Essentials: How to Increase Motivation & Drive
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
欢迎来到 Huberman Lab Essentials，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today, we're going to talk about an extremely important topic that's central to our daily life, and that's motivation.
今天，我们要讨论一个与我们日常生活息息相关的极其重要的话题，那就是动机。
We're going to talk about pleasure and reward.
我们将讨论快乐和奖励。
What underlies our sense of pleasure or reward?
我们的快乐感或奖励感的基础是什么？
We're going to talk about addictions.
我们要谈谈成瘾问题。
As well, we're going to talk about the neurochemistry of drive and mindset.
此外，我们还将讨论驱动力和心态的神经化学。
But for now, let's just talk about the neuroscience of motivation and reward, of pleasure and pain, because those are central to what we think of as emotions, whether or not we feel good, whether or not we feel we're on track in life, whether or not we feel we're falling behind.
但现在，我们只讨论动机和奖励、快乐和痛苦的神经科学，因为这些是我们所认为的情绪的核心，无论我们是否感觉良好，无论我们是否感觉自己在生活中走上正轨，无论我们是否感觉自己落后了。
So motivation is fundamental to our daily life.
因此，动机是我们日常生活的基础。
It's what allows us to get out of bed in the morning.
这就是我们早上起床的原因。
It's what allows us to pursue long-term goals or short-term goals.
它使我们能够追求长期目标或短期目标。
Motivation and the chemistry of motivation is tightly wound in with the neurochemistry of movement.
动机和动机的化学与运动的神经化学紧密相连。
In fact, the same single molecule, dopamine, is responsible for our sense of motivation and for movement.
事实上，同一个单分子多巴胺负责我们的动机感和运动感。
It's a fascinating molecule, and it lies at the center of so many great things in life, and it lies at the center of so many terrible aspects of life, namely addiction and certain forms of mental disease.
它是一种令人着迷的分子，它是生活中许多伟大事物的中心，也是生活中许多可怕方面的中心，即成瘾和某些形式的精神疾病。
So if ever there was a double-edged blade in the world of neuroscience, it's dopamine.
因此，如果神经科学领域有一把双刃剑的话，那就是多巴胺。
There's a fundamental relationship between dopamine released in your brain and your desire to exert effort, and you can actually control the schedule of dopamine release, but it requires the appropriate knowledge.
大脑中释放的多巴胺与你努力的欲望之间存在着根本的关系，你实际上可以控制多巴胺释放的时间表，但这需要适当的知识。
This is one of those cases where understanding the way the dopamine system works will allow you to leverage it to your benefit.
这是其中一种情况，了解多巴胺系统的工作方式将使您能够利用它来为自己谋取利益。
Let's get a few basic facts on the table.
让我们了解一些基本事实。
Dopamine was discovered in the late 1950s, and it was discovered as the precursor, meaning the thing from which epinephrine or adrenaline is made.
多巴胺是在 20 世纪 50 年代末被发现的，它是作为前体被发现的，意思是制造肾上腺素或肾上腺素的物质。
Epinephrine is the same thing as adrenaline, except in the brain, we call it epinephrine.
肾上腺素和肾上腺素是一样的东西，除了在大脑中，我们称之为肾上腺素。
Epinephrine allows us to get into action.
肾上腺素让我们能够采取行动。
It stimulates changes in the blood vessels, in the heart, in the organs and tissues of the body that bias us for movement.
它刺激血管、心脏、身体器官和组织的变化，使我们倾向于运动。
Dopamine was initially thought to be just the building block for epinephrine.
多巴胺最初被认为只是肾上腺素的组成部分。
However, dopamine does a lot of things on its own.
然而，多巴胺本身可以做很多事情。
It's not always converted to epinephrine.
它并不总是转化为肾上腺素。
Dopamine is released from several sites in the brain and body, but perhaps the most important one for today's discussion about motivation and reward is something that's sometimes just called the reward pathway.
多巴胺从大脑和身体的多个部位释放，但对于今天关于动机和奖励的讨论来说，最重要的也许是有时被称为奖励途径的东西。
For the aficionados, it's sometimes called the mesolimbic reward pathway.
对于爱好者来说，它有时被称为中脑边缘奖励通路。
But it's fundamentally important to your desire to engage in action, and it's fundamentally important for people getting addicted to substances or behaviors.
但这对于你采取行动的愿望至关重要，对于人们对物质或行为上瘾也非常重要。
So how does this work?
那么这是如何运作的呢？
Well, you've got a structure in the deep part of your brain called the VTA.
嗯，你的大脑深处有一个叫做 VTA 的结构。
The VTA, or ventral tegmental area, contains neurons that send what we call axons, little wires, that spit out dopamine at a different structure called the nucleus accumbens.
VTA（腹侧被盖区）包含神经元，这些神经元发送我们所说的轴突（小电线），这些神经元在称为伏核的不同结构中释放多巴胺。
And those two structures, VTA and nucleus accumbens, form really the core machinery of the reward pathway and the pathway that controls your motivation for anything.
腹侧被盖区和伏隔核这两个结构实际上构成了奖励途径和控制你做任何事情的动机的途径的核心机制。
You can think of them like an accelerator.
您可以将它们视为加速器。
They bias you for action.
他们偏向于你采取行动。
However, within the reward pathway, there's also a brake.
然而，在奖励途径中，也存在一个刹车。
The brake or restriction on that dopamine, which controls when it's released and how much it's released, is the prefrontal cortex.
对多巴胺的制动或限制是前额叶皮层，它控制着多巴胺的释放时间和释放量。
The prefrontal cortex is the neural real estate right behind your forehead.
前额皮质是额头后面的神经区域。
You hear about it for decision-making, executive function, for planning, et cetera.
你听说过它用于决策、执行功能、规划等等。
And indeed, it's responsible for a lot of those.
事实上，其中很多都是它造成的。
It's this really unique real estate that we were all endowed with as humans.
这是我们作为人类都被赋予的真正独特的房地产。
Other animals don't have much of it.
其他动物没有太多。
We have a lot of it, and that prefrontal cortex acts as a brake on the dopamine system.
我们有很多这样的东西，前额叶皮层起着多巴胺系统的制动器的作用。
And that brings us to the important feature of motivation, which is that motivation is a two-part process, which is about balancing pleasure and pain.
这给我们带来了动机的一个重要特征，那就是动机是一个由两部分组成的过程，即平衡快乐和痛苦。
So when you're just sitting around not doing much of anything, this reward pathway is releasing dopamine at a rate of about three or four times per second.
因此，当你只是坐着无所事事时，这条奖励途径会以每秒大约三到四次的速度释放多巴胺。
It's kind of firing at a low level.
这是一种低水平射击。
If suddenly you get excited about something, you anticipate something, not receive an award, but you get excited in an anticipatory way, then the rate of firing, the rate of activity in this reward pathway suddenly increases to 30 or 40 times, and it has the effect of creating a sense of action or desire to move in the direction of the thing that you're craving.
如果你突然对某件事感到兴奋，你期待某事，不是获得奖励，而是以预期的方式感到兴奋，那么激发率，这个奖励途径的活动率突然增加到30或40倍，它会产生一种行动感或欲望，朝着你渴望的东西的方向前进的效果。
In fact, it's fair to say that dopamine is responsible for wanting and for craving, and that's distinctly different from the way that you hear it talked about normally, which is that it's involved in pleasure.
事实上，可以公平地说，多巴胺负责想要和渴望，这与你通常听到的它与快乐有关的方式截然不同。
So yes, dopamine is released in response to sex.
所以，是的，多巴胺是随着性行为而释放的。
It's released in response to food.
它是根据食物而释放的。
It's released in response to a lot of things, but it's mostly released in anticipation and craving for a particular thing.
它的发布是为了响应很多事情，但它主要是为了对特定事物的期待和渴望而发布。
It has the effect of narrowing our focus for the thing that we crave, and that thing could be as simple as a cup of coffee.
它的作用是缩小我们对我们渴望的事物的注意力，而那件事可以像一杯咖啡一样简单。
It could be as important as a big board meeting.
它可能与大型董事会会议一样重要。
It could be a big final exam.
这可能是一场大型期末考试。
It could be the person that we're excited to meet or see.
它可能是我们很高兴见到或见到的人。
Dopamine doesn't care about what you're craving.
多巴胺并不关心你渴望什么。
It just releases at a particular rate.
它只是以特定的速率释放。
I'd like to take a quick break and acknowledge our sponsor, AG1.
我想稍微休息一下并感谢我们的赞助商 AG1。
AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens.
AG1 是一种维生素矿物质益生菌饮料，还包含益生元和适应原。
As somebody who's been involved in research science for almost three decades, and in health and fitness for equally as long, I'm constantly looking for the best tools to improve my mental health, physical health, and performance.
作为一个从事科学研究近三十年的人，并且在健康和健身领域也有同样长的时间，我一直在寻找最好的工具来改善我的心理健康、身体健康和表现。
I discovered AG1 way back in 2012, long before I ever had a podcast or even knew what a podcast was, and I've been taking it every day since.
我早在 2012 年就发现了 AG1，那时我还没有播客，甚至还不知道播客是什么，从那时起我就每天都在听它。
I find that AG1 greatly improves all aspects of my health.
我发现 AG1 极大地改善了我健康的各个方面。
I simply feel much better when I take it.
当我服用它时，我只是感觉好多了。
AG1 uses the highest quality ingredients in the right combinations, and they're constantly improving their formulas without increasing the cost.
AG1 使用最优质的成分进行正确的组合，并且在不增加成本的情况下不断改进其配方。
Whenever I'm asked if I could take just one supplement, what would that supplement be?
每当我被问到是否可以只服用一种补充剂时，该补充剂会是什么？
I always say AG1.
我总是说AG1。
If you'd like to try AG1, you can go to drinkag1.com/huberman to claim a special offer.
如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 申请特别优惠。
For this month only, January 2025, AG1 is giving away 10 free travel packs and a year's supply of vitamin D3 K2.
仅在 2025 年 1 月这个月，AG1 赠送 10 个免费旅行包和一年的维生素 D3 K2。
Again, go to drinkag1.com/huberman to claim the 10 free travel packs and a year's supply of vitamin D3 K2.
再次访问 Drinkag1.com/huberman 领取 10 个免费旅行包和一年的维生素 D3 K2。
If we just take a step back and we look at the scientific data on how much the dopamine firing increases in response to different things, you get a pretty interesting window into how your brain works and why you might be motivated or not motivated.
如果我们退后一步，看看关于多巴胺发射因对不同事物的反应而增加多少的科学数据，你就会得到一个非常有趣的窗口，了解你的大脑是如何工作的，以及为什么你可能会受到激励或没有动力。
Let's say you're hungry, or you're looking forward to a cup of coffee, or you're going to see your partner.
假设您饿了，或者您想喝杯咖啡，或者您要去见您的伴侣。
Well, your dopamine neurons are firing at a low rate until you start thinking about the thing that you want or the thing that you're looking forward to.
嗯，你的多巴胺神经元会以较低的频率放电，直到你开始思考你想要的东西或你期待的东西。
When you eat that food, the amount of dopamine that's released in this reward pathway goes up about 50% above baseline.
当您吃下该食物时，此奖励途径中释放的多巴胺量会比基线增加约 50%。
Sex, which is fundamental to our species' continuation and reproduction, sex does release dopamine and increases dopamine levels about 100%, so basically doubles them.
性，是我们物种延续和繁殖的基础，性确实会释放多巴胺，并使多巴胺水平增加约 100%，所以基本上使多巴胺水平增加一倍。
Nicotine increases the amount of dopamine about 150% above baseline.
尼古丁使多巴胺的含量比基线增加约 150%。
Cocaine and amphetamine increase the amount of dopamine that's released 1,000-fold within about 10 seconds of consuming the drug.
可卡因和安非他明会增加多巴胺的释放量，在服用药物后约 10 秒内，多巴胺的释放量会增加 1,000 倍。
However, just thinking about food, about sex, about nicotine if you like nicotine, or cocaine or amphetamine can increase the amount of dopamine that's released to the same degree as actually consuming the drug.
然而，只要想想食物、性、尼古丁（如果你喜欢尼古丁、可卡因或安非他命），就会增加多巴胺的释放量，其释放量与实际服用药物的程度相同。
Now, it depends.
现在，这取决于。
In some cases, for instance, the cocaine user, the addict that wants cocaine can't just think about cocaine and increase the amount that's released about 1,000-fold.
例如，在某些情况下，可卡因使用者、想要可卡因的成瘾者不能只考虑可卡因并将释放的量增加约 1,000 倍。
It's actually much lower.
实际上要低得多。
But it's just enough to put them on the motivation track to crave that particular thing.
但这足以让他们有动力去渴望那件特定的事情。
Now, there are reasons why you would have brain circuitry like this.
现在，你有这样的大脑回路是有原因的。
Brain circuitry like this didn't evolve to get you addicted.
像这样的大脑回路的进化并不是为了让你上瘾。
Brain circuitry like this evolved in order to motivate behaviors toward particular goals, water when you're thirsty, sex in order to reproduce.
像这样的大脑回路的进化是为了激励行为实现特定的目标，口渴时喝水，性行为是为了繁殖。
These things and these brain areas and neurons were part of the evolutionary history that led to the continuation of our species.
这些东西、这些大脑区域和神经元是导致我们物种延续的进化历史的一部分。
Things like cocaine and amphetamine are disastrous for most people because they release so much dopamine, and they create these closed loops where people then only crave the particular thing, cocaine and amphetamine, that leads to those massive amounts of dopamine release.
像可卡因和安非他明这样的东西对大多数人来说是灾难性的，因为它们释放出大量的多巴胺，并且它们形成了这些闭环，使人们只渴望特定的东西，可卡因和安非他明，从而导致大量的多巴胺释放。
Most things don't release that level of dopamine.
大多数东西都不会释放那种水平的多巴胺。
Now, nowadays, there's a ton of interest in social media and in video games, and there have been some measurements of the amount of dopamine released.
如今，人们对社交媒体和视频游戏产生了浓厚的兴趣，并且对多巴胺的释放量进行了一些测量。
Video games, especially video games that have a very high update speed where there's novel territory all the time, novelty is a big stimulus of dopamine, those can release dopamine somewhere between nicotine and cocaine, so very high levels of dopamine release.
电子游戏，尤其是更新速度非常快的电子游戏，总是有新奇的领域，新奇是多巴胺的一大刺激因素，这些游戏可以释放出介于尼古丁和可卡因之间的多巴胺，因此多巴胺的释放水平非常高。
Social media is an interesting one because the amount of dopamine that's released in response to logging on to social media initially could be quite high, but it seems likely that there's a taper in the amount of dopamine, and yet people still get addicted.
社交媒体是一个有趣的领域，因为最初登录社交媒体时释放的多巴胺量可能相当高，但多巴胺的量似乎有可能逐渐减少，但人们仍然会上瘾。
So why?
那么为什么呢？
Why is it that we can get addicted to things that fail to elicit the same massive amount of pleasure that they initially did?
为什么我们会对那些无法像最初那样带来同样巨大快乐的事物上瘾呢？
Being addicted to something isn't just about the fact that it feels so good that you want to do it over and over again, and that's because of this pleasure-pain balance that underlies motivation.
对某件事上瘾不仅仅是因为它感觉很好以至于你想一遍又一遍地做它，这是因为动机背后的快乐与痛苦的平衡。
So let's look a little bit closer at the pleasure-pain balance, because therein lies the tools for you to be able to control motivation toward healthy things and avoid motivated behaviors towards things that are destructive for you.
因此，让我们更仔细地研究一下快乐与痛苦的平衡，因为其中存在着一些工具，可以让您控制对健康事物的动机，并避免对对您有害的事物产生动机行为。
There are a lot of reasons why people try novel behaviors, whether or not those are drugs or whether or not those are adventure thrill-seeking things, or they take a new class.
人们尝试新奇行为的原因有很多，无论这些行为是否是毒品，无论这些行为是否是寻求冒险刺激的事物，或者他们参加了新的课程。
As you'll notice, I'm not placing any judgment or value on these different behaviors, although I think it's fair to point out that for most people, addictive drugs like cocaine and amphetamine are very destructive.
正如您会注意到的，我并没有对这些不同的行为做出任何判断或重视，尽管我认为公平地指出，对于大多数人来说，可卡因和安非他明等成瘾药物具有很大的破坏性。
Actually, we know that about 15% to 20% of people have a genetic bias towards addiction, that you sometimes hear that the first time that you use a drug, you can become addicted to it.
事实上，我们知道大约 15% 到 20% 的人对成瘾有遗传偏见，有时你会听说你第一次使用某种药物就会上瘾。
That's actually not been shown to be true for most things and most people, but for some people, that actually is true.
对于大多数事情和大多数人来说，这实际上并没有被证明是正确的，但对于某些人来说，这实际上是正确的。
But in any case, the way that addiction works and the way that motivation works generally in the non-addictive setting is that when you anticipate something, a little bit of dopamine is released, and then when you reach that thing, you engage in that thing, the amount of dopamine goes up even further.
但无论如何，成瘾的运作方式以及动机在非成瘾环境中通常的运作方式是，当你预期某件事时，会释放一点多巴胺，然后当你到达那件事时，你会参与那件事，多巴胺的量会进一步增加。
But as you repeatedly pursue a behavior and you repeatedly engage with a particular thing, let's say you love running or you love chocolate.
但是，当您反复追求某种行为并反复参与某件事时，假设您喜欢跑步或喜欢巧克力。
As you eat a piece of chocolate, believe it or not, it tastes good, and then there's a shift away from activation of dopamine, and there are other chemicals that are released that trigger a low-level sense of pain.
不管你信不信，当你吃一块巧克力时，它的味道很好，然后多巴胺的激活就会发生转变，并且会释放出其他化学物质，引发低水平的疼痛感。
Now, you might not feel it as physical pain, but the craving that you feel is both one part dopamine and one part the mirror image of dopamine, which is the pain or the craving for yet another piece of chocolate.
现在，你可能不会感觉到它是身体上的疼痛，但你感受到的渴望一半是多巴胺，一半是多巴胺的镜像，这是疼痛或对另一块巧克力的渴望。
And this is a very important and subtle feature of the dopamine system that's not often discussed.
这是多巴胺系统的一个非常重要和微妙的特征，但不经常被讨论。
People always talk about just as pleasure.
人们总是谈论同样的快乐。
You love social media, so it gives you dopamine, and so you engage in that.
你喜欢社交媒体，所以它会给你多巴胺，所以你会参与其中。
You like chocolate, it releases dopamine, so you do that.
你喜欢巧克力，它会释放多巴胺，所以你就这么做了。
But for every bit of dopamine that's released, there's another circuit in the brain that creates, you can think of it as kind of like a downward deflection in pleasure.
但是，对于释放的每一点多巴胺，大脑中都会产生另一个回路，您可以将其视为愉悦感的向下偏转。
So you engage in something you really want, and there's an increase in pleasure.
因此，当你从事自己真正想做的事情时，快乐就会增加。
And then, without you doing anything, there's a mirror image of that, which is a downward deflection in pleasure, which we're calling pain.
然后，无需你做任何事情，就会出现一个镜像，即快乐的向下偏转，我们称之为痛苦。
So for every bit of pleasure, there is a mirror image experience of pain, and they overlap in time very closely, so it's sometimes hard to sense this, but try it.
因此，每一点快乐，都会有痛苦的镜像体验，而且它们在时间上非常紧密地重叠，所以有时很难感觉到这一点，但可以尝试一下。
The next time you eat something really delicious, you'll take a bite, it tastes delicious, and part of the experience is to want more of that thing.
下次当你吃到真正美味的东西时，你会咬一口，味道很美味，而这种体验的一部分就是想要更多的东西。
This is true for any pleasure-full experience.
对于任何充满乐趣的体验来说都是如此。
Now, the diabolical part about dopamine is that because it didn't evolve in order to get you to indulge in more and more and more of something, what happens is that initially, you experience an increase in pleasure, and you also experience this increase in pain shortly after or woven in with the pleasure that makes you want more of that thing.
现在，关于多巴胺的邪恶之处在于，因为它的进化并不是为了让你沉迷于越来越多的东西，所以最初发生的情况是，你会体验到快乐的增加，不久之后你也会体验到痛苦的增加，或者与快乐交织在一起，让你想要更多的东西。
But with each subsequent time that you encounter that thing, the experience of dopamine release and pleasure is diminished a little bit.
但随后每次遇到那个东西，多巴胺释放和快乐的体验就会一点点减弱。
And the diabolical thing is that the pain response is increased a little bit.
而最可怕的是，疼痛反应竟然增加了一点点。
And this is best observed in the context of drug-seeking behavior.
在寻求毒品的行为中可以最好地观察到这一点。
The first time someone decides to take cocaine or amphetamine, they will experience a huge dopamine release, and they will feel likely very good.
当有人第一次决定服用可卡因或安非他明时，他们会经历大量的多巴胺释放，并且他们可能会感觉非常好。
However, the next time they take it, it won't feel quite as good, and it won't feel even as good the third time or the next time.
然而，下次他们服用时，感觉就不会那么好，甚至第三次或下一次也不会感觉那么好。
But the amount of pain, the amount of craving that they experience for the drug will increase over time.
但随着时间的推移，他们所经历的疼痛和对药物的渴望会增加。
So much of our pursuit of pleasure is simply to reduce the pain of craving.
我们对快乐的追求很大程度上只是为了减少渴望的痛苦。
So the next time you experience something you really like, I don't want to take you out of that experience, but it's really important that you notice this, that if there's something you really enjoy, part of that enjoyment is about the anticipation and wanting of more of that thing.
所以，下次当你体验你真正喜欢的东西时，我不想让你脱离那种体验，但你注意到这一点非常重要，如果你真正喜欢某件事，那么这种享受的一部分就是对那件事的期待和想要更多。
And that's the pain system in action.
这就是正在发挥作用的疼痛系统。
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, 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.
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，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。
Today's episode is also brought to us by Mateína.
今天的节目也是由 Mateína 为我们带来的。
Mateína makes loose leaf and ready-to-drink yerba mate.
Mateína 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 Mateína.
虽然马黛茶饮料有很多不同的选择，但我个人最喜欢的是马泰纳 (Mateína)。
It's made of the highest quality ingredients, which gives it a really rich but also a really clean taste, so none of that tannic aftertaste.
它采用最优质的原料制成，味道非常浓郁，但味道也非常干净，所以没有单宁的余味。
In fact, given how absolutely amazing Mateína tastes and their commitment to quality, I decided to become a part owner in the company last year.
事实上，鉴于 Mateína 的口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 Mateína's canned zero sugar cold brew yerba mate, which I personally helped develop.
我特别喜欢马泰纳罐装零糖冷酿马黛茶的味道，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 Mateína, which I drink every morning from the gourd.
我也喜欢他们的散叶 Mateína，我每天早上都会从葫芦里喝。
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 Mateína, you can go to drinkmateina.com/huberman.
如果您想尝试 Mateína，可以访问 Drinkmateina.com/huberman。
Right now, Mateína 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，Mateína 免费提供一袋一磅的散叶马黛茶，购买两箱冷泡马黛茶可免运费。
Again, that's drinkmateina.com/huberman to get a free bag of yerba mate loose leaf tea and free shipping.
再次强调，访问 Drinkmateina.com/huberman 可免费获得一袋马黛茶散叶茶并免运费。
We can distinguish between dopamine, which is really about pleasure, and dopamine, which is really about motivation to pursue more in order to relieve or exclude future pain.
我们可以区分多巴胺和多巴胺，多巴胺实际上与快乐有关，而多巴胺实际上与追求更多以减轻或排除未来痛苦的动机有关。
Let me repeat that.
让我重复一遍。
Dopamine isn't as much about pleasure as much as it is about motivation and desire to pursue more in order to reduce the amount of pain.
多巴胺与其说是一种快乐，不如说是一种动力和渴望追求更多以减少痛苦的欲望。
And we are now talking about pain as a psychological pain and a craving, although people that miss a lover very badly or that really crave a food very badly or that are addicted to a drug and can't access it will experience that as a physical craving and a mental craving.
我们现在谈论的疼痛是一种心理上的痛苦和一种渴望，尽管那些非常想念爱人的人，或者非常渴望食物的人，或者对药物上瘾而无法获得它的人，会将其体验为身体上的渴望和精神上的渴望。
The body and brain are linked in this way.
身体和大脑以这种方式联系在一起。
It's almost they'll describe it as painful.
他们几乎会把这描述为痛苦。
They yearn for it, and I think the word yearning is one that's very valuable in this context because yearning seems to include a whole body experience more than just wanting, which could just be up in the mind.
他们渴望它，我认为“渴望”这个词在这种情况下非常有价值，因为渴望似乎包括一种全身体验，而不仅仅是想要，这可能只是出现在头脑中。
So your desire for something is proportional to how pleasurable it is to indulge in that thing, but also how much pain you experience when you don't have it.
因此，你对某事物的渴望与沉迷于该事物的愉悦程度成正比，也与你没有它时经历的痛苦程度成正比。
And you can now start to let your mind wander into all sorts of examples of addictions or things that you happen to like.
现在你可以开始让你的思绪漫游到各种成瘾的例子或你碰巧喜欢的事情上。
I'll use the example that I sometimes use on here, which is my love of croissants.
我将使用我有时在这里使用的例子，这是我对牛角面包的喜爱。
The taste of that croissant makes me want to eat more croissants.
那个牛角面包的味道让我想吃更多的牛角面包。
Now, eventually, blood sugar goes up, satiety is reached, et cetera.
现在，最终，血糖会上升，达到饱腹感，等等。
What happens then?
然后会发生什么？
What is satisfaction and satiety about?
什么是满足感和饱腹感？
Well, that's a separate neuromodulator.
嗯，这是一个单独的神经调节器。
That's about the neuromodulator serotonin.
这就是神经调节剂血清素。
It's about oxytocin.
这是关于催产素的。
It's about a hormone system that involves something called prolactin.
这是关于一种涉及催乳素的激素系统。
So we're going to talk about all of those.
所以我们将讨论所有这些。
In the book, "The Molecule of More," wonderful book, those were described as the here-and-now molecules, the ones that allow you to experience your sensations and pleasure in the present, and for which the brain stops projecting into the future.
在《更多的分子》这本精彩的书中，这些被描述为此时此地的分子，它们可以让你体验当下的感觉和快乐，而大脑也因此停止投射到未来。
So now let's talk about craving and these so-called here-and-now molecules, and how those engage in a kind of push-pull balance that will allow you to not just feel more motivated, but also to enjoy the things in life that you are pursuing to a much greater degree.
现在让我们谈谈渴望和这些所谓的此时此地的分子，以及它们如何参与一种推拉平衡，这种平衡不仅能让你感觉更有动力，还能更大程度地享受你所追求的生活中的事物。
We have neurons in an area of our brain called the raphe, R-A-P-H-E.
我们大脑中的一个区域有神经元，称为中缝，R-A-P-H-E。
The raphe releases serotonin at different places in the brain.
中缝在大脑的不同部位释放血清素。
Serotonin is the molecule of bliss and contentment for what you already have.
血清素是一种让你对已有的事物感到幸福和满足的分子。
I've talked before about exteroception.
我之前谈过外感受。
Exteroception is a focus on the outside world, everything beyond the confines of your skin.
外感受是对外部世界的关注，即对皮肤范围之外的一切的关注。
I've also talked about interoception, a focus on things that are happening internally within the confines of your skin.
我还谈到了内感受，即关注皮肤内部发生的事情。
Dopamine and serotonin can be thought of as related to exteroception.
多巴胺和血清素可以被认为与外感受有关。
Dopamine makes us focused on things outside us that are beyond what we call our personal space, where we actually have to move and take action in order to achieve things.
多巴胺使我们专注于我们之外的事物，这些事物超出了我们所谓的个人空间，我们实际上必须移动并采取行动才能实现目标。
And serotonin, in general, has to do with the things that are in our immediate here and now, hence the description of these as the here-and-now molecules.
一般来说，血清素与我们此时此地的事物有关，因此将它们描述为此时此地的分子。
So it's interesting to point out that the body and the brain can direct its attention towards things outside us or inside us, or split our attention between those.
因此，有趣的是，身体和大脑可以将注意力集中在我们外部或内部的事物上，或者将我们的注意力分散在这些事物之间。
Just understand that dopamine biases us toward thinking about what we don't have, whereas serotonin and some of the related molecules, like the endocannabinoids.
只要明白，多巴胺会让我们倾向于思考我们没有的东西，而血清素和一些相关分子，如内源性大麻素。
If you picked up on the word cannabinoid, yes, it's like cannabis because cannabis attaches to endocannabinoid receptors, and the endocannabinoids are receptors and chemicals that the cannabinoids that you naturally make that are involved in things like forgetting.
如果你注意到大麻素这个词，是的，它就像大麻，因为大麻附着在内源性大麻素受体上，而内源性大麻素是你自然产生的大麻素的受体和化学物质，它们与遗忘等事情有关。
But you make these molecules that bind to these receptors that make you feel kind of blissed out and content in the present.
但是你制造的这些分子与这些受体结合，让你感到幸福和满足。
So you've got these two systems, they're kind of like a push-pull.
所以你已经有了这两个系统，它们有点像推拉式的。
And if you were to, say, do the...
如果你要，比如说，做……
In the book, "Wherever You Go, There You Are," Jon Kabat-Zinn talks about this meditation practice that's different than most meditation practices, where you eat one almond and you focus all of your attention on the almond, the taste of the almond, the texture of the almond.
在《无论你走到哪里，你就在那里》一书中，乔恩·卡巴金谈到了这种冥想练习，它与大多数冥想练习不同，你吃一颗杏仁，然后你将所有注意力集中在杏仁上，杏仁的味道，杏仁的质地。
That's really a mindfulness practice that's geared towards trying to take a behavior which is normally about pursuit.
这确实是一种正念练习，旨在尝试采取通常与追求有关的行为。
Normally, we engage in feeding because of dopamine.
通常，我们因为多巴胺而进行进食。
We pursue more of a food because of that pleasure-pain relationship I talked about before.
由于我之前谈到的快乐与痛苦的关系，我们更多地追求食物。
The focus on the one almond, or becoming very present in any behavior that normally would be a kind of exteroceptive pursuit behavior and bring it into the here and now, that's a mental trick or a mental task that the mindfulness community has really embraced in order to try and create increased pleasure for what you already have.
专注于一颗杏仁，或者在任何通常是一种外感受追求行为的行为中变得非常存在，并将其带入此时此地，这是正念社区真正接受的一种心理技巧或心理任务，以便尝试为你已经拥有的东西创造更多的快乐。
It's really trying to accomplish a shift from dopamine being released to serotonin and the cannabinoid system being involved in that behavior.
它确实试图实现从多巴胺释放到血清素的转变，并且大麻素系统参与该行为。
Dopamine has the quality of making people kind of rabidly in pursuit of things.
多巴胺具有让人疯狂追求事物的品质。
Drugs like marijuana, the opioids, anything that really hits the serotonin system hard tend to make people rather lethargic and content to stay exactly where they are.
像大麻、阿片类药物这样的药物，以及任何真正严重影响血清素系统的药物，往往会让人们变得昏昏欲睡，并满足于原地踏步。
They don't want to pursue much at all.
他们根本不想追求太多。
So you've got these molecules like dopamine that make you focused on the things you want and the things you crave, and then you've got the molecules that make you content with what you have.
因此，你拥有像多巴胺这样的分子，它们使你专注于你想要的东西和你渴望的东西，然后你得到了让你对你所拥有的东西感到满意的分子。
So the most important thing, perhaps, in creating a healthy emotional landscape is to have a balance between these two neuromodulator systems.
因此，在创造健康的情绪景观时，最重要的事情也许是在这两个神经调节系统之间保持平衡。
So at about this point in the podcast, I'm guessing that some of you are thinking, "Okay, great, I want more dopamine.
因此，在播客的这一点上，我猜你们中的一些人在想，“好吧，太好了，我想要更多的多巴胺。
I want to be more motivated.
我想要更有动力。
I don't want to procrastinate as much, and I want to be able to experience life.
我不想那么拖延，我想能够体验生活。
I want these here-and-now molecules to be released as well." Well, there is a way to do that, but you have to understand the source of procrastination is not one thing.
我希望这些此时此地的分子也能被释放。”嗯，有一种方法可以做到这一点，但你必须明白拖延的根源不是一回事。
There are basically two kinds of procrastinators, or so says the research.
研究表明，拖延者基本上有两种。
The first kind are people that actually really enjoy the stress of the impending deadline.
第一类人实际上非常喜欢即将到来的最后期限的压力。
It's the only way they can get into action.
这是他们采取行动的唯一途径。
There are other procrastinators for which they simply are not releasing enough dopamine.
还有其他一些拖延者，他们根本没有释放足够的多巴胺。
For those people, there are a variety of things that can increase dopamine.
对于这些人来说，有很多东西可以增加多巴胺。
I do suggest you talk to a psychiatrist or doctor.
我建议您咨询精神科医生或医生。
I've talked about Mucuna pruriens, which is 99.9% L-DOPA, the precursor to dopamine.
我谈到了黧豆，它含有 99.9% 的左旋多巴，即多巴胺的前体。
There are antidepressants like Wellbutrin.
有像维布特林这样的抗抑郁药。
Bupropion is the other name for it, which increase dopamine and epinephrine.
安非他酮是它的另一个名字，它可以增加多巴胺和肾上腺素。
However, if you think back to our earlier discussion about dopamine, dopamine, if it's very high, creates a sense of pleasure and the desire for more.
然而，如果你回想一下我们之前关于多巴胺的讨论，如果多巴胺非常高，就会产生一种愉悦感和想要更多的欲望。
So you can also become a person for which enough is never enough.
所以你也可以成为一个永远不够的人。
The only thing that dopamine really wants is more of the thing that releases dopamine.
多巴胺唯一真正想要的就是更多释放多巴胺的东西。
And so one of the things that you can do in order to generally just be a happier person, especially if you're a person in pursuit of long-term goals of any kind, is the longer that you can extend that positive phase of the dopamine release, and the more that you can blunt the pain response to that, the better, and you can actually do this cognitively.
因此，为了成为一个更快乐的人，特别是如果你是一个追求任何形式的长期目标的人，你可以做的一件事就是你可以延长多巴胺释放的积极阶段的时间越长，你可以越多地减弱对此的疼痛反应就越好，而且你实际上可以在认知上做到这一点。
I used to joke with my lab that when we'd publish a paper, I would get really excited, but I wouldn't allow myself to get too excited.
我曾经和我的实验室开玩笑说，当我们发表论文时，我会非常兴奋，但我不允许自己太兴奋。
What I wanted to do instead, and what I've still tried to do, is try and extend the arc of that positive experience as long as I possibly can, simply by thinking back, like, "Oh, that was really cool.
相反，我想做的，也是我仍在尝试做的，就是尽可能长时间地延长这种积极体验的范围，只需回想一下，就像，“哦，那真的很酷。
I really enjoyed doing that work.
我真的很喜欢做这项工作。
I really enjoyed the discovery.
我真的很喜欢这个发现。
I really enjoyed doing that with the people that I was working with at the time, what a pleasure that was." So you can extend pleasure without having to engage in the behavior over and over.
我真的很喜欢和当时和我一起工作的人一起做这件事，那是多么愉快的事情啊。”因此，您无需一遍又一遍地参与这种行为，即可获得快乐。
That's extending the arc of that dopamine release.
这延长了多巴胺释放的弧度。
As well, it offsets some of the pain of not having that experience occur over and over and over again.
同样，它也抵消了一些因没有一次又一次经历这种经历而带来的痛苦。
Now, for the high performers out there, you're probably familiar with this.
现在，对于表现出色的人来说，您可能对此很熟悉。
Many people who have a big achievement, their first thoughts are, "Well, now what?
许多取得巨大成就的人，他们的第一个想法是：“那么，现在怎么办？
What am I going to do next?
接下来我要做什么？
How am I ever going to exceed that?" And indeed, many people who are very high on this kind of dopamine sensation and novelty-seeking scale are prone to addiction.
我怎样才能超越这个呢？”事实上，许多对这种多巴胺感觉和寻求新奇程度非常高的人很容易上瘾。
They're prone to the rabid pursuit of external goals, of exteroception, to the neglect of these internal mechanisms that allow them to feel calm and happy.
他们容易狂热地追求外部目标、外感受，而忽视这些让他们感到平静和快乐的内部机制。
So for people that are very driven, very motivated, adopting a practice of being able to engage in the here and now, the sort of almond-type practices we talked about earlier, of learning how to achieve a really good night's sleep on a regular basis through tools and mechanisms I talked about on previous podcasts, gives a sort of balance to the pleasure-seeking and offsetting of pain and the pleasure in the here and now.
因此，对于那些非常有动力、非常有动力的人来说，采用能够参与此时此地的实践，我们之前讨论过的那种杏仁型实践，学习如何通过我在之前的播客中谈到的工具和机制定期获得真正良好的睡眠，为寻求快乐和抵消此时此地的痛苦和快乐提供了一种平衡。
So pleasure is really two things.
所以快乐实际上是两件事。
It's a joy in pursuit, but it's also the joy in what you have.
这是一种追求的快乐，也是一种拥有的快乐。
The cool thing is you can actually regulate this whole system in a way that will steer you or lean you towards more positive anticipation of things in life and less disappointment.
很酷的事情是，你实际上可以以某种方式调节整个系统，引导你或让你对生活中的事情有更积极的预期，减少失望。
It's simply a matter of adjusting what we call the dopamine schedule.
这只是调整我们所说的多巴胺时间表的问题。
I'd like to take a quick break and thank one of our sponsors, LMNT.
我想稍微休息一下并感谢我们的赞助商之一 LMNT。
LMNT is an electrolyte drink that has everything you need and nothing you don't.
LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。
That means the electrolytes, sodium, magnesium, and potassium in the correct ratios, but no sugar.
这意味着电解质、钠、镁和钾的比例正确，但没有糖。
We should all know that proper hydration is critical for optimal brain and body function.
我们都应该知道，适当的水分对于最佳的大脑和身体功能至关重要。
In fact, even a slight degree of dehydration can diminish your cognitive and physical performance to a considerable degree.
事实上，即使是轻微程度的脱水也会在很大程度上降低您的认知和身体表现。
It's also important that you're not just hydrated, but that you get adequate amounts of electrolytes in the right ratios.
同样重要的是，您不仅要补充水分，还要以正确的比例获得足量的电解质。
Drinking a packet of LMNT dissolved in water makes it very easy to ensure that you're getting adequate amounts of hydration and electrolytes.
喝一包溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。
To make sure that I'm getting proper amounts of both, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I wake up in the morning, and I drink that basically first thing in the morning.
为了确保我摄入适量的两者，当我早上醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。
I'll also drink a packet of LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.
在进行任何体育锻炼时，我还会喝一包溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水分和电解质时。
There are a bunch of different great-tasting flavors of LMNT.
LMNT 有多种不同的美味口味。
I like the watermelon, I like the raspberry, I like the citrus.
我喜欢西瓜，我喜欢覆盆子，我喜欢柑橘。
Basically, I like all of them.
基本上，我都喜欢。
If you'd like to try LMNT, you can go to drinklmnt.com/huberman to claim an LMNT sample pack with the purchase of any LMNT drink mix.
如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman，购买任何 LMNT 混合饮料即可领取 LMNT 样品包。
Again, that's Drink LMNT, spelled L-M-N-T, so it's drinklmnt.com/huberman to claim a free sample pack.
同样，这是 Drink LMNT，拼写为 L-M-N-T，因此可以通过 Drinklmnt.com/huberman 索取免费样品包。
In order to understand how to control the dopamine system, how to leverage it for a better life, you need to understand the results of a very important experiment.
为了了解如何控制多巴胺系统，如何利用它来改善生活，您需要了解一个非常重要的实验的结果。
This experiment was able to separate pleasure from motivation.
这个实验能够将快乐与动机分开。
It's very simple, but like many simple experiments, a very elegant experiment.
它非常简单，但就像许多简单的实验一样，是一个非常优雅的实验。
What they did, and this has now been done in animals and in humans, they offered rats food.
他们所做的，现在已经在动物和人类身上做了，他们为老鼠提供食物。
It was a food that they particularly liked, and the animals would lever press for a pellet of food, kind of classic experiment.
这是它们特别喜欢的食物，动物们会用杠杆挤压食物颗粒，这是一种经典的实验。
They'd eat the food, and they presumably liked the food because they were motivated to press the lever and eat it.
他们会吃这些食物，而且他们可能喜欢这些食物，因为他们有动力按下控制杆并吃掉它。
Great.
伟大的。
They took other rats.
他们带走了其他老鼠。
They eliminated the dopamine neurons.
他们消除了多巴胺神经元。
You can do this by injection of a neurotoxin that destroys these neurons.
您可以通过注射破坏这些神经元的神经毒素来做到这一点。
So they actually had no dopamine in their brain.
所以他们的大脑中实际上没有多巴胺。
They have no ability to release dopamine.
他们没有释放多巴胺的能力。
And they gave them a lever.
他们给了他们一个杠杆。
The rats would sit there, and they'd hit the lever, and they'd eat the food.
老鼠会坐在那里，按下控制杆，然后吃掉食物。
They still enjoyed the food.
他们仍然很享受这里的食物。
So you say, "Well, okay, so dopamine isn't involved in motivation and isn't involved in pleasure?" No, it absolutely is.
所以你会说：“好吧，那么多巴胺与动机无关，也不与快乐有关？”不，绝对是。
They could still enjoy the food, but if they moved the rat literally one body length away from the lever, what they found was the animals that had dopamine would move over to the lever, press it, and eat.
他们仍然可以享受食物，但如果他们将老鼠从杠杆上移开一个身体长度，他们发现含有多巴胺的动物会移到杠杆上，按下它，然后吃东西。
And the rats that did not have dopamine available to them wouldn't even move one body length, one rat length, to the lever in order to press it and get the food.
没有多巴胺的老鼠甚至不会将一个身体的长度（一只老鼠的长度）移动到杠杆上以按下它并获取食物。
Dopamine, therefore, is not about the ability to experience pleasure.
因此，多巴胺与体验快乐的能力无关。
It is about motivation for pleasure.
这是关于快乐的动机。
And so many of you are probably thinking, "Wow, I'm not a very motivated person.
你们中的许多人可能会想，“哇，我不是一个很有动力的人。
You talked about the one kind of procrastination earlier.
您之前谈到了一种拖延症。
What about when I just feel kind of meh about life?" Now, for some of you, there may be a real clinical depression, and you should talk to a professional.
当我对生活感到有点无聊的时候呢？”现在，对于你们中的一些人来说，可能存在真正的临床抑郁症，您应该咨询专业人士。
There are very good prescription drugs that can really help people.
有非常好的处方药可以真正帮助人们。
There's also great non-drug treatments of psychotherapy and other treatments that are being developed in addition to psychotherapy and the various kinds of psychoanalysis, et cetera, that one can use.
除了心理治疗和各种精神分析等之外，还有一些很棒的心理治疗非药物治疗方法和其他正在开发的治疗方法。
I think the data really point to the fact that a combination of pharmacology and talk therapies are generally best, and there are a huge range of these things.
我认为这些数据确实表明了这样一个事实：药理学和谈话疗法的结合通常是最好的，而且这些疗法的范围很广。
I know many of you are in these professions.
我知道你们很多人都从事这些职业。
We're not going to talk about that right now.
我们现在不讨论这个。
There is a compound that's kind of interesting in the supplement space that isn't Mucuna pruriens L-DOPA, it's not L-tyrosine, that isn't promoting massive releases of dopamine or even dopamine alone, but a combination of dopamine and serotonin, and it's an intriguing molecule.
在补充剂领域有一种有趣的化合物，它不是黧豆左旋多巴，也不是左旋酪氨酸，它不会促进多巴胺的大量释放，甚至不会单独促进多巴胺的释放，而是多巴胺和血清素的组合，它是一种有趣的分子。
It's sold over the counter.
它在柜台出售。
Again, you have to check with your healthcare provider before you would take anything or remove anything.
同样，在拿走任何东西或移除任何东西之前，您必须先咨询您的医疗保健提供者。
That's very important.
这非常重要。
But it's phenylethylamine or PEA.
但它是苯乙胺或PEA。
PEA or beta-phenylethylamine, releases dopamine at low levels, but also serotonin at low levels.
PEA 或 β-苯乙胺，释放低水平的多巴胺，但也释放低水平的血清素。
So it's kind of a cocktail of the motivation molecules as well as the "here and now" molecules.
所以它是动机分子和“此时此地”分子的混合物。
And people's response to this varies widely, but many people report feeling a heightened sense of mental acuity, well-being, et cetera.
人们对此的反应差异很大，但许多人表示感觉精神敏锐度、幸福感等等都增强了。
It is a bit of a stimulant, like anything that triggers activation of the dopamine and norepinephrine pathway, but it is an interesting supplement.
它有点像兴奋剂，就像任何触发多巴胺和去甲肾上腺素通路激活的东西一样，但它是一种有趣的补充剂。
So now let's talk about what is a dopamine schedule and how you can leverage this in order to have heightened levels of motivation, but not get so much dopamine that you're experiencing a crash afterwards, and also so that you can experience heightened pleasure from the various pursuits that you are engaged in in life.
现在让我们来谈谈什么是多巴胺时间表，以及如何利用它来提高动力水平，但不会获得过多的多巴胺，以免事后崩溃，同时也可以从生活中从事的各种追求中体验到更高的快乐。
And here's the key principle.
这是关键原则。
Dopamine is very subjective, meaning you can either allow yourself to experience the pleasure of reaching a milestone, of achieving or some craving, or not.
多巴胺是非常主观的，这意味着你可以让自己体验达到里程碑、成就或某种渴望的快乐，也可以不体验。
It's actually pretty powerful what one can do with the subjective system.
主观系统的作用实际上非常强大。
In fact, I'm going to describe to you an experiment that highlights just how powerful the subjective readout or the subjective interpretation of a given experience really can be, even at the level of pharmacology.
事实上，我将向您描述一个实验，该实验强调了即使在药理学水平上，主观读出或对给定体验的主观解释到底有多么强大。
And the title of the experiment is Expectation for Stimulant Type Modifies Caffeine's Effects on Mood and Cognition.
该实验的标题是“期望兴奋剂类型改变咖啡因对情绪和认知的影响”。
And this was done in college students, and it's a fascinating study.
这是在大学生中进行的，这是一项有趣的研究。
What they did is they gave college students either placebo, essentially nothing, or 200 milligrams of caffeine.
他们所做的就是给大学生服用安慰剂（基本上什么也没有），或者给大学生 200 毫克咖啡因。
200 milligrams of caffeine is about what's in a typical coffee, like a medium coffee that you would buy, a drip coffee.
200 毫克咖啡因大约是一杯典型咖啡的含量，例如您购买的中杯咖啡、滴漏咖啡。
So they took 65 undergraduate students in college.
于是他们招收了65名本科生上大学。
They randomized them to either placebo or caffeine, and they told them that they were either getting caffeine or Adderall.
他们将他们随机分配给安慰剂或咖啡因，并告诉他们要么服用咖啡因，要么服用阿得拉。
Now, Adderall cognitively carries a very different expectation.
现在，阿得拉在认知上承载着截然不同的期望。
College students know Adderall to be a much stronger stimulant than caffeine.
大学生知道阿得拉是一种比咖啡因更强的兴奋剂。
They know it to create a sort of high, this is the way the students described it, and they thought that it would increase their level of focus and their ability to perform work.
他们知道它可以创造一种高度，这是学生们描述的方式，他们认为这会提高他们的注意力水平和完成工作的能力。
So what's really interesting is there was definitely an effect of placebo versus caffeine.
所以真正有趣的是安慰剂与咖啡因相比肯定有效果。
That's not surprising, however, right?
不过，这并不奇怪，对吧？
You take a placebo, you may or may not feel more alert, but you take 200 milligrams of caffeine, very likely you're going to feel very alert.
你服用安慰剂，你可能会或可能不会感到更加警觉，但如果你服用 200 毫克咖啡因，你很可能会感到非常警觉。
But there was also an effect of whether or not the students thought they were getting caffeine or Adderall.
但学生是否认为自己摄入了咖啡因或阿德拉也会产生影响。
The subjects receiving caffeine reported feeling more stimulated, anxious, and motivated than the subjects that received the placebo.
接受咖啡因的受试者报告比接受安慰剂的受试者感觉更刺激、焦虑和更有动力。
Okay.
好的。
But the ones that expected Adderall reported stronger amphetamine effects.
但那些期待阿得拉的人报告说，安非他明的作用更强。
They performed better on a working memory test, and in general, they had all the increased cognitive effects that would've been seen with Adderall, but they were only ingesting caffeine.
他们在工作记忆测试中表现更好，一般来说，他们的认知效果与服用阿得拉时一样有所增加，但他们只摄入咖啡因。
So it led to heightened performance simply because the students thought they were getting Adderall.
因此，仅仅因为学生认为他们得到了阿得拉，就导致了成绩的提高。
And I think this is very important because I think that it points to the fact that the top-down, the kind of higher-level cognitive processes are impacting even the most basic fundamental aspects of, say, dopamine release or adrenaline release or epinephrine release in ways that can positively impact performance.
我认为这非常重要，因为我认为它指出了这样一个事实，即自上而下的更高层次的认知过程甚至正在影响最基本的方面，例如多巴胺释放或肾上腺素释放或肾上腺素释放，从而可以对表现产生积极影响。
In this case, it was a positive improvement in working memory and focus.
在这种情况下，工作记忆和注意力得到了积极的改善。
So today we've talked a lot about the dopamine system and those kinds of schedules that will allow craving or addiction, but what's the schedule of dopamine that's going to allow you to maximize on your pursuit of pleasure and your elimination of pain?
所以今天我们已经讨论了很多关于多巴胺系统和那些会导致渴望或成瘾的时间表，但是多巴胺的时间表如何才能让你最大限度地追求快乐和消除痛苦呢？
And we get the answer to that from our good friend gambling.
我们从好朋友赌博那里得到了答案。
The reason gambling works, the reason why people will throw their lives away, the reason why people go back again and again and again to places like Las Vegas and Atlantic City is because of the hope and anticipation.
赌博之所以有效，人们愿意抛弃自己的生命，人们一次又一次回到拉斯维加斯和大西洋城这样的地方，都是因为希望和期待。
Those are cities and places built on dopamine.
这些是建立在多巴胺基础上的城市和地方。
They are leveraging your dopamine system.
他们正在利用你的多巴胺系统。
And as a friend of mine who's a certified addiction treatment specialist tells me that gambling addiction is particularly sinister because the next time really could be the thing that changes everything.
正如我的一位经过认证的成瘾治疗专家朋友告诉我的那样，赌博成瘾尤其危险，因为下一次真的可能会改变一切。
Unlike other addictions, the next time really could change everything, and that's embedded in the mind of the gambling addict, and rarely does it work out in favor of the well-being of the gambling addict and their family.
与其他成瘾不同，下一次真的可以改变一切，这已经根植于赌博成瘾者的脑海中，而且很少有利于赌博成瘾者及其家人的福祉。
However, the intermittent reinforcement schedule was discovered long ago by scientific researchers.
然而，间歇性强化计划很早以前就被科学研究人员发现了。
So this is the slot machine that every once in a while gives you a win to keep you playing.
所以这是一款老虎机，它每隔一段时间就会给你带来胜利，让你继续玩下去。
This is the probability of winning on the craps table or the roulette table or at blackjack just often enough that you're willing to buy tickets, head out there, play again, go downstairs again from your room even though you swore you were done for the night.
这是在掷骰子桌、轮盘赌桌或二十一点游戏中获胜的概率，足以让您愿意购买门票，出去玩，再玩一次，再从房间下楼，即使您发誓晚上已经玩完了。
Intermittent reinforcement is the most powerful form of dopamine reward schedule to keep you doing something.
间歇性强化是多巴胺奖励计划最有效的形式，可以让你继续做某事。
So we can export that.
所以我们可以导出它。
We can use it for good.
我们可以永远利用它。
If there's something that you're pursuing in life, whether or not it's an academic goal or a financial goal or a relationship goal, one of the things that you can do to ensure that you will remain on the path to that goal for a very long time and that you will continue to exceed your previous performance, as well as continue to enjoy the dopamine release that occurs when you hit the milestones that you want to achieve, is to occasionally remove rewards subjectively.
如果你在生活中追求某件事，无论是学术目标、财务目标还是人际关系目标，为了确保你将在很长一段时间内保持在实现该目标的道路上，并且你将继续超越你之前的表现，并继续享受当你达到你想要实现的里程碑时发生的多巴胺释放，你可以做的一件事就是偶尔主观地取消奖励。
Let's say you set out a goal of making...
假设您设定了一个目标...
I'm going to make this quantitative with respect to finances because it just is an easy description, but this could also be in sport, this could be in school, this could be in music, could be in anything, creative endeavors.
我将在财务方面进行量化，因为它只是一个简单的描述，但这也可以在体育中，这可以在学校中，这可以在音乐中，可以在任何创造性的努力中。
But let's say you set out a certain financial goal, or let's say you want to get a certain number of followers on whatever social media platform.
但是，假设您设定了某个财务目标，或者假设您希望在任何社交媒体平台上获得一定数量的关注者。
As you reach each one of those goals, you should know now that the amount of dopamine is not going to peak.
当您实现其中每一个目标时，您现在应该知道多巴胺的量不会达到峰值。
It's actually going to diminish and make you crave more.
它实际上会减少并使你渴望更多。
The key to avoiding that crash But to still keep it in healthy levels that will allow you to continue your pursuit is as you are staircasing toward your goal, you actually want to blunt the reward response for some of those intermediate goals.
避免这种崩溃的关键是，为了将其保持在健康的水平，让你能够继续你的追求，当你逐步实现你的目标时，你实际上想要减弱对其中一些中间目标的奖励反应。
Now, I'm not telling you you shouldn't celebrate your wins, but I'm telling you not to celebrate all of them.
现在，我不是告诉你不应该庆祝你的胜利，而是告诉你不要庆祝所有的胜利。
Or as a good friend of mine who recently, fortunately for him, had great financial success, he asked me and somebody else, a good friend of mine who's very tuned into dopamine reward schedules, understands how they work at a really deep level, and he said, "I don't know what to do next." And we said, "Oh, well, that's simple.
或者，作为我的一个好朋友，幸运的是，他最近获得了巨大的经济成功，他问我和其他人，我的一个好朋友，他非常了解多巴胺奖励计划，了解它们如何在真正的深层发挥作用，他说，“我不知道下一步该做什么。”我们说：“哦，好吧，这很简单。
You should just give most of it away." And this wasn't a ploy to receive any of the money ourselves.
你应该把大部分都捐出去。”这并不是我们自己收取任何金钱的策略。
This was really about reducing the impact of that reward.
这实际上是为了减少奖励的影响。
Now, hopefully, giving money away if you already have enough of it would be something that was rewarding in and of itself.
现在，如果你已经有足够的钱，希望捐出的钱本身就是一种回报。
But if you're a student who's pursuing goals in university or you're an athlete who's pursuing goals, it actually makes sense from a rational perspective once you understand these mechanisms to hit a new high point of performance or to get that A+ or for you, if it's an A-, et cetera, and to tell yourself, "Okay, that was good," but to actually actively blunt the reward, to not go and celebrate too intensely, because in doing that, you keep your dopamine system in check, and you ensure that you're going to stay on the path of continued pursuit, not just for that thing, but for all things.
但是，如果你是一名在大学追求目标的学生，或者你是一名追求目标的运动员，一旦你理解了这些机制，以达到新的表现高峰或获得A+，或者对你来说，如果是A-，等等，那么从理性的角度来看，它实际上是有意义的，并告诉自己，“好吧，那很好”，但实际上要积极地钝化奖励，不要去庆祝得太激烈，因为这样做，你的多巴胺系统保持在检查，然后确保你将继续走在持续追求的道路上，不仅仅是为了那件事，而是为了所有的事情。
Big increases in dopamine lead to big crashes in dopamine, and big increases in dopamine up the ante.
多巴胺的大幅增加会导致多巴胺的大幅下降，而多巴胺的大幅增加则会导致赌注增加。
So you can lift what Las Vegas and Atlantic City and other gambling mechanisms and places have known for a long time.
因此，您可以提升拉斯维加斯和大西洋城以及其他赌博机制和场所长期以来所熟知的内容。
They lifted it from the scientists.
他们从科学家那里夺走了它。
You can now take it back, and you can start to leverage that, and you just make it intermittent.
你现在可以收回它，你可以开始利用它，你只是让它间歇性地发挥作用。
You reward yourself not on a predictable schedule, so not every other time or every third time or every tenth time, but sometimes it's three in a row, then not at all for 10 days.
你不会按照可预测的时间表奖励自己，所以不是每隔一次、每三次或每十次奖励自己一次，但有时会连续三次，然后十天内根本不会奖励自己。
So reward is important.
所以奖励很重要。
Self-reward is critically important, but make sure that you're not doing it on such a predictable schedule that you burn out these dopamine circuits or that you undercut your own ability to strive and achieve.
自我奖励非常重要，但要确保你没有按照可预测的时间表进行自我奖励，以免耗尽这些多巴胺回路或削弱自己奋斗和实现目标的能力。
Hopefully, you now know far more about the dopamine system, reward, and motivation than you did at the beginning of this podcast.
希望您现在比本播客开始时更加了解多巴胺系统、奖励和动机。
Hopefully, you also understand the other side of dopamine and reward, which is pain and the balance of this pleasure-pain system, as well as the molecules that we call or that were described in "The Molecule of More" book, I should say, as the here-and-now molecules, things like serotonin and the endocannabinoids.
希望你也了解多巴胺和奖励的另一面，即痛苦和这种快乐-痛苦系统的平衡，以及我们所说的或在《更多的分子》一书中描述的分子，我应该说，作为此时此地的分子，比如血清素和内源性大麻素。
Finally, I want to thank you for your time and attention today.
最后，我要感谢您今天的时间和关注。
I hope you learned a lot and that you learned a lot of possible tools that you could incorporate into your life as it relates to motivation and emotions.
我希望你学到了很多东西，并且学到了很多可以融入到你的生活中的可能的工具，因为它与动机和情感有关。
Thank you for your interest in science.
感谢您对科学的兴趣。