Essentials: Understand & Improve Memory Using Science-Based Tools
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
欢迎来到 Huberman Lab Essentials，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。
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 discussing memory.
今天我们讨论的是记忆。
In particular, how to improve your memory.
特别是如何提高记忆力。
We are constantly being bombarded with physical stimuli, patterns of touch on our skin, light to our eyes, light to our skin, for that matter, smells, tastes, and sound waves.
我们不断受到物理刺激、皮肤上的触摸模式、眼睛的光、皮肤的光、气味、味道和声波的轰炸。
Each one of and all of those sensory stimuli are converted into electricity and chemical signals by your so-called nervous system, your brain, your spinal cord, and all their connections with the organs of the body, and all the connections of your organs of the body back to your brain and spinal cord.
每一种和所有这些感觉刺激都通过你所谓的神经系统、你的大脑、你的脊髓以及它们与身体器官的所有连接，以及你身体的器官回到你的大脑和脊髓的所有连接，转化为电和化学信号。
For instance, if you can hear me speaking right now, you are perceiving my voice, but you are also, most likely, neglecting the feeling of the contact of your skin with whichever surface you happen to be sitting or standing on.
例如，如果您现在可以听到我说话，那么您正在感知我的声音，但您也很可能忽略了皮肤与您碰巧坐着或站立的任何表面接触的感觉。
It is only by perceiving a subset, a small fraction of the sensory events in our environment, that we can make sense of the world around us.
只有通过感知环境中感官事件的一小部分，我们才能理解周围的世界。
Otherwise, we would just be overwhelmed with all the things that are happening in any one given moment.
否则，我们就会被某一时刻发生的所有事情淹没。
Now, memory is simply a bias in which perceptions will be replayed again in the future.
现在，记忆只是一种偏见，感知将在未来再次重演。
Now, this might seem immensely simple, but it raises this really interesting question, which we talked about before, which is: Why do we remember certain things and not others?
现在，这可能看起来非常简单，但它提出了我们之前讨论过的一个非常有趣的问题，即：为什么我们记住某些事情而不是其他事情？
Because according to what I've just said, as you go through life, you're experiencing things all the time.
因为根据我刚才所说，在你的一生中，你一直在经历一些事情。
You're constantly being bombarded with sensory stimuli.
您不断受到感官刺激的轰炸。
Some of those sensory stimuli you perceive, and only some of those perceptions get stamped down as memories.
你感知到的一些感官刺激，只有其中一些感知会被铭刻为记忆。
Today, I'm going to teach you how certain things get stamped down as memories, and I'm going to teach you how to leverage that process in order to remember the information that you want far better.
今天，我将教你如何将某些事情铭刻为记忆，并且我将教你如何利用这个过程来更好地记住你想要的信息。
Each individual thing that we remember or that we want to remember is linked to something by either a close, a medium, or a very distant association.
我们记住的或我们想要记住的每件单独的事情都通过密切的、中等的或非常遥远的联系与某件事联系在一起。
This turns out to be immensely important.
事实证明这非常重要。
I know many of you will read or will encounter programs that are designed to help you enhance your memory.
我知道你们中的许多人都会阅读或遇到旨在帮助您增强记忆力的程序。
You have these phenoms that can remember 50 names in a room full of people, or they can remember a bunch of names of novel objects or maybe even in different languages.
这些天才可以在一个满是人的房间里记住 50 个名字，或者他们可以记住一堆新奇物体的名字，甚至可能记住不同语言的名字。
And oftentimes, that's done by association.
通常，这是通过关联来完成的。
So people will come up with little mental tricks to either link the sound of a word or the meaning of a word in some way that's meaningful for them and will enhance their memory.
因此，人们会想出一些心理技巧，以某种对他们有意义并增强记忆的方式将单词的发音或单词的含义联系起来。
That can be done and is impressive when we see it, and for those of you who can do that, congratulations.
这是可以做到的，并且当我们看到它时令人印象深刻，对于那些能够做到这一点的人，恭喜你。
Most of us can't do that, or at least it requires a lot of effort and training.
我们大多数人都做不到这一点，或者至少需要大量的努力和训练。
However, there are things that we can do that leverage the natural biology of our nervous system to enhance learning and memory of particular perceptions and particular information.
然而，我们可以做一些事情，利用神经系统的自然生物学来增强对特定感知和特定信息的学习和记忆。
So let's talk about tools for enhancing memory.
那么我们来谈谈增强记忆的工具。
Now, there's one tool that is absolutely clear works, and that's repetition.
现在，有一种工具绝对有效，那就是重复。
The more often that you perform something or that you recite something, the more likely you are to remember it in the future.
你执行某件事或背诵某件事的次数越多，你将来就越有可能记住它。
And while that might seem obvious, it's worth thinking about what's happening when you repeat something.
虽然这似乎是显而易见的，但值得思考的是，当你重复某件事时会发生什么。
But when I say what's happening, I mean at the neural level.
但当我说正在发生的事情时，我指的是神经层面。
What's happening is that you're encouraging the firing of particular chains of neurons that reside in a particular circuit.
发生的情况是，你正在鼓励驻留在特定回路中的特定神经元链的放电。
So a particular sequence of neurons playing neuron A, B, C, D, played in that particular sequence over and over and over again, and with more repetitions, you get more strengthening of those nerve connections.
因此，扮演神经元 A、B、C、D 的特定神经元序列会一遍又一遍地按照该特定序列播放，并且随着重复次数的增加，这些神经连接会得到更多加强。
The problem for most people is that they either don't have the patience, they don't have the time, and sometimes they literally don't have the time because they've got a deadline on something that they're trying to remember and learn, or they simply would like to be able to remember things better in general and remember them more quickly.
对于大多数人来说，问题在于他们要么没有耐心，要么没有时间，有时他们确实没有时间，因为他们在试图记住和学习的事情上有最后期限，或者他们只是希望能够更好地记住一般事物并更快地记住它们。
This process of accelerating repetition-based learning so that your learning curve doesn't go from having to perform something a thousand times and then gradually over time, it's 1,750 times a day, 500 times a day, 300 times a day, and down to no repetitions.
这个加速基于重复的学习的过程，这样你的学习曲线就不会从必须执行某件事一千次，然后逐渐随着时间的推移，每天 1,750 次、每天 500 次、每天 300 次，直到没有重复。
You can just perform that thing the first time and every time.
您可以在第一次和每次都执行该操作。
Well, there is a way to shift that curve so that you can essentially establish stronger connections between the neurons that are involved in generating that memory or behavior more quickly.
好吧，有一种方法可以改变这条曲线，这样你就可以在参与更快生成记忆或行为的神经元之间建立更牢固的连接。
How do you do that?
你是怎么做到的？
Well, in order to answer that, we have to look at the beautiful work of James McGaugh and Larry Cahill.
好吧，为了回答这个问题，我们必须看看詹姆斯·麦高和拉里·卡希尔的精彩作品。
James McGaugh and Larry Cahill did a number of experiments over several decades, really, that really established what's required to get better at remembering things and to do so very quickly.
詹姆斯·麦高和拉里·卡希尔在几十年里做了很多实验，确实确定了如何更好地记住事物并快速记住事物。
They evaluated the capacity for stress and for particular neurochemicals associated with stress to improve our ability to learn information, not just information that is emotional, but information of all kinds.
他们评估了压力以及与压力相关的特定神经化学物质的能力，以提高我们学习信息的能力，不仅是情感信息，而且是各种信息。
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 I'm going to describe some experiments done in animal models, just very briefly, and then experiments done on human subjects.
因此，我将非常简短地描述一些在动物模型中进行的实验，然后是在人体上进行的实验。
If you take a rat or a mouse and put it in an arena where at one location the animal receives an electrical shock, and then you come back the next day, you remove the shock-evoking device, and you let the animal move around that arena, that animal will quite understandably avoid the location where it was shocked, so-called conditioned place aversion.
如果你把一只大鼠或一只小鼠放在一个竞技场中，动物在某个位置受到电击，然后你第二天回来，取下电击诱发装置，让动物在那个竞技场周围移动，那么该动物就会很容易地避开它被电击的位置，即所谓的条件性场所厌恶。
That effect of avoiding that particular location occurs in one trial.
在一次试验中就会出现避开该特定位置的效果。
That's a good example of one-trial learning.
这是一次尝试学习的一个很好的例子。
So somehow the animal knows that it was shocked at that location.
所以不知何故，动物知道它在那个位置感到震惊。
It remembers that.
它记得这一点。
It is a hippocampal-dependent learning.
这是一种依赖海马体的学习。
They remember it after the first time and every time.
他们在第一次和每一次之后都会记住它。
Unless you are to block the release of certain chemicals in the brain and body, and the chemicals I'm referring to are epinephrine, adrenaline, and to some extent, cortisol.
除非你要阻止大脑和身体中某些化学物质的释放，我指的化学物质是肾上腺素、肾上腺素，在某种程度上还有皮质醇。
Now we know that the effect of getting one-trial learning somehow involves epinephrine, at least in this particular experimental scenario, because if researchers do the exact same experiment, and they have done the exact same experiment, but they introduce a pharmacological blocker of epinephrine so that epinephrine is released in response to the shock, but it cannot actually bind to its receptors and have all of its biological effects, well, then the animal is perfectly happy to tread back into the area where it received the shock.
现在我们知道，获得一次试验学习的效果在某种程度上涉及肾上腺素，至少在这个特定的实验场景中，因为如果研究人员做了完全相同的实验，并且他们也做了完全相同的实验，但他们引入了一种肾上腺素的药理学阻断剂，以便释放肾上腺素以响应电击，但它实际上不能与其受体结合并发挥其所有生物效应，那么动物会非常高兴地回到它接受电击的区域。
It's almost as if it didn't know, or we have to assume that it didn't remember that it received the shock at that location.
就好像它不知道一样，或者我们必须假设它不记得它在那个位置受到了电击。
So it all seems pretty obvious when you hear it.
所以当你听到它时，这一切似乎都很明显。
Something bad happens in a location, you don't go back to that location.
某个地方发生了不好的事情，你就不会回到那个地方。
But it turns out that the opposite is also true, meaning for something called conditioned place preference, you can take an animal, put it into an arena, feed it, or reward it somehow at one location, take the animal out, come back the next day, no food is introduced, but it'll go back to the location where it received the food.
但事实证明，相反的情况也是如此，这意味着对于所谓条件性位置偏好的东西，你可以带一只动物，把它放进一个竞技场，喂它，或者在一个地方以某种方式奖励它，把动物带出去，第二天再回来，不引入食物，但它会回到它收到食物的地方。
Or you can do any variant of this.
或者你可以做任何变体。
You can make the arena a little bit chilly and provide warmth at that location, or you can take a male animal, and it turns out male rats and mice will mate at any point, or a female animal that's at the particular so-called receptive phase of her mating cycle and give them an opportunity to mate at a given location.
你可以让竞技场变得有点冷，并在那个位置提供温暖，或者你可以带一只雄性动物，结果雄性大鼠和小鼠会在任何时候交配，或者一只处于交配周期特定的所谓接受阶段的雌性动物，让它们有机会在给定的位置交配。
They'll go back to that location and wait and wait.
他们会回到那个位置，等待，等待。
This is perhaps why people go back to the same bar or the seat at the bar or the same restaurant and wait because of the one time things worked out for them, whatever the context was.
这也许就是为什么人们会回到同一个酒吧或酒吧的座位或同一家餐厅等待，因为无论背景如何，事情都对他们有利。
Conditioned place preference, as with conditioned place avoidance, depends on the release of adrenaline.
条件性地点偏好，与条件性地点回避一样，取决于肾上腺素的释放。
Right?
正确的？
It's not just about stress.
这不仅仅是压力的问题。
It's about a heightened emotional state in the brain and body.
这是关于大脑和身体的高度情绪状态。
Okay, this is really important.
好吧，这真的很重要。
It's not just about stress.
这不仅仅是压力的问题。
You can get one-trial learning for positive events, conditioned place preference, and you can get one-trial learning for negative events.
你可以获得积极事件、条件性位置偏好的一试学习，也可以获得消极事件的一试学习。
This turns out all to be true for humans as well.
事实证明，这对于人类来说也是如此。
We know that because McGaugh and Cahill did experiments where they gave people a boring paragraph to read and only a boring paragraph to read, but one group of subjects was asked to read the paragraph and then to place their arm into very cold water.
我们知道这一点，因为麦高和卡希尔做了实验，他们给人们阅读一段无聊的段落，并且只阅读一段无聊的段落，但一组受试者被要求阅读该段落，然后将他们的手臂放入非常冷的水中。
In fact, it was ice water.
事实上，那是冰水。
We know that placing one's arm into ice water, especially if it's up to the shoulder or near to it, evokes the release of adrenaline in the body.
我们知道，将手臂放入冰水中，尤其是手臂伸至肩膀或靠近肩膀的位置，会引起体内肾上腺素的释放。
It's not an enormous release, but it's a significant increase.
这不是一个巨大的发布，但它是一个显着的增长。
And yes, they measured adrenaline release.
是的，他们测量了肾上腺素的释放。
In some cases, they also measured for things like cortisol, et cetera.
在某些情况下，他们还测量了皮质醇等物质。
And what they found is that if one evokes the release of adrenaline through this arm into ice water approach, the information that they read previously, just a few minutes before, was remembered.
他们发现，如果一个人通过这只手臂进入冰水的方法引起肾上腺素的释放，他们之前读到的信息，就在几分钟前，就会被记住。
It was retained as well as emotionally intense information.
它和情感强烈的信息一样被保留下来。
But keep in mind, the information that they read was not interesting at all, or at least it wasn't emotionally laden.
但请记住，他们读到的信息一点也不有趣，或者至少没有情感上的负担。
This had to be the effect of adrenaline released into the brain and body because if they blocked the release or the function of adrenaline in the brain and/or body, they could block this effect.
这一定是肾上腺素释放到大脑和身体中的作用，因为如果它们阻止大脑和/或身体中肾上腺素的释放或功能，它们就可以阻止这种作用。
This is absolutely important in terms of thinking about tools to improve your memory.
这对于考虑提高记忆力的工具来说绝对重要。
It is the presence of high adrenaline, high amounts of norepinephrine and epinephrine that allows a memory to be stamped down quickly, and far and away different than the idea that we remember things because they're important to us or because they evoke emotion.
正是由于高肾上腺素、大量去甲肾上腺素和肾上腺素的存在，记忆才得以迅速被压制，这与我们记住事物是因为它们对我们很重要或因为它们唤起情感的想法截然不同。
That's true, but the real reason, the neurochemical reason, the mechanism behind all that, is neurochemicals have the ability to strengthen neural connections by making them active just once.
这是事实，但真正的原因，神经化学原因，所有这一切背后的机制，是神经化学物质有能力通过使神经连接活跃一次来加强神经连接。
There's something truly magic about that neurochemical cocktail that removes the need for repetition.
这种神经化学鸡尾酒确实具有神奇的魔力，可以消除重复的需要。
Okay, so let's apply this knowledge.
好吧，让我们应用这些知识。
Let's establish a scientifically grounded set of tools, meaning tools that take into account the identity of the neurochemicals that are important for enhancing learning and the timing of the release of those chemicals in order to enhance learning.
让我们建立一套有科学依据的工具，这意味着工具考虑了对增强学习很重要的神经化学物质的特性以及这些化学物质的释放时间以增强学习。
Caffeine, in the form of coffee or yerba mate or any other form of caffeine, does create a sense of alertness in our brain and body.
咖啡因、马黛茶或任何其他形式的咖啡因确实会给我们的大脑和身体带来警觉感。
So my typical way of approaching learning and memory would be to drink some caffeine and then focus really hard on whatever it is that I'm trying to learn, try and eliminate distractions, and then hope, or try to remember that information as best as I could.
因此，我处理学习和记忆的典型方法是喝一些咖啡因，然后非常专注于我正在尝试学习的任何内容，尝试并消除干扰，然后希望或尝试尽我所能记住该信息。
And frankly, I felt like it was working pretty well for me.
坦白说，我觉得它对我来说效果很好。
And typically, if I leveraged other forms of pharmacology in order to enhance learning and memory, things like alpha-GPC or phosphatidylserine, I would do that by taking those things before I sat down to learn a particular set of information or before I went off to learn a particular physical skill.
通常，如果我利用其他形式的药理学来增强学习和记忆，例如 α-GPC 或磷脂酰丝氨酸，我会在坐下来学习一组特定信息之前或在开始学习特定的身体技能之前服用这些药物。
For those of you out there listening to this, you're probably thinking, well, okay, the results of McGaugh and Cahill pointed to the fact that having adrenaline released after Learning something, enhanced learning of that thing.
对于那些正在听这个的人来说，你可能会想，好吧，好吧，麦高和卡希尔的结果指出了这样一个事实：在学习某件事后释放肾上腺素，可以增强对那件事的学习。
But a lot of these things like caffeine or alpha GPC can increase epinephrine and adrenaline or dopamine or other molecules in the brain and body that can enhance memory for a long period of time.
但是很多这样的东西，比如咖啡因或α-GPC，可以增加大脑和身体中的肾上腺素、肾上腺素、多巴胺或其他分子，从而可以长期增强记忆力。
So it makes sense to take it first or even during learning and then allow that increase to occur, and the increase will occur over a long period of time and will enhance learning and memory.
因此，首先甚至在学习期间服用它是有意义的，然后让这种增加发生，这种增加会在很长一段时间内发生，并会增强学习和记忆。
While that is partially true, it is not entirely true, and it turns out it's not optimal.
虽然这部分正确，但并不完全正确，而且事实证明这不是最佳的。
And it turns out that the best time window to evoke the release of these chemicals, if the goal is to enhance learning and memory of the material, is either immediately after or just a few minutes, 5, 10, maybe 15 minutes after you're repeating that information, you're trying to learn that information.
事实证明，如果目标是增强对材料的学习和记忆，引发这些化学物质释放的最佳时间窗口是在您试图学习该信息后立即重复该信息或仅几分钟、5 分钟、10 分钟、也许 15 分钟。
Again, this could be cognitive information, or this could be a physical skill.
同样，这可能是认知信息，也可能是身体技能。
Now, this really spits in the face of the way that most of us approach learning and memory.
现在，这确实违背了我们大多数人学习和记忆的方式。
Most of us, if we use stimulants like caffeine or alpha GPC, we're taking those before or during an attempt to learn, not afterwards.
我们大多数人，如果我们使用咖啡因或 alpha GPC 等兴奋剂，我们是在尝试学习之前或期间服用，而不是之后服用。
If you're using those compounds in order to enhance learning and memory, well, then I encourage you to try and take them either late in the learning episode or immediately after the learning episode.
如果您使用这些化合物是为了增强学习和记忆，那么我鼓励您尝试在学习后期或学习结束后立即服用它们。
Now, given everything I've told you up until now, why would I say late in the learning episode or immediately after?
现在，考虑到到目前为止我告诉你的一切，为什么我会说在学习阶段的后期或之后立即呢？
Well, when you ingest something by drinking it or you take it in capsule form, there's a period of time before that gets absorbed into the body.
嗯，当您通过饮用某种东西或以胶囊形式服用某些东西时，需要一段时间才能被身体吸收。
And different substances, such as caffeine, alpha GPC, et cetera, are absorbed from the gut and into the bloodstream and reach the brain and trigger these effects in the brain and body at different rates.
不同的物质，如咖啡因、α-GPC 等，从肠道吸收进入血液，到达大脑，并以不同的速率在大脑和身体中引发这些影响。
So it's not instantaneous.
所以它不是瞬时的。
Some have effects within minutes, others within tens of minutes and so on.
有的几分钟内见效，有的几十分钟内见效，等等。
It's really going to depend on the pharmacology of those things, and it's also going to depend on whether or not you have food in your gut, what else you happen to have circulating in your bloodstream, et cetera.
这实际上取决于这些东西的药理学，也取决于你的肠道里是否有食物，你的血液中还有什么东西在循环，等等。
But at a very basic level, we can confidently say that there are not one, not dozens, but as I mentioned before, hundreds of studies in animals and in humans that point to the fact that triggering the increase of adrenaline late in learning or immediately after learning is going to be most beneficial if your goal is to retain that information for some period of time and to reduce the number of repetitions required in order to learn that information.
但在非常基本的层面上，我们可以自信地说，没有一个，不是几十个，而是正如我之前提到的，数百个动物和人类研究表明，如果你的目标是在一段时间内保留该信息并减少学习该信息所需的重复次数，那么在学习后期或学习后立即触发肾上腺素的增加将是最有益的。
Now, I want to acknowledge that on previous episodes of this podcast, I've talked a lot about things like non-sleep deep rest and naps and sleep as vital to the learning process.
现在，我想承认，在这个播客的前几集中，我已经谈论了很多关于非睡眠深度休息、小睡和睡眠等对学习过程至关重要的事情。
And I want to emphasize that none of that information has changed.
我想强调的是，这些信息都没有改变。
Right?
正确的？
I don't look at any of that information differently as the consequence of what I'm talking about today.
我不会因为我今天所谈论的内容而对任何信息有不同的看法。
It is still true that the strengthening of connections in the brain, the literal neuroplasticity, the changing of the circuits occurs during deep sleep and non-sleep deep rest.
大脑中连接的加强、真正的神经可塑性、回路的变化确实发生在深度睡眠和非睡眠深度休息期间。
And it is also true, and I've mentioned these results earlier, that two papers were published in Cell Reports, Cell Press journal, excellent journal, over the last few years, showing that brief naps of about 20 to up to 90 minutes in some period of time after an attempt to learn can enhance the rate of learning and memory.
确实如此，我之前已经提到过这些结果，过去几年在《Cell Reports》（Cell Press 期刊，优秀期刊）上发表了两篇论文，表明在尝试学习后的一段时间内短暂小睡约 20 至 90 分钟可以提高学习和记忆的速度。
That still can be performed, but it can be performed some hours later, even an hour later.
那仍然可以执行，但可以在几个小时后执行，甚至一个小时后执行。
It can be performed two hours later, four hours later.
可以在两小时后、四小时后进行。
Remember, it's in these naps and in deep sleep that the actual reconfiguration of the neural circuits occurs, the strengthening of those neural circuits occurs.
请记住，正是在这些小睡和深度睡眠中，神经回路发生了实际的重新配置，这些神经回路的强化发生了。
It is not the case that you need to finish a bout of learning and drop immediately into a nap or sleep.
您并不需要完成一轮学习并立即小睡或睡觉。
Some people might do that, but if you're really trying to optimize and enhance and improve your memory, the data from McGaugh and Cahill and many other laboratories that stemmed out from their initial work really point to the fact that the ideal protocol would be focus on the thing you're trying to learn very intensely, still try and get excellent sleep.
有些人可能会这样做，但如果你真的想优化、增强和改善你的记忆力，麦高和卡希尔以及许多其他实验室从他们最初的工作中得出的数据确实表明了这样一个事实：理想的方案应该是专注于你正在努力学习的事情，但仍然要努力获得良好的睡眠。
Again, fundamentally important for mental health, physical health, and performance, and we can now extend from performance to saying including learning and memory.
同样，这对于心理健康、身体健康和表现至关重要，我们现在可以从表现扩展到包括学习和记忆在内的语言。
Nap if it doesn't interrupt your nighttime sleep.
如果不打扰您夜间睡眠，就小睡一下。
Naps of anywhere from 10 to 90 minutes or non-sleep deep rest protocols will enhance learning and memory.
10 到 90 分钟的小睡或非睡眠深度休息方案将增强学习和记忆力。
But we can now add to that that spiking adrenaline, provided it can be done in a safe way, is going to reduce the number of repetitions required to learn, and that should be done at the very tail end or immediately after a learning bout, which is compatible with all the other protocols that I mentioned.
但我们现在可以补充一点，只要能够以安全的方式完成，肾上腺素的激增将减少学习所需的重复次数，并且应该在最后阶段或在学习回合后立即完成，这与我提到的所有其他协议兼容。
And the reason I'm revisiting the stuff about sleep and non-sleep deep rest is I think that some people got the impression that they need to do that immediately after learning, and today I'm saying to the contrary.
我重新审视有关睡眠和非睡眠深度休息的内容的原因是，我认为有些人的印象是他们需要在学习后立即这样做，而今天我的说法恰恰相反。
Immediately after learning, you need to go into a heightened state of emotionality and alertness.
学习后，您需要立即进入高度情绪化和警觉状态。
As many of you know, I've been taking AG1 for nearly 15 years now.
你们很多人都知道，我服用 AG1 已有近 15 年了。
I discovered it way back in 2012, long before I ever had a podcast, and I've been taking it every day since.
我早在 2012 年就发现了它，那时我还没有播客，从那时起我就每天都在听它。
The reason I started taking it, and the reason I still take it, is because AG1 is, to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.
我开始服用它的原因，以及我仍然服用它的原因，是因为据我所知，AG1是市场上质量最高、最全面的基础营养补充剂。
It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop that's easy to drink, and it tastes great.
它将维生素、矿物质、益生元、益生菌和适应原结合到一勺中，易于饮用，味道极佳。
It's designed to support things like gut health, immune health, and overall energy, and it does so by helping to fill any gaps you might have in your daily nutrition.
它旨在支持肠道健康、免疫健康和整体能量等，并通过帮助填补您日常营养中可能存在的任何缺口来实现这一目标。
Now, of course, everyone should strive to eat nutritious whole foods.
当然，现在每个人都应该努力吃有营养的天然食品。
I certainly do that every day.
我当然每天都这样做。
But I'm often asked, if you could take just one supplement, what would that supplement be?
但我经常被问到，如果您只能服用一种补充剂，那么该补充剂会是什么？
And my answer is always AG1, because it has just been oh so critical to supporting all aspects of my physical health, mental health, and performance.
我的答案始终是 AG1，因为它对于支持我的身体健康、心理健康和表现的各个方面都非常重要。
I know this from my own experience with AG1, and I continually hear this from other people who use AG1 daily.
我从自己使用 AG1 的经验中了解到这一点，并且我不断从其他每天使用 AG1 的人那里听到这一点。
If you would like to try AG1, you can go to drinkag1.com/huberman to get a special offer.
如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 以获得特别优惠。
For a limited time, AG1 is giving away six free travel packs of AG1 and a bottle of vitamin D3K2 with your subscription.
限时订阅后，AG1 将赠送 6 个免费 AG1 旅行包和一瓶维生素 D3K2。
Again, that's drinkag1, with the numeral one, .com/huberman to get six free travel packs and a bottle of vitamin D3K2 with your subscription.
再次强调，这是 Drinkag1，输入数字 1，.com/huberman，订阅即可获得六个免费旅行包和一瓶维生素 D3K2。
Now, it's vitally important to point out that You do not need pharmacology.
现在，指出您不需要药理学是非常重要的。
You don't need caffeine, you don't need alpha-GPC, you don't need any pharmacologic substance to spike adrenaline unless that's something that you already are doing, or that you can do safely, or that you know that you can do safely.
你不需要咖啡因，你不需要α-GPC，你不需要任何药理物质来刺激肾上腺素，除非你已经在这样做，或者你可以安全地做，或者你知道你可以安全地做。
So if you're somebody who's not used to drinking caffeine and you suddenly drink four espressos after trying to learn something, you are going to have a severe increase in alertness and probably even anxiety.
因此，如果你不习惯喝咖啡因，并且在尝试学习某件事后突然喝了四杯浓缩咖啡，那么你的警觉性会急剧增加，甚至可能会感到焦虑。
If you're panic attack prone, please don't start taking stimulants in order to learn things better.
如果您容易惊恐发作，请不要为了更好地学习而开始服用兴奋剂。
You could take a cold shower.
你可以洗个冷水澡。
You could do an ice bath or get into a cold circulating bath in order to evoke epinephrine and dopamine release.
您可以进行冰浴或进入冷循环浴，以激发肾上腺素和多巴胺的释放。
You could go out for a hard run.
你可以出去跑一跑。
You could do any number of things that would increase adrenaline in your body.
你可以做很多事情来增加你体内的肾上腺素。
Which things you choose is up to you.
您选择哪些东西取决于您。
But the overall takeaway is that anything that increases adrenaline will increase learning and memory and will reduce the number of repetitions required to learn something.
但总的结论是，任何增加肾上腺素的东西都会增加学习和记忆力，并减少学习某些东西所需的重复次数。
And as a cautionary note, don't think that you can push this entire system to the extreme over and over again, or chronically, as we say, and get away with it.
需要注意的是，不要认为你可以一次又一次地将整个系统推向极端，或者像我们所说的那样长期地推向极端，然后侥幸逃脱惩罚。
In other words, you're not going to be able to take an alpha-GPC and a double espresso, do your focused bout of work, cognitive or physical work, and then spike adrenaline again afterwards and remember that stuff even better, right?
换句话说，你不可能一边喝一杯 alpha-GPC 和一杯双份浓缩咖啡，一边集中精力进行工作、认知或体力工作，然后肾上腺素再次飙升，并且记得更清楚，对吧？
I'm not encouraging you.
我不是在鼓励你。
In fact, I'm discouraging you from chronically increasing adrenaline both during and after a given bout of work, if the goal is to learn.
事实上，如果你的目标是学习，我不鼓励你在一次特定的工作期间和之后长期增加肾上腺素。
Why do I say that?
我为什么这么说呢？
Well, work from McGaugh and Cahill, and others, has shown that it's not the absolute amount of adrenaline that you release in your brain and body that matters for enhancing memory.
麦高和卡希尔以及其他人的研究表明，对于增强记忆力来说，大脑和身体中释放的肾上腺素的绝对量并不重要。
It's the amount of adrenaline that you release relative to the amount of adrenaline that was in your system just prior, and particularly in the hour or two prior.
它是您释放的肾上腺素量相对于您系统中之前（尤其是前一两个小时）的肾上腺素量。
So again, it's the delta, as we say.
正如我们所说，这又是三角洲。
It's the difference.
这就是区别。
So if you're going to chronically increase adrenaline, you're not going to learn as well.
因此，如果你要长期增加肾上腺素，你的学习效果就不会好。
The real key is to have adrenaline modestly low, perhaps even just as much as you need in order to be able to focus on something, pay attention to it, and then spike it afterwards.
真正的关键是让肾上腺素保持适度的低水平，甚至可能达到你需要的水平，以便能够专注于某件事，注意它，然后再飙升。
This is immensely important because while much of what we're talking about is actually a form of inducing a neurochemical acute stress, meaning a brief and rapid onset of stress, well, chronic stress, the chronic elevation of epinephrine and cortisol, is actually detrimental to learning.
这非常重要，因为虽然我们谈论的大部分内容实际上是诱发神经化学急性应激的一种形式，这意味着短暂而快速的压力发作，但慢性压力，即肾上腺素和皮质醇的慢性升高，实际上对学习有害。
And there's an entire category of literature, mainly from the work of the great and sadly the late Bruce McEwen from The Rockefeller University and some of his scientific offspring, like the great Robert Sapolsky, showing that chronic stress, chronic elevation of epinephrine, actually inhibits learning and memory and also can inhibit immune system function, whereas acute, sharp increases in adrenaline and cortisol actually can enhance learning and indeed can enhance the immune system.
还有一整套文献，主要来自洛克菲勒大学伟大而已故的布鲁斯·麦克尤恩（Bruce McEwen）和他的一些科学后代，如伟大的罗伯特·萨波尔斯基（Robert Sapolsky）的著作，这些文献表明，慢性压力、肾上腺素的慢性升高实际上会抑制学习和记忆，也可以抑制免疫系统功能，而肾上腺素和皮质醇的急剧、急剧增加实际上可以增强学习能力，并且确实可以增强免疫系统。
So if you really want to leverage this information, you might consider getting your brain and body into a very calm and yet alert state, so a high attentional state, that will allow you to focus on what it is that you're trying to learn.
因此，如果你真的想利用这些信息，你可以考虑让你的大脑和身体进入一种非常平静但警觉的状态，一种高度注意力的状态，这将使你能够专注于你想要学习的东西。
We know focus is vital for encoding information and for triggering neuroplasticity.
我们知道注意力对于编码信息和触发神经可塑性至关重要。
But remaining calm throughout that time and then afterwards spiking adrenaline and allowing adrenaline to have these incredible effects on reducing the number of repetitions required to learn.
但在这段时间里保持冷静，然后激发肾上腺素，让肾上腺素对减少学习所需的重复次数产生令人难以置信的效果。
So if you're like me, you're learning about this information, this beautiful work of McGaugh and Cahill and others, and thinking, wow, I should perhaps consider spiking my adrenaline in one form or another at the tail end or immediately following an attempt to learn something.
所以，如果你像我一样，在学习这些信息、麦高和卡希尔等人的这部美丽的作品时，你会想，哇，我也许应该考虑在最后或在尝试学习一些东西后立即以一种或另一种形式激发我的肾上腺素。
And yet we are not the first to have this conversation, nor were McGaugh and Cahill or any other researchers that I've discussed today the first to start using this technique.
然而，我们并不是第一个进行这种对话的人，麦高和卡希尔或我今天讨论的任何其他研究人员也不是第一个开始使用这种技术的人。
In fact, there is a beautiful review that was published in the journal Neuron, Cell Press journal, excellent journal, called Mechanisms of Memory Under Stress, and I just want to read to you the first opening paragraph of this review.
事实上，《Neuron》杂志、《Cell Press》杂志、优秀杂志上发表了一篇精彩的评论，名为《压力下的记忆机制》，我只想给你们读一下这篇评论的第一段开头。
So here I'm reading, and I quote, "In medieval times, communities threw young children in the river when they wanted them to remember important events.
所以我在这里读到，并引用，“在中世纪，当社区希望年幼的孩子记住重要事件时，他们会将他们扔进河里。
They believed that throwing a child in the water after witnessing historic proceedings would leave a lifelong memory for the events in the child." And believe it or not, this is true.
他们相信，在目睹了历史性事件后将一个孩子扔进水里，会给孩子留下终生难忘的记忆。”不管你信不信，这是真的。
This is a practice that somehow people arrived at.
这是人们以某种方式达成的一种做法。
I don't know if they were aware of what adrenaline was, probably not, but somehow in medieval times, it was understood that spiking adrenaline or creating a robust emotional experience after an experience that one hoped a child would learn would encourage the child's nervous system, and they didn't even know what a nervous system was, but would encourage the brain and body of that child to remember those particular events.
我不知道他们是否知道肾上腺素是什么，可能没有，但不知何故，在中世纪，人们认为，在人们希望孩子学习的经历之后，增加肾上腺素或创造强烈的情感体验会刺激孩子的神经系统，他们甚至不知道神经系统是什么，但会鼓励孩子的大脑和身体记住那些特定的事件。
Very counterintuitive, if you ask me.
如果你问我的话，这非常违反直觉。
I would have thought that the kid would remember only being thrown into the river.
我本以为这孩子只会记得被扔进河里的事。
My guess is that they remembered that, but the idea here anyway is that they also remembered the things that preceded being thrown into the river.
我的猜测是他们记得这一点，但无论如何，这里的想法是他们还记得被扔进河里之前的事情。
So both interesting and amusing and somewhat, I should say, thought-stimulating, really, that this is a practice that has been going on for many hundreds of years, and we are not the first to start thinking about using cold water as an adrenaline stimulus, nor are we the first to start thinking about using cold water-induced adrenaline as a way to enhance learning and memory.
因此，我应该说，这既有趣又有趣，而且有点刺激思想，真的，这是一种已经持续了数百年的做法，我们并不是第一个开始考虑使用冷水作为肾上腺素刺激剂的人，我们也不是第一个开始考虑使用冷水诱导的肾上腺素作为增强学习和记忆的方法的人。
This has been happening since medieval times.
这种情况自中世纪以来一直在发生。
So now I'd like to talk about other tools that you can leverage that have been shown in quality peer-reviewed studies to enhance learning and memory.
所以现在我想谈谈您可以利用的其他工具，这些工具已在高质量的同行评审研究中显示出来，以增强学习和记忆。
And perhaps one of the most potent of those tools is exercise.
也许这些工具中最有效的工具之一就是锻炼。
There are numerous studies on this in both animal models and fortunately now also in humans, thanks to the beautiful work of people like Wendy Suzuki from New York University.
在动物模型中对此进行了大量的研究，幸运的是，现在在人类中也进行了许多研究，这要归功于纽约大学的温迪·铃木（Wendy Suzuki）等人的出色工作。
If you recall earlier, I mentioned that learning and memory Almost always involves the strengthening of particular synapses and neural circuits in the brain.
如果您还记得之前，我提到过学习和记忆几乎总是涉及大脑中特定突触和神经回路的强化。
There is one exception, however, and we now have both animal data and some human data to support the fact that cardiovascular exercise seems to increase what we call dentate gyrus neurogenesis.
然而，有一个例外，我们现在有动物数据和一些人类数据来支持这样一个事实：心血管运动似乎会增加我们所说的齿状回神经发生。
Neurogenesis is the creation of new neurons.
神经发生是新神经元的产生。
The dentate gyrus is a sub-region of the hippocampus that's involved in learning and memory of particular kinds.
齿状回是海马体的一个子区域，涉及特定类型的学习和记忆。
It's very clear that getting a minimum of 180 to 200 minutes of so-called Zone 2 cardiovascular exercise, so this is cardiovascular exercise that can be performed at a pretty steady state.
很明显，至少要进行180到200分钟的所谓2区心血管运动，所以这是可以在相当稳定的状态下进行的心血管运动。
We believe that it is indirectly, I should say, indirectly through enhancements in cardiovascular fitness, that there are improvements in hippocampal dentate gyrus neurogenesis.
我们相信，我应该说，间接地通过增强心血管健康，海马齿状回神经发生得到改善。
What does that mean?
这意味着什么？
The improvements in cardiovascular function are indirectly impacting the ability of the dentate gyrus to create these new neurons.
心血管功能的改善间接影响齿状回产生这些新神经元的能力。
To my knowledge, there's no direct relationship between exercise and stimulating the production of new neurons in the brain.
据我所知，运动和刺激大脑中新神经元的产生之间没有直接关系。
It seems that it's the improvements in blood flow that also relate to improvements in things like glymphatic flow, the circulation of lymph fluid within the brain, that are enhancing neurogenesis, and that neurogenesis, it appears, is important.
似乎血流的改善也与类淋巴液流动、大脑内淋巴液循环等方面的改善有关，这些改善正在增强神经发生，而神经发生似乎很重要。
Now, in fairness to the landscape of neuroscience and my colleagues at Stanford and elsewhere, there is a lot of debate as to whether or not there is much, if any, neurogenesis in the adult human brain.
现在，公平地对待神经科学领域以及我在斯坦福大学和其他地方的同事们，对于成年人脑中是否存在大量（如果有的话）神经发生存在很多争论。
But regardless, I think the data are quite clear that 180 to 200 minutes minimum of cardiovascular exercise is going to be important for other health metrics.
但无论如何，我认为数据非常清楚地表明，至少 180 至 200 分钟的心血管锻炼对于其他健康指标非常重要。
Now, it is clear that exercise can impact learning and memory through other non-neurogenesis, non-new neuron type mechanisms, and one of the more exciting one that has been studied over the years is this notion of hormones from bone traveling in the bloodstream to the brain and enhancing the function of the hippocampus.
现在，很明显，运动可以通过其他非神经发生、非新神经元类型的机制影响学习和记忆，多年来研究的最令人兴奋的机制之一是激素从骨骼随血液流动到大脑并增强海马体功能的概念。
Yes, indeed, your bones make hormones.
是的，确实，你的骨头会产生激素。
We call these endocrine effects, so they're effectively acting as hormones.
我们称这些为内分泌效应，因此它们实际上起到了激素的作用。
And one such chemical is something called osteocalcin.
其中一种化学物质就是骨钙素。
Now, these findings arrive to us through various labs, but one of the more important labs, for sake of this discussion today, is the laboratory of Eric Kandel at Columbia Medical School.
现在，这些发现是通过各个实验室传给我们的，但为了今天的讨论，最重要的实验室之一是哥伦比亚医学院的埃里克·坎德尔 (Eric Kandel) 实验室。
His laboratory has studied the effects of exercise on hippocampal function and memory, and other laboratories have done that as well.
他的实验室研究了运动对海马功能和记忆的影响，其他实验室也这样做了。
And what they found is that cardiovascular exercise, and perhaps other forms of exercise too, but mainly cardiovascular exercise, creates the release of osteocalcin from the bones that travels to the brain and to subregions of the hippocampus and encourages the electrical activity and the formation and maintenance of connections within the hippocampus and keeps the hippocampus functioning well in order to lay down new memories.
他们发现，心血管运动，也许还有其他形式的运动，但主要是心血管运动，可以使骨钙素从骨骼中释放出来，输送到大脑和海马体的部分区域，促进电活动以及海马体内连接的形成和维持，并保持海马体功能良好，以形成新的记忆。
So much of our brain real estate is devoted to movement that it's been hypothesized for more than a half century, but especially in recent years, as we've learned more about the function of the brain at a really detailed circuit level, that the relationship between the brain and body and the maintenance, and perhaps even the improvement of neural circuitry in the brain, depends on our body movements and the signal from the body that our brain is still moving.
我们大脑的大部分空间都致力于运动，以至于半个多世纪以来人们一直在假设这一点，但尤其是近年来，随着我们在真正详细的回路水平上了解了更多关于大脑功能的知识，大脑和身体之间的关系以及大脑中神经回路的维护，甚至可能的改善，都取决于我们的身体运动和来自身体的、表明我们的大脑仍在运动的信号。
The fact that osteocalcin is released from bone, and in particular, can be released in response to load-bearing exercise, so this would be running.
事实上，骨钙素是从骨骼中释放出来的，特别是，可以在负重运动时释放，所以这就是跑步。
Again, weightlifting hasn't been tested directly, but one would imagine anything that involves jumping and landing or weight lifting or body weight movements and things of that sort, that's a signal to release osteocalcin, and we know that signal occurs, that is directly reflective of the fact that the body was moving and moving in particular ways.
同样，举重尚未经过直接测试，但人们可以想象任何涉及跳跃和着陆或举重或体重运动之类的事情，这是释放骨钙素的信号，我们知道信号的发生，这直接反映了身体正在以特定方式移动的事实。
In fact, you could imagine that big bones, like your femur, are going to release more osteocalcin or be in a position to release more osteocalcin than fine movements, like the movements of the digits.
事实上，您可以想象大骨头（例如股骨）将释放更多的骨钙素，或者能够比精细运动（例如手指的运动）释放更多的骨钙素。
And this idea that the body is constantly signaling to the brain about the status of the body and the varying needs of the brain to update its brain circuitry is a really attractive idea that fits entirely with the biology of exercise, osteocalcin, and hippocampal function.
身体不断向大脑发出有关身体状态和大脑更新其大脑电路的不同需求的信号，这一想法非常有吸引力，完全符合运动、骨钙素和海马功能的生物学原理。
Now, I certainly don't want to give the message that just moving, just exercise is sufficient to keep the neural architecture of your brain healthy, young, and able to learn.
现在，我当然不想传达这样的信息：仅仅运动、仅仅锻炼就足以保持大脑的神经结构健康、年轻并且能够学习。
While that might be true, it's also important to actually engage in attempts to learn new material, either physical material, so new types of movements and skills, and/or new types of cognitive information, languages, mathematics, history, current events, all sorts of things that involve your brain.
虽然这可能是真的，但真正尝试学习新材料也很重要，无论是物理材料，新类型的动作和技能，和/或新类型的认知信息、语言、数学、历史、时事，以及涉及大脑的各种事物。
Nonetheless, it's clear that physical movement and cognitive ability and the potential to enhance cognitive ability and the ability to learn new physical skills are intimately connected, and osteocalcin appears to be at least one way in which that brain-body relationship is established and maintained.
尽管如此，很明显，身体运动和认知能力以及增强认知能力和学习新身体技能的能力的潜力密切相关，而骨钙素似乎至少是建立和维持大脑与身体关系的一种方式。
I'd like to take a quick break and acknowledge one of our sponsors, LMNT.
我想稍微休息一下并感谢我们的赞助商之一 LMNT。
LMNT is an electrolyte drink that has everything you need and nothing you don't.
LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。
That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.
这意味着电解质、钠、镁和钾的含量正确，但不含糖。
Proper hydration is critical for optimal brain and body function.
适当的水合作用对于大脑和身体的最佳功能至关重要。
Even a slight degree of dehydration can diminish cognitive and physical performance.
即使是轻微程度的脱水也会降低认知和身体表现。
It's also important that you get adequate electrolytes.
获得充足的电解质也很重要。
The electrolytes, sodium, magnesium, and potassium, are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.
电解质（钠、镁和钾）对于体内所有细胞（尤其是神经元或神经细胞）的功能至关重要。
Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.
饮用溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。
To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I first wake up in the morning, and I drink that basically first thing in the morning.
为了确保我获得适量的水合作用和电解质，当我早上第一次醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。
I'll also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.
我还会在进行任何体育锻炼时饮用溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水和电解质时。
LMNT has a bunch of great-tasting flavors.
LMNT 有很多美味的口味。
I love the raspberry.
我喜欢覆盆子。
I love the citrus flavor.
我喜欢柑橘味。
Right now, LMNT has a limited edition lemonade flavor that is absolutely delicious.
现在LMNT推出了限量版柠檬水口味，绝对美味。
I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.
我不想说我比其他所有口味都更喜欢其中一种，但这种柠檬水口味与我最喜欢的另一种口味（覆盆子或西瓜）不相上下。
Again, I can't pick just one flavor.
再说一次，我不能只选择一种口味。
I love them all.
我爱他们所有人。
If you'd like to try LMNT, you can go to drinklmnt.com/huberman, spelled drink L-M-N-T.com/huberman to claim a free LMNT sample pack with a purchase of any LMNT drink mix.
如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman（拼写为 Drink L-M-N-T.com/huberman），购买任何 LMNT 混合饮料即可领取免费 LMNT 样品包。
Again, that's drinklmnt.com/huberman to claim a free sample pack.
再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。
Next, I'm going to tell you about a study which points out the immense value of Visual images for laying down memories, and you can leverage this information, and this involves both the taking of photographs, something that's actually quite easily done these days with your phone, as well as your ability to take mental photographs by literally snapping your eyelids shut.
接下来，我将向您介绍一项研究，该研究指出视觉图像对于记忆的巨大价值，您可以利用这些信息，这既涉及拍照（现在用手机实际上很容易完成），也涉及通过闭上眼皮拍摄精神照片的能力。
So I just briefly want to describe this paper because it provides a tool that you can leverage in your attempt to learn and remember things better.
所以我只是想简单地描述一下这篇论文，因为它提供了一个工具，你可以利用它来更好地学习和记住东西。
The title of this paper is Photographic Memory: The Effects of our Volitional Phototaking on Memory for Visual and Auditory Aspects of an Experience.
本文的标题是“摄影记忆：我们的意志拍照对视觉和听觉体验记忆的影响”。
It refers to photographic memory, not in the context of photographic memory that we normally hear about where people are truly photographic, look at a page, and somehow absorb all that information and commit it to memory, but rather the use of camera photographs or the use of mental camera photographs.
它指的是照相记忆，不是我们通常听到的照相记忆，人们真正照相，看一页，并以某种方式吸收所有信息并将其记入记忆，而是指使用相机照片或使用心理相机照片。
Literally looking at something and deciding, blink, and snapping, so to speak, a snapshot of whatever it is that you were looking at and remembering the content.
从字面上看，就是看着某样东西，然后做出决定，眨眼，然后拍下来，可以这么说，这是你正在查看并记住的内容的快照。
Two years ago, I was in an Uber and I looked out the window and it was a street scene.
两年前，我乘坐优步，向窗外望去，看到的是街景。
I was actually in New York at the time, and I decided, for reasons that are still unclear to me, to take a mental snapshot of this city street image, even though nothing interesting in particular was happening.
当时我实际上在纽约，出于我仍不清楚的原因，我决定在脑海中拍摄这张城市街道图像的快照，尽管没有发生任何特别有趣的事情。
And I do recall that there was a guy wearing a yellow shirt walking, there was some construction, et cetera.
我确实记得有一个穿着黄色衬衫的人在走路，还有一些建筑等等。
I can still see that image in my mind's eye because I took this mental snapshot.
我仍然可以在脑海中看到那个图像，因为我拍下了这张精神快照。
This paper addresses whether or not this mental snapshotting thing is real and raises the hypothesis that if people are allowed to choose what they take photos of, that taking photos, again, this is with a camera, not mental snapshotting, that taking those photos would actually enhance their memory for those objects, those places, those people, and in fact, details of those objects, places, and people.
本文讨论了这种心理快照是否真实的问题，并提出了这样的假设：如果人们被允许选择拍摄什么，那么再次拍照，这是用相机，而不是心理快照，拍摄这些照片实际上会增强他们对那些物体、那些地方、那些人的记忆，事实上，这些照片会增强他们对那些物体、地点和人的细节的记忆。
And indeed, that's what they found.
事实上，这就是他们的发现。
What does this mean?
这意味着什么？
It means if you really want to remember something or somebody, take a photo of that thing or person, pay attention while you take the photo, but it doesn't really matter if you look at the photo again.
这意味着如果你真的想记住某事或某人，就给那件事或人拍张照片，拍照时注意，但如果你再看一次照片并不重要。
That framing up of the photograph stamps down a visual image in your mind that is more robust at serving a memory than had you just looked at that thing with your own eyes.
照片的构图会在你的脑海中留下一个视觉图像，它比你亲眼所见的东西更能提供记忆。
Very interesting and raises all sorts of questions for me about whether or not it's because you're framing up a small aperture, a small portion of the visual scene.
非常有趣，并向我提出了各种各样的问题，是否是因为你正在构图一个小光圈，即视觉场景的一小部分。
That's one logical interpretation, although they didn't test that.
这是一种合乎逻辑的解释，尽管他们没有对此进行测试。
The reason I find this so interesting is that a lot of what we try and learn is visual, and for a lot of people, the ability to learn visual information feels challenging.
我觉得这很有趣的原因是，我们尝试和学习的很多东西都是视觉的，对于很多人来说，学习视觉信息的能力感觉具有挑战性。
And we'll look at something and we'll try and create some detailed understanding of it.
我们会研究一些东西，并尝试对其进行一些详细的理解。
We'll try and understand the relationships between things in that scene.
我们将尝试理解该场景中事物之间的关系。
It does appear, based on the study, that the mere decision to take a mental snapshot like, okay, I'm going to blink my eyelids and I'm going to take a snapshot of whatever it is I see, can actually stamp down a visual memory, much in the same way that a camera can stamp down a visual memory, of course, through vastly distinct mechanisms.
根据这项研究，似乎仅仅决定拍一张精神快照，比如，好吧，我要眨一下眼皮，我要给我看到的任何东西拍一张快照，实际上可以印制视觉记忆，就像相机可以印制视觉记忆一样，当然，通过截然不同的机制。
No discussion of memory would be complete without a discussion of the ever-intriguing phenomenon known as déjà vu.
如果不讨论“似曾相识”这一令人着迷的现象，对记忆的讨论就不完整。
The way this works has been defined largely by the wonderful work of Susumu Tonegawa at Massachusetts Institute of Technology, MIT.
这种工作方式很大程度上是由麻省理工学院 (MIT) 利根川进 (Susumu Tonekawa) 的精彩工作所定义的。
I should also mention the beautiful work of Mark Mayford at the Scripps Institute and UC San Diego.
我还应该提到斯克里普斯研究所和加州大学圣地亚哥分校的马克·梅福德的出色工作。
Here's what they discovered.
这是他们的发现。
They evaluated the patterns of neural firing in the hippocampus as subjects learn new things.
他们评估了受试者学习新事物时海马体的神经放电模式。
Neuron A fires, then neuron B fires, then neuron C fires in a particular sequence.
神经元 A 放电，然后神经元 B 放电，然后神经元 C 按特定顺序放电。
Again, the firing of neurons in a particular sequence, like the playing of keys on a piano in a particular sequence, leads to a particular song on the piano and leads to a particular memory of an experience within the brain.
同样，神经元按特定顺序发射，就像按特定顺序在钢琴上弹奏琴键一样，会导致钢琴上播放一首特定的歌曲，并导致大脑内对某种经历的特定记忆。
They then used some molecular tools and tricks to label and capture those neurons such that they could go back later and activate those neurons in either the same sequence or in a different sequence to the one that occurred during the formation of the memory.
然后，他们使用一些分子工具和技巧来标记和捕获这些神经元，以便稍后返回并以与记忆形成过程中发生的序列相同或不同的序列激活这些神经元。
And to make a long story short, and to summarize multiple papers published in incredibly high-tier journals, journals like Nature and Science, which are extremely stringent, found that whether or not those particular neurons were played in the precise sequence that happened when they encoded the memory, or whether or not those neurons were played in a different sequence, or even if those neurons were played, activated that is, all at once with no temporal sequence, all firing in concert all at once, evoked the same behavior and in some sense, the same memory.
长话短说，总结发表在令人难以置信的高级期刊上的多篇论文，像《自然》和《科学》这样极其严格的期刊发现，无论这些特定的神经元是否按照它们编码记忆时发生的精确顺序播放，或者这些神经元是否以不同的顺序播放，或者即使这些神经元被播放、激活，也就是说，没有时间序列，同时全部同时激发，都会引起相同的行为，在某种意义上，相同的记忆。
So at a neural circuit level, this is déjà vu.
所以在神经回路层面上，这是似曾相识的感觉。
Whether or not this same sort of phenomenon occurs when you're walking down the street and suddenly you feel as if, wow, I feel like I've been here before.
当你走在街上，突然间你感觉，哇，我感觉我以前来过这里时，是否会发生同样的现象。
You meet someone and you feel like, gosh, I feel like I know you.
你遇到一个人，你会感觉，天哪，我觉得我认识你。
I feel like there's some familiarity here that I can't quite put my finger on.
我觉得这里有一种熟悉感，但又说不上来。
We don't know for sure that that's what's happening, but this is the most mechanistic and logical explanation for what has for many decades, if not hundreds of years, has been described as déjà vu.
我们不确定这就是正在发生的事情，但这是对几十年来甚至数百年以来被描述为“似曾相识”的最机械和最合乎逻辑的解释。
I'd like to cover one additional tool that you can use to improve learning and memory.
我想介绍一种可以用来改善学习和记忆的额外工具。
This is based on a paper from none other than Wendy Suzuki at New York University.
这是基于纽约大学温迪·铃木 (Wendy Suzuki) 的一篇论文。
The title of this paper will tell you a lot about where we're going.
本文的标题将告诉您很多关于我们的方向的信息。
The title is Brief Daily Meditation Enhances Attention, Memory, Mood, and Emotional Regulation in Non-Experienced Meditators.
标题是《每日简短冥想增强无经验冥想者的注意力、记忆力、情绪和情绪调节》。
This is a study that involves subjects aged 18 to 45, none of whom were experienced meditators prior to this study.
这项研究涉及 18 至 45 岁的受试者，在这项研究之前，他们都不是经验丰富的冥想者。
There were two general groups in this study.
这项研究有两个一般组。
One group did a 13-minute long meditation, and this meditation was a fairly conventional meditation.
一组进行了 13 分钟的冥想，这种冥想是一种相当传统的冥想。
They would sit or lie down.
他们会坐着或躺着。
They would do somewhat of a body scan, evaluating, for instance, how tense or relaxed they felt throughout their body, and they would focus on their breathing, trying to bring their attention back to their breathing and to the state of their body as the meditation progressed.
他们会做一些身体扫描，例如评估他们整个身体的紧张或放松程度，他们会专注于呼吸，试图随着冥想的进行将注意力带回呼吸和身体状态。
The other group, which we can call the control group, listened to, of all things, a podcast for an equivalent amount of time, but they were not instructed to do any kind of body scan or pay attention to their breathing.
另一组，我们可以称之为对照组，在同等时间内收听播客，但他们没有被指示进行任何形式的身体扫描或注意自己的呼吸。
Every subject in the study either meditated daily or listened to an equivalent duration podcast daily for a period of eight weeks.
研究中的每个受试者要么每天冥想，要么每天收听同等时长的播客，为期八周。
So the takeaways from the study are severalfold.
因此，这项研究的结论是多方面的。
First of all, that daily meditation of 13 minutes can enhance your ability to pay attention and to learn.
首先，每天 13 分钟的冥想可以增强你的注意力和学习能力。
It can truly enhance memory.
它可以真正增强记忆力。
However, you need to do that for at least eight weeks in order to start to see the effects to occur, and we have to presume that you have to continue those meditation training sessions.
然而，你需要这样做至少八周才能开始看到效果，而且我们必须假设你必须继续这些冥想训练课程。
In fact, they found that if people only did four weeks of meditation, these effects didn't show up.
事实上，他们发现，如果人们只进行四个星期的冥想，这些效果就不会显现出来。
Now, eight weeks might seem like a long time, but I think that 13 minutes a day is not actually that big of a time commitment, and the results of this study certainly incentivize me to start adopting a, I'm going for 15 minutes a day now.
现在，八周可能看起来很长，但我认为每天 13 分钟实际上并不是那么大的时间投入，这项研究的结果肯定会激励我开始采用“我现在每天 15 分钟”。
I've been an on and off meditator for a number of years.
多年来我一直断断续续地冥想。
I've been pretty good about it lately, but I confess I've been doing far shorter meditations of anywhere from three to five or maybe 10 minutes.
我最近对此表现得很好，但我承认我的冥想时间要短得多，从三到五分钟甚至十分钟不等。
I'm going to ramp that up to 15 minutes a day, and I'm doing that specifically to try and access these improvements in cognitive ability and our abilities to learn.
我将把这个时间增加到每天 15 分钟，我这样做专门是为了尝试并获得认知能力和学习能力的这些改进。
Today, we covered a lot of aspects of memory and how to improve your memory.
今天，我们讨论了记忆力的很多方面以及如何提高记忆力。
However, for sake of what was discussed today, please understand that any number of different neurochemicals can evoke or can increase the amount of adrenaline that's circulating in your brain and body.
然而，为了今天讨论的内容，请理解任何数量的不同神经化学物质都可以唤起或增加在您的大脑和身体中循环的肾上腺素的量。
It really doesn't matter how you evoke the adrenaline release because remember, adrenaline is the final common pathway by which particular experiences, particular perceptions, are stamped into memory, which answers our very first question raised at the beginning of the episode, which is why do we remember anything at all, right?
你如何唤起肾上腺素释放并不重要，因为记住，肾上腺素是特定经历、特定感知被印入记忆的最终共同途径，这回答了我们在剧集开始时提出的第一个问题，这就是为什么我们会记住任何事情，对吗？
That was the question that we raised.
这就是我们提出的问题。
Why is it that from morning till night and throughout your entire life, you have tons of sensory experience, tons of perceptions, why is it that some are remembered and others are not?
为什么从早到晚、一生都有无数的感官体验、无数的感知，为什么有的被记住，有的不记得？
And while I would never want to distill an important question such as that down to a one molecule type of answer, I think we can confidently say, based on the vast amount of animal and human research data, that epinephrine, adrenaline, and some of the other chemicals that it acts with in concert is, in fact, the way that we remember particular events and not all events.
虽然我永远不想将诸如此类的重要问题归结为单一分子类型的答案，但我认为，根据大量的动物和人类研究数据，我们可以自信地说，肾上腺素、肾上腺素以及与其协同作用的其他一些化学物质实际上是我们记住特定事件而不是所有事件的方式。
Once again, thank you for joining me today to discuss the neurobiology of learning and memory and how to improve your memory using science-based tools.
再次感谢您今天与我一起讨论学习和记忆的神经生物学以及如何使用基于科学的工具来提高记忆力。
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。
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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。