Essentials: How to Optimize Testosterone & Estrogen

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.

欢迎来到 Huberman Lab Essentials，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

This podcast is separate from my teaching and research roles at Stanford.

这个播客与我在斯坦福大学的教学和研究角色是分开的。

Before we begin today, just want to acknowledge that if you're watching this on YouTube, yes, I have a bandage on the left side of my face.

在我们今天开始之前，我想承认，如果您在 YouTube 上观看此视频，是的，我的左脸缠着绷带。

I was trying to cook something for Costello and I, and I got burned.

我正想为科斯特洛和我自己做点东西，结果被烧伤了。

Burned myself.

烧伤了我自己。

It was a cooking accident.

这是一次烹饪事故。

I'm fine.

我很好。

No need to dwell on it.

无需纠缠于此。

We can move on.

我们可以继续前进。

But I just wanted to let you know, everybody's going to be okay.

但我只是想让你知道，每个人都会好起来的。

He got a great meal.

他吃了一顿美餐。

I got a burn and a great meal.

我被烧伤了，吃了一顿美餐。

Today, we're going to be talking about hormone optimization, and we're mainly going to be focusing on estrogen and testosterone and their derivatives.

今天，我们要讨论的是激素优化，我们主要关注雌激素和睾酮及其衍生物。

Now, estrogen and testosterone and their derivatives are what we call sex steroids.

现在，雌激素和睾酮及其衍生物就是我们所说的性类固醇。

But I just want to emphasize that estrogen and testosterone are present in everybody.

但我只是想强调，每个人体内都存在雌激素和睾酮。

It's their ratios that determine their effects.

它们的比例决定了它们的效果。

And so today we're going to talk about how specific types of exercise, particular patterns of cold exposure, as well as particular patterns, believe it or not, of breathing, can impact sex steroid hormones, both estrogen and testosterone.

因此，今天我们将讨论特定类型的运动、特定的寒冷暴露模式以及特定的呼吸模式（无论您相信与否）如何影响性类固醇激素（雌激素和睾酮）。

So one of the first things to understand if you want to optimize your hormones is where they come from.

因此，如果您想优化荷尔蒙，首先要了解的事情之一就是它们的来源。

There are a lot of different glands in the body that produce hormones.

体内有许多不同的腺体可以产生激素。

But when we're talking about the sex steroid hormones, estrogen and testosterone, the major sources are ovaries for estrogen and the testes for testosterone, although the adrenals can also make testosterone.

但当我们谈论性类固醇激素、雌激素和睾酮时，雌激素的主要来源是卵巢，睾酮的主要来源是睾丸，尽管肾上腺也可以产生睾酮。

Now, there are also some enzymes.

现在，还有一些酶。

Enzymes are things that can change chemical composition.

酶是可以改变化学成分的物质。

And the enzymes that we're going to talk about today are the aromatases, mainly.

而我们今天要讲的酶主要是芳香酶。

The aromatases convert testosterone into estrogen.

芳香酶将睾酮转化为雌激素。

So in a male, for instance, that has very high testosterone, some of that is going to be converted into estrogen by aromatase.

例如，男性的睾酮水平非常高，其中一些会被芳香酶转化为雌激素。

The important thing to know is that prepubescent females make very little estrogen.

重要的是要知道，青春期前的女性产生的雌激素很少。

And when we talk about estrogen, we mainly talk about estradiol, which is the most active form of estrogen in both males and females.

当我们谈论雌激素时，我们主要谈论雌二醇，它是男性和女性中最活跃的雌激素形式。

So prepubescent females, very low levels of estrogen.

所以青春期前的女性，雌激素水平很低。

During puberty, levels of estrogen, AKA estradiol, basically skyrocket.

在青春期，雌激素（又名雌二醇）的水平基本上会飙升。

And then across the lifespan, estrogen is going to vary depending on the stage of the menstrual cycle.

在整个生命周期中，雌激素会根据月经周期的阶段而变化。

But as one heads into menopause, which typically takes place nowadays somewhere between age 45 and 60, levels of estrogen are going to drop, and then post-menopause levels of estrogen are very low.

但当一个人进入更年期（现在通常发生在 45 岁至 60 岁之间）时，雌激素水平将会下降，然后绝经后雌激素水平就会非常低。

As well, testosterone will fluctuate across the lifespan.

此外，睾丸激素在整个生命周期中都会波动。

Testosterone is going to be relatively low prepuberty in males.

男性青春期前的睾酮水平相对较低。

During puberty, it's going to skyrocket, and then the current numbers are that it drops off at about a rate of 1% per year.

在青春期，它会猛增，然后目前的数字是，它以每年约 1% 的速度下降。

So let's talk about other sources of these hormones, and then it will make clear what avenues you might want to take in order to optimize these hormones.

因此，让我们谈谈这些激素的其他来源，然后就会清楚您可能想要采取哪些途径来优化这些激素。

The other glands and tissues in the body that make these hormones, testosterone and estrogen, as I mentioned briefly, are the adrenals.

正如我简要提到的，体内产生这些激素、睾酮和雌激素的其他腺体和组织是肾上腺。

So the adrenals ride up top the kidneys.

所以肾上腺位于肾脏之上。

And the release of these steroid hormones from the adrenals, in particular testosterone and some of its related derivatives, are mainly activated by competition.

而肾上腺释放的这些类固醇激素，特别是睾酮及其一些相关衍生物，主要是通过竞争激活的。

Pretty interesting.

很有趣。

There's a lot of evidence in animals and humans that competitive scenarios, at least short-lived competitive scenarios, can liberate testosterone from the adrenals.

在动物和人类身上有大量证据表明，竞争场景，至少是短暂的竞争场景，可以从肾上腺中释放睾酮。

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

我想稍微休息一下，并感谢我们的赞助商“八睡”。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。

Now, I've spoken before on this podcast about the critical need for us to get adequate amounts of quality sleep each night.

现在，我之前在这个播客上谈到过我们迫切需要每晚获得充足的优质睡眠。

Now, one of the best ways to ensure a great night's sleep is to ensure that the temperature of your sleeping environment is correct.

现在，确保一夜好眠的最佳方法之一是确保睡眠环境的温度正确。

And that's because in order to fall and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.

这是因为为了入睡并保持深度睡眠，您的体温实际上必须下降约一到三度。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase about one to three degrees.

为了醒来时感到神清气爽、精力充沛，您的体温实际上必须升高约一到三度。

Eight Sleep makes it very easy to control the temperature of your sleeping environment by allowing you to program the temperature of your mattress cover at the beginning, middle, and end of the night.

八睡眠让您可以轻松控制睡眠环境的温度，您可以在晚上开始、中间和结束时对床垫罩的温度进行编程。

I've been sleeping on an Eight Sleep mattress cover for nearly four years now, and it has completely transformed and improved the quality of my sleep.

我已经睡在八睡眠床垫罩上近四年了，它彻底改变并改善了我的睡眠质量。

Eight Sleep recently launched their newest generation of the pod cover called the Pod 4 Ultra.

八睡眠最近推出了他们最新一代的 Pod 4 Ultra。

The Pod 4 Ultra has improved cooling and heating capacity.

Pod 4 Ultra 改进了制冷和制热能力。

I find that very useful because I like to make the bed really cool at the beginning of the night, even colder in the middle of the night, and warm as I wake up.

我发现这非常有用，因为我喜欢让床在夜刚开始时非常凉爽，在半夜更冷，而在我醒来时却很温暖。

That's what gives me the most slow-wave sleep and rapid eye movement sleep.

这就是给我最慢波睡眠和快速动眼睡眠的原因。

It also has snoring detection that will automatically lift your head a few degrees to improve your airflow and stop your snoring.

它还具有打鼾检测功能，可自动将您的头部抬起几度，以改善气流并停止打鼾。

If you'd like to try an Eight Sleep mattress cover, go to eightsleep.com/huberman to save up to $350 off their Pod 4 Ultra.

如果您想尝试 8 Sleep 床垫套，请访问 foursleep.com/huberman，Pod 4 Ultra 最多可节省 350 美元。

Eight Sleep currently ships in the USA, Canada, UK, select countries in the EU, and Australia.

八睡眠目前在美国、加拿大、英国、欧盟部分国家和澳大利亚发货。

Again, that's eightsleep.com/huberman.

再说一遍，这是八睡眠.com/huberman。

So let's talk about competition, because it turns out that competition is a powerful influence on the sex steroid hormones, and the sex steroid hormones powerfully influence competition.

那么我们来谈谈竞争，因为事实证明，竞争对性类固醇激素有很大的影响，而性类固醇激素也对竞争有很大的影响。

So most people don't realize this, but most males of a given mammalian species never get to reproduce.

所以大多数人没有意识到这一点，但特定哺乳动物物种的大多数雄性永远无法繁殖。

In fact, they never even get to have sex at all.

事实上，他们甚至从未发生过性行为。

And we don't often think about that, but testosterone plays a powerful role in determining which members of a given species will get to reproduce, which ones of that species will actually get access to females.

我们并不经常考虑这一点，但睾丸激素在决定特定物种的哪些成员将能够繁殖、该物种中的哪些成员实际上能够接触雌性方面发挥着强大的作用。

And so here I'm not talking about humans specifically, but it's well known in species like elephant seals, in species like antlered animals and rams, for instance, that the higher levels of testosterone correlate with access to females.

所以在这里我并不是专门谈论人类，但众所周知，在象海豹、鹿角动物和公羊等物种中，睾酮水平较高与接近雌性有关。

Now, one interpretation of this is that the females are detecting which males have high testosterone and selecting them.

现在，对此的一种解释是，雌性正在检测哪些雄性具有高睾酮水平并选择它们。

They're more receptive to them.

他们更容易接受他们。

But It's actually more so that the males that have higher testosterone forage further and will fight harder for the females.

但实际上，睾酮水平较高的雄性会更进一步地觅食，并且会更加努力地争夺雌性。

And this is really interesting because there's very good evidence now that testosterone can reduce anxiety, promote novelty seeking, and promote competitive interactions.

这真的很有趣，因为现在有很好的证据表明睾酮可以减少焦虑，促进寻求新奇事物，并促进竞争性互动。

And so before you leap too far with this in your mind and think about all these human behaviors, just stay with me because there's a little bit of biology here that makes it all make sense, and it turns out to be pretty simple.

因此，在你的头脑中跳得太远并思考所有这些人类行为之前，请先听我说，因为这里有一点生物学知识可以让这一切变得有意义，而且事实证明它非常简单。

We have a brain region called the amygdala.

我们有一个称为杏仁核的大脑区域。

In Latin, that just means almond, but the amygdala is most famous for its role in fear.

在拉丁语中，这只是杏仁的意思，但杏仁核以其在恐惧中的作用而闻名。

We hear a lot about fear and the amygdala, but the amygdala is really involved in threat detection.

我们听到很多关于恐惧和杏仁核的说法，但杏仁核确实参与了威胁检测。

It sets our thresholds for anxiety and what we consider scary or too much.

它设定了我们焦虑的阈值以及我们认为可怕或太多的事情。

Testosterone secreted from the gonads and elsewhere in the body binds to the amygdala and changes the threshold for stress.

从性腺和身体其他部位分泌的睾酮与杏仁核结合并改变压力阈值。

So I've said before on previous versions of this podcast and on other podcasts that testosterone has this incredible effect of making effort feel good.

所以我之前在这个播客的以前版本和其他播客中说过，睾酮具有令人难以置信的效果，可以让努力感觉良好。

But what I was really referring to is the fact that testosterone lowers stress and anxiety, in particular in males of a given species.

但我真正指的是睾丸激素可以降低压力和焦虑，特别是对于特定物种的雄性。

Testosterone increases generally lead to more foraging, more novelty seeking, increases in libido, and increases in desire to mate.

睾丸激素的增加通常会导致更多的觅食、更多的猎奇、性欲的增加以及交配欲望的增加。

So it is the case that increases in testosterone promote competitive and foraging-type behaviors in humans and in non-human mammals.

因此，睾丸激素的增加会促进人类和非人类哺乳动物的竞争和觅食行为。

But it's also true that competition itself can increase androgens such as testosterone.

但竞争本身确实会增加睾酮等雄激素。

Now, some people have come to the conclusion that if you win, your testosterone goes up, and if you lose, your testosterone goes down.

现在，有些人得出这样的结论：如果你赢了，你的睾丸激素就会上升，如果你输了，你的睾丸激素就会下降。

And to some extent that's true, but that's not a direct effect on the gonads.

在某种程度上这是正确的，但这并不是对性腺的直接影响。

That's actually mediated by the neuromodulator dopamine.

这实际上是由神经调节剂多巴胺介导的。

We talked about dopamine in the episode on motivation and drive, and dopamine and testosterone have a remarkable interplay in the body.

我们在关于动机和驱动力的剧集中谈到了多巴胺，多巴胺和睾酮在体内具有显着的相互作用。

Dopamine is actually released in the brain in ways that has the pituitary, this gland that sits over the roof of your mouth, release certain hormones that then go on to promote the release of more testosterone.

多巴胺实际上是通过垂体（位于口腔顶部的腺体）在大脑中释放的，释放某些激素，然后继续促进更多睾丸激素的释放。

And indeed, winning promotes more dopamine and later more testosterone.

事实上，获胜会促进更多的多巴胺，进而促进更多的睾丸激素。

However, in the short term, just competing increases testosterone independent of whether or not you win or lose.

然而，从短期来看，无论输赢，只要竞争就会增加睾丸激素。

So testosterone is driving the seeking of sex, and estrogen is promoting the actual act of sex from females, so-called receptivity, consensual receptivity.

因此，睾丸激素正在推动对性的追求，而雌激素则促进女性实际的性行为，即所谓的接受性、双方同意的接受性。

In males, it's interesting to point out that testosterone is promoting seeking of sex, but it's also estrogen in males that's important for libido.

有趣的是，睾丸激素会促进男性对性的追求，但男性的雌激素对性欲也很重要。

If estrogen levels are brought too low, then men will completely lose their libido.

如果雌激素水平太低，那么男性将完全失去性欲。

So it's not simply the case that high levels of testosterone produce a lot of sex and mating behavior and low levels of estrogen are good across the board.

因此，这不仅仅是高水平的睾酮会产生大量的性行为和交配行为，而低水平的雌激素则全面有益。

You actually need both in both males and females.

实际上，男性和女性都需要。

It's just that in females, the testosterone levels are always going to be lower than the estrogen levels, and in males, the estrogen levels are always going to be lower than testosterone levels.

只是在女性中，睾酮水平总是低于雌激素水平，而在男性中，雌激素水平总是低于睾酮水平。

So just as there are behaviors that can increase testosterone, there are behaviors that can decrease testosterone, and one of the most well-characterized ones in humans is becoming a parent.

因此，就像有些行为可以增加睾丸激素一样，有些行为可以减少睾丸激素，而人类最典型的行为之一就是成为父母。

So expecting fathers have an almost 50% decrease in testosterone levels, both free and bound testosterone.

因此，准爸爸的睾酮水平（包括游离睾酮和结合睾酮）会下降近 50%。

It turns out that these effects of reduced testosterone, increased estradiol, and reduced cortisol can all be explained by an increase in prolactin.

事实证明，睾丸激素减少、雌二醇增加和皮质醇减少的这些影响都可以通过催乳素的增加来解释。

It is a well-known phenomenon that testosterone is going to drop, prolactin's going to increase, estradiol's going to increase in males and females that are expecting children.

众所周知，怀孕的男性和女性的睾丸激素会下降，催乳素会增加，雌二醇会增加。

The other behavior that markedly reduces testosterone in both males and females and markedly reduces the desire for seeking sex and sex itself is illness.

另一种显着降低男性和女性睾丸激素水平并显着降低寻求性和性本身的欲望的行为是疾病。

And many of you might say, "Well, duh, when people feel sick, they don't feel like seeking out mates, they don't feel like having sex." But have you ever wondered why that actually is?

你们中的许多人可能会说，“嗯，呃，当人们感到不舒服时，他们不想寻找伴侣，他们不想做爱。”但你有没有想过为什么会这样？

Well, it turns out that it can be explained by the release of what are called inflammatory cytokines.

事实证明，这可以通过所谓的炎症细胞因子的释放来解释。

So cytokines are related to the immune system.

所以细胞因子与免疫系统有关。

They travel in the lymph and in the blood, and they attack invader cells like bacteria and viruses.

它们在淋巴液和血液中传播，攻击细菌和病毒等入侵细胞。

And under conditions of illness, we make a lot of different cytokines.

在疾病条件下，我们会产生许多不同的细胞因子。

Some of them are anti-inflammatory, but some of them are pro-inflammatory.

其中一些具有抗炎作用，但另一些则具有促炎作用。

And the best-known example of a pro-inflammatory cytokine is IL-6.

促炎细胞因子最著名的例子是 IL-6。

And it's known that IL-6, when injected into individuals, will decrease the desire for sex and eventually will reduce levels of testosterone and estrogen independent of feeling lousy.

众所周知，IL-6 在注射到个体体内后会降低性欲，并最终降低睾酮和雌激素的水平，而与感觉不舒服无关。

Now, IL-6 doesn't just travel to the gonads and shut down the gonads.

现在，IL-6 不仅仅到达性腺并关闭性腺。

It actually has ways to interact with some of the receptors that the steroid hormones, estrogen and testosterone, bind to and impact those receptors so that the sex steroid hormones can't have their effect.

它实际上有办法与类固醇激素、雌激素和睾酮等一些受体相互作用，与这些受体结合并影响这些受体，从而使性类固醇激素无法发挥作用。

In short, and put simply, inflammatory cytokines like IL-6 are bad for sex steroid hormones.

简而言之，IL-6 等炎症细胞因子对性类固醇激素不利。

One of the main behaviors that's been shown to be associated with poor levels of estrogen relative to age-matched controls for people with ovaries or lower levels of testosterone compared to age-matched controls for people with testes is apnea.

与年龄匹配的卵巢患者相比，与年龄匹配的对照者相比，雌激素水平较低或与睾丸患者的年龄匹配的对照者相比，睾酮水平较低有关的主要行为之一是呼吸暂停。

So what is apnea?

那么什么是呼吸暂停？

Apnea is under-breathing or mainly cessation of breathing during sleep.

呼吸暂停是指睡眠期间呼吸不足或主要是呼吸停止。

So people are holding their breath, and then they'll suddenly wake up.

所以人们屏住呼吸，然后他们就会突然醒来。

People who are dramatically overweight also suffer a lot from apnea during sleep.

体重严重超标的人在睡眠期间也很容易出现呼吸暂停。

And it's well established That going into deep sleep and getting the proper patterns of slow-wave sleep and REM sleep are important for hormone optimization.

众所周知，进入深度睡眠以及获得正确的慢波睡眠和快速眼动睡眠模式对于激素优化非常重要。

Breathing itself can be adjusted in the daytime waking hours in ways that can powerfully impact both sleep, reduce incidents of sleep apnea, and also help to optimize various hormones, even just by breathing in particular ways while awake.

呼吸本身可以在白天醒着的时候进行调整，这些方式可以强烈影响睡眠，减少睡眠呼吸暂停的发生，并且还有助于优化各种激素，即使只是在清醒时以特定方式呼吸。

Believe it or not, being a nasal breather and avoiding being a mouth breather can actually positively impact hormones, and in particular, the hormones testosterone and estrogen.

不管你相信与否，用鼻呼吸和避免用嘴呼吸实际上可以对荷尔蒙产生积极影响，特别是睾酮和雌激素。

Although the way that it does that is by making you a better sleeper, which allows you to produce more testosterone and the appropriate amounts of testosterone and estrogen.

尽管它的作用是让你睡得更好，从而让你产生更多的睾酮以及适量的睾酮和雌激素。

But it does that in part through indirect mechanisms because deep sleep supports the gonads, the ovaries, and the testicles, and their turnover of cells and the production of cells.

但它在一定程度上是通过间接机制实现的，因为深度睡眠支持性腺、卵巢和睾丸，以及它们的细胞更新和细胞产生。

Remember, in the ovary, particular cells and the egg follicles themselves make estrogen, and in the testicle, that the Sertoli cells and the Leydig cells are important for the formation of sperm and for testosterone, respectively.

请记住，在卵巢中，特定细胞和卵泡本身会产生雌激素，而在睾丸中，支持细胞和间质细胞分别对精子和睾酮的形成很重要。

So what does this all mean?

那么这一切意味着什么呢？

This means we have to be breathing properly to get your breathing and sleep right so that your sleep can actually be deep enough and you're not entering apnea states.

这意味着我们必须正确呼吸才能让您的呼吸和睡眠正常，这样您的睡眠实际上就足够深并且您不会进入呼吸暂停状态。

Getting proper sleep can really offset all the reductions in testosterone and estrogen and reductions in fertility that occur if we don't get enough sleep.

获得适当的睡眠确实可以抵消由于睡眠不足而导致的睾酮和雌激素的减少以及生育能力的降低。

But seldom is it discussed how sleep actually adjusts things like testosterone and estrogen, and it does it by modifying cortisol.

但很少有人讨论睡眠实际上是如何调节睾酮和雌激素等物质的，而且它是通过改变皮质醇来实现的。

So the molecule cholesterol can be converted into testosterone or estrogen, but there's a competition whereby the cholesterol will turn into cortisol and not testosterone, or it'll turn into cortisol and not estrogen if stress levels are too high.

因此，胆固醇分子可以转化为睾酮或雌激素，但存在一种竞争，即胆固醇会转化为皮质醇而不是睾酮，或者如果压力水平过高，胆固醇会转化为皮质醇而不是雌激素。

So the simple version of this is getting your breathing right during the waking hours, meaning primarily, unless you're working out really hard or there's some other reason why you're maybe eating or speaking that you need to be breathing through your mouth, you should be a nose breather.

因此，简单的做法就是在醒着的时候保持正确的呼吸，这主要意味着，除非你锻炼得非常努力，或者有其他原因导致你在吃饭或说话时需要用嘴呼吸，否则你应该用鼻子呼吸。

There's really good evidence for that now.

现在确实有很好的证据证明这一点。

And in sleep, you also want to be a nose breather because that's going to increase the amount of oxygen that you're bringing into your system and the amount of carbon dioxide that you're offloading.

在睡眠时，您还需要用鼻子呼吸，因为这会增加您进入系统的氧气量和排出的二氧化碳量。

Okay?

好的？

So the simple version of this is get your breathing right.

所以最简单的方法就是让你的呼吸正确。

So how do you do that?

那么你该怎么做呢？

How do you get your breathing right?

如何让呼吸正确？

Well, for some people that have severe sleep apnea, they're going to need the CPAP machine.

嗯，对于一些患有严重睡眠呼吸暂停的人来说，他们将需要 CPAP 机器。

This is a machine that you actually put on your face, and it helps you breathe properly and sleep.

这是一台实际戴在脸上的机器，它可以帮助您正常呼吸和睡眠。

In the daytime, the best way to get good at nasal breathing is to dilate the nasal passages because a lot of people have a hard time breathing through their nose.

白天，改善鼻呼吸的最佳方法是扩张鼻道，因为很多人都很难通过鼻子呼吸。

And one way to do this is to just breathe through your nose more.

一种方法就是多用鼻子呼吸。

And one way to do that is that when you exercise, in particular cardiovascular exercise, most of the time, provided you're not in maximum effort, you should be nasal breathing.

一种方法是，当您运动时，尤其是心血管运动时，大多数时候，如果您没有尽最大努力，则应该用鼻呼吸。

Now, for a lot of people, nasal breathing during exercise is hard at first, but as you do it, because the sinuses have a capacity to dilate over time, you'll get better at it.

现在，对于很多人来说，运动时用鼻呼吸一开始会很困难，但当你这样做时，因为鼻窦有能力随着时间的推移而扩张，你会变得更好。

So my advice would be breathe through your nose while exercising, unless you're in maximum effort.

所以我的建议是锻炼时用鼻子呼吸，除非你尽了最大努力。

Pretty soon, what you'll find is you actually can create more output than you would if you were breathing through your mouth.

很快，您就会发现，与通过嘴呼吸相比，您实际上可以产生更多的输出。

Learn to be a nasal breather.

学习用鼻呼吸。

Has positive cosmetic effects.

具有积极的美容效果。

It reduces apnea.

它减少呼吸暂停。

It offloads more carbon dioxide.

它可以排出更多的二氧化碳。

It increases lung capacity.

它增加肺活量。

It dilates the sinuses, and it prevents apnea in sleep.

它可以扩张鼻窦，防止睡眠时呼吸暂停。

So unless you have severe apnea and you need the CPAP, becoming a nasal breather can have all sorts of positive effects by reducing cortisol, reducing apnea, and indirectly raising testosterone and estrogen in the proper ratios.

因此，除非您患有严重的呼吸暂停并且需要持续气道正压通气，否则使用鼻呼吸器可以通过减少皮质醇、减少呼吸暂停以及间接提高适当比例的睾酮和雌激素来产生各种积极作用。

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以及同样长期从事健康和健身工作的人，我一直在寻找最好的工具来改善我的心理健康、身体健康和表现。

I discovered 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。

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。

The second piece of behavioral advice relates to the viewing of light.

第二条行为建议与观察光有关。

And many of you have heard me talk about this before, and I'm not going to belabor the point that viewing bright light within the first hour of waking, whether or not it's from artificial light or ideally from sunlight, has these powerful effects on sleep and wakefulness.

你们中的许多人以前都听过我谈论过这一点，我不会详细说明这一点：在醒来的第一个小时内观看明亮的光线，无论是来自人造光还是理想的阳光，都会对睡眠和清醒产生强大的影响。

But we have to return to this if you want to understand how light can impact hormones, because hormones, light, and dopamine have a very close-knit relationship, so much so that your light-viewing behavior can actually have a direct effect on hormone levels and fertility.

但如果你想了解光如何影响荷尔蒙，我们就必须回到这一点，因为荷尔蒙、光和多巴胺之间的关系非常密切，以至于你的光观察行为实际上可以对荷尔蒙水平和生育能力产生直接影响。

I think most people don't really understand how powerful this relationship is between light, dopamine, hormones, and when dopamine levels are high, as I mentioned before, there's a tendency for more gonadotropin-releasing hormone, luteinizing hormone, follicle-stimulating hormone, all the hormones that come from the hypothalamic pituitary axis and stimulate estrogen and testosterone release from the ovary and testes.

我认为大多数人并不真正理解光、多巴胺、激素之间的这种关系有多么强大，正如我之前提到的，当多巴胺水平很高时，就会倾向于产生更多的促性腺激素释放激素、黄体生成激素、卵泡刺激素，所有这些激素都来自下丘脑垂体轴，刺激卵巢和睾丸释放雌激素和睾酮。

So how does this translate to a protocol?

那么这如何转化为协议呢？

If you want to optimize testosterone and estrogen You need to get your light viewing behavior correct.

如果您想优化睾酮和雌激素，您需要保持正确的光观察行为。

It's not just about optimizing your sleep, which is also important, it's about getting sufficient amount of light in your eyes so you have sufficient levels of dopamine.

这不仅仅是为了优化你的睡眠，这一点也很重要，它是为了让你的眼睛获得足够的光线，这样你就有足够的多巴胺水平。

So the simple protocols for that I've reviewed before, but it means getting anywhere from two to 10 minutes of bright light exposure in your eyes early in the day.

因此，我之前已经回顾过简单的方案，但这意味着在一天的早些时候让眼睛接受两到十分钟的强光照射。

It is not sufficient to do this with sunglasses unless you have to do that for safety reasons.

仅仅使用太阳镜来做到这一点是不够的，除非出于安全原因必须这样做。

It's fine to wear prescription lenses and contacts.

佩戴处方镜片和隐形眼镜是可以的。

If you can't get sunlight for whatever reason, you want to use bright artificial light.

如果由于某种原因无法获得阳光，则需要使用明亮的人造光。

But that is absolutely critical for timing the cortisol release properly, limiting cortisol release to the early part of the day, getting increases in dopamine that are going to promote the production of testosterone and estrogen to healthy levels.

但这对于正确安排皮质醇释放的时间、将皮质醇的释放限制在一天的早些时候、增加多巴胺，从而促进睾酮和雌激素的产生达到健康水平来说绝对是至关重要的。

The other aspect of light viewing behavior that's extremely important is to avoid bright light exposure to your eyes in the middle of the night.

光观察行为的另一个极其重要的方面是避免在半夜强光照射到您的眼睛。

If you're viewing bright light in the middle of the night, you are suppressing dopamine release.

如果你在半夜看到明亮的光线，你就会抑制多巴胺的释放。

If you're suppressing dopamine release, you are suppressing testosterone levels.

如果你抑制多巴胺的释放，你就会抑制睾酮水平。

So you can't even begin to talk about supplements and other ways to optimize testosterone, diet, and its effects on testosterone and estrogen and fertility and reproductive behavior, et cetera, until you get your breathing right, until you get things like your light viewing behavior right.

所以你甚至不能开始谈论补充剂和其他优化睾酮、饮食的方法，及其对睾酮和雌激素以及生育和生殖行为等的影响，直到你的呼吸正确，直到你的光观察行为正确。

So bright light early in the day and throughout the day is great, and avoiding bright light in the middle of the night is not just about not disrupting your sleep, it's also about optimizing the sex steroid hormones.

因此，清晨和全天的明亮光线很棒，而在半夜避免明亮的光线不仅是为了不干扰您的睡眠，还可以优化性类固醇激素。

Okay, so we've talked about breathing, we've talked about light.

好的，我们已经讨论了呼吸，我们已经讨论了光。

Let's talk about a third element that there seems to be some excitement about lately for other reasons, but that can actually have some pretty profound influences on hormone levels, and that's heat and cold.

让我们谈谈第三个元素，最近由于其他原因似乎令人兴奋，但它实际上会对激素水平产生一些相当深远的影响，那就是热和冷。

So as always, rather than just offer a tool, I'm going to tell you the underlying science as it relates to naturally occurring phenomenon, because in understanding that and understanding the mechanism, you're going to be in a far better position to understand the tools and mechanisms and how you might want to adjust them for your own life.

因此，与往常一样，我不只是提供一个工具，而是告诉你与自然发生的现象相关的基础科学，因为在理解这一点和理解机制的过程中，你将能够更好地理解工具和机制，以及你可能想要如何调整它们以适应你自己的生活。

So now you understand the relationship between light, day length, dopamine, and hormone levels.

现在您了解了光、日长、多巴胺和激素水平之间的关系。

And everyone should realize that temperature and day length are linked.

每个人都应该意识到温度和白天的长度是相关的。

Temperature and day length and sunlight, those are all intimately related because of the systems that we evolved in, right?

温度、昼长和阳光，这些都与我们进化的系统密切相关，对吗？

So nowadays, there's a lot of interest in using cold as a way to stimulate testosterone.

所以现在，人们对利用寒冷来刺激睾丸激素的方式很感兴趣。

Sounds pretty crazy, but believe it or not, that and things like ice baths and cold showers can have positive effects on the sex steroid hormones.

听起来很疯狂，但不管你信不信，冰浴和冷水淋浴之类的东西可以对性类固醇激素产生积极的影响。

What happens is there's a rebound in vasodilation after cooling.

发生的情况是冷却后血管舒张会反弹。

So cooling causes vasoconstriction, and then after the cooling, there's a rebound vasodilation, and there's more infusion of blood into the gonads.

因此，冷却会导致血管收缩，冷却后，血管舒张会反弹，更多的血液会注入性腺。

Put simply, we don't know whether or not cold and heat directly affect the production of testosterone and estrogen.

简而言之，我们不知道冷和热是否直接影响睾酮和雌激素的产生。

We only know that cold and heat can modulate those probably through indirect mechanisms like controlling the amount of blood flow by way of shutting down or activating the neurons.

我们只知道冷和热可能通过间接机制来调节这些，例如通过关闭或激活神经元来控制血流量。

Now let's talk about particular forms of exercise and how they modulate the steroid hormones.

现在让我们谈谈特定的运动形式以及它们如何调节类固醇激素。

So what's interesting is when you start digging into the more mechanistic studies, what you find is that heavy weight trainings, but not weight training to failure, where completion of a repetition is impossible, leads to the greatest increases in testosterone.

所以有趣的是，当你开始深入研究更多的机制时，你会发现，大重量训练，而不是力竭训练（不可能完成重复训练），会导致睾丸激素的最大增加。

So anywhere from one rep maximum to somewhere in the six to eight repetition range in males or females increases testosterone significantly, and it does it for about a day, sometimes up to 48 hours.

因此，无论男性还是女性，从一次最多重复次数到六到八次重复范围内的任何地方都会显着增加睾丸激素，并且这种作用持续大约一天，有时长达 48 小时。

Now, many of you might be endurance athletes or also enjoy exercise besides heavy weight-bearing exercise.

现在，你们中的许多人可能是耐力运动员，或者除了大重量的负重运动之外还喜欢运动。

And there are several studies exploring whether or not endurance activity can increase or decrease androgen levels, and whether or not you combine endurance activity and weight training, whether or not that has any effect if you do the endurance activity first or second.

有几项研究探讨耐力活动是否可以增加或降低雄激素水平，以及是否将耐力活动和重量训练结合起来，如果您先进行耐力活动还是再进行耐力活动是否会产生任何影响。

And the takeaway from all of this was that endurance activity, if performed first, leads to decreases in testosterone during the weight training session as compared to the same weight training session done first, followed by endurance activity.

所有这一切的结论是，与先进行相同的重量训练，然后进行耐力活动相比，如果首先进行耐力活动，则会导致重量训练期间睾酮激素的减少。

In other words, if you want to optimize testosterone levels, it seems to be the case that weight training first and doing cardio type endurance activity afterward is the right order of business.

换句话说，如果你想优化睾丸激素水平，那么首先进行举重训练，然后进行有氧耐力活动似乎是正确的顺序。

Now when these are done on separate days, it doesn't seem to have an effect.

现在，当这些在不同的日子完成时，似乎没有效果。

They showed no statistical interaction.

他们没有表现出统计上的相互作用。

But it seems that if you're going to do these in the same workout episode, that it's move heavy loads first, then do cardiovascular exercise.

但似乎如果你要在同一训练集中进行这些运动，那么首先要进行重负荷，然后进行心血管锻炼。

So there's a little bit of data looking specifically at how endurance exercise impacts testosterone and its derivatives.

因此，有一些数据专门研究耐力运动如何影响睾酮及其衍生物。

And it's very clear that high intensity interval training, sprinting, et cetera, which somewhat mimics the neural activity that occurs while moving heavy weight loads, is going to increase testosterone.

很明显，高强度间歇训练、短跑等在某种程度上模仿了移动大重量时发生的神经活动，将增加睾丸激素。

There's ample evidence for that in the literature.

文献中有充分的证据证明这一点。

And that endurance exercise that extends beyond 75 minutes is going to start to lead to reductions in testosterone, presumably by increases in cortisol.

持续超过 75 分钟的耐力运动将开始导致睾丸激素减少，可能是通过皮质醇增加而导致的。

So now let's switch over to talking about estrogen.

现在我们来谈谈雌激素。

So there are many people who are trying to optimize their estrogen levels, and one of the places where this shows up a lot and I get a lot of questions about is menopause.

因此，有很多人试图优化雌激素水平，而更年期是这种情况经常出现、我收到很多问题的地方之一。

So menopause, as I mentioned earlier, is this fairly massive reduction in the amount of estrogen that is circulating in one's blood, mainly because the ovary is now depleted of some estrogen production of its own.

因此，正如我之前提到的，更年期是指血液中循环的雌激素数量大幅减少，主要是因为卵巢现在耗尽了自身产生的一些雌激素。

The eggs are not being produced, they've been depleted, et cetera.

鸡蛋没有被生产出来，它们已经耗尽了，等等。

So menopause is characterized by a variety of symptoms.

因此，更年期的特点是有多种症状。

Things like hot flashes, things like mood swings, things like headaches, in particular migraine headaches.

比如潮热、情绪波动、头痛，尤其是偏头痛。

There can be a lot of brain fog.

可能会有很多脑雾。

It can be very, very disruptive for people.

这对人们来说可能是非常非常具有破坏性的。

So what are the various things that one can do for menopause?

那么，针对更年期可以做哪些事情呢？

Well, one of the most Common ones is that physicians will prescribe supplemental estrogen.

嗯，最常见的一种是医生会开补充雌激素的处方。

So this is hormone therapy where somebody takes either oral estrogen, or they'll use a patch or a pellet, some way to secrete estradiol into the system.

这就是激素疗法，人们要么口服雌激素，要么使用贴片或丸剂，以某种方式将雌二醇分泌到系统中。

And that has varying success depending on the individual.

根据个人的不同，这会取得不同的成功。

Some people respond very well to it.

有些人对此反应很好。

Other people really have challenges with it, and there are a lot of side effects associated with it for some people, not others.

其他人确实面临着挑战，并且对某些人（而不是其他人）来说有很多与之相关的副作用。

In addition, there's a concern always about supplementing estrogen when there's a breast cancer background in the family, or there's concern about breast cancer for any reason, because a lot of those cancers are estrogen dependent.

此外，当家庭中有乳腺癌背景时，或者出于任何原因担心乳腺癌时，总是会担心补充雌激素，因为许多癌症都依赖于雌激素。

And that's why drugs like tamoxifen and anastrozole and drugs that block either aromatase or block estrogen receptors directly were initially developed.

这就是为什么最初开发了他莫昔芬和阿那曲唑等药物以及直接阻断芳香酶或直接阻断雌激素受体的药物。

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

我想稍微休息一下并感谢我们的赞助商之一 Function。

Last year, I became a Function member after searching for the most comprehensive approach to lab testing.

去年，在寻找最全面的实验室测试方法后，我成为了 Function 成员。

Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health.

Function 提供 100 多项高级实验室测试，为您提供整个身体健康状况的关键快照。

This snapshot offers you with insights on your heart health, hormone health, immune functioning, nutrient levels, and much more.

此快照为您提供有关心脏健康、激素健康、免疫功能、营养水平等方面的见解。

They've also recently added tests for toxins such as BPA exposure from harmful plastics and tests for PFAS, or forever chemicals.

他们最近还增加了毒素测试，例如有害塑料中的 BPA 暴露以及 PFAS 或永久化学物质的测试。

Function not only provides testing of over 100 biomarkers key to your physical and mental health, but it also analyzes these results and provides insights from top doctors who are expert in the relevant areas.

Function 不仅提供对您的身心健康至关重要的 100 多种生物标记物的测试，而且还分析这些结果并提供相关领域专家的顶级医生的见解。

For example, in one of my first tests with Function, I learned that I had elevated levels of mercury in my blood.

例如，在我第一次使用 Function 进行测试时，我发现我的血液中汞含量升高。

Function not only helped me detect that but offered insights into how best to reduce my mercury levels, which included limiting my tuna consumption, I've been eating a lot of tuna, while also making an effort to eat more leafy greens and supplementing with NAC, N-acetylcysteine, both of which can support glutathione production and detoxification.

功能不仅帮助我发现了这一点，还提供了如何最好地降低汞含量的见解，其中包括限制我的金枪鱼消费，我一直在吃大量金枪鱼​​，同时还努力吃更多绿叶蔬菜并补充 NAC、N-乙酰半胱氨酸，这两者都可以支持谷胱甘肽的产生和解毒。

And I should say, by taking a second Function test, that approach worked.

我应该说，通过进行第二次功能测试，这种方法奏效了。

Comprehensive blood testing is vitally important.

全面的血液检测至关重要。

There's so many things related to your mental and physical health that can only be detected in a blood test.

有很多与您的心理和身体健康相关的事情只能通过血液检查来检测。

The problem is blood testing has always been very expensive and complicated.

问题是血液检测一直非常昂贵且复杂。

In contrast, I've been super impressed by Function's simplicity and at the level of cost.

相比之下，Function 的简单性和成本水平给我留下了深刻的印象。

It is very affordable.

这是非常实惠的。

As a consequence, I decided to join their scientific advisory board, and I'm thrilled that they're sponsoring the podcast.

因此，我决定加入他们的科学顾问委员会，我很高兴他们赞助了这个播客。

If you'd like to try Function, you can go to functionhealth.com/huberman.

如果您想尝试 Function，可以访问 functionhealth.com/huberman。

Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman Podcast listeners.

Function 目前有超过 250,000 人的等候名单，但他们正在为 Huberman 播客听众提供早期访问服务。

Again, that's functionhealth.com/huberman to get early access to Function.

同样，可以通过 functionhealth.com/huberman 提前访问 Function。

Okay, so now let's talk about the role of specific compounds, some of which, many of which can be taken in supplementation form to optimize sex steroid hormones.

好的，现在让我们谈谈特定化合物的作用，其中一些化合物，其中许多化合物可以以补充剂的形式服用，以优化性类固醇激素。

It's very clear that certain collections of nutrients are useful for promoting testosterone and estrogen production in their proper ratios.

很明显，某些营养素的组合有助于促进睾酮和雌激素以适当的比例产生。

And those things are what I would call the sort of usual suspects, vitamin D, which is important for so many biological functions, including endocrine functions, zinc, magnesium, et cetera.

这些东西就是我所说的常见维生素 D，它对许多生物功能都很重要，包括内分泌功能、锌、镁等。

One of the things that's been shown time and time again to have very negative effects on sex steroid hormones, testosterone mainly in men, estrogen mainly in women, is opioids.

一次又一次被证明对性类固醇激素（主要是男性的睾酮，主要是女性的雌激素）有非常负面影响的物质之一是阿片类药物。

The opioids dramatically reduce levels of testosterone and estrogen, and they do that mainly by disrupting the receptors on gonadotropin-releasing hormone neurons, these neurons within the hypothalamus that communicate to the pituitary.

阿片类药物可显着降低睾酮和雌激素的水平，它们主要通过破坏促性腺激素释放激素神经元上的受体来实现这一点，这些神经元位于下丘脑内，与垂体进行通讯。

And in fact, people that take large amounts of opioids or even take low levels of opioids for long periods of time will develop all sorts of endocrine syndromes.

事实上，长期服用大量阿片类药物甚至低剂量阿片类药物的人会出现各种内分泌综合症。

That's been shown over and over again.

这已经被一再证明了。

Gynecomastia or male breast development in males, disruptions to the ovary in females.

男性乳房发育或男性乳房发育，女性卵巢受损。

It's really a quite terrible situation.

这确实是一个非常可怕的情况。

So excessive opioids are very problematic for sex steroid hormones.

因此，过量的阿片类药物对于性类固醇激素来说是非常有问题的。

Now, there's an entire industry devoted to supplements and various things that people can take to increase testosterone.

现在，整个行业都致力于补充剂和各种人们可以用来增加睾丸激素的东西。

Some of which have scientific data to support them, some of which do not, and some of which have anecdotal support and some of which do not.

其中有些有科学数据支持，有些没有，有些有轶事支持，有些则没有。

There are supplements, in particular tongkat ali, which has this other name.

有一些补充剂，特别是东革阿里，它有另一个名字。

It's sometimes called tongkat ali.

有时也称为东革阿里。

Sometimes it's called, and forgive me that it's hard to pronounce, but Eurycoma longifolia Jack.

有时它被称为，请原谅我很难发音，而是Eurycoma longifolia Jack。

This has been shown in several studies, and you can find these on examine.com, or you can go to PubMed if you like.

这已在多项研究中得到证实，您可以在 exam.com 上找到这些内容，如果您愿意，也可以访问 PubMed。

I've looked at these.

我看过这些。

That it does seem to have some pro fertility, pro free testosterone, and subtle aphrodisiac effects.

它似乎确实具有一些促生育、促游离睾酮和微妙的催情作用。

It does also seem to be a slight anti-estrogen.

它似乎也有轻微的抗雌激素作用。

So the reports of this are people take this anywhere from 400 to 800 milligrams a day.

据报道，人们每天服用 400 至 800 毫克。

Again, I'm not suggesting you do that, but that's kind of what's out there.

再说一次，我并不是建议你这样做，但这就是现有的情况。

And there is some decent scientific literature to support the fact that it liberates some of the bound testosterone and allows more free testosterone to be available.

并且有一些不错的科学文献支持这样一个事实：它释放了一些结合的睾酮，并允许更多的游离睾酮可用。

Some of the reported "side effects" are things like excessive alertness and insomnia if it's taken too late in the day and so forth.

据报道，一些“副作用”包括过度警觉和失眠（如果当天服用得太晚）等。

But I encourage you to explore that further if increasing free testosterone is something that you're interested in doing.

但如果您有兴趣增加游离睾酮，我鼓励您进一步探索。

People with different backgrounds and conditions, as we talked about for menopause and estrogen, have to be careful because when you're starting to modulate hormones, you're starting to modulate not just the tissues that thrive on binding of those hormones.

正如我们谈到的更年期和雌激素，具有不同背景和条件的人必须小心，因为当你开始调节激素时，你开始调节的不仅仅是那些依靠这些激素结合而茁壮成长的组织。

But remember, the reason why there's so much breast cancer and there's a reason why there's so much testicular cancer is that any tissue that undergoes rapid reproduction of particular cells, so there's a lot of reproduction of cells and shedding of uterine lining and the reproduction of cells and eggs in the ovary, and in the testes, there's the production of Leydig and Sertoli cells, and there's this kind of ongoing production of sperm.

但请记住，乳腺癌和睾丸癌如此之多的原因是，任何组织都会经历特定细胞的快速繁殖，因此会产生大量细胞的繁殖和子宫内膜的脱落，以及卵巢中细胞和卵子的繁殖，而在睾丸中，会产生间质细胞和支持细胞，并且会持续产生精子。

That's why those tissues are particularly vulnerable to the development of cancers, and many of those cancers are androgen sensitive.

这就是为什么这些组织特别容易发生癌症，而其中许多癌症对雄激素敏感。

That's why One of the major treatments for prostate overgrowth or prostate cancer is to give anti-androgenic drugs.

这就是为什么前列腺过度生长或前列腺癌的主要治疗方法之一是给予抗雄激素药物。

It's really about trying to prevent testosterone from encouraging growth of tumors.

这实际上是为了阻止睾酮促进肿瘤的生长。

So I want to really emphasize the caution there, because it is easy when thinking about optimizing estrogen and testosterone to just think, "Oh, more is better." More is definitely not better.

所以我想真正强调这里的谨慎，因为当考虑优化雌激素和睾酮时，很容易只是想，“哦，越多越好。”更多绝对不是更好。

Any tissue that recycles itself is prone to cancers, and those tissues thrive on androgens and estrogens to create more tumors.

任何自我循环的组织都容易患癌症，而这些组织在雄激素和雌激素的作用下茁壮成长，从而产生更多的肿瘤。

So you have to be careful anytime you're modulating hormones, especially androgens and estrogens.

因此，无论何时调节激素，尤其是雄激素和雌激素，您都必须小心。

And while we're talking about supplementation, the effects of supplementation, I would say in some individuals can be quite dramatic, but they're always, always, always, except in extreme cases, going to be far more subtle than would be, for instance, just injecting testosterone or injecting estrogen, et cetera.

当我们谈论补充剂时，我想说，补充剂的效果对某些人来说可能相当戏剧性，但它们总是、总是、总是，除非在极端情况下，比仅仅注射睾酮或注射雌激素等要微妙得多。

So I think we should just be honest and upfront about that.

所以我认为我们应该诚实并坦率地对待这一点。

So thus far, in terms of talking about optimizing hormones and in the discussion of supplementation, I haven't really talked about things that actually affect the brain directly, that increase the pituitary output and things of that sort.

到目前为止，在谈论优化激素和补充补充剂的讨论中，我还没有真正谈论过那些实际上直接影响大脑的东西，即增加垂体输出的东西以及诸如此类的东西。

We've mainly been talking about things that free up testosterone or that increase estrogen at the level of the periphery.

我们主要讨论的是释放睾酮或增加外周雌激素的物质。

But if you remember way back to the beginning of this episode, hormones are made in different locations in the body, and there are hormones that promote the release and the production of hormones from other tissues in the body.

但如果你还记得本集一开始的内容，激素是在体内的不同部位产生的，并且有些激素可以促进体内其他组织释放和产生激素。

And one of the main hormones for that is luteinizing hormone.

其中主要的激素之一是黄体生成素。

Luteinizing hormone, again, comes from the pituitary, circulates, and either goes to the ovary to promote various aspects of egg maturation, as well as production of estrogen, and to the testes to promote testosterone and sperm production.

黄体生成素同样来自垂体，循环，要么进入卵巢促进卵子成熟的各个方面以及雌激素的产生，要么进入睾丸促进睾酮和精子的产生。

And the prescription version of increasing luteinizing hormone is something called HCG or human chorionic gonadotropin, which has been synthesized and is now available as a prescription drug.

增加黄体生成激素的处方版本是 HCG 或人绒毛膜促性腺激素，它已经被合成，现在可以作为处方药使用。

It's taken in various contexts for increasing fertility, both by males and by females.

它在不同的情况下被用来提高男性和女性的生育能力。

It can increase for all the reasons that now make sense.

由于所有现在有意义的原因，它可能会增加。

It can increase sperm production.

它可以增加精子的产生。

It can produce ovulation frequency.

它可以产生排卵频率。

It can produce the number of eggs even that are deployed in a given ovulation, although that's not always a good thing.

即使在给定的排卵期间，它也可以产生一定数量的卵子，尽管这并不总是一件好事。

It basically is pro fertility, pro testosterone, pro estrogen, depending on your background.

它基本上是促生育、促睾酮、促雌激素，具体取决于您的背景。

And what's interesting is HCG was initially synthesized, collected and synthesized from pregnant women's urine.

而且有趣的是HCG最初是从孕妇的尿液中合成、收集和合成的。

And believe it or not, before it was synthetically made and sold as a prescription drug, there was actually a black market for pregnant women's urine where people would buy the urine.

不管你相信与否，在它被合成制造并作为处方药出售之前，实际上存在一个孕妇尿液黑市，人们可以在那里购买尿液。

I don't know.

我不知道。

I'm guessing that they probably just consumed it, which is weird.

我猜他们可能只是吃了它，这很奇怪。

But in any case, human chorionic gonadotropin is now available as a prescription drug, and it's one of the things that many people use to increase testosterone or estrogen for increasing fertility.

但无论如何，人绒毛膜促性腺激素现在可以作为处方药使用，它是许多人用来增加睾酮或雌激素以提高生育能力的药物之一。

But there are certain supplements, not many, that apparently can increase luteinizing hormone and thereby can increase testosterone and estrogen.

但有一些补充剂（数量不多）显然可以增加黄体生成素，从而增加睾酮和雌激素。

And one of the more well-documented ones is Fadogia agrestis.

其中最有据可查的一种是 Fadogia agrestis。

That's F-A-D-O-G-I-A, separate word, A-G-R-E-S-T-I-S, which at least according to the literature that I was able to find, can increase levels of luteinizing hormone and thereby levels of testosterone or levels of estrogen.

那是F-A-D-O-G-I-A，单独的词，A-G-R-E-S-T-I-S，至少根据我能找到的文献，它可以增加黄体生成素的水平，从而提高睾酮或雌激素的水平。

The side effect profile of Fadogia agrestis hasn't really been documented, so it's a little unclear.

Fadogia agrestis 的副作用尚未有真正的记录，所以有点不清楚。

I just want to emphasize that anytime someone's going to start taking supplements or modifying sex steroid hormones, getting blood work done is extremely important for safety reasons, and also just to know whether or not things are working.

我只是想强调，无论何时有人要开始服用补充剂或改变性类固醇激素，出于安全原因进行血液检查都非常重要，而且只是为了知道事情是否有效。

And because all of these things are subject to negative feedback, talked about this previously, previous episode, but if testosterone goes high or too high, it can feed back and shut down luteinizing hormone, which will then shut down further testosterone production.

因为所有这些事情都会受到负面反馈的影响，之前谈到过，但如果睾酮水平升高或过高，它可以反馈并关闭黄体生成素，从而进一步阻止睾酮的产生。

Likewise, if estrogens are going too high or they're going too high at various phases of the cycle, that can start to throw off various other hormones, including FSH, progesterone, LH.

同样，如果雌激素过高或在周期的各个阶段都过高，就会开始释放各种其他激素，包括 FSH、黄体酮、LH。

The menstrual cycle itself is a just absolutely exquisite balance of feedback of luteinizing hormone kept low and constant, at least for the first 14 days of the cycle.

月经周期本身就是黄体生成素反馈的绝对微妙平衡，至少在周期的前 14 天保持低水平和恒定。

Then mid-cycle, there's a peak, and that's typically when ovulation occurs.

然后在周期中期出现一个高峰，通常就是排卵发生的时候。

That's why pregnancy is most likely during the middle of the 28-day cycle.

这就是为什么怀孕最有可能发生在 28 天周期的中间。

FSH kind of goes up and then down across the first 14 days.

FSH 在前 14 天内先升后降。

So taking anything or really modifying one's estrogens or testosterone on that background of the menstrual cycle is really going to disrupt the way those things interact, and it's just such an exquisite feedback loop.

因此，在月经周期的背景下服用任何东西或真正改变一个人的雌激素或睾酮确实会破坏这些东西相互作用的方式，这只是一个如此微妙的反馈循环。

So I'm not saying don't do that, but you definitely want to be aware of what you're doing.

所以我并不是说不要这样做，但你肯定想知道你在做什么。

And blood draws are one way to do that.

抽血是做到这一点的一种方法。

Monitoring cycles for ovulating females is another way to do that.

监测女性排卵周期是另一种方法。

And in males, having a good window into what's going on with testosterone, DHT, aromatase, estradiol, LH, et cetera, is just vital, and it's really part and parcel with the practice of thinking about optimizing these incredible things that we call sex steroid hormones, estrogen and testosterone, and their derivatives.

对于男性来说，了解睾酮、双氢睾酮、​​芳香酶、雌二醇、黄体生成素等的情况非常重要，而且它确实是思考优化这些令人难以置信的东西（我们称之为性类固醇激素、雌激素和睾酮及其衍生物）的实践的重要组成部分。

So once again, we covered a tremendous amount of information.

因此，我们再次涵盖了大量信息。

I hope that you'll come away from this with a deeper mechanistic understanding of how the brain and body are interacting to control the output and the ways in which these incredible things that we call sex steroid hormones work and influence us.

我希望您在看完这篇文章后，能够对大脑和身体如何相互作用以控制输出以及这些我们称之为性类固醇激素的令人难以置信的东西发挥作用和影响我们的方式有更深入的机械理解。

I hope you'll also come away with some ideas of things that you can do, in particular behavioral practices that can improve sleep and your relationship to light, et cetera, because those things really set the foundation, not just for healthy steroid hormone output, but for all sorts of health effects and for both the psychology and the biology of your nervous system.

我希望你也能得出一些你可以做的事情的想法，特别是可以改善睡眠和你与光的关系等的行为实践，因为这些事情确实奠定了基础，不仅是为了健康的类固醇激素输出，而且是为了各种健康影响以及神经系统的心理学和生物学。

In closing, I hope you'll leave today's episode with a much richer understanding of the mechanisms that control the endocrine and nervous system in the context of estrogen and testosterone, as well as take away various tools that you might choose to apply.

最后，我希望您在结束今天的节目后，能够对雌激素和睾酮背景下控制内分泌和神经系统的机制有更丰富的了解，并带走您可能选择使用的各种工具。

And as always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。