Essentials: How to Control Hunger, Eating & Satiety

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。

It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

Today, we're going to talk about how hormones impact feeding and hunger, as well as satiety, the feeling that you don't want to eat or that you've eaten enough.

今天，我们将讨论激素如何影响进食和饥饿感，以及饱腹感，即不想吃东西或吃得足够多的感觉。

Now, it's important to understand that hormones don't work alone in this context.

现在，重要的是要了解激素在这种情况下不能单独发挥作用。

Today, I'm going to describe some hormones that have powerful effects on whether or not you want to eat more or less or stop eating altogether.

今天，我将介绍一些对您是否想要多吃、少吃或完全停止进食有强大影响的激素。

But they don't do that on their own.

但他们自己不会这么做。

They do that in cooperation with the nervous system.

他们与神经系统合作做到这一点。

The first thing that you need to know about the nervous system side, the neural control over feeding and hunger, is that there's an area of your brain called the hypothalamus.

关于神经系统方面，即对进食和饥饿的神经控制，您需要了解的第一件事是，您的大脑中有一个区域称为下丘脑。

Now, the hypothalamus contains lots of different kinds of neurons doing lots of different kinds of things.

现在，下丘脑包含许多不同类型的神经元，它们执行许多不同类型的事情。

There's a particular area of the hypothalamus called the ventromedial hypothalamus, and it's one that researchers have been interested for a long time now in terms of its relationship to hunger and feeding.

下丘脑中有一个特殊区域，称为下丘脑腹内侧区，研究人员长期以来一直对其与饥饿和进食的关系感兴趣。

And the reason is it creates these paradoxical effects.

原因是它产生了这些矛盾的效果。

What do I mean by that?

我这么说是什么意思？

What they found was that sometimes lesioning or disrupting the neurons in the ventromedial hypothalamus would make animals or people hyperphagic.

他们发现，有时损伤或破坏下丘脑腹内侧神经元会使动物或人暴饮暴食。

They would want to eat like crazy.

他们会疯狂地想吃东西。

And other lesions in other individuals or animals would make them anorexic.

其他人或动物的其他病变也会使他们厌食。

It would make them not want to eat at all.

这会让他们根本不想吃东西。

It would make food aversive.

它会使人厌恶食物。

So that means that the ventromedial hypothalamus is definitely an interesting control station for hunger and feeding and satiety, but it doesn't really tell you what's going on at a deeper level.

因此，这意味着下丘脑腹内侧区绝对是饥饿、进食和饱腹感的一个有趣的控制站，但它并不能真正告诉你更深层次上发生了什么。

In fact, it's a little bit confusing or paradoxical.

事实上，这有点令人困惑或自相矛盾。

Turns out that there are multiple populations of neurons in there.

事实证明，那里有多个神经元群。

Some are promoting feeding, and some are promoting not feeding or not eating.

有的提倡喂食，有的提倡不喂食或不吃东西。

Now, the other neural component of all this that you need to know about actually has to do with your mouth.

现在，您需要了解的所有这一切的另一个神经组件实际上与您的嘴有关。

So there's an area of your cortex, so that's a little bit further up in your brain, called the insular cortex, and it processes a lot of different kinds of information, mostly information about what's going on inside you, so-called interoception.

你的大脑皮层中有一个区域，位于大脑的更上方，称为岛叶皮层，它处理许多不同类型的信息，主要是关于你体内发生的事情的信息，即所谓的内感受。

The insular cortex has neurons that get input from your mouth, from the touch receptors in your mouth.

岛叶皮层的神经元从您的口腔、口腔中的触觉感受器获取输入。

An insular cortex has powerful control over whether or not you are enjoying what you're eating, whether or not you want to avoid what you're eating, whether or not you've had enough, or whether or not you want to continue eating more.

岛状皮层对你是否喜欢你正在吃的东西、是否想要避免你正在吃的东西、你是否已经吃饱了，或者你是否想继续吃更多东西有强大的控制力。

And that has to do, believe it or not, with the touch or sensation of eating.

不管你信不信，这与吃东西的触感或感觉有关。

But the key point right now is to know you've got these two brain areas, the ventromedial hypothalamus, that's involved in hunger and lack of hunger, and you have this insular cortex that gets input from your mouth and cares about chewing and the consistency of foods and all sorts of interesting things that are just very tactile.

但现在的关键是要知道你有这两个大脑区域，即下丘脑腹内侧区，它与饥饿和缺乏饥饿有关，并且你有一个岛状皮层，它从你的嘴获取输入并关心咀嚼和食物的稠度以及各种有趣的触觉事物。

And I think most people think about the taste receptors on the tongue, but we often don't think about the touch or tactile essence of food.

我认为大多数人都会想到舌头上的味觉感受器，但我们常常不会想到食物的触感或触觉本质。

Now, let's get back to the ventromedial hypothalamus.

现在，让我们回到下丘脑腹内侧。

Sometimes it makes animals or people want to eat more, sometimes less.

有时它会让动物或人想吃得更多，有时则想吃得更少。

So what's going on there?

那么那里发生了什么？

There's a classic experiment that was done in which researchers took two rats and so-called parabiosed them to each other.

有一个经典的实验，研究人员将两只老鼠进行所谓的“联体共生”。

What that meant is that they did a little surgery and they linked their blood supply so that they were forever physically linked to one another and could exchange factors in the blood, but their brains were separate, their mouths were separate, and they essentially did everything separately except that they were linked to one another.

这意味着他们做了一个小手术，连接了他们的血液供应，这样他们就永远在身体上彼此相连，并且可以交换血液中的因子，但他们的大脑是分开的，他们的嘴是分开的，他们基本上做每件事都是分开的，除了他们彼此相连。

So they had to walk together and go to the same places in order to do it.

所以他们必须一起走，去同样的地方才能做到这一点。

This parabiosis experiment revealed something really important.

这个联体共生实验揭示了一些非常重要的东西。

When they lesioned the ventromedial hypothalamus in one of the rats that was connected to the other rat, that rat got very, very fat.

当他们损害一只与另一只老鼠相连的老鼠的腹内侧下丘脑时，那只老鼠变得非常非常胖。

It's just really obese.

简直就是太胖了。

The other one, however, got very thin.

然而，另一只却变得非常瘦。

It actually lost weight.

它确实减肥了。

So what does this tell us?

那么这告诉我们什么呢？

This tells us that there's something in the blood that's being exchanged between the two animals because it was their blood supply that was linked, and that tells us that there's hormone or endocrine signals that are involved in the desire to eat and hunger and appetite.

这告诉我们，两种动物之间的血液中存在某种物质交换，因为它们的血液供应是相连的，这告诉我们，有激素或内分泌信号与进食欲望、饥饿和食欲有关。

And so next, we're going to talk about what those endocrine signals are, and then I'm going to immediately point to some entry points that you can use, and you can use these even if you're not parabiosed to anything, and that can allow you to time your meal frequency and predict when you're going to be hungry or not.

接下来，我们将讨论这些内分泌信号是什么，然后我将立即指出一些您可以使用的切入点，即使您没有对任何东西进行联体，您也可以使用这些切入点，这可以让您计算进餐频率并预测您何时会感到饥饿。

So let's talk about the endocrine factors that regulate feeding, hunger, and satiety.

那么我们来谈谈调节进食、饥饿和饱腹感的内分泌因素。

I'd like to take a quick break and thank 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，它的热量75%来自于蛋白质。

These bars from David also taste amazing.

大卫的这些酒吧味道也很棒。

My favorite flavor is chocolate chip cookie dough.

我最喜欢的口味是巧克力饼干面团。

But then again, I also like the chocolate fudge flavored one, and I also like the cake flavored one.

但话又说回来，我也喜欢巧克力软糖口味的，我也喜欢蛋糕口味的。

Basically, I like all the flavors.

基本上所有的口味我都喜欢。

They're incredibly delicious.

它们非常美味。

For me personally, I strive to eat mostly whole foods.

就我个人而言，我努力主要吃天然食品。

However, when I'm in a rush or I'm away from home, or I'm just looking for a quick afternoon snack, I often find that I'm looking for a high-quality protein source.

然而，当我很赶时间或者我不在家，或者我只是想吃点下午茶时，我经常发现我正在寻找高质量的蛋白质来源。

With David, I'm able to get 28 grams of protein with the calories of a snack, which makes it very easy to hit my protein goals of one gram of protein per pound of body weight each day.

有了 David，我就能用一份零食的热量获取 28 克蛋白质，这使得我很容易达到每天每磅体重 1 克蛋白质的蛋白质目标。

And it allows me to do that without taking in excess calories.

它使我能够在不摄入过多卡路里的情况下做到这一点。

I typically eat a David bar in the early afternoon or even mid-afternoon if I want to bridge that gap between lunch and dinner.

如果我想弥补午餐和晚餐之间的差距，我通常会在下午早些时候甚至下午中旬吃大卫酒吧。

I like that it's a little bit sweet, so it tastes like a tasty snack, but it's also given me that 28 grams of very high-quality protein with just 150 calories.

我喜欢它有点甜，所以它尝起来像美味的零食，但它也为我提供了 28 克优质蛋白质，热量仅为 150 卡路里。

If you would 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, the link is davidprotein.com/huberman.

同样，链接是 david Protein.com/huberman。

One of the really exciting things to emerge in the science of feeding and appetite in the last 20 years is the discovery of another brain area, not just the ventromedial hypothalamus, but it's an area of the brain called the arcuate nucleus.

过去 20 年，进食和食欲科学中出现的真正令人兴奋的事情之一是发现了另一个大脑区域，不仅仅是下丘脑腹内侧区，而且是一个称为弓状核的大脑区域。

And the arcuate nucleus has some really fascinating sets of neurons that release even more incredible molecules and chemicals into the blood.

弓状核有一些非常令人着迷的神经元组，它们可以向血液中释放更多令人难以置信的分子和化学物质。

And these chemicals act as accelerators on feeding and appetite or brakes.

这些化学物质充当进食和食欲的加速器或刹车。

So first of all, there are a set of neurons in this arcuate nucleus.

首先，这个弓形核中有一组神经元。

It's the proopiomelanocortin system.

这是阿黑皮质素原系统。

Now, the POMC neurons make something called alpha MSH, melanocyte-stimulating hormone, alpha-melanocyte-stimulating hormone.

现在，POMC 神经元会产生一种叫做 α MSH 的物质，即黑素细胞刺激激素、α-黑素细胞刺激激素。

MSH reduces appetite, and it's a powerful molecule.

MSH 可以降低食欲，它是一种强大的分子。

All right?

好的？

So just put that on the shelf.

所以就把它放在架子上吧。

MSH reduces appetite.

MSH 可降低食欲。

Now, there's another population of neurons in the arcuate nucleus called the AgRP neurons.

现在，弓状核中还有另一群神经元，称为 AgRP 神经元。

The AgRP neurons stimulate eating.

AgRP 神经元刺激进食。

The activity in these AgRP neurons goes way up when animals or people haven't eaten for a while.

当动物或人有一段时间没有进食时，这些 AgRP 神经元的活动就会大大增加。

And the activity of MSH, the release of MSH goes up when we've eaten.

当我们吃东西时，MSH 的活性和 MSH 的释放量就会增加。

Next, let's talk about a hormone peptide that activates hunger.

接下来我们来说说一种激活饥饿感的激素肽。

And this is a really interesting one because it relates to when you get hungry in addition to the fact that you get hungry at all, and it's called ghrelin.

这是一个非常有趣的问题，因为它与你何时感到饥饿以及你是否感到饥饿有关，它被称为胃饥饿素。

It's spelled G-H-R-E-L-I-N.

拼写为 G-H-R-E-L-I-N。

Ghrelin is released actually from the GI tract, and its main role is to increase your desire to eat.

生长素释放肽实际上是从胃肠道释放的，它的主要作用是增加你的食欲。

And it does that through a variety of mechanisms.

它通过多种机制来做到这一点。

Part of that is to stimulate some of the brain areas, the actual neurons that make you want to eat.

其中一部分是刺激大脑的某些区域，即让你想吃东西的实际神经元。

In addition, it creates food anticipatory signals within your nervous system, so you start thinking about the things that you happen to like to eat at that particular time of day.

此外，它还会在您的神经系统内产生食物预期信号，因此您开始思考在一天中的特定时间您碰巧喜欢吃的东西。

And this is fascinating.

这很有趣。

Ghrelin is sort of like a clock, a hormonal clock that makes you want to eat at particular times.

生长素释放肽有点像一个时钟，一个荷尔蒙时钟，让你在特定的时间想吃东西。

Now, the signal for ghrelin is reduced glucose levels in the blood.

现在，生长素释放肽的信号是血液中葡萄糖水平降低。

If it drops too low, ghrelin is secreted from your gut.

如果它降得太低，胃饥饿素就会从肠道中分泌出来。

It activates neurons in your brain at various locations.

它激活大脑不同位置的神经元。

We all know about the famous Pavlovian experiments of Pavlov's dogs.

我们都知道著名的巴甫洛夫狗实验。

They start salivating to the bell after the bell was presented with food.

当铃声响起后，它们开始流口水。

You remove the food, and then just the bell can stimulate the salivation.

你取出食物，然后只要铃声就能刺激流涎。

We become Pavlovian at times.

我们有时会变成巴甫洛夫式的。

But rarely is it ever discussed what the neural pathways for that are.

但很少有人讨论其神经通路是什么。

And it turns out that these hormones that are secreted from the gut can stimulate the neurons to create a sensation and a desire for certain foods at certain times of day.

事实证明，这些从肠道分泌的激素可以刺激神经元，在一天中的某些时间产生对某些食物的感觉和欲望。

You've done this experiment.

你已经做过这个实验了。

If you are somebody who eats breakfast at more or less the same time each day, let's say 8:00 a.m., your ghrelin secretion will start to match when you typically eat, and it's able to override the low levels of glucose in your bloodstream because the ghrelin system also gets input from a clock in your liver that is linked to the clock in your hypothalamus in your brain.

如果您每天或多或少在同一时间吃早餐，比如说早上 8:00，那么您的生长素释放肽分泌量将开始与您通常进食的时间相匹配，并且它能够克服血液中低水平的葡萄糖，因为生长素释放肽系统还从肝脏中的时钟获取输入，而该时钟与大脑下丘脑的时钟相关。

And what this means is if you eat at regular mealtimes, you'll start to get hungry a few minutes before those mealtimes.

这意味着，如果您按时进餐，您会在进餐时间前几分钟开始感到饥饿。

If you've ever wondered why your stomach kind of starts to growl because it's a particular time of day and you're like, "Oh, I must want to eat," well, that's ghrelin.

如果你曾经想知道为什么你的胃会因为一天中的某个特定时间而开始咕咕叫，而你会说，“哦，我一定想吃东西”，那么，这就是胃饥饿素。

So ghrelin is secreted as a kind of food anticipatory signal to get you motivated to go eat at regular times.

因此，生长素释放肽是作为一种食物预期信号而分泌的，可以激励您定期进食。

But what that means is that if you suddenly go from eating on a very regular schedule to skipping a meal or pushing your meal timing out or shifting it at all, you're going to have ghrelin in your system, and that ghrelin is going to stimulate the desire to eat by acting at the level of your brain.

但这意味着，如果你突然从非常规律的饮食习惯转变为不进餐、推迟进餐时间或完全改变进餐时间，你的系统中就会含有生长素释放肽，而生长素释放肽会通过作用于你的大脑水平来刺激进食的欲望。

So ghrelin stimulates the AgRP neurons, which makes you want to eat.

因此，生长素释放肽会刺激 AgRP 神经元，从而让你想吃东西。

Regularity of eating equals regularity of ghrelin secretion equals regularity of activity of these AgRP neurons, meaning you'll be hungry at very regular intervals.

进食的规律性等于生长素释放肽分泌的规律性，等于这些 AgRP 神经元活动的规律性，这意味着您会每隔一段时间就会感到饥饿。

So if MSH inhibits feeding, makes us want to eat less, and ghrelin makes us want to eat more, there's another hormone called CCK, cholecystokinin, that is potent in reducing our levels of hunger.

因此，如果 MSH 抑制进食，让我们想少吃东西，而生长素释放肽让我们想多吃东西，那么还有另一种称为 CCK 的激素，即胆囊收缩素，可以有效降低我们的饥饿程度。

Now, CCK is in the GI tract.

现在，CCK 位于胃肠道中。

It's released from the GI tract, and its release is governed by two things.

它从胃肠道释放，其释放受两个因素控制。

One is a subset of very specialized neurons that detect what's in the gut, the specific contents of the gut, and by certain elements of the mucosa, of the mucus lining of the gut and the gut microbiome.

其中之一是非常专门的神经元的子集，它们检测肠道内的物质、肠道的特定内容以及粘膜、肠道粘液内层和肠道微生物组的某些​​元素。

So what's really interesting is that CCK is stimulated by fatty acids, amino acids, and particular amino acids that we'll talk about, as well as by sugar.

所以真正有趣的是 CCK 受到脂肪酸、氨基酸和我们将要讨论的特定氨基酸以及糖的刺激。

So which fatty acids in the gut stimulate the release of CCK?

那么肠道中哪些脂肪酸会刺激 CCK 的释放呢？

Omega-3 fatty acids and conjugated linoleic acid, CLA, either from food or from supplements stimulate the release of CCK, which then reduces or at least blunts appetite.

来自食物或补充剂的 Omega-3 脂肪酸和共轭亚油酸 (CLA) 会刺激 CCK 的释放，从而降低或至少抑制食欲。

The other thing that stimulates CCK that I mentioned are amino acids.

我提到的另一种刺激 CCK 的物质是氨基酸。

So when we eat, we have the ability to break down different macronutrients, carbohydrates, fats, or proteins into sugars and glucose that then we can convert to ATP and all that stuff.

因此，当我们吃东西时，我们有能力将不同的大量营养素、碳水化合物、脂肪或蛋白质分解成糖和葡萄糖，然后我们可以将其转化为 ATP 和所有这些东西。

Remember the Krebs cycle from high school.

还记得高中时的克雷布斯循环吗？

We're not going to go into that today.

我们今天不打算讨论这个。

That's for a future episode.

这是未来剧集的内容。

Amino acids both can be used as energy through a process called gluconeogenesis of converting proteins into energy, or those amino acids can be broken down and then rebuilt into things like repairing muscle tissue as well as other forms of cellular repair.

氨基酸都可以通过将蛋白质转化为能量的糖异生过程用作能量，或者这些氨基酸可以被分解，然后重建成修复肌肉组织以及其他形式的细胞修复等物质。

They're involved in all sorts of things related to protein synthesis.

它们参与与蛋白质合成相关的各种事情。

What does this mean?

这意味着什么？

If we eat the proper amino acids at the proper levels, if we ingest omega-3s and CLAs, conjugated linoleic acids, at the proper levels or get them from supplements, there is a blunting of appetite.

如果我们摄入适当水平的适当氨基酸，如果我们摄入适当水平的 omega-3 和 CLA、共轭亚油酸或从补充剂中获取它们，食欲就会减弱。

Appetite is kept clamped, and we don't become hyperphagic.

食欲被抑制，我们就不会变得暴饮暴食。

We don't overeat.

我们不会吃得过多。

We tend to eat within healthy or normal ranges.

我们倾向于在健康或正常范围内饮食。

So this is very important because most people don't understand that when we're eating, we are basically fat foraging and amino acid foraging.

所以这一点非常重要，因为大多数人不明白，当我们吃饭的时候，我们基本上都是在脂肪觅食和氨基酸觅食。

In other words, even if it's not conscious, we are eating until we trigger the activation of CCK.

换句话说，即使没有意识，我们也会一直在吃东西，直到触发 CCK 的激活。

Now, there are other reasons why we shut down eating, too.

现在，我们停止饮食还有其他原因。

The volume of food in our gut can be large, and we can feel very distended.

我们肠道中的食物量可能很大，我们会感到非常膨胀。

That's the physical reason, obviously.

显然，这是物理原因。

But at a subconscious level, the gut is informing the brain via CCK and other mechanisms when we've ingested enough of what we need.

但在潜意识层面，当我们摄入了足够的所需物质时，肠道会通过 CCK 和其他机制通知大脑。

So as you can see, feeding is an interplay between brain and body, and it's some of the micronutrients and even the breakdown of particular nutrients that's putting the accelerator or the brake on the feeding process.

正如您所看到的，进食是大脑和身体之间的相互作用，一些微量营养素甚至特定营养素的分解会加速或阻碍进食过程。

You are essentially trying to eat to get these nutrients, and then a signal can be deployed up to your brain that you're not really interested in eating that much more.

你本质上是想通过吃东西来获取这些营养，然后就会向你的大脑发出一个信号，表明你对吃得更多并不真正感兴趣。

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。

AG1 is designed to cover all of your foundational nutritional needs, and it tastes great.

AG1 旨在满足您所有的基本营养需求，而且味道极佳。

Now, I've been drinking AG1 since 2012, and I started doing that at a time when my budget for supplements was really limited.

现在，我从 2012 年开始饮用 AG1，当时我的补充剂预算非常有限。

In fact, I only had enough money back then to purchase one supplement, and I'm so glad that I made that supplement AG1.

事实上，当时我的钱只够购买一种补充剂，我很高兴我制作了这款补充剂 AG1。

The reason for that is even though I strive to eat most of my foods from whole foods and minimally processed foods, it's very difficult for me to get enough fruits, vegetables, vitamins and minerals, micronutrients, and adaptogens from food alone.

原因是，尽管我努力吃天然食品和最低限度加工食品中的大部分食物，但我很难仅从食物中获取足够的水果、蔬菜、维生素和矿物质、微量营养素和适应原。

And I need to do that.

我需要这样做。

I also notice, and this makes perfect sense given the relationship between the gut microbiome and the brain, that when I regularly take AG1, which for me means a serving in the morning or mid-morning and again later in the afternoon or evening, that I have...

我还注意到，考虑到肠道微生物组和大脑之间的关系，这是完全有道理的，当我定期服用 AG1（对我来说意味着早上或上午服用一次，下午或晚上再次服用）时，我……

Right now, they're giving away five free travel packs plus a year's supply of vitamin D3 K2.

目前，他们赠送五个免费旅行包以及一年的维生素 D3 K2。

Again, that's drinkag1.com/huberman to claim that special offer.

再次强调，您可以通过 Drinkag1.com/huberman 领取特别优惠。

There's one particular aspect of food that can powerfully impact CCK, and I think most people, I'm guessing 99.9% of people out there, are not aware of this.

食物的一个特定方面可以强烈影响 CCK，我认为大多数人（我猜 99.9% 的人）都没有意识到这一点。

And it has to do with highly processed foods.

这与高度加工的食品有关。

There's a lot of reasons why one would want to avoid highly processed foods.

人们想要避免高度加工食品的原因有很多。

In fact, if you're interested in that topic and the history of whole foods transitioning to highly processed foods in this country, I highly recommend you listen to a YouTube video by Dr. Robert Lustig.

事实上，如果您对这个主题以及这个国家的天然食品向精加工食品转变的历史感兴趣，我强烈建议您收听 Robert Lustig 博士的 YouTube 视频。

He's at University of California, San Francisco.

他在加州大学旧金山分校。

It gives a beautiful description of the history of this and why the food industry started packing in additional sugars and salts and turning foods into commodities.

它对这一历史进行了精彩的描述，以及为什么食品工业开始添加额外的糖和盐并将食品变成商品。

It's really fascinating.

这真的很令人着迷。

It has no conspiracy theory.

它没有阴谋论。

It's just all scientific facts.

这只是所有科学事实。

It's really a wonderful lecture.

这真是一场精彩的讲座。

It has millions of views.

它有数百万的浏览量。

Should be very easy to find.

应该很容易找到。

There's another reason to avoid highly processed foods, however, and that has to do with what's called emulsifiers.

然而，避免高度加工食品的另一个原因与所谓的乳化剂有关。

Now, many of you are familiar with emulsifiers, even though you don't know it.

现在，很多人对乳化剂已经很熟悉了，尽管你并不了解它。

When you put detergent in the laundry, that contains emulsifiers.

当您将洗涤剂放入衣物时，洗涤剂中含有乳化剂。

The goal of that detergent is to bring together fatty molecules with water molecules and be able to dissociate them and break them up to get the stains out of clothes and things of that sort.

这种洗涤剂的目的是将脂肪分子与水分子结合在一起，并能够将它们解离和分解，从而去除衣服和类似物品上的污渍。

There are a lot of emulsifiers put into processed foods, and those emulsifiers allow certain chemical reactions to occur that extends the shelf life of those foods.

加工食品中添加了大量乳化剂，这些乳化剂会发生某些化学反应，从而延长这些食品的保质期。

Why are emulsifiers bad?

为什么乳化剂不好？

Okay, there are a lot of reasons why they're bad, but the reason why they're bad for the mechanisms that we've been talking about today is that when you ingest those foods, you're bringing those emulsifiers into your gut, and those emulsifiers strip away the mucosal lining of the gut, and they actually cause the neurons that innervate the gut, that extend those little processes we call axons into the gut, to retract deeper into the gut.

好吧，它们有害的原因有很多，但它们对我们今天讨论的机制有害的原因是，当你摄入这些食物时，你会将这些乳化剂带入你的肠道，而这些乳化剂会剥离肠道的粘膜内层，它们实际上会导致支配肠道的神经元，将我们称为轴突的小过程延伸到肠道中，从而更深地缩回肠道。

And as a consequence, you're ingesting a bunch of food and the signals like CCK never get deployed.

结果，你摄入了一堆食物，而像 CCK 这样的信号永远不会被部署。

The signals that actually shut down hunger are never actually triggered, and so as a consequence, you want to eat far more of these highly processed foods.

真正消除饥饿的信号从未真正被触发，因此，你想吃更多这些高度加工的食物。

In addition, if you then go from eating a highly processed food to non-highly processed foods, you're not able to measure the amounts of amino acids, sugars, and fatty acids in those foods as accurately.

此外，如果您从吃高度加工食品转向非高度加工食品，您将无法准确测量这些食物中氨基酸、糖和脂肪酸的含量。

You've actually done structural damage at a micro level, but structural damage to the mucosal lining of the gut.

实际上，你已经在微观层面上造成了结构性损伤，但结构性损伤是对肠道粘膜内壁造成的。

Now, this can all be repaired if you stay away from highly processed foods for some period of time.

现在，如果您在一段时间内远离高度加工食品，这一切都可以得到修复。

But the negative effects of these emulsifiers are quite real.

但这些乳化剂的负面影响是相当真实的。

So to make it really clean and simple, emulsifiers from highly processed foods are limiting your gut's ability to detect what's in the foods you eat and therefore to deploy the satiety signals, the signals that shut down hunger.

因此，为了使其真正清洁和简单，高度加工食品中的乳化剂限制了您的肠道检测所吃食物中成分的能力，从而限制了发出饱腹感信号（即消除饥饿的信号）的能力。

In addition to that, there's a parallel mechanism at play that I talked about in a previous episode, but I'll remind you again that you have neurons in your gut that are sensing sugar and are sending a subconscious signal up to the brain via the vagus nerve.

除此之外，还有一个我在上一集中谈到的并行机制在起作用，但我会再次提醒您，您的肠道中有神经元，它们正在感知糖，并通过迷走神经向大脑发送潜意识信号。

And those neurons trigger the release of dopamine, which makes you crave more of that food.

这些神经元会触发多巴胺的释放，这会让你渴望更多的食物。

So now you've got parallel signals making you want to eat more sugar, making you unaware of how much sugar you've eaten, and that are disrupting the inputs to the nervous system that signal to the rest of your brain and body that you've obtained enough fatty acids and you've obtained enough amino acids.

所以现在你有并行的信号让你想吃更多的糖，让你不知道你吃了多少糖，这会扰乱神经系统的输入，向你的大脑和身体的其他部分发出信号，表明你已经获得了足够的脂肪酸和你已经获得了足够的氨基酸。

So these highly processed foods are really terrible.

所以这些高度加工的食品真的很糟糕。

And I'm not out here to say never enjoy a processed food of any kind.

我并不是说永远不要享受任何种类的加工食品。

I'd be a hypocrite because I do eat processed foods from time to time, although the ones that I tend to eat, I try and make of the healthier variety.

我会是一个伪君子，因为我确实时不时地吃加工食品，尽管我倾向于吃的食品，我尝试制作更健康的品种。

But eating whole foods has tremendous value, and eating highly processed food has tremendous negative impact on the gut and on the gut-brain axis.

但吃天然食品具有巨大的价值，而吃高度加工的食品对肠道和肠脑轴有巨大的负面影响。

The bottom line is that highly processed foods are just bad for you.

最重要的是，高度加工的食品对你有害。

They increase weight gain.

它们会增加体重。

They disrupt the lining of your gut in a way that disrupts things like CCK and proper satiety signals.

它们会破坏肠道内壁，从而破坏 CCK 和适当的饱腹感信号等信号。

So there's just so many reasons why these highly processed foods are terrible, and they can explain a lot of the ill health effects that we've seen in the last 50 years, not just in the United States, but all over the world.

因此，这些高度加工食品如此糟糕的原因有很多，它们可以解释我们在过去 50 年中看到的许多不良健康影响，不仅在美国，而且在全世界。

The enormous increase in diabetes, juvenile diabetes It's just remarkable how far down the path of bad we've gone, and it's clear, it's almost a smoking gun what the cause of this is.

糖尿病、青少年糖尿病的急剧增加，我们已经在糟糕的道路上走了多远，这是引人注目的，而且很明显，造成这种情况的原因几乎是铁证如山。

If you'd like to learn more about that, please refer to the Lustig lecture.

如果您想了解更多信息，请参阅 Lustig 讲座。

He also spells out why non-processed foods is far more economical in terms of just at the level of the household or individual, as well as at the societal level.

他还阐明了为什么非加工食品在家庭或个人以及社会层面上更加经济。

Really interesting stuff.

非常有趣的东西。

I highly recommend you check it out.

我强烈建议您检查一下。

So now let's move on to some other hormones that regulate hunger and satiety.

现在让我们继续讨论一些其他调节饥饿和饱腹感的激素。

In particular, insulin.

特别是胰岛素。

Now, you've probably heard of insulin before.

现在，您可能以前听说过胰岛素。

Insulin is the thing that's lacking in type 1 diabetics.

1 型糖尿病患者缺乏胰岛素。

That's why they have to inject insulin whenever they eat.

这就是为什么他们每次吃饭时都必须注射胰岛素。

The reason they have to do that is because when they eat, their foods are broken down into glucose, and in order to shuttle glucose to the appropriate tissues in the body, and also to keep glucose levels in check, you need insulin.

他们必须这样做的原因是，当他们进食时，食物会分解成葡萄糖，为了将葡萄糖输送到体内适当的组织，并控制血糖水平，你需要胰岛素。

So the simplest way to think about insulin and glucose is that when you eat, that food is broken down into sugars.

因此，考虑胰岛素和葡萄糖的最简单方法是，当您进食时，食物会分解成糖。

That's true whether or not it's fats or it's sugars, or eventually, if it's proteins.

无论是脂肪还是糖，或者最终是蛋白质，都是如此。

They are oxidized into fuels, as we say.

正如我们所说，它们被氧化成燃料。

Your blood sugar needs to be kept in a particular range.

您的血糖需要保持在特定范围内。

Hypoglycemic means too low, hyperglycemic means too high, and what they call euglycemic, E-U glycemic, is the healthy range.

低血糖意味着太低，高血糖意味着太高，他们所说的正常血糖，E-U血糖，是健康范围。

Now, what those healthy ranges are, in general, the healthy range, the euglycemic range is about 70 to 100 nanograms per deciliter.

现在，这些健康范围通常是健康范围，正常血糖范围约为每分升 70 至 100 纳克。

Why is it important that glucose be kept at a particular level?

为什么将血糖保持在特定水平很重要？

Once you understand that, keeping glucose in check starts to have a rationale behind it, and the ways to do that start to make a lot more sense.

一旦你理解了这一点，控制血糖就开始有了其背后的基本原理，而做到这一点的方法也开始变得更有意义。

So the reason is, if glucose levels get too high, because of the way that our cells, in particular neurons, interact with glucose, high levels of glucose can damage neurons.

所以原因是，如果葡萄糖水平过高，由于我们的细胞，特别是神经元与葡萄糖相互作用的方式，高水平的葡萄糖会损害神经元。

It can actually kill them.

它实际上可以杀死他们。

You can start getting what are called peripheral, excuse me, neuropathies.

你可能会开始患上所谓的外周神经病，对不起。

One of the symptoms of some forms of diabetes is that people start losing the sensation of touch in their fingers or their hands or their feet, and they can start going blind.

某些形式的糖尿病的症状之一是人们开始失去手指、手或脚的触觉，并且可能开始失明。

There's diabetic retinopathies.

有糖尿病视网膜病变。

So it's very important that insulin manage your glucose levels.

因此，胰岛素控制血糖水平非常重要。

Now, there's also type 2 diabetes, where there's insulin secreted from the pancreas, but people are insulin insensitive.

现在，还有 2 型糖尿病，即胰腺分泌胰岛素，但人们对胰岛素不敏感。

There's a disruption in the receptors, and insulin insensitivity isn't quite the same as having no insulin at all, but it parallels some of the same mechanisms.

受体受到破坏，胰岛素不敏感与根本没有胰岛素不太一样，但它与一些相同的机制相似。

Now, type 1 diabetes is often picked up because someone has a sudden weight loss, because they're not processing blood sugar the same way they were before.

现在，1 型糖尿病经常因某人突然体重减轻而发病，因为他们处理血糖的方式与以前不同。

Type 2 diabetes is often, although not always, associated with being overweight and with obesity.

2 型糖尿病通常（尽管并非总是）与超重和肥胖有关。

Both of them are challenging conditions.

这两者都是具有挑战性的条件。

Type 2 diabetes almost always can be managed by managing one's weight.

2 型糖尿病几乎总是可以通过控制体重来控制。

And of course, there are prescription drugs and supplements that can help manage those.

当然，有一些处方药和补充剂可以帮助控制这些问题。

We're going to talk about all of that.

我们将讨论所有这些。

But for most people that don't have diabetes, the important thing is to manage glucose, to keep it in that euglycemic range.

但对于大多数没有糖尿病的人来说，重要的是控制血糖，将其保持在正常血糖范围内。

And there are a number of different ways to do that.

有许多不同的方法可以做到这一点。

Some of them are behavioral, some of them are diet based, and some of them are based on supplements or prescription drugs.

其中一些是行为性的，一些是基于饮食的，还有一些是基于补充剂或处方药的。

So let's talk about those now.

现在让我们来谈谈这些。

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

我想稍微休息一下，并向我们的赞助商之一马蒂娜表示感谢。

Matina makes loose leaf and ready-to-drink yerba mate.

Matina 生产活叶和即饮马黛茶。

Now, I've often discussed yerba mate's benefits, such as regulating blood sugar, its high antioxidant content, the ways it can improve digestion, and its possible neuroprotective effects.

现在，我经常讨论马黛茶的好处，例如调节血糖、其高抗氧化剂含量、改善消化的方式以及可能的神经保护作用。

It's for all those reasons that yerba mate is my preferred source of caffeine.

出于所有这些原因，马黛茶是我首选的咖啡因来源。

I also drink yerba mate because I simply love the taste.

我也喝马黛茶，因为我就是喜欢它的味道。

And while there are a lot of different choices out there of yerba mate drinks, my personal favorite far and away is Matina.

虽然马黛茶饮料有很多不同的选择，但我个人最喜欢的是 Matina。

It's made of the highest quality ingredients, which gives it a really rich but also a really clean taste.

它由最优质的原料制成，这赋予了它非常丰富但也非常干净的味道。

So none of that tannic aftertaste.

所以没有单宁的余味。

In fact, given how absolutely amazing Matina tastes and their commitment to quality, I decided to become a part owner in the company last year.

事实上，鉴于 Matina 的品味绝对令人惊叹以及他们对质量的承诺，我去年决定成为该公司的股东。

In particular, I love the taste of Matina's canned zero sugar cold brew yerba mate, which I personally helped develop.

我特别喜欢马蒂纳罐装零糖冷萃马黛茶的味道，这是我亲自帮助开发的。

I drink at least three cans of those a day now.

我现在每天至少喝三罐。

I also love their loose leaf Matina, which I drink every morning from the gourd.

我也喜欢他们的散叶马蒂娜，我每天早上从葫芦里喝。

So I add hot water and sip on that thing, and I'll have some cold brews throughout the morning and early afternoon.

所以我加了热水，喝了一口，整个早上和下午早些时候我都会喝一些冷萃咖啡。

I find it gives me terrific energy all day long, and I'm able to fall asleep perfectly well at night, no problems.

我发现它一整天都给我带来巨大的能量，而且我晚上能够睡得很好，没有任何问题。

If you'd like to try Matina, you can go to drinkmatina.com/huberman.

如果您想尝试 Matina，可以访问 Drinkmatina.com/huberman。

Right now, Matina is offering a free one-pound bag of loose leaf yerba mate tea and free shipping with the purchase of two cases of their cold brew yerba mate.

目前，Matina 提供一袋免费的一磅散叶马黛茶，购买两箱冷泡马黛茶可免运费。

Again, that's drinkmatina.com/huberman to get a free bag of yerba mate loose leaf tea and free shipping.

再次强调，访问 Drinkmatina.com/huberman 可免费获得一袋马黛茶散叶茶并免运费。

So if you eat, and in particular if you eat carbohydrates, blood glucose goes up.

因此，如果你吃东西，特别是如果你吃碳水化合物，血糖就会升高。

If you eat fats, blood glucose goes up to a far less degree.

如果你吃脂肪，血糖升高的程度就会小得多。

And if you eat proteins, depending on the protein, it'll eventually be broken down for fuel or assembled into amino acid chains for protein synthesis and repair of other tissues and bodily functions.

如果你吃蛋白质，根据蛋白质的不同，它最终会被分解为燃料或组装成氨基酸链用于蛋白质合成以及其他组织和身体功能的修复。

But glucose goes up and then is kept in range.

但血糖会上升，然后保持在一定范围内。

When you are hungry, you secrete a different hormone, and that's called glucagon.

当你饥饿时，你会分泌一种不同的激素，那就是胰高血糖素。

And glucagon's main role is to pull stores of energy out of the liver and the muscles, and once those are depleted, you'll eventually tap into body fat.

胰高血糖素的主要作用是从肝脏和肌肉中提取能量储存，一旦这些能量耗尽，你最终会消耗体内的脂肪。

So the two kind of push and pull systems that we're going to think about now to keep this simple is that you have the insulin system managing glucose, and you've got the glucagon system pulling energy out of your liver and muscles for immediate fuel, and eventually you'll pull fuel out of body fat if you've been active for a very long time and all your glycogen stores are depleted or close to depleted.

因此，为了简单起见，我们现在要考虑的两种推拉系统是，胰岛素系统管理葡萄糖，胰高血糖素系统从肝脏和肌肉中提取能量作为即时燃料，如果您运动了很长时间并且所有糖原储备都已耗尽或接近耗尽，最终您将从体内脂肪中提取燃料。

So what does this all mean?

那么这一切意味着什么呢？

Let's say you had a meal, and that meal consisted of rice, a carbohydrate, some meat or fish, let's say a piece of salmon, and some vegetable, some fibrous vegetable, like asparagus or cabbage or something like that.

假设你吃了一顿饭，这顿饭由米饭、碳水化合物、一些肉或鱼（比如一块鲑鱼）和一些蔬菜、一些纤维状蔬菜（如芦笋或卷心菜或类似的东西）组成。

If you were to eat all of that at once, you take a bite of one, a bite of the other, you mix it up, then you will experience an increase in insulin and increase in blood glucose that's moderately fast.

如果你一次吃掉所有这些，你咬一口，咬一口另一个，你把它们混合起来，然后你会经历胰岛素的增加和血糖的增加，速度相当快。

It's going to increase pretty quickly.

它会增加得很快。

What's remarkable is that the order that you consume each macronutrient has a pretty profound influence on the rate of insulin and glucose secretion into the blood and how quickly those levels rise.

值得注意的是，每种常量营养素的摄入顺序对胰岛素和葡萄糖分泌到血液中的速率以及这些水平上升的速度有着相当深远的影响。

If you were to eat the fibrous thing first, so a lot of chewing, but not a big rise in blood glucose, that will actually blunt the release of glucose until you eat the fish and the rice.

如果你先吃纤维状的东西，那么大量咀嚼，但血糖不会大幅上升，这实际上会抑制葡萄糖的释放，直到你吃鱼和米饭。

But believe it or not, it will actually blunt the glucose increase that the rice would cause.

但不管你信不信，它实际上会抑制大米引起的葡萄糖增加。

Now, I'm not talking about neurotically eating each macronutrient separately in sequence.

现在，我并不是在谈论神经质地按顺序分别食用每种大量营养素。

I'm just trying to give you a picture of what's happening ordinarily.

我只是想让你了解一下通常发生的事情。

So what does this all mean?

那么这一切意味着什么呢？

It means that if you want a steep increase in glucose, you are very, very hungry, then you should eat the carbohydrate-laden food first, or you should eat a bunch of macronutrients combined.

这意味着，如果你想要葡萄糖急剧增加，而你又非常非常饿，那么你应该先吃富含碳水化合物的食物，或者你应该吃一堆大量营养素的组合。

So that would be like the hamburger or the sandwich, the bread, the whatever's in that sandwich altogether.

所以这就像汉堡包或三明治、面包，以及三明治里的所有东西。

Usually, that's protein and vegetables as well.

通常，还有蛋白质和蔬菜。

If you want to have a more modest increase in glucose, or you want to blunt the increase in glucose, then have at least some of the fibrous thing first, and then the protein, and then the carbohydrate.

如果你想要更适度地增加葡萄糖，或者你想要减缓葡萄糖的增加，那么首先至少吃一些纤维状的东西，然后是蛋白质，然后是碳水化合物。

You will notice that your blood glucose will rise more steadily and that you'll achieve satiety earlier in the meal.

您会注意到您的血糖会更稳定地上升，并且您会在进餐时更早地获得饱腹感。

Basically, what you're trying to avoid are steep increases in blood sugar, and the order that you eat foods has an enormous impact on that.

基本上，你要避免的是血糖急剧升高，而你吃食物的顺序对此有巨大的影响。

The other thing that has an enormous impact on how long and shallow or how steep that curve of glucose is depends on whether or not you recently were moving, are moving, or start moving after you eat.

另一件对葡萄糖曲线的长度、深度或陡峭程度产生巨大影响的因素取决于您最近是否在运动、正在运动或在进食后开始运动。

So it turns out that your blood glucose levels can be modulated very, very powerfully by movement.

事实证明，运动可以非常非常有力地调节您的血糖水平。

If you did any kind of intense exercise or even just walking or jogging or cycling, anything before you eat, your blood glucose levels will be dampened somewhat.

如果您在进食前进行了任何剧烈运动，甚至只是散步、慢跑或骑自行车，您的血糖水平都会有所下降。

And even just moving after a meal, even just a calm, easy walk, can really adjust the ways in which blood sugar regulated for the better.

即使只是饭后活动，即使只是平静、轻松的散步，都可以真正调整血糖调节方式，使其变得更好。

The other thing I'd like to address for a moment is this notion of stable blood sugar versus labile blood sugar or unstable blood sugar.

我想暂时讨论的另一件事是稳定血糖与不稳定血糖或不稳定血糖的概念。

Some people just have stable blood sugar.

有些人只是血糖稳定。

They can go long periods of time without eating and feel fine.

他们可以长时间不吃东西并且感觉良好。

Other people get really shaky, really jittery, and/or when they do eat, they feel really keyed up.

其他人会变得非常颤抖，非常紧张，和/或当他们吃东西时，他们感到非常紧张。

Sometimes they'll even sweat.

有时他们甚至会出汗。

But whether or not your blood sugar is all over the place or whether or not it's stable can be impacted by a number of things.

但是，您的血糖是否波动或是否稳定会受到许多因素的影响。

One of those things is exercise.

其中之一就是锻炼。

So these days, there's a lot of interest in what they call zone two cardio, which is that kind of steady-state cardio where you can just nasal breathe even at pretty high output, where you could maybe have a conversation.

所以现在，人们对他们所说的第二区有氧运动很感兴趣，这是一种稳态有氧运动，即使在相当高的输出量下，你也可以用鼻呼吸，在那里你可能可以进行对话。

Zone two cardio that lasts anywhere from 30 minutes to an hour or sometimes more for you endurance athletes can create positive effects on blood sugar regulation such that you, people can sit down and enjoy whatever it is, the hot fudge sundae or whatever the high sugar content food is, and blood glucose management is so good, your insulin sensitivity is so high, which is a good thing, that you can manage that blood glucose to the point where it doesn't really make you shaky.

对于耐力运动员来说，持续 30 分钟到 1 小时甚至更长的第二区有氧运动可以对血糖调节产生积极的影响，这样你、人们就可以坐下来享受任何东西，热软糖圣代或任何高糖含量的食物，并且血糖管理非常好，你的胰岛素敏感性非常高，这是一件好事，你可以将血糖控制到不会真正让你颤抖的程度。

It doesn't disrupt you.

它不会打扰你。

Basically, doing zone two cardio for 30 to 60 minutes three to four times a week makes your blood sugar really stable, and that's an attractive thing for a variety of reasons.

基本上，每周进行三到四次每次 30 到 60 分钟的第二区有氧运动可以让你的血糖真正稳定，出于多种原因，这是一件很有吸引力的事情。

On the flip side, high-intensity interval training or resistance training, AKA weight training, are very good at stimulating the various molecules that promote repackaging of glycogen.

另一方面，高强度间歇训练或阻力训练（又称重量训练）非常擅长刺激促进糖原重新包装的各种分子。

So sprints, heavy weight lifting, circuit-type weight lifting, provided there's some reasonable degree of resistance, those are going to trigger all sorts of mechanisms that are going to encourage the body to shuttle glucose back into glycogen, convert it into glycogen, into muscle tissue, restock the liver, et cetera.

因此，短跑、举重、循环式举重，只要有一定程度的阻力，就会触发各种机制，鼓励身体将葡萄糖输送回糖原，将其转化为糖原，转化为肌肉组织，补充肝脏等等。

And I should mention that one of the advantages of high-intensity interval training or weightlifting of various kinds is that it also causes long-standing increases in basal metabolic rate.

我应该提到，高强度间歇训练或各种举重的优点之一是，它还会导致基础代谢率长期增加。

Now I'd like to turn to prescription drugs that regulate the hormone systems controlling feeding and satiety.

现在我想转向调节控制进食和饱腹感的激素系统的处方药。

There's a prescription drug, metformin, which was developed as a treatment for diabetes, and it works potently to reduce blood glucose.

有一种处方药二甲双胍，是为了治疗糖尿病而开发的，它可以有效降低血糖。

It has dramatic effects in lowering blood glucose.

它在降低血糖方面具有显着的效果。

Metformin involves changes to mitochondrial action in the liver.

二甲双胍会改变肝脏中线粒体的作用。

That's its main way of depleting or reducing blood glucose, and it does so through the so-called AMPK pathway, and it increases insulin sensitivity overall.

这是其消耗或降低血糖的主要方式，它通过所谓的 AMPK 途径实现，并且总体上提高了胰岛素敏感性。

Metformin is a powerful drug.

二甲双胍是一种强效药物。

In fact, I'm surprised that so many people have sought it out, given that most of the people that I'm aware of that sought it out are not diabetic.

事实上，我很惊讶有这么多人寻求它，因为据我所知，大多数寻求它的人都不是糖尿病患者。

I do want to mention, because I'm sure some of you out there are curious about the ketogenic diet, I'm going to do an entire episode about ketosis and the brain and the body.

我确实想提一下，因为我确信你们中的一些人对生酮饮食感到好奇，我将制作一整集关于酮症、大脑和身体的内容。

But the ketogenic diet has been shown in 22 studies to have a notable decrease on blood glucose, and that is not surprising because the essence of the ketogenic diet is that you're consuming very little or zero of the foods that promote big spikes in insulin and glucose.

但 22 项研究表明，生酮饮食可以显着降低血糖，这并不奇怪，因为生酮饮食的本质是，你摄入的促进胰岛素和血糖大幅上升的食物很少或为零。

If you consume enough protein, some of that protein can be converted into glucose, of course, through gluconeogenesis.

如果你摄入足够的蛋白质，其中一些蛋白质当然可以通过糖异生转化为葡萄糖。

But the ketogenic diet has very strong support for its role in regulating blood sugar, which is glucose.

但生酮饮食对于调节血糖（即葡萄糖）的作用有非常有力的支持。

But the specific effects of the ketogenic diet and one particular effect that I'll address later, but I'll mention now, which is the ability of the ketogenic diet to adjust thyroid hormone levels in ways that make it such that if you return to eating carbohydrates after being in ketosis for too long, you don't manage thyroid and carbohydrates as well.

但是生酮饮食的具体效果和我稍后会讨论的一个特殊效果，但我现在要提一下，那就是生酮饮食能够调整甲状腺激素水平，如果你在酮症状态太久后重新吃碳水化合物，你就无法控制甲状腺和碳水化合物。

That has been shown as well.

这也已被证明。

So we're going to dive deep into ketosis in a future episode.

因此，我们将在未来的一集中深入探讨酮症。

So for you ketonistas out there, don't worry, I certainly have nothing against ketogenic diet.

所以对于那些生酮主义者来说，不用担心，我当然不反对生酮饮食。

I actually don't have anything for or against any particular nutrition plan.

事实上，我对任何特定的营养计划没有任何支持或反对的意见。

I know what works for me, at least at this stage of my life, and I'll update it if I need to.

我知道什么对我有用，至少在我人生的这个阶段，如果需要的话我会更新它。

I'm simply trying to get you as much information as I possibly can so that you can navigate through that landscape in a way that's in keeping with your particular goals.

我只是想为您提供尽可能多的信息，以便您能够以符合您特定目标的方式浏览该景观。

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 drinklmnt, spelled L-M-N-T.

再说一遍，这是 Drinklmnt，拼写为 L-M-N-T。

So it's drinklmnt.com/huberman to claim a free sample pack.

因此，请前往 Drinklmnt.com/huberman 索取免费样品包。

So now you understand a lot about blood sugar and how it's managed, and the ways that you can manage it better depending on your particular needs.

现在您对血糖及其管理方式以及根据您的特定需求更好地管理血糖的方法有了很多了解。

This is also a good opportunity for us to look back at some of the medical literature, because it really points to just how far we've come in terms of understanding these important mechanisms, and it points us in the direction of some actionable protocols.

这也是我们回顾一些医学文献的好机会，因为它确实表明了我们在理解这些重要机制方面已经走了多远，并为我们指明了一些可行方案的方向。

So diabetes, which is these huge increases in blood glucose because there's no insulin, was known about as early as 1500 BC, which is just incredible.

因此，早在公元前 1500 年人们就知道了糖尿病，即由于没有胰岛素而导致血糖​​大幅升高，这真是令人难以置信。

And the way physicians then understood that certain people had high blood glucose without actually knowing what blood glucose was, is that they would take the urine of particular patients, and they'd find that ants preferably moved toward and consumed the urine of certain patients and not others.

然后，医生在不知道血糖是什么的情况下了解某些人患有高血糖的方式是，他们会采集特定患者的尿液，他们会发现蚂蚁更喜欢移动并消耗某些患者的尿液，而不是其他患者。

And they understood that there was something in that urine that was correlated with the sudden weight loss and some of the other probably very unfortunate health symptoms that these people were experiencing.

他们了解到，尿液中的某些物质与这些人正在经历的体重突然减轻以及其他一些可能非常不幸的健康症状有关。

So they knew that there was something in blood and urine.

所以他们知道血液和尿液里有东西。

Now, this business of measuring blood sugar from the urine has been something that lasted way beyond these early stages of 1500 BC.

现在，这种从尿液中测量血糖的业务已经持续到了公元前 1500 年的早期阶段。

Turns out that as late as 1674, physicians at Oxford University were figuring out who had pathologically high levels of blood glucose by analyzing their urine.

事实证明，早在 1674 年，牛津大学的医生就通过分析尿液来确定谁的血糖水平达到病理性高水平。

And again, they were measuring the sweetness of their urine.

他们再次测量尿液的甜度。

But, and this is medical fact, they would do this by taking urine samples from different patients and tasting them, and they developed an intuitive sense of what excessively sweet urine was relative to the other urine that they had tasted.

但是，这是医学事实，他们会通过从不同患者身上采集尿液样本并品尝它们来做到这一点，并且他们对相对于他们尝过的其他尿液而言过甜的尿液产生了直觉。

So for those of you that are in the medical profession or those of you that are seeking out the medical profession, do understand this is not done anymore.

因此，对于那些从事医学职业或正在寻求医学职业的人来说，请明白，这种情况已经不再发生了。

And you can also just reflect on how far we've come in terms of the medical profession itself in our ability to measure things from the blood and measure things from urine without having to ask ants which urine is sweeter or ask oneself which urine is sweeter.

你也可以反思一下，我们在医学界本身方面已经取得了多大的进步，我们能够从血液中测量数据，从尿液中测量数据，而不必问蚂蚁哪种尿液更甜，或者问自己哪种尿液更甜。

So indeed, we are making progress as a species.

事实上，我们作为一个物种正在取得进步。

Before we close out today, I want to talk about one more tool that many of you will probably find useful.

在今天结束之前，我想谈谈另一种工具，你们中的许多人可能会发现它很有用。

I certainly have.

我当然有。

I'm a big consumer of caffeine.

我是咖啡因的大消费者。

Although I don't consume a ton of it, I consume it very consistently.

虽然我消耗的不多，但我一直在消耗它。

So I'm big on consuming maté, which is a strong caffeinated tea, and I generally do that early in the day, although I do delay about two hours after I wake up for reasons I've talked about in a previous episode to maintain that nice arc of alertness and focus.

所以我很喜欢喝马黛茶，这是一种含有浓咖啡因的茶，而且我通常会在一天的早些时候喝马黛茶，尽管我会在起床后推迟大约两个小时，原因是我在前一集中谈到的，以保持良好的警觉性和注意力。

Maté, also called yerba maté, is an interesting compound because unlike coffee, it has been shown to increase something called glucagon-like peptide, GLP-1, and increase leptin levels.

马黛茶，也称为马黛茶，是一种有趣的化合物，因为与咖啡不同，它已被证明可以增加胰高血糖素样肽 (GLP-1) 的含量，并提高瘦素水平。

Now, we didn't talk a lot about glucagon today.

今天我们没有过多谈论胰高血糖素。

Glucagon is really elevated in the fasting state.

胰高血糖素在禁食状态下确实升高。

I mentioned that it's sort of the opposite of insulin in kind of rough terms.

我提到过，粗略地说，它与胰岛素相反。

That's one way to think about it.

这是思考这个问题的一种方式。

But GLP-1, or glucagon-like peptide 1, is increased by ingesting maté, and it acts as a pretty nice appetite suppressant.

但是，GLP-1（或胰高血糖素样肽 1）会通过摄入马黛茶而增加，并且它可以起到很好的食欲抑制剂的作用。

Now, I'm not trying to suppress my appetite.

现在，我不想抑制自己的食欲。

I like to eat, as I mentioned before, but it works really well to stimulate the brain and to give you a level of alertness and to do a lot of the things that coffee does.

正如我之前提到的，我喜欢吃东西，但它确实可以很好地刺激大脑，让你保持一定程度的警觉性，并做很多咖啡所做的事情。

It also contains electrolytes.

它还含有电解质。

So we Meaning our neurons and our brain run on a variety of factors, electrical activity and chemical transmission, et cetera, but they require adequate levels of sodium, potassium, and magnesium.

所以我们的意思是我们的神经元和大脑依靠多种因素运行，包括电活动和化学传输等，但它们需要足够水平的钠、钾和镁。

Actually, if you were to learn the biology or the physiology of the action potential, the firing of a neuron, something we teach every first-year neuroscience student, and I'd be happy to teach you if you're interested, you'll hear about sodium rushing into cells and potassium entering and leaving cells in order to allow neurons to communicate.

事实上，如果你要学习动作电位的生物学或生理学，即神经元的放电，这是我们教给每个神经科学一年级学生的东西，如果你有兴趣，我很乐意教你，你会听到钠冲入细胞和钾进入和离开细胞，以便让神经元进行交流。

Electrolytes are critically important for the function of the nervous system.

电解质对于神经系统的功能至关重要。

And many things that act as diuretics that promote excretion of water, like caffeine, can also take electrolytes out along with it, in particular sodium.

许多作为利尿剂促进水排泄的物质，如咖啡因，也会随之带走电解质，特别是钠。

And sometimes the lightheadedness or the brain fog that people experience isn't just because electrolytes are low, but because they're kind of out of balance.

有时，人们经历的头晕或脑雾不仅仅是因为电解质含量低，而是因为它们失去了平衡。

So I like mate because it has electrolytes, it has caffeine, it stimulates the release of this glucagon-like peptide, GLP-1, and it's been a big help to me in extending that early morning fasting window out to about noon or so when I eat my first meal.

所以我喜欢马黛茶，因为它含有电解质，含有咖啡因，它能刺激这种胰高血糖素样肽 GLP-1 的释放，而且它对我将清晨禁食时间延长到中午左右吃第一顿饭的时间有很大帮助。

It also just tastes really good, and the fact that glucagon-like peptide 1 is enriched or is released more when you drink mate, and the fact that GLP-1 can regulate blood sugar in ways that keep your blood sugar in that we call euglycemic, not too high, not too low mode, is one reason why ingesting mate is attractive to me.

它的味道也非常好，事实上，当你喝马黛茶时，胰高血糖素样肽 1 会被丰富或释放更多，而且 GLP-1 可以以我们所说的血糖正常、不太高也不太低的方式调节血糖，这些都是摄入马黛茶对我有吸引力的原因之一。

So yerba mate GLP-1 can manage, in healthy ways, leptin levels, glucose levels, and glucagon levels in ways that if it serves you, you might want to try.

因此，马黛茶 GLP-1 可以以健康的方式管理瘦素水平、葡萄糖水平和胰高血糖素水平，如果它对您有用，您可能会想尝试一下。

So once again, we covered an enormous amount of material focused on how hormones regulate feeding hunger and when one feels they don't need to eat, so-called satiety, that you've had enough.

因此，我们再次涵盖了大量的材料，重点关注激素如何调节饥饿感，以及当人们感觉不需要吃东西时，即所谓的饱腹感，即你已经吃饱了。

We've just focused today mainly on things like ghrelin, on things like melanocyte-stimulating hormone, incredible, powerful hormone that can suppress appetite, on things like cholecystokinin that comes from the gut and can suppress appetite, on things like food emulsifiers, on the fact that when you're eating, you are amino acid-seeking, even though you might not realize it, that you are also seeking out particular fatty acids.

我们今天主要关注的是生长素释放肽，黑素细胞刺激激素，一种令人难以置信的强大激素，可以抑制食欲，胆囊收缩素，它来自肠道，可以抑制食欲，食物乳化剂，事实上，当你吃东西时，你在寻找氨基酸，尽管你可能没有意识到，你也在寻找特定的脂肪酸。

So I tried to give you a number of actionable tools.

所以我试图为您提供一些可操作的工具。

Again, always do what's best for your health and do that in company with a healthcare professional.

再次强调，始终做对您的健康最有利的事情，并在医疗保健专业人士的陪伴下进行。

I'm not a physician.

我不是医生。

I don't prescribe anything.

我不开任何处方。

I'm a professor.

我是一名教授。

I profess a lot of things.

我承认很多事情。

If you know anyone that's interested in this topic or you think that someone could benefit from it, please suggest the podcast to them as well.

如果您认识任何对此主题感兴趣的人，或者您认为某人可以从中受益，也请向他们推荐该播客。

And most of all, thank you for your interest in science.

最重要的是，感谢您对科学的兴趣。