Essentials: Optimize Your Learning & Creativity With Science-Based Tools

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

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

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

我叫安德鲁·胡伯曼，是斯坦福大学医学院的神经生物学和眼科教授。

Let's talk about neuroplasticity.

我们来谈谈神经可塑性。

More specifically, let's talk about how we can optimize our brains.

更具体地说，我们来谈谈如何优化我们的大脑。

Neuroplasticity is this incredible feature of our nervous system that allows it to change itself, even in ways that we consciously decide.

神经可塑性是我们神经系统令人难以置信的特征，它允许它自我改变，甚至以我们有意识决定的方式。

Now, that's an incredible property.

现在，这是一个令人难以置信的财产。

Our liver can't decide to just change itself.

我们的肝脏不能决定仅仅改变自己。

Our spleen can't decide to just change itself through conscious thought or through feedback from another person.

我们的脾脏不能决定仅通过有意识的思考或通过他人的反馈来改变自身。

The cells in those tissues can make changes, sure, but it's our nervous system that harbors this incredible ability to direct its own changes in ways that we believe or we're told will serve us better.

当然，这些组织中的细胞可以做出改变，但我们的神经系统拥有这种令人难以置信的能力，可以以我们相信或我们被告知会更好地为我们服务的方式引导自身的变化。

Today's podcast is really directed toward answering your most common questions and the bigger theme of how does one go about optimizing their brain or even think about optimizing the brain?

今天的播客确实旨在回答您最常见的问题，以及一个更大的主题：如何优化他们的大脑，甚至考虑如何优化大脑？

What is this thing that we're calling optimizing the brain?

我们所说的优化大脑是什么？

In doing so, I'm also going to share some of my typical routines and tools.

在此过程中，我还将分享一些典型的例程和工具。

I share them because many of you have asked for very concrete examples of what I do and when, and so I want to open up the discussion today by emphasizing something that's fundamentally important, which is that plasticity is not the goal.

我分享它们是因为你们中的许多人要求提供关于我做什么和何时做的非常具体的例子，所以我想通过强调一些根本重要的事情来开启今天的讨论，即可塑性不是目标。

The goal is to figure out how to access plasticity and then to direct that plasticity toward particular goals or changes that you would like to achieve.

目标是弄清楚如何获得可塑性，然后将这种可塑性引导到您想要实现的特定目标或改变。

Let's start by talking about the different systems within the nervous system that are available for plasticity.

让我们首先讨论神经系统中可实现可塑性的不同系统。

And in doing so, I'll frame them in the context of what I do on a daily basis, on a weekly basis, and on a yearly basis.

在此过程中，我将根据我每天、每周和每年所做的事情来构建它们。

First of all, there are several forms of plasticity.

首先，可塑性有多种形式。

The best way to think about it is in terms of short-term, medium-term, and long-term plasticity.

最好的思考方式是从短期、中期和长期的可塑性角度来考虑。

Short-term plasticity is any kind of shift that you want to achieve in the moment or in the day, but that you don't necessarily want to hold onto forever.

短期可塑性是指你想在当下或当天实现的任何一种转变，但你不一定想永远坚持下去。

You might say, well, what kinds of things are those?

你可能会说，好吧，这些都是什么东西？

Well, for instance, short-term plasticity might be you wake up earlier than you would like to catch a flight, you're not feeling particularly alert, and you want to use a protocol, or you decide to use a protocol, which could be coffee or it could be a certain form of breathing, or it could be some other tool, to become more alert at a time of day when normally you aren't that alert.

嗯，举例来说，短期可塑性可能是你比你想要赶飞机的时间更早起床，你感觉不是特别警觉，你想使用一个方案，或者你决定使用一个方案，可以是咖啡，也可以是某种形式的呼吸，也可以是其他一些工具，让你在一天中通常不那么警觉的某个时间变得更加警觉。

But your expectation is that when you return home, you will discard the need to do that at 5:30 a.m.

但你的期望是，当你回到家时，你会放弃在凌晨 5:30 这样做的需要。

because you'll be asleep at 5:30 a.m.

因为你会在凌晨 5:30 睡觉

So there's short-term plasticity, behavioral plasticity.

所以存在短期可塑性、行为可塑性。

Then there's medium-term plasticity.

然后是中期可塑性。

For instance, if you go on vacation to Costa Rica and you don't know your way around Costa Rica, and you want to learn the different town and the routes there, but you don't have any intention of going back, it's just medium-term.

例如，如果你去哥斯达黎加度假，你不认识哥斯达黎加的路，你想了解不同的城镇和那里的路线，但你没有任何回去的打算，这只是中期。

You want to just program it in for sake of your time there, and then you want to discard it.

你只是想把它编程进去，以节省你在那里的时间，然后你想丢弃它。

Most of the time when we think about or talk about optimizing the brain, we're talking about long-term plasticity.

大多数时候，当我们思考或谈论优化大脑时，我们谈论的是长期可塑性。

We're talking about the kinds of changes that people want to make so that their brain reflexively works differently.

我们谈论的是人们想要做出的改变，以便他们的大脑本能地以不同的方式工作。

Long-term plasticity is almost always the big goal.

长期可塑性几乎总是大目标。

It's, I want to know how to speak that language.

我想知道如何说那种语言。

I want to be able to do that skill.

我希望能够掌握这项技能。

I want to be able to feel this way.

我希望能够有这样的感觉。

I'm going to frame all this in the context of the daily life, the weekly life, and the yearly life.

我将在日常生活、每周生活和每年生活的背景下构建这一切。

And that's because neuroplasticity and optimizing your brain rides on a deeper foundation of this thing that governs plasticity, and in fact governs all our life, called autonomic arousal, which is that we're asleep for part of the 24-hour cycle, and we are awake almost always.

这是因为神经可塑性和优化你的大脑依赖于这种控制可塑性的东西的更深层次的基础，事实上，它控制着我们的一生，称为自主唤醒，也就是说，我们在 24 小时周期的一部分时间里处于睡眠状态，而我们几乎总是醒着。

I've said it before, but I'll say it again, the trigger for plasticity and learning occurs during high focus, high alertness states, not while you're asleep.

我以前说过，但我还要再说一遍，可塑性和学习的触发因素发生在高度专注、高度警觉的状态下，而不是在你睡觉的时候。

And the focus and alertness are both key because of the neurochemicals associated with those states.

注意力和警觉性都是关键，因为神经化学物质与这些状态相关。

But the actual rewiring and the reconfiguration of the brain connections happens during non-sleep deep rest and deep sleep.

但大脑连接的实际重新布线和重新配置发生在非睡眠深度休息和深度睡眠期间。

So you trigger the change, and in sleep, you get the change.

所以你触发了改变，然后在睡眠中，你得到了改变。

So some of the things that we'll talk about today about optimizing the brain are centered around not sleep, but around the autonomic arousal system.

因此，我们今天要讨论的一些关于优化大脑的事情不是围绕睡眠，而是围绕自主唤醒系统。

We have this system of neurons in our brain and body that's just incredible that wake us up and make us alert.

我们的大脑和身体里有这个令人难以置信的神经元系统，它可以唤醒我们并让我们保持警觉。

And when we're not accessing that system well, we cannot access plasticity, we cannot optimize our brain.

当我们不能很好地访问该系统时，我们就无法获得可塑性，我们就无法优化我们的大脑。

Likewise, if we cannot sleep well and we can't rest well, we will not access plasticity and rewire our brain because that's when the actual configuration between the connections occurs.

同样，如果我们睡不好、休息不好，我们就无法获得可塑性并重新连接我们的大脑，因为那时连接之间的实际配置就会发生。

I'd like to take a quick break and acknowledge our sponsor, AG1.

我想稍微休息一下并感谢我们的赞助商 AG1。

AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens.

AG1 是一种维生素矿物质益生菌饮料，还包含益生元和适应原。

As somebody who's been involved in research science for almost three decades and in health and fitness for equally as long, I'm constantly looking for the best tools to improve my mental health, physical health, and performance.

作为一个从事科学研究近三十年以及同样长期从事健康和健身工作的人，我一直在寻找最好的工具来改善我的心理健康、身体健康和表现。

I discovered AG1 way back in 2012, long before I ever had a podcast or even knew what a podcast was, and I've been taking it every day since.

我早在 2012 年就发现了 AG1，那时我还没有播客，甚至还不知道播客是什么，从那时起我就每天都在听它。

I find that AG1 greatly improves all aspects of my health.

我发现 AG1 极大地改善了我健康的各个方面。

I simply feel much better when I take it.

当我服用它时，我只是感觉好多了。

AG1 uses the highest quality ingredients in the right combinations, and they're constantly improving their formulas without increasing the cost.

AG1 使用最优质的成分进行正确的组合，并且在不增加成本的情况下不断改进其配方。

In fact, AG1 just launched their latest formula upgrade.

事实上，AG1刚刚推出了他们最新的配方升级。

This new formula is based on exciting new research on the effects of probiotics on the gut microbiome and now includes several clinically studied probiotic strains shown to support both digestive health and immune system health, as well as to improve bowel regularity and to reduce bloating.

这种新配方基于关于益生菌对肠道微生物组影响的令人兴奋的新研究，现在包含几种经过临床研究的益生菌菌株，这些益生菌菌株显示出支持消化健康和免疫系统健康，以及改善肠道规律性和减少腹胀。

Whenever I'm asked if I could take just one supplement, what would that supplement be?

每当我被问到是否可以只服用一种补充剂时，该补充剂会是什么？

I always say AG1.

我总是说AG1。

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

如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 申请特别优惠。

For this month only, January 2025, AG1 is giving away 10 free travel packs and a year's supply of vitamin D3 K2.

仅在 2025 年 1 月这个月，AG1 赠送 10 个免费旅行包和一年的维生素 D3 K2。

Again, go to drinkag1.com/huberman to claim the 10 free travel packs and a year's supply of vitamin D3 K2.

再次访问 Drinkag1.com/huberman 领取 10 个免费旅行包和一年的维生素 D3 K2。

So to set this in context I wake up each day, and I'll be totally honest, I usually don't feel like bouncing right out of bed.

因此，为了将这一点放在上下文中，我每天醒来，而且我会完全诚实，我通常不喜欢立即从床上弹起来。

I wake up generally more tired and groggy than I would like because I tend to go to sleep too late.

我醒来时通常比我想要的更疲倦和昏昏沉沉，因为我往往睡得太晚。

What it means is that I'm not really matching my hardwired needs of going to bed probably at 8:30 or 9:00 and waking up at 4:00 a.m.

这意味着我并没有真正满足我的固有需求，即大概在 8:30 或 9:00 上床睡觉并在凌晨 4:00 起床。

So neuroplasticity will allow me to optimize my wakefulness, but I have to do something in order to access that.

因此，神经可塑性将使我能够优化自己的清醒状态，但我必须做一些事情才能达到这一点。

And some of you may already be anticipating what I'm about to say, which is, "Oh, no, he's going to tell us to get sunlight in our eyes in the first 30 minutes of the day." I am going to tell you to do that, but I'm going to also tell you two things that I have not discussed before which relate to the plasticity between the melanopsin cells, these sunlight detecting, bright light detecting cells in our eye, and the circadian clock.

你们中的一些人可能已经在期待我要说的话，那就是，“哦，不，他会告诉我们在一天的前 30 分钟内让阳光照射到眼睛里。”我会告诉你这样做，但我也会告诉你两件我之前没有讨论过的事情，它们与黑视蛋白细胞、我们眼睛中的这些阳光检测、强光检测细胞和生物钟之间的可塑性有关。

I've never said this before on this podcast, but it turns out that the connections between these melanopsin cells and the circadian clock are plastic throughout the lifespan, so there's an opportunity for short-term plasticity.

我以前从未在这个播客上说过这一点，但事实证明，这些黑视蛋白细胞和生物钟之间的连接在整个生命周期中都是可塑的，因此存在短期可塑性的机会。

So that's why I view sunlight first thing in the day.

这就是为什么我每天第一件事就是看到阳光。

It helps me wake up.

它帮助我醒来。

The other thing that I do is that there's a circuit that exists between the circadian clock and our adrenals, that I've talked about before, that triggers the release of cortisol first thing in the morning that wakes us up, especially when we view light.

我做的另一件事是，生物钟和我们的肾上腺之间存在一个回路，我之前谈到过，它会在早上第一件事触发皮质醇的释放，唤醒我们，尤其是当我们看到光时。

So if you're groggy in the morning, that's why viewing light is helpful.

因此，如果您早上感到昏昏沉沉，那么观察光线会很有帮助。

The other thing that I do is I delay my intake of caffeine for the first two hours that I'm awake.

我做的另一件事是在我醒着的头两个小时内延迟摄入咖啡因。

Earlier, we talked about the adenosine system and how the accumulation of adenosine makes us sleepy, and caffeine suppresses adenosine.

之前，我们讨论了腺苷系统以及腺苷的积累如何使我们昏昏欲睡，而咖啡因会抑制腺苷。

It makes us feel alert.

它让我们感到警觉。

And so by delaying caffeine until about two hours after waking, I'm able to capture and reinforce, to potentiate, the neural circuit that exists between the circadian clock and the cortisol release in the adrenals, as well as leave those adenosine receptors unoccupied so that I can then use the caffeine to get a natural lift in alertness and focus two hours later, as opposed to using it just to wake myself up out of sleepiness.

因此，通过将咖啡因推迟到醒来后大约两个小时，我能够捕捉和强化、加强存在于生物钟和肾上腺皮质醇释放之间的神经回路，并使这些腺苷受体处于闲置状态，这样我就可以在两小时后使用咖啡因来自然提高警觉性和注意力，而不是仅仅用它来唤醒自己从困倦中。

I also make sure I hydrate first thing in the morning.

我还确保早上第一件事就是补充水分。

There's plenty of data now showing that even a slight increase in dehydration, meaning just when you're lacking water, can make people have headaches.

现在有大量数据表明，即使脱水程度略有增加，即缺水时，也会让人头痛。

It can provide some additional photophobia.

它可以提供一些额外的畏光。

For those of you that are migraine prone, bright light can trigger migraines.

对于那些容易偏头痛的人来说，强光会引发偏头痛。

That's no surprise to those of you that get headaches and migraines.

对于那些患有头痛和偏头痛的人来说，这并不奇怪。

But dehydration can compound the vulnerability to migraine and headache.

但脱水会加剧偏头痛和头痛的风险。

So I drink water, I drink black coffee, or I drink maté, because I have Argentine lineage, which is just a high caffeine drink first thing in the morning.

所以我喝水，喝黑咖啡，或者喝马黛茶，因为我有阿根廷血统，这只是早上第一件事就是喝高咖啡因饮料。

But I delay it until two hours after I wake up, and that's because I want the circuits between my eye, and my circadian clock, and my adrenals to be functioning in a particular way so that then later the caffeine is an addition, it adds more alertness.

但我把它推迟到醒来后两个小时，那是因为我希望我的眼睛、生物钟和肾上腺之间的回路以特定的方式发挥作用，这样稍后咖啡因就会成为一种补充，它会增加更多的警觉性。

Now, this is a discussion about how to optimize your brain.

现在，这是关于如何优化你的大脑的讨论。

Many people who wake up quickly and just naturally feel like bouncing out of bed, I envy these people.

很多人醒来很快，自然而然地就想从床上弹起来，我很羡慕这些人。

They will do just fine by going into a learning bout or taking care of whatever it is that they need to take care of.

通过参加学习比赛或处理他们需要处理的任何事情，他们会做得很好。

Sometimes that's more mundane tasks like email and whatnot.

有时这是更平凡的任务，例如电子邮件之类的。

Here's more or less a rule about how the brain functions vis-à-vis focus, learning, and creativity.

这里或多或少有一条关于大脑如何在注意力、学习和创造力方面发挥作用的规则。

Generally, states of high alertness, when we're very alert, are great for strategy implementation, the sort of thing that we are very good at when we're well rested and we're focused, and our autonomic arousal, or our alertness rather, is at a high level.

一般来说，当我们非常警觉时，高度警觉的状态非常有利于策略的实施，当我们休息良好、注意力集中时，我们非常擅长执行策略，并且我们的自主唤醒，或者更确切地说，我们的警觉性处于高水平。

If you are somebody who is hitting that alertness phase of your day very early, right after you wake up, that's a great time to move right into things that, at least the research says, you already have the strategy and you just want to implement the strategy.

如果你是一个很早就进入一天中警觉阶段的人，就在你醒来之后，这是一个很好的时机，可以立即开始做一些事情，至少研究表明，你已经有了策略，并且你只想实施该策略。

But for me, for instance, I get up, I'm not terribly alert first thing, and so I try and just get my brain and my thoughts organized.

但对我来说，例如，当我起床时，我第一件事并不是非常警觉，所以我尝试让我的大脑和我的想法组织起来。

It's not a time for me to be responding in a very linear fashion to emails or carrying out calculations.

现在不是我以非常线性的方式回复电子邮件或进行计算的时候。

That comes about two hours later.

大约两个小时后。

And I think many people out there will relate.

我想很多人都会有共鸣。

Mid-morning is when many people tend to achieve their peak in alertness and focus.

上午十点左右是许多人的警觉性和注意力达到顶峰的时间。

Now, many times I get the question, and what I'm about to say is directly related to the hundreds of questions I got about this.

现在，我多次收到这个问题，而我要说的内容与我收到的数百个有关此问题的问题直接相关。

Should I use background music in order to learn?

我应该使用背景音乐来学习吗？

So as a rule of thumb, if you're feeling too keyed up, then silence and quiet is going to be helpful.

因此，根据经验，如果您感觉太紧张，那么保持安静会有所帮助。

In fact, if you're very keyed up, a particular circuit related to the basal ganglia starts getting triggered more easily.

事实上，如果你非常紧张，与基底神经节相关的特定回路就会更容易被触发。

It's called the go, no-go circuit.

这就是所谓的“走、不走”电路。

We have circuits that connect our forebrain to a structure in our brain called the basal ganglia, which is actually a collection of structures.

我们有将前脑连接到大脑中称为基底神经节的结构的电路，基底神经节实际上是结构的集合。

And the forebrain, which is involved in rational thought, and thinking, and planning, and action, is always trying to plan what should I do and then implement that action, and the basal ganglia are intimately involved in that discussion.

前脑参与理性思考、思考、计划和行动，总是试图计划我应该做什么，然后实施该行动，而基底神经节则密切参与该讨论。

There's a reciprocal loop of communication between basal ganglia and cortex.

基底神经节和皮质之间有一个相互交流的循环。

The basal ganglia has one set of connections to the cortex, and the cortex back to the basal ganglia, that facilitates go.

基底神经节与皮质有一组连接，而皮质又回到基底神经节，从而促进行走。

It facilitates action.

它有利于行动。

And the molecule, the neuromodulator dopamine, triggers the activation of go.

神经调节剂多巴胺分子会触发 go 的激活。

It tends to make us want to do more things.

它往往会让我们想做更多的事情。

It tends to make us biased toward action by the way that dopamine binds to something called the D1 receptor.

多巴胺与 D1 受体结合的方式往往会让我们偏向于采取行动。

It's just a particular type of dopamine receptor, for those of you that want to know.

对于那些想知道的人来说，它只是一种特殊类型的多巴胺受体。

The no-go pathway, the pathway in the basal ganglia and cortex that suppresses action, involves dopamine binding to this other receptor called the D2 receptor Now D1, D2 receptors, you can't just consciously decide, oh, I only want my D1 receptors and my D2 receptors to be active.

禁止通路，即基底神经节和皮质中抑制活动的通路，涉及多巴胺与另一种称为 D2 受体的受体结合。现在 D1、D2 受体，你不能只是有意识地决定，哦，我只希望我的 D1 受体和 D2 受体活跃。

You have to think about which sorts of states of mind and body facilitate go and which ones facilitate no go.

你必须考虑哪种身心状态有利于走，哪些状态不利于走。

There are three sort of levels of autonomic arousal, of alertness that bias us more toward go, no go, or both.

自主唤醒和警觉性分为三种级别，使我们更倾向于走、不走或两者兼而有之。

So here's how it works.

这就是它的工作原理。

Let's say I'm very alert.

假设我非常警觉。

Maybe I got a particularly good night's sleep the night before.

也许我前一天晚上睡得特别好。

I had a little too much coffee, and I'm going to sit down to some work.

我咖啡喝多了，我要坐下来干点工作了。

The thing to know, and what I always tell myself, is when I'm very alert, I am very prone to go to action, but I'm also prone to not no go, right?

需要知道的是，我总是告诉自己，当我非常警觉时，我很容易采取行动，但我也很容易不采取行动，对吗？

I'm not going to be very good at suppressing action.

我不会很擅长压制行动。

So those are two different things.

所以这是两件不同的事情。

Being biased toward action and being biased towards suppressing action are two different things.

偏向行动和偏向压制行动是两件不同的事情。

Okay?

好的？

So those are push/pull.

所以这些都是推/拉。

Toward action, suppress action.

走向行动，抑制行动。

So if I'm very alert, I'm aware that I will have a bias toward action.

因此，如果我非常警觉，我就会意识到我会对行动产生偏见。

It'll be hard for me to suppress non-action, but that it's very nonspecific.

我很难抑制不采取行动，但它非常不具体。

When you are very alert, the best situation for learning is going to be silence.

当你非常警觉时，最好的学习环境就是沉默。

It's going to be complete quiet.

一切将会完全安静。

If you are low arousal and you're tired and you're kind of sleepy, a lot of people find that having some background chatter and some background noise can help elevate their level of autonomic arousal.

如果你的唤醒度较低，而且你很累，而且有点困，很多人发现一些背景闲聊和背景噪音可以帮助提高他们的自主唤醒水平。

For most people, three hours after waking, those three hours tends to be the period in which they're most alert throughout the day.

对于大多数人来说，醒来后三个小时往往是他们一天中最警觉的时期。

So that morning three hours is quite vital.

所以那天早上的三个小时是非常重要的。

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

我想稍微休息一下并感谢我们的赞助商之一大卫。

David makes a protein bar unlike any other.

大卫制作的蛋白质棒与众不同。

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

它含有 28 克蛋白质，仅 150 卡路里，零克糖。

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

没错，28克蛋白质，其75%的热量都来自于蛋白质。

These bars from David also taste amazing.

大卫的这些酒吧味道也很棒。

My favorite flavor is chocolate chip cookie dough.

我最喜欢的口味是巧克力饼干面团。

But then again, I also like the chocolate fudge flavored one, and I also like the cake flavored one.

但话又说回来，我也喜欢巧克力软糖口味的，我也喜欢蛋糕口味的。

Basically, I like all the flavors.

基本上所有的口味我都喜欢。

They're incredibly delicious.

它们非常美味。

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

就我个人而言，我努力主要吃天然食品。

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

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

With David, I'm able to get 28 grams of protein with the calories of a snack, which makes it very easy to hit my protein goals of one gram of protein per pound of body weight each day, and it allows me to do that without taking in excess calories.

有了 David，我就能用一份零食的热量获取 28 克蛋白质，这使得我很容易达到每天每磅体重 1 克蛋白质的蛋白质目标，而且我可以在不摄入过量热量的情况下做到这一点。

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

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

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

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

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

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

Again, the link is davidprotein.com/huberman.

同样，链接是 david Protein.com/huberman。

Now, many of you might ask about exercise and when to exercise.

现在，很多人可能会问关于锻炼以及何时锻炼的问题。

In terms of rising body temperatures, and matching body temperature to mental alertness, et cetera, it's pretty clear that exercising early in the day not only biases us towards waking up earlier, but that it also triggers the release of things like epinephrine and other neuromodulators that lend itself to a situation where we have heightened levels of arousal and mental acuity in the late morning and even into the afternoon.

就体温上升、体温与精神警觉度的匹配等方面而言，很明显，清晨锻炼不仅会让我们早起，而且还会引发肾上腺素和其他神经调节剂等物质的释放，从而导致我们在上午晚些时候甚至下午的觉醒和精神敏锐度水平提高。

Now, this can be very good because if you want to restrict most of your focused learning to the early part of the day, exercising early in the day does set a neurochemical context or milieu for go.

现在，这可能非常好，因为如果你想将大部分集中学习限制在一天的早些时候，那么在一天的早些时候锻炼确实可以为你的神经化学环境或环境奠定基础。

It tends to trigger activation of the go pathway.

它往往会触发 go 通路的激活。

And so for those of you like myself, who have a hard time kind of engaging and getting into action early in the day, early morning exercise within an hour of waking, and certainly no later than three hours after waking, will give you, quote, unquote, more energy throughout the day.

因此，对于像我这样在一天中很难参与和采取行动的人来说，在起床后一小时内（当然不晚于起床后三个小时）进行晨间锻炼，会给你一整天更多的能量。

So in kind of reviewing what I've set up until now, I do the morning light thing.

因此，为了回顾到目前为止我所设置的内容，我做了晨光的事情。

I delay my caffeine two hours after waking, and then I generally try and get exercise in the first hour or ideally within the first three hours of waking up, and then I'll move into a focused learning bout.

我在起床后两个小时延迟摄入咖啡因，然后我通常会尝试在起床后的第一个小时内进行锻炼，或者最好在起床后的前三个小时内进行锻炼，然后我将进入集中学习阶段。

If I find that I'm too alert and then I generally will tend to eat and kind of bring down my level of alertness and will continue working.

如果我发现自己过于警觉，那么我通常会倾向于吃东西并降低我的警觉程度并继续工作。

I typically eat my first meal right around midday, whether or not I've exercised or not.

我通常在中午左右吃第一顿饭，无论我是否锻炼过。

In general, I rely on a low carbohydrate meal.

一般来说，我依靠低碳水化合物膳食。

I'll eat meat or salad or some variation of that, and nuts and fats and things like that because of the choline content for focus.

我会吃肉或沙拉或类似的东西，还有坚果和脂肪之类的东西，因为胆碱含量可以集中注意力。

I'm just going to continue to march through my day, and this is of course what I experience.

我将继续度过我的一天，这当然是我的经历。

Some people are quite different.

有些人则完全不同。

But what I find is around 2:00 or 3:00 PM, I start getting a little groggy, a little bit sleepy.

但我发现下午 2:00 或 3:00 左右，我开始变得有点昏昏沉沉，有点困。

I will tend to shift my work from work that requires a lot of duration, path, outcome, really careful analysis, and activation of the no-go pathway.

我倾向于将我的工作从需要大量持续时间、路径、结果、真正仔细的分析以及激活禁行路径的工作中转移出来。

Around early afternoon, I find I can do kind of typical, more mundane tasks because those tasks require less cognitive load, and they can be done more or less in and out of sequence.

下午早些时候，我发现我可以做一些典型的、更平凡的任务，因为这些任务需要较少的认知负荷，而且它们或多或少可以按顺序或不按顺序完成。

I can answer a couple email here, maybe answer that email there.

我可以在这里回复几封电子邮件，也可以在那里回复那封电子邮件。

And then typically around 4:00 PM or so, I do two things.

然后通常在下午 4:00 左右，我会做两件事。

One is I make sure I hydrate, and then I always do a non-sleep deep rest protocol sometime in the afternoon.

一是我确保补充水分，然后我总是在下午的某个时间进行非睡眠深度休息。

This is sometimes a 10-minute yoga nidra type protocol or a 30-minute yoga nidra type protocol.

有时是 10 分钟瑜伽休息术类型方案或 30 分钟瑜伽休息术类型方案。

And I do that because for me, by about 4:30 in the afternoon, I'm capable of doing basically nothing.

我这样做是因为对我来说，到下午 4:30 左右，我基本上什么都不做。

I personally find it a mistake to, at that point, down a double espresso and charge really hard.

我个人认为，此时喝下双份浓缩咖啡并非常努力地充电是错误的。

It just doesn't work for me.

这对我来说不起作用。

I end up really disrupting my sleep schedule.

我最终真的打乱了我的睡眠时间表。

I end up disrupting a lot of different things.

我最终破坏了很多不同的事情。

So for me, I do the non-sleep deep rest protocol.

所以对我来说，我会进行非睡眠深度休息方案。

I usually emerge from that feeling like I have another whole day's second wind, like I could just work, work, work, work, work.

当我从这种感觉中走出来时，就像我又恢复了一整天的活力，就像我可以工作、工作、工作、工作、工作。

And then I'll do a second bout of ...

然后我会进行第二回合...

learning.

学习。

I'll do some sort of work that either involves linear analysis of something, so maybe numerical work, or I'm trying to learn something.

我会做一些涉及某些东西的线性分析的工作，所以可能是数值工作，或者我正在尝试学习一些东西。

This learning bout is very different than the morning one.

这次学习活动与早上的学习活动非常不同。

This is a work bout or learning bout that's more in the clear, calm, and focused regime because I've come out of this non-sleep deep rest.

这是一场工作或学习的比赛，更需要清晰、平静和专注的状态，因为我已经摆脱了这种非睡眠深度休息。

I'm not ingesting caffeine because I want to make sure that I can sleep later that night really well.

我没有摄入咖啡因，因为我想确保那天晚上我能睡得很好。

And this tends to be more when I do creative type work.

当我从事创造性工作时，这种情况往往会更多。

Creativity is a very interesting state of mind in which we're taking existing elements, things that we already know, and rearranging them in ways that are novel.

创造力是一种非常有趣的思维状态，在这种状态下，我们采用现有的元素、已知的事物，并以新颖的方式重新排列它们。

Creativity has two parts.

创造力有两个部分。

It has a creative discovery mode, where you're kind of shuffling things around in a very relaxed way and kind of being playful or exploring different configurations.

它有一个创造性的发现模式，你可以以一种非常轻松的方式洗牌，并且可以玩耍或探索不同的配置。

And then creativity also has an absolutely linear implementation mode, in which you take the idea or the design you've come up with and you create something very robust and concrete.

然后创造力也有一种绝对线性的实施模式，在这种模式下，你采用你提出的想法或设计，然后创造出非常强大和具体的东西。

And so creativity is really a two-part thing.

所以创造力实际上是由两部分组成的。

And the first part of actively exploring different configurations, sometimes in a playful way, sometimes in a way that's almost random and just kind of exploring, that state is definitely facilitated by being relaxed and almost sleepy.

积极探索不同配置的第一部分，有时以一种有趣的方式，有时以一种几乎随机且只是探索的方式，这种状态肯定是通过放松和几乎昏昏欲睡来促进的。

When you find yourself in that clear, calm, and focused mode, creative works tend to come about very well in those regimes.

当你发现自己处于那种清晰、平静和专注的模式时，创造性的作品往往会在这些状态下很好地产生。

Now, I know that a lot of people out there rely on substances to access creative states.

现在，我知道很多人依靠物质来进入创造性状态。

I'm not a marijuana user.

我不是大麻使用者。

It's just not the drug for me for a variety of reasons.

由于多种原因，这不适合我。

I'm not a drinker.

我不喝酒。

It's not the substance for me for a variety of reasons.

由于多种原因，这对我来说并不重要。

The problem with using substances to access creativity is that generally, the substances that relax people will allow them to get into that creative brainstorming mode, but not so good at the linear implementation mode.

使用物质来获得创造力的问题在于，一般来说，让人放松的物质会让他们进入那种创造性的头脑风暴模式，但不太擅长线性实施模式。

So that afternoon block is when I try and access the freer, kind of looser mindset that's associated with the fatigue that comes later in the afternoon.

所以下午的时间段是我尝试进入更自由、更宽松的心态的时候，这种心态与下午晚些时候出现的疲劳有关。

For some of you, that state that favors creativity and creative learning might be better in the morning.

对于你们中的一些人来说，有利于创造力和创造性学习的状态在早上可能会更好。

I don't know.

我不知道。

You're going to have to decide.

你必须做出决定。

For some of you, you're going to be late shifted, some of you are going to be morning shifted.

对于有些人来说，你们会晚班，有些人会早班。

But where we have alertness, generally, we are good at linear implementation, we're good at activating the no-go pathway and suppressing action, and we're good at pursuing particular goals and strategy implementation.

但在我们有警觉性的地方，一般来说，我们擅长线性执行，我们擅长激活禁路和抑制行动，我们擅长追求特定目标和战略实施。

And where we tend to be more relaxed and we tend to be almost in a kind of sleepy mode, so for me, coming out of one of these non-sleep deep rest modes or sleep, that's when we tend to be better at novel configurations of existing elements, which is creativity.

我们往往会更加放松，并且几乎处于一种昏昏欲睡的模式，所以对我来说，从这些非睡眠深度休息模式或睡眠中出来时，我们往往会更好地对现有元素进行新颖的配置，这就是创造力。

And this brings about a question that I get all the time, which is what about psychedelics?

这带来了一个我一直被问到的问题，那就是迷幻药怎么样？

On psychedelics, people report being able to smell colors or to hear trees, et cetera, and that's because there's a lot of sensory blending.

服用迷幻药后，人们报告能够闻到颜色或听到树木的声音等等，这是因为存在大量的感官混合。

However, that's led to the misconception that sensory blending itself is a creative process.

然而，这导致了一种误解，认为感官混合本身就是一个创造性的过程。

There's nothing creative about sensory blending.

感官混合没有什么创意。

The essence of a creative process is new ways of configuring things that lend themselves to a bigger or greater or deeper or novel understanding on the part of the observer.

创造性过程的本质是配置事物的新方法，使观察者能够有更大、更大、更深或新颖的理解。

And just sensory blending is not going to accomplish that.

仅仅感官混合并不能实现这一点。

Now, I think that there may come a time, and certainly there are clinical trials that are happening now, where psychedelics are leveraged toward particular clinical goals.

现在，我认为可能会有这样一个时刻，当然现在正在进行一些临床试验，利用迷幻药来实现特定的临床目标。

These are clinical studies done with a psychiatrist present that is authorized to do that, that can help people through depression, trauma, et cetera.

这些是在有授权的精神科医生在场的情况下进行的临床研究，可以帮助人们度过抑郁症、创伤等。

So all of this is to say that, no, I don't take psychedelics to access creative states.

所以所有这一切都是在说，不，我不会服用迷幻药来进入创造性状态。

That's not where I think the major role, the important role of psychedelics might show up, if it's going to, for humanity.

我认为这不是迷幻药可能对人类发挥主要作用的地方，如果它愿意的话。

I think that it may have these important roles in the clinical context, provided it's done legally and safely.

我认为，只要合法且安全地进行，它可能在临床环境中发挥这些重要作用。

I think that the creative process being a two-stage process means that I am personally best served by having this period of nonlinear exploration of concepts, whatever it is I happen to be working on in the afternoon, but then I'll actually shelve that work.

我认为创作过程是一个两阶段的过程，这意味着我个人对概念的非线性探索最有帮助，无论我下午正在做什么，但随后我实际上会搁置这项工作。

I'll just set it aside, and then I'll revisit it the next day or even the next day to see whether or not the work itself is ready for deliberate linear implementation, which I would want to do during one of these highly focused states.

我会把它放在一边，然后第二天甚至后天我会重新审视它，看看工作本身是否准备好进行深思熟虑的线性实施，这是我希望在这些高度集中的状态之一期间进行的。

So the long and short way of saying this is that when we're very alert, do linear type of operations.

因此，长话短说就是，当我们非常警觉时，进行线性类型的操作。

When we tend to be more sleepy and more relaxed, that's when creative works can first be conceived, but their implementation requires high levels of alertness.

当我们比较困倦、比较放松的时候，创意作品就可以首先构思出来，但其实施需要高度的警觉性。

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

我想稍微休息一下并感谢我们的赞助商之一 LMNT。

LMNT is an electrolyte drink that has everything you need and nothing you don't.

LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。

That means the electrolytes, sodium, magnesium, and potassium, in the correct ratios, but no sugar.

这意味着电解质、钠、镁和钾的比例正确，但不含糖。

We should all know that proper hydration is critical for optimal brain and body function.

我们都应该知道，适当的水分对于最佳的大脑和身体功能至关重要。

In fact, even a slight degree of dehydration can diminish your cognitive and physical performance to a considerable degree.

事实上，即使是轻微程度的脱水也会在很大程度上降低您的认知和身体表现。

It's also important that you're not just hydrated, but that you get adequate amounts of electrolytes in the right ratios.

同样重要的是，您不仅要补充水分，还要以正确的比例获得足量的电解质。

Drinking a packet of LMNT dissolved in water makes it very easy to ensure that you're getting adequate amounts of hydration and electrolytes.

喝一包溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。

To make sure that I'm getting proper amounts of both, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I wake up in the morning, and I drink that basically first thing in the morning.

为了确保我摄入适量的两者，当我早上醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。

I'll also drink a packet of LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.

在进行任何体育锻炼时，我还会喝一包溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水分和电解质时。

There are a bunch of different great-tasting flavors of LMNT.

LMNT 有多种不同的美味口味。

I like the watermelon, I like the raspberry, I like the citrus.

我喜欢西瓜，我喜欢覆盆子，我喜欢柑橘。

Basically, I like all of them.

基本上，我都喜欢。

If you'd like to try LMNT, you can go to drinklmnt.com/huberman to claim an LMNT sample pack with the purchase of any LMNT drink mix.

如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman，购买任何 LMNT 混合饮料即可领取 LMNT 样品包。

Again, that's Drink LMNT, spelled L-M-N-T, so it's drinklmnt.com/huberman to claim a free sample pack.

同样，这是 Drink LMNT，拼写为 L-M-N-T，因此可以通过 Drinklmnt.com/huberman 索取免费样品包。

Now, that gets us more to the kind of late afternoon, evening.

现在，这让我们更多地进入下午晚些时候、晚上。

Now, I am, as I've mentioned before, I'm a proponent of getting sunlight in the evening as well.

现在，正如我之前提到的，我也支持在晚上接受阳光照射。

By getting light in the evening, it accomplishes two things for me.

通过在晚上获得光线，它为我完成了两件事。

First of all, it makes sure that I don't get up too early, that I'm not waking up at 3:00 or 4:00 in the morning because it's going to shift my clock.

首先，它确保我不会起得太早，确保我不会在凌晨 3:00 或 4:00 起床，因为这会改变我的时钟。

It's going to delay it a little bit.

会稍微推迟一点。

And so this is really important.

所以这非常重要。

If you want to keep your schedule on a normal routine, on a regular 24-hour cycle, and not have your circadian rhythms of sleep and wakefulness drifting all over the place, and you want some predictability to how your mind is going to work in order to optimize learning and performance, well, then you need to get morning light and evening light.

如果你想让你的日程安排保持在正常的作息上，按照 24 小时的周期进行，而不是让你的睡眠和觉醒的昼夜节律随处浮动，并且你想要对你的思维如何运作有一定的可预测性，以优化学习和表现，那么你需要在早晨和晚上获得光照。

The morning light is going to advance my clock, make my system want to get up earlier, and the evening light is going to delay my clock a little bit so that on average, it kind of bookends my circadian mechanisms, and I'll basically want to go to sleep at more or less the same time each night and wake up more or less at the same time each morning.

早晨的光线会让我的生物钟提前，让我的系统想要早点起床，晚上的光线会让我的生物钟延迟一点，所以平均来说，它会影响我的昼夜节律机制，我基本上会想要每晚或多或少在同一时间入睡，每天早上或多或少在同一时间醒来。

That's how it works, and that's a hardwired mechanism.

这就是它的工作原理，这是一个硬连线的机制。

That's not some subjective thing that I tell myself.

这不是我告诉自己的一些主观的事情。

That's a hardwired mechanism.

这是一个硬连线机制。

So that gets us to the evening, and generally in the evening, I'll get that light by going outside, and then I'll start to dim them for the evening because as I've mentioned many times before, and I'm not going to belabor the point, you want to minimize your light exposure, especially overhead bright light exposure in the evening from about 10:00 PM to 4:00 AM.

这样我们就到了晚上，一般在晚上，我会到外面去获得光线，然后我会开始在晚上调暗它们，因为正如我之前多次提到的，我不会详细说明这一点，你需要尽量减少你的光暴露，特别是晚上从晚上 10:00 到凌晨 4:00 左右的头顶强光暴露。

So for me, it's screens off, it's dim lights, and that's what favors falling asleep and a good night's sleep for me.

所以对我来说，屏幕关闭，灯光昏暗，这对我来说有利于入睡和睡个好觉。

Since we were talking about food earlier, I'll just revisit a little bit of what I said before.

由于我们之前讨论过食物，所以我将回顾一下我之前说过的一些内容。

My evening meal tends to be more carbohydrate-rich, so I'm not one of these people that's keto or high meat only or anything like that.

我的晚餐往往富含碳水化合物，所以我不是那些只吃酮或高肉或类似东西的人之一。

Remember, fasting and low carbohydrate states facilitate alertness.

请记住，禁食和低碳水化合物状态有助于提高警觉性。

Carbohydrate-rich foods facilitate calmness and sleepiness.

富含碳水化合物的食物有助于平静和睡意。

They stimulate the release of tryptophan in the transition to sleep.

它们在睡眠过渡过程中刺激色氨酸的释放。

I tend to achieve that state using carbohydrates, and it also replenishes glycogen.

我倾向于使用碳水化合物来达到这种状态，而且它还能补充糖原。

The next piece of scientific data that I'm going to describe is a very important piece of scientific data for sake of understanding how to optimize your brain and access sleep.

我要描述的下一个科学数据是非常重要的科学数据，可以帮助您了解如何优化大脑和获得睡眠。

It also can help avoid a lot of anxiety issues.

它还可以帮助避免很多焦虑问题。

The peak output of the circadian clock for wakefulness, in other words, the peak of our wakefulness and the suppression of the sleep signal actually happens very late in the day.

生物钟的觉醒峰值输出，换句话说，我们的觉醒峰值和睡眠信号的抑制实际上发生在一天中很晚的时候。

So we have this trough of activity and body temperature is lowest right before waking.

所以我们在醒来前有这个活动低谷，体温最低。

Then as we wake up, our body temperature goes up and into the afternoon, it continues to go up, up, up, up, up, and then it tends to fall in the evening and towards bedtime.

然后，当我们醒来时，我们的体温会上升，到下午，它会继续上升，上升，上升，上升，上升，然后在晚上和就寝时间趋于下降。

But there's a brief blip of release of peptides and other substances from the sleep centers in the brain that signals the peak of alertness and wakefulness about an hour before bedtime.

但大脑睡眠中心会短暂释放肽和其他物质，这标志着睡前大约一小时警觉性和清醒度达到顶峰。

Now, that's often the time when people start stressing about the fact that they have something to do the next day, and they worry about not being able to sleep, and it can cascade into a whole set of things.

现在，这通常是人们开始强调第二天有事情要做的时候，他们担心无法入睡，这可能会引发一系列事情。

I anticipate a peak in alertness and activity, and I don't worry about it.

我预计警觉性和活动会达到高峰，但我并不担心。

I use that perhaps to get organized for the next day.

我也许会用它来组织第二天的活动。

But basically, I just go through, if I'm going to do anything, it's going to be very mundane task, like cleaning or things that require almost zero effort, and that probably speaks to my cleaning abilities, too.

但基本上，我只是经历过，如果我要做任何事情，那将是非常平凡的任务，例如清洁或几乎需要零努力的事情，这可能也说明了我的清洁能力。

I tend to go to sleep somewhere around 10:30, 11:00, and if all goes well, I stay asleep for four or five hours.

我一般会在10:30、11:00左右睡觉，如果一切顺利的话，我会睡四五个小时。

Typically, it's three or four, and then I wake up.

通常是三四点，然后我就醒了。

What it probably reflects is that the real time, meaning the time that I should go to sleep, is probably closer to 8:00.

它可能反映出的是，真实时间，即我应该睡觉的时间，可能接近8:00。

The word midnight was literally supposed to mean mid-night.

午夜这个词的字面意思应该是午夜。

We were meant to go to sleep and wake up with the setting and rising of the sun.

我们应该随着太阳的升起和落下而入睡并醒来。

So I think that's the natural pattern, and we've just deviated from it with artificial lights.

所以我认为这是自然模式，我们只是用人造光偏离了它。

So waking up at 3:00 AM or 4:00 AM doesn't necessarily mean that there's something screwed up about you.

因此，凌晨 3:00 或 4:00 醒来并不一定意味着您有什么问题。

What it likely means is that you were supposed to go to bed much earlier.

这可能意味着你应该早点睡觉。

And because of this asymmetry in the autonomic nervous system where it's much easier for us to push and to delay our sleep time than it is to accelerate our wake-up time, in other words, it's easier to stay up and hang out at the party, even if you don't want to be there, than it is to wake up when you're exhausted and you're fast asleep.

由于自主神经系统的这种不对称性，我们更容易推动和延迟睡眠时间，而不是加快起床时间，换句话说，即使你不想参加聚会，熬夜出去玩也比在精疲力尽、熟睡时醒来更容易。

Most people are pushing through into the late hours of the evening and night and going to bed much later than they naturally would want to.

大多数人都会熬夜到深夜，上床睡觉的时间比他们自然想要的要晚得多。

And so I personally don't want to go to bed at 8:00 PM.

所以我个人不想在晚上 8:00 睡觉。

A lot of good things happen between 8:00 PM and 11:00 PM, and so I want to enjoy those, and I push through the evening hours.

晚上 8:00 到晚上 11:00 之间会发生很多美好的事情，所以我想享受这些，所以我会熬过晚上的时间。

But as a consequence, I'm running out of melatonin.

但结果是，我的褪黑素快用完了。

My melatonin release is basically subsided by about 3:00 or 4:00 AM, and so it makes sense that I would wake up.

我的褪黑激素释放基本上在凌晨 3:00 或 4:00 左右减弱，因此我醒来是有道理的。

If I wake up in the middle of the night and I'm anxious for whatever reason and my mind is looping, I have a couple rules.

如果我半夜醒来，无论出于什么原因感到焦虑并且我的思绪在循环，我有一些规则。

One is I don't trust anything I think about when I wake up in the middle of the night, any of it.

一是我不相信半夜醒来时想到的任何事情。

There's just nothing either for me terribly creative or worth linear implementation at that time.

当时对我来说没有什么非常有创意或值得线性实施的东西。

But one thing that has been very helpful is to sometimes do one of these non-sleep deep rest protocols as a way to go back into sleep.

但非常有帮助的一件事是，有时会进行其中一种非睡眠深度休息方案，作为重新进入睡眠的一种方式。

Those for me have been very useful at helping me turn off looping thinking in the middle of the night and fall back asleep.

这些对我来说非常有用，可以帮助我在半夜停止循环思维并重新入睡。

In reviewing my schedule for you, just as a context for how to implement certain types of tools for optimizing learning, realize that it gives the impression that there's a 90-minute bout of learning and work in the morning and then a 90-minute bout of creative-type work in the afternoon, and that's it.

在回顾我的日程安排时，就像如何实施某些类型的工具来优化学习的背景一样，要意识到它给人的印象是上午有 90 分钟的学习和工作，然后在下午有 90 分钟的创造性工作，仅此而已。

There are a lot of hours in between, of course, and I just want to be very clear.

当然，中间有很多个小时，我只想说得非常清楚。

Those hours for me are occupied by pretty, not mundane tasks, but things that are kind of random.

对我来说，这些时间都被漂亮的、不是平凡的任务占据，而是一些随机的事情。

Those are things like email or attending to Zoom meetings or meeting with colleagues and students and things of that sort.

这些是诸如电子邮件或参加 Zoom 会议或与同事和学生会面之类的事情。

I mention those two 90-minute bouts because those are the two 90-minute bouts where I'm trying to expand on the mental capacities that I already have.

我之所以提到那两场 90 分钟的比赛，是因为在这两场 90 分钟的比赛中，我试图扩展我已有的心理能力。

They're really where I'm trying to stretch and grow what I'm able to do on a regular basis reflexively.

它们确实是我本能地尝试延伸和发展我能够定期做的事情的地方。

And so for many of you out there who are in school or who have family demands or other demands, the key is to slot in those brain optimization segments of about 90 minutes, one or two or maybe more per day.

因此，对于许多在校学生、有家庭需求或其他需求的人来说，关键是要安排大约 90 分钟的大脑优化时间，每天一两个或更多。

You're trying to slot those in wherever you can amidst your other obligations and things that you need to do.

你试图将这些安排在你的其他义务和你需要做的事情中。

But you want to do that in an intelligent way that's anchored to your biology, and then you want to do a number of things, which I've talked about today, in order to optimize those sessions to get the most out of them.

但是你想要以一种基于你的生物学的智能方式来做到这一点，然后你想要做一些我今天谈到的事情，以优化这些课程以充分利用它们。

I think the way to look at any tool to modulate or measure the nervous system is ask whether or not it's going to move you up or down the state of autonomic arousal, whether or not it's going to make you more alert or more calm, more focused or less focused.

我认为看待任何调节或测量神经系统的工具的方法是问它是否会使你的自主唤醒状态上升或下降，是否会让你更加警觉或更加平静，更加专注或不那么专注。

That's kind of the two axes here that we need to think about.

这就是我们需要考虑的两个轴。

I think the subjective reading of whether or not one is alert or calm, and whether or not that alertness or calmness matches the goal or the thing that we're trying to achieve in terms of learning, including sleep, is the most valuable internal tool and recognition that we can all have.

我认为主观解读一个人是否警觉或冷静，以及这种警觉或冷静是否符合我们在学习（包括睡眠）方面试图实现的目标或目标，是我们所有人都可以拥有的最有价值的内部工具和认可。

But ultimately, it's about tailoring that alertness and calmness to the specific types of learning and activities that you are going to do and perform.

但最终，它是根据您将要进行和执行的特定类型的学习和活动来调整警觉性和冷静度。

And it's reciprocal, meaning some of those activities, like exercise early in the day, will increase your level of autonomic arousal and alertness.

这是相互的，这意味着其中一些活动（例如清晨的锻炼）会提高您的自主神经唤醒和警觉性水平。

Certain foods will tend to wake you up.

某些食物往往会唤醒您。

Certain foods will tend to make you more sleepy, and the volume of food and the timing of food is a factor also.

某些食物往往会让你更困，食物的量和进食的时间也是一个因素。

So it's a huge parameter space.

所以这是一个巨大的参数空间。

It's a huge set of variables that impacts whether or not we're feeling well, performing well, learning great, or not learning great.

这是一组巨大的变量，影响着我们是否感觉良好、表现良好、学习出色或学习不佳。

And the key thing is to become an observer of your own system and what works for you, and to recognize that there are two bins of tools for optimizing learning and brain performance.

关键是成为你自己的系统和对你有用的系统的观察者，并认识到有两类工具可以优化学习和大脑表现。

One are tools that are really anchored in biological mechanism, and we are certain of what those are, and I've talked about some of those.

一种是真正植根于生物机制的工具，我们确定它们是什么，我已经讨论过其中的一些。

The other are the more subjective tools.

其他是更主观的工具。

For some of you, visualization might work terrifically well.

对于你们中的一些人来说，可视化可能非常有效。

For some of you, one song might really wake you up because of the associations you have with it.

对于你们中的一些人来说，一首歌可能真的会唤醒您，因为您与它有关联。

And for me, it might repel me from the room because I don't like it, or it might put me to sleep.

对我来说，它可能会因为我不喜欢它而将我赶出房间，或者它可能会让我入睡。

But of course, volume is kind of a universal.

但当然，成交量是一个普遍现象。

Loud music tends to wake people up.

响亮的音乐往往会把人吵醒。

Soft music doesn't tend to wake them up quite as much.

轻柔的音乐不太能让他们醒来。

So part of today is really getting you to think about, in a scientific way, in a structured way, about the non-negotiable elements, which are that you're going to have a period of every 24-hour cycle when you tend to be more awake and a period when you tend to be more asleep, and how to leverage those so you're not fighting an uphill battle to wake up when you actually would want to be and should be sleepy, and not trying to go to sleep when you are naturally going to be most awake.

因此，今天的部分内容实际上是让您以科学的方式、结构化的方式思考不可商量的因素，即您在每个 24 小时周期中都会有一段时期您会更清醒，也有一段时期您会更容易入睡，以及如何利用这些时间，这样您就不会在您真正想要并且应该困倦的时候醒来，也不会在您自然最困的时候试图入睡。醒着。

So a lot of it really anchors back to those core mechanisms of biology, and then you start layering on the different protocols of food and supplementation, et cetera.

因此，其中很多内容确实回到了生物学的核心机制，然后你开始对食物和补充剂等不同的方案进行分层。

And I think it's important to recognize that some people are just more go, go, go, go, go, and no go.

我认为重要的是要认识到有些人只是更多地去，去，去，去，去，而不去。

And some people are just calmer and have a harder time getting into action in an activity.

有些人只是比较冷静，很难在活动中采取行动。

It's just the way that we're wired.

这就是我们的联系方式。

Some of us have autonomic nervous systems that are more geared towards parasympathetic calm states.

我们中的一些人的自主神经系统更适合副交感神经的平静状态。

And so there are people like that, too.

所以也有这样的人。

And so you have to know where you are and what particular goals you're trying to pursue.

所以你必须知道你在哪里以及你正在努力追求什么特定目标。

As always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。