Essentials: Control Your Brain Chemistry for Focus, Motivation & Well-Being

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.

欢迎来到 Huberman Lab Essentials，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。

Today, we are going to discuss your brain chemistry and how to control and optimize your brain chemistry for all aspects of mental health, physical health, and performance.

今天，我们将讨论您的大脑化学物质，以及如何控制和优化您的大脑化学物质，以实现心理健康、身体健康和表现的各个方面。

The important thing to know is that your brain and your spinal cord and the rest of your so-called nervous system control all the organs of your body, and that all the organs of your body feed back, meaning they communicate through chemicals and other means to your nervous system.

重要的是要知道，您的大脑、脊髓以及所谓的神经系统的其余部分控制着您身体的所有器官，并且您身体的所有器官都进行反馈，这意味着它们通过化学物质和其他方式与您的神经系统进行交流。

And vitally important is the fact that which neural circuits are active and which neural circuits are likely to be less active at any given moment depends on two major categories of chemicals.

至关重要的是，在任何给定时刻哪些神经回路活跃以及哪些神经回路可能不太活跃取决于两大类化学物质。

It depends on hormones, and it depends on so-called neuromodulators.

它取决于激素，也取决于所谓的神经调节剂。

And the four neuromodulators that we're going to talk about today that are of the utmost importance for your goals are dopamine, epinephrine, also called adrenaline, serotonin, and acetylcholine.

我们今天要讨论的四种神经调节剂对您的目标至关重要，它们是多巴胺、肾上腺素（也称为肾上腺素）、血清素和乙酰胆碱。

There are many features of how neuromodulators work, but for sake of today's discussion, we only need to focus on two of those features, and those are fast-acting features and longer, slower features, or what we call baseline features.

神经调节器的工作原理有很多特征，但为了今天的讨论，我们只需要关注其中两个特征，即快速作用特征和更长、更慢的特征，或者我们所说的基线特征。

Now, perhaps surprisingly, I'd like to focus on the slow actions of the neuromodulators first because those slow actions of the neuromodulators are happening in you and in me and in everyone right now, and they set the backdrop, the context in which the various tools to manipulate dopamine, epinephrine, serotonin, or acetylcholine will work.

现在，也许令人惊讶的是，我想首先关注神经调节剂的缓慢作用，因为神经调节剂的缓慢作用正在你、我和每个人身上发生，它们设定了背景，即操纵多巴胺、肾上腺素、血清素或乙酰胆碱的各种工具将发挥作用的背景。

What do I mean by the context or the backdrop or the baseline?

我所说的背景、背景或基线是什么意思？

Well, it's fair to say that most people are awake during the daytime and asleep at night.

好吧，公平地说，大多数人白天醒着，晚上睡着。

So schedules of sleep and wakefulness will vary, but in general, everybody, regardless of whether or not you're nocturnal or you're so-called diurnal, you're awake during the day, pretty much everybody follows a schedule in which from zero to nine hours after waking, that is from the time you wake up until about nine hours later, the neuromodulators dopamine and epinephrine tend to be at their highest levels that they will be at any point in the 24-hour period, in any period of the day.

因此，睡眠和清醒的时间表会有所不同，但一般来说，每个人，无论你是夜间活动还是所谓的白天活动，你都会在白天醒来，几乎每个人都遵循这样的时间表，即从醒来后的零到九小时，即从你醒来到大约九小时后，神经调节剂多巴胺和肾上腺素往往处于 24 小时内任何时间点的最高水平，在一天中的任何时段。

So we can call this zero to nine-hour period phase one of the day, just for simplicity.

因此，为了简单起见，我们可以将这零到九小时的时间段称为一天中的第一阶段。

And I've referred to this before in a previous episode, but not in this exact context.

我之前在上一集中提到过这一点，但不是在这个确切的上下文中。

From nine to about 16 hours is what we will call phase two, and that's when dopamine and epinephrine levels tend to subside a bit compared to the earlier phase one part of the day, and serotonin levels start to increase.

从 9 小时到大约 16 小时是我们所说的第二阶段，此时多巴胺和肾上腺素水平与一天中较早的第一阶段相比略有下降，而血清素水平开始增加。

And then phase three of the 24-hour cycle, which is from about, and again, about, these are approximates, from about 17 hours after waking until about 24 hours after waking is phase three of the day.

然后是 24 小时周期的第三阶段，从大约开始，再一次，大约，这些都是近似值，从醒来后大约 17 小时到醒来后大约 24 小时是一天的第三阶段。

We're not going to focus too much on phase three today because phase three of the 24-hour cycle, that 17 to 24-hour period, is one in which you ought to be deeply asleep, whether or not you're nocturnal or diurnal.

今天我们不会过多关注第三阶段，因为 24 小时周期的第三阶段（即 17 至 24 小时）是您应该深度睡眠的阶段，无论您是夜间还是白天。

So we're mainly going to focus on what we're calling phase one and phase two.

因此，我们将主要关注我们所说的第一阶段和第二阶段。

Phase one being this dopamine, epinephrine-dominated phase of our day, and phase two being this more serotonergic or serotonin-dominated portion of the day.

第一阶段是我们一天中以多巴胺、肾上腺素为主的阶段，第二阶段是一天中以血清素为主的阶段。

And then you might say, "Well, what about acetylcholine?

然后你可能会说，“那么，乙酰胆碱呢？

You forgot about acetylcholine." Well, we didn't forget about acetylcholine.

你忘了乙酰胆碱。”好吧，我们没有忘记乙酰胆碱。

Acetylcholine is under control more in terms of what we happen to be doing at any given moment, whether or not we're focusing or not focusing, whether or not we're learning or not learning.

乙酰胆碱更多地受到我们在任何特定时刻所做的事情的控制，无论我们是否集中注意力，无论我们是否正在学习。

And here I'm referring to acetylcholine specifically in the context of the brain and thinking because as some of you are probably shouting out there, if you're exercise physiologists or you know anything about how the brain controls movement, acetylcholine is used at the nerve to muscle synapse.

在这里，我特指大脑和思维背景下的乙酰胆碱，因为正如你们中的一些人可能会大声喊叫的那样，如果您是运动生理学家或者您了解大脑如何控制运动，乙酰胆碱用于神经到肌肉突触。

So neurons don't just control other neurons electrically.

所以神经元不仅仅以电的方式控制其他神经元。

The way you are able to move, in fact, is because neurons are controlling the electric activity of muscles, literally the contraction of muscle fibers, and that control is exerted through the release of acetylcholine.

事实上，你能够移动的方式是因为神经元正在控制肌肉的电活动，实际上是肌纤维的收缩，而这种控制是通过乙酰胆碱的释放来实现的。

So acetylcholine is working at muscles as well, but we're not focused on that today.

所以乙酰胆碱也对肌肉起作用，但我们今天不关注这一点。

We're focused on what we can do during phase one of the day and what we can do during phase two of the day to control the specific neuromodulators, dopamine, epinephrine, serotonin, and acetylcholine, toward particular end goals.

我们专注于在一天的第一阶段可以做什么以及在一天的第二阶段可以做什么来控制特定的神经调节剂，多巴胺，肾上腺素，血清素和乙酰胆碱，以实现特定的最终目标。

So again, it's really important to understand what the backdrop of these neuromodulators is, the so-called baseline, and that they vary across the day if you are going to be able to leverage tools to optimize your brain chemistry.

因此，如果您想利用工具来优化大脑化学物质，那么了解这些神经调节剂的背景（即所谓的基线）以及它们在一天中的变化非常重要。

Before we dive into the more pointed, directed effects of specific tools on neuromodulators, I'd like to just briefly mention hormones because they are also important for understanding the background and the context and these baseline levels of neuromodulators.

在我们深入探讨特定工具对神经调节剂的更尖锐、更有针对性的影响之前，我想简单提一下激素，因为它们对于理解神经调节剂的背景和背景以及这些基线水平也很重要。

Hormones have many different effects on the brain and body, and not unlike neuromodulators, some of those effects are very fast, some of them are very slow.

激素对大脑和身体有许多不同的影响，与神经调节剂不同，有些影响非常快，有些则非常慢。

Today, we want to think about hormones as they relate to these neuromodulators, the dopamine, serotonin, epinephrine, and acetylcholine.

今天，我们想要思考与这些神经调节剂、多巴胺、血清素、肾上腺素和乙酰胆碱有关的激素。

And in general, testosterone tends to collaborate with and increase the action of dopamine.

一般来说，睾酮往往会与多巴胺协同作用并增强多巴胺的作用。

That's not always the case, but in general, when testosterone goes up, dopamine goes up.

情况并非总是如此，但一般来说，当睾丸激素上升时，多巴胺也会上升。

In general, when corticosteroids like cortisol and some related steroid hormones increase, epinephrine levels go up.

一般来说，当皮质醇等皮质类固醇和一些相关类固醇激素增加时，肾上腺素水平就会升高。

And in general, when hormones like oxytocin or prolactin are increased, levels of serotonin go up.

一般来说，当催产素或催乳素等激素增加时，血清素水平就会上升。

And then we have poor old lonely acetylcholine off on its own, but it's not poor and lonely.

然后我们就拥有了可怜的孤独的乙酰胆碱，但它并不贫穷和孤独。

It actually has incredibly potent effects on its own.

它实际上本身就具有令人难以置信的强大作用。

So it's really that it just doesn't need much help from the hormone systems, or at least not the steroid hormone systems, in order to have its tremendous effects.

所以实际上它不需要激素系统的太多帮助，或者至少不需要类固醇激素系统，就能产生巨大的效果。

If you understand these four neuromodulators and you understand that while there are many tools ranging from pharmacologic to behavioral that can tap into these neuromodulator systems, that can kind of press on the gas of dopamine, pull back on serotonin, and so on, well then you can create a sort of kit, a grab bag of things that you can use in any context, or I should say, that you can look to depending on the context you're in and create the states of body and mind that you want.

如果你了解这四种神经调节剂，并且你明白，虽然有很多从药理学到行为学的工具可以利用这些神经调节系统，可以增加多巴胺的气体，拉回血清素等等，那么你就可以创建一种工具包，一个可以在任何情况下使用的东西，或者我应该说，你可以根据你所处的环境来查看并创建你想要的身心状态。

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

我想稍微休息一下，并向我们的赞助商“八睡”表示感谢。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。

One of the best ways to ensure you get a great night's sleep is to make sure that the temperature of your sleeping environment is correct.

确保您睡个好觉的最佳方法之一是确保睡眠环境的温度正确。

And that's because in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.

这是因为为了入睡并保持深度睡眠，您的体温实际上必须下降约一到三度。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.

为了醒来时感觉神清气爽、精力充沛，您的体温实际上必须升高约一到三度。

Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.

八睡眠会根据您的独特需求自动调节整个晚上的床温。

I've been sleeping on an Eight Sleep mattress cover for nearly five years now, and it has completely transformed and improved the quality of my sleep.

我已经睡在八睡眠床垫罩上近五年了，它彻底改变并改善了我的睡眠质量。

The latest Eight Sleep model is the Pod 5.

最新的八睡眠型号是 Pod 5。

This is what I'm now sleeping on, and I absolutely love it.

这就是我现在睡觉的地方，我非常喜欢它。

It has so many incredible features.

它有很多令人难以置信的功能。

For instance, the Pod 5 has a feature called AutoPilot, which is an AI engine that learns your sleep patterns and then adjusts the temperature of your sleeping environment across different sleep stages.

例如，Pod 5有一个名为AutoPilot的功能，这是一个人工智能引擎，可以学习你的睡眠模式，然后在不同的睡眠阶段调整你的睡眠环境温度。

It'll even elevate your head if you're snoring, and it makes other shifts to optimize your sleep.

如果您打鼾，它甚至会抬高您的头部，并进行其他转换以优化您的睡眠。

If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod 5.

如果您想尝试八睡眠，请访问八睡眠.com/huberman，新款 Pod 5 最高可享受 350 美元优惠。

Eight Sleep ships to many countries worldwide, including Mexico and the UAE.

八号睡眠船运往世界各地的许多国家，包括墨西哥和阿联酋。

Again, that's eightsleep.com/huberman to save up to $350.

同样，访问八睡眠.com/huberman 最多可节省 350 美元。

Now once again, painting with a somewhat broad brush, but nonetheless an accurate brush, we can say that dopamine, when elevated above baseline, tends to increase states of motivation, both mental and physical motivation, drive, and to some extent, focus.

现在再一次，用一个有点宽泛的画笔，但仍然是一个准确的画笔，我们可以说，当多巴胺高于基线时，往往会增加动机状态，包括精神和身体动机、驱动力，以及在某种程度上的注意力。

Epinephrine and a closely related molecule called norepinephrine, and again, I want to emphasize that epinephrine is adrenaline and adrenaline is epinephrine.

肾上腺素和一种密切相关的分子，称为去甲肾上腺素，我想再次强调，肾上腺素是肾上腺素，肾上腺素是肾上腺素。

Norepinephrine is noradrenaline, and noradrenaline is norepinephrine, but today we're going to just simply talk about epinephrine and norepinephrine.

去甲肾上腺素就是去甲肾上腺素，去甲肾上腺素就是去甲肾上腺素，但今天我们只简单谈谈肾上腺素和去甲肾上腺素。

That category of neuromodulator is mainly responsible for generating our energy, our level of fuel, and baseline level of forward center of mass, as I like to call it.

这类神经调节剂主要负责产生我们的能量、燃料水平和前向质心的基线水平，我喜欢这样称呼它。

When epinephrine levels are high, we tend to feel agitated, we tend to feel like we want to move, we tend to feel like we can't shut down our thinking and our anticipation of what's going to happen next.

当肾上腺素水平很高时，我们往往会感到焦躁，我们往往会感觉想要移动，我们往往会感觉无法停止思考和对接下来会发生的事情的预期。

And when epinephrine levels are very, very low, we actually have less physical energy, we tend to have less mental energy in terms of generating thoughts very quickly, and so on and so forth.

当肾上腺素水平非常非常低时，我们的体力实际上会减少，我们在快速产生想法方面的精神能量也会减少，等等。

Now, the neuromodulator serotonin creates a number of different states in the brain and body.

现在，神经调节剂血清素在大脑和身体中创造了许多不同的状态。

But for sake of today's discussion, we're going to think about the predominant states that it creates, and those are states of contentedness, being happy, feeling fairly relaxed, feeling soothed, and to some extent even some relief from pain or lack of pain.

但为了今天的讨论，我们将考虑它所创造的主要状态，这些状态是满足、快乐、感觉相当放松、感觉舒缓，在某种程度上甚至是疼痛减轻或没有疼痛的状态。

Serotonin is associated with a feeling of satiety, of having enough of what we already have.

血清素与饱足感有关，即我们已经拥有的东西已经足够了。

And acetylcholine, we can say, is mainly associated with states of focus.

可以说，乙酰胆碱主要与注意力状态有关。

And we can go a step further and say that it's mainly associated with steps of focus as they relate to learning and encoding new information, so-called neuroplasticity.

我们可以更进一步说，它主要与焦点步骤有关，因为它们与学习和编码新信息有关，即所谓的神经可塑性。

So let's say you want to be more motivated, you want to be more in pursuit of goals, and you want to have more energy and to be more focused.

假设您想要更有动力，想要更加追求目标，想要拥有更多精力并更加专注。

There are many ways to go about that.

有很多方法可以做到这一点。

In fact, there's a near infinite cloud of opportunities, everything from prescription drugs to illicit drugs, which I certainly do not recommend.

事实上，机会几乎是无限的，从处方药到非法药物，我当然不推荐。

Supplements, nutrition, you can listen to particular music, you can do all sorts of cognitive, behavioral, nutritional supplementation tricks, or you can just understand that what you're really after are increases in dopamine above baseline that you control, and there are ways to control them that are quite potent, and science tells us which tools are going to be the most potent and the most versatile for you.

补充剂、营养，你可以听特定的音乐，你可以做各种认知、行为、营养补充技巧，或者你可以明白你真正追求的是多巴胺增加到你控制的基线之上，并且有很多有效的方法来控制它们，科学告诉我们哪些工具对你来说是最有效和最通用的。

So I'm going to share those tools with you now with the caveat that each one of those tools could be its own entire podcast episode and that we've done near entire episodes on each of these tools or small collections of these tools.

因此，我现在将与您分享这些工具，但需要注意的是，这些工具中的每一个都可能是其自己的整个播客剧集，并且我们已经对这些工具中的每一个或这些工具的小集合完成了几乎整个剧集。

So I'm going to cover these in somewhat superficial manner.

因此，我将以某种肤浅的方式介绍这些内容。

Let's say you want to increase dopamine for sake of increasing motivation.

假设您想增加多巴胺以增加动力。

The first thing to do is to understand what the natural behavioral tools are for increasing dopamine and to do those as consistently as possible.

首先要做的是了解增加多巴胺的自然行为工具是什么，并尽可能一致地进行这些操作。

Again, these are tools that you'll want to do nearly every day, if not every day.

同样，这些工具是您几乎每天（如果不是每天）都想使用的工具。

And I know I'm sounding like a broken record on this one, but here again, we come to sunlight, and I should say not just the desire to, but really the need for viewing the maximum amount of sunlight that one can reasonably get given schedules and locations in the world, time of year, et cetera, in the early part of the day.

我知道我在这方面听起来像是打破了记录，但在这里，我们再次谈到阳光，我应该说不仅仅是渴望，而且实际上是需要观看最大量的阳光，人们可以合理地获得给定的时间表和世界上的地点、一年中的时间等等，在一天的早些时候。

Within the first hour of waking, ideally, but certainly in the first three hours of your day, you are going to want to maximize sunlight exposure to your eyes.

理想情况下，在醒来的第一个小时内，但肯定是在一天的前三个小时内，您会希望最大限度地让阳光照射到您的眼睛。

Never look at the sun or any other light so bright that it's painful to look at.

切勿直视太阳或任何其他明亮到让人感到痛苦的光线。

And yes, of course, blinking is fine.

是的，当然，眨眼是可以的。

But no, take sunglasses off, go outside once the sun is out, and get some natural light in your eyes.

但不行，摘下太阳镜，太阳出来后出去，让自然光照射到眼睛里。

So if you get sunlight exposure to your eyes, and it does have to be to your eyes in the early part of the day, you increase the amount of dopamine receptor that you have, which allows whatever circulating dopamine happens to be there to have a greater effect on motivation and, I should say, also on mood and feelings of being in pursuit, and generally in craving and pursuit of things in life.

因此，如果你的眼睛受到阳光照射（确实必须在一天的早些时候接触到你的眼睛），你的多巴胺受体数量就会增加，这使得循环中的多巴胺对动机产生更大的影响，我应该说，对情绪和追求的感觉也有更大的影响，通常是对生活中事物的渴望和追求。

Now there's another way to increase the effect of whatever dopamine happens to be circulating in your brain and body, and this again relates to increasing the number or the efficacy of the receptors for dopamine.

现在，还有另一种方法可以增强大脑和身体中正在循环的多巴胺的效果，这又与增加多巴胺受体的数量或功效有关。

How do you do that?

你是怎么做到的？

Well, it turns out that regular ingestion of caffeine at safe and appropriate levels, about 100 to 250 milligrams, is going to increase the number of D2 and D3 dopamine receptors.

事实证明，定期摄入安全且适当水平的咖啡因（约 100 至 250 毫克）将增加 D2 和 D3 多巴胺受体的数量。

When you drink caffeine, it's going to increase your levels of adrenaline and so-called epinephrine, which will increase your energy levels.

当你喝咖啡因时，它会增加你的肾上腺素和所谓的肾上腺素的水平，这会增加你的能量水平。

It's going to decrease levels of something called adenosine, which builds up while you're sleepy.

它会降低一种叫做腺苷的物质的水平，这种物质会在你困倦时产生。

It's going to make you feel less sleepy, more alert, more energetic.

它会让你感觉不那么困倦，更加警觉，更加精力充沛。

That's sort of obvious.

这很明显。

But what's less obvious is that it's increasing the number and efficacy of dopamine receptors so that whatever dopamine happens to be around in your system is going to have more of a potent effect.

但不太明显的是，它增加了多巴胺受体的数量和功效，因此无论您的系统中存在什么多巴胺，都会产生更有效的作用。

So these are ways of modulating more or less the baseline of dopamine that you are able to produce and the ways that dopamine can have its action by way of binding to receptors more potently.

因此，这些方法或多或少地调节您能够产生的多巴胺的基线，以及多巴胺通过更有效地与受体结合而发挥作用的方法。

Now, there are other ways to increase dopamine in a more acute or directed way, ways to spike your dopamine to enhance your state of motivation, mood, focus, and so on.

现在，还有其他方法可以更敏锐或更直接地增加多巴胺，即增加多巴胺以增强动力、情绪、注意力等的状态。

If you're somebody who has or is taking drugs for depression or mania, please be very cautious about manipulating your dopamine in any case.

如果您患有或正在服用治疗抑郁症或躁狂症的药物，请在任何情况下都非常谨慎地控制多巴胺。

I don't just say that to protect us.

我这么说不仅仅是为了保护我们。

I say that to protect you.

我这么说是为了保护你。

But if we were to look at the supplement landscape and ask which supplements increase dopamine, there are a vast number of them, but the three main ones, the most effective ones that are readily available out there without a prescription, are mucuna pruriens.

但如果我们看看补充剂的情况，并询问哪些补充剂可以增加多巴胺，就会发现它们的数量非常多，但三种主要的补充剂（无需处方即可轻松获得的最有效的补充剂）是黧豆。

This is actually the outside of a velvety bean that has been extracted and put into a supplement.

这实际上是被提取并放入补充剂中的柔软豆子的外部。

Mucuna pruriens is actual L-DOPA.

黧豆实际上是左旋多巴。

It's 99% L-DOPA, which is a prescription drug that is given for Parkinson's and for other purposes where increasing dopamine is important.

它的成分为 99% 的左旋多巴 (L-DOPA)，这是一种处方药，用于治疗帕金森氏症和其他需要增加多巴胺的用途。

I don't recommend mucuna pruriens.

我不推荐黧豆毛。

I'm not saying that no one should take it.

我并不是说没有人应该接受它。

But I don't take it, and I don't recommend it because it tends to so potently and acutely increase dopamine that there's a pretty substantial crash afterwards.

但我不接受它，也不推荐它，因为它往往会如此有效和急剧地增加多巴胺，以至于随后会出现相当大的崩溃。

The other two supplements that can increase dopamine in a short-term way, but in a significant way, are l-tyrosine, so you can buy that as a supplemented amino acid.

另外两种可以短期但显着增加多巴胺的补充剂是 L-酪氨酸，因此您可以将其作为氨基酸补充剂购买。

People vary tremendously in their sensitivity to supplementing l-tyrosine.

人们对补充 L-酪氨酸的敏感性差异很大。

I know people that can take two grams.

我认识的人可以服用两克。

I know people that can barely take 100 milligrams.

我知道有些人只能勉强摄入 100 毫克。

I know people that the best dose for them is zero milligrams.

我知道人们的最佳剂量是零毫克。

So there's a lot of variation there depending on sensitivity and their natural baseline levels of dopamine and whether or not they're doing a lot of other things to support dopamine.

因此，根据敏感性和多巴胺的自然基线水平以及他们是否做了很多其他事情来支持多巴胺，存在很多变化。

But nonetheless, taking l-tyrosine will lead to fairly substantial increases in dopamine within about 15 to 45 minutes, and it lasts for about 30 minutes to two hours, and then there's kind of a tapering off.

但尽管如此，服用 L-酪氨酸会导致多巴胺在大约 15 到 45 分钟内大幅增加，并且持续大约 30 分钟到两个小时，然后逐渐减少。

Some people experience a little bit of an emotional and/or, I should say, energetic crash.

有些人会经历一点情绪和/或者，我应该说，精力崩溃。

Some people don't.

有些人则不然。

And then the other supplement that I certainly use and that I know a number of other people use is more fast-acting but more potent, which is phenethylamine.

然后，我当然使用的另一种补充剂，我知道其他许多人也在使用，它起效更快，但更有效，那就是苯乙胺。

This relates to the so-called PEA molecule, P-P-E-A.

这与所谓的 PEA 分子 P-P-E-A 相关。

And phenethylamine increases dopamine and some metabolites related to dopamine in ways that really increase energy and feelings of well-being and motivation.

苯乙胺会增加多巴胺和一些与多巴胺相关的代谢物，从而真正增加能量、幸福感和动力。

And again, it's fast-acting.

再说一次，它起效很快。

So my particular protocol, the one I use, is I'll take phenethylamine at dosages of about 300 to 600 milligrams along with some l-tyrosine, or I'll take it on its own with a molecule, or I should say, a compound that we'll talk about a little bit later as it relates to acetylcholine alpha GPC.

因此，我使用的特定方案是，我将服用约 300 至 600 毫克剂量的苯乙胺和一些 L-酪氨酸，或者我将其单独与一种分子一起服用，或者我应该说，一种我们稍后会讨论的与乙酰胆碱 α GPC 相关的化合物。

But tyrosine and phenethylamine taken alone or together will make you feel more motivated and more alert, more willing and able to lean into particular motivated behaviors, whether or not they're physical or cognitive.

但是酪氨酸和苯乙胺单独或一起服用会让你感觉更有动力、更警觉、更愿意并且能够倾向于特定的动机行为，无论是身体上的还是认知上的。

But leaving that aside, there are certain behavioral protocols that are unrelated to your overall goals and motivations that can increase dopamine in a very sustained way.

但撇开这一点不谈，有一些与你的总体目标和动机无关的行为方案可以以非常持续的方式增加多巴胺。

And without question, the most potent behavioral tool for doing that is going to be deliberate cold exposure.

毫无疑问，实现这一目标的最有效的行为工具将是刻意的寒冷暴露。

Deliberate cold exposure has been talked about a lot here and elsewhere in terms of its ability to do things like reduce inflammation as a way to test and improve resilience because uncomfortable cold, provided it's applied safely, is a great way to learn to be more resilient because you're essentially staying or forcing yourself to stay in a circumstance where your system is flooded with adrenaline.

刻意的寒冷暴露在这里和其他地方已经被谈论了很多，因为它能够起到减少炎症等作用，以此作为测试和提高复原力的一种方法，因为不舒服的寒冷，如果安全地应用的话，是学习变得更有复原力的好方法，因为你本质上是留在或强迫自己留在你的系统充满肾上腺素的环境中。

As I mentioned before, dopamine tends to collaborate with epinephrine and vice versa.

正如我之前提到的，多巴胺倾向于与肾上腺素合作，反之亦然。

Many people will ask which protocols to follow.

许多人会问要遵循哪些协议。

Please see the episode on the use of deliberate cold for health and performance.

请观看有关为了健康和表现而故意使用感冒的剧集。

You'll find that at hubermanlab.com.

您可以在 hubermanlab.com 上找到它。

So the use of cold water for increasing dopamine is a real tool.

因此，使用冷水来增加多巴胺是一个真正的工具。

It's, I would say, a power tool.

我想说，它是一种电动工具。

I want to just briefly return to the fact, however, that all of that is riding on that phase one, phase two background, meaning it's probably going to take less cold water exposure, or I should say, less time doing cold water exposure early in the day to get a big increase in dopamine than it would later in the day.

然而，我想简单地回到这个事实，所有这一切都依赖于第一阶段、第二阶段的背景，这意味着可能需要更少的冷水暴露，或者我应该说，在一天的早些时候进行冷水暴露的时间比当天晚些时候的多巴胺大幅增加。

Because later in the day, your baseline levels of dopamine are lower and you've got more serotonin circulating That should make sense to you now as to why that's the case.

因为在当天晚些时候，您的多巴胺基线水平会降低，并且您的血清素循环量会增加。现在您应该明白为什么会出现这种情况了。

And does that mean that you should really modify your protocols dramatically?

这是否意味着您真的应该大幅修改您的协议？

Probably not.

可能不会。

But you might keep that in mind that if, for instance, you need to be in a highly motivated, focused state in the late part of the day for whatever reason, it might take a few or more of these tools in combination in order to accomplish that.

但您可能会记住这一点，例如，如果您出于某种原因需要在一天的晚些时候处于高度积极、专注的状态，则可能需要结合使用这些工具中的一些或更多才能实现这一目标。

Whereas if you're somebody who feels pretty good during the day, but you're kind of lacking motivation and you want to increase dopamine levels and you don't yet need to or want to resort to prescription drugs or supplementation, well then you might layer in a couple behavioral protocols, paying attention to, of course, the things that you might be doing that would also potentially suppress dopamine.

然而，如果你是一个白天感觉很好的人，但你有点缺乏动力，你想增加多巴胺水平，但你还不需要或不想诉诸处方药或补充剂，那么你可能会采取一些行为方案，当然，注意你可能正在做的事情也可能会抑制多巴胺。

So again, that kit of tools is designed for you to play with if you choose, if it's safe for you to apply them, then do that.

再说一遍，该工具包是为您设计的，如果您选择使用它们，如果您可以安全地使用它们，那么就这样做。

Consider doing them individually, not trying to hit all the tools all at once, right?

考虑单独完成它们，而不是试图同时使用所有工具，对吧？

I mean, why throw all those tools at your dopamine system at once?

我的意思是，为什么要立即将所有这些工具投入到您的多巴胺系统中？

Better would be to have those tools in your kit and be able to deploy them depending on whether or not you're on travel, whether or not you're eating well or less well, whether or not you're sleeping well or less well.

更好的办法是在你的工具包中包含这些工具，并能够根据你是否在旅行、你吃得好还是不好、你睡得好还是不好来部署它们。

That's highly individual, and I like to think that in having those tools in hand, you'll be able to adjust them and apply them in the ways that allow you to access the dopamine increases that you're after.

这是非常个人化的，我认为，只要掌握了这些工具，您将能够调整它们并以允许您获得所需的多巴胺增加的方式应用它们。

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。

I'm excited to share that AG1 has just launched their newest formulation, AG1 Pro.

我很高兴与大家分享，AG1 刚刚推出了他们的最新配方 AG1 Pro。

AG1 Pro takes the clinically backed AG1 formula, which is a blend of vitamins, minerals, probiotics, and adaptogens, and adds three important new ingredients, creatine monohydrate, calcium HMB, and zinc carnosine.

AG1 Pro 采用经过临床支持的 AG1 配方，该配方是维生素、矿物质、益生菌和适应原的混合物，并添加了三种重要的新成分：一水肌酸、HMB 钙和肌肽锌。

Each serving has five grams of creatine monohydrate to support muscle strength and performance, as well as brain health, calcium HMB to support muscle recovery and reduce muscle breakdown, and zinc carnosine to support and improve the lining of your gut.

每份含有 5 克一水肌酸，可支持肌肉力量和性能，以及大脑健康；HMB 钙可支持肌肉恢复并减少肌肉分解；肌肽锌可支持和改善肠道内壁。

All three of these ingredients have compelling science to support them, and therefore I love seeing them added to the existing AG1 formula.

所有这三种成分都有令人信服的科学支持，因此我喜欢看到它们添加到现有的 AG1 配方中。

As most of you know, I've been taking AG1 every day for nearly 14 years now.

正如你们大多数人所知，我每天服用 AG1 已有近 14 年了。

I started taking it long before I even knew what a podcast was.

早在我知道什么是播客之前我就开始服用它了。

It's a great product and it's now made even better with the new AG1 Pro formula.

这是一款很棒的产品，现在新的 AG1 Pro 配方让它变得更好。

If you would like to try AG1 Pro, you can go to drinkag1.com/huberman to get a special offer.

如果您想尝试 AG1 Pro，可以访问 Drinkag1.com/huberman 获取特别优惠。

AG1 is giving away a free bottle of omega-3 coenzyme Q10 with your first subscription.

AG1 首次订阅即可免费赠送一瓶 omega-3 辅酶 Q10。

Again, go to drinkag1.com/huberman to get a free bottle of omega-3 coenzyme Q10 with your first AG1 subscription.

同样，请访问 Drinkag1.com/huberman，首次订阅 AG1 即可免费获得一瓶 omega-3 辅酶 Q10。

So next, I'd like to talk about epinephrine, also called adrenaline.

接下来，我想谈谈肾上腺素，也称为肾上腺素。

I want to point out that epinephrine is released both in the brain and the body.

我想指出的是，肾上腺素在大脑和身体中都会释放。

In fact, there's a barrier between brain and body that prevents the epinephrine that's released from your adrenal glands from crossing the blood-brain barrier.

事实上，大脑和身体之间存在一道屏障，可防止肾上腺释放的肾上腺素穿过血脑屏障。

So your brain has a separate site called the locus coeruleus.

所以你的大脑有一个单独的部位，称为蓝斑。

This is a collection of neurons in the back of the brain that kind of sprinkler the rest of the brain with epinephrine and essentially wakes up whatever neural circuits happen to see, or I should say, wake up any circuits where that epinephrine happens to arrive, right?

这是大脑后部的一组神经元，可以向大脑的其余部分喷洒肾上腺素，从本质上唤醒任何碰巧看到的神经回路，或者我应该说，唤醒任何肾上腺素碰巧到达的回路，对吗？

And generally increase the excitability of those networks.

并且通常会增加这些网络的兴奋性。

That's why we say epinephrine increases energy.

这就是为什么我们说肾上腺素可以增加能量。

I'm not talking about caloric energy, although that's distantly related to this, but really energy and the desire to move.

我不是在谈论热量能量，尽管这与此有很远的关系，但真正的能量和运动的欲望。

For many people, increasing adrenaline or epinephrine might seem like a crazy idea.

对于许多人来说，增加肾上腺素或肾上腺素似乎是一个疯狂的想法。

Most people probably associate this molecule with stress, and they would like to be less stressed.

大多数人可能会将这种分子与压力联系起来，并且他们希望压力较小。

But there are people, including me, that want to increase our levels of epinephrine at least early in the day.

但有些人，包括我在内，希望至少在一天的早些时候增加肾上腺素的水平。

I'm somebody who wakes up rather slowly.

我是一个起床比较慢的人。

In fact, I tend to be kind of thinking about thinking about maybe being in action early in the day.

事实上，我倾向于在一天的早些时候考虑是否要采取行动。

But I try and push myself to get into action, which itself can increase epinephrine.

但我尝试强迫自己采取行动，这本身就会增加肾上腺素。

I should mention that any physical activity, any physical activity, walking, running, weightlifting, swimming, even talking for that matter, is going to increase levels of epinephrine.

我应该提到，任何体力活动，任何体力活动，步行、跑步、举重、游泳，甚至谈话，都会增加肾上腺素的水平。

Locus coeruleus is a brain structure that is tightly coupled with behaviors in a bidirectional way.

蓝斑是一种与行为紧密耦合的双向大脑结构。

That is, when you are in action, you increase the amount of epinephrine released from locus coeruleus, you wake up the brain.

也就是说，当你在行动时，你增加了蓝斑释放的肾上腺素的量，你唤醒了大脑。

And conversely, when locus coeruleus is active, the brain wakes up.

相反，当蓝斑活跃时，大脑就会醒来。

So it's reciprocal.

所以这是相互的。

It goes both directions.

它是双向的。

So keep that in mind.

所以请记住这一点。

Exercise does indeed give you energy.

锻炼确实可以给你能量。

It burns caloric energy, but it gives you neural energy by way of increasing epinephrine transmission from locus coeruleus.

它会燃烧热量，但会通过增加蓝斑的肾上腺素传输来为您提供神经能量。

So we have exercise and we have caffeine as potent tools for increasing epinephrine and thereby energy.

因此，我们进行锻炼，并使用咖啡因作为增加肾上腺素和能量的有效工具。

Another potent tool that's purely behavioral but is known to work based on excellent studies in humans is so-called cyclic hyperventilation.

另一种有效的工具是所谓的周期性过度通气，它纯粹是行为性的，但基于对人类的出色研究而闻名。

Some of you may be familiar with Wim Hof breathing.

你们中有些人可能熟悉 Wim Hof 呼吸。

There's also Tummo breathing, which is very similar, Kundalini breathing.

还有图莫呼吸，与昆达里尼呼吸非常相似。

All of those styles of breathing involve cyclic hyperventilation, deep inhales and either passive exhales or active exhales, but repeating inhale, exhale, inhale, exhale in a very deep and repetitive way.

所有这些呼吸方式都涉及循环过度换气、深吸气以及被动呼气或主动呼气，但以非常深且重复的方式重复吸气、呼气、吸气、呼气。

So if you did that for 25 repetitions, 25 inhales and exhales, you would feel more alert.

因此，如果你重复 25 次，吸气和呼气 25 次，你会感觉更加警觉。

You'd also feel more warm.

你也会感觉更温暖。

Why?

为什么？

Because you increased epinephrine adrenaline release in the brain and body.

因为你增加了大脑和身体中肾上腺素的释放。

It works the first time and it works every time to increase epinephrine and thereby energy.

它第一次起作用，每次都会起作用，以增加肾上腺素，从而增加能量。

If you do that over and over, you're going to be very alert.

如果你一遍又一遍地这样做，你就会变得非常警觉。

You're going to have more energy.

你将会有更多的能量。

You're going to feel like you want to move around a lot more.

你会感觉自己想要更多地走动。

In fact, you might even feel agitated.

事实上，你甚至可能会感到焦躁。

So people with a lot of anxiety or prone to panic attack might want to be cautious in how they train and embark on that type of breathing, might want to approach it a little more carefully or avoid it altogether.

因此，非常焦虑或容易惊恐发作的人可能需要在训练和开始这种呼吸方式时保持谨慎，可能需要更仔细地对待它或完全避免它。

But for most people, cyclic hyperventilation is simply going to get you more energized and feeling like you want to move, feeling like you can think more clearly, and you will be more wide-eyed and alert because you are releasing adrenaline.

但对于大多数人来说，周期性过度换气只会让你更加精力充沛，感觉你想要移动，感觉你可以更清晰地思考，并且你会更加睁大眼睛和警觉，因为你正在释放肾上腺素。

And the cold water exposure protocol that I talked about earlier and that's covered in our episode on cold and in the newsletter on cold, well That, as I mentioned earlier, potently increases dopamine, but also epinephrine.

我之前谈到的冷水暴露方案，在我们关于寒冷的剧集和关于寒冷的时事通讯中都有介绍，正如我之前提到的，它可以有效增加多巴胺，但也可以增加肾上腺素。

Now we can't really say that there are foods to increase epinephrine.

现在我们还不能真正说有食物可以增加肾上腺素。

There are, of course, prescription drugs that will increase epinephrine.

当然，有些处方药会增加肾上腺素。

And of course, there are all sorts of so-called beta blockers that will block the receptors for epinephrine to make you feel calm for public speaking or for various heart conditions, et cetera.

当然，还有各种各样所谓的β受体阻滞剂，它们会阻断肾上腺素受体，使您在公开演讲或各种心脏病等情况下感到平静。

That's really the domain of physicians and should really be worked out with your cardiologist, with a physician, et cetera.

这确实是医生的职责范围，应该与您的心脏病专家、医生等等一起解决。

I think the tools of exercise and should you want very potent increases in adrenaline, high intensity exercise, as well as the tools of caffeine, cyclic hyperventilation, and deliberate cold exposure really combine to give you a nice little kit, I would say a versatile kit of ways to increase epinephrine for sake of having more physical and mental energy.

我认为运动的工具，如果你想要非常有效地增加肾上腺素，高强度运动，以及咖啡因的工具，周期性过度换气，和故意寒冷暴露真的结合起来给你一个很好的小工具包，我想说的是一个多功能的工具包，可以增加肾上腺素，以获得更多的身体和精神能量。

So next is the neuromodulator acetylcholine.

接下来是神经调节剂乙酰胆碱。

And as I mentioned earlier, acetylcholine is associated with states of focus, and those states of focus can be high energy states of focus, so the ones that are accompanied by high levels of dopamine and epinephrine and where we're really excited about and really lasered in on something.

正如我之前提到的，乙酰胆碱与注意力状态有关，而这些注意力状态可以是高能注意力状态，因此伴随着高水平的多巴胺和肾上腺素，我们对某件事感到非常兴奋并真正投入其中。

Or they can be the calmer, more relaxed states of focus, like reading a book or practicing music, or listening very carefully to somebody in a way that's relaxed and calm.

或者它们可以是更平静、更放松的专注状态，比如读书或练习音乐，或者以轻松和平静的方式仔细聆听某人的讲话。

Now, ways to increase acetylcholine in a potent way include, again, nutrition and supplementation.

现在，有效增加乙酰胆碱的方法包括营养和补充剂。

It is important to have baseline levels of acetylcholine be sufficiently high as well.

乙酰胆碱的基线水平足够高也很重要。

And for that, the ideal situation is to regularly ingest foods that provide enough of the precursors for acetylcholine to be made.

为此，理想的情况是定期摄入能够提供足够的乙酰胆碱前体的食物。

Eggs contain a lot of choline, beef contains choline, soybeans contain choline, so there are vegan or non-meat sources.

鸡蛋含有大量胆碱，牛肉含有胆碱，大豆含有胆碱，所以有纯素或非肉类来源之分。

Chicken, fish, mushrooms, kidney beans, these sorts of things contain a lot of choline, and there are other vegetables that contain choline.

鸡肉、鱼、蘑菇、芸豆这些东西含有大量的胆碱，还有其他蔬菜也含有胆碱。

So depending on your dietary preferences and needs, you can select certain foods to ingest to get enough choline to synthesize enough baseline acetylcholine.

因此，根据您的饮食偏好和需求，您可以选择摄入某些食物，以获得足够的胆碱来合成足够的基线乙酰胆碱。

In the realm of supplementation, there are some excellent tools for increasing acetylcholine in the acute short term, meaning over the course of about 30 minutes out to about two hours or maybe even four hours.

在补充剂领域，有一些极好的工具可以在短期内增加乙酰胆碱，这意味着在大约 30 分钟到大约两个小时甚至四个小时的时间内。

The most common of those molecules is actually nicotine.

这些分子中最常见的是尼古丁。

Nicotinic acetylcholine receptors are abundant throughout the body and brain.

烟碱乙酰胆碱受体在身体和大脑中大量存在。

They're in various brain circuits.

它们处于不同的大脑回路中。

They are on muscle.

他们靠的是肌肉。

And yes, smoking nicotine, either by vaping or cigarette, will activate those nicotinic receptors.

是的，吸食尼古丁，无论是通过电子烟还是香烟，都会激活这些烟碱受体。

But of course, smoking is a terrible thing.

但当然，吸烟是一件可怕的事情。

It will also activate things like lung cancer.

它还会激活肺癌等疾病。

So I definitely don't recommend that.

所以我绝对不推荐这样做。

It also activates addiction because of the ways that it triggers activation of the dopamine circuits.

它还会激活成瘾，因为它会触发多巴胺回路的激活。

However, some people will chew Nicorette or other nicotine-type gums.

然而，有些人会咀嚼尼古丁或其他尼古丁型口香糖。

Some people are very sensitive to ingested nicotine.

有些人对摄入的尼古丁非常敏感。

Some people take it and feel absolutely terrible, but some people do use them as cognitive enhancers.

有些人服用后感觉非常糟糕，但有些人确实将其用作认知增强剂。

Supplements that I have used and do use for increasing acetylcholine are things like Alpha-GPC or Huperzine.

我曾经使用过和正在使用的用于增加乙酰胆碱的补充剂是 Alpha-GPC 或石杉碱甲等。

Alpha-GPC is in the choline pathway such that more acetylcholine is synthesized after you ingest it.

Alpha-GPC 位于胆碱途径中，因此摄入后会合成更多乙酰胆碱。

That's the general logic or framework of how it works.

这就是它如何工作的一般逻辑或框架。

Whereas Huperzine is mainly in the enzymatic pathway.

而石杉碱主要在酶促途径中。

It tends to adjust how much acetylcholine is broken down and lead to net increases in acetylcholine.

它往往会调整乙酰胆碱的分解量并导致乙酰胆碱的净增加。

I will often take 300 milligrams of Alpha-GPC prior to workouts or prior to cognitive work bouts.

我通常会在锻炼前或认知训练前服用 300 毫克 Alpha-GPC。

I tend to take it alongside caffeine and phenylethylamine, so I take that in combination either before workouts or work bouts.

我倾向于将其与咖啡因和苯乙胺一起服用，所以我在锻炼或训练前结合服用。

Really sharpens my focus, and again, I'm doing that three, maybe four times per week, and I'm careful to do that in the early part of the day so that it does not disrupt my sleep.

真的让我的注意力更加集中，而且，我每周都会这样做三到四次，而且我会在一天的早些时候小心地这样做，这样就不会打扰我的睡眠。

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

我想稍微休息一下并感谢我们的赞助商之一 ROKA。

I'm excited to share that ROKA and I recently teamed up to create a new pair of red lens glasses.

我很高兴与大家分享，我和 ROKA 最近联手打造了一副新的红色镜片眼镜。

These red lens glasses are meant to be worn in the evening after the sun goes down.

这些红色镜片的眼镜适合在晚上太阳落山后佩戴。

They filter out short wavelength light that comes from screens and from LED lights, which are the most common indoor lighting nowadays.

它们过滤掉来自屏幕和 LED 灯的短波长光，这是当今最常见的室内照明。

I want to emphasize ROKA red lens glasses are not traditional blue blockers.

我想强调的是，ROKA 红色镜片眼镜不是传统的防蓝光眼镜。

They do filter out blue light, but they filter out a lot more than just blue light.

它们确实过滤掉蓝光，但它们过滤的不仅仅是蓝光。

In fact, they filter out the full range of short wavelength light that suppresses the hormone melatonin.

事实上，它们会过滤掉所有抑制褪黑激素的短波长光。

By the way, you want melatonin high in the evening and at night.

顺便说一句，您需要在傍晚和夜间获得高浓度的褪黑激素。

Makes it easy to fall and stay asleep.

让人很容易入睡并保持睡眠状态。

And those short wavelengths trigger increases in cortisol.

这些短波长会引发皮质醇的增加。

Increases in cortisol are great in the early part of the day, but you do not want increases in cortisol in the evening and at night.

一天中的早些时候，皮质醇会大量增加，但您不希望傍晚和晚上皮质醇会增加。

These ROKA red lens glasses ensure normal, healthy increases in melatonin and that your cortisol levels stay low, which is again, what you want in the evening and at night.

这些 ROKA 红色镜片眼镜可确保褪黑激素正常、健康地增加，并使您的皮质醇水平保持在较低水平，这也是您在晚上和晚上想要的。

In doing so, these ROKA red lens glasses really help you calm down and improve your transition to sleep.

通过这样做，这些 ROKA 红色镜片眼镜确实可以帮助您平静下来并改善您的睡眠过渡。

If you'd like to try ROKA, go to roka.com, that's R-O-K-A.com and enter the code Huberman to save 20% off your first order.

如果您想尝试 ROKA，请访问 roka.com（即 R-O-K-A.com）并输入代码 Huberman，即可在首次订单时享受 20% 的折扣。

Again, that's roka.com and enter the code Huberman at checkout.

同样，这是 roka.com，并在结账时输入代码 Huberman。

So let's discuss serotonin.

那么我们来讨论一下血清素。

Serotonin, as I mentioned earlier, is associated with brain and body states of well-being, of comfort, of satiety, and therefore should come as no surprise that a lot of the prescription drug treatments for things like depression involve increasing levels of serotonin in the brain and body.

正如我之前提到的，血清素与大脑和身体的健康、舒适和饱腹感相关，因此，许多治疗抑郁症等处方药涉及增加大脑和身体中的血清素水平也就不足为奇了。

That said, anytime you talk about prescription drugs for serotonin- We also want to acknowledge that there are often side effects associated with increasing serotonin.

也就是说，每当您谈论血清素处方药时，我们也想承认，增加血清素通常会产生副作用。

In particular, if serotonin levels go too high, that is, if the dosages of those treatments go too high, people will, for instance, feel reduced appetite, reduced libido, increased lethargy, et cetera.

特别是，如果血清素水平过高，也就是说，如果这些治疗的剂量过高，人们会感到食欲下降、性欲降低、嗜睡增加等。

And there's a so-called serotonergic syndrome.

还有一种所谓的血清素能综合症。

That said, there are behavioral tools, nutritional tools, and supplementation tools that can tap into the serotonin system, not to the same degree and potency, but nonetheless, in ways that can still impact our feelings of well-being in positive ways.

也就是说，有一些行为工具、营养工具和补充工具可以利用血清素系统，虽然程度和效力不同，但仍然可以以积极的方式影响我们的幸福感。

What sorts of things?

什么样的事情？

Well, for instance, physical contact, things like holding hands, believe it or not, hugs, cuddling, et cetera, can increase serotonin transmission, and they make people feel good.

举个例子，身体接触，比如牵手，不管你信不信，拥抱，拥抱等等，都可以增加血清素的传递，让人们感觉良好。

This shouldn't really come as a surprise.

这并不令人意外。

There's also gratitude, and we did an entire episode about gratitude.

还有感恩，我们做了一整集关于感恩的内容。

There's a lot of misunderstanding about gratitude.

人们对感恩有很多误解。

Turns out, first of all, that receiving, not giving gratitude, is what has the most potent effects on increasing serotonin and activity of the brain circuits that involve serotonin and that lead to increases in feelings of well-being.

首先，事实证明，对增加血清素和涉及血清素的大脑回路的活动最有效的影响是接受，而不是给予感激，从而增加幸福感。

So, this is interesting.

所以，这很有趣。

Receiving much more than giving gratitude is what activates those serotonergic pathways.

激活这些血清素通路的因素是接受，而不是给予感激。

The other thing about gratitude that's somewhat counterintuitive is that observing others giving and receiving gratitude is immensely powerful for evoking serotonin and the activity of serotonergic circuits in you, the observer.

关于感恩的另一件事有点违反直觉，那就是观察他人给予和接受感恩对于唤起血清素和你（观察者）体内血清素能回路的活动非常强大。

So receiving and observing gratitude turns out to be the most potent way to increase serotonin in the brain and body.

因此，接受和表达感激之情是增加大脑和身体中血清素的最有效方法。

Now, what about nutritional approaches to increasing serotonin?

现在，增加血清素的营养方法又如何呢？

Well, just as we have tyrosine as an amino acid precursor upstream of dopamine synthesis, we have the amino acid tryptophan, which is upstream of serotonin synthesis.

好吧，就像酪氨酸作为多巴胺合成上游的氨基酸前体一样，我们也有氨基酸色氨酸，它是血清素合成的上游。

And one simply has to go online and put in tryptophan-containing foods, and you will discover that there are a lot of foods that are enriched in tryptophan that can lead to net increases in the amount of serotonin available in the brain and body.

只需上网并放入含有色氨酸的食物，您就会发现有很多富含色氨酸的食物可以导致大脑和身体中可用的血清素含量净增加。

Now, one molecule that I've found to be particularly interesting and useful, and this is one that I haven't talked about yet on this podcast, is inositol, in particular myo-inositol.

现在，我发现一种特别有趣和有用的分子，这是我在这个播客中尚未讨论的分子，它是肌醇，特别是肌醇。

Myo-inositol can have the effect of increasing serotonin and other neurochemicals, but primarily, at least in terms of the neuromodulators discussed today, serotonin.

肌醇可以具有增加血清素和其他神经化学物质的作用，但主要是，至少就今天讨论的神经调节剂而言，是血清素。

I've been taking 900 milligrams of myo-inositol every third night or so as a test of its ability to improve sleep, and I have to say, the depth and quality of sleep that I've been obtaining on myo-inositol is pretty remarkable.

我每隔三天左右服用 900 毫克肌醇，以测试其改善睡眠的能力，我不得不说，我通过肌醇获得的睡眠深度和质量非常出色。

And of course, I should mention that no supplement, either added or withdrawn from your protocol, should ever be used as a direct replacement for prescription drug treatments that your physician has given you.

当然，我应该提到的是，任何补充剂，无论是添加还是从您的方案中撤回，都不应用作您的医生为您提供的处方药治疗的直接替代品。

You should always talk to your physician anytime you remove or add something to your drug protocol or prescription protocol, of course.

当然，每当您在药物方案或处方方案中删除或添加某些内容时，您都应该与您的医生交谈。

And again, this is a general theme of all four of these neuromodulators, dopamine, epinephrine, acetylcholine, and serotonin.

再说一遍，这是所有四种神经调节剂（多巴胺、肾上腺素、乙酰胆碱和血清素）的共同主题。

You want to make sure that you have sufficient baseline levels of those things through things like diet, regular behaviors, and then you have the opportunity to use supplementation, and if it's appropriate for you, prescription drugs and certain behavioral protocols to try and get these potent increases, these acute increases in whichever the neuromodulators you happen to want to leverage for your particular goals.

你想通过饮食、规律行为等确保你的这些东西有足够的基线水平，然后你有机会使用补充剂，如果它适合你，处方药和某些行为方案来尝试获得这些有效的增加，无论你碰巧想利用哪种神经调节剂来实现你的特定目标，这些急剧增加。

So that brings us to the end of at least this exploration of the neuromodulators, dopamine, epinephrine, acetylcholine, and serotonin.

至此，我们对神经调节剂、多巴胺、肾上腺素、乙酰胆碱和血清素的探索就结束了。

Whether or not you're using nutritional tools or supplementation or prescription drugs or any other sort of protocol to try and create a desired effect of focus or energy, motivation, relaxation, you're playing with the same neurochemical ingredients.

无论您是否使用营养工具、补充剂、处方药或任何其他类型的方案来尝试创造集中或精力、动力、放松的预期效果，您都在使用相同的神经化学成分。

So what I'm hoping is that rather than decide that any one tool is the most useful, or that any one neurochemical is most useful for that matter, that the information that I've provided today allows you a kit of versatile tools that allows you to figure out what levels of dopamine and augmentation of dopamine are appropriate and necessary for you.

因此，我希望的是，我今天提供的信息不是决定任何一种工具是最有用的，或者任何一种神经化学物质对此最有用，而是为您提供一套多功能工具，使您能够确定多巴胺的水平和多巴胺的增强对您来说是合适和必要的。

What levels of acetylcholine and tools for manipulating acetylcholine are going to be most useful for you?

什么水平的乙酰胆碱和操纵乙酰胆碱的工具对您最有用？

And so on and so forth.

等等。

So I'd like to thank you once again for joining me today in our discussion about these incredibly powerful molecules we call neuromodulators and the things we can do and take in order to control them so that we can enhance our mental health, physical health, and performance.

因此，我要再次感谢您今天与我一起讨论这些我们称之为神经调节剂的极其强大的分子，以及我们可以采取哪些措施来控制它们，从而增强我们的心理健康、身体健康和表现。

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。