Essentials: Control Sugar Cravings & Metabolism with Science-Based Tools
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 sugar, in particular, how our nervous system regulates our sugar intake and our seeking of sugar.
今天，我们将讨论糖，特别是我们的神经系统如何调节我们的糖摄入量和我们对糖的寻求。
We are going to place sugar into its proper context.
我们将把糖放到适当的环境中。
The way I want to start off by doing that is to tell you a little bit of what happens when we eat and a little bit of what the brain does to respond to those events.
我想首先告诉你一些我们吃东西时会发生什么，以及大脑对这些事件做出的反应。
So what happens when we eat?
那么当我们吃东西时会发生什么呢？
Let's just take a, what I call, top contour view of the hormonal response to ingesting food.
让我们看一下，我所说的，荷尔蒙对摄入食物的反应的顶部轮廓图。
Anytime we eat, that is the consequence of a number of things that happened before we ate.
任何时候我们吃饭，都是饭前发生的许多事情的结果。
There's a hormone in our brain and body called ghrelin, spelled G-H-R-E-L-I-N.
我们的大脑和身体中有一种激素，称为生长素释放肽，拼写为 G-H-R-E-L-I-N。
Ghrelin is a hormone that increases depending on how long it's been since we ate last.
胃饥饿素是一种激素，它的增加取决于我们距离上次进食的时间有多长。
Okay?
好的？
So the longer it's been since we had a meal, ghrelin levels are going to be higher and higher and higher.
因此，我们进食的时间越长，生长素释放肽的水平就会越来越高。
And it essentially makes us hungry by interacting with particular neurons in an area of the brain called the arcuate nucleus of the hypothalamus, and some other areas as well, like the lateral hypothalamus.
它本质上是通过与大脑中称为下丘脑弓状核的区域以及其他一些区域（如下丘脑外侧）中的特定神经元相互作用而使我们感到饥饿。
And then when we eat, typically what happens is ghrelin levels go down.
当我们吃东西时，通常会发生饥饿素水平下降的情况。
So it's a very logical system.
所以这是一个非常合乎逻辑的系统。
Now, when we eat, assuming that we eat carbohydrates, but even if we just eat some protein and some fats, we will experience a slight or, in some cases, a large rise in blood glucose.
现在，当我们吃饭时，假设我们吃碳水化合物，但即使我们只吃一些蛋白质和一些脂肪，我们的血糖也会轻微上升，在某些情况下会大幅上升。
Blood glucose is simply blood sugar, and the body and brain, we should say particular, the nervous system doesn't function well if blood sugar is too high or too low.
血糖就是血糖，而身体和大脑，尤其应该说，如果血糖过高或过低，神经系统就无法正常运作。
So as a consequence, we have another hormone which is released from the pancreas, which is called insulin, which helps regulate the amount of glucose in the bloodstream.
因此，我们有另一种从胰腺释放的激素，称为胰岛素，它有助于调节血液中的葡萄糖含量。
Now, one of the chief organs for glucose utilization is the brain.
现在，利用葡萄糖的主要器官之一是大脑。
Neurons are tremendously metabolically active, and their preferred mode of metabolism is glucose metabolism.
神经元的代谢非常活跃，它们首选的代谢模式是葡萄糖代谢。
The same thing is also true for the neurons in your body.
对于你体内的神经元来说也是如此。
The way that you are able to move the limbs of your body, the way that you are able to perform exercise or movement of any kind for that matter, is because neurons, called motor neurons, send electrical potentials to the muscle fibers.
您能够移动身体四肢的方式，您能够进行任何类型的锻炼或运动的方式，是因为神经元（称为运动神经元）向肌肉纤维发送电势。
Those neurons are also very metabolically demanding, especially when you're doing demanding types of physical work.
这些神经元对新陈代谢的要求也很高，尤其是当您从事高要求的体力工作时。
But also deliberate thought.
但也是经过深思熟虑的。
Deliberately controlling the way that your brain and body is moving requires more glucose uptake, more energy in those very neurons.
有意识地控制大脑和身体的运动方式需要摄入更多的葡萄糖，这些神经元需要更多的能量。
And this is also why after doing a long bout of exercise you might be tired, but also if you do a bout of skill learning of any kind, or if you've been reading and thinking about what you're reading, or if you had an intense conversation with somebody where you're really forcing yourself to listen, that's work, and that work requires glucose uptake by neurons both in the brain and in your body.
这也是为什么在进行长时间的锻炼后你可能会感到疲倦，但如果你进行了一轮任何类型的技能学习，或者如果你一直在阅读并思考你正在阅读的内容，或者如果你与某人进行了激烈的交谈，并且你真的强迫自己倾听，那就是工作，而这项工作需要大脑和身体中的神经元吸收葡萄糖。
Now that we've established that glucose is the preferred source of fuel for the nervous system, I'd like to concentrate on a few of the other types of sugars that we ingest on a common basis and the impact that those have on brain function and body function.
既然我们已经确定葡萄糖是神经系统的首选燃料来源，我想集中讨论我们共同摄入的其他几种类型的糖，以及它们对大脑功能和身体功能的影响。
I'd particularly like to focus on fructose.
我特别想关注果糖。
Fructose, of course, is found in fruit.
当然，果糖存在于水果中。
It's also found in the infamous high fructose corn syrup, which we will talk about today.
它也存在于臭名昭著的高果糖玉米糖浆中，我们今天将讨论它。
It's worth pointing out that the concentrations of fructose in fruit is quite low compared to the concentrations of fructose in high fructose corn syrup.
值得指出的是，与高果糖玉米糖浆中的果糖浓度相比，水果中的果糖浓度相当低。
Typically, the amount of fructose, fructose I think is the proper pronunciation that people are always correcting me, fructose, is anywhere from 1% to about 10%.
通常情况下，果糖的含量，我认为人们总是纠正我的正确发音，果糖，果糖，是从 1% 到 10% 左右。
Now, high fructose corn syrup is a different issue, and too much consumption of anything but fructose included can be a problem for the ways that it impacts the neural circuits that process sugar.
现在，高果糖玉米糖浆是一个不同的问题，过多食用除果糖之外的任何东西都可能会影响处理糖的神经回路。
Not just glucose, but fructose.
不仅是葡萄糖，还有果糖。
One of the key distinctions between glucose and fructose is that fructose most likely cannot directly access the brain.
葡萄糖和果糖之间的主要区别之一是果糖很可能无法直接进入大脑。
It actually needs to be converted into glucose in the liver.
它实际上需要在肝脏中转化为葡萄糖。
And the way that conversion occurs feeds back to a set of hormones and neural pathways that we talked about earlier, which have a lot to do with appetite.
这种转换发生的方式会反馈到我们之前讨论过的一系列激素和神经通路，它们与食欲有很大关系。
And to just summarize what is now a lot of very solid data, fructose, and specifically fructose, has the ability to reduce certain hormones and peptides in our body whose main job is to suppress ghrelin.
总结一下现在有很多非常可靠的数据，果糖，特别是果糖，能够减少我们体内的某些激素和肽，其主要作用是抑制生长素释放肽。
So although I, and I think pretty much everyone out there, save for a few individuals, agrees that calories in, calories out is the fundamental principle of weight loss, weight maintenance, or weight gain, ingesting fructose shifts our hormone system and as a consequence our neural pathways within our brain, the hypothalamus, to be hungrier regardless of how many calories we've eaten.
因此，尽管我，以及我认为几乎每个人，除了少数人，都同意卡路里摄入、卡路里消耗是减肥、维持体重或体重增加的基本原则，但摄入果糖会改变我们的激素系统，因此，无论我们吃了多少卡路里，我们大脑（下丘脑）内的神经通路都会变得更加饥饿。
So current recommendations for most people are to eat more fruits and vegetables.
所以目前对大多数人的建议是多吃水果和蔬菜。
But for those of you that are trying to control your hunger, ingesting a lot of fructose is probably not going to be a good idea.
但对于那些试图控制饥饿感的人来说，摄入大量果糖可能不是一个好主意。
Certainly, ingesting it from high fructose corn syrup is not going to be a good idea because of the enormous percentages of fructose in high fructose corn syrup, 50% or sometimes even more.
当然，从高果糖玉米糖浆中摄取它并不是一个好主意，因为高果糖玉米糖浆中果糖的比例很高，达到 50%，有时甚至更高。
Fructose provides a bridge for us between a particular kind of sugar, hormone function, in this case ghrelin, and the hypothalamus.
果糖为我们在一种特殊的糖、激素功能（在本例中为生长素释放肽）和下丘脑之间架起了一座桥梁。
Which leads us to the next question which is, what is it about sugar that makes it such an attractive thing for us?
这引出了下一个问题：糖为何对我们如此有吸引力？
Why do we like it so much?
为什么我们这么喜欢它？
And the obvious answer that most people arrive at is, well, it just tastes really, really good.
大多数人得出的显而易见的答案是，它的味道真的非常非常好。
But that's actually not the way it works.
但实际上并不是这样的。
The rewarding properties, as we say, of sugar, whether or not they come in the form of sucrose or fructose or foods that increase glucose to a very high level Actually is not just related to the taste of the foods that produce that elevation in glucose, sucrose, or fructose.
正如我们所说，糖的有益特性，无论它们是否以蔗糖或果糖的形式出现，或者是否以将葡萄糖提高到很高水平的食物的形式出现，实际上不仅仅与导致葡萄糖、蔗糖或果糖升高的食物的味道有关。
It is in part, but that's only part of the story.
这是部分原因，但这只是故事的一部分。
And the rest of the story, once you understand it, can actually place you in a position to much better control your sugar intake of all kinds, but also your food intake in ways that can allow you to make much better choices about the foods you ingest.
故事的其余部分，一旦您理解了它，实际上可以让您更好地控制各种糖的摄入量，同时也可以让您对摄入的食物做出更好的选择。
As many of you know, I've been taking AG1 for nearly 15 years now.
你们很多人都知道，我服用 AG1 已有近 15 年了。
I discovered it way back in 2012, long before I ever had a podcast, and I've been taking it every day since.
我早在 2012 年就发现了它，那时我还没有播客，从那时起我就每天都在听它。
The reason I started taking it, and the reason I still take it, is because AG1 is, to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.
我开始服用它的原因，以及我仍然服用它的原因，是因为据我所知，AG1是市场上质量最高、最全面的基础营养补充剂。
It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop that's easy to drink and it tastes great.
它将维生素、矿物质、益生元、益生菌和适应原结合到一勺中，易于饮用，味道极佳。
It's designed to support things like gut health, immune health, and overall energy, and it does so by helping to fill any gaps you might have in your daily nutrition.
它旨在支持肠道健康、免疫健康和整体能量等，并通过帮助填补您日常营养中可能存在的任何缺口来实现这一目标。
Now, of course, everyone should strive to eat nutritious whole foods.
当然，现在每个人都应该努力吃有营养的天然食品。
I certainly do that every day.
我当然每天都这样做。
But I'm often asked, if you could take just one supplement, what would that supplement be?
但我经常被问到，如果您只能服用一种补充剂，那么该补充剂会是什么？
And my answer is always AG1, because it has just been oh-so critical to supporting all aspects of my physical health, mental health, and performance.
我的答案始终是 AG1，因为它对于支持我的身体健康、心理健康和表现的各个方面都非常重要。
I know this from my own experience with AG1, and I continually hear this from other people who use AG1 daily.
我从自己使用 AG1 的经验中了解到这一点，并且我不断从其他每天使用 AG1 的人那里听到这一点。
If you would like to try AG1, you can go to drinkag1.com/huberman to get a special offer.
如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 以获得特别优惠。
For a limited time, AG1 is giving away six free travel packs of AG1 and a bottle of vitamin D3 K2 with your subscription.
限时订阅后，AG1 将赠送 6 个免费 AG1 旅行包和一瓶维生素 D3 K2。
Again, that's drinkag1, with the numeral one, .com/huberman to get six free travel packs and a bottle of vitamin D3 K2 with your subscription.
同样，这是 Drinkag1，通过数字 1 .com/huberman 订阅即可获得六个免费旅行包和一瓶维生素 D3 K2。
So now I want to take us on a journey into the nervous system to explain the pathways in the brain and body that regulate our appetite for sugar.
所以现在我想带我们进入神经系统，解释大脑和身体中调节我们对糖的食欲的通路。
Now, keep in mind what I already told you before, which is that when we ingest foods, they're broken down into various components, and glucose is going to be shuttled to the brain, and of course, to other neurons in our spinal cord and elsewhere, and to our muscles, et cetera, in order for all of those cells and organs and tissues to be able to function.
现在，请记住我之前已经告诉过你的，那就是当我们摄入食物时，它们会分解成各种成分，葡萄糖将被输送到大脑，当然，还有我们脊髓和其他地方的其他神经元，以及我们的肌肉等，以便所有这些细胞、器官和组织能够发挥作用。
The fact that so many cells and organs and tissues require glucose in order to function has led to a situation where you have dedicated neural machinery, pieces of your brain that are almost entirely, if not entirely devoted, to seeking out of sugar or foods that contain sugars, and to make sure that you not only seek those out, but you know where those foods are and that you ingest more and more and more of them.
事实上，如此多的细胞、器官和组织需要葡萄糖才能发挥作用，这导致了这样一种情况：你有专门的神经机制，你的大脑的各个部分几乎完全（如果不是完全）致力于寻找糖或含糖食物，并确保你不仅寻找这些食物，而且你知道这些食物在哪里，并且你摄入越来越多的食物。
And there are two main ways that these neural circuits work.
这些神经回路有两种主要的工作方式。
In fact, we can say that there are two neural circuits entirely that work in parallel.
事实上，我们可以说有两个完全并行工作的神经回路。
In the case of sugar consumption, the two parallel pathways involve one pathway related to the actual taste and the perception of sweet tastes that lead not just you, but every animal that we're aware of, to seek more sweet-containing foods.
就糖消耗而言，这两条平行途径涉及一条与实际味道和甜味感知相关的途径，它不仅会导致您，而且会导致我们所知的每一种动物寻求更多含糖食物。
The other parallel pathway is related to the nutritive component of sweet foods, meaning the degree to which a given food will raise blood glucose.
另一条平行途径与甜食的营养成分有关，即某种食物升高血糖的程度。
I want to repeat that.
我想重复一遍。
One pathway in your brain and body is devoted to getting you to seek out sweet-tasting things that you perceive as sweet, and another parallel pathway is devoted to getting you to seek out foods that lead to increases in blood glucose.
您的大脑和身体中的一条通路致力于让您寻找您认为是甜的甜味食物，而另一条平行通路则致力于让您寻找导致血糖升高的食物。
It just so happens that the foods that lead to big increases in blood glucose typically are associated with that sweet taste.
碰巧的是，导致血糖大幅升高的食物通常与甜味有关。
Now, this is distinctly different than the neural pathways that control seeking of savory foods, or salty foods, or spicy foods for that matter, or bitter foods.
现在，这与控制寻找咸味食物、咸味食物、辛辣食物或苦味食物的神经通路明显不同。
The sweet pathway is what we would call hardwired.
甜蜜的途径就是我们所说的“硬连线”。
It exists, as far as we know, in every mammal.
据我们所知，它存在于每一种哺乳动物中。
Basically, getting sweet stuff into the body might seem like it has a lot to do with the taste, but it has just as much to do with the nutritive components that sweet-tasting foods carry, and the fact that your nervous system and so many cells in your brain and body run on glucose.
基本上，甜食进入体内似乎与味道有很大关系，但它与甜味食物所含的营养成分以及您的神经系统以及大脑和身体中的许多细胞依赖葡萄糖这一事实也有很大关系。
If you recall earlier I said, even if you ingest fructose, fructose can be converted into glucose in the liver.
如果你还记得我之前说过的，即使你摄入果糖，果糖也可以在肝脏中转化为葡萄糖。
The fundamental thing to understand here is that when you think you want a piece of chocolate, or you think you want a piece of cake, or you're craving something sweet, you are both craving the taste and your neurons are literally craving the nutritive components that arrive with that taste.
这里要理解的基本一点是，当你认为你想要一块巧克力，或者你认为你想要一块蛋糕，或者你想吃一些甜的东西时，你都在渴望这种味道，而你的神经元实际上也在渴望伴随这种味道而来的营养成分。
Okay, two parallel pathways.
好吧，两条平行的道路。
One of the parallel pathways has to do with conscious perception.
并行途径之一与意识感知有关。
So when you ingest something sweet, very quickly there are signals sent from those neurons in your mouth to brain areas that cause you to seek out, or at least pay attention to, the source and the abundance of those sweet things.
因此，当您摄入甜食时，很快就会有信号从口腔中的神经元发送到大脑区域，使您寻找或至少注意这些甜食的来源和丰富程度。
They literally change your perception.
他们确实改变了你的看法。
Does that mean that you should never ingest anything sweet?
这是否意味着您永远不应该摄入任何甜食？
No. Certainly I'm not saying that.
不，我当然不是这么说的。
Everyone has to decide for themselves what the appropriate amount of sugar intake is.
每个人都必须自己决定适当的糖摄入量。
But I find it remarkable when people say, "Oh, I need to get my sugar fix," or, "I need to have my chocolate," or, "I need to have a little bit of something to just kind of take care of that sugar appetite." Because in taking care of that sugar appetite, maybe for the very disciplined of you, you can just have that one piece of chocolate and it's great and you can relish in it.
但当人们说“哦，我需要解决我的糖分问题”，或者“我需要巧克力”，或者“我需要一点东西来满足对糖的胃口”时，我发现这很了不起。因为在照顾糖的胃口时，也许对于那些非常自律的人来说，你可以只吃一块巧克力，它很棒，你可以享受它。
But it does shift the way that you perceive other foods as well.
但它确实也改变了您感知其他食物的方式。
And the way it does that is through our, probably if you're a listener to this podcast now, old friend, but incredible neuromodulator, dopamine.
它的实现方式是通过我们的，如果你现在是这个播客的听众，老朋友，但令人难以置信的神经调节剂，多巴胺。
Dopamine is a molecule that is released from several places in the brain.
多巴胺是一种从大脑多个部位释放的分子。
There's a so-called mesolimbic reward pathway, which is a whole set of places in the brain or circuits designed to get us motivated and craving and in pursuit of things.
有一条所谓的中边缘奖励通路，它是大脑或电路中的一整套位置，旨在让我们有动力、渴望和追求事物。
And then, of course, there are areas of the brain that are involved in movement that are linked up with those areas involved in motivation.
当然，大脑中涉及运动的区域与涉及动机的区域是相关的。
That makes perfect sense.
这是完全有道理的。
Why would you have a brain area involved in motivation if you couldn't actually do something with that motivation?
如果你实际上不能用这种动机做某事，为什么你的大脑区域会涉及动机呢？
When we ingest something sweet The perception of that sweet taste increases dopamine in the mesolimbic reward pathways, which then are conveyed to pathways for motor behavior and, in general, place us into modes of focused action toward getting more of whatever was sweet.
当我们摄入甜食时，对甜味的感知会增加中脑边缘奖励通路中的多巴胺，然后将其传递到运动行为通路，并且通常使我们进入集中行动模式，以获取更多甜味。
But if you understand the way that dopamine works, what you'll realize is that when this dopamine pathway is triggered, it tends to create not the sensation or the perception of satiety, of feeling like something is enough, but rather to produce the sensation of wanting more.
但如果你了解多巴胺的工作方式，你就会意识到，当多巴胺通路被触发时，它往往不会产生饱腹感或饱腹感，感觉某样东西就足够了，而是产生想要更多的感觉。
In fact, we can say that the longer it's been since you've indulged in something that you really enjoy or would like, the greater the dopamine you will experience when you finally engage in that behavior or indulge that thing, ingest that thing.
事实上，我们可以说，你沉迷于你真正喜欢或想要的东西的时间越长，当你最终从事那种行为或沉迷于那种东西、摄入那种东西时，你体验到的多巴胺就越多。
Now, again, I'm not saying that you shouldn't pursue pleasurable things.
现在，我再说一遍，我并不是说你不应该追求快乐的事情。
These dopamine pathways are not evil, they're not bad, but once you understand the way they work, you can leverage them to your advantage as opposed to them leveraging you to their advantage.
这些多巴胺通路并不邪恶，也不错，但是一旦您了解了它们的工作方式，您就可以利用它们来发挥自己的优势，而不是它们利用您来发挥自己的优势。
Now, there's the second pathway.
现在，有第二条路了。
The second pathway is what's called the post-ingestive reinforcing properties of sugar, which is really just a fancy nerd speak way of saying there are events that happen within your stomach and below your conscious detection that are also driving you to seek out sweet-tasting things independent of their taste and foods that increase blood glucose independent of their taste.
第二条途径是所谓的糖的摄入后增强特性，这实际上只是一种奇特的书呆子的说法，即在你的胃内发生的、在你意识不到的情况下发生的事件也会驱使你去寻找与它们的味道无关的甜味食物，以及与它们的味道无关的增加血糖的食物。
And here's how it works.
这是它的工作原理。
We all have neurons within our gut.
我们的肠道内都有神经元。
These neurons have a name.
这些神经元有一个名字。
They are called neuropod cells.
它们被称为神经足细胞。
Neuropod cells were famously discovered by Professor Dr. Diego Bohorquez at Duke University.
神经足细胞是由杜克大学迭戈·博霍尔克斯教授博士发现的。
And these cells respond to, among other things, to the presence of sugar within the gut.
这些细胞对肠道内糖的存在等做出反应。
These neuropod cells send electrical signals through a particular highway within the vagus to the so-called nodose ganglion.
这些神经足细胞通过迷走神经内的特定通道向所谓的结状神经节发送电信号。
This is a cluster.
这是一个集群。
A ganglion is just a cluster of neurons.
神经节只是一组神经元。
And then the nodose ganglion sends on information to the nucleus of the solitary tract.
然后结状神经节将信息发送到孤束核。
The nucleus of the solitary tract is very important for understanding sugar preference.
孤束核对于理解糖的偏好非常重要。
So we've all heard of hidden sugars, meaning the sugars that manufacturers have put into foods and disguised them with other flavors.
我们都听说过隐藏糖，即制造商添加到食品中并用其他口味伪装的糖。
The savory foods are often laden with these hidden sugars that we can't register as sweetness but trigger the neuropod cells, which then further trigger dopamine, which make us want more of them.
咸味食物通常富含这些隐藏的糖分，我们无法将它们记录为甜味，但却会触发神经足细胞，然后神经足细胞进一步触发多巴胺，使我们想要更多。
Now, we may be able to resist eating more of them, but it makes us crave more food in general.
现在，我们可能无法抗拒吃更多的食物，但这通常会让我们渴望更多的食物。
Now, we will talk about ways to regulate this pathway to sort of intervene in this subconscious pathway.
现在，我们将讨论调节该途径以干预该潜意识途径的方法。
But for now, I'm hoping that just the understanding that we all have this pathway, this is hardwired into our body, could potentially allow people to better understand why is it that their cravings are so intense.
但就目前而言，我希望只要了解我们都有这条通路，它与我们的身体紧密相连，就能让人们更好地理解为什么他们的渴望如此强烈。
That it's not necessarily just about the taste of that food.
这不一定只是关于食物的味道。
And when you consider this, you start to realize that there are multiple mechanisms hardwired into us that make it especially hard to not eat the sweet thing or to not eat the food that we're craving.
当你考虑到这一点时，你开始意识到我们体内有多种机制，使得我们很难不吃甜食或不吃我们渴望的食物。
And indeed, that's the case.
事实确实如此。
We have two major accelerators.
我们有两个主要的加速器。
It's like a car with two accelerators, and we will talk about the brakes, but two ways that really get us into forward motion toward pursuing the consumption of sweet foods.
这就像一辆有两个加速器的汽车，我们将讨论刹车，但有两种方式真正让我们朝着追求甜食消费的方向前进。
I'd like to take a quick break and acknowledge our sponsor, Lingo.
我想稍微休息一下并感谢我们的赞助商 Lingo。
One of the most important factors in your short and long-term health is your body's ability to manage glucose over time.
影响您短期和长期健康的最重要因素之一是您的身体随着时间的推移控制血糖的能力。
Glucose directly impacts our brain function, mood, and energy.
葡萄糖直接影响我们的大脑功能、情绪和能量。
You want your glucose relatively stable across the day without big peaks or valleys.
您希望血糖在一天中相对稳定，没有大的峰值或谷值。
This is why I use the continuous glucose monitor and app from Lingo by Abbott.
这就是我使用 Lingo by Abbott 的连续血糖监测仪和应用程序的原因。
Lingo provides minute-by-minute glucose data directly within the app, showing you how your glucose responds to food, exercise, and stress.
Lingo 直接在应用程序内提供每分钟的血糖数据，向您展示血糖对食物、运动和压力的反应。
This information can help you make smarter choices to support your health both now and in the long term.
这些信息可以帮助您做出更明智的选择，以支持您当前和长期的健康。
The CDC estimates that more than one in three American adults has prediabetes, and that many of these people don't know they are living with prediabetes.
疾病预防控制中心估计，超过三分之一的美国成年人患有糖尿病前期，其中许多人并不知道自己患有糖尿病前期。
Visibility about how your diet and activity affect your glucose can be the first step toward informed conversations with your doctor and making smarter daily choices.
了解您的饮食和活动如何影响您的血糖可能是与您的医生进行知情对话并做出更明智的日常选择的第一步。
If you'd like to try Lingo, Lingo is offering Huberman Lab listeners in the US and UK 10% off a four-week plan.
如果您想尝试 Lingo，Lingo 将为美国和英国的 Huberman Lab 听众提供为期 4 周的 10% 折扣。
Just visit hellolingo.com/huberman for more information.
请访问 hellolingo.com/huberman 了解更多信息。
Terms and conditions apply.
条款和条件适用。
Again, that's hellolingo.com/huberman.
再说一次，这是hellolingo.com/huberman。
Now, some of you have probably heard of the so-called glycemic index, which is basically a measurement of how high and, to some extent, how fast blood sugar rises in response to ingesting particular foods.
现在，你们中的一些人可能听说过所谓的血糖指数，它基本上是衡量摄入特定食物后血糖升高的程度和在某种程度上的升高速度。
And very broadly speaking, we can say that there are low glycemic index foods of less than 55, typically is the measurement, or medium glycemic index foods, which go from about 55 to 69, and then so-called high glycemic foods, which are above 70.
从广义上讲，我们可以说，血糖生成指数低于 55 的食物是低血糖食物，通常是测量值；血糖生成指数中等的食物，大约在 55 到 69 之间；然后是所谓的高血糖指数食物，即高于 70 的食物。
And of course, there's additional nuance related to glycemic load and many more features of the glycemic index.
当然，还有与血糖负荷和血糖指数的更多特征相关的其他细微差别。
A couple of things to understand about how the glycemic index is measured, and then I'd like to just briefly talk about how the glycemic index can be leveraged to short-circuit some of the neural circuits that would otherwise lead us to crave and perhaps even ingest sugary foods.
关于如何测量血糖指数，需要了解一些事情，然后我想简单谈谈如何利用血糖指数来短路一些神经回路，否则这些神经回路会导致我们渴望甚至摄入含糖食物。
First of all, measurements of glycemic indices of food are typically made by having people ingest those foods in isolation.
首先，食物血糖指数的测量通常是通过让人们单独摄入这些食物来进行的。
And in general, we can say that anytime we ingest fiber and/or fat, lipids, along with a particular food, it will reduce the glycemic index of that particular food.
一般来说，我们可以说，任何时候我们摄入纤维和/或脂肪、脂质以及特定食物，都会降低该特定食物的血糖指数。
Either the absolute level of blood glucose that a particular food causes or the rate at which that elevation in blood glucose occurs.
特定食物引起的血糖绝对水平或血糖升高发生的速率。
Okay.
好的。
And this is why there are some seemingly paradoxical aspects to sweet stuff in terms of glycemic index.
这就是为什么甜食在血糖指数方面存在一些看似矛盾的方面。
For instance, ice cream has a lower glycemic index provided it's ice cream that includes fat, which I hope it would, because that's the good tasting ice cream, in my opinion, compared to something like mangoes or table sugar.
例如，冰淇淋的血糖指数较低，前提是它是含有脂肪的冰淇淋，我希望如此，因为在我看来，与芒果或食糖等冰淇淋相比，这是味道很好的冰淇淋。
The glycemic index is not something to hold wholly in most cases because most people are not ingesting foods in isolation.
在大多数情况下，血糖生成指数并不能完全保持不变，因为大多数人并不是孤立地摄入食物。
Now, why am I telling you about the glycemic index?
现在，我为什么要告诉你血糖指数？
Well, if we zoom out and take our perspective on all of this discussion about the glycemic index through the lens of the nervous system, and we remind ourselves that neurons prefer glucose for energy, and that all sweet things or things that we perceive as sweet, but also sweet things that are ingested and registered by those neuropod cells in our gut trigger the release of dopamine and trigger these neural circuits to make us want to eat more of these foods.
好吧，如果我们把目光放远，通过神经系统的视角来看待所有关于血糖指数的讨论，我们就会提醒自己，神经元更喜欢葡萄糖作为能量，所有甜食或我们认为甜的东西，以及被我们肠道中的神经足细胞摄入和记录的甜食，都会触发多巴胺的释放，并触发这些神经回路，让我们想吃更多这些食物。
What we start to realize is that a sharp rise in blood glucose or a very high degree of elevation in blood glucose is going to be a much more potent signal than will a more moderate rise in blood glucose or a slower rise in blood glucose.
我们开始意识到，血糖急剧上升或血糖大幅升高将是比血糖适度上升或血糖缓慢上升更有效的信号。
And so for those of you that are trying to reduce sugar intake and you want to do that through an understanding of how these neural circuits work, and you want to short-circuit some of the dopamine release that's caused by ingesting sugary foods, it can be advantageous to ingest sweet foods in combination with foods that reduce glycemic index or reduce glycemic load.
因此，对于那些试图减少糖摄入量、想要通过了解这些神经回路如何工作来做到这一点，并且想要缩短因摄入含糖食物而引起的多巴胺释放的人来说，将甜食与降低血糖指数或降低血糖负荷的食物结合起来摄入可能是有利的。
So that might mean making different food choices.
所以这可能意味着做出不同的食物选择。
So paying attention to sweet tasting foods that can satisfy sugar cravings but do not have as steep, or I should say do not cause a steep rise in blood sugar.
因此，要注意那些可以满足对糖的渴望但又不会那么陡峭的甜味食物，或者我应该说不会导致血糖急剧上升。
Or it could mean consuming other foods along with sweet foods in order to reduce the glycemic index and thereby slow or blunt the release of dopamine.
或者这可能意味着在吃甜食的同时食用其他食物，以降低血糖指数，从而减缓或减弱多巴胺的释放。
So if you really wanted to adjust your sugar cravings and you really still want to ingest some sugary foods, you probably would be better off combining fiber with that sugary or sweet food.
因此，如果您确实想调整对糖的渴望，并且仍然想摄入一些含糖食物，那么最好将纤维与含糖或甜食结合起来。
So what we're really talking about here is trying to reduce the dopamine signal that is the consequence of ingesting sweet foods, and we're talking about doing that through these different parallel pathways.
所以我们在这里真正讨论的是试图减少多巴胺信号，这是摄入甜食的结果，我们正在讨论通过这些不同的并行途径来做到这一点。
Not just by preventing sweet taste, but also by preventing the post-ingestive effects of sweet foods.
不仅可以防止甜味，还可以防止甜食的摄入后影响。
And of course, the backdrop to all of this is that most of us, again, most of us, not all of us, should probably be ingesting fewer refined sugars.
当然，所有这一切的背景是，我们大多数人，我们大多数人，不是所有人，可能应该摄入更少的精制糖。
So what are some ways that we can reduce our sugar cravings?
那么，有哪些方法可以减少我们对糖的渴望呢？
And ideally, ways that we can do that, that also benefit us in other ways, both nutritionally and from the neuroscience standpoint.
理想情况下，我们可以做到这一点的方式也可以在其他方面使我们受益，无论是从营养方面还是从神经科学的角度来看。
The fact that these neuropod cells and I should say other neurons within the gut respond very robustly to the presence of particular amino acids is also a potential lever by which one could reduce sugar cravings.
事实上，这些神经足细胞和肠道内的其他神经元对特定氨基酸的存在做出非常强烈的反应，这也是人们可以减少对糖的渴望的潜在杠杆。
And there's an interesting literature around the amino acid glutamine, in particular supplementing with the amino acid glutamine as it relates to sugar cravings and certainly as it relates to other aspects of the gut, in particular leaky gut.
关于氨基酸谷氨酰胺，有一篇有趣的文献，特别是补充氨基酸谷氨酰胺，因为它与对糖的渴望有关，当然也与肠道的其他方面有关，特别是肠漏。
The use of supplemental glutamine to try and treat leaky gut is not a new phenomenon.
使用补充谷氨酰胺来尝试治疗肠漏并不是一个新现象。
There are other approaches too, of course.
当然，还有其他方法。
But there are many people who are experimenting with supplementing with glutamine several grams per day, often even five grams distributed through three or four different servings throughout the day as a way to blunt their sugar cravings.
但有许多人正在尝试每天补充几克谷氨酰胺，通常甚至是五克，一天中分三到四份不同的份量来补充，以减少对糖的渴望。
Now, there has not yet been a large-scale clinical trial using glutamine to reduce sugar cravings, but the results of the few studies that I looked at, as well as my understanding of the logic of these neural circuits including the neuropod cells, brings us to a conclusion that it makes sense why if there's a population of neurons within our gut that responds very robustly to the presence of sugar, fatty acids, or amino acids, that the intake of particular amino acids would allow the dopamine pathways that might otherwise be triggered by sugar to be triggered by something like glutamine, which has very few or no calories.
现在，还没有使用谷氨酰胺来减少对糖的渴望的大规模临床试验，但我所研究的几项研究的结果，以及我对这些神经回路（包括神经足细胞）逻辑的理解，使我们得出这样的结论：如果我们肠道内有一群神经元对糖、脂肪酸或氨基酸的存在反应非常强烈，那么摄入特定氨基酸将允许多巴胺通路，否则可能会由糖触发，这是有道理的由谷氨酰胺之类的物质触发，谷氨酰胺的热量很少或根本没有。
I know some people who actually take glutamine and mix it with full-fat cream and take it kind of like a shot of full-fat cream, which sounds absolutely delicious by the way.
我知道有些人实际上服用谷氨酰胺并将其与全脂奶油混合，就像喝一杯全脂奶油一样，顺便说一句，这听起来绝对美味。
Glutamine is a little bit chalky, so it's not that great tasting to ingest with sugar.
谷氨酰胺有点白垩，所以与糖一起摄入味道不太好。
I should mention, if you do try and take this approach of ingesting glutamine to reduce sugar cravings, you want to increase the amount of glutamine that you take somewhat gradually.
我应该提到，如果您确实尝试采用这种摄入谷氨酰胺的方法来减少对糖的渴望，您需要逐渐增加谷氨酰胺的摄入量。
It can create some gastric distress if you just, I certainly wouldn't take a big tablespoon of it, throw it in water, and chug it down three times a day.
如果你只是，我当然不会拿一大汤匙它，把它扔进水里，然后每天喝三次，它会造成一些胃部不适。
Please also realize that there's an entire literature devoted to the potential hazards of increasing glutamine if you have a preexisting cancer.
另请注意，有大量文献专门讨论如果您患有癌症，增加谷氨酰胺的潜在危害。
So if you have cancer or you're cancer prone, I would really discourage you from this approach, and in any case, as always, talk to your doctor.
因此，如果您患有癌症或有癌症倾向，我真的会劝阻您不要采用这种方法，并且无论如何，请一如既往地咨询您的医生。
Now there are other ways to reduce sugar craving, and there are certainly ways to reduce the sharp rise in blood glucose that can occur when we ingest sugary sweet foods or even just an abundance of carbohydrate foods.
现在还有其他方法可以减少对糖的渴望，当然也有方法可以减少当我们摄入含糖甜食甚至大量碳水化合物食物时可能发生的血糖急剧上升。
And there are a huge number of these things.
这些东西数量巨大。
I'm going to sort of layer up through the ones that you might find in your cupboard or at the grocery store, and then get into some of the more extravagant, or I should say esoteric ones.
我将逐层介绍您可能在橱柜或杂货店找到的那些，然后进入一些更奢侈的，或者我应该说深奥的。
Many of which, however, can be quite potent.
然而，其中许多可能非常有效。
The first of which is simple lemon juice, right?
第一个是简单的柠檬汁，对吧？
Or lime juice.
或酸橙汁。
Regardless, there are now data pointing to the fact that lemon juice and lime juice, a couple tablespoons or so, if ingested before or even during or even after consumption of sugary foods or I should say foods that sharply increase blood glucose or large carbohydrate meals can actually blunt the blood glucose response, and I did see that when I did my own experiments on myself with continuous glucose monitor.
不管怎样，现在有数据表明，柠檬汁和酸橙汁，几汤匙左右，如果在食用含糖食物之前或什至期间或之后摄入，或者我应该说急剧增加血糖的食物或大量碳水化合物膳食实际上可以减弱血糖反应，当我用连续血糖监测仪对自己进行实验时，我确实看到了这一点。
It was kind of fun to do those experiments.
做这些实验很有趣。
I preferred to do those experiments by eating somewhat larger meals of things that didn't contain a lot of sugar.
我更喜欢通过吃一些不含大量糖的食物来进行这些实验。
I saw some big increases in blood glucose in certain instances, and then I would ingest some lemon juice or lime juice, typically mixed in with water.
在某些情况下，我发现血糖大幅上升，然后我会摄入一些柠檬汁或酸橙汁，通常与水混合。
And sure enough, you could see a blunting of the blood glucose response.
果然，您可以看到血糖反应减弱。
And of course, this was real-time continuous Hence, continuous blood glucose monitoring.
当然，这是实时连续的，因此是连续的血糖监测。
When you ingest lemon juice or lime juice, the mechanism by which it blunts blood glucose is probably twofold.
当您摄入柠檬汁或酸橙汁时，它降低血糖的机制可能是双重的。
One is probably through the post-ingestive effects of glucose in the gut, meaning the way in which sugars are interacting with neurons and other components of your gut circuitry to impact things like gastric emptying time, to impact things like the firing of those neuropod cells and their signaling to the brain.
一种可能是通过肠道中葡萄糖的摄入后效应，即糖与神经元和肠道回路其他成分相互作用的方式，从而影响胃排空时间等因素，影响神经足细胞的放电及其向大脑发出的信号等因素。
But almost certainly, it has something to do also with the perception of sour taste on the tongue.
但几乎可以肯定，它也与舌头上酸味的感觉有关。
We didn't go into this too much today, but you, of course, don't just have sweet taste receptors in your mouth.
我们今天没有过多讨论这个问题，但当然，你的嘴里不仅仅有甜味感受器。
You also have bitter taste receptors, you have salty taste receptors, you have sour taste receptors in your mouth and of course, that means your tongue and palate.
你的嘴里也有苦味感受器、咸味感受器、酸味感受器，当然，这意味着你的舌头和上颚。
And those are interacting.
这些是相互作用的。
If you ingest a substance that's just sweet or mostly sweet, that causes a certain set of effects on your blood glucose, but also your brain, dopamine, and the other neural circuits of your brain.
如果您摄入的物质只是甜的或大部分是甜的，就会对您的血糖、大脑、多巴胺和大脑的其他神经回路产生一定的影响。
If you also ingest something that's sour, like lemon juice or lime juice, it adjusts the output of those neural circuits in your brain.
如果您还摄入了酸味的东西，例如柠檬汁或酸橙汁，它会调整您大脑中神经回路的输出。
So again, we have a situation.
那么，我们又遇到了一个情况。
We have two parallel pathways, one that's post-ingestive coming from phenomenon within our gut, neurons, but also things like gastric emptying time, the clearance and the transfer of food, and the conversion of food into particular nutrients, and the circulation of glucose in your bloodstream and how it gets into the brain.
我们有两条平行的途径，一条是摄入后的途径，来自我们肠道、神经元内的现象，还有胃排空时间、食物的清除和转移、食物转化为特定营养物质、血液中葡萄糖的循环以及它如何进入大脑等因素。
But also simply by ingesting something sour, you are changing the way that sweet things impact your brain.
而且，仅仅通过摄入酸味食物，你就可以改变甜食影响大脑的方式。
And so I think it stands to reason that the lemon juice, lime juice effect is not going to be magic.
所以我认为按理说柠檬汁、酸橙汁的效果不会那么神奇。
It's going to have everything to do with the way that ingesting sour foods can adjust the neural response to taste of sweet foods.
这与摄入酸味食物可以调整神经对甜食味道的反应有关。
And in fact, we know, based on the beautiful work of Charles Zuker at Columbia Medical School, that that's exactly what happens.
事实上，根据哥伦比亚医学院查尔斯·祖克 (Charles Zuker) 的出色工作，我们知道，这正是所发生的情况。
I'd like to take a quick break and acknowledge one of our sponsors, LMNT.
我想稍微休息一下并感谢我们的赞助商之一 LMNT。
LMNT is an electrolyte drink that has everything you need and nothing you don't.
LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。
That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.
这意味着电解质、钠、镁和钾的含量正确，但不含糖。
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 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（尤其是神经元或神经细胞）的功能至关重要。
Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.
饮用溶解在水中的 LMNT 可以很容易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 first 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，当我早上第一次醒来时，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'll also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.
我还会在进行任何体育锻炼时饮用溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水和电解质时。
LMNT has a bunch of great-tasting flavors.
LMNT 有很多美味的口味。
I love the raspberry, I love the citrus flavor.
我喜欢覆盆子，我喜欢柑橘味。
Right now, LMNT has a limited edition lemonade flavor that is absolutely delicious.
现在LMNT推出了限量版柠檬水口味，绝对美味。
I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.
我不想说我比其他所有口味都更喜欢其中一种，但这种柠檬水口味与我最喜欢的另一种口味（覆盆子或西瓜）不相上下。
Again, I can't pick just one flavor.
再说一次，我不能只选择一种口味。
I love them all.
我爱他们所有人。
If you'd like to try LMNT, you can go to drinklmnt.com/huberman, spelled drinklmnt.com/huberman, to claim a free LMNT sample pack with a purchase of any LMNT drink mix.
如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman（拼写为 Drinklmnt.com/huberman），购买任意 LMNT 混合饮料即可领取免费 LMNT 样品包。
Again, that's drinklmnt.com/huberman to claim a free sample pack.
再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。
Now, some of you have probably heard that cinnamon can be a useful tool for controlling blood sugar, and indeed, that's the case.
现在，你们中的一些人可能听说肉桂可以成为控制血糖的有用工具，事实确实如此。
It's very clear that cinnamon can adjust the rate of glucose entry into the bloodstream, possibly by changing the rate of gastric emptying.
很明显，肉桂可以调节葡萄糖进入血液的速度，可能是通过改变胃排空的速度来实现的。
It might slow the rate of gastric emptying and thereby also reduce the glycemic index of particular foods.
它可能会减慢胃排空速度，从而降低特定食物的血糖指数。
So I suppose if I were going to eat a mango and I hadn't just done a bunch of hard training, I might sprinkle some cinnamon on it here.
所以我想如果我要吃芒果并且我没有刚刚进行过大量艰苦的训练，我可能会在上面撒一些肉桂。
I always enjoy kind of coming up with new ideas of ways that I can eat foods during these podcasts.
我总是喜欢在这些播客中提出关于饮食方式的新想法。
I do want to provide a cautionary note about cinnamon, however.
不过，我确实想对肉桂提出警告。
Cinnamon contains something called coumarin, which can be toxic at high levels.
肉桂含有一种叫做香豆素的物质，高浓度时可能有毒。
So you don't want to ingest more than about a teaspoon, maybe a teaspoon and a half of cinnamon per day, because you'll start to exceed the threshold at which cinnamon could start to be problematic.
因此，您不想每天摄入超过一茶匙，也许是一茶匙半的肉桂，因为您将开始超过肉桂可能开始出现问题的阈值。
So we've talked about lemon juice and lime juice and cinnamon.
我们讨论了柠檬汁、酸橙汁和肉桂。
These are kind of commonplace in many kitchens.
这些在许多厨房中都很常见。
Then, of course, we can venture into the more esoteric, or I would say, the more advanced tools for adjusting sugar intake.
然后，当然，我们可以尝试更深奥的，或者我想说的，更先进的调整糖摄入量的工具。
The one that comes to mind is, of course, berberine.
我想到的当然是小檗碱。
Using berberine is a serious step.
使用小檗碱是一个严肃的步骤。
You should absolutely talk to your doctor about it.
您绝对应该与您的医生讨论此事。
It is true that if you ingest berberine, your blood glucose will plummet.
确实，如果摄入小檗碱，您的血糖会直线下降。
And I point that out because I've actually tried it before.
我指出这一点是因为我之前实际上已经尝试过。
It gave me brutal headaches, and I felt really dizzy.
这让我头疼欲裂，头晕目眩。
And I felt like I couldn't see straight, and actually I couldn't see straight.
我感觉我无法直视，事实上我也无法直视。
Why did it do that?
它为什么这么做？
Well, it made me hypoglycemic.
嗯，这让我低血糖了。
It actually drove my blood glucose down too far.
它实际上使我的血糖下降太多。
And the reason it did that is that I took berberine on an empty stomach.
这样做的原因是我空腹服用小檗碱。
If I took berberine along with a very large meal that included a lot of carbohydrates, then I felt perfectly fine on even up to 750 milligrams or a gram of berberine.
如果我在吃含有大量碳水化合物的大餐的同时服用小檗碱，那么即使服用 750 毫克或一克小檗碱，我也感觉完全没问题。
But again Talk to your doctor.
但请再次咨询您的医生。
I would place berberine and of course metformin and glibenclamide in the heavy-hitting potent tools for regulating blood glucose.
我会把小檗碱，当然还有二甲双胍和格列本脲放在调节血糖的强力工具中。
And there are some other substances like sodium caprate, which are known to augment the effects of berberine via the AMPK pathways.
还有一些其他物质，例如癸酸钠，已知可以通过 AMPK 途径增强小檗碱的作用。
They basically can increase the ability for berberine to have its glucose-lowering actions.
它们基本上可以增加小檗碱降血糖作用的能力。
But that of course is getting into the really potent, what I would call sharp blade tools for controlling blood glucose.
但这当然是进入真正有效的，我称之为控制血糖的锋利刀片工具。
And listen, anytime you're dealing with blood glucose, you are dealing with the brain's preferred source of fuel.
听着，任何时候当你处理血糖时，你都在处理大脑首选的燃料来源。
And anytime you're dealing with the brain's preferred source of fuel, you have to be especially cautious about depriving the brain of what it needs.
每当你处理大脑首选的燃料来源时，你都必须特别小心，不要剥夺大脑所需的能量。
These substances like berberine are very, very potent, and you need to take them seriously.
像小檗碱这样的物质非常非常有效，你需要认真对待它们。
There is yet another tool for controlling sugar cravings and the neural circuits that regulate sugar craving and its downstream consequences.
还有另一种工具可以控制对糖的渴望以及调节对糖的渴望及其下游后果的神经回路。
And this tool is what I would call a high-performance tool, but it's one that you probably didn't suspect, and that's sleep.
这个工具就是我所说的高性能工具，但你可能没有怀疑它，那就是睡眠。
I've done extensive episodes about sleep.
我已经制作了大量有关睡眠的剧集。
We actually have an episode called Master Your Sleep.
事实上，我们有一集叫做“掌控你的睡眠”。
You can find that episode easily at hubermanlab.com.
您可以在 hubermanlab.com 轻松找到该剧集。
It's available in all the various formats, YouTube, Apple, Spotify, et cetera, and provides a lot of tools.
它有多种格式可供使用，例如 YouTube、Apple、Spotify 等，并提供了大量工具。
And on social media, I provide a lot of tools.
在社交媒体上，我提供了很多工具。
What is the role of sleep in sugar metabolism, sugar hunger, and the way that the brain regulates those things?
睡眠在糖代谢、糖饥饿以及大脑调节这些事物的方式中发挥什么作用？
Well, there's a really exciting study that came out just last year.
嗯，去年刚刚发表了一项非常令人兴奋的研究。
This study was published in the journal Cell Report, Cell Press journal, excellent journal.
该研究发表在Cell Report杂志上，Cell Press杂志，优秀杂志。
The reason I love this study so much is it involved having people, so yes, this was done in humans, sleep in the laboratory.
我如此喜欢这项研究的原因是它涉及到人，所以是的，这是在人类身上进行的，在实验室里睡觉。
That's not unusual.
这并不罕见。
There's a sleep lab at Stanford.
斯坦福大学有一个睡眠实验室。
There's sleep labs elsewhere.
其他地方也有睡眠实验室。
What they did was they actually measured from the breath of these people, and they extracted from their breath the metabolites that would allow them to understand what sorts of metabolism was occurring in these people's bodies at different phases of sleep.
他们所做的实际上是从这些人的呼吸中进行测量，并从他们的呼吸中提取代谢物，这将使他们能够了解这些人的身体在不同睡眠阶段发生的新陈代谢类型。
They actually did this every 10 seconds throughout the entire night.
事实上，他们整个晚上每 10 秒就这样做一次。
What they discovered was that each stage of sleep was associated with a very particular signature pattern of metabolism.
他们发现，睡眠的每个阶段都与非常特殊的新陈代谢特征模式相关。
And particular phases of sleep are associated with sugar metabolism, or more with fat metabolism, or more with other aspects of metabolism.
睡眠的特定阶段与糖代谢相关，或者更多地与脂肪代谢相关，或者更多地与代谢的其他方面相关。
And the reason why I think this study is important to discuss in the context of today's discussion about sugar in the brain is that many people have experienced the effects of disrupted sleep on their appetite.
我认为这项研究在今天关于大脑中的糖的讨论中讨论很重要的原因是，许多人都经历过睡眠中断对食欲的影响。
And in particular, it's been reported that when people are sleep deprived or the quality of their sleep is disrupted, their appetite for sugary foods increases.
特别是，据报道，当人们睡眠不足或睡眠质量受到干扰时，他们对含糖食物的胃口就会增加。
Now, we don't want to leap too far from this study to sugar metabolism and the neural circuits controlling sugar metabolism, but I will say this.
现在，我们不想从这项研究跳到糖代谢和控制糖代谢的神经回路太远，但我会这么说。
There is now a plethora of data pointing to the fact that getting quality sleep each night helps regulate not only appetite, but also the specific forms of metabolism that drive specific appetites.
现在有大量数据表明，每晚获得优质睡眠不仅有助于调节食欲，还有助于调节驱动特定食欲的特定新陈代谢形式。
So we can't overstate the importance of getting regular, sufficient amount of high-quality sleep at least 80% of the time, not just for sake of immune system function, for clear thinking, et cetera, but also for properly regulating our metabolism, including our sugar metabolism.
因此，我们无论如何强调至少在 80% 的时间里获得规律、充足的高质量睡眠的重要性都不为过，这不仅是为了免疫系统功能、清晰的思维等等，也是为了正确调节我们的新陈代谢，包括我们的糖代谢。
Thank you for joining me for this discussion about sugar and the nervous system and how they are regulating each other in both the brain and body.
感谢您与我一起讨论糖和神经系统以及它们如何在大脑和身体中相互调节。
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。
"I don't think I can be your friend," Isabella said.
“我想我不能成为你的朋友，”伊莎贝拉说。
Rebecca's stomach flipped.
丽贝卡的胃翻腾起来。
This is the love story of real Hinge couple Isabella and Rebecca, written and read by me, Tembi Denton-Hurst.
这是真实的铰链夫妇伊莎贝拉和丽贝卡的爱情故事，由我 Tembi Denton-Hurst 撰写和阅读。
Listen to the free audiobook now.
立即收听免费有声读物。