Essentials: How to Control Your Metabolism by Thyroid & Growth Hormone
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 are going to talk about two hormones, thyroid hormone and its related pathways, and growth hormone and its related pathways, which arguably are the two hormones and two systems in the body that are most significant for setting your overall level of metabolism.
今天，我们将讨论两种激素，甲状腺激素及其相关途径，以及生长激素及其相关途径，这可以说是体内对设定整体新陈代谢水平最重要的两种激素和两个系统。
So metabolism is the consumption of energy, not necessarily eating, but it's the use of energy in the cells of the body for growth of tissues, for repair of tissues, and also just for day-to-day maintenance of function.
所以新陈代谢是能量的消耗，不一定是吃东西，而是身体细胞利用能量来生长组织、修复组织，也只是为了日常的功能维持。
These two hormones, thyroid hormone and growth hormone, we think of as related to metabolism of things in the body, keeping body fat low, and keeping muscles strong and tendons strong and repairing themselves, et cetera, but they are also key for brain function, for the ability to maintain cognitive function throughout the lifespan.
我们认为这两种激素，甲状腺激素和生长激素，与体内物质的新陈代谢、保持低体脂、保持肌肉强壮和肌腱强壮以及自我修复等有关，但它们也是大脑功能的关键，对于在整个生命周期中维持认知功能的能力至关重要。
So the big theme I'd like to introduce is that metabolism isn't just about losing weight, but having a high metabolism, provided it's not too high, is great.
所以我想介绍的一个大主题是，新陈代谢不仅仅是减肥，但是新陈代谢高，只要不是太高，就很好。
It means that you will have more lean tissue, more bone and muscle, and less adipose tissue, fat, and we know that that's healthy.
这意味着您将拥有更多的瘦肉组织、更多的骨骼和肌肉，以及更少的脂肪组织和脂肪，我们知道这是健康的。
There are neurons in your brain in an area called the hypothalamus, which just means it's below the thalamus, hypo.
你的大脑中有一个叫做下丘脑的区域，这意味着它位于丘脑下方，即下丘脑。
It sits at the base of your brain in the front.
它位于大脑前部的底部。
It's part of the forebrain.
它是前脑的一部分。
So it's more or less above the roof of your mouth, maybe about a centimeter or so, and then about a centimeter forward in most people.
所以它或多或少在你的上颚上方，可能大约一厘米左右，然后对大多数人来说向前大约一厘米。
And neurons in the hypothalamus release hormones that are called releasing hormones.
下丘脑中的神经元会释放称为释放激素的激素。
So anytime you hear releasing, chances are those are neurons that are in your brain and they extend little wires we call axons into your pituitary, and the pituitary releases a bunch of hormones into the bloodstream, and the pituitary releases things that most often have the name of stimulating hormone because they stimulate organs.
因此，每当您听到“释放”时，很可能这些是您大脑中的神经元，它们将我们称为轴突的小电线延伸到您的垂体中，垂体将一堆激素释放到血液中，垂体释放出通常被称为刺激激素的物质，因为它们会刺激器官。
So in keeping with the theme of thyroid hormone, you have thyroid-releasing hormone in the brain, tells the pituitary to release thyroid-stimulating hormone, and then the thyroid, which we'll talk about in a moment, releases thyroid hormones.
因此，为了与甲状腺激素的主题保持一致，大脑中有甲状腺释放激素，它告诉垂体释放促甲状腺激素，然后甲状腺（我们稍后会讨论）释放甲状腺激素。
The thyroid is a little butterfly-shaped gland that's right around the Adam's apple, and it's got four little bumps behind it called the parathyroid gland, and it releases two hormones into the blood to stimulate different tissues and their metabolism, and those hormones are called T4 and T3.
甲状腺是一个蝴蝶形状的小腺体，位于喉结周围，后面有四个小肿块，称为甲状旁腺，它会向血液中释放两种激素，以刺激不同的组织及其新陈代谢，这些激素称为 T4 和 T3。
So if this is already sounding like a lot of information, it's really easy, I promise.
因此，如果这听起来已经是很多信息，那真的很简单，我保证。
Releasing hormone comes from the brain, stimulating hormone comes from the pituitary, and in this case, we're talking about the thyroid binding up that stimulating hormone and saying, "Oh, I need to release something," and it releases T4 and T3.
释放激素来自大脑，刺激激素来自垂体，在这种情况下，我们谈论的是甲状腺与刺激激素结合并说，“哦，我需要释放一些东西”，它会释放 T4 和 T3。
And guess what?
你猜怎么着？
You can basically forget about T4.
你基本上可以忘记T4。
T4, it's not completely inactive.
T4，它并不是完全不活跃。
It has some roles, but T3 is the one that's more or less active.
它有一些作用，但 T3 或多或少是活跃的。
Now, what does thyroid hormone do?
那么，甲状腺激素有什么作用呢？
The main role of thyroid hormone, of T3, is to promote metabolism, and that doesn't just mean the consumption of energy.
甲状腺激素T3的主要作用是促进新陈代谢，而这不仅仅意味着能量的消耗。
It means the utilization of energy, including the buildup of tissues.
它意味着能量的利用，包括组织的形成。
So it acts on all sorts of target tissues in the body.
因此它作用于体内的各种靶组织。
It acts on muscle, it acts on the liver, it acts on the cartilage, it acts on the bone.
它作用于肌肉，作用于肝脏，作用于软骨，作用于骨骼。
It's involved in taking fats and breaking them down into fatty acids and converting those into ATP, which is an important thing for cells to use energy.
它参与吸收脂肪并将其分解为脂肪酸并将其转化为 ATP，这对于细胞使用能量非常重要。
It's also involved in taking sugars and turning those into energy.
它还涉及摄取糖并将其转化为能量。
And yes, it goes to adipose tissue, to fat.
是的，它会进入脂肪组织，变成脂肪。
We have different kinds of fat that we'll talk about today, but it goes to white fat, and it liberates or helps liberate some of the fats from those fat cells and use them for energy.
我们今天要讨论的脂肪有不同种类，但它都是白色脂肪，它会释放或帮助从脂肪细胞中释放一些脂肪，并将它们用作能量。
And this is why higher thyroid is associated with leaner bodies.
这就是为什么甲状腺水平越高，身体越瘦。
Lower thyroid is associated with less lean bodies.
甲状腺较低与瘦身有关。
One thing that's absolutely key and is actionable, we're right there already in discussing tools, is iodine.
碘是绝对关键且可操作的一件事，我们已经在讨论工具了。
Iodine is most common in sea salt, in kelp, and in seaweed, and most people can get enough iodine from the food they eat and/or the table salt they consume.
碘最常见于海盐、海带和海藻中，大多数人可以从他们吃的食物和/或食盐中获取足够的碘。
Almost all table salt from all over the world, regardless of where you are, contains iodine.
世界各地的几乎所有食盐，无论您身在何处，都含有碘。
The thyroid needs iodine in order to produce thyroid hormone.
甲状腺需要碘才能产生甲状腺激素。
Iodine combines with an amino acid that we've talked about before called L-tyrosine.
碘与我们之前讨论过的 L-酪氨酸氨基酸结合。
L-tyrosine comes from meat, from nuts.
L-酪氨酸来自肉类、坚果。
There are some plant-based sources as well.
还有一些植物来源。
It is the precursor to dopamine.
它是多巴胺的前体。
But in the thyroid, iodine combines or works with L-tyrosine to produce T3 and T4, the thyroid hormone.
但在甲状腺中，碘与 L-酪氨酸结合或作用，产生 T3 和 T4（甲状腺激素）。
So you absolutely need sufficient iodine, you need sufficient L-tyrosine, and then you also need something else, which is called selenium.
所以你绝对需要足够的碘，你需要足够的L-酪氨酸，然后你还需要其他东西，那就是硒。
Selenium is important in order for thyroid hormone to be made because of the way that it allows L-tyrosine and iodine to interact.
硒对于甲状腺激素的生成非常重要，因为它可以让 L-酪氨酸和碘相互作用。
And the thing is, most people aren't getting enough selenium because they don't eat foods that are high in selenium.
问题是，大多数人没有摄入足够的硒，因为他们不吃富含硒的食物。
Now, how much selenium you need will depend on where you live.
现在，您需要多少硒将取决于您居住的地方。
It actually varies country by country.
实际上，每个国家的情况都不同。
Some countries I found say that you should get 100 micrograms, some say 200, some say 155.
我发现有些国家说你应该摄入 100 微克，有些说 200 微克，有些说 155 微克。
The average was about 155 micrograms, the countries I looked at.
我观察的国家/地区的平均含量约为 155 微克。
People who are trying to increase thyroid levels might want to consume more selenium.
试图提高甲状腺水平的人可能需要摄入更多的硒。
And if you consume a vitamin, of course, you want to make sure if it has selenium, that you're not overdoing it by consuming a lot of selenium-rich foods either.
当然，如果您服用维生素，您要确保它是否含有硒，并且您也不会因食用大量富含硒的食物而过量服用。
Brazil nuts are the heavyweight champion of foods to get selenium from.
巴西坚果是获取硒的食物中重量级的冠军。
It has very high concentrations of selenium.
它含有非常高浓度的硒。
In just six or eight, Brazil nuts contain something like 550 micrograms of selenium.
仅六八颗巴西坚果就含有约 550 微克的硒。
It's also present in fish, ham, of all things, contains a lot of selenium.
它也存在于鱼、火腿等所有食物中，含有大量的硒。
For whatever reason, pork does.
无论出于何种原因，猪肉都会这样做。
I'm not a big consumer of pork.
我不是猪肉的大消费者。
Beef has some selenium.
牛肉含有一定量的硒。
But what's interesting, if you look at the sources, pork, beef, turkey, chicken, cottage cheese, eggs, brown rice, what you want to understand is that they have something like 30 to 50 micrograms of selenium.
但有趣的是，如果你查看来源，猪肉、牛肉、火鸡、鸡肉、奶酪、鸡蛋、糙米，你会发现它们含有 30 到 50 微克的硒。
So if you're not eating Brazil nuts, and I'm guessing most people aren't, and you're not eating a lot of animal-based foods, which I know many of you aren't, then you're probably not getting enough selenium.
因此，如果您不吃巴西坚果（我猜大多数人不吃巴西坚果），并且您没有吃很多动物性食品（我知道你们很多人都没有吃），那么您可能没有摄入足够的硒。
And again, you can have these levels measured, or you can just check what you're consuming, and figure out whether or not you're meeting the ration that you need in order to get healthy levels of thyroid.
同样，您可以测量这些水平，或者您可以检查您正在摄入的食物，并确定您是否达到了获得健康甲状腺水平所需的配给量。
I also want to mention that for children, their daily requirements of selenium are much lower, as low as 30 or 40 micrograms for kids 14 years or younger.
我还想提一下，对于儿童来说，他们每天对硒的需求量要低得多，14岁或以下的儿童低至30或40微克。
And again, that's micrograms, not milligrams.
再说一次，这是微克，而不是毫克。
So again, look into what you need, but if you're somebody who's interested in keeping thyroid function healthy and productive, then you certainly want to make sure you're getting enough iodine, you're getting enough selenium, and you're getting enough L-tyrosine.
再说一次，看看你需要什么，但如果你对保持甲状腺功能健康和高效感兴趣，那么你当然想确保你摄入足够的碘、硒和 L-酪氨酸。
And it's interesting when you start looking at the various foods, especially highly processed foods, then you start to realize that perhaps many people, maybe you, are not.
有趣的是，当您开始观察各种食物，尤其是高度加工的食物时，您就会开始意识到也许很多人，也许您，都不是。
I'd like to take a quick break and thank our sponsor, Eight Sleep.
我想稍微休息一下，并感谢我们的赞助商“八睡”。
Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.
August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。
Now, I've spoken before on this podcast about the critical need for us to get adequate amounts of quality sleep each night.
现在，我之前在这个播客上谈到过我们迫切需要每晚获得充足的优质睡眠。
Now, one of the best ways to ensure a great night's sleep is to ensure that the temperature of your sleeping environment is correct.
现在，确保一夜好眠的最佳方法之一是确保睡眠环境的温度正确。
And that's because in order to fall and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.
这是因为为了入睡并保持深度睡眠，您的体温实际上必须下降约一到三度。
And in order to wake up feeling refreshed and energized, your body temperature actually has to increase about one to three degrees.
为了醒来时感到神清气爽、精力充沛，您的体温实际上必须升高约一到三度。
Eight Sleep makes it very easy to control the temperature of your sleeping environment by allowing you to program the temperature of your mattress cover at the beginning, middle, and end of the night.
八睡眠让您可以轻松控制睡眠环境的温度，您可以在晚上开始、中间和结束时对床垫罩的温度进行编程。
I've been sleeping on an Eight Sleep mattress cover for nearly four years now, and it has completely transformed and improved the quality of my sleep.
我已经睡在八睡眠床垫罩上近四年了，它彻底改变并改善了我的睡眠质量。
Eight Sleep recently launched their newest generation of the pod cover called the Pod 4 Ultra.
八睡眠最近推出了他们最新一代的 Pod 4 Ultra。
The Pod 4 Ultra has improved cooling and heating capacity.
Pod 4 Ultra 改进了制冷和制热能力。
I find that very useful because I like to make the bed really cool at the beginning of the night, even colder in the middle of the night, and warm as I wake up.
我发现这非常有用，因为我喜欢让床在夜刚开始时非常凉爽，在半夜更冷，而在我醒来时却很温暖。
That's what gives me the most slow-wave sleep and rapid eye movement sleep.
这就是给我最慢波睡眠和快速动眼睡眠的原因。
It also has snoring detection that will automatically lift your head a few degrees to improve your airflow and stop your snoring.
它还具有打鼾检测功能，可自动将您的头部抬起几度，以改善气流并停止打鼾。
If you'd like to try an Eight Sleep mattress cover, go to eightsleep.com/huberman to save up to $350 off their Pod 4 Ultra.
如果您想尝试 8 Sleep 床垫套，请访问 foursleep.com/huberman，Pod 4 Ultra 最多可节省 350 美元。
Eight Sleep currently ships in the USA, Canada, UK, select countries in the EU, and Australia.
八睡眠目前在美国、加拿大、英国、欧盟部分国家和澳大利亚发货。
Again, that's eightsleep.com/huberman.
再说一遍，这是八睡眠.com/huberman。
If you're curious how thyroid actually increases metabolism, allows you to eat more, et cetera, it relates to something we covered last issue, which is glucose.
如果您好奇甲状腺实际上如何增加新陈代谢，让您吃得更多等等，它与我们上一期介绍的东西有关，即葡萄糖。
Remember, when you eat something, blood sugar goes up, insulin is secreted from the pancreas, and it makes sure that blood glucose doesn't go too high, which can damage tissues, or too low, which would make you hypoglycemic.
请记住，当您吃东西时，血糖会上升，胰腺会分泌胰岛素，它可以确保血糖不会过高，否则会损害组织，也不会过低，否则会导致低血糖。
Thyroid increases glucose uptake by various tissues, in particular muscle and bone.
甲状腺增加各种组织对葡萄糖的摄取，特别是肌肉和骨骼。
It actually can increase bone mineral density, which is a really good thing as you get older.
它实际上可以增加骨矿物质密度，随着年龄的增长，这确实是一件好事。
When I say older, I mean basically 30 and older.
当我说年龄大时，我的意思基本上是30岁以上。
The reason you can recover more quickly from injuries if you have a healthy thyroid and healthy thyroid pathways is because you can consume energy.
如果您拥有健康的甲状腺和健康的甲状腺通路，您可以更快地从受伤中恢复，因为您可以消耗能量。
That energy is diverted toward bone repair and muscle repair and cartilage repair.
该能量被转移到骨骼修复、肌肉修复和软骨修复上。
And so the way it does this, again, is by increasing ATP.
因此，它的实现方式也是通过增加 ATP。
But the whole idea here is that iodine, selenium, L-tyrosine allow thyroid to be at healthy levels so that thyroid then can take glucose in the blood and divert it to tissues for it to be used, in particular your brain, and that's why the ability of your brain to use glucose or ketones for that matter, is going to be aided by having healthy thyroid.
但这里的整体想法是，碘、硒、L-酪氨酸使甲状腺处于健康水平，这样甲状腺就可以吸收血液中的葡萄糖并将其转移到组织中供其使用，特别是您的大脑，这就是为什么您的大脑使用葡萄糖或酮的能力将通过拥有健康的甲状腺来帮助。
So do the things, take the things, eat the things that are going to allow you to have healthy levels of thyroid hormone.
因此，做一些事情、吃一些东西、吃一些能让你保持健康的甲状腺激素水平的东西。
If you're concerned about having excessively high or excessively low levels of thyroid hormone, absolutely, look up what the symptoms are, talk to your physician, and there are a number of good treatments.
如果您担心甲状腺激素水平过高或过低，绝对要查一下症状是什么，并咨询您的医生，有很多好的治疗方法。
I didn't talk about prescription drugs that can improve symptoms related to hypo or hyperthyroid.
我没有谈论可以改善甲状腺功能减退或甲状腺功能亢进相关症状的处方药。
Of course, they have synthesized thyroid, so if you don't make enough thyroid, you can take thyroid.
当然，他们已经合成了甲状腺，所以如果你制造的甲状腺不够，你可以服用甲状腺。
It's by prescription.
这是凭处方。
If you have too much thyroid, sometimes they'll take out the thyroid gland, or they can administer drugs that will either block receptors or will interfere with some of the pathways from the brain to the pituitary or from the pituitary to the thyroid in order to adjust the thyroid hormone that way.
如果你的甲状腺过多，有时他们会切除甲状腺，或者他们可以服用药物来阻断受体或干扰从大脑到垂体或从垂体到甲状腺的一些通路，以便以这种方式调整甲状腺激素。
So there are the big guns in terms of the treatments for different thyroid disorders, but we're not talking about thyroid disorders.
因此，在不同甲状腺疾病的治疗方面存在着重要的观点，但我们不是在谈论甲状腺疾病。
We're talking about how to get and maintain thyroid levels in healthy ranges and some straightforward ways to do that through diet and supplementation.
我们正在讨论如何使甲状腺水平保持在健康范围内，以及通过饮食和补充剂实现这一目标的一些简单方法。
Next, we're going to talk about growth hormone.
接下来我们要谈谈生长激素。
Growth hormone is a pretty straightforward one for you to understand now because it follows the exact same logic as thyroid hormone.
生长激素是一种非常简单的激素，因为它遵循与甲状腺激素完全相同的逻辑。
In fact, their functions are so closely overlapping that you're probably going to think, why do you have these two systems?
事实上，它们的功能如此紧密地重叠，以至于您可能会想，为什么要有这两个系统？
So just very briefly Growth hormone-releasing hormone.
非常简单地说生长激素释放激素。
So remember, "releasing" means it comes from the brain, comes from the brain and tells the pituitary to release growth hormone.
所以记住，“释放”就是来自大脑，来自大脑，告诉脑垂体释放生长激素。
And then growth hormone is released into the bloodstream where it goes and acts on a ton of tissues, muscle, ligaments, bone, fat, et cetera, to increase metabolism.
然后生长激素被释放到血液中，作用于大量组织、肌肉、韧带、骨骼、脂肪等，以增加新陈代谢。
It sounds just like thyroid hormone, and they do work in parallel, and that's why we've lumped them together in the same episode.
它听起来就像甲状腺激素，它们确实并行工作，这就是为什么我们将它们集中在同一集中。
They increase metabolism and repair and growth of tissues.
它们增加新陈代谢以及组织的修复和生长。
Today we're going to talk about the things that anyone can do to increase growth hormone, and there are reasons why certain people would want to do that.
今天我们将讨论任何人都可以做的事情来增加生长激素，以及为什么某些人想要这样做是有原因的。
People that make normal, quote, unquote, "levels of growth hormone" might want to do that as they age because during puberty and development, the pituitary is churning out tons of growth hormone.
那些“生长激素水平”正常的人可能会随着年龄的增长而想要这样做，因为在青春期和发育过程中，垂体会产生大量的生长激素。
It's responsible for the growth, not surprising, of the body and all its features, height just being one of those.
毫不奇怪，它负责身体及其所有特征的生长，身高只是其中之一。
And so as we age, we make less growth hormone, and that is one of the reasons why we recover more slowly from injuries.
因此，随着年龄的增长，我们产生的生长激素会减少，这就是我们从受伤中恢复得更慢的原因之一。
It's one of the reasons why we accumulate body fat, and it's one of the reasons why our metabolism slows.
这是我们体内脂肪堆积的原因之一，也是我们新陈代谢减慢的原因之一。
And so growth hormone replacement therapy has been tremendously popular in the last 20 years, which is not to say it doesn't carry its problems.
因此，生长激素替代疗法在过去 20 年中非常受欢迎，但这并不是说它没有问题。
It does.
确实如此。
Here's one of the major problems with injecting growth hormone.
这是注射生长激素的主要问题之一。
Not saying people shouldn't do this if their doctor has approved it or it's in keeping with their particular life goals, but growth hormone, if it's in levels that are too high, will cause growth of all tissues.
并不是说如果医生批准或者符合他们特定的生活目标，人们就不应该这样做，但生长激素如果水平过高，会导致所有组织生长。
So not just muscle, not just reduction in body fat by metabolizing, by allowing fatty acids to be pulled out of storage and used for ATP, but it will also cause increase in growth of the heart and the lungs and the liver and the spleen.
因此，不仅仅是肌肉，不仅仅是通过代谢、从储存中提取脂肪酸并用于 ATP 来减少体内脂肪，而且还会导致心脏、肺、肝脏和脾脏的生长增加。
And so this is the concern with abuse of growth hormone.
这就是滥用生长激素的问题。
So we're not going to be talking about abuse of growth hormone.
所以我们不会谈论生长激素的滥用。
We will, however, talk about tools that anyone can use to increase levels of growth hormone.
然而，我们将讨论任何人都可以用来提高生长激素水平的工具。
Some of them are behavioral, some of them are supplement based, and some of them interact with behaviors and supplements.
其中一些是行为性的，一些是基于补充的，还有一些与行为和补充相互作用。
And what's cool about the discussion about growth hormone is that the tools that exist out there to increase growth hormone are very actionable.
关于生长激素的讨论的有趣之处在于，现有的增加生长激素的工具非常可行。
There are things that can increase growth hormone 300%, 400%, 500% or more.
有些东西可以使生长激素增加300%、400%、500%或更多。
And even though that's a short-lived increase, they can have very powerful effects on metabolism and on repair of tissues.
尽管这种增加是短暂的，但它们可以对新陈代谢和组织修复产生非常强大的影响。
So let's talk about those.
那么让我们来谈谈这些吧。
As always, I want to emphasize, talk to a doctor before you do anything, including remove any treatments.
一如既往，我想强调，在做任何事情之前先咨询医生，包括取消任何治疗。
Growth hormone is released every night when you go to sleep, and it's released in the early part of sleep during so-called slow wave sleep.
生长激素每天晚上入睡时都会释放，并且会在睡眠早期（即所谓的慢波睡眠）中释放。
So the two conditions that have to be met in order for growth hormone to be secreted regularly for tissue repair, et cetera, are you need to get into slow wave sleep, the so-called deep sleep, and you need blood insulin and glucose to be relatively low.
因此，为了使生长激素定期分泌以进行组织修复等，必须满足两个条件：您需要进入慢波睡眠，即所谓的深度睡眠，并且您需要血液胰岛素和血糖相对较低。
So eating within two hours of going to sleep is going to suppress growth hormone release.
因此，入睡后两小时内进食会抑制生长激素的释放。
That's very clear.
这非常清楚。
So what is special about this early phase of sleep?
那么这个早期睡眠阶段有什么特别之处呢？
What in particular about slow wave deep sleep allows the pituitary to release growth hormone?
慢波深度睡眠有什么特别之处可以让垂体释放生长激素？
So the answer is it's delta wave activity in the brain.
所以答案是大脑中的δ波活动。
Delta waves are these big, giant waves of activity in the brain that correlate with slow wave sleep as opposed to faster waves of activity that associate with rapid eye movement sleep.
德尔塔波是大脑中这些大而巨大的活动波，与慢波睡眠相关，而不是与快速眼动睡眠相关的更快的活动波。
It's the delta waves of activity, these sweeping big waves of activity in the neurons that stimulate the brain to stimulate the pituitary.
正是活动的δ波，神经元中这些扫荡的大活动波刺激大脑刺激垂体。
Because once you understand that, then you have something to anchor to in terms of thinking, "What are the things I can do in waking that will allow me to release more growth hormone?" Which for most people is going to be a good thing.
因为一旦你明白了这一点，你就会在思考中有所锚定：“我醒来时可以做哪些事情，让我释放更多的生长激素？”对于大多数人来说这将是一件好事。
Now, the delta wave activity and the slow wave activity in the brain being very important for growth hormone release, and growth hormone release being so important for metabolic functions and peeling away unwanted body fat and repairing tissues, et cetera, forces us to ask, well, what other things can we do in waking in order to increase growth hormone release?
现在，大脑中的δ波活动和慢波活动对于生长激素的释放非常重要，而生长激素的释放对于代谢功能、去除不需要的身体脂肪和修复组织等非常重要，这迫使我们问，那么，我们在醒来时还可以做哪些其他事情来增加生长激素的释放？
So let's start with the ones that have a potentially big effect but are a little bit harder to access.
因此，让我们从那些具有潜在巨大影响但有点难以访问的内容开始。
And for that, I want to point toward a book which is really kind of interesting.
为此，我想推荐一本非常有趣的书。
It's not focused on growth hormone, but the book is called "Altered Traits."
这本书的重点不是生长激素，而是《改变的性状》。
This is the book.
这就是这本书。
It's an excellent book.
这是一本很棒的书。
"Altered Traits" by Goleman and Davidson.
戈尔曼和戴维森的《改变的特征》。
"Science Reveals How Meditation Changes Your Mind, Brain, and Body." Very interesting book.
“科学揭示冥想如何改变你的思想、大脑和身体。”非常有趣的书。
For those of you that are interested in meditation, and perhaps those of you who are not but are considering it, what they talk about in this book is the fact that meditation has two separate lines of effects.
对于那些对冥想感兴趣的人，也许那些不感兴趣但正在考虑冥想的人来说，他们在本书中讨论的是冥想有两种不同的效果。
One of those lines of effects are things that change your state.
这些影响之一是改变你的状态的事情。
So you're stressed, you sit down, you meditate, and you relax, and you go into a particular state.
所以你有压力，你坐下来，你冥想，然后你放松，然后你进入一种特定的状态。
The other are the changes that occur over time, and those are changes in trait.
另一个是随着时间的推移发生的变化，这些是特质的变化。
So personality can actually change with long bouts of TM meditation or repeated meditation.
因此，通过长时间的 TM 冥想或反复冥想，性格实际上可以改变。
In any case, the reason we're talking about "Altered Traits" today is because certain types of meditation can get people's brains into states that very closely mimic slow wave sleep.
无论如何，我们今天谈论“改变的特征”的原因是因为某些类型的冥想可以使人们的大脑进入非常接近慢波睡眠的状态。
So what this means is for people that are interested in increasing growth hormone, a meditation practice that allows you to get into these slow wave delta type frequency activity in the brain may be very beneficial because as I mentioned before, that's what's gating growth hormone release.
因此，这对于那些对增加生长激素感兴趣的人来说意味着什么，冥想练习可以让你进入大脑中这些慢波三角洲类型的频率活动，这可能非常有益，因为正如我之前提到的，这就是控制生长激素释放的原因。
It's not just a circadian phenomenon.
这不仅仅是一种昼夜节律现象。
It's actually controlled by these brain waves.
它实际上是由这些脑电波控制的。
Now let's move to the things that one can do that have been shown to have Let's just be honest, pretty enormous effects on growth hormone release in waking, and these are things that are very actionable.
现在让我们转向人们可以做的事情，这些事情已经被证明对清醒时的生长激素释放有相当大的影响，而且这些都是非常可行的事情。
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 D3K2.
目前，他们赠送五个免费旅行包以及一年的维生素 D3K2。
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。
One of the things that can have a dramatic effect on levels of growth hormone release in waking, as well as in sleep the following night, is exercise.
运动是对醒来时以及第二天晚上睡眠时生长激素释放水平产生巨大影响的因素之一。
There are hundreds, if not thousands, of studies measuring growth hormone both during or sometimes after exercise or the following night.
有数百项甚至数千项研究在运动期间或有时在运动后或第二天晚上测量生长激素。
And the conclusion that one takes away from all of these is that exercise has to be of particular duration and intensity in order to get growth hormone release.
从所有这些得出的结论是，运动必须有特定的持续时间和强度才能释放生长激素。
So first, I'm just going to tell you what I found to be the maximum amount of growth hormone release as it relates to a particular form of exercise.
首先，我将告诉您我发现的生长激素释放的最大量，因为它与特定的运动形式相关。
The particular form of exercise is either weight training or it can be endurance training, but the endurance training and the weight training actually have to be limited to about 60 minutes, not much longer.
具体的运动形式可以是重量训练，也可以是耐力训练，但耐力训练和重量训练实际上必须限制在60分钟左右，不能太长。
A proper warm-up seems to accelerate the release of growth hormone once the hard work phase starts.
一旦艰苦的工作阶段开始，适当的热身似乎会加速生长激素的释放。
So ten minutes of warm-up or so was the number that I extracted from all these studies.
所以十分钟左右的热身时间是我从所有这些研究中提取的数字。
And when you say warm up, it doesn't mean just warm up the limbs and tissues that you're going to use so you don't get injured, actually warm the body.
当你说热身时，它并不意味着只是热身你将要使用的四肢和组织，这样你就不会受伤，实际上是温暖身体。
Getting the body warm as a warm-up seems to be important because temperature of the body seems to be an important condition or prerequisite for certain patterns of exercise to maximize growth hormone release.
热身时让身体变暖似乎很重要，因为身体温度似乎是某些运动模式最大限度地释放生长激素的重要条件或先决条件。
So if it's weight-bearing exercise, it would be getting close to that final repetitions where you can't complete them, but not pushing through those or even going to failure, but getting close leads to anywhere from 300% to 500% increases in resting growth hormone levels, and 300% to 500% increases in growth hormone the following night when you go to sleep, which is incredible.
因此，如果是负重运动，它会接近你无法完成的最后重复次数，但不会推动这些重复，甚至会失败，但接近会导致静息生长激素水平增加 300% 到 500%，并且第二天晚上当你入睡时，生长激素水平会增加 300% 到 500%，这是令人难以置信的。
One of the other conditions that seemed to be important, again, was to have relatively low blood glucose.
其他似乎很重要的条件之一是血糖相对较低。
So probably not eating too close to exercise or not ingesting a lot of sugars during the exercise.
因此，可能不要在运动前后进食太近，或者在运动过程中不要摄入大量糖。
That was supported by the fact that ingestion of a sports drink that contains caloric sugar immediately flatlined the growth hormone levels.
摄入含热量糖的运动饮料会立即使生长激素水平趋于平缓，这一事实证明了这一点。
So really interesting relationship between insulin, glucose, and growth hormone.
胰岛素、葡萄糖和生长激素之间的关系非常有趣。
And then the other interesting thing was that even after the exercise, taking body temperature back down to normal levels relatively quickly seemed to be associated with these big spikes in growth hormone.
另一件有趣的事情是，即使在运动之后，体温相对较快地恢复到正常水平似乎与生长激素的大幅上升有关。
Otherwise, what would happen is you get these big spikes in growth hormone, but if the exercise went too long or if body temperature remained too high for too long, then you didn't get the second increase in growth hormone the following night.
否则，会发生的情况是，你的生长激素会大幅增加，但如果运动时间太长或体温保持太高的时间太长，那么第二天晚上你的生长激素就不会第二次增加。
Let's talk about supplements.
我们来谈谈补充剂。
So this has been known about for some time, but arginine, the amino acid arginine, can increase growth hormone levels substantially.
人们已经知道这一点有一段时间了，但精氨酸（氨基酸精氨酸）可以显着提高生长激素水平。
The levels and the amounts of arginine required to get big growth hormone release increases is pretty substantial.
获得大量生长激素释放所需的精氨酸水平和数量是相当可观的。
So some people will take arginine before bedtime.
所以有些人会在睡前服用精氨酸。
Some people take it before exercise.
有些人在运动前服用。
The prerequisite, again, is low blood glucose.
同样，先决条件是低血糖。
Blood glucose is high, it's going to quash the effect.
血糖高，就会消除效果。
The amounts of arginine that people take are anywhere from three grams to 10 grams or sometimes even more.
人们摄入的精氨酸量从 3 克到 10 克，有时甚至更多。
Although this is definitely a case of more is not better.
虽然这绝对是情况并非越多越好。
There is a threshold at which growth hormone release is actually blunted by taking more than nine grams of arginine.
存在一个阈值，在该阈值下，摄入超过 9 克的精氨酸实际上会减弱生长激素的释放。
Now, nine grams of arginine orally is a lot of pills.
现在，口服九克精氨酸是很多药片。
It's at minimum nine pills, and it can cause some GI disturbance, right?
至少九粒药片，可能会引起一些胃肠道紊乱，对吧？
People can feel nauseous.
人们会感到恶心。
Some people will throw it up.
有些人会把它扔掉。
What's interesting, however, is that whether or not it's by mouth or by vein, taking arginine can dramatically increase growth hormone release 400% to 600% above baseline.
然而有趣的是，无论是口服还是静脉注射，服用精氨酸都可以使生长激素释放量显着增加，比基线高 400% 至 600%。
So these are huge increases in growth hormone.
所以这些都是生长激素的巨大增加。
Now, here is something really important and interesting to note, which is that increasing arginine levels with the specific goal of increasing growth hormone release can actually short-circuit the effects of exercise on growth hormone.
现在，有一件非常重要且有趣的事情需要注意，那就是，以增加生长激素释放为具体目标来增加精氨酸水平实际上可以缩短运动对生长激素的影响。
Several studies that I looked at looked at the interaction of taking arginine and the exercise, or just the arginine or just the exercise alone.
我研究的几项研究着眼于服用精氨酸和运动、或仅服用精氨酸或仅进行运动的相互作用。
And so you don't, unfortunately, if growth hormone increases your goal, you don't unfortunately get to increase growth hormone 800% by taking arginine and exercising.
因此，不幸的是，如果生长激素增加了您的目标，那么不幸的是，您不会通过服用精氨酸和锻炼来增加 800% 的生长激素。
It always seems to be clamped at about 300% to 500% increases.
它似乎总是被限制在大约 300% 到 500% 的增幅。
So hopefully that's clear.
希望这是清楚的。
One thing that's particularly interesting to me as somebody who's in his 40s is that it's actually between ages 30 and 40 that the amount of growth hormone that you release Each night is reduced by two to threefold.
作为一个 40 多岁的人，我特别感兴趣的一件事是，实际上在 30 岁到 40 岁之间，你每晚释放的生长激素量会减少两到三倍。
And since everybody goes through this age-related decline very dramatically, it seems to me that the things that we're supposed to be doing anyway, like exercising, like trying not to eat too close to bedtime, trying to optimize sleep, all of these are wonderful tools that we should be pursuing and perhaps using, and they can actually offset the two to threefold decrease.
由于每个人都会经历这种与年龄相关的急剧下降，在我看来，我们无论如何都应该做的事情，比如锻炼，比如尽量不要在睡前吃得太近，尝试优化睡眠，所有这些都是我们应该追求和也许使用的奇妙工具，它们实际上可以抵消两到三倍的下降。
If we're talking about a two to threefold decrease for people that are in their 30s and 40s, and then we're talking about increases from exercise or maybe from supplementation, but certainly from exercise of 300% to 500%, well then all of a sudden we're in a position to actually offset the age-related decline in growth hormone completely just through behaviors.
如果我们谈论的是 30 多岁和 40 多岁的人生长激素减少了两到三倍，然后我们谈论的是运动或补充剂带来的增长，但肯定是运动量 300% 到 500%，那么突然之间，我们就可以通过行为完全抵消与年龄相关的生长激素下降。
And I think that's quite interesting and quite powerful.
我认为这非常有趣并且非常强大。
Now I'd like to discuss a way that anyone can increase their levels of growth hormone dramatically.
现在我想讨论一种任何人都可以大幅提高生长激素水平的方法。
And when I say dramatically, I mean dramatically.
当我说戏剧性时，我的意思是戏剧性的。
I'll get to the numbers in a couple of minutes.
几分钟后我会得到这些数字。
But we have to remember how growth hormone is released in the first place.
但我们首先必须记住生长激素是如何释放的。
Remember, it all starts in the brain, in the hypothalamus.
请记住，这一切都始于大脑、下丘脑。
The hypothalamus is a brain area that controls things like sexual behavior, temperature regulation, circadian behavior, meaning when you want to be awake and when you want to be asleep, aggression, all of that.
下丘脑是一个控制性行为、温度调节、昼夜节律行为等大脑区域，这意味着你什么时候想醒，什么时候想睡，攻击性等等。
There are other brain areas involved too, but it has a rich collection of different neurons involved in all these very basic functions.
还涉及其他大脑区域，但它拥有丰富的不同神经元集合，涉及所有这些非常基本的功能。
Now, as we talked about the releasing hormones, the growth hormone-releasing hormone comes from neurons in the hypothalamus.
现在，当我们谈论释放激素时，生长激素释放激素来自下丘脑的神经元。
Those then communicate with the pituitary, and the pituitary releases growth hormone, and then the growth hormone acts on all these different tissues, muscle, liver, cartilage, et cetera.
然后它们与垂体通讯，垂体释放生长激素，然后生长激素作用于所有这些不同的组织，肌肉、肝脏、软骨等。
Body fat.
身体脂肪。
Makes them use energy.
使他们使用能量。
That's why you lose body fat when growth hormone levels are high.
这就是为什么当生长激素水平高时你会减少体内脂肪。
It makes you grow muscle, strengthens bones, et cetera.
它可以让你生长肌肉、强化骨骼等等。
Now, one of the things that has a profound effect on growth hormone levels, growth hormone release, is temperature.
现在，对生长激素水平（即生长激素释放）产生深远影响的因素之一是温度。
Now, the data on this are very strong, and the data come from both animal studies and human studies.
现在，这方面的数据非常有力，数据来自动物研究和人体研究。
And if you're guessing which direction this is going to go, you can probably imagine that making animals or people warmer is the way to go if you want to increase growth hormone.
如果你猜测这会朝哪个方向发展，你可能会想象，如果你想增加生长激素，让动物或人类变暖是可行的方法。
Now, anytime you're going to increase temperature of yourself or anyone else or an animal, it is risky.
现在，任何时候你要提高自己、其他人或动物的体温，都是有风险的。
I want to be really clear about this.
我想澄清这一点。
Not everyone should engage in the behaviors I'm about to describe.
并非每个人都应该从事我将要描述的行为。
And I should just say the reason it's risky is it doesn't take much of a temperature increase in the brain to cook the brain, to cook neurons, and after that point, neurons can't come back and people can die from hyperthermia.
我应该说它有风险的原因是大脑不需要太多的温度升高就可以煮熟大脑，煮熟神经元，在那之后，神经元无法恢复，人们可能会死于高热。
However, there are really strong data pointing to the fact that sauna, AKA deliberate hyperthermia, not too high however, that sauna can increase the release of growth hormone and other hormones.
然而，确实有强有力的数据表明，桑拿，又名故意高温，虽然温度不太高，但桑拿可以增加生长激素和其他激素的释放。
And what's so dramatic about this literature is the size of the effects that are reported.
这些文献的引人注目之处在于所报道的影响的大小。
Entering environments where it's very hot for short periods of time, anywhere from 20 minutes to 30 minutes, where the temperature is 80 degree Celsius to 100 degree Celsius, has been shown to increase growth hormone release 16-fold.
研究表明，短时间进入非常热的环境（20 分钟到 30 分钟，温度为 80 摄氏度到 100 摄氏度），生长激素的释放量会增加 16 倍。
That's right, 16-fold.
没错，是16倍。
That's 1,600%.
那是 1,600%。
Now, there are also effects on other hormones, prolactin, cortisol, et cetera.
现在，对其他激素、催乳素、皮质醇等也有影响。
So the pattern that was described in this study, and there have been many studies now, endocrine effects of repeated sauna were done in 17 humans.
因此，这项研究中描述的模式，以及现在已经有很多研究，在 17 个人身上进行了重复桑拿对内分泌的影响。
They actually had to do this three days in a row, and the pattern was to get into the sauna for 20 minutes, followed by 30 minutes of cooling, followed by 20 minutes sauna again, led to a five-fold increase in growth hormone.
他们实际上必须连续三天这样做，模式是进入桑拿房20分钟，然后进行30分钟的冷却，然后再次进行20分钟的桑拿房，导致生长激素增加五倍。
And then by doing that day after day after day, on the third day, you would see these huge increases of up to 16-fold.
然后日复一日地这样做，到了第三天，你会看到高达 16 倍的巨大增长。
But these increases in growth hormone are tremendous, and what they probably stem from are increased activity of neurons within the hypothalamus that stimulate growth hormone release from the pituitary.
但生长激素的增加是巨大的，它们可能源于下丘脑内神经元活动的增加，刺激垂体释放生长激素。
And that's probably because the growth hormone-releasing hormone neurons in the hypothalamus sit very closely and may even be intermixed with some of the neurons in the hypothalamus that regulate heat and body temperature.
这可能是因为下丘脑中生长激素释放激素神经元的位置非常接近，甚至可能与下丘脑中调节热量和体温的一些神经元混合在一起。
Remember, metabolism is in part a heat.
请记住，新陈代谢的一部分是热量。
It's like a furnace of how much energy you're consuming and using for building or for energy usage purposes.
它就像一个熔炉，记录您消耗和使用多少能源用于建筑或能源使用目的。
So sauna can be very, very interesting, and again, it's 20 minutes, 30 minute cooling, 20 minutes again.
所以桑拿可以非常非常有趣，而且，20 分钟，30 分钟冷却，再 20 分钟。
Proceed with extreme caution, but nonetheless, these are pretty extreme effects in terms of their abilities to increase growth hormone levels.
请务必谨慎行事，但尽管如此，就其增加生长激素水平的能力而言，这些影响相当极端。
I'd like to take a quick break and acknowledge one of our sponsors, David.
我想稍微休息一下并感谢我们的赞助商之一大卫。
David makes a protein bar unlike any other.
大卫制作的蛋白质棒与众不同。
It has 28 grams of protein, only 150 calories, and zero grams of sugar.
它含有 28 克蛋白质，仅 150 卡路里，零克糖。
That's right, 28 grams of protein and 75% of its calories come from protein.
没错，28克蛋白质，其75%的热量都来自于蛋白质。
This is 50% higher than the next closest protein bar.
这比第二接近的蛋白质棒高出 50%。
David protein bars also taste amazing.
大卫蛋白棒的味道也很棒。
Even the texture is amazing.
就连质感也令人惊叹。
My favorite bar is the chocolate chip cookie dough, but then again, I also like the new chocolate peanut butter flavor and the chocolate brownie flavor.
我最喜欢的巧克力棒是巧克力饼干面团，但话又说回来，我也喜欢新的巧克力花生酱口味和巧克力布朗尼口味。
Basically, I like all the flavors a lot.
基本上，所有的口味我都很喜欢。
They're all incredibly delicious.
它们都非常美味。
In fact, the toughest challenge is knowing which ones to eat on which days and how many times per day.
事实上，最艰巨的挑战是知道哪一天吃哪些食物以及每天吃多少次。
I limit myself to two per day, but I absolutely love them.
我限制自己每天只能吃两个，但我绝对喜欢它们。
With David, I'm able to get 28 grams of protein in the calories of a snack, which makes it easy to hit my protein goals of one gram of protein per pound of body weight per day, and it allows me to do so without ingesting too many calories.
有了 David，我就能在一份零食的卡路里中获得 28 克蛋白质，这让我很容易达到每天每磅体重 1 克蛋白质的蛋白质目标，而且我可以在不摄入太多卡路里的情况下实现这一目标。
I'll eat a David protein bar most afternoons as a snack, and I always keep one with me when I'm out of the house or traveling.
大多数下午我都会吃大卫蛋白棒作为零食，当我出门或旅行时，我总是随身携带一根。
They're incredibly delicious, and given that they have 28 grams of protein, they're really satisfying for having just 150 calories.
它们非常美味，而且含有 28 克蛋白质，仅含 150 卡路里热量就已经很令人满意了。
If you'd like to try David, you can go to davidprotein.com/huberman.
如果您想尝试 David，可以访问 david Protein.com/huberman。
Again, that's davidprotein.com/huberman.
同样，这是 david Protein.com/huberman。
There's a kind of new area that's developing now that I think deserves our attention, not because I'm encouraging it, but because it is happening, and those are peptides.
现在有一种正在发展的新领域，我认为值得我们关注，不是因为我鼓励它，而是因为它正在发生，这些就是肽。
So these days, you hear a lot about peptides.
如今，您听到了很多有关肽的信息。
I'd like to clarify a little bit about what peptides are.
我想澄清一下什么是肽。
Peptides is a really huge category of biological compounds.
肽是一类非常庞大的生物化合物。
Peptides are just strings of amino acids, right?
肽只是氨基酸串，对吧？
So we've talked about L-tyrosine, arginine, ornithine.
我们讨论了 L-酪氨酸、精氨酸、鸟氨酸。
Those are amino acids.
这些是氨基酸。
Those are individual amino acids, and those are put together into little small peptides, or they're what are called polypeptides, which are just longer peptides.
这些是单独的氨基酸，它们被组合成小肽，或者它们就是所谓的多肽，它们只是更长的肽。
Turns out that for any substance like growth hormone or growth hormone-releasing hormone, it's made up of different amino acids in different sequences, just like your genes are made up of A's and G's and C's and T's, nucleotides in different sequences.
事实证明，对于任何物质，如生长激素或生长激素释放激素，它都是由不同序列的不同氨基酸组成，就像你的基因由不同序列的 A、G、C 和 T 核苷酸组成。
It's like a recipe.
这就像一个食谱。
Peptides tend to be short sequences of amino acids that resemble a hormone enough or resemble some other peptide enough that it can lead to the similar or same effects when you inject them.
肽往往是短氨基酸序列，与激素或其他肽足够相似，因此注射它们时可以产生相似或相同的效果。
So for example, we make growth hormone-releasing hormone from our brain, which stimulates growth hormone from the pituitary.
例如，我们从大脑中产生生长激素释放激素，它会刺激垂体中的生长激素。
But people now will take things like sermorelin, S-E-R-M-O-R-E-L-I-N, sermorelin, which is not the entire peptide sequence of growth hormone-releasing hormone, but it's a subset of those, then that stimulates the release of growth hormone from the pituitary.
但现在人们会服用像舍莫林、S-E-R-M-O-R-E-L-I-N、舍莫林这样的东西，它不是生长激素释放激素的整个肽序列，而是其中的一个子集，然后刺激垂体释放生长激素。
So this is not taking growth hormone.
所以这不是服用生长激素。
This is taking the stimulating hormone or what's often called a secretagogue or a mimic.
这就是服用刺激激素或通常所说的促分泌素或模仿剂。
All right?
好的？
It causes a secretion of the hormone that one wants.
它会导致人们想要的激素的分泌。
Sermorelin is prescription.
舍莫林是处方药。
Do they work?
它们有效吗？
Yes.
是的。
Do they shut down your natural production of growth hormone-releasing hormone?
它们会阻止生长激素释放激素的自然产生吗？
Well, the answer is yes, but some of these peptides actually have the effect of changing gene expression, because as you recall, big increases in growth hormone that are short-lived, like sauna or I should say exercise or arginine or sauna, it seems like has these huge effects.
嗯，答案是肯定的，但其中一些肽实际上具有改变基因表达的作用，因为正如你所记得的，生长激素的大幅增加是短暂的，比如桑拿，或者我应该说运动或精氨酸或桑拿，似乎有这些巨大的影响。
Those are transient, but when one is injecting over and over a constant level, you can put into action gene expression programs that can be long-lived.
这些都是短暂的，但是当一个人不断地注射恒定水平时，您就可以将基因表达程序付诸实施，从而实现长期有效。
And let's say you have a particular tumor in the body.
假设您体内有一种特定的肿瘤。
Tumors will grow when they see growth hormone, even if that tumor is unhealthy for you, right?
当肿瘤看到生长激素时就会生长，即使该肿瘤对你来说不健康，对吗？
You've got growth of tissues all over the body.
你全身的组织都在生长。
So again, not promoting their use, but they're definitely out there.
再说一次，我不是在推广它们的使用，但它们确实存在。
And so now if you hear about them or if someone's talking to you about them, now hopefully you have a better understanding about their underlying biology, and you can think rationally about whether or not they are the right decision for you.
因此，如果您现在听说过它们，或者有人与您谈论它们，那么现在希望您对它们的基本生物学有更好的了解，并且您可以理性地思考它们是否是您的正确决定。
Okay.
好的。
Once again, covered an enormous amount of material.
再次覆盖了大量的材料。
Hopefully, now you understand thyroid hormone and what it does and a little bit about its mechanism, or maybe a lot, and growth hormone and what it does and how both of them take care of our metabolism.
希望现在您了解甲状腺激素及其作用，了解一点（或者可能了解很多）其机制，以及生长激素及其作用以及它们如何照顾我们的新陈代谢。
They dictate how many nutrients we can eat and make use of.
它们决定了我们可以摄入和利用多少营养素。
They can pull from body fat stores, repair muscle, repair cartilage.
它们可以从体内储存的脂肪中提取出来，修复肌肉，修复软骨。
They really are incredible compounds, and they are actionable.
它们确实是令人难以置信的化合物，而且是可行的。
There are things that we can do, like getting that early phase of sleep, perhaps supplementing with arginine, maybe not, hopefully getting adequate exercise, warming up properly, not making the exercise too long or too intense will help.
我们可以做一些事情，比如尽早入睡，也许补充精氨酸，也许不补充，希望进行足够的锻炼，适当的热身，不要让锻炼时间太长或太剧烈，会有所帮助。
Maybe sauna or things like it, deliberate safe hyperthermia, with the emphasis on safe, might be things that are of use.
也许桑拿或类似的东西，故意安全的热疗，强调安全，可能是有用的东西。
And so now hopefully you understand not just thyroid and growth hormone, but the logic that underlies thyroid hormone, growth hormone, estrogen, testosterone, why we eat, why we stop eating, cholecystokinin, ghrelin.
所以现在希望你不仅了解甲状腺和生长激素，还了解甲状腺激素、生长激素、雌激素、睾酮、我们为什么吃东西、为什么我们停止吃东西、胆囊收缩素、生长素释放肽的逻辑。
If these names don't mean anything to you, then perhaps go back and listen to those episodes.
如果这些名字对你来说没有任何意义，那么也许可以回去听那些剧集。
But regardless, I hope that you come away from this with a deeper understanding about these hormones, which are so powerful in controlling the way our brain functions and the interplay between the brain and hormones, because it is really a bidirectional conversation.
但无论如何，我希望您在看完这篇文章后能够对这些激素有更深入的了解，它们在控制我们的大脑功能以及大脑与激素之间的相互作用方面非常强大，因为这实际上是一种双向对话。
The brain is telling the body what hormones to make.
大脑正在告诉身体要产生什么激素。
The hormones are influencing all the tissues of the body but also telling the brain whether or not to eat more or grow more or think more, et cetera.
激素不仅影响身体的所有组织，还告诉大脑是否要吃得更多、长得更多或思考得更多，等等。
So I really appreciate your time and attention.
所以我非常感谢您的时间和关注。
If you like this podcast and you're finding it useful, please recommend it to other people.
如果您喜欢此播客并且发现它有用，请将其推荐给其他人。
And last but not least, I thank you for your time and attention, and above all, for your interest in science.
最后但并非最不重要的一点是，我感谢您的时间和关注，最重要的是感谢您对科学的兴趣。