout the day and getting your energy level down when you want to sleep, today's episode is also for you.

如果您在睡眠方面遇到困难，或者您在全天提高精力水平和想睡觉时降低精力水平方面遇到困难，那么今天的节目也适合您。

And we are going to talk about the immune system and how to enhance the function of your immune system.

我们将讨论免疫系统以及如何增强免疫系统的功能。

I think it's fair to say that most people would like to have a lot of energy during the day, if you work during the day, and they'd like their energy to taper off at night.

我认为可以公平地说，如果白天工作，大多数人都希望在白天拥有充足的精力，而他们希望自己的精力在晚上逐渐减少。

And I think it's fair to say that most people don't enjoy being sick.

我认为可以公平地说，大多数人不喜欢生病。

And it turns out that the two hormones that dominate those processes of having enough energy and having a healthy immune system are cortisol and epinephrine.

事实证明，皮质醇和肾上腺素是主导拥有足够能量和健康免疫系统过程的两种激素。

I just want to cover a little bit about what cortisol and epinephrine are, where they are released in the body and brain, because if you can understand that, you will understand better how to control them.

我只是想简单介绍一下皮质醇和肾上腺素是什么，它们在身体和大脑中的释放位置，因为如果你能理解这一点，你就会更好地理解如何控制它们。

First of all, cortisol is a steroid hormone much like estrogen and testosterone in that it is derived from cholesterol.

首先，皮质醇是一种类固醇激素，与雌激素和睾酮非常相似，因为它源自胆固醇。

So, understand that cholesterol is a precursor molecule, meaning it's the substrate from which a lot of things like testosterone and estrogen are made.

因此，请了解胆固醇是一种前体分子，这意味着它是制造睾酮和雌激素等许多物质的底物。

Please also understand that cholesterol can be made into estrogen or testosterone or cortisol, and that cortisol is sort of the competitive partner to estrogen and testosterone.

另请理解，胆固醇可以转化为雌激素、睾酮或皮质醇，而皮质醇是雌激素和睾酮的竞争伙伴。

What this means is no matter how much cholesterol you're eating or you produce, whether or not it's low or it's high, if you are stressed, more of that cholesterol is going to be devoted toward creating cortisol, which is indeed a stress hormone.

这意味着，无论你摄入或产生多少胆固醇，无论它是低还是高，如果你有压力，更多的胆固醇将用于产生皮质醇，这确实是一种压力激素。

However, the word stress shouldn't stress you out, because you need cortisol.

然而，压力这个词不应该给你带来压力，因为你需要皮质醇。

Cortisol is vital.

皮质醇至关重要。

You don't want your cortisol levels to be too low.

您不希望您的皮质醇水平太低。

It's very important for immune system function, for memory, for not getting depressed.

它对于免疫系统功能、记忆力和不抑郁都非常重要。

You just don't want your cortisol levels to be too high, and you don't want them to be elevated even to normal levels at the wrong time of day.

您只是不希望自己的皮质醇水平过高，也不希望它们在一天中的错误时间升高到正常水平。

Epinephrine, or adrenaline, has also been demonized a bit.

肾上腺素也被妖魔化了一些。

We think of it as this stress hormone, this thing that makes us anxious, fight or flight.

我们认为它是一种压力荷尔蒙，这种让我们焦虑、战斗或逃跑的东西。

The fact of the matter is that epinephrine is your best friend when it comes to your immunity, when it comes to protecting you from infection, and epinephrine, adrenaline, is your best friend when it comes to remembering things and learning and activating neuroplasticity.

事实上，当涉及到你的免疫力、保护你免受感染时，肾上腺素是你最好的朋友，而当涉及到记住事物、学习和激活神经可塑性时，肾上腺素、肾上腺素是你最好的朋友。

We're going to talk about that as well.

我们也将讨论这个问题。

Once again, it's a question of how much and how long and the specific timing of release of cortisol and epinephrine, as opposed to cortisol and adrenaline being good or bad.

这又是一个关于皮质醇和肾上腺素释放多少、多长时间以及具体时间的问题，而不是皮质醇和肾上腺素的好坏。

They're terrific when they're regulated.

当它们受到监管时，它们会很棒。

They are terrible when they're misregulated, and we will give you lots of tools to regulate them better.

当它们监管不当时，它们会很糟糕，我们将为您提供很多工具来更好地监管它们。

I'd like to take a quick break and acknowledge one of our sponsors, BetterHelp.

我想稍微休息一下并感谢我们的赞助商之一 BetterHelp。

BetterHelp offers professional therapy with a licensed therapist carried out entirely online.

BetterHelp 提供由持证治疗师完全在线进行的专业治疗。

I've been doing weekly therapy for well over 30 years.

三十多年来我每周进行一次治疗。

Initially, I didn't have a choice.

最初，我别无选择。

It was a condition of being allowed to stay in school.

这是被允许留在学校的一个条件。

But pretty soon I realized that therapy is an extremely important component to overall health.

但很快我就意识到治疗对于整体健康来说是极其重要的组成部分。

In fact, I consider doing regular therapy just as important as getting regular exercise, including cardiovascular exercise and resistance training, which of course I also do every week.

事实上，我认为定期治疗与定期锻炼一样重要，包括心血管锻炼和阻力训练，当然我每周也会进行这些锻炼。

There are essentially three things that great therapy provides.

伟大的治疗本质上可以提供三件事。

First of all, it provides a good rapport with somebody that you can trust and talk to about all issues that you're concerned about.

首先，它与您可以信任的人建立了良好的融洽关系，并可以与您谈论您关心的所有问题。

Second of all, it can provide support in the form of emotional support or directed guidance.

其次，它可以以情感支持或定向指导的形式提供支持。

And third, expert therapy can provide useful insights.

第三，专家治疗可以提供有用的见解。

With BetterHelp, they make it very easy to find an expert therapist with whom you resonate with and can provide those benefits that come through effective therapy.

通过 BetterHelp，他们可以很容易地找到与您产生共鸣的专家治疗师，并可以通过有效的治疗提供这些好处。

Also, because BetterHelp allows therapy to be done entirely online, it's very time efficient.

此外，由于 BetterHelp 允许治疗完全在线完成，因此非常省时。

It's easy to fit into a busy schedule.

很容易适应繁忙的日程。

There's no commuting to a therapist's office or sitting in a waiting room or anything like that.

无需通勤到治疗师办公室或坐在候诊室或类似的地方。

You simply go online and hold your appointment.

您只需上网并预约即可。

If you would like to try BetterHelp, go to betterhelp.com/huberman to get 10% off your first month.

如果您想尝试 BetterHelp，请访问 betterhelp.com/huberman，第一个月可享受 10% 的折扣。

Again, that's betterhelp.com/huberman.

再说一次，这是 betterhelp.com/huberman。

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

今天的节目也是LMNT给我们带来的。

LMNT is an electrolyte drink that has everything you need, but nothing you don't.

LMNT 是一种电解质饮料，拥有您所需的一切，但没有您不需要的。

That means the electrolytes sodium, magnesium, and potassium all in the correct ratios, but no sugar.

这意味着电解质中钠、镁和钾的比例都正确，但没有糖。

Proper hydration is critical for optimal brain and body function.

适当的水合作用对于大脑和身体的最佳功能至关重要。

Even a slight degree of dehydration can diminish cognitive and physical performance.

即使是轻微程度的脱水也会降低认知和身体表现。

It's also important that you get adequate electrolytes.

获得充足的电解质也很重要。

The electrolytes sodium, magnesium, and potassium are vital for the functioning of all the cells in your body, especially your neurons or your nerve cells.

电解质钠、镁和钾对于体内所有细胞的功能至关重要，尤其是神经元或神经细胞。

Drinking LMNT dissolved in water makes it extremely easy to ensure that you're getting adequate hydration and adequate electrolytes.

饮用溶解在水中的 LMNT 可以非常轻松地确保您获得足够的水分和电解质。

To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I wake up in the morning, and I drink that basically first thing in the morning.

为了确保我获得适量的水合作用和电解质，当我早上醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。

I also drink LMNT dissolved in water during any kind of physical exercise that I'm doing.

在进行任何体育锻炼时，我也会饮用溶解在水中的 LMNT。

They have a bunch of different great-tasting flavors of LMNT.

他们有多种不同口味的 LMNT。

They have watermelon, citrus, et cetera.

他们有西瓜、柑橘等。

Frankly, I love them all.

坦白说，我爱他们所有人。

If you'd like to try LMNT, you can go to drinklmnt.com/hubermanlab to claim a free LMNT sample pack with the purchase of any LMNT drink mix.

如果您想尝试 LMNT，可以访问 Drinklmnt.com/hubermanlab，购买任何 LMNT 混合饮料即可领取免费 LMNT 样品包。

Again, that's drinklmnt.com/hubermanlab to claim a free sample pack.

再次强调，请访问 Drinklmnt.com/hubermanlab 索取免费样品包。

Cortisol biology 101 in less than two minutes.

不到两分钟，皮质醇生物学 101。

Your brain makes what we call releasing hormones, and in this case there's corticotropin-releasing hormone, CRH, is made by neurons in your brain.

您的大脑会产生我们所说的释放激素，在这种情况下，促肾上腺皮质激素释放激素 CRH 是由大脑中的神经元产生的。

It causes the pituitary, this gland that sits about a k- an inch in front of the roof of your mouth in the base of your brain, to release ACTH.

它会导致垂体（位于大脑底部上颚前方约 1 英寸的腺体）释放 ACTH。

ACTH then goes and causes your adrenals, which sit above your kidneys in your lower back, to release cortisol, a so-called stress hormone, but I would like you to think about cortisol not as a stress hormone, but as a hormone of energy.

然后，ACTH 会导致位于下背部肾脏上方的肾上腺释放皮质醇，这是一种所谓的压力激素，但我希望您不要将皮质醇视为压力激素，而是一种能量激素。

It produces s- a situation in the brain and body whereby you want to move and whereby you don't want to rest and whereby you don't want to eat, at least at first.

它会在大脑和身体中产生一种情况，让你想要活动，不想休息，不想吃东西，至少一开始是这样。

Epinephrine or adrenaline 101 in less than two minutes.

不到两分钟即可产生肾上腺素或肾上腺素 101。

When you sense a stressor with your mind or your body senses a stress- stressor, excuse me, from a wound or something of that sort, a signal is sent to neurons that are in the middle of your body, they're called the sympathetic chain ganglia.

当你的思想或身体感受到压力源时，对不起，来自伤口或类似的东西，信号会发送到你身体中部的神经元，它们被称为交感神经节链。

The name doesn't necessarily matter.

名字并不一定重要。

They release norepinephrine very quickly.

他们很快释放去甲肾上腺素。

It's almost like a, a sprinkler system that just hoses your body with epinephrine.

它几乎就像一个喷水灭火系统，只是用肾上腺素冲洗你的身体。

That will increase heart rate, will increase breathing rate.

这会增加心率，会增加呼吸频率。

It will also increase the size of vessels and arteries that are giving blood flow to your vital organs.

它还会增加为重要器官提供血液的血管和动脉的大小。

You also release adrenaline from your adrenals, again, sit riding atop your kidneys, and you release it from an area of your brain called locus coeruleus, and that creates alertness in your brain.

你还会从肾上腺释放肾上腺素，再次坐在肾脏上方，从大脑中称为蓝斑的区域释放肾上腺素，这会在你的大脑中产生警觉性。

Okay, so we have cortisol and we have epinephrine, and their net effect is to increase energy.

好的，我们有皮质醇和肾上腺素，它们的净效应是增加能量。

So, the first tool is to make sure that your highest levels of cortisol are first thing in the morning when you wake up.One way or another, every 24 hours, you will get an increase in cortisol.

因此，第一个工具是确保您早上醒来时第一件事就是皮质醇水平达到最高水平。无论如何，每 24 小时，您的皮质醇就会增加。

It's to stimulate movement from being sleep, presumably horizontal, to getting up and starting to move about your day.

它是为了刺激从睡眠（大概水平）到起床并开始活动的运动。

The best way to stimulate that increase in cortisol at the appropriate time is that very soon after waking, within 30 minutes or so after waking, get outside, view some sunlight.

在适当的时间刺激皮质醇增加的最佳方法是，醒来后立即，即醒来后 30 分钟左右，到外面去，看看阳光。

Even if it's overcast, get outside, view some sunlight, no sunglasses.

即使是阴天，也要到外面去，看看阳光，不要戴墨镜。

Do that, because in the early part of the day, you have the opportunity to time that cortisol release to the early part of the day.

这样做，因为在一天的早些时候，你有机会将皮质醇的释放时间安排在一天的早些时候。

It will in- will improve your focus, it will impro- improve your energy levels, and it will improve your learning throughout the day.

它将提高您的注意力，提高您的能量水平，并改善您全天的学习。

So, here's how it works.

那么，这就是它的工作原理。

On a sunny day, so no cloud cover, provided that the sun is s- not yet overhead, it's somewhere low in the sky, could have just crossed the horizon, or if you wake up a little bit later, it could be somewhat low in the sky, basically the intensity of light, the brightness is somewhere around 100,000 lux.

在晴朗的日子里，所以没有云层覆盖，前提是太阳还没有在头顶上，它在天空中较低的地方，可能刚刚越过地平线，或者如果你晚点醒来，它可能在天空中有点低，基本上是光的强度，亮度约为 100,000 勒克斯。

Lux is just a measurement of brightness.

勒克斯只是亮度的度量。

On a cloudy day, it's about 10,000 lux, okay?

阴天的话大概是10000勒克斯吧？

So, tenfold reduction.

所以，减少了十倍。

But bright artificial light, very bright artificial light is somewhere around 1,000 lux.

但是明亮的人造光，非常明亮的人造光大约在 1,000 勒克斯左右。

And ordinary room light is somewhere around 100 to 200 lux.

普通室内光线约为 100 至 200 勒克斯。

So, even if you have a very bright bulb sitting right next to you, that's not going to do the job.

因此，即使你旁边有一个非常亮的灯泡，也无法完成这项工作。

Your phone will not do the job, not early in the day.

你的手机无法完成这项工作，尤其是在一大早。

To get the cortisol released at the appropriate time, you need to get outside.

为了在适当的时间释放皮质醇，您需要到户外活动。

So, let's just set a couple general parameters.

因此，让我们设置几个常规参数。

If it's bright outside and no cloud cover, get outside for 10 minutes.

如果外面天气晴朗且没有云层，则到户外活动 10 分钟。

If it's a cloudy day, dense overcast, you're probably going to need about 30 minutes.

如果是阴天，浓云密布，您可能需要大约 30 分钟。

If it's light cloud, broken cloud cover, it's probably going to be somewhere between 10 and 20 minutes.

如果是薄云、破碎的云层，则可能会持续 10 到 20 分钟。

This is why it's vital to get this light on a regular basis to get that cortisol released early in the day.

这就是为什么定期使用这种灯对于在一天早些时候释放皮质醇至关重要。

That sets you up for optimal levels of energy.

这将使您达到最佳的能量水平。

Now, throughout the day, you're going to experience different things.

现在，一整天，你都会经历不同的事情。

Most of you are not spending your entire day trying to optimize your health.

你们中的大多数人并没有花一整天的时间来优化您的健康。

You know, some of you might be, but most of you have jobs and you have families and you have commitments.

你知道，你们中的一些人可能是这样，但你们大多数人都有工作、有家庭、有承诺。

Life enters the picture and provides you stressors.

生活介入并给你带来压力。

Those will cause increases in cortisol and epinephrine.

这些会导致皮质醇和肾上腺素增加。

The key is these blips in cortisol and epinephrine need to be brief.

关键是皮质醇和肾上腺素的这些变化必须是短暂的。

You can't have them so often or lasting so long that you are in a state of chronic cortisol elevation or chronic epinephrine elevation.

你不能频繁地使用它们或持续太久，以致你处于慢性皮质醇升高或慢性肾上腺素升高的状态。

This system of stress was designed to increase your alertness and mobilize you towards things, get you frustrated, and provide the opportunity to change behavior.

这种压力系统的目的是提高你的警觉性，动员你去做事情，让你感到沮丧，并提供改变行为的机会。

And the reason it works is that cortisol, when it's released into the bloodstream, it actually can bind to receptors in the brain.

它起作用的原因是皮质醇，当它被释放到血液中时，它实际上可以与大脑中的受体结合。

It can bind receptors in the amygdala, fear centers and threat detection centers, but also areas of the brain that are involved in learning and memory and neuroplasticity.

它可以结合杏仁核、恐惧中心和威胁检测中心的受体，还可以结合大脑中涉及学习、记忆和神经可塑性的区域。

And this is why I say that neuroplasticity, the brain's ability to change itself in response to experience, is first stimulated by attention and focus, and often a low level state of agitation.

这就是为什么我说神经可塑性，即大脑根据经验而改变自身的能力，首先受到注意力和集中力的刺激，并且通常是低水平的激动状态。

So, understand that and you won't be quite so troubled about the little stress increases that you experience throughout the day.

所以，了解这一点，你就不会因为一天中所经历的一点点压力增加而感到困扰。

Now, there are ways to leverage stress, epinephrine, and cortisol in ways that serve you, and to do it in a deliberate way.

现在，有一些方法可以以适合您的方式利用压力、肾上腺素和皮质醇，并且以一种刻意的方式做到这一点。

There are also ways to do that that increase your level of stress threshold, meaning they make it less likely that epinephrine and cortisol will be released.

还有一些方法可以提高您的压力阈值水平，这意味着它们可以降低肾上腺素和皮质醇释放的可能性。

So, I want to talk about the science of those practices, 'cause I get asked about these practices a lot, things like Wim Hof breathing, which is also called Tummo breathing, things like ice baths, things like high intensity interval training.

所以，我想谈谈这些练习的科学性，因为我经常被问到这些练习，比如 Wim Hof 呼吸（也称为 Tummo 呼吸）、冰浴、高强度间歇训练等。

All of those things have utility.

所有这些东西都有用处。

The question is how you use them and how often you use them.

问题是您如何使用它们以及使用它们的频率。

Those tools, just like stress from a life event, can either enhance your immunity or deplete it.

这些工具就像生活事件带来的压力一样，可以增强您的免疫力，也可以削弱您的免疫力。

That's right.

这是正确的。

Those same practices of ice baths, Tummo breathing, high intensity interval training, or training of any kind, can deplete your immune system or it can improve them.

冰浴、Tummo 呼吸、高强度间歇训练或任何类型的训练等相同做法可能会削弱您的免疫系统，也可能会改善您的免疫系统。

Excuse me, they can improve it, meaning they can improve your immune system.

对不起，他们可以改善它，这意味着他们可以改善你的免疫系统。

The key is how often you use them and when.

关键是您使用它们的频率和时间。

And so I want to review that now in light of the scientific literature, because in doing that, you can build practices into your daily or maybe every other day routine, that can really help buffer you against unhealthy levels of cortisol and epinephrine, meaning cortisol increases that are much too great or that last much too long, epinephrine increases that are much too great or that last much too long.

所以我现在想根据科学文献回顾一下这一点，因为这样做，你可以在你的日常生活中或每隔一天的例行公事中建立一些练习，这确实可以帮助你缓冲皮质醇和肾上腺素的不健康水平，这意味着皮质醇增加太多或持续太久，肾上腺素增加太多或持续太久。

Let's say somebody tells you something very troubling, or you look at your phone and you see a text message that's really upsetting to you.

假设有人告诉您一些非常令人不安的事情，或者您查看手机并看到一条让您感到非常不安的短信。

That will cause an immediate increase in epinephrine, adrenaline, in your brain and body.

这会导致大脑和身体中的肾上腺素立即增加。

And chances are it's going to increase your levels of cortisol as well.

而且很可能它也会增加你的皮质醇水平。

Let's say you get into an ice bath or a cold shower.

假设您进入冰浴或冷水淋浴。

That will cause an equivalent increase in epinephrine and cortisol.

这将导致肾上腺素和皮质醇的相应增加。

Let's say you go out for high intensity interval training, you decide you're going to run some sprints, you're going to do some repeats, or you're going to do some weight lifting in the gym, or you decide that you want to do some hot yoga, you're going to increase your epinephrine and cortisol levels.

假设你出去进行高强度间歇训练，你决定要跑一些冲刺，你要做一些重复，或者你要在健身房做一些举重，或者你决定要做一些热瑜伽，你要增加你的肾上腺素和皮质醇水平。

And guess what?

你猜怎么着？

They increase your levels of energy and alertness.

它们可以提高您的精力和警觉性。

So, if you're somebody who struggles with energy and alertness, it can be beneficial, provided you get clearance from your doctor, to have some sort of protocol built into your day where you deliberately increase your levels of epinephrine and your levels of cortisol.

因此，如果您在精力和警觉性方面遇到困难，那么在获得医生许可的情况下，在您的一天中制定某种方案，故意提高肾上腺素和皮质醇水平，可能会有所帮助。

So, it's really important to understand that the body doesn't distinguish between a troubling text message, ice, Tummo breathing, or high intensity interval training, or any other kind of exercise.

因此，了解身体无法区分令人不安的短信、冰敷、Tummo 呼吸、高强度间歇训练或任何其他类型的运动，这一点非常重要。

It's all stress.

这都是压力。

Cognitively reframing that and telling yourself, "I like this, I enjoy it," is not going to change (laughs) the way that that molecule impacts your body and brain.

认知上重构并告诉自己，“我喜欢这个，我喜欢它”，不会改变（笑）该分子影响你的身体和大脑的方式。

I sort of chuckle because people would love to tell you that all you have to do is say, "Oh, this is good for me." No.

我有点笑，因为人们很乐意告诉你，你所要做的就是说，“哦，这对我有好处。”不。

What it does to tell yourself that it's good for you or that you enjoy it, is it, that it liberates other molecules, like dopa- dopamine and serotonin, that help buffer the epinephrine response.

它的作用是告诉自己这对你有好处或者你喜欢它，它会释放其他分子，如多巴多巴胺和血清素，有助于缓冲肾上腺素反应。

Now, the way that it does that, I've talked about previous episode, but I'll just mention that dopamine is the precursor to epinephrine.

现在，我已经谈到了前一集的做法，但我只想提到多巴胺是肾上腺素的前体。

Epinephrine is made from dopamine.

肾上腺素是由多巴胺制成的。

And that's why if you tell yourself you're enjoying something, and because dopamine is so subjective, that you can, in some ways, as long as you're not completely lying to yourself, you can get more epinephrine, you get more mileage or more ability to push through something, and you can sort of reframe it.

这就是为什么如果你告诉自己你很享受某件事，而且因为多巴胺是如此主观，在某种程度上，只要你没有完全欺骗自己，你就可以得到更多的肾上腺素，你可以获得更多的里程或更强的能力来完成某件事，你可以重新构建它。

But it's not really cognitive reframing.

但这并不是真正的认知重构。

The cognitive part is the trigger, but the r- it's a chemical substance that's actually occurring there.

认知部分是触发器，但r-它是实际发生在那里的化学物质。

It's dopamine giving you more epinephrine, a bigger amplitude epinephrine release, and it gives you some sense of control.

多巴胺会给你更多的肾上腺素，更大幅度地释放肾上腺素，它会给你一些控制感。

So, here's a protocol that anyone can use if you want to increase levels of energy, if you suffer from low energy during the daytime, or whenever it is that you'd like to be alert.

因此，如果您想提高能量水平、白天精力不足或需要保持警觉，任何人都可以使用以下方案。

Pick a practice that you can do fairly consistently, maybe every day, but maybe every third day or every fourth day.

选择一种你可以相当持续地进行的练习，也许每天，但也许每三天或每四天进行一次。

Maybe it's an ice bath or a cold bath, maybe it's a cold shower, maybe it's the cyclic in- inhale-exhale breathing protocol I described.

也许是冰浴或冷水浴，也许是冷水淋浴，也许是我描述的循环吸气-呼气呼吸方案。

If that wasn't clear, and people always ask for a demo, I'm not going to do the whole thing right now, but I'm willing to do a few rounds of this, or a few cycles, I should say.

如果这还不清楚，而且人们总是要求进行演示，我现在不会做整个事情，但我应该说，我愿意做几轮，或者几个周期。

So, it's inhale (inhales and exhales deeply).

所以，它是吸气（深吸气和深呼气）。

I would do that more deeply, more like (inhales and exhales deeply).

我会做得更深入，更像（深吸气和深呼气）。

You do that 25, 30 times repeatedly.

你重复这样做 25 到 30 次。

You will start to feel warm.

你会开始感到温暖。

People in the yoga community, they say you're generating heat.

瑜伽界的人们说你正在产生热量。

You're not generating heat, you're releasing adrenaline.Inhale an-exhale, inhale-exhale 25 or 30 times, you will feel agitated and stressed.

你不会产生热量，你会释放肾上腺素。吸气-呼气，吸气-呼气25或30次，你会感到焦躁和压力。

That's because you're releasing adrenaline in your body and that's because you're releasing norepinephrine in your brain, and you'll be more alert.

那是因为你在体内释放肾上腺素，并且在大脑中释放去甲肾上腺素，你会更加警觉。

I'd like to take a quick break and acknowledge our sponsor, AG1.

我想稍微休息一下并感谢我们的赞助商 AG1。

AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens.

AG1 是一种维生素矿物质益生菌饮料，还包含益生元和适应原。

As somebody who's been involved in research science for almost three decades, and in health and fitness for equally as long, I'm constantly looking for the best tools to improve my mental health, physical health, and performance.

作为一个从事科学研究近三十年的人，并且在健康和健身领域也有同样长的时间，我一直在寻找最好的工具来改善我的心理健康、身体健康和表现。

I discovered AG1 way back in 2012, long before I ever had a podcast or even knew what a podcast was, and I've been taking it every day since.

我早在 2012 年就发现了 AG1，那时我还没有播客，甚至还不知道播客是什么，从那时起我就每天都在听它。

I find that AG1 greatly improves all aspects of my health.

我发现 AG1 极大地改善了我健康的各个方面。

I simply feel much better when I take it.

当我服用它时，我只是感觉好多了。

AG1 uses the highest quality ingredients in the right combinations, and they're constantly improving their formulas without increasing the cost.

AG1 使用最优质的成分进行正确的组合，并且在不增加成本的情况下不断改进其配方。

Whenever I'm asked if I could take just one supplement, what would that supplement be?

每当我被问到是否可以只服用一种补充剂时，该补充剂会是什么？

I always say AG1.

我总是说AG1。

If you'd like to try AG1, you can go to drinkag1.com/huberman to claim a special offer.

如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 申请特别优惠。

Right now, they're giving away five free travel packs plus a year supply of vitamin D3 K2.

现在，他们赠送五个免费旅行包以及一年的维生素 D3 K2。

Again, that's drinkag1.com/huberman to claim that special offer.

再次强调，您可以通过 Drinkag1.com/huberman 领取特别优惠。

So if all these protocols, all these activities are just equivalent, they're just stress, then how do we make them good for us?

因此，如果所有这些协议、所有这些活动都是等价的，它们只是压力，那么我们如何让它们对我们有益呢？

How do we actually benefit from them?

我们如何真正从它们中受益？

Now, of course, the cold itself can have some health-promoting effects.

当然，寒冷本身也有一些促进健康的作用。

It can increase brown fat thermogenesis and metabolism.

它可以增加棕色脂肪的产热和代谢。

High-intensity interval training or other forms of exercise, of course, has cardiovascular effects that can be good for us, as does weight training, et cetera.

当然，高强度间歇训练或其他形式的运动对心血管有好处，对我们有益，举重训练等也是如此。

But what we're talking about here are ways to increase energy and to teach our brain and body, to teach ourselves how to regulate the stress response.

但我们在这里讨论的是增加能量、教导我们的大脑和身体、教导我们自己如何调节压力反应的方法。

So in addition to the benefits of the actual practices, what we're talking about is building a system so that when you experience increases in epinephrine and cortisol from life events, you're able to better buffer those, and we are also talking about ways that you can increase energy overall, 'cause that's what today's episode is all about, energy and the immune system.

因此，除了实际练习的好处之外，我们正在讨论的是建立一个系统，以便当您因生活事件而经历肾上腺素和皮质醇增加时，您能够更好地缓冲这些，我们还在讨论可以增加整体能量的方法，因为这就是今天的节目的全部内容，能量和免疫系统。

There's a biological mechanism that's very important if you want to do those things, increase energy and your immune system on demand, learn to buffer stress on demand in real time, and it means taking these protocols, these practices, whether or not it's cold water or ice bath or exercise or any of those, and making one small but very powerful adjustment in how you perform them.

如果你想做这些事情，根据需要增加能量和免疫系统，学会根据需要实时缓冲压力，那么有一种生物机制非常重要，这意味着采取这些方案、这些做法，无论是冷水、冰浴、锻炼还是其中任何一种，并对你的执行方式做出一个小但非常有力的调整。

But in order to make that adjustment, I can't just tell you the adjustment.

但为了做出这样的调整，我不能只是告诉你调整的内容。

I have to tell you the mechanism so that you know if you're doing it correctly or not.

我必须告诉你这个机制，以便你知道你做得是否正确。

This is really a case where if you can understand a little bit of mechanism, you will be far better off than just adopting protocols.

这确实是一个例子，如果你能理解一点机制，你会比仅仅采用协议要好得多。

Cortisol, as I mentioned, is released from the adrenals.

正如我提到的，皮质醇是从肾上腺释放的。

They can have action both in the body and in the brain.

它们可以在身体和大脑中发挥作用。

Cortisol can cross the blood-brain barrier.

皮质醇可以穿过血脑屏障。

Epinephrine cannot.

肾上腺素不能。

That's one of the reasons why it's released both from the adrenals in your body and released from this brain stem area of the locus coeruleus in your brain.

这就是为什么它从您体内的肾上腺释放并从您大脑中蓝斑的脑干区域释放的原因之一。

That's a powerful thing, because what it means is that the body can enter states of readiness and alertness while the mind remains calm.

这是一件很强大的事情，因为它意味着身体可以进入准备和警觉的状态，同时头脑保持平静。

So I'm presuming at this point that you're getting your morning light to time your cortisol increase.

所以我假设此时你正在接受晨光来控制皮质醇的增加。

I'm presuming that you want more energy or that you want to increase your immune system's function and its ability to combat infections of various kinds.

我假设您想要更多的能量，或者您想要增强免疫系统的功能及其对抗各种感染的能力。

Now, the simplest way to describe how to do that would be in the context of cold water or a breathing protocol.

现在，描述如何做到这一点的最简单方法是在冷水或呼吸方案的背景下。

Let's presume cold water.

我们假设是冷水。

So let's say you decide you're going to take a cold shower.

假设您决定要洗个冷水澡。

You get into the cold shower, and if it's cold enough, that will be stressful.

你洗冷水澡，如果足够冷，就会有压力。

You will experience an increase in epinephrine.

您会发现肾上腺素增加。

It will increase your alertness.

它会提高你的警觉性。

Now, you're using this as a practice, as a tool to build, you could call it resilience, but the ability to stay calm in the mind while being stressed in the body, epinephrines in the body, and you do that by subjectively trying to calm yourself.

现在，你用它作为一种练习，作为一种建立的工具，你可以称之为韧性，但在身体受到压力时保持头脑平静的能力，体内的肾上腺素，你通过主观地试图让自己平静下来来做到这一点。

Now, you can do that by telling yourself it's good for you, by emphasizing your exhales, anything that you can do to try and stay calm despite the fact that you are in a heightened state of alertness.

现在，你可以通过告诉自己这对你有好处，通过强调你的呼气来做到这一点，尽管你处于高度警觉状态，但你可以做任何事情来尝试保持冷静。

You could do this with exercise, you could do this with music, pretty much anything that will give you a really heightened state of alertness offers you the opportunity to try and stay calm in the mind.

你可以通过锻炼来做到这一点，你可以通过音乐来做到这一点，几乎任何能让你高度警觉的东西都可以让你有机会尝试保持头脑冷静。

What you're trying to do at a mechanistic level is to have adrenaline released from the adrenals, but not have adrenaline, epinephrine released from the brain stem to the same degree.

从机械层面上来说，你要做的就是让肾上腺素释放出来，而不是让脑干释放出相同程度的肾上腺素。

So you're not just trying to buffer this.

所以你不仅仅是想缓冲这个。

You're not trying to say, "Oh, this is good for me, this is good for me, I'm going to grind this out." You're not trying to grind it out.

你不会想说：“哦，这对我有好处，这对我有好处，我要把它解决掉。”你并不是想把它磨掉。

You're trying to move through this calmly while maintaining alertness.

你试图冷静地度过这个过程，同时保持警觉。

In the immediate period following that practice, your system, your entire brain and body are different.

在练习之后的一段时间内，你的系统、你的整个大脑和身体都会有所不同。

Your body is actually primed to resist infection when you have high levels of epinephrine in it for short periods of time.

当您的身体短时间内含有高水平的肾上腺素时，您的身体实际上已经准备好抵抗感染。

So the scientific study that explored how increasing adrenaline in the body can improve immune resistance is grounded in a well-known phenomenon that increases in stress actually protect you against infection in the short term.

因此，这项探索体内肾上腺素增加如何提高免疫抵抗力的科学研究是基于一个众所周知的现象，即压力增加实际上可以在短期内保护您免受感染。

So I want to look at the classic data first, describe what was done, and then I want to talk about the more recent study, which is immediately actionable.

所以我想先看一下经典数据，描述一下做了什么，然后我想谈谈最近的研究，这是立即可操作的。

There are a classic set of studies that are really based mainly on the work of somebody named Bruce McEwen, who was at the Rockefeller University in New York.

有一组经典的研究实际上主要基于纽约洛克菲勒大学布鲁斯·麦克尤恩 (Bruce McEwen) 的工作。

I'm not going to go through all the details of the study, but essentially what they were doing was exposing subjects to some sort of infection, either bacterial or viral infection, and inducing stress.

我不会详细介绍这项研究的所有细节，但本质上他们所做的就是让受试者暴露于某种感染（细菌或病毒感染），并诱发压力。

Sounds like a double whammy, right?

听起来像是双重打击，对吧？

You'd think that maybe getting a little electric foot shock or cold water exposure or something to increase your levels of stress and adrenaline would just make the effects of the infection worse, but no, quite the opposite.

您可能会认为，足部受到一点电击或冷水暴露或其他增加压力和肾上腺素水平的东西只会使感染的影响变得更糟，但事实并非如此，恰恰相反。

Brief bouts of stress, which now you should be thinking about in terms of cortisol and epinephrine release, were actually able to increase immune system function.

短暂的压力，现在你应该考虑皮质醇和肾上腺素的释放，实际上能够增强免疫系统功能。

The duration here is really important, because if stress stayed too high for too long, then yes, indeed, stress can hinder the immune response, but for a period of about one to four days, it actually can protect you by way of increasing the immune response.

这里的持续时间非常重要，因为如果压力持续太长时间，那么是的，压力确实会阻碍免疫反应，但在大约一到四天的时间内，它实际上可以通过增强免疫反应来保护您。

There's a human study that I definitely want to point out to you, because it-it was published more recently than the McEwen work.

我绝对想向你们指出一项人类研究，因为它比麦克尤恩的研究发表得更晚。

The title of the paper is Voluntary Activation of the Sympathetic Nervous System, that's the system that causes fight or flight, and AKA stress.

这篇论文的标题是交感神经系统的自愿激活，该系统会导致战斗或逃跑，也称为压力。

This is Kox, K-O-X et al.

这是 Kox、K-O-X 等人。

PNAS, Proceedings of the National Academy of Sciences, 2014, and they incorporate the ever-famous Wim Hof breathing.

PNAS，《美国国家科学院院刊》，2014 年，其中纳入了著名的 Wim Hof 呼吸。

Here's what they did.

这就是他们所做的。

They injected people with E.

他们给人们注射了E。

coli and they had groups that either did the sorts of breathing I've been describing that increase adrenaline release, although I should say I don't think you need that breathing to get adrenaline release.

大肠杆菌和它们的群体要么进行我所描述的那种呼吸，以增加肾上腺素的释放，尽管我应该说，我不认为你需要这种呼吸来释放肾上腺素。

You could do it with cold exposure, you could do it with other things, high-intensity interval training as well, and what they found was that the response to the E.

你可以通过寒冷暴露来做到这一点，你也可以通过其他事情来做到这一点，也可以通过高强度间歇训练来做到这一点，他们发现，对 E 的反应。

coli was quite different in the people that had a protocol, in this case breathing, to increase adrenaline.

对于那些制定了增加肾上腺素方案（在本例中为呼吸）的人来说，大肠杆菌的情况有很大不同。

So this is a remarkable study because what they found was that the fever, the vomiting, all the negative effects of E.

所以这是一项了不起的研究，因为他们发现发烧、呕吐以及大肠杆菌的所有负面影响。

coli, many of them, and in some cases all of them, were greatly attenuated-...

大肠杆菌，其中许多，在某些情况下全部，都被大大减弱了——......

by way of engaging the adrenaline system.

通过激活肾上腺素系统。

The point is you can control your immune system by finding a way that you can increase adrenaline.

关键是你可以通过找到一种增加肾上腺素的方法来控制你的免疫系统。

And this runs counter to what we always hear, which is, "Don't get too stressed or you will get sick." Learn to control adrenaline, turn it on and turn it off.

这与我们经常听到的“不要压力太大，否则你会生病”背道而驰。学习控制肾上腺素，打开和关闭它。

Learn to control cortisol, turn it on with light in the morning, try and turn it off, and then when it spikes because of life events, learn to turn it off.

学会控制皮质醇，早上用灯打开它，尝试将其关闭，然后当它因生活事件而激增时，学会将其关闭。

Learning to turn on and off adrenaline, AKA epinephrine, and learning to turn on and off cortisol affords you the ability to turn on energy and focus in your immune system.

学习打开和关闭肾上腺素（又称肾上腺素）以及学习打开和关闭皮质醇，可以让您有能力打开能量并专注于免疫系统。

That's the most important point from today's podcast, and understanding that it doesn't matter what protocol you use, maybe it's a cup of coffee and running up a hill five or six times, that will improve your immune system function if you get adrenaline in your system.

这是今天播客中最重要的一点，要明白，无论你使用什么方案，也许只是喝杯咖啡，跑上山五六次，如果你的系统中含有肾上腺素，这将改善你的免疫系统功能。

You can use a ice bath, you can use a cold bath.

可以用冰浴，也可以用冷水浴。

It really doesn't matter.

这真的没关系。

I'd like to take a quick break and acknowledge one of our sponsors, Function.

我想稍微休息一下并感谢我们的赞助商之一 Function。

Last year, I became a Function member after searching for the most comprehensive approach to lab testing.

去年，在寻找最全面的实验室测试方法后，我成为了 Function 成员。

Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health.

Function 提供 100 多项高级实验室测试，为您提供整个身体健康状况的关键快照。

This snapshot offers you with insights on your heart health, hormone health, immune functioning, nutrient levels, and much more.

此快照为您提供有关心脏健康、激素健康、免疫功能、营养水平等方面的见解。

They've also recently added tests for toxins such as BPA exposure from harmful plastics, and tests for PFASes, or forever chemicals.

他们最近还增加了毒素测试，例如有害塑料中的 BPA 暴露，以及 PFAS 或永久化学物质的测试。

Function not only provides testing of over 100 biomarkers key to your physical and mental health, but it also analyzes these results and provides insights from top doctors who are expert in the relevant areas.

Function 不仅提供对您的身心健康至关重要的 100 多种生物标记物的测试，而且还分析这些结果并提供相关领域专家的顶级医生的见解。

For example, in one of my first tests with Function, I learned that I had elevated levels of mercury in my blood.

例如，在我第一次使用 Function 进行测试时，我发现我的血液中汞含量升高。

Function not only helped me detect that, but offered insights into how best to reduce my mercury levels, which included limiting my tuna consumption, I'd been eating a lot of tuna, while also making an effort to eat more leafy greens and supplementing with NAC and acetylcysteine, both of which can support glutathione production and detoxification.

功能不仅帮助我发现了这一点，还提供了如何最好地降低汞含量的见解，其中包括限制我的金枪鱼消费，我一直在吃大量金枪鱼​​，同时还努力吃更多绿叶蔬菜并补充 NAC 和乙酰半胱氨酸，这两者都可以支持谷胱甘肽的产生和解毒。

And I should say by taking a second Function test, that approach worked.

我应该说，通过进行第二次功能测试，这种方法奏效了。

Comprehensive blood testing is vitally important.

全面的血液检测至关重要。

There's so many things related to your mental and physical health that can only be detected in a blood test.

有很多与您的心理和身体健康相关的事情只能通过血液检查来检测。

The problem is, blood testing has always been very expensive and complicated.

问题是，血液检测一直非常昂贵且复杂。

In contrast, I've been super impressed by Function's simplicity and at the level of cost.

相比之下，Function 的简单性和成本水平给我留下了深刻的印象。

It is very affordable.

这是非常实惠的。

As a consequence, I decided to join their scientific advisory board, and I'm thrilled that they're sponsoring the podcast.

因此，我决定加入他们的科学顾问委员会，我很高兴他们赞助了这个播客。

If you'd like to try Function, you can go to functionhealth.com/huberman.

如果您想尝试 Function，可以访问 functionhealth.com/huberman。

Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman Podcast listeners.

Function 目前有超过 250,000 人的等候名单，但他们正在为 Huberman 播客听众提供早期访问服务。

Again, that's functionhealth.com/huberman to get early access to Function.

同样，可以通过 functionhealth.com/huberman 提前访问 Function。

So, up until now, we've been talking about increasing energy and increasing the immune system by way of cortisol and epinephrine, but I'd be totally remiss if I didn't cover how cortisol and epinephrine, if chronically elevated or if elevated too high, can have a lot of detrimental effects.

所以，到目前为止，我们一直在谈论通过皮质醇和肾上腺素来增加能量和增强免疫系统，但如果我没有介绍皮质醇和肾上腺素如果长期升高或升高过高，会产生很多有害影响，那我就完全失职了。

Your immune system over time will get battered and you won't be able to fight infection off as well, right?

随着时间的推移，你的免疫系统会受到打击，你也将无法抵抗感染，对吗？

You can start laying down the sort of classic pattern of cortisol-induced body fat.

你可以开始放下皮质醇引起的身体脂肪的经典模式。

Why do we seek high-fat and/or high-sugar foods when we are stressed for a while?

当我们有一段时间有压力时，为什么我们会寻求高脂肪和/或高糖食物？

Why would that be?

为什么会这样呢？

And the reason is that the so-called glucocorticoids, of which cortisol is a glucocorticoid, is caused, as we've mentioned before, by releasing hormones from the brain and ACTH from the pituitary, et cetera.

而原因就在于，所谓的糖皮质激素，其中皮质醇就是糖皮质激素，正如我们之前提到的，是由大脑释放激素和垂体释放ACTH等引起的。

But normally, high levels of glucocorticoids shut off the releasing hormones in the brain and in the pituitary.

但通常情况下，高水平的糖皮质激素会关闭大脑和垂体中释放的激素。

They shut down in a so-called negative feedback loop.

它们在所谓的负反馈循环中关闭。

Chronic stress, however, stress that lasts more than four to seven days, causes changes in the feedback loop between the adrenals and the brain and the pituitary, such that now the brain and the pituitary respond to high levels of glucocorticoids, cortisol, by releasing more of them.

然而，慢性压力，即持续超过四到七天的压力，会导致肾上腺、大脑和垂体之间的反馈回路发生变化，这样，现在大脑和垂体就会通过释放更多的糖皮质激素和皮质醇来对高水平的糖皮质激素和皮质醇做出反应。

It becomes a positive feedback loop.

它成为一个正反馈循环。

And that's bad.

这很糟糕。

It's a cascade of stress equals more stress equals more stress.

这是一连串的压力等于更多的压力等于更多的压力。

So, this is why it's very important to learn to turn off the stress response.

所以，这就是为什么学会关闭压力反应非常重要。

So, there's one study that Dahleman and her colleagues did where they stimulate chronic stress by increasing corticosterone b- cortisol, and they found that subjects would in- increase their consumption of sugar and fat.

因此，达勒曼和她的同事们做了一项研究，他们通过增加皮质酮b-皮质醇来刺激慢性压力，他们发现受试者会增加糖和脂肪的消耗。

In fact, they would even eat lard.

事实上，他们甚至会吃猪油。

And that led to all sorts of things, like type 2 diabetes, um, that led to dysfunction in the adrenal output, et cetera.

这导致了各种各样的事情，比如2型糖尿病，嗯，导致肾上腺输出功能障碍，等等。

And so the real key is to learn to shut off the stress response, and you should, uh, watch yourself next time you experience stress.

所以真正的关键是学会关闭压力反应，你应该，呃，下次遇到压力时注意自己。

If it's a short-term bout of stress, typically it blocks hunger.

如果是短期的压力，通常可以抑制饥饿感。

If it's a longer bout of stress, typically it triggers hunger, in particular for these so-called comfort foods, sugary and fatty foods.

如果压力持续时间较长，通常会引发饥饿，特别是对这些所谓的舒适食品、含糖和脂肪食品。

Other bad effects of stress is that, yes indeed, stress can make you go gray.

压力的其他不良影响是，确实，压力会让你头发变白。

Pigmentation of hair, just like pigmentation of skin, is controlled by melanocytes.

头发的色素沉着就像皮肤的色素沉着一样，由黑素细胞控制。

Well, it turns out that activation of the so-called sympathetic nervous system, which is really just another name for the system that liberates adrenaline from the adrenals and epinephrine in the brain, drives depletion of melanocytes in hair stem cells.

事实证明，所谓的交感神经系统（实际上只是从肾上腺释放肾上腺素和大脑中的肾上腺素的系统的另一个名称）的激活会导致毛发干细胞中黑色素细胞的消耗。

So, indeed, there's a rate of aging that we will undergo based on our genetics, but stress will make us go gray.

因此，确实，我们的衰老速度取决于我们的基因，但压力会让我们头发变白。

How do I know the difference between chronic and acr- acute stress, and how do I keep chronic stress at bay?

我如何知道慢性压力和急性压力之间的区别，以及如何避免慢性压力？

Once again, getting your light and your feeding and your exercise and your sleep on a consistent schedule or consistent-ish is going to be the most powerful thing you can do in order to buffer yourself against negative effects on mental health and physical health for that matter.

再说一次，让你的光线、饮食、锻炼和睡眠保持一致的时间表或一致的方式将是你能做的最有效的事情，以缓冲自己免受心理健康和身体健康的负面影响。

There are things that one can take, supplements, prescription drugs, et cetera.

有些东西是可以服用的，补充剂、处方药等等。

All supplements, of course, have to be checked out for their safety margins for you, because again, they differ from person to person.

当然，所有补充剂都必须检查其安全裕度，因为它们因人而异。

You're responsible for making sure they're safe for you if you decide to use them.

如果您决定使用它们，您有责任确保它们对您来说是安全的。

One of the most common ones is ashwagandha.

最常见的一种是南非醉茄。

It has a very strong effect on cortisol itself.

它对皮质醇本身有很强的影响。

How strong?

有多强？

The decrease in cortisol noted in humans is 14.5 to 27.9% reduction in otherwise healthy but stressed humans.

人类皮质醇水平下降，对于其他健康但有压力的人来说，皮质醇水平下降了 14.5% 至 27.9%。

The other compound that I think deserves attention is apigenin, A-P-I-G-E-N-I-N, apigenin, which is what's found in chamomile.

我认为值得关注的另一种化合物是芹菜素，A-P-I-G-E-N-I-N，芹菜素，这是在洋甘菊中发现的。

I take it before bedtime, 50 milligrams.

我睡前服用，50毫克。

The major source of action is to calm the nervous system, and it does that primarily by adjusting things like GABA and chloride channels, but also has a mild effect in reducing cortisol.

作用的主要来源是镇静神经系统，它主要通过调整 GABA 和氯离子通道等来实现这一点，但也对减少皮质醇有轻微的作用。

So, ashwagandha and apigenin together sort of, uh, I would consider the most potent commercial compounds that are in supplement non-prescription form that one could use if they were interested in reducing chronic stress, especially late in the day by way of reducing cortisol late in the day.

因此，南非醉茄和芹菜素一起，呃，我会考虑最有效的商业化合物，它们是补充剂非处方形式，如果人们有兴趣减少慢性压力，特别是在一天的晚些时候，通过减少一天中的皮质醇，可以使用它们。

So, you're probably getting the impression that cortisol and epinephrine are a bit of a double-edged sword.

所以，您可能会觉得皮质醇和肾上腺素是一把双刃剑。

You want them elevated, but not for too long or too much.

你希望它们升高，但不要太长或太多。

You don't want them up for days and days and days, but you do want to have a practice in order to increase them in the short term.

你不希望它们持续几天、几天、几天，但你确实希望进行练习，以便在短期内增加它们。

So, we should talk about protocols that can m- set a foundation of c- of cortisol and epinephrine that is headed towards optimal.

因此，我们应该讨论可以为皮质醇和肾上腺素奠定最佳基础的方案。

Optimization is always going to be a series of regular practices that you do every day, so sleeping at certain times, light at specific times, food at specific times, certain foods, et cetera.

优化始终是您每天进行的一系列常规练习，因此在特定时间睡觉、在特定时间照明、在特定时间进食、特定食物等等。

And that's highly individual, but there are some universals, and we've covered a number of those in the discussion today.

这是高度个性化的，但也有一些普遍性，我们在今天的讨论中讨论了其中的一些。

Meal timing.Meal schedules has a profound effect on energy levels.

进餐时间。进餐时间对能量水平有着深远的影响。

And as I mentioned before, the energy I'm referring to is not glucose energy, 'cause what I'm talking about is neural energy, epinephrine and cortisol.

正如我之前提到的，我指的能量不是葡萄糖能量，因为我所说的是神经能量、肾上腺素和皮质醇。

Fasting and timing e- one's eating are two sides of the same coin.

禁食和定时进食是同一枚硬币的两个方面。

When our blood glucose is low, cortisol and epinephrine are going to go up.

When our blood glucose is low, cortisol and epinephrine are going to go up.

Any time we haven't eaten for four to six hours, levels of epinephrine and cortisol are going to go up pretty substantially.

每当我们四到六个小时没有进食时，肾上腺素和皮质醇的水平就会大幅上升。

One thing that many people do to great benefit is they follow a so-called circadian eating schedule.

许多人做的一件大有裨益的事情就是遵循所谓的昼夜节律饮食时间表。

They eat only when the sun is up, they stop when the sun is down, more or less.

它们只在太阳升起时进食，或多或少在太阳落山时停止。

The other way to think about this is they stop eating a couple of hours before sleep, and they eat more or less upon waking, assuming that they're waking up more or less around the time the sun rises, maybe plus or minus two hours.

另一种思考方式是，他们在睡觉前几个小时停止进食，并且在醒来时吃得或多或少，假设他们或多或少在太阳升起的时间左右醒来，也许正负两个小时。

Now, let's say you decide to do what I do, which is I skip breakfast.

现在，假设您决定做我所做的事情，即不吃早餐。

I drink water, I delay my caffeine for 90 minutes to two hours, and then I drink my caffeine, and then my first meal is typically around lunchtime, 11:30 or 12:00.

我喝水，延迟 90 分钟到两个小时摄入咖啡因，然后喝咖啡因，然后我的第一顿饭通常是在午餐时间，即 11:30 或 12:00 左右。

So I've got a cortisol increase, I've got my sunlight in the morning, so I'm getting a big pulse in energy early in the day, and yes, there's a little bit of agitation.

所以我的皮质醇增加了，我在早上得到了阳光，所以我在一天的早些时候得到了巨大的能量脉冲，是的，​​有一点激动。

I am hungry sometimes early in the day, sometimes no.

我有时一早就饿了，有时不饿。

But my ghrelin system is used to kicking in right around noon.

但我的胃饥饿素系统习惯于在中午左右启动。

At the point where I eat, as long as I don't eat carbohydrate, in my case, I know that my epinephrine levels are going to stay pretty high, so for me it's usually meat and salad or something of that sort, or fish and salad.

在我吃东西的时候，只要我不吃碳水化合物，就我而言，我知道我的肾上腺素水平会保持相当高，所以对我来说通常是肉和沙拉或类似的东西，或者鱼和沙拉。

So fasting is a tool for many reasons, can increase growth hormone, etc., but today I'm talking about fasting as a tool to bias your system toward more epinephrine/adrenaline release and toward more cortisol release, but still low enough that it's not chronic stress, that it's not causing negative health effects.

因此，出于多种原因，禁食是一种工具，可以增加生长激素等，但今天我谈论的是禁食作为一种工具，可以使您的系统偏向更多的肾上腺素/肾上腺素释放和更多的皮质醇释放，但仍然足够低，不会造成慢性压力，不会对健康造成负面影响。

One has to learn how to regulate these hormones with behavior, with nutrition, perhaps with supplementation.

人们必须学习如何通过行为、营养，也许通过补充剂来调节这些激素。

I also want to mention again that I think there's great benefit to having a practice that perhaps you do every other day, but if you can't, maybe every third day or every other day, of deliberately increasing your adrenaline in your body while learning to stay calm in the mind so that you learn to separate the brain/body experience.

我还想再次提到，我认为进行一种练习是有很大好处的，也许你每隔一天做一次，但如果你做不到，也许每隔三天或每隔一天，故意增加你体内的肾上腺素，同时学会在头脑中保持冷静，这样你就能学会将大脑/身体体验分开。

The idea is to stay calm in your mind so that then you can regulate your action.

The idea is to stay calm in your mind so that then you can regulate your action.

So once again, we've covered a ton of material.

我们再次讨论了大量的材料。

I hope right now you're thinking, "Okay, am I in a state of chronic stress?

我希望你现在正在想：“好吧，我是否处于长期压力状态？

Am I underactivated, or could I afford to increase my levels of adrenaline/cortisol to improve my relationship to my immune system and to energy, neural energy?" And I hope that you'll think about some of the ways in which cortisol and adrenaline are not good or bad, that stress isn't good or bad, but short-term stress is healthy.

我是否活力不足，或者我是否有能力提高肾上腺素/皮质醇水平，以改善我与免疫系统、能量、神经能量的关系？”我希望你能思考一下皮质醇和肾上腺素没有好坏之分，压力没有好坏之分，但短期压力是健康的。

Alertness and energy is healthy, even if it puts you at the edge of agitation.

警觉性和精力充沛是健康的，即使它会让你处于焦躁的边缘。

That's an opportunity to learn how to control these hormones better.

这是学习如何更好地控制这些激素的机会。

And I hope that if you're in a state of chronic stress that you'll do things to start tamping down some of that stress, and that you realize that your nervous system and your hormone system are linked, but they're linked in ways that you can control, that we don't have to be slaves to our hormones, and certainly not the hormones that cause us stress.

我希望，如果你处于长期压力状态，你会做一些事情来减轻一些压力，并且你意识到你的神经系统和你的激素系统是相互联系的，但它们以你可以控制的方式联系在一起，我们不必成为我们荷尔蒙的奴隶，当然也不是那些给我们带来压力的荷尔蒙的奴隶。

We can learn to control those, both to the benefit of our body and benefit of mind.

We can learn to control those, both to the benefit of our body and benefit of mind.

Thank you for joining me for what I hope was an informative discussion and an actionable discussion about how to increase energy and the immune system by way of cortisol and adrenaline/epinephrine.

感谢您加入我，我希望这是一次内容丰富​​的讨论，也是一次关于如何通过皮质醇和肾上腺素/肾上腺素增加能量和免疫系统的可操作的讨论。

I really appreciate your willingness to learn new topics as well as to embrace and think about new tools and whether or not they're right for you, and as always, thank you for your interest in science.

我非常感谢您愿意学习新主题以及接受和思考新工具以及它们是否适合您，并且一如既往地感谢您对科学的兴趣。

(instrumental music)

（器乐）