Essentials: How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett
Dr. Kyle Gillett:
凯尔·吉列博士：
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。
And now for my discussion about hormone health and optimization with Dr. Kyle Gillett.
现在我与凯尔·吉列博士讨论荷尔蒙健康和优化。
Dr. Gillett, welcome.
吉列博士，欢迎光临。
Andrew Huberman:
安德鲁·休伯曼：
Thank you for having me.
谢谢你有我。
Dr. Kyle Gillett:
凯尔·吉列博士：
Well, I'm super excited to talk to you.
嗯，我非常高兴能和你说话。
You are an encyclopedia of knowledge about hormone health for men and for women across the lifespan.
您是一本有关男性和女性一生荷尔蒙健康的知识百科全书。
So I have many questions.
所以我有很多问题。
When someone comes to you as a patient, in terms of hormone health, what are the sorts of probe questions that you ask, and what are you looking for?
当有人来找你作为病人时，就激素健康而言，你会问什么类型的探究问题，你在寻找什么？
And I ask this because I'd like people to be able to ask some of these very same questions for themselves.
我问这个问题是因为我希望人们能够自己问一些同样的问题。
Andrew Huberman:
安德鲁·休伯曼：
So when you do a physical exam and a history, you have a lot of different parts.
因此，当您进行体检和病史检查时，您会发现很多不同的部分。
You have your history of present illness, if they have a complaint.
如果他们有投诉，您有您目前的病史。
Maybe the patient doesn't have a complaint.
也许病人没有抱怨。
In that case, things like their social history and their family history are extremely important because that gives you an insight into their genetics and an insight into their hormone health.
在这种情况下，他们的社会史和家族史等事情就非常重要，因为这可以让您深入了解他们的遗传学和激素健康状况。
So patients will tell me, "I'm doing okay," but it helps to ask them, "Well, how are you now?" Let's say the patient is 50.
所以病人会告诉我，“我做得很好”，但问他们“嗯，你现在怎么样？”会有所帮助。假设病人今年 50 岁。
"How are you now versus when you were 20, and what has changed?" So I've got the question a lot, how do you get your doctor to order a better lab workup or to even include your basic hormones?
“你现在和20岁时相比怎么样，有什么变化吗？”所以我有很多问题，你如何让你的医生安排更好的实验室检查，甚至包括你的基本激素？
And there's no magic answer to that.
对此没有神奇的答案。
But what really helps is you tell them, "My energy is not as good as it used to be.
但真正有帮助的是你告诉他们：“我的精力不像以前那么好了。
My focus is not as good as it used to be.
我的注意力不像以前那么好。
My athletic performance is not as good as it used to be." So you don't have to have a pathology in order for a lab to be indicated.
我的运动表现不如以前了。”因此，您不必有病理学即可指示实验室。
You just need to have that pertinent symptom.
您只需要有相关症状即可。
Dr. Kyle Gillett:
凯尔·吉列博士：
Would you say that using the approach you just described, that it's equally effective for men and women, or do you find that, for one reason or another, that men and women have different challenges and advantages in trying to access their deeper hormone data?
您是否会说，使用您刚才描述的方法，它对男性和女性同样有效，或者您是否发现，出于某种原因，男性和女性在尝试获取更深入的激素数据时面临不同的挑战和优势？
Andrew Huberman:
安德鲁·休伯曼：
With women, there's a lot more objective data.
对于女性来说，有更多客观数据。
So if they're having menstrual irregularities or if they're not having a period, if they're having too heavy of periods, then those are things that they talk about very frequently with their doctor.
因此，如果她们月经不规律，或者没有月经，或者月经量过多，那么这些都是她们经常与医生谈论的事情。
Men are more hesitant.
男性则比较犹豫。
Men really want to know what their testosterone is, but at the same time, they really don't want to tell their doctor how their libido is or how their energy is because it's almost like they feel less masculine or they feel less like a guy when they say that, even if they're just talking to their doctor about it.
男人真的想知道他们的睾丸激素是什么，但与此同时，他们真的不想告诉医生他们的性欲如何或他们的能量如何，因为当他们这么说时，他们几乎感觉自己不那么阳刚，或者感觉不像一个男人，即使他们只是在和医生谈论这件事。
Dr. Kyle Gillett:
凯尔·吉列博士：
I'd love to just kind of take a snapshot of what you think everybody should be thinking about or doing to optimize their hormone health, male or female, from puberty onward.
我很想简单介绍一下您认为每个人从青春期开始应该考虑或做什么来优化荷尔蒙健康，无论男性还是女性。
Andrew Huberman:
安德鲁·休伯曼：
The law of diminishing returns applies.
收益递减法则适用。
So doing a little amount of what I call lifestyle interventions over a long period of time is going to be far more helpful or efficacious than doing a lot and then doing nothing.
因此，在很长一段时间内进行少量我所说的生活方式干预，会比做很多事情然后什么都不做更有帮助或更有效。
So I talk about the big six pillars.
所以我谈论六大支柱。
The two strongest ones are likely diet and exercise.
最有力的两个可能是饮食和运动。
For hormone health, specifically resistance training is particularly helpful.
对于荷尔蒙健康，特别是阻力训练特别有帮助。
For diet, caloric restriction can be particularly helpful, especially with the epidemic of metabolic syndrome that is continuing to ongoing in this country and in developed countries in general.
对于饮食来说，热量限制可能特别有帮助，特别是在代谢综合征在这个国家和整个发达国家持续流行的情况下。
Those are the two most powerful.
他们是最强大的两个。
For the last four, I have a little bit of alliteration.
对于最后四个，我有一点头韵。
So there's stress and stress optimization.
所以有压力和压力优化。
That has to do with cortisol, that has to do with your mental health, that has to do with societal health and collective health of your family as well.
这与皮质醇有关，与你的心理健康有关，也与社会健康和家庭的集体健康有关。
When you're a member of a family or even a very close friend, trying to achieve optimal health together is very important.
当您是家庭成员甚至是非常亲密的朋友时，努力共同实现最佳健康非常重要。
It's the same thing with nicotine cessation.
戒烟也是如此。
It's the same thing with hormone optimization.
激素优化也是如此。
If you do it as a household unit, it's far more helpful.
如果您以家庭为单位进行此操作，则会更有帮助。
So after stress, you have sleep optimization.
因此，在压力过后，您可以优化睡眠。
Sleep is extremely important, especially for mitochondrial health as well.
睡眠极其重要，尤其是对于线粒体健康而言。
And then you have sunlight, which encompasses anything that's outdoors.
然后就是阳光，它涵盖了户外的一切。
So you move more, you have cold exposure, you have heat exposure.
所以你移动得更多，你暴露在冷环境中，你暴露在热环境中。
That's sunlight.
那是阳光。
And then the last one is spirit.
最后一个是精神。
So, that's kind of the body, mind, and soul.
所以，这就是身体、思想和灵魂。
If you have all the other five and they're dialed in completely, but you don't have your spiritual health, whatever you believe, then that's going to profoundly impact your body and your mind as well.
如果你拥有所有其他五个，并且它们完全拨通，但你没有精神健康，无论你相信什么，那么这也会对你的身体和思想产生深远的影响。
Dr. Kyle Gillett:
凯尔·吉列博士：
By now, I'm sure that many of you have heard me say that I've been taking AG1 for more than a decade, and indeed that's true.
到目前为止，我相信你们很多人都听我说过我服用 AG1 已有十多年了，确实如此。
The reason I started taking AG1 way back in 2012, and the reason why I still continue to take it every single day, is because AG1 is, to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.
我早在 2012 年就开始服用 AG1，并且至今仍然每天服用，因为据我所知，AG1 是市场上质量最高、最全面的基础营养补充剂。
What that means is that it contains not just vitamins and minerals, but also probiotics, prebiotics, and adaptogens to cover any gaps that you might have in your diet while also providing 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，同时也为高要求的生活提供支持。
Given the probiotics and prebiotics in AG1, it also helps support a healthy gut microbiome.
鉴于 AG1 中的益生菌和益生元，它还有助于支持健康的肠道微生物组。
The gut microbiome consists of trillions of little microorganisms that line your digestive tract and impact things such as your immune status, your metabolic health, your hormone health, and much more.
肠道微生物组由数万亿个小微生物组成，它们排列在您的消化道中，并影响您的免疫状态、代谢健康、激素健康等。
Taking AG1 consistently helps my digestion, keeps my immune system strong, and it ensures that my mood and mental focus are always at their best.
持续服用 AG1 有助于我的消化，保持我的免疫系统强大，并确保我的情绪和精神焦点始终处于最佳状态。
AG1 is now available in three new flavors, berry, citrus, and tropical.
AG1 现已推出三种新口味：浆果味、柑橘味和热带味。
And while I've always loved the AG1 original flavor, especially with a bit of lemon juice added, I'm really enjoying the new berry flavor in particular.
虽然我一直很喜欢 AG1 原味，尤其是添加了一点柠檬汁，但我真的特别喜欢新的浆果味。
It tastes great, but then again, I do love all the flavors.
味道很棒，但话又说回来，我确实喜欢所有的口味。
If you'd like to try AG1 and try these new flavors, you can go to drinkag1.com/huberman to claim a special offer.
如果您想尝试 AG1 并尝试这些新口味，您可以访问 Drinkag1.com/huberman 申请特别优惠。
Right now, AG1 is giving away six free sample packs of AGZ, which is AG1's new sleep formula, which by the way, is fantastic.
现在，AG1 正在免费赠送六包 AGZ 样品包，这是 AG1 的新睡眠配方，顺便说一句，非常棒。
It's the only sleep supplement I take.
这是我唯一服用的睡眠补充剂。
It eliminates the need for all these pills, and my sleep has never been better.
它消除了对所有这些药物的需要，而且我的睡眠从未如此好过。
The special offer gives you six free samples of that AGZ, as well as three AG1 travel packs and a bottle of vitamin D3 K2 with your first subscription.
特别优惠为您提供 6 个 AGZ 的免费样品，以及 3 个 AG1 旅行包和一瓶维生素 D3 K2。
Just go to drinkag1.com/huberman to get started.
只需访问 Drinkag1.com/huberman 即可开始。
What would you say is a really terrific way to think about and approach diet?
您认为思考和对待饮食的真正绝佳方式是什么？
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Diet should be an individualized approach.
饮食应该是个体化的方法。
So if you have a car, each car is made different and requires a different sort of fuel, whether it's a race car, whether it's a diesel truck.
因此，如果您有一辆车，每辆车的制造方式都不同，需要不同类型的燃料，无论是赛车还是柴油卡车。
They have different fuels for different performance outcomes, so if you're trying to tow something or you're trying to go fast.
它们具有不同的燃料以实现不同的性能结果，因此，如果您想拖曳某物或想跑得更快。
It also depends on your genetics.
这也取决于你的基因。
So you can have a genetic polymorphism, and you metabolize carbs and sugar better, even when they're unopposed by fiber.
因此，您可以拥有遗传多态性，并且可以更好地代谢碳水化合物和糖，即使它们不受纤维的阻碍。
Basically, you can use your biofeedback, how you're feeling, to guess what you tolerate well, or you can just get genetic testing, which can be fairly expensive, but most of all, it requires a physician or someone who knows how to interpret the test accurately.
基本上，您可以使用生物反馈、您的感觉来猜测您对什么的耐受性，或者您可以进行基因测试，这可能相当昂贵，但最重要的是，它需要医生或知道如何准确解释测试的人。
Dr. Kyle Gillett:
凯尔·吉列博士：
And if someone had the means, would you say that getting regular blood testing is a good idea?
如果有人有办法，你会说定期验血是个好主意吗？
And if so, what is regular blood testing?
如果是的话，什么是定期验血？
Is it every three months?
是每三个月一次吗？
Is it every six months?
是每六个月一次吗？
Andrew Huberman:
安德鲁·休伯曼：
Every three to six months for preventative purposes.
出于预防目的，每三到六个月一次。
You should also get a blood test when you're fasting and when you're not fasting.
当您禁食和不禁食时，您还应该进行血液检查。
Dr. Kyle Gillett:
凯尔·吉列博士：
And in terms of general recommendations around exercise, I'm of the mind, based on the data that I've seen, that almost everybody should, or everybody should be getting 150 to 180 minutes minimum of Zone 2 cardio per week.
就锻炼的一般建议而言，根据我所看到的数据，我认为几乎每个人都应该或每个人每周至少进行 150 到 180 分钟的 2 区有氧运动。
Andrew Huberman:
安德鲁·休伯曼：
Yeah, that's more or less the contour.
是的，这或多或少是轮廓。
The more you're doing your Zone 2 cardiovascular exercise, the slightly less important a long duration of caloric restriction is.
您进行 2 区心血管运动的次数越多，长时间限制热量的重要性就越小。
Dr. Kyle Gillett:
凯尔·吉列博士：
And that brings us to caloric restriction.
这给我们带来了热量限制。
How does someone know if they should use caloric restriction or avoid caloric restriction?
人们如何知道他们是否应该限制热量或避免热量限制？
Andrew Huberman:
安德鲁·休伯曼：
The reason for exercise and the reason for caloric restriction in general, including intermittent fasting, is health reasons.
锻炼的原因和一般热量限制的原因（包括间歇性禁食）都是出于健康原因。
That's how you increase your health span.
这就是延长健康寿命的方法。
It's not necessarily going to make the weight on the scale change, but that doesn't matter as much.
这不一定会使秤上的重量发生变化，但这并不重要。
So the easy way to think about it is if you're obese or you have metabolic syndrome, caloric restriction will improve your testosterone.
因此，简单的思考方法是，如果您肥胖或患有代谢综合征，热量限制将提高您的睾酮水平。
There has been a study, and they talk about all these studies in a systematic review from the Mayo Clinic Proceedings.
有一项研究，他们在《梅奥诊所会议记录》的系统综述中讨论了所有这些研究。
They note that there is a study in young, healthy men, and they calorically restrict them, and their testosterone does decrease.
他们指出，有一项针对年轻健康男性的研究，他们限制了他们的热量，他们的睾酮水平确实下降了。
So if you're young and healthy and you don't have metabolic syndrome, then caloric restriction will likely decrease your testosterone.
因此，如果您年轻、健康并且没有代谢综合征，那么热量限制可能会降低您的睾酮水平。
Dr. Kyle Gillett:
凯尔·吉列博士：
For the healthy, lean enough person, non-obese person, is intermittent fasting a bad idea in terms of hormone health?
对于健康、足够瘦的人、非肥胖者来说，间歇性禁食对于激素健康来说是一个坏主意吗？
Is oscillating between this period of feast and famine within 24 hours a problem if one is getting sufficient calories to maintain weight?
如果一个人摄入了足够的热量来维持体重，那么在 24 小时内的盛宴和饥荒之间摇摆会是一个问题吗？
Andrew Huberman:
安德鲁·休伯曼：
So if they're in a caloric maintenance, then it's not going to be deleterious.
因此，如果他们进行热量维持，那么这不会是有害的。
It's not going to be bad for their hormone health.
这不会对他们的荷尔蒙健康有害。
There's a couple different hormones that we can talk about.
我们可以讨论几种不同的激素。
We can talk about testosterone.
我们可以谈谈睾酮。
We can talk about DHEA, which usually go hand-in-hand, and then we can also talk about growth hormone, which is not a steroid hormone, but it's a peptide hormone.
我们可以谈论 DHEA，它们通常是齐头并进的，然后我们还可以谈论生长激素，它不是类固醇激素，而是一种肽激素。
So it's a chain of proteins, amino acids that are put together instead of a sterol.
所以它是一条由蛋白质、氨基酸组成的链，而不是甾醇。
Think of sterol hormones as coming from cholesterol.
将甾醇激素视为来自胆固醇。
So you do get a little spike in growth hormone after you eat, but you also get a huge spike in growth hormone, a more significant, less negligible spike overnight, and that is improved if you are intermittent fasting.
因此，进食后生长激素确实会出现一点峰值，但生长激素也会出现巨大的峰值，这是一个更显着、更不可忽略的峰值，如果你是间歇性禁食，这种情况会得到改善。
So it's probably going to help your growth hormone and subsequently IGF-1 levels, which will help more in older age groups than younger age groups.
因此，它可能会帮助您的生长激素以及随后的 IGF-1 水平，这对老年群体比年轻群体更有帮助。
Dr. Kyle Gillett:
凯尔·吉列博士：
Can I still achieve a high degree of growth hormone output if, let's say I avoid food in the two to three hours before going to sleep?
如果我在睡觉前两到三个小时内避免进食，我还能达到高水平的生长激素输出吗？
Or does one have to be very deep into a fast in order to achieve this, the increase in growth hormone?
或者是否必须进行非常深入的禁食才能实现这一目标，即生长激素的增加？
Andrew Huberman:
安德鲁·休伯曼：
There's still pretty good growth hormone output, even if you eat two or three hours before you sleep.
即使您在睡觉前两三个小时进食，生长激素的分泌量仍然相当不错。
It's just the law of diminishing returns.
这只是收益递减法则。
The longer you go, you get slightly more and slightly more.
你走的时间越长，你得到的就会越来越多。
But I think about it in terms of endocrine IGF-1, mostly IGF-1 that's synthesized in the liver and released in the liver versus IGF-1 that's released...
但我从内分泌 IGF-1 的角度来考虑，主要是在肝脏中合成并在肝脏中释放的 IGF-1 与释放的 IGF-1 ......
classically, an example of this would be your IGF-1 levels increase after resistance training or exercise, and that's more of paracrine or autocrine, and they have more local action.
典型的例子是，抗阻训练或运动后 IGF-1 水平会增加，这更多是旁分泌或自分泌，而且它们有更多的局部作用。
So that IGF-1, it's pretty well studied that if you just give people IGF-1, at physiologic levels, it's not going to improve their body composition.
因此，对于 IGF-1，经过充分研究表明，如果您只是在生理水平上给予人们 IGF-1，则不会改善他们的身体成分。
However, that IGF-1 that's autocrine and paracrine just working in those local tissues and muscles is likely part of the reason why you get an improved body composition response after exercise.
然而，自分泌和旁分泌的 IGF-1 仅在局部组织和肌肉中发挥作用，这可能是运动后身体成分反应得到改善的部分原因。
Dr. Kyle Gillett:
凯尔·吉列博士：
Are there any aspects of hormone optimization that can improve sleep?
激素优化的哪些方面可以改善睡眠？
I know sleep can improve hormone optimization, but for people that are suffering from this common syndrome of going to sleep and then waking up at 3:00 or 4:00 in the morning, we know that can be associated with depression, but are there any hormonal indications that might lead to that kind of situation?
我知道睡眠可以改善荷尔蒙优化，但对于患有这种常见综合症（入睡后在凌晨 3:00 或 4:00 醒来）的人来说，我们知道这可能与抑郁症有关，但是否有任何荷尔蒙迹象可能导致这种情况？
Andrew Huberman:
安德鲁·休伯曼：
There's three big ones.
有三个大的。
The first one is not super common, but it's a very direct correlation.
第一个并不是很常见，但它是非常直接的相关性。
If you have a growth hormone deficiency, a true deficiency, whether you're an adult or a child, then your sleep is likely going to be affected.
如果您缺乏生长激素，真正的缺乏，无论您是成人还是儿童，那么您的睡眠都可能会受到影响。
And let's say you're a child with growth hormone deficiency.
假设您是一个患有生长激素缺乏症的孩子。
Once that is replaced with therapy, your sleep is going to get significantly better.
一旦用治疗代替，你的睡眠就会明显好转。
The second one that's a very common scenario is if you're having what's called vasomotor symptoms of menopause or vasomotor symptoms of andropause, which are also applicable.
第二种非常常见的情况是，如果您患有所谓的更年期血管舒缩症状或男性更年期血管舒缩症状，这也适用。
That's why a lot of women in menopause feel like their sleep is much worse.
这就是为什么许多更年期女性感觉自己的睡眠质量更差。
It's because they have lower activity of those progestogens.
这是因为它们的孕激素活性较低。
Dr. Kyle Gillett:
凯尔·吉列博士：
And for men in so-called andropause, low testosterone, is that also one of the causes of poor sleep?
对于处于所谓男性更年期的男性来说，睾丸激素水平较低，这也是睡眠不佳的原因之一吗？
Andrew Huberman:
安德鲁·休伯曼：
Low testosterone can lead to poor sleep, but my third scenario is actually if a man begins TRT, then they develop poor sleep because of sleep apnea.
低睾酮水平会导致睡眠质量不佳，但我的第三种情况实际上是，如果一个男人开始 TRT，那么他们会因为睡眠呼吸暂停而导致睡眠质量不佳。
It drastically raises the risk that somebody is going to have sleep apnea, and then a lot of people, especially when they first start it in the first month or two, it puts them into this hyper-sympathetic state because they have overactive androgen receptors, especially after a long time of being hypogonadal.
它大大增加了某人患有睡眠呼吸暂停的风险，然后很多人，特别是当他们在头一两个月内第一次开始睡眠呼吸暂停时，这会使他们进入交感神经过度状态，因为他们的雄激素受体过度活跃，尤其是在长期性腺功能减退之后。
Then they have a physiologic dose of TRT, and that causes the sleep issue itself.
然后他们接受生理剂量的 TRT，这会导致睡眠问题本身。
Dr. Kyle Gillett:
凯尔·吉列博士：
Is that also the case in people that are using TRT who are not hypogonadal?
对于非性腺功能减退但正在使用 TRT 的人来说，情况是否也是如此？
Many people nowadays, let's be honest, are taking doses of testosterone even though they are in the sort of standard range because the range is so large because of other symptomology.
老实说，现在很多人都在服用一定剂量的睾酮，即使它们在标准范围内，因为由于其他症状，该范围太大了。
Is that right?
是这样吗？
Andrew Huberman:
安德鲁·休伯曼：
If you're eugonadal before you start testosterone-
如果您在开始使用睾酮激素之前性腺功能正常-
Dr. Kyle Gillett:
凯尔·吉列博士：
Meaning?
意思是？
Andrew Huberman:
安德鲁·休伯曼：
Meaning you have normal testosterone, and then you start TRT or self-administered TRT steroids, however you want to look at it, then your risk of sleep apnea still goes up in a dose-dependent fashion.
这意味着您的睾酮水平正常，然后您开始 TRT 或自行施用 TRT 类固醇，无论您想如何看待它，您的睡眠呼吸暂停风险仍然会以剂量依赖性方式上升。
So the higher the dose, the more risky.
所以剂量越高，风险就越大。
Dr. Kyle Gillett:
凯尔·吉列博士：
I want to touch on testosterone in women.
我想谈谈女性的睾丸激素。
I'd like to know whether or not for her to know her testosterone is of equal, less than, or more value than knowing, for instance, progesterone and estrogen levels, because I think there are a lot of misconceptions about the roles of testosterone in women.
我想知道她知道自己的睾酮水平是否与了解黄体酮和雌激素水平等值相同、低于或更高，因为我认为人们对睾酮在女性中的作用存在很多误解。
Andrew Huberman:
安德鲁·休伯曼：
For health optimization, testosterone is just as important to know.
为了优化健康，了解睾酮同样重要。
For pathology prevention, for example, breast cancer, osteoporosis, estrogen and progesterone are more important to know.
对于病理预防，例如，了解乳腺癌、骨质疏松症、雌激素和黄体酮更重要。
So when you're thinking about women, women think that they have such a tiny amount of testosterone because you test it.
因此，当你想到女性时，女性会认为她们的睾酮含量非常低，因为你测试了它。
Most people test a free testosterone, so testosterone that's unbound, which is by far the smallest proportion of testosterone.
大多数人测试的是游离睾酮，因此未结合的睾酮，这是迄今为止比例最小的睾酮。
Any androgen is bound by lots of different steroid-binding proteins, but the ones that are most pertinent are called SHBG, or sex hormone binding globulin, and that binds the androgenic steroid, for example, DHT or dihydrotestosterone.
任何雄激素都与许多不同的类固醇结合蛋白结合，但最相关的被称为 SHBG（性激素结合球蛋白），它与雄激素类固醇（例如 DHT 或二氢睾酮）结合。
It's associated with prostate enlargement.
它与前列腺肥大有关。
It's associated with male pattern baldness.
它与男性型秃发有关。
It binds that the most strongly, and then it binds testosterone next most strongly, and then it binds things like androstenedione or DHEA, dehydroepiandrosterone, and then it binds the estrogens the weakest, like estradiol.
它与睾酮的结合最强，然后与睾酮的结合最强，然后与雄烯二酮或 DHEA、脱氢表雄酮等物质结合，然后与雌激素的结合最弱，例如雌二醇。
So if you look at the total amount of testosterone, women actually have, almost all women, not all women, but almost all of them have significantly more testosterone than estradiol, but it's because it's in different measurements.
因此，如果你看一下睾丸激素的总量，女性实际上拥有，几乎所有女性，不是所有女性，但几乎所有女性的睾丸激素都明显多于雌二醇，但这是因为它的测量值不同。
So estradiol a lot of time is picograms per mil as opposed to nanograms per deciliter.
因此，雌二醇很多时候是皮克每密耳，而不是纳克每分升。
So women have more testosterone than estrogen and significantly more DHEA than either.
因此，女性体内的睾酮水平高于雌激素水平，而 DHEA 也明显高于两者。
Dr. Kyle Gillett:
凯尔·吉列博士：
I'd like to take a quick break and acknowledge our sponsor, Maui Nui Venison.
我想稍微休息一下并感谢我们的赞助商 Maui Nui Venison。
Maui Nui Venison is the most nutrient-dense and delicious red meat available.
毛伊努伊鹿肉是营养最丰富、最美味的红肉。
All of the meat from Maui Nui Venison is also 100% wild-harvested axis deer from the island of Maui.
茂宜岛努伊鹿肉的所有肉也是 100% 来自茂宜岛野生收获的轴鹿。
Now, I've talked a lot on this podcast about the benefits of eating high-quality protein.
现在，我在这个播客上谈论了很多关于吃优质蛋白质的好处。
It's critical for muscle repair and muscle synthesis, but also for overall metabolism and health.
它对于肌肉修复和肌肉合成至关重要，而且对于整体新陈代谢和健康也至关重要。
What I love so much about Maui Nui Venison is that in addition to its awesome taste, it has a very high protein-to-calorie ratio, meaning that you can get a lot of protein without having to eat a lot of calories.
我非常喜欢茂宜岛鹿肉的原因是，除了其美味之外，它还具有非常高的蛋白质与卡路里比率，这意味着您无需摄入大量卡路里即可获得大量蛋白质。
One of Maui Nui's newest products is their summer sausage.
毛伊努伊岛的最新产品之一是夏季香肠。
It has 20 grams of protein with just 110 calories and no sugar, and it also tastes spectacular.
它含有 20 克蛋白质，只有 110 卡路里热量，不含糖，而且味道也很棒。
I've been adding the summer sausage to my eggs in the morning, to my salads, and to pretty much everything I'm eating these days.
我早上一直在鸡蛋、沙拉以及这些天吃的几乎所有食物中添加夏季香肠。
It's just so good.
真是太好了。
Right now, Maui Nui is offering Huberman Lab listeners a free venison stick starter pack with your first order over $79.
目前，Maui Nui 正在向 Huberman Lab 听众提供免费鹿肉棒入门包，首次订单金额超过 79 美元。
These venison sticks are also fantastic.
这些鹿肉棒也很棒。
Just visit mauinuivenison.com/huberman to get this free venison stick starter pack with your first order over $79.
只需访问 mauinuivenison.com/huberman，首次订单满 79 美元即可免费获得鹿肉棒入门包。
Again, that's mauinuivenison.com/huberman.
同样，这是 mauinuivenison.com/huberman。
I'd like to ask about DHT in men.
我想问一下男性的DHT。
So often we hear about testosterone in men and free testosterone and being the unbound form, of course, but dihydrotestosterone, but what is it doing?
我们经常听说男性睾酮和游离睾酮，当然是未结合形式，但二氢睾酮，但它有什么作用呢？
Andrew Huberman:
安德鲁·休伯曼：
DHT is a very androgenic hormone.
DHT 是一种雄激素。
So whether you're talking about DHEA, which is a weak androgen, or testosterone, which is a relatively strong androgen, or DHT, which is a very strong androgen, they bind to the androgen receptor in both men and in women.
因此，无论是 DHEA（一种弱雄激素），还是睾酮（一种相对较强的雄激素），还是 DHT（一种很强的雄激素），它们都会与男性和女性的雄激素受体结合。
So the effect of all three of those is mediated by the androgen receptor.
因此，所有这三种作用都是由雄激素受体介导的。
Intriguingly, it is on the X chromosome.
有趣的是，它位于 X 染色体上。
So men get their androgen receptor gene from their mother.
因此，男性从母亲那里获得雄激素受体基因。
So DHT helps a lot for the same reason why testosterone helps.
所以 DHT 有很大帮助，就像睾丸激素有帮助一样。
It helps effort feel good, so it can be motivating.
它有助于让努力感觉良好，从而具有激励作用。
There's lots of dietary changes and supplementation that you're probably doing right now that's affecting your DHT.
您现在正在做的许多饮食改变和补充剂可能会影响您的 DHT。
Dr. Kyle Gillett:
凯尔·吉列博士：
You mean me personally?
你是说我个人吗？
Andrew Huberman:
安德鲁·休伯曼：
Well, everybody, all of the listeners.
好吧，大家，所有的听众。
Because let's say you have a diet high in plant polyphenols.
因为假设您的饮食富含植物多酚。
Many of those inhibit the enzyme that converts testosterone to DHT.
其中许多会抑制将睾酮转化为双氢睾酮的酶。
Dr. Kyle Gillett:
凯尔·吉列博士：
Could you give us an example of one of those, either in supplementation form or in food form?
您能否给我们举一个其中的例子，无论是补充剂形式还是食品形式？
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Turmeric.
姜黄。
Dr. Kyle Gillett:
凯尔·吉列博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
Black pepper extract.
黑胡椒提取物。
Dr. Kyle Gillett:
凯尔·吉列博士：
Do you recommend that people avoid curcumin and turmeric for that reason?
您是否因此建议人们避免使用姜黄素和姜黄？
Andrew Huberman:
安德鲁·休伯曼：
If someone's DHT is already low or if they have somewhat insensitive androgen receptor via genetics or via lifestyle, then I recommend they avoid bioavailable curcuminoids like bioavailable turmeric, black pepper extract.
如果某人的 DHT 已经很低，或者由于遗传或生活方式而使雄激素受体有些不敏感，那么我建议他们避免使用生物可利用的姜黄素，例如生物可利用的姜黄、黑胡椒提取物。
Dr. Kyle Gillett:
凯尔·吉列博士：
I know many People want to avoid the hair loss that can sometimes be associated with DHT levels going too high.
我知道很多人都想避免脱发，这种脱发有时与 DHT 水平过高有关。
If somebody is concerned about or is experiencing hair loss, male or female, what are their options of ways to offset that hair loss that are not going to negatively impact other tissues sensitive to DHT?
如果有人担心或正在经历脱发，无论男性还是女性，他们可以选择哪些方法来抵消脱发，而又不会对其他对 DHT 敏感的组织产生负面影响？
And what I'm basically saying here is I could imagine taking a DHT inhibitor, a pill of some sort, or an injection of some sort, and offsetting hair loss, maybe even stimulating more hair growth.
我在这里基本上想说的是，我可以想象服用 DHT 抑制剂、某种药丸或某种注射剂，可以抵消脱发，甚至可能刺激更多的头发生长。
It's clear that I'm not doing that, but I know people that do, but then experience some of the other negative effects of blunting DHT, reduced affect, reduced libido, reduced drive, disruptions in prostate function, or even sexual function generally.
很明显，我没有这样做，但我知道有人这样做，但随后会经历一些其他负面影响，如削弱 DHT、情感减少、性欲降低、驱动力降低、前列腺功能甚至性功能受损。
So what can people do if they want to maintain or grow back hair, but they don't want all those other effects?
那么，如果人们想要保留头发或重新长出头发，但又不想要所有其他效果，该怎么办呢？
What should they avoid, and what should they perhaps consider talking to their doctor about?
他们应该避免什么，以及他们应该考虑与医生谈论什么？
Andrew Huberman:
安德鲁·休伯曼：
You want some sort of strategy to decrease the activity of that androgen receptor.
您需要某种策略来降低雄激素受体的活性。
There's a lot of different things that you can do that are topical.
您可以做很多不同的话题。
The most promising is called dutasteride mesotherapy.
最有前途的是度他雄胺中胚层疗法。
Essentially what it is is it's very localized injections in areas that are prone to male pattern baldness, whether they're a female or a male, and it acts locally only, and you repeat these injections from time to time.
从本质上讲，它是在容易出现男性型秃发的区域进行非常局部的注射，无论是女性还是男性，并且它仅在局部起作用，并且您不时重复这些注射。
It decreases the conversion of testosterone to DHT just in the scalp.
它减少了头皮中睾酮向 DHT 的转化。
Dr. Kyle Gillett:
凯尔·吉列博士：
How does a woman know if she has PCOS, polycystic ovarian syndrome?
女性如何知道自己是否患有 PCOS（多囊卵巢综合症）？
I know you have treated a lot of PCOS.
我知道您治疗过很多多囊卵巢综合症。
What age women should be thinking about PCOS?
什么年龄的女性应该考虑多囊卵巢综合症？
What's PCOS?
什么是多囊卵巢综合症？
Teach us about PCOS, please.
请教我们有关多囊卵巢综合症的知识。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
So PCOS is polycystic ovarian syndrome, and this is one of those conditions which is underdiagnosed, so its prevalence is much higher than we think it is.
PCOS 是多囊卵巢综合症，这是一种未被充分诊断的疾病，因此其患病率比我们想象的要高得多。
There's been a lot of studies, and some studies say prevalence of 10%, some say 20%.
有很多研究，有些研究说患病率为 10%，有些研究说为 20%。
It's not completely clinically penetrant.
它在临床上并不完全渗透。
So most people don't know they have PCOS until they have infertility or subfertility.
因此，大多数人直到出现不孕或生育能力低下时才知道自己患有多囊卵巢综合症。
Dr. Kyle Gillett:
凯尔·吉列博士：
And is PCOS happening at this frequency in 20-year-old women, in 30-year-old women, and 40 and onward?
PCOS 在 20 岁、30 岁、40 岁及以后的女性中是否以这种频率发生？
Andrew Huberman:
安德鲁·休伯曼：
Most women find out they have PCOS in their 30s.
大多数女性在 30 多岁时发现自己患有 PCOS。
Especially because it's on a spectrum or a continuum, like a lot of things, where you can have a weaker version or a very severe version.
特别是因为它是一个频谱或连续体，就像很多东西一样，你可以有一个较弱的版本或一个非常严格的版本。
Dr. Kyle Gillett:
凯尔·吉列博士：
What are the symptoms?
有什么症状？
Andrew Huberman:
安德鲁·休伯曼：
There's a criteria called the Rotterdam criteria, and in the Rotterdam criteria, there's a couple different ways that you can diagnose it.
有一个称为鹿特丹标准的标准，在鹿特丹标准中，您可以通过几种不同的方法来诊断它。
You're looking for androgen excess, insulin resistance, and you can also look for polycystic ovaries.
您正在寻找雄激素过多、胰岛素抵抗，还可以寻找多囊卵巢。
You don't actually have to have polycystic ovaries or get an ultrasound of your ovaries to be diagnosed.
实际上，您不必患有多囊卵巢或进行卵巢超声检查即可诊断。
If you have androgen excess, for example, androgenic acne or hormonal acne, if you have hair growth, like a hair growth on the chin, it's called hirsutism, or if you have deepening of the voice, any symptom of too much androgen.
如果您有雄激素过多，例如雄激素性痤疮或荷尔蒙痤疮，如果您有毛发生长，例如下巴上有毛发生长，则称为多毛症，或者如果您声音低沉，则为雄激素过多的任何症状。
Male pattern baldness, if you're a female, that's a symptom of PCOS as well.
男性型秃发，如果你是女性，这也是多囊卵巢综合症的症状。
Then you can also have insulin resistance.
那么你也可能有胰岛素抵抗。
So this is obesity, it's prediabetes, a high fasting insulin, a HOMA-IR over two, a fasting insulin of over six.
所以这就是肥胖、糖尿病前期、空腹胰岛素过高、HOMA-IR 超过 2、空腹胰岛素超过 6。
So if you have significant insulin resistance and also androgen dominance, that's a sign of it.
因此，如果您有明显的胰岛素抵抗并且雄激素占主导地位，那就是一个迹象。
Androgen dominance often leads to what's called oligomenorrhea.
雄激素占主导地位通常会导致所谓的月经稀发。
So if you're having more than 35-day intervals in between a period, or if you have less than nine per year, then that can be a sign that you have oligo, which means too little, menorrhea, which means menses.
因此，如果您的月经间隔超过 35 天，或者每年少于 9 天，那么这可能表明您患有月经过少（月经量过少）和月经过多（月经量过少）。
So that's a very common sign of PCOS.
这是多囊卵巢综合症的一个非常常见的症状。
If you have infertility, so if you're under the age of 35 and you've been trying for more than a year, or if you're over the age of 35 and you've been trying for more than six months, then that can also be-- It's a very common presenting complaint when somebody presents with PCOS.
如果您患有不孕症，那么如果您年龄在 35 岁以下，并且您已经尝试了一年多，或者如果您超过 35 岁并且您已经尝试了六个月以上，那么这也可能是——当有人患有 PCOS 时，这是一种非常常见的主诉。
If they're very strong on the insulin resistance spectrum, then optimizing their body composition, decreasing their body fat, and treating that metabolic syndrome can help.
如果他们的胰岛素抵抗谱非常强，那么优化他们的身体成分，减少他们的身体脂肪，并治疗代谢综合症会有所帮助。
So a lot of people ask, "Well, does everybody need to be on metformin that has PCOS?" Not necessarily, but metformin is one of the tools that can help with insulin sensitization.
所以很多人问：“那么，每个患有多囊卵巢综合症的人都需要服用二甲双胍吗？”不一定，但二甲双胍是有助于胰岛素增敏的工具之一。
Other tools that can help are inositol.
其他有帮助的工具是肌醇。
So myo-inositol is an insulin sensitizer.
所以肌醇是一种胰岛素增敏剂。
Its cousin, D-chiro-inositol, is a weak anti-androgen.
它的表亲 D-手性肌醇是一种弱抗雄激素。
A lot of types of inositol have both of those in it.
许多类型的肌醇都含有这两种成分。
So depending on if you're a female or a male and you're on inositol, the type of inositol does matter.
因此，根据您是女性还是男性以及您服用肌醇，肌醇的类型确实很重要。
Dr. Kyle Gillett:
凯尔·吉列博士：
Marijuana.
大麻。
I've heard that it can decrease testosterone in men and women.
我听说它可以降低男性和女性的睾丸激素。
I've heard that it can increase testosterone.
我听说它可以增加睾丸激素。
Alcohol, I think there's general consensus that high alcohol intake, high barbiturate intake, does in fact reduce testosterone.
酒精，我认为人们普遍认为，高酒精摄入量、高巴比妥摄入量实际上会降低睾酮水平。
I'm not a drinker, so I'm not asking these questions for me.
我不喝酒，所以我不会替我问这些问题。
I don't smoke pot.
我不抽烟。
I'm quite open.
我很开放。
I've just never really liked marijuana or alcohol.
我只是从来没有真正喜欢过大麻或酒精。
They're not my thing, but many people want to know the answers to these.
这些不是我的事，但很多人想知道这些问题的答案。
So what about marijuana?
那么大麻呢？
Does it reduce testosterone to a significant degree or not?
它是否会显着降低睾酮水平？
Andrew Huberman:
安德鲁·休伯曼：
Cannabinoids itself, whether it's THC or CBD, are not going to reduce testosterone by themself.
大麻素本身，无论是 THC 还是 CBD，本身都不会降低睾酮水平。
If it's smoked marijuana, then it's very likely to increase your aromatase, which increases your estrogen, and it's aromatizing from testosterone.
如果是吸食大麻，那么它很可能会增加您的芳香酶，从而增加您的雌激素，并且它会从睾酮中芳香化。
So that is going to decrease testosterone.
所以这会减少睾丸激素。
When you have an increased estrogen, like estradiol, that's going to work on your pituitary to make less hormones that cause the release of testosterone.
当雌激素（例如雌二醇）增加时，会作用于您的垂体，产生更少的导致睾酮释放的激素。
So you're going to have less LH and less FSH.
因此，您的 LH 和 FSH 将会减少。
So it's almost kind of like opiates are well known to opiate agonists They're going to decrease LH and FSH, and subsequently, testosterone.
所以这几乎就像阿片类药物众所周知的阿片类激动剂一样，它们会降低 LH 和 FSH，进而降低睾酮。
Smoked marijuana will as well.
吸食大麻也会。
As far as alcohol, high alcohol will decrease testosterone, as will any very potent GABA agonist, whether it's a barbiturate or a benzodiazepine or a non-benzo or alcohol.
就酒精而言，高度酒精会降低睾酮水平，任何非常有效的 GABA 激动剂也会降低睾酮水平，无论是巴比妥类药物、苯二氮卓类药物还是非苯并类或酒精类药物。
They're definitely going to.
他们肯定会这么做。
Dr. Kyle Gillett:
凯尔·吉列博士：
So let's talk about testosterone in males.
那么让我们来谈谈男性的睾丸激素。
I'm aware that a lot of people are considering increasing their testosterone by taking testosterone.
我知道很多人正在考虑通过服用睾酮来增加睾酮。
A few years ago, that was considered steroid use, and it was a really extreme kind of stance.
几年前，这被认为是类固醇的使用，这是一种非常极端的立场。
Nowadays, it seems like there's more discussion about it.
如今，似乎对此的讨论更多了。
Does testosterone supplementation, and here I'm talking about prescription from a doctor, does it make one more prone to prostate cancer?
补充睾酮（这里我说的是医生的处方）是否会让人更容易患前列腺癌？
That seems to always be the first question that comes out.
这似乎总是第一个出现的问题。
Andrew Huberman:
安德鲁·休伯曼：
So testosterone is not going to cause a prostate cancer.
因此睾酮不会导致前列腺癌。
However, normal aging causes prostate cancer, and testosterone will grow your prostate cancer.
然而，正常的衰老会导致前列腺癌，而睾酮会促进前列腺癌。
So if you're an 80-year-old male and you have an autopsy, then there's at least a 50% chance that you have a prostate cancer.
因此，如果您是一名 80 岁男性，并且进行了尸检，那么您至少有 50% 的可能性患有前列腺癌。
If you're 90 or 100 years old, there's at least a 90% chance.
如果你90岁或100岁，至少有90%的机会。
So for humans with a prostate, it's only a matter of time until you get a prostate cancer.
因此，对于患有前列腺的人来说，患上前列腺癌只是时间问题。
So that begs the question, do you want to take something that's going to grow it for sure once you have it?
那么这就引出了一个问题，你想拿一些一旦你拥有它就肯定会生长的东西吗？
So it's an individual assessment.
所以这是一个个人评估。
With aging, fast aging is abnormal.
随着衰老，快速衰老是不正常的。
Very slow aging is normal.
衰老非常缓慢是正常的。
There's a fine line to walk between those two.
两者之间有一条细线。
Dr. Kyle Gillett:
凯尔·吉列博士：
What about prolactin?
催乳素呢？
Just as testosterone and estrogen need to be in the proper ratios, dopamine and prolactin need to be in the appropriate ratios.
正如睾酮和雌激素需要保持适当的比例一样，多巴胺和催乳素也需要保持适当的比例。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Kyle Gillett:
凯尔·吉列博士：
How should we think about and perhaps act on our prolactin systems?
我们应该如何思考我们的催乳素系统并采取行动？
Andrew Huberman:
安德鲁·休伯曼：
The way I describe it is the dopamine wave pool.
我描述它的方式是多巴胺波池。
So if you're increasing your dopamine too much, you're going to overflow, and then you're going to have that wave crash too much.
因此，如果你过多地增加多巴胺，你就会溢出，然后你的波崩溃就会太多。
So you want to have nice even waves that are not going too far above the pool of dopamine, and prolactin will follow.
因此，您希望拥有均匀的波浪，但不要超出多巴胺池太多，催乳素也会随之而来。
So prolactin and estrogen are quite close cousins.
因此，催乳素和雌激素是近亲。
Estrogen upregulates a gene called the PRL gene or prolactin gene that directly increases prolactin synthesis.
雌激素上调一种称为 PRL 基因或催乳素基因的基因，可直接增加催乳素合成。
So prolactin is going to also inhibit the release of testosterone from the pituitary.
因此，催乳素也会抑制垂体释放睾酮。
So if you're using a dopamine agonist, then you're going to help decrease the prolactin-producing cells.
因此，如果您使用多巴胺激动剂，那么您将有助于减少产生催乳素的细胞。
So if someone's concerned about dopamine, or maybe they have a slightly higher prolactin, then they eliminate things that could be increasing that prolactin.
因此，如果有人担心多巴胺，或者他们的催乳素水平略高，那么他们就会消除可能增加催乳素的物质。
Dr. Kyle Gillett:
凯尔·吉列博士：
Such as?
比如？
Andrew Huberman:
安德鲁·休伯曼：
Casein or gluten, which are mu opioid receptor agonists, or any mu opioid receptor agonist in the gut.
酪蛋白或麸质，它们是μ阿片受体激动剂，或肠道中的任何μ阿片受体激动剂。
Dr. Kyle Gillett:
凯尔·吉列博士：
It's casein, so milk protein?
是酪蛋白，所以是牛奶蛋白？
Andrew Huberman:
安德鲁·休伯曼：
Correct.
正确。
Dr. Kyle Gillett:
凯尔·吉列博士：
Can increase prolactin?
可以增加催乳素吗？
Andrew Huberman:
安德鲁·休伯曼：
Correct.
正确。
Dr. Kyle Gillett:
凯尔·吉列博士：
Interesting.
有趣。
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。
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'd 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，同时还努力多吃绿叶蔬菜并补充 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 are 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 waitlist of over 250,000 people, but they're offering early access to Huberman podcast listeners.
Function 目前有超过 250,000 人的候补名单，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。
I'd like to shift gears slightly and talk about social interactions and relational effects on hormones.
我想稍微改变一下话题，谈谈社交互动和对激素的关系影响。
What would you suggest people do or think about as they enter a relationship, or if for people that are in long-term relationships where they feel like something has shifted, and indeed, those shifts may reflect the output of different hormone systems and neurotransmitter systems.
你会建议人们在进入一段关系时做什么或思考什么，或者对于处于长期关系中的人来说，他们感觉有些事情发生了变化，事实上，这些变化可能反映了不同激素系统和神经递质系统的输出。
It almost certainly has to be the case, right?
几乎肯定是这样，对吧？
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
So just like women who spend a lot of time together, whether they're coworkers or whatever, a lot of times their menstrual cycles will align.
因此，就像花很多时间在一起的女性一样，无论她们是同事还是其他什么人，很多时候她们的月经周期都会一致。
There is a lot of pheromonal and hormonal crosstalk, including prolactin between men and women.
男性和女性之间存在很多信息素和荷尔蒙的串扰，包括催乳素。
So spending 100% of the time together, this is why people think it's so hard to work together and live together.
所以100%的时间都在一起，这就是为什么人们认为一起工作、一起生活是如此困难。
They're around each other 24/7.
他们 24/7 都在彼此身边。
You don't have the reprieve where you let that dopamine settle down, and then you're excited when you see them again.
你没有办法让多巴胺稳定下来，然后当你再次见到他们时你会很兴奋。
A lot of guys know that they go on a trip for a long time, they come back, and they see their partner, and it's not quite like a new relationship, but almost like a new relationship, and they have that excitement again.
很多男人都知道，他们出去旅行了很长时间，回来后看到了自己的伴侣，这不太像一段新的关系，但几乎就像一段新的关系，他们又恢复了那种兴奋。
And purposely building that into every relationship can help significantly, especially if you choose to have a child or get pregnant or be breastfeeding, because you just plan ahead for both of your prolactins to be high and both of your dopamines to be low and both of your testosterones to be low.
有意识地将这一点融入到每段关系中都会有很大帮助，特别是如果您选择生孩子、怀孕或母乳喂养，因为您只需提前计划，让您的催乳素升高、多巴胺降低、睾丸激素降低。
So, there's a lot of planning that you can do.
因此，您可以做很多计划。
Essentially, every relationship goes through a crisis.
本质上，每一段关系都会经历危机。
Dr. Kyle Gillett:
凯尔·吉列博士：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
And that crisis is personal between the two of you, and you can plan ahead and figure out a way.
这场危机是你们两个人之间的个人危机，你们可以提前计划并想出办法。
Maybe it's not supplementation, maybe it's not even the amount of time you spend away from each other, but plan ahead to have good times if you know you're about to go into a crisis.
也许这不是补充，也许甚至不是你们分开的时间，但如果你知道自己即将陷入危机，请提前计划好度过美好时光。
Dr. Kyle Gillett:
凯尔·吉列博士：
Peptides.
肽。
Lot of discussion these days about peptides.
这些天有很多关于肽的讨论。
What can we say generally about peptides?
关于肽，我们一般可以说些什么？
Are they safe?
他们安全吗？
Are they not safe?
他们不安全吗？
What about sourcing?
货源呢？
And are there any peptides that you think could be of particular use for people?
您认为有哪些肽对人类特别有用？
And we should probably also touch on peptides that people shouldn't go anywhere near with a 10-foot pole.
我们或许还应该讨论人们不应该用 10 英尺长的杆子靠近的肽。
Andrew Huberman:
安德鲁·休伯曼：
Yeah, definitely.
是的，绝对是。
So peptides are very heterogenous.
所以肽是非常异质的。
There's very dangerous ones and very safe ones.
有非常危险的，也有非常安全的。
My favorite peptide is the original peptide, which is insulin.
我最喜欢的肽是原肽，也就是胰岛素。
Dr. Kyle Gillett:
凯尔·吉列博士：
And yet insulin can kill you if you take it at the incorrect dose, right?
然而，如果您服用的剂量不正确，胰岛素就会杀死您，对吧？
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
So just like insulin should be prescribed by a doctor, there is over-the-counter insulin, Relion or NPH.
就像胰岛素应该由医生开处方一样，有非处方胰岛素、Relion 或 NPH。
But ideally, your insulin is prescribed by your doctor for your diabetes, as it's lifesaving.
但理想情况下，您的胰岛素是医生为您的糖尿病开出的处方，因为它可以挽救生命。
Peptides should be prescribed by doctors as well, and there are several that are FDA approved.
肽也应该由医生处方，并且有几种已获得 FDA 批准。
Growth hormone itself is also a peptide.
生长激素本身也是一种肽。
It's a peptide hormone, not a steroid hormone.
它是一种肽激素，而不是类固醇激素。
Dr. Kyle Gillett:
凯尔·吉列博士：
So if somebody wants to increase their growth hormone output, what are the risks and benefits of taking a growth hormone-releasing hormone peptide prescribed by a doctor, of course?
那么，如果有人想增加生长激素的分泌，那么服用医生开的生长激素释放激素肽的风险和好处是什么？
What should one be concerned about?
一个人应该关心什么？
Andrew Huberman:
安德鲁·休伯曼：
There's definitely a lot of risk.
肯定有很大的风险。
Tumor growth and cancer.
肿瘤生长和癌症。
So you look at a type 1 diabetic.
那么你看看 1 型糖尿病患者。
They have very high incidences of various types of cancer.
他们各种癌症的发病率非常高。
They have very high growth hormone, but low IGF-1, paradoxically.
矛盾的是，它们的生长激素非常高，但 IGF-1 却很低。
So they would likely give you a similar cancer risk to a type 1 diabetic that has very high growth hormone.
因此，它们可能会给您带来与生长激素非常高的 1 型糖尿病患者类似的癌症风险。
However, there are the benefits of it.
然而，它也有好处。
You think of lipolysis, decreased body fat, increased lean body mass.
你会想到脂肪分解、体内脂肪减少、去脂体重增加。
A lot of those, you can use other things to get those benefits.
其中很多，您可以使用其他东西来获得这些好处。
So then you don't need growth hormone for those benefits.
因此，您不需要生长激素来获得这些好处。
It just leaves cosmetic benefit, to which you can usually use topicals to get your hair and your skin and your nails.
它只留下美容功效，您通常可以使用外用药物来护理您的头发、皮肤和指甲。
There's a lot of other things-
还有很多其他的事情——
Dr. Kyle Gillett:
凯尔·吉列博士：
Mm-hmm
嗯嗯
Andrew Huberman:
安德鲁·休伯曼：
...
...
that you can do other than growth hormone.
除了生长激素之外你还可以做。
So a lot of people just don't need these GHRPs.
所以很多人根本不需要这些 GHRP。
Dr. Kyle Gillett:
凯尔·吉列博士：
Yeah, let's talk about BPC-157 and melanotan, because I think those are the ones that most people are eyeing, so to speak.
是的，我们来谈谈 BPC-157 和 Melanotan，因为我认为可以说，这些是大多数人关注的。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
So BPC-157 is body protective compound 157.
所以 BPC-157 是身体保护化合物 157。
It's identical or bioidentical to gastric protective compound 157 that's produced in the stomach.
它与胃中产生的胃保护化合物 157 相同或生物相同。
So as you age, you get atrophic gastritis very often.
因此，随着年龄的增长，您经常会患上萎缩性胃炎。
That's why you have less intrinsic factor, which is kind of another peptide that binds to vitamin B12.
这就是为什么您的内因子较少，内因子是另一种与维生素 B12 结合的肽。
That's why you can get age-related B12 deficiencies.
这就是为什么您可能会出现与年龄相关的维生素 B12 缺乏症。
So that's one reason why you have more colitis, more diverticulitis as you age.
这就是为什么随着年龄的增长，结肠炎、憩室炎会增多的原因之一。
You don't have that gastric protective compound.
你没有那种胃保护化合物。
It increases VEGF, vascular endothelial growth factor, which basically makes your blood vessels grow more.
它会增加 VEGF（血管内皮生长因子），从而使您的血管生长得更多。
So that's what causes your body to form a blood vessel.
这就是导致你的身体形成血管的原因。
So another medication known as Avastin, it's on the WHO's list of essential medications for cancer.
另一种药物阿瓦斯汀 (Avastin) 已被列入世界卫生组织的癌症基本药物清单。
So many different types of cancer, including colon cancer, you treat it with Avastin, which is a VEGF inhibitor.
许多不同类型的癌症，包括结肠癌，都可以用阿瓦斯汀（一种 VEGF 抑制剂）来治疗。
So if you have cancer or a high cancer risk, you probably don't want to be taking a medication that's the exact opposite mechanism of action as your essential anticancer med.
因此，如果您患有癌症或癌症风险较高，您可能不想服用与您的基本抗癌药物作用机制完全相反的药物。
Dr. Kyle Gillett:
凯尔·吉列博士：
In other words, if you have cancer or you're at risk of cancer, avoid BPC-157.
换句话说，如果您患有癌症或有患癌症的风险，请避免使用 BPC-157。
Andrew Huberman:
安德鲁·休伯曼：
Correct.
正确。
BPC-157 is not FDA approved, but it is essentially standard of care at this point.
BPC-157 尚未获得 FDA 批准，但目前它基本上是标准护理。
I would say if you're not counting insulin or growth hormone as peptides, it's one of the most commonly used peptides.
我想说，如果您不将胰岛素或生长激素算作肽，那么它是最常用的肽之一。
And anecdotally and in some clinical literature, it's fairly well tolerated for short periods of time.
有趣的是，在一些临床文献中，它在短时间内的耐受性相当好。
I'm not in the camp that everybody needs to do it two to three times a week or even daily for six weeks, no matter what.
我并不认为每个人都需要每周做两到三次，甚至六周内每天做一次，无论如何。
The major benefit is when you're going to take it early on because it's going to allow your body to increase blood flow to the injured area, and the less blood flow it has, for example, cartilage, ligaments have horrible blood flow, especially as people age.
主要的好处是你要尽早服用它，因为它会让你的身体增加流向受伤部位的血流量，而血流量越少，例如软骨、韧带的血流量就很糟糕，尤其是随着人年龄的增长。
It's going to make a significant difference.
这将会产生重大影响。
So I would wager that that Russian gymnast, that Achilles healed in one month and completely from a full rupture, was likely taking BPC-157 or something very similar.
所以我敢打赌，那位俄罗斯体操运动员，跟腱在一个月内就痊愈了，并且完全从完全断裂中恢复过来，他很可能正在服用 BPC-157 或非常类似的药物。
Dr. Kyle Gillett:
凯尔·吉列博士：
Yeah, I'm willing to wager on that as well.
是的，我也愿意打赌。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Kyle Gillett:
凯尔·吉列博士：
A remarkable recovery.
康复效果显着。
And so because it is prescription, there are non-prescription forms.
因为它是处方药，所以也有非处方药。
My understanding of the non-prescription forms and the danger of going after non-prescription forms is that oftentimes they will contain what they claim they contain, BPC-157 in this case, but they are not adequately cleaning out the LPS, the lipopolysaccharide, which can cause inflammation.
我对非处方形式以及追求非处方形式的危险的理解是，它们通常会含有他们声称含有的东西，在这种情况下是 BPC-157，但它们没有充分清除可引起炎症的 LPS（脂多糖）。
In fact, in the laboratory, we use LPS to deliberately induce fever and inflammation to study-
事实上，在实验室里，我们用LPS故意诱发发烧和炎症来研究——
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Kyle Gillett:
凯尔·吉列博士：
...
...
systemic inflammation.
全身炎症。
So this is a warning to people.
所以这是对人们的警告。
If you're interested in peptides, you absolutely need to work with a physician, in my opinion.
我认为，如果您对肽感兴趣，您绝对需要与医生合作。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Kyle Gillett:
凯尔·吉列博士：
Get it from a really good compounding pharmacy that cleans out the LPS.
从一家非常好的复方药房购买，可以清除脂多糖。
Andrew Huberman:
安德鲁·休伯曼：
Yep.
是的。
Dr. Kyle Gillett:
凯尔·吉列博士：
Because if you're buying it through a source that a lot of people, I don't want to name sources, but there are these common sources on the internet that everyone knows about.
因为如果你是通过很多人的来源购买的，我不想透露来源，但互联网上有这些人人都知道的常见来源。
They're buying these sources.
他们正在购买这些资源。
They'll ship it to anyone, essentially.
本质上，他们会把它发送给任何人。
But then the LPS is really causing inflammation, and many people experience a kind of mild fever or tingling from that when they inject it, and they're like, "Oh, I can feel it working." That's probably LPS action, which-
但 LPS 确实会引起炎症，许多人在注射它时会感到轻微发烧或刺痛，他们会说，“哦，我能感觉到它起作用了。”这可能是 LPS 的作用，其中——
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Kyle Gillett:
凯尔·吉列博士：
...
...
is not good for the brain.
对大脑不好。
I don't know about on other peripheral tissues.
我不知道其他外周组织的情况。
I haven't heard of people dropping dead from this stuff yet, but I certainly wouldn't want to be ingesting any LPS unnecessarily.
我还没有听说过有人死于这种东西，但我当然不想摄入任何不必要的 LPS。
You mentioned melanotan.
你提到了黑素。
There are several kinds of melanotan.
黑素有多种。
I first learned about melanotan From reading about peptides and discovering that people were injecting melanotan to get tan-
我第一次了解 melanotan 是通过阅读有关肽的内容并发现人们注射 melanotan 来晒黑——
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Kyle Gillett:
凯尔·吉列博士：
...
...
because it's in the melanin synthesis pathway.
因为它位于黑色素合成途径中。
Are there any clinical usage of melanotan?
Melanotan 有临床用途吗？
Andrew Huberman:
安德鲁·休伯曼：
There's actually three FDA-approved indications, believe it or not.
不管你信不信，实际上 FDA 批准了三种适应症。
Not many people know about this, but there's three well-accepted indications.
没有多少人知道这一点，但有三个公认的迹象。
One of them is the hypoactive sexual disorder, and more in women.
其中之一是性功能减退症，且多见于女性。
That's for bremelanotide, which is also-
那是布雷默诺肽，它也是-
Dr. Kyle Gillett:
凯尔·吉列博士：
So those are women that have essentially no libido whatsoever.
所以这些女性基本上没有任何性欲。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Kyle Gillett:
凯尔·吉列博士：
But other hormones are in check.
但其他激素受到控制。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Classically, it's before menopause, so those hormonal issues are not contributing.
一般来说，这是在更年期之前，所以这些荷尔蒙问题不会造成影响。
And when you give them this peptide, it's also known as PT-141, it helps significantly.
当你给他们这种肽（也称为 PT-141）时，它会有很大帮助。
A lot of times you use it in a nasal spray.
很多时候您将其用于鼻喷雾剂。
It goes straight into the central nervous system and acts centrally.
它直接进入中枢神经系统并集中发挥作用。
You can also inject it, and you can also take it via troche.
也可以注射，也可以含片服用。
Dr. Kyle Gillett:
凯尔·吉列博士：
Men and women take it?
男人女人都吃吗？
Andrew Huberman:
安德鲁·休伯曼：
Correct.
正确。
It's approved for women, but it can also help men.
它被批准用于女性，但它也可以帮助男性。
And it's relatively safe.
而且相对安全。
The only relative contraindication that I tell people, and a lot of people say, "Oh, there's no side effects that I know of," but if you have a family history of melanoma or potentially have a melanoma and don't know about it, that's why I'm a big advocate of dermoscopy as well and regular skin checks, then theoretically it's going to increase that alpha melanocyte-stimulating hormone, and it can grow that.
我告诉人们的唯一相对禁忌症，很多人说，“哦，据我所知没有副作用”，但如果你有黑色素瘤家族史或可能患有黑色素瘤但不知道，这就是为什么我大力提倡皮肤镜检查和定期皮肤检查，那么理论上它会增加α-黑色素细胞刺激激素，并且可以增加它。
So that's definitely not a good thing.
所以这绝对不是什么好事。
So be very careful about long-term administration of it.
因此，长期服用时要非常小心。
It's also approved for lipodystrophy, which is the same exact thing as tesamorelin, which I believe is also known as Evista or Egrifta.
它还被批准用于治疗脂肪营养不良，这与 Tesamorelin 完全相同，我相信 Tesamorelin 也被称为 Evista 或 Egrifta。
And then it's also approved for the rare genetic condition where your receptors or your melanocytes don't proliferate as well, so you usually have hypopigmentation.
此外，它还被批准用于治疗罕见的遗传性疾病，即您的受体或黑素细胞也不能增殖，因此您通常会出现色素沉着不足。
It's not true albinism, but it's associated with morbid obesity and very poor outcomes from that in childhood.
这不是真正的白化病，但它与病态肥胖和儿童时期的不良后果有关。
So it's used in kids, actually.
所以实际上它是用在孩子身上的。
Dr. Kyle Gillett:
凯尔·吉列博士：
Interesting.
有趣。
I want to talk about the sixth pillar, spirit.
我想谈谈第六个支柱，精神。
How do you conceptualize the spiritual aspect, and how do you talk to patients about this, given that people walking into your clinic presumably have a bunch of different religious and areligious backgrounds?
考虑到走进你诊所的人可能有很多不同的宗教和宗教背景，你如何概念化精神方面，以及如何与患者谈论这一点？
I'm sure some are atheists, some are probably strong believers.
我确信有些人是无神论者，有些人可能是坚定的信徒。
How do you deal with that, and how should people think about this?
您如何处理这个问题？人们应该如何看待这个问题？
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
It is surprisingly well-received.
出乎意料的是，它很受欢迎。
You wouldn't think at first glance that a patient really wants to talk about their spiritual health with their doctor.
乍一看，您不会认为患者真的想与医生谈论他们的精神健康。
But the way I think about it, and the way that it really is, is it's like a Venn diagram, and you have a body and a mind and a soul, and you can't have one healthy without the other healthy.
但我的思考方式，以及它的真实情况，就像维恩图一样，你有一个身体、一个思想和一个灵魂，如果一个人健康，另一个人也健康，你就不可能拥有一个健康的人。
Even if your mental health is phenomenal and even if your physical health is phenomenal, the mental aspect of spirituality, if that piece is not there, then that's going to affect your body physiologically as well.
即使你的心理健康状况非常好，即使你的身体健康状况非常好，但灵性的心理方面，如果不存在那部分，那么它也会在生理上影响你的身体。
And regardless if someone's an atheist or regardless of what someone believes as far as religion or the origin of the species, they can know that their spirituality is going to have a profound effect on their mental and physical health as well.
无论某人是否是无神论者，或者无论某人相信什么宗教或物种起源，他们都可以知道他们的灵性也会对他们的身心健康产生深远的影响。
People like to compartmentalize it, so they like to talk to their doctor only about the physical health because it's comfortable to do that.
人们喜欢将其分开，因此他们喜欢只与医生谈论身体健康问题，因为这样做很舒服。
They only talk to their pastor or imam or a Reiki healer for their spiritual health, and they just talk to their therapist or psychiatrist about their mental health.
他们只与他们的牧师或伊玛目或灵气治疗师谈论他们的精神健康，他们只与他们的治疗师或精神科医生谈论他们的心理健康。
But you need to bring all three of those things together.
但你需要将所有这三件事结合在一起。
It's well known that interdisciplinary clinics lead to improved patient outcomes, and that's just disciplines within medicine.
众所周知，跨学科诊所可以改善患者的治疗效果，而这只是医学领域的学科。
So that's just doctors that are specializing in this or this.
所以这只是专门从事这个或这个的医生。
So this takes a step back, in the upper part of that tree, before you reach those dichotomies or the split offs.
因此，在到达那些二分法或分裂之前，这需要退后一步，在树的上部。
You have your body and your mind and your soul, so your spiritual health and your mental health and your physical health.
你有你的身体、你的思想和你的灵魂，所以你的精神健康、你的心理健康和你的身体健康。
So if you're in line in all three of those things, that builds the cornerstone for the rest of your health and the rest of your life.
因此，如果您在所有这三件事上都符合，那就为您的健康和余生奠定了基石。
So I hope that everybody does find what they truly believe in as far as their own spirituality.
所以我希望每个人都能找到自己真正信仰的东西。
But yeah, that's a personal journey.
但是，是的，这是一次个人旅程。
From a physician standpoint, and even if I'm friends with them as well from a friend standpoint, I don't like to push anybody in any specific direction.
从医生的角度来看，即使从朋友的角度来看我也是他们的朋友，我也不喜欢将任何人推向任何特定的方向。
So I don't think that everybody should believe what I believe, and I don't feel like there should be any pressure for them to believe something different.
所以我不认为每个人都应该相信我所相信的东西，我也不认为他们应该有任何压力去相信不同的东西。
So I think that there can be excellent physician-patient rapport regardless of what we believe and what our backgrounds are.
所以我认为，无论我们的信仰是什么、背景是什么，医患关系都可以很好。
Dr. Kyle Gillett:
凯尔·吉列博士：
I have one final question.
我还有最后一个问题。
Is caffeine having an effect one way or the other on testosterone, estrogen, or other hormones that is positive, negative, or neutral?
咖啡因对睾酮、雌激素或其他正性、负性或中性激素是否有某种影响？
Andrew Huberman:
安德鲁·休伯曼：
Only if it affects your sleep.
仅当它影响您的睡眠时。
So it works on adenosine, and it can actually slightly improve allergies as well, but negligible effect otherwise.
所以它对腺苷起作用，实际上也可以稍微改善过敏，但其他方面的效果可以忽略不计。
Dr. Kyle Gillett:
凯尔·吉列博士：
Kyle, Dr. Gillette, I should say, thanks so much for your time.
凯尔，吉列博士，我应该说，非常感谢您抽出时间。
I really appreciate it.
我真的很感激。
I know the listeners will, too.
我知道听众也会的。
Andrew Huberman:
安德鲁·休伯曼：
Thank you.
谢谢你。
My pleasure.
我的荣幸。
Speaker 3:
演讲者3：
"I want to date with rules," Carty says.
“我想按规则约会，”卡蒂说。
"Rules?" Roka asks.
“规则？”罗卡问道。
This is the love story of real Hinge couple, Carty and Roka, written and read by me, Nicola Dinan.
这是真实的 Hinge 夫妇 Carty 和 Roka 的爱情故事，由我 Nicola Dinan 撰写和阅读。
Listen to the free audiobook now.
立即收听免费有声读物。