Essentials: How Smell, Taste & Pheromones Shape Behavior

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。

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 going to talk about chemical sensing.

今天，我们要讨论的是化学传感。

We're going to talk about the sense of smell, our ability to detect odors in our environment.

我们将讨论嗅觉，即我们检测环境中气味的能力。

We're also going to talk about taste, our ability to detect chemicals and make sense of chemicals that are put in our mouth and into our digestive tract.

我们还将讨论味觉，即我们检测化学物质并理解进入我们口腔和消化道的化学物质的能力。

And we are going to talk about chemicals that are made by other human beings that powerfully modulate the way that we feel, our hormones, and our health.

我们将讨论由其他人类制造的化学物质，它们可以强有力地调节我们的感觉、荷尔蒙和健康。

Now, that last category are sometimes called pheromones.

现在，最后一类有时被称为信息素。

However, whether or not pheromones exist in humans is rather controversial.

然而，人类是否存在信息素却颇有争议。

There actually hasn't been a clear example of a true human pheromonal effect.

实际上还没有一个明确的例子来证明真正的人类信息素效应。

But what is absolutely clear, what is undeniable, is that there are chemicals that human beings make and release in things like tears, onto our skin, and sweat, and even breath, that powerfully modulate or control the biology of other individuals.

但绝对清楚、不可否认的是，人类制造并释放一些化学物质，比如眼泪、皮肤、汗水，甚至呼吸，这些化学物质可以强有力地调节或控制其他个体的生物学。

There are things floating around in the environment, which we call volatile chemicals.

环境中漂浮着一些物质，我们称之为挥发性化学物质。

So when you actually smell something, like let's say you smell a wonderfully smelling rose or cake, yes, you are inhaling the particles into your nose.

因此，当您真正闻到某种气味时，例如您闻到香味浓郁的玫瑰或蛋糕，是的，您正在将这些颗粒吸入鼻子。

There are literally little particles of those chemicals are going up into your nose and being detected by your brain.

实际上，这些化学物质的微小颗粒会进入您的鼻子并被您的大脑检测到。

Other ways of getting chemicals into our system is by putting them in our mouth, by literally taking foods and chewing them or sucking on them and breaking them down into their component parts, and that's one way that we sense chemicals with this thing, our tongue.

让化学物质进入我们系统的其他方法是将它们放入口中，通过真正地摄取食物并咀嚼它们或吮吸它们并将它们分解成其组成部分，这是我们用舌头这个东西感知化学物质的一种方式。

So these chemicals, we sometimes bring into our body, into our biology, through deliberate action.

因此，我们有时会通过有意的行为将这些化学物质带入我们的身体，进入我们的生物学。

We select a food, we chew that food, and we do it intentionally.

我们选择一种食物，咀嚼该食物，并且是有意识地这样做。

Sometimes they're coming into our body through non-deliberate action.

有时它们会通过无意的行为进入我们的身体。

We enter an environment and there's smoke, and we smell the smoke, and as a consequence, we take action.

我们进入一个有烟雾的环境，我们闻到烟雾的味道，因此我们采取行动。

Sometimes, however, other people are actively making chemicals with their body.

然而，有时其他人会积极地用自己的身体制造化学物质。

Typically, this would be with their breath, with their tears, or possibly, I want to underscore possibly, by making what are called pheromones, molecules that they release into the environment, typically through the breath, that enter our system through our nose, our eyes, or our mouth, that fundamentally change our biology.

通常，这会通过他们的呼吸、眼泪，或者可能，我想强调，通过制造所谓的信息素，他们通常通过呼吸释放到环境中的分子，通过我们的鼻子、眼睛或嘴巴进入我们的系统，从根本上改变我们的生物学。

I'll just give an example, which is a very salient and interesting one that was published about 10 years ago in the journal "Science", showing that humans, men in particular in this study, have a strong biological response and hormonal response to the tears of women.

我只举一个例子，这是一个非常突出和有趣的例子，大约10年前发表在《科学》杂志上，表明人类，特别是这项研究中的男性，对女性的眼泪有强烈的生物反应和荷尔蒙反应。

What they did is they had women, and in this case, it was only women, for whatever reason, cry, and they collected their tears.

他们所做的是他们有女人，而在这种情况下，只有女人，无论出于什么原因，哭泣，他们收集眼泪。

Then those tears were smelled by male subjects, or male subjects got what was essentially the control, which was the saline.

然后，男性受试者会闻到这些眼泪，或者男性受试者得到本质上是对照的东西，即盐水。

Men that smelled these tears that were evoked by sadness had a reduction in their testosterone levels that was significant.

闻到这些由悲伤引起的眼泪的男性的睾丸激素水平显着降低。

They also had a reduction in brain areas that were associated with sexual arousal.

他们与性唤起相关的大脑区域也减少了。

They actually recruited subjects that had a high propensity for crying at sad movies, which was not all women.

他们实际上招募了那些在观看悲伤电影时很容易哭泣的受试者，其中并不全是女性。

What they were really trying to do is just get tears that were authentically cried in response to sadness, as opposed to putting some irritant in the eye and collecting tears that were evoked by something else, like just having the eyes irritated.

他们真正想做的只是获得因悲伤而真正流下的眼泪，而不是在眼睛里放一些刺激物并收集由其他东西引起的眼泪，比如只是让眼睛受到刺激。

Nonetheless, what this study illustrates is that there are chemicals in tears that are evoking or changing the biology of other individuals.

尽管如此，这项研究表明，眼泪中的化学物质正在唤起或改变其他个体的生物学特征。

Now, I didn't select this study as an example because I want to focus on the effects of tears on hormones per se, although I do find the results really interesting.

现在，我没有选择这项研究作为例子，因为我想关注眼泪对激素本身的影响，尽管我确实发现结果非常有趣。

I chose it because I wanted to just emphasize or underscore the fact that chemicals that are made by other individuals are powerfully modulating our internal state, and that's something that most of us don't appreciate.

我选择它是因为我想强调或强调这样一个事实：其他人制造的化学物质正在强有力地调节我们的内部状态，而这是我们大多数人都不欣赏的。

I think most of us can appreciate the fact that if we smell something putrid, we tend to retract, or if we smell something delicious, we tend to lean into it.

我想我们大多数人都能意识到这样一个事实：如果我们闻到一些腐臭的东西，我们往往会退缩，或者如果我们闻到一些美味的东西，我们往往会倾向于它。

But there are all these ways in which chemicals are affecting our biology, and interpersonal communication using chemicals is not something that we hear that often about, but it's super interesting.

但是化学物质影响我们的生物学的方式有很多，并且使用化学物质进行人际交流并不是我们经常听到的，但它非常有趣。

So let's talk about smell and what smell is and how it works.

那么让我们来谈谈气味、什么是气味以及它是如何发挥作用的。

I'm going to make this very basic, but I am going to touch on some of the core elements of the neurobiology.

我将使其变得非常基础，但我将触及神经生物学的一些核心要素。

So here's how smell works.

这就是气味的工作原理。

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

正如你们许多人所知，我每天服用 AG1 已经超过 13 年了。

However, I've now found an even better vitamin mineral probiotic drink.

然而，我现在找到了一种更好的维生素矿物质益生菌饮料。

That new and better drink is The new and improved AG1, which just launched this month.

这种新的、更好的饮料就是本月刚刚推出的新的、改进的 AG1。

This next-gen formula from AG1 is a more advanced, clinically backed version of the product that I've been taking daily for years.

AG1 的新一代配方是我多年来每天服用的产品的更先进、经过临床支持的版本。

It includes new bioavailable nutrients and enhanced probiotics.

它包括新的生物可利用的营养素和增强的益生菌。

The next-gen formula is based on exciting new research on the effects of probiotics on the gut microbiome, and it now includes several specific clinically studied probiotic strains that have been shown to support both digestive health and immune system health, as well as to improve bowel regularity and to reduce bloating.

下一代配方基于关于益生菌对肠道微生物组影响的令人兴奋的新研究，它现在包括几种经过临床研究的特定益生菌菌株，这些菌株已被证明可以支持消化健康和免疫系统健康，以及改善肠道规律性和减少腹胀。

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

作为一个从事科学研究超过三十年、在健康和健身领域也同样长期从事的人，我一直在寻找最好的工具来改善我的心理健康、身体健康和表现。

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

早在 2012 年，我就发现并开始服用 AG1，那时我还没有播客，从那时起我就每天都服用它。

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

我发现它极大地改善了我健康的各个方面。

I just feel so much better when I take it, and I attribute my ability to consistently work long hours over all these years while also maintaining a full life, having tons of energy, sleeping well, not getting sick, et cetera, in large part to AG1.

当我服用它时，我感觉好多了，我将这些年来持续长时间工作的能力归功于AG1，同时还保持了充实的生活，精力充沛，睡眠质量好，不生病等等，这在很大程度上归功于AG1。

And of course, I do a lot of things.

当然，我做了很多事情。

I exercise, I eat right, et cetera, but with each passing year, and by the way, I'm turning 50 this September, I continue to feel better and better, and I attribute a lot of that to AG1.

我锻炼身体，正确饮食等等，但随着时间的推移，顺便说一句，今年九月我就满 50 岁了，我的感觉越来越好，我将这很大程度上归功于 AG1。

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

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

So I'm honored to have them as a sponsor of this podcast.

所以我很荣幸他们成为这个播客的赞助商。

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

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

Right now, AG1 is giving away an AG1 welcome kit with five free travel packs and a free bottle of vitamin D3 K2.

现在，AG1 正在赠送 AG1 欢迎套件，其中包含五个免费旅行包和一瓶免费维生素 D3 K2。

Again, go to drinkag1.com/huberman to claim the special welcome kit with five free travel packs and a free bottle of vitamin D3 K2.

请再次访问 Drinkag1.com/huberman 领取特别欢迎套装，其中包含 5 个免费旅行包和一瓶免费维生素 D3 K2。

Smell starts with sniffing.

嗅觉从嗅开始。

Now, that may come as no surprise, but no volatile chemicals can enter our nose unless we inhale them.

现在，这可能并不奇怪，但除非我们吸入，否则挥发性化学物质不会进入我们的鼻子。

If our nose is occluded or if we're actively exhaling, it's much more difficult for smells to enter our nose, which is why people cover their nose when something smells bad.

如果我们的鼻子被堵塞或者我们在主动呼气，气味就更难进入我们的鼻子，这就是为什么人们在闻到难闻的东西时会捂住鼻子。

Now, the way that these volatile odors come into the nose is interesting.

现在，这些挥发性气味进入鼻子的方式很有趣。

The nose has a mucosal lining, mucus, that is designed to trap things, to actually bring things in and get stuck there.

鼻子有一层粘膜，即粘液，其作用是捕获物体，将物体带入并卡在那里。

At the base of your brain, so you could actually imagine this, or if you wanted, you could touch the roof of your mouth, but right above the roof of your mouth, about two centimeters is your olfactory bulb.

在你大脑的底部，所以你实际上可以想象这一点，或者如果你愿意，你可以触摸你的上颚，但在你的上颚上方，大约两厘米是你的嗅球。

The olfactory bulb is a collection of neurons, and those neurons actually extend out of your skull, into your nose, into the mucosal lining.

嗅球是神经元的集合，这些神经元实际上从你的头骨延伸到你的鼻子，进入粘膜内层。

So what this means, in kind of a literal sense, is that you have neurons that extend their little dendrites and axoni-like things, their little processes, as we call them, out into the mucus, and they respond to different odorant compounds.

从字面意义上来说，这意味着神经元将它们的小树突和类似轴突的东西以及我们所说的小突起延伸到粘液中，并且它们对不同的气味化合物做出反应。

Now, the olfactory neurons also send a branch deeper into the brain, and they split off into three different paths.

现在，嗅觉神经元也向大脑深处发出一个分支，它们分成三个不同的路径。

So one path is for what we call innate odor responses.

因此，一种途径是我们所说的固有气味反应。

So you have some hardwired aspects to the way that you smell the world that were there from the day you were born and that will be there until the day you die.

因此，你嗅觉世界的方式有一些与生俱来的方面，这些方面从你出生的那天起就一直存在，直到你死的那一天。

These are the pathways and the neurons that respond to things like smoke, which, as you can imagine, there's a highly adaptive function to being able to detect burning things, because burning things generally means lack of safety or impending threat of some kind.

这些是对烟雾等物质做出反应的通路和神经元，正如你可以想象的那样，它们具有高度适应性的功能，能够检测到燃烧的东西，因为燃烧的东西通常意味着缺乏安全或某种迫在眉睫的威胁。

It calls for action, and indeed, these neurons project to a central area of the brain called the amygdala, which is often discussed in terms of fear, but it's really fear and threat detection.

它要求采取行动，事实上，这些神经元投射到大脑的一个称为杏仁核的中央区域，人们经常用恐惧来讨论这个区域，但它实际上是恐惧和威胁检测。

You also have neurons in your nose that respond to odorants or combinations of odorants that evoke a sense of desire and what we call appetitive behaviors, approach behaviors, that make you want to move toward something.

你的鼻子里也有神经元，它们会对气味或气味组合做出反应，从而唤起欲望感，以及我们所说的食欲行为、接近行为，使你想要走向某物。

So when you smell a delicious cookie or some dish that's really savory that you really like, that's because of these innate pathway, these pathways that require no learning whatsoever.

所以，当你闻到美味的饼干或一些你真正喜欢的美味佳肴时，那是因为这些天生的途径，这些途径不需要任何学习。

Now, some of the pathways from the nose, these olfactory neurons into the brain, are involved in learned associations with odors.

现在，从鼻子（这些嗅觉神经元）到大脑的一些通路参与了与气味的习得关联。

Many people have this experience that they can remember the smell of their grandmother's home or the smell of particular items baking or on the stove in a particular environment.

许多人都有这样的经历，他们可以记住祖母家的气味，或者在特定环境下烘烤或炉子上特定物品的气味。

Typically, these memories tend to be of a kind of nurturing sort, of feeling safe and protected.

通常，这些记忆往往是一种滋养性的、感觉安全和受到保护的记忆。

But one of the reasons why olfaction, smell, is so closely tied to memory is because olfaction is the most ancient sense that we have.

但嗅觉与记忆如此紧密联系的原因之一是因为嗅觉是我们拥有的最古老的感觉。

So we have pathway for innate responses and a pathway for learned responses.

因此，我们有先天反应的途径和后天反应的途径。

And then we have this other pathway, and in humans, it's a little bit controversial as to whether or not it sits truly separate from the standard olfactory system or whether or not it's its own system embedded in there, but that they call the accessory olfactory pathway.

然后我们还有另外一条通路，在人类中，关于它是否真正与标准嗅觉系统分开，或者是否有自己的系统嵌入其中，还存在一些争议，但他们称之为辅助嗅觉通路。

Accessory olfactory pathway is what, in other animals, is responsible for true pheromone effects.

在其他动物中，辅助嗅觉通路才是真正的信息素效应的原因。

For example, in rodents and in some primates, including mandrils, if you've ever seen a mandril, they have these big beak noses things.

例如，在啮齿动物和一些灵长类动物中，包括山魈，如果你见过山魈，它们有这些大喙鼻子的东西。

You may have seen them at the zoo.

你可能在动物园见过它们。

Look them up if you haven't seen them already, M-A-N-D-R-I-L-S, mandrils.

如果您还没有看过它们，请查找它们，M-A-N-D-R-I-L-S，心轴。

There are strong pheromone effects.

有很强的信息素效应。

Some of those include things like if you take a pregnant female rodent or mandril, you take away the father that created those fetuses or fetus, and you introduce the scent of the urine or the fur of a novel male, she will spontaneously abort or miscarry those fetuses.

其中一些包括，如果你带走一只怀孕的雌性啮齿动物或山魈，你带走了创造这些胎儿或胎儿的父亲，并且你引入了一个新的雄性的尿液或皮毛的气味，她会自发地流产或流产这些胎儿。

It's a very powerful effect.

这是一个非常强大的效果。

Another example of a pheromone effect is called the Vandenbergh effect, named after the person who discovered this effect, where you take a female of a given species that has not entered puberty, you expose her to the scent or the urine from a sexually competent, meaning post-pubertal male, and she spontaneously goes into puberty earlier.

信息素效应的另一个例子称为范登堡效应，以发现这种效应的人的名字命名，在这种效应中，你让特定物种的尚未进入青春期的雌性，让她接触有性能力的雄性（即青春期后雄性）的气味或尿液，她会自发地提前进入青春期。

So something about the scent triggers something through this accessory olfactory system, this is a true pheromonal effect, and creates ovulation, right, and menstruation, or in rodents, it's an estrous cycle, not a menstrual cycle.

因此，气味中的某些东西会通过辅助嗅觉系统触发某些东西，这是一种真正的信息素效应，并产生排卵和月经，或者在啮齿类动物中，这是一个动情周期，而不是月经周期。

So this is not to say that the exact same things happen in humans.

所以这并不是说完全相同的事情发生在人类身上。

In humans, as I mentioned earlier, there is chemical sensing between individuals that may be independent of the nose, but those are basically the three paths by which smells, odors impact us.

正如我之前提到的，在人类中，个体之间存在可能独立于鼻子的化学感应，但这些基本上是气味影响我们的三种途径。

So I want to talk about the act of smelling, and if you are not somebody who's very interested in smell, but you are somebody who's interested in making your brain work better, learning faster, remembering more things, this next little segment is for you because it turns out that how you smell, meaning the act of smelling, not how good or bad you smell, but the act of smelling, sniffing, and inhalation powerfully impacts how your brain functions and what you can learn and what you can't learn.

所以我想谈谈嗅觉的行为，如果你不是一个对嗅觉非常感兴趣的人，但你是一个对让你的大脑更好地工作、学得更快、记住更多的东西感兴趣的人，那么接下来的一小部分适合你，因为事实证明，你的气味，意味着嗅觉的行为，不是你闻起来有多好或多坏，而是嗅、嗅和吸气的行为强烈影响你的大脑功能以及你能学到什么和你不能学到什么。

Noam Sobel's group, originally at UC Berkeley and then at the Weizmann Institute, has published a number of papers that I'd like to discuss today.

诺姆·索贝尔（Noam Sobel）的小组最初在加州大学伯克利分校，后来在魏茨曼研究所，发表了许多论文，我今天想讨论这些论文。

One of them, Human Non-Olfactory Cognition Phase Locked with Inhalation, this was published in Nature Human Behavior, an excellent journal.

其中之一《Human Non-Olfactory Cognition Phase Locked with Inhalation》发表在优秀期刊《Nature Human Behaviour》上。

As we inhale, what this paper shows is that the level of alertness goes up in the brain, and this makes sense because as the most primitive and primordial sense by which we interact with our environment and bring chemicals into our system and detect our environment, inhaling is a cue for the rest of the brain to essentially to pay attention to what's happening, not just to the odors.

本文显示，当我们吸气时，大脑的警觉性水平会上升，这是有道理的，因为作为我们与环境互动、将化学物质带入我们的系统并检测我们的环境的最原始和最原始的感觉，吸气是大脑其他部分本质上关注正在发生的事情而不仅仅是气味的提示。

As the name of this paper suggests, human non-olfactory cognition phase locked with inhalation.

正如本文的名称所暗示的，人类的非嗅觉认知与吸气相锁定。

What that means is that the act of inhaling itself wakes up the brain.

这意味着吸气的行为本身就会唤醒大脑。

It's not about what you're perceiving or what you're smelling.

这与你感知到什么或闻到什么无关。

And indeed, sniffing as an action, inhaling as an action has a powerful effect on your ability to be alert, your ability to attend, to focus, and your ability to remember information.

事实上，嗅觉、吸气对于你的警觉能力、专注能力、集中注意力以及记忆信息的能力有着强大的影响。

When we exhale, the brain goes through a subtle but nonetheless significant dip in level of arousal and ability to learn.

当我们呼气时，大脑的觉醒水平和学习能力会经历微妙但仍然显着的下降。

How should you use this knowledge?

你应该如何运用这些知识？

Well, you could imagine, and I think this would be beneficial for most people, to focus on nasal breathing while doing any kind of focused work that doesn't require that you speak or eat or ingest something.

嗯，你可以想象，我认为这对大多数人来说都是有益的，在做任何不需要说话、吃东西或摄入任何东西的专注工作时，专注于鼻呼吸。

There is a separate paper published in the Journal of Neuroscience that showed that indeed, if subjects, human subjects, are restricted to breathing through their nose, they learn better than if they have the option of breathing through their mouth or a combination of their nose and mouth.

《神经科学杂志》上发表的另一篇论文表明，确实，如果受试者（人类受试者）仅限于通过鼻子呼吸，那么他们比可以选择通过嘴或鼻子和嘴混合呼吸时学得更好。

Now, there are other ways to wake up your brain more as well.

现在，还有其他方法可以更多地唤醒您的大脑。

For instance, the use of smelling salts.

例如，使用嗅盐。

I'm not recommending that you do this necessarily, but there are excellent peer-reviewed data showing that indeed, if you use smelling salts, which are mostly of the sort that include ammonia.

我并不建议您一定要这样做，但有优秀的同行评审数据表明，如果您使用嗅盐，这些盐大多含有氨。

Ammonia is a very toxic scent, but it's toxic in a way that triggers this innate pathway, the pathway from the nose to the amygdala, and wakes up the brain and body in a major way.

氨是一种剧毒气味，但它的毒性会触发这种先天通路，即从鼻子到杏仁核的通路，并在很大程度上唤醒大脑和身体。

This is why they use smelling salts when people pass out.

这就是为什么当人们昏倒时他们会使用嗅盐。

They work because they trigger the fear and kind of overall arousal systems of the brain.

它们之所以有效，是因为它们引发了恐惧和大脑的整体唤醒系统。

This is why I think most people probably shouldn't use ammonia or smelling salts to try and wake up, but they really do work.

这就是为什么我认为大多数人可能不应该使用氨水或嗅盐来尝试唤醒，但它们确实有效。

Now, inhaling through your nose and doing nasal breathing, it's going to be a more subtle version of waking up your system, of alerting your brain overall.

现在，通过鼻子吸气并进行鼻呼吸，这将是唤醒您的系统、整体警告您的大脑的更微妙的版本。

And for those of you that are interested in having a richer, a more deep connection to the things that you smell and taste, practicing or enhancing your sense of sniffing, your ability to sniff might sound like a kind of ridiculous protocol, but it's actually a kind of fun and cool experiment that you can do.

对于那些有兴趣与你闻到和尝到的东西建立更丰富、更深入的联系、练习或增强你的嗅觉的人来说，你的嗅觉能力可能听起来像是一种荒谬的协议，但这实际上是一种你可以做的有趣而酷的实验。

You just do the simple experiment of taking, for instance, an orange, you smell it, do 10 or 15 inhales followed by exhales, of course, or just through the nose , I'm not going to do all 10 or 15, and then smell it again, and you'll notice that your perception of that smell, the kind of richness of that smell will be significantly increased.

你只需做一个简单的实验，例如，拿一个橙子，你闻它的味道，做10或15次吸气，然后呼气，当然，或者只是通过鼻子，我不会做所有10或15次，然后再闻它，你会注意到你对那种气味的感知，那种气味的浓郁度会显着增加。

So you can actually have a heightened experience of something, and that, of course, will also be true for the taste system.

所以你实际上可以对某些东西有更深入的体验，当然，对于味觉系统来说也是如此。

I'd like to take a quick break and thank 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 ratios, but no sugar.

这意味着电解质、钠、镁和钾的比例正确，但没有糖。

We should all know that proper hydration is critical for optimal brain and body function.

我们都应该知道，适当的水分对于最佳的大脑和身体功能至关重要。

In fact, even a slight degree of dehydration can diminish your cognitive and physical performance to a considerable degree.

事实上，即使是轻微程度的脱水也会在很大程度上降低您的认知和身体表现。

It's also important that you're not just hydrated, but that you get adequate amounts of electrolytes in the right ratios.

同样重要的是，您不仅要补充水分，还要以正确的比例获得足量的电解质。

Drinking a packet of LMNT dissolved in water makes it very easy to ensure that you're getting adequate amounts of hydration and electrolytes.

喝一包溶解在水中的 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 both, 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.

为了确保我摄入适量的两者，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'll also drink a packet of 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.

在进行任何体育锻炼时，我还会喝一包溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水分和电解质时。

There are a bunch of different great-tasting flavors of LMNT.

LMNT 有多种不同的美味口味。

I like the watermelon, I like the raspberry, I like the citrus.

我喜欢西瓜，我喜欢覆盆子，我喜欢柑橘。

Basically, I like all of them.

基本上，我都喜欢。

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

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

Again, that's Drink LMNT, spelled L-M-N-T, so it's drinklmnt.com/huberman to claim a free sample pack.

同样，这是 Drink LMNT，拼写为 L-M-N-T，因此可以通过 Drinklmnt.com/huberman 索取免费样品包。

You also can really train your sense of smell to get much, much better.

您还可以真正训练您的嗅觉，使其变得更好。

No other system that I'm aware of in our body is as amenable to these kinds of behavioral training shifts and allow them to happen so quickly.

据我所知，我们体内没有其他系统能够如此适应这种行为训练转变并允许它们如此迅速地发生。

In fact, how well we can smell and taste things is actually a very strong indication of our brain health.

事实上，我们对事物的嗅觉和味觉能力实际上是我们大脑健康状况的一个非常有力的指标。

So our olfactory neurons, these neurons in our nose that detect odors, are really unique among other brain neurons because they get replenished throughout life.

因此，我们的嗅觉神经元，即鼻子中检测气味的神经元，在其他大脑神经元中确实是独一无二的，因为它们在一生中都会得到补充。

They don't just regenerate, but they get replenished.

它们不仅会再生，还会得到补充。

So regeneration is when something is damaged and it regrows.

因此，再生是指某物受损并重新生长。

These neurons are constantly turning over throughout our lifespan.

这些神经元在我们的一生中不断更新。

They're constantly being replenished.

它们不断得到补充。

They're dying off, and they're being replaced by new ones.

他们正在消亡，并被新的取代。

This is really interesting because other neurons in your cortex, in your retina, in your cerebellum, they do not do this.

这真的很有趣，因为你的皮质、视网膜、小脑中的其他神经元不会这样做。

They are not continually replenished throughout life.

它们在一生中不会不断得到补充。

But these neurons, these olfactory neurons, are.

但这些神经元，这些嗅觉神经元，是。

They are special.

他们很特别。

And there are a number of things that seem to increase the amount of olfactory neuron neurogenesis.

有很多东西似乎可以增加嗅觉神经元的神经发生量。

There is evidence that exercise, blood flow, can increase olfactory neuron neurogenesis.

有证据表明，运动、血液流动，可以增加嗅觉神经元的神经发生。

Although those data are fewer in comparison to things like social interactions or actually interacting with odorants of different kinds.

尽管与社交互动或与不同种类的气味剂实际互动等数据相比，这些数据较少。

But what I'd like to do is empower you with tools that will allow you to keep these systems tuned up.

但我想做的是为您提供工具，让您能够保持这些系统的正常运行。

Last time, we talked about tuning up and keeping your visual system tuned up and healthy, regardless of age.

上次，我们讨论了调整和保持视觉系统调整和健康，无论年龄如何。

Here, we're talking about really enhancing your olfactory abilities, your taste abilities as well, by interacting a lot with odors, preferably positive odors, and sniffing more, inhaling more, which almost sounds crazy, but now you understand why.

在这里，我们谈论的是真正增强你的嗅觉能力，还有你的味觉能力，通过与气味（最好是积极的气味）进行大量互动，并更多地嗅、吸入更多，这听起来几乎很疯狂，但现在你明白为什么了。

Even though it might sound crazy, it's grounded in real mechanistic biology of how the brain wakes up and responds to these chemicals.

尽管这听起来可能很疯狂，但它基于大脑如何醒来并对这些化学物质做出反应的真实机械生物学。

Now, speaking of brain injury, olfactory dysfunction is a common theme in traumatic brain injury for the following reason.

现在，说到脑损伤，嗅觉功能障碍是创伤性脑损伤的一个常见主题，原因如下。

These olfactory neurons, as I mentioned, extend wires into the mucosa of the nose, but they also extend a wire up into the skull, and they extend up into the skull through what's called the cribriform plate.

正如我所提到的，这些嗅觉神经元将电线延伸到鼻子的粘膜中，但它们也将电线延伸到颅骨中，并通过所谓的筛板向上延伸到颅骨中。

It's like a Swiss cheese type plate where they're going through, and if you get a head hit, that bone, the cribriform plate, shears those little wires off and those neurons die.

它就像一个瑞士奶酪型的盘子，它们穿过这里，如果你的头部受到撞击，那块骨头，即筛状板，就会把那些小电线剪断，那些神经元就会死亡。

Now, eventually they'll be replaced, but there's a phenomenon by which concussion and the severity of concussion and the recovery from a head injury can actually be gauged in part, in part, not in whole, but in part by how well or fully one recovers their sense of smell.

现在，最终它们会被替换，但有一种现象，脑震荡、脑震荡的严重程度以及头部受伤的恢复情况实际上可以部分地、部分地、不是全部地衡量，而是部分地通过一个人的嗅觉恢复程度或完全程度来衡量。

So if you're somebody that unfortunately has suffered a concussion, your sense of smell is one readout by which you might evaluate whether or not you're regaining some of your sensory performance.

因此，如果您不幸遭受脑震荡，您的嗅觉是一种读数，您可以通过它来评估您是否正在恢复某些感官功能。

Of course, there will be others, like balance and cognition and sleep, et cetera.

当然，还会有其他的，比如平衡、认知和睡眠等等。

But I'd like to refer you to a really nice paper, which is entitled "Olfactory Dysfunction in Traumatic Brain Injury: The Role of Neurogenesis".

但我想向您推荐一篇非常好的论文，题为“创伤性脑损伤中的嗅觉功能障碍：神经发生的作用”。

The first author is Marin, M-A-R-I-N.

第一作者是 Marin，M-A-R-I-N。

The paper was published in Current Allergy and Asthma Report.

该论文发表在《当前过敏和哮喘报告》上。

This is 2020.

这是2020年。

I spent some time with this paper.

我花了一些时间研究这篇论文。

It's quite good.

非常好。

It's a review article.

这是一篇评论文章。

I like reviews if they're peer-reviewed reviews.

我喜欢经过同行评审的评论。

What they discuss is, and I'll just read here briefly because they said it better than I could, "Olfactory functioning disturbances are common following traumatic brain injury, TBI, and can have a significant impact on the quality of life.

他们讨论的是，我在这里简单地读一下，因为他们说得比我更好，“嗅觉功能障碍在创伤性脑损伤、TBI 后很常见，并且会对生活质量产生重大影响。

Although there's no standard treatment for patients with the loss of smell" now I'm paraphrasing, "post-injury, olfactory training has shown promise for beneficial effects".

虽然对于嗅觉丧失的患者没有标准的治疗方法”，现在我解释一下，“受伤后的嗅觉训练已显示出有益效果的希望”。

But what does this mean?

但这意味着什么？

This means that if you've had a head injury or repeated head injuries, that enhancing your sense of smell is one way by which you can create new neurons.

这意味着，如果您头部受伤或反复头部受伤，增强嗅觉是创造新神经元的一种方法。

And now you know how to enhance your sense of smell by interacting with things that have an odor very closely and by essentially inhaling more, focusing on the inhale to wake up the brain and to really focus on some of the nuance of those smells.

现在您知道如何通过与有气味的物体非常密切地互动以及通过本质上吸入更多来增强您的嗅觉，专注于吸气以唤醒大脑并真正专注于这些气味的一些细微差别。

As a last point about specific odors and compounds that can increase arousal and alertness, and this is simply through sniffing them, not through ingesting them.

最后一点是关于可以提高警觉性和警觉性的特定气味和化合物，这只是通过嗅闻它们，而不是通过摄入它们。

There are data, believe it or not, there are good data on peppermint and the smell of peppermint.

不管你信不信，有数据，有关于薄荷和薄荷气味的很好的数据。

Minty type scents, whether you like them or not, will increase attention, and they can create the same sort of arousal response, although not as intensely or as dramatically as ammonia salts can, for instance.

薄荷味的气味，无论你喜欢与否，都会增加注意力，并且它们可以产生同样的唤醒反应，尽管不像氨盐那样强烈或显着。

By the way, please don't go sniff real ammonia.

顺便说一句，请不要去嗅真正的氨水。

You could actually damage your olfactory epithelium if you do that too close to the ammonia.

如果你离氨太近，实际上可能会损坏你的嗅觉上皮。

If you're going to use smelling salts, be sure you work with someone or you know what you're getting and how you're using this.

如果您打算使用嗅盐，请务必与某人合作，或者您知道您会得到什么以及如何使用它。

You can damage your olfactory pathway in ways that are pretty severe.

您可能会以非常严重的方式损害您的嗅觉通路。

You can also damage your vision.

您还会损害您的视力。

If you've ever teared up because you inhaled something that was really noxious, that is not a good thing, but it means that you have irritated the mucosal lining and possibly even the surfaces of your eyes.

如果您曾经因为吸入有毒物质而流泪，那不是一件好事，但这意味着您刺激了粘膜内层，甚至可能刺激了眼睛表面。

So please be very, very careful.

所以请非常非常小心。

Scents like peppermint, like these ammonia smelling salts, the reason they wake you up is because they trigger specific olfactory neurons that communicate with the specific centers of the brain, namely the amygdala and associated neural circuitry and pathways, that trigger alertness of the same sort that a cold shower or an ice bath or a sudden surprise or a stressful text message would evoke.

像薄荷这样的气味，就像这些氨味盐一样，它们之所以叫醒你，是因为它们会触发特定的嗅觉神经元，这些神经元与大脑的特定中心（即杏仁核和相关的神经回路和通路）进行通信，从而触发与冷水淋浴或冰浴或突然的惊喜或有压力的短信所引起的警觉性。

Remember, the systems of your body that produce arousal and alertness and attention, and that cue you for optimal learning, AKA focus, those are very general mechanisms.

请记住，你的身体系统会产生唤醒、警觉和注意力，并提示你进行最佳学习，也就是注意力，这些都是非常普遍的机制。

They involve very basic molecules like adrenaline and epinephrine.

它们涉及非常基本的分子，如肾上腺素和肾上腺素。

Same thing, actually, adrenaline, epinephrine.

实际上，同样的东西，肾上腺素，肾上腺素。

The number of stimuli, whether it's peppermint or ammonia or a loud blast The number of stimuli that can evoke that adrenaline response and that wake-up response are near infinite, and that's the beauty of your nervous system.

刺激的数量，无论是薄荷、氨水还是一声巨响。能够引起肾上腺素反应和唤醒反应的刺激数量接近无限，这就是神经系统的美妙之处。

It was designed to take any variety of different stimuli, place them into categories, and then evoke different categories of very general responses.

它的设计目的是接受各种不同的刺激，将它们分类，然后引起不同类别的非常普遍的反应。

Now you know a lot about olfaction and how the sense of smell works.

现在您对嗅觉以及嗅觉的工作原理有了很多了解。

Let's talk about taste, meaning how we sense chemicals in food and in drink.

让我们谈谈味道，即我们如何感知食物和饮料中的化学物质。

There are essentially five, but scientists now believe there may be six things that we taste alone or in combination.

本质上有五种，但科学家现在相信我们可能单独或组合品尝六种东西。

They are sweet tastes, salty tastes, bitter tastes, sour tastes, and umami taste.

它们是甜味、咸味、苦味、酸味和鲜味。

Most of you have probably heard of umami by now.

你们中的大多数人现在可能已经听说过鲜味。

It's U-M-A-M-I.

是 U-M-A-M-I。

Umami is actually the name for a particular receptor that you express on your tongue that detects savory tastes.

鲜味实际上是舌头上表达的一种特殊受体的名称，它可以检测咸味。

Each one has a particular group of neurons in your mouth, in your tongue, believe it or not, that responds to particular chemicals and particular chemical structures.

不管你信不信，每个人的嘴里、舌头里都有一组特定的神经元，它们对特定的化学物质和特定的化学结构做出反应。

It is a total myth, complete fiction, that different parts of your tongue harbor different taste receptors.

舌头的不同部位拥有不同的味觉感受器，这完全是一个神话，完全是虚构的。

You know that high school textbook diagram that sweet is in one part of the tongue and sour is in another and bitter is in another?

你知道高中课本上的图解吗：舌头的一个部分是甜的，另一部分是酸的，另一部分是苦的？

They are completely intermixed along your tongue.

它们沿着你的舌头完全混合在一起。

So all these receptors in your tongue make up what are called the neurons that give rise to a nerve, a collection of wires, nerve bundles of what's called the gustatory nerve.

因此，舌头中的所有这些受体组成了所谓的神经元，这些神经元产生神经，一组电线，即所谓的味觉神经的神经束。

The gustatory nerve from the tongue goes to the nucleus of the solitary tract, and then to the thalamus and to insular cortex, and it is in insular cortex, this region of our cortex, that we sort out and make sense of and perceive the various tastes.

来自舌头的味觉神经到达孤束核，然后到达丘脑和岛叶皮层，正是在岛叶皮层（我们皮层的这个区域）中，我们整理、理解和感知各种味道。

Now, it's amazing because just taking a little bit of sugar or something sour, like a little bit of lemon juice, and touching it to the tongue, within 100 milliseconds, just 100 milliseconds, far less than one second, you can immediately distinguish, ah, that's sour, that's sweet, that's bitter, that's umami.

现在，这太神奇了，因为只要拿一点糖或者一些酸的东西，比如一点点柠檬汁，然后把它接触到舌头上，在100毫秒内，仅仅100毫秒，远不到一秒，你就能立即辨别出，啊，那是酸的，那是甜的，那是苦的，那是鲜味。

And that's an assessment that's made by the cortex.

这是由大脑皮层做出的评估。

Now, what do these different five receptors encode for?

现在，这五种不同的受体编码什么？

Well, sweet, salty, bitter, umami, sour, but what are they really looking for?

嗯，甜、咸、苦、鲜、酸，但他们真正想要的是什么？

What are they sensing?

他们感觉到什么？

Well, sweet stuff signals the presence of energy, of sugars.

嗯，甜食标志着能量和糖的存在。

And while we're all trying or we're told that we should eat less sugar for a variety of reasons, the ability to sense whether or not a food has rapid energy source or could give rise to glucose is essential, so we have sweet receptors.

虽然我们都在努力，或者我们被告知由于各种原因应该少吃糖，但感知食物是否具有快速能量来源或是否可以产生葡萄糖的能力至关重要，因此我们有甜味受体。

The salty receptors, these neurons, are trying to sense whether or not there are electrolytes in a given food or drink.

咸味受体，这些神经元，试图感知给定的食物或饮料中是否含有电解质。

Electrolytes are vitally important for the function of our nervous system and for our entire body.

电解质对于我们的神经系统和整个身体的功能至关重要。

Bitter receptors are there to make sure we don't ingest things that are poisonous.

苦味受体的存在是为了确保我们不会摄入有毒的东西。

The bitter receptors create a what we call labeled line, a unique trajectory to the neurons of the brain stem that control the gag reflex.

苦味受体创造了一条我们所说的标记线，这是控制呕吐反射的脑干神经元的独特轨迹。

If we taste something very bitter, it automatically triggers the gag reflex.

如果我们尝到很苦的东西，它会自动触发呕吐反射。

Putrid smells will also evoke these same neurons.

腐烂的气味也会唤起这些相同的神经元。

The umami receptor isn't sensing savory because the body loves savory.

鲜味受体感受不到咸味，因为身体喜欢咸味。

It's because savory is a signal for the presence of amino acids.

这是因为咸味是氨基酸存在的信号。

The presence of amino acids in our gut and in our digestive system, and the presence of fatty acids is essential.

我们的肠道和消化系统中氨基酸的存在以及脂肪酸的存在是必不可少的。

The sour receptor, why would we have a sour receptor?

酸味受体，为什么我们会有酸味受体？

It's there, and we know it's there to detect the presence of spoiled or fermented food.

它就在那里，我们知道它的存在是为了检测是否存在变质或发酵的食物。

Fermented fruit can be poisonous.

发酵的水果可能有毒。

Alcohols are poisonous in many forms to our system.

酒精对我们的系统有多种形式的毒性。

And the sour receptor-bearing neurons communicate to an area of the brain stem that evokes the pucker response, closing of the eyes and essentially shutting of the mouth and cringing away.

带有酸味受体的神经元与脑干的一个区域进行通信，引发皱褶反应，闭上眼睛，基本上闭上嘴，畏缩起来。

Now, what's the sixth sense within the taste system?

现在，味觉系统中的第六感是什么？

Not sixth sense generally, but within the taste system.

不是一般的第六感，而是在味觉系统内。

What's this putative possible sixth receptor?

这个假定的第六个受体是什么？

There are now data to support the idea, although there's still more work that needs to be done, that we also have receptors on our tongue that sense fat, and that because fat is so vital for the function of our nervous system and the other organs of our body, that we are sensing the fat content in food.

现在有数据支持这个想法，尽管还有更多的工作需要做，我们的舌头上也有感知脂肪的受体，而且由于脂肪对于我们的神经系统和身体其他器官的功能至关重要，所以我们可以感知食物中的脂肪含量。

I want to talk about the tongue and the mouth as an extension of your digestive tract.

我想谈谈舌头和嘴巴作为消化道的延伸。

We are essentially a series of tubes, and that tube starts with your mouth and heads down into your stomach.

我们本质上是一系列管子，该管子从您的嘴开始，一直向下进入您的胃。

And so that you would sense so much of the chemical constituents of the stuff that you might bring into your body or that you might want to expel and not swallow or not interact with by being able to smell it.

这样你就能感觉到你可能带入体内的物质的大量化学成分，或者你可能想排出而不是吞咽或不通过闻到它而与之相互作用。

Is it putrid?

是不是腐烂了？

Does it smell good?

味道好闻吗？

Does it taste good?

味道好吗？

Is this safe?

这安全吗？

Is it salty?

咸吗？

Is it so sour that it's fermented and is going to poison me?

是不是酸到发酵了要毒死我了？

Is it so bitter that it could poison me?

难道它太苦了，能毒死我吗？

Is it so savory that, mm, yes, I want more and more of this?

是不是太美味了，嗯，是的，我想要越来越多这个？

Well, then you'd want to trigger dopamine.

好吧，那么你会想要触发多巴胺。

That's all starting in the mouth.

这一切都是从嘴里开始的。

So you have to understand that you were equipped with this amazing chemical-sensing apparatus we call your mouth and your tongue, and those little bumps on your tongue that they call the papillae, those are not your taste buds.

所以你必须明白，你配备了这种令人惊奇的化学感应装置，我们称之为你的嘴和舌头，而你舌头上的那些小肿块，他们称之为乳头，那些不是你的味蕾。

Surrounding those little papillae, like little rivers, are these little dents and indentations, and what dents and indentations do in a tissue is they allow more surface area.

围绕这些小乳头，就像小河一样，是这些小凹痕和凹痕，而凹痕和凹痕在组织中的作用是提供更多的表面积。

They allow you to pack more receptors.

它们可以让你装载更多的受体。

So down in those grooves are where all these little neurons and their little processes are with these little receptors for sweet, salty, bitter, umami, sour, and maybe fat as well.

因此，在这些凹槽的下方，所有这些小神经元和它们的小突起都与这些小受体结合在一起，感受甜、咸、苦、鲜、酸，也许还有脂肪。

Remember Even though we can enjoy food and we can evolve our sense of what's tasty or not tasty, depending on life decisions, environmental changes, et cetera, the taste system, just like the olfactory system and the visual system, was laid down for the purpose of moving towards things that are good for us and moving away from things that are bad for us.

请记住，尽管我们可以享受食物，并且可以根据生活决定、环境变化等来进化我们对什么好吃或不好吃的感觉，但味觉系统就像嗅觉系统和视觉系统一样，是为了接近对我们有益的事物和远离对我们有害的事物而制定的。

That's the kind of core function of the nervous system.

这就是神经系统的核心功能。

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

我想稍微休息一下并感谢我们的赞助商“我们的地方”。

Our Place makes my favorite pots, pans, and other cookware.

我们的地方生产我最喜欢的锅、平底锅和其他炊具。

Surprisingly, toxic compounds such as PFAS or forever chemicals are still found in 80% of non-stick pans, as well as utensils, appliances, and countless other kitchen products.

令人惊讶的是，80% 的不粘锅以及餐具、电器和无数其他厨房产品中仍然含有 PFAS 或永久化学物质等有毒化合物。

As I've discussed before on this podcast, these PFAS or forever chemicals like Teflon, have been linked to major health issues such as hormone disruption, gut microbiome disruption, fertility issues, and many other health problems.

正如我之前在这个播客中讨论过的那样，这些 PFAS 或永久性化学物质（如特氟隆）与激素紊乱、肠道微生物群破坏、生育问题和许多其他健康问题等重大健康问题有关。

So it's really important to try and avoid them.

因此，尝试避免它们非常重要。

This is why I'm a huge fan of Our Place.

这就是为什么我是《我们的地方》的超级粉丝。

Our Place products are made with the highest quality materials and are all completely PFAS and toxin-free.

我们的 Place 产品采用最优质的材料制成，完全不含 PFAS 和毒素。

I especially love their Titanium Always Pan Pro.

我特别喜欢他们的 Titanium Always Pan Pro。

It's the first non-stick pan made with zero chemicals and zero coating.

这是第一个采用零化学品和零涂层制成的不粘锅。

Instead, it uses pure titanium.

相反，它使用纯钛。

This means it has no harmful forever chemicals and does not degrade or lose its non-stick effect over time.

这意味着它不含永久有害的化学物质，并且不会随着时间的推移而降解或失去其不粘效果。

It's also beautiful to look at.

看起来也很漂亮。

I cook eggs in my Titanium Always Pan Pro almost every morning.

我几乎每天早上都会用 Titanium Always Pan Pro 煮鸡蛋。

The design allows for the eggs to cook perfectly without sticking to the pan.

该设计使鸡蛋能够完美烹饪而不会粘在锅上。

I also cook burgers and steaks in it, and it puts a really nice sear on the meat.

我还用它来做汉堡和牛排，它给肉带来了非常好的烤焦效果。

But again, nothing sticks to it, so it's really easy to clean, and it's even dishwasher safe.

但同样，没有任何东西粘在上面，所以它非常容易清洁，甚至可以用洗碗机清洗。

I love it and I basically use it constantly.

我喜欢它并且我基本上经常使用它。

Our Place now has a full line of Titanium Pro cookware that uses its first-of-its-kind titanium non-stick technology.

我们的地方现在拥有全系列的 Titanium Pro 炊具，采用其首创的钛不粘技术。

So if you're looking for non-toxic, long-lasting pots and pans, go to fromourplace.com/huberman and use the code Huberman at checkout.

因此，如果您正在寻找无毒、耐用的锅碗瓢盆，请访问 fromourplace.com/huberman 并在结帐时使用代码 Huberman。

Right now, Our Place is having their biggest sale of the season.

目前，Our Place 正在进行本季最大规模的促销活动。

You can get up to 30% off all products now through May 12th, 2025.

从现在到 2025 年 5 月 12 日，所有产品均可享受高达 30% 的折扣。

With a 100-day risk-free trial, free shipping, and free returns, you can try Our Place with zero risk and see why more than one million people have made the switch to Our Place kitchenware.

通过 100 天无风险试用、免费送货和免费退货，您可以零风险试用 Our Place，了解为何超过一百万人改用 Our Place 厨具。

Again, that's fromourplace.com/huberman to get up to 30% off.

同样，来自ourplace.com/huberman 的折扣高达 30%。

Now I'd like to return to pheromones.

现在我想回到信息素。

As I mentioned earlier, true pheromonal effects are well-established in animals, and one of the most remarkable pheromone effects that's ever been described is one that actually I've mentioned before on this podcast, but I'll mention again just briefly, which is the Coolidge effect.

正如我之前提到的，真正的信息素效应在动物身上已经得到了充分证实，而有史以来描述过的最显着的信息素效应之一实际上是我之前在这个播客中提到过的，但我会再次简单地提到，这就是柯立芝效应。

The Coolidge effect is the effect of a male of a given species, in most cases, it tended to be a rodent or a rooster, mating and at some point reaching exhaustion or the inability to mate again because they just simply couldn't for whatever reason.

柯立芝效应是特定物种的雄性的效应，在大多数情况下，它往往是啮齿动物或公鸡，在交配时在某个时刻达到精疲力尽或无法再次交配，因为它们只是出于某种原因而无法交配。

The Coolidge effect establishes that if you swap out the hen with a new hen or the female rat or mouse with a new one, then the rat or the rooster spontaneously regains their ability to mate.

柯立芝效应表明，如果你用一只新母鸡替换母鸡，或者用一只新母鸡替换雌性大鼠或小鼠，那么大鼠或公鸡会自发地恢复交配能力。

Somehow their vigor is returned, the refractory period after mating that normally occurs is abolished, and they can mate again.

它们的活力以某种方式恢复，通常发生的交配后不应期被消除，它们可以再次交配。

But it turns out that females also will, female rodents will mate to exhaustion and at some point, excuse me, they will refuse to mate any longer unless you swap in a new male.

但事实证明，雌性啮齿动物也会这样做，雌性啮齿动物会交配到筋疲力尽，到了某个时候，对不起，它们会拒绝再交配，除非你换上新的雄性。

And then because mating in rodents involves the female being receptive, there are a certain number of behaviors that tell you that she's willing and wanting to mate, so-called lordosis reflex.

然后，因为啮齿动物的交配涉及雌性的接受性，所以有一定数量的行为告诉你她愿意并且想要交配，即所谓的脊柱前凸反射。

Then if there's a new male, she will spontaneously regain the lordosis reflex and the desire to mate.

然后，如果有新的雄性出现，她会自发地恢复脊柱前凸反射和交配欲望。

How do we know it's a pheromonal effect?

我们怎么知道这是信息素效应？

Well, this recovery of the desire and ability to mate, both in males and in females, can be evoked completely by the odor of a new male or female.

嗯，无论是雄性还是雌性，交配欲望和能力的恢复都可以通过新雄性或雌性的气味完全引起。

It doesn't even have to be the presentation of the actual animal, and that's how you know that it's not some visual interaction or some other interaction, it's a pheromonal interaction.

它甚至不必是实际动物的呈现，这就是你如何知道它不是某种视觉交互或其他交互，而是一种信息素交互。

Now, as I mentioned earlier, pheromonal effects in humans have been debated for a long period of time.

现在，正如我之前提到的，信息素对人类的影响已经争论了很长一段时间。

We are thought to have a vestigial, meaning a kind of shrunken down, miniature accessory olfactory bulb called Jacobson's organ or the vomeronasal organ.

人们认为我们有一个退化的器官，意思是一种缩小的微型辅助嗅球，称为雅各布森器官或犁鼻器。

Some people don't believe that Jacobson's organ exists.

有些人不相信雅各布森的器官存在。

Some people do.

有些人确实如此。

So there's like little dents as you go up through your nasal passages, and there is evidence of something that's vomeronasal-like.

因此，当你向上穿过鼻腔时，会发现一些小凹痕，并且有证据表明有类似犁鼻的东西。

Vomeronasal is the pheromonal organ.

犁鼻器是信息素器官。

They call it Jacobson's organ if it's present in humans, kind of tucked into some of the divots in the nasal passage.

如果人类身上存在这种器官，他们称其为雅各布森器官，有点藏在鼻道的一些凹痕中。

Even if that organ, Jacobson's organ, isn't there or is not responsible for the chemical signaling between individuals, there is chemical signaling between human beings.

即使雅各布森器官不存在或不负责个体之间的化学信号传导，但人类之间仍然存在化学信号传导。

As I mentioned earlier, the effect of tears in suppressing the areas of the brain that are involved in sexual desire and testosterone of males.

正如我之前提到的，眼泪会抑制男性大脑中与性欲和睾丸激素有关的区域。

That's a concrete result.

这是一个具体的结果。

It's a very good result published by an excellent group.

这是一个优秀团队发表的非常好的结果。

There is also evidence both for and against chemical signaling between females in terms of synchronization of menstrual cycles.

在月经周期同步方面，也有支持和反对女性之间化学信号传导的证据。

Now, the original paper on this was published in the 1970s by McClintock, and it essentially said that when women live together in group housing dormitories and similar, that their menstrual cycles were synchronized, and that was due to what was hypothesized to be pheromonal effects.

现在，有关此问题的原始论文由 McClintock 于 20 世纪 70 年代发表，其本质上是说，当女性住在集体宿舍或类似的宿舍中时，她们的月经周期是同步的，这是由于假设的信息素效应。

Over the years, that study has been challenged many, many times.

多年来，这项研究多次受到挑战。

The more recent data point to the idea that there is chemical signaling between women in ways that impact the timing of the menstrual cycle?

最近的数据表明，女性之间存在影响月经周期时间的化学信号？

Is that a pheromonal effect?

这是信息素效应吗？

Well, by the strict definition of a pheromone, a molecule that's released from one individual that impacts the biology of another individual, yes.

嗯，根据信息素的严格定义，信息素是一种从一个个体释放的分子，会影响另一个个体的生物学，是的。

It's not clear what the chemical compound is.

目前还不清楚这种化合物是什么。

None of this surprises me.

这一切都不让我感到惊讶。

None of this should surprise you.

所有这些都不应该让您感到惊讶。

It's very clear that hormones have a profound effect on a large number of systems in our biology, and that smell and taste and the ability to sense the chemical states of others, either consciously or subconsciously, have a profound influence on whether or not we might want to spend time with them, whether or not this is somebody that we're pair bonded with, whether or not this is somebody that we just met and don't trust yet, things of this sort.

很明显，激素对我们生物学中的许多系统有着深远的影响，嗅觉和味觉以及感知他人化学状态的能力，无论是有意识还是无意识，都对我们是否愿意与他们共度时光、这是否是与我们结对的人、这是否是我们刚刚认识但尚未信任的人，诸如此类的事情产生深远的影响。

And given what's at stake in terms of reproductive biology, it makes so much sense that much of our biology is wired toward detecting and sensing whether or not things and people are things that we should approach or avoid.

考虑到生殖生物学方面的利害关系，我们的生物学大部分都致力于检测和感知事物和人是否是我们应该接近或避免的事物，这是非常有意义的。

You and every other human, from the time you're born until the time you die, are actively seeking out and sensing and evaluating the chemicals that come from other individuals.

你和其他每个人，从出生到死亡，都在积极寻找、感知和评估来自其他个体的化学物质。

There's a really nice study that was done by the Weizmann Institute, a group there, I think it was also Noam Sobel's group, but another group as well, as I recall, looking at human interactions when they meet for the first time.

魏茨曼研究所做了一项非常好的研究，那里的一个小组，我想这也是诺姆·索贝尔的小组，但我记得还有另一个小组，研究了人们第一次见面时的互动。

It's a remarkable study because what they found was people would reach out and shake hands, and what they observed was almost every time, within just a few seconds of having shaken hands with this new individual, people will touch their eyes.

这是一项了不起的研究，因为他们发现人们会伸出手来握手，而且他们观察到几乎每次，在与这个新人握手后的几秒钟内，人们都会触摸他们的眼睛。

They are taking chemicals from the skin contact and they are placing it on a mucosal membrane of some sort, typically not up their nose or in their mouth, typically on their eyes.

他们从皮肤接触中获取化学物质，并将其放置在某种粘膜上，通常不是放在鼻子或嘴里，而是放在眼睛上。

Believe it or not, you're marking other people when you shake their hand, and they are then taking your mark and rubbing it on themselves subconsciously.

不管你信不信，当你和别人握手时，你就是在标记他们，然后他们就会下意识地把你的标记擦在自己身上。

So we all do these kinds of behaviors, and now that you're aware of it, you can watch for it in your environment, you can pay attention to people.

所以我们都会做这些类型的行为，现在你已经意识到了这一点，你可以在你的环境中观察它，你可以关注人们。

We are evaluating the molecules on people's breath.

我们正在评估人们呼吸中的分子。

We are evaluating the molecules on people's skin by actively rubbing it on ourselves.

我们通过在自己身上主动摩擦来评估人们皮肤上的分子。

And we are actively involved in sensing the chemicals that they are emitting, their hormone status, how they smell.

我们积极参与感知它们释放的化学物质、激素状态以及气味。

We're detecting the pheromones, possibly, but certainly the odors in their breath.

我们可能正在检测信息素，但肯定是他们呼吸中的气味。

So today we talked a lot about olfaction, taste, and chemical sensing between individuals.

所以今天我们讨论了很多关于个体之间的嗅觉、味觉和化学感知的内容。

I like to think that you now know a lot about how your smell system works and why inhaling is a really good thing to do in general for waking up your brain and for cognitive function and for enhancing your sense of smell.

我想你现在已经了解了很多关于你的嗅觉系统如何工作的知识，以及为什么吸气对于唤醒你的大脑、认知功能和增强你的嗅觉来说是一件非常好的事情。

And we talked about chemical signaling between individuals as a way of communicating some important aspects about biology.

我们讨论了个体之间的化学信号传导，作为交流生物学一些重要方面的一种方式。

People are shaping each other's biology all the time by way of these chemicals that are being traded from one body to the next through air and skin-to-skin contact and tears.

人们一直在通过这些化学物质塑造彼此的生物学，这些化学物质通过空气、皮肤接触和眼泪从一个身体转移到另一个身体。

Last but not least, I want to thank you for your time and attention and your willingness to embrace new concepts and terms and to learn about science and biology and protocols that hopefully can benefit you and the people that you know.

最后但并非最不重要的一点是，我要感谢您的时间和关注，感谢您愿意接受新概念和术语，并学习科学、生物学和协议，希望这些能够使您和您认识的人受益。

And of course, thank you for your interest in science.

当然，感谢您对科学的兴趣。

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当您使用会员奖励积分支付通过 Amex Travel 预订符合资格的航空公司的全部或部分符合资格的航班时，您可以获得 35% 的积分返还，每个日历年最多返还 100 万积分。

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