Essentials: How to Learn Faster by Using Failures, Movement & Balance

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。

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

我叫安德鲁·胡伯曼，是斯坦福大学医学院的神经生物学和眼科教授。

Today, we're going to talk about how to change your nervous system for the better.

今天，我们将讨论如何改善您的神经系统。

As you recall, your nervous system includes your brain and your spinal cord, but also all the connections that your brain and spinal cord make with the organs of your body, and all the connections that the organs of your body make with your brain and spinal cord.

您还记得，您的神经系统包括您的大脑和脊髓，还包括您的大脑和脊髓与您身体的器官建立的所有连接，以及您身体的器官与您的大脑和脊髓建立的所有连接。

Now, this thing that we call the nervous system is responsible for everything we know, all our behavior, all our emotions, everything we feel about ourselves and the outside world, everything we think and believe.

现在，这个我们称之为神经系统的东西负责我们所知道的一切，我们所有的行为，我们所有的情绪，我们对自己和外部世界的一切感觉，我们所思考和相信的一切。

It's really at the center of our entire experience of life and who we are.

它确实是我们整个生活经历和我们是谁的中心。

Fortunately, in humans, unlike in other species, we can change our nervous system by taking some very specific and deliberate actions.

幸运的是，与其他物种不同，人类可以通过采取一些非常具体和深思熟虑的行动来改变我们的神经系统。

And today, we're really going to focus on the actions, the motor commands, and the aspects of movement and balance that allow us to change our nervous system.

今天，我们将重点关注能够改变神经系统的动作、运动命令以及运动和平衡的各个方面。

It turns out that movement and balance actually provide windows or portals into our ability to change our nervous system the way we want, even if those changes are not about learning new movements or learning how to balance.

事实证明，运动和平衡实际上为我们提供了以我们想要的方式改变神经系统的能力的窗口或门户，即使这些改变不是为了学习新的运动或学习如何平衡。

And soon you'll understand why.

很快你就会明白为什么。

So let's talk about the different kinds of plasticity that are available to us, because those will point directly towards the type of protocols that we should engage in to change ourselves for the better.

因此，让我们来谈谈我们可以利用的不同类型的可塑性，因为这些可塑性将直接指向我们应该参与的协议类型，以让自己变得更好。

There is something called representational plasticity.

有一种东西叫做表征可塑性。

Representational plasticity is just your internal representation of the outside world.

表征可塑性只是你对外部世界的内部表征。

We know that, for instance, if I want to reach out and grab the pen in front of me, that I need to generate a certain amount of force, so I rarely overshoot.

我们知道，例如，如果我想伸出手来抓住我面前的笔，我需要产生一定的力量，所以我很少会过度。

I rarely miss the pen.

我很少错过笔。

Okay?

好的？

So our maps of the motor world and our maps of the sensory world are merged.

因此，我们的运动世界地图和感官世界地图被合并了。

The way to create plasticity is to create mismatches or errors in how we perform things.

创造可塑性的方法是在我们做事的方式上创造不匹配或错误。

And this, I think, is an amazing and important feature of neuroplasticity that is highly underappreciated.

我认为，这是神经可塑性的一个令人惊奇且重要的特征，但却被严重低估了。

The way to create plasticity is to send signals to the brain that something is wrong, something is different, and something isn't being achieved.

创造可塑性的方法是向大脑发送信号，表明有些事情是错误的、有些事情是不同的、有些事情没有实现。

Errors and making errors out of sync with what we would like to do is how our nervous system is cued through very distinct biological mechanisms that something isn't going right, and therefore, certain neurochemicals are deployed that signal the neural circuits that they have to change.

错误以及犯下的错误与我们想要做的事情不同步是我们的神经系统如何通过非常独特的生物机制来提示某些事情不正常的，因此，某些神经化学物质被部署来向神经回路发出信号，表明它们必须改变。

So let's talk about errors and making errors, and why and how that triggers the release of chemicals that then allow us to not just learn the thing that we're doing in the motor sense, play the piano, dance, et cetera, but it also creates an environment, a milieu within the brain that allows us to then go learn how to couple or uncouple a particular emotion to an experience, or better language learning, or better mathematical learning.

因此，让我们谈谈错误和犯错误，以及为什么以及如何触发化学物质的释放，这些化学物质不仅让我们能够在运动感觉上学习我们正在做的事情，弹钢琴，跳舞等等，而且它还创造了一个环境，一个大脑内的环境，让我们能够学习如何将特定的情绪与体验耦合或分离，或者更好的语言学习，或者更好的数学学习。

Last episode, we discussed some of the basic principles of neuroplasticity.

上一集，我们讨论了神经可塑性的一些基本原理。

If you didn't hear that episode, no problem, I'll just review it quickly, which is that it's a falsehood that everything that we do and experience changes our brain.

如果你没有听过那一集，没问题，我会快速回顾一下，我们所做的一切和经历的一切都会改变我们的大脑，这是一个谎言。

The brain changes when certain neurochemicals, namely acetylcholine, epinephrine, and dopamine, are released in ways and in the specific times that allow for neural circuits to be marked for change, and then the change occurs later during sleep.

当某些神经化学物质（即乙酰胆碱、肾上腺素和多巴胺）以允许神经回路标记变化的方式和时间释放时，大脑就会发生变化，然后这种变化在睡眠期间发生。

Basically, you need a certain cocktail of chemicals released in the brain in order for a particular behavior to reshape the way that our brain works.

基本上，你需要大脑中释放某种化学物质混合物，以便特定行为重塑我们大脑的工作方式。

So the question really is, what allows those neurochemicals to be released?

所以真正的问题是，是什么让这些神经化学物质得以释放？

And last episode, it talked all about focus.

上一集，它谈到了所有关于焦点的事情。

If you haven't seen or heard that episode, you might want to check it out, about some specific tools and practices that can allow you to build up your capacity for focus and release certain chemicals in that cocktail.

如果您还没有看过或听过那一集，您可能想看看，了解一些特定的工具和实践，可以让您增强集中注意力的能力并释放鸡尾酒中的某些化学物质。

But today, we're going to talk about the other chemicals in the cocktail, in particular, dopamine.

但今天，我们要谈谈鸡尾酒中的其他化学物质，特别是多巴胺。

And we're really going to center our discussion around this issue of making errors and why making errors is actually the signal that tells the brain, okay, it's time to change, or more generally, it's time to pay attention to things so that you change.

我们真的将围绕犯错误这个问题进行讨论，以及为什么犯错误实际上是告诉大脑的信号，好吧，是时候改变了，或者更一般地说，是时候注意事情了，这样你才能改变。

And I really want to distinguish this point really clearly, which is that I'm going to talk today a lot about motor and vestibular, meaning balance programs, but not just for learning motor commands and balance, but also for setting a stage or a kind of condition in your brain where you can go learn other things as well.

我真的想非常清楚地区分这一点，那就是我今天要谈论很多关于运动和前庭的内容，即平衡程序，但不仅仅是为了学习运动命令和平衡，而且还为了在你的大脑中设置一个阶段或一种条件，让你也可以去学习其他东西。

So let's talk about some classic experiments that really nail down what's most important in this discussion about plasticity.

那么，让我们来谈谈一些经典的实验，这些实验真正确定了关于可塑性的讨论中最重要的内容。

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。

By now, many of you have heard me say that if I could take just one supplement, that supplement would be AG1.

到目前为止，你们很多人都听我说过，如果我只能服用一种补充剂，那么该补充剂就是 AG1。

The reason for that is AG1 is the highest quality and most complete of the foundational nutritional supplements available.

原因是 AG1 是现有的基础营养补充剂中质量最高、最全面的。

What that means is that it contains not just vitamins and minerals, but also probiotics, prebiotics, and adaptogens to cover any gaps you may have in your diet and provide support for a demanding life.

这意味着它不仅含有维生素和矿物质，还含有益生菌、益生元和适应原，可以弥补您饮食中可能存在的任何空白，并为高要求的生活提供支持。

For me, even if I eat mostly whole foods and minimally processed foods, which I do for most of my food intake, it's very difficult for me to get enough fruits and vegetables, vitamins and minerals, micronutrients, and adaptogens from food alone.

对我来说，即使我主要吃天然食品和最低限度加工的食品（这是我摄入的大部分食物的一部分），我也很难仅从食物中获取足够的水果和蔬菜、维生素和矿物质、微量营养素和适应原。

For that reason, I've been taking AG1 daily since 2012.

因此，自 2012 年以来我一直每天服用 AG1。

When I do that, it clearly bolsters my energy, my immune system, and my gut microbiome.

当我这样做时，它明显增强了我的能量、我的免疫系统和我的肠道微生物组。

These are all critical to brain function, mood, physical performance, and much more.

这些对于大脑功能、情绪、身体表现等都至关重要。

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

如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 以获得特别优惠。

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

目前，他们赠送五个免费旅行包以及一年的维生素 D3 K2。

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

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

As I mentioned last episode, and I'll just tell you right now again, the brain is incredibly plastic from about birth until about age 25.

正如我在上一集中提到的，我现在再次告诉你，从出生到 25 岁左右，大脑具有令人难以置信的可塑性。

And then somewhere about 25, it's not like the day after your 26th birthday, plasticity closes, there's a kind of tapering off of plasticity, and you need different mechanisms to engage plasticity as an adult.

然后到了 25 岁左右，不像你 26 岁生日后的第二天，可塑性就结束了，可塑性逐渐减弱，作为一个成年人，你需要不同的机制来发挥可塑性。

Knowing how to tap into these plasticity mechanisms is very powerful.

知道如何利用这些可塑性机制是非常强大的。

The simplest example is if I hear something off to my right, I look to my right.

最简单的例子是，如果我听到右边有什么声音，我就会向右看。

If I hear it on the left, I look to my left.

如果我听到左边有声音，我就会向左边看。

If I hear it right in front of me, I keep looking right in front of me, and that's because our maps of visual space and our maps of auditory space and our maps of motor space are aligned to one another in perfect register.

如果我听到它就在我面前，我就会一直看着我的正前方，这是因为我们的视觉空间图、听觉空间图和运动空间图彼此完美地对齐。

It's an incredible feature of our nervous system.

这是我们神经系统的一个令人难以置信的特征。

It takes place in a structure called the superior colliculus, although you don't need to know that name.

它发生在称为上丘的结构中，尽管您不需要知道该名称。

Superior colliculus has layers, literally stacks of neurons, like in a sandwich, where the zero point right in front of me, or maybe 10 or 15 degrees off to my right, or 10 or 15 degrees off to my left, are aligned so that the auditory neurons, the ones that care about sounds at 15 degrees to my right, sit directly below the neurons that look at 15 degrees to my right in my visual system.

上丘有很多层，实际上是一堆神经元，就像三明治一样，其中零点就在我的正前方，或者可能与我的右侧偏离 10 或 15 度，或者与我的左侧偏离 10 或 15 度，这些神经元是对齐的，因此听觉神经元（关心我右侧 15 度的声音的神经元）位于视觉系统中位于我右侧 15 度的神经元的正下方。

And when I reach over to this direction, there's a signal that's sent down through those layers that says 15 degrees off to the right is the direction to look, it's the direction to listen, and it's the direction to move if I need to move.

当我到达这个方向时，就会有一个信号通过这些层向下发送，表明向右倾斜 15 度是看的方向，是听的方向，如果我需要移动，这就是移动的方向。

So there's an alignment.

所以有一个对齐。

And this is really powerful, and this is what allows us to move through space and function in our lives in a really fluid way.

这真的很强大，这使得我们能够以一种非常流畅的方式在空间中移动并在我们的生活中发挥作用。

It's set up during development, but there have been some important experiments that have revealed that these maps are plastic, meaning they can shift, they're subject to neuroplasticity, and there are specific rules that allow us to shift them.

它是在开发过程中建立的，但有一些重要的实验表明这些地图是可塑的，这意味着它们可以改变，它们受到神经可塑性的影响，并且有一些特定的规则允许我们改变它们。

So here's the key experiment.

这是关键实验。

The key experiment was done by a colleague of mine who's now retired, but whose work is absolutely fundamental in the field of neuroplasticity, Eric Knudsen.

关键实验是由我的一位现已退休的同事埃里克·克努森（Eric Knudsen）完成的，他的工作在神经可塑性领域绝对是基础性的。

The Knudsen lab and many of the Knudsen lab scientific offspring showed that if one is to wear prism glasses that shift the visual field, that eventually there'll be a shift in the representation of the auditory and motor maps, too.

克努森实验室和许多克努森实验室的科学后代表明，如果一个人佩戴能够改变视野的棱镜眼镜，最终听觉和运动图的表示也会发生变化。

Now, what they initially did is they looked at young subjects, and what they did is they moved the visual world by making them wear prism glasses, so that, for instance, if my pen is out in front of me at five degrees off center, so just a little bit off center.

现在，他们最初做的是观察年轻的受试者，他们所做的是让他们戴上棱镜眼镜来改变视觉世界，例如，如果我的笔在我面前偏离中心五度，那么就稍微偏离中心一点。

If you're listening to this, this would be just a little bit to my right.

如果你正在听这个，这个位置就在我右边一点点。

But in these prism glasses, I actually see that pen way over far on my right.

但在这些棱镜眼镜中，我实际上看到那支笔在我右边很远的地方。

So it's actually here, but I see it over there because I'm wearing prisms on my eyes.

所以它实际上在这里，但我看到它在那里，因为我的眼睛上戴着棱镜。

What happens is, in the first day or so, you ask people, or you ask animal subjects or whatever, to reach for this object, and they reach to the wrong place because they're seeing it where it isn't.

发生的情况是，在第一天左右，你要求人们，或者你要求动物受试者或其他什么东西，去拿这个物体，他们到达了错误的地方，因为他们在看不到的地方看到了它。

But what you find is that in young individuals, within a day or two, they start adjusting their motor behavior in exactly the right way so that they always reach to the correct location.

但你会发现，在年轻人中，在一两天内，他们开始以完全正确的方式调整他们的运动行为，以便他们总是到达正确的位置。

So they hear a sound at one location, they see the object that ought to make that sound at a different location, and they somehow are able to adjust their motor behavior to reach to the correct location.

因此，它们在一个位置听到声音，在不同的位置看到应该发出声音的物体，并且它们能够以某种方式调整其运动行为以到达正确的位置。

It's incredible.

太不可思议了。

And what it tells us is that these maps that are aligned to one another can move and shift, and it happens best in young individuals.

它告诉我们的是，这些相互对齐的地图可以移动和转移，而且这种情况在年轻人身上发生得最好。

If you do this in older individuals, in most cases, it takes a very long time for the maps to shift, and in some cases, they never shift.

如果你在老年人身上这样做，在大多数情况下，地图需要很长时间才能移动，并且在某些情况下，它们永远不会移动。

So this is a very experimental scenario, but it's an important one to understand because it really tamps down the fact that we have the capacity to create dramatic shifts in our representation of the outside world.

所以这是一个非常实验性的场景，但理解它很重要，因为它确实压制了这样一个事实，即我们有能力在我们对外部世界的表征上创造巨大的转变。

So how can we get plasticity as adult that mimics the plasticity that we get when we are juveniles?

那么，我们如何才能在成年后获得模仿青少年时期的可塑性呢？

Well, the Knudsen lab and other labs have looked at this, and it's really interesting.

嗯，克努森实验室和其他实验室已经研究过这个，这真的很有趣。

The signal that generates the plasticity is the making of errors.

产生可塑性的信号是错误的产生。

It's the reaches and failures that signal to the nervous system that this is not working, and therefore, the shifts start to take place.

触及和失败会向神经系统发出信号，表明这不起作用，因此，转变开始发生。

And this is so fundamentally important because I think most people understandably get frustrated, like they're trying to learn a piece on the piano and they can't do it, or they're trying to write a piece of code, or they're trying to access some sort of motor behavior, and they can't do it.

这一点非常重要，因为我认为大多数人都会感到沮丧，这是可以理解的，就像他们试图在钢琴上学习一首曲子但他们做不到，或者他们试图编写一段代码，或者他们试图访问某种运动行为，但他们做不到。

And the frustration drives them crazy and like, "I can't do it, I can't do it," when they don't realize that the errors themselves are signaling to the brain and nervous system something's not working.

当他们没有意识到错误本身正在向大脑和神经系统发出信号时，挫败感会让他们发疯，“我做不到，我做不到”。

And of course, the brain doesn't understand the words something isn't working.

当然，大脑无法理解“某些东西不起作用”这个词。

The brain doesn't even understand frustration as an emotional state.

大脑甚至不把沮丧理解为一种情绪状态。

The brain understands the neurochemicals that are released, namely epinephrine and acetylcholine, but also, and we'll get into this, the molecule dopamine, when we start to approximate the correct behavior just a little bit, and we start getting it a little bit right.

大脑了解所释放的神经化学物质，即肾上腺素和乙酰胆碱，而且，当我们开始稍微接近正确的行为时，我们也会了解分子多巴胺，并且我们开始变得有点正确。

So what happens is when we make errors, the nervous system starts releasing neurotransmitters and neuromodulators that say, "We better change something in the circuitry." And so errors are the basis for neuroplasticity and for learning.

因此，当我们犯错误时，神经系统就会开始释放神经递质和神经调节剂，这些神经递质和神经调节剂会说：“我们最好改变电路中的某些东西。”因此，错误是神经可塑性和学习的基础。

And I wish that this was more prominent out there.

我希望这一点在外面更加突出。

I guess this is why I'm saying it.

我想这就是我这么说的原因。

And humans do not like this feeling of frustration and making errors.

人类不喜欢这种沮丧和犯错误的感觉。

The few that do, do exceedingly well in whatever pursuits they happen to be involved in.

少数这样做的人在他们碰巧参与的任何追求中都表现得非常出色。

The ones that don't, generally don't do well.

那些不这样做的人，一般都不会做得很好。

They generally don't learn much.

他们一般学不到太多东西。

And if you think about it, why would your nervous system ever change?

如果你想一想，为什么你的神经系统会发生变化？

Why would it ever change?

为什么它会改变？

Unless there was something to be afraid of, something that made us feel awful will signal that the nervous system needs to change, or there's an error in our performance.

除非有什么值得害怕的事情，否则让我们感觉糟糕的事情将表明神经系统需要改变，或者我们的表现出现了错误。

So it turns out that the feedback of these errors, the reaching to the wrong location, starts to release a number of things, and now you've heard about them many times, but this would be epinephrine, it increases alertness.

事实证明，这些错误的反馈，到达错误的位置，开始释放出许多东西，现在你已经听说过它们很多次了，但这就是肾上腺素，它会提高警觉性。

Acetylcholine, focus, because if acetylcholine is released, it creates an opportunity to focus on the error margin, the distance between what it is that you're doing and what it is that you would like to do.

乙酰胆碱，集中注意力，因为如果乙酰胆碱被释放，它就会创造一个机会来关注误差范围，即你正在做的事情和你想做的事情之间的距离。

And then the nervous system starts to make changes almost immediately in order to try and get the behavior right.

然后神经系统几乎立即开始做出改变，以尝试获得正确的行为。

And when you start getting it even a little bit right, that third molecule comes online or is released, which is dopamine, which allows for the plastic changes to occur very fast.

当你开始稍微正确时，第三个分子就会上线或被释放，这就是多巴胺，它可以使塑料变化非常快地发生。

Now, this is what all happens very naturally in young brains.

现在，这就是年轻大脑中自然发生的事情。

But in old brains, it tends to be pretty slow, except for in two conditions.

但在老大脑中，除了两种情况外，它往往相当慢。

So let me just pause and just say this.

所以让我暂停一下并说一下。

If you are uncomfortable making errors and you get frustrated easily, if you leverage that frustration toward drilling deeper into the endeavor, you are setting yourself up for a terrific set of plasticity mechanisms to engage.

如果你不愿意犯错误并且很容易感到沮丧，如果你利用这种挫败感来更深入地努力，那么你就为自己建立了一套出色的可塑性机制。

But if you take that frustration and you walk away from the endeavor, you are essentially setting up plasticity to rewire you according to what happens afterwards, which is generally feeling pretty miserable.

但如果你接受了这种挫败感并放弃了努力，那么你本质上是在建立可塑性，根据之后发生的事情来重新调整你，这通常会让人感觉相当痛苦。

So now you can start to appreciate why it is that continuing to drill into a process to the point of frustration, but then staying with that process for a little bit longer, and I'll define exactly what I mean by a little bit, is the most important thing for adult learning, as well as childhood learning.

所以现在你可以开始理解为什么继续钻研一个过程直到受挫，但然后在这个过程中停留更长时间，我将准确地定义我的意思，对于成人学习和儿童学习来说，这是最重要的事情。

But adult learning in particular.

但成人学习尤其如此。

Now, the Knudsen Lab did two very important sets of experiments.

现在，克努森实验室做了两组非常重要的实验。

The first one, which showed that juveniles can make these massive shifts in their map representations.

第一个，表明青少年可以在他们的地图表征上做出这些巨大的改变。

They get a lot of plasticity all at once, and it happens very fast in the period of just a couple of days.

它们一下子就获得了很多可塑性，而且在短短几天内就发生得非常快。

In adults, it tends to be very slow, and most individuals never actually accomplish the full map shift.

对于成年人来说，它往往非常缓慢，并且大多数人从未真正完成完整的地图转换。

They don't get the plasticity.

他们没有可塑性。

Then what they did is they started making the increment of change smaller.

然后他们所做的就是开始减小变化的增量。

So instead of shifting the world a huge amount by putting prisms that shifted the visual world all the way over to the right, they did this incrementally.

因此，他们并没有通过将视觉世界一直向右移动的棱镜来大幅改变世界，而是逐步进行。

So first they put on prisms that shifted it just a little bit, just seven degrees, I believe, was the exact number.

因此，他们首先戴上棱镜，将其稍微移动一点，我相信，确切的数字是七度。

And then it was 14 degrees, and then it was 28 degrees.

然后是14度，然后是28度。

And so what they found was that the adult nervous system can tolerate smaller and smaller errors over time, but that you can stack those errors so that you can get a lot of plasticity.

他们发现，随着时间的推移，成人神经系统可以容忍越来越小的错误，但你可以叠加这些错误，这样你就可以获得很大的可塑性。

Put simply, incremental learning as an adult is absolutely essential.

简而言之，作为一个成年人，渐进学习是绝对必要的。

You are not going to get massive shifts in your representations of the outside world.

你对外部世界的看法不会发生巨大的转变。

So how do you make small errors as opposed to big errors?

那么如何避免犯小错误而不是大错误呢？

Well, the key is smaller bouts of focused learning for smaller bits of information.

嗯，关键是针对较小的信息进行小轮次的集中学习。

It's a mistake to try and learn a lot of information in one learning bout as an adult.

作为一个成年人，尝试在一次学习过程中学习大量信息是错误的。

Now, there is one way to get a lot of plasticity all at once as an adult.

现在，有一种方法可以让成年人一次性获得大量可塑性。

There is that kind of holy grail thing of getting massive plasticity as you would when you were a young person, but as an adult.

有一种神圣的东西，那就是获得巨大的可塑性，就像你年轻时那样，但作为一个成年人。

And the Knudsen Lab revealed this by setting a very serious contingency on the learning.

克努森实验室通过在学习中设置非常严重的意外事件来揭示这一点。

What they did was they had a situation where subjects had to find food that was displaced in their visual world, again, by putting prisms, and they had to find the food, and the food made a noise.

他们所做的是，他们遇到了这样一种情况，受试者必须再次通过放置棱镜来找到在他们的视觉世界中被移位的食物，他们必须找到食物，而食物会发出噪音。

There was a noise set to the location of the food through an array of speakers.

通过一系列扬声器向食物所在位置发出噪音。

Basically, in order to eat at all, they needed plasticity.

基本上，为了吃东西，它们需要可塑性。

And then what happened was remarkable.

然后发生的事情是值得注意的。

What they observed is that the plasticity as an adult can be as dramatic, as robust as it is in a young person or in a young animal subject, provided that there's a serious incentive for the plasticity to occur.

他们观察到，只要有强烈的动机促使可塑性发生，成年人的可塑性就可以像年轻人或幼小的动物受试者一样引人注目、强大。

And this is absolutely important to understand, which is that how badly we need or want the plasticity determines how fast that plasticity will arrive.

理解这一点绝对重要，即我们需要或想要可塑性的程度决定了可塑性到达的速度。

This means that the importance of something, how important something is to us, actually gates the rate of plasticity and the magnitude of plasticity.

这意味着某事物的重要性，某事物对我们有多重要，实际上决定了可塑性的速率和可塑性的大小。

And this is why just passively going through most things, going through the motions, as we say, or just getting our reps in, quote unquote, is not sufficient to get the nervous system to change.

这就是为什么仅仅被动地经历大多数事情，走过场，正如我们所说，或者只是让我们的代表参与进来，并不足以让神经系统发生改变。

If we actually have to accomplish something in order to eat or in order to get our ration of income, we will reshape our nervous system very, very quickly.

如果我们实际上必须完成某件事才能吃饭或获得一定的收入，我们将非常非常快地重塑我们的神经系统。

And so I think that the studies that Knudsen did showing that incremental learning can create a huge degree of plasticity as an adult, as well as when the contingency is very high, meaning we need to eat, or we need to make an income, or we need to do something that's vitally important for us, that plasticity can happen in these enormous leaps, just like they can in adolescence and young adulthood.

因此，我认为克努森所做的研究表明，渐进学习可以在成年人身上创造出巨大程度的可塑性，以及当偶然性非常高时，这意味着我们需要吃饭，或者我们需要赚钱，或者我们需要做一些对我们来说至关重要的事情，可塑性可以在这些巨大的飞跃中发生，就像在青春期和成年早期一样。

That points to the fact that it has to be a neurochemical system.

这表明它必须是一个神经化学系统。

There has to be an underlying mechanism.

必须有一个潜在的机制。

All the chemicals that we're about to talk about are released from drug stores, if you will, chemical stores that already reside in all of our brains.

我们要讨论的所有化学物质都是从药店释放出来的，如果你愿意的话，这些化学物质已经存在于我们所有的大脑中。

And the key is how to tap into those stores.

关键是如何利用这些商店。

And so we're going to next talk about what are the specific behaviors that liberate particular categories of chemicals that allow us to make the most of incremental learning and that set the stage for plasticity That is similar enough or mimics these high contingency states, like the need to get food or really create a sense of internal urgency, chemical urgency, if you will.

因此，我们接下来将讨论哪些特定行为可以释放特定类别的化学物质，这些化学物质使我们能够充分利用增量学习，并为可塑性奠定基础。这些行为足够相似或模仿这些高度偶然的状态，例如获取食物的需要或真正创造一种内部紧迫感，化学紧迫感，如果你愿意的话。

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

我想稍微休息一下并感谢我们的赞助商之一大卫。

David makes a protein bar unlike any other.

大卫制作的蛋白质棒与众不同。

It has 28 grams of protein, only 150 calories, and zero grams of sugar.

它含有 28 克蛋白质，仅 150 卡路里，零克糖。

That's right, 28 grams of protein and 75% of its calories come from protein.

没错，28克蛋白质，其75%的热量都来自于蛋白质。

These bars from David also taste amazing.

大卫的这些酒吧味道也很棒。

My favorite flavor is chocolate chip cookie dough, but then again, I also like the chocolate fudge flavored one, and I also like the cake flavored one.

我最喜欢的口味是巧克力饼干面团，但话又说回来，我也喜欢巧克力软糖口味的，我也喜欢蛋糕口味的。

Basically, I like all the flavors.

基本上所有的口味我都喜欢。

They're incredibly delicious.

它们非常美味。

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

就我个人而言，我努力主要吃天然食品。

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

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

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

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

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

它使我能够在不摄入过多卡路里的情况下做到这一点。

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

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

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

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

If you would like to try David, you can go to davidprotein.com/huberman.

如果您想尝试 David，可以访问 david Protein.com/huberman。

Again, the link is davidprotein.com/huberman.

同样，链接是 david Protein.com/huberman。

If you've heard previous episodes of this podcast, you may have heard me talk about ultradian rhythms, which are these 90-minute rhythms that break up our 24-hour day.

如果您听过本播客的前几集，您可能听过我谈论超日节奏，即打破我们一天 24 小时的 90 分钟节奏。

They help break up our sleep into different cycles of sleep, like REM sleep and non-REM sleep.

它们帮助我们将睡眠分成不同的睡眠周期，例如快速眼动睡眠和非快速眼动睡眠。

And in waking states, they help us, or I should say they break up our day in ways that allow us to learn best within 90-minute cycles, et cetera.

在清醒状态下，它们会帮助我们，或者我应该说，它们会以让我们在 90 分钟周期内学习得最好的方式来打破我们的一天，等等。

Today, we're really talking about how to tap into plasticity through the completion of a task or working towards something repetitively and making errors.

今天，我们真正讨论的是如何通过完成一项任务或重复地努力做某件事并犯错误来发挥可塑性。

The ultradian cycle says that for the first five to 10 minutes of doing that, your mind is going to drift, and your focus will probably kick in, provided that you're restricting your visual world to just the material in front of you, something we talked about last episode, somewhere around the 10 or 15 minute mark.

超电周期表明，在这样做的前 5 到 10 分钟内，你的思维会漂移，你的注意力可能会开始集中，前提是你将你的视觉世界限制在你面前的材料上，这是我们上一集谈到的，大约 10 或 15 分钟的时间。

And then at best, you're probably going to get about an hour of deliberate tunnel vision learning in there.

然后，最多你可能会在那里进行大约一个小时的刻意狭隘视野学习。

Your mind will drift.

你的思绪会飘忽不定。

And then toward the end of that, what is now an hour and 10 or hour and 20 minute cycle, your brain will start to flicker in and out.

然后到最后，也就是现在的一小时十或一小时二十分钟的周期，你的大脑将开始闪烁。

You're trying your best to accomplish something, and you're failing.

你竭尽全力想要完成某件事，但你却失败了。

You want to keep making errors for this period of time that I'm saying will last anywhere from about seven to 30 minutes.

你想在这段时间内继续犯错误，我说这会持续大约 7 到 30 分钟。

It is exceedingly frustrating, but that frustration, it liberates the chemical cues that signal that plasticity needs to happen.

这是非常令人沮丧的，但这种沮丧，它释放了化学信号，表明可塑性需要发生。

And it is the case that when we come back a day or two later in a learning bout after a nap or a night or two of deep rest, then what we find is that we can remember certain things and the motor pathways work, and we don't always get it perfectly, but we get a lot of it right, whereas we got it wrong before.

情况就是这样，当我们在小睡或一两个晚上的深度休息后一两天后回来进行学习时，我们会发现我们可以记住某些事情并且运动通路起作用，我们并不总是能完美地记住它，但我们会做很多正确的事情，而我们之前做错了。

So that seven to 30-minute intense learning bout, specifically about making errors.

这样就可以进行 7 到 30 分钟的密集学习，特别是关于犯错误的学习。

I want to really underscore that.

我想真正强调这一点。

And it's not about, as I mentioned before, coming up with some little hack or trick or something of that sort.

正如我之前提到的，这并不是想出一些小技巧或技巧或类似的东西。

It's really about trying to cue the nervous system that something needs to change, because otherwise it simply won't change.

这实际上是试图提示神经系统某些东西需要改变，因为否则它就不会改变。

I think everyone could stand to enhance their rate of learning by doing the following.

我认为每个人都可以通过执行以下操作来提高学习速度。

Learn to attach dopamine in a subjective way to this process of making errors, because that's really combining two modes of plasticity in ways that together can accelerate the plasticity.

学会以主观的方式将多巴胺附加到犯错误的过程中，因为这实际上是将两种可塑性模式结合起来，共同加速可塑性。

In other words, failing repetitively, provided we're engaged in a very specific set of behaviors when we do it, as well as telling ourselves that those failures are good for learning and good for us, creates an outsized effect on the rate of plasticity.

换句话说，如果我们在失败时采取了一系列非常具体的行为，并且告诉自己这些失败对学习和我们都有好处，那么重复的失败就会对可塑性产生巨大的影响。

It accelerates plasticity.

它加速可塑性。

Now, some of you might be asking, and I get asked a lot, "Well, how do I get dopamine to be released?

现在，你们中的一些人可能会问，我经常被问到，“那么，我怎样才能释放多巴胺呢？

Can I just tell myself that something is good when it's bad?" Well, actually, yes.

当事情变坏时，我可以告诉自己，事情是好的吗？”嗯，实际上，是的。

Believe it or not, dopamine is one of these incredible molecules that both can be released according to things that are hardwired in us to release dopamine.

不管你相信与否，多巴胺是这些令人难以置信的分子之一，它们都可以根据我们体内固有的释放多巴胺的东西来释放。

Again, things like food, sex, warmth when we're cold, cool environments when we're too warm.

再说一次，比如食物、性、寒冷时的温暖、太热时的凉爽环境等。

It's that kind of pleasure molecule overall.

总体而言，这是一种快乐分子。

But it's also highly subjective what releases dopamine in one person versus the next.

但一个人与另一个人释放多巴胺的方式也是高度主观的。

So everyone releases dopamine in response to those very basic kind of behaviors and activities, but dopamine is also released according to what we subjectively believe is good for us, and that's what's so powerful about it.

因此，每个人都会根据这些非常基本的行为和活动释放多巴胺，但多巴胺也会根据我们主观认为对我们有益的东西而释放，这就是它的强大之处。

In fact, a book that I highly recommend if you want to read more about dopamine, it's a book that frankly I wish I had written.

事实上，如果你想了解更多有关多巴胺的内容，我强烈推荐这本书，坦率地说，我希望我写过这本书。

It's such a wonderful book.

这是一本非常棒的书。

It's called "The Molecule of More", and it really talks about dopamine not just as a molecule associated with reward, but a molecule associated with motivation and pursuit, and just how subjectively controlled dopamine can be.

它被称为“更多的分子”，它真正谈论的是多巴胺不仅是一种与奖励相关的分子，而且是一种与动机和追求相关的分子，以及多巴胺的主观控制程度。

So make lots of errors.

所以会犯很多错误。

Tell yourself that those errors are important and good for your overall learning goals.

告诉自己这些错误很重要并且有利于你的整体学习目标。

So learn to attach dopamine, meaning release dopamine in your brain when you start to make errors.

因此，要学会附加多巴胺，这意味着当你开始犯错时，大脑会释放多巴胺。

Once you're attaching dopamine to this process of making errors, then I start getting lots of questions that really are the right questions, which are, how often should I do this, and when should I be doing this, and at what time?

一旦你将多巴胺附加到这个犯错误的过程中，那么我就会开始收到很多真正正确的问题，这些问题是，我应该多久这样做一次，我应该什么时候这样做，以及在什么时间？

Well, I've talked a little bit about this in previous episodes, but as long as we're now kind of into the nitty-gritty of tools and application, each of us have some natural times throughout the day when we are going to be much better at tolerating these errors and much more focused on what it is that we're trying to do.

好吧，我在前几集中已经谈过这一点，但只要我们现在了解了工具和应用程序的本质，我们每个人一天中都会有一些自然的时间，我们会更好地容忍这些错误，并更加专注于我们正在尝试做的事情。

Last episode was about focus, but chances are that you can't focus as well at 4:00 PM as you can at 10:00 AM.

上一集是关于集中注意力的，但您很可能在下午 4:00 无法像上午 10:00 那样集中注意力。

It differs for everybody depending on when you're sleeping and your kind of natural chemistry and rhythms.

每个人的情况都不同，具体取决于您的睡眠时间以及您的自然化学反应和节奏。

But Find the time or times of day when you naturally have the highest mental acuity, and that's really when you want to engage in these learning bouts.

但是，找到一天中你自然具有最高思维敏锐度的时间，这才是你真正想要进行这些学习的时间。

And then get to the point where you're making errors, and then keep making errors for seven to 30 minutes.

然后到了你犯错误的地步，然后继续犯错误七到三十分钟。

Just keep making those errors and drill through it, and you're almost seeking frustration, and if you can find some pleasure in the frustration, yes, that is a state that exists.

只要不断地犯这些错误并克服它，你几乎就在寻找挫败感，如果你能在挫败感中找到一些乐趣，是的，那就是一种存在的状态。

You've created the optimal neurochemical milieu for learning that thing.

你已经创造了学习那件事的最佳神经化学环境。

But then here's the beauty of it.

但这就是它的美妙之处。

You also have created the optimal milieu for learning other things afterward.

您还为以后学习其他事情创造了最佳环境。

At least for an hour or so, I would say, you're going to be in a state of heightened learning.

我想说，至少在一个小时左右的时间里，你将处于一种高度学习的状态。

Again, these aren't gimmicks.

再次强调，这些不是噱头。

These tap into these basic mechanisms of plasticity.

这些利用了可塑性的基本机制。

And the three that I'd like to talk about next are balance, meaning the vestibular system, as well as the two sides of what I call limbic friction or autonomic arousal.

接下来我想谈的三个是平衡，即前庭系统，以及我所说的边缘摩擦或自主唤醒的两侧。

And if none of that makes sense, I'm going to put a fine point on each one of those and what it is and why it works for opening up neuroplasticity.

如果这些都没有意义，我将对每一个都进行详细说明，说明它是什么以及为什么它对开放神经可塑性有效。

I'd like to take a quick break and thank our sponsor, BetterHelp.

我想稍微休息一下并感谢我们的赞助商 BetterHelp。

BetterHelp offers professional therapy with a licensed therapist carried out entirely online.

BetterHelp 提供由持证治疗师完全在线进行的专业治疗。

I've been doing weekly therapy for well over 30 years.

三十多年来我每周进行一次治疗。

Initially, I didn't have a choice.

最初，我别无选择。

It was a condition of being allowed to stay in school.

这是被允许留在学校的一个条件。

But pretty soon I realized that therapy is an extremely important component to one's overall health.

但很快我就意识到治疗对于一个人的整体健康来说是极其重要的组成部分。

In fact, I consider doing regular therapy just as important as getting regular exercise.

事实上，我认为定期治疗和定期锻炼一样重要。

Now, there are essentially three things that great therapy provides.

现在，伟大的治疗基本上可以提供三件事。

First of all, it provides a good rapport with somebody that you can trust and talk to about essentially all issues that you want to.

首先，它与您可以信任的人建立了良好的融洽关系，并且可以与您谈论几乎所有您想要讨论的问题。

Second of all, great therapy provides support in the form of emotional support or simply directed guidance, what to do or what not to do in given areas of your life.

其次，伟大的治疗以情感支持或简单的定向指导的形式提供支持，告诉你在生活的特定领域该做什么或不该做什么。

And third, expert therapy can provide you useful insights that you would not have been able to arrive at on your own.

第三，专家治疗可以为您提供您自己无法获得的有用见解。

BetterHelp makes it very easy to find an expert therapist who you really resonate with and that can provide you the benefits I just mentioned that come with effective therapy.

BetterHelp 可以让您轻松找到与您真正产生共鸣的专家治疗师，并且可以为您提供我刚才提到的有效治疗所带来的好处。

If you'd like to try BetterHelp, go to betterhelp.com/huberman to get 10% off your first month.

如果您想尝试 BetterHelp，请访问 betterhelp.com/huberman，第一个月可享受 10% 的折扣。

Again, that's betterhelp.com/huberman.

再说一次，这是 betterhelp.com/huberman。

Let's talk about limbic friction.

我们来谈谈边缘摩擦。

Limbic friction, I realize, is not something you're going to find in any of the textbooks, but it is an important principle that captures a lot of information that is in textbooks, both neurobiology and psychology, and it has some really important implications.

我意识到，边缘摩擦不是你在任何教科书中都能找到的东西，但它是一个重要的原理，捕捉了教科书（神经生物学和心理学）中的大量信息，并且它具有一些非常重要的含义。

Limbic friction is my attempt to give a name to something that is more nuanced and mechanistic than stress.

边缘摩擦是我试图给比压力更微妙、更机械的东西命名的尝试。

Because typically when we hear about stress, we think of heartbeat going too fast, breathing too fast, sweating, and not being in a state that we want.

因为通常当我们听到压力时，我们会想到心跳太快、呼吸太快、出汗，以及没有处于我们想要的状态。

We're too alert, and we want to be more calm.

我们太警惕了，我们想要更冷静。

And indeed, that's one condition in which we have limbic friction, meaning our limbic system is taking control of a number of different aspects of our autonomic or automatic biology, and we are struggling to control that through what we call top-down mechanisms.

事实上，这是我们产生边缘摩擦的一种情况，这意味着我们的边缘系统正在控制我们自主或自动生物学的许多不同方面，而我们正在努力通过我们所谓的自上而下的机制来控制它。

We're trying to calm down in order to reduce that level of arousal.

我们试图冷静下来，以降低兴奋程度。

We're all familiar with this.

我们都很熟悉这一点。

It's called the stress response.

这称为压力反应。

However, there's another aspect of stress that's just as important, which is when we're tired and we're fatigued and we need to engage, we need to be more alert than we are.

然而，压力的另一个方面也同样重要，那就是当我们累了、疲惫不堪、我们需要投入时，我们需要比平时更加​​警惕。

And so what I call limbic friction is really designed to describe the fact that when our autonomic nervous system isn't where we want it, meaning we're trying to be more alert or we're trying to be less alert, both of those feel stressful to people.

因此，我所说的边缘摩擦实际上是为了描述这样一个事实：当我们的自主神经系统不在我们想要的位置时，这意味着我们试图变得更加警觉或我们试图降低警觉性，这两种情况都会给人们带来压力。

But the reason I'm bringing this up is that in order to access neuroplasticity, you need these components of focus, you need the component of attaching subjective reward, you need to make errors, all this stuff, and a lot of people find it difficult to just get into the overall state to access those things.

但我提出这个问题的原因是，为了获得神经可塑性，你需要这些专注的组成部分，你需要附加主观奖励的组成部分，你需要犯错误，所有这些东西，很多人发现很难进入整体状态来获得这些东西。

Here's the beauty of it.

这就是它的美妙之处。

If you are too alert, meaning you're too anxious, and you want to calm down in order to learn better, there are things that you can do.

如果你太警觉，意味着你太焦虑，并且你想冷静下来以便更好地学习，你可以做一些事情。

The two that I've spoken about previously on various podcasts, and I'll just review them really quickly, are the double inhale, exhale, so inhaling twice through the nose and exhaling once through the mouth.

我之前在各种播客上谈到过，我会很快回顾一下它们，那就是两次吸气、呼气，即通过鼻子吸气两次，通过嘴呼气一次。

This is what's called a physiological sigh.

这就是所谓的生理叹息。

It offloads carbon dioxide from the lungs.

它从肺部排出二氧化碳。

The other thing is starting to remove your tunnel vision.

另一件事是开始消除你的狭隘视野。

When you use tunnel vision, you're very focused.

当你使用隧道视野时，你会非常专注。

That epinephrine is released by dilating your field of gaze, so-called panoramic vision.

肾上腺素是通过扩大你的视野（所谓的全景视野）来释放的。

But the other side of limbic friction is important, too.

但边缘摩擦的另一面也很重要。

If you are too tired and you can't focus, well, then it's going to be impossible to even get to the starting line, so to speak, for engaging in neuroplasticity through incremental learning, et cetera.

如果你太累了并且无法集中注意力，那么就不可能到达起跑线，可以这么说，通过增量学习等来参与神经可塑性。

So in that case, there are other methods that you can do to wake yourself up.

所以在这种情况下，你可以采取其他方法来唤醒自己。

The best thing you should do is get a good night's sleep, but that's not always possible, or use a NSDR, non-sleep deep rest protocol.

您应该做的最好的事情就是睡个好觉，但这并不总是可行，或者使用 NSDR（非睡眠深度休息方案）。

But if you've already done those things, or you're simply exhausted for whatever other reason, then there are other things that I often get asked about, like, sure, a cup of coffee or super oxygenation breathing, which means inhaling more than exhaling on average in a breathing bout.

但如果你已经做过这些事情，或者你只是因为其他原因而精疲力竭，那么我经常会被问到其他事情，比如，当然，一杯咖啡或超氧合呼吸，这意味着在一次呼吸中平均吸入的量多于呼出的量。

Now we're sort of getting toward the realm of how you could trick your nervous system into waking up, and if you bring more oxygen in by making your inhales deeper and longer, you will become more alert.

现在我们正在接近如何欺骗你的神经系统醒来的领域，如果你通过更深更长的吸气吸入更多的氧气，你会变得更加警觉。

You'll start to actually deploy norepinephrine if you breathe very fast.

如果你呼吸很快，你就会开始真正释放去甲肾上腺素。

So there are things that you can do to move up or down this so-called autonomic arousal arc.

因此，您可以采取一些措施来向上或向下移动这个所谓的自主唤醒弧。

And what you want to ask before you undergo any learning bout is, how much limbic friction am I experiencing?

在进行任何学习之前，你想问的是，我经历了多少边缘摩擦？

Am I too alert and I want to be calmer?

我是否太警觉并且想要冷静一些？

Or am I too calm and too sleepy and I want to be more alert?

还是我太冷静、太困了，我想变得更加警觉？

You're going to need to engage in behaviors that bring you to the starting line in order to learn.

为了学习，你需要采取一些行为，让你回到起跑线。

There are other things that you can do in order to then learn better and faster besides incremental learning, and those center on the vestibular system.

除了渐进学习之外，您还可以做其他一些事情，以便更好更快地学习，而这些都是以前庭系统为中心的。

Why the vestibular system to access neuroplasticity?

为什么前庭系统能够获得神经可塑性？

Well, we have a hardwired system for balance, and here's how it works in as simple terms as I can possibly come up with.

好吧，我们有一个用于平衡的硬连线系统，以下是我能想到的最简单的术语，它是如何工作的。

As we move through space, or even if we're stationary, your brain doesn't really know where your body is except through that proprioceptive feedback.

当我们在空间中移动时，或者即使我们静止不动，除了通过本体感受反馈之外，你的大脑并不真正知道你的身体在哪里。

The main way it knows is through three planes of movement that we call pitch, which is like nodding.

它了解的主要方式是通过三个运动平面，我们称之为俯仰，就像点头一样。

So if I nod like this, that's pitch.

所以如果我这样点头，那就是音调。

Then there's yaw, which is like shaking my head no. And then there's roll from side to side, like when a puppy looks at you like that kind of thing.

然后是偏航，这就像摇头不。然后就会从一边滚到另一边，就像一只小狗那样看着你。

Okay, so pitch, yaw, and roll.

好的，所以俯仰、偏航和滚转。

Our ears have two main roles.

我们的耳朵有两个主要作用。

One is to hear, to perceive sound waves, or take in sound waves for perception, so-called hearing, and the other is balance or vestibular function.

一是听到，感知声波，或者接受声波进行感知，即所谓的听觉，二是平衡或前庭功能。

So sitting in our ears are these semicircular canals, and they're these little tubes where these little stones, they're actually little bits of calcium, roll back and forth like little marbles.

因此，我们耳朵里的是这些半规管，它们是这些小管，里面有这些小石头，它们实际上是小块钙，像小弹珠一样来回滚动。

When we roll this way, they roll this way.

当我们这样滚动时，他们也这样滚动。

When we pitch, when we go from side to side, there's some that sit flat like this, and they go like marbles inside of a hula hoop.

当我们投球时，当我们从一边走到另一边时，有一些像这样平放，它们就像呼拉圈内的弹珠一样。

And then we have roll.

然后我们有卷。

There's some that are at 45 degrees to those, and it's kind of pitch, yaw, and roll to you.

有些与这些成 45 度角，这对你来说是一种俯仰、偏航和滚动。

Okay, great.

好的，太好了。

That sends signals to the rest of our brain and body that tell us how to compensate for shifts relative to gravity.

它向我们的大脑和身体的其他部分发送信号，告诉我们如何补偿相对于重力的变化。

You might say, "Okay, wait, I thought we were talking about plasticity," but this is where it gets really, really cool.

你可能会说，“好吧，等等，我以为我们在谈论可塑性”，但这就是它变得非常非常酷的地方。

Errors in vestibular motor sensory experience, meaning when we are off balance and we have to compensate by looking at, thinking about, or responding to the world differently, cause an area of our brain called the cerebellum, it actually means mini-brain, and it looks like a little mini-brain tucked below our cortex in the back, cause the cerebellum to signal some of these deeper brain centers that release dopamine, norepinephrine, and acetylcholine.

前庭运动感觉体验的错误，意味着当我们失去平衡时，我们必须通过以不同的方式看待、思考或反应世界来进行补偿，导致我们大脑中的一个区域被称为小脑，它实际上意味着迷你大脑，它看起来像一个藏在我们后面皮层下方的小迷你大脑，导致小脑向一些更深层的大脑中心发出信号，释放多巴胺、去甲肾上腺素和乙酰胆碱。

And that's because these circuits in the inner ear, et cetera, and the cerebellum, they were designed to recalibrate our motor movements when our relationship to gravity changes, something fundamental to survival.

这是因为内耳等以及小脑中的这些电路被设计为当我们与重力的关系发生变化时重新校准我们的运动，这是生存的基础。

We can't afford to be falling down all the time, or missing things that we grab for, or running in the wrong direction when something is pursuing us.

我们不能总是跌倒，或者错过我们抓住的东西，或者当有东西追赶我们时跑错方向。

These are hardwired circuits that tap right into these chemical pathways, and those chemical pathways are the gates to plasticity.

这些是直接进入这些化学途径的硬连线电路，而这些化学途径是可塑性的大门。

So I really want to spell this out clearly because I've given a lot of information today.

所以我真的很想把这一点说清楚，因为我今天已经提供了很多信息。

The first thing is, how are you arriving to the learning bout?

首先，你是如何开始学习的？

You need to make sure your level of autonomic arousal is correct.

您需要确保您的自主唤醒水平正确。

The ideal state is going to be clear, calm, and focused, maybe a little bit more on the arousal level, like heightened arousal.

理想的状态是清晰、平静和专注，也许在唤醒水平上更高一些，比如高度唤醒。

So understand limbic friction.

所以了解边缘摩擦。

Understand that you can be too tired, in which case you're going to need to get yourself more alert, or you can be too alert, and you're going to need to get yourself calmer.

明白你可能太累了，在这种情况下你需要让自己更加警觉，或者你可能太警觉，你需要让自己更冷静。

So the first gate is to arrive at learning at the appropriate level of autonomic arousal.

因此，第一道门是达到适当的自主唤醒水平的学习。

Clear and focused is best, but don't obsess over being right there.

清晰、专注是最好的，但不要沉迷于就在那里。

It's okay to be a little anxious or a little bit tired.

有点焦虑或有点累是可以的。

Then you want to make errors.

然后你就想犯错误。

We talked about that, and this vestibular motor sensory relationship is absolutely key if you want to get heightened or accelerated plasticity.

我们讨论过这一点，如果你想提高或加速可塑性，这种前庭运动感觉关系绝对是关键。

And we talked about another feature, which is setting a contingency.

我们还谈到了另一个功能，那就是设置意外事件。

If there's an important reason for you to actually learn, even if you're making failures, the learning will be accelerated.

如果有一个重要的理由让你真正去学习，即使你失败了，学习也会加速。

So there's really four things that you really need to do for plasticity as an adult, and I would say that these also apply to young people.

因此，作为一个成年人，为了实现可塑性，你确实需要做四件事，我想说这些也适用于年轻人。

And there's an interesting thought experiment there as well, which is if you look at children, they are moving a lot in different dimensions.

这里还有一个有趣的思想实验，如果你观察孩子们，他们会在不同的维度上发生很多变化。

Whatever sport the kids are playing, or even if they don't play a sport, they tend to move in a lot of different relationships to gravity, more dimensionality to their movements, I should say, than adult.

无论孩子们参加什么运动，或者即使他们不参加运动，他们往往会在与重力的许多不同关系中运动，我应该说，他们的运动比成人更具维度。

As we age, we get less good at engaging in neuroplasticity.

随着年龄的增长，我们越来越不擅长神经可塑性。

Part of that is because as we get older, we tend to get more linear and more regular about specific kinds of movement.

部分原因是，随着年龄的增长，我们倾向于对特定类型的运动变得更加线性和规律。

So you sort of have to wonder whether or not the lack of plasticity or the reduced plasticity in older individuals, which includes me, would reflect the fact that those chemicals aren't being deployed because we're not engaging in certain behaviors as opposed to we can't engage in the behaviors because the chemicals aren't being deployed.

所以你有点想知道，老年人（包括我）缺乏可塑性或可塑性降低是否反映了这样一个事实：这些化学物质没有被使用，因为我们没有参与某些行为，而不是我们不能参与这些行为，因为化学物质没有被使用。

So I want to make sure that I underscore the fact that this vestibular thing that I've been describing is a way to really accentuate plasticity.

所以我想确保我强调这样一个事实：我一直在描述的前庭是一种真正强调可塑性的方法。

It's tapping into an inborn biological mechanism where the cerebellum has outputs to these deep brain nuclei associated with dopamine, acetylcholine, and norepinephrine.

它利用了一种先天的生物机制，小脑向与多巴胺、乙酰胆碱和去甲肾上腺素相关的深部脑核输出信号。

That's an amplifier on plasticity, as is high contingency.

这是可塑性的放大器，也是高偶然性的放大器。

If you really need to learn conversational French to save your relationship, the chances are you're going to learn it.

如果您确实需要学习法语会话来挽救你们​​的关系，那么您很可能会学习它。

Now, there are limits to this, of course, too.

当然，现在这也有限制。

If someone puts a gun to my head and says, "Learn conversational French in the next 120 seconds," I think, "Oui," would probably be my only response because I can't stuff in all the knowledge all at once.

如果有人用枪指着我的头说：“在接下来的 120 秒内学习法语会话”，我想，“Oui”可能是我唯一的反应，因为我无法一次性输入所有知识。

I think that's the dream of brain machine interface, that one will be able to download a chip into their hippocampus or cortex or some other brain structure that would allow them to download conversational French, and someday we may get to that.

我认为这就是脑机接口的梦想，人们将能够将芯片下载到他们的海马体或皮层或其他大脑结构中，使他们能够下载法语会话，有一天我们可能会实现这一目标。

And so my overall goal here in this episode and with this podcast is to give you some understanding of the mechanisms and the insights into the underlying biology that allow you to tailor what these foundational mechanisms are to suit your particular learning needs.

因此，我在本集和播客中的总体目标是让您对机制有一些了解，并深入了解潜在的生物学，使您能够定制这些基本机制以满足您的特定学习需求。

So I very much thank you for your time and attention.

所以我非常感谢您的时间和关注。

I know it's a lot of information, and it takes a bit of focus and attention and certainly will trigger plasticity to learn all this information.

我知道信息量很大，需要集中注意力，并且肯定会激发可塑性来学习所有这些信息。

I want to encourage you and just remind you that you don't have to grasp it all at once, that it is here archived, and that if you want to return to the information, it will still be here, and that I most of all really appreciate your interest in science.

我想鼓励你，只是提醒你，你不必一下子掌握所有内容，它已存档，如果你想返回信息，它仍然在这里，而且我最重要的是非常感谢你对科学的兴趣。

Thank you so much.

太感谢了。