Essentials: Using Salt to Optimize Mental & Physical Performance
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
欢迎来到 Huberman Lab Essentials，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today, we are going to discuss salt, also referred to as sodium.
今天我们要讨论的是盐，也称为钠。
Salt has many, many important functions in the brain and body.
盐对大脑和身体有很多很多重要的功能。
For instance, it regulates fluid balance, how much fluid you desire, and how much fluid you excrete.
例如，它调节液体平衡、您想要多少液体以及您排出多少液体。
Salt also regulates your appetite for other nutrients, things like sugar, things like carbohydrates.
盐还可以调节您对其他营养素的食欲，例如糖、碳水化合物等。
We all harbor small sets of neurons.
我们都拥有一小群神经元。
We call these sets of neurons nuclei, meaning little clusters of neurons that sense the levels of salt in our brain and body.
我们将这些神经元组称为“细胞核”，意思是感知我们大脑和身体中盐分水平的小神经元簇。
There are a couple of brain regions that do this, and these brain regions are very, very special.
有几个大脑区域可以做到这一点，这些大脑区域非常非常特殊。
Special because they lack biological fences around them that other brain areas have.
特别之处在于它们周围缺乏其他大脑区域所具有的生物围栏。
And those fences, or I should say that fence, goes by a particular name, and that name is the blood-brain barrier or BBB.
这些栅栏，或者我应该说栅栏，有一个特定的名称，这个名称就是血脑屏障或 BBB。
Most substances that are circulating around in your body do not have access to the brain.
大多数在体内循环的物质无法进入大脑。
In particular, large molecules can't just pass into the brain.
特别是大分子不能直接进入大脑。
The brain is a privileged organ in this sense.
从这个意义上说，大脑是一个享有特权的器官。
However, there are a couple of regions in the brain that have a fence around them, but that fence is weaker.
然而，大脑中有几个区域周围有栅栏，但栅栏较弱。
And it turns out that the areas of the brain that monitor salt balance and other features of what's happening in the body at the level of what we call osmolarity, at the concentration of salt, reside in these little sets of neurons that sit just on the other side of these weak fences.
事实证明，大脑中负责监测盐平衡和体内发生的其他特征的区域，即我们所说的渗透压水平（即盐浓度），就位于这些薄弱栅栏另一侧的小组神经元中。
And the most important and famous of these, for the sake of today's conversation, is one called OVLT.
为了今天的讨论，其中最重要和最著名的是 OVLT。
OVLT stands for the organum vasculosum of the lateral terminalis.
OVLT 代表侧终末血管器。
The neurons in that region are able to pay attention to what's passing through in the bloodstream and can detect, for instance, if the levels of sodium in the bloodstream are too low, if the level of blood pressure in the body is too low or too high, and then the OVLT can send signals to other brain areas, and then those other brain areas can do things like release hormones that can go and act on tissues in what we call the periphery in the body.
该区域的神经元能够关注血液中流经的物质，并且可以检测，例如，血液中的钠含量是否太低，体内的血压水平是否太低或太高，然后 OVLT 可以向其他大脑区域发送信号，然后这些其他大脑区域可以做一些事情，比如释放激素，这些激素可以去作用于我们所说的身体外周组织。
For instance, have the kidneys secrete more urine to get rid of excessive salt in the body.
例如，让肾脏分泌更多的尿液，以排除体内过多的盐分。
So let's talk about the function of the OVLT and flesh out some of the other aspects of its circuitry, of its communication with other brain areas and with the body in the context of something that we are all familiar with, which is thirst.
因此，让我们谈谈 OVLT 的功能，并以我们都熟悉的口渴为背景，充实其电路的其他一些方面，以及它与其他大脑区域和身体的通信。
Have you ever wondered just why you get thirsty?
你有没有想过你为什么会口渴？
Well, it's because neurons in your OVLT are detecting changes in your bloodstream, which detect global changes within your body, and in response to that, your OVLT sets off certain events within your brain and body that make you either want to drink more fluid or to stop drinking fluid.
嗯，这是因为 OVLT 中的神经元正在检测您血液中的变化，从而检测您体内的整体变化，并且作为响应，您的 OVLT 会在您的大脑和身体内引发某些事件，使您想要喝更多的液体或停止喝液体。
There are two main kinds of thirst.
口渴主要有两种。
The first one is called osmotic thirst, and the second is called hypovolemic thirst.
第一种称为渗透性口渴，第二种称为低血容量性口渴。
Osmotic thirst has to do with the concentration of salt in your bloodstream.
渗透性口渴与血液中盐的浓度有关。
So let's say you ingest something very, very salty.
假设您摄入了非常非常咸的东西。
Let's say you ingest a big bag of, I confess I don't eat these very often, but I really like those kettle potato chips, and I don't have too much shame about that because I think I have a pretty healthy relationship to food, and I enjoy them, and I understand that it will drive salt levels up in my bloodstream, and that will cause me to be thirsty.
假设你吃了一大袋，我承认我不经常吃这些，但我真的很喜欢那些水壶薯片，而且我对此并没有太多羞耻，因为我认为我与食物有非常健康的关系，我喜欢它们，而且我知道它会提高我血液中的盐含量，这会让我口渴。
But why?
但为什么？
Why?
为什么？
Because neurons in the OVLT come in two main varieties.
因为 OVLT 中的神经元主要有两种类型。
One variety senses the osmolarity of the blood, and when the osmolarity, meaning the salt concentration in the blood is high, it activates these specific neurons in the OVLT.
其中一种可以感知血液的渗透压，当渗透压（即血液中的盐浓度）较高时，它会激活 OVLT 中的这些特定神经元。
And by activates, I mean it causes them to send electrical potentials, literally send electrical signals to other brain areas, and those other brain areas inspire a number of different downstream events.
我所说的激活，是指它使它们发送电势，实际上是向其他大脑区域发送电信号，而这些其他大脑区域激发了许多不同的下游事件。
The consequence of that communication is that a particular hormone is eventually released from the posterior pituitary.
这种交流的结果是，最终从垂体后叶释放出一种特定的激素。
So from the pituitary, there's a hormonal signal that's released called vasopressin.
因此，垂体会释放一种称为加压素的激素信号。
Vasopressin also goes by the name anti-diuretic hormone, and anti-diuretic hormone has the capacity to either restrict the amount of urine that we secrete or when that system is turned off, to increase the amount of urine that we secrete.
加压素也被称为抗利尿激素，抗利尿激素能够限制我们分泌的尿液量，或者当该系统关闭时，增加我们分泌的尿液量。
So there's a complicated set of cascades that's evoked by having high salt concentration in the blood.
因此，血液中高盐浓度会引发一系列复杂的级联反应。
There's also a complicated set of cascades that are evoked by having low concentrations of sodium in the blood.
血液中钠浓度低还会引发一系列复杂的级联反应。
But the pathway is nonetheless the same.
但路径仍然是相同的。
Its OVLT is detecting those osmolarity changes, communicating to the supraoptic nucleus.
它的 OVLT 正在检测这些渗透压的变化，并与视上核进行通信。
Supraoptic nucleus is either causing the release of or is releasing vasopressin, anti-diuretic hormone, or that system is shut off, so that the anti-diuretic hormone is not secreted, which would allow urine to flow more freely.
视上核要么引起抗利尿激素的释放，要么正在释放抗利尿激素，或者该系统被关闭，从而不分泌抗利尿激素，这将使尿液更自由地流动。
Right?
正确的？
Anti-diuretic means anti release of urine, and by shutting that off, you are going to cause the release of urine.
抗利尿剂意味着阻止尿液的释放，通过关闭它，你将导致尿液的释放。
You're sort of allowing a system to flow, so to speak.
可以这么说，你有点让系统流动。
The second category of thirst is hypovolemic thirst.
第二类口渴是低血容量性口渴。
Hypovolemic thirst occurs when there's a drop in blood pressure.
当血压下降时，就会出现低血容量性口渴。
Okay?
好的？
So the OVLT, as I mentioned before, can sense osmolarity based on the fact that it has these neurons that can detect how much salt is in the bloodstream.
因此，正如我之前提到的，OVLT 可以感知渗透压，因为它的神经元可以检测血液中的盐含量。
But the OVLT also harbors neurons that are of the baroreceptor, mechanoreceptor category.
但 OVLT 还包含属于压力感受器、机械感受器类别的神经元。
Now, more On baroreceptors and mechanoreceptors later.
现在，稍后将详细介绍压力感受器和机械感受器。
But baroreceptors are essentially a receptor, meaning a protein that's in a cell that responds to changes in blood pressure.
但压力感受器本质上是一种受体，是指细胞中对血压变化做出反应的蛋白质。
So there are a number of things that can cause decreases in blood pressure.
因此，有很多因素会导致血压下降。
Some of those include, for instance, if you lose a lot of blood, if you're bleeding quite a lot, or in some cases if you vomit quite a lot, or if you have extensive diarrhea, or any combination of those.
其中一些包括，例如，如果您失血过多，如果您流血很多，或者在某些情况下如果您呕吐很多，或者如果您严重腹泻，或者这些情况的任何组合。
Both types of thirst, osmotic thirst and hypovolemic thirst, are not just about seeking water, but they also are about seeking salt.
渗透性口渴和低血容量性口渴这两种类型的口渴，不仅仅是寻求水，而且还涉及盐。
In very general terms, salt, AKA sodium, can help retain water, but sodium and water work together in order to generate what we call thirst.
一般来说，盐（又名钠）可以帮助保留水分，但钠和水共同作用才能产生我们所说的口渴。
Sodium and water work together in order to either retain water or inspire us to let go of water, to urinate.
钠和水共同作用，以保留水分或促使我们排出水分、排尿。
I'd like to take a quick break and acknowledge one of our sponsors, Function.
我想稍微休息一下并感谢我们的赞助商之一 Function。
Last year I became a Function member after searching for the most comprehensive approach to lab testing.
去年，在寻找最全面的实验室测试方法后，我成为了一名功能成员。
Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health.
Function 提供 100 多项高级实验室测试，为您提供整个身体健康状况的关键快照。
This snapshot offers you with insights on your heart health, hormone health, immune functioning, nutrient levels, and much more.
此快照为您提供有关心脏健康、激素健康、免疫功能、营养水平等方面的见解。
Function not only provides testing of over 100 biomarkers key to your physical and mental health, but it also analyzes these results and provides insights from top doctors who are expert in the relevant areas.
Function 不仅提供对您的身心健康至关重要的 100 多种生物标记物的测试，而且还分析这些结果并提供相关领域专家的顶级医生的见解。
For example, in one of my first tests with Function, I learned that I had elevated levels of mercury in my blood.
例如，在我第一次使用 Function 进行测试时，我发现我的血液中汞含量升高。
Function not only helped me detect that, but offered insights into how best to reduce my mercury levels, which included limiting my tuna consumption, I'd been eating a lot of tuna, while also making an effort to eat more leafy greens and supplementing with NAC, N-acetylcysteine, both of which can support glutathione production and detoxification.
功能不仅帮助我发现了这一点，还为我提供了如何最好地降低汞含量的见解，其中包括限制我的金枪鱼摄入量，我一直在吃大量金枪鱼，同时还努力多吃绿叶蔬菜并补充 NAC、N-乙酰半胱氨酸，这两者都可以支持谷胱甘肽的产生和解毒。
And I should say, by taking a second Function test, that approach worked.
我应该说，通过进行第二次功能测试，这种方法奏效了。
Comprehensive blood testing is vitally important.
全面的血液检测至关重要。
There are so many things related to your mental and physical health that can only be detected in a blood test.
有很多与您的心理和身体健康相关的事情只能通过血液检查来检测。
The problem is, blood testing has always been very expensive and complicated.
问题是，血液检测一直非常昂贵且复杂。
In contrast, I've been super impressed by Function's simplicity and at the level of cost.
相比之下，Function 的简单性和成本水平给我留下了深刻的印象。
It is very affordable.
这是非常实惠的。
As a consequence, I decided to join their scientific advisory board, and I'm thrilled that they're sponsoring the podcast.
因此，我决定加入他们的科学顾问委员会，我很高兴他们赞助了这个播客。
If you'd like to try Function, you can go to functionhealth.com/huberman.
如果您想尝试 Function，可以访问 functionhealth.com/huberman。
Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman podcast listeners.
Function 目前有超过 250,000 人的等待名单，但他们正在为 Huberman 播客听众提供早期访问服务。
Again, that's functionhealth.com/huberman to get early access to Function.
同样，可以通过 functionhealth.com/huberman 提前访问 Function。
So before we can dive into the specifics around salt and how to use salt for performance, and various recommendations and things to avoid, we need to drill a little bit deeper into this fluid balance mechanism in the body.
因此，在我们深入了解盐的细节、如何使用盐来提高性能以及各种建议和应避免的事情之前，我们需要更深入地了解体内的这种液体平衡机制。
And for that reason, we have to pay at least a little bit of attention to the kidney.
因此，我们必须至少对肾脏给予一点关注。
The kidney is an incredible organ, and one of the reasons the kidney is so amazing is that it's responsible for both retaining, holding onto, or allowing the release of various substances from the body.
肾脏是一个令人难以置信的器官，肾脏如此神奇的原因之一是它负责保留、保留或允许从体内释放各种物质。
Basically, blood enters the kidney and it goes through a series of tubes which are arranged into loops.
基本上，血液进入肾脏并通过一系列排列成环的管道。
If you want to look more into this, there's the beautiful loop of Henle and other aspects of the kidney design that allow certain substances to be retained and other substances to be released, depending on how concentrated those substances are in the blood.
如果你想更深入地了解这一点，可以看到美丽的亨利循环和肾脏设计的其他方面，它们允许保留某些物质并释放其他物质，具体取决于这些物质在血液中的浓度。
The kidney responds to a number of hormonal signals, including vasopressin, for instance, antidiuretic hormone, in order to hold onto more fluid if that's what your brain and body need, and it responds to other hormonal signals as well.
肾脏对许多激素信号做出反应，包括加压素，例如抗利尿激素，以便保留更多的液体（如果您的大脑和身体需要的话），并且它也会对其他激素信号做出反应。
So it's a pretty complex organ.
所以它是一个非常复杂的器官。
So the way the kidney is designed is that about 90% of the stuff that's absorbed from the blood is going to be absorbed early in this series of tubes.
因此，肾脏的设计方式是，从血液中吸收的大约 90% 的物质将在这一系列管道中尽早被吸收。
So just to give a really simple example, let's say that you are very low on fluid.
举一个非常简单的例子，假设您的液体含量非常低。
You haven't had much to drink in a while, maybe you're walking around on a hot day.
你已经有一段时间没喝太多水了，也许你是在大热天四处走动。
Chances are that the neurons in your OVLT will sense the increase in osmolarity.
OVLT 中的神经元很可能会感觉到渗透压的增加。
The concentration of salt is going to be increased relative to the fluid volume that's circulating.
相对于循环的液体体积，盐的浓度将会增加。
This, of course, assumes that you haven't excreted a lot of sodium for one reason or another.
当然，这是假设您由于某种原因没有排出大量钠。
But that increase in osmolarity is detected by the OVLT.
但 OVLT 可以检测到渗透压的增加。
The OVLT is going to signal a bunch of different cascades through the supraoptic nucleus, et cetera, and then vasopressin is going to be released into the bloodstream, and vasopressin, again also called antidiuretic hormone, is going to act on the kidney and change the kidney's function in a couple of different ways, some mechanical, some chemical, in order to make sure that your kidney does not release much water, doesn't make you want to urinate, and in fact, even if you would try to urinate, your body's going to tend to hold onto its fluid stores.
OVLT 将通过视上核等发出一系列不同的级联信号，然后加压素将被释放到血液中，而加压素，又称为抗利尿激素，将以几种不同的方式作用于肾脏并改变肾脏的功能，一些是机械的，一些是化学的，以确保您的肾脏不会释放太多的水，不会让您想排尿，事实上，即使当你尝试小便时，你的身体会倾向于保留其储存的液体。
So a very simple, straightforward example.
这是一个非常简单、直接的例子。
We can also give the other example whereby if you are ingesting a lot of water and it's not a particularly hot day and you're not sweating very much, let's assume your salt intake is constant or is low for whatever reason, well, then the osmolarity, the salt concentration in your blood is going to be lower.
我们还可以举另一个例子，如果你摄入了大量的水，而且天气不是特别热，而且你出汗不多，那么我们假设你的盐摄入量是恒定的，或者由于某种原因很低，那么渗透压，你血液中的盐浓度就会降低。
Your OVLT will detect that because of these osmosensing neurons in your OVLT.
由于 OVLT 中有这些渗透感应神经元，您的 OVLT 会检测到这一点。
Your OVLT will fail to signal to the supraoptic nucleus, and there will not be the release of vasopressin, antidiuretic hormone, and you can excrete all the water that your body wants to excrete, meaning you'll be able to urinate.
您的 OVLT 将无法向视上核发出信号，并且不会释放加压素（抗利尿激素），您可以排出身体想要排出的所有水分，这意味着您将能够排尿。
There's no holding onto water at the level of the kidney.
肾脏层面无法保留水分。
So how much salt do we need, and what can we trust in terms of trying to guide our ingestion of salt?
那么我们需要多少盐，我们可以相信什么来指导我们摄入盐呢？
First of all, I want to be very clear that there are a number of people out there that have pre-hypertension or hypertension.
首先，我想明确的是，有很多人患有高血压前期或高血压。
You need to know if you have pre-hypertension or hypertension.
您需要知道您是否患有高血压前期或高血压。
You need to know if you have normal Tension, meaning normal blood pressure.
您需要知道您的紧张程度是否正常，即血压是否正常。
Everyone should know their blood pressure.
每个人都应该知道自己的血压。
It's an absolutely crucial measurement that has a lot of impact on your immediate and long-term health outcomes.
这是一项绝对重要的衡量标准，对您的近期和长期健康结果有很大影响。
It informs a lot about what you should do.
它告诉我们很多关于你应该做什么的信息。
Should you be doing more cardiovascular exercise?
你应该做更多的心血管运动吗？
Should you be ingesting more or less salt?
应该多吃盐还是少吃盐？
And without knowing what your blood pressure is, I can't give a one-size-fits-all recommendation, and indeed, I'm not going to give medical recommendations.
在不知道你的血压是多少的情况下，我无法给出一刀切的建议，事实上，我也不会给出医疗建议。
I'm simply going to spell out what I know about the research, which hopefully will point you in the direction of figuring out what's right for you in terms of salt and indeed, fluid intake.
我只是简单地阐述一下我对这项研究的了解，希望它能为您指明方向，找出适合您的盐摄入量和液体摄入量。
There is a school of thought that everybody is consuming too much salt, and I do want to highlight the fact that there are dozens, if not hundreds of quality papers that point to the fact that a "high salt diet" can be bad for various organs and tissues in the body, including the brain.
有一个学派认为每个人都摄入了过多的盐，我确实想强调一个事实，即有数十篇甚至数百篇高质量论文指出“高盐饮食”可能对身体的各个器官和组织有害，包括大脑。
It just so happens that because fluid balance, both inside and outside of cells, is crucial, not just for your heart and for your lungs and for your liver and for all the organs of your body, but also for your brain, that if the salt concentration inside of cells in your brain becomes too high, neurons suffer.
碰巧的是，由于细胞内部和外部的液体平衡至关重要，不仅对您的心脏、肺部、肝脏和身体的所有器官，而且对您的大脑也至关重要，因此，如果大脑细胞内的盐浓度过高，神经元就会受到影响。
They will draw fluid into those cells because water tends to follow salt, as I mentioned before, and those cells can swell.
正如我之前提到的，它们会将液体吸入这些细胞，因为水往往会跟随盐，并且这些细胞会膨胀。
You can literally get swelling of brain tissue.
您实际上可能会出现脑组织肿胀。
Conversely, if salt levels are too low inside of cells in any tissue of the body, but in the brain included, then the cells of the body and brain can shrink because water is pulled into the extracellular space away from cells, and indeed, under those conditions, brain function can suffer, and indeed, the overall health of the brain can suffer.
相反，如果身体任何组织（包括大脑）的细胞内盐含量过低，那么身体和大脑的细胞就会收缩，因为水被拉入远离细胞的细胞外空间，事实上，在这种情况下，大脑功能可能会受到影响，而且大脑的整体健康也会受到影响。
At fairly low levels of sodium, meaning at about two grams per day, you run fewer health risks, but the number of risks continues to decline as you move towards four and five grams per day.
在钠含量相当低的情况下，即每天大约两克，您面临的健康风险会减少，但随着您每天摄入四克和五克，风险的数量会继续下降。
And then as you increase your salt intake further, then the risk dramatically increases.
然后，当您进一步增加盐摄入量时，风险就会急剧增加。
Most people are probably consuming more than that because of the fact that they are ingesting processed foods, and processed foods tend to have more salt in them than non-processed foods.
大多数人的消费量可能超过这个数字，因为他们摄入的是加工食品，而加工食品往往比非加工食品含有更多的盐。
But if we are to take this number of 2.3 grams, that's the recommended cutoff for ingestion of sodium, that indeed is associated with low incidence of hazardous outcomes, cardiovascular events, stroke, et cetera.
但如果我们要摄入 2.3 克这个数字，那就是建议的钠摄入量临界值，这确实与危险结果、心血管事件、中风等的低发生率相关。
So again, I want to be very, very clear that you need to know your blood pressure.
再次强调，我想非常非常清楚地表明，您需要了解自己的血压。
If you have high blood pressure or you're pre-hypertensive, you should be especially cautious about doing anything that increases your blood pressure.
如果您患有高血压或处于高血压前期，则应特别谨慎行事，不要做任何会导致血压升高的事情。
And as always, you want to, of course, talk to your doctor about doing anything that could adjust your health in any direction.
当然，与往常一样，您当然想与您的医生讨论做任何可以在任何方向上调整您的健康的事情。
But there are a number of people out there that have low blood pressure, people that get dizzy when they stand up, people that are feeling chronically fatigued.
但也有很多人患有低血压、站立时头晕、长期感到疲劳的人。
And in some cases, not all, those groups can actually benefit from increasing their sodium intake.
在某些情况下，并非全部，这些群体实际上可以从增加钠摄入量中受益。
Why?
为什么？
Well, because of the osmolarity of blood that we talked about before, where if you have a certain concentration of sodium, meaning sufficient sodium in your bloodstream, that will tend to draw water into the bloodstream, and essentially the pipes that are your capillaries, arteries, and veins will be full.
嗯，因为我们之前讨论过血液的渗透压，如果你有一定浓度的钠，这意味着你的血液中有足够的钠，这往往会将水吸入血液中，基本上你的毛细血管、动脉和静脉的管道就会充满。
The blood pressure will get up to your head, whereas some people, their blood pressure is low because the osmolarity of their blood is low, and that can have a number of downstream consequences.
血压会上升到你的头部，而有些人的血压很低，因为他们的血液渗透压很低，这可能会产生许多下游后果。
I should also mention it can be the consequence itself of challenges or even deficits in kidney function, but all of these organs are working together.
我还应该提到，这可能是肾功能挑战甚至缺陷本身的结果，但所有这些器官都在协同工作。
So the encouragement here is not necessarily to ingest more sodium, it's to know your blood pressure and to address whether or not an increase in sodium intake would actually benefit your blood pressure in a way that could relieve some of the dizziness and other symptoms of things like orthostatic disorders.
因此，这里鼓励的不一定是摄入更多的钠，而是要了解您的血压，并确定增加钠摄入量是否真的有利于您的血压，从而缓解一些头晕和直立障碍等其他症状。
Let's look at what the current recommendations are for people that suffer from orthostatic disorders like orthostatic hypo, meaning too low tension, orthostatic hypotension, postural tachycardia syndrome, sometimes referred to as POTS, P-O-T-S, or idiopathic orthostatic tachycardia and syncope.
让我们看看目前针对患有直立性低血压（即张力过低）、直立性低血压、体位性心动过速综合征（有时称为 POTS、P-O-T-S 或特发性直立性心动过速和晕厥）等直立性障碍的患者的建议。
Those groups are often told to increase their salt intake in order to combat their symptoms.
这些群体经常被告知要增加盐摄入量以对抗症状。
The American Society of Hypertension recommends anywhere from 6,000 to 10,000.
美国高血压协会建议的剂量为 6,000 至 10,000。
These are very high levels.
这些都是非常高的水平。
So this is six grams to 10 grams of salt per day.
所以这是每天 6 克到 10 克的盐。
Keeping in mind, again, that salt is not the same as sodium.
再次记住，盐与钠不同。
So that equates to about 2,400 to 4,000 milligrams of sodium per day.
这相当于每天大约 2,400 至 4,000 毫克钠。
I point out this paper, and I point out these higher salt recommendations to emphasize again that context is vital.
我指出这篇论文，并指出这些高盐建议，以再次强调背景至关重要。
That people with high blood pressure are going to need certain amounts of salt intake.
高血压患者需要摄入一定量的盐。
People with lower blood pressure are going to need higher amounts of salt.
血压较低的人需要更多的盐。
And for most people out there, you're going to need to evaluate how much salt intake is going to allow your brain and body to function optimally.
对于大多数人来说，您需要评估摄入多少盐才能让您的大脑和身体发挥最佳功能。
So if you're exercising a lot, if you're in a particular cold, dry environment or a particular hot environment, you ought to be ingesting sufficient amounts of salt and fluid.
因此，如果您经常锻炼，如果您处于特别寒冷、干燥的环境或特别炎热的环境中，您应该摄入足够量的盐和液体。
A rule of thumb for exercise-based replenishment of fluid comes from what I, some episodes back, referred to as the Galpin equation.
基于运动补充液体的经验法则来自于我在某些情节中所说的加尔平方程。
The Galpin equation, I named it after Andy Galpin, and I think that is the appropriate attribution there.
加尔平方程，我以安迪·加尔平的名字命名，我认为这是合适的归属。
Andy Galpin is an exercise physiologist.
安迪·加尔平 (Andy Galpin) 是一位运动生理学家。
So the Galpin equation is based on the fact that we lose about one to five pounds of water per hour, which can definitely impact our mental capacity and our physical performance.
因此，加尔平方程基于这样一个事实：我们每小时失去大约一到五磅的水，这肯定会影响我们的心理能力和身体表现。
And the reason that loss of water from our system impacts mental capacity and physical performance has a lot to do with literally the changes in the volume of those cells, the size of those cells, based on how much sodium is contained in or outside those cells.
我们身体系统中水分的流失会影响精神能力和身体表现，这与这些细胞体积的变化有很大关系，这些细胞的大小取决于这些细胞内部或外部含有多少钠。
And the formula for hydration The so-called Galpin equation is your body weight in pounds divided by 30 equals the ounces of fluid you should drink every 15 minutes.
水合作用的公式所谓的加尔平方程是您的体重（磅）除以 30，等于您每 15 分钟应喝的液体量（盎司）。
Now, the Galpin equation is mainly designed for exercise, but I think is actually a very good rule of thumb for any time that you need to engage mental capacity, not just physical performance.
现在，加尔平方程主要是为锻炼而设计的，但我认为，无论何时，当你需要调动心智能力而不仅仅是身体表现时，它实际上都是一个非常好的经验法则。
The idea is to make sure that you're entering the activity, cognitive or physical, sufficiently hydrated, and that throughout that activity, you're hydrating regularly.
这样做的目的是确保您在参加认知或身体活动时补充足够的水分，并且在整个活动过程中定期补充水分。
And it points to the fact that most people are probably under-hydrating, but not just under-hydrating from the perspective of not ingesting enough water, that they're probably not getting enough electrolytes as well, sodium, potassium, and magnesium.
它指出了这样一个事实：大多数人可能水分不足，但不仅仅是从没有摄入足够的水的角度来看水分不足，他们也可能没有获得足够的电解质、钠、钾和镁。
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.
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。
So we've all heard about how excess salt is bad for blood pressure, damage the heart, the brain, et cetera.
我们都听说过过量的盐对血压有害，会损害心脏、大脑等。
I do want to give some voice to situations where too little salt can actually cause problems, and this has everything to do with the nervous system.
我确实想对盐太少实际上会导致问题的情况发表一些看法，而这与神经系统有关。
So without getting into excessive amounts of detail, the kidneys, as we talked about before, are going to regulate salt and fluid balance.
因此，无需过多讨论细节，正如我们之前讨论的，肾脏将调节盐和液体平衡。
The adrenal glands, which are right atop the kidneys, are going to make glucocorticoids like aldosterone, and those are going to directly impact things like fluid balance, and in part, they do that by regulating how much craving for and tolerance of salty solutions we have.
位于肾脏顶部的肾上腺将产生醛固酮等糖皮质激素，这些糖皮质激素将直接影响液体平衡等物质，在某种程度上，它们通过调节我们对盐溶液的渴望和耐受程度来实现这一点。
The whole basis for a relationship between the adrenal system, these glucocorticoids, things like aldosterone, and the craving for sodium is that the stress system is a generic system designed to deal with various challenges to the organism, to you, or to me, or to an animal.
肾上腺系统、这些糖皮质激素、醛固酮等物质和对钠的渴望之间关系的整个基础是，压力系统是一个通用系统，旨在应对有机体、对你、对我或对动物的各种挑战。
And those challenges can arrive in many different forms.
这些挑战可以以多种不同的形式出现。
It can be an infection, it can be famine, it can be lack of water, and so on.
可能是感染、可能是饥荒、可能是缺水等等。
But in general, the stress response is one of elevated heart rate, elevated blood pressure, and an ability to maintain movement and resistance to that challenge.
但总的来说，压力反应是心率升高、血压升高以及保持运动和抵抗挑战的能力。
Okay?
好的？
It's clear from a number of studies that if sodium levels are too low, that our ability to meet stress challenges is impaired.
许多研究清楚地表明，如果钠含量太低，我们应对压力挑战的能力就会受到损害。
There are conditions such as when we are under stress challenge when there is a natural craving for more sodium, and that natural craving for more sodium is hardwired into us as a way to meet that challenge.
在某些情况下，例如当我们面临压力挑战时，我们会自然地渴望更多的钠，而这种对更多钠的自然渴望是我们与生俱来的，作为应对这一挑战的一种方式。
Now, we can't have a discussion about sodium without having a discussion about the other electrolytes, magnesium and potassium.
现在，我们不能在不讨论其他电解质（镁和钾）的情况下讨论钠。
I want to emphasize that many people are probably getting enough magnesium in their diet that they don't need to supplement magnesium.
我想强调的是，许多人可能从饮食中摄入了足够的镁，因此他们不需要补充镁。
Some people, however, opt to supplement magnesium in ways that can support them, and there are many different forms of magnesium, and just in very brief passing, I'll just say that there is some evidence that you can reduce muscle soreness from exercise by ingestion of magnesium malate, M-A-L-A-T-E.
然而，有些人选择以支持他们的方式补充镁，镁有许多不同的形式，我只想简单地说，有一些证据表明，通过摄入苹果酸镁 M-A-L-A-T-E 可以减轻运动引起的肌肉酸痛。
I've talked before about magnesium threonate, T-H-R-E-N-O-A-T-E, magnesium threonate, for sake of promoting the transition into sleep and for depth of sleep.
我之前谈到过苏糖酸镁，T-H-R-E-N-O-A-T-E，苏糖酸镁，是为了促进睡眠过渡和睡眠深度。
And then there are other forms of magnesium, magnesium bisglycinate, which seems at least on par with magnesium threonate in terms of promoting transition into and depth of sleep, and so on.
还有其他形式的镁，即双甘氨酸镁，在促进睡眠过渡和睡眠深度等方面，它似乎至少与苏糖酸镁相当。
There are other forms of magnesium, magnesium citrate, which has other functions.
还有其他形式的镁，柠檬酸镁，具有其他功能。
Actually, magnesium citrate is a fairly effective laxative, not known to promote sleep and things of that sort.
事实上，柠檬酸镁是一种相当有效的泻药，但不知道它能促进睡眠等。
So a lot of different forms of magnesium, and there's still other forms out there.
镁有很多不同的形式，而且还有其他形式。
Many people are not getting enough magnesium.
许多人没有摄入足够的镁。
Many people are.
很多人都是。
Okay, so that's magnesium.
好吧，这就是镁。
Anytime we're talking about sodium balance, we have to take into consideration potassium because the way that the kidney works and the way that sodium balance is regulated both in the body and the brain is that sodium and potassium are working in close concert with one another.
每当我们谈论钠平衡时，我们都必须考虑钾，因为肾脏的工作方式以及身体和大脑中钠平衡的调节方式是钠和钾相互密切配合。
There are a lot of different recommendations about ratios out there, and they range widely from two to one ratio of potassium to sodium.
关于钾钠比例有很多不同的建议，范围广泛，从二比一的钾钠比例不等。
I've heard it in the other direction too.
我也从另一个方向听到过。
I've heard a two to one sodium to potassium.
我听说过钠与钾的比例为二比一。
The recommendations vary.
建议各不相同。
Now, for people that are following low carbohydrate diets, one of the most immediate effects of a low carbohydrate diet is that you're going to excrete more water.
现在，对于遵循低碳水化合物饮食的人来说，低碳水化合物饮食最直接的影响之一就是你会排出更多的水。
And so under those conditions, you're also going to lose not just water, but you'll probably also lose sodium and potassium.
因此，在这些条件下，您不仅会失去水，而且可能还会失去钠和钾。
And so Some people, many people in fact, find that when they are on a lower or low carbohydrate diet, then they need to make sure that they're getting enough sodium and enough potassium.
因此，有些人（实际上是很多人）发现，当他们采用较低或低碳水化合物饮食时，他们需要确保摄入足够的钠和钾。
And of course, some people who are on low carbohydrate diets do ingest vegetables, or other forms of food that carry along with them potassium.
当然，一些低碳水化合物饮食的人确实会摄入蔬菜或其他含有钾的食物。
So it's quite variable from person to person.
所以这个因人而异。
You can imagine if carbohydrate holds water, water and salt balance and potassium go hand in hand, that if you're on a low carbohydrate diet, that you might need to adjust your salt intake and potassium.
您可以想象，如果碳水化合物能保持水分，水盐平衡和钾齐头并进，如果您采用低碳水化合物饮食，则可能需要调整盐和钾的摄入量。
And conversely, that if you're on a carbohydrate-rich diet or a moderate carbohydrate diet, then you may need to ingest less sodium and less potassium.
相反，如果您采用富含碳水化合物的饮食或中等碳水化合物的饮食，那么您可能需要摄入更少的钠和钾。
So up until now, we've been talking about salt as a substance and a way to regulate fluid balance and blood volume and so on.
到目前为止，我们一直在谈论盐作为一种物质以及调节体液平衡和血容量等的一种方式。
We haven't talked a lot about salt as a taste or the taste of things that are salty.
我们还没有过多谈论盐作为一种味道或咸味东西的味道。
And yet we know that we have salt receptors, meaning neurons that fire action potentials when salty substances are detected, much in the same way that we have sweet detectors and bitter detectors, and we have detectors of umami, the savory flavor on our tongue.
然而我们知道我们有盐受体，这意味着当检测到咸物质时会激发动作电位的神经元，就像我们有甜味探测器和苦味探测器，以及我们舌头上的鲜味探测器一样。
Well, we also have salt sensors at various locations throughout our digestive tract, although the sensation and the taste of salt actually exerts a very robust effect on certain areas of the brain that can either make us crave more or sate, meaning fulfill, our desire for salt.
好吧，我们在整个消化道的不同位置也有盐传感器，尽管盐的感觉和味道实际上对大脑的某些区域产生了非常强烈的影响，可以让我们渴望更多或满足，意思是满足我们对盐的渴望。
And you can imagine why this would be important.
您可以想象为什么这很重要。
Your brain actually has to register whether or not you're bringing in salt in order to know whether or not you are going to crave salt more or not.
实际上，你的大脑必须记录你是否摄入了盐，才能知道你是否会更加渴望盐。
And beautiful work that's been done by the Zucker Lab, Z-U-K-E-R, Zucker Lab at Columbia University, as well as many other labs, have used imaging techniques and other techniques such as molecular biology to define these so-called parallel pathways, parallel meaning pathways that represent sweet or the presence of sweet taste in the mouth and gut.
Zucker 实验室、Z-U-K-E-R、哥伦比亚大学的 Zucker 实验室以及许多其他实验室所做的出色工作，使用成像技术和分子生物学等其他技术来定义这些所谓的平行路径，即代表甜味或口腔和肠道中甜味存在的平行意义路径。
Parallel pathways meaning neural circuits that represent the presence of salty tastes in the mouth and gut and so on, and that those go into the brain, move up through brain stem centers and up to the neocortex, indeed where our seat of our conscious perception is, to give us a sense and a perception of the components of the foods that we happen to be ingesting.
平行通路意味着代表口腔和肠道等部位咸味存在的神经回路，这些神经回路进入大脑，通过脑干中心向上移动到新皮质，实际上是我们意识感知的所在地，让我们对我们碰巧摄入的食物成分有一种感觉和感知。
The pathways, the parallel pathways for salty and the parallel pathways for sweet and bitter and so on, can actually interact, and this has important relevance in the context of food choices and sugar craving.
这些途径，咸味的平行途径以及甜味和苦味的平行途径等等，实际上可以相互作用，这在食物选择和糖渴望的背景下具有重要的相关性。
One of the things that's commonplace nowadays is in many processed foods, there is a business, literally, a business of putting so-called hidden sugars.
现在很常见的一件事是，在许多加工食品中，有一种生意，从字面上看，就是一种放置所谓隐藏糖的生意。
And these hidden sugars are not always in the form of caloric sugars.
而且这些隐藏的糖并不总是以热量糖的形式存在。
They're sometimes in the form of artificial sweeteners into various foods.
它们有时以人造甜味剂的形式添加到各种食物中。
And you might say, "Well, why would they put more sugar into a food and then disguise the sugary taste, given that sweet tastes often compel people to eat more of these things?" Well, it's a way actually of bypassing some of the homeostatic mechanisms for sweet.
你可能会说，“既然甜味常常迫使人们吃更多这些东西，为什么他们会在食物中加入更多的糖，然后掩盖含糖的味道呢？”嗯，这实际上是绕过一些甜味稳态机制的一种方法。
Even though we might think that the more sweet stuff we eat, the more sweet stuff we crave, in general, people have a threshold whereby they say, "Okay, I've had enough sugary stuff."
尽管我们可能认为我们吃的甜食越多，我们就越渴望甜食，但总的来说，人们有一个阈值，他们会说：“好吧，我已经吃够了含糖的东西。”
So these sensory systems interact in this way.
所以这些感觉系统以这种方式相互作用。
By putting sugars into foods and hiding the sugary taste of those foods, those foods, even if they contain artificial sweeteners that will then signal to the brain to release more dopamine and make you crave more of that food, whereas had you been able to perceive the true sweetness of that food, you might have consumed less, and indeed, that's what happens.
通过将糖放入食物中并隐藏这些食物的糖味，这些食物即使含有人造甜味剂，也会向大脑发出信号，释放更多的多巴胺，让你渴望更多的食物，而如果你能够感知到该食物的真正甜味，你可能会吃得更少，事实上，就是这样。
So these hidden sugars are kind of diabolical.
所以这些隐藏的糖是一种恶魔。
Why am I talking about all of this in the context of an episode on salt?
为什么我要在关于盐的一集的背景下谈论所有这些？
Well, as many of you have probably noticed, a lot of foods out there contain a salty-sweet combination, and it is that combination of salty and sweet which can actually lead you to consume more of the salty-sweet food than you would have if it had just been sweet or it had just been salty.
嗯，正如你们中的许多人可能已经注意到的那样，很多食物都含有咸甜组合，而正是这种咸甜组合实际上会导致您比只吃甜食或只吃咸食时消耗更多的咸甜食物。
And that's because both sweet taste and salty taste have a homeostatic balance.
这是因为甜味和咸味都具有稳态平衡。
So if you ingest something that's very, very salty, pretty soon your appetite for salty foods will be reduced.
因此，如果您摄入非常非常咸的东西，很快您对咸食物的胃口就会减少。
But if you mask some of that with sweet, well, because of the interactions of these parallel pathways, you somewhat shut down your perception of how much salt you're ingesting.
但如果你用甜味掩盖其中的一些，那么，由于这些平行途径的相互作用，你会在某种程度上关闭对自己摄入了多少盐的感知。
Or conversely, by ingesting some salt with sweet foods, you mask some of the sweetness of the sweet foods that you're tasting, and you will continue to indulge in those foods.
或者相反，通过在甜食中摄入一些盐，您可以掩盖您正在品尝的甜食的一些甜味，并且您将继续沉迷于这些食物。
So salty-sweet interactions can be very diabolical.
因此，咸甜相互作用可能非常可怕。
They can also be very tasty, but they can be very diabolical in terms of inspiring you to eat more of a particular food than you would otherwise if you were just following your homeostatic salt or your homeostatic sugar balance systems.
它们也可以非常美味，但如果您只是遵循体内平衡盐或体内平衡糖平衡系统，那么它们可能会非常邪恶地激励您吃更多的特定食物。
So your brain has a way of representing the pure form of taste, salty, sweet, bitter, et cetera, and has a way of representing their combinations.
所以你的大脑有一种方式来代表味道的纯粹形式，咸的、甜的、苦的等等，并且有一种方式来代表它们的组合。
And food manufacturers have exploited this to a large degree.
食品制造商在很大程度上利用了这一点。
I mention all of this because if you're somebody who's looking to explore either increasing or decreasing your sodium intake for health benefits, for performance benefits, in many ways, it is useful to do that in the context of a fairly pure, meaning unprocessed food intake background, whether or not that's keto, carnivore, omnivore, intermittent fasting, or what have you.
我之所以提到这一切，是因为如果你想探索增加或减少钠摄入量以获得健康益处、性能益处，那么在很多方面，在相当纯粹的、意味着未加工食物摄入背景的背景下这样做是有用的，无论是生酮、肉食动物、杂食动物、间歇性禁食还是其他什么。
It doesn't really matter.
这并不重要。
But the closer that foods are to their basic form and taste, meaning not combinations of large amounts of ingredients, and certainly avoiding highly processed foods, the more quickly you're going to be able to hone in on your specific salt appetite and salt needs, which as I've pointed out numerous times throughout this episode, are going to vary from person to person, depending on nutrition, depending on activity, depending on hormone status.
但食物越接近其基本形式和味道，意味着不是大量成分的组合，当然也要避免高度加工的食物，你就能越快地磨练你特定的盐食欲和盐需求，正如我在本集中多次指出的那样，这将因人而异，取决于营养、活动、激素状态。
So If you want to home in on the appropriate amount of sodium for you, yes, blood pressure is going to be an important metric to pay attention to as you go along.
因此，如果您想掌握适量的钠，是的，血压将是您在饮食过程中需要注意的一个重要指标。
But in determining whether or not increasing your salt intake might be beneficial, for instance, for reducing anxiety a bit, or for increasing blood pressure to offset some of these postural syndromes where you get dizzy, et cetera, or for improving sports performance or cognitive performance.
但要确定增加盐摄入量是否有益，例如，是否有助于减轻一点焦虑，或增加血压以抵消一些导致头晕的姿势综合症，等等，或改善运动表现或认知表现。
And indeed, many people find, and it's reviewed a bit, and some of the data are reviewed in the book, "The Salt Fix," that when people increase their salt intake in a backdrop of relatively unprocessed foods, that sugar cravings can indeed be vastly reduced, and that makes sense given the way that these neural pathways for salty and sweet interact.
事实上，许多人发现，并且对其进行了一些回顾，并且在《盐修复》一书中回顾了一些数据，当人们在相对未经加工的食物的背景下增加盐摄入量时，对糖的渴望确实可以大大减少，考虑到这些咸味和甜味的神经通路相互作用的方式，这是有道理的。
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 D3 K2 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 D3 K2。
Again, that's drinkag1, with the numeral one, .com/huberman to get six free travel packs and a bottle of vitamin D3 K2 with your subscription.
同样，这是 Drinkag1，通过数字 1 .com/huberman 订阅即可获得六个免费旅行包和一瓶维生素 D3 K2。
Now, thus far, I've already covered quite a lot of material, but I would be completely remiss if I didn't emphasize the crucial role that sodium plays in the way that neurons function.
到目前为止，我已经介绍了相当多的内容，但如果我不强调钠在神经元功能中发挥的关键作用，那我就完全失职了。
In fact, sodium is one of the key elements that allows neurons to function at all, and that's by way of engaging what we call the action potential.
事实上，钠是神经元发挥功能的关键元素之一，这是通过激活我们所说的动作电位来实现的。
The action potential is the fundamental way in which neurons communicate with one another.
动作电位是神经元相互交流的基本方式。
The point I'd like to make, at least as it relates to this episode on salt, is that having sufficient levels of salt in your system allows your brain to function, allows your nervous system to function at all.
我想表达的一点是，至少在与盐有关的这一事件中，你的系统中有足够的盐含量可以让你的大脑正常运转，让你的神经系统正常运转。
Again, this is the most basic aspect of nervous system function.
同样，这是神经系统功能最基本的方面。
And there are cases where this whole system gets disrupted, and that brings us to the topic of sodium and water balance.
在某些情况下，整个系统会受到干扰，这让我们想到了钠和水平衡的话题。
As many of you have probably heard, but hopefully, if you haven't, you'll take this message seriously, if you drink too much water, especially in a short amount of time, you can actually kill yourself, right?
你们中的许多人可能都听说过，但希望，如果您没有，您会认真对待这个信息，如果您喝太多的水，尤其是在短时间内，您实际上可以自杀，对吧？
And we certainly don't want that to happen.
我们当然不希望这种情况发生。
If you ingest a lot of water in a very short period of time, something called hypernatremia, you will excrete a lot of sodium very quickly, and your ability to regulate kidney function will be disrupted.
如果你在很短的时间内摄入大量的水，即所谓的高钠血症，你会很快排出大量的钠，你调节肾功能的能力就会受到干扰。
But in addition to that, your brain can actually stop functioning.
但除此之外，你的大脑实际上可能会停止运作。
And I've talked about this a bit in the episode on endurance, but there are instances in which competitive athletes have come into the stadium to finish a final lap of a long endurance race and are completely disoriented and actually can't find their way to the finish line.
我在关于耐力的一集中谈到了这一点，但有些情况下，竞技运动员进入体育场完成一场长距离耐力赛的最后一圈，却完全迷失了方向，实际上找不到到达终点线的路。
It might sound like kind of a silly crazy example, but there are examples of people having severe mental issues and physical issues post-exercise when that exercise involved a ton of sweating or hot environments or insufficient ingestion of fluids and electrolytes, because included in that electrolyte formula, of course, is sodium, and as you just learned, sodium is absolutely crucial for neurons to function.
这听起来像是一个愚蠢疯狂的例子，但有一些例子表明，当运动涉及大量出汗或炎热的环境或液体和电解质摄入不足时，人们在运动后会出现严重的精神问题和身体问题，因为电解质配方中当然包括钠，正如您刚刚了解到的，钠对于神经元的功能绝对至关重要。
So to briefly recap some of what I've talked about today, we talked about how the brain monitors the amount of salt in your brain and body and how that relates to thirst and the drive to consume more fluid and/or salty fluids.
因此，简单回顾一下我今天谈到的一些内容，我们讨论了大脑如何监测大脑和身体中的盐含量，以及它与口渴以及消耗更多液体和/或咸味液体的动力之间的关系。
We also talked a little bit about the hormones that come from the brain and operate at the level of the kidney in order to either retain or allow water to leave your system.
我们还讨论了一些来自大脑并在肾脏水平发挥作用的激素，以保留或允许水离开您的系统。
We talked a little bit about the function of the kidney itself, a beautiful organ.
我们讨论了肾脏本身的功能，肾脏是一个美丽的器官。
We talked about the relationship between salt intake and various health parameters and how a particular range of salt intake might be optimal depending on the context in which that range is being consumed, meaning depending on whether or not you're hypertensive, pre-hypertensive, or normal tension.
我们讨论了盐摄入量与各种健康参数之间的关系，以及特定范围的盐摄入量如何可能是最佳的，具体取决于该范围的摄入环境，这意味着取决于您是否患有高血压、高血压前期或正常紧张。
We talked about fluid intake and electrolyte intake, so sodium, potassium, and magnesium in the context of athletic or sports performance, but also in terms of maintaining cognitive function.
我们讨论了液体摄入量和电解质摄入量，以及运动或运动表现方面的钠、钾和镁，而且还讨论了维持认知功能。
We talked about the Galpin equation, which you could easily adapt to your body weight and to your circumstances.
我们讨论了加尔平方程，您可以轻松地适应您的体重和环境。
Of course, adjusting the amount of fluid and electrolyte intake upwards if you're exercising or working in very hot environments, downwards maybe if you're in less hot environments where you're sweating less, and so on.
当然，如果您在非常热的环境中锻炼或工作，则可以向上调整液体和电解质的摄入量；如果您处于不太热的环境中，出汗较少，则可以向下调整液体和电解质的摄入量，等等。
We also talked about the relationship between the stress system and the salt craving system and why those two systems interact, and why for some people who may suffer a bit from anxiety or under conditions of stress, increasing salt intake, provided it's done through healthy means, might actually be beneficial We also talked about conditions in which increasing salt intake might be beneficial for offsetting low blood pressure and some of these postural syndromes that can lead people to dizziness and so forth.
我们还讨论了压力系统和盐渴望系统之间的关系，以及为什么这两个系统相互作用，以及为什么对于一些可能有点焦虑或在压力条件下的人来说，增加盐摄入量（如果通过健康的方式完成）实际上可能是有益的。我们还讨论了增加盐摄入量可能有益于抵消低血压和一些可能导致人们头晕等的姿势综合症的情况。
These are things that have to be explored on an individual basis and, of course, have to be explored with the support of your doctor.
这些事情必须根据个人情况进行探索，当然也必须在医生的支持下进行探索。
We also talked about the perception of salt, meaning the perception of salty taste, and how the perception of salty taste and the perception of other tastes like sweet can interact with one another to drive things like increased sugar intake when you're not even aware of it.
我们还讨论了对盐的感知，即对咸味的感知，以及对咸味的感知和对甜味等其他味道的感知如何相互作用，从而在您甚至没有意识到的情况下导致诸如糖摄入量增加之类的事情。
And indeed, how the combination of salty and sweet tastes can bias you towards craving more, for instance, processed foods, and why that might be a good thing to avoid.
事实上，咸味和甜味的结合如何使您偏向于渴望更多，例如加工食品，以及为什么这可能是一件应该避免的好事。
And of course, we talked about salt and its critical role in the action potential, the fundamental way in which the nervous system functions at all.
当然，我们讨论了盐及其在动作电位中的关键作用，动作电位是神经系统发挥作用的基本方式。
So my hope for you in listening to this episode is that you consider a question, and that question is, what salt intake is best for you?
所以我希望你在听这集节目时考虑一个问题，这个问题是，什么盐摄入量最适合你？
And that you place that question in the context of your fluid intake, and crucially, that you place that in the context of the electrolytes more generally, meaning sodium, potassium, and magnesium.
你把这个问题放在你的液体摄入量的背景下，最重要的是，你把它放在更广泛的电解质的背景下，即钠、钾和镁。
And I hope I've been able to illuminate some of the beautiful ways in which the brain and the bodily organs interact in order to help us regulate this thing that we call sodium balance.
我希望我能够阐明大脑和身体器官相互作用的一些美丽方式，以帮助我们调节我们称之为钠平衡的东西。
And the fact that we have neurons in our brain that are both tuned to the levels of salt in our body and positioned in a location in the brain that allows them to detect the levels of salt in our body and to drive the intake of more or less salt and more or less fluid and other electrolytes, really just points to the beauty of the system that we've all evolved that allows us to interact with our environment and make adjustments according to the context of our daily and ongoing life.
事实上，我们大脑中的神经元既能适应我们体内的盐含量，又能定位在大脑中的某个位置，使它们能够检测我们体内的盐含量，并驱动摄入更多或更少的盐、更多或更少的液体和其他电解质，这实际上表明了我们所进化的系统的美妙之处，它使我们能够与环境互动，并根据我们的日常生活和持续生活的背景进行调整。
And last but certainly not least, thank you for your interest in science.
最后但并非最不重要的一点是，感谢您对科学的兴趣。
"I didn't like what you said," Odin pauses, "about the future."
“我不喜欢你所说的，”奥丁停顿了一下，“关于未来。”
This is the love story of real Hinge couple Odin and Edward, written and read by me, Curtis Garner.
这是真实的铰链夫妇奥丁和爱德华的爱情故事，由我柯蒂斯·加纳撰写和阅读。
Listen to the free audiobook now.
立即收听免费有声读物。