Essentials: Improving Health With Stronger Brain-Body Connection

Andrew Huberman: 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.

Andrew Huberman：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、最可行的基于科学的工具。

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today, we are going to talk about our sense of self, or what's called interoception.

今天，我们要谈谈我们的自我意识，或者所谓的内感受。

Interoception is our sensing of our internal landscape, things like our heartbeat, our breathing, and our gut.

内感受是我们对内部景观的感知，比如我们的心跳、呼吸和肠道。

This discussion about sense of self and interoception has many important actionable items that relate to bodily health and brain health.

关于自我意识和内感受的讨论有许多与身体健康和大脑健康相关的重要的可操作项目。

Of all the topics I could cover, this thing that we call sense of self, which is also called interoception, has perhaps the most foundational level of importance for all that we feel, all that we do, and all that we are capable of doing.

在我能涵盖的所有主题中，我们所说的自我意识，也称为内感受，对于我们的感受、我们所做的一切以及我们有能力做的一切来说，也许具有最基本的重要性。

And I promise that if you can learn a little bit about the mechanisms of self-sensing, of understanding what's going on in your internal milieu, as we say, your internal environment, you will position yourself to do some very simple things that can lead to outsized positive effects on everything from sleep, to body composition, to mental focus, to mood, your ability to regulate stress, and indeed, even your ability to heal and recovery from injuries of different kinds, brain injury and bodily injury.

我保证，如果你能了解一些自我感知的机制，了解你的内部环境（正如我们所说的，你的内部环境）中发生的事情，你就会让自己做一些非常简单的事情，这些事情可以对一切产生巨大的积极影响，从睡眠、身体成分、精神集中、情绪、调节压力的能力，甚至是从不同类型的伤害、脑损伤和身体伤害中治愈和恢复的能力。

We have a system in our body that connects our brain to all of our bodily organs, and connects all of those bodily organs to our brain.

我们体内有一个系统，它将我们的大脑连接到我们所有的身体器官，并将所有这些身体器官连接到我们的大脑。

And that communication between brain and body in both directions

大脑和身体之间的双向交流

creates a situation where either we are positioned to do things well, or we are positioned to do things poorly.

造成一种情况，要么我们能够把事情做好，要么我们能够把事情做好。

So, I really want to dive in and dissect, what is this system of brain body communication?

所以，我很想深入剖析一下，这个脑体通讯系统到底是什么？

What does it look like?

它看起来像什么？

What are the actual neurons and connections?

实际的神经元和连接是什么？

The system that's most often associated with this is our 10th cranial nerve called the vagus nerve.

与此最常相关的系统是我们的第十脑神经，称为迷走神经。

The word vagus relates to the word vagabond, which is to wander.

vagus 这个词与 vagabond 这个词有关，意思是徘徊。

And indeed, the vagus nerve is a vast, enormous, wandering set of nerves.

事实上，迷走神经是一组巨大的、游走的神经。

So, it's not one nerve.

所以，这不是一根神经。

It's not like one fiber, one axon, as we say.

它不像我们所说的一根纤维、一根轴突。

So, where do they go?

那么，他们去哪里呢？

Well, they leave the brain and the brain stem.

好吧，他们离开了大脑和脑干。

The brain stem is kind of the back of your brain.

脑干相当于大脑的后部。

If you touch the back of your neck, it's about three inches deep to where you're touching.

如果你触摸脖子后面，距离你触摸的地方大约有三英寸深。

The neurons that are there send information into the body to control your bodily organs.

那里的神经元将信息发送到体内来控制你的身体器官。

How fast your heart is beating, how fast you're breathing, how fast your digestion is occurring.

你的心跳有多快，你的呼吸有多快，你的消化速度有多快。

Even things like whether or not you are going to secrete so-called killer cells, your immune cells from your spleen to go ward off bacteria.

甚至像你是否会分泌所谓的杀伤细胞，即来自脾脏的免疫细胞来抵御细菌之类的事情。

Now, the neurons there don't know what to do unless they receive information about what's going on within the body.

现在，那里的神经元不知道该怎么做，除非它们收到有关体内正在发生的事情的信息。

So, everything from your intestines, to your stomach, et cetera, and your spleen are sending information also up to the brain.

所以，从你的肠道、到你的胃等等，还有你的脾脏，都在向大脑发送信息。

There are two fundamental features of what's going on in your body that need to be communicated to your brain, these neurons in your brain stem, in order for your brain and your body to work together correctly.

您体内发生的事情有两个基本特征需要传达给您的大脑（脑干中的这些神经元），以便您的大脑和身体正常协同工作。

And the two types of information are mechanical information and chemical information.

两类信息是机械信息和化学信息。

So, when you think about your sense of self and your ability to understand what's going on in your body, if you feel good or if you feel bad, your sense of self is dependent on these mechanical phenomenon and these chemical phenomenon.

因此，当您考虑自己的自我意识以及了解身体发生的情况的能力时，如果您感觉良好或感觉不好，您的自我意识取决于这些机械现象和这些化学现象。

If your gut is full or empty, whether or not your heart is beating fast or beating slowly, that's mechanical.

如果你的肠道是满的还是空的，无论你的心脏跳动快还是慢，这都是机械性的。

And chemical information, whether or not your gut feels nice and whether, you know...

还有化学信息，无论你的直觉是否良好，以及你是否知道......

When I say nice, I mean whether or not it has a balance of acidity and alkalinity that feels right to you, or whether or not your gut feels off, it doesn't feel quite right.

当我说“好”时，我的意思是无论它是否具有适合您的酸度和碱度平衡，或者无论您的肠道是否感觉不舒服，它都感觉不太对劲。

That's chemical information.

那是化学信息。

So, the first principle that everyone should understand about their sense of self is that they are sensing mechanical and chemical information about every organ in their body, except for one, and that's the brain.

因此，每个人都应该了解的关于自我意识的第一个原则是，他们正在感知体内每个器官的机械和化学信息，除了大脑之外。

Your brain actually doesn't have pain receptors.

你的大脑实际上没有疼痛感受器。

It doesn't even have touch receptors.

它甚至没有触觉感受器。

The brain is a command center.

大脑是指挥中心。

It helps drive and govern changes in the organs of the body.

它有助于驱动和控制身体器官的变化。

So, your organs are different.

所以，你们的器官是不同的。

They need to tell your brain what's going on.

他们需要告诉你的大脑发生了什么事。

And there are ways that you can control the mechanical and the chemical state of your organs in ways that are very powerful.

您可以通过多种方法以非常强大的方式控制器官的机械和化学状态。

So, let's talk about how you can adjust the mechanical and chemical environment of your organs in order to make your brain better, and how your brain can make the mechanical and chemical environment within your organs function better.

那么，我们来谈谈如何调整器官的机械和化学环境，使大脑变得更好，以及大脑如何使器官内的机械和化学环境更好地发挥作用。

Let's take one example of these and explain how mechanical and chemical information from this particular set of organs communicates to the brain, and how that changes how our brain works.

让我们举一个例子，解释来自这组特定器官的机械和化学信息如何传递到大脑，以及这如何改变我们大脑的工作方式。

And the organ I'd like to focus on first are the lungs and the diaphragm.

我首先要关注的器官是肺和膈肌。

So, we're all familiar with our lungs, these two big bags of air, but they're actually not two big bags of air.

所以，我们都熟悉我们的肺，这两大袋空气，但它们实际上不是两大袋空气。

They actually have little tiny sacks within them, actually millions of little sacks called the alveoli of the lungs.

它们的内部实际上有一些小袋子，实际上有数百万个小袋子，称为肺泡。

The alveoli of the lungs are like little tiny balloons throughout our lungs.

肺泡就像遍布我们肺部的小气球。

Those little bags of air can fill up or they can deflate, right?

这些小空气袋可以充满也可以放气，对吗？

Just like your lungs overall can fill up or they can deflate.

就像您的肺部整体可以充满或可以收缩一样。

The diaphragm is a muscle and it sits below our lungs.

膈肌是一块肌肉，位于我们的肺部下方。

And the way the diaphragm and the lungs work together is very interesting.

横膈膜和肺部的协同工作方式非常有趣。

The diaphragm is actually skeletal muscle, so it's just like a bicep or a quadriceps.

横膈膜实际上是骨骼肌，所以它就像二头肌或四头肌一样。

And the fact that it is skeletal muscle is important because it has a unique property, which is that you can control it voluntarily.

它是骨骼肌这一事实很重要，因为它有一个独特的属性，那就是你可以自愿控制它。

How the diaphragm moves up or down determines how you breathe.

隔膜如何向上或向下移动决定了您的呼吸方式。

How you breathe is also dependent on little muscles that are between your ribs, uh, the intercostals and other muscles.

你的呼吸方式也取决于肋骨之间的小肌肉，呃，肋间肌和其他肌肉。

When we inhale, these little sacks in our lungs fill up and our lungs expand.

当我们吸气时，肺部的这些小袋子就会充满，肺部就会扩张。

And when we do that, we take up space in our thoracic cavity and......

当我们这样做时，我们会占用胸腔的空间并且......

our diaphragm moves down, okay?

我们的横膈膜向下移动，好吗？

When we exhale, the diaphragm moves up, the lungs get smaller.

当我们呼气时，横膈膜向上移动，肺部变小。

Okay?

好的？

This actually controls our heart rate, and it works in the following way.

这实际上控制着我们的心率，其工作原理如下。

Our heart actually has a little more space because the diaphragm's moved down, so that heart gets a little bit bigger, physically bigger, not in the emotional sense, but physically bigger.

我们的心脏实际上有更多的空间，因为隔膜向下移动，所以心脏变得更大一点，身体上更大，不是在情感意义上，而是在身体上更大。

And as a consequence, whatever blood is in the heart flows at a slower rate, because it's a larger volume.

因此，心脏中的血液流动速度会变慢，因为它的体积较大。

So, bigger volume heart, same amount of, of blood inside the heart means slower flow.

因此，心脏体积越大，心脏内的血液量相同，意味着流动越慢。

The brain registers that because there are a set of neurons on the heart called the sinoatrial node.

大脑会记录下来，因为心脏上有一组称为窦房结的神经元。

That information is registered by the brain, and the brain sends a message back to the heart to speed the heart up.

该信息由大脑记录，然后大脑将信息发送回心脏以加速心跳。

So, if you do long inhales or you inhale more vigorously, you actually are speeding your heart up.

所以，如果你长时间吸气或者吸气更用力，你实际上是在加速你的心跳。

Now, of course, you have to exhale as well, but for instance, if I were to inhale very long, like the entire time my heart rate is increasing.

当然，现在你也必须呼气，但举例来说，如果我吸气很长时间，就像我的心率一直在增加一样。

And then if I did a quick exhale, something else will happen.

然后如果我快速呼气，就会发生其他事情。

But if I kept doing that, my heart rate would increase.

但如果我继续这样做，我的心率就会加快。

It's not going to increase linearly and forever, but it will increase with each inhale.

它不会永远线性增加，但会随着每次吸气而增加。

Or I can simply make my inhales more vigorous and my heart rate will speed up.

或者我可以简单地让我的吸气更加有力，我的心率就会加快。

This is an autonomic, an automatic relationship between the diaphragm, the lungs, the brain, and the heart.

这是横膈膜、肺、大脑和心脏之间的一种自主的、自动的关系。

Now, if inhales speed the heart up, what happens on exhales?

现在，如果吸气使心跳加速，那么呼气时会发生什么？

When we exhale, the diaphragm moves up, the heart has less space, meaning it gets a little bit smaller, which means that whatever volume of blood is inside the heart moves faster through that smaller volume.

当我们呼气时，横膈膜向上移动，心脏的空间变小，这意味着它会变小一点，这意味着心脏内的任何血液量都会更快地通过较小的体积。

That information is sent to the brain via these collection of neurons called the sinoatrial node.

该信息通过称为窦房结的神经元集合发送到大脑。

The brain then sends information via the vagus nerve back to the heart to slow the heart down.

然后，大脑通过迷走神经将信息发送回心脏，以减慢心跳速度。

So, while inhales speed up the heart, exhales slow the heart down, and you can leverage this in a very powerful way to set the conditions of your mind.

因此，当吸气时心跳加快，呼气时心跳减慢，你可以以一种非常有效的方式利用这一点来设定你的思维条件。

If you want to be more calm, emphasize exhales.

如果你想更平静，请强调呼气。

And the simplest way to do this is to emphasize exhales through what's called a physiological sigh.

最简单的方法是通过所谓的生理叹息来强调呼气。

Two inhales followed by a long exhale.

吸气两次，然后长呼气。

Those double inhales are kind of important because what they do is they maximally fill all those little sacks in your lungs, and then when you breathe out, you're exhaling as much of the carbon dioxide in your system as possible.

两次吸气很重要，因为它们的作用是最大程度地填充肺部的所有小袋子，然后当您呼气时，您会呼出系统中尽可能多的二氧化碳。

When you make excels longer, you're slowing your heart rate, you're calming down.

当你延长练习时间时，你的心率就会减慢，你就会平静下来。

The opposite is also true.

反之亦然。

If you inhale deeply or vigorously and then exhale less long or less vigorously, you will increase your level of alertness through these purely mechanical aspects of your interoception.

如果你深吸气或用力吸气，然后呼气时间短或用力小，你将通过内感受的这些纯粹机械方面提高你的警觉性水平。

It only takes two or three of those before you start to feel more alert.

只需要其中两到三个，你就会开始感到更加警觉。

And that's because your heart rate is increasing, and actually, if you keep doing that for 25 or 30 breaths of inhale deep, short exhale, you will start to secrete a lot of adrenaline.

那是因为你的心率正在增加，实际上，如果你持续这样做 25 或 30 次深吸气、短呼气，你就会开始分泌大量肾上腺素。

You will actually feel as if you've had a couple espresso.

您实际上会感觉好像喝了几杯浓缩咖啡。

You will immediately wake up.

你会立即醒来。

Through purely mechanical means, changing the way that you breathe, emphasizing inhales or exhales or keeping them the same will change the way that your brain works, how alert you are, and how well you function in anything.

通过纯粹的机械方式，改变你的呼吸方式，强调吸气或呼气或保持它们相同，将改变你的大脑工作方式，你的警觉程度，以及你在任何事情上的表现。

And again, this doesn't mean that breath work has no value, it's just simply to say that long extended protocols of breath work are simply, they are truly simply just an exploration of this fundamental relationship between the mechanics of your internal organs and your brain, and how your brain controls those internal organs.

再说一次，这并不意味着呼吸工作没有价值，只是简单地说，长期扩展的呼吸工作方案很简单，它们实际上只是对内脏器官和大脑的力学之间的基本关系的探索，以及你的大脑如何控制这些内脏器官。

So now I want to shift away from breathing and diaphragm and lungs and move toward another organ within our viscera, which is our gut.

所以现在我想从呼吸、膈肌和肺部转向我们内脏中的另一个器官，那就是我们的肠道。

So this includes our stomach and our intestines, our esophagus and so forth.

所以这包括我们的胃、肠、食道等等。

It's been said before, both by me and by others, that we are but a series of tubes.

我和其他人都曾说过，我们只是一系列管子。

And indeed that's true.

确实如此。

Believe it or not every system in your body is a tube.

不管你信不信，你体内的每个系统都是一根管子。

Your brain is actually a tube that connects to your spinal cord, which is also a tube.

你的大脑实际上是一个连接到脊髓的管子，脊髓也是一根管子。

Your digestive system starts with the tube at your mouth, and of course goes down through your throat, and then you've got all the elements of the stomach and the intestines, and then it comes out the other end.

你的消化系统从你嘴里的管子开始，当然向下穿过你的喉咙，然后你得到了胃和肠的所有元素，然后它从另一端出来。

So you are about a series of different tubes.

所以你是关于一系列不同的管子。

Your vascular system, a series of other tubes.

您的血管系统，一系列其他管道。

The way your digestive system works is to communicate to your brain about the status of the mechanical pressures along this tube, so within your stomach and your intestines, et cetera, and the chemical status of that tube at various portions within that tube, to inform your brain about how your brain should control that tube.

您的消化系统的工作方式是向您的大脑传达该管（胃和肠等内）的机械压力状态，以及该管内各个部分的化学状态，以告知您的大脑应如何控制该管。

So, let's start with the mechanical sensing of your gut.

那么，让我们从肠道的机械感应开始。

If you drink a lot of fluid or if you eat a lot of food, your gut will fill up.

如果您喝大量液体或吃大量食物，您的肠道就会被填满。

If there's a lot of that food, pressure receptors communicate to the areas of your brain that are involved in feeding and will say, "Don't eat anymore.

如果有很多食物，压力感受器就会向大脑中负责进食的区域传达信息，并会说：“不要再吃东西了。

You don't need to consume anymore." The converse is also true.

你不需要再消费了。”反之亦然。

When these receptors signal to the brain that the gut is empty, so when you find yourself at the refrigerator or you find yourself almost, you know, manically trying to get food of different kinds, you're not even thinking about what you're eating because you're so hungry, in part that's because the lack of food in your gut has sent that information to your brain and is driving particular fixed action patterns that are associated with eating.

当这些受体向大脑发出肠道已空的信号时，当你发现自己在冰箱旁或几乎发现自己在疯狂地尝试获取不同种类的食物时，你甚至没有想到自己在吃什么，因为你太饿了，部分原因是你的肠道中缺乏食物，从而将该信息发送到你的大脑，并驱动与进食相关的特定固定行为模式。

So if you've eaten anything, even if it's a small volume of food in the last hour to three hours, it's actually a worthwhile practice to take a few moments, maybe 10, 20 seconds, and actually just try and concentrate on sensing the neurons in your gut and how full you are.

因此，如果你吃了任何东西，即使是在过去一小时到三个小时内吃的少量食物，花几分钟（也许是 10、20 秒）实际上是一个值得练习的做法，实际上只是尝试集中精力感知肠道中的神经元以及你的饱腹程度。

The consequence of that is actually rather interesting.

其结果实际上相当有趣。

It's been shown that the consequence of that is actually that you can better override the signals of gut fullness or emptiness.

研究表明，这样做的结果实际上是你可以更好地克服肠道饱胀或空虚的信号。

So there are other ways that our guts communicate with our brain.

所以我们的肠道还有其他方式与大脑沟通。

It's not just our stomach talking to our brain, it's also our intestines talk to our brain.The Lieberlies lab, the guy's name is Steven Lieberlies.

不仅仅是我们的胃在与我们的大脑对话，我们的肠道也在与我们的大脑对话。利伯利斯实验室，这个人的名字叫史蒂文·利伯利斯。

He runs a lab at Harvard Medical School.

他在哈佛医学院经营一个实验室。

They discovered a category of neurons called the GLP1R neurons.

他们发现了一类神经元，称为 GLP1R 神经元。

And those neurons send little wires down into the intestines and deep into the stomach, but mostly into the intestines, and they sense stretch of your intestines, and then those neurons send another branch.

这些神经元将小电线向下发送到肠道和胃深处，但主要是进入肠道，它们感觉到肠道的伸展，然后这些神经元发送另一个分支。

So, they have a branch in one direction, senses what's going on in your intestines, and they have another branch that goes up from your neck into your brain to either trigger the desire to eat more or to stop eating.

因此，它们有一个朝一个方向的分支，感知你的肠道内发生的情况，并且它们还有另一个分支从你的脖子延伸到你的大脑，以触发多吃或停止进食的欲望。

So, these are really, really cool neurons, and they're basically stretch receptors.

所以，这些是非常非常酷的神经元，它们基本上是拉伸感受器。

And in addition to that, the Lieberlies lab discovered neurons that detect nutrients themselves.

除此之外，利伯利斯实验室还发现神经元能够自行检测营养物质。

These neurons are activated by the presence of fatty acids, amino acids, and as a third food item, sugars are coming from the foods that we eat.

这些神经元被脂肪酸、氨基酸的存在所激活，而作为第三种食物的糖则来自我们所吃的食物。

These neurons will fire a lot to the brain that says, "Hey, whatever you're doing up there, do more of it." Okay?

这些神经元会向大脑发出大量信号，告诉大脑：“嘿，无论你在那里做什么，多做一点。”好的？

Now, the sugars are a little bit cryptic, because when I say sugars or I say amino acids or I say fatty acids, this has nothing to do with taste.

现在，糖有点神秘，因为当我说糖或氨基酸或脂肪酸时，这与味道无关。

In fact, beautiful experiments have been done by the Borges lab and by other labs showing that even if you numb the mouth, even if you gavage, which is a really just a...

事实上，博尔赫斯实验室和其他实验室已经做了一些漂亮的实验，表明即使你麻木嘴巴，即使你管饲，这实际上只是一个......

It's a fancy word for basically tube feeding.

这是一个很奇特的词，用来形容基本上是管饲。

You put a tube down into the gut, you just deliver the food to the gut so you get no opportunity to taste it.

你把一根管子插入肠道，你只是将食物输送到肠道，这样你就没有机会品尝它。

Sounds pretty awful.

听起来很糟糕。

If you force feed by gavage or you numb the mouth, these neurons don't care about the mouth.

如果你强行喂食或者麻木嘴巴，这些神经元就不会关心嘴巴。

They only care about the nutrients coming from these foods, and then they signal to the brain, "Hey, do that thing.

他们只关心来自这些食物的营养，然后向大脑发出信号，“嘿，做那件事。

Do that thing where you lift that object we call a fork or a spoon.

举起我们称之为叉子或勺子的物体。

Do that thing where you drink the milkshake.

喝奶昔的时候就做那件事。

Do that thing where you move your mouth like this, not talking, but do that thing where you swallow." So, that's how the nutrients in our gut control us, and this is why for people that experience extreme sugar cravings or even mild sugar cravings, replacing those foods with foods that have high levels of omega-three or amino acids can reduce sugar cravings, and I've talked about this on a previous episode, but the point is these neurons don't really know taste.

像这样移动嘴巴的动作，不是说话，而是吞咽的动作。”所以，这就是我们肠道中的营养物质控制我们的方式，这就是为什么对于那些极度渴望糖分甚至轻微渴望糖分的人来说，用富含欧米伽三或氨基酸的食物代替这些食物可以减少对糖分的渴望，我在上一集中谈到过这一点，但重点是这些神经元并不真正了解味道。

They only know nutrients, and so you can work with that system.

他们只知道营养成分，因此您可以使用该系统。

If your...

如果你的...

If you crave sugar, and I do believe that most, if not all of us should be trying to limit, if not eliminate simple sugars as much as possible most of the time, then things like high omega-three foods, et cetera, maybe you even want to supplement with fish oil or something similar to get omega-threes, there are other reasons for wanting to do that too, can be very beneficial, and here's what we're talking about is interoception.

如果你渴望糖，我确实相信大多数人，如果不是所有人，大多数时候都应该尽可能地限制（如果不是完全消除）单糖，那么像高欧米伽三食物等，也许你甚至想补充鱼油或类似的东西来获得欧米伽三，还有其他原因想要这样做，可能是非常有益的，这就是我们所说的内感受。

It's your ability to sense your inner real estate, but in this case by way of chemical signaling, not by way of mechanical signaling.

这是你感知内在属性的能力，但在这种情况下是通过化学信号，而不是机械信号。

So, now I'd like to talk about another aspect of gut chemistry that has profound effects on the brain, as well as on the immune system.

所以，现在我想谈谈肠道化学的另一个方面，它对大脑和免疫系统有深远的影响。

Your gut needs to maintain a certain level of acidity or alkalinity.

您的肠道需要保持一定水平的酸度或碱度。

For those of you without any chemistry background, basically the low numbers on the pH scale, that means more acidic.

对于那些没有任何化学背景的人来说，基本上 pH 值较低，意味着酸性更强。

The higher the numbers, more alkaline.

数字越高，碱性越强。

So, more alkaline means more basic and acidic means acidic.

因此，碱性越强，碱性越强，酸性越强，酸性越强。

Your gut needs to be more acidic than essentially all other tissues of your body in order to function properly.

为了正常运作，您的肠道需要比身体所有其他组织的酸性更强。

Gastric juices are actually powerful modulators of brain state.

胃液实际上是大脑状态的强大调节剂。

Put differently, one of the best things that you can do to have a healthy brain, a well-functioning brain, and a healthy and well-functioning body is to maintain proper gut chemistry, and that's basically accomplished by getting the right level of acidity and alkalinity in your gut.

换句话说，要拥有健康的大脑、功能良好的大脑以及健康且功能良好的身体，最好的事情之一就是保持适当的肠道化学物质，而这基本上是通过在肠道中获得适当的酸度和碱度来实现的。

Now, this is not quack pseudoscience.

现在，这不是庸医伪科学。

What we're going to talk about now are peer-reviewed data that point to the gut microbiome and its relationship to acidity of the gut, and how the gut microbiome can help enhance autoimmune function and various other aspects of brain and body health.

我们现在要讨论的是经过同行评审的数据，这些数据指出肠道微生物组及其与肠道酸度的关系，以及肠道微生物组如何帮助增强自身免疫功能以及大脑和身体健康的各个其他方面。

So, within all the mucosal line tissues of our body, we have what are called microbiota, little microorganisms that we didn't make that actually come from our environment or our food and live inside us, and there are good microbiota and there are bad microbiota.

因此，在我们身体的所有粘膜组织中，我们都有所谓的微生物群，即我们没有制造的小微生物，它们实际上来自我们的环境或食物，生活在我们体内，有好的微生物群，也有坏的微生物群。

Whether or not we have good microbiota or bad microbiota depends on one thing, and that one thing is how acid or alkaline the given mucosal tissue is.

我们是否拥有良好的微生物群或不良的微生物群取决于一件事，而这一件事就是给定粘膜组织的酸性或碱性程度。

What you essentially want to do is create an environment where the proper microbiota can thrive, because when you do that, you greatly decrease what are called inflammatory cytokines.

你本质上想做的是创造一个适当的微生物群能够繁衍生息的环境，因为当你这样做时，你会大大减少所谓的炎症细胞因子。

So, these are things that are secreted both by cells within the body and cells within the brain to impact brain health and brain function and bodily health.

因此，这些物质是由体内细胞和大脑内细胞分泌的，会影响大脑健康、大脑功能和身体健康。

The simple way to adjust these things in the proper ratios is to adjust your gut microbiome.

以适当的比例调整这些因素的简单方法是调整肠道微生物组。

The best way to adjust your microbiome is to ingest certain types of foods.

调整微生物群的最佳方法是摄入某些类型的食物。

There was a study done by my colleague, Justin Sonnenburg, at Stanford School of Medicine.

我在斯坦福大学医学院的同事贾斯汀·索南伯格（Justin Sonnenburg）进行了一项研究。

They explored how different foods or different diets I should say, impact the gut microbiome and inflammatory markers, and what they did is they explored two types of diets.

他们探索了不同的食物或不同的饮食如何影响肠道微生物组和炎症标志物，他们所做的是探索两种类型的饮食。

One is a high fiber diet, and they compared that to diets that were unchanged except for the inclusion of a few to a few more servings of fermented foods each day, and the takeaway message from this study is that the fermented foods far outperformed the high fiber diet.

一种是高纤维饮食，他们将其与除了每天多吃几份发酵食品外保持不变的饮食进行比较，这项研究得出的结论是，发酵食品的表现远远优于高纤维饮食。

The bigger message is that all of us should be ingesting on a regular basis, daily basis, fermented foods of different kinds, and why I say that is because the inflammatory markers went down.

更重要的信息是，我们所有人都应该每天定期摄入不同种类的发酵食品，我这么说是因为炎症标记物下降了。

The markers of autoimmune disruption went down, and the chemistry of the gut therefore was adjusted in the appropriate ways, and it's been shown in other studies that when......

自身免疫破坏的标记物下降，因此肠道化学物质以适当的方式进行调整，其他研究表明，当......

the correct gut microbiota are present and these inflammatory markers are reduced, cognition improves, so ability to focus, ability to sleep, ability to ward off infection, and wound healing all enhanced.

存在正确的肠道微生物群，这些炎症标记物减少，认知能力提高，因此集中注意力的能力、睡眠的能力、抵御感染的能力和伤口愈合的能力都得到增强。

So, while today is about interoception, we're talking about sensing, we're also talking about subconscious sensing.

所以，虽然今天是关于内感受的，但我们谈论的是感知，我们也在谈论潜意识感知。

And we're talking about subconscious sensing of the milieu of the body.

我们谈论的是潜意识对身体环境的感知。

When the milieu of the gut and the body is right, then the brain and the immune system function very well.

当肠道和身体的环境合适时，大脑和免疫系统就能很好地发挥作用。

It's very clear, that's fermented foods, and that's keeping the stomach slightly more acid than one might think you would want to.

很明显，这是发酵食品，它使胃的酸度比人们想象的要高一些。

So, now I want to talk about two other forms of mechanical and chemical sensing that we very much can detect at a conscious level, and those are fever and barfing.

所以，现在我想谈谈我们可以在意识水平上检测到的另外两种形式的机械和化学传感，那就是发烧和呕吐。

So, let's talk about barfing first.

那么，我们先来谈谈呕吐。

Barfing, AKA vomiting, is when the contents of your guts run in reverse, meaning when they go up from your stomach, out the esophagus and mouth, and onto whatever surface happens to be in front of you.

打嗝，又名呕吐，是指肠道内容物反向流动，即它们从胃部上升，从食道和口腔流出，到达您面前的任何表面。

It's a terrible thing, nobody likes to do it, but it's a very interesting aspect to our biology because it reveals a beautiful and absolutely fundamental relationship between our chemistry and our brain.

这是一件可怕的事情，没有人喜欢这样做，但它对我们的生物学来说是一个非常有趣的方面，因为它揭示了我们的化学和大脑之间美丽且绝对基本的关系。

So, your brain is actually locked behind a gate, and that gate is not your skull.

所以，你的大脑实际上被锁在了一扇门后面，而那扇门并不是你的头骨。

That gate is the so-called blood-brain barrier.

那个门就是所谓的血脑屏障。

It's absolutely fundamental that only certain molecules get across the blood-brain barrier and that others don't.

绝对重要的是，只有某些分子可以穿过血脑屏障，而其他分子则不能。

And the reason for that is that most all, 99.9999% of your neurons do not regenerate.

其原因是，大多数情况下，99.9999% 的神经元都不会再生。

I don't care what you've read, especially in the news recently about how psychedelics cause neurogenesis, because they don't.

我不在乎你读过什么，尤其是最近关于迷幻药如何导致神经发生的新闻，因为它们不会。

It's absolutely wrong.

这绝对是错误的。

Psychedelics have effects on brain plasticity, but they have nothing to do with neurogenesis, at least no data support it.

迷幻药对大脑可塑性有影响，但与神经发生无关，至少没有数据支持。

But because you can't make new neurons, you also can't damage the ones you've got, or you shouldn't, as much as possible.

但因为你无法产生新的神经元，所以你也不能尽可能地损害已有的神经元，或者你不应该这样做。

And that's why you have a blood-brain barrier, or a BBB.

这就是为什么你有血脑屏障（BBB）。

So, the BBB, as it's called, prevents substances from getting to the brain.

因此，所谓的血脑屏障可以阻止物质进入大脑。

However, like any fence, it is not always uniform along its length.

然而，像任何栅栏一样，它的长度并不总是均匀的。

And there are little spots within that fence where chemicals can sneak across to the brain, but through a beautiful design of some sort, there are little holes in that fence and there are little neurons that sit right behind those holes, and those neurons sense what the chemistry of the blood is.

栅栏内有一些小点，化学物质可以潜入大脑，但通过某种漂亮的设计，栅栏上有小孔，这些孔后面有一些小神经元，这些神经元感知血液的化学成分。

So, I'm guessing you probably didn't imagine that today's discussion about sensing the self would be sensing your own blood, but you do.

所以，我猜你可能没有想到今天关于感知自我的讨论会是感知你自己的血液，但你确实想到了。

There's a little area of your brain that's little indeed, but is very, very important, called area postrema, P-O-S-T-R-E-M-A.

你的大脑中有一个小区域，虽然很小，但非常非常重要，称为后区，P-O-S-T-R-E-M-A。

And area postrema is an area of the brain stem that sits right next to another brain area called the chemoreceptor trigger zone.

后区是脑干的一个区域，紧邻另一个称为化学感受器触发区的大脑区域。

And when the contents in your bloodstream are of a particular kind, meaning when there are pathogens or it's too acidic, the neurons in area postrema and the neurons in the chemo receptor tr- trigger zone trigger a bunch of motor reflexes in the abdominal wall that make you barf, okay?

当你的血液中的内容物是某种特定类型时，也就是说，当存在病原体或它太酸性时，后区的神经元和化疗受体 tr 触发区的神经元会触发腹壁的一系列运动反射，让你呕吐，好吗？

The contr- the feeling that you need to throw up is triggered by these neurons in the brain stem, and those neurons in the brain stem are triggered by the presence of certain chemicals.

想要呕吐的感觉是由脑干中的这些神经元触发的，而脑干中的这些神经元是由某些化学物质的存在触发的。

And the reason why you don't have any blood-brain barrier at that location is because postrema has to be there like a crossing guard, making sure that everything that's coming through the blood is okay.

那个位置没有任何血脑屏障的原因是因为Postrema必须像交叉警卫一样在那里，确保通过血液的所有东西都没有问题。

And if it even senses just the tiniest bit that things are off, it's going to trigger that reflex.

如果它感觉到哪怕是最微小的一点异常，它就会触发这种反射。

Some people, the memory of or the thought of something like blood or vomit, or use your imagination, can actually trigger the vomit reflex.

有些人，对诸如血液或呕吐物之类的东西的记忆或想法，或者发挥你的想象力，实际上可以触发呕吐反射。

And that's because these neurons in area postrema are very sensitive to prior experience of interactions with negative things.

这是因为后区的这些神经元对之前与负面事物相互作用的经历非常敏感。

The neurons of area postrema are there basically to keep your whole system safe.

后区的神经元基本上是为了保证整个系统的安全。

So, let's talk for a second about how to reduce nausea, because nausea, it...

那么，让我们谈谈如何减少恶心，因为恶心，它......

that salivation, that feeling that you're going to vomit, can be very beneficial in an ad- in an adaptive circumstance like you've ingested something bad, but some people experience nausea for other reasons.

在广告中，那种流口水、那种想要呕吐的感觉可能非常有益——在适应性环境中，比如你吞下了一些不好的东西，但有些人会因为其他原因而感到恶心。

There are good ways to regulate nausea, and the ways they regulate nausea are very interesting.

有一些很好的方法可以调节恶心，而且它们调节恶心的方式非常有趣。

They actually adjust the activity of these neurons in area postrema, or they change the chemistry of the blood directly.

它们实际上调整了后区这些神经元的活动，或者直接改变血液的化学成分。

And many of you have heard this before perhaps, but it turns out that there are good data, 11 research studies were the ones that I could find, peer-reviewed research studies with no bias, so independent studies, showing that ginger can cause a notable reduction in nausea.

你们中的许多人可能以前听说过这个，但事实证明有很好的数据，我能找到 11 项研究，经过同行评审的研究，没有偏见，所以独立研究表明生姜可以显着减少恶心。

How much ginger?

多少姜？

One to three grams.

一到三克。

And some of you will not be surprised to learn that cannabis can reduce nausea, but cannabis, THC and/or it turns out CBD, can reduce nausea, and it probably does that by changing the f- threshold for firing of these neurons in area postrema.

你们中的一些人不会惊讶地发现大麻可以减少恶心，但大麻、THC 和/或 CBD 可以减少恶心，而且它可能通过改变后区这些神经元放电的 f-阈值来做到这一点。

Now let's talk about fever.

现在我们来谈谈发烧。

A fever is simply an increase in body temperature.

发烧只是体温升高。

That increase in body temperature is triggered by neurons in the brain, and those neurons in the brain are triggered by the presence of particular things in the bloodstream.

体温升高是由大脑中的神经元触发的，而大脑中的这些神经元是由血液中特定物质的存在触发的。

What sorts of things?

什么样的事情？

Well, toxins, bacteria, viruses.

嗯，毒素、细菌、病毒。

When something bad gets in our system, the body doesn't know it's bad.It just knows it's foreign.

当不好的东西进入我们的系统时，身体并不知道​​它是坏的，它只知道它是外来的。

Your body has this intelligence, and that intelligence is to know, hmm, these proteins are normally not seen in this region.

你的身体有这种智能，这种智能就是知道，嗯，这些蛋白质通常在这个区域看不到。

And then your body, or the cells there I should say, will release something that then will travel to the brain and will trigger an increase in body temperature so that your body cooks the bad thing, or the cause of the bad thing.

然后你的身体，或者我应该说那里的细胞，会释放出一些东西，然后这些东西会传播到大脑并引发体温升高，这样你的身体就会煮掉坏东西，或者坏东西的原因。

It's really a beautiful adaptive mechanism.

这确实是一个美妙的自适应机制。

So, what's beautiful about the fever mechanism is that it looks a lot like the barfing mechanism.

所以，发烧机制的美妙之处在于它看起来很像呕吐机制。

Basically, you have a set of neurons that sit near the ventricles.

基本上，你有一组位于心室附近的神经元。

You are a tube, a series of tubes, and your brain has a hole down the middle and it extends down to the bottom of your spinal cord.

你是一根管子，一系列的管子，你的大脑中间有一个洞，它向下延伸到脊髓的底部。

At the front it's called the ventricles, and you have one ventricle.

前面称为心室，只有一个心室。

The third ventricle, along that third ventricle there's, there are little neurons that can sense what's in the cerebral spinal fluid that fills the ventricles.

第三脑室，沿着第三脑室，有很少的神经元可以感知填充脑室的脑脊液中的内容。

So, in other words, you have neurons that are sensing the chemistry of your cerebral spinal fluid, and that have access, therefore, to the chemistry of your body.

换句话说，你的神经元可以感知脑脊液的化学成分，因此可以了解你身体的化学成分。

Because that cerebral spinal fluid is going up and down the brain and spinal cord, but into that cerebral spinal fluid are signals about the various chemicals within the body.

因为脑脊液在大脑和脊髓中上下流动，但进入脑脊液的是有关体内各种化学物质的信号。

So, this is not a mechanical system, this is a chemical system.

所以，这不是一个机械系统，这是一个化学系统。

Remember, we're talking about mechanical information and chemical information accessing the brain.

请记住，我们谈论的是访问大脑的机械信息和化学信息。

The neurons that line these ventricles with cerebral spinal fluid go by a particular name, they're called circumventricular organs, meaning near, circumventricular, near the ventricles.

脑室中排列有脑脊液的神经元有一个特定的名称，它们被称为室周器官，意思是靠近、室周、靠近心室。

And you have these organs and they're a set of neurons, has a really cool name called the OVLT.

你有这些器官，它们是一组神经元，有一个非常酷的名字，叫做 OVLT。

I don't know why I like that, but I just like it.

我不知道为什么我喜欢这样，但我就是喜欢这样。

It's the organum vasculosum of the lateral terminalis.

它是外侧终末的血管器。

Organum vasculosum lateral terminalis, OVLT, are the neurons that respond to toxins and bad stuff in your bloodstream, however minor or major.

侧终血管器官 (OVLT) 是对血液中的毒素和不良物质（无论大小）做出反应的神经元。

What's going to happen is when those OVLT neurons are activated because you have something bad in your body or something bad is happening in your body, they communicate with an area of the brain called the preoptic area of your hypothalamus.

将会发生的情况是，当这些 OVLT 神经元因身体出现不良情况或发生不良情况而被激活时，它们会与大脑中称为下丘脑视前区的区域进行通信。

And the preoptic area cranks up your temperature and tries to cook that bad thing.

视前区会提高你的温度并试图煮熟那个坏东西。

Now, it's worth talking about fever for a moment and talking about thermal regulation, because I think this actually could save some lives.

现在，值得暂时谈谈发烧和热调节，因为我认为这实际上可以挽救一些生命。

So, if you are overheated to a point where, you know, you're getting up past 102 or 103, it's going to vary depending on person to person, and certainly age.

因此，如果您过热到超过 102 或 103 度的程度，情况会因人而异，当然也因年龄而异。

You know, kids some people think can tolerate higher levels of fever than adults.

你知道，有些人认为孩子比成年人能忍受更高程度的发烧。

But look, you always want to be cautious about heating up the brain too much, because once those neurons are gone, they do not come back and neurons do not do well in very high temperatures.

但是，你总是要小心，不要让大脑过度升温，因为一旦这些神经元消失，它们就不会再回来，而且神经元在非常高的温度下表现不佳。

Once your body temperature starts getting up to 102, 103, certainly 104, you are starting to enter serious danger zone.

一旦你的体温开始上升到 102、103，当然还有 104，你就开始进入严重危险区。

This can happen through exercise in hot environments, or an inability to escape heat because you don't have covering or adequate, um, ventilation or cooling.

这种情况可能是由于在炎热的环境中锻炼，或者因为没有遮盖物或足够的通风或冷却而无法避暑而发生的。

It can also be because of excessive fever for whatever reason.

也可能是由于某种原因导致过度发烧。

A lot of people think the way to deal with this is to put a cool compress on the back of the neck, or to cool the torso.

很多人认为解决这个问题的方法是在颈后冷敷，或者给躯干降温。

It's very clear that that's the wrong response to try and cool off the body.

很明显，这是试图让身体降温的错误反应。

If you put a cold towel or you put an, an ice pack on the back of the neck, what you effectively do is cool the blood that's going to the brain.

如果你在脖子后面放一条冷毛巾或一个冰袋，你就能有效地冷却流向大脑的血液。

And if you do that, then your brain will react by turning up the crank in, so to speak, on the neurons in the preoptic area and will heat you up further, and can cook your brain and organs further.

如果你这样做，那么你的大脑就会通过转动曲柄做出反应，可以这么说，对视前区的神经元进行反应，使你进一步升温，并进一步煮熟你的大脑和器官。

So, what you want to do is, as I've talked about before, you want to cool the bottoms of the feet, the palms of the hands, and the upper part of the face.

所以，正如我之前谈到的，你想要做的是，你想要冷却脚底、手掌和脸部的上半部分。

Now, you can also cool the rest of the body, but it's not okay to just stay under the covers and just cool, uh, you know, the neck or something like that.

现在，你也可以给身体的其他部位降温，但是仅仅呆在被子里降温是不行的，呃，你知道，脖子或者类似的地方。

You really want to try and create a systemic or whole body cooling if the goal is to bring fever down.

如果目标是退烧，您确实想尝试创建全身或全身冷却。

Now I want to turn our attention to interoception as it relates to feelings, the way that interception is most commonly described.

现在我想把我们的注意力转向内感受，因为它与感受有关，这是最常见的描述拦截的方式。

And I want to highlight a term that many of you have probably heard, which is the vagus nerve.

我想强调一个你们很多人可能都听说过的术语，那就是迷走神经。

We talked about vagus a little bit earlier, but the vagus nerve, this vagabonding, wandering nerve is involved in everything I've talked about up until now.

我们之前讨论过迷走神经，但迷走神经，这种流浪的、徘徊的神经参与了我到目前为止所讨论的一切。

And the reason I saved it till now rather than mentioning all along is to highlight a specific point, which is that whenever we hear about the vagus in popular culture, it's like, "The vagus calms you down, it'll mellow you out." Actually, most of the time the vagus is stimulatory.

我之所以把它留到现在而不是一直提，是为了强调一个具体的观点，那就是每当我们听到流行文化中的迷走神经时，就像是，“迷走神经让你平静下来，它会让你变得成熟。”事实上，大多数时候迷走神经是刺激性的。

When you ingest foods with amino acid, sugars, or fatty acids, the vagus nerve s- gets activated and triggers the release of dopamine.

当您摄入含有氨基酸、糖或脂肪酸的食物时，迷走神经会被激活并触发多巴胺的释放。

It makes you more alert and go seek more of those foods, or what led to those conditions.

它会让你更加警觉并去寻找更多这些食物，或者是什么导致了这些情况。

When you feel nauseous, it's rarely calming.

当你感到恶心时，很难平静下来。

When you feel like you have a fever, it's rarely calming.

当你感觉发烧时，很难平静下来。

So, you're starting to get the picture that even though the vagus nerve is in the parasympathetic branch of the autonomic nervous system, it's not a calming system, it's a communication system, and it's a motor system.

所以，你开始明白，尽管迷走神经位于自主神经系统的副交感分支，但它不是一个镇静系统，它是一个沟通系统，而且是一个运动系统。

It communicates brain to body and body to brain, and it changes the function of different organs.

它使大脑与身体、身体与大脑进行沟通，并改变不同器官的功能。

Now, one thing that's important to highlight is that stress itself will alter the chemistry of your gut because of the ways that it shuts down the vagus nerve and quiets the neurons that communicate from gut to brain.

现在，需要强调的一件事是，压力本身会改变肠道的化学成分，因为它会关闭迷走神经并使从肠道到大脑通讯的神经元安静下来。

I want to say that again.

我想再说一遍。

Stress will disrupt your gut and make you feel not good, poor digestion and just lousy, because of the way this, that it shuts down the vagus nerve and the neurons of your gut.

压力会扰乱你的肠道，让你感觉不好、消化不良、感觉很糟糕，因为它会关闭迷走神经和肠道神经元。

It doesn't mess up your gut, it just doesn't let your gut get the signals up to your brain, and it also th- then throws off the chemistry and then there's a whole cascade of effects.

它不会扰乱你的肠道，它只是不会让你的肠道将信号传递到你的大脑，而且它还会破坏化学反应，然后产生一连串的影响。

The vagus nerve, however, is responsible for emotion.

然而，迷走神经负责情绪。

And the way it does that is to pull......

而它的做法就是拉......

to aggregate the conditions of your gut, the conditions of your heart, and the conditions of your breathing, which includes your diaphragm and lungs, and takes that, kind of as a, a collection of information, and sends it to the brain, and controls what we call your emotions.

汇总你的肠道状况、心脏状况和呼吸状况（包括隔膜和肺部），并将其作为信息集合，并将其发送到大脑，并控制我们所谓的情绪。

Now, that might seem obvious to some people, but to other people, that might seem totally crazy.

现在，这对某些人来说似乎是显而易见的，但对其他人来说，这可能看起来完全疯狂。

You thought your emotions were because the market was down and you had invested, or because something that you thought was going to happen is not going to happen.

你认为你的情绪是因为市场下跌而你进行了投资，或者是因为你认为会发生的事情不会发生。

Whatever it is that bothers you, you think of generally as a purely cognitive event.

无论是什么困扰着你，你通常都会将其视为纯粹的认知事件。

But the brain doesn't really know what to do with that information.

但大脑并不真正知道如何处理这些信息。

It doesn't act directly on that information to create moods.

它不会直接作用于该信息来创造情绪。

Moods are created through the heart's response to reading that headline, to the change in your breathing that's caused by someone that you love telling you that actually they're not interested in spending time with you anymore.

情绪是通过心脏对阅读标题的反应以及对你所爱的人告诉你实际上他们不再有兴趣与你共度时光而引起的呼吸变化的反应而产生的。

Emotions can be good, or bad, or neutral.

情绪可以是好的，也可以是坏的，也可以是中性的。

So, this thing that we call interoception, the sense of self, I've been building up from very fundamental layers, gut chemistry, spleens, immune systems, autoimmune.

所以，我们称之为内感受（interoception）的东西，自我意识，我一直在从非常基本的层面，肠道化学，脾脏，免疫系统，自身免疫等方面建立起来。

All of those things are plugging in like a series of ingredients in a recipe that gives rise to your mood and how you feel.

所有这些东西就像食谱中的一系列成分一样，会影响你的情绪和感受。

And that mood and how you feel is shown in one location in your body that other people can see, and that's in your facial expressions.

这种心情和你的感受会在你身体的一个其他人可以看到的位置表现出来，那就是你的面部表情。

And indeed, there are now beautiful data showing that your face, including the size of your pupils, the tonality of your face, how flushed you are, or how pale you are, even the degree to which you are frowning or smiling relative to other periods of time, that is all an aggregate of, or a reflection rather, of your gut, your heart, and your breathing, and the chemistry of your body.

事实上，现在有漂亮的数据表明，你的脸，包括你的瞳孔大小、你的脸的色调、你的脸红程度、你的脸色有多苍白，甚至你皱眉或微笑的程度（相对于其他时间段），都是你的肠道、你的心脏、你的呼吸以及你身体的化学成分的聚合或反映。

And what's remarkable, and this is where interoception really, really takes a leap into the incredible, is that there are beautiful studies that show that, for instance, when we know somebody pretty well, and they are going through some sort of experience of any kind, our heart rate actually starts to mimic their heart rate.

值得注意的是，这就是内感受真正真正迈向令人难以置信的一步，那就是有一些出色的研究表明，例如，当我们非常了解某人，并且他们正在经历某种类型的经历时，我们的心率实际上开始模仿他们的心率。

Our breathing starts to mimic their breathing, even if we aren't conscious of their breathing.

我们的呼吸开始模仿他们的呼吸，即使我们没有意识到他们的呼吸。

Somehow, human beings are able to register the internal state of other beings, and I think probably for animals too, but certainly for other humans, even at a distance.

不知何故，人类能够记录其他生物的内部状态，我想动物也可能如此，但对于其他人类来说肯定如此，即使是在远处。

And so your sense of your internal landscape is linked to others.

因此，你对自己内心景观的感觉是与他人联系在一起的。

Now, you can enhance this interoceptive capacity for how you feel and how others feel.

现在，您可以增强这种对您的感受和他人的感受的内感受能力。

In other words, you can start getting a better readout of your internal state by doing a simple t...

换句话说，您可以通过执行简单的操作来开始更好地读取您的内部状态...

exercise, what is really a tool, and that is to learn to sense your heartbeat.

锻炼，真正的一个工具是什么，那就是学会感知自己的心跳。

And I think this is one of the reasons why meditation is powerful.

我认为这就是冥想强大的原因之一。

When you stop taking in exteroceptive information, information from the outside world, by closing your eyes and focusing inward, as they say, you start paying attention to your breathing cadence.

当你停止接受外感受信息，即来自外界的信息时，通过闭上眼睛并专注于内心，正如他们所说，你开始注意你的呼吸节奏。

You start directing your mind's attention to your heart rate.

您开始将注意力集中在心率上。

And if you can start to perceive your heart beating, you actually are very quickly strengthen the vagal connections between the body and the brain.

如果你能开始感觉到你的心跳，你实际上很快就加强了身体和大脑之间的迷走神经联系。

And so there's no real practice here.

所以这里没有真正的实践。

There's no breathe this way, or do this thing, except to direct your awareness toward your heartbeat.

除了将你的意识引导到你的心跳之外，没有办法以这种方式呼吸，或做这样的事情。

And some people can get very good at this very fast.

有些人可以很快就擅长这一点。

Most people find that just by doing this for a minute or so every once in a while, they start to tap into this sixth sense.

大多数人发现，只要每隔一段时间这样做一分钟左右，他们就会开始利用第六感。

They start to notice when they don't feel quite right about something, or somebody, or some situation.

当他们对某事、某人或某种情况感觉不太对劲时，他们就会开始注意到。

So, this interoceptive awareness can be tuned up.

因此，这种内感受意识是可以调整的。

It used to be called vagal tone, but I think that term doesn't take into account all the other things that are going on with the vagus, so I don't really like that term.

它曾经被称为迷走神经张力，但我认为这个术语没有考虑到迷走神经发生的所有其他事情，所以我不太喜欢这个术语。

It's more of an interoceptive awareness.

这更多的是一种内感受意识。

So, what I've effectively tried to do today is to give you a window into this incredible relationship between your viscera and your brain, and your brain and your viscera, all these organs of your body.

所以，我今天有效地尝试做的就是为您提供一个窗口，让您了解您的内脏和大脑、您的大脑和内脏以及您身体的所有这些器官之间的这种令人难以置信的关系。

And I, what I hope is that you'll appreciate that it's a system, that you aren't just a system of tubes.

而我，我希望你会意识到这是一个系统，而不仅仅是一个管道系统。

I said that in sort of in jest.

我是开玩笑地说的。

I mean, you have a lot of tubes and you are a system of tubes, but that system of tubes is linked through the nervous system.

我的意思是，你有很多管子，你是一个管子系统，但这个管子系统是通过神经系统连接起来的。

And those links work in very specific ways.

这些链接以非常特定的方式发挥作用。

So, whether or not you remember about piezos and all the GLP1Rs and all that stuff, it doesn't really matter.

所以，无论您是否记得压电和所有 GLP1R 以及所有这些东西，这并不重要。

What I encourage you to do is start sort of pushing and pulling on the various levers within this beautiful system that we call the interoceptive system, the sense of self.

我鼓励你开始推动和拉动这个美丽系统中的各种杠杆，我们称之为内感受系统，即自我意识。

Thank you for your time and attention, and thank you for your interest in science.

感谢您的时间和关注，并感谢您对科学的兴趣。