Essentials: Using Science to Optimize Sleep, Learning & Metabolism

I'm Andrew Huberman.

我是安德鲁·休伯曼。

And I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是斯坦福大学医学院的神经生物学和眼科教授。

Today is episode three of the podcast.

今天是播客的第三集。

And it is office hours.

现在是办公时间。

Office hours, as many of you know, it's where students come to the office of the professor, sit down and ask questions, requesting clarification about things that were confusing, or to simply go down the route of exploring a topic with more depth and detail.

正如你们许多人所知，在办公时间，学生们来到教授的办公室，坐下来提出问题，要求对令人困惑的事情进行澄清，或者只是沿着更深入、更详细的方向探索某个主题。

Somebody asked, what is the role of moonlight and fire-- I'm presuming they mean fireplace or candle or things of that sort-- in setting circadian rhythms?

有人问，月光和火——我猜它们是指壁炉或蜡烛或类似的东西——在设定昼夜节律方面起什么作用？

Is it OK to view moonlight at night?

晚上可以看月光吗？

Or will that wake me up?

或者这会叫醒我吗？

Will a fire in my fireplace or using candlelight be too much light?

壁炉里生火或使用烛光会不会太亮？

Great question.

很好的问题。

Turns out that moonlight, candlelight, and even a fireplace, if you have one of these roaring fires going in the fireplace, do not reset your circadian clock at night and trick your brain into thinking that it's morning, even though, if you've ever sat close to a fireplace or even a candle, that light seems very bright.

事实证明，月光、烛光，甚至壁炉，如果你的壁炉里有这些熊熊的火焰，不要在晚上重置你的生物钟，欺骗你的大脑认为现在是早上，尽管，如果你曾经坐在靠近壁炉甚至蜡烛的地方，那光看起来非常明亮。

And there are two reasons for that are very important.

有两个非常重要的原因。

The first one is that these neurons in your eye that I discussed in the previous episode, these melanopsin ganglion cells, also called intrinsically photosensitive ganglion cells, those cells adjust their sensitivity across the day.

第一个是我在上一集中讨论过的眼睛中的这些神经元，这些黑视蛋白神经节细胞，也称为本质光敏神经节细胞，这些细胞在一天中调整其敏感性。

And those cells respond best to the blue yellow contrast present in the rising and setting sun, so-called low solar angle sun, also discussed in the previous episode.

这些细胞对日出和日落时出现的蓝黄色对比反应最好，即所谓的低太阳角太阳，这也在上一集中讨论过。

But those cells adjust their sensitivity such that they will not activate the triggers in the brain that convey daytime signals when they view moonlight, even a full moon, a really bright moon, or fire, because we talked about just how crucial it is to avoid bright lights between the hours of about 10:00 PM and 4:00 AM, except when you need to view things for sake of safety or work and so forth.

但这些细胞会调整它们的敏感性，这样当它们看到月光时，即使是满月、非常明亮的月亮或火，它们也不会激活大脑中传递白天信号的触发器，因为我们讨论过在晚上 10:00 到凌晨 4:00 左右避免强光是多么重要，除非您出于安全或工作等原因需要查看事物。

I also received a lot of questions about red light.

我也收到了很多关于红灯的问题。

In principle, red light will not stimulate the melanopsin retinal neurons that wake up the brain and circadian clock and signal daytime.

原则上，红光不会刺激视网膜黑视蛋白神经元，而黑视蛋白视网膜神经元会唤醒大脑和昼夜节律时钟并在白天发出信号。

However, most of the red lights, in particular the red lights that come on these sheets or these products that people are supposed to view them in order to access a number of health effects, those are way too bright and would definitely wake up your body and brain.

然而，大多数红灯，特别是这些床单或这些产品上的红灯，人们应该通过查看它们来获得许多健康效果，这些红灯太亮了，肯定会唤醒您的身体和大脑。

So if you're thinking about red light for sake of avoiding the negative effects of light later in the day and at night, then you want that red light to be very, very dim, certainly much dimmer than it is on most of those commercial products.

因此，如果您考虑使用红光是为了避免白天晚些时候和晚上的光的负面影响，那么您希望红光非常非常暗，当然比大多数商业产品上的红光要暗得多。

Now, do you need red lights?

现在，你需要闯红灯吗？

No, although red lights are rather convenient because you can see pretty well with them on.

不，虽然红灯相当方便，因为红灯亮着你可以看得很清楚。

But if they're dim, they won't wake up the circadian clock.

但如果它们很暗，它们就不会唤醒生物钟。

They won't have this dopamine disrupting thing that we talked about in the previous podcast.

他们不会有我们在之前的播客中谈到的这种多巴胺干扰的事情。

OK, a huge number of people asked me about light through windows.

好吧，很多人问我关于透过窗户的光的问题。

Setting your circadian clock with sunlight coming through a window is going to take 50 to 100 times longer.

利用透过窗户的阳光来设置生物钟将需要花费 50 到 100 倍的时间。

You can download the free app Light Meter.

您可以下载免费的应用程序照度计。

You can have a bright day outside or some sunlight.

您可以在外面度过美好的一天或享受一些阳光。

Hold up that app.

按住那个应用程序。

Take a picture.

拍张照片。

It'll tell you how many lux are in that environment.

它会告诉您该环境中有多少勒克斯。

Now, close the window.

现在，关上窗户。

And if you want, close the screen.

如果需要，请关闭屏幕。

Or don't open the screen.

或者不打开屏幕。

You can do all sorts of experiments.

你可以做各种实验。

And you'll see that it will at least half the amount of lux.

你会发现它至少会减少一半的勒克斯量。

And it doesn't scale linearly-- meaning let's say I get 10,000 lux outside, 5,000 looking out through an open window.

而且它并不是线性缩放的——也就是说，假设我在室外的光照强度为 10,000 勒克斯，而通过打开的窗户向外看时则为 5,000 勒克斯。

And then I close the window.

然后我关上窗户。

And it's 2,500 lux.

照度为 2,500 勒克斯。

It does not mean that you just need to view that sunlight for twice as long if it's half as many lux.

这并不意味着如果勒克斯数减半，您只需观看两倍的阳光时间即可。

It's not like 2,500 lux means you need to look for 10 minutes and 5,000 lux means you look for five minutes.

这并不像 2,500 勒克斯意味着您需要观察 10 分钟，5,000 勒克斯意味着您需要观察 5 分钟。

It doesn't scale that way just because the biology doesn't work that way.

它不会以这种方式扩展，只是因为生物学不是这样工作的。

Best thing to do is to get outside if you can.

如果可以的话，最好的办法就是出去。

If you can't, next best thing to do is to keep that window open.

如果不能，下一步最好的办法就是保持该窗口打开。

It is perfectly fine to wear prescription lenses and contacts.

佩戴处方镜片和隐形眼镜是完全可以的。

Why is it OK to wear prescription lenses and contacts when those are glass also but looking through a window diminishes the effect?

为什么佩戴处方镜片和隐形眼镜是可以的，而它们也是玻璃的，但透过窗户看却会减弱这种效果？

Well, we should think about this.

嗯，我们应该考虑一下这个问题。

The lenses that you wear in front of your eyes by prescription or on your eyes are designed to focus the light onto your neural retina.

您通过处方佩戴在眼前或眼睛上的镜片旨在将光线聚焦到您的神经视网膜上。

So let's think about why I'm making some of these recommendations because I think it can really empower you with the ability to change your behavior in terms of light viewing and other things, depending on time of year, depending on other lifestyle factors.

因此，让我们思考一下为什么我提出其中一些建议，因为我认为它确实可以使您能够根据一年中的时间和其他生活方式因素改变您在光线观察和其他方面的行为。

The important point to understand is that early in the day, your central circadian clocks and all these mechanisms are looking for a lot of light.

需要了解的重要一点是，在一天的早些时候，您的中央生物钟和所有这些机制都在寻找大量的光线。

OK, I want to talk about seasonal changes in all these things as they relate to mood and metabolism.

好吧，我想谈谈所有这些事情的季节变化，因为它们与情绪和新陈代谢有关。

So as all you know, the Earth spins once every 24 hours on its axis.

众所周知，地球每 24 小时绕其轴自转一圈。

So part of that day, we're bathed in sunlight, depending on where we are.

因此，那天的一部分时间，我们沐浴在阳光下，具体取决于我们所在的位置。

The other half of the day or part of the day, we're in darkness.

一天的另一半或部分时间，我们都在黑暗中。

The Earth also travels around the sun.

地球也绕太阳运行。

365 days is the time that it takes one year to travel around that sun.

365天是绕太阳一周所需的时间。

The Earth is tilted.

地球是倾斜的。

It's not perfectly upright.

它并不是完全直立的。

So the Earth is tilted on its axis.

所以地球在其轴上是倾斜的。

So depending on where we are in that 365-day journey and depending on where we are in terms of hemisphere, Northern Hemisphere or Southern Hemisphere, some days of the year are longer than others.

因此，根据我们在 365 天旅程中所处的位置以及我们所处的半球、北半球或南半球的位置，一年中的某些日子会比其他日子更长。

Some are very short.

有些很短。

Some are very long.

有些很长。

If you're at the equator, you experience less variation in day length and therefore night length.

如果您位于赤道，您会感受到白天长度的变化较小，因此夜间长度的变化也较小。

And if you're closer to the poles, you're going to experience some very long days.

如果你更接近两极，你将会经历一些非常漫长的日子。

And you're also going to experience some very short days, depending on which pole you're at and what time of year it is.

而且你还会经历一些非常短的日子，具体取决于你所在的极点以及一年中的什么时间。

The simple way to put this is depending on time of year, the days are either getting shorter or getting longer.

简单的说法是，根据一年中的不同时间，白天要么变短，要么变长。

Now, every cell in your body adjusts its biology according to day length, except your brain, body, and cells don't actually know anything about day length.

现在，你体内的每个细胞都会根据白天的长度调整其生物学功能，但你的大脑、身体和细胞实际上对白天的长度一无所知。

It only knows night length.

它只知道夜晚的长度。

And here's how it works.

这是它的工作原理。

Light inhibits melatonin powerfully.

光会强烈抑制褪黑激素。

If days are long and getting longer, that means melatonin is reduced.

如果白天越来越长，就意味着褪黑激素会减少。

If days are getting shorter, that melatonin signal is getting longer.

如果白天越来越短，褪黑激素信号就会越来越长。

So every cell in your body actually knows external day length and therefore time of year by way of the duration of the melatonin signal.

因此，您体内的每个细胞实际上都通过褪黑激素信号的持续时间了解外部白天的长度以及一年中的时间。

By understanding that light and extended day length inhibit melatonin and melatonin tends to be associated with a more depressed or reduced functioning of these kind of activity-driving and mood-elevating signals and understanding that you have some control over melatonin by way of light, including sunlight but also artificial light, that should empower you, I believe, to make the adjustments so that if you're feeling low, you might ask, how much light am I getting?

通过了解光线和延长的日照长度会抑制褪黑激素，而褪黑激素往往与这些活动驱动和情绪提升信号的功能更加抑郁或减弱有关，并了解您可以通过光（包括阳光和人造光）对褪黑激素进行一定程度的控制，我相信，这应该使您能够做出调整，这样，如果您感觉情绪低落，您可能会问，我接受了多少光线？

When am I getting that light?

我什么时候才能看到那光？

Because sleep is also important for restoring mood.

因为睡眠对于恢复情绪也很重要。

So you need sleep.

所以你需要睡眠。

You can't just crush melatonin across the board and expect to feel good because then you're not going to fall asleep and stay asleep.

你不能只是全面抑制褪黑激素并期望感觉良好，因为那样你就无法入睡并保持睡眠状态。

Melatonin, not incidentally, comes from, is synthesized from serotonin.

褪黑激素并非偶然来自血清素，是由血清素合成的。

Serotonin is a neurotransmitter that is associated with feelings of well-being, provided that proper levels, but well-being of a particular kind, well-being associated with quiescence and calm and the feeling that we have enough resources in our immediate kind of conditions.

血清素是一种与幸福感相关的神经递质，只要其水平适当，但特定类型的幸福感与平静和平静以及我们在当前情况下拥有足够资源的感觉相关。

It's the kind of thing that comes from a good meal or sitting down with friends, or holding a loved one or conversing with somebody that you really bond with.

这种感觉来自于一顿美餐或与朋友坐下来，或拥抱所爱的人，或与你真正有联系的人交谈。

Serotonin does not stimulate action.

血清素不会刺激行动。

It tends to stimulate stillness.

它往往会刺激安静。

Very different than the neuromodulator dopamine, which is a reward, feel good neuromodulator that stimulates action.

与神经调节剂多巴胺非常不同，多巴胺是一种奖励、感觉良好的神经调节剂，可以刺激行动。

And actually, dopamine is the precursor to epinephrine, to adrenaline, which actually puts us into action.

事实上，多巴胺是肾上腺素的前体，肾上腺素实际上使我们采取行动。

It's actually made from dopamine.

它实际上是由多巴胺制成的。

So you can start to think about light as a signal that is very powerful for modulating things like sleep and wakefulness but also serotonin levels, melatonin levels.

因此，您可以开始将光视为一种信号，它对于调节睡眠和觉醒等事物非常强大，而且还可以调节血清素水平、褪黑激素水平。

And I talked about this previously.

我之前谈到过这一点。

But I'll mention once more that light in the middle of the night reduces dopamine levels to the point where it can start causing problems with learning and memory and mood.

但我要再次提到，半夜的光线会降低多巴胺水平，导致学习、记忆和情绪出现问题。

That's one powerful reason to avoid bright light in the middle of the night.

这是在半夜避免强光的一个强有力的理由。

Throughout this podcast and in previous episodes, I've been mentioning neuromodulators, things like serotonin and dopamine, which tend to bias certain brain circuits and things in our body to happen and certain brain circuits and things in our body not to happen.

在整个播客和之前的剧集中，我一直在提到神经调节剂，例如血清素和多巴胺，它们往往会偏向某些大脑回路和我们身体中的事物发生，而某些大脑回路和我们身体中的事物不发生。

One of the ones I've mentioned numerous times is epinephrine, which is a neuromodulator that tends to put us into action, make us want to move.

我多次提到的其中一个是肾上腺素，它是一种神经调节剂，往往会让我们采取行动，让我们想要移动。

In fact, when it's released in high amounts in our brain and body, it can lead to what we call stress or the feeling of being stressed.

事实上，当它在我们的大脑和身体中大量释放时，就会导致我们所说的压力或压力感。

Several people asked me, what's the difference between epinephrine and adrenaline?

有几个人问我，肾上腺素和肾上腺素有什么区别？

Adrenaline is secreted from the adrenal glands, which sit right above our kidneys.

肾上腺素是由位于我们肾脏上方的肾上腺分泌的。

Epinephrine is the exact same molecule, except that it's released within the brain.

肾上腺素是完全相同的分子，只不过它是在大脑内释放的。

Epinephrine and adrenaline are basically the same thing.

肾上腺素和肾上腺素基本上是相同的东西。

And they tend to stimulate agitation and the desire to move.

它们往往会激发躁动和移动的欲望。

I got a lot of questions about exercise.

我有很多关于运动的问题。

What forms of exercise are best for sleeping well?

什么形式的运动最有利于睡眠？

When should I exercise, et cetera?

我什么时候应该锻炼等等？

There are basically two forms of exercise that we can talk about, although, of course, I realize there are many different forms of exercise.

基本上我们可以讨论两种形式的锻炼，当然，我意识到有许多不同的锻炼形式。

There's much more nuance to this.

这还有更多的细微差别。

But we can talk about cardiovascular exercise, where the idea is to repeat a movement over and over and over continuously.

但我们可以谈论心血管锻炼，其理念是不断地一遍又一遍地重复一个动作。

So that would be like running, biking, rowing, cycling, this kind of thing.

这就像跑步、骑自行车、划船、骑自行车这样的事情。

Or there's a resistance exercise, where you're moving, lifting, presumably putting down also, things of progressively heavier and heavier weight that you couldn't do continuously for 30 minutes.

或者有一种抗阻练习，你需要移动、举起，可能还需要放下，重量逐渐变重，但你不能连续做 30 分钟。

Now, you will see some places, aerobic exercise is best done in the morning and weight training is best done in the afternoon.

现在，你会看到有些地方，有氧运动最好在早上进行，重量训练最好在下午进行。

I think there's far more individual variation than that.

我认为个体差异远不止于此。

I think there are, however, a couple of windows that the exercise science literature and the circadian literature points to as windows related to body temperature in which performance is optimized, injury is reduced, and so on.

然而，我认为运动科学文献和昼夜节律文献指出有几个与体温相关的窗口，在这些窗口中可以优化表现、减少伤害等等。

And those tend to be 30 minutes after waking, three hours after waking, and the later afternoon, usually 11 hours after waking, which is when temperature tends to peak.

这些时间往往是醒来后 30 分钟、醒来后 3 小时以及下午晚些时候，通常是醒来后 11 小时，此时体温往往达到峰值。

A note about working out first thing in the morning-- last time, we talked about non-photic phase shifts.

关于早上第一件事锻炼的注意事项——上次，我们讨论了非光相移。

If you exercise first thing in the morning, your body will start to develop an anticipatory circuit.

如果你早上第一件事就是锻炼，你的身体就会开始形成预期回路。

There's actually plasticity in these circadian circuits that will lead you to want to wake up at the particular time that you exercised the previous three or four days.

这些昼夜节律回路实际上具有可塑性，会让您想要在前三四天锻炼的特定时间醒来。

So that can be a powerful tool.

所以这可能是一个强大的工具。

But you still want to get light exposure because it turns out that light and exercise converge to give an even bigger wake up signal to the brain and body.

但你仍然想要接受光线照射，因为事实证明，光线和运动的结合可以向大脑和身体发出更大的唤醒信号。

So you might want to think about that.

所以你可能需要考虑一下。

Some people find if they exercise late in the day, they have trouble sleeping.

有些人发现，如果他们在一天中晚些时候锻炼，他们就会难以入睡。

In general, intense exercise does that, whereas the kind of lower intensity exercise doesn't.

一般来说，剧烈运动可以做到这一点，而低强度运动则不会。

Many of your questions were about neuroplasticity, which is the brain and nervous system's ability to change in response to experience.

你们的许多问题都与神经可塑性有关，神经可塑性是大脑和神经系统根据经验而变化的能力。

There was a question that asked whether or not these really deep biological mechanisms around wakefulness, time of waking, sleep, et cetera, were subject to neuroplasticity.

有一个问题询问这些围绕清醒、醒来时间、睡眠等真正深层的生物机制是否受到神经可塑性的影响。

And indeed, they are.

事实上，他们确实如此。

Some of that plasticity is short term.

其中一些可塑性是短期的。

And some of it is more long term.

其中一些是更长期的。

There's a really good analogy here, which is if you happen to eat on a very tight schedule, where every day, say, at 8:00 AM, noon, and 7:00 PM is when you eat your food-- I'm not suggesting you do this.

这里有一个非常好的类比，如果你碰巧吃饭的时间很紧，每天，比如说，上午 8:00、中午和晚上 7:00 都是你吃饭的时间——我并不是建议你这样做。

But let's say you were to do that for a couple of days.

但假设您要这样做几天。

After a few days, you would start to anticipate those mealtimes where no matter where you were in the world, no matter what was going on in your life, about 5 to 10 minutes before those meal times, you would start to feel hungry and even a little agitated, which is your body's way of trying to get you to forage for food.

几天后，你会开始期待进餐时间，无论你在世界的哪个地方，无论你的生活中发生了什么，在进餐时间前大约 5 到 10 分钟，你会开始感到饥饿，甚至有点焦躁，这是你的身体试图让你寻找食物的方式。

And that's because of some peptide signals that come from the periphery, from your body, things like hypocretin orexin that signal to the hypothalamus and brainstem to make you active and alert and look for food and feel hungry.

这是因为一些来自外周、来自您身体的肽信号，例如下丘脑分泌素、食欲素等，会向下丘脑和脑干发出信号，使您活跃、警觉、寻找食物并感到饥饿。

So there's kind of an anticipatory circuit that's a chemical circuit.

所以有一种预期回路是化学回路。

But eventually, over time, the neurons, the neural circuits that control hypocretin orexin would get tuned to the neural circuits that are involved in eating and maybe even smell and taste to create a kind of eating circuit that's unique to your pattern, to your rhythms.

但最终，随着时间的推移，神经元，控制下丘脑分泌素的神经回路将适应与饮食有关的神经回路，甚至可能是嗅觉和味觉，从而创建一种对您的模式和节律来说是独特的饮食回路。

The same thing is true for these waking and exercise and other schedules, including ultradian schedules.

对于这些起床、锻炼和其他时间表（包括超日时间表）来说也是如此。

If you wake up in the morning and start getting your sunlight, you start exercising in the morning, or you exercise in the afternoon, pretty soon your body will start to anticipate that and start to secrete hormones and other signals that prepare your body for the ensuing activity of waking up or going to sleep.

如果你早上醒来并开始接受阳光，你在早上开始锻炼，或者你在下午锻炼，很快你的身体就会开始预测这一点，并开始分泌激素和其他信号，让你的身体为接下来的起床或入睡活动做好准备。

So if you get onto a pattern or a rhythm, even if that rhythm isn't down to the minute, you'll find that there's plasticity in these circuits.

因此，如果你掌握了一种模式或节奏，即使这种节奏不是精确到分钟，你也会发现这些电路具有可塑性。

And it becomes easier to wake up early if that's your thing or exercise at a particular day if that's your thing.

如果你喜欢早起，或者在某一天锻炼，那么你会更容易。

That's the beauty of neuroplasticity.

这就是神经可塑性的美妙之处。

A number of people asked, what can I do to increase plasticity?

很多人问，怎样才能增加可塑性呢？

And that really comes in two forms.

这实际上有两种形式。

There's plasticity that we can access in sleep to improve rates of learning and depth of learning from the previous day or so.

我们可以在睡眠中获得可塑性，以提高前一天左右的学习速度和学习深度。

And there's this NSDR, Non-Sleep Deep Rest, that can be done without sleeping to improve rates of learning and depth of retention, et cetera.

还有一种 NSDR，即非睡眠深度休息，可以在不睡觉的情况下完成，以提高学习速度和记忆深度等。

So let's consider those both.

那么让我们考虑一下这两点。

And you can incorporate these protocols if you like.

如果您愿意，您可以合并这些协议。

Again, these are based on quality peer-reviewed studies.

同样，这些都是基于高质量的同行评审研究。

First, let's talk about learning in sleep.

首先，我们来谈谈睡眠中的学习。

This is based on some work that I'll provide the reference for.

这是基于我将提供参考的一些工作。

That was published in the journal Science.

该文章发表在《科学》杂志上。

Excellent journal.

优秀的期刊。

Matt Walker also talks about some of these studies done by others in his book Why We Sleep.

马特·沃克还在他的《我们为什么睡觉》一书中谈到了其他人所做的一些研究。

The studies, just to remind you, are structured the following way.

只是为了提醒您，这些研究的结构如下。

An individual is brought into a laboratory, does a spatial memory task.

一个人被带入实验室，进行空间记忆任务。

So there tends to be a screen with a bunch of different objects popping up on the screen in different locations.

因此，屏幕上往往会在不同位置弹出一堆不同的对象。

So it might be a bulldog's face.

所以这可能是一张斗牛犬的脸。

It might be a cat.

它可能是一只猫。

Then it might be an apple.

那么它可能是一个苹果。

Then it might be a pen in different locations.

那么它可能是不同位置的一支笔。

And that sounds trivially easy.

这听起来很简单。

But with time, you can imagine, it gets pretty tough to come back a day later and remember if something presented in a given location was something you've seen before and whether or not it was presented in that location or a different location.

但随着时间的推移，您可以想象，一天后回来并记住在给定位置呈现的某些内容是否是您以前见过的内容以及它是否在该位置或其他位置呈现会变得非常困难。

If you had enough objects and changed the locations enough, this can actually be quite difficult.

如果您有足够的对象并足够多地改变位置，这实际上可能相当困难。

In this study, the subjects either just went through the experiment or a particular odor was released into the room while they were learning or a tone was played in the room while they were learning.

在这项研究中，受试者要么刚刚完成实验，要么在他们学习时将特定的气味释放到房间中，或者在他们学习时房间里播放了某种音调。

And then during the sleep of those subjects the following night and the following night-- this was done repeatedly for several nights-- the same odor or tone was played while the subjects were sleeping.

然后，在这些受试者第二天晚上和后天晚上的睡眠期间——这一过程重复进行了好几个晚上——在受试者睡觉时播放相同的气味或音调。

They did this in different stages of sleep, non-REM sleep and Rapid Eye Movement sleep, REM sleep.

他们在不同的睡眠阶段、非快速眼动睡眠和快速眼动睡眠、快速眼动睡眠阶段进行了这项研究。

They did this with just the tone in sleep.

他们只是用睡梦中的语气做到了这一点。

If the subjects had had the odor but not the tone, they did it with putting the tone.

如果受试者有气味但没有音调，他们就会通过发出音调来做到这一点。

If they had had the odor while learning-- so basically, all the controls, all the things you'd want to see done to make sure that it wasn't some indirect effect, some modulatory effect.

如果他们在学习时闻到了气味——那么基本上，所有的控制，所有你希望看到的事情都会完成，以确保它不是某种间接效应，而是某种调节效应。

And what they found was that providing the same stimulus, the odor if they smelled an odor or a tone if the subjects heard a tone while learning, if they just delivered that odor or tone while the subjects slept, rates of learning and retention of information was significantly greater.

他们发现，提供相同的刺激，如果受试者在学习时闻到一种气味或某种音调，如果他们在学习时听到一种音调，如果他们只是在受试者睡觉时发出那种气味或音调，那么学习率和信息保留率显着更高。

This is pretty cool.

这很酷。

What this means is that you can cue the subconscious brain, the asleep brain, to learn particular things better and faster.

这意味着你可以提示潜意识大脑、睡眠大脑更好更快地学习特定的东西。

So how might you implement this?

那么你如何实现这一点呢？

Well, you could play with this if you want.

好吧，如果你愿意的话，你可以玩这个。

I don't see any real challenge to this, provided the odor is a safe one and doesn't wake you up and the tone is a safe one and doesn't wake you up.

我认为这没有任何真正的挑战，只要气味是安全的并且不会吵醒你，并且音调是安全的并且不会吵醒你。

You could do this by having a metronome, for instance, while learning something, playing in the background or particular music and then have that very faintly while you sleep.

例如，您可以通过使用节拍器来做到这一点，例如，在学习某些东西时，播放背景音乐或特定音乐，然后在睡觉时非常微弱地使用节拍器。

So you could apply this if you like and try this.

因此，如果您愿意，可以应用它并尝试一下。

The other form of neuroplasticity is not the neuroplasticity that you're amplifying by listening to tones or smelling odors in sleep but the neuroplasticity that you can access with non-sleep deep rest.

另一种形式的神经可塑性不是通过在睡眠中听音调或闻气味来放大的神经可塑性，而是通过非睡眠深度休息可以获得的神经可塑性。

So NSDR, Non-Sleep Deep Rest, as well as short 20 minute naps, which are very close to non-sleep deep rest because people rarely drop into deep states of sleep during short naps unless they're very sleep deprived-- NSDR has been shown to increase rates of learning when done for 20 minute bouts to match an approximately 90-minute bout of learning.

因此，NSDR、非睡眠深度休息以及 20 分钟的短小睡非常接近非睡眠深度休息，因为人们很少会在短时间小睡期间进入深度睡眠状态，除非他们的睡眠严重不足。NSDR 已被证明，当进行 20 分钟的学习时间与大约 90 分钟的学习时间相匹配时，NSDR 可以提高学习速度。

So what am I talking about?

那么我在说什么？

90-minute cycles are these ultradian cycles that I've talked about previously.

90 分钟周期就是我之前讨论过的超日周期。

And we tend to learn very well by taking a 90-minute cycle, transitioning into some focused mode early in the cycle when it's hard to focus.

我们倾向于通过 90 分钟的周期来学习得很好，在周期的早期当难以集中注意力时过渡到某种专注模式。

And then deep focus and learning feels almost like agitation and strain.

然后深度专注和学习感觉几乎就像焦躁和紧张。

And then by the end of that 90-minute cycle, it becomes very hard to maintain focus and learn more information.

然后，在 90 分钟的周期结束时，你就很难保持注意力集中并了解更多信息。

There was a study published in Cell Reports last year-- great journal.

去年《Cell Reports》发表了一项研究——很棒的杂志。

Excellent paper showing that 20-minute naps or light sleep of the non-sleep deep rest taken immediately after or close to it-- doesn't have to be immediately after you finish the last sentence of learning or whatever it is or bar of music.

这篇优秀的论文表明，在你完成学习的最后一句话或任何音乐或音乐后，立即或接近进行 20 分钟的小睡或非睡眠深度休息的浅睡并不一定要立即进行。

But a couple of minutes after transitioning to a period of non-sleep deep rest where you're turning off, the analysis of duration path and outcome has been shown to accelerate learning to a significant degree, both the amount of information and the retention of that information.

但是，在过渡到关闭的非睡眠深度休息几分钟后，对持续时间路径和结果的分析已被证明可以在很大程度上加速学习，无论是信息量还是信息的保留。

So that's pretty cool because this is a cost-free, drug-free way of accelerating learning without having to get more sleep but simply by introducing these 20-minute bouts.

所以这非常酷，因为这是一种免费、无需药物的加速学习方式，无需获得更多睡眠，只需引入这些 20 分钟的训练即可。

I would encourage people, if they want to try this to consider the 20 minutes per every 90 minutes of ultradian learning cycle, which brings us to the next thing about learning and plasticity, which is nootropics, a.k.a.

如果人们想尝试这个，我会鼓励他们考虑每 90 分钟 20 分钟的超电学习周期，这给我们带来了关于学习和可塑性的下一个问题，即促智药，又名促智药。

smart drugs.

聪明的药物。

This is a big topic.

这是一个很大的话题。

That sigh was a sigh of concern about how to address nootropics in a thorough enough but thoughtful enough way.

那一声叹息是对如何以足够彻底但足够周到的方式解决促智药问题的叹息。

There are elements to learning that we've discussed here before that are very concrete, things like the ability to focus and put the blinders on to everything else that's happening around you and in your head mainly, distractions about things you should be doing, could be doing or might be doing, and focus on what you need to do.

我们之前在这里讨论过一些非常具体的学习要素，比如集中注意力的能力，对周围和头脑中发生的所有其他事情视而不见的能力，对你应该做、可能正在做或可能正在做的事情的干扰，以及专注于你需要做的事情。

And then that's required for triggering the acetylcholine neuromodulator.

然后这是触发乙酰胆碱神经调节剂所必需的。

That will then allow you to highlight the particular synapses that will then later change in sleep.

这样您就可以突出显示随后在睡眠中发生变化的特定突触。

So no nootropic allows you to bypass the need for sleep and deep rest.

因此，没有任何促智药可以让您绕过睡眠和深度休息的需要。

That's important to understand.

理解这一点很重要。

Right now, most nootropics tend to bundle a bunch of things together.

目前，大多数促智药倾向于将一堆东西捆绑在一起。

Most of them include some form of stimulant, caffeine.

其中大多数含有某种形式的兴奋剂，咖啡因。

You can't just ingest more stimulant to be more focused.

你不能仅仅摄入更多的兴奋剂来提高注意力。

It doesn't work that way.

事实并非如此。

Most nootropics also include things that increase or are designed to increase acetylcholine, things like Alpha-GPC and other things of that sort.

大多数促智药还包括增加或旨在增加乙酰胆碱的物质，例如 Alpha-GPC 和其他类似物质。

And indeed, there's some evidence that they can increase acetylcholine.

事实上，有一些证据表明它们可以增加乙酰胆碱。

So we need the focus component.

所以我们需要焦点组件。

We need the alertness component.

我们需要警觉性成分。

The alertness component comes from epinephrine, traditionally from caffeine stimulation.

警觉成分来自肾上腺素，传统上来自咖啡因刺激。

The acetylcholine stimulation traditionally comes from choline donors or Alpha-GPC, things of that sort.

乙酰胆碱刺激传统上来自胆碱供体或 Alpha-GPC 之类的东西。

And then you would want to have some sort of off switch because anything that's going to really stimulate your alertness that then provides a crash, that crash is not a crash into the deep, kind of restful slumber that you would want for learning.

然后你会想要某种关闭开关，因为任何真正会刺激你警觉性的东西都会带来崩溃，这种崩溃并不是你想要学习的深度、安宁的睡眠。

It's a crash into the kind of-- let's just call it lopsided sleep, meaning it's deep sleep.

这是一种崩溃——我们称之为不平衡睡眠，意思是深度睡眠。

But it lacks certain spindles and other elements of the physiology-- sleep spindles that really engage the learning process and the reconfiguration of synapses.

但它缺乏某些纺锤体和其他生理学元素——真正参与学习过程和突触重新配置的睡眠纺锤体。

So right now, my stance on nootropics is that maybe-- maybe for occasional use, provided it's safe for you-- I'm not recommending it.

所以现在，我对促智药的立场是，也许——也许偶尔使用，只要它对你来说是安全的——我不推荐它。

But in general, it tends to use more of a shotgun approach than is probably going to be useful for learning and memory in the long run.

但总的来说，它倾向于使用更多的霰弹枪方法，从长远来看，这对学习和记忆可能没有用处。

I'd like to continue by talking about the role of temperature in sleep, accessing sleep, staying asleep, and wakefulness.

我想继续讨论温度在睡眠、进入睡眠、保持睡眠和清醒中的作用。

Temperature is super interesting as it relates to circadian rhythms and wakefulness and sleep.

温度非常有趣，因为它与昼夜节律、觉醒和睡眠有关。

First, let's take a look at what's happening to our body temperature across each 24-hour cycle.

首先，我们来看看每个 24 小时周期中我们的体温发生了什么变化。

In general, our temperature tends to be lowest right around 4:00 AM and starts creeping up around 6:00 AM, 8:00 AM, and peaks sometime between 4:00 PM and 6:00 PM.

一般来说，我们的体温往往在凌晨 4:00 左右达到最低，并在上午 6:00 和上午 8:00 左右开始攀升，并在下午 4:00 至 6:00 之间达到峰值。

There's also an important way in which temperature matches day length.

还有一个重要的方法是使温度与白天的长度相匹配。

In general, as days get longer, it tends to be hotter out, not always.

一般来说，随着白天变长，外面往往会更热，但并非总是如此。

But in general, that's the way it is.

但总的来说，就是这样。

And as days get shorter, it tends to be colder outside.

随着白天越来越短，外面的天气往往会更冷。

So temperature and day length are also linked.

因此温度和日照长度也有联系。

Metabolically, they're linked.

在新陈代谢上，它们是相关的。

Biologically, they're linked-- excuse me.

从生物学上来说，它们是相关的——请原谅。

And atmospherically, they're linked for the reasons that we talked about before, about duration of day length and other climate features and so forth.

从大气上看，它们之间的联系与我们之前讨论过的原因有关，比如白天的长度和其他气候特征等等。

So one of the most powerful things about setting your circadian rhythm properly is that your temperature will start to fall into a regular rhythm.

因此，正确设置昼夜节律最重要的事情之一就是您的体温将开始进入正常的节律。

And that temperature has a very strong effect on things like metabolism and when you will feel most willing and interested in exercising.

温度对新陈代谢等因素以及您何时最愿意锻炼、对锻炼感兴趣有很大影响。

Typically, the willingness to exercise and engage in any kind of activity, mental or physical, is going to be when that rise in temperature is steepest, when the slope of that line is greatest.

通常，当温度上升最陡、这条线的斜率最大时，人们就会愿意锻炼和参与任何类型的活动，无论是精神上的还是身体上的。

That's why 30 minutes after waking is one of those key windows as well as three hours after waking and then when temperature actually peaks, which is generally-- generally about 11 hours after waking.

这就是为什么起床后 30 分钟是关键时段之一，也是起床后 3 小时以及体温实际达到峰值的时间，通常是起床后 11 小时左右。

So this is why we say that temperature and circadian rhythm are linked.

所以这就是为什么我们说温度和昼夜节律是相互联系的。

But they're actually even more linked than that.

但实际上它们之间的联系比这更紧密。

We've talked before about how light enters the eye, triggers activation of these melanopsin cells, which then triggers activation of the suprachiasmatic nucleus, the master circadian clock.

我们之前讨论过光线如何进入眼睛，触发这些黑视蛋白细胞的激活，然后触发视交叉上核（主生物钟）的激活。

And then I always say the master circadian clock informs all the cells and tissues of your body and puts them into a nice, cohesive rhythm.

然后我总是说主生物钟通知你身体的所有细胞和组织，并将它们置于一个良好的、有凝聚力的节奏中。

But what I've never answered was how it actually puts them into that rhythm.

但我从未回答过它实际上是如何让他们进入那种节奏的。

And it does it two ways.

它有两种方式。

One is it secretes a peptide.

一是它分泌一种肽。

A peptide is just a little protein that floats through the bloodstream and signals to the cells.

肽只是一种漂浮在血流中并向细胞发出信号的小蛋白质。

But the other way is it synchronizes the temperature under which those cells exist.

但另一种方式是它同步这些细胞存在的温度。

So temperature is actually the effector of the circadian rhythm.

所以温度实际上是昼夜节律的效应器。

Nowadays, there's some interest in cold showers and ice baths.

如今，人们对冷水淋浴和冰浴感兴趣。

Getting into an ice bath is very interesting because you have a rebound increase in thermogenesis.

进入冰浴非常有趣，因为生热作用会反弹增加。

Now, you should know from the previous episode that as that temperature increases, it will shift your circadian rhythm.

现在，您应该从上一集中知道，随着温度升高，您的昼夜节律会发生变化。

And which direction it shifts your circadian rhythm will depend on whether or not you're doing it during the daytime or late in the day.

它改变你的昼夜节律的方向将取决于你是在白天还是在一天的晚些时候进行。

If you do it after 8:00 PM, it's going to make your day longer because your body and your central clocks are used to temperature going up early in the day and throughout the day and peaking in the afternoon.

如果您在晚上 8:00 之后进行锻炼，您的一天会变得更长，因为您的身体和中央生物钟已经习惯了体温在一天早些时候和全天升高，并在下午达到峰值。

If you then increase that further or you simply increase it over its baseline at 8:00 PM after temperature was already falling, even if it's just by a half a degree or a couple of degrees or you do that with exercise-- doesn't have to be with the ice bath-- you are extending, you are shifting forward, you are phase delaying your clock.

如果你随后进一步增加温度，或者在温度已经下降后，在晚上 8:00 将温度增加到基线以上，即使只是半度或几度，或者你通过锻炼来做到这一点（不一定要进行冰浴），你就在伸展，你在向前移动，你正在延迟你的时钟。

You're convincing your clock and therefore the rest of your body that the day is still going.

你正在让你的生物钟以及你身体的其他部分相信这一天仍在继续。

You're giving it the perception, the cellular and physiological perception, that the day is getting longer.

你给它一种感觉，细胞和生理的感觉，即白天变长了。

And you will want to naturally stay up later and wake up later.

你自然会想要晚睡晚起。

So for those of you that are having trouble getting up-- and this is going to almost sound laughable.

所以对于那些起床困难的人来说——这听起来几乎是可笑的。

But a cold shower first thing in the morning will wake you up.

但早上第一件事就是洗个冷水澡，让你清醒。

But that's waking you up in the short term because of a different mechanism, which I'll talk about in a moment.

但这会在短期内唤醒你，因为这是一种不同的机制，我稍后会谈到。

But it also is shifting your clock.

但它也在改变你的时钟。

It's phase advancing your clock in a way that makes you more likely to get up earlier the next day.

它会提前你的生物钟，让你第二天更有可能早起。

It's going to make you want to wake up about half hour to an hour earlier the next day than you normally would.

这会让你想要第二天比平时早起半小时到一个小时。

Whereas if you do it while your temperature is falling, it will tend to delay and make your body perceive as if the day is getting longer.

然而，如果你在体温下降时这样做，它往往会延迟，让你的身体感觉白天变长了。

But temperature is-- again, it's not just one tool to manipulate wake up time and circadian rhythm and metabolism.

但温度不仅仅是控制起床时间、昼夜节律和新陈代谢的一种工具。

It is the effector.

它是效应器。

It is the way that the central circadian clock impacts all the cells and tissues of your body.

这是中央生物钟影响身体所有细胞和组织的方式。

Light is the trigger.

光是触发器。

The suprachiasmatic nucleus is the master circadian clock that mediates all these changes, also influenced by non-photic influence, like exercise and feeding and things of that sort.

视交叉上核是调节所有这些变化的主要生物钟，也受到非光影响，如运动和进食等。

But temperature is the effector.

但温度是效应器。

Now, you can also shift your circadian rhythm with eating.

现在，您还可以通过饮食来改变昼夜节律。

When you travel and you land in a new location and your schedule is inverted 12 hours, one way that we know you can shift your rhythm more quickly is to get on to the local meal schedule.

当您旅行并抵达新地点并且您的日程安排颠倒了 12 小时时，我们知道您可以更快地改变节奏的一种方法是遵循当地的用餐时间表。

Now, that probably has to do with two effects.

现在，这可能与两个效应有关。

One are changes in temperature and eating induced increases in body temperature.

一是温度变化和饮食引起体温升高。

Now, you should understand why that would work.

现在，您应该明白为什么这会起作用。

As well as eating has this anticipatory secretion of hypocretin orexin that I talked about earlier.

正如我之前谈到的，除了饮食之外，还有下丘脑分泌素食欲素的预期分泌。

Many people asked questions about food and neurotransmitters and how those relate to sleep, wakefulness, and mood, which is essentially 25 hours of content for me to cover.

许多人问了有关食物和神经递质的问题，以及它们与睡眠、觉醒和情绪的关系，这基本上是我 25 小时的内容。

But I'm going to try and distill out the most common questions.

但我将尝试提炼出最常见的问题。

We've talked a lot about neuromodulators, like dopamine, acetylcholine, and norepinephrine.

我们已经讨论了很多关于神经调节剂的内容，比如多巴胺、乙酰胆碱和去甲肾上腺素。

You may notice in those discussions that the precursors to say serotonin is tryptophan.

您可能会在这些讨论中注意到，血清素的前身是色氨酸。

Tryptophan actually comes from the diet.

色氨酸实际上来自饮食。

It comes from the foods that we eat.

它来自我们吃的食物。

Tyrosine is the precursor to dopamine.

酪氨酸是多巴胺的前体。

It comes from the foods that we eat.

它来自我们吃的食物。

And then once we ingest them, those compounds are circulated to a variety of different cells and in tissues.

一旦我们摄入它们，这些化合物就会循环到各种不同的细胞和组织中。

But it is true that our food and the particular foods we eat can influence things like neuromodulator levels to some extent.

但确实，我们的食物和我们吃的特定食物可以在某种程度上影响神经调节剂水平等因素。

Nuts and meats, in particular red meats, tend to be rich in things like tyrosine.

坚果和肉类，尤其是红肉，往往富含酪氨酸等物质。

That tells you right there that because tyrosine is the precursor of dopamine and dopamine is the precursor of norepinephrine and epinephrine, that those foods tend to lend themselves toward the production of dopamine and epinephrine and the sorts of things that are associated with wakefulness.

这告诉你，因为酪氨酸是多巴胺的前体，而多巴胺是去甲肾上腺素和肾上腺素的前体，所以这些食物往往有助于产生多巴胺和肾上腺素以及与清醒相关的各种物质。

Now, of course, the volume of food that we eat also impacts our wakefulness.

当然，我们吃的食物量也会影响我们的清醒度。

If we eat a lot of anything, whether or not it's ribeye steaks, rice, or cardboard-- please don't eat cardboard-- your stomach, if it's very distended, will draw a lot of blood into your gut.

如果我们吃了很多东西，无论是肋眼牛排、米饭还是纸板——请不要吃纸板——如果你的胃膨胀得很厉害，就会把大量的血液吸入肠道。

And you will divert blood from other tissues.

并且您将从其他组织转移血液。

And you'll become sleepy.

你会变得困倦。

So it's not just about food content.

所以这不仅仅是食物含量的问题。

It's also about food volume.

这也与食物量有关。

Fasting states generally are associated with more alertness, epinephrine, and so forth.

禁食状态通常与更高的警觉性、肾上腺素等相关。

And fed states are generally associated with more quiescence and relaxation, serotonin and the kind of things that lend themselves more towards sleep and less toward alertness.

联邦制国家通常与更多的安静和放松、血清素以及有助于睡眠和更少警觉性的事物联系在一起。

And fed states are generally associated with more quiescence and relaxation, serotonin and the kind of things that lend themselves more towards sleep and less toward alertness.

联邦制国家通常与更多的安静和放松、血清素以及有助于睡眠和更少警觉性的事物联系在一起。

There are a couple effects of food that are independent-- or I should say, a couple effects of eating because the food won't do it when it's sitting across the table-- but of eating that are powerful for modulating circadian rhythm, wakefulness, et cetera.

食物有一些独立的影响——或者我应该说，吃的一些影响，因为食物放在桌子对面时不会起作用——但是吃对调节昼夜节律、觉醒等有强大的作用。

And that's because every time we eat, we get eating-induced thermogenesis regardless of what we eat.

那是因为每次我们吃东西时，无论我们吃什么，我们都会产生饮食引起的生热作用。

And now you know from the discussion about temperature that if you're eating early in the day, you're tending to shift your rhythm earlier so that you'll want to wake up earlier the next day.

现在您从关于温度的讨论中知道，如果您在一天中较早进食，您往往会更早地改变您的节律，以便您第二天会想早点起床。

If you're eating very late in the day, even if you can fall asleep after that, there's a tendency for you to want to sleep later the next day.

如果您在一天中吃得很晚，即使您可以在那之后入睡，第二天您也可能会想睡得更晚。

So as we finish up, I just want to offer you the opportunity to do an experiment.

当我们结束时，我只想为您提供做实验的机会。

It might be interesting, just a suggestion, to write down for each day when you went outside to get sunlight and when you did that relative to waking.

这可能很有趣，只是一个建议，写下你每天出去晒太阳的时间以及相对于起床的时间。

And then you might just take note of when you exercised.

然后你可能只是记下你什么时候锻炼的。

And you might note when you might have felt chilled or cold if you do.

如果这样做的话，您可能会注意到自己何时会感到寒冷或寒冷。

Or you might have felt particularly hot or if you woke up in the middle of the night when you felt particularly hot.

或者您可能感觉特别热，或者您在半夜醒来时感觉特别热。

And then the last thing you might want to do is just write down if and when you did a Non-Sleep Deep Rest protocol, NSDR protocol, anything that you're using to deliberately teach your nervous system how to go from more alertness to more calmness in the waking state.

然后，您可能想做的最后一件事就是写下您是否以及何时进行了非睡眠深度休息方案、NSDR 方案，以及任何您用来故意教导神经系统如何在清醒状态下从更加警觉到更加平静的东西。

By doing this, you can start to reveal some really interesting patterns.

通过这样做，您可以开始揭示一些非常有趣的模式。

It's really about taking the patterns of behaviors of waking and light viewing and eating and exercise and superimposing that on what you're learning in this podcast and elsewhere, of course, and what you already know and trying to see where certain problems or problems or pain points might be arising.

这实际上是关于将清醒、光观察、饮食和锻炼的行为模式叠加到你在这个播客和其他地方学到的东西上，当然，还有你已经知道的东西，并试图找出某些问题或问题或痛点可能出现的地方。

Maybe you start to find that using cold exposure early in the day is great for you.

也许您开始发现早上进行冷暴露对您很有好处。

But using it late, if it's too late in the day, that's not great.

但晚用的话，如果当天太晚了，那就不好了。

Or if you're into the sauna or even-- some people, including myself, if I take a hot shower or sit in a hot tub or a sauna late at night, well, then I get a compensatory decrease in body temperature.

或者，如果你喜欢桑拿，甚至有些人，包括我自己，如果我在深夜洗热水澡或坐在热水浴缸或桑拿中，那么我的体温就会补偿性降低。

And I sleep great, provided I hydrate well enough because that can be kind of a dehydrating thing to sit in hot conditions.

只要我补充足够的水分，我就能睡得很好，因为在炎热的环境下坐着可能会让人脱水。

But if I do the sauna early in the day, unless I exercise immediately afterward, then I tend to get the temperature drop, which makes sense because we can get in the sauna.

但是，如果我在一天早些时候洗桑拿，除非我随后立即锻炼，那么我的体温往往会下降，这是有道理的，因为我们可以进入桑拿浴室。

You get vasodilation.

你会得到血管舒张。

You throw off a lot of heat.

你散发出很多热量。

And then you generally get a compensatory drop in temperature.

然后你通常会得到补偿性的降温。

If you do that early in the day, that's right about the time that temperature is trying to entrain the circadian clocks of your body.

如果你在一天的早些时候这样做，那正是温度试图控制你身体生物钟的时间。

So I just encourage you to start becoming scientists of your own physiology, of your own brain and body, and seeing how the various tools that you may or may not be using are affecting your patterns of sleep, your patterns of attention and wakefulness.

所以我只是鼓励你开始成为你自己的生理学、你自己的大脑和身体的科学家，看看你可能使用或不使用的各种工具如何影响你的睡眠模式、注意力模式和觉醒模式。

It's vitally important that if you do this, that you know that it's not about trying to get onto an extremely rigid schedule.

至关重要的是，如果您这样做，您就知道这并不是要遵守极其严格的时间表。

It's really about trying to identify variables that are most powerful for you and that push you in the direction that you want to go and changing the variables that are pushing your body and your mind in the directions that you don't want to go.

这实际上是要尝试识别对你来说最强大的变量，将你推向你想要的方向，并改变那些将你的身体和思想推向你不想去的方向的变量。

Self-experimentation is something that should be done slowly, carefully.

自我实验应该慢慢地、仔细地进行。

You don't want to be reckless about this.

你不想对此鲁莽行事。

And this is where I would say manipulating one or two variables at a time is really going to be best as opposed to changing a dozen things all at once to really identify what it is that's most powerful for you.

这就是我想说的，一次操纵一两个变量确实是最好的，而不是一次改变一打东西来真正确定什么对你来说最强大。

And above all, thank you for your interest in science.

最重要的是，感谢您对科学的兴趣。