Essentials: Understanding & Controlling Aggression

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 aggression.

今天我们讨论的是攻击性。

I'm going to explain to you that there are several different types of aggression.

我将向您解释攻击行为有几种不同类型。

For instance, reactive aggression versus proactive aggression, meaning sometimes people will be aggressive because they feel threatened or they are protecting those that they love who also feel threatened.

例如，反应性攻击与主动攻击，这意味着有时人们会变得攻击性，因为他们感到受到威胁，或者他们正在保护那些他们所爱的人也感到受到威胁。

There's also proactive aggression, where people go out of their way to deliberately try and harm others.

还有一种主动攻击行为，即人们不遗余力地故意伤害他人。

And there is indirect aggression, which is aggression not involving physical violence, for instance, shaming people and things of that sort.

还有一种间接攻击，即不涉及身体暴力的攻击，例如羞辱人和事物之类的。

It turns out that there are different biological mechanisms underlying each of the different types of aggression, and today I will define those for you.

事实证明，每种不同类型的攻击行为背后都有不同的生物机制，今天我将为您定义这些机制。

I'll talk about the neural circuits in the brain and body that mediate each of the different kinds of aggression, talk about some of the hormones and peptides and neurotransmitters involved.

我将讨论大脑和身体中介导每种不同类型的攻击性的神经回路，讨论一些涉及的激素、肽和神经递质。

I promise to make it all accessible to you, even if you do not have any biology or science background.

我保证让您能够接触到这一切，即使您没有任何生物学或科学背景。

I'm certain that by the end of the episode, you will come away with a much more thorough understanding of what this thing that we call aggression really is.

我确信，在本集结束时，您会对我们所说的攻击性到底是什么有更彻底的了解。

And when you see it in other people, I think it will make more sense to you.

当你在其他人身上看到它时，我认为这对你来说会更有意义。

And when you observe it in yourself or the impulse to engage in aggression, verbal or physical or otherwise, I hope that you'll understand it better as well.

当你在自己身上观察到它或进行攻击性的冲动时，无论是言语上的、身体上的还是其他方面，我希望你也能更好地理解它。

And of course, the tools that I will describe should allow you to modulate and control aggressive tendencies or predispositions to aggressiveness and just generally be able to engage with people in a more adaptive way overall.

当然，我将描述的工具应该允许您调节和控制攻击倾向或攻击倾向，并且通常能够以一种更具适应性的方式与人们互动。

The context of aggression really matters.

侵略的背景确实很重要。

So there are instances where aggression is adaptive.

因此，在某些情况下，攻击性是适应性的。

For instance, a mother protecting her children.

例如，一位母亲保护她的孩子。

Of course, other forms of aggression like unprovoked, proactive aggression, somebody simply being violent to somebody else, even when unprovoked.

当然，还有其他形式的攻击，例如无端的、主动的攻击，即某人只是对其他人施暴，即使是无端的。

Most of us cringe when we see that kind of behavior.

当我们看到这种行为时，大多数人都会感到畏缩。

It can even evoke aggression in people when they observe that kind of behavior.

当人们观察到这种行为时，它甚至会引起人们的攻击性。

Many of you have probably heard the statement that I believe arises from pop psychology, not from formal academic psychology, that aggression is just sadness.

你们中的许多人可能听说过这样一种说法，我认为这种说法来自流行心理学，而不是来自正式的学术心理学，即攻击性只是悲伤。

It's a form of sadness that's amplified, and it shows up as aggression.

这是一种被放大的悲伤形式，并表现为攻击性。

But when we look at the underlying biology and the peer-reviewed literature on this, nothing could be further from the truth.

但当我们研究基础生物学和同行评审的文献时，就会发现事实并非如此。

We have distinct circuits in the brain for aggression versus grief and mourning.

我们的大脑中有不同的回路来处理攻击性与悲伤和哀悼。

Those are non-overlapping.

这些是不重叠的。

Now, that doesn't mean that you can't be sad and aggressive or in a state of mourning and aggressive at the same time.

现在，这并不意味着你不能悲伤和具有攻击性，或者同时处于哀悼和攻击性的状态。

But the idea that sadness and aggression are one and the same thing is simply not true.

但认为悲伤和攻击性是一回事的想法根本不正确。

And by understanding that, or perhaps by understanding that irritability and aggression are not the same thing, you'll be in a much better position to apply some of the tools that we will talk about in this episode in order to be able to reduce or eliminate or, if it's adaptive to you, to modulate aggression.

通过理解这一点，或者也许通过理解烦躁和攻击性不是一回事，你将能够更好地应用我们将在本集中讨论的一些工具，以便能够减少或消除，或者，如果它适合你，调节攻击性。

And yes, there are cases where modulating your aggression, in some cases even amplifying aggression, can be adaptive.

是的，在某些情况下，调节你的攻击性，在某些情况下甚至放大攻击性，可以是适应性的。

One of the names that's most associated with the formal study of aggression is none other than Konrad Lorenz.

与正式的攻击性研究最相关的名字之一就是康拉德·洛伦兹 (Konrad Lorenz)。

Konrad Lorenz studied so-called imprinting behaviors and fixed action pattern behaviors, patterns of behavior that could be evoked by a single stimulus.

康拉德·洛伦茨（Konrad Lorenz）研究了所谓的印记行为和固定动作模式行为，即可以由单一刺激引起的行为模式。

The idea that you can get a whole category of behaviors, like looking to somebody for comfort and only them.

你可以得到一整套行为的想法，比如向某人寻求安慰，而且只向他们寻求安慰。

The idea that you could get a huge category of different behaviors in a bunch of different contexts triggered by just the presence of that person is remarkable because what it suggested and what turns out to be true is that there are neural circuits, not just individual brain areas, but collections of brain areas that work together to engage a pattern of behaviors.

在一堆不同的环境中，仅仅因为那个人的存在就可以引发一大类不同的行为，这一想法是值得注意的，因为它所暗示的和事实证明是存在神经回路的，不仅仅是单个大脑区域，而是协同工作以参与某种行为模式的大脑区域的集合。

And that's the first fundamental principle that we need to define today.

这是我们今天需要定义的第一个基本原则。

That when we talk about aggression, we're talking about activation of neural circuits, not individual brain areas, but neural circuits that get played out in sequence like keys on a piano.

当我们谈论攻击性时，我们谈论的是神经回路的激活，而不是单个大脑区域，而是像钢琴上的琴键一样按顺序演奏的神经回路。

But that playing out in sequence means that aggression is a verb.

但按顺序发生意味着攻击是一个动词。

It has a beginning, a middle, and an end, and it's a process.

它有开始、中间和结束，这是一个过程。

It's not an event.

这不是一个事件。

And as you'll see, that turns out to be very important in terms of thinking about how one can halt aggression, prevent it from happening before it's initiated, or maybe even prolonging aggression if that's what's needed.

正如你将看到的，事实证明，这对于思考如何阻止侵略、在侵略发生之前防止其发生，或者甚至延长侵略（如果需要的话）来说非常重要。

Now, Konrad Lorenz had no real knowledge of neural circuits.

现在，康拉德·洛伦兹对神经回路并没有真正的了解。

Obviously, he knew there was this thing that we call a brain and a nervous system, and he knew that there were chemicals in the brain and hormones and things of that sort that were likely to play a role.

显然，他知道有一个我们称之为大脑和神经系统的东西，他知道大脑中的化学物质和激素以及类似的东西可能会发挥作用。

But he really didn't take any measures to define what the neural circuits were.

但他确实没有采取任何措施来定义神经回路是什么。

But he did think about what sorts of underlying processes could drive something like aggression.

但他确实思考了什么样的潜在过程可能会引发攻击性行为。

And he talked about one particular feature that's especially important, and that's this notion of a pressure.

他谈到了一个特别重要的特征，那就是压力的概念。

The idea that, yes, certain hormones will bias somebody or an animal to be aggressive.

是的，某些激素会使某人或动物产生攻击性。

Certain neurotransmitter states, and you'll learn what those are today, will bias somebody to be more or less aggressive.

某些神经递质状态（今天您将了解到这些状态是什么）会偏向某人或多或少的攻击性。

And yes, of course, there will be historical features based on their childhood, et cetera.

是的，当然，会有基于他们的童年等的历史特征。

He understood that there will be a constellation of things that would drive people to be aggressive.

他明白，一系列因素会促使人们变得咄咄逼人。

And he described a so-called pressure, almost like a hydraulic pressure.

他描述了一种所谓的压力，几乎就像液压一样。

Just think about fluid pressure in a small container being pushed until the can or the container is ready to explode, and how multiple features, multiple variables could impinge on that and create that pressure.

想象一下小容器中的流体压力被推动，直到罐子或容器准备爆炸，以及多个特征、多个变量如何影响它并产生压力。

It turns out that's exactly the way the system works.

事实证明，这正是系统的工作方式。

There is no single brain area that flips the switch for aggression.

没有任何一个大脑区域可以触发攻击行为。

Although we'll soon talk about a brain structure that generally houses the propensity and the output of aggression.

尽管我们很快就会讨论通常容纳攻击倾向和攻击输出的大脑结构。

This notion of a hydraulic pressure that can drive us toward aggressive behavior or conversely can be Very low pressure and keep us in a state of non-reactivity, maybe even passivity or submissiveness, is a very important feature because it really captures the essence of how neural circuits work when we're talking about primitive behaviors generally.

这种液压的概念可以驱使我们做出攻击行为，或者相反可以是非常低的压力，并使我们处于不反应的状态，甚至可能是被动或顺从，这是一个非常重要的特征，因为它真正抓住了当我们一般谈论原始行为时神经回路如何工作的本质。

And you can start to notice this in yourself and in others.

你可以开始在自己和他人身上注意到这一点。

You can start to notice when you are veering toward aggression or when someone is veering toward aggression, verbal or physical.

当你转向攻击性时，或者当某人转向攻击性时，你可以开始注意到，无论是言语上的还是身体上的。

Now, that veering is the buildup of this hydraulic pressure that Lorenz was referring to, and it really does have an underlying biological basis.

现在，这种转向就是洛伦兹所指的液压的积累，它确实具有潜在的生物学基础。

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, I love the citrus flavor.

我喜欢覆盆子，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, I love them all.

再说一次，我不能只选择一种口味，我喜欢所有的口味。

If you'd like to try LMNT, you can go to drinklmnt.com/huberman, spelled drinklmnt.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 Drinklmnt.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。

Now, it was some years later that the first experiments came along, which really started to identify the brain areas and the biological so-called pressures that can induce aggressive behavior.

现在，几年后，第一个实验出现了，真正开始识别可以诱发攻击行为的大脑区域和所谓的生物压力。

And the person that really gets credit for this is a guy by the name of Walter Hess, who at that time was working on cats.

真正为此受到赞扬的是一个名叫沃尔特·赫斯的人，他当时正在研究猫。

And I know that when you say working on cats, a lot of people will cringe.

我知道当你说在猫身上工作时，很多人都会感到畏缩。

A lot of people have cats as pets, and certainly cats can be delightful.

很多人都养猫作为宠物，当然猫也很可爱。

Some people like them more, some people like them less.

有些人更喜欢它们，有些人则不太喜欢它们。

Most people cringe at the idea of doing experiments on cats.

大多数人对在猫身上做实验的想法感到畏缩。

In the time of Hess, very few laboratories worked on mice.

在赫斯时代，很少有实验室对老鼠进行研究。

Most laboratories worked on cats or rats.

大多数实验室都以猫或老鼠为研究对象。

So when I say he was working on cats, I realize that probably evokes some negative emotions in some of you, maybe even aggression in some of you.

因此，当我说他正在研究猫时，我意识到这可能会引起你们中一些人的一些负面情绪，甚至可能引起你们中一些人的攻击性。

What we can do, however, is look at the data and make use of the data in terms of our understanding.

然而，我们能做的是查看数据并根据我们的理解利用数据。

What Hess did was he had cats that were awake, and he was able to lower a stimulating electrode into their brain.

赫斯所做的是，他养了一些醒着的猫，然后他能够将刺激电极放入它们的大脑中。

Now, keep in mind that the brain does not have any pain sensors, so after a small hole is made in the skull, electrodes are lowered into the brain.

现在，请记住，大脑没有任何疼痛传感器，​​因此在头骨上打一个小孔后，将电极放入大脑中。

This is what's done commonly in human neurosurgery.

这是人类神经外科中常见的做法。

He was trying to identify brain regions that could generate entire categories of behavior.

他试图找出可以产生整个行为类别的大脑区域。

Eventually, his electrode landed in a site, and he provided electrical stimulation to the cat that caused this otherwise passive, purring, relaxing cat to suddenly go into an absolute rage when he stimulated this particular brain area.

最终，他的电极落在一个部位，他向猫提供了电刺激，当他刺激这个特定的大脑区域时，这只原本被动、咕噜咕噜、放松的猫突然变得绝对愤怒。

And the fact that when he turned off the stimulation of this particular brain area, the cat very quickly, within seconds, went back to being passive, calm kitty.

事实上，当他关闭对这个特定大脑区域的刺激时，猫很快在几秒钟之内就恢复了被动、平静的状态。

And later experiments done in mice, but also in humans, confirmed that indeed stimulation of this brain area evoked not just behavioral aggression, but also subjective feelings of aggression and anger.

后来在老鼠和人类身上进行的实验证实，刺激这个大脑区域确实不仅会引起行为攻击，还会引起攻击和愤怒的主观感受。

So what was this incredible brain area?

那么这个令人难以置信的大脑区域是什么呢？

The so-called VMH or ventromedial hypothalamus.

所谓的 VMH 或腹内侧下丘脑。

The ventromedial hypothalamus is a nucleus, meaning a small collection of neurons, only about 1,500 neurons on one side of your brain and a matching 1,500 neurons on the other side of your brain.

下丘脑腹内侧部是一个细胞核，意味着一小部分神经元的集合，大脑的一侧只有大约 1,500 个神经元，而大脑的另一侧则有相应的 1,500 个神经元。

And that combined 3,000 neurons or so is sufficient to generate aggressive behavior of the sort that Hess observed in the cat.

大约 3000 个神经元的结合足以产生赫斯在猫身上观察到的那种攻击性行为。

And believe it or not, when you see somebody who's in an act of rage or in an act of verbal aggression or in an act of defensive aggression, protecting their family or loved ones or country, et cetera, almost certainly those neurons are engaged in that behavior.

不管你相信与否，当你看到某人处于愤怒行为、言语攻击行为或防御性攻击行为、保护家人、亲人或国家等时，几乎可以肯定这些神经元正在参与这种行为。

Experiments done by David Anderson's lab at Caltech were really the first to parse the fine circuitry and to really show that the ventromedial hypothalamus is both necessary and sufficient for aggressive behavior.

加州理工学院大卫·安德森实验室所做的实验确实是第一个解析精细电路的实验，并真正表明下丘脑腹内侧对于攻击性行为是必要且充分的。

What they did was they identified where the ventromedial hypothalamus was in the mouse.

他们所做的是确定了小鼠腹内侧下丘脑的位置。

That was pretty straightforward to do.

这很简单。

It was sort of known before they started these experiments.

在他们开始这些实验之前就已经知道了这一点。

And then they analyzed which genes, meaning which DNA, which of course becomes RNA, and RNA becomes protein, which DNA and therefore which proteins are expressed in particular cells of the ventromedial hypothalamus.

然后他们分析了哪些基因，即哪些DNA，当然会变成RNA，而RNA又变成蛋白质，哪些DNA以及哪些蛋白质在下丘脑腹内侧的特定细胞中表达。

And it turns out that there's a particular category of neurons in the ventromedial hypothalamus that make an estrogen receptor.

事实证明，下丘脑腹内侧有一类特定的神经元可以产生雌激素受体。

And it is those neurons in particular that are responsible for generating aggressive behavior.

尤其是那些神经元负责产生攻击行为。

How did they know this?

他们是怎么知道的？

Well, they used a tool that's actually been described by a previous guest of this podcast.

嗯，他们使用的工具实际上是由该播客的前一位嘉宾描述的。

We had an episode with the psychiatrist and bioengineer and my colleague at Stanford School of Medicine, Karl Deisseroth.

我们与精神病学家和生物工程师以及我在斯坦福大学医学院的同事卡尔·戴瑟罗斯（Karl Deisseroth）进行了一次交流。

He and others have developed tools that allow people to control the activity of neurons, essentially by remote control, by shining light on those neurons.

他和其他人开发了工具，使人们能够控制神经元的活动，主要是通过远程控制，通过向这些神经元照射光来控制。

So in the context of an experiment on a mouse, which is what David's lab did, and these were the beautiful experiments of Daiyu Lin, who's now in her own laboratory at New York University, put a little fiber optic cable down into the hypothalamus of the mouse.

因此，在大卫实验室所做的小鼠实验中，林黛玉现在在纽约大学自己的实验室中进行了精彩的实验，将一根小光纤电缆放入小鼠的下丘脑中。

The mouse is able to move around in its cage Freely moving, even though it has a little tether, this little wire, it's a very thin wire.

老鼠可以在笼子里自由活动，尽管它有一点绳子，这条小线，很细的线。

And that little thin wire is actually a little, what we call optrode.

那根细细的电线实际上是一个小点，我们称之为光极。

And the experimentalist, in this case, Dayu, was able to stimulate the turning on of a little bit of blue light, and that blue light activated only those estrogen receptor neurons in only the ventromedial hypothalamus.

而实验者，在这个例子中，大宇，能够刺激一点点蓝光的开启，而蓝光只激活下丘脑腹内侧的雌激素受体神经元。

And the way she was able to do that is she had introduced a gene that had been developed by our friend Karl Deisseroth, that allows light to trigger electrical activity in those neurons.

她能够做到这一点的方法是她引入了我们的朋友 Karl Deisseroth 开发的一种基因，该基因允许光触发这些神经元的电活动。

So if any of that is confusing or if all of that is confusing, here's the experiment.

因此，如果其中任何一个令人困惑，或者如果所有这些都令人困惑，那么这就是实验。

There's a mouse in a cage.

笼子里有一只老鼠。

It has a little wire coming out of its head.

它的头上有一根小电线。

It doesn't notice, believe it or not.

不管你信不信，它没有注意到。

We know this because it's still eating and mating and doing all the things that mice like to do on a daily basis, and sleeping, et cetera.

我们知道这一点是因为它仍然在进食、交配、做老鼠每天喜欢做的所有事情、睡觉等等。

And the mere pressing of a button will activate a little bit of light released at the end of that wire.

只需按下按钮就会激活电线末端释放的一点光。

That light activates particular neurons.

这种光会激活特定的神经元。

In this case, it's the estrogen receptor-containing neurons in only the ventromedial hypothalamus.

在这种情况下，它是仅位于下丘脑腹内侧的含有雌激素受体的神经元。

A large number of experiments were done, but the first experiment really was to put the male mouse in with a female mouse who's in the so-called receptive phase of estrus.

进行了大量的实验，但第一个实验实际上是将雄性小鼠与处于所谓发情接受期的雌性小鼠放在一起。

That is, she will allow mating.

也就是说，她会允许交配。

And he starts mating with her, and they go through the standard repertoire of mating behaviors that you observe in mice, mounting, thrusting, intromission, as it's called in the mouse sex world.

他开始与她交配，他们经历了你在老鼠身上观察到的标准交配行为，骑乘、插入、插入，正如老鼠性世界中所说的那样。

Well, I guess I don't know what the mice call it, but that's what the experimenters call it.

好吧，我想我不知道老鼠怎么称呼它，但实验者就是这么称呼它的。

And then afterwards, he will dismount.

然后他就会下马。

But about halfway through the behavior, Dayu turned on the light to stimulate these estrogen receptor-containing neurons only in the male mouse, and what she observed was incredibly dramatic.

但大约在行为进行到一半时，大宇打开灯只刺激雄性小鼠中这些含有雌激素受体的神经元，她观察到的结果令人难以置信的戏剧性。

The male mouse ceases from trying to mate with the female mouse and immediately tries to kill the female mouse.

雄性老鼠停止尝试与雌性老鼠交配，并立即试图杀死雌性老鼠。

He starts attacking her.

他开始攻击她。

Then she turns off the light, the male stops and goes back to trying to mate with the female mouse.

然后她关掉灯，雄性老鼠停下来，继续尝试与雌性老鼠交配。

So I'm sure all of this was very confusing and disturbing to the female mouse.

所以我确信所有这一切都让雌性老鼠感到非常困惑和不安。

Nonetheless, that was the repertoire.

尽管如此，这就是剧目。

These are such dramatic shifts in behavior triggered only by the activation of only this small set of neurons within the ventromedial hypothalamus.

这些行为上的巨大转变仅由下丘脑腹内侧的这一小组神经元的激活所触发。

The shift in behavior is almost instantaneous.

行为的转变几乎是瞬间的。

It occurs within seconds, if not milliseconds, thousandths of a second.

它发生在几秒内，如果不是毫秒，甚至是千分之一秒。

The next experiment that she did was to put a male mouse with this stimulation with light capability in its ventromedial hypothalamus into a cage alone, but with a rubber glove filled with air or water.

她做的下一个实验是将一只在下丘脑腹内侧接受光刺激的雄性小鼠单独放入笼子中，但戴着充满空气或水的橡胶手套。

Then she stimulates the activation of these ventromedial hypothalamus neurons, and the mouse immediately tries to kill the glove.

然后，她刺激这些腹内侧下丘脑神经元的激活，小鼠立即尝试杀死手套。

It goes into a rage, attacking the glove as if it were another mouse or some other animate object.

它会变得愤怒，攻击手套，就好像它是另一只老鼠或其他有生命的物体一样。

But of course, it's an inanimate object.

但当然，它是一个无生命的物体。

It's just a rubber glove.

这只是一个橡胶手套。

She stops the stimulation, and the mouse immediately goes back to being completely calm, or at least not attacking.

她停止刺激，老鼠立即恢复完全平静，或者至少不再攻击。

Again, we don't know what the mouse was feeling.

同样，我们不知道老鼠的感受。

Subsequent experiments done by Dayu Lin in her own laboratory and other laboratories have shown that the ventromedial hypothalamus is connected with a bunch of other brain areas.

随后林大宇在她自己的实验室和其他实验室所做的实验表明，下丘脑腹内侧区与许多其他大脑区域相连。

One of them that I want to call out now is the so-called PAG, the periaqueductal gray nucleus.

我现在想指出的其中之一就是所谓的 PAG，即导水管周围灰核。

This is a large structure in the back of the brain that houses things like neurons that can create opioids.

这是大脑后部的一个大型结构，里面装有可以产生阿片类药物的神经元等东西。

We all know of the opioid crisis, but these are neurons that can produce endogenous, meaning made by the body, chemicals that can cause pain relief.

我们都知道阿片类药物危机，但这些神经元可以产生内源性的（即由身体产生的）化学物质，可以缓解疼痛。

You could understand why that might occur in a circuit for aggression, right?

您可以理解为什么在攻击性电路中会发生这种情况，对吧？

Even if one is the aggressor, it's likely that they may incur some physical damage and they'd want some pain relief.

即使一个人是攻击者，他们也可能会受到一些身体伤害，并且他们需要一些疼痛缓解。

The PAG also is connected to a number of neural circuits that eventually, through several processing stations, excuse me, arrive at things like the jaws.

PAG 还与许多神经回路相连，对不起，这些神经回路最终通过几个处理站到达像下巴这样的东西。

And in fact, stimulation of the ventromedial hypothalamus can evoke biting and aggressive biting behavior.

事实上，刺激下丘脑腹内侧区可以引发咬伤和攻击性咬伤行为。

Now, aggressive biting behavior is particularly interesting because in humans, and especially in human children, biting is something that while young children might do as a form of aggression, tends to disappear pretty early in childhood, and if it doesn't, it's often seen as a mark of pathology.

现在，攻击性咬人行为特别有趣，因为在人类中，尤其是在人类儿童中，咬人可能是幼儿的一种攻击行为，但往往会在童年时期很早就消失，如果没有，它通常被视为病理学的标志。

I think there is general agreement in the psychology community and the psychiatric community that past a certain age, the using of one's teeth to impart aggression and damage on others is a particularly primitive and troubling, or at least for the observer or the person that experiences it, a pretty disturbing event.

我认为心理学界和精神病学界普遍认为，过了一定年龄，用牙齿对他人进行攻击和伤害是一种特别原始和令人不安的行为，或者至少对于观察者或经历过这种行为的人来说，是一种相当令人不安的事件。

Dayu's lab has shown that activation of the ventromedial hypothalamus triggers a downstream circuit in the periaqueductal gray, which then triggers a whole other set of circuits of fixed action patterns.

大宇的实验室表明，下丘脑腹内侧区的激活会触发导水管周围灰质的下游回路，然后触发另一组具有固定作用模式的回路。

Here we are back to Lorenz again with fixed action patterns, including swinging of the limbs, right, punching.

这里我们又回到了洛伦兹，固定的动作模式，包括四肢的摆动、向右、出拳。

And this wouldn't necessarily be controlled punching, but also biting behavior.

这不一定是受控的拳击，也可能是咬人行为。

So it's remarkable to me at least that we have circuits in our brain that can evoke violent use of things like our mouth or violent use of things like our limbs that, of course, could be used for things like singing or kissing or eating or gesticulating in any kind of polite or impolite way.

因此，至少对我来说，值得注意的是，我们大脑中的回路可以引发对嘴巴等物体的暴力使用，或者对四肢等物体的暴力使用，当然，这些回路可以用于唱歌、接吻、吃东西或以任何礼貌或不礼貌的方式做手势。

The point here is that neural circuits, not individual brain areas, evoke the constellation of behaviors that we call aggression.

这里的要点是，神经回路，而不是单个大脑区域，引发了我们称之为攻击性的一系列行为。

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, 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.

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，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。

Now, many of you are probably puzzled, or at least should be Because I've been talking about this highly specialized brain area, the ventromedial hypothalamus, and this highly specialized subcategory of neurons in the ventromedial hypothalamus, these neurons that make estrogen receptor.

现在，你们中的许多人可能会感到困惑，或者至少应该感到困惑，因为我一直在谈论这个高度专业化的大脑区域，腹内侧下丘脑，以及腹内侧下丘脑中这种高度专业化的神经元亚类，这些神经元产生雌激素受体。

And yet the activation of those cells triggers dramatic and immediate aggression, both in males and in females, and both against males and against females.

然而，这些细胞的激活会引发雄性和雌性、针对雄性和雌性的剧烈而直接的攻击性。

So what's going on here?

那么这是怎么回事呢？

Most of us think about estrogen, and we don't immediately think of aggression.

我们大多数人想到雌激素，并不会立即想到攻击性。

Most of us hear testosterone, and we might think about aggression.

我们大多数人听到睾丸激素，我们可能会想到攻击性。

To make a long story short, and to dispel a still unfortunately very common myth, testosterone does not increase aggressiveness.

长话短说，并消除一个不幸的是仍然很常见的神话，睾丸激素不会增加攻击性。

Testosterone increases proactivity and the willingness to lean into effort in competitive scenarios.

睾丸激素可以提高积极性和在竞争环境中投入努力的意愿。

If people are given testosterone, or if you look at people who have different levels of testosterone endogenously that they naturally make, what you'll find is that testosterone tends to increase competitiveness, but not just in aggressive scenarios.

如果人们被给予睾酮，或者如果你观察那些自然产生的内源性睾酮水平不同的人，你会发现睾酮往往会提高竞争力，但不仅仅是在侵略性的情况下。

So if somebody is already aggressive, giving them testosterone will have the tendency to make them more aggressive.

因此，如果某人已经具有攻击性，那么给予他们睾丸激素将使他们变得更具攻击性。

If somebody, however, is very benevolent and altruistic, giving them testosterone will make them more benevolent and altruistic, at least up to a point.

然而，如果某人非常仁慈和无私，给予他们睾酮会让他们变得更加仁慈和无私，至少在某种程度上是这样。

Turns out there's evidence that in certain contexts, estrogen can make people more aggressive.

事实证明，有证据表明，在某些情况下，雌激素会使人更具攻击性。

So what's going on here?

那么这是怎么回事呢？

Well, what's going on is that testosterone can be converted into estrogen through a process called aromatization.

嗯，发生的事情是睾酮可以通过称为芳香化的过程转化为雌激素。

There's an enzyme called aromatase.

有一种酶叫芳香酶。

Anytime you have a word that ends in A-S-E, at least if it's in the context of biology, it's almost always, not always, but almost always an enzyme.

任何时候你有一个以 A-S-E 结尾的单词，至少在生物学的背景下，它几乎总是，不总是，但几乎总是酶。

So the aromatase enzyme converts testosterone into estrogen, and it is actually testosterone aromatized, converted into estrogen, and then binding to these estrogen-containing neurons in the ventromedial hypothalamus that triggers aggression.

所以芳香酶将睾酮转化为雌激素，它实际上是睾酮被芳香化，转化为雌激素，然后与下丘脑腹内侧这些含有雌激素的神经元结合，从而引发攻击性。

I want to repeat that.

我想重复一遍。

It is not testosterone itself that triggers aggression.

引发攻击性的并不是睾酮本身。

It is testosterone aromatized into estrogen within the brain and binding to these estrogen receptor-containing neurons in the ventromedial hypothalamus that evokes aggression, and dramatic aggression at that.

它是睾酮在大脑内芳香化成雌激素，并与下丘脑腹内侧含有雌激素受体的神经元结合，从而引起攻击性，并且是剧烈的攻击性。

Now, this effect of estrogen causing aggression in the brain is very robust.

现在，雌激素在大脑中引起攻击性的作用非常强烈。

So much so that if you take a mouse that lacks the aromatase enzyme or a human that lacks the aromatase enzyme, and they do exist, then there is a reduction in overall aggression despite high levels of testosterone.

如此之多，以至于如果你拿一只缺乏芳香酶的老鼠或一个缺乏芳香酶的人，而且它们确实存在，那么尽管睾酮水平很高，但总体攻击性会有所下降。

It doesn't matter how much you increase testosterone or any of its other derivatives, you do not observe this aggression.

无论你增加多少睾酮或其任何其他衍生物，你都不会观察到这种攻击性。

This runs counter to everything that we know and think about the role of testosterone.

这与我们对睾酮作用的了解和思考背道而驰。

So the next time somebody says testosterone makes people aggressive, you can say, "Ah, no, actually, it's estrogen that makes people aggressive," and animals aggressive for that matter.

因此，下次有人说睾丸激素使人具有攻击性时，你可以说，“啊，不，实际上，是雌激素使人具有攻击性”，而动物也具有攻击性。

Now, of course, it is the case that because males have relatively less estrogen circulating in their brain and body than females, because they have testes, not ovaries, that testosterone is required in the first place in order to be converted into estrogen to activate this aggressive circuit involving these estrogen receptor-containing neurons in the ventromedial hypothalamus.

当然，现在的情况是，由于男性的大脑和身体中循环的雌激素比女性相对较少，因为他们有睾丸，而不是卵巢，所以首先需要睾酮才能转化为雌激素，以激活涉及下丘脑腹内侧含有雌激素受体的神经元的攻击性回路。

So we've established that it's not testosterone, but testosterone converted into estrogen that activates these circuits for aggression.

所以我们已经确定，不是睾酮，而是睾酮转化为雌激素，激活了这些回路的攻击性。

Nonetheless, it's still surprising, right?

尽管如此，这仍然令人惊讶，对吧？

Most of us don't think about estrogen as the hormone that stimulates aggression.

我们大多数人并不认为雌激素是刺激攻击性的激素。

But it turns out it's all contextual.

但事实证明，这都是上下文相关的。

There are beautiful data showing that whether or not estrogen stimulates aggression can be powerfully modulated by whether or not days are short or days are long.

有漂亮的数据表明，雌激素是否会刺激攻击性可以通过白天的短或长来强有力地调节。

In other words, whether or not there's a lot of sunshine or not.

换句话说，无论阳光是否充足。

Day length is converted into hormonal signals and chemical signals, and the primary hormonal and chemical signals involve melatonin and dopamine and also the stress hormone.

日长被转化为激素信号和化学信号，主要的激素和化学信号涉及褪黑激素和多巴胺以及应激激素。

So to make a very long story short, in the long days where we get a lot of sunlight, both in our eyes and on our skin, melatonin levels are reduced.

长话短说，在长时间的阳光照射下，眼睛和皮肤上的褪黑激素水平都会降低。

Melatonin is a hormone that tends to produce states of sleepiness and quiescence.

褪黑激素是一种容易产生困倦和安静状态的激素。

It also tends to activate pathways that tend to reduce things like breeding and sexual behavior.

它还往往会激活一些途径，从而减少繁殖和性行为等。

In long days, dopamine is increased.

在漫长的白天，多巴胺会增加。

Dopamine is a molecule associated with feelings of well-being and motivation and the desire to seek out all sorts of things.

多巴胺是一种与幸福感、动力以及寻求各种事物的欲望相关的分子。

And in long days, provided we're getting enough sunlight on our skin and to our eyes, the stress hormones, especially cortisol and some of the other stress hormones, are reduced in levels.

在漫长的日子里，只要我们的皮肤和眼睛得到足够的阳光，压力荷尔蒙，尤其是皮质醇和其他一些压力荷尔蒙的水平就会降低。

If estrogen levels are increased experimentally under long day conditions, it does not evoke aggression.

如果在长日照条件下通过实验增加雌激素水平，就不会引起攻击性。

However, in short days, if estrogen is increased, there's a heightened predisposition for aggression.

然而，在短时间内，如果雌激素增加，攻击性倾向就会增强。

And that makes perfect sense if you think about what short days do to the biology of your brain and body.

如果你想想短日对你的大脑和身体的生物学影响，那就完全有道理了。

The melatonin signal goes up.

褪黑激素信号上升。

There's more melatonin circulating for more of each 24-hour cycle.

每个 24 小时周期的时间越长，褪黑激素的循环就越多。

Stress hormones are circulating more.

压力荷尔蒙正在循环更多。

Why?

为什么？

Short days tend to be associated with winter.

短日照往往与冬天有关。

In winter, we are bombarded with more bacteria and viruses because bacteria and viruses actually survive better in cold than they do in heat.

在冬天，我们会受到更多细菌和病毒的轰炸，因为细菌和病毒实际上在寒冷中比在炎热中更能生存。

So shorter days are conducive to aggression, not because days are short per se, but because stress hormone levels are higher and because dopamine levels are lower.

因此，较短的白天有利于攻击性，并不是因为白天本身较短，而是因为应激激素水平较高，多巴胺水平较低。

Now, here's where all this starts to converge on a very clear biological picture, a very clear psychological picture, and indeed, a very clear set of tools that we can think about and use.

现在，所有这些都开始汇聚成一幅非常清晰的生物图景、一幅非常清晰的心理图景，以及一套我们可以思考和使用的非常清晰的工具。

Under conditions where cortisol is high, where the stress hormone is elevated, and under conditions where the neuromodulator serotonin is reduced, there is a greater propensity for estrogen to trigger aggression.

在皮质醇高、应激激素升高以及神经调节剂血清素减少的情况下，雌激素更容易引发攻击性。

For males who make a lot of testosterone relative to estrogen You have to swap in your mind this idea that if testosterone is high, that means that estrogen is low, because if testosterone is high, there is going to be some aromatization, that conversion of testosterone to estrogen.

对于相对于雌激素产生大量睾酮的男性，您必须在脑海中交换这样的想法：如果睾酮高，则意味着雌激素低，因为如果睾酮高，就会发生一些芳构化，即睾酮向雌激素的转化。

So anytime you hear that testosterone is high, you should think testosterone is high in the body, and perhaps estrogen is low in the body, but that means that there's going to be heightened levels of estrogen in the brain, and therefore increased propensity for aggression.

因此，每当您听到睾酮水平高时，您都应该认为体内睾酮水平较高，而体内雌激素水平可能较低，但这意味着大脑中的雌激素水平会升高，从而增加攻击性。

In females who generally make less testosterone relative to estrogen, there is sufficient estrogen already present to trigger aggression.

相对于雌激素而言，睾酮水平通常较低的女性体内已经存在足够的雌激素来引发攻击性。

So both males and females are primed for aggression, but that's riding on a context, and that context of whether or not you get a tendency for aggression or not depends on whether or not cortisol is high or low.

因此，男性和女性都做好了攻击性的准备，但这取决于环境，而你是否有攻击倾向的环境取决于皮质醇是高还是低。

And I'm telling you that if cortisol is relatively higher in any individual, there's going to be a tilt, an increase in that hydraulic pressure that Lorenz talked about toward aggression.

我告诉你，如果任何人的皮质醇相对较高，就会出现倾斜，洛伦兹所说的攻击性液压会增加。

And if serotonin, the neuromodulator that is associated with feelings of well-being and sometimes even of slight passivity, but certainly of well-being, if serotonin is low there's also going to be a further shift towards an aggressive tendency.

如果血清素是一种与幸福感有关的神经调节剂，有时甚至与轻微的被动性有关，但肯定是幸福感，如果血清素低，也会进一步转向攻击性倾向。

So if we return to Lorenz's hydraulic pressure model of aggression and other internal states, we realize that external stimuli, things that we hear, things that we see, for instance, someone saying something upsetting or us seeing somebody do something that we don't like to others or to us, as well as our internal state, our subjective feelings of well-being, but also our stress level, our feelings of whether or not we have enough resources and are content with what we have, all of that is converging on this thing that we call internal state and creating this pressure of either to be more aggressive or less aggressive.

因此，如果我们回到洛伦兹的攻击性和其他内部状态的液压模型，我们就会意识到，外部刺激，我们听到的事情，我们看到的事情，例如，某人说了一些令人不安的话，或者我们看到某人对他人或我们做了一些我们不喜欢的事情，以及我们的内部状态，我们主观的幸福感，还有我们的压力水平，我们对我们是否拥有足够的资源以及对我们所拥有的感到满意的感觉，所有这些都汇聚在这个东西上我们称之为内部状态，并创造出一种要么更加激进，要么不那么激进的压力。

Now we have some major players feeding into that final pathway, that question of whether or not will we hit the other person?

现在，我们有一些主要参与者进入了最后一条道路，即我们是否会击中对方的问题？

Will we say the thing that is considered aggressive?

我们会说一些被认为具有攻击性的话吗？

Will we not say it?

我们不会说吗？

Again, there are many things funneling into that question and dictating whether or not the answer is, "Absolutely, I'll fight back," or, "I'm going to attack them even unprovoked."

同样，有很多事情都集中在这个问题上，并决定了答案是否是“当然，我会反击”，或者“我会无缘无故地攻击他们”。

We really can boil them down to just a few common elements, and I'm telling you that those elements are whether or not cortisol levels are relatively lower or relatively higher.

我们确实可以将它们归结为几个常见要素，我告诉您这些要素是皮质醇水平是否相对较低或相对较高。

Again, relatively higher is going to tend to make people more reactive.

同样，相对较高的水平往往会让人们更加反应。

Why?

为什么？

Because reactivity is really a function of the autonomic nervous system, which is sort of like a seesaw that oscillates between the so-called sympathetic arm of the autonomic nervous system, which tends to put us into a state of readiness through the release of adrenaline.

因为反应性实际上是自主神经系统的一个功能，它有点像在自主神经系统的所谓交感神经臂之间振荡的跷跷板，它往往会通过释放肾上腺素使我们进入准备状态。

Cortisol and adrenaline, when they're circulating in the brain and body, make us more likely to move and to react and to speak.

皮质醇和肾上腺素在大脑和身体中循环时，使我们更有可能移动、反应和说话。

It's actually what will induce a kind of low-level tremor, which is an anticipatory tremor, to be able to move more quickly, right?

它实际上会引起一种低级震颤，这是一种预期性震颤，以便能够更快地移动，对吗？

A body in motion is more easily set into further motion, that is.

也就是说，运动中的物体更容易进一步运动。

And in terms of keeping cortisol in a range that's healthy and doesn't bias someone toward high levels of aggression and irritability, that's again going to be set by a number of larger modulators or contextual cues.

至于将皮质醇保持在健康的范围内，并且不会使人产生高水平的攻击性和易怒性，这又将由许多更大的调节器或情境线索来设定。

And I've talked about some of those on the podcast, but I'll just briefly recap them now.

我已经在播客上讨论了其中的一些内容，但现在我将简要回顾一下它们。

Obviously, getting sunlight in your eyes early in the day and as much sunlight as you safely can in your eyes throughout the day is going to be important.

显然，在一天的早些时候让阳光照射到您的眼睛以及全天尽可能多的安全阳光照射到您的眼睛将非常重要。

Again, because of this effect of estrogen in long days not increasing aggression.

同样，由于雌激素的这种作用，在长时间内不会增加攻击性。

However, in shorter days, estrogen increases aggression because of the increase in cortisol observed in short days.

然而，在较短的白天，雌激素会增加攻击性，因为在较短的白天观察到皮质醇会增加。

Another way to reduce cortisol was discussed in our episode on heat and the use of sauna and heat, but also hot baths.

另一种减少皮质醇的方法在我们关于热以及桑拿和热的使用以及热水浴的节目中讨论过。

It turns out that hot baths and sauna can be very beneficial for reducing cortisol.

事实证明，热水浴和桑拿对于减少皮质醇非常有益。

All the details on that are included in the episode on heat, and it's timestamped, so you can go directly to that if you want to learn about the temperatures and the various durations.

有关这方面的所有详细信息都包含在有关热量的剧集中，并且带有时间戳，因此如果您想了解温度和各种持续时间，可以直接转到该内容。

But to just give a synopsis of that, a 20-minute sauna at anywhere from 80 to 100 degrees Celsius is going to be beneficial for reducing cortisol.

但简单来说，在 80 到 100 摄氏度之间蒸 20 分钟的桑拿将有利于减少皮质醇。

If you don't have access to a sauna, you could do a hot bath.

如果您没有桑拿浴室，您可以洗个热水澡。

And of course, some of you may be interested in exploring the supplementation route.

当然，你们中的一些人可能有兴趣探索补充途径。

And for reductions in cortisol, really the chief player there is ashwagandha, which is known to decrease cortisol fairly potently.

对于减少皮质醇来说，真正的主角是南非醉茄，众所周知，它可以相当有效地减少皮质醇。

I should just warn you that if you're going to use ashwagandha in order to reduce cortisol, first of all, check with your doctor or healthcare provider before adding or subtracting anything from your supplementation or health regimen.

我应该警告您，如果您打算使用南非醉茄来减少皮质醇，首先，请先咨询您的医生或医疗保健提供者，然后再从您的补充剂或健康方案中添加或减少任何内容。

Of course.

当然。

I don't just say that to protect us.

我这么说不仅仅是为了保护我们。

I say that to protect you.

我这么说是为了保护你。

You are responsible for your health, what you take and what you don't take.

您要对自己的健康、服用什么和不服用什么负责。

Chronic supplementation with ashwagandha can have some not-so-great effects of disruption of other hormone pathways and neurotransmitter pathways.

长期补充南非醉茄可能会破坏其他激素途径和神经递质途径，从而产生一些不太大的影响。

So the limit seems to be about two weeks of regular use before you'd want to take a break of about two weeks.

因此，在您想要休息大约两周之前，限制似乎是常规使用大约两周。

So ashwagandha, again, a very potent inhibitor of cortisol, but with some other effects as well.

因此，南非醉茄又是一种非常有效的皮质醇抑制剂，但也具有其他一些作用。

Don't use it chronically for longer than two weeks.

长期使用不要超过两周。

But if your goal is to reduce cortisol, let's say you're going through a period of increased irritability and aggressive tendency, maybe you're also not getting as much light as you would like, and perhaps also if there are other circumstantial things leading you towards more aggressiveness and your goal is to reduce aggressiveness, that can be potentially helpful.

但如果你的目标是减少皮质醇，假设你正在经历一段易怒和攻击性倾向增加的时期，也许你也没有得到你想要的那么多光线，也许还有其他环境因素导致你变得更具攻击性，而你的目标是减少攻击性，这可能会有所帮助。

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 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。

AG1 is, to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.

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 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，易于饮用且味道极佳。

It's designed to support things like gut health, immune health, and overall energy.

它旨在支持肠道健康、免疫健康和整体能量等。

And it does so by helping to fill any gaps that you might have in your daily nutrition.

它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。

And of course, we should all eat high-quality whole foods, but most of us are probably not getting enough prebiotics, vitamins and minerals, and AG1 ensures that those gaps are filled.

当然，我们都应该吃高质量的天然食品，但我们大多数人可能没有摄入足够的益生元、维生素和矿物质，而 AG1 可确保填补这些空白。

If you'd 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 a week supply of AGZ, which is their sleep supplement, and a free bottle of vitamin D3K2 with your subscription.

在有限的时间内，AG1 将赠送一周的 AGZ（这是他们的睡眠补充剂），以及一瓶免费的维生素 D3K2。

AGZ is something that I helped design.

AGZ是我帮忙设计的。

It tastes great, and it's the only sleep supplement I take.

味道很好，也是我唯一服用的睡眠补充剂。

It has a collection of different things in it that has dramatically improved my sleep, both my slow-wave deep sleep and my rapid eye movement sleep, and I absolutely love it.

它里面有一系列不同的东西，极大地改善了我的睡眠，包括我的慢波深度睡眠和快速眼动睡眠，我非常喜欢它。

Again, that's drinkag1.com/huberman to get a week supply of AGZ and a bottle of D3K2 with your subscription.

再次强调，您可以通过 Drinkag1.com/huberman 订阅一周的 AGZ 和一瓶 D3K2。

In light of all this stuff about cortisol and estrogen and day length, I should mention that there are, in fact, some people who have a genetic predisposition to be more irritable and aggressive.

鉴于所有这些关于皮质醇、雌激素和白天长度的事情，我应该提到的是，事实上，有些人有遗传倾向，更易怒和更具攻击性。

There is a genetic variant present in certain people that adjusts their estrogen receptor sensitivity, and that estrogen receptor sensitivity can result in increased levels of aggression, sometimes dramatic increases.

某些人体内存在一种基因变异，可以调整其雌激素受体敏感性，而雌激素受体敏感性会导致攻击性水平增加，有时甚至会急剧增加。

However, and also very interestingly, photoperiod, meaning day length, is a strong modulator of whether or not that aggressiveness turns up or not.

然而，也非常有趣的是，光周期（即日长）是攻击性是否出现的强大调节器。

Whether or not that person with the particular gene variant is more aggressive or not depends on how long the day is and how long the night is.

带有特定基因变异的人是否更具攻击性取决于白天有多长和夜晚有多长。

One particular study that I like that references this is Trainer et al.

我喜欢引用这一点的一项特别研究是 Trainer 等人。

The title of the study is "Photoperiod Reverses the Effects of Estrogens on Male Aggression via Genomic and Non-Genomic Pathways."

该研究的标题是“光周期通过基因组和非基因组途径逆转雌激素对男性攻击性的影响”。

This was a paper published in the proceedings of the National Academy of Sciences.

这是发表在《美国国家科学院院刊》上的一篇论文。

It really points to the fact that rarely is it the case that just one gene will cause somebody to be hyperaggressive.

它确实指出了这样一个事实：很少有情况是只有一个基因就会导致某人变得过度攻击性。

Almost always, there's going to be an interplay between genetics and environment, and as environment changes, such as day length changes and the length of night changes, so too will the tendency for people with a given genetic variant to be more aggressive or not.

几乎总是，遗传和环境之间会存在相互作用，并且随着环境的变化，例如白天长度的变化和夜晚长度的变化，具有特定遗传变异的人是否更具攻击性的倾向也会发生变化。

Now, of course, in the absence of detailed genetic testing for this particular estrogen receptor variant, most people, I'm guessing you, are probably not walking around knowing that you have this gene or not.

当然，现在，由于缺乏对这种特定雌激素受体变体的详细基因测试，大多数人，我猜你可能不知道自己是否拥有这种基因。

Regardless, I think it's important to pay attention to how you feel at different times of year, depending on whether or not it's summer, whether or not it's winter, whether or not you're getting sufficient sunlight, meaning viewing sufficient sunlight or not, whether or not you're getting sufficient sunlight exposure to your skin or not, whether or not you're indoors all the time.

无论如何，我认为重要的是要注意你在一年中不同时间的感受，这取决于是否是夏天，是否是冬天，是否有足够的阳光，也就是说是否看到足够的阳光，你的皮肤是否有足够的阳光照射，无论你是否一直在室内。

Generally, those things correlate with season, but not always.

一般来说，这些事情与季节相关，但并非总是如此。

You can go through long bouts of hard work in the summer months when days are long, but you're indoors a lot and getting a lot of fluorescent light exposure late in the evening, and perhaps that's when you're feeling more aggressive.

在夏季，白天很长，你可能会经历长时间的艰苦工作，但你会经常待在室内，并在深夜接受大量荧光灯照射，也许那时你会感觉更有攻击性。

So we have to be careful about drawing a one-to-one relationship between any biological feature and certainly psychological or behavioral feature like aggressiveness.

因此，我们必须小心地在任何生物特征和心理或行为特征（例如攻击性）之间建立一对一的关系。

But it's, I believe, helpful to know that these genetic biases exist, how they play out.

但我相信，了解这些遗传偏差的存在以及它们如何发挥作用是有帮助的。

Again, they shift our biology in a general thematic direction.

他们再次将我们的生物学朝着总体主题方向转变。

They don't change one thing.

他们不会改变一件事。

They change a variety of things that bias us toward or away from certain psychological and behavioral outcomes and the various things that we can do in order to offset them.

它们改变了各种使我们偏向或远离某些心理和行为结果的因素，以及我们可以采取的各种措施来抵消它们。

And we described those earlier in terms of trying to keep cortisol low by getting sufficient sunlight regardless of time of year and regardless of whether or not you happen to have this particular genetic variant.

我们之前描述过的方法是，无论一年中的什么时候，也无论您是否碰巧拥有这种特定的基因变异，都要通过获得充足的阳光来保持较低的皮质醇水平。

I want to share with you a study that's focused on kids, but that has important ramifications for adults as well.

我想与大家分享一项针对儿童的研究，但它对成年人也有重要影响。

There are many kids out there that suffer from so-called attention deficit hyperactivity disorder, ADHD.

有很多孩子患有所谓的注意力缺陷多动障碍（ADHD）。

There are also many adults we are finding that are suffering from ADHD.

我们还发现许多成年人患有多动症。

In any event, the study I'm about to share with you explored how a particular pattern of supplementation in kids with ADHD was able to reduce aggressive episodes and impulsivity and increase self-regulation.

无论如何，我即将与您分享的研究探讨了多动症儿童的特定补充模式如何能够减少攻击性发作和冲动并增强自我调节能力。

And the title of the study is "Efficacy of Carnitine in the Treatment of Children with Attention Deficit Hyperactivity Disorder." Even though they put carnitine in the title, what they focused on was whether or not acetyl-L-carnitine supplementation could somehow adjust the behavioral tendency of these kids with ADHD.

该研究的标题是“肉碱治疗儿童注意力缺陷多动障碍的功效”。尽管他们把肉碱放在标题中，但他们关注的是乙酰左旋肉碱补充剂是否可以以某种方式调整这些患有多动症的孩子的行为倾向。

And to make a long story short, indeed, it did.

长话短说，确实如此。

There was a very significant effect of acetyl carnitine supplementation on improving some of the symptomology of ADHD.

补充乙酰肉碱对于改善 ADHD 的某些症状有非常显着的效果。

This was a randomized, double-blind, placebo-controlled, double-crossover study.

这是一项随机、双盲、安慰剂对照、双交叉研究。

They showed significant reductions in their so-called total problem score.

他们的所谓总问题得分显着下降。

The total problem score is a well-established measure of behavioral problems in kids with ADHD, and I should say adults with ADHD.

问题总分是衡量患有多动症的儿童（尤其是患有多动症的成年人）行为问题的公认标准。

Reductions in attentional problems overall, reductions in delinquency, and most important for sake of today's discussion, significant reductions in aggressive behavior.

整体注意力问题的减少，犯罪行为的减少，对于今天的讨论来说最重要的是攻击行为的显着减少。

They were able to confirm the shifts in L-carnitine within the bloodstream of these kids.

他们能够确认这些孩子血液中左旋肉碱的变化。

That is, they were able to correlate the physiology with the psychological changes.

也就是说，他们能够将生理学与心理变化联系起来。

So studies such as this, I think, are useful because they point to the fact that very seldom, if ever, will there be one supplement or one nutritional change, or even one behavioral change that's going to completely shift an individual from being aggressive and impulsive.

因此，我认为这样的研究是有用的，因为它们指出了这样一个事实：即使有的话，也很少会出现一种补充剂或一种营养改变，甚至一种行为改变，能够完全改变一个人的攻击性和冲动性。

But rather that by combining different behavioral regimens, by paying attention to things like time of year and work conditions and school conditions and overall levels of stress and likely, therefore, levels of cortisol, et cetera, that you can use behaviors, diet, and supplementation as a way to shift that overall internal milieu from one of providing a lot of internal hydraulic pressure, as it's been called throughout the episode, toward aggressive impulsivity and relax some of that hydraulic pressure and reduce aggressive tendencies.

相反，通过结合不同的行为养生法，通过关注一年中的时间、工作条件和学校条件以及整体压力水平和可能的皮质醇水平等，你可以使用行为、饮食和补充剂作为一种方法，将整体内部环境从提供大量内部液压（正如整个情节中所称的那样）转变为攻击性冲动，并放松一些液压并减少攻击性倾向。

Thank you for joining me for our discussion about the biology, psychology, and actionable tools around aggression.

感谢您与我一起讨论有关攻击性的生物学、心理学和可行的工具。

And as always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。