Essentials: The Science of Love, Desire & Attachment
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。
Today, we are going to talk about the psychology and the biology of desire, love, and attachment.
今天，我们将讨论欲望、爱和依恋的心理学和生物学。
One of the most robust findings in the field of psychology is this notion of attachment styles, and this was something that was discovered through a beautiful set of studies that were done by Mary Ainsworth in the 1980s, in which she developed a laboratory condition called the strange situation task.
心理学领域最有力的发现之一就是依恋风格的概念，这是玛丽·安斯沃思 (Mary Ainsworth) 在 20 世纪 80 年代所做的一系列精彩研究中发现的，她在其中开发了一种称为奇怪情境任务的实验室条件。
The strange situation task involves a parent, typically a mother in the studies that were done, but a parent or other caregiver bringing their child, their actual child, into a laboratory, and there's a room with a stranger.
奇怪的情况任务涉及一位父母，通常是所进行的研究中的母亲，但父母或其他照顾者带着他们的孩子，他们真正的孩子，进入实验室，并且有一个房间有一个陌生人。
And the mother enters the room with the child, and there's some toys in the room, and typically, the mother and the stranger will talk.
母亲带着孩子进入房间，房间里有一些玩具，通常母亲和陌生人会说话。
Obviously, the stranger is part of the experiment.
显然，陌生人是实验的一部分。
It's not just some random person off the street.
这不仅仅是街上某个随机的人。
And the child is allowed to move about the room.
孩子可以在房间里走动。
They can play with toys or not.
他们可以玩玩具，也可以不玩。
But then at some point, the mother leaves, and then at some point later, designated by the experimenter, the mother comes back.
但在某个时刻，母亲离开了，然后在实验者指定的某个时刻，母亲又回来了。
And what is measured in these studies is both how the child, the toddler, reacts to the mother leaving and how the child reacts to the mother returning at the end of the experiment.
这些研究测量的是孩子（幼儿）对母亲离开的反应，以及孩子对实验结束后母亲回来的反应。
So there are a lot of variations of this, but the basic findings are that toddlers, children, fall into four different categories of attachment style.
所以这有很多变化，但基本的发现是幼儿、儿童分为四种不同的依恋风格。
The first style is the so-called secure attachment style.
第一种样式是所谓的安全附件样式。
The secure attachment style is one in which the child will engage with the stranger, with the experimenter, while the parent is present in the room, but that when the parent or other caregiver leaves, the child does get visibly upset.
安全依恋风格是这样一种类型：当父母在房间里时，孩子会与陌生人、实验者互动，但当父母或其他照顾者离开时，孩子确实会明显感到不安。
However, when the caregiver, meaning the mother or father or other caregiver, returns, the child visibly expresses happiness that the caregiver has returned.
然而，当照顾者（即母亲或父亲或其他照顾者）返回时，孩子明显地表达了照顾者回来的快乐。
And the interpretation of this is that the secure child feels confident that the caregiver is available and will be responsive to their needs and their communications.
对此的解释是，有安全感的孩子对照顾者有空并且会响应他们的需求和沟通充满信心。
These children are also very good at exploring novel environments after the parent is gone and while the parent is there.
这些孩子也非常擅长在父母离开后以及父母在场时探索新的环境。
The second category is a so-called anxious-avoidant or insecurely attached.
第二类是所谓的焦虑回避型或不安全型依恋型。
They do not exhibit distress on separation, and they generally tend to have some tendency to approach the caregiver when they return, but there doesn't seem to be a general expression of joy.
他们在分离时不会表现出痛苦，而且当他们返回时，他们通常倾向于接近照顾者，但似乎没有普遍表达喜悦。
The third category is the so-called anxious-ambivalent/resistant-insecure category.
第三类是所谓的焦虑-矛盾/抵抗-不安全类别。
The anxious-ambivalent/resistant-insecure toddlers really show distress even before separation from their mother or other caregiver, and they tend to be very clingy and difficult to comfort when the caregiver returns.
焦虑矛盾/抵抗不安全的幼儿甚至在与母亲或其他照顾者分离之前就确实表现出痛苦，并且当照顾者回来时他们往往非常粘人且难以安慰。
And the third category of attachment style is the so-called disorganized or disoriented or D for the letter D babies.
第三类依恋类型是所谓的无组织性或迷失方向，或者是字母 D 婴儿的 D 型。
It seems like these children just don't really know how to react to a separation, and they just start to manifest behaviors and emotional tones that aren't observed in other situations.
这些孩子似乎并不真正知道如何对分离做出反应，他们只是开始表现出在其他情况下观察不到的行为和情绪基调。
Now, what's interesting about this from the perspective of desire, love, and attachment is that the categorizations of children into one of these four different categories as toddlers is strongly predictive of their attachment style in romantic partnerships later in life, which is, to me, both amazing and surprising and not surprising all at the same time.
现在，从欲望、爱和依恋的角度来看，有趣的是，在幼儿时期将儿童分类为这四种不同类别之一，强烈地预测了他们在以后的生活中浪漫伙伴关系中的依恋风格，这对我来说既令人惊讶又令人惊讶，同时又不足为奇。
The good news is that these templates can shift over time, and one of the more powerful ways to shift those templates over time is purely by the knowledge that they exist and the understanding that those templates are malleable.
好消息是这些模板可以随着时间的推移而改变，而随着时间的推移改变这些模板的更强大的方法之一纯粹是通过了解它们的存在并理解这些模板是可塑的。
So I mentioned that the neural circuits for child-parent or child-caregiver attachment are repurposed for romantic attachment later in life.
所以我提到，儿童与父母或儿童照顾者依恋的神经回路在以后的生活中被重新用于浪漫依恋。
But what are these neural circuits?
但这些神经回路是什么？
What do they do?
他们做什么？
It's so attractive, if you will, to think about a brain area that controls love or a brain area that controls desire or a brain area that controls attachment, but it simply doesn't work that way.
如果你愿意的话，想象一下控制爱情的大脑区域、控制欲望的大脑区域或控制依恋的大脑区域是非常有吸引力的，但它根本不是这样运作的。
Instead, there are multiple brain areas that, through their coordinated action, create a sort of a song that we call desire or a song that we call love or a song that we call attachment.
相反，有多个大脑区域通过它们的协调行动，创造出一种我们称之为欲望的歌曲、一首我们称之为爱的歌曲或一首我们称之为依恋的歌曲。
Not a literal song, but rather different brain areas being active in different sequences and with different intensities can make us feel as if we are in the mode that we call desire or in the mode of love or in the mode of attachment.
不是一首字面意义上的歌曲，而是不同的大脑区域以不同的顺序和不同的强度活跃，可以让我们感觉好像处于我们所谓的欲望模式、爱模式或依恋模式中。
But beneath all of that is this element of autonomic arousal.
但在这一切的背后是自主唤醒的因素。
So the way to think about the autonomic nervous system is it's kind of a seesaw.
因此，我们可以将自主神经系统视为一种跷跷板。
We can be alert and calm, or we can be very, very alert.
我们可以保持警惕和冷静，也可以非常非常警惕。
We can be in a state of panic.
我们可能会处于恐慌状态。
We can be fast asleep, so we can be extremely calm, or we can just be kind of sleepy, semi-calm, but still also alert.
我们可以睡得很熟，所以我们可以非常平静，或者我们可以只是有点困，半平静，但仍然警觉。
So think about it like a seesaw, and that seesaw has a hinge, and that hinge defines how tight or loose that seesaw is, how readily it can tilt back and forth.
因此，可以将其想象为跷跷板，该跷跷板有一个铰链，该铰链定义了跷跷板的松紧程度，以及它前后倾斜的容易程度。
Our autonomic tone is how tight that hinge is, and there are biological mechanisms to explain this, but here I just want to stay with the analogy of the seesaw for now.
我们的自主神经基调是铰链的紧密程度，并且有生物机制可以解释这一点，但在这里我只想暂时用跷跷板进行类比。
The interactions between child and caregiver early in life take the child and the caregiver from one end of the seesaw to the other, from being very alert in a state of play, for instance, to being nursed and being very soothed until we go to sleep.
孩子和照顾者在生命早期的互动将孩子和照顾者从跷跷板的一端带到另一端，例如，从在玩耍状态下非常警觉，到被护理和非常安抚，直到我们入睡。
And of course, we each have a seesaw.
当然，我们每个人都有一个跷跷板。
The parent and the child has a seesaw, and they're interacting.
父母和孩子有一个跷跷板，他们正在互动。
What do I mean by that?
我这么说是什么意思？
Well, there are beautiful studies, and beautiful not in the sense that they focused on a pleasant topic, but beautiful because they were done so beautifully well, that looked at, for instance, the response of mothers and their physiologies, and the response of children and their physiologies during the bombing of cities during World War II.
嗯，有一些美丽的研究，美丽并不是因为它们专注于一个令人愉快的话题，而是因为它们做得非常好，例如，研究了二战期间城市轰炸期间母亲及其生理机能的反应，以及儿童及其生理机能的反应。
So an unpleasant situation, but what was revealed during the course of these studies was that if the mothers were very stressed during an onslaught of bombing of the city, the children's physiologies tended to be stressed also and persisted in being stressed long after that stressful episode was done.
这是一个令人不愉快的情况，但在这些研究过程中揭示的是，如果母亲们在城市轰炸期间感到非常紧张，那么孩子们的生理机能也往往会受到压力，并且在压力事件结束后很长时间内仍会持续受到压力。
They actually followed these children well out for many decades afterwards.
事实上，他们在之后的几十年里一直跟踪这些孩子。
Conversely, if the parent, and in this case again, it was mothers that were explored in these studies, had turned this whole business of going into the bomb shelters into somewhat of a game.
相反，如果父母（在本例中又是这些研究中探讨的母亲）将进入防空洞的整个过程变成了一场游戏。
Taking it seriously, but essentially telling the children, "Okay, it's time to go," but not expressing much stress or distress.
认真对待这件事，但本质上是告诉孩子们，“好吧，是时候走了”，但不要表达太多压力或痛苦。
The children also didn't develop much stress or distress or trauma.
孩子们也没有承受太大的压力、痛苦或创伤。
Now, there were exceptions to this, of course, but in general, that was the rule, that the autonomic nervous systems of children tend to mimic the autonomic nervous systems of the primary caregiver.
当然，也有例外，但总的来说，这是规则，儿童的自主神经系统倾向于模仿主要照顾者的自主神经系统。
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。
One of the best ways to ensure you get a great night's sleep is to make sure that the temperature of your sleeping environment is correct.
确保您睡个好觉的最佳方法之一是确保睡眠环境的温度正确。
And that's because in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.
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。
I've been sleeping on an Eight Sleep mattress cover for nearly five years now, and it has completely transformed and improved the quality of my sleep.
我已经睡在八睡眠床垫罩上近五年了，它彻底改变并改善了我的睡眠质量。
The latest Eight Sleep model is the Pod 5.
最新的八睡眠型号是 Pod 5。
This is what I'm now sleeping on, and I absolutely love it.
这就是我现在睡觉的地方，我非常喜欢它。
It has so many incredible features.
它有很多令人难以置信的功能。
For instance, the Pod 5 has a feature called Autopilot, which is an AI engine that learns your sleep patterns and then adjusts the temperature of your sleeping environment across different sleep stages.
例如，Pod 5有一个名为Autopilot的功能，这是一个人工智能引擎，可以学习你的睡眠模式，然后在不同的睡眠阶段调整你的睡眠环境温度。
It'll even elevate your head if you're snoring, and it makes other shifts to optimize your sleep.
如果您打鼾，它甚至会抬高您的头部，并进行其他转换以优化您的睡眠。
If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod 5.
如果您想尝试八睡眠，请访问八睡眠.com/huberman，新款 Pod 5 最高可享受 350 美元优惠。
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.
同样，访问八睡眠.com/huberman 最多可节省 350 美元。
So if I were to offer a set of tools around these topics of desire, love, and attachment, I would say, first of all, you might want to think about whether or not you fall into the secure, insecure, or other attachment styles.
因此，如果我要围绕欲望、爱和依恋这些主题提供一套工具，我会说，首先，你可能要考虑自己是否属于安全型、不安全型或其他依恋类型。
Second, I think it is vitally important for all of us, but certainly for people that are in relationships or seeking relationships, to be able to at least have some recognition of where our autonomic nervous system tends to reside, both in terms of when we are with somebody and when they leave.
其次，我认为对我们所有人来说都至关重要，但对于正在恋爱或寻求恋爱的人来说，至少能够对我们的自主神经系统的位置有一定的认识，包括我们何时与某人在一起以及何时他们离开。
When we are apart for long periods of time, can we calm ourselves?
当我们长时间分开时，我们能平静自己吗？
Can we self-soothe?
我们可以自我安慰吗？
Or are we very much dependent on the presence of another in order to feel soothed?
或者我们是否非常依赖他人的存在才能感到安慰？
Now, I absolutely want to emphasize that there is nothing wrong, in fact, there's everything right with feeling great in the presence of somebody else.
现在，我绝对想强调，这没有什么错，事实上，在别人面前感觉良好是完全正确的。
That is actually a hallmark of strong and quality attachments.
这实际上是强烈而优质的依恋的标志。
A key element of healthy interdependence is that, yes, our autonomic nervous system is adjusted by the presence of another, but that also that we can adjust our own autonomic nervous system even in the absence of that person.
健康的相互依赖的一个关键要素是，是的，我们的自主神经系统会因另一个人的存在而进行调整，但即使在那个人不在的情况下，我们也可以调整自己的自主神经系统。
So if the autonomic nervous system is one key component of desire, love, and attachment, what are the other two?
那么，如果自主神经系统是欲望、爱和依恋的关键组成部分之一，那么另外两个是什么呢？
Not surprisingly, the dopamine system in the brain is associated with desire, love, and attachment, and mainly with desire, although to some extent love.
毫不奇怪，大脑中的多巴胺系统与欲望、爱和依恋有关，而且主要与欲望有关，尽管在某种程度上也与爱有关。
Dopamine is a neurochemical sometimes associated with reward, but as some of you have heard me say before, it is mainly a molecule of motivation, craving, and pursuit.
多巴胺是一种神经化学物质，有时与奖励相关，但正如你们中的一些人以前听我说过的，它主要是一种动机、渴望和追求的分子。
And that motivation, craving, and pursuit that relates to dopamine is not unique to attachment or love or sex or mating, et cetera.
与多巴胺相关的动机、渴望和追求并不是依恋、爱、性或交配等所独有的。
It is a universal generic currency in the brain for pursuing something.
它是大脑中用于追求某种事物的通用通用货币。
I want to just discuss the two neural circuits that use dopamine, that use serotonin and oxytocin, and that collaborate with the autonomic nervous system to drive what we call desire, love, and attachment.
我只想讨论使用多巴胺、血清素和催产素的两个神经回路，它们与自主神经系统协作来驱动我们所说的欲望、爱和依恋。
And the three circuits are autonomic nervous system, we talked about that one.
这三个回路是自主神经系统，我们谈到了这一点。
Then there's the nervous system components or the neural circuits for empathy, for being able to see and respond to and indeed match the emotional tone or the autonomic tone of another.
然后是用于同理心的神经系统组件或神经回路，用于能够看到并响应并确实匹配另一个人的情绪基调或自主基调。
And then there's the third category, and this might surprise some of you.
然后是第三类，这可能会让你们中的一些人感到惊讶。
It certainly surprised me.
这确实让我感到惊讶。
But the data point to the fact that the third neural circuit that's very important for establishing bonds is one associated with positive delusions.
但数据表明，对于建立联系非常重要的第三个神经回路是与积极妄想相关的神经回路。
So given that the neural circuits for empathy are absolutely crucial for falling in love and maintaining stable attachments, I'd like to talk about those neural circuits and what they are.
因此，鉴于同理心神经回路对于坠入爱河和维持稳定的依恋绝对至关重要，我想谈谈这些神经回路以及它们是什么。
Now, often when we hear empathy, we think, oh, empathy is really about listening to and really understanding what somebody else is feeling.
现在，当我们听到同理心时，我们常常会想，哦，同理心实际上就是倾听并真正理解别人的感受。
Maybe even feeling what they're feeling.
也许甚至能感受到他们的感受。
And indeed, that's the case.
事实确实如此。
But what do we mean by that, right?
但这是什么意思，对吧？
What is it to feel what another feels?
感受别人的感受是什么？
Well, what it means is that their seesaw is driving your seesaw, or your seesaw is somehow driving their seesaw.
好吧，这意味着他们的跷跷板正在驱动你的跷跷板，或者你的跷跷板以某种方式驱动他们的跷跷板。
That's a form of empathic matching, and there are indeed neural circuits for that.
这是移情匹配的一种形式，并且确实存在用于此的神经回路。
The neural circuits for empathy Again, there are many, but mainly two structures that you should know about.
同理心的神经回路同样，有很多结构，但主要有两种你应该了解的结构。
The prefrontal cortex, which is how we perceive things outside of us and make decisions on the basis of those perceptions, how we organize those decisions.
前额叶皮层是我们感知外界事物的方式，并根据这些感知做出决定，以及我们如何组织这些决定。
And an area of the brain called the insula, I-N-S-U-L-A.
大脑的一个区域称为岛叶，I-N-S-U-L-A。
The insula is a really interesting brain area that allows us to interocept, to pay attention to what's going on inside our body, and to split some of our attention to exterocept.
岛叶是一个非常有趣的大脑区域，它使我们能够进行内感受，关注我们体内发生的事情，并将我们的一些注意力分散到外感受上。
And the insula is essentially splitting one's attention between how we feel ourselves, how our body feels, what we're thinking, with the thinking and the bodily sensations of the other.
脑岛本质上是将一个人的注意力分散在我们自己的感觉、身体的感觉、我们的想法以及他人的想法和身体感觉之间。
Okay, so we have the autonomic nervous system, and then we have this thing that we're calling empathy, which is really about autonomic matching.
好的，我们有自主神经系统，然后我们有我们称之为同理心的东西，这实际上与自主匹配有关。
And again, the insula and the prefrontal cortex are neural circuits that are crucial for autonomic matching because they allow us to say, "What's out there, and do I want to match to it or not?" Okay.
再说一次，岛叶和前额叶皮层是对于自主匹配至关重要的神经回路，因为它们让我们能够说：“那里有什么，我是否想要匹配它？”好的。
And then the third category is the neural circuit associated with self-delusion.
第三类是与自我欺骗相关的神经回路。
What do we mean by positive delusion?
积极妄想是什么意思？
Positive delusion is belief that only this person can make me feel this way.
积极妄想是相信只有这个人才能让我有这种感觉。
Now, positive delusion is critical.
现在，积极的妄想至关重要。
If you look at the stability of relationships over time, what you find is that there are some key features of interactions between individuals that predict that a relationship will last, and those are many, but mainly fall under this category of positive delusions.
如果你观察关系随着时间的推移的稳定性，你会发现个体之间的互动有一些关键特征可以预测关系会持续下去，这些特征很多，但主要属于积极妄想的范畴。
I'll return to those and what those exactly look like, but there are also just a handful of things that predict that a relationship will fail over time.
我将回到这些以及它们到底是什么样子，但也只有少数事情可以预测一段关系会随着时间的推移而失败。
This is largely the work of the Gottmans.
这主要是戈特曼夫妇的工作。
It's actually a husband and wife team up at the University of Washington in Seattle.
这实际上是西雅图华盛顿大学的一对夫妻团队。
And they've identified what are called the four horsemen of relationships.
他们已经确定了所谓的关系四骑士。
Those four behaviors, what they call the Four Horsemen of the Apocalypse for relationships are one, criticism, two, defensiveness, three, stonewalling, and four, contempt, with contempt being the most powerful predictor of breaking up.
这四种行为，他们称之为关系中的天启四骑士，一是批评，二是防御，三是阻挠，四是蔑视，蔑视是分手最有力的预兆。
Criticism, of course, does not mean that there's no place for criticism in stable relationships.
当然，批评并不意味着在稳定的关系中没有批评的余地。
Of course there is.
当然有。
It has to do with how frequent and how intensely that criticism is voiced.
这与批评的频率和强烈程度有关。
Defensiveness, of course, is defensiveness we know as the sort of lack of ability to hear another or to adopt their stance.
当然，防御性就是我们所知道的防御性，即缺乏倾听他人意见或采取他们的立场的能力。
So lack of empathy, I think, is one way to interpret defensiveness.
因此，我认为缺乏同理心是解释防御性的一种方式。
Stonewalling, which is actually another form of lack of empathy.
拖延，这实际上是缺乏同理心的另一种形式。
It's a turning off of this neural circuit that's so critical for desire, love, and attachment.
这是对欲望、爱和依恋至关重要的神经回路的关闭。
The stonewalling essentially means the emotional response or the request of another is completely cut off.
阻挠本质上意味着情绪反应或另一个人的请求被完全切断。
And then contempt, and contempt has actually been referred to as the sulfuric acid of relationship.
然后是鄙视，而鄙视实际上已经被称为硫酸的关系了。
I didn't say that, but Gottman and colleagues have, that it is such a powerful predictor of divorce and breakups in the future.
我没有这么说，但戈特曼和同事们说过，它是未来离婚和分手的有力预测因素。
Contempt, of course, by definition, is the feeling that a person or thing is beneath consideration, worthlessness, or deserving scorn.
当然，根据定义，蔑视是指认为一个人或一件事受到重视、毫无价值或值得蔑视的感觉。
That runs counter to all of the neural circuits, all three of the neural circuits that we talked about before.
这与所有神经回路，我们之前讨论过的所有三个神经回路背道而驰。
It certainly is the antithesis of empathy.
这当然是同理心的对立面。
It is anything but a positive delusion.
这绝不是一种积极的错觉。
It's really looking at the other individual, either accurately or inaccurately, as somebody that you kind of despise.
它实际上是把另一个人，无论是准确的还是不准确的，视为你所鄙视的人。
And then it is an absolute inversion of the autonomic seesaw matching that I was talking about before.
这就是我之前谈到的自主跷跷板匹配的绝对反转。
It's a dissociating of your seesaw from their seesaw.
这是你的跷跷板与他们的跷跷板的分离。
They're very excited about something, you're unexcited by it, and therefore, it's not surprising that it is so strongly predictive of breakups and, in the case of married couples, of divorce.
他们对某件事非常兴奋，而你对此不感兴趣，因此，它如此强烈地预示着分手，对于已婚夫妇来说，预示着离婚，也就不足为奇了。
I'd like to take a quick break and acknowledge one of our sponsors, Function.
我想稍微休息一下并感谢我们的赞助商之一 Function。
Last year, I became a Function member after searching for the most comprehensive approach to lab testing.
去年，在寻找最全面的实验室测试方法后，我成为了 Function 成员。
Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health.
Function 提供 100 多项高级实验室测试，为您提供整个身体健康状况的关键快照。
This snapshot offers you with insights on your heart health, hormone health, immune functioning, nutrient levels, and much more.
此快照为您提供有关心脏健康、激素健康、免疫功能、营养水平等方面的见解。
Function not only provides testing of over 100 biomarkers key to your physical and mental health, but it also analyzes these results and provides insights from top doctors who are expert in the relevant areas.
Function 不仅提供对您的身心健康至关重要的 100 多种生物标记物的测试，而且还分析这些结果并提供相关领域专家的顶级医生的见解。
For example, in one of my first tests with Function, I learned that I had elevated levels of mercury in my blood.
例如，在我第一次使用 Function 进行测试时，我发现我的血液中汞含量升高。
Function not only helped me detect that, but offered insights into how best to reduce my mercury levels, which included limiting my tuna consumption, I'd been eating a lot of tuna, while also making an effort to eat more leafy greens and supplementing with NAC, N-acetylcysteine, both of which can support glutathione production and detoxification.
功能不仅帮助我发现了这一点，还为我提供了如何最好地降低汞含量的见解，其中包括限制我的金枪鱼摄入量，我一直在吃大量金枪鱼，同时还努力多吃绿叶蔬菜并补充 NAC、N-乙酰半胱氨酸，这两者都可以支持谷胱甘肽的产生和解毒。
And I should say, by taking a second Function test, that approach worked.
我应该说，通过进行第二次功能测试，这种方法奏效了。
Comprehensive blood testing is vitally important.
全面的血液检测至关重要。
There are so many things related to your mental and physical health that can only be detected in a blood test.
有很多与您的心理和身体健康相关的事情只能通过血液检查来检测。
The problem is blood testing has always been very expensive and complicated.
问题是血液检测一直非常昂贵且复杂。
In contrast, I've been super impressed by Function's simplicity and at the level of cost.
相比之下，Function 的简单性和成本水平给我留下了深刻的印象。
It is very affordable.
这是非常实惠的。
As a consequence, I decided to join their scientific advisory board, and I'm thrilled that they're sponsoring the podcast.
因此，我决定加入他们的科学顾问委员会，我很高兴他们赞助了这个播客。
If you'd like to try Function, you can go to functionhealth.com/huberman.
如果您想尝试 Function，可以访问 functionhealth.com/huberman。
Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman Podcast listeners.
Function 目前有超过 250,000 人的等候名单，但他们正在为 Huberman 播客听众提供早期访问服务。
Again, that's functionhealth.com/huberman to get early access to Function.
同样，可以通过 functionhealth.com/huberman 提前访问 Function。
I want to now talk about an article that came out a little over 10 years ago that talked about the universality of love and the ability to fall in love.
我现在想谈谈十多年前发表的一篇文章，其中谈到了爱的普遍性和坠入爱河的能力。
An article was published in The New York Times in 2015 that related to some psychological studies that were done, as well as some clinical work, as well as some what I would call pop psychology or things that fall outside the domains of academic science.
2015 年《纽约时报》发表了一篇文章，涉及一些已经完成的心理学研究，以及一些临床工作，以及一些我所说的流行心理学或不属于学术科学领域的东西。
And the The whole basis of this article was 36 questions that lead to love, and it involved a listing out, indeed, of 36 questions, divided into set one, set two, and set three, that progress from somewhat ordinary questions about life experience and self-report to more, let's call them deep questions about people's values and things that are emotionally close to them.
这篇文章的全部基础是导致爱情的 36 个问题，它确实列出了 36 个问题，分为第一组、第二组和第三组，这些问题从一些关于生活经历和自我报告的普通问题发展到更多，让我们称之为关于人们的价值观和情感上接近的事物的深刻问题。
And I'll just give an example of a few of these.
我将仅举其中几个例子。
Some of the questions in set number one were, for instance, what would constitute a perfect day for you?
例如，第一组中的一些问题对您来说是完美的一天？
For what in your life do you feel most grateful?
在你的一生中，你最感激的是什么？
Kind of standard questionnaire stuff.
一种标准问卷的东西。
In set two, what is your most treasured memory?
第二集，你最珍贵的记忆是什么？
What is your most terrible memory?
你最可怕的记忆是什么？
So these are, as you can tell, are drilling a little bit deeper into one's personal experience and emotional system.
所以，正如你所知，这些是对一个人的个人经历和情感系统的更深入的钻研。
And then set three, questions 25 through 36, are things, what is a very embarrassing moment in your life?
然后设置三，问题25到36，是事情，什么是你生活中非常尴尬的时刻？
When did you last cry in front of another person and by yourself?
您最后一次在别人面前哭泣是什么时候？
What is something that's too serious to be joked about?
有什么事情太严重而不能开玩笑？
So it's going deeper into one's emotional system.
所以它会更深入地进入一个人的情感系统。
Now, the reason this article got so much traction, and the reason I'm bringing it up today is that there was a statement that was made in and around this article that if two people went on a date or simply sat down and asked each other these questions, that by the end of that exchange where one person asks 36 questions and the other person answers all 36, and then the other person asks all 36, and the other person answers all 36, that they would fall in love, right?
现在，这篇文章受到如此大的关注，我今天提出它的原因是，在这篇文章中和周围有一个声明，如果两个人去约会或者只是坐下来互相问这些问题，那么在交流结束时，一个人问 36 个问题，另一个人回答所有 36 个问题，然后另一个人问所有 36 个问题，另一个人回答所有 36 个问题，他们就会坠入爱河，对吗？
Which seems like kind of a ridiculous thing.
这似乎是一件很荒谬的事情。
And yet, it is the case that people who go through this exercise report feeling as if they know the other person quite well and feeling certain levels of attachment or even love and desire for the other person that they would not have predicted had they not gone through that process.
然而，事实是，经历过这个练习的人报告说，他们感觉好像他们非常了解对方，并且对对方有一定程度的依恋，甚至是爱和渴望，如果他们没有经历这个过程，他们是不会预料到的。
So what's going on in this exchange of questions and answers of a progressively more emotional and deep level?
那么，在这种越来越情感化、更深层次的问答交流中到底发生了什么？
We know, based on recent studies, and I've covered this before on this podcast, but I'll mention again, that when individuals listen to the same narrative, their heart rates tend to synchronize or at least follow a very similar pattern, even if they're not in the same room listening to a given narrative.
我们知道，根据最近的研究，我之前在这个播客上已经介绍过这一点，但我会再次提到，当人们听相同的叙述时，他们的心率往往会同步或至少遵循非常相似的模式，即使他们不在同一个房间听给定的叙述。
So I'm not all that surprised that people find that they fall in love, in quotes, after answering these questions to one another, because essentially the way these questions are laid out is they establish a narrative.
因此，当人们在互相回答这些问题后发现他们在引号中坠入爱河时，我并不感到惊讶，因为从本质上讲，这些问题的提出方式是它们建立了一种叙述。
They establish a very personal narrative, and the other person is listening very closely.
他们建立了非常个人化的叙述，而对方则非常仔细地倾听。
So I don't want to seem overly reductionist.
所以我不想显得过于还原论。
I'll never propose that all of our sensation, perception, action, and experience in life boils down to us just being bags of chemicals and the action of those chemicals or any aspect of our nervous system.
我永远不会认为我们生活中所有的感觉、知觉、行动和经验都可以归结为我们只是一袋化学物质以及这些化学物质的作用或我们神经系统的任何方面。
And yet, in looking across the psychological literature of development of attachment, in the psychological literature of adult and romantic attachment, and what makes and breaks those attachments, it's very clear to me, and I think courses through the literature at multiple levels, that autonomic coordination is a hallmark feature of desire, a hallmark feature of what we call love, and a hallmark feature of what we call attachment.
然而，在纵观依恋发展的心理学文献中，在成人和浪漫依恋的心理学文献中，以及是什么造成和破坏了这些依恋时，我非常清楚，而且我认为在多个层面上浏览文献，自主协调是欲望的一个标志性特征，我们所说的爱的一个标志性特征，以及我们所说的依恋的一个标志性特征。
You hear a lot out there that in order to form a really strong relationship, you have to have a good relationship with yourself, or you have to love yourself.
你听到很多人说，为了建立真正牢固的关系，你必须与自己建立良好的关系，或者你必须爱自己。
Or you often hear, for instance, that it's exactly when you're not looking for a relationship that you're going to find one.
或者你经常听说，当你不寻找一段关系时，你就会找到一段关系。
You hear this stuff, right?
你听到过这些东西，对吗？
But none of that is really grounded in any studies.
但这些都没有真正基于任何研究。
There's a particular study that I found.
我发现了一项特别的研究。
This was published in Frontiers in Psychology, but it's an experimental study that involves neuroimaging.
这项研究发表在《心理学前沿》上，但这是一项涉及神经影像学的实验研究。
The title of this study is Manipulation of Self-Expansion Alters Responses to Attractive Alternative Partners.
这项研究的标题是“自我扩张的操纵改变了对有吸引力的另类伴侣的反应”。
And I love the design of this study.
我喜欢这项研究的设计。
What they did in this study is they took couples, and they evaluated members of that relationship for what's called self-expansion.
他们在这项研究中所做的是，他们以夫妻为对象，评估了这种关系中的成员的所谓自我扩展。
Now, self-expansion is a metric that involves one's perception of self as seen through the relationship to the other.
现在，自我扩展是一个衡量标准，涉及一个人通过与他人的关系来看待自我的看法。
In other words, that one of the reasons why many people enter relationships is that it makes us feel good about ourselves and more capable.
换句话说，许多人建立人际关系的原因之一是它让我们自我感觉良好并且更有能力。
And I would see that as a healthy interdependence, not necessarily codependence.
我认为这是一种健康的相互依赖，而不一定是相互依赖。
In any event, this study looked at whether or not people have high levels of self-expansion through the actions or statements of their significant other, and how that influences their perception of people outside the relationship, meaning how attractive they perceive people outside the relationship to be turns out to be strongly influenced by, A, whether or not their self-expansion is very strongly driven by the other person that they are involved with, that they're in the romantic relationship with, and whether or not that's being expressed to them.
无论如何，这项研究着眼于人们是否通过重要他人的行为或陈述实现高水平的自我扩展，以及这如何影响他们对关系之外的人的看法，这意味着他们认为关系之外的人的吸引力有多大，结果受到以下因素的强烈影响：A，他们的自我扩展是否受到与他们有关系的另一个人的强烈驱动，与他们处于浪漫关系中，以及是否向他们表达了这一点。
So here's how the study went.
以下是研究的进展情况。
First of all, they rated or categorized individuals on the basis of the self-expansion metric.
首先，他们根据自我扩展指标对个人进行评级或分类。
Some people have more of a potential to experience self-expansion through others, right?
有些人更有可能通过他人体验自我扩张，对吗？
Some of us feel great about ourselves, and we're kind of topped off at the...
我们中的一些人自我感觉良好，并且我们在...
Others don't feel so great about themselves, but they can feel much better in response to praise, in particular praise or self-expansion type behaviors or statements from people that we really care about.
其他人对自己的感觉不太好，但他们对赞美的反应会感觉更好，特别是来自我们真正关心的人的赞美或自我扩展型行为或陈述。
And still other people are a mixture of the two.
还有一些人是两者的混合体。
They're kind of moderate levels of both.
两者的水平都处于中等水平。
So they rated them on this scale, and then they had people experience self-expansion narratives.
所以他们按照这个标准对他们进行评分，然后他们让人们体验自我扩展的叙事。
They heard their significant other say really terrific things about them and about the relationship, in particular, that the relationship that they have was exciting, novel, and challenging.
他们听到另一半对他们以及这段关系说了一些非常棒的事情，特别是他们的关系令人兴奋、新颖且具有挑战性。
So that was one form of self-expansion.
所以这是自我扩张的一种形式。
And they went into some detail as to why that was the case in their particular relationship.
他们详细解释了为什么他们的特殊关系会出现这种情况。
Or they heard a narrative from their significant other about Strong feelings of love between the two that had been experienced previously in the relationship.
或者他们从另一半那里听到了关于两人之前在恋爱关系中经历过的强烈爱意的叙述。
So in the one case, it's sort of directed more towards them, and in the other case, it's more about the relationship itself.
因此，在一种情况下，它更多地针对他们，而在另一种情况下，它更多地涉及关系本身。
And then they did brain imaging of one person in the relationship while that person assessed the attractiveness of people outside the relationship.
然后他们对这段关系中的一个人进行了脑部成像，同时该人评估了这段关系之外的人的吸引力。
And what they found was that people who were primed for this self-expansion had lower activation of brain areas associated with assessing others' attractiveness than did the people who experienced a lot of self-expansion.
他们发现，与经历过大量自我扩张的人相比，准备进行这种自我扩张的人与评估他人吸引力相关的大脑区域的激活程度较低。
Now, the takeaway from that, at least the way I read this study, is if you're with somebody who really benefits from or experiences a lot of self-expansion, unless you really want them to pay attention to the attractiveness of other people, it stands to reason that they would benefit from more self-expansion type gestures or statements.
现在，至少我阅读这项研究的方式是，如果你和一个真正受益于或经历了很多自我扩展的人在一起，除非你真的希望他们关注其他人的吸引力，否则他们会从更多的自我扩展类型的手势或陈述中受益，这是理所当然的。
Okay?
好的？
Not so much centered on the relationship, we have such a great relationship, there's so much love, it's so great.
不太以关系为中心，我们的关系非常好，有很多爱，非常棒。
That, too, but in the context of this study and these findings, that the person is really terrific, that the relationship that they've created together is really exciting, novel, and challenging, that there's a narrative around the relationship that really has a lot to do with the dynamics between the individuals.
这也是，但在这项研究和这些发现的背景下，这个人真的很棒，他们一起创造的关系真的令人兴奋、新颖且具有挑战性，围绕这种关系的叙述与个体之间的动态确实有很大关系。
In particular, that the person who really likes self-expansion is vital to that dynamic.
特别是，真正喜欢自我扩张的人对于这种动力至关重要。
Okay?
好的？
So it's not looking down at the relationship as a set of equals.
因此，这并不是贬低这种平等的关系。
There is sort of this bias written into this, of that this person is really essential for the relationship.
这里面有某种偏见，即这个人对于这段关系确实至关重要。
I'm not saying this is something that anyone has to do.
我并不是说这是任何人都必须做的事情。
I'm not saying this is right or wrong.
我并不是说这是对还是错。
This is just what the data say.
这就是数据所说的。
But what's remarkable is that in the absence of those statements, people who have or that rate high on this scale of self-expansion rate attractive alternative partners as more attractive.
但值得注意的是，在没有这些陈述的情况下，具有或在这种自我扩张率上评价较高的人会认为替代伴侣更具吸引力。
Now, that's interesting to me because it means that their actual perception of others is changing.
现在，这对我来说很有趣，因为这意味着他们对他人的实际看法正在改变。
They're still seeing all these attractive people.
他们仍然看到所有这些有魅力的人。
It's just that if they're feeling filled up, in air quotes, psychologically filled up, emotionally filled up, autonomically enhanced in the language that we're using today, by this self-expansion narrative, well, then the same set of attractive faces appear less attractive to a given individual.
只是，如果他们感觉很充实，用空气引语来说，心理上很充实，情感上很充实，用我们今天使用的语言来说，通过这种自我扩张的叙述，自主地增强了，那么，同一组有吸引力的面孔对特定个人来说似乎就不那么有吸引力了。
Now, whether or not this predicts cheating or loyalty , I certainly can't say.
现在，我当然不能说这是否预示着欺骗或忠诚。
That would be very hard to assess in neuroimaging.
这在神经影像学中很难评估。
But I find this study, again, the title, "Manipulation of Self-Expansion Alters Responses to Attractive Alternative Partners," to be absolutely fascinating because, again, it points to the fact that the interactions with our significant others shapes our autonomic arousal, shapes our perception of self, and thereby shapes our perception of other potential partners in the outside world, or shuts us down to the potential of other people in the outside world.
但我再次发现这项研究的标题“自我扩张的操纵改变了对有吸引力的替代伙伴的反应”绝对令人着迷，因为它再次指出了这样一个事实：与我们重要的其他人的互动塑造了我们的自主唤醒，塑造了我们对自我的看法，从而塑造了我们对外部世界其他潜在合作伙伴的看法，或者使我们对外部世界其他人的潜力关闭。
And so this really does point to the idea that while it is important to link our autonomic nervous systems to establish desire, love, and attachment, that we want to have a stable internal representation of ourselves, a stable autonomic nervous system to some degree or another, so that we can be in stable romantic partnership with another individual if that's what we're really trying to do.
因此，这确实指出了这样一个想法：虽然连接我们的自主神经系统以建立欲望、爱和依恋很重要，但我们希望有一个稳定的自我内在表征，一个在某种程度上稳定的自主神经系统，这样我们就可以与另一个人建立稳定的浪漫伙伴关系，如果这是我们真正想做的事情的话。
If you're a regular listener of the Huberman Lab podcast, you've no doubt heard me talk about the vitamin mineral probiotic drink AG1.
如果您是 Huberman Lab 播客的常客，您无疑听过我谈论过维生素矿物质益生菌饮料 AG1。
And if you've been on the fence about it, now's an awesome time to give it a try.
如果您一直对此持观望态度，那么现在正是尝试的好时机。
For the next few weeks, AG1 is giving away a full supplement package with your first subscription to AG1.
在接下来的几周内，AG1 将在您首次订阅 AG1 时赠送完整的补充包。
They're giving away a free bottle of vitamin D3+K2, a bottle of omega-3 fish oil capsules, and a sample pack of the new sleep formula, AGZ, which by the way, is now the only sleep supplement I take.
他们免费赠送一瓶维生素 D3+K2、一瓶 omega-3 鱼油胶囊和新睡眠配方 AGZ 样品包，顺便说一下，它是我现在唯一服用的睡眠补充剂。
It's fantastic.
太棒了。
My sleep on AGZ is out of this world good.
我在 AGZ 的睡眠质量非常好。
AGZ is a drink, so it eliminates the need to take a lot of pills.
AGZ 是一种饮料，因此无需服用大量药片。
It tastes great, and like I said, it has me sleeping incredibly well, waking up more refreshed than ever.
它味道好极了，就像我说的，它让我睡得非常好，醒来时比以往任何时候都精神焕发。
I absolutely love it.
我非常喜欢它。
Again, this is a limited time offer, so make sure to go to drinkag1.com/huberman to get started today.
再次强调，这是限时优惠，因此请务必立即访问 Drinkag1.com/huberman 开始。
In the Huberman Lab podcast, I discuss both science and science-based tools, and so I'd be remiss if I didn't actually cover some of the tools that relate to those deeper biological mechanisms.
在休伯曼实验室播客中，我讨论了科学和基于科学的工具，因此，如果我没有真正介绍一些与这些更深层次的生物机制相关的工具，那就是我的失职。
Now, the hormones testosterone and estrogen are almost always the first biological chemicals and hormones that are mentioned and described and explored when thinking about desire, and love and attachment too, for that matter, since love and attachment stem from desire.
现在，睾酮和雌激素几乎总是在思考欲望、爱和依恋时首先被提及、描述和探索的生物化学物质和激素，就此而言，因为爱和依恋源于欲望。
The simple stereotyped version of the hormones testosterone and estrogen are that testosterone drives libido or increases it, AKA sex drive, and that estrogen somehow blunts it or is not involved in libido and sex drive, and that is simply not the case.
睾酮和雌激素激素的简单刻板版本是，睾酮驱动性欲或增加性欲，又称性欲，而雌激素以某种方式减弱或不参与性欲和性欲，但事实并非如此。
Yes, testosterone and some of its other forms, like dihydrotestosterone, are strongly related to libido and sex drive and the pursuit and ability to mate.
是的，睾酮和它的一些其他形式，如二氢睾酮，与性欲、性欲以及交配的追求和能力密切相关。
However, the hormone estrogen is also strongly associated with libido and mating behavior.
然而，雌激素也与性欲和交配行为密切相关。
So much so that for people that either chemically or for some other reason have very low estrogen, libido can severely suffer.
如此之多，以至于对于化学原因或其他原因雌激素水平很低的人来说，性欲会受到严重影响。
So it's a coordinated dance of estrogen and testosterone in both males and females that leads to libido or sex drive.
因此，男性和女性体内雌激素和睾酮的协调作用会导致性欲或性欲。
With that said, there are things that can shift libido in both men and women in the direction of more desire or more desire to mate, either to seek mates or to mate with existing partners.
话虽如此，有些事情可以改变男性和女性的性欲，使其产生更多的欲望或更多的交配欲望，无论是寻找伴侣还是与现有伴侣交配。
Now, a common misconception is that because dopamine is involved in motivation and drive, that simply increasing dopamine through any number of different mechanisms or tools will increase libido and sex drive.
现在，一个常见的误解是，由于多巴胺参与动机和内驱力，因此简单地通过多种不同的机制或工具增加多巴胺就会增加性欲和性欲。
And that's simply not the case either.
事实也并非如此。
It is true that some level of dopamine or increase in dopamine is required for increases in libido.
确实，性欲的增加需要一定水平的多巴胺或多巴胺的增加。
However, because of dopamine's relationship to the autonomic nervous system, and because the autonomic nervous system is so intimately involved, no pun intended, in sexual activity, in seeking and actual mating behavior as I described earlier, it's actually the case that if people drive their dopamine system too high, they will be in states of arousal that are high enough such that they seek and want sexual activity, but they can't actually engage the parasympathetic arm of the autonomic nervous system sufficient to become physically aroused.
然而，由于多巴胺与自主神经系统的关系，并且由于自主神经系统与性活动、寻求和实际交配行为密切相关，正如我之前所描述的，实际上，如果人们将多巴胺系统驱动得太高，他们就会处于足够高的唤醒状态，以至于他们寻求并想要性活动，但他们实际上无法充分利用自主神经系统的副交感臂来使身体变得兴奋。激起。
So this is an important point to make because I think that a lot of people are under the impression that if they just drive up testosterone, increase dopamine, and generally get themselves into high states of autonomic arousal, that that's going to increase their libido.
所以这是一个重要的观点，因为我认为很多人都有这样的印象：如果他们只是提高睾酮水平，增加多巴胺，并且通常让自己进入自主神经兴奋的高度状态，那就会增加他们的性欲。
But that's simply not the way the system works.
但这根本不是系统的工作方式。
It's that seesaw and that seesawing back and forth that is the arc of arousal that we talked about earlier.
正是这种跷跷板和来回的跷跷板，就是我们之前谈到的唤醒弧线。
Now, there are substances, legal, over-the-counter substances, that fall under the categorization of supplements that do indeed increase libido and arousal.
现在，有一些合法的非处方药属于补充剂类别，确实可以增加性欲和性唤起。
I want to be clear, however, that these are by no means required.
然而，我想澄清的是，这些绝不是必需的。
Many people have healthy libidos or have libidos that are healthy for their life and what they need and want.
许多人都有健康的性欲，或者有对他们的生活和他们需要和想要的健康的性欲。
And as always, in any discussion about supplementation, you absolutely have to check with your physician.
与往常一样，在任何有关补充剂的讨论中，您绝对必须咨询您的医生。
I don't just say that to protect us, I say that to protect you.
我这么说不仅是为了保护我们，也是为了保护你们。
Your health and wellbeing is dependent on you doing certain things and not doing others, and everybody is different.
您的健康和福祉取决于您做某些事情而不做其他事情，每个人都是不同的。
Nonetheless, there are studies that point to specific substances that are sold over the counter, that at least in the United States are legal, and that have been shown to be statistically significant in increasing measures of libido.
尽管如此，有研究指出，在柜台出售的特定物质至少在美国是合法的，并且已被证明在增加性欲方面具有统计学意义。
There are many such substances, but three that in particular have good peer-reviewed research to support them are maca, M-A-C-A, which is actually a root, tongkat ali, also sometimes called long jack, I didn't name them, forgive me, and tribulus, or tribulus it's sometimes called.
此类物质有很多，但其中三种有良好的同行评审研究来支持它们，它们是玛卡、M-A-C-A（实际上是一种根）、东革阿里，有时也称为长杰克，请原谅我，我没有命名它们，还有蒺藜，有时也称为蒺藜。
I'm going to talk about each of these in sequence.
我将按顺序讨论其中的每一个。
But on the whole, the studies on maca are quite convincing that consumption of two to three grams per day of maca, which generally is sold as a powder or a capsule, typically consumed early in the day because it can be somewhat of a stimulant, meaning it can increase alertness and you wouldn't want it to interfere with sleep by taking it too late in the day.
但总体而言，关于玛卡的研究非常令人信服，每天食用两到三克玛卡（通常以粉末或胶囊形式出售），通常在一天的早些时候食用，因为它可能具有一定的兴奋剂作用，这意味着它可以提高警觉性，并且您不希望在一天中太晚服用它而干扰睡眠。
But in studies that include both men and women of durations anywhere from eight to 12 weeks, of athletes and non-athletes, and different variations of maca, turns out there's black maca, red maca, yellow maca, there are a bunch of different forms of maca, but that they can increase subjective reports of sexual desire independent of hormone systems.
但在对男性和女性、持续时间从 8 到 12 周的男性和女性、运动员和非运动员以及玛卡的不同变种进行的研究中，结果发现玛卡有黑玛卡、红玛卡、黄玛卡，还有许多不同形式的玛卡，但它们可以增加独立于激素系统的性欲主观报告。
Meaning it does not seem, at least based on the existing literature, that maca increases testosterone or changes estrogen, at least not on the timescales that these studies were done or with the measures that were performed in these studies.
这意味着，至少根据现有文献，玛卡似乎不会增加睾酮或改变雌激素，至少在这些研究进行的时间范围内或在这些研究中进行的测量中不会。
Another substance that has been shown to increase libido across a range of human populations is so-called tongkat ali.
另一种已被证明可以提高一系列人群性欲的物质是所谓的东革阿里。
This is an herb.
这是一种草药。
There's a Malaysian version and an Indonesian version.
有马来西亚版本和印度尼西亚版本。
My understanding is that the Indonesian variety of tongkat ali is the one that is most potent for its effects on libido.
我的理解是，印度尼西亚品种的东革阿里是对性欲影响最有效的一种。
Previously, I've talked about tongkat ali taken in 400 milligram per day capsules as a means to increase the amount of free, meaning unbound testosterone.
之前，我曾讨论过每天服用 400 毫克东革阿里胶囊，作为增加游离睾酮（即未结合睾酮）量的方法。
So testosterone has a both bound form and an unbound form.
因此，睾酮有结合形式和非结合形式。
Very briefly, the bound form is bound to albumin in the blood or to so-called sex hormone binding globulin.
简而言之，结合形式与血液中的白蛋白或所谓的性激素结合球蛋白结合。
When it's bound, it can't be biologically active at many cells.
当它被结合时，它在许多细胞中就不再具有生物活性。
It is important that some of it be bound in order to get a sort of time release and proper distribution of testosterone through the body, but it is the unbound free testosterone that can really have its most potent effects.
重要的是，其中一些睾酮必须被结合，以便睾酮在体内得到某种时间释放和适当的分布，但真正发挥其最有效作用的是未结合的游离睾酮。
And there's some evidence that tongkat ali can increase the amount of unbound, so-called free testosterone by lowering sex hormone binding globulin.
有一些证据表明东革阿里可以通过降低性激素结合球蛋白来增加未结合的所谓游离睾酮的量。
Although it is almost certain that it has other routes of mechanism as well.
尽管几乎可以肯定它还有其他途径的机制。
Nonetheless, there are some reports of tongkat ali increasing libido.
尽管如此，有一些报道称东革阿里可以增强性欲。
The question always comes up around discussion of supplements, do you need to cycle these things?
问题总是围绕补充剂的讨论出现，你需要循环这些东西吗？
The only way to determine that is really to do your blood work, monitor liver enzymes, monitor hormone levels, and so forth.
确定这一点的唯一方法是进行血液检查、监测肝酶、监测激素水平等等。
So I simply can't say whether or not you need to or you don't need to cycle them.
所以我根本不能说你是否需要或不需要循环它们。
Typically, tongkat ali and maca are not cycled in any regular kind of way that I'm aware of.
据我所知，东革阿里和玛卡通常不会以任何常规方式循环。
But, again, you really need to check with your doctor if you're going to initiate taking any of these things.
但是，再次强调，如果您打算开始服用这些药物，您确实需要咨询您的医生。
And you certainly should do your best to monitor your blood work, as well as subjective measures in evaluating whether or not they're working for you, safe for you, and so forth.
您当然应该尽最大努力监测您的血液检查，以及评估它们是否对您有效、对您是否安全等的主观测量。
The third and final substance/supplement that I want to touch on as it relates to libido is called Tribulus terrestris.
我想谈的第三种也是最后一种与性欲有关的物质/补充剂叫做蒺藜。
So that's T-R-I-B-U-L-U-S, terrestris, T-E-R-R-E-S-T-R-I-S.
这就是 T-R-I-B-U-L-U-S，terrestris，T-E-R-R-E-S-T-R-I-S。
This is a commonly sold over-the-counter supplement for increasing testosterone for fitness purposes and so on.
这是一种常见的非处方补充剂，用于增加睾丸激素以达到健身等目的。
Whether or not it actually does that to a meaningful degree isn't clear.
目前尚不清楚它是否真正做到了有意义的程度。
But I'm aware of four Peer-reviewed studies that were focused on both males and females, ranging anywhere from 18 years old all the way up to 65 plus, a fairly broad age range, where people took anywhere from 750 milligrams per day divided into three equal doses.
但我知道有四项经过同行评审的研究针对男性和女性，年龄范围从 18 岁一直到 65 岁以上，年龄范围相当广泛，人们每天服用 750 毫克不等，分为三个等剂量。
So 750 total per day divided into three equal doses of Tribulus or placebo for 120 days.
因此，每天总计 750 粒，分为三份等剂量的蒺藜或安慰剂，持续 120 天。
This particular study was focused on females, and according to the Female Sexual Function Index questionnaire, no significant difference between any of the groups.
这项特殊的研究主要针对女性，根据女性性功能指数调查问卷，任何组之间都没有显着差异。
However, free and bioavailable testosterone increased in the group taking Tribulus terrestris.
然而，服用蒺藜的组中游离睾酮和生物可利用睾酮有所增加。
Total testosterone did not reach statistical significance.
总睾酮未达到统计学显着性。
So this is sort of the inverse of what we see with maca, where there do seem to be increases in testosterone, which would predict that there would be increase in libido.
因此，这与我们在玛卡中看到的情况相反，玛卡中的睾酮似乎确实有所增加，这预示着性欲会增加。
In this case, this was post-menopausal women.
在这种情况下，这是绝经后的女性。
There was no increase in libido.
性欲没有增加。
There was an increase in testosterone.
睾酮水平有所增加。
I mention it only because there might be instances in which people want to increase their testosterone.
我提到它只是因为在某些情况下人们可能想要增加睾丸激素。
It does seem that Tribulus, at least in that population, is capable of doing that.
蒺藜似乎确实有能力做到这一点，至少在该人群中是这样。
Now, there's a separate study that was done, a double-blind study lasting anywhere from one to six months that had a clear and significant increase in libido.
现在，已经完成了一项单独的研究，一项持续一到六个月的双盲研究，显示性欲明显显着增加。
Now, this was taking six grams, so that's 6,000 milligrams of Tribulus root for 60 days, and it did seem to increase various aspects of sexual function.
现在，服用 6 克，即 6,000 毫克蒺藜根，持续 60 天，它似乎确实增强了性功能的各个方面。
I think more studies are certainly needed, but these three substances/supplements, maca, tongkat ali, in particular Indonesian tongkat ali, and Tribulus, can indeed create significant increases in sexual desire, and in some cases by adjusting the testosterone and estrogen system, in some cases not by adjusting the testosterone and estrogen system.
我认为当然需要更多的研究，但这三种物质/补充剂，玛卡、东革阿里，特别是印度尼西亚东革阿里和蒺藜，确实可以显着增加性欲，在某些情况下通过调整睾酮和雌激素系统，在某些情况下不通过调整睾酮和雌激素系统。
Again, pointing to the complexity of neurochemicals and features that adjust things like libido, AKA desire.
再次指出神经化学物质的复杂性和调节性欲（又名欲望）等事物的功能。
So we covered a lot of material today related to desire, love, and attachment.
所以我们今天讨论了很多与欲望、爱和执着相关的材料。
And yet, I acknowledge that it is not exhaustive of the vast landscape that is the psychology and biology of desire, love, and attachment.
然而，我承认它并没有详尽地描述欲望、爱和依恋的心理学和生物学的广阔前景。
Nonetheless, I hope that you found the information interesting and hopefully actionable in some cases toward the relationships of your past, of present, and potentially for the relationships of your future.
尽管如此，我希望你觉得这些信息很有趣，并且在某些情况下对于你过去、现在的关系以及可能对你未来的关系来说是可行的。
Thank you for joining me for today's discussion about desire, love, and attachment.
感谢您参加今天关于欲望、爱和执着的讨论。
And last but certainly not least, thank you for your interest in science.
最后但并非最不重要的一点是，感谢您对科学的兴趣。
"I didn't like what you said," Odin pauses, "about the future." This is the love story of real Hinge couple Odin and Edward, written and read by me, Curtis Garner.
“我不喜欢你所说的，”奥丁停顿了一下，“关于未来。”这是真实的铰链夫妇奥丁和爱德华的爱情故事，由我柯蒂斯·加纳撰写和阅读。
Listen to the free audiobook now.
立即收听免费有声读物。