Essentials: How Foods & Nutrients Control Our Moods

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

我叫安德鲁·胡伯曼，是斯坦福大学医学院的神经生物学和眼科教授。

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

这个播客与我在斯坦福大学的教学和研究角色是分开的。

Today, we're talking all about emotions.

今天，我们谈论的都是情感。

Emotions are central to our entire experience of life.

情绪是我们整个生活经历的核心。

Whether or not we're happy or sad or depressed or angry is our life experience.

无论我们是快乐、悲伤、沮丧还是愤怒，都是我们的人生经历。

And yet, I think with all the importance that we've placed on emotions, very few people actually understand how emotions arise in our brain and body.

然而，我认为尽管我们非常重视情绪，但很少有人真正理解情绪是如何在我们的大脑和身体中产生的。

And I mentioned brain and body because as you'll see today, emotions really capture the brain body relationship.

我提到了大脑和身体，因为正如你今天所看到的，情绪确实抓住了大脑和身体的关系。

We cannot say that emotions arise just from what happens in our head.

我们不能说情绪仅仅源于我们头脑中发生的事情。

The other thing about emotions is that there's no real agreement as to what's a good emotion or a bad emotion.

关于情绪的另一件事是，对于什么是好的情绪或坏的情绪并没有真正的共识。

Today, we're going to talk about the biology of the chemicals and pathways that give rise to emotions in the context of food and nutrition.

今天，我们将讨论在食物和营养方面引起情绪的化学物质和途径的生物学。

The discussion around emotions has a long and rich history going back to Darwin, and even long before Darwin.

关于情感的讨论有着悠久而丰富的历史，可以追溯到达尔文，甚至早在达尔文之前。

This is a conversation that philosophers and scientists have been having for hundreds, if not thousands of years.

这是哲学家和科学家数百年甚至数千年的对话。

The idea that Darwin put forth and that was really attractive for about the last 100 years, was that emotions are universal, and that some of the facial expressions around emotion are universal.

达尔文提出的观点在过去 100 年里非常有吸引力，那就是情绪是普遍存在的，而且围绕情绪的一些面部表情也是普遍存在的。

And other people have capitalized on that idea.

其他人也利用了这个想法。

And to some extent, it's true.

在某种程度上，这是真的。

I mean, I think that the two most robust examples of that would be when we see something or we smell something or we taste something that we like, there does tend to be a postural leaning in.

我的意思是，我认为两个最有力的例子是，当我们看到某物或闻到某物或尝到我们喜欢的东西时，确实倾向于采取姿势倾斜。

We tend to Inhale air at that time.

我们往往会在这个时候吸入空气。

We tend to bring in more of whatever chemical substance is there.

我们倾向于引入更多的化学物质。

So we tend to do these, mm, and kind of lean in closer to things that are attractive to us.

所以我们倾向于做这些，嗯，并且更接近那些对我们有吸引力的事情。

And when we see and experience things that we don't like, sometimes it's a mild aversion, we just kind of lean back or look away.

当我们看到和经历我们不喜欢的事情时，有时这是一种轻微的厌恶，我们只是向后靠或看向别处。

Other times, it's an intense aversion of disgust and we tend to cringe our face.

其他时候，这是一种强烈的厌恶感，我们往往会皱起脸。

We tend to avoid inhaling any of the chemicals.

我们倾向于避免吸入任何化学物质。

This probably has roots in ancient biological mechanisms that are to prevent us from ingesting things that are bad for us, chemical compounds and tastes that might be poisonous.

这可能源于古老的生物机制，旨在防止我们摄入对我们有害的物质、化合物和可能有毒的味道。

So much of the foundation of any discussion about emotion has to center around this kind of push-pull of attraction to things or aversion from things.

任何关于情感的讨论的大部分基础都必须围绕这种对事物的吸引力或厌恶事物的推拉。

Now, that's a very basic way of thinking about emotions.

现在，这是思考情绪的一种非常基本的方式。

But if you think about it, it works for a lot of different circumstances.

但如果你仔细想想，它适用于很多不同的情况。

And in the brain everywhere, from the deep circuits of the brain to the more what we call higher order evolved centers of the brain, we have this push-pull thing.

在大脑的各个地方，从大脑的深层回路到我们所说的大脑的高级进化中心，我们都有这种推拉的东西。

In a previous episode I talked about go.

在上一集中我谈到了 go。

The circuits that allow you to emphasize action, and then no-go circuits, the circuits in the basal ganglia that allow you to de-emphasize action and prevent action.

允许你强调行动的回路，然后是禁止行动的回路，基底神经节中的回路允许你不强调行动并阻止行动。

And so we can break down the discussion about emotions into these simpler versions of themselves.

因此，我们可以将关于情绪的讨论分解为这些更简单的版本。

But at the core of attraction or aversion is an important theme that you might realize already, but most people tend to overlook, which is that there's an action there.

但吸引或厌恶的核心是一个你可能已经意识到的重要主题，但大多数人往往会忽视，那就是那里有一个动作。

You're either moving forward or you're moving away from something.

你要么前进，要么远离某些东西。

The brain has a body so that the organism can move.

大脑有一个身体，使有机体能够运动。

And the body has a brain, so that the organism, you, can move toward or away from things that you deem to be good or bad for you.

身体有大脑，因此有机体（即您）可以接近或远离您认为对您有利或不利的事物。

So there are circuits in the brain for aversion and for attraction toward things.

因此，大脑中存在对事物厌恶和吸引的回路。

And the body is governing a lot of that.

身体在管理着很多事情。

And so immediately in this conversation, I want to raise an important point, which is about a nerve pathway that many, many people have heard of that gets discussed all the time, and that is one of the most oversold for the wrong reasons and undersold, unfortunately, for its real power, which is the vagus nerve.

因此，在这次谈话中，我想立即提出一个重要的观点，这是关于很多很多人都听说过并且一直在讨论的神经通路，它是由于错误的原因而被过度吹捧的神经通路之一，不幸的是，由于其真正的力量，即迷走神经，它被低估了。

So the vagus nerve is one-- not the only, but one way in which our brain and body are connected and regulates our emotional states.

因此，迷走神经是我们的大脑和身体连接并调节我们的情绪状态的一种方式，不是唯一的，而是一种方式。

So what is the vagus nerve?

那么什么是迷走神经呢？

Vagus is the 10th cranial nerve, which basically means that the neurons, the control center of each of those neurons in the vagus lives just kind of near the neck.

迷走神经是第十对脑神经，这基本上意味着神经元（迷走神经中每个神经元的控制中心）就位于颈部附近。

And a branch of the vagus goes into the brain.

迷走神经的一个分支进入大脑。

The other branch goes into the periphery.

另一个分支进入外围。

But not just the gut.

但不仅仅是肠道。

It goes into the stomach, the intestines, the heart, the lungs, and the immune system.

它进入胃、肠、心脏、肺和免疫系统。

So the way to think about the vagus is the same way I would think about the eyes.

所以思考迷走神经的方式和我思考眼睛的方式是一样的。

The eyes are looking at colors.

眼睛看着颜色。

They're looking at motion.

他们正在观察运动。

They're looking at how bright it is.

他们正在观察它有多亮。

And each one of those things, those features, is telling the brain something different.

这些东西、这些特征中的每一个都在告诉大脑一些不同的东西。

So the brain can decide when to be awake or asleep, whether or not it's looking at somebody attractive or unattractive.

因此，大脑可以决定何时醒来或睡觉，无论它看到的人是否有吸引力或没有吸引力。

The vagus nerve is also analyzing many features within the body, and informing the brain of how to feel about that, and what to do.

迷走神经还分析体内的许多特征，并告知大脑如何感觉以及做什么。

So a really good example that I think is an exciting one is as it relates to sugar.

我认为一个非常好的例子是一个令人兴奋的例子，因为它与糖有关。

So we all know that sweet things generally taste good.

所以我们都知道甜的东西一般味道都很好。

So that makes sense, right?

所以这是有道理的，对吧？

You eat something, it tastes sweet, you want more of it.

你吃东西，尝起来很甜，你想要更多。

Well, it turns out that it's much more interesting than that.

好吧，事实证明它比这更有趣。

When you eat something sweet, within your stomach, you have cells, neurons that sense the presence of sugary foods independent of their taste and signal to the brain.

当你吃甜食时，胃里的细胞和神经元会感知含糖食物的存在，而不管它们的味道和向大脑发出的信号。

So those sensors, those neurons send information up the vagus to your brain, goes through a series of stations.

所以这些传感器、那些神经元将信息通过迷走神经发送到你的大脑，经过一系列的站点。

And then you release dopamine, this molecule that makes you want more of whatever it is that you just ingested.

然后你会释放多巴胺，这种分子会让你想要更多刚刚摄入的东西。

In fact, this pathway is so powerful that they've done experiments where they completely numb all the taste and feeling in somebody's mouth.

事实上，这条途径是如此强大，以至于他们已经做了实验，完全麻木了某人嘴里的所有味道和感觉。

They're blindfolded so they don't know what they're eating.

他们被蒙住眼睛，所以不知道自己在吃什么。

And they're eating a food that's either sugary or not sugary.

他们吃的食物要么含糖，要么不含糖。

And what they find is that even though people can't taste the sugary food, they crave more of the food that contains sugar because of the sensors in the gut that sense sugar.

他们发现，即使人们无法品尝含糖食物，他们也会渴望更多含糖食物，因为肠道中的传感器能​​够感知糖分。

And what it tells us is that we have circuits in our body that are driving us toward certain behaviors and making us feel good, even though we can't perceive them.

它告诉我们的是，我们体内有一些回路正在驱使我们采取某些行为并使我们感觉良好，尽管我们无法感知它们。

Now, for those of you that are really interested in gut intuition and gut feelings, this is a gut feeling.

现在，对于那些真正对直觉和直觉感兴趣的人来说，这是一种直觉。

Except this is a chemical gut feeling.

但这是一种化学直觉。

This is a particular set of neurons detecting that something in your body has a particular feature-- in this case, the presence of sugars-- and sending information to the brain to essentially to control your behavior.

这是一组特殊的神经元，用于检测您体内的某些物质是否具有特定特征（在本例中为糖的存在），并将信息发送到大脑以从根本上控制您的行为。

And I find this remarkable.

我觉得这很了不起。

I mean, this should completely reframe the way that we think about the so-called hidden sugars in foods.

我的意思是，这应该完全重新构建我们对食物中所谓的隐藏糖的看法。

What this means is that even if a food is very savory, like a piece of pizza or a piece of bread, or even like a salad dressing, if there's sugar snuck into that and you can't taste it, you will still crave more of that thing without knowing that you crave it because it has sugar.

这意味着，即使一种食物非常美味，比如一块披萨或一块面包，甚至像沙拉酱，如果其中混有糖，而你无法品尝它的味道，你仍然会渴望更多的东西，而不知道你渴望它是因为它含有糖。

So I find this to be a fascinating aspect of our biology.

所以我发现这是我们生物学中一个令人着迷的方面。

A lot of how we feel while we eat and after we eat is because of this vagus sensing of what's in our gut.

我们吃饭时和饭后的很多感觉都是由于迷走神经对肠道内物质的感觉而产生的。

It's sending information all the time.

它一直在发送信息。

Is there sugar?

有糖吗？

Are there fats?

有脂肪吗？

Are there contaminants?

有污染物吗？

There are a lot of information, these so-called parallel pathways that are going up into our brain that regulate whether or not we want to eat more of something or not.

有很多信息，这些所谓的平行通路正在进入我们的大脑，调节我们是否想吃更多的东西。

And there are accelerators, things that make us want to eat more, like sugar and fats, because those are nutrient dense.

还有一些促进剂，让我们想吃更多的东西，比如糖和脂肪，因为它们营养丰富。

And they help, generally, at least in the short term, support the survival of animals.

一般来说，至少在短期内，它们有助于支持动物的生存。

But also amino acids.

还有氨基酸。

And this is very important.

这非常重要。

There are a lot of data, but much of what comes from the data on what people eat and how much they eat is from a subconscious detection of how many amino acids and what the array, meaning the constellation of amino acids, is in a given food.

有很多数据，但大部分关于人们吃什么和吃多少的数据来自于潜意识检测给定食物中含有多少氨基酸以及氨基酸序列。

And it's fair to say that the sum total of these studies point in a direction where people will basically eat not until their stomach is full, but until the brain perceives that they have adequate intake of amino acids.

公平地说，这些研究的总和表明，人们基本上不会吃饱，而是直到大脑认为他们摄入了足够的氨基酸。

Its amino acids, of course, are important because they are the building blocks of, sure, muscle and the other things in our body that need repair.

当然，它的氨基酸很重要，因为它们当然是肌肉和我们体内其他需要修复的东西的组成部分。

But what most people don't realize is that amino acids are what the neurochemicals in the brain are made from.

但大多数人没有意识到，大脑中的神经化学物质是由氨基酸制成的。

Now, this is vitally important.

现在，这一点至关重要。

OK, so we've heard dopamine is this molecule that makes you feel good.

好的，我们听说多巴胺是一种让你感觉良好的分子。

Dopamine release is caused by surprise, excitement, events that you're looking forward to and that turn out well.

多巴胺的释放是由惊喜、兴奋、你期待的并且结果良好的事件引起的。

It is inhibited by events you're looking forward to that don't work out.

它会被你期待但没有成功的事件所抑制。

It's called reward-prediction-error.

这就是所谓的奖励-预测-错误。

Your expectation of something releases dopamine and the actual event releases dopamine.

你对某事的期望会释放多巴胺，而实际事件会释放多巴胺。

And if the event-related dopamine does not exceed the expectation or at least match it, there's a much higher tendency that you won't pursue that thing again.

如果与事件相关的多巴胺没有超出预期或至少符合预期，那么您就更有可能不再追求那件事。

Dopamine is what's going to lead us to want to eat more of something, or to not want more of something, because dopamine really is about craving.

多巴胺会导致我们想要吃更多的东西，或者不想吃更多的东西，因为多巴胺确实与渴望有关。

It's about motivation, and it's about desire.

这与动机有关，也与欲望有关。

And as I mentioned, these amino acid sensors in our gut are detecting how many amino acids, but they're also detecting which amino acids.

正如我所提到的，我们肠道中的这些氨基酸传感器不仅可以检测氨基酸的数量，还可以检测哪些氨基酸。

And there's a particular amino acid called l-tyrosine, which comes from food.

有一种特殊的氨基酸，称为 L-酪氨酸，来自食物。

It is in meats, it is in nuts.

它存在于肉类中，也存在于坚果中。

It is also in some plant based foods.

它也存在于一些植物性食品中。

L-tyrosine is the precursor to a couple other molecules like l-dopa, et cetera, that make dopamine.

L-酪氨酸是左旋多巴等其他一些分子的前体，这些分子可以产生多巴胺。

However, the dopamine neurons that give rise to these feelings of good or wanting more or desire and motivation, those reside in the brain.

然而，产生这些美好感觉或想要更多或欲望和动机的多巴胺神经元存在于大脑中。

So we don't want to get too confused.

所以我们不想太混乱。

We want to respect and honor the power of the gut and this vagal pathway.

我们想要尊重和尊重肠道和迷走神经通路的力量。

But it's really neurons within your brain that drive the pursuit and decision making.

但真正驱动追求和决策的是大脑中的神经元。

So what does this mean?

那么这意味着什么呢？

Well, some people make too little dopamine.

嗯，有些人产生的多巴胺太少。

Some people make so little dopamine that they need prescription dopamine.

有些人产生的多巴胺很少，因此需要处方多巴胺。

They need l-dopa.

他们需要左旋多巴。

People with Parkinson's take l-dopa and other compounds to increase dopamine.

帕金森氏症患者服用左旋多巴和其他化合物来增加多巴胺。

Because Parkinson's is associated with deficits in movement.

因为帕金森病与运动缺陷有关。

Parkinson's is a depression.

帕金森病是一种抑郁症。

It's a blunting of motivation and mood and affect.

这是动力、情绪和情感的减弱。

And it's a tremor.

而且是颤抖。

And then, eventually, in severe conditions, it's challenges in speaking and walking.

最终，在恶劣的条件下，说话和行走都会受到挑战。

So some famous examples would be, you know, Muhammad Ali, Michael J.

一些著名的例子是穆罕默德·阿里 (Muhammad Ali)、迈克尔·J·阿里 (Michael J.

Fox, the great boxing trainer, Freddie Roach.

福克斯，伟大的拳击教练弗雷迪·罗奇。

These people have Parkinson's and they, at least later in their life, had challenges speaking.

这些人患有帕金森氏症，他们至少在以后的生活中，在说话方面遇到了困难。

Now some people immediately ask, well, should I supplement l-tyrosine?

现在有人马上问，那我该补充L-酪氨酸吗？

It does increase kind of mood and elevation and alertness.

它确实增加了情绪、高度和警觉性。

It is over-the-counter.

它是非处方药。

You have to check with your doctor-- I am not responsible for your health care, and I'm not a doctor-- whether or not it's safe for you.

您必须咨询您的医生——我不对您的医疗保健负责，我也不是医生——这对您是否安全。

People with pre-existing hyperdopaminergic conditions like mania should probably not take l-tyrosine.

患有躁狂症等多巴胺能亢进疾病的人可能不应该服用 L-酪氨酸。

The other thing about taking l-tyrosine is there is a crash.

服用 L-酪氨酸的另一件事是会发生崩溃。

It's not a massive crash if you take it at appropriate doses and it's right for you.

如果您服用适当的剂量并且适合您，那么这不会造成严重的崩溃。

But it can produce a crash and a lethargy and a kind of brain fog after the next day or so.

但它会在第二天左右产生崩溃、昏睡和一种脑雾。

And so l-tyrosine, however, can be ingested through foods or through supplementation to increase dopamine levels.

然而，L-酪氨酸可以通过食物或补充剂摄入，以增加多巴胺水平。

That's well known.

这是众所周知的。

Taking chronically, however, it can disrupt those dopamine pathways.

然而，长期服用它会破坏这些多巴胺通路。

Let's just kind of take stock of where we're at.

让我们来评估一下我们现在的处境。

We have a brain-body connection.

我们有大脑与身体的联系。

There are many of them, but one of the main ones is the vagus nerve.

它们有很多，但主要的神经之一是迷走神经。

The vagus collects information about a lot of things, breathing, heart rate, stuff that's happening in the gut, et cetera.

迷走神经收集很多信息，例如呼吸、心率、肠道中发生的事情等等。

And gut, by the way, includes the stomach and the intestines.

顺便说一句，肠道包括胃和肠。

Sends that information up to the brain.

将该信息发送到大脑。

The brain is using that information to decide one of two things, move toward something or move away.

大脑正在利用这些信息来决定两件事中的一件事：走向某件事或离开。

It can also pause, but essentially pausing is not moving toward.

它也可以暂停，但本质上暂停并不是前进。

So that's the dopamine pathway.

这就是多巴胺途径。

And foods rich in l-tyrosine generally give us an elevated mood and make us want to do more of whatever it is that we happen to be doing, as well as other things.

富含左旋酪氨酸的食物通常会让我们心情愉悦，让我们想做更多我们正在做的事情以及其他事情。

Motivation generalizes to other things.

动机可以推广到其他事物。

It's not unique to just ingesting foods.

这不仅仅是摄入食物。

But foods that give us a big pulse of dopamine will make us crave more of that food.

但能给我们大量多巴胺的食物会让我们渴望更多的食物。

It will make us crave more of the activity that led to the ingestion of that food.

它会让我们渴望更多导致摄入该食物的活动。

And as I mentioned earlier, a lot of that is happening at a subconscious level that you're not even aware of.

正如我之前提到的，很多事情都发生在你甚至没有意识到的潜意识层面。

So the other neuromodulator that's really interesting in the context of the vagus is serotonin.

因此，在迷走神经方面真正有趣的另一种神经调节剂是血清素。

Serotonin, just to remind you, is a neuromodulator.

提醒您一下，血清素是一种神经调节剂。

Therefore, it creates a bias in which neural circuits, which neurons in the brain and body are going to be active.

因此，它会产生一种偏见，即大脑和身体中的神经元将处于活跃状态。

And it makes it less likely that other ones are going to be active.

这使得其他人不太可能活跃。

And serotonin, when it's elevated, tends to make us feel really comfortable and kind of blissed out wherever we are.

当血清素升高时，无论我们身在何处，都会让我们感到非常舒适和幸福。

And that contrast with dopamine and epinephrine, which mainly put us in pursuit of things.

这与多巴胺和肾上腺素形成鲜明对比，后者主要让我们追求事物。

Motivation is pursuit.

动力就是追求。

The conversation around the brain, body, relationship and mood and serotonin for many years was, well, you eat a big meal.

多年来围绕大脑、身体、关系、情绪和血清素的讨论是，好吧，你吃了一顿大餐。

The gut is distended.

肠道膨胀。

You've got all the nutrients you need, you rest and digest and serotonin is released.

您已经获得了所需的所有营养，您可以休息和消化，并释放血清素。

That's sort of true, but there's a lot more going on.

这确实是事实，但还有更多事情发生。

And a lot more that's interesting and actionable that's going on.

还有更多有趣且可操作的事情正在发生。

First of all, some of you, but perhaps not all, have heard that more than 90% of the serotonin that we make is in our gut.

首先，你们中的一些人（但也许不是所有人）听说过，我们产生的 90% 以上的血清素是在肠道中产生的。

And indeed, we have a lot of serotonin in our gut.

事实上，我们的肠道里含有大量的血清素。

But here's the deal most of the serotonin that impacts our mood and our mental state is not in our gut.

但事实是，影响我们情绪和精神状态的大部分血清素并不在我们的肠道中。

Most of it is in the neurons of the brain in an area called the raphe nucleus of the brain.

大部分位于大脑中缝核区域的神经元中。

There are a few other locations, too.

还有其他一些地点。

You can't have a discussion about serotonin without having a discussion about antidepressants, because during the late '80s and early '90s, there was this explosion in the number of prescription drugs that were released.

讨论血清素就不能不讨论抗抑郁药，因为在 80 年代末和 90 年代初，处方药的数量出现爆炸式增长。

The first one and most famous one is Prozac, Zoloft, and Paxil, a number of other ones that are so-called SSRI, selective serotonin reuptake inhibitors.

第一个也是最著名的一个是百忧解（Prozac）、左洛复（Zoloft）和帕罗西汀（Paxil），还有许多其他药物，它们都是所谓的 SSRI（选择性血清素再摄取抑制剂）。

Basically, those drugs work by preventing the gobbling up of serotonin, or reuptake of serotonin, into neurons after it's been released.

基本上，这些药物的作用是防止血清素被释放后被神经元吞噬或重新摄取。

Which leads to more serotonin overall, which means to elevated serotonin.

这会导致血清素总体增加，这意味着血清素升高。

And indeed, those drugs were and can be very useful for certain people to feel better in cases of depression, and some other clinical disorders as well.

事实上，这些药物对于某些患有抑郁症和其他一些临床疾病的人来说非常有用，并且可以让他们感觉更好。

Not everyone responds well to them, as I'm sure you've all heard.

并不是每个人都对它们反应良好，我相信你们都听说过。

And their side effect profile has effects like blunting affect.

它们的副作用具有钝化影响等效果。

It can make people feel kind of flat, kind of meh.

它可以让人感觉有点平淡、有点无聊。

Many people adjust their serotonin by just eating more food.

许多人通过多吃食物来调节血清素。

And carbohydrate-rich foods will increase serotonin.

富含碳水化合物的食物会增加血清素。

I eat a relatively high protein and moderate fat, zero-carb or low-carb meal at lunch and in the afternoon to stay alert.

我在午餐和下午吃相对较高的蛋白质和适量的脂肪、零碳水化合物或低碳水化合物的食物，以保持警觉。

Because those foods tend to favor dopamine production, acetylcholine production, epinephrine production, and alertness.

因为这些食物往往有利于多巴胺、乙酰胆碱、肾上腺素和警觉性的产生。

My mood is generally pretty good most of the time.

大部分时间我的心情总体来说都很好。

And then as evening comes around and I'm concerned about sleep and a good night's sleep-- not concerned in an anxious way, but I want to get a good night's sleep-- I will ingest foods that promote serotonin release because they contain a lot of tryptophan.

然后到了晚上，我关心睡眠和睡个好觉——不是以焦虑的方式关心，但我想睡个好觉——我会摄入促进血清素释放的食物，因为它们含有大量色氨酸。

So as you're seeing, this isn't really a discussion about nutrition, per se.

正如您所看到的，这本身并不是一个关于营养的讨论。

This is a discussion about food which contains amino acids.

这是关于含有氨基酸的食物的讨论。

Amino acids being the precursors to neuromodulators.

氨基酸是神经调节剂的前体。

And neuromodulators, having a profound effect on your overall state of alertness or calmness, happiness, sadness, and well-being.

以及神经调节剂，对您的警觉或平静、幸福、悲伤和幸福的整体状态产生深远的影响。

So now you understand the relationship, I hope, between foods and dopamine, foods and serotonin.

我希望现在您了解食物与多巴胺、食物与血清素之间的关系。

And that they're both being communicated to the brain via the vagus.

它们都通过迷走神经传达到大脑。

So let's talk a little bit more about things that we ingest in our body and then allow our body to inform our brain to shift our mood.

因此，让我们多谈谈我们身体摄入的东西，然后让我们的身体通知我们的大脑来改变我们的情绪。

But I don't think most people know this simple fact.

但我认为大多数人都不知道这个简单的事实。

Which is that the omega-3 to omega-6 fatty acid ratio has a profound effect on depression.

也就是说，omega-3 与 omega-6 脂肪酸的比例对抑郁症有深远的影响。

First of all, in an experiment done in animals, they found there's a model of learned helplessness in animals.

首先，在动物实验中，他们发现动物存在习得性无助模型。

It's not very kind to the animals, but they put rats or mice in a jar.

这对动物不太友善，但他们把老鼠放在罐子里。

They let them swim.

他们让他们游泳。

And they'll swim, swim, swim to try and save their life.

他们会游、游、游来尝试拯救自己的生命。

And eventually they give up.

最终他们放弃了。

It's a learned helplessness.

这是一种习得性无助。

They don't let them drown.

他们不让他们淹死。

They take them out.

他们把它们拿出来。

Adjusting the omega-3 and omega-6 ratio so that the omega-3s are higher led to less learned helplessness, meaning these animals would swim longer.

调整 omega-3 和 omega-6 的比例，使 omega-3 含量更高，可以减少习得性无助，这意味着这些动物会游得更久。

But that same study was essentially done in humans.

但同样的研究基本上是在人类身上进行的。

What they did is they took people who were clinically depressed, major depression-- major depression is severe maladaptive state, meaning it inhibits job, relationships, appetite, all sorts of negative health effects-- and they did a comparison of 1,000 milligrams a day of EPA.

他们所做的是，他们对患有临床抑郁症、重度抑郁症的人进行了比较——重度抑郁症是一种严重的适应不良状态，这意味着它会抑制工作、人际关系、食欲，对健康产生各种负面影响——他们对每天服用 1,000 毫克的 EPA 进行了比较。

So EPA is one of the elements that contains high levels of omega-3s that's in things like fish oil.

因此，EPA 是鱼油等富含 omega-3 的元素之一。

But it wasn't 1,000 milligrams of fish oil, it was 1,000 milligrams of EPA.

但它不是 1,000 毫克鱼油，而是 1,000 毫克 EPA。

Compared that to 20 milligrams of fluoxetine, which is Prozac.

与 20 毫克氟西汀（百忧解）相比。

They found that they were equally effective in reducing depressive symptoms.

他们发现它们在减轻抑郁症状方面同样有效。

And what was really interesting, in addition to that, is that the combination of 1,000 milligrams of EPA and fluoxetine had a synergistic effect in lowering depressive symptoms.

除此之外，真正有趣的是，1000 毫克 EPA 和氟西汀的组合在降低抑郁症状方面具有协同作用。

And now there are lots of studies.

现在有很多研究。

If you go into PubMed and you were to put EPA or fish oil and depression, you would find that there were a number of really impressive results showing that it's at least as effective as certain SSRIs, antidepressants, at these dosages.

如果你进入 PubMed 并使用 EPA 或鱼油治疗抑郁症，你会发现有许多令人印象深刻的结果表明，在这些剂量下，它至少与某些 SSRIs 抗抑郁药一样有效。

And it can amplify or improve the effect of low dosages of some of these SSRIs.

它可以增强或改善某些 SSRI 低剂量的效果。

You can discuss it with your doctor and family and make the choices that are right for you.

您可以与您的医生和家人讨论并做出适合您的选择。

Now, of course, I really want to emphasize something, which is that no one compound or nutrient or supplement or drug-- or behavior, for that matter-- is going to be all, end all of shifting out of depression, or improving one's mood or improving sleep.

当然，现在我真的想强调一件事，那就是没有任何一种化合物、营养素、补充剂或药物——或就此而言的行为——能够完全摆脱抑郁、改善情绪或改善睡眠。

You cannot expect to take a compound, regardless of source or potency, and have it completely shift your experience of life without having to continue to engage in the proper behaviors.

您不能指望服用一种化合物，无论其来源或效力如何，并使其完全改变您的生活体验，而无需继续采取正确的行为。

All the things we know.

所有我们知道的事情。

Proper sleep, exercise, social connection, food, et cetera.

适当的睡眠、锻炼、社交、食物等等。

So now let's turn to another aspect of the gut brain relationship that will surprise you.

现在让我们转向肠道与大脑关系的另一个方面，这会让您感到惊讶。

In some cases, might shock you.

在某些情况下，可能会让您感到震惊。

And that has some really cool and actionable biology.

这有一些非常酷且可操作的生物学原理。

And that's the gut microbiome, probiotics and prebiotics.

这就是肠道微生物组、益生菌和益生元。

So what's the deal with the gut microbiome and the gut-brain axis?

那么肠道微生物组和肠脑轴有什么关系呢？

Today, we've actually been talking a lot already about the gut brain axis that has nothing to do with microbiomes.

今天，我们实际上已经讨论了很多与微生物组无关的肠脑轴。

We've been talking about this vagus nerve that connects-- providing sensory information from the body to the brain.

我们一直在谈论这种连接的迷走神经——提供从身体到大脑的感觉信息。

And then the brain also sends, in the same nerve, motor information to control the motility, the gut, the heart rate, how fast we breathe, and deployment of immune stuff.

然后大脑还在同一神经中发送运动信息来控制运动、肠道、心率、呼吸速度以及免疫物质的部署。

But oftentimes when we hear about the gut-brain axis these days, it's a discussion about the gut microbiome.

但现在，当我们听到肠脑轴时，常常是在讨论肠道微生物组。

I'm very happy there's so much discussion about the gut microbiome.

我很高兴有这么多关于肠道微生物组的讨论。

I am somewhat dismayed and concerned that most of what I hear out there is either false or partially false.

我有些沮丧和担心，因为我听到的大部分内容要么是错误的，要么是部分错误的。

So we're going to clear up some of the misconceptions, first, by understanding the biology.

因此，我们首先要通过了解生物学来消除一些误解。

And then we're going to talk about some of the actionable items.

然后我们将讨论一些可操作的项目。

It is true that we have a lot of these little microorganisms living in our gut.

确实，我们的肠道里生活着很多这样的小微生物。

They're not there because they want to help us.

他们不在那里是因为他们想帮助我们。

They don't have brains.

他们没有大脑。

They are adaptive, however.

然而，它们具有适应性。

They try and find and create environments that make it easier for them to proliferate.

他们尝试寻找和创造使他们更容易繁殖的环境。

So they don't care about you and me, but they are perfectly willing to exploit you and me in order to make more of themselves.

所以他们并不关心你和我，但他们完全愿意利用你和我来让自己变得更好。

The microbiota that live in us vary along the length of our digestive tract.

我们体内的微生物群沿着消化道的长度而变化。

So we are one long tube for digestion.

所以我们是一根消化的长管。

And inside of that tube is a mucosal lining.

该管的内部是粘膜内层。

And the conditions of that mucosal lining set a number of different things.

粘膜内层的条件决定了许多不同的事情。

It sets the rate of our digestion and the quality of our digestion.

它决定了我们的消化速度和消化质量。

It sets, for instance, our immune system.

例如，它可以调节我们的免疫系统。

We're ingesting things all the time.

我们一直在摄取东西。

Think about air, bacteria, viruses, they're making their way into our gut.

想想空气、细菌、病毒，它们正在进入我们的肠道。

And some of those bacteria live in the gut.

其中一些细菌生活在肠道中。

And some of those bacteria bias the mucosal lining in the gut, stomach and intestines, to be more acidic or more basic so that they can make more of themselves.

其中一些细菌使肠道、胃和肠的粘膜内层偏向酸性或碱性，以便它们能够产生更多的物质。

So they can replicate.

所以他们可以复制。

Now, some of those mucosal linings that they promote make us feel better.

现在，它们促进的一些粘膜内层让我们感觉更好。

They make us feel more alert.

它们让我们感觉更加警觉。

They bolster our immune system.

它们增强我们的免疫系统。

And others make us feel worse.

而其他的则让我们感觉更糟。

So first rule, the microbiome isn't good or bad.

所以第一条规则是，微生物组没有好坏之分。

Some of these little bugs that live in us do bad things to us.

生活在我们体内的一些小虫子会对我们造成不好的影响。

They make us feel worse.

它们让我们感觉更糟。

They lower our immunity.

它们会降低我们的免疫力。

They affect us in negative ways.

它们以负面的方式影响我们。

Some of them make us feel better.

其中一些让我们感觉更好。

And they do that mainly by changing the conditions of our gut environment.

他们主要通过改变我们肠道环境的条件来做到这一点。

In addition to that, they do impact the neurotransmitters and the neurons that live in the gut, and that signal up to the brain to impact things like dopamine and serotonin that we've been talking about previously.

除此之外，它们确实会影响肠道中的神经递质和神经元，并向大脑发出信号，影响我们之前讨论过的多巴胺和血清素等物质。

So there's a vast world now devoted to trying to understand what sources of food, what kinds of foods are good or not good for the gut microbiome?

因此，现在全世界都在致力于了解哪些食物来源、哪些种类的食物对肠道微生物群有益或有害？

Here's a few things that I think you might find surprising.

我认为以下一些事情可能会让您感到惊讶。

First of all, supporting a healthy gut microbiome is good for mood, great for digestion, and great for immune system function.

首先，支持健康的肠道微生物组有利于情绪、消化和免疫系统功能。

However, that does not mean maxing out or taking the most probiotic and prebiotic that you can possibly manage.

然而，这并不意味着最大限度地使用或服用您可以管理的最多的益生菌和益生元。

As I mentioned many times before, I do believe in probiotics, I take probiotics.

正如我之前多次提到的，我确实相信益生菌，我服用益生菌。

But there are studies that show that if you take lots and lots of certain probiotics, like lactobacillus, and you really ramp up the levels more, it is not a case of more is better.

但有研究表明，如果您服用大量特定的益生菌（例如乳酸菌），并且您的益生菌水平确实提高得更多，那么并不是越多越好。

There are things like brain fog that can come from that.

诸如脑雾之类的东西可能就是由此产生的。

Brain fog is just this inability to focus.

脑雾就是无法集中注意力。

People feel really not well, generally.

一般来说，人们感觉真的不太好。

Some of those studies are a little bit controversial, but I think it's fair to say that if people really increase the amount of probiotic that they're taking beyond a certain amount, then they start feeling foggy in the mind.

其中一些研究有点争议，但我认为可以公平地说，如果人们真的将益生菌的服用量增加到超过一定量，那么他们就会开始感到头脑模糊。

The ingestion of fermented foods is one of the best ways to support healthy levels of gut microbiota without exceeding the threshold that would cause things like brain fog.

摄入发酵食品是支持肠道微生物群健康水平而不超过导致脑雾等问题的阈值的最佳方法之一。

So much so that some people report that when they start eating small bits, because it doesn't require a lot of fermented foods, that their overall mood is better.

以至于有些人报告说，当他们开始吃少量的食物时，因为不需要大量的发酵食物，他们的整体情绪会更好。

Not unlike the effects of EPA, although I don't think it's been looked at directly in the context of clinical depression yet.

与 EPA 的作用没有什么不同，尽管我认为还没有在临床抑郁症的背景下直接研究它。

There are some things that you can do to really damage your gut microbiome.

您可以采取一些措施来真正损害肠道微生物组。

And this is where there's a huge misconception that I want to clear up.

这就是我想要澄清的一个巨大的误解。

There was a study that showed that artificial sweeteners, but a particular artificial sweetener, which was saccharin, can disrupt the gut microbiome in ways that is detrimental to a number of different health markers.

一项研究表明，人工甜味剂，但一种特殊的人工甜味剂，即糖精，会破坏肠道微生物组，从而对许多不同的健康指标有害。

Increasing inflammatory cytokines and all the other bad things that happen when the gut microbiome is thrown off kilter.

当肠道微生物组失衡时，炎症细胞因子的增加以及所有其他不好的事情都会发生。

Saccharin is not the most typical artificial sweetener that's used.

糖精并不是最常用的人造甜味剂。

The most typical sweetener.

最典型的甜味剂。

Artificial sweeteners that are used are things like aspartame, so-called NutraSweet, or sucralose, or these days, stevia.

使用的人工甜味剂包括阿斯巴甜（所谓的 NutraSweet）、三氯蔗糖，或者现在的甜叶菊。

To my knowledge, the negative effects of artificial sweeteners on the gut microbiome were restricted to saccharin.

据我所知，人工甜味剂对肠道微生物组的负面影响仅限于糖精。

So what happens is certain artificial sweeteners, in particular saccharin, disrupt the microbiome and make the environment within the gut, that mucosal lining, more favorable to bacteria microbiota that are not good for the organism.

因此，某些人造甜味剂，特别是糖精，会破坏微生物组，使肠道内的环境（即粘膜内层）更有利于对有机体不利的细菌微生物群。

This is an important distinction.

这是一个重要的区别。

It's not just that a language thing where people say, oh, it kills the microbiome.

这不仅仅是一种语言问题，人们会说，哦，它会杀死微生物组。

It doesn't kill the microbiome.

它不会杀死微生物组。

It shifts the microbiome.

它改变了微生物组。

And shifts in the microbiome can be good or they can be bad.

微生物组的变化可能是好事，也可能是坏事。

And that takes us to another topic that's a bit of a hot button topic, but I'm willing to go there because I think it deserves conversation.

这就把我们带到了另一个话题，这是一个有点热门的话题，但我愿意去那里，因为我认为它值得讨论。

Which is nowadays, there are many examples out there where people have switched from a kind of standard diet, or even a vegetarian diet, or vegan diet to a keto diet.

如今，有很多例子表明人们从一种标准饮食，甚至是素食饮食，或纯素食饮食转向酮饮食。

Now, keto doesn't necessarily have to mean the ingestion of meats, but it can.

现在，酮不一定意味着摄入肉类，但它可以。

And they experience positive effects for themselves.

他们也为自己带来了积极的影响。

But the ketogenic diet is interesting because when one shifts to the ketogenic diet, there is a shift in the gut microbiome, and some people end up feeling better, some people end up feeling worse.

但生酮饮食很有趣，因为当一个人转向生酮饮食时，肠道微生物群就会发生变化，有些人最终感觉更好，有些人最终感觉更糟。

Likewise, some people go from ingesting animal products, including meat, or they're vegetarian and they go to vegan, and they experience positive shifts in mood and affect.

同样，有些人从摄入动物产品（包括肉类）开始，或者他们是素食主义者，然后转向纯素食，他们的情绪和情感会经历积极的转变。

So the point of all this is that when I say, you have to find what's right for you, that's not a throwaway statement.

所以这一切的重点是，当我说，你必须找到适合你的东西时，这不是一个一次性的说法。

Some people's microbiome and the mucosal lining of their, of their throat, of their gut, of their nose, everything is improved by diets that are heavily meat-based and don't have many plants.

有些人的微生物组以及喉咙、肠道、鼻子的粘膜内壁，一切都通过以肉类为主且不含太多植物的饮食而得到改善。

Other people do much better on a plant-based diet without many meat products or animal products.

其他人以植物性饮食为主，不含大量肉类产品或动物产品，效果要好得多。

It's highly individual.

这是高度个性化的。

And this probably has roots in genetic makeup.

这可能源于基因构成。

This probably has roots in what people were raised on.

这可能源于人们的成长环境。

Because remember, the nervous system, of course, is set up by your genes, your genetic program.

因为请记住，神经系统当然是由你的基因、你的遗传程序建立的。

But your nervous system adapts early in life to your conditions.

但你的神经系统在生命早期就会适应你的情况。

That's what it's for.

这就是它的用途。

The reason you have a nervous system is to move your body appropriately towards things that are good for you, and away from things that are not.

你拥有神经系统的原因是让你的身体适当地转向对你有益的事物，远离那些对你不利的事物。

But also it was designed to adapt so that, yes, indeed, some people may like certain foods and react to certain foods better than others because of the way that their nervous system was wired.

但它的设计也是为了适应，是的，确实，有些人可能会因为他们的神经系统的连接方式而喜欢某些食物，并且对某些食物的反应比其他人更好。

This enteric, as it's called, nervous system that lines the gut, it communicates with the brain.

这种肠道神经系统排列在肠道内，与大脑进行交流。

So most of what I've talked about today is a black and white.

所以我今天谈论的大部分内容都是非黑即白的。

These are things that are present in all of us.

这些是我们所有人身上都存在的东西。

The sugar sensing neurons of the gut, the way the vagus is wired.

肠道的糖感应神经元，迷走神经的连接方式。

The fact that omega-3, omega-6s tend to improve-- the ratios tend to impact mood with high omega-3 and omega-6 ratios improving mood.

事实上，omega-3、omega-6 的比例往往会改善情绪，而高 omega-3 和 omega-6 的比例会改善情绪。

We talked about all sorts of things in the gut-brain and body-brain axis.

我们讨论了肠道-大脑和身体-大脑轴中的各种事情。

But when it comes to the microbiome, the key thing is that we all have a microbiome.

但说到微生物组，关键是我们都有一个微生物组。

You want a microbiome.

你想要一个微生物组。

But you want to promote the microbiome that is right for you.

但您想要促进适合您的微生物组。

And that can be shifted and steered by ingesting certain categories of foods and not others.

这可以通过摄入某些类别的食物而不是其他食物来改变和控制。

It's very clear that these fermented foods support the microbiome.

很明显，这些发酵食品支持微生物组。

That we should be ingesting at least two servings per day, which is quite a lot.

我们每天应该至少摄入两份，这是相当多的。

That supplementation at low levels can be good.

低水平的补充可能是好的。

Supplementation at high levels can create this brain fog.

高水平的补充会产生这种脑雾。

Even though some people say that result is controversial, I've experienced this myself, and the data looked, to me, pretty darn solid.

尽管有些人说这个结果有争议，但我自己也经历过这一点，而且在我看来，这些数据非常可靠。

So that's one thing to think about as well.

所以这也是需要考虑的一件事。

And the other thing about the gut microbiome is that it's highly contextual based on other things that you're doing.

关于肠道微生物组的另一件事是，它与您正在做的其他事情高度相关。

So even things like exercise and social well-being and connection, those things are also impacting the gut microbiome.

因此，即使是锻炼、社交福祉和联系等因素，这些因素也会影响肠道微生物组。

So find the diet that's right for you and that works for you in the context of the other ethical and lifestyle choices that are important to you.

因此，在对您重要的其他道德和生活方式选择的背景下，找到适合您并且对您有效的饮食。

That's my advice.

这是我的建议。

So as we round up, I want to share some results with you that, without question, will impact the way that you respond to food, mentally and even physically.

因此，当我们总结时，我想与您分享一些结果，毫无疑问，这些结果将影响您对食物的反应方式，无论是精神上还是身体上。

I have a colleague at Stanford, Alia Crum, who's done some remarkable experiments on mindset.

我在斯坦福大学有一位同事阿莉亚·克拉姆 (Alia Crum)，她在心态方面做了一些出色的实验。

Two that are particularly interesting to me I want to share with you now, because they really emphasize how our beliefs can really impact the way that our brain and body work together.

我现在想与大家分享其中两个对我来说特别有趣的内容，因为它们确实强调了我们的信念如何真正影响我们的大脑和身体协同工作的方式。

I think the most famous of these is an experiment they did where they had two groups of individuals.

我认为其中最著名的是他们所做的一个实验，其中有两组人。

They were each given a milkshake.

他们每人得到一杯奶昔。

And they had some factors measured from their blood by an IV while they ingested the milkshake, and then afterwards as well.

他们在喝奶昔时以及之后也通过静脉注射从血液中测量了一些因素。

And one of the factors that they were looking at was something called ghrelin, G-H-R-E-L-I-N.

他们正在研究的因素之一是一种叫做胃饥饿素（ghrelin）的东西，G-H-R-E-L-I-N。

Ghrelin is a peptide that increases with hunger.

生长素释放肽是一种随着饥饿而增加的肽。

So the longer you haven't eaten, the ghrelin goes up.

所以你没吃东西的时间越长，胃饥饿素就会上升。

One group got a shake that they were told was a low-calorie, healthy shake.

一组人喝了一杯奶昔，并被告知这是一种低热量、健康的奶昔。

The other group got a milkshake that they were told was the very decadent high-calorie shake.

另一组得到了一杯奶昔，他们被告知这是一种非常颓废的高热量奶昔。

And what they found was that the high-calorie shake had a much more robust effect on blunting ghrelin and reducing ghrelin.

他们发现，高热量奶昔对减弱生长素释放肽和减少生长素释放肽具有更强大的作用。

But the interesting thing you probably guessed already is that it was the exact same shake given to both groups.

但有趣的是，您可能已经猜到了，两组人的奶昔完全相同。

And this speaks to these so-called top-down mechanisms, or modulation of our physiology.

这涉及到这些所谓的自上而下的机制，或者说我们的生理机能的调节。

In a previous episode about pain, we talked about the effects of obsessive infatuation and love on pain responses and pain thresholds.

在之前关于疼痛的一集中，我们讨论了痴迷和爱对疼痛反应和疼痛阈值的影响。

This is yet another example where beliefs or subjective feelings can impact physiology at the level of the periphery, because ghrelin is released in the periphery in the body.

这是信念或主观感受可以影响外周生理学的另一个例子，因为生长素释放肽是在身体的外周释放的。

And so this is not just the placebo effect.

所以这不仅仅是安慰剂效应。

This is an incredible set of findings that illustrate the extent to which, whether or not we believe a food is going to be good for us or not good for us, these belief effects are not about lying to yourself.

这是一组令人难以置信的发现，它说明了无论我们是否相信某种食物对我们有益或有害，这些信念效应都与欺骗自己无关。

So in order for them to work, you have to be naive to the information.

因此，为了让它们发挥作用，你必须对信息保持天真的态度。

You can't simply lie to yourself and tell yourself what you want to believe.

你不能简单地欺骗自己并告诉自己你想相信什么。

And that's important.

这很重要。

But also important is that the mind and the body are in this fascinating interplay.

但同样重要的是，思想和身体处于这种迷人的相互作用中。

And today, we've talked mainly about how the body and things that we put inside this tube that runs from our mouth to the other end, to our rectum, basically, is impacting all these cells, these neurons, microbiota in there, mucosal lining, heart, lungs.

今天，我们主要讨论了身体和我们放入这个从我们的嘴到另一端，到我们的直肠的管子里的东西，基本上是如何影响所有这些细胞、这些神经元、里面的微生物群、粘膜内层、心脏、肺。

And how all that information is feeding up to the brain to impact how we feel up here.

以及所有这些信息如何输入大脑来影响我们在这里的感受。

But also how we feel up here is impacting how our body reacts at levels of very core physiology that you couldn't just tell yourself that this was going to work.

但我们在这里的感觉也影响着我们的身体在非常核心的生理水平上的反应，你不能只是告诉自己这会起作用。

But what you believe about certain substances, certain foods, certain nutrients does have a profound effect on the magnitude of their impact.

但你对某些物质、某些食物、某些营养素的看法确实会对它们的影响程度产生深远的影响。

And sometimes even the quality and direction of that impact.

有时甚至是影响的质量和方向。

So today's episode, we took a full journey into the brain-body relationship and discussed a lot of the mechanisms and the actionable items that you can approach if you want to explore this aspect of your biology and psychology further.

因此，今天的节目中，我们全面了解了大脑与身体的关系，并讨论了如果您想进一步探索生物学和心理学的这一方面，您可以采取的许多机制和可操作的项目。

Last, but certainly not least, I want to thank everybody for your time and attention today.

最后但同样重要的是，我要感谢大家今天的时间和关注。

And as always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。