Essentials: The Science of Gratitude & How to Build a Gratitude Practice
Andrew Huberman: Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
安德鲁·胡伯曼（Andrew Huberman）：欢迎来到胡伯曼实验室要点，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。
Andrew Huberman: I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
安德鲁·胡伯曼：我是安德鲁·胡伯曼，我是斯坦福大学医学院的神经生物学和眼科教授。
Today, we are talking all about the science of gratitude.
今天，我们谈论的是感恩的科学。
Andrew Huberman: There's now a wealth of data showing that having an effective gratitude practice can impact a huge number of health variables, both mental health and physical health, in positive ways.
安德鲁·胡伯曼：现在有大量数据表明，有效的感恩实践可以以积极的方式影响大量的健康变量，包括心理健康和身体健康。
However, in researching this episode, I was completely surprised as to what constitutes an effective gratitude practice.
然而，在研究这一事件时，我对什么是有效的感恩实践感到非常惊讶。
Andrew Huberman: I, I think, like many of you, would've thought that an effective gratitude practice simply involves writing down a few things or many things that we're grateful for, or thinking about those, or really making an effort to somaticize or feel some of the elements of gratitude while writing out that list or thinking about that list.
安德鲁·休伯曼：我想，像你们中的许多人一样，会认为有效的感恩练习只需写下一些我们感激的事情或许多事情，或思考这些事情，或者在写下该列表或思考该列表时真正努力将感激之情具体化或感受一些元素。
It turns out that an effective gratitude practice doesn't resemble that at all.
事实证明，有效的感恩实践根本不是这样的。
Andrew Huberman: The neuroimaging data, the physiological data looking at things like inflammatory markers, other studies purely looking at the psychology, and the long and short-term effects of an effective gratitude practice, point to a completely different approach to using gratitude to positively impact health metrics.
安德鲁·胡伯曼：神经影像数据、关注炎症标记物等的生理数据、其他纯粹关注心理学的研究，以及有效感恩实践的长期和短期影响，都指出了一种完全不同的方法，可以利用感恩来积极影响健康指标。
Andrew Huberman: There are studies showing that performing a gratitude practice twice or three times, or even just once a week, can lead to a pervasive, a long-lasting impact on subjective well-being.
安德鲁·休伯曼：有研究表明，进行两次或三次感恩练习，甚至每周一次，可以对主观幸福感产生普遍而持久的影响。
People report feeling happier, more meaning, joy, even awe for their life experience, simply in response to adding a gratitude practice.
人们表示，仅仅通过增加感恩练习，他们就会感到更快乐、更有意义、更快乐，甚至对自己的生活经历感到敬畏。
Andrew Huberman: But there are additional benefits of a gratitude practice.
安德鲁·休伯曼：但是感恩练习还有其他好处。
There are studies showing that a regular gratitude practice can provide resilience to trauma in two ways.
有研究表明，定期的感恩练习可以通过两种方式增强对创伤的恢复能力。
It can provide a reframing and resilience to prior traumatic experiences, so buffering people against the negative physiological effects and psychological effects of earlier trauma, but also inoculating them in many ways to any traumas that might arrive later in life.
它可以为人们提供对先前创伤经历的重构和恢复力，从而缓冲人们免受早期创伤的负面生理影响和心理影响，但也可以通过多种方式让他们免受以后生活中可能出现的任何创伤的影响。
Andrew Huberman: The other thing that a gratitude practice does is it's been shown to benefit social relationships, but not just for the relationship in which you express gratitude, right?
安德鲁·休伯曼：感恩练习的另一件事是，它已被证明有益于社会关系，但不仅仅是为了表达感激之情的关系，对吧？
So, on the face of it, you might think, okay, if I express gratitude for somebody over and over, over and over, over and over, then I'm going to feel better about that person.
所以，从表面上看，你可能会想，好吧，如果我一遍又一遍地向某人表达感激之情，那么我会对那个人感觉更好。
And indeed, that is one effect of a gratitude practice that's called a "prosocial" or "intersocial" gratitude practice.
事实上，这是感恩实践的一种效果，被称为“亲社会”或“社会间”感恩实践。
Andrew Huberman: But there are now several studies, recent studies in good journals, pointing to the fact that a regular gratitude practice can also enhance one's social relationships across the board, in the workplace, at school, with family, in romantic relationships, and even one's relationship to themselves, which is really what the subjective feelings of wellbeing are.
安德鲁·休伯曼：但是现在有几项研究，最近发表在优秀期刊上的研究指出，定期的感恩练习还可以全面增强一个人的社会关系，无论是在工作场所、在学校、与家人、浪漫关系，甚至是一个人与自己的关系，这才是幸福的主观感受。
And for those of you that are coming to this conversation thinking, "Gratitude practice, oh, that's kind of wishy-washy or woo.
对于那些参加这次谈话的人来说，“感恩练习，哦，这有点软弱或求爱。
It's going to involve putting your hand on your heart, and feeling into all the amazing things that you happen to have, even when things are really terrible." That's not where we're going at all.
这将涉及把手放在你的心上，感受你碰巧拥有的所有令人惊奇的事情，即使事情真的很糟糕。”那根本不是我们要去的地方。
Andrew Huberman: So, if you are of the mindset that a gratitude practice is kind of weak sauce, buckle up, because the data actually point to the fact that a gratitude practice is a very, very potent way in which you can steer your mental and physical health in positive directions, and that those effects are very long-lasting.
安德鲁·休伯曼：所以，如果你认为感恩练习有点弱，那么请系好安全带，因为数据实际上表明，感恩练习是一种非常非常有效的方式，可以让你的身心健康朝着积极的方向发展，而且这些影响是非常持久的。
Andrew Huberman: Before we dive into the tools and mechanisms and scientific studies around gratitude, I'd like to just set the framework for the discussion.
安德鲁·胡伯曼（Andrew Huberman）：在我们深入探讨有关感恩的工具、机制和科学研究之前，我想先设定讨论框架。
Gratitude is what we call a "prosocial behavior" or a "prosocial mindset." Prosocial behaviors are basically any behavior or mode of thinking that allows us to be more effective in interactions with other people, including ourselves.
感恩就是我们所说的“亲社会行为”或“亲社会心态”。亲社会行为基本上是任何能让我们更有效地与他人（包括我们自己）互动的行为或思维模式。
Andrew Huberman: Now, prosocial is not just a name that we give to these different tools and practices, and mindsets.
Andrew Huberman：现在，亲社会不仅仅是我们给这些不同的工具、实践和心态的一个名字。
There are actually neural circuits in the brain that are specifically wired for prosocial thoughts and behaviors.
实际上，大脑中存在专门用于亲社会思想和行为的神经回路。
So, without getting into too much detail just yet, we will later, we have circuits in the brain that are what we call "appetitive." They are designed to bring us closer to things and to bring us into closer relation to the details of that sensory experience.
所以，先不说太多细节，稍后我们会讲，我们大脑中的回路就是我们所说的“食欲”。它们旨在让我们更接近事物，并让我们与感官体验的细节建立更紧密的联系。
Now, that could be a delicious food that you're eating, it could be interacting with a loved one, it could be interacting with a friend, or anyone that you happen to like.
现在，这可能是您正在吃的美味食物，可能是与亲人互动，可能是与朋友或任何您碰巧喜欢的人互动。
It could even be in your relation to yourself.
它甚至可能与你和你自己的关系有关。
Andrew Huberman: And the neural circuits in the brain that are associated with aversive or defensive behaviors are actually antagonized, meaning they are reduced when the prosocial circuits are more active.
安德鲁·休伯曼：大脑中与厌恶或防御行为相关的神经回路实际上是拮抗的，这意味着当亲社会回路更加活跃时，它们会减少。
So, the framework here that I'd like to set is that we have this kind of seesaw of neural circuits in the brain, one set that are prosocial and are designed to bring us closer to others, including ourselves, closer to certain sensory experiences, right?
所以，我想设定的框架是，我们的大脑中有这种跷跷板的神经回路，一组是亲社会的，旨在让我们更接近他人，包括我们自己，更接近某些感官体验，对吗？
Andrew Huberman: Because a lot of prosocial behaviors can also be geared towards things like pets, or food, or anything that we find we want to be closer to and want more of.
安德鲁·胡伯曼：因为很多亲社会行为也可以针对宠物、食物或任何我们想要更亲近、想要更多的东西。
Whereas the defensive circuits involve areas of the brain, yes, such as areas that are involved in fear, but also areas of the brain and body that are literally associated with freezing or with backing up.
虽然防御回路涉及大脑的区域，是的，例如涉及恐惧的区域，但也涉及大脑和身体中与冻结或备份相关的区域。
Andrew Huberman: So, the way to think about gratitude is that it falls under this category of prosocial behaviors, which are designed to bring us closer to different types of things and to enhance the level of detail that we extract from those experiences.
安德鲁·休伯曼：因此，思考感恩的方式是，它属于亲社会行为的范畴，这些行为旨在让我们更接近不同类型的事物，并提高我们从这些经历中提取的细节水平。
Andrew Huberman: The key thing for today's discussion is that gratitude turns out to be one of the most potent wedges by which we can insert our thinking, and as you also see, the physiology of our body, between these two circuits and give a little more levity, if you will, to the side of the seesaw that's associated with positive prosocial feelings.
安德鲁·休伯曼：今天讨论的关键是，感恩被证明是最有力的楔子之一，我们可以通过它把我们的思想以及我们身体的生理学插入到这两个回路之间，如果你愿意的话，可以给与积极的亲社会情感相关的跷跷板的一侧带来更多的轻松感。
Andrew Huberman: And if you keep imagining this seesaw imagery, what's really beautiful about gratitude practices is that if they're performed repeatedly, and not even that often, but repeatedly, then one can actually shift their neural circuits such that the seesaw that I'm calling "prosocial" versus "defensive" behaviors can actually start to tilt.
安德鲁·休伯曼：如果你不断想象这种跷跷板的意象，感恩练习的真正美妙之处在于，如果它们被重复执行，甚至不是那么频繁，而是重复执行，那么人们实际上可以改变他们的神经回路，这样我称之为“亲社会”与“防御”行为的跷跷板实际上可以开始倾斜。
Andrew Huberman: What this means is that we now know with certainty that a regular gratitude practice can shift the prosocial circuits so that they dominate our physiology and our mindset in ways that can enhance many, many aspects of our physical and mental health, by default.
安德鲁·休伯曼：这意味着我们现在可以肯定地知道，定期的感恩练习可以改变亲社会回路，使其主宰我们的生理和思维方式，默认情况下可以增强我们身心健康的许多方面。
So, we don't always have to constantly be in practice trying to be happy.
所以，我们不必总是不断地练习努力让自己快乐。
Now I'd like to talk about some of the neurochemistry and neural circuits associated with gratitude and prosocial behaviors.
现在我想谈谈一些与感恩和亲社会行为相关的神经化学和神经回路。
Andrew Huberman: Numerous times on this podcast, I've talked about so-called "neuromodulators." For those of you that might have forgotten or have never heard of neuromodulators before, neuromodulators are chemicals that are released in the brain and body that change the activity of other neural circuits.
安德鲁·休伯曼：我在这个播客上多次谈到了所谓的“神经调节剂”。对于那些可能已经忘记或从未听说过神经调节剂的人来说，神经调节剂是大脑和身体中释放的化学物质，可以改变其他神经回路的活动。
They make certain brain areas more likely to be active, and other brain areas less likely to be active.
它们使某些大脑区域更容易活跃，而其他大脑区域不太可能活跃。
These neuromodulators have names like dopamine, serotonin, acetylcholine, epinephrine, and so on.
这些神经调节剂的名称包括多巴胺、血清素、乙酰胆碱、肾上腺素等。
Andrew Huberman: The main neuromodulators associated with gratitude and prosocial behaviors tend to be serotonin.
Andrew Huberman：与感恩和亲社会行为相关的主要神经调节剂往往是血清素。
Serotonin is released from a very small collection of neurons in the brainstem called the "raphe," R-A-P-H-E, the "raphe nucleus," and a few other places in the brain.
血清素是从脑干中称为“中缝”、R-A-P-H-E、“中缝核”和大脑中其他一些位置的非常小的神经元集合中释放的。
Andrew Huberman: And the raphe neurons send these little wires that we call axons out to numerous places in the brain, and they tend to increase the activity of particular neural circuits that lend themselves to more approach, to particular types of experiences.
安德鲁·休伯曼：中缝神经元将这些我们称之为轴突的小电线发送到大脑中的许多地方，它们往往会增加特定神经回路的活动，从而使自己能够更接近特定类型的体验。
That makes total sense if you think about it.
如果你仔细想想，这是完全有道理的。
Andrew Huberman: We have a chemical that, under certain circumstances, is released in the brain that triggers the activity of neural circuits that makes the organism, you, more likely to stay in an interaction with something, or even lean in and seek a more detailed interaction with that person, place, or thing.
安德鲁·胡伯曼：我们有一种化学物质，在某些情况下，会在大脑中释放，触发神经回路的活动，使有机体（你）更有可能与某物保持互动，甚至倾向于寻求与该人、地点或事物进行更详细的互动。
Andrew Huberman: And two main brain areas are activated by these serotonergic systems.
Andrew Huberman：这些血清素系统激活了两个主要的大脑区域。
And when people experience something that makes them feel gratitude, and the amount of activation scales with how intensely the person experienced the feeling of gratitude.
当人们经历一些让他们感到感激的事情时，激活的程度会随着人们体验感激之情的强烈程度而变化。
And those two areas have particular names.
这两个区域都有特定的名称。
You don't need to know the names, but for those of you that want to know, they are the "anterior cingulate cortex" and the "medial prefrontal cortex." And of course, these brain areas are connected to a number of other networks in the brain.
你不需要知道它们的名字，但对于那些想知道的人来说，它们是“前扣带皮层”和“内侧前额叶皮层”。当然，这些大脑区域与大脑中的许多其他网络相连。
Andrew Huberman: In fact, that's how they get you, or others, to lean into certain experiences, because when these areas are active, certain thought processes get invoked.
安德鲁·休伯曼：事实上，这就是他们如何让你或其他人倾向于某些体验，因为当这些领域活跃时，某些思维过程就会被调用。
Andrew Huberman: Those thought processes probably resemble something like, "Hmm, I'd like to experience more of this," or, "Mm, this feels really good," and then they literally feed onto your muscles via the neurons, making you happy to stay stationary if you're experiencing something you like, or to move closer to something that you find attractive to you, literally.
安德鲁·休伯曼：这些思维过程可能类似于“嗯，我想体验更多”，或者“嗯，这感觉真的很好”，然后它们通过神经元传递到你的肌肉，让你在经历你喜欢的东西时高兴地保持静止，或者更接近你认为对你有吸引力的东西。
Andrew Huberman: Many of you have probably heard of the medial prefrontal cortex because this is the area of the brain that is involved in planning, and in deep thinking, and evaluation of different types of experiences, past, present, or future.
安德鲁·休伯曼：你们中的许多人可能听说过内侧前额叶皮层，因为这是大脑中参与规划、深度思考以及评估过去、现在或未来不同类型经历的区域。
And the reason it can be involved in so many different things, and the reason it's especially important for gratitude, is that the medial prefrontal cortex sets context, okay?
它之所以能参与如此多不同的事情，以及它对感恩特别重要，是因为内侧前额叶皮层设定了背景，好吗？
It sets context, and it literally defines the meaning of your experience.
它设定了背景，并从字面上定义了您的经历的意义。
Andrew Huberman: How is it that the medial prefrontal cortex sets the context of everything in your life?
Andrew Huberman：内侧前额叶皮层是如何设定你生活中一切事物的背景的？
Well, it does it the following way.
嗯，它按照以下方式进行。
You have a number of circuits deeper in your brain that simply create sensations, or they allow you, I should say, to perceive certain sensations.
你的大脑深处有许多电路，它们只是产生感觉，或者我应该说，它们让你感知某些感觉。
Let's use the example of cold exposure, something that we sometimes talk about in this podcast for other reasons.
让我们以寒冷暴露为例，我们有时会出于其他原因在本播客中讨论这一点。
Andrew Huberman: If you were to deliberately place yourself into an ice bath, it would be uncomfortable, even if you're adapted to cold and so forth.
Andrew Huberman：如果你故意将自己放入冰浴中，即使你已经适应了寒冷等，也会感到不舒服。
The discomfort is non-negotiable.
这种不适是无法协商的。
Andrew Huberman: However, if you are doing it because you want to, or because you have knowledge that there are particular health benefits, the medial prefrontal cortex can then control areas of your deeper brain, like the hypothalamus, to positively impact the neurochemicals that are released into your system.
安德鲁·休伯曼：然而，如果你这样做是因为你想这样做，或者因为你知道这样做对健康有特殊的好处，那么内侧前额叶皮层就可以控制你大脑更深的区域，比如下丘脑，对释放到你的系统中的神经化学物质产生积极的影响。
Andrew Huberman: Your knowledge that you are making the choice, that it's you that's deciding to put yourself through this discomfort, has been shown to create a very different and positive effect on things like dopamine, on things like anti-inflammatory markers, in your immune system, et cetera, compared to if someone pushes you into an ice bath, or if you are doing it because someone insists that you do it and you really, really don't want to.
安德鲁·胡伯曼：你知道自己正在做出选择，是你决定让自己经历这种不适，这已被证明会对多巴胺、抗炎标记物、免疫系统等产生非常不同的积极影响，与有人把你推入冰浴，或者你这样做是因为有人坚持要你这样做而你真的非常不想这样做。
So, there's a very subtle distinction here.
所以，这里有一个非常微妙的区别。
Andrew Huberman: It's just the distinction of motivation and desire, or lack of motivation and being forced into something.
Andrew Huberman：这只是动机和欲望的区别，或者是缺乏动机和被迫做某事的区别。
So, if you take a mouse, for instance, and it runs on a running wheel, which mice really like to do, there are many positive effects on reducing blood pressure, improvements in neurochemistry, et cetera, in that mouse.
因此，例如，如果你拿一只老鼠，让它在跑轮上奔跑，这是老鼠真正喜欢做的事情，那么对于降低血压、改善神经化学等方面，这只老鼠有很多积极的影响。
Andrew Huberman: However, if there's a mouse in the cage right next to it that's trapped in the running wheel and it has to run every time the other mouse runs, because the wheels are linked, well then, the second mouse, that's forced to do the exact same running, experiences negative shifts in their overall health metrics.
Andrew Huberman：但是，如果旁边的笼子里有一只老鼠被困在跑步轮中，并且每次另一只老鼠跑步时它都必须跑步，因为轮子是相连的，那么，第二只老鼠被迫进行完全相同的跑步，其整体健康指标会出现负面变化。
Blood pressure goes up, stress hormones go up, et cetera, because it's not actually making the choice.
血压升高，压力荷尔蒙升高等等，因为它实际上并没有做出选择。
Andrew Huberman: The medial prefrontal cortex is the knob, or the switch, rather, that can take one experience and allow us to frame it such that it creates positive health effects.
Andrew Huberman：内侧前额叶皮层是一个旋钮，或者说是一个开关，它可以接受一种体验，并允许我们构建它，从而产生积极的健康影响。
And the exact same experience framed as something we don't want to do or that we are forced to do can create negative health effects.
而将完全相同的经历定义为我们不想做或被迫做的事情也会对健康产生负面影响。
Now, how exactly the neurons in the medial prefrontal cortex do that is rather complicated, and frankly, not completely understood.
现在，内侧前额叶皮质中的神经元到底是如何做到这一点的相当复杂，坦率地说，我们还不完全了解。
Andrew Huberman: But it's somehow able to adjust the activity of other neural circuits that are purely reflexive.
Andrew Huberman：但它能够以某种方式调整其他纯粹反射性神经回路的活动。
As we say in neuroscience, really dumb neural circuits, that are just like switches, and place a context onto it.
正如我们在神经科学中所说的那样，真正愚蠢的神经回路就像开关一样，并在其上放置了上下文。
Andrew Huberman: So, gratitude is a mindset that activates the prefrontal cortex, and in doing so, sets the context of your experience such that you can derive tremendous health benefits, which leads us to the question, what kind of gratitude practice is going to accomplish this?
安德鲁·休伯曼：所以，感恩是一种激活前额叶皮层的心态，这样做可以设定你的经历背景，这样你就可以获得巨大的健康益处，这让我们想到一个问题，什么样的感恩实践才能实现这一目标？
You can't simply lie to yourself.
你不能简单地欺骗自己。
You can't simply say, "Oh, well, every experience is a learning experience." Or a terrible thing happens, "Oh, good.
你不能简单地说：“哦，好吧，每一次经历都是一次学习经历。”或者发生了一件可怕的事情，“哦，很好。
I'm just going to say good," and that your body will react as if it's good for you.
我只想说好，”然后你的身体就会做出反应，好像这对你有好处。
Andrew Huberman: That's a myth.
安德鲁·休伯曼：这是一个神话。
And frankly, it's a myth that's fairly pervasive in the self-help and self-actualization literature.
坦率地说，这是一个在自助和自我实现文献中相当普遍的神话。
We can't simply lie to ourselves or, quote, unquote, "fake it until we make it." Neural circuitry is very powerful and very plastic.
我们不能简单地对自己撒谎，或者引用或取消引用“假装它直到我们成功”。神经回路非常强大且可塑性很强。
It can be modified, and it's very context-dependent, but it's not stupid.
它可以修改，并且非常依赖于上下文，但它并不愚蠢。
And when you lie to yourself about whether or not an experience is actually good for you, or not, your brain knows.
当你对自己说谎，告诉自己某种经历是否真的对你有好处时，你的大脑就会知道。
Andrew Huberman: So, what does an effective gratitude practice look like?
安德鲁·休伯曼：那么，有效的感恩实践是什么样的呢？
Well, let's examine what an ineffective, what a poor gratitude practice looks like, because therein lies some really important information, including the fact that I, and I think millions of other people out there, are doing it wrong.
好吧，让我们来看看什么是无效的、糟糕的感恩实践，因为其中蕴含着一些非常重要的信息，包括我以及我认为还有数以百万计的其他人都做错了这一事实。
Andrew Huberman: Most gratitude practices that you see online, and that people talk about in various talks and so forth, involve something like writing down, or reciting, or thinking about five, or ten, or three, or twenty things that you're especially grateful for, and then really trying to feel into some of those, really try and think deeply about the emotions, the sensations, the perceptions that are associated with those particular people, places, and things on your list.
安德鲁·休伯曼：你在网上看到的、人们在各种演讲等中谈论的大多数感恩实践，都涉及写下、背诵或思考五件、十件、三件或二十件你特别感激的事情，然后真正尝试去感受其中的一些，真正尝试深入思考与你清单上的那些特定的人、地方和事物相关的情感、感觉和看法。
Andrew Huberman: Most studies actually point to the fact that that style of gratitude practice is not particularly effective in shifting your neural circuitry, your neural chemistry, or your somatic circuitry, the circuits in your body, because you literally have organs and neural circuits that are connected, the circuits of your brain and body, toward enhanced activation of prefrontal cortex, enhanced activation of these prosocial neural networks that we were talking about earlier.
安德鲁·休伯曼：大多数研究实际上都指出这样一个事实，即这种感恩练习方式对于改变你的神经回路、神经化学或体细胞回路、你体内的回路并不是特别有效，因为你实际上有连接的器官和神经回路，你的大脑和身体的回路，以增强前额皮质的激活，增强我们之前讨论的这些亲社会神经网络的激活。
Andrew Huberman: Turns out that the most potent form of gratitude practice is not a gratitude practice where you give gratitude or express gratitude, but rather where you receive gratitude, where you receive thanks.
安德鲁·休伯曼：事实证明，最有效的感恩实践形式不是你给予感激或表达感激的感恩实践，而是你接受感激、接受感谢的地方。
And this, to me, was very surprising.
这对我来说非常令人惊讶。
There are a number of studies about this now.
现在有很多关于这个的研究。
One in particular that I think is interesting is called "Prefrontal activation while listening to a letter of gratitude read aloud by a coworker face-to-face: A NIRS study," N-I-R-S.
我认为特别有趣的是“聆听同事面对面大声朗读的感谢信时的前额叶激活：NIRS 研究”，N-I-R-S。
I'll explain what all this means.
我将解释这一切意味着什么。
Andrew Huberman: You now know what the prefrontal activation part is.
Andrew Huberman：你现在知道前额叶激活部分是什么了。
This is the activation of the prefrontal cortex.
这是前额皮质的激活。
The NIRS, N-I-R-S, study, that's just a technical term.
NIRS，N-I-R-S，研究，这只是一个技术术语。
So, in this particular experiment, what they did is they had coworkers write a letter of gratitude, of thanks, to another coworker, unbeknownst to the other coworker, and then they sat down together, and then they imaged brain activity as this letter was being read, and as the letter was being heard, received.
所以，在这个特殊的实验中，他们所做的是让同事在另一位同事不知情的情况下给另一位同事写一封感谢信，然后他们坐在一起，然后他们想象在读这封信、听到这封信、收到这封信时的大脑活动。
Andrew Huberman: And it showed very robust effects on these prefrontal networks that pointed to the fact that receiving gratitude is actually much more potent, in terms of the positive shifts that it can create, than giving gratitude.
安德鲁·胡伯曼：它对这些前额叶网络显示出非常强大的影响，这表明接受感激实际上比给予感激更有效，就其可以创造的积极转变而言。
For many people who want to experience the positive effects of gratitude, it's probably not the most advantageous approach to just sit around waiting, hoping that someone's going to deliver all these letters or words of gratitude.
对于许多想要体验感恩的积极影响的人来说，只是坐着等待，希望有人送来所有这些感谢的信件或话语可能不是最有利的方法。
Andrew Huberman: How is it that you can create that sense of receiving gratitude for yourself, and thereby derive the effects of gratitude as outlined in this particular study?
安德鲁·胡伯曼（Andrew Huberman）：你如何才能创造出一种接受感激之情的感觉，从而获得这项特定研究中概述的感激之情？
And there we go to the important work of the great Antonio Damasio, who explored these neural correlates of gratitude to define the areas of the brain that are associated with prosocial behaviors, like the prefrontal cortex.
接下来，我们来看一下伟大的安东尼奥·达马西奥（Antonio Damasio）的重要工作，他探索了感恩的这些神经关联，以定义与亲社会行为相关的大脑区域，例如前额叶皮层。
Andrew Huberman: What they did was interesting.
Andrew Huberman：他们所做的很有趣。
Rather than have people express gratitude, they had the subjects go into the scanner, so their brains are being imaged, and they watched narratives, stories about other people experiencing positive things in their life.
他们没有让人们表达感激之情，而是让受试者进入扫描仪，这样他们的大脑就会被成像，他们会观看其他人在生活中经历积极事物的叙述和故事。
And in this case, these were powerful stories.
在这种情况下，这些都是强有力的故事。
These were stories about survivors of genocide.
这些是关于种族灭绝幸存者的故事。
So, that's what they're watching.
所以，这就是他们正在看的。
The subjects were subjects that were not survivors of genocide.
这些受试者不是种族灭绝的幸存者。
Andrew Huberman: So, they were watching these videotapes of people that had survived genocide, and had people help them along the way as part of their story of survival, either psychological and/or, obviously, they survived long enough to make the video, so physical survival.
安德鲁·休伯曼：所以，他们正在观看这些在种族灭绝中幸存下来的人的录像带，并让人们一路帮助他们，作为他们生存故事的一部分，无论是心理上的还是/或者，显然，他们活了足够长的时间来制作视频，所以身体上的生存。
So, within these stories, there was a conveyance of a lot of struggle.
所以，在这些故事中，传达了很多挣扎。
These people talked about the horrible situations they were in, but also small, but highly significant features of their history that had led to their own feelings of gratitude.
这些人谈论了他们所处的可怕处境，也谈论了他们历史中微小但非常重要的特征，这些特征导致了他们自己的感激之情。
Andrew Huberman: So, for instance, it says, "A woman at the...
安德鲁·休伯曼：例如，它说，“一个女人在......
" This is literally from the scientific paper.
“这确实来自科学论文。
Somebody had been sick for weeks.
有人已经病了几个星期了。
So, the woman's describing how she'd been sick for weeks, and then another prisoner, who was a doctor, finds a particular medicine somehow, it doesn't describe how, and literally saves her life.
所以，这位女士描述了她是如何生病了几个星期，然后另一名囚犯，一位医生，以某种方式找到了一种特殊的药物，它没有描述如何，并且确实挽救了她的生命。
So, these sorts of stories.
所以，这些故事。
Now, just hearing this in the context of nothing but a scientific paper and discussion, these probably aren't that impactful.
现在，仅仅在科学论文和讨论的背景下听到这个，这些可能没有那么有影响力。
Andrew Huberman: What's really important about this study, and is really important for all of us to know, is that these stories of other people receiving things that were powerful for them in their life trajectory is embedded in story.
安德鲁·休伯曼：这项研究真正重要的一点，对我们所有人来说都知道的真正重要的是，其他人接受对他们的人生轨迹有帮助的东西的故事嵌入到故事中。
The human brain, especially, is so oriented towards story.
尤其是人类的大脑非常注重故事。
We have neural circuits that like to link together past, present, future, have different characters, protagonists and antagonists, from the time we're very young until the time we're very old.
从我们很小的时候到我们很老的时候，我们的神经回路喜欢将过去、现在、未来联系在一起，有不同的角色、主角和对手。
Story is one of the major ways that we organize information in the brain.
故事是我们在大脑中组织信息的主要方式之一。
There does seem to be storytelling and story listening circuits in the brain.
大脑中似乎确实存在讲故事和听故事的回路。
Andrew Huberman: So, what's important is not simply that these people survived genocide, that's obviously important and wonderful.
安德鲁·胡伯曼：所以，重要的不仅仅是这些人在种族灭绝中幸存下来，这显然是重要和美妙的。
But it's not just that they were helped along the way, it's that the description of their help is embedded in a larger story.
但这不仅仅是他们一路上得到的帮助，而是对他们帮助的描述嵌入了一个更大的故事中。
So, the human subject in this scientific study is watching these powerful stories.
因此，这项科学研究中的人类受试者正在观看这些强有力的故事。
Andrew Huberman: And the neural circuits associated with prosocial behaviors and with gratitude become robustly active when they start to feel some affiliation with the person telling the story.
安德鲁·休伯曼：当他们开始感受到与讲述故事的人有某种联系时，与亲社会行为和感恩相关的神经回路就会变得非常活跃。
Andrew Huberman: So, if you think about the earlier study that receiving gratitude is the most powerful way to activate these circuits for gratitude, the subjects in this study, in many ways, are receiving a sense of gratitude, but through the narrative of one of these other subjects, which I find fascinating.
安德鲁·胡伯曼：所以，如果你想想早期的研究，接受感激是激活这些感恩回路的最有力的方式，那么这项研究中的受试者在很多方面都在接受一种感激之情，但通过其他受试者之一的叙述，我觉得这很有趣。
You know, I would have thought a great gratitude practice is where you sit down and list out all the things you're grateful for.
你知道，我认为一个很好的感恩练习就是你坐下来列出所有你感激的事情。
That just seems so logical to me.
这对我来说似乎很合乎逻辑。
But it turns out that these neural circuits don't work that way.
但事实证明这些神经回路并不是这样工作的。
Andrew Huberman: That to really activate these circuits for gratitude, and the serotonin, and probably the oxytocin system as well, and its prefrontal networks, one has to powerfully associate with the idea of receiving help.
安德鲁·休伯曼：为了真正激活这些感恩回路，以及血清素，可能还有催产素系统，及其前额叶网络，一个人必须与接受帮助的想法强烈联系起来。
So, let's just take a moment and start to think about how we are going to build out the ultimate gratitude practice, meaning the most effective gratitude practice for us to do, because of all the many positive effects that an effective gratitude practice can have, if it's the proper one.
因此，让我们花点时间开始思考如何构建最终的感恩实践，这意味着我们要做的最有效的感恩实践，因为有效的感恩实践如果合适的话可以产生许多积极的影响。
Andrew Huberman: It's very clear that receiving gratitude is powerful, but it's also very clear that waiting around to receive that gratitude is an impractical approach.
安德鲁·休伯曼：很明显，接受感激之情是强大的，但也很明显，等待接受感激是一种不切实际的方法。
What we know for sure is that there has to be a real experience of somebody else's experience, and that the best way to do that is story.
我们确信的是，必须有别人经历的真实经历，而做到这一点的最好方法就是故事。
Andrew Huberman: So, in thinking about how to build out an effective gratitude practice, it's very worthwhile, I believe, to find someone's narrative that's powerful for you.
安德鲁·胡伯曼：所以，在考虑如何建立有效的感恩实践时，我相信找到对你来说有影响力的人的叙述是非常值得的。
In many ways, to think about this is it's got to be a story that inspires you because of, for lack of a better phrase, the beauty of the human spirit or the ability of humans to help other humans.
从很多方面来说，这一定是一个能够激励你的故事，因为（没有更好的措辞）人类精神之美或人类帮助他人的能力。
Andrew Huberman: And I find this remarkable, because what this really means is that the circuits for gratitude are such that we can exchange gratitude.
安德鲁·休伯曼：我发现这很了不起，因为这真正意味着感恩的回路是这样的，我们可以交换感恩。
We can actually observe someone else getting help, someone else giving help, and that observation of our species doing that for one another allows us to experience the feeling of a genuine chemical and neural circuit activation lift, if you will.
我们实际上可以观察到其他人获得帮助，其他人提供帮助，并且观察我们的物种互相帮助可以让我们体验到真正的化学和神经回路激活的感觉，如果你愿意的话。
Andrew Huberman: Very, very different than simply writing out the things that you're thankful for, right?
Andrew Huberman：这与简单地写下你感激的事情非常非常不同，对吧？
And so, how would you do this?
那么，你会怎么做呢？
Well, people digest a story in a number of different ways.
嗯，人们以多种不同的方式消化一个故事。
People watch movies, people listen to podcasts, people read books.
人们看电影、听播客、读书。
There are a tremendous number of stories out there.
那里有大量的故事。
It's clear that an effective gratitude practice has to be repeated from time to time.
显然，有效的感恩练习必须时常重复。
So, what I would not suggest is that we build a protocol in which you're constantly foraging for inspirational stories over and over again.
所以，我不建议我们建立一个协议，让你不断地一遍又一遍地寻找励志故事。
Andrew Huberman: Rather, the most effective protocol or tool is going to be either to think into, and you could write this out if you like, but think into when somebody was thankful for something that you did, and really start to think about how you felt in receiving that gratitude.
安德鲁·休伯曼：相反，最有效的协议或工具要么是思考，如果你愿意，你可以写下来，但要思考何时有人对你所做的事情表示感谢，并真正开始思考你在接受这种感激时的感受。
Or, and/or I should say, imagining or thinking about deeply the emotional experience of somebody else receiving help.
或者，和/或我应该说，想象或深入思考其他人接受帮助的情感体验。
Andrew Huberman: I want to emphasize that the story that you select does not have to have any semblance to your own life experience.
安德鲁·休伯曼：我想强调的是，你选择的故事不必与你自己的生活经历有任何相似之处。
It's just about what happens to move you.
这只是关于发生的让你感动的事情。
And so, the way that one could do this is to find a story that's particularly meaningful for you, and then to just take some short notes, bullet point notes.
因此，人们可以做到这一点的方法是找到一个对你特别有意义的故事，然后做一些简短的笔记，要点笔记。
Just list out, for instance, what the struggle was, what the help was, and something about how that impacts you emotionally.
例如，只需列出困难是什么，帮助是什么，以及这对你的情感有何影响。
Andrew Huberman: You've written down a few notes about what that story is, just to remind you, and then you read those out and you think into the richness of that experience, that receiving of gratitude.
安德鲁·休伯曼：你写下了一些关于这个故事的笔记，只是为了提醒你，然后你把它们读出来，你会思考那种经历的丰富性，那种接受感激之情。
Now, this could be done literally for one minute, or two minutes, or three minutes.
现在，这实际上可以在一分钟、两分钟或三分钟内完成。
This is not an extensively long practice.
这不是一个长期的实践。
Now, if you have an experience of receiving gratitude, or a story that's very potent for you, it becomes a sort of shortcut into the gratitude network, these prosocial networks.
现在，如果你有过接受感激的经历，或者有一个对你来说非常有效的故事，它就会成为进入感恩网络（这些亲社会网络）的一种捷径。
Meaning, the activation of these circuits becomes almost instantaneous.
这意味着，这些电路的激活几乎是瞬时的。
And that's very different than a lot of other practices out there.
这与许多其他做法非常不同。
Andrew Huberman: Now, there's another very clear and positive effect of using this narrative or story-based approach to a gratitude practice, and that's what story does for our physiology.
安德鲁·休伯曼：现在，使用这种叙事或基于故事的方法进行感恩练习还有另一个非常明显和积极的影响，这就是故事对我们生理的作用。
Andrew Huberman: What this means for your gratitude practice is that having a story that you can return to over and over again, even if it's not the entire story, you're just using the shorthand bullet-point version of your story, will create a perceptible and real shift in your heartbeat and in your breathing.
安德鲁·休伯曼：这对你的感恩练习意味着，有一个你可以一遍又一遍地回顾的故事，即使它不是整个故事，你只是使用你的故事的速记要点版本，也会在你的心跳和呼吸中产生可感知的、真实的变化。
Andrew Huberman: And actually, that's been demonstrated over and over now, that an effective gratitude practice is one that can rapidly shift not just the activation of the circuits in your brain for prosocial behaviors, but also activation of particular circuits in your heart, and in your lungs, and the other organs of your body such that you can get into a reproducible state of gratitude each time.
安德鲁·休伯曼：事实上，现在已经一再证明，有效的感恩练习不仅可以快速改变大脑中亲社会行为回路的激活，还可以激活心脏、肺部和身体其他器官中的特定回路，这样你每次都可以进入可重复的感恩状态。
Andrew Huberman: The key thing is that you want to use the same story, even if it's your own experience or somebody else's, and keep coming back to it over and over again.
Andrew Huberman：关键是你想要使用同一个故事，即使它是你自己的经历或其他人的经历，并且不断地一遍又一遍地回顾它。
That makes it a very potent tool that you can get a tremendous amount of benefit from with even as short as 60 seconds of practice.
这使它成为一个非常有效的工具，即使是短短 60 秒的练习，您也可以从中获得巨大的好处。
Andrew Huberman: Earlier, I talked about how you can't lie to yourself and say, "You know, I'm so grateful for this thing that I actually hate." There's a really interesting study published in "Scientific Reports," which is a nature research journal.
安德鲁·休伯曼：早些时候，我谈到了你不能对自己撒谎，并说：“你知道，我对这件事非常感激，但我实际上很讨厌。”自然研究期刊《科学报告》上发表了一项非常有趣的研究。
The title of it is "Neural responses to intention and benefit appraisal are critical in distinguishing gratitude and joy." It's a somewhat complicated study, so I'm just going to hit on some of the high points.
其标题是“对意图和利益评估的神经反应对于区分感激和喜悦至关重要”。这是一项有点复杂的研究，所以我只想谈谈一些要点。
Andrew Huberman: But basically, what they did is they used functional magnetic resonance imaging, so they could look at brain circuitry activation with very high precision.
Andrew Huberman：但基本上，他们所做的是使用功能性磁共振成像，这样他们就可以以非常高的精度观察大脑电路的激活。
And they had people receiving money in the context of this experiment.
他们让人们在这个实验中收到钱。
And they had some knowledge as to whether or not the money that they were receiving was given to them wholeheartedly or reluctantly.
他们也知道自己收到的钱是全心全意还是不情愿地送给他们的。
They looked at whether or not the sense of gratitude scaled with the amount of money received and/or the intention of the benefactor, whether or not the person giving the money was doing it wholeheartedly or reluctantly.
他们研究了感激之情是否与收到的金钱数量和/或捐助者的意图成正比，无论捐钱的人是全心全意还是不情愿地这样做。
Andrew Huberman: And what's remarkable is that while the amount of money given was a strong component in whether or not somebody felt that they had received gratitude, which makes sense.
安德鲁·休伯曼：值得注意的是，虽然捐赠的金额是人们是否感到自己受到感激的一个重要组成部分，但这是有道理的。
The amount of money is some metric of whether or not somebody feels thanked.
金钱的多少是衡量某人是否感到感谢的一个指标。
Andrew Huberman: The stronger variable, the bigger impact came from whether or not the person giving the money was giving it with a wholehearted intention and not a reluctant intention.
Andrew Huberman：变量越强，影响越大，来自于捐钱的人是否是全心全意而不是勉强的。
This tells us many things that extend way beyond gratitude practices, which is that genuine thanks are what count.
这告诉我们许多超越感恩实践的事情，那就是真诚的感谢才是最重要的。
So, this constrains our gratitude practices somewhat, but I think in an interesting and important way.
因此，这在一定程度上限制了我们的感恩实践，但我认为这是一种有趣且重要的方式。
Andrew Huberman: You can't tell yourself that an experience was great, or that I got a lot of money, and therefore it justified it, even though I think that they gave it to me reluctantly, or my boss hates me, but they gave me a raise.
Andrew Huberman：你不能告诉自己，一次经历很棒，或者我得到了很多钱，因此它是合理的，尽管我认为他们是不情愿地给我的，或者我的老板讨厌我，但他们给了我加薪。
And that tells us that if we are the giver, that we better be giving wholeheartedly, or we are undermining the sense of gratitude that someone is going to receive from us.
这告诉我们，如果我们是给予者，我们最好全心全意地给予，否则我们就会破坏别人从我们这里得到的感激之情。
Andrew Huberman: So, we are gradually building up the ultimate gratitude practice based on the variety of scientific literature that's out there.
安德鲁·休伯曼：所以，我们正在根据现有的各种科学文献逐步建立终极感恩实践。
And I know that many people are probably interested in developing a gratitude practice that has long-lasting, maybe even permanent, positive effects on their neural circuitry.
我知道很多人可能有兴趣发展一种感恩的做法，这种做法对他们的神经回路有持久的、甚至可能是永久的积极影响。
So, with that in mind, I want to turn our attention to a really interesting study.
因此，考虑到这一点，我想将我们的注意力转向一项非常有趣的研究。
Andrew Huberman: It's entitled "Effects of gratitude meditation on neural network functional connectivity and brain-heart coupling." And to make a long story short, and a lot simpler than that title, repeated gratitude practice changes the way that your brain circuits work.
安德鲁·胡伯曼：它的标题是“感恩冥想对神经网络功能连接和脑心耦合的影响”。长话短说，比这个标题简单得多，反复的感恩练习会改变你的大脑回路的工作方式。
And it also changes the way in which your heart and your brain interact.
它还改变了你的心脏和大脑相互作用的方式。
You're familiar with the fact that your brain controls your heart, because you could be stressed about something that's perceived with your brain, and then your heart rate will speed up.
您熟悉大脑控制心脏的事实，因为您可能会对大脑感知到的某些事物感到压力，然后您的心率就会加快。
Andrew Huberman: You're probably also familiar with the fact that if your heart rate speeds up for some reason, or no reason, you'll probably think, "Well, what's making my heart rate speed up?" And that's because the brain and the heart are reciprocally innervated, as we say.
Andrew Huberman：您可能也熟悉这样一个事实：如果您的心率由于某种原因或无原因加快，您可能会想，“那么，是什么让我的心率加快？”正如我们所说，这是因为大脑和心脏是相互神经支配的。
They're talking to one another in both directions.
他们正在双向交谈。
It's a two-way highway.
这是一条双向高速公路。
Andrew Huberman: This study looked at changes in so-called "functional connectivity" within the brain, and between the brain and the heart, in response to gratitude practices.
安德鲁·胡伯曼：这项研究着眼于大脑内部以及大脑和心脏之间所谓的“功能连接”的变化，以应对感恩实践。
Andrew Huberman: To make a long story short, what they found is that a repeated gratitude practice could change the resting state functional connectivity in emotion and motivation-related brain regions.
Andrew Huberman：长话短说，他们发现反复的感恩练习可以改变与情绪和动机相关的大脑区域的静息状态功能连接。
Andrew Huberman: If I haven't mentioned a strong enough incentive for doing a regular gratitude practice until now, this is definitely the one to pay attention to.
安德鲁·胡伯曼（Andrew Huberman）：如果到目前为止我还没有提到进行定期感恩练习的足够强大的激励，那么这绝对是值得关注的。
Because what they found was a regular gratitude practice could shift the functional connectivity of emotion pathways in ways that made anxiety and fear circuits less likely to be active, and circuits for feelings of well-being, but also motivation, to be much more active.
因为他们发现，定期的感恩练习可以改变情绪通路的功能连接，使焦虑和恐惧回路不太可能活跃，而幸福感和动机回路则更加活跃。
Andrew Huberman: I find that remarkable and important because a number of people struggle with issues of motivation.
安德鲁·休伯曼：我认为这一点非常显着且重要，因为很多人都在努力解决动机问题。
A lot of people who are highly motivated also have issues with anxiety and fear.
许多积极性很高的人也有焦虑和恐惧的问题。
And so, this study really points to the fact that it's a twofer.
因此，这项研究确实指出了一个事实：这是一个双重的事实。
Andrew Huberman: If you have a good gratitude practice, and you repeat it regularly, you reduce the fear, anxiety circuits, you increase the efficacy of the positive emotion, feel-good circuits, and the circuits associated with motivation and pursuit are actually enhanced as well.
安德鲁·休伯曼：如果你有良好的感恩练习，并且定期重复，你就会减少恐惧、焦虑回路，增加积极情绪、感觉良好回路的功效，并且与动机和追求相关的回路实际上也会得到增强。
Andrew Huberman: Thus far, we've mainly talked about the effects of gratitude on neural circuit activation and changes, a little bit about some of the changes that are happening in terms of the body, heart rate, and breathing, and so forth.
Andrew Huberman：到目前为止，我们主要讨论了感恩对神经回路激活和变化的影响，还有一点关于身体、心率和呼吸等方面正在发生的一些变化。
But we haven't talked a lot yet about the changes in health metrics, in things like inflammation, or reductions in inflammation, and immunity, and things of that sort.
但我们还没有谈论很多健康指标的变化，比如炎症、炎症减少、免疫力等等。
Andrew Huberman: So, with that in mind, I'd like to describe the results of a really interesting recent study that was published in the journal "Brain, Behavior, and Immunity." This was published in 2021.
Andrew Huberman：因此，考虑到这一点，我想描述一下最近发表在《大脑、行为和免疫》杂志上的一项非常有趣的研究的结果。该文章发表于 2021 年。
The title of the study is "Exploring neural mechanisms of the health benefits of gratitude in women: A randomized controlled trial." The first author is Hazlett.
该研究的标题是“探索感恩对女性健康益处的神经机制：一项随机对照试验”。第一作者是哈兹莱特。
Andrew Huberman: And basically, what this paper showed was that women who had a regular gratitude practice of the sort that we've been talking about up until now, showed reductions in amygdala activity, a brain area associated with threat detection, an intimate part of the fear network in the brain.
安德鲁·休伯曼：基本上，这篇论文表明，那些定期进行感恩练习的女性，我们一直在谈论的这种做法，表现出杏仁核活动的减少，杏仁核是与威胁检测相关的大脑区域，是大脑中恐惧网络的亲密部分。
Andrew Huberman: So, reductions in amygdala activation, and large reductions in the production of something called "TNF-alpha," tumor necrosis factor-alpha, and "IL-6," interleukin-6.
Andrew Huberman：因此，杏仁核激活减少，并且“TNF-α”、肿瘤坏死因子-α 和“IL-6”、白细胞介素 6 的产生大幅减少。
Now, if you happen to have listened to the episode that I did on activating your immune system and immune function, you heard about TNF-alpha and IL-6.
现在，如果您碰巧听过我关于激活免疫系统和免疫功能的节目，您就会听说过 TNF-α 和 IL-6。
TNF-alpha and IL-6 are inflammatory cytokines.
TNF-α 和 IL-6 是炎症细胞因子。
Andrew Huberman: These are chemicals that exist in your body, and that are released from cells when there is damage or kind of a systemic stress, when your system is in duress.
Andrew Huberman：这些是存在于您体内的化学物质，当您的系统受到损害或出现某种系统压力时，这些化学物质会从细胞中释放出来。
And in the short term, they can be beneficial.
从短期来看，它们可能是有益的。
They can call in signals for wound healing and repair of cells, et cetera.
它们可以发出伤口愈合和细胞修复等信号。
But you don't want TNF-alpha and IL-6 levels to be too high, and you don't want those levels to be up for too long.
但您不希望 TNF-α 和 IL-6 水平太高，也不希望这些水平持续太长时间。
Andrew Huberman: And so, this study is really nice, because they showed significant effects in reducing TNF-alpha and IL-6 in response to a gratitude practice.
Andrew Huberman：所以，这项研究非常好，因为它们显示出感恩练习对减少 TNF-α 和 IL-6 的显着效果。
And another interesting aspect of this study is that the reductions in amygdala activation, and the reductions in TNF-alpha and IL-6, were very rapid.
这项研究的另一个有趣的方面是，杏仁核激活的减少以及 TNF-α 和 IL-6 的减少非常迅速。
They occurred almost immediately after the gratitude practice was completed.
它们几乎是在感恩练习完成后立即发生的。
Andrew Huberman: And even though that study was performed exclusively on female subjects, based on the biology and circuitry of the amygdala, and the biology of TNF-alpha and IL-6 performing this inflammatory role in both men and women, I don't see any reason why the results of that study wouldn't pertain to both men and women.
Andrew Huberman：尽管该研究仅针对女性受试者进行，但基于杏仁核的生物学和回路，以及 TNF-α 和 IL-6 在男性和女性中发挥炎症作用的生物学，我不认为该研究的结果不适用于男性和女性。
Andrew Huberman: I'd like to just highlight the key elements of the most effective, at least to my knowledge, gratitude practice.
安德鲁·休伯曼：我只想强调最有效的感恩实践的关键要素，至少据我所知。
Andrew Huberman: First of all, that practice has to be grounded in a narrative, meaning a story.
Andrew Huberman：首先，这种实践必须以叙事为基础，即故事。
You don't have to recite or hear that story every single time you do the gratitude practice, but you have to know what that story was, and what the gratitude practice references back to.
你不必每次进行感恩练习时都背诵或听到那个故事，但你必须知道那个故事是什么，以及感恩练习所引用的内容。
Andrew Huberman: Second of all, that story can be one of you receiving genuine thanks.
安德鲁·休伯曼：其次，这个故事可以让你们中的一个人得到真诚的感谢。
And the key elements there are that you are the one receiving the thanks, the gratitude, and that it's being given to you genuinely, wholeheartedly.
其中的关键要素是你是接受感谢和感激的人，并且它是真诚地、全心全意地给予你的。
Or it can be a story of you observing someone else receiving thanks, or expressing thanks, and that has to be a genuine interaction as well, both between the giver and the receiver.
或者它可以是一个你观察别人接受感谢或表达感谢的故事，这也必须是给予者和接受者之间的真诚互动。
So, those are the first three elements.
所以，这些是前三个要素。
Andrew Huberman: What I recommend would be after you've established the story that you want to use for your gratitude practice, that you write down three or four simple bullet points that can serve as salient reminders of that story for you.
安德鲁·休伯曼：我的建议是，在你建立了要用于感恩练习的故事之后，写下三到四个简单的要点，这些要点可以作为该故事的重要提醒。
It will serve as a kind of a cue for that story, without having to listen to or talk out the entire story.
它将作为该故事的一种提示，而无需聆听或说出整个故事。
Andrew Huberman: I would recommend writing down something about the state that you or the other person were in before they received the gratitude, the state that you were in, or that the person was in, after they received the gratitude, and any other elements that lend some sort of emotional weight or tone to the story.
安德鲁·胡伯曼（Andrew Huberman）：我建议写下一些关于你或其他人在收到感激之前所处的状态，你或这个人在收到感激之后所处的状态，以及任何其他为故事增添某种情感分量或基调的元素。
This could be three pages of text, if you like, or it could just be a couple of bullet points.
如果您愿意，这可以是三页文本，也可以只是几个要点。
I don't think it really matters.
我认为这并不重要。
Andrew Huberman: The important thing is that it's embedded in your memory, and that it's really associated with this genuine exchange of thanks, and the receival of thanks.
安德鲁·胡伯曼：重要的是，它已嵌入您的记忆中，并且它确实与这种真诚的感谢交流和接受感谢联系在一起。
I think those are the key elements.
我认为这些是关键要素。
Andrew Huberman: And then it's very simple.
Andrew Huberman：然后就非常简单了。
The entire practice involves reading off these bullet points as a cue to your nervous system of the sense of gratitude, and then for about one minute, which is a trivial amount of time if you really think about it, or maybe two minutes, or if you're really ambitious, up to five minutes of just really feeling into that genuine experience of having received gratitude, or observed someone else receiving gratitude.
整个练习包括读出这些要点，作为对你的神经系统表达感激之情的提示，然后持续大约一分钟，如果你认真思考的话，这段时间是微不足道的，或者可能是两分钟，或者如果你真的雄心勃勃，最多五分钟，真正感受到接受感激的真实体验，或者观察别人接受感激。
Andrew Huberman: So, if we just take a step back from this protocol and compare it to what's typically out there in the literature, which is, you know, make a list of all the things you're thankful for, recite in your mind all the things you're thankful for, count your blessings.
安德鲁·休伯曼：所以，如果我们从这个协议退一步，将其与文献中通常存在的内容进行比较，那就是，你知道，列出所有你感激的事情，在你的脑海中背诵所有你感激的事情，数数你的祝福。
Well, I think everybody should be counting their blessings all the time.
嗯，我认为每个人都应该时刻数着自己的祝福。
There's always something to be thankful for.
总有一些值得感恩的事情。
Andrew Huberman: But in terms of a scientifically grounded gratitude practice, that is also scientifically demonstrated to shift your physiology at the level of your immune system and your neural circuitry, reducing anxiety, increasing motivation, all these wonderful things that so many of us are chasing all the time as goals, I think a gratitude practice reveals itself to be an immensely powerful tool.
安德鲁·休伯曼：但是就以科学为基础的感恩实践而言，科学证明它可以在免疫系统和神经回路层面改变你的生理机能，减少焦虑，增加动力，所有这些美好的事情都是我们很多人一直在追逐的目标，我认为感恩实践表明它是一个非常强大的工具。
Andrew Huberman: Thank you for your time and attention today, learning about the science of gratitude.
安德鲁·休伯曼：感谢您今天抽出时间和关注，了解感恩的科学。
And last, but certainly not least, thank you for your interest in science.
最后但同样重要的是，感谢您对科学的兴趣。