Focus Toolkit: Tools to Improve Your Focus & Concentration
Andrew Huberman: Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
Andrew Huberman：欢迎来到 Huberman 实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
Andrew Huberman: I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
安德鲁·胡伯曼：我是安德鲁·胡伯曼，我是斯坦福大学医学院的神经生物学和眼科教授。
Today we are discussing focus and concentration, and tools for improving your focus and concentration.
今天我们讨论的是专注力和专注力，以及提高专注力和专注力的工具。
This is a topic that I've covered previously on the Huberman Lab podcast, but in different contexts.
这是我之前在 Huberman 实验室播客中讨论过的一个主题，但在不同的上下文中。
For instance, we had a very popular episode on ADHD: Attention Deficit Hyperactivity Disorder, which of course relates to the topic of focus and how to improve focus.
例如，我们有一个非常受欢迎的关于多动症的节目：注意力缺陷多动障碍，这当然涉及到注意力的话题以及如何提高注意力。
Andrew Huberman: We've also talked a lot about dopamine, motivation, and drive.
Andrew Huberman：我们还讨论了很多关于多巴胺、动机和驱动力的问题。
In fact, that's the title of your previous also quite popular episode of this podcast.
事实上，这是您之前也很受欢迎的播客剧集的标题。
But never before have we had a single episode solely devoted to the tools to improve focus and concentration.
但在此之前，我们从未有过一集专门介绍提高专注力的工具。
Andrew Huberman: The rationale for recording this episode is to provide people one location where they can go and quickly access the specific tools for increasing focus and concentration that are known to be the most powerful tools, and the most up-to-date tools.
Andrew Huberman：录制这一集的目的是为人们提供一个可以快速访问特定工具的位置，以提高注意力和注意力，这些工具被认为是最强大的工具和最新的工具。
In fact, today's episode is going to include description of several peer-reviewed studies, and the tools that emerge from those scientific peer-reviewed studies that point to new and fortunately even briefer protocols than I've described before.
事实上，今天的节目将包括对几项同行评审研究的描述，以及从这些科学同行评审研究中出现的工具，这些工具指出了新的、幸运的是比我之前描述的更简短的方案。
Andrew Huberman: So what I'm basically describing here is tools that in a very short amount of time will allow you to significantly increase your focus and concentration abilities.
Andrew Huberman：所以我在这里描述的基本上是一些工具，它们可以在很短的时间内让你显着提高你的注意力和专注能力。
Those tools will include behavioral tools, nutrition-based tools, supplement-based tools, brain machine interface-based tools, and for those of you that are working with a physician, prescription drug tools.
这些工具将包括行为工具、基于营养的工具、基于补充剂的工具、基于脑机接口的工具，以及对于那些与医生一起工作的人来说，处方药工具。
Andrew Huberman: Today's episode ought to benefit anybody, young or old, or anything in between, whether or not you have ADHD or not.
安德鲁·休伯曼：今天的节目应该对任何人都有好处，无论年轻人还是老年人，或者介于两者之间的任何人，无论你是否患有多动症。
Today's episode is going to give you tools that you can apply in your daily life.
今天的节目将为您提供可以在日常生活中应用的工具。
Andrew Huberman: Most all of them are completely zero-cost, and those tools will allow you to tap into the neurochemistry and the neural circuits within your brain and body that peer-reviewed science has reliably shown can significantly improve your focus and concentration abilities.
Andrew Huberman：大多数工具都是完全零成本的，这些工具将允许您利用大脑和身体内的神经化学和神经回路，同行评审的科学已经可靠地证明这些可以显着提高您的注意力和专注能力。
Andrew Huberman: Just to give you a little teaser of the kinds of tools that I'm going to provide you on today's episode, a previous guest on the Huberman Lab podcast was Dr. Wendy Suzuki.
Andrew Huberman：为了向您介绍一下我将在今天的节目中为您提供的工具类型，Huberman 实验室播客的前一位嘉宾是 Wendy Suzuki 博士。
Dr. Suzuki is a professor of psychology and neuroscience at New York University, or NYU as it's commonly referred to.
铃木博士是纽约大学（通常称为 NYU）的心理学和神经科学教授。
Andrew Huberman: She's also the Dean of Arts and Sciences at NYU.
安德鲁·休伯曼：她也是纽约大学文理学院院长。
Her laboratory made a very important discovery, which was that a very brief, just 12, actually 13, if you really count the intro, but 13-minute daily meditation performed for a period of about eight weeks significantly increased people's focus and concentration abilities.
她的实验室有一个非常重要的发现，那就是，非常简短，只有12分钟，实际上是13分钟，如果你真的算上介绍的话，但是每天进行13分钟的冥想，持续大约八周的时间，可以显着提高人们的注意力和专注能力。
And the great news is you didn't need all eight weeks.
好消息是您不需要全部八周。
It was just that's how long that they ran the study.
这就是他们进行这项研究的时间。
So during today's episode, I will describe that protocol in detail.
因此，在今天的节目中，我将详细描述该协议。
Andrew Huberman: I will also provide you an even briefer alternative to that protocol that you can use if, for instance, you find yourself with only three minutes or four minutes or five minutes a day to meditate.
安德鲁·胡伯曼：我还将为您提供一个更简短的替代方案，如果您发现自己每天只有三分钟、四分钟或五分钟的时间进行冥想，您可以使用该方案。
The great news is there's quality peer-reviewed science to support that form of meditation for improving focus and concentration, and that falls under the bin of these zero-cost tools that you can really use to tap into the neurochemistry and neural circuits that really allow you to take control of your cognitive abilities and improve them over time.
好消息是，有高质量的同行评审科学支持这种提高专注力的冥想形式，并且属于这些零成本工具的范畴，您可以真正使用它们来挖掘神经化学和神经回路，真正让您控制自己的认知能力并随着时间的推移而提高它们。
Andrew Huberman: I'll also provide you important details about that protocol and other protocols.
Andrew Huberman：我还将向您提供有关该协议和其他协议的重要详细信息。
For instance, contrary to popular belief, it is not, I repeat, it is not a good idea to do a focused-based meditation within the four hours before bedtime.
例如，与普遍的看法相反，我再说一遍，在睡前四个小时内进行集中冥想并不是一个好主意。
Many people, including some of the subjects in that study performed by the Suzuki Lab, found that when they did a focusing meditation protocol, even if it was very calming, it led to difficulties in falling and staying asleep.
许多人，包括铃木实验室进行的这项研究中的一些受试者，发现当他们进行集中冥想时，即使非常平静，也会导致入睡和入睡困难。
Andrew Huberman: So that runs counter to a lot of what we've heard about meditation being great for sleep.
安德鲁·休伯曼：这与我们听说的冥想有益于睡眠的很多说法背道而驰。
It turns out meditation might be great for sleep.
事实证明冥想可能对睡眠很有好处。
It certainly is great for improving focus capacity.
这对于提高专注能力当然很有帮助。
But I highly recommend that if you're going to apply a focus meditation tool in order to improve your focus and concentration, that you make sure that that's performed not within four hours prior to bedtime.
但我强烈建议，如果您打算使用专注冥想工具来提高注意力和注意力，请确保不要在睡前四个小时内进行。
So, that's just a brief example of the sorts of tools and protocols and details about the tools and protocols that I'll provide on today's episode.
因此，这只是我将在今天的节目中提供的各种工具和协议的简短示例以及有关工具和协议的详细信息。
Andrew Huberman: I should mention that we have provided links in the show note captions so that you can quickly go to the studies that we describe, as well as some of the behavioral tools and other tools that we'll cover.
Andrew Huberman：我应该提到，我们在节目注释标题中提供了链接，以便您可以快速转到我们描述的研究，以及我们将介绍的一些行为工具和其他工具。
Things like the use of binaural beats, supplements, et cetera.
比如使用双耳节拍、补充等。
Andrew Huberman: Our goal here again is to provide you the maximum number of tools for focus and concentration that you can pick from and choose from and apply in your life and try and eliminate as much of the legwork required to seek out and apply those tools.
Andrew Huberman：我们的目标再次是为您提供最多数量的集中注意力的工具，您可以从中挑选并应用到您的生活中，并尝试消除尽可能多的寻找和应用这些工具所需的跑腿工作。
I'm pleased to announce that the Huberman Lab podcast is now partnered with Momentous Supplements.
我很高兴地宣布 Huberman Lab 播客现已与 Momentous Supplements 合作。
Andrew Huberman: We partnered with Momentous for several important reasons.
Andrew Huberman：我们与 Momentous 合作有几个重要原因。
First of all, they ship internationally because we know that many of you are located outside of the United States.
首先，它们是国际运输的，因为我们知道你们中的许多人都位于美国境外。
That's valuable.
这很有价值。
Second of all, and perhaps most important, the quality of their supplements is second to none, both in terms of purity and precision of the amounts of the ingredients.
其次，也许是最重要的，他们的补充剂的质量是首屈一指的，无论是在成分的纯度和精确度方面。
Andrew Huberman: Third, we've really emphasized supplements that are single-ingredient supplements, and that are supplied in dosages that allow you to build a supplementation protocol that's optimized for cost, that's optimized for effectiveness, and that you can add things and remove things from your protocol in a way that's really systematic and scientific.
Andrew Huberman：第三，我们确实强调补充剂是单一成分的补充剂，并且以剂量提供，允许您建立一个针对成本优化的补充方案，针对有效性进行优化，并且您可以以真正系统和科学的方式添加东西或从方案中删除东西。
This is really hard to do if you're taking blends of different supplements or if the dosages are such that you can't titrate, or that is, adjust the dosages of a given supplement.
如果您正在服用不同补充剂的混合物，或者剂量太大以至于您无法滴定，或者即调整给定补充剂的剂量，那么这确实很难做到。
Andrew Huberman: So by using single-ingredient supplements, you can really build out the supplement kit that's ideal for you and your specific needs.
Andrew Huberman：因此，通过使用单一成分补充剂，您可以真正构建出最适合您和您的特定需求的补充剂套件。
If you'd like to see the supplements that we partner with Momentous on, you can go to livemomentous.com/huberman.
如果您想查看我们与 Momentous 合作的补充剂，可以访问 livemomentous.com/huberman。
Andrew Huberman: There you'll see those supplements, and just keep in mind that we are constantly expanding the library of supplements available through Momentous on a regular basis.
Andrew Huberman：在那里您会看到这些补充材料，请记住，我们定期通过 Momentous 不断扩展可用的补充材料库。
Again, that's livemomentous.com/huberman.
再说一遍，这是 livemomentous.com/huberman。
Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。
Andrew Huberman: It is, however, part of my desire and effort to bring zero-cost to consumer information about science and science-related tools to the general public.
Andrew Huberman：然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。
In keeping with that theme, I'd like to thank the sponsors of today's podcast.
为了与这个主题保持一致，我要感谢今天播客的赞助商。
Andrew Huberman: Our first sponsor is Thesis.
Andrew Huberman：我们的第一个赞助商是论文。
Thesis makes custom nootropics, and to be quite honest, I don't like the word nootropics because the translation of nootropics is 'smart drugs'.
论文制作定制促智药，说实话，我不喜欢促智药这个词，因为促智药的翻译是“智能药物”。
And as a neuroscientist, I can tell you there is no neural circuit in the brain for being smart.
作为一名神经科学家，我可以告诉你大脑中没有神经回路来变得聪明。
Andrew Huberman: Rather, there are neural circuits that are responsible for focus, neural circuits for creativity, neural circuits for task switching, and so on and so on.
Andrew Huberman：相反，有一些神经回路负责专注，神经回路负责创造力，神经回路负责任务切换，等等。
Fortunately, Thesis understands this, and has developed custom nootropics that are tailored to your specific goals and your specific needs.
幸运的是，Thesis 理解这一点，并开发了适合您的特定目标和特定需求的定制促智药。
They use only the highest quality ingredients, things of the sort that we'll talk about in today's podcast, things like Alpha-GPC, phosphatidylserine, ginkgo biloba, et cetera.
他们只使用最优质的成分，就是我们将在今天的播客中讨论的那种成分，例如 Alpha-GPC、磷脂酰丝氨酸、银杏叶等等。
However, I should mention that they are customized to you.
不过，我应该指出的是，它们是为您量身定制的。
Andrew Huberman: So you can go to Thesis, take a brief quiz, and you can get a nootropic starter kit that will allow you to try various nootropics and determine which ones you like and work for you and which ones don't.
安德鲁·胡伯曼：所以你可以去论文，做一个简短的测验，然后你可以获得一个促智药物入门套件，它可以让你尝试各种促智药物，并确定哪些你喜欢并适合你，哪些不适合你。
I've been using Thesis nootropics customized for me for close to six months now and can confidently say that their nootropics have been a total game-changer.
我已经使用为我定制的 Thesis 促智药近六个月了，可以自信地说，他们的促智药彻底改变了游戏规则。
My go-to formula is the Clarity formula.
我的首选公式是清晰度公式。
I like to use that before cognitive work, and I use the Energy formula before my workouts.
我喜欢在认知工作之前使用它，并且在锻炼之前使用能量公式。
Andrew Huberman: To get your own personalized nootropic starter kit, go online to takethesis.com/huberman, take that three-minute quiz, and Thesis will send you four different formulas to try in your first month.
Andrew Huberman：要获得您自己的个性化促智入门套件，请上网 takethesis.com/huberman，参加三分钟的测验，Thesis 会向您发送四种不同的配方，供您在第一个月内尝试。
Again, that's takethesis.com/huberman, and use the code HUBERMAN at checkout to get 10% off your first box.
再次强调，网址为 takethesis.com/huberman，结帐时使用代码 HUBERMAN 即可获得第一个盒子 10% 的折扣。
Andrew Huberman: Today's episode is also brought to us by LMNT.
Andrew Huberman：今天的节目也是由 LMNT 为我们带来的。
LMNT is an electrolyte drink that has all the things you need and none of what you don't.
LMNT 是一种电解质饮料，它拥有您需要的所有东西，而且没有您不需要的东西。
That means the electrolytes, salt, magnesium, and potassium are in there, but it does not have sugar.
这意味着其中含有电解质、盐、镁和钾，但不含糖。
Andrew Huberman: Electrolytes are key to cellular function, in particular, neuronal or nerve cell function.
Andrew Huberman：电解质是细胞功能的关键，特别是神经元或神经细胞功能。
In fact, for your nerve cells to be able to fire action potentials, those are the electrical signals that allow your brain and body to work and move and think, et cetera, you need sodium.
事实上，为了让你的神经细胞能够激发动作电位，这些电信号可以让你的大脑和身体工作、移动和思考等等，你需要钠。
A lot of people don't realize that.
很多人没有意识到这一点。
Andrew Huberman: And while, of course, there are people out there that need to reduce their sodium intake, these would be people with pre-hypertension or hypertension, many people actually don't get enough sodium, especially people that are following low carbohydrate diets, drinking a lot of caffeine, or eating extremely clean.
安德鲁·休伯曼：当然，有些人需要减少钠的摄入量，这些人可能是高血压前期或高血压患者，但许多人实际上没有摄入足够的钠，尤其是遵循低碳水化合物饮食、喝大量咖啡因或饮食非常干净的人。
Oftentimes, those people feel better when they increase their sodium intake, and their health can actually improve when they increase their sodium intake.
通常，这些人在增加钠摄入量时会感觉更好，而且当他们增加钠摄入量时，他们的健康实际上会得到改善。
Andrew Huberman: LMNT contains a science-backed electrolyte ratio of one gram of sodium, 200 milligrams of potassium, and 60 milligrams of magnesium.
Andrew Huberman：LMNT 含有科学支持的电解质比例，即 1 克钠、200 毫克钾和 60 毫克镁。
If you'd like to try LMNT, you can go to drinklmnt, that's L-M-N-T.com/huberman to claim a free LMNT sample pack with any purchase.
如果您想尝试 LMNT，可以前往 Drinklmnt（即 L-M-N-T.com/huberman）购买任何产品即可领取免费的 LMNT 样品包。
Again, that's drinklmnt, L-M-N-T.com/huberman.
再说一遍，这是 Drinklmnt，L-M-N-T.com/huberman。
Andrew Huberman: Today's episode is also brought to us by Eight Sleep.
安德鲁·休伯曼：今天的节目也是由“八睡”为我们带来的。
Eight Sleep makes smart mattress covers with heating, cooling, and sleep tracking capacity.
August Sleep 生产具有加热、冷却和睡眠跟踪功能的智能床垫套。
The reality is that sleep is the foundation of mental health, physical health, and performance.
事实上，睡眠是心理健康、身体健康和表现的基础。
Now, I've talked before on this podcast about the fact that there's a direct relationship between temperature and our ability to fall and stay asleep.
现在，我之前在这个播客上谈到过这样一个事实：温度与我们入睡和保持睡眠的能力之间存在直接关系。
Andrew Huberman: In fact, our body temperature needs to drop by about one to three degrees in order to fall asleep, and then there are further decreases in our body temperature that allow us to get into the deepest stages of sleep and the so-called rapid eye movement sleep, all the aspects of sleep that really restore our brain and body.
Andrew Huberman：事实上，我们的体温需要下降大约一到三度才能入睡，然后我们的体温进一步下降，让我们进入睡眠的最深阶段，也就是所谓的快速眼动睡眠，这些睡眠的各个方面真正恢复了我们的大脑和身体。
And then waking up actually involves a heating up of core body temperature.
然后醒来实际上涉及核心体温的升高。
Andrew Huberman: By sleeping on an Eight Sleep mattress cover, you're able to control the temperature of your sleeping environment precisely.
Andrew Huberman：通过睡在八睡眠床垫套上，您可以精确控制睡眠环境的温度。
I've been sleeping on an Eight Sleep mattress cover for many months now, and I can tell you it has completely changed my sleep.
我已经睡在八睡眠床垫罩上好几个月了，我可以告诉你它彻底改变了我的睡眠。
I thought I was sleeping pretty well before, and now, frankly, I don't even want to travel because I don't want to be away from my Eight Sleep.
我以前以为我睡得很好，但现在，坦白说，我什至不想去旅行，因为我不想远离我的八觉睡眠。
I can't wait until hotels and Airbnbs include Eight Sleep.
我迫不及待地希望酒店和 Airbnb 推出“八睡”服务。
Andrew Huberman: If you want to try Eight Sleep, you can go to eightsleep.com/huberman and check out their new Pod 3 cover to save 250 dollars off as a special Labor Day offer now through September 11th.
Andrew Huberman：如果您想尝试八睡眠，您可以访问八睡眠.com/huberman 并查看他们的新 Pod 3 封面，从现在到 9 月 11 日，作为劳动节特别优惠，可节省 250 美元。
Eight Sleep currently ships within the USA, Canada, and the United Kingdom.
八号睡眠目前在美国、加拿大和英国发货。
Again, that's eightsleep.com/huberman to save 250 dollars off an Eight Sleep cover now through September 11th.
再次强调，即日起至 9 月 11 日，八睡眠保险套可节省 250 美元。
Andrew Huberman: Okay, let's talk about focus and concentration, and how you can improve your focus and concentration using science-based protocols.
Andrew Huberman：好的，我们来谈谈注意力和注意力，以及如何使用基于科学的方案来提高注意力和注意力。
Andrew Huberman: Now, because today's episode is mainly focused on tools and not so much the underlying mechanisms, I'm mainly going to focus on what to do and when and how to do it.
Andrew Huberman：现在，因为今天的节目主要关注工具而不是底层机制，所以我主要关注要做什么、何时以及如何做。
Andrew Huberman: But I just want to take about three minutes and briefly describe a model that is a visual image that you can put in your mind that will help you incorporate the tools that I'll provide, and that generally will help you understand at a mechanistic level how focus and concentration work.
Andrew Huberman：但我只想花大约三分钟时间简要描述一个模型，该模型是一个视觉图像，您可以将其放在脑海中，它将帮助您整合我将提供的工具，并且通常将帮助您在机械层面上理解焦点和注意力如何发挥作用。
So what I want you to imagine is an arrow, and an arrow, of course, has an arrowhead, and it has the shaft of that arrow.
所以我想让你想象的是一支箭，当然，一支箭有一个箭头，它有箭头的箭杆。
Andrew Huberman: And in the context of the neuroscience of focus and concentration, the neurochemical system that really represents the shaft of that arrow, right, the straight line, is epinephrine, also called adrenaline.
安德鲁·胡伯曼：在焦点和注意力的神经科学背景下，真正代表箭头轴的神经化学系统，右边，直线，是肾上腺素，也称为肾上腺素。
And today, I'll refer to adrenaline and epinephrine interchangeably.
今天，我将交替提及肾上腺素和肾上腺素。
Turns out that epinephrine/adrenaline are released within your brain from a little location, a little cluster of neurons called locus coeruleus, but you do not need to remember that name, and from your body from the adrenal glands.
事实证明，肾上腺素/肾上腺素是从你大脑中的一个小位置释放的，一小群称为蓝斑的神经元，但你不需要记住这个名字，并且从你的身体中从肾上腺释放。
Andrew Huberman: And the release of epinephrine from those two locations overall increases energy.
Andrew Huberman：这两个位置释放的肾上腺素总体上增加了能量。
It increases alertness.
它可以提高警觉性。
It does not alone increase focus, okay?
它本身并不能增加注意力，好吗？
So the reason I've assigned epinephrine, adrenaline, as the shaft of the arrow, is that if focus is the arrow, there is no focus without epinephrine.
所以我指定肾上腺素作为箭头的轴的原因是，如果焦点是箭头，那么没有肾上腺素就没有焦点。
Andrew Huberman: So things, whether or not they're behavioral or psychological or supplements or drugs that increase epinephrine, allow focus to occur.
安德鲁·休伯曼：所以，无论是行为、心理还是补充剂或增加肾上腺素的药物，事物都可以让注意力集中。
They are necessary for focus, but they are not sufficient for focus.
它们对于集中注意力是必要的，但不足以集中注意力。
That is, they are required, but they are not enough to create focus.
也就是说，它们是必需的，但不足以创造焦点。
So we're going to need epinephrine in the equation.
所以我们需要肾上腺素。
Without epinephrine, there is no focus or concentration.
没有肾上腺素，就无法集中注意力。
Andrew Huberman: Now, the arrowhead on this metaphorical arrowhead that represents focus and concentration is going to be represented or related to the mechanisms of acetylcholine, a different neurochemical that also exists in the brain and body.
安德鲁·休伯曼：现在，这个代表焦点和注意力的隐喻箭头上的箭头将代表或与乙酰胆碱的机制相关，乙酰胆碱是大脑和身体中也存在的一种不同的神经化学物质。
In fact, in the body, it's responsible for the contraction and movement of your muscles.
事实上，在体内，它负责肌肉的收缩和运动。
Andrew Huberman: But today we're talking about acetylcholine not in that context, but rather in the context of its release within the brain.
安德鲁·休伯曼：但今天我们谈论的乙酰胆碱不是在这个背景下，而是在它在大脑中释放的背景下。
Acetylcholine is released from a couple of different locations in the brain, and the best way to think about it is it's like a spotlight.
乙酰胆碱从大脑中的几个不同位置释放，最好的思考方式是它就像聚光灯。
Andrew Huberman: It highlights specific neurons, nerve cells that should be active or more active, I should say, than the other neurons in the environment.
Andrew Huberman：它突出显示了特定的神经元，我应该说，这些神经细胞应该比环境中的其他神经元活跃或更活跃。
So the reason I've assigned the arrowhead to acetylcholine, and acetylcholine to the arrowhead, is that if you have an arrow with a very big arrowhead that's really broad, really blunt, imagine a mile-wide arrowhead, that's not very focused on any one location.
所以我将箭头分配给乙酰胆碱，将乙酰胆碱分配给箭头的原因是，如果你有一个带有非常大的箭头的箭头，非常宽，非常钝，想象一下一个一英里宽的箭头，它不会非常集中在任何一个位置。
It's not really pointing to any one location, is it?
它并没有真正指向任何一个位置，是吗？
Andrew Huberman: But with a narrow, really tightly focused arrowhead, well, that's focused on one location.
Andrew Huberman：但是，如果有一个狭窄的、非常紧密聚焦的箭头，那么它就聚焦在一个位置。
So we have alertness, epinephrine, and then we have the actual direction in which our concentration and focus is placed, and that's, at least in this mental model I'm creating, acetylcholine.
所以我们有警觉性、肾上腺素，然后我们就有了我们的注意力和焦点所在的实际方向，至少在我创建的这个心理模型中，那就是乙酰胆碱。
And then, in order to have ongoing focus, we need another neurochemical.
然后，为了持续集中注意力，我们需要另一种神经化学物质。
Andrew Huberman: And it turns out that that third neurochemical is dopamine, a molecule often associated with pleasure and reward, but it's really the molecule of motivation.
安德鲁·休伯曼：事实证明，第三种神经化学物质是多巴胺，一种通常与快乐和奖励相关的分子，但它实际上是动机的分子。
So here, I want you to imagine in your mind an arrow, with an arrowhead, think acetylcholine in the arrowhead, a shaft or a line behind that arrowhead, which is epinephrine, also called adrenaline, and then behind it, a sort of an engine that keeps that focus moving forward, right?
所以在这里，我希望你在脑海中想象一个带有箭头的箭头，想想箭头中的乙酰胆碱，箭头后面的轴或线，这是肾上腺素，也称为肾上腺素，然后在它的后面，有一种让焦点向前移动的引擎，对吗？
Andrew Huberman: Because we don't just want to be focused for a moment, we want to be able to focus for 10 minutes, or for an hour, maybe even for two hours.
Andrew Huberman：因为我们不想只专注片刻，我们希望能够专注 10 分钟，或者一个小时，甚至两个小时。
Turns out there's an optimal duration to focus.
事实证明，有一个最佳的专注时间。
I'll teach you that in just a little bit.
我会教你一点点。
Andrew Huberman: But these three neurochemicals together, acetylcholine, epinephrine, and dopamine, really allow you to get focused, to focus very precisely, and in fact, increasingly precisely over time, to really narrow and narrow and narrow your focus progressively within a single bout of focus, and to continue to do that and to be able to do that repeatedly whenever you want.
安德鲁·休伯曼：但是乙酰胆碱、肾上腺素和多巴胺这三种神经化学物质在一起，确实可以让你集中注意力，非常精确地集中注意力，事实上，随着时间的推移，越来越精确，在一次集中注意力的情况下逐渐缩小你的注意力，并继续这样做，并且能够在你想要的时候重复这样做。
Andrew Huberman: So here I'm purely talking in metaphor, and in models and mental models of arrows, but in a moment or two, I'll start transitioning to discussing tools in which I'll talk about increasing dopamine and acetylcholine, or increasing epinephrine and dopamine in various combinations with various approaches.
安德鲁·休伯曼：所以在这里，我纯粹是用隐喻、箭头模型和心智模型来谈论，但在一两分钟内，我将开始过渡到讨论工具，在这些工具中我将谈论增加多巴胺和乙酰胆碱，或者以各种方法的各种组合增加肾上腺素和多巴胺。
Andrew Huberman: And what I'd like you to conceptualize is how those are contributing to creating a very narrowly pointed arrow that has the capacity to continue moving forward over and over so that you can focus as sharply and as long as you like.
安德鲁·休伯曼：我想让你概念化的是，这些因素如何有助于创建一个非常狭窄的箭头，该箭头有能力继续一遍又一遍地前进，以便你可以根据自己的喜好，尽可能地集中注意力。
Andrew Huberman: And of course, for those of you that want to get really down in the weeds of how dopamine works, we have an entire episode about dopamine motivation and drive that really gets into neurotransmitter release, and dopamine baselines and thresholds, and all of that sort of thing.
Andrew Huberman：当然，对于那些想要真正了解多巴胺如何发挥作用的人来说，我们有一整集关于多巴胺动机和驱动力的内容，真正涉及神经递质释放、多巴胺基线和阈值以及所有此类事情。
We also have episodes on focus, much longer episodes, I should say, on focus, that incorporate a lot of the biology of acetylcholine.
我们也有聚焦的剧集，我应该说，聚焦的更长的剧集，其中包含了许多乙酰胆碱的生物学原理。
Andrew Huberman: Turns out acetylcholine is also involved in neuroplasticity, et cetera.
Andrew Huberman：事实证明乙酰胆碱也与神经可塑性有关，等等。
And epinephrine, of course, relates to stress and our capacity to deal with and buffer stress, and on and on.
当然，肾上腺素与压力以及我们处理和缓冲压力的能力有关，等等。
Andrew Huberman: Those episodes are all available to you in their long form at hubermanlab.com.
Andrew Huberman：这些剧集的完整版本都可以在 hubermanlab.com 上找到。
You can find them very easily.
您可以很容易地找到它们。
They are all time stamped, so you can navigate to the particular topics most of interest to you.
它们都带有时间戳，因此您可以导航到您最感兴趣的特定主题。
I mention this all not as a diversion from what we want to cover today, but I know that some of you are hungry for a lot more mechanism, but today's episode is really mainly focused on the tools.
我提到这一切并不是为了转移我们今天想要介绍的内容，但我知道你们中的一些人渴望更多的机制，但今天的剧集实际上主要集中在工具上。
Andrew Huberman: I will, of course, touch on mechanism, but if you really want to do the deep dive on mechanism, go to hubermanlab.com, and you'll have more than you ever could want about those mechanisms.
Andrew Huberman：当然，我会涉及机制，但如果您真的想深入了解机制，请访问 hubermanlab.com，您将获得有关这些机制的更多信息。
Andrew Huberman: Let's jump into the tools for concentration and focus.
Andrew Huberman：让我们来看看集中注意力的工具。
If you want to think about tools of any kind to modify your biology or physiology in any way, whether or not it's for cognitive function, or you want to get better at exercising, or you want to build muscle, or you want to improve your hormones, you need to think and understand tools in the context of modulation and mediation.
如果你想考虑任何类型的工具来以任何方式改变你的生物学或生理学，无论是为了认知功能，还是为了更好地锻炼，或者你想要增强肌肉，或者你想要改善你的荷尔蒙，你需要在调节和调解的背景下思考和理解工具。
What do I mean by that?
我这么说是什么意思？
Well, it's quite simple really.
嗯，这确实很简单。
Andrew Huberman: Mediation is how specific types of chemicals and cells and circuits and organs control very specific things in your brain and body, whereas modulation is the ability of chemicals and cells and circuits to adjust how different things change, how different things work in your brain and body, but to do it more broadly.
Andrew Huberman：调解是特定类型的化学物质、细胞、电路和器官如何控制大脑和身体中非常特定的事物，而调节是化学物质、细胞和电路调整不同事物如何变化、不同事物如何在大脑和身体中工作的能力，但范围更广。
What do I mean by this?
我这是什么意思？
Let me give an example.
让我举个例子。
Andrew Huberman: For instance, I'm going to tell you now, that one of the most important things to build and maintain your focus and concentration is to optimize your sleeping behavior.
安德鲁·胡伯曼：例如，我现在要告诉你，建立和保持注意力的最重要的事情之一就是优化你的睡眠行为。
That is, to get enough quality sleep, I would say 80% of the nights of your life.
也就是说，为了获得足够的高质量睡眠，我想说，你一生中 80% 的夜晚都需要睡眠。
Not everyone can get optimal sleep 100% of the nights of their life.
并非每个人都能在一生中 100% 的夜晚获得最佳睡眠。
Nobody, truly nobody achieves that.
没有人，确实没有人能做到这一点。
Andrew Huberman: However, sleep has been shown to relate to cognitive performance, physical performance, hormone output, and so many other things, including immune system function.
Andrew Huberman：然而，睡眠已被证明与认知表现、身体表现、激素分泌以及许多其他因素有关，包括免疫系统功能。
What we can reliably say is that sleep modulates just about every process in your brain and body.
我们可以可靠地说，睡眠几乎调节大脑和身体的每个过程。
So, you have to get great sleep.
所以，你必须保证良好的睡眠。
There is simply no tool that's going to allow you to overcome chronic sleep deprivation and allow you to remain focused.
根本没有任何工具可以让您克服长期睡眠不足并让您保持专注。
Andrew Huberman: No pill, no device, no supplement, no protocol whatsoever.
Andrew Huberman：没有药丸，没有设备，没有补充剂，没有任何方案。
There are tools to overcome one night or maybe two nights of sleep deprivation, and we'll talk about those.
有一些工具可以克服一晚或两晚的睡眠不足，我们将讨论这些。
But at a fundamental level, we need to do the things that modulate our focus and attention in powerful ways, and sleep really is that thing.
但从根本上讲，我们需要做一些事情来以有效的方式调节我们的注意力和注意力，而睡眠就是这样的事情。
So we've done two episodes, one called Master Your Sleep, and the other episode is Perfect Your Sleep.
我们制作了两集，一集名为《掌握你的睡眠》，另一集名为《完美你的睡眠》。
The Perfect Your Sleep is a little bit more like this episode, more focused on protocols.
《完美你的睡眠》有点像这一集，更关注协议。
Master Your Sleep includes protocols and mechanism.
掌控你的睡眠包括协议和机制。
Andrew Huberman: Again, you can find those at hubermanlab.com.
Andrew Huberman：同样，您可以在 hubermanlab.com 上找到这些内容。
We also have a sleep toolkit, a distilled list of things to do in order to optimize your sleep.
我们还有一个睡眠工具包，其中列出了优化睡眠所需要做的事情。
I highly recommend that you download that.
我强烈建议您下载它。
You can go to hubermanlab.com, go to the Neural Network Newsletter.
您可以访问 hubermanlab.com，访问神经网络通讯。
It is listed there.
它列在那里。
If you want, you can sign up for the newsletter, but you don't have to.
如果您愿意，您可以注册新闻通讯，但并非必须这样做。
You can simply download the PDF of that toolkit for zero-cost.
您只需零成本下载该工具包的 PDF 版本即可。
Andrew Huberman: Why do I say sleep modulates focus and attention?
Andrew Huberman：为什么我说睡眠调节注意力？
Well, I'll give an analogy.
好吧，我打个比方。
If right now someone pulled a fire alarm in this building or if we had a fire in this building, my attention would drift.
如果现在有人在这栋大楼里拉响了火警警报，或者如果我们在这栋大楼里发生了火灾，我的注意力就会转移。
It would not be on recording this podcast, it would be on something else.
它不会是在录制这个播客，而是在其他事情上。
Andrew Huberman: But would I say that the fire alarm mediates attention?
安德鲁·休伯曼：但是我会说火警可以引起注意吗？
I mean, fire alarms are not really involved in attention.
我的意思是，火警警报并没有真正涉及注意力。
No, rather they modulate my attention.
不，相反，它们调节了我的注意力。
The noise in the room modulates my attention.
房间里的噪音影响了我的注意力。
That's quite a bit different than a tool that I'll provide later, and I'll just give you a little hint of now.
这与我稍后提供的工具有很大不同，我现在只给您一点提示。
In fact, I'll give it to you now, which is that 40 hertz binaural beats have been shown in a number of peer-reviewed studies to increase focus and concentration.
事实上，我现在就告诉你，许多同行评审的研究表明，40 赫兹的双耳节拍可以提高注意力和注意力。
Andrew Huberman: And if you'd like to access 40 hertz binaural beats in order to improve your focus and concentration, you can do that.
Andrew Huberman：如果您想使用 40 赫兹的双耳节拍来提高您的注意力，您可以这样做。
You can actually get it at zero-cost.
您实际上可以零成本获得它。
You can go into the App Store, for instance, the Apple App Store.
您可以进入App Store，例如Apple App Store。
This is also available for Android phone.
这也适用于 Android 手机。
There's an app called BrainWave, and you can go there, you can dial in 40 hertz, and it'll play these binaural beats.
有一个名为 BrainWave 的应用程序，你可以去那里，你可以拨入 40 赫兹，它就会播放这些双耳节拍。
Andrew Huberman: It's been shown in multiple quality peer-reviewed studies that playing a pattern of sound waves to one ear, du, du, du, du, and the other ear, which is slightly offset in frequency, meaning not quite the same frequency, so more like du, du, du, du, that combination of frequencies played to the different ears actually get integrated within deep brain centers, and can increase focus and concentration in part by increasing levels of the neurochemical dopamine and acetylcholine, which we talked about a little bit earlier in this arrow model of focus.
Andrew Huberman：多项高质量的同行评审研究表明，向一只耳朵 du、du、du、du 和另一只耳朵播放一种声波模式，其频率略有偏移，这意味着频率不完全相同，所以更像是 du、du、du、du，向不同耳朵播放的频率组合实际上会整合到大脑深处中心，并且可以通过增加神经化学物质多巴胺和乙酰胆碱的水平来提高注意力和集中力，我们之前讨论过这一点在这个焦点箭头模型中。
Andrew Huberman: So we'll provide a link to that app.
Andrew Huberman：所以我们将提供该应用程序的链接。
I don't have any relationship to that app, I should mention.
我应该提一下，我与该应用程序没有任何关系。
But it's an excellent one.
但这是一部优秀的作品。
It's one that I've used for many years.
这是我已经使用了很多年的一款。
There are also additional functions within the app, such as for sleep and for other things, but the 40 hertz, 4-0 Hz, is the way it reads out, 40 hertz stimulation has been shown to improve focus and concentration.
应用程序内还有其他功能，例如睡眠和其他功能，但 40 赫兹（4-0 Hz）是它读出的方式，40 赫兹刺激已被证明可以提高注意力和注意力。
Andrew Huberman: Here is my recommendation and the way that I use it.
Andrew Huberman：这是我的建议以及我使用它的方式。
I would not use 40 hertz binaural beats every time I'm doing a bout of work.
我不会每次工作时都使用 40 赫兹的双耳节拍。
What I tend to do is use it for about five minutes prior to that work, and then turn it off and then do the work, and I'll talk about other tools to use during that work, whether or not it's reading or math or even just emailing or something where I require a bunch of focus for a while.
我倾向于做的是在工作之前使用它大约五分钟，然后将其关闭，然后开始工作，我将讨论在工作期间使用的其他工具，无论是阅读还是数学，甚至只是发送电子邮件或一些我需要一段时间集中注意力的事情。
Andrew Huberman: However, there are times in which I'm in an area or I'm in a state of mind where I'm feeling very distractible, and then I'll keep the 40 hertz binaural beats on the entire time I'm doing that bout of cognitive work.
Andrew Huberman：然而，有时我会在某个区域或我的精神状态中感到非常分心，然后我会在进行认知工作的整个过程中保持 40 赫兹的双耳节拍。
Andrew Huberman: I'll also sometimes use the 40 hertz binaural beats prior to a workout, in particular weight workouts, where I really want to be able to focus on and contract specific muscles.
Andrew Huberman：有时我也会在锻炼前使用 40 赫兹双耳节拍，特别是重量锻炼，我真的希望能够专注于并收缩特定的肌肉。
So it's a very useful tool, again, supported by quality peer-reviewed science, zero-cost available out there, not just in the BrainWave app, but in multiple apps.
因此，它再次成为一个非常有用的工具，得到高质量同行评审科学的支持，零成本可用，不仅在 BrainWave 应用程序中，而且在多个应用程序中。
I think many of you will benefit from it.
我想你们很多人都会从中受益。
Andrew Huberman: Some of you might not experience it immediately as a total dropping into a tunnel of focus in the same way that you might with, say, the sorts of neurochemicals that we'll talk about later, like Alpha-GPC, and some of these other things that change neurochemicals directly.
Andrew Huberman：你们中的一些人可能不会立即体验到它完全陷入焦点隧道，就像我们稍后将讨论的神经化学物质一样，比如 Alpha-GPC，以及其他一些直接改变神经化学物质的物质。
Andrew Huberman: But nonetheless, 40 hertz binaural beats are a very powerful tool, again, zero-cost, non-pharmacologic tool that tap into your own endogenous, meaning within you or exists within you, physiology, in order to increase acetylcholine and some other neurochemicals, and they have been shown to work quite well.
Andrew Huberman：但是尽管如此，40 赫兹双耳节拍是一种非常强大的工具，同样是零成本的非药物工具，它可以利用您自身的内源性，即您体内或存在于您体内的生理学，以增加乙酰胆碱和其他一些神经化学物质，并且它们已被证明非常有效。
Andrew Huberman: Okay, so assuming that you are sleeping well 80% of the nights of your life, or at least working on the various protocols and tools to sleep well, and sufficiently long 80% of the nights of your life, and you are interested in additional tools that are sound-based in order to improve your ability to concentrate and focus, there are quality peer-reviewed studies supporting the idea that white noise or pink noise, and believe it or not, there is something called pink noise.
Andrew Huberman：好吧，假设您一生中 80% 的夜晚都睡得很好，或者至少正在研究各种协议和工具来睡得好，并且您一生中 80% 的夜晚都睡得足够长，并且您对基于声音的其他工具感兴趣，以提高您集中注意力的能力，那么有高质量的同行评审研究支持白噪声或粉红噪声的观点，无论您相信与否，有一种叫做粉红噪声的东西。
Andrew Huberman: It has to do with the specific frequencies of sound that are in the noise.
Andrew Huberman：这与噪声中声音的特定频率有关。
Well, white noise and pink noise have been shown to not improve concentration per se, but to improve people's ability to transition into concentrated states.
事实证明，白噪声和粉红噪声本身并不能提高注意力，但可以提高人们过渡到集中状态的能力。
So I don't tend to use white noise and pink noise while I work, but I know a number of people that do.
因此，我在工作时不倾向于使用白噪音和粉红噪音，但我知道有很多人这样做。
I know people that also use what's called brown noise.
我知道有人也使用所谓的棕色噪音。
The folks I know from the engineering and computer science side get really into these details of white noise, pink noise, brown noise.
我认识的工程和计算机科学领域的人非常了解白噪声、粉红噪声、棕色噪声的这些细节。
Andrew Huberman: You can find white noise, pink noise, or brown noise and listen to it through headphones or in the room.
Andrew Huberman：您可以找到白噪音、粉红噪音或棕色噪音，并通过耳机或在房间里聆听。
There is indeed some data to support the fact that white noise, and to some extent pink noise and brown noise, can support the release of particular neurochemicals, but more data showing that they can amplify the activity of neurons in the so-called prefrontal cortex, this front area, the sort of the bumper behind your forehead, that is directly related to your ability to direct your own focus and remain focused on certain things.
确实有一些数据支持这样一个事实，即白噪声，在某种程度上，以及粉红噪声和棕色噪声，可以支持特定神经化学物质的释放，但更多数据表明，它们可以放大所谓的前额叶皮质中神经元的活动，这个前部区域，就像你额头后面的保险杠一样，与你引导自己的注意力并保持专注于某些事物的能力直接相关。
Andrew Huberman: So you have the option of either using binaural beats before, but not during your work, that is, 40 hertz binaural beats, or 40 hertz binaural beats throughout your attempt to focus.
Andrew Huberman：所以你可以选择在工作之前使用双耳节拍，但不能在工作期间使用，即 40 赫兹双耳节拍，或者在你尝试集中注意力的过程中使用 40 赫兹双耳节拍。
You also have the option of not using binaural beats, but using white noise, pink noise, or brown noise.
您还可以选择不使用双耳节拍，而是使用白噪声、粉红噪声或棕色噪声。
Again, there are a lot of zero-cost apps.
同样，有很多零成本的应用程序。
You can find also white noise, pink noise, and brown noise on YouTube.
您还可以在 YouTube 上找到白噪声、粉红噪声和棕色噪声。
Andrew Huberman: Again, these are tools that really have been shown over and over in humans to allow people to focus with more depth and to decrease the transition time into focus.
Andrew Huberman：再说一次，这些工具确实已经在人类身上反复展示过，可以让人们更深入地集中注意力，并减少进入焦点的过渡时间。
This is a really key point.
这是一个非常关键的点。
A lot of people are challenged with getting into a mode of focus.
很多人都面临着进入专注模式的挑战。
None of us, however, should be expected to just sit down and drop directly into a state of focus.
然而，我们中的任何人都不应该指望坐下来直接进入专注状态。
I think that's completely an unfair request of ourselves.
我认为这对我们自己来说完全是一个不公平的要求。
I mean, for instance, you wouldn't expect yourself to go out on the track or go out for a run and not warm up.
我的意思是，例如，你不会期望自己在不热身的情况下就出去跑道或跑步。
Andrew Huberman: You might jog for a few minutes or even walk before you would jog, and then jog before you would run, right?
Andrew Huberman：你可能会先慢跑几分钟，甚至步行，然后再慢跑，然后再慢跑，然后再跑步，对吧？
I would hope you would do that.
我希望你能这么做。
And if you're doing resistance training, I doubt that you go over and load up the bar or the machine with the maximum amount of weight that you can move and then just drop right into that.
如果你正在进行阻力训练，我怀疑你是否会走过去，在杠铃或机器上加载你可以移动的最大重量，然后直接投入其中。
You always do a warm-up, and I think it's very important to understand mental work, focus, and concentration as requiring that warm-up.
你总是要做热身，我认为了解热身所需的脑力劳动、注意力和注意力非常重要。
What is that warm-up?
那预热是什么？
Well, you know what that warm-up is.
好吧，你知道什么是热身。
Andrew Huberman: That warm-up is the ramping up or the increase of epinephrine, adrenaline, acetylcholine, and dopamine, right?
Andrew Huberman：热身就是肾上腺素、肾上腺素、乙酰胆碱和多巴胺的增加或增加，对吧？
The way that neurochemicals work is we don't just get to flip switches in our brain because we decide to.
神经化学物质的工作方式是，我们不会因为自己的决定而打开大脑中的开关。
That's a fantasy.
那是一个幻想。
That's sort of the "Limitless" movie, or movies and ideas that suddenly, you're going to flip a switch on your arm, and all of a sudden you're going to be in a laser focus.
这有点像“无限”电影，或者是电影和想法，突然间，你会打开手臂上的开关，突然间你就会处于激光焦点中。
That is just not the way that your nervous system works.
这不是你的神经系统的工作方式。
Andrew Huberman: There's a gradual dropping into any state, whether or not that state is sleep, right?
Andrew Huberman：会逐渐陷入任何状态，无论该状态是否是睡眠，对吧？
You go from shallow sleep to deep sleep and then out eventually.
你从浅睡眠进入深睡眠，然后最终退出。
Focus too, you go from shallow focus to increasingly deep focus.
聚焦也是如此，你会从浅聚焦到越来越深的聚焦。
That is in our metaphor of the arrow, it's very broad.
这就是我们对箭头的比喻，它非常广泛。
It's pointed at a lot of things, and over time, as we drop into focus, that arrow is narrowing and narrowing and narrowing.
它指向了很多东西，随着时间的推移，当我们集中注意力时，那个箭头正在变窄、变窄、变窄。
In fact, probably better to think about it narrowing, and then sometimes oscillating and getting wider again.
事实上，最好考虑一下它会缩小，然后有时会振荡并再次变宽。
Andrew Huberman: You know, we might hear something down the hallway, or more typically, our phone will buzz, or we'll think, "Oh, I wonder what so-and-so is doing," or, "I had to contact them about something." Your focus is dynamic.
安德鲁·休伯曼：你知道，我们可能会听到走廊里有什么声音，或者更常见的是，我们的手机会嗡嗡作响，或者我们会想，“哦，我想知道某某在做什么”，或者“我必须联系他们处理某件事。”你的焦点是动态的。
It is not what we call a step function.
它不是我们所说的阶跃函数。
It's not like you go from unfocused to focused, and then you drop into your maximum focus.
这并不是说你从不专心到专心，然后又进入最大程度的专心。
Andrew Huberman: By understanding that it's dynamic, by understanding that you are going to be continually going in and out of progressively but varying levels of focus, you will greatly release the pressure on yourself to feel focused all the time when you want to be.
安德鲁·休伯曼：通过了解它是动态的，通过了解你将不断地渐进但不同程度的专注，你将极大地释放自己的压力，让自己在你想要的时候始终保持专注。
This is very key.
这是非常关键的。
Andrew Huberman: People who are very good at focusing understand this, and understand that they can't expect themselves to just immediately focus and then snap into or out of focus, okay?
Andrew Huberman：非常善于聚焦的人都明白这一点，并且明白他们不能指望自己立即聚焦，然后突然进入或失焦，好吗？
So be patient with yourself, and also understand that focus is an ability, that you can improve your ability to focus by engaging the neural circuits responsible for focus repeatedly over time through so-called neuroplasticity, the ability of your nervous system to change in response to experience.
所以对自己要有耐心，也要明白专注是一种能力，你可以通过所谓的神经可塑性（神经系统根据经验而改变的能力）不断地参与负责专注的神经回路，从而提高你的专注能力。
Andrew Huberman: And that has a couple of different components, but put very simply, what we repeat gets etched into our nervous system and becomes easier over time.
Andrew Huberman：这有几个不同的组成部分，但简单地说，我们重复的内容会铭刻在我们的神经系统中，并且随着时间的推移变得更容易。
And the more emotionally important or vital something feels to us, the more likely it is to trigger neuroplasticity.
对我们来说，情感上越重要或至关重要的事物，就越有可能引发神经可塑性。
We're going to talk a little bit more about how to increase neural circuits for focus later, but right now, what you have in hand is the key importance of sleep, and I again will direct you to hubermanlab.com and the Neural Network Newsletter to really work on optimizing your sleep.
稍后我们将更多地讨论如何增加神经回路以提高注意力，但现在，您掌握的就是睡眠的重要性，我将再次引导您访问 hubermanlab.com 和神经网络通讯，真正致力于优化您的睡眠。
Andrew Huberman: We've also got two auditory sound-based tools for improving focus.
Andrew Huberman：我们还有两个基于听觉的工具来提高注意力。
There's 40 hertz binaural beats used before or during bouts of focus and concentration.
在注意力集中之前或期间使用 40 赫兹的双耳节拍。
And if you don't like those, or even if you do, you might alternate them with or occasionally use white noise, pink noise, or brown noise, also readily available at zero-cost.
如果您不喜欢这些，或者即使您喜欢，您也可以用白噪声、粉红噪声或棕色噪声替代它们或偶尔使用这些噪声，这些噪声也很容易以零成本获得。
A question I often get is, how long should I try to focus?
我经常被问到的一个问题是，我应该尝试集中注意力多长时间？
Andrew Huberman: Well, the research literature point to the key importance of so-called ultradian cycles.
安德鲁·休伯曼：嗯，研究文献指出了所谓的超电周期的关键重要性。
You've all probably heard of circadian cycles or circadian biology.
你们可能都听说过昼夜节律周期或昼夜节律生物学。
Circa the day, circadian, is about 24-hour cycle.
Circa the day，昼夜节律，大约是24小时一个周期。
Well, our brain and body operate within that day, or within each and every day, I should say, with 90-minute ultradian cycles.
好吧，我们的大脑和身体在当天或每一天中运行，我应该说，以 90 分钟的超日周期为一个周期。
Andrew Huberman: So my suggestion would be anytime you're going to sit down and try and focus, you're going to try and do a focused bout of physical exercise or skill learning or musical learning, or maybe you're even just having a conversation.
安德鲁·胡伯曼：所以我的建议是，任何时候你坐下来尝试集中注意力时，你都可以尝试集中精力进行体育锻炼、技能学习或音乐学习，或者甚至只是进行一场对话。
Maybe you're a therapist or you're attending therapy or a class, how long should it be?
也许您是治疗师或者您正在参加治疗或课程，应该持续多长时间？
And the ideal duration is about 90 minutes.
理想的持续时间约为 90 分钟。
Not exactly 90 minutes, but we can reliably say 90 minutes or less, okay?
不完全是 90 分钟，但我们可以可靠地说 90 分钟或更短，好吗？
It doesn't have to be the full 90 minutes.
不必是完整的 90 分钟。
Andrew Huberman: But trying to push yourself to be able to drop into two hours of focus or three hours of focus, while possible, is not really in line with what we know about the underlying biology.
Andrew Huberman：但是，试图强迫自己能够专注两个小时或三个小时，虽然可能，但并不真正符合我们对潜在生物学的了解。
Andrew Huberman: Everything, from our sleep states or the different stages of sleep and our waking states, is divided into these 90-minute cycles or so-called ultradian cycles.
Andrew Huberman：一切，从我们的睡眠状态或睡眠的不同阶段到我们的清醒状态，都被分为这些 90 分钟的周期或所谓的超电周期。
So what I like to do is set a timer for 90 minutes.
所以我喜欢做的就是设置一个 90 分钟的计时器。
I acknowledge and accept the fact that under most conditions, unless I'm really pressed for a deadline, and I'm optimally caffeinated, et cetera, the first five to 10 minutes of that 90 minutes are a transition time.
我承认并接受这样一个事实：在大多数情况下，除非我真的迫于最后期限，并且我最好喝咖啡等等，否则 90 分钟的前 5 到 10 分钟是过渡时间。
It's like the warm-up for focus, but I do include it in that 90 minutes.
这就像集中注意力的热身，但我确实将其包含在 90 分钟内。
Andrew Huberman: And then, I really try and drop into doing focused mental work or learning of some sort.
安德鲁·休伯曼：然后，我真的尝试投入到专注的脑力工作或某种学习中。
Again, this could be physical as well, motor skill learning, or anything where running or lifting weights, et cetera, and really try and drop into that across the full 90 minutes.
同样，这也可以是身体方面的，运动技能学习，或者跑步或举重等任何事情，并且真正尝试在整个 90 分钟内投入其中。
Again, accepting the fact, okay?
再次，接受事实，好吗？
It's not just an idea.
这不仅仅是一个想法。
The fact that occasionally our focus will flicker.
事实上，我们的焦点有时会闪烁。
It will jump out of focus, and then a big part of being able to focus is to go back to focusing.
它会跳出焦点，然后能够聚焦的很大一部分就是重新聚焦。
Andrew Huberman: The way I'd like you to conceptualize this, perhaps, is that arrowhead suddenly getting very, very broad, that you're focusing on many things, or that arrow shifts to a different location in the room.
安德鲁·休伯曼：我希望你理解这一点的方式也许是箭头突然变得非常非常宽，你正在关注很多事情，或者箭头转移到房间的不同位置。
The key is to be able to shift it back and to narrow it once again, and that's an active process, so much so that it requires a lot of metabolic energy.
关键是能够将其移回并再次缩小，这是一个活跃的过程，以至于需要大量的代谢能量。
Your brain is the chief consumer of metabolic energy.
您的大脑是代谢能量的主要消耗者。
The calories that you consume, the so-called basal metabolic rate, most of that isn't related to movement or heartbeat or breathing.
你消耗的卡路里，即所谓的基础代谢率，其中大部分与运动、心跳或呼吸无关。
It's related to brain function.
这与大脑功能有关。
Andrew Huberman: Your brain is a glutton with respect to caloric need.
安德鲁·休伯曼：你的大脑对热量的需求非常贪婪。
So, understand that at the end of 90 minutes or maybe even after 45 minutes, you might feel rather tired or even exhausted, and it's very important that after a bout of focus, that you take at least 10 minutes and ideally, as long as 30 minutes and go through what I call deliberate defocus.
所以，要明白，在 90 分钟甚至 45 分钟后，你可能会感到相当疲倦，甚至筋疲力尽，而且非常重要的是，在一次集中注意力之后，你至少需要 10 分钟，最好是 30 分钟，经历我所说的刻意散焦。
You really want to focus on somewhat menial tasks or things that really don't require a ton of your concentration.
你确实想专注于一些琐碎的任务或真正不需要你集中注意力的事情。
Andrew Huberman: This is starting to become a little bit of a movement out there, in the kind of pop psychology and optimization world, this idea of not looking at your phone as you walk down the hall to the bathroom.
Andrew Huberman：在流行心理学和优化世界中，这种在穿过大厅去洗手间时不看手机的想法开始成为一种运动。
Certainly, not looking at your phone in the bathroom.
当然，不要在浴室里看手机。
And I should mention, by the way, that this is a particular annoyance of mine.
顺便说一句，我应该提到，这是我特别烦恼的事情。
Have you noticed that wait times for restrooms in public places has increased substantially in the last 10 years?
您是否注意到过去 10 年来公共场所洗手间的等待时间大幅增加？
The reason for that is not digestive, okay?
原因是不消化，好吗？
It's not the gut microbiome.
这不是肠道微生物组。
I mean, it might be the gut microbiome, but chances are it's because people are on their phones in the bathroom.
我的意思是，这可能是肠道微生物组的原因，但很可能是因为人们在浴室里玩手机。
Andrew Huberman: So, you're doing yourself and everybody else a favor by staying off your phone in the restroom, staying off your phone while walking down the hall.
安德鲁·胡伯曼（Andrew Huberman）：所以，在洗手间里不要玩手机，在走廊里走路时不要玩手机，这对你自己和其他人都有好处。
Try and give yourself some time to deliberately decompress, to let your mental states idle, to not be focused on any one thing.
试着给自己一些时间刻意减压，让自己的精神状态闲置，不要把注意力集中在任何一件事上。
That period of idling is essential for your ability to focus, much in the same way that rest between sets of resistance training or rest between exercise is vital to being able to focus and perform during the actual sets or during the actual bouts of running or cycling or whatever your particular form of exercise might be.
这段时间的空转对于您集中注意力的能力至关重要，就像在阻力训练组之间的休息或运动之间的休息对于在实际组数或跑步或骑自行车或任何特定运动形式期间能够集中注意力和表现至关重要一样。
Andrew Huberman: So, deliberate decompression is key, and I know this is hard because we're all being drawn in by the incredible rich array of sensory information available on our phones and other devices.
Andrew Huberman：所以，有意识的减压是关键，我知道这很困难，因为我们都被手机和其他设备上提供的令人难以置信的丰富感官信息所吸引。
But I can't emphasize this enough.
但我对这一点的强调还不够。
Our ability to focus is not just related to what happens during the entry and movement through those focus bouts, but after those focus bouts.
我们的专注能力不仅与这些专注回合的进入和运动过程中发生的事情有关，还与这些专注回合之后发生的事情有关。
We really need to deliberately decompress.
我们确实需要刻意减压。
And of course, the ultimate decompress, the time in which we are not directing our thinking and our actions, is during sleep.
当然，最终的减压时间，即我们不指挥自己的思维和行动的时间，是在睡眠期间。
Andrew Huberman: And so it's no wonder, or I should say it holds together logically, that that deep, long-lasting duration of not controlling where our mind is at is, in fact, the ultimate form of restoration, even if we have very intense dreams.
安德鲁·休伯曼：所以毫不奇怪，或者我应该说它在逻辑上是一致的，事实上，即使我们有非常强烈的梦想，那种深深的、持久的不控制我们的思想的状态实际上是恢复的最终形式。
So, take that period after each 90-minute or less focus bout, right?
那么，在每次 90 分钟或更少的专注训练之后，就抽出一段时间，对吗？
Remember, those focus bouts don't have to be full 90 minutes.
请记住，这些焦点比赛不必持续 90 分钟。
Let's say you do 45 minutes of work.
假设您工作了 45 分钟。
You're just done with it.
你已经完成了。
Set it down and go do something for maybe five, 10, maybe even 30 minutes that is functional for your day, right?
放下它，花 5 分钟、10 分钟、甚至 30 分钟做一些对你的一天有用的事情，对吗？
Andrew Huberman: Just walking around in circles or staring up at the sky, although if you can do that, do that.
Andrew Huberman：只是绕圈走或凝视天空，尽管如果你能做到，那就这么做。
But most of us have other things to do.
但我们大多数人还有其他事情要做。
But do things that are rather automatic or reflexive for you, and try not to do any focused reading.
但做一些对你来说相当自动或反射性的事情，并尽量不要做任何集中阅读。
Try not to bring your vision into a tight location such as your phone, and try and deliberately decompress because that will allow you to drop into intense bouts of focus, again, repeatedly and repeatedly throughout the day.
尽量不要让你的视线集中在手机等狭窄的地方，并尝试故意减压，因为这会让你在一天中反复地、反复地陷入强烈的注意力集中状态。
I'm often asked how many ultradian cycles one can perform throughout the day.
我经常被问到一天可以执行多少次超电循环。
Andrew Huberman: That depends on how well you've slept, how well you are nourished, which we'll talk about in a moment, and how well trained up your focus capacity is.
安德鲁·休伯曼：这取决于你的睡眠质量、营养状况（我们稍后会讨论）以及你的注意力训练得如何。
And here's the paradox.
这就是悖论。
If you are very trained at focusing, if you're very good at dropping into focus, you're actually going to need more deliberate decompression and defocus, and I recommend only doing about two, maybe three deep work sessions per day.
如果你在聚焦方面训练有素，如果你非常善于集中注意力，那么你实际上需要更多的刻意减压和散焦，我建议每天只进行大约两次，也许三次深度工作。
Andrew Huberman: So, not one 90-minute session, then expecting yourself to do another one and another one and another one, but rather one deep-work 90-minute session, and maybe another in the afternoon.
Andrew Huberman：所以，不是一次 90 分钟的训练，然后期望自己做另一次、另一次、另一次，而是一次 90 分钟的深度训练，也许在下午再进行一次。
A lot of people get surprised by this and say, "Wait, how many people can afford to just work three hours a day?" I'm not saying just work three hours a day.
很多人对此感到惊讶并说：“等等，有多少人能负担得起每天只工作三个小时？”我并不是说每天只工作三个小时。
I'm really talking about the hard mental work.
我真的在谈论艰苦的脑力劳动。
And again, somewhat paradoxically, the more you can concentrate, the more deeply you can concentrate, the fewer deep work concentration bouts you can actually perform each day.
再次，有点矛盾的是，你越能集中注意力，你能集中得越深，你每天实际上可以进行的深度工作集中时间就越少。
Andrew Huberman: This makes sense; however, if you think about it in the context of, say, resistance training.
Andrew Huberman：这是有道理的；然而，如果你在阻力训练的背景下考虑它。
If you are stronger and stronger in the gym or you're an endurance athlete and you can run ultramarathons, 100 miles or so, you are essentially cutting a deeper cut into your recovery capacity than somebody who's not very skilled at those things or can't perform as much intense work.
如果你在健身房里越来越强壮，或者你是一名耐力运动员，你可以跑超级马拉松，100 英里左右，那么你的恢复能力基本上会比那些不太擅长这些事情或无法进行如此高强度工作的人受到更大的影响。
So the intensity of the work scales directly with how long you need to rest after that work.
因此，工作强度与工作后需要休息的时间直接相关。
Andrew Huberman: I, at this stage of my life, am pretty good at dropping into and maintaining focused bouts of concentration, provided the landscape of my life is right, you know, I don't have some burning, stressful thing that's essential or an emergency that I'm tending to, and that I put my phone away or turn it off.
安德鲁·胡伯曼：在我生命的这个阶段，我非常擅长投入并保持集中注意力，只要我的生活环境是正确的，你知道，我没有一些重要的、有压力的事情或我正在处理的紧急情况，并且我把手机收起来或关掉。
I can do three 90-minute focus bouts per day, but that's about it.
我每天可以进行 3 次 90 分钟的专注训练，但仅此而已。
And then, in between those focus bouts, I'm doing other things that require less focus.
然后，在这些注意力集中的间隙，我会做其他需要较少注意力的事情。
Andrew Huberman: Some of you may be able to perform four.
Andrew Huberman：你们中的一些人可能能够表演四场。
What I highly recommend is that you try doing at least one, i.e., one 90-minute or less bout of focused, concentrated work per day.
我强烈建议您尝试至少进行一次，即每天一次 90 分钟或更少的集中工作。
And yes, that means the weekends, too.
是的，这也意味着周末。
And on the weekends, I like to read a book with my phone nowhere in sight, not on any device.
在周末，我喜欢在手机不在视线范围内的情况下看书，而不是在任何设备上。
That's what I do.
这就是我所做的。
Or I'll listen to an audiobook sometimes while taking a walk, but really concentrating on what I'm trying to learn, what I'm hearing, and what I'm seeing.
或者有时我会在散步时听有声读物，但真正专注于我想要学习的内容、我听到的内容和我看到的内容。
Andrew Huberman: So again, a daily 90-minute bout is one to start with, and I would say after about four weeks of that, if you're able to stay concentrated and work through the agitation, then I would consider increasing the number of focus bouts.
Andrew Huberman：再说一次，每天 90 分钟的训练是一开始，我想说的是，大约四个星期后，如果你能够保持专注并克服焦虑，那么我会考虑增加集中训练的次数。
Again, this is not to say that you should go to your teacher, or your PhD advisor, or your parent or your friends and say, "Listen, I can't really concentrate or think about anything for more than 90 minutes per day." That's not what I'm saying.
再说一次，这并不是说你应该去找你的老师、你的博士生导师、你的父母或你的朋友说：“听着，我每天无法真正集中注意力或思考任何事情超过 90 分钟。”我不是这个意思。
Andrew Huberman: These are deep focus bouts.
安德鲁·休伯曼：这些都是深度焦点比赛。
These are bouts of work or, I should say, mental work or physical work where you're really forcing yourself to focus and refocus, to sharpen the head of that arrowhead, to redirect it to what you're trying to concentrate on, and it is indeed hard work.
这些都是间歇性的工作，或者，我应该说，脑力工作或体力工作，你真的强迫自己集中注意力并重新集中注意力，磨尖箭头的头部，将其重新定向到你想要集中注意力的事情上，这确实是一项艰苦的工作。
I would even think about it, more or less like a workout of any kind.
我什至会考虑它，或多或少就像任何形式的锻炼。
Andrew Huberman: Before we continue with today's discussion, we're going to take a brief pause to acknowledge our sponsor, Athletic Greens, also called AG1.
Andrew Huberman：在我们继续今天的讨论之前，我们将暂停一下以感谢我们的赞助商 Athletic Greens（也称为 AG1）。
I started taking Athletic Greens way back in 2012, so I'm delighted that they've been a sponsor of this podcast.
我早在 2012 年就开始参加运动果岭队，所以我很高兴他们成为这个播客的赞助商。
Andrew Huberman: Athletic Greens contains vitamins, minerals, probiotics, digestive enzymes, and adaptogens.
Andrew Huberman：运动绿叶蔬菜含有维生素、矿物质、益生菌、消化酶和适应原。
It's got a lot of things in there, and that's actually the reason I started taking it and the reason I still take it once or twice a day.
里面有很多东西，这实际上就是我开始服用它的原因，也是我仍然每天服用一两次的原因。
Essentially, it covers all of my nutritional bases, and the probiotics, in particular, are important to me because of the critical importance of what's called the gut-brain axis.
从本质上讲，它涵盖了我所有的营养基础，尤其是益生菌对我来说很重要，因为所谓的肠脑轴至关重要。
That is neurons and other cell types in the gut, in the digestive tract, that communicate with the brain and the brain back to the digestive tract, in order to control things like mood, immune function, hormone function, and on and on.
即肠道、消化道中的神经元和其他细胞类型，它们与大脑以及大脑返回消化道进行通信，以控制情绪、免疫功能、激素功能等。
Andrew Huberman: Whenever somebody has asked me what's the one supplement they should take, I always answer Athletic Greens.
Andrew Huberman：每当有人问我应该服用哪种补充剂时，我总是回答运动绿。
I gave that answer long before I ever had this podcast, and it's the answer I still give now, for all the reasons that I detailed just a moment ago.
早在我有这个播客之前我就给出了这个答案，而且由于我刚才详细说明的所有原因，我现在仍然给出这个答案。
If you'd like to try Athletic Greens, you can go to athleticgreens.com/huberman to claim a special offer.
如果您想尝试 Athletic Greens，可以访问 Athleticgreens.com/huberman 申请特别优惠。
Andrew Huberman: They'll give you five free travel packs that make it really easy to mix up Athletic Greens while you're on the road, plus a year's supply of Vitamin D3+K2, which are also very important for a huge number of bodily factors, and brain factors that impact your immediate and long-term health.
Andrew Huberman：他们会为您提供五个免费旅行包，让您在旅途中可以轻松混合运动绿色食品，此外还提供一年的维生素 D3+K2，这对于影响您近期和长期健康的大量身体因素和大脑因素也非常重要。
Again, that's athleticgreens.com/huberman to claim that special offer.
再次强调，该特别优惠可通过 Athleticgreens.com/huberman 领取。
Andrew Huberman: I'd like to call your attention to a new and extremely useful tool for learning and applying science-based protocols for mental health, physical health, and performance.
Andrew Huberman：我想提请您注意一个非常有用的新工具，用于学习和应用基于科学的心理健康、身体健康和表现协议。
It's called Virtusan, V-I-R-T-U-S-A-N, and it's an app.
它的名字是 Virtusan，V-I-R-T-U-S-A-N，它是一个应用程序。
And inside the app, you'll find what are called "Journeys." Each Journey is aimed at a specific goal, such as improving your sleep, or tracking your sleep, or improving your ability to focus and concentrate, or improving your nutrition, or specific exercise programs.
在应用程序内，您会找到所谓的“旅程”。每个旅程都针对一个特定目标，例如改善您的睡眠，或跟踪您的睡眠，或提高您集中注意力的能力，或改善您的营养，或特定的锻炼计划。
Andrew Huberman: The Virtusan app makes a lot of the protocols that you've seen here on the Huberman Lab podcast and elsewhere very easy to understand, and access, and practice.
Andrew Huberman：Virtusan 应用程序使您在 Huberman 实验室播客和其他地方看到的许多协议变得非常容易理解、访问和实践。
And in fact, it tracks your progress with each of these protocols.
事实上，它会跟踪您使用每个协议的进度。
I, and several other researchers, have been directly involved in developing the specific "Journeys" and protocols that you'll find within the Virtusan app.
我和其他几位研究人员直接参与了特定“旅程”和协议的开发，您可以在 Virtusan 应用程序中找到这些内容。
In fact, a lot of it involves direct video tutorials from me and others that you'll recognize from social media and from podcasts.
事实上，其中很多内容都涉及我和其他人的直接视频教程，您可以从社交媒体和播客中识别出这些教程。
Andrew Huberman: Everything that you'll find within the Virtusan app is geared towards giving you the latest science in simple, straightforward protocols to allow you to improve your mental health, physical health, and performance.
Andrew Huberman：您在 Virtusan 应用程序中找到的所有内容都旨在通过简单、直接的协议为您提供最新的科学知识，让您改善心理健康、身体健康和表现。
If you want to check it out, you can go to the App Store under Virtusan.
如果您想查看，可以前往 Virtusan 下的 App Store。
Again, that's spelt V-I-R-T-U-S-A-N, or you can go to virtusan.com/huberman.
同样，拼写为 V-I-R-T-U-S-A-N，或者您可以访问 virtusan.com/huberman。
Again, that's virtusan.com/huberman.
同样，这是 virtusan.com/huberman。
Andrew Huberman: I mentioned the topic of nutrition a little bit ago.
Andrew Huberman：我刚才提到了营养这个话题。
And of course, nutrition is a complicated topic.
当然，营养是一个复杂的话题。
In fact, one of the quickest ways to get yourself into a battle online is to say something definitive about nutrition.
事实上，让自己参与在线战斗的最快方法之一就是说出有关营养的明确内容。
I just want to clearly state my stance about nutrition.
我只是想清楚地表明我对营养的立场。
I fully support and applaud those of you that are vegans for whatever reason, those of you that are pure carnivore for whatever reason, and those of you that are omnivores for whatever reason.
我完全支持并赞扬你们中那些出于任何原因的素食主义者、你们中出于任何原因的纯肉食动物以及你们中的那些出于任何原因的杂食动物。
I happen to be an omnivore.
我碰巧是杂食动物。
Andrew Huberman: My goal is always to eat high-quality, minimally or non-processed foods, and to eat things in moderation.
Andrew Huberman：我的目标始终是吃高质量、最低限度或非加工食品，并适量吃东西。
So, I do eat some meat from sustainable sources or from organic sources.
所以，我确实吃一些来自可持续来源或有机来源的肉。
I eat some starches, and I eat vegetables, and I eat fruits.
我吃一些淀粉类食物，吃蔬菜，吃水果。
I try not to eat sugars, and I don't really like highly processed foods at this point in my life.
我尽量不吃糖，而且我现在也不喜欢高度加工的食物。
That's me.
这就是我。
That's what I do.
这就是我所做的。
But I'm certainly not dictating what people should eat.
但我当然不会规定人们应该吃什么。
Andrew Huberman: I know certain people are ketogenic.
安德鲁·休伯曼：我知道某些人是生酮的。
And I can say that for people who achieve ketosis and can get into ketosis, yes indeed, there is a mental state associated with ketosis that will allow your brain to function and to think really clearly, that many people find very attractive and keep them going back over and over again to a ketogenic diet.
我可以说，对于那些已经实现酮症并且可以进入酮症的人来说，是的，确实存在一种与酮症相关的精神状态，它可以让你的大脑正常运转并清晰地思考，许多人发现这种状态非常有吸引力，并让他们一次又一次地回到生酮饮食。
Andrew Huberman: I'm somebody who, for instance, has not been in ketosis many times in my life, at least not deliberately so, but I actually will ingest liquid ketones from time to time because of the further cognitive enhancement or physical enhancement that I experience, on top of nutrition that does include some carbohydrates.
Andrew Huberman：例如，我一生中没有多次患过酮症，至少不是故意的，但我实际上会时不时地摄入液体酮，因为除了包含一些碳水化合物的营养之外，我还经历了进一步的认知增强或身体增强。
So, there are a lot of different ways to approach all this.
因此，有很多不同的方法来解决这一切。
Andrew Huberman: Whether or not you're a vegan, omnivore, vegetarian, carnivore, et cetera, the point is this: Your ability to focus and, in fact, your ability of neurons to encode specific information in your environment, that is, to represent what's out there in the world, is actually related to your blood glucose level.
安德鲁·胡伯曼：无论你是素食主义者、杂食动物、素食主义者、肉食动物等等，重点是：你的注意力集中能力，事实上，你的神经元编码环境中特定信息的能力，即代表世界上存在的东西的能力，实际上与你的血糖水平有关。
Andrew Huberman: Now, here I'm setting aside the discussion of ketosis and ketogenic diets for the moment.
Andrew Huberman：现在，我暂时搁置对酮症和生酮饮食的讨论。
But there's a beautiful study that was published in "Neuron" not long ago that showed that the tuning, i.e., the precision with which neurons in the brain represent things in our environment, is actually much greater when there is sufficient glucose in the brain.
但不久前在《神经元》上发表的一项精彩研究表明，当大脑中有足够的葡萄糖时，调节（即大脑中的神经元代表我们环境中的事物的精度）实际上要高得多。
Translated into English, this means that when we are fasted or when our blood glucose is very low, we aren't able to perceive and think about things as clearly.
翻译成英语，这意味着当我们禁食或血糖非常低时，我们无法清楚地感知和思考事物。
Andrew Huberman: Now, there's a twist to this, however.
Andrew Huberman：然而，现在情况有所不同。
Many people who practice intermittent fasting, and I should say, I practice a sort of pseudo-intermittent fasting.
许多人实行间歇性禁食，我应该说，我实行的是一种假间歇性禁食。
I generally eat my meals between the hours of 11:00 a.m.
我通常在上午 11:00 之间吃饭。
and 8:00 p.m., although sometimes there's some wiggle around that.
和晚上 8:00，尽管有时会有一些波动。
Occasionally, I have an early breakfast.
有时，我会早点吃早餐。
I'm not super rigid about it.
我对此并不非常严格。
But I know there are a number of people who are doing longer fasts, or they're eating in a six-hour window.
但我知道有很多人进行更长时间的禁食，或者他们在六个小时内进食。
We did an entire episode about fasting.
我们做了一整集关于禁食的节目。
You can, again, find that at hubermanlab.com.
您可以再次在 hubermanlab.com 上找到它。
Andrew Huberman: We'll likely have Satchin Panda, who's an expert in intermittent fasting, on the podcast.
Andrew Huberman：我们可能会邀请 Satchin Panda 来播客，他是间歇性禁食方面的专家。
Intermittent fasting has a lot of different potential benefits.
间歇性禁食有很多不同的潜在好处。
For some people, it's a convenient way to restrict their calories.
对于某些人来说，这是限制卡路里摄入的便捷方法。
For other people, it's a convenient way to avoid eating, i.e., it's easier to not eat than to eat a small portion, so they opt for intermittent fasting, and so on and so forth.
对于其他人来说，这是一种避免进食的便捷方法，也就是说，不吃东西比吃一小部分更容易，所以他们选择间歇性禁食，等等。
But one of the things that you hear very often is that some people like being fasted because they like the clarity of mind that it provides.
但你经常听到的一件事是，有些人喜欢禁食，因为他们喜欢禁食带来的头脑清晰。
Andrew Huberman: Here's the situation.
安德鲁·休伯曼：情况是这样的。
Neurons, unless you're on a ketogenic diet, really thrive on glucose.
除非你采用生酮饮食，否则神经元确实会在葡萄糖的帮助下茁壮成长。
They love glucose.
他们喜欢葡萄糖。
And as I mentioned before, your ability to think and perceive things is actually enhanced by having sufficient glucose in your bloodstream.
正如我之前提到的，血液中含有足够的葡萄糖实际上可以增强您思考和感知事物的能力。
So, why would it be that some people experience a heightened state of mental clarity when they are fasted?
那么，为什么有些人在禁食时会经历高度的头脑清醒状态呢？
I've certainly experienced that before.
我以前确实经历过这种情况。
Andrew Huberman: Well, I should say that, provided you're well-hydrated enough and you have enough electrolytes in your system, what tends to happen is that when you ingest food, there's a shift in your nervous system towards so-called parasympathetic mode.
安德鲁·休伯曼：嗯，我应该说，只要你有足够的水分并且你的系统中有足够的电解质，当你摄入食物时，往往会发生的情况是，你的神经系统会向所谓的副交感神经模式转变。
That is the more relaxed, you probably heard it, as rest-and-digest, although it does other things, a more relaxed mode that can indeed make us very sleepy.
那就是更放松，你可能听说过，作为休息和消化，虽然它做了其他事情，一种更放松的模式，确实会让我们很困。
If we have too many carbohydrates, it actually can make us quite sleepy.
如果我们摄入过多的碳水化合物，实际上会让我们很困。
Andrew Huberman: However, if we have any food, if we have enough of it, i.e., if our gut is full, it diverts blood to our gut, and we become sleepy, and we can't focus as well.
安德鲁·胡伯曼：然而，如果我们有任何食物，如果我们有足够的食物，也就是说，如果我们的肠道充满了，它会将血液转移到我们的肠道，我们会变得困倦，我们也无法集中注意力。
So, a lot of people really like fasting and the state of being fasted for focus and concentration, because they don't have as much of that parasympathetic activation.
所以，很多人真的很喜欢禁食和禁食以集中注意力的状态，因为他们没有那么多的副交感神经激活。
They're just not as sleepy.
他们只是不那么困了。
And in fact, under those conditions, half as much caffeine will give you just as much lift as twice as much caffeine will give you on a full belly of pasta.
事实上，在这种情况下，一半的咖啡因可以给你带来的提振效果，相当于你吃饱意大利面时两倍的咖啡因可以给你带来的提振效果。
And that's just the way that caffeine interacts with blood glucose.
这就是咖啡因与血糖相互作用的方式。
Andrew Huberman: So, what I'd like you to imagine is if you had a measure of focus from zero to ten, these are arbitrary units, ten being maximally focused, and zero being not focused at all.
Andrew Huberman：所以，我想让你想象一下，如果你有一个从零到十的焦点度量，这些都是任意单位，十是最大焦点，零是根本不焦点。
Imagine a U-shaped function, right?
想象一下 U 形函数，对吗？
Where if you're very fasted, you're going to have a high degree of focus and concentration.
如果你非常禁食，你就会高度集中注意力。
But then, if you ingest some food and your belly is full, your focus and concentration is reduced.
但是，如果你吃了一些食物而你的肚子已经饱了，你的注意力就会降低。
Andrew Huberman: But having enough blood glucose and maybe even elevated blood glucose will increase cognitive function.
安德鲁·胡伯曼：但是足够的血糖，甚至升高的血糖会增强认知功能。
So, there are two ends of the spectrum.
因此，存在频谱的两端。
On one end of the spectrum, blood glucose is relatively low, and you're fasted, and you can think and behave in a very concentrated way.
一方面，血糖相对较低，并且您禁食，并且可以非常集中地思考和行动。
And on the other end of the spectrum, you have a lot of blood glucose, or I should say sufficient blood glucose.
另一方面，你的血糖很高，或者我应该说血糖充足。
You never want your blood glucose to be too high, and that allows your neurons to encode and perceive and basically, allow you to think really clearly.
你永远不希望你的血糖太高，这可以让你的神经元编码和感知，基本上，让你能够真正清晰地思考。
Andrew Huberman: So you sort of have to pick your condition.
Andrew Huberman：所以你必须选择你的条件。
What do you want for your bouts of focus and concentration?
你想要什么来让你的注意力集中？
I actually do both.
事实上我两者都做。
So what I do is, as I mentioned before, I eat my meal sometime around 11:00 a.m., my first meal, typically, unless I'm very hungry when I wake up.
所以，正如我之前提到的，我会在上午 11:00 左右吃顿饭，通常是我的第一顿饭，除非我醒来时非常饿。
And so, I will do my workout and one bout of focused work.
因此，我将进行锻炼并进行一轮集中工作。
I always think of this as my hard work early in the day, and I do that fasted.
我总是认为这是我一大早的辛苦工作，而且我是禁食的。
I'll be consuming water with electrolytes, maybe LMNT or other electrolytes, maybe some caffeine as well, in the form of Yerba Mate or coffee.
我会饮用含有电解质的水，可能是 LMNT 或其他电解质，也可能是一些咖啡因，以马黛茶或咖啡的形式。
That's my first focus bout of 90 minutes or less.
这是我第一次进行 90 分钟或更短的专注比赛。
Andrew Huberman: That is essentially done fasted.
Andrew Huberman：这基本上是禁食完成的。
And then I'll eat.
然后我就吃饭了。
And then I do notice that after I eat, I actually have a diminished capacity to focus.
然后我确实注意到，吃完饭后，我的注意力实际上会下降。
But then again, in the afternoon, I will do another 90-minute bout of focus, and I'll talk about some of the tools I use to make sure that that bout of focus is optimal for getting the most amount of focused work done, whether or not it's mental work or physical work, although I tend to do my physical work early in the day, and my mental work both, early and late in the day.
但话又说回来，在下午，我会再进行一次 90 分钟的专注训练，我会谈论一些我使用的工具，以确保该专注训练是完成最多数量的专注工作的最佳方式，无论是脑力工作还是体力工作，尽管我倾向于在一天的早些时候进行体力工作，并在当天的早期和晚些时候进行脑力工作。
Andrew Huberman: So, to make this very simple, or as simple as I can for you, being fasted is great for focus and concentration, provided you're not thinking about food the entire time.
安德鲁·胡伯曼：所以，为了让这个变得非常简单，或者尽可能简单地为你服务，禁食对于集中注意力非常有用，只要你不一直在想食物。
And being fed is terrific for focus and concentration.
吃饱对于集中注意力非常有帮助。
It actually can improve neuronal function, provided that you didn't eat too much food.
它实际上可以改善神经元功能，前提是您没有吃太多食物。
Andrew Huberman: So one way to manage this is if you're going to have lunch, to make sure that you don't stuff yourself at lunch, that you're not overeating, and to not get quite so full that you push your nervous system into this parasympathetic mode and make it hard to focus in the afternoon.
安德鲁·休伯曼：因此，解决这个问题的一种方法是，如果你要吃午餐，请确保你不会在午餐时吃得太饱，不会吃得过多，也不会吃得太饱，以免让你的神经系统进入副交感神经模式，从而在下午很难集中注意力。
I know a lot of people experience a dip or even a crash in energy in the afternoon, that makes it really hard to focus.
我知道很多人在下午都会经历精力下降甚至崩溃的情况，这使得很难集中注意力。
Andrew Huberman: For that reason, I'll just remind people of a tool I've talked about many times before, which is based on the biology of adenosine and caffeine, et cetera, which is to delay your first caffeine intake to 90 to 120 minutes after waking up.
Andrew Huberman：出于这个原因，我只想提醒人们我之前多次讨论过的一个工具，它基于腺苷和咖啡因等的生物学原理，它将你第一次摄入咖啡因的时间推迟到醒来后 90 到 120 分钟。
I know that can be painful for certain people.
我知道这对某些人来说可能会很痛苦。
I violate that rule when I'm working out very early in the morning.
当我一大早锻炼时，我就违反了这条规则。
I'll drink my caffeine before my workout, which often occurs within 30 to 60 minutes of waking.
我会在锻炼前喝咖啡因，锻炼通常发生在起床后 30 到 60 分钟内。
But in general, unless I'm working out very early, I will ingest my caffeine 90 to 120 minutes after I wake up.
但一般来说，除非我很早就锻炼，否则我会在起床后 90 到 120 分钟摄入咖啡因。
Andrew Huberman: So again, I want to emphasize that if you hear somebody out there say, "Being fasted is optimal for focus and concentration." Well, that is true in one context, and perhaps ideal for a certain part of the day.
安德鲁·胡伯曼：所以，我想再次强调，如果你听到有人说，“禁食对于集中注意力是最佳的。”嗯，在某种情况下确实如此，而且也许对于一天中的某个时段来说是理想的。
And other people will say, "No, neurons run on glucose.
其他人会说：“不，神经元依靠葡萄糖运行。
You need glucose in your bloodstream in order to get those neurons to be tuned," i.e., to respond with electrical activity in the optimal way, when you're reading something or when you're trying to perform exercise.
你的血液中需要葡萄糖，以便让这些神经元得到调整，即当你阅读某些内容或尝试进行锻炼时，以最佳方式对电活动作出反应。
Well, that's also true.
嗯，这也是事实。
Andrew Huberman: And of course, you can incorporate both.
Andrew Huberman：当然，你可以将两者结合起来。
I, in fact, as I just described, incorporate both fasted states and fed states in order to optimize my concentration and focus.
事实上，正如我刚才所描述的，我将禁食状态和进食状态结合起来，以优化我的注意力和注意力。
And as a brief note about ketosis, for those of you that actually managed to transition into ketosis and are maintaining a ketogenic state, that, as I mentioned earlier, can enhance brain function, concentration, and focus, because of the way in which ketones can be used as a so-called optimal fuel for neurons.
作为关于酮症的简要说明，对于那些实际上成功转变为酮症并保持生酮状态的人来说，正如我之前提到的，它可以增强大脑功能、注意力和注意力，因为酮可以用作所谓的神经元最佳燃料。
Andrew Huberman: The ketogenic diet was originally designed, if you will, for epilepsy.
Andrew Huberman：如果你愿意的话，生酮饮食最初是为癫痫症设计的。
It has a whole relationship to epilepsy and controlling epileptic seizures.
它与癫痫和控制癫痫发作有着密切的关系。
And it can, in fact, allow people to achieve focused, concentrated brain states.
事实上，它可以让人们达到专注、集中的大脑状态。
So, in the future, I'll do an episode about ketosis, and be sure to circle back on how to optimize ketosis for focus and concentration.
因此，将来我将制作一集有关酮症的节目，并确保回顾如何优化酮症以提高注意力和注意力。
Although I have to believe that most of the people listening to this are probably not in ketosis or following a ketogenic diet, so that's why I mainly focused on fasted states and fed states.
尽管我不得不相信大多数听这个的人可能没有酮症或遵循生酮饮食，所以这就是为什么我主要关注禁食状态和进食状态。
Andrew Huberman: And just to make sure that I'm thorough, a fasted state, to me, would be a state in which you haven't ingested any calories, but may have ingested caffeine or maybe even a small amount of artificial sweetener or something like that.
安德鲁·休伯曼：为了确保我是彻底的，对我来说，禁食状态是一种你没有摄入任何卡路里的状态，但可能摄入了咖啡因，甚至可能摄入了少量人造甜味剂或类似的东西。
But really haven't ingested any significant number of calories in the previous four to eight, or maybe even 12 hours.
但在过去的四到八个小时，甚至可能是 12 小时内，确实没有摄入任何大量的卡路里。
And again, there's tremendous variation here, depending on how long people have fasted, whether or not we're talking about the state, right after people wake up, et cetera.
再说一遍，这里存在巨大的差异，取决于人们禁食的时间，无论我们是否在谈论国家，人们刚醒来后等等。
Andrew Huberman: Again, if you're interested in intermittent fasting, both for the sake of mental and physical health and performance, check out our episode on fasting at hubermanlab.com.
Andrew Huberman：再说一遍，如果您对间歇性禁食感兴趣，无论是为了身心健康还是为了表现，请在 hubermanlab.com 上查看我们关于禁食的节目。
Andrew Huberman: I also want to touch back on this idea of which foods can increase focus.
Andrew Huberman：我还想回顾一下哪些食物可以提高注意力的想法。
In the episode on ADHD that I did, I touched on this quite a bit, as it relates to elimination diets.
在我制作的关于多动症的剧集中，我多次谈到了这一点，因为它与消除饮食有关。
There's a whole industry and a ton of interest, for obvious reasons, into what sorts of things kids and adults should and shouldn't eat in order to reduce symptoms of ADHD.
出于显而易见的原因，整个行业对儿童和成人应该吃什么、不应该吃什么来减轻多动症症状产生了浓厚的兴趣。
I think that the sum total of those data point to the fact that reducing simple sugar intake and certainly, highly processed foods, so ice cream, candy, chips, et cetera, those sorts of things, really does seem to improve symptoms of ADHD, in both children and adults.
我认为这些数据的总和表明，减少单糖摄入量，当然还有高度加工食品，例如冰淇淋、糖果、薯片等，似乎确实可以改善儿童和成人的多动症症状。
Andrew Huberman: But once you move past that and you start to say, "Well, which foods can improve concentration and focus?" Well, foods that, for instance, include a lot of tyrosine, which is a precursor to dopamine, and now you know why dopamine is important in this context, are certainly going to increase concentration and focus.
安德鲁·休伯曼：但是一旦你超越了这一点，你就会开始说，“好吧，哪些食物可以提高注意力和集中力？”嗯，例如，含有大量酪氨酸（多巴胺的前体）的食物，现在您知道为什么多巴胺在这方面很重要，肯定会提高注意力和注意力。
So, things like Parmesan cheese, certain meats, and certain nuts.
比如帕尔马干酪、某些肉类和某些坚果。
You can look up which foods contain high amounts of tyrosine.
您可以查找哪些食物含有大量酪氨酸。
There are also some fruits and vegetables that include high amounts of tyrosine.
还有一些水果和蔬菜含有大量酪氨酸。
Andrew Huberman: But to be quite direct, it doesn't matter whether or not you're ingesting foods that are rich in the precursor amino acids to dopamine, acetylcholine, et cetera, if you are consuming large amounts of those foods.
安德鲁·休伯曼：但坦白说，如果您摄入大量这些食物，那么您是否摄入富含多巴胺、乙酰胆碱等前体氨基酸的食物并不重要。
That is, one can look and see, for instance, that a steak includes a lot of the precursors to acetylcholine.
也就是说，人们可以观察到，例如，一块牛排含有大量乙酰胆碱的前体。
It has amino acid precursors to dopamine as well, and there are other foods that will do that as well.
它也含有多巴胺的氨基酸前体，还有其他食物也能起到这种作用。
Andrew Huberman: But if I were to ingest, say, two rib-eye steaks, that's a lot of meat, and it will direct a lot of blood to my gut, and it will cause me to be sleepy, and that will create challenges in me being able to achieve states of focus and concentration.
安德鲁·休伯曼：但是，如果我吃两块肋眼牛排，那就是很多肉，它会将大量血液引导到我的肠道，这会让我感到困倦，这会给我能否达到专注状态带来挑战。
So, the simple way to put this is, if you eat too much or you eat a very large volume of food, you are going to diminish your focus and concentration, okay?
所以，简单地说，如果你吃得太多或吃的食物量很大，你的注意力就会减弱，好吗？
The key is to eat enough that you're nourished for the certain activities, mental and physical, that you need to perform.
关键是吃得足够多，以便为您需要进行的某些精神和身体活动提供营养。
Andrew Huberman: But if you're eating large meals, you are going to diminish your concentration and focus, period.
安德鲁·休伯曼：但是如果你吃得太多，你的注意力就会减弱，就这样。
I know many people are curious as to whether or not caffeine can improve focus and concentration.
我知道很多人都好奇咖啡因是否可以提高注意力。
And indeed, it can.
事实上，它可以。
There is an immense amount of data supporting the idea that caffeine, provided it's consumed in the appropriate dosages, can improve mental performance and physical performance, and it largely does that through improvements in focus and concentration.
有大量数据支持这样的观点：只要摄入适当剂量的咖啡因，就可以改善心理表现和身体表现，而这在很大程度上是通过提高注意力来实现的。
Andrew Huberman: The dosage of caffeine, of course, is going to depend on how caffeine-adapted you are, how much caffeine tolerance you have.
Andrew Huberman：当然，咖啡因的剂量取决于您对咖啡因的适应程度以及您对咖啡因的耐受程度。
And that is going to vary tremendously, depending on whether or not you ingest that caffeine with or without food, as I mentioned earlier.
正如我之前提到的，这将有很大的不同，这取决于你是否在与食物一起摄入咖啡因时摄入咖啡因。
But there is a kind of general range in which we can talk about caffeine as being useful for focus and concentration, and the range is basically from 100 milligrams to 400 milligrams.
但有一个一般范围，我们可以说咖啡因有助于集中注意力，这个范围基本上是从 100 毫克到 400 毫克。
Andrew Huberman: I want to caution everybody out there, if you're somebody who suffers from anxiety or panic attacks, and you're not used to ingesting caffeine, and you run out and ingest 400 milligrams of caffeine in the form of espresso, or Yerba Mate or an energy drink or in pill form, that is going to be very uncomfortable for you.
Andrew Huberman：我想提醒大家，如果你患有焦虑或惊恐发作，并且不习惯摄入咖啡因，那么你用完并摄入了 400 毫克浓缩咖啡、马黛茶、能量饮料或药丸形式的咖啡因，这会让你感到非常不舒服。
You're going to be sweating profusely.
你会大汗淋漓。
Your heart rate is going to increase.
你的心率将会增加。
You're going to be quite panicked, in fact, or at least anxious.
事实上，你会非常恐慌，或者至少是焦虑。
So be cautious with your use and adopting of caffeine if you're not already caffeine-adapted.
因此，如果您尚未适应咖啡因，请谨慎使用和采用咖啡因。
Andrew Huberman: But most people do quite well to ingest 100 to 200 milligrams of caffeine prior to doing some focused work.
Andrew Huberman：但是大多数人在做一些专注的工作之前摄入 100 到 200 毫克咖啡因效果很好。
And again, I recommend delaying your caffeine intake to 90 to 120 minutes after waking unless you are using that caffeine to really jolt your system before a workout.
再次强调，我建议将咖啡因的摄入时间推迟到起床后 90 到 120 分钟，除非您在锻炼前使用咖啡因来真正刺激您的系统。
Caffeine can, of course, be ingested in various forms, even pill form.
当然，咖啡因可以以各种形式摄入，甚至可以是药丸形式。
But most people ingest it in the form of coffee, or my particular favorite way to ingest caffeine is Yerba Mate.
但大多数人以咖啡的形式摄入咖啡因，或者我最喜欢的摄入咖啡因的方式是马黛茶。
Andrew Huberman: It is important, and I should note, that you should actively avoid the smoked versions of Yerba Mate, as they contain a lot of carcinogenic cancer-promoting compounds.
Andrew Huberman：重要的是，我应该指出，您应该积极避免烟熏版的马黛茶，因为它们含有大量致癌的促进癌症的化合物。
There's some great Yerba Mate brands out there.
有一些很棒的马黛茶品牌。
The most cost-effective way to consume it would be to use the loose-leaf tea and to pour water over that.
最经济有效的饮用方法是使用散叶茶，然后将水倒在上面。
There's one particular brand that I like.
我特别喜欢一个品牌。
I don't have any affiliation to them whatsoever, but I've been using it for years.
我与他们没有任何关系，但我已经使用它很多年了。
It's Anna Park.
这是安娜·帕克。
It's an organic brand that is sold...
这是一个有机品牌，出售...
I buy mine on Amazon, but you can find it elsewhere on the internet as well.
我在亚马逊上购买，但您也可以在互联网上的其他地方找到它。
Andrew Huberman: Again, I don't have any affiliation to them.
Andrew Huberman：再说一遍，我与他们没有任何关系。
It's just very cost-effective, very clean.
简直就是性价比很高，很干净。
It doesn't have the smoked flavor.
它没有烟熏的味道。
At least, the one that I buy is not the smoked variety, so none of the carcinogenic compounds are in there, at least that I'm aware of.
至少，我买的不是熏制的，所以里面不含任何致癌化合物，至少我知道。
And I like the way it tastes, and it provides a very even lift and stimulant, that I think certainly works for me and that a number of people I know, that I've suggested to also enjoy.
我喜欢它的味道，它提供了一种非常均匀的提升和兴奋感，我认为这对我和我认识的很多人来说肯定有效，我建议他们也喜欢。
Andrew Huberman: Yerba Mate or caffeine also have other additional benefits.
Andrew Huberman：马黛茶或咖啡因还有其他额外的好处。
In particular, the caffeine in Yerba Mate and coffee and other sources of caffeine are known to increase the density and efficacy, i.e., the number and the function of dopamine receptors, and this has been shown in humans several times.
特别是，马黛茶和咖啡以及其他咖啡因来源中的咖啡因已知可以增加密度和功效，即多巴胺受体的数量和功能，并且这已在人体中多次得到证实。
So, by ingesting caffeine pretty regularly, you're actually increasing the ability of dopamine to have this effect of increasing motivation and drive.
因此，通过定期摄入咖啡因，您实际上可以增强多巴胺的能力，从而增强动力和动力。
Andrew Huberman: I tend to ingest caffeine only early in the day.
Andrew Huberman：我倾向于只在一天早些时候摄入咖啡因。
I tend to cut off my caffeine intake somewhere around 1:00 or 2:00 p.m.
我倾向于在下午 1:00 或 2:00 左右停止咖啡因的摄入。
to ensure that I can get into a good night's sleep.
以确保我能睡个好觉。
But I realize that there are people out there that ingest caffeine as late as 2:00 or 3:00 in the afternoon and can still sleep fine.
但我意识到有些人直到下午 2:00 或 3:00 才摄入咖啡因，但仍然可以睡得很好。
I will caution those of you that think that you can drink caffeine in the evening or night time and still fall asleep.
我要提醒那些认为你可以在晚上或晚上喝咖啡因仍然可以入睡的人。
All of the research points to the fact that the architecture of your sleep and the depth of your sleep is disrupted, even if you're able to fall and stay asleep.
所有研究都表明，即使您能够入睡并保持睡眠状态，您的睡眠结构和睡眠深度也会受到干扰。
Andrew Huberman: The sleep you're getting is simply not as good as the sleep you would get if you were to shut off your caffeine intake at least eight hours before bedtime, and ideally, more like 10 or even 12 hours before bedtime.
Andrew Huberman：如果您在睡前至少 8 小时停止摄入咖啡因，那么您获得的睡眠质量根本就没有那么好，理想情况下，睡前 10 甚至 12 小时更理想。
But of course, there are practical constraints as well.
但当然，也存在实际限制。
Okay, so caffeine is increasing dopamine's function by changing the number and efficacy of dopamine receptors.
好的，咖啡因通过改变多巴胺受体的数量和功效来增强多巴胺的功能。
Andrew Huberman: But of course, it also increases our wakefulness, our alertness, and that is largely through the neurochemical systems related to adenosine, which is a molecule that builds up in our brain and body the longer we are awake.
安德鲁·休伯曼：当然，它也会提高我们的清醒度和警觉性，这主要是通过与腺苷相关的神经化学系统来实现的，腺苷是一种在我们的大脑和身体中积累的分子，我们清醒的时间越长。
It's part of the sleepiness system, if you will.
如果你愿意的话，它是困倦系统的一部分。
Makes us feel fatigued or tired.
使我们感到疲倦或疲倦。
And caffeine also operates on the epinephrine, the adrenaline system.
咖啡因还对肾上腺素（肾上腺素系统）起作用。
Andrew Huberman: In fact, if we ingest too much caffeine, we'll sometimes get the jitters.
安德鲁·休伯曼：事实上，如果我们摄入过多的咖啡因，我们有时会感到紧张。
Those jitters are really the sympathetic, as it's called, nervous system's bias toward movement, and our pupils will dilate.
这些紧张实际上是交感神经系统对运动的偏向，我们的瞳孔会放大。
They actually get broader.
它们实际上变得更广泛。
Now, somewhat paradoxically, when our pupils get bigger, the pupils of our eyes, that is, our visual world, actually narrows.
现在，有些矛盾的是，当我们的瞳孔变大时，我们眼睛的瞳孔，即我们的视觉世界，实际上却变窄了。
It becomes more tunnel-like.
它变得更像隧道。
A lot of people don't realize this.
很多人没有意识到这一点。
When our pupils are really small, that means we are relaxed.
当我们的瞳孔很小时，这意味着我们很放松。
So if you ever see someone with really tiny or, you know, pin-sized pupils, they're very relaxed.
因此，如果你看到某人的瞳孔非常小，或者你知道，针大小，他们就会非常放松。
Andrew Huberman: If their pupils are very big, they're very dilated, well then, they are very amped up.
安德鲁·休伯曼：如果他们的瞳孔非常大，他们就会非常扩张，那么，他们就会非常兴奋。
They are very, very alert.
他们非常非常警觉。
Caffeine increases alertness by increasing epinephrine, adrenaline release, both in the brain and within the body.
咖啡因通过增加大脑和体内肾上腺素的释放来提高警觉性。
And so, that's another way that it facilitates focus and concentration.
因此，这是促进集中注意力的另一种方式。
Now, there are other ways to increase epinephrine in the brain and body besides caffeine or other stimulants, and in fact, that has been studied.
现在，除了咖啡因或其他兴奋剂之外，还有其他方法可以增加大脑和身体中的肾上腺素，事实上，这已经得到了研究。
Andrew Huberman: There's an excellent study that was carried out, not that long ago, on how stress itself can increase our ability to focus and concentrate.
安德鲁·休伯曼：不久前进行了一项出色的研究，研究压力本身如何提高我们集中注意力的能力。
That's right, how stress itself can increase focus and concentration.
没错，压力本身可以提高注意力和注意力。
You know, most people think of stress as impairing our ability to focus.
您知道，大多数人认为压力会损害我们的注意力。
But that's actually not true.
但事实并非如此。
When we are stressed, it involves the deployment, the release of adrenaline, epinephrine, and that adrenaline both changes our visual field; in other words, it narrows our vision to a more tunnel-like focus, i.e., it makes the arrow in our metaphor of the arrow more sharp, and it improves our concentration.
当我们感到压力时，会涉及肾上腺素的部署和释放，而肾上腺素都会改变我们的视野；换句话说，它把我们的视野缩小到一个更像隧道的焦点，也就是说，它使我们比喻中的箭头更加锋利，并且提高了我们的注意力。
Andrew Huberman: This makes sense given what we know about stress.
Andrew Huberman：鉴于我们对压力的了解，这是有道理的。
When we're stressed, we tend to be stressed about a specific thing.
当我们感到压力时，我们往往会对某件特定的事情感到压力。
We start anticipating, or wondering, or thinking about what's going to happen next.
我们开始期待、好奇或思考接下来会发生什么。
What led up to this?
是什么导致了这一切？
How is this going to impact me?
这会对我产生什么影响？
How do I feel right now?
我现在感觉如何？
It really narrows the context of our thinking and our behavior.
它确实缩小了我们思维和行为的范围。
Andrew Huberman: So, one of my favorite studies that really illustrates how stress can improve concentration and performance is one that was published not that long ago, and I will provide a link to this in the show notes.
Andrew Huberman：所以，我最喜欢的一项研究真正说明了压力如何提高注意力和表现，是不久前发表的一项研究，我将在演出笔记中提供该研究的链接。
It's a paper published in the journal "Experimental Psychology" in 2020.
这是2020年发表在《实验心理学》杂志上的论文。
The title of the paper is, not surprisingly, "Acute Stress Improves Concentration Performance." First author, Degroote, D-E-G-R-O-O-T-E.
毫不奇怪，这篇论文的标题是“急性压力提高注意力表现”。第一作者，Degroote，D-E-G-R-O-O-T-E。
Andrew Huberman: And this study involved taking a number of subjects and stressing them out or not, prior to a cognitive or concentration task.
安德鲁·胡伯曼：这项研究涉及到一些受试者，并在执行认知或集中任务之前对他们施加或不施加压力。
And there are a lot of data in this paper, but I'm just going to home in on one specific set of data.
本文中有很多数据，但我只关注一组特定的数据。
And I should mention, as I go there, that they measured things like cortisol, a stress hormone, and they measured anxiety.
我应该提到，当我去那里时，他们测量了皮质醇（一种压力荷尔蒙）等物质，并测量了焦虑程度。
It was a quite thorough study.
这是一项相当彻底的研究。
And what they found was that concentration performance improved manyfold, I should say, from...
他们发现，我应该说，注意力集中表现提高了很多倍……
There was a greater than doubling of concentration and performance in the stress group.
压力组的注意力和表现提高了一倍多。
Andrew Huberman: And stress, in this context, was provided using a standard way of inducing stress.
Andrew Huberman：在这种情况下，压力是通过标准的诱发压力的方式来提供的。
What they basically do is they bring subjects into the laboratory, and they have to either do something fairly mundane, in the control group, or they have to do a simulated job interview, an arithmetic task, and they're being evaluated as they're doing this.
他们基本上所做的就是将受试者带入实验室，他们必须在对照组中做一些相当平凡的事情，或者他们必须进行模拟工作面试，一项算术任务，并且在他们这样做时接受评估。
So this isn't intense psychosocial stress.
所以这并不是强烈的社会心理压力。
Andrew Huberman: They're not watching anything disturbing.
Andrew Huberman：他们没有看到任何令人不安的事情。
They're not being traumatized in any kind of way.
他们没有受到任何形式的创伤。
This is fairly low levels of stress that raise their levels of epinephrine, and we know this from this study, and their levels of cortisol, another stress hormone, modestly within their brain and blood.
这是相当低的压力水平，会提高他们的肾上腺素水平，我们从这项研究中知道这一点，以及他们大脑和血液中适度的皮质醇（另一种压力激素）水平。
But that even modest increase in these stress hormones and their reported psychological levels of stress really enhanced their focus and concentration.
但即使这些压力荷尔蒙的适度增加以及他们报告的心理压力水平也确实增强了他们的注意力和注意力。
Andrew Huberman: This may come as surprising because like many people think, "Gosh, stress really diminishes cognitive performance," but that's absolutely wrong.
安德鲁·休伯曼：这可能会让人感到惊讶，因为就像许多人认为的那样，“天哪，压力确实会降低认知能力”，但这绝对是错误的。
Stress improves cognitive performance.
压力可以提高认知能力。
Now, of course, there are other ways to increase stress levels, and to do that in healthy ways to improve concentration and performance, and one of the best ways to do that, because it's so surefire and it's generally safe, provided you do it safely, is deliberate cold exposure.
当然，现在还有其他方法可以增加压力水平，并以健康的方式做到这一点，以提高注意力和表现，而最好的方法之一是故意暴露在寒冷环境中，因为它是如此万无一失，而且通常是安全的，只要你安全地做到这一点。
Andrew Huberman: This is something I've talked about on the podcast before, but deliberate cold exposure can be achieved by getting into a cold shower for one to five minutes.
Andrew Huberman：这是我之前在播客上讨论过的事情，但是可以通过洗冷水澡一到五分钟来实现有意的寒冷暴露。
If you're not used to it, you probably want to start with one minute.
如果您不习惯，您可能想从一分钟开始。
Or you can get into an ice bath, and nowadays there are a number of different commercial sources of circulating cold water, or if you have access to a body of cold water like a lake or a pool or an ocean.
或者你可以进入冰浴，现在有许多不同的商业循环冷水来源，或者如果你可以获得像湖泊、游泳池或海洋这样的冷水体。
We know that getting into cold water or under cold water greatly increases epinephrine levels and dopamine levels in the brain and blood.
我们知道，进入冷水或冷水下会大大增加大脑和血液中的肾上腺素水平和多巴胺水平。
Andrew Huberman: There's a beautiful study that was published in the European Journal of Physiology, that showed that the increases in dopamine are massive, a near doubling or more of dopamine levels that are very long-lasting for hours.
Andrew Huberman：《欧洲生理学杂志》上发表了一项精彩的研究，该研究表明多巴胺的增加是巨大的，多巴胺水平几乎翻倍或更多，并且持续数小时。
And epinephrine and indeed cortisol levels are also increased, and in ways that support not just immune system function, because they do that, and mood, because it does that, but it can really improve concentration and focus.
肾上腺素和皮质醇水平也会增加，并且不仅支持免疫系统功能，因为它们可以做到这一点，还可以支持情绪，因为它可以做到这一点，但它确实可以提高注意力和注意力。
Andrew Huberman: I touched on this a little bit in an episode about memory, that there's an age-old practice, really dating back to medieval times, of putting people into cold water right after they learn something in order to spike, to increase their epinephrine as a way to consolidate those memories.
安德鲁·胡伯曼（Andrew Huberman）：我在有关记忆的一集中谈到了这一点，有一种古老的做法，实际上可以追溯到中世纪，在人们学到一些东西后立即将他们放入冷水中，以增加肾上腺素，从而巩固这些记忆。
For sake of today's discussion, if you're interested in ways to improve focus and concentration, you need to increase your epinephrine, your adrenaline levels.
为了今天的讨论，如果您对提高注意力的方法感兴趣，您需要增加肾上腺素，肾上腺素水平。
Andrew Huberman: Cold water exposure is one of the most efficient ways to do that.
Andrew Huberman：冷水暴露是最有效的方法之一。
This is not a biohack.
这不是生物黑客。
I don't like the word 'hack'.
我不喜欢“黑客”这个词。
I know it's commonly used, but a hack is something where you're using one thing for a different purpose than it was originally intended for.
我知道它很常用，但黑客是指你将一件事用于与最初目的不同的目的。
And here, I'm not referring to the shower or the cold bath, I'm referring to epinephrine.
在这里，我指的不是淋浴或冷水浴，而是肾上腺素。
Andrew Huberman: Epinephrine is a neurochemical that will place your vision into more of a tunnel mode, which will allow you to focus on cognitive work or physical work in a more specific way.
安德鲁·休伯曼：肾上腺素是一种神经化学物质，它会让你的视野进入更多的隧道模式，这将使你能够以更具体的方式专注于认知工作或体力工作。
You're not going to be as distractible.
你不会那么分心。
Andrew Huberman: And it's very easy to achieve by getting into a cold shower or a cold body of water for a brief period of time.
Andrew Huberman：通过短时间洗个冷水澡或浸入冷水中很容易实现这一点。
People always ask how long to get under or into cold water and how cold to make it.
人们总是问要在冷水下待多久，以及水要冷到什么程度。
Here's the thing.
事情是这样的。
It should be uncomfortably cold but safe to stay in for one to five minutes, okay?
天气应该会很冷，但呆在里面一到五分钟是安全的，好吗？
So uncomfortably cold that you really want to get out, but safe to stay in.
寒冷得让人不舒服，你真的很想出去，但呆在家里很安全。
Not so cold that it's going to give you a heart attack, and not so warm that it's comfortable that it doesn't create that adrenaline release.
温度不要太冷，以免让你心脏病发作，也不要太温暖，以免让人感到舒适，以免释放肾上腺素。
Andrew Huberman: Cold water exposure, I should say deliberate cold water or non-deliberate cold water exposure, reliably increases epinephrine levels.
Andrew Huberman：冷水暴露，我应该说故意冷水或非故意冷水暴露，确实会增加肾上腺素水平。
It is incredibly useful as a tool for this, and it is in fact zero-cost or even negative zero-cost.
作为一种工具，它非常有用，而且实际上是零成本，甚至是负零成本。
How could it be negative zero-cost?
怎么可能是负零成本呢？
Well, you can certainly save on your heating bill by taking a cold shower, so that's one way.
好吧，你当然可以通过洗冷水澡来节省取暖费，所以这是一种方法。
And for those of you that have access to devices or locations where you can get into cold water, you can submerge, well, then that can work.
对于那些可以使用可以进入冷水的设备或位置的人来说，您可以浸入水中，那么这就可以了。
Andrew Huberman: For those of you that don't, maybe you take a cold bath, you get in up to your neck.
Andrew Huberman：对于那些不洗冷水澡的人来说，也许你会洗到脖子以下。
That's going to be most efficient.
这将是最有效率的。
For those of you that can't do that, you'll get under a cold shower.
对于那些做不到这一点的人来说，你会被洗冷水澡。
Again, it should be uncomfortably cold to the point where you want to get out, but that you can safely stay in for one to five minutes.
再说一遍，天气应该冷得让人不舒服，以至于你想出去，但你可以安全地呆在里面一到五分钟。
How long should you do it before a work bout?
你应该在锻炼前多长时间做一次？
Well, if you get into really cold water, it's uncomfortably cold, and get out after about three minutes, you're probably good to go.
好吧，如果你进入非常冷的水中，水冷得不舒服，大约三分钟后就出来了，你可能就可以走了。
Dry off and get to work.
擦干并开始工作。
Andrew Huberman: Some of you might think this is a little bit silly as a tool for focus and concentration, but if you look at the data on epinephrine and how powerfully it can increase focus, I think you'd be very impressed.
Andrew Huberman：你们中的一些人可能认为这作为集中注意力的工具有点愚蠢，但如果你看看肾上腺素的数据以及它如何有效地提高注意力，我想你会印象深刻。
I mean, it certainly can increase one's ability to attend to specific visual stimuli, so for reading or math work, et cetera, it's going to be very useful.
我的意思是，它肯定可以提高一个人关注特定视觉刺激的能力，因此对于阅读或数学作业等，它将非常有用。
And of course, you don't want to make it so cold that you're shivering and chattering the whole time.
当然，你也不想让天气变得如此寒冷，以至于你一直在颤抖和喋喋不休。
And of course, you could if you combine this with 40 hertz binaural beats.
当然，如果您将其与 40 赫兹双耳节拍结合起来，您就可以做到。
There's no reason why you couldn't combine the two protocols.
没有理由不能将这两种协议结合起来。
Andrew Huberman: But the point here is that a lot of people would love to, and I think ought to leverage the health-promoting and powerful effects of increasing epinephrine on focus and concentration.
安德鲁·休伯曼：但这里的重点是，很多人都愿意，而且我认为应该利用增加肾上腺素对注意力和集中力的促进健康和强大作用。
And running out and getting stressed by a life event or getting into an argument or something like that simply as a way to increase focus and concentration doesn't seem that adaptive to me.
跑步并因生活事件而感到压力或陷入争论或类似的事情只是为了提高注意力和集中力，这对我来说似乎不太合适。
So deliberate cold exposure is a straightforward way to do that.
因此，刻意的冷暴露是一种简单的方法。
It doesn't involve anyone else.
这不涉及其他任何人。
I suppose you could do it with somebody else, but it doesn't require anyone else.
我想你可以和其他人一起做，但这不需要其他人。
Andrew Huberman: And again, there are zero, low, and even negative cost ways to approach that.
Andrew Huberman：再说一遍，有零成本、低成本甚至负成本的方法可以实现这一目标。
If you'd like to know how long the positive effects of epinephrine last toward improving focus and concentration, well, if we look to that study from Degroote et al, the "Acute Stress Improves Cognitive Performance" study, they measured concentration before and 30 minutes after the stress was induced, and there does appear to be a quite long-lasting, really up to an hour or more effect of increasing epinephrine.
如果你想知道肾上腺素对提高注意力和集中力的积极作用能持续多久，那么，如果我们看看 Degroote 等人的研究，即“急性压力提高认知表现”研究，他们测量了压力产生前和压力产生后 30 分钟的注意力，结果发现增加肾上腺素确实有相当持久的效果，实际上长达一个小时或更长时间。
Andrew Huberman: So how might you apply these sorts of protocols early in the day, or later in the day?
Andrew Huberman：那么您如何在当天早些时候或当天晚些时候应用这些协议呢？
Well, one suggestion or one potential protocol would be if you're going to sit down and do some work, if you're already feeling alert and focused, no need to reach to this tool., but if you're feeling like your focus and alertness isn't quite where you'd like it to be, you could take a three-minute very cold shower or submerge yourself in cold water for three minutes.
好吧，一个建议或一个潜在的方案是，如果您要坐下来做一些工作，如果您已经感到警觉和专注，则无需使用此工具。但是，如果您感觉自己的注意力和警觉性不太好，您可以洗个三分钟的冷水澡，或者将自己浸入冷水中三分钟。
Andrew Huberman: You might have a cup of coffee as well and then sit down and do that work.
Andrew Huberman：你也可以喝杯咖啡，然后坐下来做这项工作。
Maybe even throw in the 40 hertz binaural beats.
甚至可以加入 40 赫兹的双耳节拍。
All of that would be layering in the different systems, the different neurochemicals such as acetylcholine, epinephrine, and dopamine that are going to lend themselves to a really terrific 90 minute or less work bout.
所有这些都将在不同的系统、不同的神经化学物质（如乙酰胆碱、肾上腺素和多巴胺）中分层，这些物质将有助于在 90 分钟或更短的时间内进行非常出色的训练。
Andrew Huberman: Now I'd like to discuss some of the purely behavioral tools that quality peer-reviewed science say can improve focus and concentration significantly.
Andrew Huberman：现在我想讨论一些纯粹的行为工具，经过同行评审的科学认为这些工具可以显着提高专注力。
Andrew Huberman: At the beginning of today's episode, I talked about the study from Dr. Wendy Suzuki's lab, where they explored a 13 minute meditation, done every day for a period of eight weeks.
Andrew Huberman：在今天节目的开头，我谈到了 Wendy Suzuki 博士实验室的研究，他们在那里探索了 13 分钟的冥想，每天进行一次，持续八周。
That meditation led to significant improvements in focus and concentration ability, as well as other aspects of cognitive performance.
这种冥想使注意力和集中能力以及认知表现的其他方面得到显着改善。
It also improved mood and reduced stress.
它还可以改善情绪并减轻压力。
Andrew Huberman: So you might be wondering, what exactly is this meditation?
安德鲁·休伯曼：所以你可能想知道，这种冥想到底是什么？
The meditation is very simple, and it's one that anyone can perform.
冥想非常简单，任何人都可以进行。
What you would want to do is set a timer for about 13 minutes.
您需要设置一个大约 13 分钟的计时器。
I don't think it has to be exactly 13 minutes, but since that's what they included in the study, you would set a timer for 13 minutes.
我认为不必正好是 13 分钟，但由于他们将其纳入研究中，因此您可以将计时器设置为 13 分钟。
Andrew Huberman: You would sit or lie down, close your eyes, and you would simply focus on your breathing.
Andrew Huberman：你会坐下或躺下，闭上眼睛，只专注于呼吸。
Most people are going to benefit from only doing that breathing through their nose, but if you have some sort of obstruction or inability to breathe just through your nose, you could probably also do it by breathing through your nose and mouth or just your mouth.
大多数人只通过鼻子呼吸就会受益，但如果您有某种障碍或无法仅通过鼻子呼吸，您也可以通过鼻子和嘴巴或仅用嘴呼吸来做到这一点。
Andrew Huberman: But ideally, you would do just nasal breathing for a period of 13 minutes, concentrating on that breathing, and concentrating, meaning bringing your awareness, your so-called interoceptive awareness, if you wanted to get really technical about it, your interoceptive awareness to a point just about an inch inside of your forehead.
Andrew Huberman：但理想情况下，你会用鼻呼吸 13 分钟，专注于呼吸，集中注意力，这意味着将你的意识，你所谓的内感受意识，如果你想真正了解它，你的内感受意识到你前额内大约一英寸的点。
Now, of course, that might sound kind of gory to some of you.
当然，这对你们中的一些人来说可能听起来有点血腥。
You've never actually been inside your forehead.
你从来没有真正进入过你的前额。
Andrew Huberman: But just about an inch behind your forehead is where you would want to place your concentration while also concentrating on your breathing.
安德鲁·休伯曼：但是，在你的额头后面大约一英寸处，你需要集中注意力，同时也专注于呼吸。
Now, here's the thing about meditation that all studies of meditation show, which is that unless you are a very experienced meditator, your concentration, your focus will drift away from your breathing, and away from that location about an inch inside your head, inside your brain, about just behind your forehead.
现在，所有冥想研究都表明，关于冥想，除非你是一位非常有经验的冥想者，否则你的注意力、你的焦点将会偏离你的呼吸，偏离你的头部、大脑内部大约一英寸的位置，大约就在你的前额后面。
Andrew Huberman: That will happen maybe every 10 seconds, every 20 seconds, maybe even every five seconds.
Andrew Huberman：这种情况可能每 10 秒、每 20 秒、甚至可能每 5 秒发生一次。
But an important part of such a meditation practice to improve concentration and focus is that you are continually refocusing back to that specific location and refocusing back on your breath.
但是，这种提高注意力的冥想练习的一个重要部分是，你不断地重新集中注意力回到那个特定的位置，重新集中注意力回到你的呼吸上。
This is something that, again, is not often discussed.
这也是不经常讨论的事情。
People think that if you do a meditation and you're supposed to concentrate on your breath, that if your mind drifts, that somehow you failed in that meditation.
人们认为，如果你进行冥想，你应该专注于你的呼吸，如果你的思绪飘忽不定，那么你在冥想中就失败了。
But actually, that's not the case.
但实际上，情况并非如此。
Andrew Huberman: A huge component of improving your ability to focus and concentrate by way of neuroplasticity, rewiring of the circuits for focus and concentration, is the repeated return to a state of focus from a state of non-focus or diminished focus.
Andrew Huberman：通过神经可塑性、重新布线聚焦和集中的回路来提高集中注意力的能力的一个重要组成部分是从不集中或注意力减弱的状态反复返回到集中状态。
Okay, so think about it like trying to drive down the freeway, and staying between the lane lines, excuse me.
好吧，想象一下，就像试图沿着高速公路行驶，并保持在车道线之间，对不起。
Andrew Huberman: And every once in a while, because there's a bit of drift on the vehicle, maybe the wheels aren't aligned correctly or there's something else wrong with the chassis or the steering device, it starts to drift right a little bit.
Andrew Huberman：每隔一段时间，由于车辆会出现一点漂移，可能是车轮未正确对齐，或者底盘或转向装置有其他问题，它就会开始稍微向右漂移。
Then you hit the rumble strip, and then you pull back to the center.
然后你撞上隆隆带，然后拉回到中心。
That's really what a focused meditation practice is about, as opposed to expecting yourself to stay between the mental lane lines, so to speak.
可以这么说，这确实是集中冥想练习的意义所在，而不是期望自己停留在心理车道线之间。
Andrew Huberman: So if you're somebody who's going to do a practice of the sort that I described, a 13 minute meditation practice every day, you'd want to sit or lie down, close your eyes, start to concentrate on your breath, focus your attention on a location about an inch behind your forehead, and then fully expect that at some point, you'll be thinking about something else, and that's a cue to focus back to that location just about an inch behind your forehead and back to your breath.
Andrew Huberman：所以，如果你要进行我所描述的那种练习，每天进行 13 分钟的冥想练习，你会想要坐下或躺下，闭上眼睛，开始集中注意力在呼吸上，将注意力集中在额头后面大约一英寸的位置，然后充分预期在某个时刻，你会想到其他事情，这是一个提示，让你把注意力集中到额头后面大约一英寸的位置，然后回到呼吸上。
Andrew Huberman: By doing that repeatedly over and over, what you're really training up is the network within your brain that indeed includes that prefrontal cortex that you're focusing on, as well as some other structures, the inferotemporal cortex, indeed the hippocampus, a structure associated with memory, and other components of the neural circuit that are involved in directing our mental focus and concentration.
Andrew Huberman：通过一遍又一遍地重复这样做，你真正训练的是大脑内的网络，其中确实包括你所关注的前额叶皮层，以及其他一些结构，颞下皮层，实际上是海马体，一种与记忆相关的结构，以及涉及指导我们精神焦点和注意力的神经回路的其他组成部分。
Again, I can't emphasize the importance of this practice being one of focusing and refocusing.
再说一次，我无法强调这种集中和重新集中练习的重要性。
Andrew Huberman: In fact, I would prefer to call such a practice a refocus-focus meditation or a constantly refocusing, or maybe you all can come up with a better name for it.
Andrew Huberman：事实上，我更愿意将这种练习称为重新聚焦冥想或不断重新聚焦，或者也许你们都可以为它想出一个更好的名称。
I'm certainly not that good at naming things.
我当然不擅长命名事物。
Andrew Huberman: But this sort of meditation practice has been shown in the study by the Suzuki Lab and other studies to really improve people's ability to focus and remain focused, so much so that in the beautiful book, "Altered Traits," they describe a number of different meditation practices, some a little bit longer than the one that I described.
安德鲁·休伯曼：但是铃木实验室的研究和其他研究表明，这种冥想练习确实可以提高人们集中注意力和保持注意力的能力，以至于在这本美丽的书《改变的特质》中，他们描述了许多不同的冥想练习，其中一些比我描述的要长一点。
One that's 17 minutes, another one that's 30 minutes.
一个是 17 分钟，另一个是 30 分钟。
Some people meditate as long as 60 minutes a day, although that's quite a long time in my opinion.
有些人每天冥想长达60分钟，尽管在我看来这已经是相当长的时间了。
Andrew Huberman: The point here isn't how long you focus, or somehow trying to achieve total focus for the entire 13 minute or 17 minute or 60 minute bout of meditation.
Andrew Huberman：这里的重点不是你要集中注意力多长时间，或者以某种方式试图在整个 13 分钟、17 分钟或 60 分钟的冥想过程中完全集中注意力。
While that would be wonderful, and I think many people aspire to do that, that's a lot of hard mental work.
虽然那会很棒，而且我认为很多人都渴望这样做，但这需要大量的脑力劳动。
I think for most people out there, including myself, a relatively short meditation practice of about 13 minutes, in which you fully expect your focus and concentration to drift, but that you are continually refocusing, is going to be the most effective, yes, indeed the most effective at teaching yourself to focus and stay concentrated.
我认为对于包括我自己在内的大多数人来说，大约 13 分钟的相对较短的冥想练习将是最有效的，是的，确实是最有效的教导自己集中注意力和保持专注的方法，在这种练习中，你完全期望自己的注意力和注意力会发生变化，但你会不断地重新集中注意力。
Andrew Huberman: In fact, I invite you to interpret every time that you focus off that location about one inch behind your forehead as an opportunity to refocus and think about the refocusing as the trigger for teaching your neural circuits how to focus for extended periods of time.
安德鲁·胡伯曼：事实上，我邀请你把每次你的注意力从前额后面大约一英寸的位置解释为重新聚焦的机会，并将重新聚焦视为教导你的神经回路如何长时间集中注意力的触发器。
And as a bonus to that sort of meditation practice, the study from Wendy Suzuki's lab also showed that people experience improvements in sleep and improvements in memory.
作为这种冥想练习的奖励，温迪铃木实验室的研究还表明，人们的睡眠质量和记忆力都得到改善。
Andrew Huberman: So not just improvements in mood and reduction in stress and improvements in focus and concentration, but all these other positive benefits from just doing that 13 minute a day meditation practice.
Andrew Huberman：每天进行 13 分钟的冥想练习不仅可以改善情绪、减轻压力、提高专注力，还可以带来所有其他积极的好处。
It's one that I've started to adopt and have felt tremendous benefit from, and that I encourage many of you to try as well.
我已经开始采用这种方法，并从中受益匪浅，我鼓励你们中的许多人也尝试一下。
The one cautionary note is the one that I mentioned at the beginning of the episode, which is because the refocus, as I'll call it, meditation does involve a significant amount of effort and engagement of these prefrontal cortical circuits.
一个警告是我在这一集开始时提到的，这是因为重新集中注意力，正如我所说的，冥想确实涉及到这些前额皮质回路的大量努力和参与。
Andrew Huberman: It is disruptive to sleep if performed too closely to sleep.
Andrew Huberman：如果距离睡眠太近，会扰乱睡眠。
So if you are going to do that practice, I recommend that you not do it within the four hours prior to your bedtime.
因此，如果您打算进行这种练习，我建议您不要在睡前四个小时内进行。
Earlier, I mentioned that I would talk about ways to improve focus if you are sleep-deprived.
早些时候，我提到过如果你睡眠不足，我会谈谈提高注意力的方法。
This is something that I'm all too familiar with.
这是我太熟悉的事情了。
I put a lot of effort into optimizing my sleep.
我花了很多精力来优化我的睡眠。
That's something that with each passing year, I put more and more effort into, again, because sleep is so vital for mental health, physical health, and performance of all kinds.
随着时间的推移，我再次投入越来越多的努力，因为睡眠对于心理健康、身体健康和各种表现都至关重要。
Andrew Huberman: But certainly, in my role as a student, in my role as a professor, and in my role in life, I've had numerous times in which I simply did not get enough sleep or my sleep was terrible for whatever reason, and yet I still had work demands and social demands, et cetera.
Andrew Huberman：但是，当然，在我作为学生的角色、作为教授的角色以及我在生活中的角色中，我有过很多次睡眠不足的情况，或者无论出于什么原因我的睡眠很糟糕，但我仍然有工作需求和社交需求等等。
One practice that is very effective at allowing you to focus better than you would otherwise under conditions of sleep deprivation is so-called, non-sleep deep rest, or NSDR.
一种非常有效的做法可以让您在睡眠不足的情况下比其他情况下更集中注意力，这就是所谓的非睡眠深度休息（NSDR）。
Andrew Huberman: This is also referred to sometimes as yoga nidra.
Andrew Huberman：这有时也称为瑜伽休息术。
Yoga nidra actually means yoga sleep.
瑜伽休息术实际上就是瑜伽睡眠的意思。
Yoga nidra is a practice of lying down for about 10 to 30, sometimes even as long as 60 minutes.
瑜伽休息术是一种躺下约10到30分钟，有时甚至长达60分钟的练习。
You listen to a script, it's an audio script, that takes you through a progressive deep relaxation.
你听一个脚本，它是一个音频脚本，它会带你经历渐进式的深度放松。
It involves a body scan, some long exhale breathing.
它涉及身体扫描和一些长时间的呼气呼吸。
It is very restorative in the sense that one tends to emerge from yoga nidra or NSDR feeling greatly refreshed compared to how you felt prior to it.
从某种意义上说，它非常具有恢复性，人们从瑜伽休息术或 NSDR 中出来后往往会感觉比之前感觉焕然一新。
Andrew Huberman: There is also terrific neuroimaging data from laboratories in Denmark showing that there's a restoration of dopamine levels in the so-called basal ganglia after NSDR, AKA yoga nidra.
Andrew Huberman：来自丹麦实验室的出色神经影像数据显示，在 NSDR（又称瑜伽休息术）之后，所谓的基底神经节中的多巴胺水平有所恢复。
Whether or not you call it yoga nidra or NSDR, which is what I refer to it as, non-sleep deep rest, you can find these scripts at zero-cost multiple places.
无论你称之为瑜伽休息术还是NSDR（我称之为非睡眠深度休息），你都可以在多个地方零成本找到这些脚本。
There are certain apps that are NSDR or yoga nidra apps.
有些应用程序是 NSDR 或 Yoga Nidra 应用程序。
Andrew Huberman: There is a NSDR protocol that was put out there by Madefor, which is on YouTube, that you can access for free.
Andrew Huberman：Madefor 推出了一个 NSDR 协议，该协议位于 YouTube 上，您可以免费访问。
There is a NSDR, or I should say a number of NSDR protocols through the Virtusan app.
有一个 NSDR，或者我应该说通过 Virtusan 应用程序有许多 NSDR 协议。
There are, again, a number of different places that one can access NSDR protocols.
同样，人们可以在许多不同的地方访问 NSDR 协议。
I do NSDR for 10 to 30 minutes per day every single day, not just on days where I'm sleep-deprived.
我每天都会做 10 到 30 分钟的 NSDR，而不仅仅是在睡眠不足的日子里。
Andrew Huberman: If I happen to be sleep-deprived, I would extend that NSDR to 30 or 60 minutes, and when you do that NSDR will depend on when you have time for that NSDR.
Andrew Huberman：如果我碰巧睡眠不足，我会将 NSDR 延长至 30 或 60 分钟，而何时延长 NSDR 将取决于您何时有时间进行 NSDR。
When I haven't slept well, what I'll try and do is find a quiet place where I can do NSDR for 30 or ideally 60 minutes.
当我睡得不好时，我会尝试找一个安静的地方做 NSDR 30 分钟，最好是 60 分钟。
Sometimes I will fall back asleep during that NSDR.
有时我会在 NSDR 期间重新睡着。
That's fine if you do that.
如果你这样做就好了。
But most people will stay awake during the NSDR, and then I'll emerge from that and go about my day.
但大多数人在 NSDR 期间都会保持清醒，然后我就会摆脱困境并开始我的一天。
Andrew Huberman: If in the afternoon, I'm very fatigued because of lack of sleep, I might do another NSDR of 10 to 30 or 60 minutes and then another work bout.
Andrew Huberman：如果在下午，我因为睡眠不足而非常疲劳，我可能会再做一次 10 到 30 或 60 分钟的 NSDR，然后再进行另一场训练。
Again, NSDR is something I do every day.
同样，NSDR 是我每天都会做的事情。
I talk a lot about this in the episodes related to sleep because it can help you get better at falling and staying asleep at night, in addition to feeling restorative in that immediate timeframe of the day in which you do NSDR.
我在与睡眠相关的剧集中对此进行了很多讨论，因为它可以帮助您在晚上更好地入睡和保持睡眠状态，此外还可以在您进行 NSDR 的当天立即恢复活力。
So, it's immensely beneficial at various times and for various purposes.
因此，它在不同的时间和不同的目的都非常有益。
Andrew Huberman: But here, within the context of trying to concentrate and focus when you're sleep-deprived, NSDR, AKA yoga nidra, is an immensely beneficial practice.
Andrew Huberman：但在这里，当你睡眠不足时试图集中注意力，NSDR，又名瑜伽休息术，是一种非常有益的练习。
There's growing amounts of quality science pointing to the neurochemical replenishing effects, as I mentioned before, dopamine, but also the potential for NSDR to replace sleep that you've lost.
越来越多的高质量科学指出了神经化学物质的补充作用，正如我之前提到的多巴胺，而且 NSDR 也有可能取代您失去的睡眠。
Andrew Huberman: I would never want anyone to try and use NSDR as a total replacement for sleep, but under conditions in which you cannot control your sleep, NSDR is going to be the best way that I am aware of to restore your ability to focus and concentrate for whatever purpose.
Andrew Huberman：我绝不希望任何人尝试使用 NSDR 作为睡眠的完全替代品，但在您无法控制睡眠的情况下，NSDR 将是我所知道的恢复您集中注意力的能力的最佳方法。
And if you emerge from your NSDR, and then drink some caffeine, you'll notice an even greater capacity for focus and concentration for all the reasons directly related to caffeine.
如果你从 NSDR 中恢复过来，然后喝一些咖啡因，你会发现注意力和注意力的能力更强，所有这些原因都与咖啡因直接相关。
Andrew Huberman: So again, NSDR is a general tool for enhancing your ability to sleep, and it's a tool that you can use in order to compensate for, at least to some degree, compensate for lost sleep when you need to focus and concentrate.
Andrew Huberman：再说一遍，NSDR 是增强睡眠能力的通用工具，当您需要集中注意力时，您可以使用它来补偿（至少在某种程度上）补偿睡眠不足。
One thing that really contrasts NSDR and yoga nidra with the sort of focus meditation that I talked about a few minutes ago, the 13 minute meditation, is that during the 13 minute meditation, you're actively trying to refocus and focus, whereas during NSDR and yoga nidra, you're actually trying to defocus.
NSDR 和瑜伽休息术与我几分钟前谈到的专注冥想（13 分钟冥想）真正形成鲜明对比的是，在 13 分钟冥想期间，您会积极尝试重新集中注意力，而在 NSDR 和瑜伽休息术期间，您实际上是在尝试散焦。
Andrew Huberman: So you can think of the 13 minute meditation for refocusing and focusing as directly tapping into and mediating improvements in the circuitry for focus and concentration, whereas you can think of NSDR and yoga nidra as modulating your brain and body state to allow you to focus and concentrate better.
Andrew Huberman：因此，您可以将用于重新集中注意力的 13 分钟冥想视为直接利用和调解焦点和注意力回路的改善，而您可以将 NSDR 和瑜伽休息术视为调节您的大脑和身体状态，让您更好地集中注意力。
Andrew Huberman: Now, another tool that you can use to directly tap into the circuits for focus and concentration and to greatly accelerate neuroplasticity, the improvements, or I should say the changes in those circuits that will allow you to focus and concentrate better, is hypnosis.
安德鲁·胡伯曼：现在，另一种工具可以用来直接进入集中注意力的回路，并大大加速神经可塑性，这些改进，或者我应该说这些回路的变化，可以让你更好地集中注意力，就是催眠。
A lot of people hear hypnosis and they think stage hypnosis, you know, people squawking like chickens and doing things against their will.
很多人听到催眠，他们会想到舞台催眠，你知道，人们像鸡一样叫，做违背自己意愿的事情。
Andrew Huberman: But actually, hypnosis is a atypical but highly accessible brain state that's been studied with a lot of rigor at Stanford University School of Medicine by my colleague, Dr. David Spiegel.
安德鲁·休伯曼：但实际上，催眠是一种非典型但易于理解的大脑状态，我的同事大卫·斯皮格尔博士在斯坦福大学医学院对此进行了非常严格的研究。
He's been a guest on this podcast previously.
他之前曾是这个播客的嘉宾。
Hypnosis is a unique brain state because it's one in which you are deeply focused and yet deeply relaxed.
催眠是一种独特的大脑状态，因为在这种状态下，你会高度集中注意力，但又会深度放松。
So to just sort of set up the array of practices here so you can think about them logically, the focus-refocus meditation is based on and focused on focus, no pun intended.
因此，在这里设置一系列练习，以便您可以逻辑地思考它们，焦点-重新聚焦冥想是基于并聚焦于焦点的，没有双关语的意思。
Andrew Huberman: NSDR and yoga nidra are aimed at deep relaxation.
Andrew Huberman：NSDR 和瑜伽休息术旨在深度放松。
Hypnosis is this atypical, very powerful brain state in which you combine high levels of focus and deep relaxation.
催眠是一种非典型的、非常强大的大脑状态，在这种状态下，你将高度集中注意力和深度放松结合起来。
Now, it's a little bit of a tough one to just take oneself into, but fortunately, there's a tool based on a lot of quality peer-reviewed research from the Spiegel lab and other labs, and that is the Reveri app, R-E-V-E-R-I.
现在，要自己投入其中有点困难，但幸运的是，有一个基于 Spiegel 实验室和其他实验室的大量高质量同行评审研究的工具，这就是 Reveri 应用程序，R-E-V-E-R-I。
The Reveri app is available for no cost, at least for a period of time, and then I think they place certain elements of it behind a paywall.
Reveri 应用程序是免费提供的，至少在一段时间内是免费的，然后我认为他们将其中的某些元素放在了付费墙后面。
Andrew Huberman: But you can try at zero-cost.
Andrew Huberman：但你可以零成本尝试。
It's available for Apple, soon I think also to be available for Android.
它适用于 Apple，我想很快也适用于 Android。
And they have specific hypnosis protocols that you listen to, and these are very brief protocols.
他们有特定的催眠方案供您聆听，这些都是非常简短的方案。
Follow the instructions.
按照说明进行操作。
Andrew Huberman: You're listening to a particular audio script of David Spiegel himself, and some progressive breathing and actually some eye movements that are directly linked to the neural circuits that allow for these highly focused, deeply relaxed states.
安德鲁·休伯曼：你正在听大卫·斯皮格尔本人的特定音频脚本，以及一些渐进式呼吸，实际上还有一些眼球运动，这些运动与神经回路直接相关，从而实现这些高度集中、深度放松的状态。
And there are components within the Reveri app specifically geared towards improving focus and concentration.
Reveri 应用程序中的某些组件专门用于提高注意力和注意力。
Andrew Huberman: So again, there's meditation for focus, there's deliberate decompression, NSDR, yoga nidra, which take you into deep relaxation, and then hypnosis is this very special, very directed state of highly focused and highly relaxed, or I should say deeply relaxed, that allow access to the neural circuits for focus and concentration, and allow you to tune those up and to improve those very significantly in a very brief amount of time.
安德鲁·胡伯曼：所以，再说一遍，有集中冥想，有刻意减压，NSDR，瑜伽休息术，它们会带你进入深度放松，然后催眠是一种非常特殊的，非常定向的高度专注和高度放松的状态，或者我应该说深度放松，它允许进入神经回路来集中注意力，并允许你在很短的时间内调整它们并显着改善它们。
Andrew Huberman: And again, some of those hypnosis scripts are as short as eight minutes, some are as long as thirteen minutes.
Andrew Huberman：再说一次，有些催眠脚本短至八分钟，有些长至十三分钟。
So what we're really talking about here are zero-cost tools that directly tap into the neural circuits, the components within your brain that allow for deep relaxation, allow for deep focus, and improve your ability to focus and concentrate over time simply by repeating these.
因此，我们在这里真正讨论的是零成本工具，它可以直接利用神经回路，即大脑中的组件，只需重复这些操作即可深度放松，深度专注，并随着时间的推移提高您集中注意力的能力。
How often do you need to repeat the Reveri hypnosis for focus and concentration before you see benefits?
您需要多久重复一次 Reveri 催眠才能集中注意力，才能看到效果？
Well, that will vary from person to person.
嗯，这会因人而异。
Andrew Huberman: I tend to use it once every third or fourth day, and have experienced tremendous benefits from it.
Andrew Huberman：我倾向于每三四天使用一次，并从中体验到了巨大的好处。
I don't think I'm unique in that sense.
我不认为我在这个意义上是独一无二的。
They have a lot of data to support this, Reveri app and the protocols within it.
他们有大量数据来支持这一点、Reveri 应用程序及其中的协议。
How long do you have to do NSDR before you experience those benefits?
您需要进行 NSDR 多久才能体验到这些好处？
There, I would say the first time and every time because it's so deeply relaxing that you emerge from it feeling quite restored relative to how you went into it.
在那里，我会说第一次和每次，因为它是如此的深度放松，以至于你从它中出来时感觉相对于你进入它时的状态已经恢复了很多。
Andrew Huberman: And, as I mentioned earlier, in the study on meditation, it took about eight weeks to see the effects that they observed in that study, but they didn't observe shorter time points.
安德鲁·休伯曼：正如我之前提到的，在冥想研究中，他们花了大约八周的时间才看到他们在该研究中观察到的效果，但他们没有观察到更短的时间点。
So, I highly encourage people to explore meditation geared towards focus and refocus, also NSDR, non-sleep deep rest, AKA yoga nidra, and the Reveri app, specifically the hypnosis within the Reveri app, that's geared towards improving focus and concentration.
因此，我强烈鼓励人们探索旨在集中注意力和重新集中注意力的冥想，还有 NSDR、非睡眠深度休息、AKA 瑜伽休息术和 Reveri 应用程序，特别是 Reveri 应用程序中的催眠，旨在提高注意力和注意力。
All of these have terrific science to support them.
所有这些都有出色的科学支持。
Andrew Huberman: This is not woo science or hacks or just something that people came up with.
Andrew Huberman：这不是科学或黑客，也不是人们想出的东西。
This is all grounded in work from some of the best universities in the world, from excellent groups who have looked at underlying neural mechanisms and measured things with a lot of rigor, et cetera, et cetera.
这一切都基于世界上一些最好的大学的工作，来自优秀团队的工作，他们研究了潜在的神经机制并非常严格地测量事物等等。
These tools are available to you.
这些工具可供您使用。
I highly recommend that you use them.
我强烈建议您使用它们。
And if you're interested in the optimal time of day to do these, we already mentioned that the focus-refocus meditation shouldn't be done too close to sleep.
如果您对一天中进行这些活动的最佳时间感兴趣，我们已经提到过，聚焦-重新聚焦冥想不应该在太接近睡眠时进行。
Andrew Huberman: The Reveri hypnosis app can be done at any time.
Andrew Huberman：Reveri 催眠应用程序可以随时完成。
Really, in fact, there's a component of falling back asleep in there.
真的，事实上，里面有重新入睡的成分。
In other words, a hypnosis specifically geared toward helping people teach themselves to fall back asleep when they wake up in the middle of the night.
换句话说，这是一种专门帮助人们在半夜醒来时重新入睡的催眠术。
NSDR, I always say, can be done first thing in the morning, in the afternoon, or any time of day, and in fact, I'll sometimes do that in the middle of the night if I happen to wake up and need to get back to sleep.
我总是说，可以在早上、下午或一天中的任何时间做第一件事，事实上，如果我碰巧醒来并需要重新入睡，我有时会在半夜这样做。
Andrew Huberman: So really, these tools can be applied most any time of day, except for that one caveat about the focus-refocus meditation not being done too close to sleep.
安德鲁·胡伯曼（Andrew Huberman）：实际上，这些工具可以在一天中的任何时间使用，但需要注意的是，不要在睡前太接近的时候进行焦点再聚焦冥想。
Now, there's another set of behavioral tools that can really help enhance one's ability to focus, and those are visual-based tools.
现在，还有另一组行为工具可以真正帮助增强一个人的专注能力，那就是基于视觉的工具。
In fact, the tools I'm about to describe are actually being employed in a number of schools in China and elsewhere in order to teach children to focus better and for longer periods of time.
事实上，我将要描述的工具实际上正在中国和其他地方的许多学校中使用，以教导孩子们更好、更长时间地集中注意力。
Andrew Huberman: Now, the key principle here is that much of our cognitive focus, our ability to think about something in a very specific way and stay focused on it, to read or to follow a line of conversation or math or music, et cetera, is going to be directed by our visual system.
安德鲁·胡伯曼：现在，这里的关键原则是，我们的大部分认知焦点，我们以非常具体的方式思考某件事并保持专注的能力，阅读或遵循对话、数学或音乐等的能力，将由我们的视觉系统指导。
Our visual system has two forms of attention and focus.
我们的视觉系统有两种形式的注意力和焦点。
One is overt focus, which is very straightforward.
一是明显的焦点，这是非常简单的。
If I'm looking at the tip of my pen, for those of you listening right now, I'm looking at the tip of my pen.
如果我看着我的笔尖，对于现在正在听的人来说，我正在看着我的笔尖。
That's overt focus.
这就是明显的焦点。
Andrew Huberman: I'm focusing on it with my eyes, and of course, the rest of my brain then will follow and start to analyze the details of what I'm seeing, the contours of the pen, et cetera.
Andrew Huberman：我用眼睛专注于它，当然，我大脑的其余部分会跟随并开始分析我所看到的细节、笔的轮廓等等。
It seems sort of obvious when you first hear it, but our cognitive focus tends to follow our overt visual focus.
当你第一次听到它时，这似乎是显而易见的，但我们的认知焦点往往遵循我们明显的视觉焦点。
That's also why they put blinders on horses.
这也是他们给马戴上眼罩的原因。
That's also why sometimes wearing a hoodie or a hat or limiting your visual field in some way can help you enhance your cognitive focus.
这也是为什么有时穿连帽衫或帽子或以某种方式限制你的视野可以帮助你增强认知焦点。
It can help limit distraction.
它可以帮助限制分心。
You're just not seeing as much.
你只是没有看到那么多。
Andrew Huberman: It's also why when we ingest caffeine or any kind of stimulant or we are stressed, and our pupils dilate and our vision becomes more tunnel-like, less panoramic, but more tunnel-like, they say a soda straw view of the world or you're looking through a tunnel, your focus, your visual focus is actually driving your cognitive focus.
安德鲁·休伯曼：这也是为什么当我们摄入咖啡因或任何类型的兴奋剂或我们感到压力时，我们的瞳孔会放大，我们的视野变得更像隧道，不太全景，但更像隧道，他们说苏打水的世界视图或者你正在通过隧道看，你的焦点，你的视觉焦点实际上正在驱动你的认知焦点。
Your cognitive focus is narrower than it would be if you were seeing the whole scene that you're in.
与看到自己所处的整个场景相比，您的认知焦点会更窄。
So when you hear this, it sounds obvious, but for many people, including many scientists, it's just not obvious that this would be the case.
因此，当你听到这句话时，听起来很明显，但对于许多人，包括许多科学家来说，事实并非如此。
However, that is the case.
然而，事实就是如此。
Andrew Huberman: Your visual focus drives your cognitive focus.
Andrew Huberman：你的视觉焦点驱动你的认知焦点。
So, what is a practice that has been studied in various laboratories and that's being employed in various schools is to have children or adults visually focus on one location for a given period of time.
因此，不同实验室研究并在不同学校采用的一种做法是让儿童或成人在给定的时间内将视觉集中在一个位置。
How long?
多长时间？
Anywhere from 30 seconds to three minutes, and believe it or not, three minutes is a long time to maintain visual focus at one location.
从 30 秒到三分钟不等，不管你相信与否，三分钟对于将视觉焦点保持在一个位置来说是很长的时间。
If you were to try that right now, you'd probably find it to be a bit of a strain, but if you want to try, you can.
如果您现在就尝试这样做，您可能会发现有点麻烦，但如果您想尝试，就可以。
Andrew Huberman: Keep in mind, you, yes, are allowed to blink, but also keep in mind that meditation refocusing practice that we talked about earlier, that the refocusing is the key component of teaching yourself or your brain.
安德鲁·休伯曼：请记住，是的，你可以眨眼，但也要记住我们之前讨论过的冥想重新聚焦练习，重新聚焦是自学或你的大脑的关键组成部分。
You are your brain, your brain is you, but to teach yourself how to focus better.
你就是你的大脑，你的大脑就是你，但要教会自己如何更好地集中注意力。
So, if you're going to incorporate this practice, what you would want to do is pick a location.
因此，如果您打算采用这种做法，您需要做的就是选择一个位置。
It could be on a wall, it could be on your computer in front of you, although I would encourage it to not be the contents of your computer screen.
它可以在墙上，也可以在您面前的计算机上，尽管我鼓励它不要成为您计算机屏幕上的内容。
Andrew Huberman: You might just want to blank your screen.
Andrew Huberman：您可能只想清空屏幕。
You might want to put a piece of paper with a crosshatch there, any sort of visual target, or you could imagine a visual target, and then focus your visual attention on that target and try to breathe normally, try and stay relaxed, and certainly allow yourself to blink so that your eyes don't dry out.
你可能想在那里放一张带有交叉线的纸，任何类型的视觉目标，或者你可以想象一个视觉目标，然后将你的视觉注意力集中在该目标上，尝试正常呼吸，尝试保持放松，当然允许自己眨眼，这样你的眼睛就不会干燥。
This is not a test of how long you can go without blinking.
这并不是测试你能不眨眼多久。
Andrew Huberman: By focusing on that particular location, and by forcing yourself to refocus on that location, anytime your gaze, your vision, drifts from that location, you are encouraging the circuits for focus to get better at focusing for longer and longer, and at refocusing when your focus drifts off of that location.
Andrew Huberman：通过专注于那个特定的位置，并通过强迫自己重新聚焦在那个位置上，无论何时你的目光、你的视野偏离那个位置，你都在鼓励聚焦回路变得更好，能够越来越长时间地聚焦，并在你的注意力偏离那个位置时重新聚焦。
This is incorporating neural circuits, including the prefrontal cortex, things like the frontal eye field.
这是整合神经回路，包括前额叶皮层、额叶眼区等。
Andrew Huberman: For those of you curious about the underlying biology, this practice is recruiting certain elements of your so-called prefrontal cortex, also the frontal eye fields, which are locations not far from the prefrontal cortex that are involved in deliberately directing your gaze to particular locations in space, not outer space, although you could do this by focusing on stars, I suppose, but in visual space.
Andrew Huberman：对于那些对潜在生物学感到好奇的人，这种做法正在招募所谓的前额叶皮层的某些元素，也就是额叶眼区，这些位置距离前额叶皮层不远，涉及故意将你的目光引导到太空中的特定位置，而不是外太空，尽管我想你可以通过关注星星来做到这一点，但在视觉空间中。
Now, I mentioned before that this is overt visual focus and attention.
现在，我之前提到过，这是明显的视觉焦点和注意力。
You are overtly looking at that location.
你正在公开地看着那个位置。
Andrew Huberman: But one also very powerful practice for improving focus and concentration is to use covert focus.
安德鲁·休伯曼：但是，提高注意力的一种非常有效的做法是使用隐性聚焦。
Covert focus is where my gaze, my eyes, are focused on one location, such as my pen, but my focus is actually directed elsewhere in the room or location that I'm in.
隐蔽焦点是指我的目光、眼睛聚焦在一个位置，例如我的笔，但我的焦点实际上指向房间或我所在位置的其他地方。
My mind and, to some extent, my peripheral vision is focused, in this case, on the door just to my left in the room that I'm in.
在这种情况下，我的思想以及某种程度上的余光都集中在我所在房间左侧的门上。
That takes a little bit more effort.
这需要多一点努力。
Andrew Huberman: This is something that all Old World primates, of which we are Old World primates, are able to do.
安德鲁·休伯曼：这是所有旧大陆灵长类动物（其中我们是旧大陆灵长类动物）都能够做到的事情。
And it probably evolved as part of the mechanism by which animals could evaluate their scene, evaluate predators, evaluate other primates while not necessarily staring at them directly, so they can obtain information.
它可能是作为动物评估其场景、评估捕食者、评估其他灵长类动物而不必直接盯着它们的机制的一部分而进化的，这样它们就可以获得信息。
We can obtain information without having to direct our gaze specifically to one location.
我们无需将视线专门指向某一位置即可获取信息。
Maybe we can obtain information from multiple locations, and indeed we can.
也许我们可以从多个地点获取信息，而且确实可以。
Andrew Huberman: Without getting too far down the rabbit hole of how vision and cognition relate, because we've done episodes on that previously, and simply focusing on the tools that can be incorporated to improve focus and concentration, here's what I recommend.
安德鲁·胡伯曼（Andrew Huberman）：无需深入探讨视觉和认知之间的关系，因为我们之前已经做过相关的剧集，并且只是关注可以用来提高注意力和集中力的工具，这就是我的建议。
Set yourself a low bar at first, and set a timer and try to focus on one location for 30 seconds, and that's it for that day.
首先给自己设定一个低标准，然后设定一个计时器，尝试专注于一个位置 30 秒，这就是当天的任务。
Andrew Huberman: The next day you might add five seconds, and then the next day, five seconds after that.
Andrew Huberman：第二天你可以添加五秒，然后第二天，再添加五秒。
If you miss a day, no big deal.
如果你错过一天，也没什么大不了的。
Simply do the practice for the same amount of time that you did the last time that you did the practice, and then gradually try and increase the amount of time that you can focus on one visual location overtly by looking directly at that location.
只需按照上次练习的时间进行练习，然后逐渐尝试增加通过直视某个视觉位置来明显聚焦于该位置的时间。
Andrew Huberman: If you like, and if you feel you have the ability, you can try and do this through covert attention and focus, by looking straight forward, for instance, and attending to something in the corner of the room, and trying to do that for 30 seconds.
Andrew Huberman：如果你愿意，并且你觉得自己有能力，你可以尝试通过隐蔽的注意力和集中力来做到这一点，例如，向前看，注意房间角落里的某个东西，并尝试这样做 30 秒。
You'll find that that's quite a bit harder, and then extending that by five seconds every time you do the practice.
你会发现这有点困难，然后每次练习时都将时间延长五秒。
Andrew Huberman: This is something that I don't think you necessarily have to build up to being able to do for a full hour in order to extract the benefits.
Andrew Huberman：我认为你不必为了获得好处而必须做到一整小时。
In fact, the best way to think about this practice is as a means to get into a focused state.
事实上，考虑这种做法的最佳方式是作为进入专注状态的一种手段。
If you remember, back about an hour or so ago, I was talking about how focus states are not a drop all the way in, and then exit type phenomenon.
如果您还记得，大约一个小时前，我正在谈论焦点状态如何不是一路下降，然后退出类型的现象。
We don't just drop into a focus state the same way we don't drop into the peak performance of a workout.
我们不会像在锻炼中无法达到最佳表现一样陷入专注状态。
We warm up.
我们热身。
Andrew Huberman: So, what I recommend is having a 30-second to 3-minute period at the beginning of a bout of focus where you're going to do work or physical work, and anchoring your vision to one location somewhere in the room, or if you want to do it covertly, you can do that.
Andrew Huberman：所以，我建议在你要进行工作或体力工作的一轮集中注意力开始时有 30 秒到 3 分钟的时间，并将你的视线固定在房间的某个位置，或者如果你想秘密地进行，你可以这样做。
Setting a timer and trying to do that for anywhere from 30 seconds to 3 minutes.
设置一个计时器并尝试在 30 秒到 3 分钟之间进行。
Andrew Huberman: What you're doing when you exercise that practice is you are ramping up neural activity within the neural circuits that create focus and concentration.
安德鲁·休伯曼：当你练习这种练习时，你所做的就是增强神经回路内的神经活动，从而产生注意力和集中力。
Then I would stop looking at that location or that covert location, and then I would move to the work that you're trying to do, either mental work or physical work.
然后我会停止查看那个位置或那个隐蔽的位置，然后我会转向你想要做的工作，无论是脑力工作还是体力工作。
Andrew Huberman: And if about halfway through your 90-minute bout or at some point in your 90-minute bout of work or exercise, you feel that your concentration is drifting, rather than look at your phone and scroll through the thousands of contexts that exist within social media or your phone, try just picking a location again on the wall, focusing back on that location, using that as a ramp-up to then direct your focus back towards if you're weight training sets and reps that you might be performing.
Andrew Huberman：如果在 90 分钟的训练进行到一半时，或者在 90 分钟的工作或锻炼中的某个时刻，您感觉自己的注意力在漂移，那么不要看着手机并滚动浏览社交媒体或手机中存在的数千个上下文，而是尝试在墙上再次选择一个位置，重新聚焦于该位置，使用它作为一个加速，然后将您的注意力重新集中到您可能正在执行的重量训练组和代表上。
Andrew Huberman: If you're running, you might do this, or cycling, you might do this by focusing on a particular location and really homing in on that location physically, and this is a practice that a lot of athletes use, in fact.
Andrew Huberman：如果你正在跑步，你可能会这样做，或者骑自行车，你可能会通过专注于一个特定的位置并真正在身体上定位该位置来做到这一点，事实上，这是很多运动员使用的做法。
And if you're, say, doing musical practice or math, well, then you'd want to focus on something other than the task that you're trying to perform.
比如说，如果你正在做音乐练习或数学，那么你会想要专注于你想要执行的任务之外的其他事情。
But again, using visual focus as a way to ramp up and increase your overall ability to focus and concentrate, and then applying that to whatever it is that you're trying to learn or perform.
但同样，使用视觉焦点作为增强和提高你集中注意力的整体能力的一种方式，然后将其应用到你想要学习或执行的任何事情上。
Andrew Huberman: Next, I'd like to talk about compounds that can improve concentration and focus, and these are most often consumed as supplements, although some of them I should mention can also be derived from food.
Andrew Huberman：接下来，我想谈谈可以提高注意力的化合物，这些化合物最常作为补充剂食用，尽管我应该提到其中一些也可以从食物中提取。
Again, I just want to remind you that there are things, in this case, compounds, that can modulate a biological mechanism, that is, can modulate focus and concentration, and there are compounds that can mediate, can directly contribute to concentration and focus.
再次，我只是想提醒您，有些东西，在这种情况下，是化合物，可以调节生物机制，也就是说，可以调节焦点和注意力，并且有些化合物可以调解，可以直接有助于注意力和焦点。
Andrew Huberman: One of the key compounds that supports concentration and focus, because it generally supports mood, concentration, and focus, and brain function in general, are the omega-3 essential fatty acids.
Andrew Huberman：Omega-3 必需脂肪酸是支持注意力和注意力的关键化合物之一，因为它通常支持情绪、注意力和注意力，以及一般的大脑功能。
I've talked about the omega-3 essential fatty acids in a variety of contexts, in particular depression, but also ADHD.
我已经在多种情况下讨论过 omega-3 必需脂肪酸，特别是抑郁症，还有多动症。
There are interesting data on that.
这方面有一些有趣的数据。
Andrew Huberman: And it's really clear that getting somewhere between one and three grams of EPA, that is, one to three grams of EPA essential fatty acid per day, can improve outcomes, that is, can improve mood and can improve cognitive function.
Andrew Huberman：很明显，每天摄入 1 到 3 克 EPA，即每天 1 到 3 克 EPA 必需脂肪酸，可以改善结果，也就是说，可以改善情绪并改善认知功能。
And while there's some debate about whether or not it can improve cardiac function, it's very clear, at least to me, that ingesting one to three grams of EPA essential fatty acids per day is beneficial.
虽然关于它是否可以改善心脏功能存在一些争议，但很明显，至少对我来说，每天摄入 1 到 3 克 EPA 必需脂肪酸是有益的。
Andrew Huberman: But again, in the context of focus and concentration, it's in modulating the neural circuits and brain function that are going to support focus and concentration.
安德鲁·胡伯曼：但同样，在注意力和注意力的背景下，调节神经回路和大脑功能将支持注意力和注意力。
It's not as if taking one to three grams of EPA essential fatty acids per day is going to tap directly into only the circuits for focus and concentration.
每天服用一到三克 EPA 必需脂肪酸并不会直接进入集中注意力的回路。
Andrew Huberman: That said, and as discussed on the episode of the Huberman Lab podcast with Dr. Rhonda Patrick, and on the episode on ADHD that I did, and on the episode on depression that I did, I make it a point to ingest one to three grams of EPAs per day.
安德鲁·休伯曼：话虽如此，正如朗达·帕特里克博士在休伯曼实验室播客节目中所讨论的那样，在我做的关于多动症的节目中，以及在我做的关于抑郁症的节目中，我强调每天摄入一到三克的 EPA。
You can get those EPAs from other sources besides supplements, of course, but supplements are going to be the easiest way to do that.
当然，除了补充剂之外，您还可以从其他来源获取这些 EPA，但补充剂将是最简单的方法。
You could do that through liquid form fish oil, cod liver oil.
你可以通过液体形式的鱼油、鱼肝油来做到这一点。
Some people who are vegan opt for other sources of EPAs.
一些纯素食者选择其他来源的 EPA。
You can find those out there, certainly.
当然，你可以在那里找到那些。
Andrew Huberman: Some people even use prescription EPAs to get the dosage really high.
Andrew Huberman：有些人甚至使用处方 EPA 来获得很高的剂量。
Dr. Rhonda Patrick talked about this in the episode with me.
朗达帕特里克博士在节目中与我谈到了这一点。
That's actually something that she does.
这实际上是她所做的事情。
I don't take the prescription form.
我不拿处方单。
I get them through pill form through our supplement affiliate, which is Momentous, but there are a number of different quality sources of EPAs out there.
我通过我们的补充剂附属机构以药丸形式获得它们，该附属机构是 Momentous，但市面上有许多不同质量的 EPA 来源。
And some of those quality sources also include things like fatty fish, algae, and things of that sort.
其中一些优质来源还包括多脂鱼、藻类等。
Andrew Huberman: So, I'll leave it to you as to whether or not you supplement with omega-3 fatty acids in order to get that one to three grams per day, or whether or not you do it through food.
Andrew Huberman：因此，我将让您自行决定是否补充 omega-3 脂肪酸以每天摄入 1 到 3 克，或者是否通过食物来补充。
But I would encourage you to try and reach that threshold because there are a number of known positive effects for mood and brain function generally.
但我鼓励您尝试达到这个阈值，因为一般来说，对情绪和大脑功能有许多已知的积极影响。
Andrew Huberman: The other thing that can positively modulate brain function and that actually works as a fuel for neurons to function and can improve cognitive performance, and particularly within the brain circuits such as the prefrontal cortex that are involved in concentration and focus, is creatine.
Andrew Huberman：另一种可以积极调节大脑功能的物质是肌酸，它实际上可以作为神经元功能的燃料，可以提高认知能力，特别是在大脑回路中，例如涉及集中注意力的前额皮质。
Andrew Huberman: I know many people are familiar with creatine monohydrate for its effects on muscle growth, and strength, and performance, but it's quite clear that the bulk of scientific studies have examined the role of creatine in the clinical context and as its role in improving cognitive performance.
Andrew Huberman：我知道很多人都熟悉一水肌酸，因为它对肌肉生长、力量和表现的影响，但很明显，大量科学研究已经检验了肌酸在临床环境中的作用及其在改善认知表现方面的作用。
So, my read of the literature has led to a practice in which I ingest five grams per day of creatine monohydrate, the sort of standard form that's available in...
因此，我对文献的阅读导致了我每天摄入五克一水肌酸的做法，这是一种标准形式......
This is generally available as a powder.
这通常以粉末形式提供。
Andrew Huberman: That's certainly how I take it.
Andrew Huberman：我当然就是这么认为的。
I take the creatine powder.
我服用肌酸粉。
I'll mix it with water or with my Athletic Greens or some sort of electrolyte drink, whatever liquid happens to be convenient to ingest that in.
我会把它与水或我的运动绿饮料或某种电解质饮料混合，无论什么液体都方便摄入。
The time of day doesn't really seem to be important.
一天中的时间似乎并不重要。
Some people are strong believers in consuming creatine post-workout.
有些人坚信锻炼后摄入肌酸。
While that might be beneficial, I simply take it in the morning or post-workout.
虽然这可能有益，但我只是在早上或锻炼后服用。
It sort of depends on when I remember to take it.
这在某种程度上取决于我什么时候记得服用它。
Andrew Huberman: But that five grams of creatine per day, in my case, it really isn't geared towards muscle growth or strength or performance as much as it's geared toward tapping into the creatine phosphate system within the brain and specifically the benefits of creatine for prefrontal cortical networks.
Andrew Huberman：但就我而言，每天 5 克肌酸实际上并不适合肌肉生长或力量或表现，而是适合利用大脑内的磷酸肌酸系统，特别是肌酸对前额皮质网络的好处。
Again, modulating, not directly mediating, but modulating and generally supporting the brain networks that are going to allow me to generate focus and concentration.
再说一次，调节，不是直接调解，而是调节和总体支持大脑网络，这将使我能够集中注意力。
Andrew Huberman: So, much like sleep, much like omega-3 fatty acids, creatine monohydrate, five grams a day, seems to generally support brain function, which will generally support concentration and focus.
Andrew Huberman：所以，就像睡眠一样，就像 omega-3 脂肪酸一样，一水肌酸，每天 5 克，似乎通常可以支持大脑功能，从而通常支持集中注意力。
Now, in terms of compounds that more specifically mediate concentration and focus, we have to go back to that arrow metaphor model that we talked about at the beginning of the episode that included epinephrine, adrenaline, acetylcholine, which acts as this attentional spotlight.
现在，就更具体地介导注意力和注意力的化合物而言，我们必须回到我们在本集开头讨论的箭头隐喻模型，其中包括肾上腺素、肾上腺素、乙酰胆碱，它们充当了注意力聚光灯。
Andrew Huberman: In fact, acetylcholine and elevated levels of acetylcholine have been shown over and over again through beautiful work from Mike Merzenich's lab at UCSF and the Kilgard lab down in Houston and a number of other labs, including Norm Weinberger's lab at UC Irvine, again and again, to improve or even directly gate neuroplasticity by increasing focus directly.
Andrew Huberman：事实上，加州大学旧金山分校 Mike Merzenich 实验室、休斯顿 Kilgard 实验室以及包括加州大学欧文分校 Norm Weinberger 实验室在内的许多其他实验室的出色工作已经一次又一次地证明，乙酰胆碱和乙酰胆碱水平升高可以通过直接增加注意力来改善甚至直接控制神经可塑性。
Andrew Huberman: That's a lot of word soup, but basically, what happens is if acetylcholine transmission is increased even transiently within the brain, there's a greater opportunity for neuroplasticity to take place.
安德鲁·休伯曼（Andrew Huberman）：这是一个很多字汤，但基本上，如果乙酰胆碱传输在大脑内短暂增加，那么神经可塑性发生的机会就更大。
And the reason there's a greater opportunity for neuroplasticity, AKA learning, to take place is by way of the increased focus that spiking acetylcholine can provide.
神经可塑性（又名学习）之所以有更大的机会发生，是因为乙酰胆碱的峰值可以提供更多的注意力。
As I mentioned earlier, there are a number of different foods which contain choline.
正如我之前提到的，有许多不同的食物都含有胆碱。
You can look those up online.
你可以在网上查一下。
Choline acting as an amino acid precursor to acetylcholine.
胆碱作为乙酰胆碱的氨基酸前体。
Andrew Huberman: But of course, there are compounds, there are supplements that can further and more acutely increase acetylcholine, and indeed, I use these myself.
安德鲁·胡伯曼：但是，当然，有一些化合物，有一些补充剂可以进一步、更急剧地增加乙酰胆碱，事实上，我自己也使用这些。
The most effective one I've found is Alpha-GPC.
我发现最有效的是 Alpha-GPC。
Alpha-GPC consumed at dosages of 300 milligrams to 600 milligrams prior to a work bout or prior to a workout greatly increase one's ability to focus and concentrate.
在锻炼前或锻炼前摄入 300 毫克至 600 毫克剂量的 Alpha-GPC 可以大大提高一个人集中注意力的能力。
At least that's been my experience.
至少这是我的经验。
And there are some good data in humans.
在人类身上也有一些很好的数据。
So, how would I use Alpha-GPC?
那么，我该如何使用 Alpha-GPC？
Andrew Huberman: I would use Alpha-GPC by taking it about 10 to 20 minutes prior to any time I want to focus or concentrate very deeply.
Andrew Huberman：我会在我想要集中注意力或深度集中注意力之前使用 Alpha-GPC 大约 10 到 20 分钟。
I've taken as much as 600 milligrams at one time, although I find that 300 milligrams is enough for me, and I tend to be quite sensitive to supplements and caffeine in general.
我一次服用了多达 600 毫克，尽管我发现 300 毫克对我来说就足够了，而且我一般对补充剂和咖啡因相当敏感。
So, I'll sometimes take it alongside yerba mate or with yerba mate and/or with coffee prior to a workout or prior to a bout of work in which I'm focusing on mental work.
因此，有时我会在锻炼前或在专注于脑力工作的工作前将其与马黛茶一起服用，或与马黛茶和/或咖啡一起服用。
Andrew Huberman: So, it could be reading, writing, could be math, could be data analysis, could be anything where I need a lot of focus and concentration.
Andrew Huberman：所以，它可以是阅读、写作，可以是数学，可以是数据分析，可以是任何我需要高度集中注意力的事情。
Now, a number of people have contacted me about a recent study suggesting that Alpha-GPC, when taken chronically over many years, could increase one's vulnerability to stroke.
现在，许多人联系我询问最近的一项研究，该研究表明，如果长期服用 Alpha-GPC 多年，可能会增加人们患中风的风险。
I've looked at those data, and my read of the data is that they're not very conclusive.
我查看了这些数据，但我对这些数据的解读是它们并不是很有结论。
Andrew Huberman: Although anytime you see something like that, a study that's pointing to the fact that a given compound might increase the propensity for stroke, you obviously want to be concerned.
Andrew Huberman：尽管任何时候你看到类似的东西，一项研究指出特定化合物可能会增加中风的可能性，你显然想要担心。
So, we have to ask ourselves how, by what mechanism, that is, could Alpha-GPC be increasing the susceptibility to stroke?
因此，我们必须问自己，Alpha-GPC 是如何、通过什么机制，即如何增加中风的易感性？
Andrew Huberman: And it seems to be related to increases in TMAO, which is a marker related to the cardiovascular system.
Andrew Huberman：这似乎与 TMAO 的增加有关，TMAO 是与心血管系统相关的标志物。
And one known way to offset increases in TMAO that are associated either with Alpha-GPC or increases due to other things, so ingestion of particular food compounds actually can increase TMAO, is to offset that by taking 600 milligrams of garlic.
一种已知的抵消 TMAO 增加的方法是通过服用 600 毫克大蒜来抵消，TMAO 的增加与 Alpha-GPC 相关或由于其他原因而增加，因此摄入特定的食物化合物实际上会增加 TMAO。
Andrew Huberman: Now, I've been taking Alpha-GPC pretty consistently for a number of years.
Andrew Huberman：现在，我多年来一直坚持服用 Alpha-GPC。
I do not take it every day.
我不是每天都服用。
I would say I take it about four days per week, again, prior to workouts or bouts of cognitive work.
我想说的是，我每周大约服用四天，在锻炼或认知工作之前。
I have not seen my TMAO spike, and I've evaluated that by way of blood tests.
我还没有看到我的氧化三甲胺（TMAO）峰值，我已经通过血液测试进行了评估。
But nonetheless, I take 600 milligrams of garlic in capsule form anytime I eat anyway, and I do that for general cardiovascular function, and there's some interesting data on immune system function, et cetera, for garlic.
但尽管如此，我每次吃饭时都会服用 600 毫克胶囊形式的大蒜，这样做是为了维持一般心血管功能，并且有一些关于大蒜免疫系统功能等方面的有趣数据。
So, I've been consuming 600 milligram capsules of garlic for some period of time.
所以，我已经食用 600 毫克大蒜胶囊一段时间了。
Andrew Huberman: Some days I'll ingest just one 600 milligram capsule.
Andrew Huberman：有时我只会服用一粒 600 毫克的胶囊。
Other times I'll take two.
其他时候我会带两个。
But based on this recent study and the concerns about TMAO, I make it a point to always ingest a 600-milligram capsule of garlic anytime I take Alpha-GPC, which again, for me, is about four days per week.
但根据最近的这项研究以及对 TMAO 的担忧，我坚持每次服用 Alpha-GPC 时都要摄入 600 毫克大蒜胶囊，这对我来说也是每周大约四天。
Andrew Huberman: So, in our model of attention and focus, you can now clearly see why taking Alpha-GPC, which increases acetylcholine transmission, would be beneficial for concentration and focus, and why taking it with a double espresso, or why taking it with yerba mate would further increase concentration and focus, because, as I mentioned earlier, caffeine is going to increase epinephrine.
Andrew Huberman：所以，在我们的注意力模型中，你现在可以清楚地明白为什么服用可增加乙酰胆碱传输的 Alpha-GPC 对注意力和集中力有益，以及为什么与双份浓缩咖啡一起服用，或者为什么与马黛茶一起服用会进一步增加注意力和注意力，因为，正如我之前提到的，咖啡因会增加肾上腺素。
Andrew Huberman: It's also going to increase the density of dopamine receptors, and the Alpha-GPC is going to increase acetylcholine, the spotlighting for cognition, this ability to really amplify the activity of specific neural networks, which is largely what's happening when you're trying to focus and pay attention to something specifically.
Andrew Huberman：它还会增加多巴胺受体的密度，而 Alpha-GPC 会增加乙酰胆碱，这是认知的聚光灯，这种能力能够真正放大特定神经网络的活动，这在很大程度上是当你试图集中注意力并注意特定事物时发生的情况。
Andrew Huberman: So, if one wants to increase the amount of dopamine transmission in the brain and body for sake of increasing concentration and focus, one of the most efficient ways to do that is by ingestion of the amino acid L-tyrosine.
Andrew Huberman：因此，如果一个人想要增加大脑和身体中多巴胺的传输量，以提高注意力和注意力，最有效的方法之一就是摄入氨基酸 L-酪氨酸。
Again, L-tyrosine can be derived from food sources.
同样，L-酪氨酸可以从食物中获得。
I invite you to look up those various food sources on the web.
我邀请您在网上查找这些不同的食物来源。
Simply go to a web browser and put in foods that contain a lot of L-tyrosine, and you'll get a rich array of choices to select from.
只需打开网络浏览器并输入含有大量 L-酪氨酸的食物，您就会获得丰富的选择。
But in my case, I use L-tyrosine in capsule form.
但就我而言，我使用胶囊形式的 L-酪氨酸。
Andrew Huberman: I will take 500 milligrams of L-tyrosine, 300 milligrams of Alpha-GPC, and a cup of coffee.
Andrew Huberman：我将服用 500 毫克 L-酪氨酸、300 毫克 Alpha-GPC 和一杯咖啡。
I'm careful to do this early in the day, certainly not after 2:00 or 3:00 p.m., because I don't want to diminish my ability to fall and stay asleep that night.
我会小心地在当天早些时候进行此操作，当然不是在下午 2:00 或 3:00 之后，因为我不想削弱当晚入睡和保持睡眠的能力。
I do this early in the day, before a workout or before a bout of concentrated mental work.
我会在一天的早些时候、锻炼之前或进行一次集中的脑力劳动之前这样做。
Again, I tend to do this about four days per week, so certainly not every time I sit down to do work.
同样，我倾向于每周大约四天这样做，所以当然不是每次我坐下来工作时。
Andrew Huberman: And I should also mention that I still tend to do the behavioral tools.
Andrew Huberman：我还应该提到，我仍然倾向于使用行为工具。
I'll tend to use five minutes of binaural beats or binaural beats throughout the work session, sometimes do an ice bath or a cold shower before.
我倾向于在整个工作过程中使用五分钟的双耳节拍或双耳节拍，有时之前会进行冰浴或冷水淋浴。
I don't want to give the impression that I combine every tool that I've talked about today for a given work bout.
我不想给人留下这样的印象：我将今天讨论的所有工具结合起来用于特定的工作回合。
I mean, that would be pretty wild to take a cold shower, pop an L-tyrosine, take an Alpha-GPC, drink two espresso, listen to binaural beats.
我的意思是，洗个冷水澡，喝点 L-酪氨酸，喝一杯 Alpha-GPC，喝两杯浓缩咖啡，听双耳节拍，这真是太疯狂了。
That, to me, seems like a very inefficient way to go about life.
对我来说，这似乎是一种非常低效的生活方式。
Andrew Huberman: In fact, I make it a point to try and use tools to increase my ability to concentrate and focus, but not to combine more than two or three of them at any one time.
Andrew Huberman：事实上，我强调尝试使用工具来提高我集中注意力的能力，但不要同时结合使用超过两到三个工具。
And when I say two or three, what I mean is I will use supplements like alpha-GPC, L-tyrosine, and caffeine together before certain work bouts.
当我说两个或三个时，我的意思是我会在某些训练之前一起使用 α-GPC、L-酪氨酸和咖啡因等补充剂。
I might use the visual practice of focusing on a given location for a minute before I begin that work bout.
在开始练习之前，我可能会使用视觉练习，将注意力集中在给定位置一分钟。
I might combine those.
我可能会把这些结合起来。
Then, another time, I might take a cold shower prior to doing some work.
然后，另一次，我可能会在做一些工作之前洗个冷水澡。
Andrew Huberman: Other days, I confess, I've slept very well, or my enthusiasm about what I'm about to work on is such that I don't require any of these tools.
Andrew Huberman：我承认，其他时候我睡得很好，或者我对即将从事的工作充满热情，所以我不需要任何这些工具。
Again, there's no requirement, there's no pressure to use any of these tools, behavioral, supplement-based, or otherwise.
再次强调，没有任何要求，也没有压力使用任何这些工具，无论是行为工具、基于补充剂的工具还是其他工具。
It's simply a matter of using the tools that are going to allow you to achieve the states you want to achieve and to improve your ability to go into those states without any help at all.
这只是使用工具的问题，这些工具将使您能够实现您想要实现的状态，并提高您在没有任何帮助的情况下进入这些状态的能力。
And this is what I find particularly attractive about supplements.
这就是我认为补充剂特别有吸引力的地方。
Andrew Huberman: It's not so much that they put you into the ideal state for that work, and then you accomplish that work, and then you always rely on those supplements.
Andrew Huberman：并不是说他们让你进入这项工作的理想状态，然后你完成这项工作，然后你总是依赖这些补充剂。
I prefer to look at supplements of the sort that I just described as a route into a deeper trench of focus and concentration that I use as a tool to teach myself to focus and concentrate more deeply, such that I don't need those tools every single time I try and focus and concentrate.
我更喜欢看我刚才描述的那种补充剂，作为进入更深层次的专注和专注的途径，我用它作为工具来教自己更深入地集中注意力，这样我就不需要每次尝试集中注意力时都需要这些工具。
Andrew Huberman: I think this is an important point because I think that many people think of supplements as a crutch or a way of simply getting into a state for which no other tool will suffice or replace.
Andrew Huberman：我认为这是很重要的一点，因为我认为许多人认为补充剂是一种拐杖，或者是进入一种没有其他工具足以满足或替代的状态的一种方式。
But in that context, I want to remind you of the larger context of pharmacology, which is the vast landscape of prescription pharmacology for ADHD, for attention-deficit/hyperactivity disorder.
但在这种情况下，我想提醒您药理学的更大背景，即治疗多动症、注意力缺陷/多动症的处方药理学的广阔前景。
Andrew Huberman: Now, I covered that landscape in intense detail on the episode on ADHD and focus.
安德鲁·休伯曼：现在，我在有关多动症和注意力的剧集中详细介绍了这一情况。
And just to summarize, there is, of course, Adderall, Ritalin, Vyvanse, Modafinil, Armodafinil, a number of different compounds, all of which generally increase dopamine transmission in the brain, so increasing dopamine, and all of which generally increase epinephrine, adrenaline transmission in the brain and body.
总而言之，当然有阿得拉、利他林、Vyvanse、莫达非尼、阿莫达非尼，许多不同的化合物，所有这些通常都会增加大脑中的多巴胺传输，从而增加多巴胺，所有这些通常都会增加肾上腺素，肾上腺素在大脑和身体中的传输。
Andrew Huberman: And many of those compounds have been of tremendous benefit to children and even some adults who suffer from ADHD.
Andrew Huberman：其中许多化合物对儿童甚至一些患有多动症的成年人都有巨大的好处。
So, properly prescribed at the appropriate dosage, those compounds can really help people with clinically diagnosed ADHD.
因此，以适当的剂量正确开处方，这些化合物确实可以帮助临床诊断的多动症患者。
The way they help those people is a bit surprising, however.
然而，他们帮助这些人的方式有点令人惊讶。
You might think, well, they turn on the brain chemicals that allow those people to concentrate and focus.
你可能会想，好吧，他们会开启大脑化学物质，让人们集中注意力。
That's true, but they also have the benefit of teaching those brain circuits how to engage.
确实如此，但它们也有一个好处，可以教会这些大脑回路如何参与。
Andrew Huberman: And that's one of the reasons why, somewhat paradoxically, giving a stimulant like Ritalin or Adderall, to a kid that legitimately needs it...
安德鲁·胡伯曼：这就是为什么给一个真正需要它的孩子服用利他林或阿得拉这样的兴奋剂的原因之一，这有点矛盾……
Obviously, you don't want to do this without the oversight and careful evaluation of a psychiatrist.
显然，如果没有精神科医生的监督和仔细评估，你不想这样做。
But giving that to a kid who has severe ADHD, you would think would make them more rambunctious, less able to focus, and more distractible overall.
但如果给一个患有严重多动症的孩子，你可能会认为，他们会变得更加暴躁、注意力不集中、更容易分心。
After all, Ritalin, Modafinil, Armodafinil, all these things are stimulants.
毕竟利他林、莫达非尼、阿莫达非尼这些东西都是兴奋剂。
Andrew Huberman: So, you take a kid who has attention-deficit/hyperactivity disorder and give them these drugs that increase transmission of dopamine and epinephrine, and you think, "Wow, it's going to make them even more distractible and hyperactive." And indeed, it has the opposite effect.
安德鲁·休伯曼：所以，如果你给一个患有注意力缺陷/多动症的孩子服用这些药物来增加多巴胺和肾上腺素的传输，你会想，“哇，这会让他们更加分心和多动。”事实上，它产生了相反的效果。
It doesn't necessarily make them feel calm, but it makes them feel that they can focus.
这不一定会让他们感到平静，但会让他们觉得自己可以集中注意力。
They really can anchor their attention.
他们确实可以集中注意力。
And the idea is that it's teaching those neural circuits, or those neural circuits rather are teaching themselves to engage and to focus and concentrate.
这个想法是，它正在教导那些神经回路，或者说那些神经回路正在教导自己参与、集中注意力。
Andrew Huberman: And the ideal situation is one in which the total dosage of those compounds, those drugs, can be reduced over time as those circuits learn to come online through purely behavioral tools.
Andrew Huberman：理想的情况是，随着这些电路学会通过纯粹的行为工具上线，这些化合物、这些药物的总剂量可以随着时间的推移而减少。
Now, oftentimes, there's a maintenance of those drugs over long periods of time, although there is a common practice nowadays of trying to diminish the dosage overall.
现在，尽管现在的常见做法是尝试减少总体剂量，但通常会长期维持这些药物。
Andrew Huberman: That's in the context of ADHD and prescription medication, and I acknowledge that a lot, indeed 80% or more of college students, say the statistics, are using prescription drugs when they are not, in fact, prescribed those prescription drugs.
Andrew Huberman：这是在 ADHD 和处方药的背景下，我承认，统计数据显示，很多（实际上 80% 或更多）的大学生正在使用处方药，而实际上他们并没有开这些处方药。
Andrew Huberman: So, basically, what I'm saying is there are a lot of people using drugs designed for ADHD and narcolepsy because those drugs will effectively increase focus and concentration, but I strongly discourage the use of powerful prescription drugs that have not been prescribed to you.
安德鲁·胡伯曼：所以，基本上，我想说的是，有很多人在使用专为治疗多动症和嗜睡症而设计的药物，因为这些药物会有效地提高注意力和注意力，但我强烈建议不要使用未经处方的强效处方药。
Andrew Huberman: First of all, it's illegal.
安德鲁·休伯曼：首先，这是非法的。
Second of all, it's quite dangerous to hit the accelerator of those neural circuits with such vigor because it can increase dependency, and they can have a number of other side effects outside the context of clinically diagnosed and prescribed ADHD medication.
其次，以如此大的力度加速这些神经回路是非常危险的，因为它会增加依赖性，并且在临床诊断和处方多动症药物之外，它们还可能产生许多其他副作用。
Andrew Huberman: But in the context of supplementation, the increase in dopamine, acetylcholine, and epinephrine that one can achieve from, say, 500 milligrams of L-tyrosine, 300 milligrams of Alpha-GPC, and a cup of coffee, is going to be substantially less than one would see for a prescription drug.
Andrew Huberman：但就补充剂而言，从 500 毫克 L-酪氨酸、300 毫克 Alpha-GPC 和一杯咖啡中获得的多巴胺、乙酰胆碱和肾上腺素的增加量将大大低于处方药的增加量。
So, you're getting a modest effect that can similarly teach those brain circuits for focus and concentration how to engage better.
因此，你会得到适度的效果，同样可以教会那些负责集中注意力的大脑回路如何更好地参与。
Andrew Huberman: But, as a general backdrop to all of this, I always say, and I'll say it again and again, probably until the day I die, which hopefully is a long time from now, but regardless, it'll be the same message, I always believe that behavioral tools should come first.
安德鲁·休伯曼：但是，作为所有这一切的总体背景，我总是说，而且我会一遍又一遍地说，可能直到我死的那一天，希望是很久以后，但无论如何，这将是相同的信息，我始终相信行为工具应该放在第一位。
Behavioral tools should come first.
行为工具应该放在第一位。
Then focus on nutrition.
然后注重营养。
In fact, I would say behavioral and nutrition tools, and of course, get excellent sleep.
事实上，我想说的是行为和营养工具，当然还有良好的睡眠。
Then focus on supplementation.
然后重点补充。
Andrew Huberman: And then, and only if those are failing to bring your brain and body to the state you need to be in to perform well in school, and work, and life, et cetera., do I recommend that people lean on prescription drugs.
安德鲁·休伯曼：然后，只有当这些方法无法使你的大脑和身体达到在学校、工作和生活等方面表现良好所需的状态时，我才建议人们依赖处方药。
Andrew Huberman: Now, there's a caveat to that, which is in under conditions like severe eating disorders, obsessive-compulsive disorder, bipolar disorder, depression, where people are truly at risk of suicide or severe mental health effects or behavioral health effects, and their lives are at risk, and their overall mood and well-being is at risk.
安德鲁·胡伯曼：现在，有一个警告，在严重的饮食失调、强迫症、双相情感障碍、抑郁症等情况下，人们确实面临自杀或严重的心理健康影响或行为健康影响的风险，他们的生命处于危险之中，他们的整体情绪和福祉也处于危险之中。
It's often the case that people cannot access the brain states required to shift themselves purely with behavioral tools, nutrition, et cetera.
通常的情况是，人们无法纯粹通过行为工具、营养等来进入改变自己所需的大脑状态。
Andrew Huberman: So, again, for the typical person who's not suffering from one of the psychiatric disorders that I mentioned before or other psychiatric disorders, schizophrenia, et cetera, I strongly encourage you to look to behavioral tools first, nutrition, then supplementation, then, and only if there's a remaining need, to prescription drugs.
安德鲁·休伯曼：因此，对于没有患有我之前提到的精神疾病之一或其他精神疾病、精神分裂症等的典型人，我强烈建议您首先寻求行为工具、营养，然后是补充剂，然后，只有在还有剩余需要时，才使用处方药。
Andrew Huberman: This contrasts very much with the typical scenario I hear about these days, where college students or other people will say, "Oh yeah, I hear that there's this drug, Ritalin or Vyvanse, that can immediately put me into a state of heightened focus and concentration." Now listen, if you have ADHD, by all means, talk to a physician, talk to a great psychiatrist, and figure out whether or not that's right for you.
Andrew Huberman：这与我最近听到的典型情况形成鲜明对比，大学生或其他人会说，“哦，是的，我听说有一种药物，利他林或 Vyvanse，可以立即让我进入高度集中注意力的状态。”现在听着，如果您患有多动症，请务必与医生交谈，与一位伟大的精神科医生交谈，并弄清楚这是否适合您。
But if you don't, again, behavioral tools, nutrition, supplementation.
但如果你不这样做，再次强调行为工具、营养、补充剂。
Andrew Huberman: And in particular, those behavioral tools are going to be the ones that are going to allow you to teach your neural circuits how to focus and concentrate better, and I cannot overstate the importance of that.
安德鲁·胡伯曼：特别是，这些行为工具将让你教会你的神经回路如何更好地集中注意力，我怎么强调它的重要性都不为过。
That the behavioral tools, and to some extent the supplementation combined with behavioral tools, really allow you to train up your neural circuits so that you can focus and concentrate to the depth, and the degree, and the duration that's going to best serve your mental and physical goals.
行为工具，以及在某种程度上与行为工具相结合的补充，确实可以让你训练你的神经回路，这样你就可以集中注意力，集中到最能服务于你的精神和身体目标的深度、程度和持续时间。
Andrew Huberman: Now, there's one other compound that I've used from time to time and that I continue to use in order to increase focus and concentration, and I will use this in combination with the other supplements I talked about before, and that's phenethylamine.
Andrew Huberman：现在，我不时使用另一种化合物，并且我继续使用它来提高注意力和集中力，我将把它与我之前谈到的其他补充剂结合使用，那就是苯乙胺。
Phenethylamine is in the dopamine synthesis pathway, so it increases dopamine transmission and tends to function a little bit differently than L-tyrosine.
苯乙胺位于多巴胺合成途径中，因此它会增加多巴胺的传递，并且其功能往往与 L-酪氨酸略有不同。
Andrew Huberman: So, every once in a while, I'll swap out L-tyrosine and put in 500 milligrams of phenethylamine, or sometimes, if I really want to push a little bit harder on the dopamine system and I'm going to be doing a long bout of intense work, I will take the 300 milligrams of Alpha-GPC, the 500 milligrams of L-tyrosine.
Andrew Huberman：所以，每隔一段时间，我就会换掉 L-酪氨酸，加入 500 毫克苯乙胺，或者有时候，如果我真的想更加努力地刺激多巴胺系统，并且我要进行长时间的高强度工作，我会服用 300 毫克 Alpha-GPC，500 毫克 L-酪氨酸。
I'll generally take that with some caffeine.
我通常会和一些咖啡因一起服用。
And I should mention I don't go past about 100 or 200 milligrams of caffeine because I don't really like feeling too jittery.
我应该提一下，我的咖啡因摄入量不会超过 100 或 200 毫克，因为我真的不喜欢过于紧张的感觉。
That's not really my goal.
这并不是我真正的目标。
Andrew Huberman: It's the goal to be alert, but not so alert that I really can't focus on anything.
Andrew Huberman：我们的目标是保持警觉，但不要警觉到我真的无法专注于任何事情。
I'm not interested in having an anxiety attack, after all.
毕竟，我对焦虑症发作不感兴趣。
But I'll sometimes either swap in or I will add that 500 milligrams of phenethylamine.
但有时我会更换或添加 500 毫克苯乙胺。
Phenethylamine is in the PEA pathway.
苯乙胺位于 PEA 途径中。
I've talked about this in a previous podcast on dopamine motivation and drive.
我在之前关于多巴胺动机和驱动力的播客中讨论过这一点。
Andrew Huberman: And it's a very short-lived compound, so what I'll tend to do is take it once at the beginning of the work bout, and sometimes in the middle of the work bout, I'll take another 500 milligram capsule.
Andrew Huberman：它是一种非常短暂的化合物，所以我倾向于在训练开始时服用一次，有时在训练中间，我会再服用 500 毫克胶囊。
But what I just described of combining all of those compounds, Alpha-GPC, L-tyrosine, phenethylamine, and caffeine, that's a fairly rare occurrence that I'll combine all four and really only under conditions in which I have to do an intensely challenging bout of mental or physical work.
但我刚才描述的将所有这些化合物（α-GPC、L-酪氨酸、苯乙胺和咖啡因）结合起来的情况相当罕见，我只会在必须进行极具挑战性的脑力或体力工作的情况下才将这四种物质结合起来。
Andrew Huberman: I would say the frequency at which I combine all four of those things is probably about once every two weeks and typically more like once a month.
Andrew Huberman：我想说，我将所有这四件事结合起来的频率可能大约是每两周一次，通常更像是每月一次。
Again, being careful to do that in the early part of the day, certainly before the noon hour, so that I am in no way going to disrupt my sleep.
再次强调，在一天的早些时候，尤其是在中午之前，要小心地这样做，这样我就不会打扰我的睡眠。
I realize that many of you are probably wondering about or hoping that I'll discuss things like lion's mane or the racetams, or some of the other compounds that are known to powerfully modulate the dopamine, epinephrine, and acetylcholine systems.
我意识到你们中的许多人可能想知道或希望我会讨论诸如狮子鬃毛或消旋体，或已知的一些其他已知能有效调节多巴胺、肾上腺素和乙酰胆碱系统的化合物。
Andrew Huberman: To be quite direct, there are far too many of these compounds to review in a single episode, and they all generally tap into the same set of processes.
Andrew Huberman：说得非常直接，这些化合物太多了，无法在一集中进行审查，而且它们通常都会利用同一组过程。
Again, epinephrine, that shaft of the arrowhead that we're thinking of as focus, acetylcholine, which is the arrowhead itself, and then dopamine, which is the sort of propeller behind the arrow that allows it to continually drive forward through a bout of mental or physical work.
再一次，肾上腺素，我们认为是焦点的箭头轴，乙酰胆碱，它是箭头本身，然后是多巴胺，它是箭头后面的推进器，允许它在一轮脑力或体力工作中不断向前推进。
Andrew Huberman: There is a wonderful site, I've mentioned it several times before on this podcast, that is examine.com.
Andrew Huberman：有一个很棒的网站，我之前在这个播客上多次提到过，那就是 Examiner.com。
That wonderful site, that is examine.com, has recently been updated.
那个很棒的网站，examine.com，最近已经更新了。
They've changed their format.
他们改变了格式。
It was terrific before.
之前就很厉害了
It provided links to relevant studies.
它提供了相关研究的链接。
It talked about specific compounds.
它谈到了特定的化合物。
It talked about the magnitude of effect.
它谈到了影响的大小。
It talked about the human effect matrix.
它谈到了人类影响矩阵。
It really focused on human studies with links to those studies and on and on.
它真正关注的是人类研究以及与这些研究的联系等等。
Andrew Huberman: The new revamped version of examine.com is even better.
Andrew Huberman：新改版的 exam.com 更加出色。
It's really next, next level.
这确实是下一个、下一个水平。
I really applaud them for doing such a terrific job in organizing the information.
我真的很赞赏他们在组织信息方面做得如此出色。
There are a lot of interesting pages that you can read there about different compounds.
您可以在那里阅读许多有关不同化合物的有趣页面。
So, you could put in any compound, ginkgo biloba, phosphatidylserine, Alpha-GPC, and you're going to get a rich array of information about those compounds.
因此，您可以输入任何化合物，银杏叶、磷脂酰丝氨酸、Alpha-GPC，您将获得有关这些化合物的丰富信息。
Andrew Huberman: And if you were to put in a specific goal state, that is, focus, or concentration, or sleep, or hormones like testosterone, et cetera, you're going to get a rich array of compounds, supplements, as well as links to the studies on those compounds and some details about those particular studies.
安德鲁·休伯曼：如果你要设定一个特定的目标状态，即专注、专注、睡眠、睾酮等激素，你将获得一系列丰富的化合物、补充剂，以及这些化合物的研究链接和有关这些特定研究的一些详细信息。
This is an absolutely phenomenal site.
这绝对是一个非凡的网站。
It's one that I rely on and that I know thousands, if not millions, of other people rely on, and I encourage you to check it out.
这是我所依赖的一个，而且我知道还有成千上万甚至数百万人也依赖它，我鼓励您检查一下。
Again, the URL is examine.com.
同样，URL 是 Examiner.com。
Andrew Huberman: So, today we've talked about a number of different tools and, to some extent, some mechanisms involved in concentration and focus, and really the goal has been to provide you an understanding of the neurochemical systems and a little bit about the neural circuits that can allow you to achieve states of attention and focus.
Andrew Huberman：所以，今天我们讨论了许多不同的工具，在某种程度上，讨论了一些涉及注意力和注意力的机制，实际上，我们的目标是让您了解神经化学系统，以及一些可以让您达到注意力和注意力状态的神经回路。
In contrast to previous episodes of the Huberman Lab podcast, where I've covered these topics in tremendous depth as it relates to mechanism and also focused on tools today, I largely focused on tools.
与 Huberman 实验室播客的前几集相比，我在其中非常深入地讨论了这些与机制相关的主题，并且今天也重点关注工具，而我主要关注工具。
Andrew Huberman: So, we talked about behavioral tools like a meditation that's 13 minutes long, done daily, specifically to improve your ability to focus, and in fact, there are data to support that it will.
Andrew Huberman：所以，我们讨论了行为工具，例如每天进行 13 分钟的冥想，专门用于提高您的专注能力，事实上，有数据支持它的作用。
We talked about hypnosis.
我们谈论了催眠。
We talked about visual focus, overt and covert.
我们讨论了视觉焦点，显性的和隐性的。
We talked about various supplements, such as Alpha-GPC, phenylethylamine, L-tyrosine, supplements that I use to directly modulate the neural circuits for concentration and focus.
我们讨论了各种补充剂，例如 Alpha-GPC、苯乙胺、L-酪氨酸，这些补充剂是我用来直接调节神经回路以提高集中力和注意力的。
We also talked about creatine, the omega-3s.
我们还讨论了肌酸，即 omega-3。
Andrew Huberman: Talked about the importance of sleep, which modulates our ability to function mentally and physically overall, so optimize that sleep.
安德鲁·胡伯曼（Andrew Huberman）：谈到了睡眠的重要性，它调节我们整体精神和身体功能的能力，因此要优化睡眠。
And we talked about a number of other protocols that you can incorporate.
我们讨论了您可以合并的许多其他协议。
My hope in giving you all this information in one single location is that you will be able to pick and choose which of these protocols you would like to incorporate into your attempts to improve your focus and concentration.
我希望在一个位置为您提供所有这些信息，以便您能够挑选并选择您想要将哪些协议纳入您的尝试中，以提高您的注意力和注意力。
Again, I don't recommend doing all of these protocols all at once.
再次强调，我不建议同时执行所有这些协议。
Andrew Huberman: What I recommend is picking a handful of them, maybe one or two, maybe three or four, and trying them in different combinations at different times of day and for different purposes, for mental work, for physical work, et cetera, and find what is best for you.
Andrew Huberman：我的建议是选择其中的一些，也许是一两个，也许是三四个，然后在一天中的不同时间、出于不同的目的、针对脑力工作、体力工作等等以不同的组合尝试它们，然后找到最适合你的。
Once again, the goal is to teach your brain, that is, to increase neuroplasticity in the neural circuits that allow you not just to focus, but to refocus your attention.
再次强调，我们的目标是训练你的大脑，即增加神经回路的神经可塑性，让你不仅能够集中注意力，而且能够重新集中你的注意力。
And I'd be remiss if I didn't mention that it's also critical to be able to defocus.
如果我没有提到散焦能力也很重要，那我就失职了。
Andrew Huberman: I highly encourage people to take a period of time each day to daydream, to walk down the hall without looking at your phone, to not have to incorporate more sensory information, to not place increasing demands on yourself to focus, and see and realize how having a period of deliberate decompression and defocusing can allow your brain to focus so much better when you do decide to return to a bout of focused, concentrated work or physical work.
安德鲁·休伯曼：我强烈鼓励人们每天花一段时间做白日梦，在大厅里走动时不看手机，不必吸收更多的感官信息，不必对自己的注意力提出越来越高的要求，并了解并意识到，当你决定重新开始专注的工作或体力工作时，一段时间的刻意减压和散焦如何能让你的大脑更好地集中注意力。
Andrew Huberman: So, I want to thank you for joining me for this discussion about tools for focus and concentration.
Andrew Huberman：所以，我要感谢您与我一起讨论集中注意力的工具。
If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.
如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。
That's a terrific zero-cost way to support us.
这是支持我们的绝佳零成本方式。
In addition, please subscribe to the podcast on Spotify and Apple.
此外，请订阅 Spotify 和 Apple 上的播客。
That's also a zero-cost way to support us.
这也是支持我们的零成本方式。
And on both Spotify and Apple, you can leave us up to a five-star review.
在 Spotify 和 Apple 上，您都可以给我们五星级的评价。
Andrew Huberman: If you have questions for us or comments or suggestions, or guests that you'd like us to consider bringing on the Huberman Lab podcast, please put all that in the comment section on YouTube.
Andrew Huberman：如果您对我们有疑问、意见或建议，或者希望我们考虑邀请嘉宾加入 Huberman Lab 播客，请将所有内容放入 YouTube 的评论部分。
We do read all those comments.
我们确实阅读了所有这些评论。
Please also check out the sponsors mentioned at the beginning of today's episode.
另请查看今天节目开头提到的赞助商。
That's the best way to support this podcast.
这是支持这个播客的最佳方式。
During today's episode and on many previous episodes of the Huberman Lab podcast, we discuss supplements.
在今天的节目以及 Huberman 实验室播客的许多以前的节目中，我们讨论了补充剂。
Andrew Huberman: While supplements aren't necessary for everybody, many people derive tremendous benefit from them for things like sleep, and enhancing focus, and hormone augmentation, and so forth.
Andrew Huberman：虽然补充剂并不是每个人都需要的，但许多人从它们中获得了巨大的益处，例如睡眠、增强注意力和增强激素等等。
As mentioned at the beginning of today's episode, the Huberman Lab podcast is now partnered with Momentous supplements because they are of the very highest quality, they ship internationally, and they have single-ingredient formulations in dosages that will allow you to construct the best, most biologically and cost-effective supplementation protocol for your needs.
正如今天节目开头提到的，Huberman Lab 播客现在与 Momentous 补充剂合作，因为它们具有最高的质量，可以国际运输，并且具有单一成分的剂量配方，可以让您根据您的需求构建最佳、最具生物学性和成本效益的补充方案。
Andrew Huberman: If you're interested in the supplements covered on the Huberman Lab podcast, you can go to livemomentous, spelled O-U-S, so livemomentous.com/huberman.
Andrew Huberman：如果您对 Huberman Lab 播客中涵盖的补充剂感兴趣，您可以访问 livemomentous，拼写为 O-U-S，即 livemomentous.com/huberman。
If you're not already following us on social media, we are hubermanlab on Twitter, and we are also hubermanlab on Instagram.
如果您还没有在社交媒体上关注我们，我们在 Twitter 上是 hubermanlab，在 Instagram 上也是 hubermanlab。
Both places I talk about science and science-related tools, some of which overlap with the contents and topics of the Huberman Lab podcast, much of which is unique from the content, and then certainly the format covered on the Huberman Lab podcast.
我在这两个地方都谈论了科学和与科学相关的工具，其中一些与 Huberman Lab 播客的内容和主题重叠，其中许多内容在内容上是独特的，当然还有 Huberman Lab 播客中涵盖的格式。
Andrew Huberman: Again, that's hubermanlab on Instagram and hubermanlab on Twitter.
Andrew Huberman：再说一遍，Instagram 上是 hubermanlab，Twitter 上是 hubermanlab。
The Huberman Lab podcast has a newsletter in which we provide summaries and essential protocols from the Huberman Lab podcast episodes.
胡伯曼实验室播客有一份时事通讯，我们在其中提供胡伯曼实验室播客剧集的摘要和基本协议。
You can access it totally free of charge by going to hubermanlab.com, go to the menu, and click on Newsletter, provide your email.
您可以完全免费访问 hubermanlab.com，进入菜单，然后单击新闻通讯，提供您的电子邮件。
We do not share your email with anybody, and you'll receive our monthly newsletter.
我们不会与任何人分享您的电子邮件，您将收到我们的每月通讯。
There are also examples of previous newsletters there that you can download as PDFs right away without even having to sign up.
那里还有以前的时事通讯示例，您可以立即下载 PDF 格式，甚至无需注册。
Andrew Huberman: So, thank you once again for joining me for today's discussion all about the mechanisms and especially the tools for enhancing concentration and focus.
Andrew Huberman：所以，再次感谢您参加今天的讨论，讨论有关机制，特别是增强专注力和专注力的工具。
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。