Essentials: Controlling Your Dopamine for Motivation, Focus & Satisfaction

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 talk all about dopamine and what drives you to do the things that you do.

今天，我们将讨论多巴胺以及是什么驱使你去做你所做的事情。

We're going to talk about motivation and desire and craving, but also how dopamine relates to satisfaction and our feelings of well-being.

我们将讨论动机、欲望和渴求，以及多巴胺如何与满足感和幸福感相关。

So let's talk about dopamine.

那么我们来谈谈多巴胺。

If ever you've interacted with somebody who just doesn't seem to have any drive, they've given up, or if you've interacted with somebody who seems to have endless drive and energy, what you are looking at there in those two circumstances is, without question, a difference in the level of dopamine circulating in their system.

如果你曾经与一个似乎没有任何动力、已经放弃的人交往过，或者如果你与一个似乎有无尽动力和能量的人交往过，那么毫无疑问，在这两种情况下你看到的是他们系统中循环的多巴胺水平的差异。

Dopamine is what we call a neuromodulator.

多巴胺就是我们所说的神经调节剂。

Neuromodulators are different than neurotransmitters.

神经调节剂与神经递质不同。

Neurotransmitters are involved in the dialogue between neurons, whereas neuromodulators influence the communication of many neurons.

神经递质参与神经元之间的对话，而神经调节剂则影响许多神经元的通讯。

In the nervous system, what this means is that dopamine release changes the probability that certain neural circuits will be active and that other neural circuits will be inactive.

在神经系统中，这意味着多巴胺的释放会改变某些神经回路活跃而其他神经回路不活跃的概率。

So how does dopamine work and what does it do?

那么多巴胺是如何发挥作用的以及它有什么作用呢？

Well, first of all, it is not just responsible for pleasure.

嗯，首先，它不仅仅负责快乐。

It is responsible for motivation and drive, also for craving.

它负责动机和动力，也负责渴望。

Those three things are sort of the same, motivation, drive, and craving.

这三件事有点相同：动机、动力和渴望。

It also controls time perception.

它还控制时间感知。

This turns out to be important to not end up addicted to substances, but it also turns out to be very important to sustain effort and be a happy person over long periods of time, which I think most everybody wants.

事实证明，这对于不最终对物质上瘾很重要，但事实证明，长期坚持努力并成为一个快乐的人也非常重要，我认为这是大多数人都希望的。

Dopamine is also vitally important for movement.

多巴胺对于运动也至关重要。

I'll explain the neural circuits for dopamine and mindset and dopamine and movement in a moment, but in diseases like Parkinson's or Lewy bodies dementia, which is similar to Parkinson's in many ways, there is a depletion or death of dopamine neurons at a particular location in the brain, which leads to shaky movements, challenges in speaking, challenges in particular in initiating movement, and because dopamine is depleted elsewhere too, people with Parkinson's and Lewy body dementia also experience drops in motivation and affect, meaning mood.

我稍后会解释多巴胺和心态、多巴胺和运动的神经回路，但在帕金森病或路易体痴呆等疾病中，它们在很多方面与帕金森病相似，大脑中特定位置的多巴胺神经元会减少或死亡，这会导致运动颤抖、说话困难、尤其是发起运动方面的挑战，而且因为其他地方的多巴胺也被耗尽，患有帕金森病和帕金森病的人路易体痴呆症也会导致动机和情感（即情绪）下降。

They tend to get depressed and so on.

他们往往会变得沮丧等等。

When those people are properly treated, they can recover some fluidity of movement, some ability to initiate movement, and almost without question, those people feel better psychologically, not just because they can move, but also because dopamine impacts mood and motivation.

当这些人得到适当的治疗时，他们可以恢复一些运动的流畅性，一些发起运动的能力，几乎毫无疑问，这些人在心理上感觉更好，不仅因为他们可以运动，还因为多巴胺会影响情绪和动机。

So what are the underlying neural circuits?

那么底层的神经回路是什么呢？

You have two main neural circuits in the brain that dopamine uses in order to exert all its effects.

大脑中有两个主要的神经回路，多巴胺利用它们来发挥其所有作用。

One mainly for movement.

一种主要用于运动。

This is the substantia nigra to dorsal striatum, and we've got this other pathway, the so-called mesocorticolimbic pathway that's for reward, reinforcement, and motivation.

这是黑质到背侧纹状体，我们还有另一条通路，即所谓的中皮质边缘通路，用于奖励、强化和动机。

Now, the other thing to understand about dopamine is that the way that dopamine is released in the brain and body can differ.

现在，关于多巴胺的另一件事需要了解的是，多巴胺在大脑和身体中释放的方式可能不同。

There's local release, what we call synaptic release, and then there's volumetric release.

有局部释放，我们称之为突触释放，然后是体积释放。

So volumetric release is like dumping all this dopamine out into the system.

因此，体积释放就像将所有多巴胺倾倒到系统中。

So dopamine is incredible because it can change the way that our neural circuits work at a local scale and at a very broad scale.

所以多巴胺是令人难以置信的，因为它可以改变我们的神经回路在局部范围和非常广泛的范围内的工作方式。

So if I were to just put a really simple message around dopamine, it would be there's a molecule in your brain and body that when released tends to make you look outside yourself, pursue things outside yourself, and to crave things outside yourself.

因此，如果我要就多巴胺提出一个非常简单的信息，那就是你的大脑和身体中有一种分子，当它被释放时，往往会让你看到自己之外的事物，追求自己之外的事物，并渴望自己之外的事物。

Dopamine is a universal currency in all mammals, but especially in humans, for moving us toward goals and how much dopamine is in our system at any one time compared to how much dopamine was in our system a few minutes ago, that dictates your so-called quality of life and your desire to pursue things.

多巴胺是所有哺乳动物中的一种通用货币，尤其是在人类中，它推动我们实现目标，以及与几分钟前我们系统中的多巴胺相比，任何时候我们系统中的多巴胺含量，这决定了你所谓的生活质量和你追求事物的欲望。

This is important.

这很重要。

Your experience of life and your level of motivation and drive depends on how much dopamine you have relative to your recent experience.

您的生活经历以及您的动机和动力水平取决于您相对于最近的经历有多少多巴胺。

This is why when you repeatedly engage in something that you enjoy, your threshold for enjoyment goes up and up and up.

这就是为什么当你反复从事自己喜欢的事情时，你享受乐趣的门槛就会越来越高。

So I want to talk about that process and I want to explain how that process works because if you understand that process and you understand some of these schedules and kinetics as we call them around dopamine, you will be in a terrific position to modulate and control your own dopamine release for optimal motivation and drive.

所以我想谈谈这个过程，我想解释这个过程是如何运作的，因为如果你理解这个过程，并且你理解其中一些我们称之为多巴胺的时间表和动力学，你将处于一个很好的位置来调节和控制自己的多巴胺释放以获得最佳的动机和动力。

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 many of you know, I've been taking AG1 for more than 13 years now.

你们很多人都知道，我服用 AG1 已经超过 13 年了。

I discovered it way back in 2012, long before I ever had a podcast, and I've been drinking 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喝它。

For the past 13 years, AG1 has been the same original flavor.

13年来，AG1始终如一的原味。

They've updated the formulation, but the flavor has always remained the same.

他们更新了配方，但味道始终保持不变。

And now for the first time, AG1 is available in three new flavors, berry, citrus, and tropical.

现在，AG1 首次推出三种新口味：浆果味、柑橘味和热带味。

All the flavors include the highest quality ingredients in exactly the right doses to together provide support for your gut microbiome, support for your immune health, and support for better energy and more.

所有口味均包含最优质的成分，且剂量恰到好处，共同为您的肠道微生物群提供支持，支持您的免疫健康，并支持更好的能量等等。

So now you can find the flavor of AG1 that you like the most.

现在您可以找到您最喜欢的 AG1 口味了。

While I've always loved the AG1 original flavor, especially when I mix it with water and a little bit of lemon or lime juice, that's how I've been doing it for basically 13 years, now I really enjoy the new berry flavor in particular.

虽然我一直很喜欢 AG1 原味，尤其是当我将它与水和一点柠檬或酸橙汁混合时，这就是我基本上 13 年的做法，现在我真的特别喜欢新的浆果味。

It tastes great and I don't have to add any lemon or lime juice.

味道很好，而且我不需要添加任何柠檬或酸橙汁。

I just mix it up with water.

我只是将它与水混合。

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

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

Right now, AG1 is giving away an AG1 welcome kit that includes five free travel packs and a free bottle of vitamin D3K2.

目前，AG1 正在赠送 AG1 欢迎套件，其中包括五个免费旅行包和一瓶免费维生素 D3K2。

Again, go to drinkag1.com/huberman to claim the special welcome kit of five free travel packs and a free bottle of vitamin D3K2.

再次访问 Drinkag1.com/huberman 领取特别欢迎套装，其中包括五个免费旅行包和一瓶免费维生素 D3K2。

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、钠、镁和钾的比例都正确，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 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（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 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。

While most experiences and most things that we do and take and eat and et cetera won't create enormous highs and enormous lows in dopamine, even subtle fluctuations in dopamine really shape our perception of life and what we're capable of and how we feel.

虽然我们做、吃、吃的大多数经历和大多数事情不会造成多巴胺的巨大高点和低点，但即使是多巴胺的微妙波动也确实会影响我们对生活、我们的能力和感受的看法。

And so we want to guard those, and we want to understand them.

所以我们想要保护它们，我们想要理解它们。

All of us have different baseline levels of dopamine.

我们所有人的多巴胺基线水平都不同。

Some of this is sure to be genetic.

其中一些肯定是遗传的。

Some people just simply ride at a level a little bit higher.

有些人只是简单地骑高一点的水平。

Some people are a little less excitable.

有些人则不太兴奋。

What dopamine does is dopamine really colors the subjective experience of an activity to make it more pleasureful, to make it something that you want more of.

多巴胺的作用是，多巴胺确实为一项活动的主观体验着色，使其变得更加愉快，使其成为你想要更多的东西。

So what sorts of activities, what sorts of things increase dopamine, and how much do they increase dopamine?

那么什么样的活动、什么样的事情会增加多巴胺，以及它们会增加多少多巴胺呢？

Well, let's take a look at some typical things that people do out there or ingest out there, and let's ask how much dopamine is increased above baseline.

好吧，让我们看一下人们在外面做或摄入的一些典型的事情，然后让我们看看多巴胺增加到基线以上多少。

Chocolate will increase your baseline level of dopamine 1.5 times.

巧克力会使您的多巴胺基线水平增加 1.5 倍。

Okay?

好的？

So it's a pretty substantial increase in dopamine.

所以多巴胺有相当大的增加。

It's transient.

这是暂时的。

It goes away after a few minutes or even a few seconds.

几分钟甚至几秒钟后它就会消失。

Sex, both the pursuit of sex and the act of sex increases dopamine two times.

性，无论是对性的追求还是性行为都会使多巴胺增加两倍。

Nicotine, in particular, nicotine that is smoked, like cigarettes and so forth, increases dopamine two and a half times above baseline.

尼古丁，特别是吸食的尼古丁，如香烟等，会使多巴胺增加到基线的两倍半以上。

It is very short-lived.

它的寿命非常短暂。

Cocaine will increase the level of dopamine in the bloodstream two and a half times above baseline.

可卡因会使血液中的多巴胺水平增加到基线的两倍半。

And amphetamine, another drug that increases dopamine, will increase the amount of dopamine in the bloodstream 10 times above baseline, a tremendous increase in dopamine.

安非他明是另一种增加多巴胺的药物，它会使血液中的多巴胺含量增加到基线的 10 倍，即多巴胺的巨大增加。

Exercise.

锻炼。

Now, exercise will have a different impact on the levels of dopamine, depending on how much somebody subjectively enjoys that exercise.

现在，运动会对多巴胺水平产生不同的影响，具体取决于人们主观上喜欢这项运动的程度。

So if you're somebody who loves running, chances are it's going to increase your levels of dopamine two times above your baseline, not unlike sex.

因此，如果您热爱跑步，那么跑步很可能会让您的多巴胺水平比基线高出两倍，就像性爱一样。

People who dislike exercise will achieve less dopamine increase or no increase in dopamine from exercise.

不喜欢运动的人运动后多巴胺的增加较少或不增加。

And if you like other forms of exercise like yoga or weightlifting or swimming or what have you, again, it's going to vary by your subjective experience of whether or not you enjoy that activity.

如果您喜欢其他形式的运动，例如瑜伽、举重、游泳或其他运动，那么，您是否喜欢该活动的主观体验也会有所不同。

This is important, and it brings us back to something that we talked about earlier.

这很重要，它让我们回到了之前讨论过的事情。

Remember that mesocorticolimbic pathway?

还记得中皮质边缘通路吗？

Well, the cortical part is important.

嗯，皮质部分很重要。

The cortical part actually has a very specific part, which is your prefrontal cortex, the area of your forebrain that's involved in thinking and planning and involved in assigning a rational explanation to something, and involved in assigning a subjective experience to something.

皮质部分实际上有一个非常具体的部分，那就是你的前额叶皮质，你的前脑区域涉及思考和计划，涉及对某事分配理性解释，并涉及对某事分配主观体验。

So certain things, chemicals, have a universal effect.

所以某些东西，化学物质，具有普遍作用。

They make everybody's dopamine go up.

它们使每个人的多巴胺水平升高。

So some people like chocolate, some people don't, of course, but in general, it causes this increase in dopamine.

所以有些人喜欢巧克力，当然有些人不喜欢，但总的来说，它会导致多巴胺增加。

But sex, nicotine, cocaine, amphetamine, those things cause increases in dopamine in everybody that takes them.

但是性、尼古丁、可卡因、安非他明，这些东西会导致每个服用它们的人体内的多巴胺增加。

Now, I've been alluding to this dopamine peaks versus dopamine baseline thing since the beginning of the episode.

现在，自本集开始以来，我一直在暗示多巴胺峰值与多巴胺基线的关系。

Now let's really drill into what this means and how to leverage it for our own purposes.

现在让我们真正深入了解这意味着什么以及如何利用它来实现我们自己的目的。

In order to do that, let's take a step back and ask why would we have a dopamine system like this?

为了做到这一点，让我们退一步问为什么我们会有这样的多巴胺系统？

Why would we have a dopamine system at all?

为什么我们会有多巴胺系统？

Well, we have to remember what our species' primary interest is.

好吧，我们必须记住我们物种的主要兴趣是什么。

Our species, like all species, has a main interest, and that's to make more of itself.

我们的物种，像所有物种一样，有一个主要兴趣，那就是让自己变得更多。

And it's not just about sex and reproduction.

这不仅仅是性和繁殖的问题。

It's about foraging for resources.

这是为了寻找资源。

Resources can be food, it can be water, it can be salt, can be shelter, can be social connection.

资源可以是食物，可以是水，可以是盐，可以是住所，可以是社会联系。

Dopamine is the universal currency of foraging and seeking.

多巴胺是觅食和寻找的通用货币。

All right?

好的？

We sometimes talk about motivation and craving, but what we mean in the evolutionary adaptive context, what we mean is foraging and seeking.

我们有时会谈论动机和渴望，但在进化适应的背景下，我们的意思是觅食和寻找。

Seeking water, seeking food, seeking mates, seeking things that make us feel good and avoiding things that don't make us feel good, but in particular, seeking things that will provide sustenance and pleasure in the short term and will extend the species in the long term.

寻找水，寻找食物，寻找伴侣，寻找让我们感觉良好的事物，避免那些不让我们感觉良好的事物，但特别是寻找能够在短期内提供生计和快乐并在长期内扩展物种的事物。

Once we understand that dopamine is a driver for us to seek things, it makes perfect sense as to why it would have a baseline level and it would have peaks, and that the baseline and peaks would be related in some sort of direct way.

一旦我们了解多巴胺是我们寻求事物的驱动力，那么为什么它会有基线水平和峰值，并且基线和峰值将以某种直接方式相关，那就完全有道理了。

Here's what I mean by that.

这就是我的意思。

Let's say that you were not alive now, but you were alive 10,000 years ago, and you woke up, and you looked, and you realized you had minimal water and you had minimal food left.

假设你现在已经不活着了，但一万年前你还活着，你醒来，看了看，发现你只剩下很少的水和剩下的食物了。

You need to be able to generate the energy to go seek those things.

你需要能够产生能量去寻找那些东西。

So dopamine drives you to go out and look for things.

所以多巴胺会驱使你出去寻找东西。

Maybe you hunt an animal and kill it, or you find an animal that was recently killed and you decide to take the meat.

也许你猎杀了一只动物并杀死了它，或者你发现了一只最近被杀死的动物，你决定拿走它的肉。

You are going to achieve, or I should say experience, some sort of dopamine release.

你将实现，或者我应该说体验，某种多巴胺的释放。

You found the reward, that's great, but then it needs to return to some lower level.

你找到了奖励，这很好，但随后它需要回到较低的水平。

Why?

为什么？

Well, because if you just stayed there, you would never continue to forage for more.

好吧，因为如果你只是呆在那里，你将永远不会继续寻找更多。

It doesn't just increase your baseline and then stay there, it goes back down.

它不只是增加你的基线然后停留在那里，它还会下降。

And what's very important to understand is that it doesn't just go back down to the level it was before.

需要了解的非常重要的一点是，它不会只是回到之前的水平。

It goes down to a level below what it was before you went out seeking that thing.

它会下降到低于你出去寻找那个东西之前的水平。

We really all have a sort of dopamine set point, and if we continue to indulge in the same behaviors or even different behaviors that increase our dopamine in these big peaks over and over and over again, we won't experience the same level of joy from those behaviors or from anything at all.

我们确实都有一种多巴胺设定点，如果我们继续沉迷于相同的行为，甚至是不同的行为，一遍又一遍地增加我们的多巴胺在这些大峰值中，我们就不会从这些行为或任何事情中体验到相同程度的快乐。

Now, that has a name, it's called addiction.

现在，它有了一个名字，叫做成瘾。

But even for people who aren't addicted, even for people who don't have an attachment to any specific substance or behavior, this drop below baseline after any peak in dopamine is substantial, and it governs whether or not we are going to feel motivated to continue to pursue other things.

但即使对于那些没有上瘾的人，即使对于那些对任何特定物质或行为没有依恋的人来说，在多巴胺达到峰值后，这种下降到基线以下的情况也是相当大的，它决定了我们是否有动力继续追求其他事情。

Fortunately, there's a way to work with this such that we can constantly stay motivated, but also keep that baseline of dopamine at an appropriate healthy level.

幸运的是，有一种方法可以解决这个问题，这样我们就可以不断保持动力，同时也将多巴胺的基线保持在适当的健康水平。

Earlier, we were talking about how dopamine is released between neurons, and I mentioned two ways.

前面我们谈到多巴胺在神经元之间是如何释放的，我提到了两种方式。

One is into the synapse where it can activate the postsynaptic neuron, and the other was what I called volumetric release, where it is distributed more broadly.

一种是进入突触，它可以激活突触后神经元，另一种是我所说的体积释放，它分布更广泛。

It's released out over a bunch of neurons.

它通过一堆神经元释放出来。

In both cases, it's released from these things we call synaptic vesicles.

在这两种情况下，它都是从我们称为突触小泡的东西中释放出来的。

Literally little bubbles, tiny, tiny little bubbles that contain dopamine.

字面意思是小气泡，非常非常小的含有多巴胺的小气泡。

They get vomited out into the area or into the synapse.

它们被吐到该区域或突触中。

We can only deploy dopamine that is ready to be deployed, that's packaged in those little vesicles and ready to go.

我们只能部署已准备好部署的多巴胺，它被包装在那些小囊泡中并准备好使用。

It's just the readily releasable pool.

这只是易于释放的池。

And now it should make perfect sense why if you take something or do something that leads to huge increases in dopamine, afterward, your baseline should drop because there isn't a lot of dopamine around to keep your baseline going.

现在应该完全有道理了，为什么如果你服用某物或做某事导致多巴胺大幅增加，之后你的基线就会下降，因为周围没有大量多巴胺来维持你的基线。

Fortunately, most people do not experience or pursue enormous increases in dopamine leading to these severe drops in baseline.

幸运的是，大多数人并没有经历或追求多巴胺的大幅增加，从而导致基线严重下降。

Many people do, however, and that's what we call addiction.

然而，很多人都会这样做，这就是我们所说的成瘾。

When somebody pursues a drug or an activity that leads to huge increases in dopamine, and now you understand that afterward, the baseline of dopamine drops because of depletion of dopamine, the readily releasable pool.

当某人追求一种药物或一项导致多巴胺大量增加的活动时，现在你明白了，之后多巴胺的基线会因为多巴胺（易于释放的池）的耗尽而下降。

The dopamine is literally not around to be released, and so people feel pretty lousy.

多巴胺实际上不会被释放，所以人们感觉很糟糕。

And many people make the mistake of then going and pursuing the dopamine-evoking, the dopamine-releasing activity or substance again, thinking mistakenly that it's going to bring up their baseline.

许多人会犯这样的错误，即再次追求激发多巴胺、释放多巴胺的活动或物质，错误地认为这会提高他们的基线。

It's going to give them that peak again.

这将使他们再次达到巅峰。

Not only does it not give them a peak, their baseline gets lower and lower because they're depleting dopamine more and more and more.

它不仅没有给他们一个峰值，而且他们的基线变得越来越低，因为他们消耗的多巴胺越来越多。

And eventually, what typically happens is they will stop getting dopamine released from that activity as well, and then they drop into a pretty serious depression.

最终，通常发生的情况是，他们也将停止从该活动中释放多巴胺，然后陷入相当严重的抑郁症。

Now, of course, we all should engage in activities that we enjoy.

当然，现在我们都应该从事我们喜欢的活动。

The key thing is to understand this relationship between the peaks and the baseline, and to understand how they influence one another.

关键是要了解峰值和基线之间的这种关系，并了解它们如何相互影响。

So let's talk about the optimal way to engage in activities or to consume things that evoke dopamine.

那么，让我们来谈谈参与活动或食用能激发多巴胺的东西的最佳方式。

How are we supposed to engage with these dopamine-evoking activities in ways that are healthy and beneficial for us?

我们应该如何以健康且有益的方式参与这些引发多巴胺的活动？

How do we achieve these peaks, which are so central to our well-being and experience of life, without dropping our baseline?

我们如何在不降低基线的情况下实现这些对我们的幸福和生活体验至关重要的峰值？

And the key lies in intermittent release of dopamine.

而关键在于多巴胺的间歇性释放。

The real key is to not expect or chase high levels of dopamine release every time we engage in these activities.

真正的关键是不要期望或追求每次我们从事这些活动时都会释放高水平的多巴胺。

Intermittent reward schedules are the central schedule by which casinos keep you gambling, the central schedule by which elusive partners or potential partners keep you texting and pursuing on either side of the relationship.

间歇性奖励计划是赌场让你继续赌博的核心计划，也是难以捉摸的合作伙伴或潜在合作伙伴让你在关系的任何一方发短信和追求的核心计划。

Intermittent schedules are the way that the internet and social media and all highly engaging activities keep you motivated and pursuing.

间歇性的日程安排是互联网和社交媒体以及所有高度吸引人的活动让您保持动力和追求的方式。

There's something called dopamine reward prediction error.

有一种叫做多巴胺奖励预测错误的东西。

When we expect something to happen, we are highly motivated to pursue it.

当我们期待某件事发生时，我们就会非常积极地去追求它。

If it happens, great, we get the reward.

如果它发生了，那就太好了，我们会得到奖励。

The reward comes in various chemical forms, including dopamine, and we are more likely to engage in that behavior again.

奖励以各种化学形式出现，包括多巴胺，我们更有可能再次从事这种行为。

This is the basis of casino gambling.

这是赌场赌博的基础。

This is how they keep you going back again and again and again, even though on average, the house really does win.

这就是他们让你一次又一次回来的原因，尽管平均而言，庄家确实赢了。

You can transplant that example to any number of different pleasureful activities.

您可以将该示例移植到任意数量的不同的愉快活动中。

Now, some activities naturally have this intermittent property woven into them, right?

现在，有些活动自然而然地融入了这种间歇性属性，对吗？

We sometimes have classes that we like and other classes we don't like.

我们有时有自己喜欢的课程，也有自己不喜欢的课程。

We don't always get straight As.

我们并不总是获得全优。

Sometimes we don't get rewarded with the outcome that we would like.

有时我们并没有得到我们想要的结果。

But understand that your ability to experience motivation and pleasure for what comes next is dictated by how much motivation and pleasure and dopamine you experienced prior.

但要明白，你对接下来的事情体验动力和快乐的能力取决于你之前经历过多少动力、快乐和多巴胺。

There's one exception, which is caffeine, because it does upregulate these D2 and D3 receptors.

有一个例外，那就是咖啡因，因为它确实会上调这些 D2 和 D3 受体。

So it actually makes whatever dopamine is released by that activity More accessible or more functional within the biochemistry and the pathways of your brain and body.

因此，它实际上使该活动释放的多巴胺在生物化学以及大脑和身体的通路中更容易获得或更有效。

While coffee or tea or other forms of caffeine will have this effect of increasing dopamine receptors, yerba mate, something I've talked about before on this podcast, has some interesting properties.

虽然咖啡、茶或其他形式的咖啡因具有增加多巴胺受体的作用，但马黛茶（我之前在这个播客上谈到过）具有一些有趣的特性。

First of all, it contains caffeine.

首先，它含有咖啡因。

It's also high in antioxidants.

它的抗氧化剂含量也很高。

It also contains something called GLP-1, which is favorable for management of blood sugar levels.

它还含有一种叫做 GLP-1 的物质，有利于血糖水平的管理。

Yerba mate, it turns out, has also been shown to be neuroprotective specifically for dopaminergic neurons.

事实证明，马黛茶也被证明对多巴胺能神经元具有神经保护作用。

Ingestion of yerba mate and some of the compounds within yerba mate can actually serve to preserve the survival of dopamine neurons in both the movement-related pathway and the motivation pathway.

摄入马黛茶和马黛茶中的一些化合物实际上可以保护运动相关通路和动机通路中多巴胺神经元的存活。

If one were going to consume caffeine, you might consider consuming that caffeine in the form of yerba mate, both for sake of upregulating dopamine receptors and getting more of a dopamine increase, and of course, for the stimulant properties of caffeine, if that's what you're seeking.

如果要摄入咖啡因，您可能会考虑以马黛茶的形式摄入咖啡因，这既是为了上调多巴胺受体并增加多巴胺，当然，也是为了咖啡因的兴奋特性，如果这就是您所寻求的。

And in addition to that, because yerba mate does appear to have some sort of neuroprotective, and in particular, dopamine neuron protective properties.

除此之外，因为马黛茶似乎确实具有某种神经保护作用，特别是多巴胺神经元保护作用。

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

我想稍微休息一下并感谢我们的赞助商之一大卫。

David makes a protein bar unlike any other.

大卫制作的蛋白质棒与众不同。

It has 28 grams of protein, only 150 calories, and zero grams of sugar.

它含有 28 克蛋白质，仅 150 卡路里，零克糖。

That's right, 28 grams of protein and 75% of its calories come from protein.

没错，28克蛋白质，其75%的热量都来自于蛋白质。

This is 50% higher than the next closest protein bar.

这比第二接近的蛋白质棒高出 50%。

David protein bars also taste amazing.

大卫蛋白棒的味道也很棒。

Even the texture is amazing.

就连质感也令人惊叹。

My favorite bar is the chocolate chip cookie dough, but then again, I also like the new chocolate peanut butter flavor and the chocolate brownie flavor.

我最喜欢的巧克力棒是巧克力饼干面团，但话又说回来，我也喜欢新的巧克力花生酱口味和巧克力布朗尼口味。

Basically, I like all the flavors a lot.

基本上，所有的口味我都很喜欢。

They're all incredibly delicious.

它们都非常美味。

In fact, the toughest challenge is knowing which ones to eat on which days and how many times per day.

事实上，最艰巨的挑战是知道哪一天吃哪些食物以及每天吃多少次。

I limit myself to two per day, but I absolutely love them.

我限制自己每天只能吃两个，但我绝对喜欢它们。

With David, I'm able to get 28 grams of protein in the calories of a snack, which makes it easy to hit my protein goals of one gram of protein per pound of body weight per day, and it allows me to do so without ingesting too many calories.

有了 David，我就能在一份零食的卡路里中获得 28 克蛋白质，这让我很容易达到每天每磅体重 1 克蛋白质的蛋白质目标，而且我可以在不摄入太多卡路里的情况下实现这一目标。

I'll eat a David protein bar most afternoons as a snack, and I always keep one with me when I'm out of the house or traveling.

大多数下午我都会吃大卫蛋白棒作为零食，当我出门或旅行时，我总是随身携带一根。

They're incredibly delicious, and given that they have 28 grams of protein, they're really satisfying for having just 150 calories.

它们非常美味，而且含有 28 克蛋白质，仅含 150 卡路里热量就已经很令人满意了。

If you'd like to try David, you can go to davidprotein.com/huberman.

如果您想尝试 David，可以访问 david Protein.com/huberman。

Again, that's davidprotein.com/huberman.

同样，这是 david Protein.com/huberman。

There's also evidence that two substances that greatly increase dopamine, namely amphetamine and cocaine, can cause long-term problems with the dopaminergic pathways.

还有证据表明，两种会大大增加多巴胺的物质，即安非他明和可卡因，可能会导致多巴胺能通路出现长期问题。

This is largely based on a study that was published some years ago, 2003, and the title of the paper pretty much tells the story.

这主要基于几年前（即 2003 年）发表的一项研究，论文的标题就很能说明问题。

Amphetamine or cocaine limits the ability of later experience to promote structural plasticity in the neocortex and nucleus accumbens.

安非他明或可卡因限制了后来的经验促进新皮质和伏隔核结构可塑性的能力。

Neocortex is the outer shell of the brain, more or less, and the nucleus accumbens is part of that mesolimbic dopamine pathway for motivation, drive, and reinforcement.

新皮质或多或少是大脑的外壳，伏隔核是中脑边缘多巴胺通路的一部分，用于动机、驱动和强化。

Neuroplasticity, of course, is the brain's ability to change in response to experience, and neuroplasticity is the basis of learning and memory and essentially remodeling of our neural circuitry in positive ways of all kinds.

当然，神经可塑性是大脑根据经验而变化的能力，神经可塑性是学习和记忆的基础，本质上是以各种积极的方式重塑我们的神经回路。

And this study was really one of the first to show that ingesting amphetamine and cocaine, because of the high peak in dopamine that it creates and the low dopamine state, the baseline drop that it creates afterwards, limits plasticity and learning subsequent to taking amphetamine and cocaine.

这项研究确实是第一个表明摄入安非他明和可卡因的研究之一，因为它产生的多巴胺高峰和低多巴胺状态，即随后产生的基线下降，限制了服用安非他明和可卡因后的可塑性和学习能力。

This should serve as a serious cautionary note that amphetamine and cocaine not only can cause a drop in baseline dopamine, but can actually put the brain into a state in which it cannot learn and modify itself to get better, at least for some period of time.

这应该作为一个严重的警告，安非他明和可卡因不仅会导致基线多巴胺下降，而且实际上会使大脑进入一种无法学习和自我调整以变得更好的状态，至少在一段时间内是这样。

There are activities that we can do that will give us healthy, sustained increases in dopamine, both the peaks when they happen and to maintain or even increase our baseline levels of dopamine.

我们可以做一些活动，让我们的多巴胺健康、持续增加，无论是在多巴胺发生时达到峰值，还是维持甚至增加我们的多巴胺基线水平。

What are some of these activities?

其中有哪些活动？

Well, in recent years, there's been a trend toward more people doing so-called cold exposure.

嗯，近年来，有一种趋势是越来越多的人进行所谓的冷暴露。

Getting into cold showers, taking ice baths, exposing oneself to cold water of various kinds can, in fact, increase our levels of dopamine as well as the neuromodulator norepinephrine.

事实上，洗冷水澡、洗冰浴、接触各种冷水都会增加我们的多巴胺和神经调节剂去甲肾上腺素的水平。

First of all, some of the safety parameters.

首先是一些安全参数。

Let's establish those first.

让我们首先确定这些。

Getting into very, very cold water, 30 degree Fahrenheit or even low 40 degree Fahrenheit, can put somebody into a state of cold water shock.

进入非常非常冷的水中，30 华氏度甚至 40 华氏度的低温，会使人陷入冷水休克状态。

People can die doing that.

人们这样做可能会死。

So obviously, you want to approach this with some caution.

显然，您需要谨慎对待这个问题。

But for most people, getting into 60-degree water or 50-degree water can have tremendously beneficial results on your neuromodulator systems, including dopamine.

但对于大多数人来说，进入 60 度或 50 度的水会对您的神经调节系统（包括多巴胺）产生非常有益的结果。

What temperature of water you can tolerate will depend on how cold water adapted you are and how familiar you are with the experience of getting into cold water.

您能忍受的水温取决于您对冷水的适应程度以及您对进入冷水的体验的熟悉程度。

Now, this study, Human Physiological Responses to Immersion into Water of Different Temperatures, it's a really interesting study.

现在，这项研究，人类对浸入不同温度的水中的生理反应，这是一项非常有趣的研究。

They looked at people getting exposed to water that was warm, moderately cold, or very cold.

他们观察了人们接触温水、中冷水或极冷水的情况。

Upon getting into cold water, the changes in adrenaline and noradrenaline, epinephrine and norepinephrine, were immediate.

进入冷水后，肾上腺素和去甲肾上腺素、肾上腺素和去甲肾上腺素立即发生变化。

But then what was interesting is they observed that dopamine levels started to rise somewhat slowly and then continued to rise and reached levels as high as 2.5 times above baseline.

但有趣的是，他们观察到多巴胺水平开始缓慢上升，然后继续上升，达到基线水平的 2.5 倍。

That's a remarkably high increase.

这是一个非常高的增幅。

Why would that be good?

为什么这样会好呢？

Up until now, I've basically said getting increases in dopamine are detrimental to your baseline.

到目前为止，我基本上是说增加多巴胺对你的基线有害。

Well, this does appear to raise the baseline of dopamine for substantial periods of time, and most people report feeling a heightened level of calm and focus after getting out of cold water.

嗯，这似乎确实在很长一段时间内提高了多巴胺的基线，大多数人报告说，从冷水中出来后，感觉更加平静和集中。

So cold water exposure turns out to be a very potent stimulus for shifting the entire milieu, the entire environment of our brain and body and allowing many people to feel much, much better For a substantial period of time, it can be very stimulating, so typically doing it early in the day, it's going to be better.

因此，事实证明，冷水暴露是一种非常有效的刺激，可以改变整个环境，我们大脑和身体的整个环境，让很多人感觉好多了。在相当长的一段时间内，它可以非常刺激，所以通常在一天的早些时候进行，效果会更好。

Some people will indeed do that seven days a week.

有些人确实会每周 7 天这样做。

Other people, three days a week.

其他人，一周三天。

Other people, every once in a while.

其他人，每隔一段时间。

What I can say is once you become cold water adapted, once it no longer has the same impact of novelty, then it will no longer evoke this release.

我能说的是，一旦你适应了冷水，一旦它不再具有同样的新奇冲击力，那么它就不会再唤起这个版本。

Now I'd like to talk about the positive aspects of rewards for our behavior and the negative aspects of rewards for our behavior.

现在我想谈谈奖励对我们行为的积极方面和奖励对我们行为的消极方面。

And from that, I will suggest a protocol by which you can achieve a better relationship to your activities and to your dopamine system.

由此，我将建议一个协议，通过它您可以与您的活动和多巴胺系统建立更好的关系。

In fact, it will help tune up your dopamine system for discipline, hard work, and motivation.

事实上，它将有助于调整你的多巴胺系统，以提高纪律、努力工作和动力。

Hard work is hard.

努力工作很辛苦。

Most people work hard in order to achieve some end goal.

大多数人努力工作是为了实现某些最终目标。

End goals are terrific and rewards are terrific, whether or not they are monetary, social, or any kind.

最终目标是很棒的，回报也是很棒的，无论是金钱、社会还是任何形式。

However, because of the way that dopamine relates to our perception of time, working hard at something for sake of a reward that comes afterward can make the hard work much more challenging and make us much less likely to lean into hard work in the future.

然而，由于多巴胺与我们对时间的感知有关，为了获得随后的奖励而努力做某事可能会使努力工作更具挑战性，并使我们在未来不太可能投入努力工作。

Let me give you a couple examples by way of data and experiments.

让我通过数据和实验给你举几个例子。

There's a classic experiment done actually at Stanford many years ago in which children in nursery school and kindergarten drew pictures.

斯坦福大学多年前曾做过一项经典实验，让托儿所和幼儿园的孩子们画画。

And they drew pictures because they liked to draw.

他们画画是因为他们喜欢画画。

The researchers took kids that liked to draw, and they started giving them a reward for drawing.

研究人员招募了喜欢画画的孩子，并开始对他们的画画给予奖励。

The reward generally was a gold star or something that a young child would find rewarding.

奖励通常是一颗金星或小孩子会觉得有价值的东西。

Then they stopped giving them the gold star, and what they found is the children had a much lower tendency to draw on their own.

然后他们不再给他们金星，他们发现孩子们自己画画的倾向要低得多。

No reward.

没有奖励。

Now, remember, this was an activity that prior to receiving a reward, the children intrinsically enjoyed and selected to do.

现在，请记住，这是一项在获得奖励之前，孩子们本质上喜欢并选择做的活动。

What this relates to is so-called intrinsic versus extrinsic reinforcement.

这涉及到所谓的内在强化与外在强化。

When we receive rewards, even if we give ourselves rewards for something, we tend to associate less pleasure with the actual activity itself that evoked the reward.

当我们获得奖励时，即使我们为某事给予自己奖励，我们也倾向于将较少的快乐与引起奖励的实际活动本身联系起来。

If you get a peak in dopamine from a reward, it's going to lower your baseline, and the cognitive interpretation is that you didn't really do the activity because you enjoyed the activity, you did it for the reward.

如果你从奖励中获得多巴胺峰值，它就会降低你的基线，而认知解释是，你并没有真正做这项活动，因为你喜欢这项活动，你这样做是为了奖励。

It's also important to understand that dopamine controls our perception of time.

了解多巴胺控制我们对时间的感知也很重要。

When we engage in an activity, let's say school or hard work of any kind or exercise, because of the reward we are going to give ourselves or receive at the end, we actually are extending the time bin over which we are analyzing or perceiving that experience.

当我们从事一项活动时，比如说学校或任何类型的艰苦工作或锻炼，因为我们最终要给予自己或收到的奖励，我们实际上延长了我们分析或感知该经历的时间范围。

And because the reward comes at the end, we start to dissociate the neural circuits for dopamine and reward that would have normally been active during the activity, and we have the experience of less and less pleasure from that particular activity while we're doing it.

因为奖励是在最后出现的，所以我们开始分离通常在活动期间活跃的多巴胺和奖励的神经回路，并且在我们进行该特定活动时，我们从该特定活动中获得的快乐越来越少。

Now, this is the antithesis of growth mindset, which is this striving to be better, to be in this mindset of I'm not there yet, but striving itself is the end goal, and that, of course, delivers you to tremendous performance.

现在，这是成长心态的对立面，即努力变得更好，处于“我还没有达到目标”的心态，但努力本身就是最终目标，当然，这会给你带来巨大的绩效。

It's been observed over and over and over again that people that have growth mindset, kids that have growth mindset end up performing very well because they're focused on the effort itself.

人们一次又一次地观察到，具有成长心态的人、具有成长心态的孩子最终表现得非常好，因为他们专注于努力本身。

And all of us can cultivate growth mindset.

我们所有人都可以培养成长心态。

The neural mechanism of cultivating growth mindset involves learning to access the rewards from effort and doing.

培养成长心态的神经机制涉及学习从努力和行动中获得回报。

And that's hard to do because you have to engage this prefrontal component of the mesolimbic circuit.

这很难做到，因为你必须调动中脑边缘回路的前额叶部分。

You have to tell yourself, okay, this effort is great.

你要告诉自己，好吧，这个努力很棒。

This effort is pleasureful.

这种努力是令人愉快的。

What you find over time is that you can evoke dopamine release from the friction and the challenge that you happen to be in.

随着时间的推移，你会发现，你碰巧遇到的摩擦和挑战会激发多巴胺的释放。

The beauty of this mesolimbic reward pathway is that it includes the forebrain, so you can tell yourself the effort part is the good part.

这个中边缘奖励通路的美妙之处在于它包括前脑，所以你可以告诉自己努力的部分是好的部分。

I know it's painful.

我知道这很痛苦。

I know this doesn't feel good, but I'm focused on this.

我知道这感觉不太好，但我专注于此。

I'm going to start to access the reward.

我要开始领取奖励了。

You will find the rewards, meaning the dopamine release inside of effort if you repeat this over and over again.

你会发现奖励，这意味着如果你一遍又一遍地重复这个过程，多巴胺会在努力中释放。

And what's beautiful about it is that it starts to become reflexive for all types of effort.

它的美妙之处在于它开始对所有类型的努力产生条件反射。

When we focus only on the trophy, only on the grade, only on the win as the reward, you undermine that entire process.

当我们只关注奖杯、只关注成绩、只关注胜利作为奖励时，你就会破坏整个过程。

So how do you do this?

那么你该怎么做呢？

You do this in those moments of the most intense friction, you tell yourself that in that moment, you are doing it by choice, and you're doing it because you love it.

你在摩擦最激烈的时刻这样做，你告诉自己，在那一刻，你这样做是出于选择，你这样做是因为你喜欢它。

The ability to access this pleasure from effort aspect of our dopaminergic circuitry is without question the most powerful aspect of dopamine and our biology of dopamine.

从我们的多巴胺能回路的努力方面获得这种快乐的能力无疑是多巴胺和我们的多巴胺生物学最强大的方面。

And the beautiful thing is it's accessible to all of us.

美妙之处在于我们所有人都可以使用它。

And just to really underscore the things that can interfere with and prevent you from getting dopamine release from effort itself, don't spike dopamine prior to engaging in effort, and don't spike dopamine after engaging in effort.

只是为了真正强调那些可能干扰和阻止您从努力本身释放多巴胺的因素，不要在努力之前增加多巴胺，也不要在努力后增加多巴胺。

Learn to spike your dopamine from effort itself.

学会从努力本身中激发你的多巴胺。

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。

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, N-acetylcysteine, both of which can support glutathione production and detoxification.

功能不仅帮助我发现了这一点，还为我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摄入量，我一直在吃大量金枪鱼​​，同时还努力多吃绿叶蔬菜并补充 NAC、N-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 are 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.

目前，Function 的等候名单已超过 250,000 人。

But they're offering early access to Huberman Podcast listeners.

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。

Along the lines of how dopamine and dopamine schedules and our perception of things can shape the way that we experience things as pleasureful or not, there are beautiful studies mainly looking at sugar appetite and our sense of pleasure from sweet things, but also for savory foods, et cetera.

沿着多巴胺和多巴胺的时间表以及我们对事物的感知如何塑造我们体验事物愉快或不愉快的方式，有一些精彩的研究主要着眼于糖的食欲和我们对甜食的愉悦感，但也针对咸味食物等。

And essentially the results that come out of this are the following.

基本上由此产生的结果如下。

If you ingest something that you like, it tastes good to you, but then you ingest something that's even sweeter or even more savory, and then you go back to the food that you ate previously, well, you don't like it as much.

如果你吃一些你喜欢的东西，它对你来说味道很好，但是你吃一些更甜或更咸的东西，然后你又回到以前吃的食物，那么，你就不那么喜欢它了。

And that might seem like a duh, obviously, but that shift in perception can be blocked by blocking the shift in dopamine.

显然，这看起来像是废话，但这种感知的转变可以通过阻止多巴胺的转变来阻止。

And so this really speaks to these peaks and valleys in dopamine that I mentioned before and how your experience of anything is going to depend on your prior experience of other things that evoke dopamine.

因此，这确实说明了我之前提到的多巴胺的高峰和低谷，以及你对任何事物的体验将如何取决于你之前对引起多巴胺的其他事物的体验。

Big dopamine release makes it more challenging to experience more big dopamine release.

大量的多巴胺释放使得体验更多的多巴胺释放更具挑战性。

So dopamine is one of those things that you don't want too high or too low for too long.

因此，多巴胺是您不希望太长时间太高或太低的物质之一。

It's all about staying in that dynamic range, and that's going to be different for everybody.

这一切都是为了保持在动态范围内，这对每个人来说都是不同的。

Now, there are circumstances in which increasing levels of dopamine is desirable and advantageous and clinically helpful.

现在，在某些情况下，增加多巴胺水平是可取的、有利的并且在临床上有帮助。

A good example of this would be the drug Wellbutrin, also called bupropion, which increases dopamine and norepinephrine.

一个很好的例子是药物维布特林（Wellbutrin），也称为安非他酮，它可以增加多巴胺和去甲肾上腺素。

Wellbutrin bupropion was developed as an alternative treatment for depression because some people who take the so-called SSRIs, selective serotonin reuptake inhibitors, which, as the name suggests, increase serotonin, suffer from serotonin-related side effects, things like decreased appetite, decreased libido, or sometimes increased appetite or other side effects that they don't want.

安非他酮维布特林被开发为抑郁症的替代疗法，因为一些服用所谓 SSRIs（选择性血清素再摄取抑制剂）的人，顾名思义，会增加血清素，会遭受与血清素相关的副作用，例如食欲下降、性欲下降，有时食欲增加或其他他们不想要的副作用。

And Wellbutrin seems to avoid the sexual side effects.

维布特林似乎可以避免性方面的副作用。

It can blunt appetite and these sorts of things because of the increase in norepinephrine and dopamine, increases levels of motivation and craving, but also can create a state of elevated alertness that can sometimes get in the way of healthy eating and things of that sort.

由于去甲肾上腺素和多巴胺的增加，它会抑制食欲和诸如此类的事情，增加动机和渴望的水平，但也会造成一种高度警觉的状态，有时会妨碍健康饮食和诸如此类的事情。

So one has to work with their clinician, a psychiatrist, it is a prescription drug, in order to find the dosage of Wellbutrin that's correct for them.

因此，人们必须与临床医生（精神科医生）合作，它是一种处方药，以便找到适合他们的维布特林剂量。

And of course, there are a lot of people out there who are seeking to increase their baseline levels of dopamine without taking any prescription pharmaceutical compounds.

当然，有很多人正在寻求在不服用任何处方药化合物的情况下提高多巴胺的基线水平。

Many people have turned to the use of L-tyrosine.

许多人开始使用 L-酪氨酸。

L-tyrosine is an amino acid precursor to L-DOPA, so it lies further up the dopamine synthesis pathway.

L-酪氨酸是 L-DOPA 的氨基酸前体，因此它位于多巴胺合成途径的更上游。

And nowadays it's very common because L-tyrosine is sold over the counter in the United States, that people will take L-tyrosine as a way to get more energized, alert, and focused.

如今，由于L-酪氨酸在美国有非处方药出售，人们将L-酪氨酸视为一种获得活力、警觉和集中注意力的方式，这种情况很常见。

L-tyrosine is typically taken in capsule form or powder form, anywhere from 500 to 750 to 1,000 milligrams, and the timescale for increasing dopamine is about 30 to 45 minutes after ingestion, dopamine levels start to peak.

L-酪氨酸通常以胶囊形式或粉末形式服用，剂量为 500 至 750 至 1,000 毫克，增加多巴胺的时间范围为摄入后约 30 至 45 分钟，多巴胺水平开始达到峰值。

Of course, if you have a preexisting dopaminergic condition, so schizophrenia or psychosis of any kind, bipolar, anxiety, L-tyrosine will not be good for you.

当然，如果您患有多巴胺能疾病，例如精神分裂症或任何类型的精神病、双相情感障碍、焦虑症，L-酪氨酸对您不利。

And if you don't, you should just understand and expect that it's going to lead to an increase in dopamine.

如果你不这样做，你应该理解并期望它会导致多巴胺的增加。

You'll certainly feel an elevated state.

你一定会感受到一种崇高的境界。

For some of you, that might be agitating.

对于你们中的一些人来说，这可能会令人不安。

For some of you, that might be really pleasureful, and then you will feel a crash afterwards.

对于你们中的一些人来说，这可能真的很愉快，然后你就会感到崩溃。

I do use L-tyrosine from time to time for enhancing focus and motivation, but I want to emphasize from time to time.

我确实时不时地使用L-酪氨酸来增强注意力和动力，但我想时不时地强调一下。

I've never been one to take L-tyrosine regularly in order to focus or train or do any kind of mental work.

我从来都不是一个定期服用 L-酪氨酸来集中注意力、训练或进行任何脑力工作的人。

I don't want to experience the drop in dopamine that inevitably occurs some period of time afterwards.

我不想经历一段时间后不可避免地发生的多巴胺下降。

Now, there is one compound that you are all familiar with, and you've probably actually taken without realizing it, that increases dopamine, and that's something called PEA for phenethylamine, technically beta-phenethylamine.

现在，有一种你们都熟悉的化合物，并且您可能实际上在没有意识到的情况下服用了它，它可以增加多巴胺，这就是苯乙胺的 PEA，技术上是 β-苯乙胺。

PEA is found in various foods.

PEA 存在于多种食品中。

Chocolate just happens to be one enriched in PEA and can increase synaptic levels of dopamine.

巧克力恰好是一种富含 PEA 的物质，可以增加多巴胺的突触水平。

I personally take PEA from time to time as a focus and work aid in order to do intense bouts of work.

我个人时常将 PEA 作为焦点和工作辅助工具，以便完成紧张的工作。

Again, I don't do that too often.

再说一次，我不经常这样做。

It's usually for mental work, and I will take 500 milligrams of PEA, and I'll take 300 milligrams of alpha-GPC.

通常是为了脑力劳动，我会服用 500 毫克 PEA，我会服用 300 毫克 alpha-GPC。

It leads to a sharp but very transient increase in dopamine that lasts about 30 to 45 minutes, and at least in my system, I've found to be much more regulated and kind of even than something like L-tyrosine.

它会导致多巴胺急剧但非常短暂地增加，持续约 30 到 45 分钟，至少在我的系统中，我发现它比 L-酪氨酸之类的东西更受调节，甚至更均匀。

And so while it's fun to think about pharmacology and underlying neural circuitry and cold water baths and all these different things related to dopamine schedules and reward mechanisms and attaching reward to effort and all the various things that we've talked about today in terms of science and tools and protocols, I'd be remiss if I didn't include that social connections, close social connections in particular, are at least essential to stimulating the dopamine pathways.

因此，虽然思考药理学、潜在的神经回路、冷水浴以及所有这些与多巴胺时间表和奖励机制相关的不同事物，以及将奖励附加到努力上，以及我们今天在科学、工具和协议方面讨论的所有各种事物，是很有趣的，但如果我不包括社会联系，特别是密切的社会联系，对于刺激多巴胺通路至少是必不可少的，那我就失职了。

So the take-home message there is quite simple.

因此，要传达的信息非常简单。

Engage and pursue quality, healthy social interactions.

参与并追求优质、健康的社交互动。

I know I've covered a lot of material today.

我知道今天我已经介绍了很多材料。

I've really tried hard to focus on things that lie directly within the dopamine pathway and circuitries, as well as things that directly stimulate those pathways and circuitries.

我真的很努力地关注直接位于多巴胺通路和电路中的事物，以及直接刺激这些通路和电路的事物。

I realize in giving you a lot of information about science and mechanism, all the way from psychological and biological to circuitry and synaptic transmission, volumetric transmission and so forth, that it might seem overwhelming.

我意识到，在向您提供大量有关科学和机制的信息时，从心理学和生物学到电路和突触传递、体积传递等，它可能看起来令人不知所措。

The most important things to understand are that these dopamine pathways really are under your control, and the locus of control resides in the fact that your previous levels of dopamine are influencing your levels of dopamine right now, and your current levels of dopamine and where you take them next will influence your dopamine levels in the next days and weeks to come.

最重要的是要了解，这些多巴胺通路确实在您的控制之下，而控制点在于您之前的多巴胺水平正在影响您现在的多巴胺水平，而您当前的多巴胺水平以及您下一步的多巴胺水平将影响您未来几天和几周的多巴胺水平。

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。

This episode is brought to you by Caesar.

本集由凯撒为您带来。

If you're looking to serve your dog high-quality dog food, just eat Caesar.

如果您想为您的狗提供高品质的狗粮，那就吃凯撒吧。

Whether it's a protein-rich beef recipe or savory chicken and vegetable dinner, Caesar offers a variety of delicious meals made with freshly crafted, slow-cooked ingredients, all designed to support your dog's everyday nutrition without compromise.

无论是富含蛋白质的牛肉食谱还是美味的鸡肉和蔬菜晚餐，凯撒都提供各种采用新鲜制作、慢煮原料制成的美味佳肴，所有这些都旨在毫不妥协地支持您的爱犬的日常营养。

So if you're looking to serve a meal your dog actually looks forward to every single day, they should totally just eat Caesar.

因此，如果您想为您的狗每天提供一顿真正期待的饭菜，那么它们完全应该吃凯撒。

Learn more at caesar.com.

如需了解更多信息，请访问 caesar.com。