Essentials: How Your Brain Works & Changes

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。

For today's podcast, we're going to talk about the parts list of the nervous system.

在今天的播客中，我们将讨论神经系统的零件清单。

Now, that might sound boring, but these are the bits and pieces that together make up everything about your experience of life.

现在，这可能听起来很无聊，但这些点点滴滴共同构成了你生活经历的一切。

From what you think about to what you feel, what you imagine, and what you accomplish from the day you're born until the day you die.

从你出生的那一天到你死去的那一天，从你的所想、所感、所想、所成就。

By the end of this podcast, I promise you're going to understand a lot more about how you work and how to apply that knowledge.

在本播客结束时，我保证您将更多地了解您的工作方式以及如何应用这些知识。

So let's talk about the nervous system.

那么我们来谈谈神经系统。

The reason I say your nervous system and not your brain is because your brain is actually just one piece of this larger, more important thing, frankly, that we call the nervous system.

我之所以说你的神经系统而不是你的大脑，是因为你的大脑实际上只是这个更大、更重要的东西（坦率地说，我们称之为神经系统）的一部分。

The nervous system includes your brain and your spinal cord, but also all the connections between your brain and your spinal cord and the organs of your body.

神经系统包括您的大脑和脊髓，还包括您的大脑和脊髓以及身体器官之间的所有连接。

It also includes, very importantly, all the connections between your organs back to your spinal cord and brain.

非常重要的是，它还包括器官与脊髓和大脑之间的所有连接。

So the way to think about how you function at every level, from the moment you're born until the day you die, everything you think, and remember, and feel, and imagine is that your nervous system is this continuous loop of communication between the brain, spinal cord, and body, and body, spinal cord, and brain.

因此，思考你在各个层面上如何运作的方法，从你出生的那一刻到你死亡的那一天，你所思考、记住、感觉和想象的一切，就是你的神经系统是大脑、脊髓和身体之间以及身体、脊髓和大脑之间不断沟通的循环。

In fact, we really can't even separate them.

事实上，我们真的无法将它们分开。

It's one continuous loop.

这是一个连续的循环。

The way to think about how the nervous system works is that our experiences, our memories, everything is sort of like the keys on a piano being played in a particular order.

思考神经系统如何运作的方式是，我们的经历、我们的记忆，一切都有点像钢琴上的琴键以特定的顺序弹奏。

If I play the keys on a piano in a particular order and with a particular intensity, that's a given song.

如果我以特定的顺序和特定的强度弹奏钢琴上的琴键，那就是一首给定的歌曲。

We could make that analogous to a given experience.

我们可以将其与给定的体验进行类比。

Our brain is really a map of our experience.

我们的大脑实际上是我们经验的地图。

We come into the world, and our brain has a kind of bias towards learning particular kinds of things.

我们来到这个世界上，我们的大脑有一种偏向于学习特定类型的事物。

It's ready to receive information and learn that information, but the brain is really a map of experience.

它已经准备好接收信息并学习该信息，但大脑实际上是一张经验地图。

So let's talk about what experience really is.

那么我们来谈谈什么是真正的体验。

What does it mean for your brain to work?

你的大脑工作意味着什么？

Well, I think it's fair to say that the nervous system really does five things, maybe six.

嗯，我认为可以公平地说，神经系统确实做了五件事，也许是六件事。

The first one is sensation.

第一个是感觉。

Sensation is a non-negotiable element of your nervous system.

感觉是神经系统中不可忽视的元素。

You have neurons in your eye that perceive certain colors of light and certain directions of movement.

你的眼睛里有神经元，可以感知某些颜色的光和某些运动方向。

You have neurons in your skin that perceive particular kinds of touch, like light touch, or firm touch, or painful touch.

皮肤中的神经元可以感知特定类型的触摸，例如轻触摸、牢固触摸或疼痛触摸。

You have neurons in your ears that perceive certain sounds.

你的耳朵里有神经元，可以感知某些声音。

Your entire experience of life is sort of filtered by these, what we call, sensory receptors, if you want to know what the name is.

如果你想知道这个名字是什么的话，你的整个生活经历都会被我们所说的感觉受体过滤。

Perception is our ability to take what we're sensing and focus on it and make sense of it, to explore it, to remember it.

感知是我们接受我们所感知的事物并专注于它并理解它、探索它、记住它的能力。

So really, perceptions are just whichever sensations we happen to be paying attention to at any moment.

事实上，感知就是我们在任何时刻碰巧注意到的任何感觉。

Perception is under the control of your attention.

感知是在你的注意力的控制之下的。

And the way to think about attention is it's like a spotlight.

思考注意力的方式就像是聚光灯。

Except it's not one spotlight, you actually have two attentional spotlights.

除了它不是一个聚光灯外，你实际上有两个注意力聚光灯。

Anyone that tells you you can't multitask, tell them they're wrong, and if they disagree with you, tell them to contact me.

任何告诉你不能同时处理多项任务的人，告诉他们他们错了，如果他们不同意你的观点，请告诉他们联系我。

Because in old world primates, of which humans are, we are able to do what's called covert attention.

因为在旧世界的灵长类动物中，比如人类，我们能够进行所谓的“隐蔽注意力”。

We can place a spotlight of attention on something, for instance, something we're reading or looking at, or someone that we're listening to, and we can place a second spotlight of attention on something we're eating and how it tastes, or our child running around in the room, or my dog.

我们可以将注意力放在某件事上，例如，我们正在阅读或正在看的东西，或者我们正在听的人，我们可以将第二个注意力放在我们正在吃的东西及其味道上，或者我们的孩子在房间里跑来跑去，或者我的狗上。

You can split your attention into two locations, but of course, you can also bring your attention, that is your perception, to one particular location.

你可以将你的注意力分散到两个位置，但当然，你也可以将你的注意力，即你的感知，带到一个特定的位置。

You can dilate your attention, kind of making a spotlight more diffuse, or you can make it more concentrated.

你可以扩大你的注意力，让聚光灯更加分散，或者你可以让它更加集中。

This is very important to understand if you're going to think about tools to improve your nervous system.

如果您打算考虑改善神经系统的工具，了解这一点非常重要。

Attention is something that is absolutely under your control.

注意力是完全由你控制的东西。

The nervous system can be reflexive in its action or it can be deliberate.

神经系统的行为可以是反射性的，也可以是有意的。

Deliberate thoughts are top-down.

深思熟虑的想法是自上而下的。

They require some effort and some focus, but that's the point.

它们需要一些努力和一些专注，但这就是重点。

You can decide to focus your behavior in any way you want, but it will always feel like it requires some effort and some strain.

你可以决定以任何你想要的方式集中你的行为，但总是感觉这需要一些努力和一些压力。

Whereas when you're in reflexive mode, just walking and talking and eating and doing your thing, it's going to feel very easy.

而当你处于反射模式时，只是走路、说话、吃饭、做你的事情，就会感觉很容易。

And that's because your nervous system basically wired up to be able to do most things easily without much metabolic demand, without consuming much energy.

那是因为你的神经系统基本上能够轻松完成大多数事情，无需太多代谢需求，也无需消耗太多能量。

But the moment you try and do something very specific, you're going to feel a sort of mental friction.

但当你尝试做一些非常具体的事情时，你就会感受到一种精神上的摩擦。

It's going to be challenging.

这将是具有挑战性的。

So we've got sensations, perceptions, and then we've got things that we call feelings/emotions.

所以我们有感觉、知觉，然后我们有我们称之为感觉/情绪的东西。

And these get a little complicated because almost all of us, I would hope all of us, are familiar with things like happiness and sadness, or boredom or frustration.

这些变得有点复杂，因为我希望我们所有人几乎所有人都熟悉幸福和悲伤、无聊或沮丧等事物。

Certainly emotions and feelings are the product of the nervous system.

当然，情绪和感觉是神经系统的产物。

They involve the activity of neurons.

它们涉及神经元的活动。

But as I mentioned earlier, neurons are electrically active, but they also release chemicals.

但正如我之前提到的，神经元具有电活性，但它们也会释放化学物质。

And there's a certain category of chemicals that has a very profound influence on our emotional states.

有一类化学物质对我们的情绪状态有着非常深远的影响。

They're called neuromodulators.

它们被称为神经调节剂。

And those neuromodulators have names that probably you've heard of before, things like dopamine, and serotonin, and acetylcholine, epinephrine.

这些神经调节剂的名字你可能以前听说过，比如多巴胺、血清素、乙酰胆碱、肾上腺素。

Neuromodulators are really interesting because they bias which neurons are likely to be active and which ones are likely to be inactive.

神经调节剂非常有趣，因为它们会偏向哪些神经元可能活跃，哪些神经元可能不活跃。

A simple way to think about neuromodulators is they are sort of like playlists that you would have on any kind of device, where you're going to play particular categories of music.

思考神经调节器的一个简单方法是，它们有点像任何类型设备上的播放列表，您可以在其中播放特定类别的音乐。

So, for instance, dopamine, which is often discussed as the molecule of reward or joy, is involved in reward and it does tend to create a sort of upbeat mood when released in appropriate amounts in the brain.

例如，多巴胺经常被讨论为奖励或快乐的分子，它与奖励有关，并且当在大脑中释放适量时，它确实往往会产生一种乐观的情绪。

But the reason it does that is because it makes certain neurons and neural circuits, as we call them, more active and others less active.

但它这样做的原因是因为它使某些神经元和神经回路（我们称之为）更加活跃，而其他神经元和神经回路则不那么活跃。

OK, so, serotonin, for instance, is a molecule that when released tends to make us feel really good with what we have, our sort of internal landscape and the resources that we have.

好的，例如，血清素是一种分子，当它被释放时，往往会让我们对我们拥有的东西、我们的内部景观和我们拥有的资源感觉非常好。

Whereas dopamine, more than being a molecule of reward, is really more a molecule of motivation toward things that are outside us and that we want to pursue.

而多巴胺不仅仅是一种奖励分子，实际上更是一种对我们之外的事物和我们想要追求的事物的动机分子。

And we can look at healthy conditions or situations, like being in pursuit of a goal where every time we accomplish something en route to that goal, a little bit of dopamine is released and we feel more motivation, that happens.

我们可以看看健康的条件或情况，比如在追求一个目标时，每当我们在实现目标的过程中完成某件事时，就会释放一点多巴胺，我们会感到更有动力，这种情况就会发生。

We can also look at the extreme example of something like mania, where somebody is so relentlessly in pursuit of external things, like money and relationships, that they're sort of in this delusional state of thinking that they have the resources that they need in order to pursue all these things, when in fact they don't.

我们还可以看看狂热症这样的极端例子，有人如此不懈地追求外部事物，比如金钱和人际关系，以至于他们处于一种妄想状态，认为他们拥有追求所有这些东西所需的资源，而事实上他们没有。

I want to emphasize also that emotions are something that we generally feel are not under our control.

我还想强调的是，情绪是我们通常感觉不受我们控制的东西。

We feel like they kind of geyser up within us and they just kind of happen to us.

我们感觉它们就像间歇泉在我们体内涌动，它们就发生在我们身上。

And that's because they are somewhat reflexive.

那是因为它们有些条件反射。

We don't really set out with a deliberate thought to be happy or a deliberate thought to be sad.

我们并不是真的刻意地想快乐或刻意地悲伤。

We tend to experience them in a passive, reflexive way.

我们倾向于以被动、反射的方式体验它们。

And that brings us to the next thing, which are thoughts.

这把我们带到了下一件事，那就是思想。

Thoughts are really interesting because in many ways they're like perceptions, except that they draw on not just what's happening in the present, but also things we remember from the past and things that we anticipate about the future.

想法确实很有趣，因为在很多方面它们就像感知一样，只不过它们不仅借鉴了当前发生的事情，还借鉴了我们对过去的记忆和对未来的预期。

The other thing about thoughts that's really interesting is that thoughts can be both reflexive, they can just be occurring all the time, sort of like pop-up windows on a poorly filtered web browser, or they can be deliberate.

关于思想的另一件非常有趣的事情是，思想可以是反射性的，它们可以一直发生，有点像过滤不良的网络浏览器上的弹出窗口，或者它们可以是故意的。

We can decide to have a thought.

我们可以决定想一想。

And a lot of people don't understand, or at least appreciate, that the thought patterns and the neural circuits that underlie thoughts can actually be controlled in this deliberate way.

许多人不明白，或者至少不明白，思想模式和思想背后的神经回路实际上可以通过这种刻意的方式进行控制。

And then finally, there are actions.

最后，还有行动。

Actions, or behaviors, are perhaps the most important aspect to our nervous system because first of all, our behaviors are actually the only thing that are going to create any fossil record of our existence.

行动或行为可能是我们神经系统最重要的方面，因为首先，我们的行为实际上是唯一能够创造我们存在的化石记录的东西。

After we die, the nervous system deteriorates, our skeleton will remain.

我们死后，神经系统会恶化，我们的骨骼会留下来。

But it's in the moment of experiencing something very joyful or something very sad, it can feel so all encompassing that we actually think that it has some meaning beyond that moment.

但在经历一些非常快乐或非常悲伤的事情的那一刻，它会让人感觉如此包容，以至于我们实际上认为它具有超越那一刻的意义。

But actually for humans, and I think for all species, the sensations, the perceptions, and the thoughts and the feelings that we have in our lifespan, none of that is actually carried forward except the ones that we take and we convert into actions, such as writing, actions, such as words, actions, such as engineering new things.

但实际上，对于人类来说，我认为对于所有物种来说，我们在一生中所拥有的感觉、知觉、思想和感情，除了我们采取并转化为行动的那些之外，没有任何一个实际上得到了延续，例如写作，行动，例如言语，行动，例如设计新事物。

And so the fossil record of our species and of each one of us is really through action.

因此，我们物种和我们每个人的化石记录实际上都是通过行动来记录的。

And that, in part, is why so much of our nervous system is devoted to converting sensation, perception, feelings, and thoughts into actions.

这在一定程度上就是为什么我们的神经系统如此多地致力于将感觉、知觉、情感和思想转化为行动。

The other way to think about it is that one of the reasons that our central nervous system, our brain and spinal cord, include this stuff in our skull, but also connects so heavily to the body is because most everything that we experience, including our thoughts and feelings, was really designed to either impact our behavior or not.

另一种思考方式是，我们的中枢神经系统、大脑和脊髓将这些东西包含在我们的头骨中，但又与身体联系如此紧密，原因之一是因为我们经历的大多数事情，包括我们的思想和感受，实际上都是为了影响我们的行为而设计的。

And the fact that thoughts allow us to reach into the past and anticipate the future, and not just experience what's happening in the moment, gave rise to an incredible capacity for us to engage in behaviors that are not just for the moment.

事实上，思想让我们能够回顾过去并预测未来，而不仅仅是体验当下正在发生的事情，这一事​​实使我们具有令人难以置信的能力，能够做出不只是当下的行为。

They're based on things that we know from the past and that we would like to see in the future.

它们基于我们从过去了解到的以及我们希望在未来看到的事情。

And this aspect of our nervous system of creating movement occurs through some very simple pathways.

我们的神经系统产生运动的这一方面是通过一些非常简单的途径发生的。

The reflexive pathway basically includes areas of the brainstem we call central pattern generators.

反射通路基本上包括我们称为中枢模式发生器的脑干区域。

When you walk, provided you already know how to walk, you are basically walking because you have these central pattern generators, groups of neurons that generate right foot, left foot, right foot, left foot kind of movement.

当你走路时，只要你已经知道如何走路，你基本上就是在走路，因为你有这些中枢模式发生器，即产生右脚、左脚、右脚、左脚运动的神经元组。

However, when you decide to move in a particular deliberate way that requires a little more attention, you start to engage areas of your brain for top-down processing, where your forebrain works from the top down to control those central pattern generators so that maybe it's right foot, right foot, left foot, right foot, right foot, left foot, if maybe you're hiking along some rocks or something and you have to engage in that kind of movement.

然而，当你决定以一种需要更多注意力的特定方式移动时，你开始调动你的大脑区域进行自上而下的处理，你的前脑从上到下工作以控制那些中央模式生成器，这样也许是右脚，右脚，左脚，右脚，右脚，左脚，如果你沿着一些岩石或其他东西徒步旅行并且你必须进行这种运动。

So movement is just thoughts, can be either reflexive or deliberate.

所以运动只是思想，可以是反射性的，也可以是有意的。

And when we talk about deliberate, I want to be very specific about how your brain works in a deliberate way, because it gives rise to a very important feature of the nervous system that we're going to talk about next, which is your ability to change your nervous system.

当我们谈论刻意时，我想非常具体地说明你的大脑如何以刻意的方式工作，因为它产生了我们接下来要讨论的神经系统的一个非常重要的特征，这就是你改变神经系统的能力。

And what I'd like to center on for a second is this notion of what does it mean for the nervous system to do something deliberately?

我想集中讨论一下神经系统故意做某事意味着什么？

Well, when you do something deliberately, you pay attention, you are bringing your perception to an analysis of three things.

好吧，当你刻意做某事时，你会集中注意力，你会带着你的感知来分析三件事。

Duration, how long something is going to take or should be done.

持续时间，某件事将花费或应该完成多长时间。

Path, what you should be doing.

路径，你应该做什么。

And outcome, if you do something for a given length of time, what's going to happen.

结果，如果你在给定的时间内做某事，将会发生什么。

Now, when you're walking down the street, or you're eating, or you're just talking reflexively, you're not doing this, what I call, DPO, duration, path, outcome, type of deliberate function in your brain and nervous system.

现在，当你走在街上，或者你正在吃东西，或者你只是条件反射地说话时，你并没有这样做，我所说的，DPO，持续时间，路径，结果，你的大脑和神经系统中的有意功能的类型。

Let's give an example where perhaps somebody says something that's triggering to you, you don't like it, and you know you shouldn't respond.

让我们举一个例子，也许有人说了一些让你触发的话，你不喜欢它，并且你知道你不应该回应。

You feel like, "oh, I shouldn't respond, I shouldn't respond, I shouldn't respond."

你会觉得，“哦，我不应该回应，我不应该回应，我不应该回应。”

You are actively suppressing your behavior through top-down processing.

你正在通过自上而下的处理来积极抑制你的行为。

Your forebrain is actually preventing you from saying the thing that you know you shouldn't say, or that maybe you should wait to say, or say in a different form.

你的前脑实际上阻止你说出你知道不应该说的话，或者也许你应该等待说，或者以不同的形式说的话。

This feels like agitation and stress because you're actually suppressing a circuit.

这感觉就像焦躁和压力，因为你实际上是在抑制电路。

We actually can see examples of what happens when you're not doing this well.

我们实际上可以看到当你做得不好时会发生什么的例子。

Some of the examples come from children.

有些例子来自儿童。

If you look at young children, they don't have the forebrain circuitry to engage in this top-down processing until they reach age 22 or even 25.

如果你观察幼儿，就会发现他们直到 22 岁甚至 25 岁之前都没有前脑回路来进行这种自上而下的处理。

But in young children, you see this in a really robust way.

但在年幼的孩子身上，你会以一种非常强烈的方式看到这一点。

A kid sees a piece of candy that it wants and will just reach out and grab it, whereas an adult probably would ask if they could have a piece or wait until they were offered a piece, in most cases.

孩子看到一块他想要的糖果，就会伸手去抓，而在大多数情况下，成年人可能会问他们是否可以吃一块，或者等到有人给他们一块糖果。

People that have damage to the certain areas of the frontal lobes don't have this kind of restriction.

额叶某些区域受损的人则没有这种限制。

They'll just blurt things out.

他们只会脱口而出。

They'll just say things.

他们只会说一些事情。

Impulsivity is a lack of top-down control, a lack of top-down processing.

冲动是缺乏自上而下的控制，缺乏自上而下的处理。

So a lot of the motor system is designed to just work in a reflexive way.

因此，许多运动系统被设计为以反射性方式工作。

And then when we decide we want to learn something, or do something, or not do something, we have to engage in this top-down restriction, and it feels like agitation because it's accompanied by the release of a neuromodulator called norepinephrine, which in the body we call adrenaline, and it actually makes us feel agitated.

然后，当我们决定要学某事、做某事或不做某事时，我们必须进行这种自上而下的限制，这感觉就像焦躁不安，因为它伴随着一种称为去甲肾上腺素的神经调节剂的释放，在体内我们称之为肾上腺素，它实际上让我们感到焦躁不安。

So for those of you that are trying to learn something new, or to learn to suppress your responses, or be more deliberate and careful in your responses, that is going to feel challenging for a particular reason.

因此，对于那些试图学习新东西，或者学习抑制自己的反应，或者在反应中更加深思熟虑和谨慎的人来说，由于特定的原因，这会感到具有挑战性。

It's going to feel challenging because the chemicals in your body that are released in association with that effort are designed to make you feel kind of agitated.

这会让人感觉很有挑战性，因为你体内随着这种努力而释放的化学物质会让你感到有点焦躁。

And so this is really important to understand, because if you want to understand neuroplasticity, you want to understand how to shape your behavior, how to shape your thinking, how to change how you're able to perform in any context, the most important thing to understand is that it requires top-down processing.

所以理解这一点非常重要，因为如果你想了解神经可塑性，你想了解如何塑造你的行为，如何塑造你的思维，如何改变你在任何情况下的表现方式，最重要的是要理解它需要自上而下的处理。

It requires this feeling of agitation.

它需要这种激动的感觉。

In fact, I would say that agitation and strain is the entry point to neuroplasticity.

事实上，我想说，激动和紧张是神经可塑性的切入点。

So let's take a look at what neuroplasticity is.

那么让我们来看看什么是神经可塑性。

Neuroplasticity is the ability for these connections in the brain and body to change in response to experience.

神经可塑性是大脑和身体中的这些连接根据经验而改变的能力。

And what's so incredible about the human nervous system in particular is that we can direct our own neural changes.

人类神经系统的神奇之处在于我们可以控制自己的神经变化。

We can decide that we want to change our brain.

我们可以决定要改变我们的大脑。

In other words, our brain can change itself and our nervous system can change itself.

换句话说，我们的大脑可以自我改变，我们的神经系统也可以自我改变。

For a long time, it was thought that neuroplasticity was the unique gift of young animals and humans, that it could only occur when we're young.

长期以来，人们认为神经可塑性是年轻动物和人类的独特天赋，它只能在我们年轻时发生。

And in fact, the young brain is incredibly plastic.

事实上，年轻的大脑具有令人难以置信的可塑性。

Children can learn three languages without an accent reflexively, whereas adults, it's very challenging.

孩子们可以条件反射地学习三种没有口音的语言，而成人则非常具有挑战性。

It takes a lot more effort and strain, a lot more of that duration, path, outcome kind of thinking in order to achieve those plastic changes.

为了实现这些可塑性的改变，需要付出更多的努力和压力，需要更多的持续时间、路径和结果的思考。

We now know, however, that the adult brain can change in response to experience.

然而，我们现在知道，成年人的大脑可以根据经历而发生变化。

In order to understand that process, we really have to understand something that might at first seem totally divorced from neuroplasticity, but actually lies at the center of neuroplasticity.

为了理解这个过程，我们确实必须理解一些乍一看似乎与神经可塑性完全无关的东西，但实际上是神经可塑性的核心。

And for any of you that are interested in changing your nervous system so that something that you want can go from being very hard, or seem almost impossible and out of reach, to being very reflexive, this is especially important to pay attention to.

对于任何有兴趣改变你的神经系统的人来说，这样你想要的东西可以从非常困难，或者看起来几乎不可能和遥不可及，变成非常反射性的，这一点尤其需要注意。

Plasticity in the adult human nervous system is gated, meaning it is controlled by neuromodulators.

成年人神经系统的可塑性是门控的，这意味着它受到神经调节剂的控制。

These things that we talked about earlier, dopamine and serotonin, and one in particular called acetylcholine, are what open up plasticity.

我们之前讨论过的多巴胺和血清素，以及一种特别被称为乙酰胆碱的东西，是开启可塑性的东西。

They literally unveil plasticity and allow brief periods of time in which whatever information, whatever thing we're sensing, or perceiving, or thinking, or whatever emotions we feel, can literally be mapped in the brain such that later it will become much easier for us to experience and feel that thing.

它们确实揭示了可塑性，并允许短暂的时间段，在这段时间内，无论我们感知、感知、思考或感受到的任何情绪，都可以在大脑中映射出来，这样我们以后就可以更容易地体验和感受那些东西。

Now this has a dark side and a positive side.

现在这有阴暗的一面和积极的一面。

The dark side is it's actually very easy to get neuroplasticity as an adult through traumatic, or terrible, or challenging experiences.

黑暗的一面是，作为一个成年人，实际上很容易通过创伤性的、可怕的或具有挑战性的经历获得神经可塑性。

But the important question is to say why is that?

但重要的问题是为什么会这样？

And the reason that's the case is because when something very bad happens, there's the release of two sets of neuromodulators in the brain.

之所以会出现这种情况，是因为当发生非常糟糕的事情时，大脑中会释放两组神经调节剂。

Epinephrine, which tends to make us feel alert and agitated, which is associated with most bad circumstances, and acetylcholine, which tends to create a even more intense and focused perceptual spotlight.

肾上腺素往往会让我们感到警觉和焦躁，这与大多数糟糕的情况有关，而乙酰胆碱往往会产生更加强烈和集中的感知聚光灯。

Remember earlier we were talking about perception and how it's kind of like a spotlight.

还记得之前我们讨论过感知以及它如何有点像聚光灯。

Acetylcholine makes that light particularly bright and particularly restricted to one region of our experience.

乙酰胆碱使这种光特别明亮，并且特别局限于我们经验的一个区域。

And it does that by making certain neurons in our brain and body active much more than all the rest.

它通过使我们大脑和身体中的某些神经元比其他神经元更加活跃来实现这一点。

So acetylcholine is sort of like a highlighter or marker upon which neuroplasticity then comes in later and says, wait, which neurons were active in this particularly alerting phase of whatever, day or night, whenever this thing happened to happen.

因此，乙酰胆碱有点像荧光笔或标记物，随后神经可塑性就会出现，并说，等等，无论白天还是晚上，每当这件事发生时，哪些神经元在这个特别警觉的阶段是活跃的。

So the way it works is this.

所以它的工作方式是这样的。

You can think of epinephrine as creating this alertness and this kind of unbelievable level of increased attention compared to what you were experiencing before.

您可以认为肾上腺素会产生这种警觉性，并且与您之前所经历的相比，这种令人难以置信的注意力增加程度。

And you can think of acetylcholine as being the molecule that highlights whatever it happens during that period of heightened alertness.

您可以将乙酰胆碱视为一种分子，可以突出显示在高度警觉期间发生的任何事情。

So just to be clear, it's epinephrine creates the alertness that's coming from a subset of neurons in the brainstem, if you're interested, and acetylcholine coming from an area of the forebrain is tagging or marking the neurons that are particularly active during this heightened level of alertness.

需要明确的是，如果你感兴趣的话，肾上腺素会产生来自脑干神经元子集的警觉性，而来自前脑某个区域的乙酰胆碱会标记或标记在这种高度警觉性期间特别活跃的神经元。

Now, that marks the cells, the neurons, and the synapses for strengthening, for becoming more likely to be active in the future, even without us thinking about it.

现在，这标志着细胞、神经元和突触的强化，在未来变得更有可能活跃，即使我们没有想到这一点。

OK?

好的？

So, in bad circumstances, this all happens without us having to do much.

因此，在恶劣的情况下，这一切都会发生，而我们无需做太多事情。

When we want something to happen, however, we want to learn a new language, we want to learn a new skill, we want to become more motivated, what do we know for certain?

然而，当我们想要某件事发生时，我们想要学习一门新语言，我们想要学习一项新技能，我们想要变得更有动力，我们确定知道什么？

We know that process of getting neuroplasticity so that we have more focus, more motivation, absolutely requires the release of epinephrine.

我们知道，获得神经可塑性以便我们更加专注、更有动力的过程绝对需要肾上腺素的释放。

We have to have alertness in order to have focus, and we have to have focus in order to direct those plastic changes to particular parts of our nervous system.

我们必须保持警觉才能集中注意力，并且我们必须集中注意力才能将这些可塑性变化引导到我们神经系统的特定部分。

Now, this has immense implications in thinking about the various tools, whether or not those are chemical tools, or machine tools, or just self-induced regimens of how long or how intensely you're going to focus in order to get neuroplasticity.

现在，这对于思考各种工具具有巨大的影响，无论这些工具是化学工具，还是机械工具，或者只是自我诱导的养生法，即你要集中注意力多长时间或多强烈才能获得神经可塑性。

But there's another side to it.

但它还有另一面。

The dirty secret of neuroplasticity is that no neuroplasticity occurs during the thing you're trying to learn, during the terrible event, during the great event, during the thing that you're really trying to shape and learn, nothing is actually changing between the neurons that is going to last.

神经可塑性的肮脏秘密是，在你试图学习的事情期间，在可怕的事件期间，在伟大的事件期间，在你真正试图塑造和学习的事情期间，没有神经可塑性发生，在将持续的神经元之间实际上没有任何变化。

All the neuroplasticity, the strengthening of the synapses, the addition in some cases of new nerve cells, or at least connections between nerve cells, all of that occurs at a very different phase of life, which is when we are in sleep and non-sleep deep rest.

所有的神经可塑性、突触的强化、在某些情况下新神经细胞的添加，或者至少是神经细胞之间的连接，所有这些都发生在生命的一个非常不同的阶段，即当我们处于睡眠和非睡眠深度休息时。

And so neuroplasticity, which is the kind of Holy Grail of human experience, of this is the new year and everyone's thinking New Year's resolutions.

因此，神经可塑性是人类体验的圣杯，也是新的一年和每个人的新年决心。

And right now, perhaps everything's organized and people are highly motivated.

现在，也许一切都井井有条，人们的积极性也很高。

But what happens in March, or April, or May?

但三月、四月或五月会发生什么？

Well, that all depends on how much attention and focus one can continually bring to whatever it is they're trying to learn, so much so that agitation and a feeling of strain are actually required for this process of neuroplasticity to get triggered.

好吧，这一切都取决于一个人能够持续地对他们想要学习的东西投入多少注意力和专注力，以至于触发这一神经可塑性过程实际上需要激动和紧张感。

But the actual rewiring occurs during periods of sleep and non-sleep deep rest.

但实际的重新布线发生在睡眠和非睡眠深度休息期间。

There's a study published last year that's particularly relevant here that I want to share.

去年发表的一项研究与这里特别相关，我想与大家分享。

It was not done by my laboratory.

这不是我的实验室完成的。

That showed that 20 minutes of deep rest, this is not deep sleep, but essentially doing something very hard and very intense and then taking 20 minutes afterward, immediately afterwards, to deliberately turn off the deliberate, focused thinking and engagement actually accelerated neuroplasticity.

这表明，20 分钟的深度休息，这不是深度睡眠，而是本质上做一些非常艰苦、非常激烈的事情，然后立即花 20 分钟刻意关闭刻意的、集中的思考和参与，实际上加速了神经可塑性。

There's another study that's just incredible, and we're going to go into this in a future episode of the podcast not too long from now, that showed that if people are learning a particular skill, it could be a language skill or a motor skill, and they hear a tone just playing in the background, the tone is playing periodically in the background, like just a bell.

还有一项令人难以置信的研究，我们将在不久后的播客节目中讨论这个问题，该研究表明，如果人们正在学习一项特定技能，它可能是一项语言技能或一项运动技能，他们会听到背景中播放的音调，该音调在背景中定期播放，就像铃声一样。

In deep sleep, if that bell is played, learning is much faster for the thing that they were learning while they were awake.

在深度睡眠中，如果铃声响起，他们在清醒时学习的东西就会更快。

It somehow cues the nervous system in sleep, doesn't even have to be in dreaming, that something that happened in the waking phase was especially important.

它以某种方式暗示睡眠中的神经系统，甚至不必在梦中，在清醒阶段发生的事情尤其重要。

So much so that that bell is sort of a Pavlovian cue, it's sort of a reminder to the sleeping brain, oh, you need to remember what it is that you were learning at that particular time of day.

以至于那个铃声有点像巴甫洛夫暗示，它是对睡眠大脑的提醒，哦，你需要记住你在一天中的那个特定时间正在学习什么。

And the learning rates and the rates of retention, meaning how much people can remember from the thing they learned, are significantly higher under those conditions.

在这些条件下，学习率和保留率（意味着人们能从所学到的东西中记住多少）要显着更高。

So I'm going to talk about how to apply all this knowledge in a little bit more in this podcast episode, but also in future episodes.

因此，我将在本播客节目以及未来的节目中更多地讨论如何应用所有这些知识。

But it really speaks to the really key importance of sleep and focus, these two opposite ends of our attentional state.

但这确实说明了睡眠和注意力的真正关键重要性，这两个是我们注意力状态的相反两端。

When we're in sleep, these DPOs, duration, path, and outcome analysis, are impossible.

当我们处于睡眠状态时，这些 DPO、持续时间、路径和结果分析是不可能的。

We just can't do that.

我们就是不能这么做。

We are only in relation to what's happening inside of us.

我们只与我们内心发生的事情有关。

So sleep is key.

所以睡眠是关键。

Also key are periods of non-sleep deep rest where we're turning off our analysis of duration, path, and outcome, in particular, for the thing that we were just trying to learn, and we're in this kind of liminal state where our attention is kind of drifting all over.

同样关键的是非睡眠深度休息的时期，我们会关闭对持续时间、路径和结果的分析，特别是对于我们只是想学习的东西，我们处于这种阈限状态，我们的注意力有点飘忽不定。

It turns out that's very important for the consolidation, for the changes between the nerve cells, that will allow what we were trying to learn to go from being deliberate, and hard, and stressful, and a strain to easy and reflexive.

事实证明，这对于巩固，对于神经细胞之间的变化非常重要，这将使我们试图学习的东西从刻意的、困难的、有压力的、紧张的变成轻松的和条件反射的。

This also points to how different people, including many modern clinicians, are thinking about how to prevent bad circumstances, traumas, from routing their way into our nervous system permanently.

这也表明不同的人，包括许多现代临床医生，正在思考如何防止恶劣的环境和创伤永久地进入我们的神经系统。

It says that you might want to interfere with certain aspects of brain states that are away from the bad thing that happened, the brain states that happened the next day, or the next month, or the next year.

它说你可能想要干扰大脑状态的某些方面，这些方面远离发生的坏事，第二天、下个月或明年发生的大脑状态。

And also, I want you to be aware.

而且，我希望你知道。

I want to make sure that I pay attention to the fact that for many of you, you're thinking about neuroplasticity, not just in changing your nervous system to add something new, but to also get rid of things that you don't like, that you want to forget bad experiences, or at least remove the emotional contingency of a bad relationship, or a bad relationship to some thing, or some person, or some event.

我想确保我注意到这样一个事实，对于你们中的许多人来说，你们正在考虑神经可塑性，不仅仅是改变你的神经系统以添加新的东西，而且还要摆脱你不喜欢的东西，你想要忘记不好的经历，或者至少消除不良关系的情感偶然性，或者与某事、某人或某件事的不良关系。

Learning to fear certain things less, to eliminate a phobia, to erase a trauma.

学会减少对某些事物的恐惧，消除恐惧症，消除创伤。

The memories themselves don't get erased.

记忆本身不会被删除。

I'm sorry to say that the memories don't themselves get erased, but the emotional load of memories can be reduced.

我很遗憾地说，记忆本身不会被删除，但记忆的情感负担可以减轻。

And there are a number of different ways that that can happen.

实现这一目标的方式有很多种。

But they all require this thing that we're calling neuroplasticity.

但它们都需要我们称之为神经可塑性的东西。

We're going to have a large number of discussions about neuroplasticity in depth.

我们将对神经可塑性进行大量深入的讨论。

But the most important thing to understand is that it is indeed a two phase process.

但最重要的是要理解，这确实是一个两个阶段的过程。

What governs the transition between alert and focused, and these deep rest and deep sleep states is a system in our brain and body, a certain aspect of the nervous system, called the autonomic nervous system.

控制警觉和专注之间的过渡，以及这些深度休息和深度睡眠状态的是我们大脑和身体中的一个系统，即神经系统的某个方面，称为自主神经系统。

And it is immensely important to understand how this autonomic nervous system works.

了解这种自主神经系统的工作原理非常重要。

It has names like the sympathetic nervous system and parasympathetic nervous system, which frankly, are complicated names because they're a little bit misleading.

它有诸如交感神经系统和副交感神经系统之类的名称，坦率地说，这些名称都很复杂，因为它们有点误导。

Sympathetic is the one that's associated with more alertness.

富有同情心与更加警觉性相关。

Parasympathetic is the one that's associated with more calmness.

副交感神经是一种与更加平静相关的神经。

And it gets really misleading because the sympathetic nervous system sounds like sympathy, and then people think it's related to calm.

这确实具有误导性，因为交感神经系统听起来像是同情，然后人们认为它与平静有关。

I'm going to call it the alertness system and the calmness system because even though sympathetic and parasympathetics are sometimes used, people really get confused.

我将其称为警觉系统和冷静系统，因为尽管有时会使用交感神经和副交感神经，但人们确实会感到困惑。

So, the way to think about the autonomic nervous system and the reason it's important for every aspect of your life, but in particular for neuroplasticity and engaging in these focused states and then these defocused states, is that it works sort of like a seesaw.

因此，思考自主神经系统的方式以及它对你生活的各个方面都很重要的原因，特别是对于神经可塑性以及参与这些专注状态和散焦状态来说，它的工作原理有点像跷跷板。

Every 24 hours, we're all familiar with the fact that when we wake up in the morning, we might be a little bit groggy, but then generally we're more alert.

每 24 小时，我们都熟悉这样一个事实：早上醒来时，我们可能会有点昏昏沉沉，但通常我们会更加警觉。

And then as evening comes around, we tend to become a little more relaxed and sleepy, and eventually at some point at night, we go to sleep.

然后随着晚上的到来，我们往往会变得更加放松和困倦，最终在晚上的某个时刻，我们进入睡眠状态。

So we go from alert to deeply calm.

所以我们从警觉到深度平静。

And as we do that, we go from an ability to engage in these very focused duration, path, outcome types of analyzes to states in sleep that are completely divorced from duration, path, and outcome in which everything is completely random and untethered in terms of our sensations, perceptions, and feelings, and so forth.

当我们这样做时，我们从能够参与这些非常集中的持续时间、路径、结果类型的分析的能力，转变为完全脱离持续时间、路径和结果的睡眠状态，在这种状态下，一切都是完全随机的，在我们的感觉、知觉和感受等方面不受束缚。

So every 24 hours, we have a phase of our day that is optimal for thinking, and focusing, and learning, and neuroplasticity, and doing all sorts of things.

因此，每 24 小时，我们一天中就会有一个最适合思考、集中注意力、学习、神经可塑性和做各种事情的阶段。

We have energy as well.

我们也有能量。

And at another phase of our day, we're tired and we have no ability to focus.

而在一天中的另一个阶段，我们会感到疲倦并且无法集中注意力。

We have no ability to engage in duration, path, outcome types of analyzes.

我们没有能力进行持续时间、路径、结果类型的分析。

And it's interesting that both phases are important for shaping our nervous system in the ways that we want.

有趣的是，这两个阶段对于以我们想要的方式塑造我们的神经系统都很重要。

So if we want to engage neuroplasticity and we want to get the most out of our nervous system, we each have to master both the transition between wakefulness and sleep and the transition between sleep and wakefulness.

因此，如果我们想要发挥神经可塑性，并且想要充分利用我们的神经系统，我们每个人都必须掌握清醒和睡眠之间的过渡以及睡眠和清醒之间的过渡。

Now, so much has been made of the importance of sleep, and it is critically important for wound healing, for learning, as I just mentioned, for consolidating learning, for all aspects of our immune system.

现在，人们已经对睡眠的重要性做了很多阐述，它对于伤口愈合、学习（正如我刚才提到的那样）、巩固学习、免疫系统的各个方面都至关重要。

It is the one period of time in which we're not doing these duration, path, and outcome types of analyzes.

这是我们不进行这些持续时间、路径和结果类型分析的一段时间。

And it is critically important to all aspects of our health, including our longevity.

它对我们健康的各个方面都至关重要，包括我们的长寿。

Much less has been made, however, of how to get better at sleeping, how to get better at the process that involves falling asleep, staying asleep, and accessing these states of mind and body that involve total paralysis.

然而，关于如何改善睡眠、如何改善入睡、保持睡眠以及进入完全瘫痪的身心状态的问题却少之又少。

Most people don't know this, but you're actually paralyzed during much of your sleep so that you can't act out your dreams, presumably, but also where your brain is in a total idle state where it's not controlling anything, it's just left to free run.

大多数人不知道这一点，但实际上你在睡眠的大部分时间里都处于瘫痪状态，因此你可能无法实现你的梦想，而且你的大脑处于完全空闲的状态，它不控制任何东西，只是自由运行。

And there are certain things that we can all do in order to master that transition, in order to get better at sleeping.

为了掌握这种转变，为了更好地睡眠，我们都可以做一些事情。

And it involves much more than just how much we sleep.

它不仅仅涉及我们的睡眠时间。

We're all being told, of course, that we need to sleep more, but there's also the issue of sleep quality, accessing those deep states of non-DPO thinking.

当然，我们都被告知我们需要更多的睡眠，但还有睡眠质量的问题，需要进入非 DPO 思维的深层状态。

Accessing the right timing of sleep.

获取正确的睡眠时间。

Not a lot has been discussed publicly as far as I'm aware of when to time your sleep.

据我所知，关于何时睡觉的问题还没有太多公开讨论。

I think we all can appreciate that sleeping for half an hour throughout the day, so that you get a total of eight hours of sleep every 24-hour cycle is probably very different and not optimal compared to a solid block of eight hours of sleep.

我想我们都可以理解，全天睡半小时，这样每个 24 小时周期总共睡 8 小时，与固定的 8 小时睡眠相比，可能是非常不同的，而且不是最佳选择。

Although there are people that have tried this.

虽然有人尝试过这个。

I think it's been written about in various books.

我想很多书上都写到过这个问题。

Not many people can stick to that schedule.

没有多少人能够坚持这个时间表。

Incidentally, I think it's called the Uberman schedule.

顺便说一下，我认为这被称为“Uberman 时间表”。

Not to be confused with the Huberman schedule, because first of all, my schedule doesn't look anything like that.

不要与休伯曼日程表混淆，因为首先，我的日程表看起来一点也不像那样。

And second of all, I would never attempt such a sleeping regime.

其次，我永远不会尝试这样的睡眠习惯。

The other thing that is really important to understand is that we have not explored as a culture, the rhythms that occur in our waking states.

另一件真正需要理解的事情是，我们还没有探索作为一种文化，在我们清醒状态下发生的节奏。

So much has been focused on the value of sleep and the importance of sleep, which is great, but I don't think that most people are paying attention to what's happening in their waking states and when their brain is optimized for focus, when their brain is optimized for these DPOs, this duration, path, outcome types of engagements for learning and for changing, and when their brain is probably better suited for more reflexive thinking and behaviors.

人们对睡眠的价值和重要性的关注如此之多，这很好，但我不认为大多数人会关注他们清醒状态下发生的事情，以及他们的大脑何时针对注意力进行优化，何时他们的大脑针对这些 DPO 进行优化，学习和改变的持续时间、路径、结果类型，以及他们的大脑何时可能更适合更多的反射性思维和行为。

And it turns out that there is a vast amount of scientific data, which points to the existence of what are called ultradian rhythms.

事实证明，有大量的科学数据表明存在所谓的超电节律。

You may have heard of circadian rhythms.

您可能听说过昼夜节律。

Circadian means circa, about a day.

Circadian 的意思是大约，大约一天。

So it's 24-hour rhythms because the Earth spins once every 24 hours.

这是 24 小时的节奏，因为地球每 24 小时自转一圈。

Ultradian rhythms occur throughout the day and they require less time.

超日节律全天发生，并且需要的时间较少。

They're shorter.

它们更短。

The most important ultradian rhythm for sake of this discussion is the 90-minute rhythm that we're going through all the time in our ability to attend and focus.

在本次讨论中，最重要的超日节奏是 90 分钟的节奏，我们一直在经历这种节奏，以提高我们的注意力和注意力。

And in sleep, our sleep is broken up into 90-minute segments.

在睡眠中，我们的睡眠被分成 90 分钟的片段。

Early in the night, we have more phase 1 and phase 2 lighter sleep.

晚上早些时候，我们的第一阶段睡眠较多，第二阶段睡眠较浅。

And then we go into our deeper phase 3 and phase 4 sleep.

然后我们进入更深的第三阶段和第四阶段睡眠。

And then we return to phase 1, 2, 3, 4.

然后我们回到阶段 1、2、3、4。

So all night, you're going through these ultradian rhythms of stage 1, 2, 3, 4, 1, 2, 3, 4.

所以整个晚上，你都会经历第 1、2、3、4、1、2、3、4 阶段的超电律节奏。

It's repeating.

正在重复。

Most people perhaps know that.

大多数人可能都知道这一点。

Maybe they don't.

也许他们不知道。

But when you wake up in the morning, these ultradian rhythms continue, and it turns out that we are optimized for focus and attention within these 90-minute cycles, so that at the beginning of one of these 90-minute cycles, maybe you sit down to learn something new or to engage in some new challenging behavior, for the first 5 or 10 minutes of one of those cycles, it's well known that the brain, and the neural circuits, and the neuromodulators are not going to be optimally tuned to whatever it is you're trying to do.

但当你早上醒来时，这些超电节律仍在继续，事实证明，我们在这 90 分钟周期内针对注意力和注意力进行了优化，因此，在这 90 分钟周期之一开始时，也许你坐下来学习新东西或从事一些新的具有挑战性的行为，在其中一个周期的前 5 或 10 分钟，众所周知，大脑、神经回路和神经调节器不会针对任何它进行最佳调整。是你正在尝试做的事情。

But as you drop deeper into that 90-minute cycle, your ability to focus, and to engage in this DPO process, and to direct neuroplasticity, and to learn is actually much greater.

但当你深入到 90 分钟的循环中时，你的专注力、参与这个 DPO 过程、指导神经可塑性和学习的能力实际上会变得更强。

And then you eventually pop out of that at the end of the 90-minute cycle.

然后你最终会在 90 分钟的循环结束时摆脱这种状态。

So these cycles are occurring in sleep and these cycles are occurring in wakefulness.

所以这些周期发生在睡眠中，这些周期发生在清醒时。

And all of those are governed by this seesaw of alertness to calmness that we call the autonomic nervous system.

所有这些都受到我们称之为自主神经系统的警觉与平静的跷跷板的控制。

So if you want to master and control your nervous system, regardless of what tool you reach to, whether or not it's a pharmacologic tool, or whether or not it's a behavioral tool, or whether or not it's a brain machine interface tool, it's vitally important to understand that your entire existence is occurring in these 90-minute cycles, whether or not you're asleep or awake.

因此，如果你想掌握和控制你的神经系统，无论你使用什么工具，无论它是否是药理工具，无论它是否是行为工具，或者它是否是脑机接口工具，了解你的整个存在都发生在这 90 分钟的周期中是至关重要的，无论你是睡着还是醒着。

And so you really need to learn how to wedge into those 90-minute cycles.

所以你真的需要学习如何融入这 90 分钟的周期。

And for instance, it would be completely crazy and counterproductive to try and just learn information while in deep sleep by listening to that information because you're not able to access it.

例如，尝试在深度睡眠时通过聆听信息来学习信息是完全疯狂且适得其反的，因为你无法访问它。

It would be perfectly good, however, to engage in a focused bout of learning each day.

然而，每天集中精力学习是非常好的。

And now we know how long that focused bout of learning should be.

现在我们知道集中学习应该持续多长时间。

It should be at least one 90-minute cycle, and the expectation should be that the early phase of that cycle is going to be challenging.

它应该至少是一个 90 分钟的周期，并且预期该周期的早期阶段将具有挑战性。

It's going to hurt.

会很痛。

It's not going to feel natural.

这不会感觉很自然。

It's not going to feel like flow, but that you can learn and the circuits of your brain that are involved in focus and motivation can learn to drop in to a mode of more focus, get more neuroplasticity, in other words, by engaging these ultradian cycles at the appropriate times of day.

它不会感觉像心流，但你可以学习，你的大脑中涉及注意力和动机的回路可以学习进入一种更专注的模式，获得更多的神经可塑性，换句话说，通过在一天中的适当时间参与这些超电周期。

For instance, some people are very good learners early in the day and not so good in the afternoon.

例如，有些人在一天的早些时候学习得很好，但在下午就不那么好了。

So you can start to explore this process, even without any information about the underlying neurochemicals, by simply paying attention, not just to when you go to sleep and when you wake up each morning, how deep or how shallow your sleep felt to you subjectively, but also throughout the day, when your brain tends to be most anxious because it turns out that has a correlate related to perception that we will talk about.

因此，即使没有任何有关潜在神经化学物质的信息，您也可以开始探索这个过程，只需注意，不仅要注意您何时入睡和每天早上何时醒来，主观上您的睡眠感觉有多深或多浅，还要注意全天您的大脑往往最焦虑的时间，因为事实证明这与我们将要讨论的感知相关。

You can ask yourself, when are you most focused?

你可以问问自己，什么时候你最专注？

When are you least anxious?

你什么时候最不焦虑？

When do you feel most motivated?

你什么时候感觉最有动力？

When do you feel most least motivated?

你什么时候感觉最没有动力？

By understanding how the different aspects of your perception, sensation, feeling, thought, and actions tend to want to be engaged or not want to be engaged, you develop a very good window into what's going to be required to shift your ability to focus or shift your ability to engage in creative type thinking at different times of day, should you choose.

通过了解你的感知、感觉、感觉、思想和行动的不同方面如何倾向于想要参与或不想参与，你就可以了解需要什么来改变你在一天中不同时间集中注意力的能力或改变你进行创造性思维的能力（如果你选择的话）。

And so that's where we're heading going forward.

这就是我们前进的方向。

It all starts with mastering this seesaw that is the autonomic nervous system, that at a coarse level is a transition between wakefulness and sleep.

这一切都始于掌握这种跷跷板，即自主神经系统，在粗略的层面上是清醒和睡眠之间的过渡。

But at a finer level, and just as important, are the various cycles, these ultradian 90-minute cycles that govern our life all the time, 24/7 hours a day, every day of our life.

但在更精细的层面上，同样重要的是各种周期，这些超十二分钟的 90 分钟周期，每天 24/7 小时，每天 24/7 时刻支配着我们的生活。

And so we're going to talk about how you can take control of the autonomic nervous system so that you can better access neuroplasticity, better access sleep, even take advantage of the phase that is the transition between sleep and waking to access things like creativity and so forth, all based on studies that have been published over the last 100 years, mainly within the last 10 years, and some that are very, very new, and that point to the use of specific tools that will allow you to get the most out of your nervous system.

因此，我们将讨论如何控制自主神经系统，以便更好地获得神经可塑性，更好地获得睡眠，甚至利用睡眠和清醒之间的过渡阶段来获得创造力等，所有这些都基于过去 100 年（主要是在过去 10 年内）发表的研究，其中一些是非常非常新的，并且指出使用特定的工具可以让您充分利用您的神经系统。

So today we covered a lot of information.

所以今天我们涵盖了很多信息。

It was sort of a whirlwind tour of everything from neurons and synapses to neuroplasticity and the autonomic nervous system.

这是一次旋风之旅，涉及从神经元和突触到神经可塑性和自主神经系统的一切。

We will revisit a lot of these themes going forward.

未来我们将重新审视其中的许多主题。

So if all of that didn't sink in in one pass, please don't worry.

因此，如果所有这些都没有一次性完成，请不要担心。

We will come back to these themes over and over again.

我们将一遍又一遍地回到这些主题。

I wanted to equip you with a language that we're all developing a kind of common base set of information going forward.

我想为您提供一种语言，我们正在开发一种未来的通用基础信息集。

And I hope the information is valuable to you and you're thinking about what is working well for you, and what's working less well, and what's been exceedingly challenging and what's been easy for you in terms of your pursuit of particular behaviors or emotional states, where your challenges or the challenges of people that you know might reside.

我希望这些信息对你有价值，你会思考什么对你来说效果很好，什么效果不太好，在你追求特定行为或情绪状态方面，什么是极具挑战性的，什么是容易的，你的挑战或你认识的人的挑战可能存在于哪里。

So thank you so much for your time and attention.

非常感谢您的时间和关注。

And above all, thank you for your interest in science.

最重要的是，感谢您对科学的兴趣。