Essentials: Protocols to Improve Vision & Eyesight

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

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

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

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

这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

Today's episode is going to be all about vision and eyesight, a topic that's very near and dear to my heart because it's the one that I've been focusing on for well over 25 years of my career.

今天的节目主要是关于视力和视力，这是一个我非常关心的话题，因为这是我在 25 年多的职业生涯中一直关注的话题。

When we hear the word vision, we most often think about eyesight or our ability to perceive shapes and objects and faces and colors.

当我们听到“视觉”这个词时，我们最常想到的是视力或感知形状、物体、面孔和颜色的能力。

However, our eyes are responsible for much more than that, including our mood, our level of alertness, and all of that is included in what we call vision.

然而，我们的眼睛负责的远不止这些，包括我们的情绪、我们的警觉程度，所有这些都包含在我们所谓的视觉中。

What is vision?

什么是愿景？

Well, vision starts with the eyes.

嗯，视觉从眼睛开始。

We have no what's called extraocular light perception.

我们没有所谓的眼外光感知。

While it feels good to have light on our skin, while it feels good to be outside in the sunlight for most people, the only way that light information can get to the cells of your body is through these two little goodies on the front of your face.

虽然光线照射在我们的皮肤上感觉很好，而对于大多数人来说，在户外的阳光下感觉很好，但光信息到达身体细胞的唯一途径是通过你脸上的这两个小东西。

And for those of you listening, I'm just pointing to my eyes.

对于那些正在听的人，我只是指着我的眼睛。

As many of you have heard me say before on this and other podcasts, your eyes, in particular, your neural retinas, are part of your central nervous system.

正如你们中的许多人之前在这个播客和其他播客中听我说过的那样，您的眼睛，特别是您的神经视网膜，是中枢神经系统的一部分。

They are part of your brain.

它们是你大脑的一部分。

They are the only part of your brain that sits outside the cranial vault.

它们是大脑中唯一位于颅顶之外的部分。

In other words, you have two pieces of your brain that deliberately got squeezed out of the skull during development and placed in these things we call eye sockets.

换句话说，你的大脑有两块在发育过程中被故意从头骨中挤出并放置在我们称为眼窝的地方。

Now, the eyes have a lot of other goodies in them that are very important, and those are the goodies that we're going to focus on a lot today.

现在，眼睛还有很多其他非常重要的好处，这些都是我们今天要重点关注的好处。

There's a lens to focus light precisely to the retina.

有一个镜头可以将光线精确地聚焦到视网膜上。

There are also other pieces of the eye that are designed to keep the eye lubricated.

眼睛还有其他部分旨在保持眼睛润滑。

You also have these things that we call eyelashes.

你还有这些我们称之为睫毛的东西。

Most people don't know this, but eyelashes are there to trigger the blink reflex.

大多数人不知道这一点，但睫毛可以触发眨眼反射。

They aren't just aesthetically nice.

它们不仅仅是美观。

Eyelashes are there so that if a piece of dust or something starts to head towards the cornea, the eye blinks very fast.

睫毛的存在使得如果一块灰尘或其他东西开始进入角膜，眼睛就会眨得很快。

It's the fastest reflex you own.

这是你拥有的最快的反射能力。

We also have these things called eyelids.

我们也有称为眼睑的东西。

Now, eyelids might seem like the most boring topic of all, but they are incredibly fascinating.

现在，眼睑可能看起来是最无聊的话题，但它们却非常迷人。

Today, we're going to talk about how you can actually use your visual system to increase your levels of alertness based on the neural circuits that link your brain stem with your eyelids.

今天，我们将讨论如何实际使用视觉系统来提高基于连接脑干和眼睑的神经回路的警觉性水平。

So let's talk about what the eyes do for vision.

那么让我们来谈谈眼睛对视力的作用。

Basically, the entire job of the eyes is to collect light information and send it off to the rest of the brain in a form that the brain can understand.

基本上，眼睛的整个工作就是收集光信息并以大脑可以理解的形式将其发送到大脑的其他部分。

Remember, no light actually gets in past those neural retinas.

请记住，实际上没有光线可以穿过这些神经视网膜。

It gets to the neural retina, and we have specific cells in the eye called photoreceptors.

它到达神经视网膜，我们的眼睛中有称为感光器的特定细胞。

They come in two different types, rods and cones.

它们有两种不同的类型：杆状和锥状。

Cones are mainly responsible for daytime vision, and the rods are mainly responsible for vision at night or under low light conditions, generally speaking.

一般来说，视锥细胞主要负责白天的视力，而视杆细胞主要负责夜间或弱光条件下的视力。

These photoreceptors, the rods and cones, have chemical reactions inside them that involve things like vitamin A, and that chemical reaction converts the light into electricity.

这些感光细胞（视杆细胞和视锥细胞）内部发生化学反应，其中涉及维生素 A 等物质，并且该化学反应将光转化为电能。

Within the eye, within the retina, there are then a series of stages of processing, and that information eventually gets sent into the brain by a very specific class of neurons.

在眼睛里，在视网膜里，有一系列的处理阶段，信息最终被一类非常特殊的神经元发送到大脑。

They're called retinal ganglion cells.

它们被称为视网膜神经节细胞。

Now, here's what's incredible.

现在，这就是令人难以置信的事情。

I just want you to ponder this for a second.

我只是想让你思考一下这个问题。

This still blows my mind.

这仍然让我震惊。

Everything you see around you, you're not actually seeing those objects directly.

你在周围看到的一切，你实际上并没有直接看到这些物体。

What you're doing is you're making a best guess about what's there based on the pattern of electricity that arrives in your brain.

你所做的就是根据到达你大脑的电流模式对那里有什么做出最好的猜测。

Now, that might just seem totally wild and hard to wrap your head around, but think about it this way, because this is the way it actually works.

现在，这可能看起来非常疯狂并且难以理解，但请这样想，因为这就是它实际的工作方式。

Let's take an example of a color, like green or blue.

让我们举一个颜色的例子，比如绿色或蓝色。

You have cones in your eye that respond best to the wavelength of light that is reflected off, say, a green apple.

你眼睛里的视锥细胞对从青苹果等物体反射的光的波长反应最好。

So you don't actually see the green apple.

所以你实际上并没有看到青苹果。

What you see is the light bouncing off that green apple, and it goes into your eye, and you see it and perceive it as round and green, but not because you see anything green.

你看到的是那个青苹果反射的光，它进入你的眼睛，你看到它并感知它是圆形和绿色的，但不是因为你看到任何绿色的东西。

No green light arrives in your brain.

没有绿光到达你的大脑。

What happens is your brain actually compares the amount of green reflection coming off that apple to the amount of red and blue around it.

实际上，你的大脑会将苹果发出的绿色反射量与其周围的红色和蓝色反射量进行比较。

What the brain is receiving is a series of signals, electrical signals, and it's comparing electrical signals in order to come up with what we call these perceptions, like I see something green, a green apple, or I see red.

大脑接收的是一系列信号，即电信号，它会比较电信号，以得出我们所说的感知，就像我看到绿色的东西、青苹果，或者我看到红色。

So that's what I'd like you to understand about the way the eye communicates with the brain.

这就是我希望您了解眼睛与大脑交流的方式。

I would also like you to understand that the brain itself is making these guesses, and that those guesses are largely right.

我还希望你明白，大脑本身正在做出这些猜测，并且这些猜测基本上是正确的。

How do I know that?

我怎么知道呢？

Well, they're right because when you reach out to grab a glass, most of the time you grab the glass and you don't miss.

嗯，他们是对的，因为当你伸手去拿玻璃杯时，大多数时候你会抓住玻璃杯并且不会错过。

Most of the time when you make judgments about the world around you based on your visual impression of them, it allows you to move functionally through the world.

大多数时候，当您根据对周围世界的视觉印象对周围世界做出判断时，它可以让您在世界中功能性地移动。

So the brain is doing these incredible things.

所以大脑正在做这些不可思议的事情。

It's also creating depth, a sense of depth, even though what arrives from the retina is essentially a readout of a two-dimensional flat image.

它还创造了深度，一种深度感，尽管从视网膜到达的本质上是二维平面图像的读数。

Your eyes are slightly offset from one another, so that, for instance, if I look at you, if you were standing right in front of me right now and I were to look at you, the image of your face, the light bouncing off your face, to be more precise, lands on one eye in a slightly different location than it does in the other eye, and then the brain does math.

你的眼睛彼此之间略有偏移，因此，例如，如果我看着你，如果你现在就站在我面前，而我看着你，你的脸的图像，从你脸上反射的光，更准确地说，落在一只眼睛上的位置与另一只眼睛略有不同，然后大脑进行数学运算。

It basically does the equivalent of geometry and trigonometry and essentially figures out how far away you are from me, which is just incredible.

它基本上相当于几何和三角学，并且基本上可以计算出你离我有多远，这真是令人难以置信。

So the brain does all this very, very fast, and the brain uses about 40% to 50% of its total real estate for vision.

因此，大脑完成这一切的速度非常非常快，并且大脑将其总空间的大约 40% 到 50% 用于视觉。

That's how important vision is.

可见愿景是多么重要。

Now I want to talk about the other aspect of vision, which is the stuff that you don't perceive, the subconscious stuff, and then we'll transition directly into how you can use light and eyesight to control this other stuff, because it's very important, and that other stuff is mood, sleep, and appetite.

现在我想谈谈视觉的另一个方面，就是你感知不到的东西，潜意识的东西，然后我们将直接过渡到如何使用光和视力来控制其他的东西，因为它非常重要，其他的东西是情绪、睡眠和食欲。

And there are ways in which you can use these same protocols that I will describe in order to preserve and even enhance your vision, your ability to see things and consciously perceive them.

您可以通过多种方式使用我将描述的这些相同的协议，以保持甚至增强您的视力，您看到事物并有意识地感知它们的能力。

So the protocols we will describe have a lot of carryover to both conscious eyesight and to these subconscious aspects of vision.

因此，我们将描述的协议对有意识视力和视觉的这些潜意识方面都有很多影响。

And I just want you to understand a little bit more about the science of seeing, of eyesight and vision, and then all the protocols will make perfect sense.

我只是想让你多了解一点关于视觉、视力和视觉的科学，然后所有的协议就会变得完全有意义。

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

我想稍微休息一下，并向我们的赞助商“八睡”表示感谢。

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

August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。

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

现在，我之前在这个播客上谈到过我们迫切需要每晚获得充足的优质睡眠。

Now, one of the best ways to ensure a great night's sleep is to ensure that the temperature of your sleeping environment is correct, and that's because in order to fall and stay deeply asleep, your body temperature actually has to drop about one to three degrees.

现在，确保一夜好眠的最佳方法之一是确保睡眠环境的温度正确，这是因为为了入睡并保持深度睡眠，您的体温实际上必须下降约一到三度。

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

为了醒来时感觉神清气爽、精力充沛，您的体温实际上必须升高约一到三度。

Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.

八睡眠会根据您的独特需求自动调节整个晚上的床温。

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

现在，我发现这非常有用，因为我喜欢让床在半夜变得非常凉爽，在半夜变得更冷，而在我醒来时变得温暖。

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

这就是给我最慢波睡眠和快速动眼睡眠的原因。

And I know that because Eight Sleep has a great sleep tracker that tells me how well I've slept and the types of sleep that I'm getting throughout the night.

我知道这一点，因为八睡眠有一个很棒的睡眠追踪器，它可以告诉我我的睡眠质量以及我整晚的睡眠类型。

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

我已经睡在八睡眠床垫套上四年了，它彻底改变并改善了我的睡眠质量。

Their latest model, the Pod 4 Ultra, also has snoring detection that will automatically lift your head a few degrees in order to improve your airflow and stop you from snoring.

他们的最新型号 Pod 4 Ultra 还具有打鼾检测功能，可以自动将您的头部抬起几度，以改善气流并阻止您打鼾。

If you decide to try Eight Sleep, you have 30 days to try it at home, and you can return it if you don't like it, no questions asked.

如果您决定尝试八睡眠，您有 30 天的时间在家试用，如果您不喜欢，可以无条件退货。

But I'm sure that you'll love it.

但我确信您会喜欢它。

Go to eightsleep.com/huberman to save up to $350 off your Pod 4 Ultra.

前往八睡眠.com/huberman 购买 Pod 4 Ultra 最高可节省 350 美元。

Eight Sleep ships to many countries worldwide, including Mexico and the UAE.

八号睡眠船运往世界各地的许多国家，包括墨西哥和阿联酋。

Again, that's eightsleep.com/huberman to save up to $350 off your Pod 4 Ultra.

再次强调，访问八sleep.com/huberman，您的 Pod 4 Ultra 最高可节省 350 美元。

So as amazing as eyesight is, it actually did not evolve for us to see shapes and colors and motion and form.

尽管视力令人惊叹，但实际上我们并没有进化出能够看到形状、颜色、运动和形式的能力。

The most ancient cells in our eyes, and the reason we have eyes, is to communicate information about time of day to the rest of the brain and body.

我们眼睛中最古老的细胞，也是我们拥有眼睛的原因，是将一天中的时间信息传达给大脑和身体的其他部分。

Remember, there's no extraocular photoreception.

请记住，没有眼外感光。

There's no way for light information to get to all the cells of your body.

光信息无法到达你身体的所有细胞。

But every cell in your body needs to know if it's night or day.

但你体内的每个细胞都需要知道现在是晚上还是白天。

Now, I talked a little bit about this in the episodes on sleep, and this episode is not about sleep, but I want to emphasize that there is a particular category of retinal ganglion cell.

现在，我在关于睡眠的剧集中谈到了这一点，这一集与睡眠无关，但我想强调的是，视网膜神经节细胞有一个特定的类别。

Remember the neurons that connect the retina to the brain.

记住连接视网膜和大脑的神经元。

These are so-called melanopsin retinal ganglion cells, named after the opsin that they contain within them.

这些是所谓的黑视蛋白视网膜神经节细胞，以其内部含有的视蛋白命名。

They are essentially photoreceptors.

它们本质上是光感受器。

Remember before I said there are photoreceptors and then these ganglion cells?

还记得我之前说过有感光器，然后是神经节细胞吗？

Well, these melanopsin cells, as the name suggests, melanopsin, have their own photoreceptor built inside them.

嗯，这些黑视蛋白细胞，顾名思义，黑视蛋白，内部有自己的感光器。

These cells, retinal ganglion cells, communicate to areas of the brain when particular qualities of light are present in your environment and signal to the brain, therefore, that it's early day or late in the day.

当环境中存在特定质量的光时，这些细胞（视网膜神经节细胞）会与大脑区域进行通信，并向大脑发出信号，因此，现在是清晨或傍晚。

They regulate when you'll get sleepy, when you'll feel awake, how fast your metabolism is, your blood sugar levels, your dopamine levels, and your pain threshold.

它们调节您何时会困、何时会醒来、新陈代谢的速度、血糖水平、多巴胺水平和疼痛阈值。

These melanopsin ganglion cells have been shown to set the circadian clock and to respond best to the contrast between blue and yellow light of the sort that lands on these cells when you view the sun, when it's at so-called low solar angle, when it's low in the sky, either in the morning or in the evening.

这些黑视蛋白神经节细胞已被证明可以设定生物钟，并对落在这些细胞上的蓝光和黄光之间的对比度做出最佳反应，当你看到太阳时，当太阳处于所谓的低太阳角时，当它在天空中较低时，无论是在早上还是晚上。

What does all this mean?

这一切意味着什么？

The most central and important aspect of our biology, and perhaps our psychology as well, is to anchor ourselves in time, to know when we exist.

我们的生物学，也许还有我们的心理学，最核心和最重要的方面就是将我们自己锚定在时间上，知道我们何时存在。

We know time at a biological level based on where the sun is.

我们根据太阳的位置在生物层面上了解时间。

What does this mean for a protocol?

这对于协议意味着什么？

It means see, get that light in your eyes early in the day, and any time you want to be awake.

它意味着在一天的早些时候以及任何你想醒来的时候看到，让眼睛里有光。

So try and get as much sunlight in your eyes during the day as you safely can.

因此，在安全的情况下，尽量在白天让眼睛接触到尽可能多的阳光。

You need a lot of this light in order to trigger these melanopsin cells, which will then trigger your circadian clock, which sits above the roof of your mouth, which will signal every cell in your body, including temperature rhythms, et cetera.

你需要大量的光来触发这些黑视蛋白细胞，然后黑视蛋白细胞会触发你的生物钟，它位于你的上颚上方，它会向你体内的每个细胞发出信号，包括温度节律等。

So first things first, your visual system was not for seeing faces, motion, et cetera.

首先，你的视觉系统不是用来看到面孔、动作等的。

The most ancient cells in your eye, which are there right now as we speak, are there to inform your body and brain about time of day.

你眼睛里最古老的细胞就在我们说话的时候就在那里，它们可以告诉你的身体和大脑一天中的时间。

So you want to get that bright light early in the day.

所以你想在一天的早些时候获得明亮的光线。

Absolutely essential, two to 10 minutes.

绝对必要，两到十分钟。

Now, here's another reason to do this.

现在，这是这样做的另一个原因。

Getting two hours a day of outdoor time without sunglasses has a significant effect on reducing the probability that you will get myopia.

每天不戴墨镜进行两个小时的户外活动对于降低患近视的可能性有显着效果。

Now, myopia or nearsightedness has to do with the way that the lens focuses Light onto the retina.

现在，近视或近视与晶状体将光聚焦到视网膜的方式有关。

So remember, your eye is an optical device.

所以请记住，您的眼睛是一个光学设备。

You have lenses in your eyes, and those lenses need to move.

你的眼睛里有晶状体，这些晶状体需要移动。

It's not a rigid lens like a glass lens.

它不是像玻璃镜片那样的刚性镜片。

It's a dynamic lens.

这是一个动态镜头。

The eye can dynamically adjust where light lands by moving the lens and changing the shape of the lens in your eye through a process called accommodation.

通过移动晶状体并通过称为调节的过程改变眼睛中晶状体的形状，眼睛可以动态调整光线的照射位置。

And if you understand this process of accommodation, you not only can enhance the health of your eyes in the immediate and long term, but you also can work better.

如果您了解这个调节过程，您不仅可以在短期和长期内增强眼睛的健康，而且还可以更好地工作。

You'll be able to focus better on physical and mental work.

您将能够更好地专注于体力和脑力工作。

You will be able to concentrate for longer.

您将能够更长时间地集中注意力。

So much of our mental focus, whether or not it's for cognitive endeavors or physical endeavors, is grounded in where we place our visual focus.

我们的大部分精神焦点，无论是认知努力还是身体努力，都是基于我们放置视觉焦点的位置。

Okay?

好的？

What we look at and our ability to hold our concentration there is critically determining how we think.

我们所看到的东西以及我们集中注意力的能力至关重要地决定了我们的思维方式。

Now, accommodation is our ability to accommodate to things that are up close here or further away.

现在，适应是我们适应近处或远处事物的能力。

And the way this works is that the iris and the musculature in a structure called the ciliary body move the lens.

其工作原理是虹膜和称为睫状体的结构中的肌肉组织移动晶状体。

So when you look far away, okay, when you see things far away, your lens actually relaxes.

所以当你看远处时，好吧，当你看远处的东西时，你的晶状体实际上放松了。

It can flatten out.

它可以变平。

And you'll notice that it actually is relaxing to look at a horizon.

你会发现，眺望地平线实际上是一种放松。

Whereas if I look at something up close to me, like this pen or my phone or a computer screen or this microphone, it takes effort.

然而，如果我看离我很近的东西，比如这支笔、我的手机、电脑屏幕或麦克风，那就需要付出努力。

You'll sense the effort.

你会感受到其中的努力。

Now, some of that effort is actually eye movements because you have muscles that can move your eyes within their sockets.

现在，其中一些努力实际上是眼球运动，因为你有肌肉可以在眼窝内移动你的眼睛。

But a lot of the work, quote-unquote, is neural work of the muscles having to move and contract such that the lens actually gets thicker in order to bring the light to the retina and not to a location in front of it or behind it, so-called accommodation.

但很多工作，无论引用还是引用，都是肌肉的神经工作，必须移动和收缩，使得晶状体实际上变得更厚，以便将光线带到视网膜，而不是到达视网膜前面或后面的位置，即所谓的调节。

Now, you might say, "Why are you telling me about accommodation?" Well, these days we're spending a lot of time looking at things, mainly our phones up close and computers up close, and we are indoors.

现在，您可能会说，“为什么要告诉我住宿问题？”嗯，这些天我们花了很多时间看东西，主要是近距离的手机和近距离的电脑，而且我们都在室内。

In other words, you are not giving your lens the opportunity to flatten out and for these muscles to relieve themselves of this work.

换句话说，你没有给你的晶状体机会变平，也没有让这些肌肉减轻这项工作。

But you are also training your eyes to be good at looking at things up close and not far away, and as a consequence, you are reshaping the neural circuitry in your brain, and it is not good.

但你也在训练你的眼睛善于观察近距离和不远处的事物，结果，你正在重塑大脑的神经回路，这是不好的。

You want to get outside, not just to lighten the load on your mind or to think about other things, but to maintain the health of your visual system.

您想要出去，不仅仅是为了减轻您的思想负担或思考其他事情，而是为了保持视觉系统的健康。

In other words, you want to exercise these muscles, and that involves both the lens moving and getting kind of thicker and relaxing that lens.

换句话说，你想要锻炼这些肌肉，这涉及晶状体移动、变厚和放松晶状体。

And the relaxation of the lens is actually one of the best things you can do for the musculature of the inner eye.

放松晶状体实际上是您可以为内眼肌肉组织做的最好的事情之一。

So what's the protocol?

那么协议是什么？

You might be surprised, but for every 30 minutes of focused work, you probably want to look up every once in a while and just try and relax your face and eye muscles, including your jaw muscles, because all these things are closely linked in the brain stem, and allow your eyes to go into a so-called panoramic vision where you're just not really focusing on anything, and then refocus on your work.

你可能会感到惊讶，但在每 30 分钟的专注工作中，你可能会每隔一段时间抬头看看，尝试放松你的面部和眼部肌肉，包括你的下巴肌肉，因为所有这些东西都与脑干紧密相连，让你的眼睛进入所谓的全景视野，在这种视野中你不会真正专注于任何事情，然后重新专注于你的工作。

If you are feeling tired, it actually can be beneficial to the wakefulness systems of the brain, including the locus coeruleus and these areas that release norepinephrine, to actually look up, to actually look up toward the ceiling.

如果你感到疲倦，实际上抬头看向天花板实际上对大脑的觉醒系统有益，包括蓝斑和这些释放去甲肾上腺素的区域。

You don't want your chin all the way back, but to look up and to raise your eyes toward the ceiling and to look up and try and hold that for 10 to 15 seconds.

你不希望下巴完全向后，而是抬起头，将眼睛抬向天花板，然后向上看并尝试保持 10 到 15 秒。

It actually triggers some of the areas of the brain that are involved in wakefulness.

它实际上会触发大脑中一些与觉醒有关的区域。

So if you're somebody who's falling asleep at your work, this can be very beneficial.

因此，如果您在工作中睡着了，这可能非常有益。

When things are up, we tend to be alert.

当事情发生时，我们往往会保持警惕。

When everything's focused down, including our eyes, it tends to have a more suppressive or sedative type signaling to the deeper centers of the brain.

当一切都集中注意力时，包括我们的眼睛，它往往会向大脑更深处的中心发出更具抑制性或镇静性的信号。

As many of you know, I've been taking AG1 daily for more than 13 years.

正如你们许多人所知，我每天服用 AG1 已经超过 13 年了。

However, I've now found an even better vitamin mineral probiotic drink.

然而，我现在找到了一种更好的维生素矿物质益生菌饮料。

That new and better drink is the new and improved AG1, which just launched this month.

这种新的、更好的饮料是新的和改进的 AG1，它于本月刚刚推出。

This next-gen formula from AG1 is a more advanced, clinically backed version of the product that I've been taking daily for years.

AG1 的新一代配方是我多年来每天服用的产品的更先进、经过临床支持的版本。

It includes new bioavailable nutrients and enhanced probiotics.

它包括新的生物可利用的营养素和增强的益生菌。

The next-gen formula is based on exciting new research on the effects of probiotics on the gut microbiome, and it now includes several specific clinically studied probiotic strains that have been shown to support both digestive health and immune system health, as well as to improve bowel regularity and to reduce bloating.

下一代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，它现在包括几种经过临床研究的特定益生菌菌株，这些菌株已被证明可以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。

As someone who's been involved in research science for more than 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超过三十年、在健康和健身领域也同样长期从事的人，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 and started taking AG1 way back in 2012, long before I ever had a podcast, and I've been taking it every day since.

早在 2012 年，我就发现并开始服用 AG1，那时我还没有播客，从那时起我就每天都服用它。

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

我发现它极大地改善了我健康的各个方面。

With each passing year, and by the way, I'm turning 50 this September, I continue to feel better and better, and I attribute a lot of that to AG1.

年复一年，顺便说一句，今年九月我就满 50 岁了，我的感觉越来越好，我将这很大程度上归功于 AG1。

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

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

So I'm honored to have them as a sponsor of this podcast.

所以我很荣幸他们成为这个播客的赞助商。

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

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

Right now, AG1 is giving away an AG1 welcome kit with five free travel packs and a free bottle of vitamin D3 K2.

现在，AG1 正在赠送 AG1 欢迎套件，其中包含五个免费旅行包和一瓶免费维生素 D3 K2。

Again, go to drinkag1.com/huberman to claim the special welcome kit with five free travel packs and a free bottle of vitamin D3 K2.

请再次访问 Drinkag1.com/huberman 领取特别欢迎套装，其中包含 5 个免费旅行包和一瓶免费维生素 D3 K2。

How can you improve your vision?

如何改善视力？

How can you get better at seeing things?

如何才能更好地观察事物？

Well, one way is to make sure that you spend at least 10 minutes a day total At least viewing things off in the distance.

嗯，一种方法是确保每天至少花 10 分钟至少观察远处的事物。

So that would be well over half a mile or more.

所以这将远远超过半英里或更长。

Try and see a horizon.

尝试看看地平线。

Try and get your vision out to a location that's beyond the four walls of your house or apartment, or the doors of your car and the windshield of your car.

尝试将您的视线转移到房屋或公寓的四墙之外，或者车门和汽车挡风玻璃之外的位置。

I know that can be hard to do, but it's very valuable.

我知道这很难做到，但它非常有价值。

So try and see at a distance because it's good for your eyesight.

因此，请尝试远距离看，因为这对您的视力有好处。

It'll keep this lens nice and elastic and the muscles nice and strong that move the lens, and it has this relaxing component to it.

它将保持晶状体良好且有弹性，移动晶状体的肌肉良好且强壮，并且它具有放松的成分。

Now, our visual system is exquisitely tuned to motion, not just our self-generated motion, but the motion of things around us.

现在，我们的视觉系统能够精确地适应运动，不仅仅是我们自身产生的运动，还有我们周围事物的运动。

And one of the things that it does is something called smooth pursuit.

它所做的事情之一就是所谓的顺利追击。

Smooth pursuit is our ability to track individual objects moving, as the name suggests, smoothly through space in various trajectories.

平滑追踪是指我们跟踪单个物体移动的能力，顾名思义，以各种轨迹平滑地穿过空间。

You can actually train or improve your vision by looking at smooth pursuit stimuli, and that sounds really boring.

实际上，你可以通过观察平滑的追逐刺激来训练或提高你的视力，但这听起来真的很无聊。

Remember, the brain follows the eye.

请记住，大脑跟随眼睛。

It follows the movements of the eye.

它跟随眼睛的运动。

It has to deal with that, and the neural circuits within the brain have to cope with changes in smooth pursuit.

它必须处理这个问题，大脑内的神经回路必须应对平稳追击中的变化。

So if you're doing a lot of reading up close, you're not viewing horizons, you're not getting a lot of smooth pursuit type stimulation from your life, or you're just getting it within the confines of a little box on your phone, your vision will get worse.

因此，如果你进行了大量的近距离阅读，你没有看到地平线，你没有从生活中获得很多平稳的追求型刺激，或者你只是在手机上的一个小盒子的范围内获得它，你的视力就会变得更糟。

The idea is that you want to use the visual system regularly for what it was designed for, and smooth pursuit is a great way to keep the visual and motion tracking systems of the brain and the eye and the extraocular muscles working in a really nice coordinate fashion.

这个想法是，你想要定期使用视觉系统来完成其设计目的，而平滑的追踪是保持大脑、眼睛和眼外肌的视觉和运动跟踪系统以非常好的协调方式工作的好方法。

So what does this mean?

那么这意味着什么呢？

The tool is spend two to three minutes doing smooth pursuit.

该工具是花两到三分钟进行平滑的追踪。

There's some programs on YouTube.

YouTube 上有一些节目。

You can just look up smooth pursuit stimulus.

您只需查找平滑的追求刺激即可。

Practice accommodation for a few minutes, maybe every other day.

练习适应几分钟，也许每隔一天一次。

Just bringing something in close.

只是把一些东西拉近一点。

You'll feel the strain of your eyes doing that.

这样做你会感到眼睛疲劳。

Move it out.

把它移出去。

You'll feel a relaxation point.

你会感到一个放松点。

Move it past that relaxation point where you will have to do what's called a vergence eye movement to maintain focus on that location as it moves out.

将其移过放松点时，您将必须进行所谓的眼球辐散运动，以在其移出时保持对该位置的注意力。

Bring it back in.

把它带回来。

Practice that.

练习一下。

Practice accommodation, and then be sure to give your eyes some rest.

练习调节，然后一定要让眼睛休息一下。

Get outside, look at a horizon, or do nothing.

走出去，看看地平线，或者什么也不做。

Just kind of let your eyes go soft.

只是让你的眼睛变得柔和。

I guess what the yogis would call soft gaze.

我猜瑜伽修行者会称之为“柔和的凝视”。

Practice a little bit of smooth pursuit.

练习一点流畅的追击。

You don't have to be neurotic about this, but if you do this often enough, meaning every other day, every third day or so, you can be the strange person on the plane or in the classroom doing this.

你不必对此感到神经质，但如果你经常这样做，也就是说每隔一天、每隔三天左右这样做，你可能会成为飞机上或教室里这样做的陌生人。

People might chuckle or look at you funny or tease you, but that's okay because you'll be able to see when they are losing their vision.

人们可能会咯咯地笑，或者滑稽地看着你，或者取笑你，但这没关系，因为你可以看到他们何时失去视力。

So you'll get the last laugh.

所以你会笑到最后。

Let's talk about binocular vision and lazy eye.

我们来谈谈双眼视觉和弱视。

The young brain, up until about age seven, but maybe even extending out until about age 12, is extremely vulnerable to differences in ocular input between the two eyes.

年轻的大脑，直到大约 7 岁，甚至可能延伸到大约 12 岁，都非常容易受到两只眼睛之间视觉输入差异的影响。

My scientific great-grandparents won the Nobel Prize for discovering so-called critical periods, periods of time in which the brain is more plastic, more able to change.

我的科学曾祖父母因发现所谓的关键时期而获得诺贝尔奖，在这段时期中大脑更具可塑性，更容易改变。

Those two guys, David Hubel and Torsten Wiesel, thank you, David and Torsten, forever changed the face of visual neuroscience and forever changed the way we think about treatment of the young brain.

这两个家伙，大卫·休贝尔和托斯顿·威塞尔，谢谢你们，大卫和托斯顿，永远改变了视觉神经科学的面貌，也永远改变了我们对年轻大脑治疗的思考方式。

It used to be thought that you wouldn't want to do a surgery on a young kid because of risk of anesthesia in young individuals.

过去人们认为不想对年幼的孩子进行手术，因为年轻人有麻醉的风险。

But we now know that you need to repair these imbalances, that even a few hours of occluding one eye early in life can lead to permanent, unless something's done, permanent changes in the way that the brain perceives the outside world, such that when that eye is opened up again, the brain actually can't make sense of anything that's coming through it.

但我们现在知道，你需要修复这些不平衡，即使在生命早期闭上一只眼睛几个小时，也可能导致大脑感知外部世界的方式发生永久性的改变，除非采取什么措施，这样当那只眼睛再次睁开时，大脑实际上无法理解通过它而来的任何东西。

It shuts down that visual pathway somehow.

它以某种方式关闭了视觉通路。

So what does this all mean in terms of protocols?

那么这对于协议来说意味着什么呢？

If you're a young person, do your best to get really good binocular vision, not just at level of your phone or your tablet, but also at distance.

如果您是年轻人，请尽最大努力获得真正良好的双眼视力，不仅是在手机或平板电脑的水平上，而且是在远处。

You will build strong binocular visual machinery in the brain and at the level of the eyes and the eye musculature.

您将在大脑、眼睛和眼睛肌肉组织层面建立强大的双眼视觉机制。

Now, if you're somebody who did have an occlusion, what's needed is to cover up the other eye to create an imbalance so that the weak eye, the so-called lazy eye, that's sometimes referred to as amblyopia, that eye has to work harder.

现在，如果您确实有遮挡，则需要遮盖另一只眼睛以造成不平衡，以便弱视眼（所谓的懒惰眼，有时称为弱视），该眼必须更加努力地工作。

Now, you might ask, what happens if you cover both eyes early in life?

现在，您可能会问，如果您从小就遮住双眼会发生什么？

There are some retreats and stuff where people go into caves with absolutely no vision.

有一些静修处和人们进入洞穴时完全没有视力。

It creates hallucinations.

它会产生幻觉。

We'll talk about why that is in just a moment.

我们稍后会讨论为什么会这样。

But here's my suggestion.

但这是我的建议。

Try and get balanced visual input through the two eyes.

尝试通过两只眼睛获得平衡的视觉输入。

Almost everybody has a dominant eye.

几乎每个人都有主视眼。

It usually doesn't relate to your dominant hand, although it can.

它通常与你的惯用手无关，尽管它可以。

And so for me, if I cover up my right eye, I see much less well, much more poorly.

所以对我来说，如果我遮住右眼，我的视力就会变得更差、更差。

It's a little bit fuzzy, and I have to work harder in order to see the camera, for instance, than if I cover up my left eye.

它有点模糊，例如，我必须更加努力才能看到​​相机，而不是遮住我的左眼。

And if you do have strong imbalances between the two eyes, which can be caused by cataract and lens issues, can be caused by neuromuscular issues, et cetera, to try and get those dealt with as early as possible by contacting a really good ophthalmologist and ideally a neuro-ophthalmologist.

如果您的两只眼睛之间确实存在严重不平衡，这可能是由白内障和晶状体问题引起的，也可能是由神经肌肉问题等引起的，请尝试联系一位真正优秀的眼科医生，最好是神经眼科医生，尽早解决这些问题。

It's very common for young children, babies, to have an eye with strabismus that either deviates out or that deviates in.

对于幼儿、婴儿来说，眼睛有外斜或内斜的斜视是很常见的。

It is important to correct that if you would like to have balanced vision between the two eyes and for the brain to respond equally to the two eyes and to have, I would say, high fidelity quality vision.

如果您希望两只眼睛之间拥有平衡的视力，并且希望大脑对两只眼睛做出同等的反应，并拥有高保真质量的视觉，那么纠正这一点很重要。

Hallucinations are a property of the visual system, and it was always thought that hallucinations arise because of overactivation or activation of certain aspects of the visual system.

幻觉是视觉系统的一种特性，人们一直认为幻觉的产生是由于视觉系统某些方面的过度激活或激活所致。

I just briefly want to mention a paper that was published by my good friend and phenomenal scientist and physicist for that matter, Chris Neal, who's up at the University of Oregon in Eugene.

我只想简单地提一下我的好朋友、杰出的科学家和物理学家克里斯·尼尔（Chris Neal）发表的一篇论文，他在俄勒冈大学尤金分校。

They studied LSD-like compounds and discovered that hallucinations actually occur because portions of your brain become underactive.

他们研究了类似 LSD 的化合物，发现幻觉实际上是因为大脑的某些部分变得不活跃而产生的。

The visual portions of your brain are under-stimulated.

你大脑的视觉部分受到的刺激不足。

This is probably why when people go into these cave retreats, something I've never done, I don't think I ever will do, where it's completely black, pretty soon they start hallucinating.

这可能就是为什么当人们进入这些洞穴静修处时，这是我从未做过的事情，我认为我永远不会做，那里完全是黑色的，很快他们就开始产生幻觉。

They start seeing things even though there's nothing there.

即使那里什么也没有，他们也开始看到东西。

The visual system is desperate to make guesses about what's out in the world.

视觉系统迫切地想要猜测世界上发生了什么。

It's like the eager beaver of your brain.

它就像你大脑中热切的海狸。

It's like, "What's out there?

就像是，“外面有什么？

What's out there?

外面有什么？

What's out there?" So it turns out that hallucinations are an under-activation of the visual system, and then a compensatory, a compensation by which the visual system creates activity and hallucinations.

外面有什么？”所以事实证明，幻觉是视觉系统激活不足，然后是一种补偿，视觉系统通过这种补偿创造活动和幻觉。

So if you're in the dark long enough, you start to hallucinate and see things.

因此，如果你在黑暗中待的时间足够长，你就会开始产生幻觉并看到一些东西。

So that's a little note about hallucinations.

这是关于幻觉的一点说明。

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

我想稍微休息一下，并感谢我们的赞助商之一 ROKA。

ROKA makes eyeglasses and sunglasses that are the absolute highest quality.

ROKA 生产绝对最高品质的眼镜和太阳镜。

I've been wearing ROKA readers and sunglasses for years now, and I absolutely love them.

我多年来一直佩戴 ROKA 阅读器和太阳镜，我非常喜欢它们。

They're lightweight, they have superb optics, and they have lots of frames to choose from.

它们重量轻，具有出色的光学性能，并且有多种镜框可供选择。

ROKA and I recently teamed up to create a new pair of red lens glasses.

ROKA 和我最近联手打造了一副新的红色镜片眼镜。

These red lens glasses are meant to be worn in the evening after the sun goes down.

这些红色镜片的眼镜适合在晚上太阳落山后佩戴。

They filter out short wavelength light that comes from screens and from LED lights, which are the most common indoor lighting nowadays.

它们过滤掉来自屏幕和 LED 灯的短波长光，这是当今最常见的室内照明。

I want to emphasize ROKA red lens glasses are not traditional blue blockers.

我想强调的是，ROKA 红色镜片眼镜不是传统的防蓝光眼镜。

They do filter out blue light, but they filter out a lot more than just blue light.

它们确实过滤掉蓝光，但它们过滤的不仅仅是蓝光。

In fact, they filter out the full range of short wavelength light that suppresses the hormone melatonin.

事实上，它们会过滤掉所有抑制褪黑激素的短波长光。

By the way, you want melatonin high in the evening and at night.

顺便说一句，您需要在傍晚和夜间获得高浓度的褪黑激素。

Makes it easy to fall and stay asleep.

让人很容易入睡并保持睡眠状态。

And those short wavelengths trigger increases in cortisol.

这些短波长会引发皮质醇的增加。

Increases in cortisol are great in the early part of the day, but you do not want increases in cortisol in the evening and at night.

一天中的早些时候，皮质醇会大量增加，但您不希望傍晚和晚上皮质醇会增加。

These ROKA red lens glasses ensure normal, healthy increases in melatonin and that your cortisol levels stay low, which is, again, what you want in the evening and at night.

这些 ROKA 红色镜片眼镜可确保褪黑激素正常、健康地增加，并使您的皮质醇水平保持在较低水平，这也是您在晚上和晚上想要的。

In doing so, these ROKA red lens glasses really help you calm down and improve your transition to sleep.

通过这样做，这些 ROKA 红色镜片眼镜确实可以帮助您平静下来并改善您的睡眠过渡。

ROKA red lens glasses also look great.

ROKA 红色镜片眼镜也很好看。

They have a ton of different frames to select from, and you can wear them out to dinner or concerts, and you can still see things.

他们有大量不同的镜框可供选择，你可以戴着它们去参加晚宴或音乐会，但你仍然可以看到东西。

I don't recommend you wear them while driving, just for safety purposes, but if you're out to dinner, you're at a concert, you're at a friend's house, or you're just at home, pop those ROKA red lens glasses on and you'll really notice the difference in terms of your levels of calm and all the sleep stuff I mentioned earlier.

我不建议您在开车时佩戴它们，只是为了安全起见，但如果您出去吃饭、听音乐会、在朋友家，或者只是在家，戴上 ROKA 红色镜片眼镜，您会真正注意到平静程度和我之前提到的所有睡眠方面的差异。

If you'd like to try ROKA, go to roka.com.

如果您想尝试 ROKA，请访问 roka.com。

That's R-O-K-A dot com, and enter the code Huberman to save 20% off your first order.

这是 R-O-K-A dot com，输入代码 Huberman 即可在首次订单时节省 20%。

Again, that's roka.com and enter the code Huberman at checkout.

同样，这是 roka.com，并在结账时输入代码 Huberman。

One of the things that you can do to improve your vision, and it's also kind of fun, is to put a Snellen chart in your home.

改善视力可以做的一件事就是在家中放置一张斯内伦视力表，这也很有趣。

A Snellen chart is that list of letters.

斯内伦图就是字母列表。

If you go to the dreaded Department of Motor Vehicles, have you cover up an eye, read the letters on the chart.

如果您去可怕的机动车辆管理局，请遮住眼睛，阅读图表上的字母。

The letters, of course, get smaller and smaller.

当然，字母会变得越来越小。

They're trying to figure out roughly what your vision is.

他们试图大致了解您的愿景是什么。

Cover up the other eye.

遮住另一只眼睛。

You'll do that.

你会这么做的。

This is something that's not often mentioned, but your performance on the Snellen chart will vary depending on time of day because your level of fatigue and your ability to control that accommodation and other mechanisms of the eye muscles will vary.

这是不常被提及的事情，但您在斯内伦图表上的表现会根据一天中的不同时间而有所不同，因为您的疲劳程度以及控制眼部肌肉调节和其他机制的能力会有所不同。

So you can take it as an average.

所以你可以把它当作平均值。

It's also a good thing if you're going to get your vision tested for corrective lenses or maybe you're going to do laser surgery or something of that sort.

如果您要测试矫正镜片的视力或者可能要进行激光手术或类似的手术，这也是一件好事。

If you're thinking about any of that, to really get it measured by a professional, get your vision tested by somebody who really understands vision, like an ophthalmologist or a really good optometrist.

如果您正在考虑其中任何一个，要真正让专业人士测量您的视力，请让真正了解视力的人（例如眼科医生或非常好的验光师）测试您的视力。

If you put a Snellen chart in your home, you can do that as part of your visual training.

如果您在家中放置斯内伦图表，则可以将其作为视觉训练的一部分。

Now, this might seem excessively nerdy, but what is more important than your eyesight?

现在，这可能看起来过于书呆子气，但还有什么比你的视力更重要呢？

Right?

正确的？

Eyesight is so vital.

视力是如此重要。

It's right up there with movement and our ability to move, to generate, to get up out of chairs and to walk and to run and to take care of ourselves.

它与运动以及我们移动、产生、从椅子上站起来、行走、跑步和照顾自己的能力一样重要。

Eyesight and movement are the main ways that we are able to take care of ourselves and take care of others.

视力和运动是我们照顾自己和照顾他人的主要方式。

When you start having compromised eyesight or compromised movement, people need to take care of us, and we become much more challenged in moving through our daily life.

当您的视力或行动能力开始受损时，人们需要照顾我们，我们在日常生活中会面临更大的挑战。

So while it might seem nerdy to have a Snellen chart in your home or to do a smooth pursuit exercise a couple times a week, or to get outside for a few hours a day and do your reading or your laptop work there, preserving your eyesight and preserving your vision is one of the most life-enhancing or quality of life-enhancing things that you can do.

因此，虽然在家里放一张斯内伦视力表，或者每周进行几次顺利的追踪练习，或者每天出去几个小时，在那里读书或在笔记本电脑上工作，可能看起来有些书呆子气，但保护视力和保护视力是您可以做的最能改善生活或提高生活质量的事情之一。

Now, of course, there are genetic factors and there are injury-related factors that can compromise eyesight and our ability to see, and of course, the things I'm talking about today aren't going to solve all those issues, but they can have a tremendous positive impact if you're willing to do just a little bit of work.

当然，遗传因素和与伤害相关的因素可能会损害视力和我们的视觉能力，当然，我今天谈论的事情并不能解决所有这些问题，但如果您愿意做一点点工作，它们就可以产生巨大的积极影响。

So I do want to talk about a few other things that can perhaps improve vision.

所以我确实想谈谈其他一些可能可以改善视力的事情。

I want to dispel a few myths about stuff to take to improve vision.

我想澄清一些关于改善视力的药物的误解。

So now you understand a lot about the biology of vision.

现在你对视觉生物学有了很多了解。

You understand that light has to arrive at the retina and get converted into electrical signals.

您知道光必须到达视网膜并转换为电信号。

That process requires things like vitamin A, a fat-soluble vitamin.

这个过程需要维生素 A（一种脂溶性维生素）等物质。

It requires things like the carotenoids.

它需要类胡萝卜素之类的东西。

That metabolic cascade, that biochemical cascade, is essential for vision, and this is why you've been told that carrots help you see better, because they're high in vitamin A.

这种代谢级联、生化级联对于视力至关重要，这就是为什么有人告诉您胡萝卜可以帮助您看得更清楚，因为它们富含维生素 A。

There are a few simple things you can do to support your vision.

您可以做一些简单的事情来支持您的愿景。

First of all, it is true that eating vegetables, the dark leafy vegetables, and things like carrots that have vitamin A in abundance, and eating them in close to their raw form, so naturally occurring foods that contain a lot of vitamin A in their raw form can help support vision.

首先，确实，吃蔬菜、深色叶类蔬菜以及胡萝卜等富含维生素 A 的食物，并且以接近生食的形式食用它们，因此含有大量生食形式的天然食物可以帮助支持视力。

Now, does that mean that if you ingest super physiological amounts of that stuff, that it's going to make your vision that much better?

现在，这是否意味着如果您摄入超生理量的这些东西，它会让您的视力变得更好？

No. But you do need a threshold level of vitamin A in order to see, and in order to see well.

不会。但您确实需要维生素 A 的阈值水平才能视力，并且视力良好。

Now There's a lot of excitement nowadays about supplementation to help support the health of the visual system.

现在，人们对通过补充剂来帮助支持视觉系统健康感到非常兴奋。

But I want to talk about a molecule that's in a lot of supplements to support vision, and there are some really good data on, and that's lutein.

但我想谈谈很多补充剂中存在的一种支持视力的分子，并且有一些非常好的数据，那就是叶黄素。

What is this lutein stuff?

这个叶黄素是什么东西？

Well, lutein is in the pathway that relates to vitamin A and the formation of the opsin, the photopigment, that captures light in the back of your eye, literally absorbs light, pigment in your eye, and converts that into electrical signals and allows you to see.

叶黄素处于与维生素 A 和视蛋白（感光色素）形成相关的通路中，视蛋白（感光色素）可捕获眼睛后部的光线，实际上吸收光线、眼睛中的色素，并将其转换为电信号，使您能够看到东西。

And there is some evidence, I spoke to our chair of ophthalmology, there is some evidence through quality peer-reviewed studies that supplementing with lutein can help offset some of the detrimental effects of age-related macular degeneration.

我与我们的眼科主任交谈过，有一些证据表明，通过高质量的同行评审研究有一些证据表明，补充叶黄素可以帮助抵消年龄相关性黄斑变性的一些有害影响。

But, I want to emphasize but, or emphasize however, only for individuals with moderate to severe macular degeneration.

但是，我想强调但是，或者强调然而，仅适用于中度至重度黄斑变性的个体。

For people that have normal vision or with just a low degree of macular degeneration, these studies did not see a significant improvement of vision from supplementing with lutein.

对于视力正常或患有轻度黄斑变性的人来说，这些研究并未发现补充叶黄素对视力有显着改善。

And the other one is A-S-T-A-X-A-N-T-H-I-N.

另一种是 A-S-T-A-X-A-N-T-H-I-N。

What is astaxanthin?

什么是虾青素？

It's a really interesting compound.

这是一个非常有趣的化合物。

It's the red-pink pigment found in various seafoods.

它是各种海鲜中发现的红粉色色素。

I'm not a big seafood fan, but certain fish you'll see at the fish market will have that red-pink pigment, and it's also in the feathers of flamingos.

我不太喜欢海鲜，但你在鱼市上看到的某些鱼含有红粉色色素，火烈鸟的羽毛中也含有这种色素。

It's structurally similar to beta carotene, so it's very pro vitamin A, but it has some chemical differences which may make it safer than vitamin A.

它的结构与 β 胡萝卜素相似，因此它非常适合维生素 A，但它具有一些化学差异，这可能使其比维生素 A 更安全。

Remember, vitamin A is a lipid-soluble vitamin, so it can be stored in our body for long periods of time.

请记住，维生素A是一种脂溶性维生素，因此它可以在我们体内长期储存。

What is the deal with this astaxanthin?

这种虾青素有什么关系？

What are its drawbacks?

它有什么缺点？

Well, it has a number of different effects, but the most notable for sake of this episode is the one on ocular blood flow.

嗯，它有许多不同的影响，但就这一集而言，最引人注目的是对眼部血流的影响。

It does seem to increase the amount of ocular blood flow, so the blood supply to the eyes.

它似乎确实增加了眼部血流量，从而增加了眼睛的血液供应。

So that makes it an interesting compound.

所以这使它成为一种有趣的化合物。

It's also been shown to have positive effects on things like skin elasticity, skin moisture, skin quality, et cetera, probably due to its effects on blood flow.

它还被证明对皮肤弹性、皮肤水分、皮肤质量等具有积极影响，这可能是由于它对血液流动的影响。

So lutein, astaxanthin, A-S-T-A-X-A-N-T-H-I-N.

所以叶黄素、虾青素、A-S-T-A-X-A-N-T-H-I-N。

So everything I've talked about today relates to studies that were done and published in quality peer-reviewed journals.

因此，我今天谈论的所有内容都与在高质量同行评审期刊上完成并发表的研究有关。

That doesn't necessarily mean you want to run out and start taking the stuff that I've described or even doing the protocols I've described.

这并不一定意味着您想用完并开始采取我所描述的东西，甚至执行我所描述的协议。

I've given you an array, a palette, a buffet, if you will, of things that you could do to try and enhance or support your vision depending on how good your vision is, your family history of vision and vision loss, your occupational hazards.

如果您愿意的话，我已经为您提供了一系列可以尝试增强或支持您的视力的事情，具体取决于您的视力有多好、您的视力和视力丧失家族史以及您的职业危害。

People that work with metal filings that are flying out of machines are going to have a higher degree of risk to their visual system than will people who just do office work.

与只从事办公室工作的人相比，处理从机器中飞出的金属锉屑的人的视觉系统面临的风险更高。

Although, if you're doing a lot of office work, chances are you're not getting a lot of long-view vision.

不过，如果你做大量的办公室工作，你很可能没有太多的长远眼光。

Your accommodation mechanisms are going to start to suffer over time.

随着时间的推移，你的适应机制将开始受到影响。

I think we can reliably predict that.

我认为我们可以可靠地预测这一点。

So I've tried to give you an array of behavioral tools, and we did touch upon some supplementation tools.

因此，我尝试为您提供一系列行为工具，并且我们确实触及了一些补充工具。

I'd be remiss if I didn't say that because blood flow is so critical for the neurons of the eye, remember, these are the most metabolically active cells in your entire body, the cells within your retina.

如果我不这么说那就是我的失职，因为血流对于眼睛的神经元非常重要，请记住，这些是您整个身体中代谢最活跃的细胞，即视网膜内的细胞。

Because blood flow is required to get them the energy and nutrients they need, having a healthy cardiovascular system, doing endurance work, doing strength training work regularly is going to support your eyes and your brain and your vision.

因为需要血液流动才能获得所需的能量和营养，所以拥有健康的心血管系统、进行耐力训练、定期进行力量训练将支持您的眼睛、大脑和视力。

It's indirect, but it's essential.

这是间接的，但却是必要的。

It's necessary, but it's not going to be sufficient.

这是必要的，但还不够。

You're going to have to do other things to support your eyesight as well.

您还必须做其他事情来支持您的视力。

But having a healthy cardiovascular system because it's going to deliver blood and oxygen and nutrients to this incredible apparati on the front of your face, these two pieces of brain, is going to support your overall brain health and vision over time.

但是，拥有一个健康的心血管系统，因为它将向你脸上的这两个令人难以置信的装置（大脑的两个部分）输送血液、氧气和营养物质，随着时间的推移，它将支持你的整体大脑健康和视力。

Last but not least, I want to thank you for your time and attention today, your willingness to learn about vision and the visual system and the various things that you can do to help support the health and functioning of your visual system.

最后但并非最不重要的一点是，我要感谢您今天的时间和关注，感谢您愿意了解视觉和视觉系统，以及您可以做的各种事情来帮助支持视觉系统的健康和功能。

And of course, I want to thank you for your interest in science.

当然，我要感谢您对科学的兴趣。

Saying how you feel out loud is terrifying, but that's what Hinge's new free audiobook, "No Ordinary Love," is all about.

大声说出你的感受是很可怕的，但这就是 Hinge 的新免费有声读物“No Ordinary Love”的全部内容。

It's a collection of real love stories about five couples that met on Hinge.

这是一本关于五对在 Hinge 上相识的情侣的真实爱情故事的合集。

The stories are written and read by Tembi Locklear Dinhan, Curtis Garner, Raven Smith, and Rufi Thorpe.

这些故事由坦比·洛克利尔·丁汉、柯蒂斯·加纳、雷文·史密斯和鲁菲·索普撰写和朗读。

I, Hunter Harris, wrote and read the foreword.

我，亨特·哈里斯，撰写并阅读了前言。

The audiobook's out now.

有声读物现在已经出来了。

Give it a listen.

听一下。