Essentials: Tools to Boost Attention & Memory | Dr. Wendy Suzuki
Dr. Wendy Suzuki:
铃木温迪博士：
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。
And now for my discussion with Dr. Wendy Suzuki.
现在我与 Wendy Suzuki 博士进行讨论。
Wendy, great to see you again and to have you here.
温迪，很高兴再次见到你并邀请你来到这里。
It's been a little while.
已经有一段时间了。
Andrew Huberman:
安德鲁·休伯曼：
It's been a while.
已经有一段时间了。
So great to be here, Andrew.
很高兴来到这里，安德鲁。
Thank you so much for having me.
非常感谢你邀请我。
Dr. Wendy Suzuki:
铃木温迪博士：
Yeah, delighted.
是的，很高兴。
I'd like to start off by talking about memory generally, and then I'd love to chat about your incredible work discovering how exercise and memory interface, and what people can do to improve-
我想首先谈谈一般性的记忆，然后我很想谈谈您令人难以置信的工作，发现锻炼和记忆如何相互作用，以及人们可以采取哪些措施来改善——
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Wendy Suzuki:
铃木温迪博士：
...
...
their memory and brain function generally.
他们的记忆力和大脑功能一般。
Andrew Huberman:
安德鲁·休伯曼：
Yes.
是的。
Dr. Wendy Suzuki:
铃木温迪博士：
Maybe you could just step us through the basic elements of memory.
也许你可以引导我们了解记忆的基本要素。
Andrew Huberman:
安德鲁·休伯曼：
Well, I like to say there are four things that make things memorable.
嗯，我想说有四件事让人难忘。
Number one is novelty.
第一是新颖性。
If it's something new, the very first time we've seen something or experienced something, our brains are drawn to that.
如果是新事物，当我们第一次看到某件事或经历某件事时，我们的大脑就会被它吸引。
Our attentional systems draw us to that, and when you are paying attention to something, that's part of what makes things memorable.
我们的注意力系统吸引我们注意这一点，当你注意到某件事时，这就是让事情令人难忘的一部分。
Second is repetition.
其次是重复。
Third is association.
三是关联。
So if you meet somebody new that knows lots of people that you know, so you and I share many, many, many, many people that we both know.
因此，如果你遇到一个新认识的人，他认识很多你认识的人，那么你和我就有很多、很多、很多、很多我们都认识的人。
Dr. Wendy Suzuki:
铃木温迪博士：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
It's easier to remember you, especially if you were somebody new that I hadn't met before.
更容易记住你，尤其是如果你是我以前从未见过的新人。
We have met before.
我们以前见过面。
So association.
所以关联。
And then the fourth one is emotional resonance.
第四个是情感共鸣。
So we remember the happiest and the saddest moments of our lives, and that also includes funny, surprising things.
因此，我们会记住生命中最快乐和最悲伤的时刻，其中也包括有趣、令人惊讶的事情。
That is the interaction between two key brain structures, the amygdala, which is important for processing lots of emotional, particularly threatening kinds of situations.
这就是杏仁核这两个关键大脑结构之间的相互作用，它对于处理许多情绪，尤其是威胁性的情况非常重要。
But those threatening, surprising kinds of situations, the amygdala takes that information and makes another key structure, called the hippocampus, work better to put new long-term memories in your brain.
但在那些具有威胁性、令人惊讶的情况下，杏仁核会获取这些信息，并让另一个称为海马体的关键结构更好地工作，将新的长期记忆存入你的大脑中。
So that, in fact, is the key structure for long-term memory, this structure called the hippocampus.
事实上，这就是长期记忆的关键结构，这个结构称为海马体。
Dr. Wendy Suzuki:
铃木温迪博士：
Now step us through kind of what this structure is, what it looks like.
现在让我们了解一下这个结构是什么，它是什么样子的。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
The word hippocampus means seahorse.
海马这个词的意思是海马。
It is visually anatomically beautiful with these kind of intertwining subregions within it.
它内部有这些相互交织的子区域，在解剖学上具有美丽的视觉效果。
So that's anatomically.
所以从解剖学上来说是这样的。
Functionally, what does it do?
从功能上来说，它有什么作用？
Well, it's easiest to understand what it does when you look at what happens when you don't have a hippocampus anymore.
好吧，当你看看当你不再有海马体时会发生什么时，最容易理解它的作用。
We know this from the most famous neurological patient of all time.
我们从有史以来最著名的神经病患者那里知道了这一点。
His initials were H.M., so all psychology and neuroscience students know him.
他名字的首字母是H.M.，所以所有心理学和神经科学的学生都认识他。
He was operated in 1954, and the paper was published in 1957.
他于1954年接受手术，论文于1957年发表。
They removed both his hippocampi because he had very terrible epilepsy, and they knew that the hippocampus was the genesis of epilepsy, and this was experimental.
他们切除了他的两个海马体，因为他患有非常严重的癫痫症，而且他们知道海马体是癫痫症的起源，而这是实验性的。
His epilepsy was so bad that they decided not just to remove one hippocampus, but both.
他的癫痫症非常严重，以至于他们决定不仅切除一个海马体，而且切除两个海马体。
And what happened was immediate loss of all ability to form new memories for facts and events.
所发生的事情是立即丧失对事实和事件形成新记忆的所有能力。
So this hippocampus does something with all of these perceptions that are coming at us every single day, every minute of the day, and not for all of them, but for some of them that have these features that we just talked about.
因此，海马体对每天、每分钟都会出现在我们身上的所有这些感知做出了一些贡献，并不是针对所有这些感知，而是针对其中一些具有我们刚才谈到的这些特征的感知。
Maybe they're novel, maybe they have associations, maybe they're emotionally relevant, maybe they've been repeated.
也许它们很新颖，也许它们有关联，也许它们在情感上相关，也许它们被重复了。
Some of those things, in the realm of facts or events, get encoded in our long-term memory.
其中一些事情，在事实或事件领域，被编码在我们的长期记忆中。
The hippocampus and what it does really defines our own personal histories.
海马体及其作用真正定义了我们自己的个人历史。
It means it defines who we are, because if we can't remember what we've done, the information we've learned, and the events of our lives, it changes us.
这意味着它定义了我们是谁，因为如果我们不记得我们做过什么、我们学到的信息以及我们生活中的事件，它就会改变我们。
That's what really defines us.
这才是我们真正的定义。
But what people have started to realize that it's not just memory.
但人们开始意识到这不仅仅是记忆。
It's not just putting together associations for what, where, and when of events that happened in our past, but it's putting together information that is in our long-term memory banks in interesting new ways.
它不仅仅是将我们过去发生的事件、地点和时间的关联放在一起，而且以有趣的新方式将我们长期记忆库中的信息放在一起。
I'm talking about imagination.
我说的是想象力。
So without the hippocampus, yes, you can't remember things, but actually you're not able to imagine events or situations that you've never experienced before.
因此，如果没有海马体，是的，你无法记住事情，但实际上你无法想象你以前从未经历过的事件或情况。
So what that says is the hippocampus is important for memory is a too simple a way to think about it.
所以说海马体对记忆很重要，这是一种过于简单的思考方式。
What the hippocampus is important for is what we've already talked about, associating things together writ large.
海马体的重要作用就是我们已经讨论过的，将事物明显地联系在一起。
Anytime you need to associate something together, either for your past, your present, or your future, you are using your hippocampus, and it takes on this much more important role in our cognitive lives when we think about it like that.
每当你需要将某些事物联系在一起时，无论是你的过去、你的现在还是你的未来，你都在使用你的海马体，当我们这样思考时，它在我们的认知生活中扮演着更重要的角色。
That is kind of the new hippocampus that neuroscientists are studying these days.
这就是神经科学家目前正在研究的新海马体。
Dr. Wendy Suzuki:
铃木温迪博士：
I'd like to take a quick break and acknowledge our sponsor, BetterHelp.
我想稍微休息一下并感谢我们的赞助商 BetterHelp。
BetterHelp offers professional therapy with a licensed therapist carried out entirely online.
BetterHelp 提供由持证治疗师完全在线进行的专业治疗。
I've been doing therapy for many years now, and I can tell you that it's a lot like physical workouts.
我从事治疗已经很多年了，我可以告诉你，这很像体育锻炼。
There are days when I want to do it And there are days when I don't want to do it, but every time I finish a therapy session, I come away feeling much better and knowing that the time was very well spent.
有时我想做，有时又不想，但每次完成治疗后，我都会感觉好多了，并且知道时间花得很值。
Typically, when I finish a therapy session, I come away with at least one valuable insight or perspective on something that I'm working through, whether that's with work, relationships, or my personal life, or just simply my relationship to myself.
通常，当我完成一次治疗时，我会对我正在经历的事情至少产生一种有价值的见解或观点，无论是工作、人际关系还是我的个人生活，或者只是我与自己的关系。
There's just so much benefit that comes through effective therapy.
有效的治疗可以带来很多好处。
And with BetterHelp, they make it very easy to find an expert therapist who can provide you with the benefits that come from effective therapy.
通过 BetterHelp，您可以轻松找到专业治疗师，为您提供有效治疗带来的益处。
And it works, with an average rating of 4.9 out of five for a live session based on over 1.7 million client reviews.
它确实有效，基于超过 170 万个客户评论，现场会议的平均评分为 4.9 分（满分 5 分）。
If you'd like to try BetterHelp, you can go to betterhelp.com/huberman to get 10% off your first month.
如果您想尝试 BetterHelp，可以访问 betterhelp.com/huberman，第一个月可享受 10% 的折扣。
Again, that's betterhelp.com/huberman.
再说一次，这是 betterhelp.com/huberman。
There are some memories that can be formed very quickly.
有些记忆可以很快形成。
Andrew Huberman:
安德鲁·休伯曼：
Mm.
嗯。
Dr. Wendy Suzuki:
铃木温迪博士：
So-called one trial learning.
所谓一次试学。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Wendy Suzuki:
铃木温迪博士：
What is it about very emotionally salient events that allow memories to get stamped in?
那些在情感上非常显着的事件会让人留下深刻的记忆？
Andrew Huberman:
安德鲁·休伯曼：
There is this protective function of our brains that has evolved over the last 2.5 million years that you need to pay attention and remember certain things for your survival.
我们大脑的这种保护功能是在过去 250 万年中进化而来的，为了生存，您需要注意并记住某些事情。
If something terrible happens, if something very scary happens, you remember that, and that fear and that memory of all those things...
如果发生了可怕的事情，如果发生了非常可怕的事情，你会记住这一点，以及对所有这些事情的恐惧和记忆......
I have one.
我有一个。
When I lived in Washington, DC, I went to work at NIH on a Sunday afternoon, and I came back, and when I rounded the corner to my door of my apartment, it was crowbarred in.
当我住在华盛顿特区时，周日下午我去美国国立卫生研究院工作，回来后，当我绕过公寓的拐角处时，门被撬了。
Somebody had taken a crowbar, opened up my door, and stole the nicest things in my apartment.
有人拿了一根撬棍，打开了我的门，偷走了我公寓里最好的东西。
Ever since then, whenever I rounded that corner, I still had that memory.
从那时起，每当我绕过那个拐角时，我仍然有那个记忆。
It was terrible because it put me in a terrible state when I was just coming home.
这太可怕了，因为当我刚回家时，它让我处于一种可怕的状态。
And that's a survival mechanism.
这就是一种生存机制。
Do you want to be alert to possible danger?
您想警惕可能发生的危险吗？
Absolutely, yes.
绝对是的。
So part of those one-trial memories, I think, is often taking advantage of this evolutionarily developed system to tamp in things that could be potentially dangerous to you into your memory, so you forever will remember this particular corner or this hallway because that is where something really bad happened to you.
因此，我认为，这些一次性记忆的一部分通常是利用这一进化发展的系统，将可能对你有潜在危险的事情塞进你的记忆中，这样你就会永远记住这个特定的角落或这条走廊，因为那是发生在你身上的真正糟糕的事情的地方。
Dr. Wendy Suzuki:
铃木温迪博士：
For people trying to learn information that they're not that excited about-
对于那些试图了解他们不那么感兴趣的信息的人来说——
Andrew Huberman:
安德鲁·休伯曼：
Right
右
Dr. Wendy Suzuki:
铃木温迪博士：
...
...
is there something that we can do to leverage knowledge of how the memory system works naturally to make that a more straightforward process?
我们可以做些什么来利用记忆系统如何自然工作的知识，使这个过程变得更加简单吗？
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Wendy Suzuki:
铃木温迪博士：
And then maybe we could talk about your story and how you came to the place you are at now-
然后也许我们可以谈谈你的故事以及你是如何走到现在的地方的——
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Wendy Suzuki:
铃木温迪博士：
...
...
because I think it provides a number of tools that people could implement themselves.
因为我认为它提供了许多人们可以自己实现的工具。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
As I was working to get tenure at NYU, and as you know, it's a stress-filled process.
当我努力获得纽约大学终身教职时，正如你所知，这是一个充满压力的过程。
They give you six years to show your stuff, and you are judged in front of all your colleagues, and either they say, "Okay, you can join the club," or they say, "Sorry." And so my strategy was, I'm just going to not do anything but work.
他们给你六年的时间来展示你的东西，你在所有同事面前接受评判，他们要么说，“好吧，你可以加入俱乐部”，要么说，“抱歉。”所以我的策略是，除了工作我什么都不做。
I'm going to just work as hard as I can for the six years.
这六年里我会尽我所能地努力工作。
And what happens when you work and you don't have any sort of life outside of work, you gain 25 pounds, which is exactly what I did, and you get really, really stressed.
当你工作并且工作之外没有任何生活时会发生什么，你的体重会增加 25 磅，这正是我所做的，你会感到非常非常有压力。
And so I decided to go on vacation, and I did an adventure river rafting trip in Peru.
所以我决定去度假，我在秘鲁进行了一次冒险漂流之旅。
And so I go by myself and meet other interesting people, and I was the weakest person on this whole trip.
所以我一个人去，遇到了其他有趣的人，而我是整个旅程中最弱的人。
It was embarrassing.
很尴尬。
And I came back, and I said, "Okay, I cannot be the weakest person.
我回来后说：“好吧，我不能成为最弱的人。
I'm in my late 30s.
我已经30多岁了。
I have to do something." So I went to the gym.
我必须做点什么。”所以我去了健身房。
Fast-forward a year and a half, I've lost the 25 pounds.
快进一年半，我减掉了 25 磅。
So proud of myself, so much happier, and I'm sitting in my office doing what you and I do a lot, which is writing an NIH grant, which is our lifeblood, right?
我为自己感到骄傲，更加快乐，我坐在办公室里做你和我经常做的事情，那就是撰写 NIH 拨款，这是我们的命脉，对吗？
And writing, writing, writing, and this thought goes through my mind that had never gone through my mind before, during this six years of frantic grant writing when I was trying to get tenure.
写作，写作，写作，在这六年里，当我试图获得终身教职时，我疯狂地撰写拨款申请，这种想法在我的脑海中闪过，这是我以前从未想到过的。
And that thought was, "Grant writing went well today.
这个想法是，“今天拨款写作进展顺利。
That felt good." But when I thought about it, I thought, it's not just today.
那感觉很好。”但转念一想，我想，这不仅仅是今天。
My grant writing seems to have been getting smoother.
我的资助申请似乎变得越来越顺利。
I'm able to focus longer.
我能够集中注意力更长时间。
The sessions feel better to me.
这些课程对我来说感觉更好。
And at that point, the only thing that I changed in my life, it was a huge thing, but I had become a gym rat rather than a workaholic.
在那一点上，我一生中唯一改变的事情是一件大事，但我已经成为一个健身狂，而不是一个工作狂。
And that's when my Spidey sense for neuroscientists popped up, and I said, "What do we know about the effects of exercise on your brain?" Because if I think about it, what was better about my writing is I could focus longer and deeper, very important, and I could remember those little details that you try and pull together for your million-dollar NIH grant from 30 different articles that you have open on your screen all at the same time.
就在那时，我对神经科学家的蜘蛛侠意识突然出现，我说：“我们对运动对大脑的影响了解多少？”因为如果我仔细想想，我的写作的优点是我可以更长时间、更深入地关注，这非常重要，而且我可以记住那些你试图从屏幕上同时打开的 30 篇不同文章中整理出来的小细节，以获得百万美元的 NIH 资助。
That's a hippocampal memory.
那是海马记忆。
I was studying that.
我正在研究那个。
I was writing the grants on hippocampal memory.
我当时正在写关于海马记忆的拨款。
And so that's when I got really interested in the effects of exercise on both prefrontal focus and attention function and hippocampal function because of my own observation and this kind of-- I still remember where I was sitting, which office I was in when I had this revelation.
就在那时，我对锻炼对前额叶集中和注意力功能以及海马功能的影响产生了真正的兴趣，因为我自己的观察和这种——我仍然记得当我得到这个启示时我坐在哪里，在哪个办公室。
But the thing that really sealed it for me is right around that time, I got a phone call from my mom, who said that my dad wasn't feeling well, and that he had told her that he got lost driving back from the 7-Eleven, which was literally seven blocks from our house that I grew up in.
但真正让我确定的事情是在那时，我接到妈妈的电话，她说我爸爸感觉不舒服，他告诉她他从 7-11 便利店开车回来迷路了，那里距离我长大的家只有七个街区。
And I knew that was hippocampal function.
我知道那是海马体的功能。
I suspected dementia.
我怀疑是痴呆症。
I suspected, though didn't want to admit Alzheimer's dementia, which he had.
我怀疑，但不想承认他患有阿尔茨海默氏症。
My dad is the engineer, not so active all his life, but would loved and sit and read books all day.
我爸爸是一名工程师，一生不那么活跃，但喜欢整天坐着看书。
My mom was the athlete.
我妈妈是运动员。
She played team tennis into her 80s, and it started to show at that point.
她一直打团体网球直到 80 多岁，从那时起就开始显现出来。
I noticed that all the things that were improving in my brain suddenly went away in my dad's brain, and I started thinking, "This isn't just something to help somebody who wants to get tenure.
我注意到我大脑中所有正在改善的事情突然在我父亲的大脑中消失了，我开始思考，“这不仅仅是帮助那些想要获得终身职位的人的事情。
This is something that could help millions and millions of people, most importantly, our aging population.
这可以帮助数百万人，最重要的是，帮助我们的老龄化人口。
What's happening?" And so the thing that makes me wake up in the morning is when I realized that every single time you move your body, you are releasing a whole bunch of neurochemicals, and some of them we've talked about, the good mood comes from dopamine and serotonin and noradrenaline.
发生什么事了？”所以让我早上醒来的事情是当我意识到每次你移动你的身体时，你都会释放出一大堆神经化学物质，其中一些我们已经讨论过，好心情来自多巴胺、血清素和去甲肾上腺素。
But the thing that gets released also, particularly with aerobic exercise, is a growth factor called brain-derived neurotrophic factor, or BDNF.
但是，特别是在有氧运动中，也会释放一种生长因子，称为脑源性神经营养因子（BDNF）。
And that is so important because what it does is it goes directly to your hippocampus and it helps brand-new brain cells grow in your hippocampus.
这非常重要，因为它的作用是直接进入你的海马体，帮助全新的脑细胞在你的海马体中生长。
We all have that.
我们都有。
Even if you're a couch potato, you can get new brain cells in your hippocampus to grow.
即使您是一个沙发迷，您的海马体中也可以生长新的脑细胞。
But it's like giving your hippocampus a boost with this regular BDNF if you are exercising, which means that we all have the capacity to grow a bigger, fatter, fluffier hippocampus.
但这就像在锻炼时通过定期补充 BDNF 来增强您的海马体一样，这意味着我们都有能力长出更大、更胖、更蓬松的海马体。
And so what I like to give people is this image of every single time you move your body, it's like giving your brain this wonderful bubble bath of neurochemicals.
所以我想给人们的印象是，每次你移动身体时，就像给你的大脑注入了神经化学物质的美妙泡泡浴。
What's going on?
这是怎么回事？
I need my bubble bath of noradrenaline and dopamine and serotonin and growth factors.
我需要去甲肾上腺素、多巴胺、血清素和生长因子的泡泡浴。
And with regular bubble baths, what am I doing?
定期泡泡浴，我在做什么？
I'm growing a big, fat, fluffy hippocampus.
我正在长出一个又大又胖又毛茸茸的海马体。
And I'm not going to cure my father's Alzheimer's dementia.
我也不会治愈我父亲的阿茨海默氏痴呆症。
But you know what?
但你知道吗？
If I go into my 70s with a big, fat, fluffy hippocampus, even if I have that in my genes and it starts to kick in, it's going to take longer for that disease to start to affect my ability to form and retain new long-term memories for facts and events, which is my motivation for getting up and doing my 30 to 45 minutes of aerobic exercise every day.
如果我到了 70 多岁时，海马体又大又肥、蓬松，即使我的基因中有这种病并且它开始起作用，这种疾病也需要更长的时间才能开始影响我对事实和事件形成和保留新的长期记忆的能力，这是我每天起床进行 30 到 45 分钟有氧运动的动力。
Dr. Wendy Suzuki:
铃木温迪博士：
Tell us your routine.
告诉我们你的日常习惯。
Your routine is 30 to 45 minutes of, are you a Peloton cycler?
您的日常活动是 30 到 45 分钟，您是 Peloton 骑行者吗？
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Wendy Suzuki:
铃木温迪博士：
Does it matter?
有关系吗？
Andrew Huberman:
安德鲁·休伯曼：
The data suggests that as long as your heart rate is getting up for these long-term effects on your hippocampus and prefrontal cortex, you also get better at shifting and focusing your attention.
数据表明，只要你的心率因海马体和前额皮质的长期影响而上升，你也会更好地转移和集中注意力。
For that, you need cardiovascular.
为此，您需要心血管。
And what I use is a video workout.
我使用的是视频锻炼。
They are 30 minutes that I sometimes add on a 10 to 15-minute stretch at the beginning or at the end.
它们是 30 分钟，有时我会在开始或结束时添加 10 到 15 分钟的时间。
But I love the variety.
但我喜欢这种多样性。
Sometimes I do it with weights, sometimes I do it without weights.
有时我用重量来做，有时我不用重量做。
I love kickboxing, so they have a lot of kickboxing in there.
我喜欢跆拳道，所以他们那里有很多跆拳道。
It just fits my routine, and it's always there, and I don't have to get all dressed up to go to the gym to work out.
它正好适合我的日常生活，而且它总是在那里，而且我不必盛装打扮去健身房锻炼。
So that's what I do.
这就是我所做的。
Dr. Wendy Suzuki:
铃木温迪博士：
By now, I'm sure that many of you have heard me say that I've been taking AG1 for more than a decade, and indeed, that's true.
到现在为止，我相信你们很多人都听我说过我服用 AG1 已有十多年了，确实如此。
The reason I started taking AG1 way back in 2012, and the reason why I still continue to take it every single day, is because AG1 is, to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.
我早在 2012 年就开始服用 AG1，并且至今仍然每天服用，因为据我所知，AG1 是市场上质量最高、最全面的基础营养补充剂。
What that means is that it contains not just vitamins and minerals, but also probiotics, prebiotics, and adaptogens to cover any gaps that you might have in your diet, while also providing support for a demanding life.
这意味着它不仅含有维生素和矿物质，还含有益生菌、益生元和适应原，可以弥补您饮食中可能存在的任何不足，同时也为高要求的生活提供支持。
Given the probiotics and prebiotics in AG1, it also helps support a healthy gut microbiome.
鉴于 AG1 中的益生菌和益生元，它还有助于支持健康的肠道微生物组。
The gut microbiome consists of trillions of little microorganisms that line your digestive tract and impact things such as your immune status, your metabolic health, your hormone health, and much more.
肠道微生物组由数万亿个小微生物组成，它们排列在您的消化道中，并影响您的免疫状态、代谢健康、激素健康等。
Taking AG1 consistently helps my digestion, keeps my immune system strong, and it ensures that my mood and mental focus are always at their best.
持续服用 AG1 有助于我的消化，保持我的免疫系统强大，并确保我的情绪和精神焦点始终处于最佳状态。
AG1 is now available in three new flavors, berry, citrus, and tropical.
AG1 现已推出三种新口味：浆果味、柑橘味和热带味。
And while I've always loved the AG1 original flavor, especially with a bit of lemon juice added, I'm really enjoying the new berry flavor in particular.
虽然我一直很喜欢 AG1 原味，尤其是添加了一点柠檬汁，但我真的特别喜欢新的浆果味。
It tastes great, but then again, I do love all the flavors.
味道很棒，但话又说回来，我确实喜欢所有的口味。
If you'd like to try AG1 and try these new flavors, you can go to drinkag1.com/huberman to claim a special offer.
如果您想尝试 AG1 并尝试这些新口味，您可以访问 Drinkag1.com/huberman 申请特别优惠。
Right now, AG1 is giving away six free sample packs of AGZ, which is AG1's new sleep formula, which by the way, is fantastic.
现在，AG1 正在免费赠送六包 AGZ 样品包，这是 AG1 的新睡眠配方，顺便说一句，非常棒。
It's the only sleep supplement I take.
这是我唯一服用的睡眠补充剂。
It eliminates the need for all these pills, and my sleep has never been better.
它消除了对所有这些药物的需要，而且我的睡眠从未如此好过。
The special offer gives you six free samples of that AGZ, as well as three AG1 travel packs and a bottle of vitamin D3 K2 with your first subscription.
特别优惠为您提供 6 个 AGZ 的免费样品，以及 3 个 AG1 旅行包和一瓶维生素 D3 K2。
Just go to drinkag1.com/huberman to get started.
只需访问 Drinkag1.com/huberman 即可开始。
So let's imagine your morning routine.
让我们想象一下您早上的例行公事。
You do your cardiovascular exercise.
您进行心血管锻炼。
Okay, so you're pumping more blood.
好的，所以你正在泵出更多的血液。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Dr. Wendy Suzuki:
铃木温迪博士：
That's the definition of a higher heart rate.
这就是较高心率的定义。
Stroke volume of the heart goes up over time.
心脏的每搏输出量随着时间的推移而增加。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Wendy Suzuki:
铃木温迪博士：
You're getting fitter.
你越来越健康了。
So blood flow to the brain is increasing.
因此流向大脑的血流量正在增加。
Andrew Huberman:
安德鲁·休伯曼：
Mm.
嗯。
Dr. Wendy Suzuki:
铃木温迪博士：
Do we know how that gets translated to a signal to release more BDNF?
我们知道如何将其转化为释放更多 BDNF 的信号吗？
Andrew Huberman:
安德鲁·休伯曼：
Mm.
嗯。
Yeah.
是的。
Before I go into the aerobic thing, I always like to start with the least amount of exercise to get something really useful, because I don't want people to say, "Oh God, I hate sweating.
在我开始有氧运动之前，我总是喜欢从最少的运动量开始，以获得真正有用的东西，因为我不想让人们说，“天哪，我讨厌出汗。
I don't want to listen anymore." So I always like to start with studies have shown that just 10 minutes of walking outside can shift your mood.
我不想再听了。”因此，我总是喜欢从研究表明，只需到户外散步 10 分钟就可以改变你的情绪开始。
Dr. Wendy Suzuki:
铃木温迪博士：
Yeah.
是的。
Andrew Huberman:
安德鲁·休伯曼：
That is part of that neurochemical bubble bath that you're getting, dopamine, serotonin, noradrenaline.
这是你所得到的神经化学泡泡浴的一部分，多巴胺、血清素、去甲肾上腺素。
And anybody can walk for 10 minutes.
任何人都可以步行 10 分钟。
And so that is for all of you thinking that out there, what is the minimum that I could get some of these brain effects?
所以这就是你们所有人的想法，我能得到这些大脑影响的最低限度是多少？
Ten minutes of walking.
步行十分钟。
That minimum amount of movement in your body can get you those mood effects.
身体最少量的运动就能给你带来这些情绪影响。
But What about the big fat fluffy hippocampus?
但是又大又胖、毛茸茸的海马呢？
What about the better-performing prefrontal cortex?
那么表现更好的前额皮质呢？
That's where you start to need the cardio workout, and from my reading of the literature, there haven't been enough studies directly comparing, contrasting kickboxing with running, with whatever other cardio that you need to do.
这就是你开始需要有氧运动的地方，从我阅读的文献来看，还没有足够的研究直接比较、对比跆拳道和跑步，以及你需要做的任何其他有氧运动。
But any cardio workout that is done has these positive effects.
但任何有氧运动都会产生这些积极的影响。
So I'm going to say my interpretation of that is that whatever way you get your heart rate up, including a power walk, a power walk can get your heart rate up, that is beneficial.
所以我想说的是，我对此的解释是，无论你以何种方式提高心率，包括力量步行，力量步行都可以提高你的心率，这是有益的。
And what is happening, there are two pathways that have been studied about how you go from moving your body to more BDNF, that neurotrophin that's increasing the growth of new hippocampal brain cells.
正在发生的事情，已经研究了两条途径，关于如何从移动身体到增加 BDNF，即促进新海马脑细胞生长的神经营养素。
The two pathways are the following.
两条途径如下。
One is a myokine, which is a protein released by the muscles, and not your heart.
一种是肌因子，它是一种由肌肉而不是心脏释放的蛋白质。
These are striated muscles in your body.
这些是您体内的横纹肌。
And so by running, these were studies done in rats on running wheels.
因此，通过跑步，这些研究是在跑轮上的老鼠身上进行的。
They showed that the running rats had more of this myokine, released the myokine past the blood-brain barrier, so it got into the rarefied, very protected bloodstream of inside the brain, and that myokine stimulated the release of BDNF in the brain.
他们表明，奔跑的老鼠体内有更多的这种肌因子，释放的肌因子穿过血脑屏障，因此它进入了大脑内部稀薄的、受到高度保护的血流，并且肌因子刺激了大脑中 BDNF 的释放。
That's pathway number one.
这是第一条途径。
Pathway number two comes through the liver, because exercise is a stress generally.
第二条途径是通过肝脏，因为运动通常是一种压力。
How do we know that?
我们怎么知道这一点？
Well, cortisol is released whenever we exercise.
嗯，每当我们运动时，皮质醇就会被释放。
We need that sugar in our blood, and so that's how the physiological mechanisms work.
我们的血液中需要糖，这就是生理机制的运作方式。
And so there is a ketone, beta-hydroxybutyrate, that we've known for a very long time that gets released by the liver during exercise.
因此，我们很早就知道一种酮，即β-羟基丁酸，它会在运动过程中由肝脏释放。
And we also know that that particular ketone passes that blood-brain barrier, and it's another stimulant for BDNF.
我们还知道，这种特定的酮会穿过血脑屏障，它是 BDNF 的另一种兴奋剂。
So kind of the final common pathway seems to be BDNF stimulation in the hippocampus.
因此，最终的共同途径似乎是海马体中的 BDNF 刺激。
Is it the only one?
是唯一的一个吗？
Probably not, but that's the one that has been studied most clearly.
可能不是，但这是研究最清楚的一个。
So it comes from all of our physiological systems, our muscles working, our liver responding to the stress of exercise, and what is it doing?
那么它来自我们所有的生理系统，我们的肌肉工作，我们的肝脏对运动压力的反应，它在做什么？
It is giving more BDNF precursors to get into our brain to cause the upspike of BDNF, which is part of your bubble bath that you're getting every time you move.
它会提供更多的 BDNF 前体进入我们的大脑，从而导致 BDNF 的升高，这是您每次移动时都会得到的泡泡浴的一部分。
Dr. Wendy Suzuki:
铃木温迪博士：
This issue of new neurons-
这期新神经元——
Andrew Huberman:
安德鲁·休伯曼：
Mm.
嗯。
Dr. Wendy Suzuki:
铃木温迪博士：
...
...
is one that you hear a lot.
是你经常听到的一个。
Andrew Huberman:
安德鲁·休伯曼：
Mm.
嗯。
Dr. Wendy Suzuki:
铃木温迪博士：
Neurogenesis.
神经发生。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Wendy Suzuki:
铃木温迪博士：
You're going to grow new neurons.
你将会长出新的神经元。
And my understanding is that the rodent literature is very clear.
我的理解是啮齿动物文献非常清楚。
Running more on a wheel can trigger neurogenesis.
在轮子上多跑会触发神经发生。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Wendy Suzuki:
铃木温迪博士：
Literally the birth of new neurons and the addition of new neurons to the hippocampus.
从字面上看，是新神经元的诞生以及新神经元向海马体的添加。
And in humans, I think it's been a bit controversial.
对于人类来说，我认为这有点有争议。
Some people say absolutely yes, other people say absolutely no, there are new neurons added to the adult brain.
有些人说绝对是，其他人说绝对不是，成人大脑中添加了新的神经元。
I haven't followed that literature down-
我没有跟踪那些文献-
Andrew Huberman:
安德鲁·休伯曼：
No
否
Dr. Wendy Suzuki:
铃木温迪博士：
...
...
to the detail.
到细节。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Wendy Suzuki:
铃木温迪博士：
But I do remember one study that I don't think is contested, which is the work of Rusty Gage at the Salk Institute, where they actually injected a sort of dye-type marker into the brains of terminally ill humans-
但我确实记得一项我认为没有争议的研究，那就是索尔克研究所 Rusty Gage 的工作，他们实际上将一种染料型标记物注入绝症人类的大脑中——
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Wendy Suzuki:
铃木温迪博士：
...
...
who very graciously offered to have their brains removed and dissected after death.
他们非常慷慨地提出在死后将其大脑取出并进行解剖。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Yeah.
是的。
Dr. Wendy Suzuki:
铃木温迪博士：
And in these, in some cases, very old-
在这些情况下，在某些情况下，非常古老——
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm
嗯嗯
Dr. Wendy Suzuki:
铃木温迪博士：
...
...
terminally ill humans, they did see evidence for new neurons-
在患有绝症的人类中，他们确实看到了新神经元的证据——
Andrew Huberman:
安德鲁·休伯曼：
Yes
是的
Dr. Wendy Suzuki:
铃木温迪博士：
...
...
being born in the hippocampus.
出生于海马体。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
Dr. Wendy Suzuki:
铃木温迪博士：
Can I trust that idea still?
我还能相信这个想法吗？
Is that generally accepted?
这是普遍接受的吗？
Andrew Huberman:
安德鲁·休伯曼：
Well, so after that study, which was quite a while ago, there are more recent studies, still controversial, but showing and demonstrating using even new and better techniques than were used in that original Rusty Gage study, which was groundbreaking at the time, that suggest, and I think show, that there are new neurons born in adult human brains into the ninth decade of life.
好吧，在很久以前的那项研究之后，有更多最近的研究，仍然存在争议，但展示和证明了使用比最初的 Rusty Gage 研究中使用的新的更好的技术，这在当时是开创性的，这表明，而且我认为表明，在生命的九个十年，成年人的大脑中诞生了新的神经元。
Dr. Wendy Suzuki:
铃木温迪博士：
Wow.
哇。
Andrew Huberman:
安德鲁·休伯曼：
So they not only did this, I think those patients were in their 60s, then they died of cancer.
所以他们不仅这样做了，我认为那些病人已经60多岁了，然后他们死于癌症。
But these new studies looking across the timeline, can we see?
但这些新研究跨越时间线，我们能看到吗？
Because the other thing was, yeah, maybe you have some when you're 20, but by the time you're older and you might need these new neurons, you have no new neuron growth.
因为另一件事是，是的，也许你 20 岁时就有一些，但当你年纪大了，你可能需要这些新的神经元时，你就没有新的神经元生长了。
And so these studies seem to suggest that yes, you did.
所以这些研究似乎表明，是的，你做到了。
Yes, you do.
是的，你知道。
And we all do, even into old age.
我们都这样做，甚至到了老年。
Dr. Wendy Suzuki:
铃木温迪博士：
If you would, could you tell us about some of the more specific effects of exercise on memory?
如果愿意，您能告诉我们运动对记忆力的一些更具体的影响吗？
Andrew Huberman:
安德鲁·休伯曼：
Absolutely.
绝对的。
Let me start with kind of the immediate effects, acute effects, as they're called, of exercise on the brain.
让我从运动对大脑的直接影响开始，即所谓的急性影响。
So this is asking, what does a one-off exercise session do for your brain?
所以这是在问，一次性锻炼对你的大脑有什么作用？
And there are three major effects that have been reproduced.
并且再现了三大效果。
I've seen it in my lab.
我在我的实验室里见过它。
Many labs have reproduced this.
许多实验室都重现了这一点。
This is usually an aerobic-type exercise session, 30 to 45 minutes.
这通常是有氧运动，持续 30 到 45 分钟。
What you get is that mood boost, very, very consistent.
你得到的是情绪的提升，非常非常一致。
You get improved prefrontal function, typically tested with a Stroop test, which is a test that asks you to shift and focus your attention in specific ways.
您的前额功能会得到改善，通常通过斯特鲁普测试进行测试，该测试要求您以特定方式转移和集中注意力。
It's a challenging task and clearly dependent on the prefrontal cortex largely.
这是一项具有挑战性的任务，并且显然在很大程度上依赖于前额叶皮层。
And significant improvements in reaction time, so your speed at responding, often a motor kind of, but cognitive motor response is improved.
反应时间显着改善，因此您的反应速度（通常是运动反应，但认知运动反应）得到改善。
One of the unpublished studies that I did looking at the effects of 30 minutes of age-appropriate workout- In subjects ranging in age from their 20s all the way up to their 90s.
我所做的一项未发表的研究着眼于 30 分钟适合年龄的锻炼的效果，受试者的年龄范围从 20 多岁一直到 90 多岁。
So what are the things that I saw most consistently?
那么我最常看到的事情是什么？
Irrespective of your age, everybody got a decreased anxiety and depression and hostility score, which is very important.
无论您的年龄如何，每个人的焦虑、抑郁和敌意得分都会降低，这一点非常重要。
So it's not just decreasing your anxiety and depression, but decreasing your hostility levels.
因此，这不仅可以减少您的焦虑和抑郁，还可以减少您的敌意程度。
We all-
我们都——
Dr. Wendy Suzuki:
铃木温迪博士：
Making the world a better place
让世界变得更美好
Andrew Huberman:
安德鲁·休伯曼：
...
...
and making the world a better place.
让世界变得更美好。
Energy, the feeling of energy went up, and what we found is in the older population, even more than in the younger population, we saw improved performance on both Stroop and, um, Eriksson flanker task, which is another task dependent on really focusing in on different letters and paying attention to what letter is being shown.
精力，精力的感觉上升了，我们发现，在老年人口中，甚至比在年轻人口中更多，我们看到斯特鲁普和埃里克森侧翼任务的表现都有所提高，这是另一项依赖于真正专注于不同字母并注意所显示的字母的任务。
So these are consistent effects.
所以这些是一致的效果。
How long do they last?
它们能持续多久？
One of the studies that I did publish in my lab showed that the immediate effects of exercise lasted up to two hours.
我在实验室发表的一项研究表明，运动的直接效果可持续长达两个小时。
Unfortunately, that was the longest that we last.
不幸的是，那是我们坚持的最长的一次。
They were still there at two hours.
两个小时后他们还在那里。
So that's a pretty big bang for your buck.
所以这对你来说是一笔相当大的爆炸。
Dr. Wendy Suzuki:
铃木温迪博士：
That is.
也就是说。
Andrew Huberman:
安德鲁·休伯曼：
One 30 minute.
一次30分钟。
Dr. Wendy Suzuki:
铃木温迪博士：
So what this tells me is that, exercising early in the day-
所以这告诉我的是，早上锻炼——
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm
嗯嗯
Dr. Wendy Suzuki:
铃木温迪博士：
...
...
may have a special effect.
可能有特殊效果。
Andrew Huberman:
安德鲁·休伯曼：
Right.
对。
I know there are moms and dads out there, and they just say, "Look, I have a kid.
我知道外面有妈妈和爸爸，他们只是说：“看，我有一个孩子。
The kid's more important than my doing my exercise." So you will get benefits if you do it whenever you can.
这孩子比我的锻炼更重要。”因此，只要有可能，您就会受益匪浅。
So that's great.
那太好了。
More power to you.
给你更多的力量。
But what all the neuroscience data suggests is the best time to do your exercise is right before you need to use your brain in the most important way that you need to use it every day.
但所有神经科学数据表明，锻炼的最佳时间是在您需要以每天最重要的方式使用大脑之前。
And so that is why the morning, for most of us, is beneficial.
这就是为什么早晨对我们大多数人来说都是有益的。
That's why I do it in the morning.
这就是我早上这样做的原因。
I'm lucky enough to be able to do that.
我很幸运能够做到这一点。
Dr. Wendy Suzuki:
铃木温迪博士：
I also want to emphasize, and I'd love to get your thoughts on just memory and memory loss in general.
我还想强调，我很想听听您对记忆和一般记忆丧失的看法。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Wendy Suzuki:
铃木温迪博士：
My understanding of the literature is that somewhere in our 50s or 60s, we start noticing little hiccups in memory.
我对文献的理解是，在我们 50 多岁或 60 多岁的某个时候，我们开始注意到记忆中的小问题。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Yeah.
是的。
Dr. Wendy Suzuki:
铃木温迪博士：
But I have to imagine that doing the exercise throughout one's entire life is going to help offset some of this-
但我必须想象，在一个人的一生中进行锻炼将有助于抵消其中的一些-
Andrew Huberman:
安德鲁·休伯曼：
Absolutely
绝对
Dr. Wendy Suzuki:
铃木温迪博士：
...
...
simply because of the BDNF-
仅仅是因为 BDNF-
Andrew Huberman:
安德鲁·休伯曼：
Yep
是的
Dr. Wendy Suzuki:
铃木温迪博士：
...
...
and other downstream effects.
以及其他下游影响。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
First, I want to share one of my favorite studies, which is a longitudinal study done in Swedish women, and this was published in 2018.
首先，我想分享我最喜欢的一项研究，这是一项针对瑞典女性的纵向研究，发表于 2018 年。
And what they did was back in the 1960s, they found 300 Swedish women in their 40s, and they characterized them as low-fit, mid-fit, high-fit, okay?
他们所做的事情是在 20 世纪 60 年代，他们找到了 300 名 40 多岁的瑞典女性，他们将她们分为低体型、中体型、高体型，好吗？
And then 40 years later, they came back and found these women.
40 年后，他们回来找到了这些女人。
They let them live their lives.
他们让他们过自己的生活。
And they asked what happened to these women as a function of whether they were low-fit, mid-fit, high-fit in their 40s.
他们询问这些女性在 40 多岁的时候会发生什么情况，根据她们的健康状况是低健康度、中等健康度还是高健康度。
They're now in their 80s.
他们现在已经80多岁了。
And what they found was that relative to the low-fit or mid-fit women, the women that were high fit gained nine more years of good cognition later in life.
他们发现，相对于低健康或中等健康的女性，高健康的女性在以后的生活中多获得了九年的良好认知能力。
Now, this is not a randomized control study, this is a correlational study.
现在，这不是一项随机对照研究，而是一项相关研究。
But does it agree with everything that we've been talking about today?
但这与我们今天讨论的一切一致吗？
Yes.
是的。
Does it agree with this idea that the women that were high fit were giving their brains this bubble bath very regularly for that entire 40 years, and that built up their big, fat, beautiful hippocampi?
身体健康的女性在整整 40 年里经常给自己的大脑进行泡泡浴，从而形成了又大又胖又漂亮的海马体，这是否符合这种观点？
Dr. Wendy Suzuki:
铃木温迪博士：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
Yes, it does.
是的，确实如此。
So, that's one of my favorite studies.
所以，这是我最喜欢的研究之一。
Dr. Wendy Suzuki:
铃木温迪博士：
Yeah.
是的。
Another cause for getting the exercise in consistently.
持续锻炼的另一个原因。
Andrew Huberman:
安德鲁·休伯曼：
Yes.
是的。
So when I jumped into the exercise work, everybody was studying people 65 or older, because that's when cognitive decline begins.
因此，当我开始进行锻炼工作时，每个人都在研究 65 岁或以上的人，因为那时认知能力开始下降。
And if the idea is exercise can help you with your cognition, then it makes sense.
如果这个想法是锻炼可以帮助你提高认知能力，那么这是有道理的。
However, I thought, well, it's great, there's lots of work there.
然而，我想，嗯，这很棒，那里有很多工作要做。
I wanted to know what happens in people in their 40s and their 50s, maybe even their 30s and their 20s.
我想知道 40 多岁和 50 多岁的人，甚至 30 多岁和 20 多岁的人会发生什么。
Why?
为什么？
Because that's when we, as humans, are ready, willing, and able to increase our exercise, and gets us set up to build our brains as we go into our 60s.
因为那时我们作为人类，已经准备好、愿意并且能够增加锻炼，并让我们在 60 多岁时为大脑的发育做好准备。
And so, the first study that I did looked at low-fit participants from their 30s to mid-50s.
因此，我所做的第一项研究针对的是 30 多岁到 50 多岁的低适应度参与者。
And we wanted to ask this question, how much exercise do you really need to start seeing benefits?
我们想问这个问题，您真正需要多少锻炼才能开始看到好处？
Do you see benefits?
你看到好处了吗？
Or maybe you have to wait until you start seeing cognitive decline to get benefits.
或者也许您必须等到开始看到认知能力下降才能获得好处。
That was one of the theories out there.
这是当时的理论之一。
And so that's what I wanted to do.
这就是我想做的。
And so what we did was three months of two to three times a week cardio.
所以我们做了三个月每周两到三次的有氧运动。
It was a spin class, so spin classes are great for cardio.
这是一门动感单车课程，因此动感单车课程非常适合有氧运动。
And the comparison group was two to three times a week of competitive video Scrabble.
对照组则每周进行两到三次拼字游戏竞赛视频。
So no heart rate change, but they had to come into my lab and be in a group just like they were in a group for the spin class.
所以心率没有变化，但他们必须进入我的实验室并分成一组，就像他们参加动感单车课一样。
We tested them cognitively at the beginning and the end of the session.
我们在课程开始和结束时对他们进行了认知测试。
What we found was two to three times a week of cardio in these people, they were low fit, which means specifically that they were exercising less than 30 minutes a week for the three months previous to the experiment.
我们发现这些人每周进行 2 到 3 次有氧运动，他们的健康状况不佳，这意味着在实验前的三个月里，他们每周的锻炼时间少于 30 分钟。
So they went from that to two to three times a week of spin class.
所以他们从每周上两到三次动感单车课开始。
And what we found was changes in baseline rates of their positive mood states went up relative to the video Scrabble group.
我们发现，与视频拼字游戏组相比，他们的积极情绪状态基线率的变化有所上升。
Their body image got more positive because they were exercising, which is great, and really important, their motivation to exercise went up significantly compared to the video Scrabble group, which is great.
他们的身体形象变得更加积极，因为他们在锻炼，这很棒，而且非常重要，与视频拼字游戏组相比，他们锻炼的动力显着提高，这很棒。
So the more you exercise, the more motivated you are to exercise.
所以你锻炼得越多，你锻炼的动力就越大。
What about cognition?
认知呢？
What changed in the cognitive circuits of their brain?
他们大脑的认知回路发生了什么变化？
Number one, we got improved performance on the Stroop task, but we're headed towards my favorite structure, which is the hippocampus.
第一，我们在斯特鲁普任务中的表现有所提高，但我们正朝着我最喜欢的结构前进，即海马体。
What we found was improved performance on both a recognition memory task, which was a memory encoding task, and that is can you differentiate similar items that we're asking you to remember, and an spatial episodic memory task where we had them play one of those Doom-like games when they went into this spatial maze, and they had to do things in a virtual city.
我们发现，识别记忆任务（记忆编码任务，即你能否区分我们要求你记住的相似项目）和空间情景记忆任务（我们让他们在进入这个空间迷宫时玩一款类似《毁灭战士》的游戏）的性能都得到了提高，他们必须在虚拟城市中做事。
Their performance there got better, which is very, very classically dependent on the hippocampus.
他们在那里的表现变得更好，这非常非常经典地依赖于海马体。
So it was so satisfying to do this study because I've been wanting to answer this question.
所以做这项研究非常令人满意，因为我一直想回答这个问题。
What is a minimum amount or doable amount of exercise that will get you these cognitive benefits?
为您带来这些认知益处的最低运动量或可行运动量是多少？
And now I can say in 30 to 50-year-olds that are low fit, two to three times a week.
现在我可以说 30 到 50 岁的人适合度较低，每周 2 到 3 次。
Is that doable?
这可行吗？
Absolutely.
绝对地。
Will it be hard if you're low fit?
如果体质不好的话会很难吗？
Yeah, it's going to be challenging, but absolutely doable.
是的，这将具有挑战性，但绝对可行。
This is not like you have to become a marathon runner to get any of these benefits.
这并不像您必须成为马拉松运动员才能获得这些好处。
You have to start moving your body on a regular basis two to three times a week.
您必须开始每周定期活动身体两到三次。
Dr. Wendy Suzuki:
铃木温迪博士：
How long are those sessions again?
这些会议又要持续多久？
Andrew Huberman:
安德鲁·休伯曼：
45 minutes.
45分钟。
Dr. Wendy Suzuki:
铃木温迪博士：
45 minutes.
45分钟。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
45 minutes.
45分钟。
Warm up for five minutes and cool down for five minutes, so it's really 35 minutes.
热身五分钟，放松五分钟，所以实际上是 35 分钟。
35 minutes of they're-
其中 35 分钟是——
Dr. Wendy Suzuki:
铃木温迪博士：
Of work
工作的
Andrew Huberman:
安德鲁·休伯曼：
...
...
really pushing you.
真的很推动你。
Yeah.
是的。
Dr. Wendy Suzuki:
铃木温迪博士：
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.
八睡眠公司生产具有冷却、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。
Andrew Huberman:
安德鲁·休伯曼：
The second study that I wanted to share is part two of that study that I just described, which was the low-fit people.
我想分享的第二项研究是我刚才描述的研究的第二部分，即低适应度人群。
Next, we move to mid-fit people, like, "What about us?
接下来，我们转向中等健康的人，例如，“那我们呢？
We're already exercising.
我们已经在锻炼了。
How am I going to benefit from increasing my exercise?" So here again, we collaborated with a great spin studio that had a whole bunch of mid-fit people that, by our definition, were exercising two to three times a week on a regular basis.
增加锻炼对我有什么好处？”因此，我们再次与一家出色的旋转工作室合作，该工作室拥有一大群中等健康的人，根据我们的定义，他们每周定期锻炼两到三次。
That's great.
那太棒了。
All you people out there that are doing that, you should know you're already benefiting your brain.
所有正在这样做的人，您应该知道您已经使您的大脑受益。
But our question was, what if we invited them to exercise as much as they wanted at this spin studio for three months, from two to three times all the way up to seven times a week, and let's just see what happened.
但我们的问题是，如果我们邀请他们在这个旋转工作室锻炼三个月，从两到三次一直到每周七次，想怎么锻炼就怎么锻炼，让我们看看会发生什么。
And the control group, we asked them not to change their exercise.
对于对照组，我们要求他们不要改变锻炼方式。
And so what we ended up with was a nice big array of starting with mid-fit people that exercise between staying at two to three times a week, all the way up to seven times a week.
因此，我们最终得到了一系列不错的选择，从中等健康的人开始，每周锻炼两到三次，一直到每周七次。
And the bottom line from that study is every drop of sweat counted.
这项研究的底线是计算每一滴汗水。
That is, the more you change and you increase your workout up to seven times a week, the better your mood was.
也就是说，你改变得越多，每周锻炼次数增加到七次，你的心情就越好。
You had lower amounts of depression, anxiety, higher amounts of good affect, and the better your hippocampal memory was with the more you worked out.
你的抑郁、焦虑程度较低，良好情绪较高，而且锻炼越多，你的海马记忆力就越好。
Again, this was for three months.
再说一遍，这已经是三个月了。
So I love that too, because it gives power to those of us that are regularly exercising and wondering, "Do I really need to?
所以我也喜欢它，因为它给我们这些经常锻炼并想知道“我真的需要吗？
I mean, is it really going to help me?" And the answer is yes.
我的意思是，这真的能帮助我吗？”答案是肯定的。
Not all of us can exercise, go to a spin class seven times a week.
并非所有人都可以锻炼身体，每周上七次动感单车课程。
But I love the message that our body is responsive to that, and you can get better hippocampal function, better overall baseline mood affect with a higher level.
但我喜欢这样的信息：我们的身体对此有反应，并且您可以获得更好的海马功能，更高水平的整体基线情绪影响更好。
So it works for the mid-fit people as well.
所以它也适用于中等身材的人。
Dr. Wendy Suzuki:
铃木温迪博士：
What is, if any, the value of affirmation, of telling yourself something positive about yourself-
如果有的话，肯定的价值是什么，告诉自己一些关于自己的积极的事情——
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Wendy Suzuki:
铃木温迪博士：
...
...
or of exercise on not the exercise itself-
或锻炼而不是锻炼本身-
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm
嗯嗯
Dr. Wendy Suzuki:
铃木温迪博士：
...
...
but on mood, self-image-
但在情绪、自我形象上——
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Wendy Suzuki:
铃木温迪博士：
...
...
memory, and brain function?
记忆力和大脑功能？
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Yeah.
是的。
I looked into this because I am also a certified exercise instructor, and the form of exercise that I teach is called IntenSati.
我研究这个问题是因为我也是一名经过认证的运动教练，我教授的运动形式称为 IntenSati。
It's a form of exercise that was developed by this amazing fitness instructor, Patricia Moreno, and she combined physical movements from kickbox and dance and yoga and martial arts with positive spoken affirmations.
这是由令人惊叹的健身教练帕特里夏·莫雷诺 (Patricia Moreno) 开发的一种锻炼形式，她将跆拳道、舞蹈、瑜伽和武术的身体动作与积极的口头肯定相结合。
So each move, if you're punching back and forth as you would do in a kickbox class, you don't just punch, you say something like, "I am strong now," which every punch is associated with a word.
因此，如果你像在跆拳道课上那样来回打拳，那么你的每一个动作都不会只是打拳，你会说“我现在很强了”之类的话，而每一拳都与一个词相关联。
And you can create your own series of affirmations with the moves that you put together.
你可以用你组合起来的动作来创造你自己的一系列肯定。
There's something about the declaration Using your own voice of saying things that you don't often say to yourself, like, "I'm strong, I'm inspired, I believe I will succeed," are all the kinds of affirmations you say.
宣言有一些用你自己的声音说出你不常对自己说的话，比如“我很坚强，我受到鼓舞，我相信我会成功”，这些都是你所说的肯定。
And so I started to look into what was known about affirmations, and it was clear that there was a literature showing that positive affirmations, saying them or reading them, could change mood.
所以我开始研究关于肯定的知识，很明显，有文献表明，积极的肯定，说出或阅读它们，可以改变情绪。
It really gets you into a habit of saying good things about yourself, and then you start to realize, "Oh, my God, I'm so mean to myself.
它真的会让你养成说自己好话的习惯，然后你开始意识到，“哦，天哪，我对自己太刻薄了。
I have lots of negative thoughts going on about myself in my head." And which was part of the other reason why I loved this particular form of exercise.
我脑子里有很多关于自己的负面想法。”这也是我喜欢这种特殊锻炼形式的另一个原因。
So what you get in Intensati is the mood boost from the positive spoken affirmations together with all the other brain and affect boosts that we've been talking about for this whole podcast from the exercise, because it's a sweaty workout as well, so.
因此，你在 Intensati 中得到的是积极的口头肯定与所有其他大脑一起带来的情绪提升，以及我们在整个播客中从练习中讨论的影响提升，因为这也是一项出汗的锻炼，所以。
Dr. Wendy Suzuki:
铃木温迪博士：
Interesting.
有趣。
I'd like to touch on meditation.
我想谈谈冥想。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Wendy Suzuki:
铃木温迪博士：
Sounds like you've discovered a close to minimum threshold-
听起来你已经发现了接近最低阈值-
Andrew Huberman:
安德鲁·休伯曼：
Yeah
是啊
Dr. Wendy Suzuki:
铃木温迪博士：
...
...
of meditation that could really benefit us.
冥想确实可以使我们受益。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Dr. Wendy Suzuki:
铃木温迪博士：
So maybe you could tell us about that study.
也许你可以告诉我们有关这项研究的信息。
Andrew Huberman:
安德鲁·休伯曼：
Yeah.
是的。
Very practical study.
非常实用的学习。
Just 10 minutes.
只需 10 分钟。
Not 30 minutes, not an hour meditation.
不是30分钟，也不是一个小时的冥想。
That's too hard.
那太难了。
10 minutes guided meditation.
10 分钟引导冥想。
It's a body scan, very basic but easy to follow kind of meditation.
这是一种身体扫描，非常基本但易于遵循的冥想方式。
We looked at cognitive effects before and after this.
我们研究了在此之前和之后的认知影响。
It was eight weeks of daily...
这是八周的每日...
It was actually 12-minute meditation, 12 minutes of body scan meditation.
这实际上是12分钟的冥想，12分钟的身体扫描冥想。
And what we found was significant decreases in stress response.
我们发现压力反应显着降低。
So we did the stress test to see how you responded to a unexpected stressful situation.
因此，我们进行了压力测试，看看您如何应对意外的压力情况。
The meditators did much better.
冥想者做得更好。
Their mood was better, and their cognitive performance was also better.
他们的心情更好，认知表现也更好。
Dr. Wendy Suzuki:
铃木温迪博士：
I know there's so much evidence that meditation is beneficial.
我知道有很多证据表明冥想是有益的。
Andrew Huberman:
安德鲁·休伯曼：
Yes.
是的。
Dr. Wendy Suzuki:
铃木温迪博士：
How do you think it's working, or what do you think it's doing?
您认为它是如何工作的，或者您认为它在做什么？
Andrew Huberman:
安德鲁·休伯曼：
I think that one of the most important things that gets worked when we are doing a simple 10-minute or 12-minute body scan meditation regularly, this 10 minutes a day, 12 minutes a day, is the habit building and the practice of focusing on the present moment.
我认为，当我们定期进行简单的 10 分钟或 12 分钟身体扫描冥想（每天 10 分钟、每天 12 分钟）时，最重要的事情之一就是养成习惯并练习专注于当下。
I think that is very hard for us modern humans to do.
我认为这对于我们现代人来说是很难做到的。
If you know how to do that, that gives you this powerful tool for the rest of your day.
如果您知道如何做到这一点，那么您将在接下来的一天中获得这个强大的工具。
You're not locked into that fearful future thinking that so many of us have, or that just reliving of a terrible past, but you could enjoy the present moment.
你不会像我们很多人那样陷入对未来的恐惧，或者只是重温可怕的过去，但你可以享受当下。
Dr. Wendy Suzuki:
铃木温迪博士：
Are there any other things besides exercise and meditation that you would like to see people do in terms of trying to increase their powers of attention?
除了锻炼和冥想之外，您还希望人们做任何其他事情来提高注意力吗？
Andrew Huberman:
安德鲁·休伯曼：
So I would say the top three tools that everybody right this minute today can use to up their capacity to attend where they want to include exercise, for the reasons we've talked about.
因此，我想说，今天每个人都可以使用三个最重要的工具来提高他们参加他们想要锻炼的地方的能力，原因我们已经讨论过。
It has a direct effect on functioning of the prefrontal cortex.
它对前额皮质的功能有直接影响。
Meditation also, clear clinical studies showing improved ability to focus, and particularly focus on the present moment.
冥想也是如此，明确的临床研究表明专注能力得到改善，尤其是关注当下。
And the third has to be sleep.
第三个必须是睡眠。
It is so important for all core cognitive functions, including attention, including creativity, including just good basic brain function.
它对于所有核心认知功能非常重要，包括注意力，包括创造力，包括良好的基本大脑功能。
So exercise, meditation, sleep can help you learn, retain, and perform better than if you do not have these three things in your life.
因此，与生活中没有这三件事相比，锻炼、冥想、睡眠可以帮助你更好地学习、记忆和表现。
Dr. Wendy Suzuki:
铃木温迪博士：
Wendy, thank you so much for your leadership in the university system, for your leadership in public education, for the decades of important work on memory and neural circuitry, which we got to learn about today as well.
温迪，非常感谢您在大学系统中的领导，感谢您在公共教育中的领导，感谢您数十年来在记忆和神经回路方面的重要工作，我们今天也必须了解这些工作。
Thank you ever so much.
非常感谢你。
Andrew Huberman:
安德鲁·休伯曼：
Thank you, Andrew.
谢谢你，安德鲁。
Fun conversation.
有趣的谈话。
Dr. Wendy Suzuki:
铃木温迪博士：
Get business done with the new American Express Graphite Business Cash Unlimited card.
使用新的美国运通 Graphite Business Cash Unlimited 卡完成业务。
With unlimited 2% cashback on all eligible purchases, unlimited 5% cashback on flights and prepaid hotels booked through American Express Travel Online, and a flexible spending capacity that can grow with your business, you'll have the confidence to keep building.
所有符合条件的购买均可享受无限制的 2% 现金返还，通过美国运通旅游在线预订的航班和预付费酒店可享受无限制的 5% 现金返还，而且灵活的消费能力可随着您的业务增长而增长，您将有信心继续发展。
Apply today and earn a welcome offer of $1,500 cash back after you spend $50,000 in qualifying purchases on your new card within the first six months of card membership.
立即申请，在成为该卡会员后的前六个月内，在新卡上进行符合条件的消费满 50,000 美元后，即可获得 1,500 美元现金返还的迎新优惠。
Terms apply.
条款适用。
Learn more at go.amex/graphite.
如需了解更多信息，请访问 go.amex/graphite。