How Foods and Nutrients Control Our Moods

Andrew Huberman:

安德鲁·休伯曼：

Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

Andrew Huberman:

安德鲁·休伯曼：

My name is Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我叫安德鲁·胡伯曼，是斯坦福大学医学院的神经生物学和眼科教授。

This podcast is separate from my teaching and research roles at Stanford.

这个播客与我在斯坦福大学的教学和研究角色是分开的。

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.

然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。

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。

Today, we're talking all about emotions.

今天，我们谈论的都是情感。

Emotions are central to our entire experience of life.

情绪是我们整个生活经历的核心。

Whether or not we're happy or sad or depressed or angry is our life experience.

无论我们是快乐、悲伤、沮丧还是愤怒，都是我们的人生经历。

And yet, I think with all the importance that we've placed on emotions, very few people actually understand how emotions arise in our brain and body.

然而，我认为尽管我们非常重视情绪，但很少有人真正理解情绪是如何在我们的大脑和身体中产生的。

I mentioned brain and body, because as you'll see today, emotions really capture the brain-body relationship.

我提到了大脑和身体，因为正如你今天所看到的，情绪确实抓住了大脑与身体的关系。

We cannot say that emotions arise just from what happens in our head.

我们不能说情绪仅仅源于我们头脑中发生的事情。

Andrew Huberman:

安德鲁·休伯曼：

It also involves events, biological events, chemical events within our body.

它还涉及我们体内的事件、生物事件、化学事件。

The other thing about emotions is that there's no real agreement as to what's a good emotion or a bad emotion.

关于情绪的另一件事是，对于什么是好的情绪或坏的情绪并没有真正的共识。

Today, we're going to talk about the biology of the chemicals and pathways that give rise to emotions.

今天，我们将讨论引起情绪的化学物质和途径的生物学。

I'm going to equip you with several, if not many, tools that will allow you to regulate and change and steer your emotions, should you want, but not using the typical advice.

如果你愿意的话，我将为你配备几个（如果不是很多的话）工具，让你能够调节、改变和引导你的情绪，但不使用典型的建议。

Everyone's probably heard of this thing, "If you're feeling depressed, just smile.

每个人可能都听说过这件事，“如果你感到沮丧，那就微笑吧。

It's impossible to be depressed while smiling." Look, if that were true, we wouldn't have any depressed people, because depressed people don't want to be depressed.

微笑时不可能感到沮丧。”听着，如果这是真的，我们就不会有抑郁症的人了，因为抑郁症的人不想抑郁。

It is not the case that simply smiling will reverse depression or sadness.

仅仅微笑并不能扭转抑郁或悲伤。

It's simply not the case that smiling can inhibit sadness.

微笑根本无法抑制悲伤。

It just doesn't work that way.

事实并非如此。

Andrew Huberman:

安德鲁·休伯曼：

However, it is the case that certain things that are happening in our body influence how our brain functions and the chemicals that are released.

然而，我们体内发生的某些事情确实会影响我们的大脑功能和释放的化学物质。

Today, we're going to talk a lot about how the brain and body interact to create these things called emotions, in the context of food and nutrition.

今天，我们将在食物和营养的背景下详细讨论大脑和身体如何相互作用来创造这些称为情绪的东西。

The reason we're doing that is not because I'm beating the drum about particular diet regimens or anything.

我们这样做的原因并不是因为我在鼓吹特定的饮食疗法或其他什么。

In fact, I'm not going to do any of that.

事实上，我不会做任何事。

What I'm going to do is I'm going to review some of the most important scientific data that point to how ingesting certain nutrients, both macronutrients like proteins, fats, and carbohydrates as well as micronutrients, can impact the chemicals in our brain that give rise to the feelings of being happy or sad or sleepy, or alert when you want to be sleepy or sleepy when you want to be alert.

我要做的是回顾一些最重要的科学数据，这些数据表明摄入某些营养素（包括蛋白质、脂肪和碳水化合物等常量营养素以及微量营养素）如何影响我们大脑中的化学物质，这些化学物质会产生快乐、悲伤或困倦的感觉，或者当你想困时警觉或当你想困时警觉的感觉。

Andrew Huberman:

安德鲁·休伯曼：

This is sure to be a broad discussion, and yet we're going to get very specific about what emotions are, how they arise in the body, tools that one can use in order to better control their emotions, tools that people can use to, believe it or not, feel happier or feel calmer.

这肯定是一个广泛的讨论，但我们将非常具体地了解情绪是什么，它们如何在体内产生，人们可以使用哪些工具来更好地控制自己的情绪，无论你相信与否，人们可以使用这些工具来感到更快乐或更平静。

That's because in the last 20 years or so, there's been an explosion of scientific studies exploring how the brain and body interact to support certain neurochemicals that give us these feelings of being alert and happy or depressed or certain that our life is going to be terrible or certain that our life is going to be great.

这是因为在过去 20 年左右的时间里，大量的科学研究探索大脑和身体如何相互作用来支持某些神经化学物质，这些化学物质给我们带来警觉、快乐或沮丧的感觉，或者确信我们的生活将会很糟糕，或者确信我们的生活将会很棒。

As mysterious as all that might sound and confusing as all that might sound, we're going to make it very clear today, and you're going to come away from this conversation with a lot of tools that you can act on immediately.

尽管这一切听起来可能很神秘、令人困惑，但我们今天将把它说得非常清楚，并且您将在结束这次对话时获得许多可以立即采取行动的工具。

Andrew Huberman:

安德鲁·休伯曼：

Those tools are grounded in scientific data.

这些工具以科学数据为基础。

We are going to provide links to several of the studies, and I'm going to mention several of those studies as we go along.

我们将提供其中几项研究的链接，我将在进行过程中提及其中几项研究。

But overall, the goal today is for you to understand how moods and emotions arise and the different pathways in your brain body that allow them to happen and how you can use those pathways to change those emotions and the tools that you can rely on in very specific ways to shift from being, say, slightly depressed to feeling happier.

但总的来说，今天的目标是让你了解心情和情绪是如何产生的，以及你的大脑中允许它们发生的不同路径，以及如何使用这些路径来改变这些情绪，以及你可以依靠的工具以非常具体的方式从轻微抑郁转变为感觉更快乐。

There actually are ways to do that.

实际上有一些方法可以做到这一点。

Or from feeling too alert and anxious to feeling calmer.

或者从感觉过于警觉和焦虑变为感觉平静。

These are tools that are distinct from the tools I've talked about in previous episodes.

这些工具与我在前几集中讨论过的工具不同。

The discussion around emotions has a long and rich history going back to Darwin, and even long before Darwin.

关于情感的讨论有着悠久而丰富的历史，可以追溯到达尔文，甚至早在达尔文之前。

This is a conversation that philosophers and scientists have been having for hundreds, if not thousands, of years.

这是哲学家和科学家们数百年甚至数千年的对话。

Andrew Huberman:

安德鲁·休伯曼：

The idea that Darwin put forth, and that was really attractive for about the last hundred years, was that emotions are universal and that some of the facial expressions around emotion are universal, and other people have capitalized on that idea.

达尔文提出的观点在过去一百年里确实很有吸引力，那就是情绪是普遍存在的，并且围绕情绪的一些面部表情也是普遍存在的，其他人已经利用了这个观点。

To some extent, it's true.

在某种程度上，这是真的。

I mean, I think that the two most robust examples of that would be when we see something or we smell something or we taste something that we like, there does tend to be a postural leaning in.

我的意思是，我认为两个最有力的例子是，当我们看到某物或闻到某物或尝到我们喜欢的东西时，确实倾向于采取姿势倾斜。

We tend to inhale air at that time.

这时我们往往会吸入空气。

We tend to bring in more of whatever chemical substance is there.

我们倾向于引入更多的化学物质。

We tend to do these "mmms" and lean in closer to things that are attractive to us.

我们倾向于做这些“嗯”并靠近那些对我们有吸引力的事物。

When we see and experience things that we don't like, sometimes it's a mild aversion.

当我们看到和经历我们不喜欢的事情时，有时这是一种轻微的厌恶。

We just lean back or look away.

我们只是向后靠或看向别处。

Other times, it's an intense aversion of disgust, and we tend to cringe our face.

其他时候，这是一种强烈的厌恶感，我们往往会皱起脸。

We tend to avoid inhaling any of the chemicals.

我们倾向于避免吸入任何化学物质。

This probably has roots in ancient biological mechanisms that are to prevent us from ingesting things that are bad for us, chemical compounds and tastes that might be poisonous.

这可能源于古老的生物机制，旨在防止我们摄入对我们有害的物质、化合物和可能有毒的味道。

Much of the foundation of any discussion about emotion has to center around this push-pull of attraction to things or aversion from things.

任何关于情感的讨论的大部分基础都必须围绕对事物的吸引力或厌恶事物的推拉。

Now, that's a very basic way of thinking about emotions.

现在，这是思考情绪的一种非常基本的方式。

But if you think about it, it works for a lot of different circumstances.

但如果你仔细想想，它适用于很多不同的情况。

In the brain, everywhere from the deep circuits of the brain to the more, what we call higher order, evolved centers of the brain, we have this push-pull thing where either...

在大脑中，从大脑的深层回路到我们所说的更高阶的、进化的大脑中心，我们都有这种推拉的东西，无论是...

In a previous episode, I talked about Go, the circuits that allow you to emphasize action.

在上一集中，我谈到了围棋，即让你强调行动的电路。

And then, No-Go circuits, the circuits in the basal ganglia that allow you to de-emphasize action and prevent action.

然后，禁止回路，即基底神经节中的回路，可以让你不再强调行动并阻止行动。

Andrew Huberman:

安德鲁·休伯曼：

We talked about how that's a push-pull.

我们讨论了这是如何推拉的。

Aversion and attraction is a push-pull too.

厌恶和吸引也是一种推拉。

Delight or happiness or excitement are attractions to certain things and ideas, songs, people, places, foods.

喜悦、幸福或兴奋是对某些事物、想法、歌曲、人、地方、食物的吸引力。

Aversion is a leaning out.

厌恶是一种向外倾斜。

It's a disgust, it's an avoidance.

这是一种厌恶，这是一种逃避。

And so, we can break down the discussion about emotions into these simpler versions of themselves.

因此，我们可以将关于情绪的讨论分解为这些更简单的版本。

But at the core of that, of attraction or aversion, is an important theme that you might realize already, but most people tend to overlook, which is that there's an action there.

但其核心，即吸引或厌恶，是一个你可能已经意识到的重要主题，但大多数人往往会忽视，那就是那里有一个行动。

You're either moving forward or you're moving away from something.

你要么前进，要么远离某些东西。

Anytime you're talking about action in the nervous system, you're talking about motor behaviors.

任何时候当你谈论神经系统的行为时，你都是在谈论运动行为。

You're talking about literally the contraction of muscles to move you toward or away from things.

你说的是字面上的肌肉收缩，使你靠近或远离事物。

Anytime you're talking about nerve to muscle and action, you're talking about the brain and the body, because the brain can't move itself.

任何时候当你谈论神经到肌肉和动作时，你都是在谈论大脑和身体，因为大脑无法自行移动。

Andrew Huberman:

安德鲁·休伯曼：

The brain has a body so that the organism can move, and the body has a brain so that the organism, you, can move toward or away from things that you deem to be good or bad for you.

大脑有一个身体，以便有机体可以移动，而身体有一个大脑，以便有机体，你，可以接近或远离你认为对你有利或不利的事物。

Now, some of these things that we're attracted to, and some of them that we avoid, are what we call innate or hardwired.

现在，我们被吸引的一些事物和我们避免的一些事物被我们称为与生俱来的或与生俱来的。

When we taste bitter compounds, I'm not saying bitter like a little bit of bitters in your drink or something like that, but really bitter compounds, we tend to avoid those because they're associated with poisons.

当我们品尝苦味化合物时，我并不是说像饮料中的一点点苦味或类似的东西那样苦，而是真正苦的化合物，我们倾向于避免它们，因为它们与毒物有关。

When we taste things that are sweet or that are savory, we tend to pursue more of those.

当我们品尝甜味或咸味的食物时，我们往往会追求更多。

We tend to lean toward those, so to speak, and we tend to not avoid them.

可以这么说，我们倾向于倾向于这些，并且我们倾向于不回避它们。

There are circuits in the brain for aversion and for attraction toward things, and the body is governing a lot of that.

大脑中有一些回路可以控制对事物的厌恶和吸引，而身体则控制着其中的大部分。

Andrew Huberman:

安德鲁·休伯曼：

And so immediately in this conversation, I want to raise an important point, which is about a nerve pathway that many, many people have heard of that gets discussed all the time and that is one of the most oversold for the wrong reasons, and undersold, unfortunately, for its real power, which is the vagus nerve.

因此，在这次谈话中，我想立即提出一个重要的观点，这是关于很多很多人都听说过的神经通路，它一直被讨论，并且由于错误的原因而被过度吹捧，不幸的是，由于其真正的力量，即迷走神经，它被低估了。

The vagus nerve is one, not the only, but one way in which our brain and body are connected and regulates our emotional states.

迷走神经是我们的大脑和身体连接并调节我们的情绪状态的一种方式，不是唯一的，而是一种方式。

Now, many of you have probably heard about polyvagal theory.

现在，你们中的许多人可能听说过多迷走神经理论。

I'm going to talk about this today.

今天我就来说说这个。

Polyvagal theory was popularized by Stephen Porges, and it's an interesting theory.

多迷走神经理论是由史蒂芬·波吉斯（Stephen Porges）推广的，这是一个有趣的理论。

Certain aspects of it, frankly, hold up to the science.

坦率地说，它的某些方面是符合科学的。

Some of it doesn't.

有些则不然。

I'm going to discuss all of that today.

今天我将讨论所有这些。

A lot of the vagus and the excitement about the vagus, V-A-G-U-S, is because it somehow got into the mind of the public that the vagus is involved in calming us down.

很多迷走神经和对迷走神经的兴奋，V-A-G-U-S，是因为它以某种方式进入了公众的脑海，认为迷走神经有助于让我们平静下来。

Andrew Huberman:

安德鲁·休伯曼：

What is the vagus nerve?

什么是迷走神经？

Okay, we're going to make this really simple.

好吧，我们会让这件事变得非常简单。

Particular for those that are just listening, you can just imagine this.

特别是对于那些只是听的人来说，你可以想象这一点。

For those who are watching, I'll point to the various areas.

对于那些正在观看的人，我将指出各个领域。

But basically, vagus is the 10th cranial nerve, which basically means that the neurons, the control center of each of those neurons in the vagus, lives just near the neck, and a branch of the vagus goes into the brain.

但基本上，迷走神经是第十对脑神经，这基本上意味着神经元（迷走神经中每个神经元的控制中心）位于颈部附近，迷走神经的一个分支进入大脑。

They send a little wire into the brain.

他们将一根小电线送入大脑。

The other branch goes into the periphery, but not just the gut.

另一个分支进入外周，但不仅仅是肠道。

It goes into the stomach, the intestines, the heart, the lungs, and the immune system.

它进入胃、肠、心脏、肺和免疫系统。

This vagus nerve is incredible because it's taking information from the body, and it has two directions.

这种迷走神经令人难以置信，因为它从身体获取信息，并且有两个方向。

The first is what we call sensory.

第一个是我们所说的感官。

It's sensing things that are happening in the gut, in the lungs, everything.

它感知肠道、肺部以及一切事物中发生的事情。

Andrew Huberman:

安德鲁·休伯曼：

For example, in the lungs, when our lungs are distended, the vagus nerve senses that and sense that information up into the brain.

例如，在肺部，当我们的肺部扩张时，迷走神经会感觉到这一点，并将该信息传递到大脑中。

It also can sense things in the gut like how distended or empty your stomach happens to be.

它还可以感知肠道内的情况，例如胃的膨胀程度或空虚程度。

It can sense heart rate.

它可以感应心率。

It can sense your immune system, whether or not you have bacteria or things invading you in your body.

它可以感知您的免疫系统，无论您体内是否有细菌或物体入侵您。

It sends that information up to the brain.

它将这些信息发送到大脑。

It's a two-way street.

这是一条双向街道。

Sensory information is going up to the brain.

感官信息正在进入大脑。

That's all vagus.

这都是迷走的。

It's like a super highway.

这就像一条超级高速公路。

Sensory information going one way, and in the other direction is motor control.

感官信息向一个方向传递，而另一个方向则是运动控制。

The vagus is not just for sensing things, it's actually for controlling things.

迷走神经不仅仅用于感知事物，它实际上还用于控制事物。

It's got a sensory pathway and a motor pathway.

它有一条感觉通路和一条运动通路。

That's the first thing I think everyone should know about the vagus.

这是我认为每个人都应该了解迷走神经的第一件事。

In fact, it's so important that I feel like this is as important as people knowing that walking involves flexors and extensors.

事实上，它是如此重要，以至于我觉得这与人们知道行走涉及屈肌和伸肌一样重要。

Andrew Huberman:

安德鲁·休伯曼：

If you don't think that's important; it's as important as walking, frankly, because the vagus is the way in which you can govern the brain-body connection and in which you can steer various aspects of your mood and wellbeing, but most people just don't understand how to use it.

如果你认为这不重要；坦率地说，它和走路一样重要，因为迷走神经是控制大脑与身体连接的方式，可以控制情绪和健康的各个方面，但大多数人只是不明白如何使用它。

First, you got to understand what it is.

首先，你必须了解它是什么。

You've got sensory information coming from all these different organs of the body up to the brain.

您获得了来自身体所有不同器官直到大脑的感觉信息。

You've got motor information going from the brain back to the body.

您已获得从大脑传回身体的运动信息。

And so, you've got this superhighway within you.

所以，你体内就有了这条高速公路。

Now, what actually regulates the vagus?

那么，究竟是什么调节迷走神经呢？

Oftentimes, you'll hear things like, "This particular behavior, rubbing your face at a particular location or breathing in a particular way, or a warm bath or something, stimulates the vagus." Right now, I want everyone to know that stimulating the vagus, broadly speaking, is a terrible way to think about the vagus, because did you know what?

通常，您会听到这样的话：“这种特殊的行为，在特定位置摩擦脸部或以特定方式呼吸，或者洗个热水澡或其他什么，都会刺激迷走神经。”现在，我想让每个人都知道，从广义上讲，刺激迷走神经是思考迷走神经的一种糟糕方式，因为你知道吗？

Andrew Huberman:

安德鲁·休伯曼：

If you have a contaminant inside your body, the vagus senses that and projects that information to your brain, and you start to generate a fever.

如果你体内有污染物，迷走神经会感觉到并将该信息投射到你的大脑，你就会开始发烧。

You start to try and kill that contaminant in your body.

你开始尝试杀死体内的污染物。

I don't know that you want to stimulate the vagus, just as a general theme.

我不知道你想刺激迷走神经，只是作为一个普遍的主题。

Today, we're going to get specific about how you can activate particular circuits, certain pathways from certain organs to the brain, in order to feel better or relieve certain conditions.

今天，我们将具体介绍如何激活特定的回路，即从某些器官到大脑的某些路径，以便感觉更好或缓解某些病症。

But you certainly don't want to just stimulate the vagus.

但你肯定不想仅仅刺激迷走神经。

Now, excitement about the vagus, in part, is because of what, quite honestly, was a fairly pioneering theory about the vagus, which is this polyvagal theory.

现在，人们对迷走神经的兴奋部分是因为，老实说，这是一个关于迷走神经的相当开创性的理论，这就是多迷走神经理论。

Polyvagal, the word poly means many, is cool because it acknowledges that the vagus has a lot of different branches.

Polyvagal，这个词“poly”的意思是“很多”，很酷，因为它承认迷走神经有很多不同的分支。

It's not just one thing.

这不仅仅是一件事。

And so, I really like that.

所以，我真的很喜欢这样。

I like the naming, polyvagal.

我喜欢这个名字，多迷走神经。

Andrew Huberman:

安德鲁·休伯曼：

The idea that Porges put forward was that there's a dorsal vagus, which runs the back of the spinal cord, which is involved in alertness and activation and fight-or-flight-type stuff, and that there's a ventral pathway, and that it's involved in more empathic behaviors.

波吉斯提出的想法是，有一条背侧迷走神经，它运行在脊髓后部，参与警觉性、激活和战斗或逃跑类型的东西，还有一条腹侧通路，它参与更多的共情行为。

That is not quite in agreement with the modern anatomy, but he was doing the best with what he had at the time, so okay.

这与现代解剖学不太相符，但他已经用当时的能力做到了最好，所以好吧。

The problem I have with the polyvagal theory is the way that it's discussed.

我对多迷走神经理论的问题在于它的讨论方式。

People will often say if your dorsal vagus is too active, then you tend to be someone who's a little too keyed up, and people who are in a state of freeze or flaccid and just not really active and they're just lethargic, then that pathway is hypoactive.

人们经常会说，如果你的背侧迷走神经太活跃，那么你往往是一个有点过于紧张的人，而那些处于僵硬或松弛状态的人，不是真正活跃，他们只是昏昏欲睡，那么这条通路就是不活跃的。

It should be more active.

它应该更加活跃。

Andrew Huberman:

安德鲁·休伯曼：

There are a lot of theories about how psychology maps onto the vagus, that as far as I know, don't map to any real physiology.

有很多关于心理学如何映射到迷走神经的理论，据我所知，这些理论并不映射到任何真正的生理学。

Now, the other problem with the way that the polyvagal theory is discussed, probably not by the real experts, but by a lot of people, is that people start to diagnose different psychological and physical manifestations through the vagus.

现在，讨论多迷走神经理论的另一个问题可能不是由真正的专家而是由很多人讨论，那就是人们开始通过迷走神经来诊断不同的心理和身体表现。

They would say things like, "This person is hyperflexible at the joints.

他们会这样说：“这个人的关节非常灵活。

Therefore, their dorsal vagus isn't active enough," or something like that.

因此，它们的背侧迷走神经不够活跃，”或者类似的东西。

It's gone way outside the lane lines.

它已经远远超出了车道线。

Today, we're going to clean up a lot of that.

今天，我们将清理其中的大部分内容。

Let's make it really simple about how the vagus actually works, at least as we understand it today, in 2021.

让我们简单地了解一下迷走神经的实际工作原理，至少是我们今天（2021 年）所理解的。

First of all, as I mentioned, you have sensory information.

首先，正如我提到的，你有感官信息。

The same way that you detect light with your eyes or you hear sounds with your ears, you have sensors in your gut that sense how full or empty your gut is.

就像你用眼睛感知光或用耳朵听到声音一样，你的肠道内也有传感器，可以感知肠道的饱或空程度。

Andrew Huberman:

安德鲁·休伯曼：

It can also sense how acidic your gut is.

它还可以感知您肠道的酸性程度。

It can sense various things within your gut.

它可以感知你肠道内的各种事物。

Your heart is doing the same.

你的心也在做同样的事情。

It's informing the brain how fast your heart is beating, how full your lungs are is being communicated, and then the status of your immune system.

它会通知大脑您的心脏跳动的速度、您的肺部的通讯情况以及您的免疫系统的状态。

The way to think about the vagus is the same way I would think about the eyes.

思考迷走神经的方式与我思考眼睛的方式相同。

The eyes are looking at colors, they're looking at motion, they're looking how bright it is, and each one of those things, those features, is telling the brain something different so the brain can decide when to be awake or asleep, whether or not it's looking at somebody attractive or unattractive.

眼睛看着颜色，看着运动，看着它的亮度，每一个事物，那些特征，都在告诉大脑一些不同的东西，这样大脑就可以决定何时醒来或睡觉，无论它看到的人是否有吸引力或没有吸引力。

The vagus nerve is also analyzing many features within the body and informing the brain of how to feel about that and what to do.

迷走神经还分析体内的许多特征，并告知大脑如何感觉以及做什么。

Andrew Huberman:

安德鲁·休伯曼：

A really good example, that I think is an exciting one, is as it relates to sugar.

一个非常好的例子，我认为这是一个令人兴奋的例子，它与糖有关。

We all know that sweet things generally taste good.

我们都知道，甜的东西一般味道都很好。

I'm not particularly a fan of very sweet things.

我不是特别喜欢非常甜的东西。

I'd much rather have cheese or pizza or hamburger or steak.

我更愿意吃奶酪、披萨、汉堡包或牛排。

I like savory fatty foods, but I do like sweet foods.

我喜欢咸味的高脂肪食物，但我也喜欢甜食。

Most people find sweet foods to be attractive.

大多数人认为甜食很有吸引力。

They want them.

他们想要它们。

They might or they might not be able to regulate their behavior around them, but they want them.

他们可能无法控制自己在周围的行为，但他们想要这样。

What's really interesting is that for hundreds of years, people have thought that is because of the way that sweet foods taste.

真正有趣的是，数百年来，人们一直认为这是因为甜食的味道。

Andrew Huberman:

安德鲁·休伯曼：

That makes sense, right?

这有道理，对吧？

You eat something, it tastes sweet, you want more of it.

你吃东西，尝起来很甜，你想要更多。

It turns out that it's much more interesting than that.

事实证明，事情比这有趣得多。

When you eat something sweet, within your stomach, you have cells, neurons, that sense the presence of sugary foods independent of their taste, and signal to the brain so those sensors, those neurons, send information up the vagus to your brain, goes through a series of stations, and then you release dopamine, this molecule that makes you want more of whatever it is that you just ingested.

当你吃甜食时，在你的胃里，你的细胞、神经元会感觉到含糖食物的存在，而与它们的味道无关，并向大脑发出信号，这样这些传感器、神经元就会将信息通过迷走神经发送到你的大脑，经过一系列的站点，然后你释放多巴胺，这种分子会让你想要更多你刚刚摄入的东西。

Andrew Huberman:

安德鲁·休伯曼：

In fact, this pathway is so powerful that they've done experiments where they completely numb all the taste and feeling in somebody's mouth.

事实上，这条途径是如此强大，以至于他们已经做了实验，完全麻木了某人嘴里的所有味道和感觉。

They're blindfolded, so they don't know what they're eating, and they're eating a food that's either sugary or not sugary.

他们被蒙住眼睛，所以他们不知道自己在吃什么，而且他们吃的食物要么含糖，要么不含糖。

What they find is that even though people can't taste the sugary food, they crave more of the food that contains sugar because of the sensors in the gut that sense sugar.

他们发现，即使人们无法品尝含糖食物，他们也会渴望更多含糖食物，因为肠道中的传感器能​​够感知糖分。

To put this differently, you actually have sensors within your body that make you crave sugar independent of the sweet taste of those things.

换句话说，你体内实际上有传感器，让你对糖的渴望与这些东西的甜味无关。

Now, that's incredible.

现在，这太不可思议了。

What it does, and what it tells us, is that we have circuits in our body that are driving us towards certain behaviors and making us feel good even though we can't perceive them.

它的作用以及它告诉我们的是，我们体内有一些回路正在驱使我们采取某些行为，并使我们感觉良好，即使我们无法察觉它们。

Andrew Huberman:

安德鲁·休伯曼：

Now, for those of you that are really interested in gut intuition and gut feelings, this is a gut feeling, except this is a chemical gut feeling.

现在，对于那些真正对直觉和直觉感兴趣的人来说，这是一种直觉，只不过这是一种化学直觉。

This is a particular set of neurons detecting that something in your body has a particular feature, in this case the presence of sugars, and sending information to the brain to essentially control your behavior.

这是一组特殊的神经元，用于检测您体内的某些物质是否具有特定功能（在本例中为糖的存在），并向大脑发送信息以从根本上控制您的行为。

I find this remarkable, because what it means is that what we call attractive isn't always coming from our thoughts about that, or our feelings or even our perception.

我觉得这很了不起，因为这意味着我们所谓的吸引力并不总是来自我们的想法、感受甚至感知。

We are drawn to particular foods and we're drawn to, perhaps, also to particular people, places, and other things because of information that's coming from our body.

由于来自我们身体的信息，我们会被特定的食物所吸引，也许我们也会被特定的人、地方和其他事物所吸引。

We're going to talk about what one can do with this information.

我们将讨论如何利用这一信息。

I know many people are thoughtful or concerned about sugars these days, thinking we all ingest too much sugar, that sugar is snuck into all the things we eat.

我知道现在很多人都在思考或担心糖的问题，认为我们都摄入了太多的糖，我们吃的所有东西中都含有糖。

Andrew Huberman:

安德鲁·休伯曼：

Indeed, that's true.

确实，确实如此。

I mean, this should completely reframe the way that we think about the so-called hidden sugars in foods.

我的意思是，这应该完全重新构建我们对食物中所谓的隐藏糖的看法。

What this means is that even if a food is very savory, like a piece of pizza or a piece of bread, or even a salad dressing, if there's sugar snuck into that and you can't taste it, you will still crave more of that thing without knowing that you crave it, because it has sugar.

这意味着，即使一种食物非常美味，比如一块披萨或一块面包，甚至是沙拉酱，如果里面混有糖，而你尝不出它的味道，你仍然会渴望更多的东西，而不知道自己渴望它，因为它含有糖。

In other words, you might find yourself wanting certain foods and not knowing why you want those foods.

换句话说，您可能会发现自己想要某些食物，但不知道为什么想要这些食物。

I find this to be a fascinating aspect of our biology.

我发现这是我们生物学中一个令人着迷的方面。

Yes, it relates to mood and emotion, and we'll talk about how that is in a moment.

是的，它与心情和情感有关，我们稍后会讨论它是如何发生的。

Let's just back up a bit and ask the question, why do we eat certain things and why do certain foods make us feel good and other foods actually make us feel anxious?

让我们退一步问一个问题，为什么我们要吃某些东西，为什么某些食物让我们感觉良好，而其他食物实际上让我们感到焦虑？

Andrew Huberman:

安德鲁·休伯曼：

I think some people may be familiar with this, other people might not, but most people don't realize that as you approach eating, there's an anxiety associated with that.

我认为有些人可能熟悉这一点，其他人可能不熟悉，但大多数人没有意识到，当你接近进食时，会产生与之相关的焦虑。

It's an alertness.

这是一种警觉。

Remember in the previous discussions, or even if you don't and you haven't seen those, all of your moods and feelings of wellbeing are anchored on this continuum of alertness versus calmness.

请记住，在之前的讨论中，或者即使您没有或没有看到这些内容，您所有的情绪和幸福感都取决于这种警觉与平静的连续性。

We hear so often about "rest and digest." You know that after we eat, we feel really nice and full, hopefully comfortably full and not too full, and we're relaxing and we feel satiated.

我们经常听到“休息和消化”。你知道，吃完饭后，我们感觉非常好和饱，希望是舒适的饱而不是太饱，我们很放松并且感到满足。

It's associated with serotonin, this molecule of satiation.

它与血清素（一种饱腹感分子）有关。

That's all true.

这都是真的。

But what most people don't know is that there's an area of the hypothalamus deep in the brain, in the middle deep portion of the brain, called the lateral hypothalamus.

但大多数人不知道的是，下丘脑在大脑深处有一个区域，位于大脑的中深部分，称为外侧下丘脑。

The lateral hypothalamus is really interesting because it controls feeding, but it inhibits feeding it.

下丘脑外侧确实很有趣，因为它控制进食，但又抑制进食。

Andrew Huberman:

安德鲁·休伯曼：

It stops us from feeding.

它阻止我们进食。

There's another area in the brain, if you want names, I'll give them to you, if you don't want names, just ignore them, delete them from your memory and awareness, called the locus coeruleus.

大脑里还有另一个区域，如果你想要名字，我会给你，如果你不想要名字，就忽略它们，把它们从你的记忆和意识中删除，叫做蓝斑。

Now, the locus coeruleus sits back further in the brain stem and it releases norepinephrine, which is essentially adrenaline.

现在，蓝斑位于脑干更靠后的位置，它会释放去甲肾上腺素，本质上是肾上腺素。

It makes us feel alert.

它让我们感到警觉。

Now, locus coeruleus has a lot of different functions in the brain.

现在，蓝斑在大脑中具有许多不同的功能。

But when we are going to eat — let's say we walk into a restaurant, we sit down or we're preparing a meal — locus coeruleus is known to release noradrenaline in the brain.

但是当我们要吃饭时——假设我们走进一家餐馆，坐下来或者准备一顿饭——众所周知，蓝斑会在大脑中释放去甲肾上腺素。

It's creating a kind of alertness.

它正在创造一种警觉性。

This has ancient utility, but it's creating this alertness.

这具有古老的效用，但它正在创造这种警觉性。

For many people, they experience that as they approach food as stress, as anxiety.

对于许多人来说，当他们接触食物时，他们会感到压力和焦虑。

But what's interesting is that as we approach food, locus coeruleus is releasing all these molecules that make us feel more anxious and alert.

但有趣的是，当我们接近食物时，蓝斑会释放所有这些让我们感到更加焦虑和警觉的分子。

Andrew Huberman:

安德鲁·休伯曼：

Sometimes it's felt as excitement, and that has probably to do with how we feel about food generally.

有时它会让人感到兴奋，这可能与我们对食物的总体感受有关。

Are we happy with our relationship to food?

我们对与食物的关系满意吗？

Are we trying to restrict our relationship to food?

我们是否试图限制我们与食物的关系？

Are people coming over for dinner?

人们过来吃饭吗？

All that will play in, of course, but there's a certain stress and anxiety on approach to food.

当然，所有这些都会起作用，但是在对待食物方面存在一定的压力和焦虑。

As we approach food and we feel that anxiety, locus coeruleus activates the lateral hypothalamus in a way that inhibits feeding that makes us not want to eat.

当我们接近食物并感到焦虑时，蓝斑会激活外侧下丘脑，抑制进食，使我们不想吃东西。

A lot of people who have pre-meal anxiety or anxiety around food, and they can't seem to just calm down and have a good meal to access that later rest and digest, a lot of that is because of this heightened stress upon approach to food.

很多人有饭前焦虑或对食物的焦虑，他们似乎无法平静下来并吃一顿好饭来获得稍后的休息和消化，这在很大程度上是因为对食物的压力增加。

A lot of the tools that are out there, both for eating disorders and for just the general public who isn't suffering from eating disorders, things like mindfulness around meals, they always tell you should never eat when stressed.

市面上有很多工具，无论是针对饮食失调还是针对没有患有饮食失调的普通大众，比如在吃饭时保持正念，他们总是告诉你永远不要在有压力的时候吃东西。

Andrew Huberman:

安德鲁·休伯曼：

I'm sorry, but my life is not organized in a way that I can't do...

抱歉，我的生活没有以我无法做到的方式组织...

I would never eat, because I eat when I'm awake, and I don't know if I'm stressed, but I don't think I am.

我永远不会吃东西，因为我醒着的时候就吃东西，我不知道我是否有压力，但我不认为我有压力。

But I tend to run around a lot during the day.

但我白天经常跑来跑去。

I don't generally take time to do two or three deep breaths before I eat.

我通常不会在吃饭前花时间做两到三次深呼吸。

I generally will just eat.

我一般只会吃。

That can be healthy or unhealthy depending on the quality of your digestion, and I think using digestion as a guide is good.

这可能是健康的，也可能是不健康的，具体取决于你的消化质量，我认为以消化作为指导是很好的。

But a lot of people aren't aware that this interaction between locus coeruleus and lateral hypothalamus is a basic mechanism where we are supposed to get a little bit alert and anxious around mealtime.

但很多人并不知道蓝斑和外侧下丘脑之间的这种相互作用是一种基本机制，我们应该在进餐时保持一点警觉和焦虑。

And then as we eat, the mechanisms for calming and satiation are supposed to kick in.

然后当我们吃东西时，平静和饱腹感的机制就会启动。

Those mechanisms involve, as I mentioned earlier, two things.

正如我之前提到的，这些机制涉及两件事。

Andrew Huberman:

安德鲁·休伯曼：

One is how things taste.

一是事物的味道。

Digestion starts in the mouth, of course.

当然，消化是从口腔开始的。

We taste our food.

我们品尝我们的食物。

Everyone tells us we should chew our food more.

每个人都告诉我们应该多咀嚼食物。

Yes, that can improve digestion.

是的，这可以改善消化。

We're not supposed to drink too many fluids as we eat.

我们吃饭时不应该喝太多液体。

That's true too, but a lot of how we feel while we eat and after we eat is because of this vagus sensing of what's in our gut.

这也是事实，但我们吃饭时和饭后的很多感觉都是因为我们对肠道里的东西的迷走感觉。

It's sending information all the time.

它一直在发送信息。

Is there sugar?

有糖吗？

Are there fats?

有脂肪吗？

Are there contaminants?

有污染物吗？

There are a lot of information, these so-called parallel pathways, that are going up into our brain, that regulate whether or not we want to eat more of something or not.

有很多信息，这些所谓的平行通路，正在进入我们的大脑，调节我们是否想吃更多的东西。

There are accelerators, things that make us want to eat more, like sugar and fats, because those are nutrient dense and they help generally, at least in the short term, support the survival of animals, but also amino acids.

有促进剂，让我们想吃更多的东西，比如糖和脂肪，因为它们营养丰富，通常至少在短期内有助于支持动物的生存，还有氨基酸。

Andrew Huberman:

安德鲁·休伯曼：

This is very important.

这非常重要。

There are a lot of data, but much of what comes from the data on what people eat and how much they eat, is from a subconscious detection of how many amino acids and what the array, meaning the constellation of amino acids, is in a given food.

有很多数据，但大部分来自人们吃什么和吃多少的数据，是来自潜意识检测给定食物中含有多少氨基酸以及氨基酸序列。

It's fair to say that sum total of these studies point in a direction where people will basically eat, not until their stomach is full, but until the brain perceives that they have adequate intake of amino acids.

公平地说，这些研究的总和表明人们基本上会吃东西，不是直到他们的胃填饱，而是直到大脑认为他们摄入了足够的氨基酸。

Now, this is a conversation that comes up in the context of the meat-only, the keto, the zone diet, the Mediterranean diet, the vegan diet.

现在，这是在纯肉、酮、区域饮食、地中海饮食、纯素食饮食的背景下进行的对话。

I'm largely going to ignore the strict camps today.

今天我基本上会忽略严格的营地。

I will talk a little bit about it, because I think each one of them actually taps into something important about this brain-body relationship that the other ones don't.

我会稍微讨论一下这个问题，因为我认为他们每个人实际上都利用了其他人没有的关于大脑与身体关系的重要东西。

Andrew Huberman:

安德鲁·休伯曼：

But I don't want to get into a discussion about the ethics of different foods, of animal-based or non-animal based, because that's not the topic today.

但我不想讨论不同食品、动物性食品或非动物性食品的伦理问题，因为这不是今天的主题。

It's really about nutrient sensing and amino acid sensing.

这实际上是关于营养传感和氨基酸传感。

We generally will eat until our gut tells our brain that we have adequate amounts of these amino acids.

我们通常会吃东西，直到我们的肠道告诉我们的大脑我们有足够量的这些氨基酸。

Amino acids, of course, are important because they are the building blocks of, sure, muscle and the other things in our body that need repair.

当然，氨基酸很重要，因为它们是肌肉和我们体内其他需要修复的物质的组成部分。

But what most people don't realize is that amino acids are what the neurochemicals in the brain are made from.

但大多数人没有意识到，大脑中的神经化学物质是由氨基酸制成的。

Now, this is vitally important.

现在，这一点至关重要。

Okay, so we've heard dopamine is a molecule that makes you feel good.

好的，我们听说多巴胺是一种让你感觉良好的分子。

Actually, dopamine is a molecule that makes you feel good.

事实上，多巴胺是一种让你感觉良好的分子。

It's released within the brain, and it does feel very good when you have dopamine release.

它在大脑内释放，当你释放多巴胺时，确实感觉非常好。

Dopamine release is caused by surprise, excitement, events that you're looking forward to and that turn out well.

多巴胺的释放是由惊喜、兴奋、你期待的并且结果良好的事件引起的。

It is inhibited by events you're looking forward to that don't work out.

它会被你期待但没有成功的事件所抑制。

When someone says they're going to call and that you were really, really excited to talk to, and then they don't.

当有人说他们要打电话给你并且你真的非常非常高兴能与你交谈时，但他们却没有打电话。

Or you thought a movie was going to be really great and it's not.

或者你认为一部电影会非常棒，但事实并非如此。

Or you expect a meal to be really delicious and it's kind of, eh.

或者你期望一顿饭真的很美味，但确实是这样，呃。

And we actually, there's a name for that.

事实上，我们有一个名字。

It's called reward prediction error.

这称为奖励预测错误。

You can actually use this in the context of meals and plans in a way that's very useful with yourself and people you know.

实际上，您可以在膳食和计划中使用它，这对您自己和您认识的人非常有用。

Andrew Huberman:

安德鲁·休伯曼：

Essentially, if you expect something to be really terrific, it really does place a higher expectation at the chemical level.

从本质上讲，如果你期望某样东西真的很棒，那么它确实会对化学水平抱有更高的期望。

So if you don't get as much dopamine as you're expecting from something, so you hear about a really great restaurant, or a place that has a really...

因此，如果您没有从某件事中获得足够多的多巴胺，那么您就会听说一家非常出色的餐厅，或者一个拥有真正......

In my case, I wouldn't call it an addiction, I would call it more of an affliction for croissants.

就我而言，我不会称其为上瘾，我更愿意称其为对牛角面包的折磨。

The best vegetable, of course, is the croissant.

最好的蔬菜当然是牛角面包。

And I get really excited about the fact that someone will tell me, "Oh, there's this place and they have incredible croissants.

我真的很兴奋，因为有人会告诉我，“哦，有这个地方，他们有令人难以置信的羊角面包。

You got to go there." So I get really excited and I'll go.

你必须去那里。”所以我真的很兴奋，我要去。

And just them telling me that it's going to be really terrific raises an expectation, a dopamine expectation.

只要他们告诉我这会非常棒，我就会产生一种期望，一种多巴胺的期望。

And unless those croissants are amazing, chances are I'm going to experience them as less good, less satisfying.

除非这些羊角面包很棒，否则我很可能会觉得它们不太好，不太令人满意。

I will truly release less dopamine than I would had they just said, "Oh yeah, I think that there are croissants down the street," or if I just tried one at random.

我真的会释放比他们刚才说的更少的多巴胺，“哦，是的，我认为街上有羊角面包”，或者如果我只是随机尝试一个。

And that's because of this reward prediction error.

那是因为奖励预测错误。

Your expectation of something releases dopamine, and the actual event releases dopamine.

你对某事的期望会释放多巴胺，而实际事件会释放多巴胺。

And if the event-related dopamine does not exceed the expectation, or at least match it, there's a much higher tendency that you won't pursue that thing again.

如果与事件相关的多巴胺没有超出预期，或者至少符合预期，那么你就更有可能不再追求那件事。

Andrew Huberman:

安德鲁·休伯曼：

So dopamine is really powerful, and it's not just the molecule of reward, it is the molecule of desire.

所以多巴胺真的很强大，它不仅仅是奖励分子，它还是欲望分子。

It's the molecule of wanting, not just the molecule of having.

它是想要的分子，而不仅仅是拥有的分子。

And a book, since people often ask for book recommendations — I don't know the author personally, but I love the book.

还有一本书，因为人们经常要求书籍推荐——我个人不认识作者，但我喜欢这本书。

It's called "The Molecule of More." It's a terrific book.

它被称为“更多的分子”。这是一本很棒的书。

I wish I had written it, frankly.

坦率地说，我希望我已经写了它。

But if you want to learn more about dopamine, reward prediction error, and how dopamine regulates various aspects of your emotional and motivational life, it's a terrific read.

但如果你想更多地了解多巴胺、奖励预测错误，以及多巴胺如何调节你的情感和动机生活的各个方面，这是一本很棒的书。

Andrew Huberman:

安德鲁·休伯曼：

Dopamine is what's going to lead us to want to eat more of something or to not want more of something, because dopamine really is about craving.

多巴胺会导致我们想要吃更多的东西或不想吃更多的东西，因为多巴胺确实与渴望有关。

It's about motivation, and it's about desire.

这与动机有关，也与欲望有关。

And as I mentioned, these amino acid sensors in our gut are detecting how many amino acids, but they're also detecting which amino acids.

正如我所提到的，我们肠道中的这些氨基酸传感器不仅可以检测氨基酸的数量，还可以检测哪些氨基酸。

And there's a particular amino acid called L-tyrosine, which comes from food.

有一种特殊的氨基酸，称为 L-酪氨酸，来自食物。

You can look up online which foods contain L-tyrosine.

你可以上网查一下哪些食物含有L-酪氨酸。

It is in meats, it is in nuts.

它存在于肉类中，也存在于坚果中。

It is also in some plant-based foods.

它也存在于一些植物性食品中。

L-tyrosine is the precursor to a couple other molecules like L-DOPA, et cetera, that make dopamine.

L-酪氨酸是左旋多巴等其他一些分子的前体，这些分子可以产生多巴胺。

And so there's a misconception out there that most of the serotonin is in our gut and most of the dopamine is in our gut, and therefore, our mood is in our gut.

因此，存在一种误解，认为大部分血清素都在我们的肠道中，大部分多巴胺都在我们的肠道中，因此，我们的情绪就在我们的肠道中。

That's not quite the way it works, okay?

这不完全是它的工作方式，好吗？

We'll talk about serotonin in a moment, but dopamine is synthesized from the amino acids that you eat.

我们稍后会讨论血清素，但多巴胺是由您吃的氨基酸合成的。

Andrew Huberman:

安德鲁·休伯曼：

However, the dopamine neurons that give rise to these feelings of good, or wanting more, or desire and motivation, those reside in the brain.

然而，产生这些美好感觉、想要更多、欲望和动机的多巴胺神经元存在于大脑中。

So we don't want to get too confused.

所以我们不想太混乱。

We want to respect and honor the power of the gut and this vagal pathway, but it's really neurons within your brain that drive the pursuit and decision-making.

我们希望尊重和尊重肠道和迷走神经通路的力量，但真正驱动追求和决策的是大脑中的神经元。

Andrew Huberman:

安德鲁·休伯曼：

So what does this mean?

那么这意味着什么呢？

Well, some people make too little dopamine.

嗯，有些人产生的多巴胺太少。

Some people make so little dopamine that they need prescription dopamine.

有些人产生的多巴胺很少，因此需要处方多巴胺。

They need L-DOPA.

他们需要左旋多巴。

People with Parkinson's take L-DOPA and other compounds to increase dopamine because Parkinson's is associated with deficits in movement.

帕金森氏症患者服用左旋多巴和其他化合物来增加多巴胺，因为帕金森氏症与运动缺陷有关。

It starts as a tremor.

一开始是颤抖。

Actually starts as some other things that are interesting, we'll talk about in a moment, but Parkinson's is a depression.

实际上，首先是一些其他有趣的事情，我们稍后会讨论，但帕金森氏症是一种抑郁症。

It's a blunting of motivation, and mood, and affect, and it's a tremor.

这是动力、情绪和情感的减弱，也是一种颤抖。

And then eventually, in severe conditions, it's challenges in speaking and walking.

最终，在恶劣的条件下，说话和行走都会受到挑战。

So some famous examples would be Muhammad Ali, Michael J.

穆罕默德·阿里 (Muhammad Ali)、迈克尔·J·阿里 (Michael J.

Fox, the great boxing trainer, Freddie Roach — these people have Parkinson's, and they, at least later in their life, had challenges speaking.

福克斯、伟大的拳击教练、弗雷迪·罗奇——这些人都患有帕金森氏症，他们至少在晚年的生活中，在说话方面遇到了困难。

Andrew Huberman:

安德鲁·休伯曼：

Now it's not just fighters that develop Parkinson's.

现在，患帕金森病的不仅仅是拳击手。

As far as I know, Michael J.

据我所知，迈克尔·J.

Fox wasn't a fighter.

福克斯不是战士。

People can develop Parkinson's, and Parkinson's is a depletion of dopamine neurons in the brain.

人们可能会患上帕金森氏症，而帕金森氏症是大脑中多巴胺神经元的耗竭。

And it's not just movement challenges, it's challenges with mood.

这不仅仅是动作上的挑战，也是情绪上的挑战。

Now, hopefully most of you, all of you, don't have Parkinson's, but it's clear that dietary L-tyrosine supports the healthy production of things like dopamine, as well as other factors within the brain.

现在，希望你们大多数人、所有人都没有帕金森病，但很明显，饮食中的 L-酪氨酸支持多巴胺等物质以及大脑内其他因子的健康产生。

Andrew Huberman:

安德鲁·休伯曼：

Now, some people immediately ask, "Well, should I supplement L-tyrosine?" So let's just talk about that because that's going to come up.

现在，有人马上问：“那我该补充L-酪氨酸吗？”所以我们就谈谈这个吧，因为这个问题将会出现。

Full disclosure, I sometimes take L-tyrosine.

坦白说，我有时会服用 L-酪氨酸。

I'm not taking it right now, but I take it only occasionally.

我现在不服用它，但我只是偶尔服用。

You can buy this in capsule form.

您可以购买胶囊形式的产品。

It does increase mood and elevation and alertness.

它确实可以增加情绪、提升和警觉性。

It is over the counter.

这是在柜台上购买的。

You have to check with your doctor.

您必须咨询您的医生。

I'm not responsible for your healthcare and I'm not a doctor.

我不对您的医疗保健负责，我也不是医生。

Whether or not it's safe for you.

不管它对你来说是否安全。

People with preexisting hyperdopaminergic conditions like mania should probably not take L-tyrosine.

患有躁狂症等多巴胺能亢进病症的人可能不应该服用 L-酪氨酸。

Andrew Huberman:

安德鲁·休伯曼：

The other thing about taking L-tyrosine is there is a crash, okay?

服用 L-酪氨酸的另一件事是会发生崩溃，好吗？

It's not a massive crash if you take appropriate doses and it's right for you, but it can produce a crash, and a lethargy, and a kind of brain fog after the next day or so.

如果您服用适当的剂量并且适合您，这不会造成严重的崩溃，但它可能会在第二天左右产生崩溃、嗜睡和一种脑雾。

And so L-tyrosine, however, can be ingested through foods or through supplementation to increase dopamine levels.

然而，L-酪氨酸可以通过食物或补充剂摄入，以增加多巴胺水平。

That's well known.

这是众所周知的。

Taken chronically, however, it can disrupt those dopamine pathways.

然而，长期服用，它会破坏这些多巴胺通路。

Andrew Huberman:

安德鲁·休伯曼：

Now, there are other drugs that will increase L-tyrosine and dopamine as well, but those are severe enough that they generally tend to have addictive properties.

现在，还有其他药物也会增加 L-酪氨酸和多巴胺，但这些药物的严重程度足以导致它们通常具有成瘾性。

So things like methamphetamine and things like cocaine are terrible because they really ramp up the dopamine system so much that people really can't achieve dopamine release through any other mechanisms.

因此，像甲基苯丙胺和可卡因这样的东西是可怕的，因为它们确实会极大地增强多巴胺系统，以至于人们实际上无法通过任何其他机制来释放多巴胺。

But food and the ingestion of L-tyrosine has a profound effect on our levels of dopamine.

但食物和 L-酪氨酸的摄入会对我们的多巴胺水平产生深远的影响。

It takes a little while, but that really will impact level of mood.

这需要一点时间，但这确实会影响情绪水平。

Andrew Huberman:

安德鲁·休伯曼：

Certain antidepressants fall into the category of dopaminergic antidepressants.

某些抗抑郁药属于多巴胺能抗抑郁药的范畴。

One of the most famous ones, of course, is Wellbutrin.

当然，最著名的药物之一是维布特林。

Wellbutrin was developed because a lot of the other antidepressants tend to make people feel lethargic or they had side effect profiles that people didn't like.

开发维布特林是因为许多其他抗抑郁药往往会让人们感到昏昏欲睡，或者它们有人们不喜欢的副作用。

So they developed this thing that, the generic name is different, but it's generally called Wellbutrin.

所以他们开发了这个东西，通用名称不同，但通常称为 Wellbutrin。

Wellbutrin activates dopamine and epinephrine, which is a substrate of dopamine.

维布特林激活多巴胺和肾上腺素，肾上腺素是多巴胺的底物。

And both of those are involved in motivation and alertness, and effort.

这两者都与动机、警觉性和努力有关。

Andrew Huberman:

安德鲁·休伯曼：

So you might say, "Wow, this sounds like a great drug." However, this drug, the side effect profile tends to be the things that are associated with elevated mood and alertness.

所以你可能会说，“哇，这听起来是一种很棒的药物。”然而，这种药物的副作用往往与情绪升高和警觉性有关。

So this isn't like taking some L-tyrosine, this isn't like eating some tyrosine-rich foods.

所以这不像服用一些 L-酪氨酸，这不像吃一些富含酪氨酸的食物。

This is really a much greater release of dopamine and epinephrine, and it increases things like anxiety, sweating, the pupils dilate.

这实际上会释放更多的多巴胺和肾上腺素，并会增加焦虑、出汗、瞳孔放大等症状。

It has certain effects, in particular, people with epilepsy.

它有一定的作用，特别是对癫痫患者。

It's been used somewhat successfully for smoking cessation.

它在戒烟方面已取得一定成功。

But again, it's not for everybody.

但同样，它并不适合所有人。

And I'm not here to encourage the use of these things.

我来这里并不是为了鼓励使用这些东西。

I'm just describing the biology and the rationale for why these drugs were developed.

我只是描述生物学和开发这些药物的基本原理。

Andrew Huberman:

安德鲁·休伯曼：

So let's back up a second.

让我们先回顾一下。

Let's just kind of take stock of where we're at.

让我们来评估一下我们现在的处境。

We have a brain-body connection.

我们有大脑与身体的联系。

There are many of them, but one of the main ones is the vagus nerve.

它们有很多，但主要的神经之一是迷走神经。

The vagus collects information about a lot of things.

迷走神经收集很多事情的信息。

Breathing, heart rate, stuff that's happening in the gut, et cetera.

呼吸、心率、肠道内发生的事情等等。

And gut, by the way, includes the stomach and the intestines.

顺便说一句，肠道包括胃和肠。

Sends that information up to the brain.

将该信息发送到大脑。

The brain is using that information to decide one of two things, move towards something or move away.

大脑正在利用这些信息来决定两件事之一：走向某件事或离开。

Can also pause, but essentially pausing is not moving toward.

也可以暂停，但本质上暂停并不是前进。

Andrew Huberman:

安德鲁·休伯曼：

So that's the dopamine pathway.

这就是多巴胺途径。

And foods rich in L-tyrosine generally give us an elevated mood and make us want to do more of whatever it is that we happen to be doing, as well as other things.

富含 L-酪氨酸的食物通常会让我们心情愉悦，让我们想做更多我们正在做的事情以及其他事情。

Motivation generalizes to other things.

动机可以推广到其他事物。

It's not unique to just ingesting foods.

这不仅仅是摄入食物。

But foods that give us a big pulse of dopamine will make us crave more of that food.

但能给我们大量多巴胺的食物会让我们渴望更多的食物。

It will make us crave more of the activity that led to the ingestion of that food.

它会让我们渴望更多导致摄入该食物的活动。

And as I mentioned earlier, a lot of that is happening at a subconscious level that you're not even aware of.

正如我之前提到的，很多事情都发生在你甚至没有意识到的潜意识层面。

Andrew Huberman:

安德鲁·休伯曼：

And this is why, I think, the concern about hidden sugars and overingestion of sugars is serious because it's not just that the sugars are impacting our blood glucose in negative ways, although often it is.

我认为，这就是为什么人们对隐藏糖和过量摄入糖的担忧如此严重，因为糖不仅仅以负面方式影响我们的血糖，尽管这种情况经常发生。

It's not just the obesity crisis that's happening.

正在发生的不仅仅是肥胖危机。

It's also the fact that it's disrupting our dopamine systems.

事实上，它正在扰乱我们的多巴胺系统。

Now, that doesn't mean all sugar is bad.

但这并不意味着所有的糖都是不好的。

Some people have a quite healthy relationship to sugar, but I think most people are just not aware that sugar isn't just operating at the level of taste.

有些人与糖的关系非常健康，但我认为大多数人只是没有意识到糖不仅仅在味道层面起作用。

It's operating at the level of neurochemicals, and it's doing it subconsciously.

它在神经化学物质的水平上运作，并且是在潜意识中进行的。

Andrew Huberman:

安德鲁·休伯曼：

So I'd like to talk about some of the other pathways between brain and body that regulate our moods and emotions, but also are actionable.

所以我想谈谈大脑和身体之间调节我们的情绪和情绪的其他一些通路，但也是可行的。

So the other neuromodulator that's really interesting in the context of the vagus is serotonin.

因此，在迷走神经方面真正有趣的另一种神经调节剂是血清素。

Serotonin, just to remind you, is a neuromodulator.

提醒您一下，血清素是一种神经调节剂。

Therefore, it creates a bias in which neural circuits, which neurons, in the brain and body are going to be active.

因此，它产生了一种偏见，即大脑和身体中的神经回路、神经元将变得活跃。

And it makes it less likely that other ones are going to be active.

这使得其他人不太可能活跃。

I think it's fair to say, without ever having measured it, that my bulldog, Costello, his brain and body must be swimming in serotonin because he's very calm, and he eats a lot, but he generally feels pretty sated.

我认为可以公平地说，在没有测量过的情况下，我的斗牛犬科斯特洛，他的大脑和身体一定在血清素中游泳，因为他非常平静，吃得很多，但他通常感觉很饱。

He's kind of an animal that's obsessed with comforts.

他是一种痴迷于舒适的动物。

He's a bit of a hedonist.

他有点享乐主义者。

And serotonin, when it's elevated, tends to make us feel really comfortable and blissed out wherever we are.

当血清素升高时，无论我们身在何处，都会让我们感到非常舒适和幸福。

And that contrast with dopamine and epinephrine, which mainly put us in pursuit of things — motivation is pursuit.

这与多巴胺和肾上腺素形成鲜明对比，后者主要让我们追求事物——动机就是追求。

Serotonin is more about feeling really comfy where we are.

血清素更多的是让我们感到真正舒适。

Andrew Huberman:

安德鲁·休伯曼：

The conversation around the brain-body relationship and mood in serotonin, for many years, was well, you eat a big meal, the gut is distended.

多年来，围绕脑体关系和血清素情绪的讨论一直很好，你吃了一顿大餐，肠道就会膨胀。

You've got all the nutrients you need, you rest and digest, and serotonin is released.

您已经获得了所需的所有营养，您休息并消化，并且释放了血清素。

That's sort of true, but there's a lot more going on and a lot more that's interesting and actionable that's going on.

确实如此，但还有更多事情正在发生，还有更多有趣且可操作的事情正在发生。

Andrew Huberman:

安德鲁·休伯曼：

First of all, some of you, but perhaps not all, have heard, that more than 90% of the serotonin that we make is in our gut.

首先，你们中的一些人，但也许不是所有人，都听说过，我们产生的 90% 以上的血清素是在我们的肠道中产生的。

And indeed, we have a lot of serotonin in our gut.

事实上，我们的肠道里含有大量的血清素。

We have neurons in our gut that make serotonin.

我们的肠道中有神经元，可以产生血清素。

We have neurons in our brain that make serotonin.

我们的大脑中有产生血清素的神经元。

But here's the deal.

但事情是这样的。

Most of the serotonin that impacts our mood and our mental state is not in our gut.

大多数影响我们情绪和精神状态的血清素并不在我们的肠道中。

Most of it is in the neurons of the brain in an area called the raphe nucleus of the brain.

大部分位于大脑中缝核区域的神经元中。

There are a few other locations too.

还有其他一些位置。

And those are the neurons that control whether or not we feel satiated or not, whether or not we feel happy and calm.

这些神经元控制着我们是否感到满足、是否感到快乐和平静。

Andrew Huberman:

安德鲁·休伯曼：

You can't have a discussion about serotonin without having a discussion about antidepressants because during the late '80s and early '90s, there was this explosion in the number of prescription drugs that were released.

讨论血清素就不能不讨论抗抑郁药，因为在 80 年代末和 90 年代初，处方药的数量出现爆炸式增长。

Things like, first one and most famous one is Prozac, Zoloft and Paxil, a number of other ones that are so called SSRIs, selective serotonin reuptake inhibitors.

第一个也是最著名的一个是百忧解（Prozac）、左洛复（Zoloft）和帕罗西汀（Paxil），还有许多其他药物，被称为 SSRIs，即选择性血清素再摄取抑制剂。

That's a long acronym, but basically those drugs work by preventing the gobbling up of serotonin, or reuptake of serotonin, into neurons after it's been released, which leads to more serotonin overall, which means to elevate serotonin.

这是一个很长的缩写，但基本上这些药物的作用是防止血清素被释放后被神经元吞噬或重新摄取，从而导致总体上产生更多的血清素，这意味着提高血清素。

And indeed, those drugs were and can be very useful for certain people to feel better in cases of depression and some other clinical disorders as well.

事实上，这些药物对于某些患有抑郁症和其他一些临床疾病的人来说非常有用，并且可以让他们感觉更好。

So I really don't want to dismiss them as useless or dangerous for everybody.

所以我真的不想认为它们对每个人来说都是无用或危险的。

They can be quite useful for many people.

它们对很多人来说非常有用。

Not everyone responds well to them, as I'm sure you've all heard.

并不是每个人都对它们反应良好，我相信你们都听说过。

And their side-effect profile has effects like blunting affect.

它们的副作用具有钝化影响等效果。

It can make people feel kind of flat, kind of meh.

它可以让人感觉有点平淡、有点无聊。

It can reduce appetite for food.

它可以降低对食物的食欲。

It can reduce appetite for sex.

它可以降低性欲。

It can do all sorts of things, or it can work really well.

它可以做各种各样的事情，或者它可以很好地工作。

Sometimes it's a dose-related issue, et cetera.

有时这是一个与剂量相关的问题，等等。

Andrew Huberman:

安德鲁·休伯曼：

Serotonin is fascinating, however, because how well those neurons in the raphe work is impacted by some events within the gut, although you might be surprised to find out what those events are.

然而，血清素很有趣，因为中缝中的神经元的工作情况会受到肠道内某些事件的影响，尽管您可能会惊讶地发现这些事件是什么。

So let's go a little bit deeper into the gut.

让我们更深入地了解一下肠道。

And again, the gut includes the stomach and then the small intestine and the large intestine.

同样，肠道包括胃，然后是小肠和大肠。

And ask, "What is going on with serotonin in the gut?

并询问：“肠道内的血清素发生了什么？

How is it impacting serotonin in the brain?" And let's think about this in the context of how some of us might want to increase or decrease our serotonin levels.

它如何影响大脑中的血清素？”让我们考虑一下我们中的一些人可能希望如何增加或减少血清素水平。

Andrew Huberman:

安德鲁·休伯曼：

So as far as I know, there aren't any really good at-home blood tests for things like serotonin and dopamine.

据我所知，目前还没有针对血清素和多巴胺等药物进行真正有效的家庭血液检测。

There's some commercial products out there, but to me, just to me, I'm not particularly impressed.

那里有一些商业产品，但对我来说，只是对我来说，我并没有特别印象深刻。

It's not the same as getting your hormones levels measured or your metabolic factors measured.

这与测量荷尔蒙水平或代谢因素不同。

That can be done.

这是可以做到的。

It can be done rigorously.

可以严格执行。

There are tests out there.

那里有测试。

There are even some, believe it or not, there's some questionnaires, and I think actually last year, it made some of the bigger newspapers.

甚至有一些，不管你信不信，还有一些调查问卷，我想实际上去年，它制作了一些更大的报纸。

Are you more of a dopamine or a serotonin?

你更倾向于多巴胺还是血清素？

Are you a this or that?

你是这个还是那个？

I find that stuff to be a little silly, although I do appreciate and like the fact that people are thinking about, and talking about neuromodulators.

我觉得这些东西有点愚蠢，尽管我确实欣赏并喜欢人们正在思考和谈论神经调节剂这一事实。

There aren't really great ways to measure these things outside the clinic.

在诊所之外并没有很好的方法来衡量这些事情。

There' some great clinical tools that you can get inside of a hospital or from a proper endocrinologist or neurologist, but no great at-home tool.

您可以在医院内或从适当的内分泌科医生或神经科医生那里获得一些很棒的临床工具，但没有很棒的家用工具。

So maybe that's a call to arms for some of you entrepreneurial folks out there to create these tests, accurate tests, please, that could be done at home.

因此，也许这是对你们中的一些企业家的号召，要求你们创建这些测试，请进行准确的测试，这可以在家里完成。

Andrew Huberman:

安德鲁·休伯曼：

But some people feel like they're too anxious or they're always in a motivated state and they're trying to adjust their serotonin.

但有些人觉得自己太焦虑了，或者总是处于积极的状态，试图调整血清素。

Many people adjust their serotonin by just eating more food.

许多人通过多吃食物来调节血清素。

And carbohydrate-rich foods will increase serotonin.

富含碳水化合物的食物会增加血清素。

I've talked about this on a previous podcast, but I personally am a big fan, at least for me, as I usually fast and exercise in the early part of the day.

我在之前的播客中谈到过这一点，但我个人是它的忠实粉丝，至少对我来说是这样，因为我通常在一天的早些时候禁食和锻炼。

I eat a relatively high protein and moderate fat, zero carb, or low carb, meal at lunch and in the afternoon to stay alert, because those foods tend to favor dopamine production, acetylcholine production, epinephrine production, and alertness.

我在午餐和下午吃相对较高的蛋白质和适量的脂肪、零碳水化合物或低碳水化合物的食物，以保持警觉，因为这些食物往往有利于多巴胺的产生、乙酰胆碱的产生、肾上腺素的产生和警觉性。

My mood is generally pretty good most of the time.

大部分时间我的心情总体来说都很好。

And then as evening comes around and I'm concerned about sleep and a good night's sleep, not concerned in an anxious way, but I want to get a good night's sleep, I will ingest foods that promote serotonin release because they contain a lot of tryptophan.

然后到了晚上，我关心睡眠和睡个好觉，而不是焦虑地担心，但我想睡个好觉，我会摄入促进血清素释放的食物，因为它们含有大量色氨酸。

So if I do eat meat, it would be like a white meat, turkey meat.

所以如果我吃肉，那就是白肉，火鸡肉。

I've never liked turkey.

我从来不喜欢火鸡。

I don't mind the animal, but I don't like ingesting the meat.

我不介意动物，但我不喜欢吃肉。

But starchy carbohydrates will increase serotonin.

但淀粉类碳水化合物会增加血清素。

Andrew Huberman:

安德鲁·休伯曼：

Some people also will take serotonin.

有些人还会服用血清素。

You can now buy 5-HTP supplements.

您现在可以购买 5-HTP 补充剂。

This is a little bit tricky.

这有点棘手。

5-HTP supplements can, of course, increase 5-HTP.

5-HTP 补充剂当然可以增加 5-HTP。

It is 5-HTP, or serotonin, but that sometimes can create problems in endogenous, or self-made, production of serotonin.

它是 5-HTP，或血清素，但有时会在内源性或自制血清素生产中产生问题。

So I'm never a fan of taking things very close to the chemical you're trying to increase for very long periods of time.

所以我从来不喜欢在很长一段时间内将化学物质与你想要增加的化学物质非常接近。

Maybe for occasional use.

也许偶尔使用。

I have the problem that if I take serotonin supplements, 5-HTP, I fall asleep.

我有一个问题，如果我服用血清素补充剂 5-HTP，我就会睡着。

The sleep I have is very intense, and I wake up three or four hours later.

我的睡眠很深，三四个小时后我就醒了。

And we know based on sleep studies, with good measurements in the lab, that serotonin release tends to be in the later part of the night.

根据睡眠研究以及实验室的良好测量，我们知道血清素的释放往往是在深夜。

And so by taking it early in the night, it really can disrupt the pattern of sleep and the depth of sleep.

因此，在晚上早些时候服用它确实会扰乱睡眠模式和睡眠深度。

Nonetheless, some people are interested in taking serotonin to get some of the more blissed-out effects.

尽管如此，有些人还是有兴趣服用血清素以获得一些更令人愉悦的效果。

You can achieve that with foods, as I mentioned, that are carbohydrate rich.

正如我提到的，您可以通过富含碳水化合物的食物来实现这一目标。

Andrew Huberman:

安德鲁·休伯曼：

So as you're seeing, this isn't really a discussion about nutrition per se.

正如您所看到的，这并不是真正关于营养本身的讨论。

This is a discussion about food, which contains amino acids.

这是关于含有氨基酸的食物的讨论。

Amino acids being the precursors to neuromodulators, and neuromodulators having a profound effect on your overall state of alertness or calmness, happiness, sadness, and wellbeing.

氨基酸是神经调节剂的前体，而神经调节剂对您的整体警觉或平静、幸福、悲伤和幸福状态有着深远的影响。

Andrew Huberman:

安德鲁·休伯曼：

So there are a number of things that one can take.

因此，人们可以采取很多东西。

As I mentioned, one of them being 5-HTP itself.

正如我提到的，其中之一就是 5-HTP 本身。

Now, I'm not recommending people take anything, but if you're interested in what this does, and you want to explore this, of course you'd want permission from your doctor, you can go to this free website.

现在，我不建议人们服用任何东西，但如果您对其作用感兴趣，并且想要探索它，当然您需要获得医生的许可，您可以访问这个免费网站。

I love this resource.

我喜欢这个资源。

They don't pay me to say that, but I just love this resource.

他们没有付钱让我这么说，但我就是喜欢这个资源。

I followed it for a long time, called examine.com.

我关注了很长时间，叫examine.com。

Thank you, folks at examine.com for putting this free resource out on the web that has links through what they call the Human Effect Matrix.

感谢 Exam.com 的工作人员将这个免费资源发布到网络上，该资源通过他们所谓的“人类影响矩阵”提供了链接。

So it's links to all the PubMed studies for particular effects of particular compounds that one can buy and ingest.

因此，它链接到所有 PubMed 研究，以了解人们可以购买和摄入的特定化合物的特殊效果。

Incredible.

极好的。

As well as important health warnings.

以及重要的健康警告。

Andrew Huberman:

安德鲁·休伯曼：

So I'm not going to read through everything, but if you were to go to examine.com, as I have now, and you put in 5-HTP, they're only looking at things that have strong evidence.

所以我不会通读所有内容，但如果你像我现在一样去 Examiner.com，并输入 5-HTP，他们只会查看有强有力证据的内容。

PubMed articles, articles that are in the PubMed archive.

PubMed 文章，PubMed 档案中的文章。

So for instance, I didn't know this, but 5-HTP produces a notable decrease in appetite.

举例来说，我不知道这一点，但 5-HTP 会显着降低食欲。

Three studies.

三学。

And the appetite suppression makes sense, of course, because we ingest foods to get serotonin, and if we have enough serotonin, then there's no reason to ingest more foods.

当然，抑制食欲是有道理的，因为我们摄入食物是为了获得血清素，如果我们有足够的血清素，那么就没有理由摄入更多食物。

It tends to have a blunting of appetite.

它往往会食欲减退。

It probably does that also through other mechanisms.

它可能还通过其他机制来做到这一点。

So I'm not saying you should do this, but if someone's trying to blunt their appetite, could be interesting route.

所以我并不是说你应该这样做，但如果有人试图削弱他们的食欲，这可能是一个有趣的途径。

Although, I don't recommend chronic use.

不过，我不建议长期使用。

Andrew Huberman:

安德鲁·休伯曼：

Not surprisingly, there's a decrease in body weight as a consequence, an increase in cortisol.

毫不奇怪，体重会因此下降，皮质醇会增加。

So that's kind of important to note that, typically in biology, if you pull on one string really hard, another one moves.

因此，值得注意的是，通常在生物学中，如果你用力拉一根绳子，另一根绳子就会移动。

It's a little bit like a puppet, and there's more than one string on the puppet.

它有点像一个木偶，木偶上不止一根绳子。

So it does seem to increase cortisol, though they report it as a minor effect.

因此，它似乎确实会增加皮质醇，尽管他们报告称其影响较小。

Again, links to all those studies are there, which is why I'm not listing them out in our caption notes.

同样，所有这些研究的链接都在那里，这就是为什么我没有在我们的标题注释中列出它们。

You can go and get them at examine.com, put in serotonin, and you'll find that.

你可以去 Examiner.com 购买它们，加入血清素，你就会发现。

Andrew Huberman:

安德鲁·休伯曼：

So I find it fascinating that, nowadays, there are things that are somewhere between doing nothing, getting serotonin from tryptophan and foods, and prescription drugs; there's this other category of supplements that are really interesting for modulating these chemicals in the body.

因此，我觉得很有趣的是，如今，有些事情介于无所事事、从色氨酸和食物以及处方药中获取血清素之间；还有一类补充剂对于调节体内的这些化学物质非常有趣。

Andrew Huberman:

安德鲁·休伯曼：

And I should mention before I move on, because I mentioned L-tyrosine; I neglected to mention earlier in our discussion about dopamine; if you're interested in the dopamine pathway, go to examine.com.

在继续之前我应该提一下，因为我提到了 L-酪氨酸；我之前在我们讨论多巴胺时忘记提到了；如果您对多巴胺通路感兴趣，请访问 exam.com。

Put in Mucuna pruriens, It's M-U-C-U-N-A, P, separate word, P-R-U-R-I-E-N-S.

放入黧豆，它是M-U-C-U-N-A，P，单独的单词，P-R-U-R-I-E-N-S。

It is a velvet bean that grows from vines and is very itchy to touch due to serotonin on its surface.

它是一种从藤蔓中生长出来的天鹅绒豆，由于其表面含有血清素，触摸起来会很痒。

Amazing.

惊人的。

This bean has serotonin on its surface.

这种豆子的表面含有血清素。

And indeed serotonin, if you were to put it on your skin, would cause some irritation of the skin.

事实上，如果你把血清素涂在皮肤上，会对皮肤造成一些刺激。

Amazing.

惊人的。

Inside the bean is L-DOPA.

豆子里面含有左旋多巴。

Mucuna pruriens is not just something that promotes dopamine release because of some weird mystical ancient thing or whatever, or sorcery.

刺毛黧豆不仅仅是因为一些奇怪的神秘古代事物或其他什么或巫术而促进多巴胺释放的东西。

It is chemically L-DOPA, the precursor to dopamine.

它的化学成分是左旋多巴，多巴胺的前体。

It contains some other molecules as well, and low levels of other psychoactives.

它还含有一些其他分子，以及少量的其他精神活性物质。

This stuff is available over the counter.

这些东西可以在柜台买到。

Incredible.

极好的。

I personally find it incredible.

我个人觉得不可思议。

Andrew Huberman:

安德鲁·休伯曼：

Its effects are really interesting.

它的效果真的很有趣。

I'm not going to read them all off, but I mention these effects, not because I'm encouraging you to take it, but because you get a window into what acute dopamine increase does in the non-Parkinsonian context.

我不会把它们全部读完，但我提到这些影响，不是因为我鼓励你服用它，而是因为你可以了解多巴胺急性增加在非帕金森病背景下的作用。

And you can start to think about foods that are rich in L-tyrosine as biasing certain effects or not others.

您可以开始考虑富含 L-酪氨酸的食物会偏向某些效果或不偏向其他效果。

So when you hear food is medicine — food isn't really medicine, food is food, but food has these chemical effects as well.

所以当你听到食物是药物时——食物并不是真正的药物，食物就是食物，但食物也有这些化学作用。

Andrew Huberman:

安德鲁·休伯曼：

So first one listed is three studies with very high rigor, that overall, have a minor effect on, of all things, sperm quality.

因此，第一个列出的是三项非常严格的研究，总体而言，对精子质量的影响很小。

So it appears that sperm motility itself...

所以看来精子活力本身......

I'm assuming when they say sperm quality, I don't know what features of sperm quality they looked at.

我假设当他们说精子质量时，我不知道他们关注的是精子质量的哪些特征。

With sperm, that's not a discussion I want to have, but I'm assuming it's motility because I know enough about reproductive biology to know that sperm's ability to swim depends on some proteins that are present in the front of the sperm, etcetera, things like pentraxins, and sperm motility is generally associated with sperm quality.

对于精子，这不是我想要讨论的问题，但我假设它是活力，因为我对生殖生物学有足够的了解，知道精子的游泳能力取决于精子前面存在的一些蛋白质等，比如五聚蛋白，精子活力通常与精子质量有关。

Sperm that don't move are generally not very useful sperm.

不移动的精子通常不是很有用的精子。

Andrew Huberman:

安德鲁·休伯曼：

Symptoms of Parkinson's disease are notably degraded with Mucuna pruriens.

黧豆可显着减轻帕金森病的症状。

So fascinating.

太迷人了。

That's not surprising.

这并不奇怪。

And there are a lot of other effects here.

这里还有很多其他效果。

Feelings of subjective wellbeing, testosterone, reductions in prolactin.

主观幸福感、睾酮、催乳素减少。

Not surprising.

并不奇怪。

prolactin is a hormone that's involved in milk let-down.

催乳素是一种与泌乳有关的激素。

It's in lactating mothers.

这是在哺乳期母亲中。

It's involved in feelings of peace, and generally is antagonistic to sexual desire in both men and female.

它涉及平静的感觉，并且通常与男性和女性的性欲相反。

So it's really interesting that things like Mucuna pruriens — which are L-DOPA — reduced prolactin, increased sperm motility, increased testosterone, subjective wellbeing.

因此，像黧豆（Mucuna pruriens）这样的东西（左旋多巴）可以减少催乳素，增加精子活力，增加睾酮，提高主观幸福感，这真的很有趣。

So you're starting to see a theme.

所以你开始看到一个主题。

Dopamine really makes us motivated, feel in pursuit, makes us feel good.

多巴胺确实让我们有动力，有追求，让我们感觉良好。

Serotonin makes us feel more relaxed and calm.

血清素让我们感到更加放松和平静。

Andrew Huberman:

安德鲁·休伯曼：

Now, this whole month is about emotion.

现在，这整个月都是关于情感的。

So you might be thinking, "Well, wait.

所以你可能会想，“好吧，等等。

Where are we going with all this as it relates to emotions?" But in the last episode, I said something, I'm going to repeat it now briefly, which is that much of what we talk about as good emotions or bad emotions, there's a context to that.

当这一切与情感相关时，我们该何去何从？”但在上一集中，我说了一些话，我现在要简单地重复一遍，这就是我们所说的好情绪或坏情绪，这是有背景的。

There's a social context.

有一个社会背景。

You can't really say an emotion is good or bad.

你不能真正说一种情绪是好还是坏。

Grieving at a funeral is healthy.

在葬礼上悲伤是健康的。

Okay?

好的？

Being happy at a funeral, assuming you loved the person that died; most people probably wouldn't think that was healthy.

在葬礼上感到高兴，假设你爱死者；大多数人可能不认为这是健康的。

So we can't really say that certain emotions like sadness or happiness are healthy.

因此，我们不能真正说某些情绪（例如悲伤或快乐）是健康的。

Its context is important.

它的背景很重要。

Cultural context is important.

文化背景很重要。

Andrew Huberman:

安德鲁·休伯曼：

Many of you have asked for book recommendations.

你们中的许多人都要求书籍推荐。

This is an opportunity to raise mention of another book.

这是一个提及另一本书的机会。

Again, I don't have any financial affiliation or anything, but if you want to read more about emotions, and how the context and cultural things impact our emotions, I'm a huge fan of Lisa Feldman Barrett.

再说一次，我没有任何经济关系或任何东西，但如果你想了解更多关于情感的内容，以及背景和文化因素如何影响我们的情感，我是丽莎·费尔德曼·巴雷特的超级粉丝。

I learned about her from the Lex Fridman podcast.

我是从莱克斯·弗里德曼播客中了解到她的。

I've had discussions with her on my Instagram Live.

我在 Instagram Live 上与她进行了讨论。

She's at Northeastern University, a world expert in emotions.

她是东北大学的世界级情感专家。

Her first book is "How Emotions Are Made." This is not a book she sent me.

她的第一本书是《情绪是如何产生的》。这不是她寄给我的书。

I paid for this with my own money years ago.

几年前我用自己的钱支付了这个费用。

Bought it, read it, loved it long before I met Lisa.

早在我遇到丽莎之前就买了它、读过它、喜欢它。

I'm just delighted that we've got to know each other a little bit.

我很高兴我们能够互相了解一点。

It's a really interesting read into the psychology of emotions and some of the subjectivity of emotions.

这是对情绪心理学和情绪的一些主观性的非常有趣的解读。

So whereas I'm talking about mainly the biology of emotions, this gets a little bit more into the psychology, although the biology as well.

因此，虽然我主要谈论的是情感的生物学，但这里更多地涉及到心理学，尽管生物学也是如此。

And Lisa's just terrific.

丽莎太棒了。

She's also putting a lot of information out into the world about emotions.

她还向世界传播了大量有关情感的信息。

So if you want to learn more about that, check out her work.

因此，如果您想了解更多信息，请查看她的作品。

Again, it's Lisa Feldman Barrett, and that book is "How Emotions Are Made." Hopefully, she'll continue to write many more books.

又是丽莎·费尔德曼·巴雷特，那本书是《情绪是如何产生的》。希望她能继续写更多的书。

Andrew Huberman:

安德鲁·休伯曼：

So now you understand the relationship, I hope, between foods and dopamine, foods and serotonin, and that they're both being communicated to the brain via the vagus.

我希望现在你了解食物和多巴胺、食物和血清素之间的关系，并且它们都通过迷走神经传达到大脑。

We ingest these foods.

我们摄入这些食物。

These supplements are things people take.

这些补充剂是人们服用的东西。

They don't put them directly into the brain; they put them in our gut.

他们不会将它们直接放入大脑；而是将它们直接放入大脑中。他们把它们放进我们的肚子里。

So yes, there's a gut-brain connection, but it's not about the serotonin in the gut that makes you feel calm and placid.

所以，是的，肠道和大脑之间存在联系，但让你感到平静和平静的并不是肠道中的血清素。

It's not about the dopamine in the gut.

这与肠道中的多巴胺无关。

It's just been oversold that way because I think there's something really attractive, and I understand about the idea that because certain things about our experience of life and our emotions is happening in our body, that maybe we have a little more control.

它只是被过度吹捧了，因为我认为有一些真正有吸引力的东西，而且我理解这样的想法，因为我们的生活经历和情绪的某些事情正在我们的身体中发生，所以也许我们有更多的控制权。

Because this thing is a hard container.

因为这个东西是一个坚硬的容器。

We can't just stuff some dopamine in there.

我们不能只是往里面塞一些多巴胺。

I could probably take a Mucuna pruriens bean and stuff it in my ear.

我也许可以拿一颗黧豆塞进耳朵里。

Please don't do that.

请不要这样做。

It'd make my ear itchy because of the serotonin on the outside.

由于外面的血清素，它会让我的耳朵发痒。

But you can't get stuff in there.

但你不能把东西放进去。

Andrew Huberman:

安德鲁·休伯曼：

What you have to do is ingest things that are metabolized in certain ways, that communicate to the brain, so maybe they pass into the brain themselves across what's called the blood-brain barrier.

你所要做的就是摄入以某种方式代谢的东西，这些东西会与大脑沟通，所以它们可能会穿过所谓的血脑屏障进入大脑。

I'll talk about the blood-brain barrier in a minute.

我稍后会谈谈血脑屏障。

It's actually called the BBB.

它实际上被称为BBB。

So it ends up sounding like baby.

所以它最终听起来像婴儿。

BBB.

BBB。

I guess that's like BB.

我想这就像BB。

Anyway.

反正。

BBB.

BBB。

But there are also nerves in the gut that are sensing the nutrient contents of food and then saying, "Oh, you should feel better and want more.

但肠道中也有神经感知食物的营养成分，然后说：“哦，你应该感觉更好并且想要更多。

Oh, that's got a lot of bitterness and acid taste to it.

哦，那有很多苦味和酸味。

You should want less of that." Okay?

你应该少想要一些。”好的？

Andrew Huberman:

安德鲁·休伯曼：

So as I transition out of the discussion about dopamine and serotonin, and the gut, hopefully you've got some actionable items there under your belt, pun intended, where you can understand how certain foods and certain nutrients, and you can look these up, might impact your mood.

因此，当我结束关于多巴胺、血清素和肠道的讨论时，希望您已经掌握了一些可操作的项目，双关语，您可以在其中了解某些食物和某些营养素（并且可以查找它们）如何影响您的情绪。

If you're somebody who's really anxious and really wired, well then the dopamine adrenaline pathway, epinephrine pathway, is probably not one that you want to lean on any harder.

如果你是一个非常焦虑和紧张的人，那么多巴胺肾上腺素途径、肾上腺素途径可能不是你想要更加依赖的途径。

If you tend to be someone who's pretty passive and you're having trouble with motivation, well then think about ramping up the dopamine pathway.

如果你是一个相当被动的人，并且缺乏动力，那么可以考虑增强多巴胺通路。

I always think behaviors and proper food choices are the best way to start, and behaviors include things like exercise, et cetera.

我始终认为行为和适当的食物选择是最好的开始方式，行为包括锻炼等。

Andrew Huberman:

安德鲁·休伯曼：

But one of the problems with the discussion around mood and exercise, or mood and meditation, is that it's so subjective.

但围绕情绪和锻炼或情绪和冥想的讨论的问题之一是它太主观了。

It's like, I love certain forms of exercise and not others.

就像，我喜欢某些形式的锻炼，而不是其他形式。

Certain ones are aversive to me, certain ones are attractive to me.

有些对我来说是厌恶的，有些对我来说是有吸引力的。

And it's never really clear.

这从来都不是很清楚。

No one's ever told me, okay, you have to do 10 minutes on the bike at X number of RPM at so and so, or on the skier in order to get your dopamine up.

从来没有人告诉过我，好吧，你必须以 X 转速、某某速度骑自行车 10 分钟，或者在滑雪板上锻炼 10 分钟才能提高你的多巴胺。

But we can actually say, if you ingest more L-tyrosine, there's a high probability that you're going to make more dopamine.

但我们实际上可以说，如果您摄入更多的 L-酪氨酸，您很可能会产生更多的多巴胺。

I'm talking about ingesting it through food, or through supplementation if you like.

我说的是通过食物或补充品（如果您愿意的话）摄入它。

Andrew Huberman:

安德鲁·休伯曼：

Mercaptopurines, I've tried.

巯嘌呤，我试过了。

I should just mention it was too dopaminergic for me.

我应该提一下它对我来说太多巴胺能了。

I got really, really jazzed up and then severe crash for me the next day.

我真的非常非常兴奋，然后第二天我就严重崩溃了。

I think because I tend to ride pretty high on the alertness and motivation scale; I'm always being told by Costello and other people in the podcast studio to slow my speech down.

我想是因为我的警觉性和积极性往往很高；科斯特洛和播客工作室的其他人总是告诉我放慢语速。

This is me uncaffeinated, and I could probably afford a little more serotonin in my life.

这是不含咖啡因的我，我一生中可能可以多喝一点血清素。

Whereas Costello, he could afford to wake up every couple days and just say hello to us.

而科斯特洛，他可以每隔几天醒来并向我们打个招呼。

This dog sleeps more than any other creature.

这只狗比其他任何动物都睡得更多。

It's remarkable.

这很了不起。

Andrew Huberman:

安德鲁·休伯曼：

There are things that we can do, and they're actionable, and in some ways they're quantitative because you can regulate dosages, and you can regulate amounts, and you can regulate timing.

我们可以做一些事情，而且它们是可行的，在某些方面它们是定量的，因为你可以调节剂量，你可以调节数量，你可以调节时间。

Everyone has to play with these things and figure out what's right for them in terms of feeding, and everyone has to explore and understand what's safe and right for them.

每个人都必须玩弄这些东西，并找出什么是最适合他们的喂养方式，每个人都必须探索和了解什么是安全且适合他们的。

But, and of course exercise is still very important.

但是，当然锻炼仍然非常重要。

I talked about social connection in the last episode.

我在上一集中谈到了社交联系。

Super important for activation of serotonin.

对于激活血清素非常重要。

But when it comes to this gut-brain, body-brain relationship, what we eat really matters, in terms of the neurochemicals that we make.

但当谈到肠道与大脑、身体与大脑的关系时，就我们产生的神经化学物质而言，我们吃的东西确实很重要。

Andrew Huberman:

安德鲁·休伯曼：

Let's talk a little bit more about things that we ingest in our body and then allow our body to inform our brain to shift our mood.

让我们多谈谈我们身体摄入的东西，然后让我们的身体通知我们的大脑来改变我们的情绪。

This is something I've been doing for years and I just want to say, I've found to be a complete game changer.

这是我多年来一直在做的事情，我只想说，我发现它彻底改变了游戏规则。

There's excellent science to support it.

有出色的科学支持它。

I think most people are familiar with it in a different context, but I don't think most people know this simple fact, which is that the omega-3 to omega-6 fatty-acid ratio has a profound effect on depression.

我认为大多数人在不同的背景下都熟悉它，但我认为大多数人不知道这个简单的事实，即 omega-3 与 omega-6 脂肪酸的比例对抑郁症有深远的影响。

It has a profound effect on mood, so much so that in a double-blind placebo-controlled study that I will provide the link to — this was a study first published in 2008, but there have been many others as well.

它对情绪有深远的影响，以至于在我将提供链接的一项双盲安慰剂对照研究中——这是一项于 2008 年首次发表的研究，但也有许多其他研究。

Andrew Huberman:

安德鲁·休伯曼：

First of all, in an experiment done in animals, they found there's a model of learned helplessness in animals.

首先，在动物实验中，他们发现动物存在习得性无助模型。

It's not very kind to the animals, but they put rats or mice in a jar, they let them swim.

这对动物不太友善，但他们把老鼠放进罐子里，让它们游泳。

They'll swim, swim, swim to try and save their life, and eventually they give up.

他们会游、游、游以试图挽救自己的生命，但最终他们放弃了。

It's a learned helplessness.

这是一种习得性无助。

They don't let them drown, they take them out.

他们不让他们淹死，他们把他们救出来。

Adjusting the omega-3 omega-6 ratio so that the omega-3s are higher led to less learned helplessness, meaning these animals would swim longer.

调整 omega-3 与 omega-6 的比例，使 omega-3 含量更高，可以减少习得性无助，这意味着这些动物会游得更久。

Okay, now that's an animal, that's a rat, not a particularly kind study.

好吧，现在那是一种动物，那是一只老鼠，这不是一项特别好的研究。

Andrew Huberman:

安德鲁·休伯曼：

That same study was essentially done in humans, although they didn't have them swim to the point of near drowning.

同样的研究基本上是在人类身上进行的，尽管他们没有让人类游到接近溺水的程度。

What they did is they took people who were clinically depressed.

他们所做的是，他们带走了临床上患有抑郁症的人。

Major depression, okay?

重度抑郁症好吗？

Major depression is severe maladaptive state, meaning it inhibits job, relationships, appetite, all sorts of negative health effects.

重度抑郁症是一种严重的适应不良状态，这意味着它会抑制工作、人际关系、食欲以及各种负面健康影响。

They did a comparison of 1,000 milligrams a day of EPA.

他们对每天 1,000 毫克的 EPA 进行了比较。

EPA is one of the elements that contains high levels of omega-3s that's in things like fish oil.

EPA 是富含 omega-3 的元素之一，这种成分存在于鱼油等物质中。

Talk about other sources in a little bit.

稍微讨论一下其他来源。

It wasn't 1,000 milligrams of fish oil, it was 1,000 milligrams of EPA, compared that to 20 milligrams of fluoxetine, which is Prozac, okay?

这不是 1,000 毫克鱼油，而是 1,000 毫克 EPA，相比之下，氟西汀是 20 毫克，也就是百忧解，好吗？

Really increases serotonin.

确实增加血清素。

In this study of 60 individuals — again, I'll provide the links to the study.

在这项针对 60 人的研究中，我将再次提供该研究的链接。

They found that they were equally effective in reducing depressive symptoms.

他们发现它们在减轻抑郁症状方面同样有效。

Imagine that.

想象一下。

Andrew Huberman:

安德鲁·休伯曼：

A food based compound that you can't make without, right?

一种你无法制造的基于食物的化合物，对吗？

This is not a situation where you can make your own omega-3s.

在这种情况下，您无法自制 omega-3。

You have to get them from food sources or from supplementation.

您必须从食物来源或补充剂中获取它们。

Was as effective as 20 milligrams of fluoxetine over the course of eight weeks.

在 8 周内，效果相当于 20 毫克氟西汀。

What was really interesting, in addition to that is that the combination of 1,000 milligrams of EPA and fluoxetine had a synergistic effect in lowering depressive symptoms.

除此之外，真正有趣的是 1,000 毫克 EPA 和氟西汀的组合在降低抑郁症状方面具有协同作用。

I find this remarkable.

我觉得这很了不起。

I heard about this when it first came out, and I wasn't sure what to make of it because there are a lot of studies that come out, and I generally like to focus my changes in behavior around things where there's a large center of mass.

当它第一次出现时我就听说了这个，我不知道该怎么理解它，因为有很多研究出来了，而且我通常喜欢把我的行为改变集中在有一个大质心的事情上。

Andrew Huberman:

安德鲁·休伯曼：

There's a lot of information.

有很多信息。

A couple years later I did in fact start taking 1,000 milligrams per day of EPA in fish oil.

几年后，我确实开始每天服用 1,000 毫克鱼油中的 EPA。

Now, there are a few side effects of fish oil.

现在，鱼油有一些副作用。

People who are bleeders, who have Factor V Leiden mutations, or women who are taking birth control, which can affect blood clotting and things of that sort, really should talk to your doctor, make sure it's okay for you.

患有出血性疾病的人、患有莱顿 V 因子突变的人或正在采取避孕措施的女性（这会影响血液凝固等）确实应该咨询您的医生，确保这对您来说没问题。

Fish oil also can give people fishy breath, which is pretty gross frankly.

鱼油还会让人有腥味，坦白说这很恶心。

But they're now fish oils that, either because of the encapsulations or because they put some lemon flavoring in there, doesn't have that effect.

但现在它们是鱼油，要么是因为封装，要么是因为他们在里面放了一些柠檬调味料，没有这种效果。

Andrew Huberman:

安德鲁·休伯曼：

In any event, 1,000 milligrams per day of EPA.

无论如何，每天 1,000 毫克 EPA。

I started ingesting that regularly.

我开始定期摄入它。

I just felt better.

我只是感觉好多了。

I wasn't clinically depressed, but generally I did feel, at least for me, an increase in mood and affect, and a number of other things.

我并没有临床上的抑郁症，但总的来说，至少对我来说，我确实感觉到情绪和情感以及其他一些事情有所增加。

It's supposed to reduce inflammation.

应该可以减少炎症。

The cardiovascular effects are controversial.

对心血管的影响是有争议的。

For a long time everyone thought the effects on platelets were really terrific.

很长一段时间，每个人都认为它对血小板的影响真的很棒。

Then there were articles that came out in major newspaper saying maybe not so much, but the effects on mood are really profound.

然后主要报纸上发表了文章，说也许没有那么多，但对情绪的影响确实是深远的。

Now there are lots of studies.

现在有很多研究。

If you go into PubMed and you were to put EPA or fish oil and depression, you would find that there were a number of really impressive results showing that it's at least as effective as certain SSRIs, antidepressants, at these dosages, and it can amplify or improve the effect of low dosages of some of these SSRI.

如果你进入 PubMed 并使用 EPA 或鱼油来治疗抑郁症，你会发现有许多令人印象深刻的结果表明，在这些剂量下，它至少与某些 SSRIs、抗抑郁药一样有效，并且它可以放大或改善其中一些 SSRI 低剂量的效果。

Andrew Huberman:

安德鲁·休伯曼：

I feel like more people should know about this.

我觉得应该让更多的人知道这件事。

This is nutrition, but it's profoundly affecting mood, and depression is terrible, right?

这是营养，但它深刻影响情绪，抑郁症很可怕，对吧？

Depression can have a component of anxiety in some cases, where people, they feel lousy and very uncertain.

在某些情况下，抑郁症可能会导致焦虑，使人们感到糟糕且非常不确定。

That's kind of how I talk about depression with anxiety is you talk to someone who's anxious and you can tell them everything's going to be okay, okay, and they're always concerned about what they might not know.

这就是我谈论焦虑抑郁症的方式，你和焦虑的人交谈，你可以告诉他们一切都会好起来的，好吧，他们总是担心他们可能不知道的事情。

You don't really know the plane isn't going to crash.

你真的不知道飞机不会坠毁。

You don't really know that life is going to go okay.

你并不真正知道生活会一帆风顺。

In some sense they're right.

从某种意义上说他们是对的。

No one has a crystal ball or can predict the future, but they tend to perseverate or fixate on the uncertainty.

没有人拥有水晶球或能够预测未来，但他们倾向于坚持或专注于不确定性。

Andrew Huberman:

安德鲁·休伯曼：

Then of course there are the versions of depression that involve certainty.

当然，还有一些涉及确定性的抑郁症版本。

People are lethargic and they're certain — they say, yeah, I'm certain I'm never going to get another job.

人们昏昏欲睡，但他们确信——他们说，是的，我确信我永远不会再找到另一份工作。

I'm certain I'm never going to meet anyone new.

我确信我永远不会遇到新的人。

I'm certain I'm going to fail.

我确信我会失败。

There's this divide in the sphere of depression around certainty and uncertainty.

在抑郁症领域，确定性和不确定性之间存在着分歧。

But what's interesting is this 1,000 milligrams per day or more of EPA has been shown to relief both forms of depression.

但有趣的是，每天 1,000 毫克或更多的 EPA 已被证明可以缓解这两种形式的抑郁症。

Andrew Huberman:

安德鲁·休伯曼：

Now does that mean it's going to work for everybody?

现在这是否意味着它适用于每个人？

No, I'm not here to try and play psychiatrist, and I want to point you in the direction of these manuscripts so that you can make informed choices for yourself.

不，我不是来尝试扮演精神病学家的，我想为您指明这些手稿的方向，以便您可以为自己做出明智的选择。

You can discuss it with your doctor and family and make the choices that are right for you.

您可以与您的医生和家人讨论并做出适合您的选择。

But here's what's especially interesting about the heart effects, because we've heard that these omega-3s, which of course you can get from other sources too, you can get from fatty fish.

但这里特别有趣的是对心脏的影响，因为我们听说这些 Omega-3 脂肪酸，当然你也可以从其他来源获得，你可以从富含脂肪的鱼中获得。

They're flax seeds, hemp seeds.

它们是亚麻籽、大麻籽。

There are a number, chia seeds, these kinds of things.

有很多奇亚籽之类的东西。

But the levels of EPA that are required are quite high.

但所需的 EPA 含量相当高。

This a 1,000 milligrams per day, that's pretty hard to get from food, although it can be done, depending on what you're eating.

每天 1,000 毫克，这是很难从食物中获取的，尽管可以从食物中获取，具体取决于你吃的是​​什么。

Andrew Huberman:

安德鲁·休伯曼：

What's interesting is that the heart effects that are solid, that really stand up in the literature, have a lot more to do with something we talked about in a previous episode and I'll mention again, which is heart rate variability.

有趣的是，心脏效应是可靠的，在文献中确实站得住脚，与我们在上一集中讨论过的东西有很多关系，我会再次提到，那就是心率变异性。

We know that having a heart rate that's really high or a heart rate that's really low, neither of those are good.

我们知道，心率过高或过低都不好。

A lot of people think, oh you just want a low heart rate, big stroke volume.

很多人认为，哦，你只是想要低心率、大每搏输出量。

If you're running a lot, you may have 30 or 40 beats per minute.

如果您经常跑步，每分钟可能有 30 或 40 次心跳。

That's great to be in shape, but you still want heart rate variability.

保持身材固然很好，但您仍然需要心率变异性。

It has a lot to do with the tone of the autonomic nervous system.

这与自主神经系统的调性有很大关系。

Talked about last time how when you inhale, it speeds up heart rate.

上次谈到吸气时如何加快心率。

When you exhale, it decreases heart rate.

当你呼气时，心率会降低。

That's called respiratory sinus arrhythmia.

这就是所谓的呼吸性窦性心律失常。

It's the basis of heart rate variability.

它是心率变异性的基础。

We'll maybe do a short post about this so you can get all the mechanism and the behaviors that spill out of that that might be useful for you.

我们可能会就此发表一篇简短的文章，以便您可以获得可能对您有用的所有机制和行为。

Andrew Huberman:

安德鲁·休伯曼：

The point is heart rate variability, HRV, is good.

重点是心率变异性（HRV）很好。

What's interesting is that there was a study in 2009 that showed that people who eat a diet where, and fail to supplement in a way that there's high omega-6 to 3 ratio, so not enough omega-3s, not only are there markers of inflammatory cytokines elevated, things like IL-6 and TNF alpha, but they tend to be nonresponders to antidepressants.

有趣的是，2009 年的一项研究表明，如果人们的饮食中 omega-6 与 3 的比例较高，但未能补充足够的 omega-3，则不仅炎症细胞因子标记物（如 IL-6 和 TNF α）升高，而且往往对抗抑郁药物无反应。

Shifting that omega-3 omega-6 ratio did a couple things.

改变 omega-3 omega-6 的比例有很多作用。

Andrew Huberman:

安德鲁·休伯曼：

First of all, increasing the amount of EPA shifted the ratio so it was higher omega-3 to omega-6 ratio, which was good, lowered the inflammation markers and then allowed antidepressants to have their effect even at low doses.

首先，增加 EPA 的含量会改变比例，使 omega-3 与 omega-6 的比例更高，这很好，降低了炎症标志物，然后即使在低剂量下也能让抗抑郁药发挥作用。

Here's the really interesting thing.

这是真正有趣的事情。

It worked by increasing heart rate variability.

它通过增加心率变异性发挥作用。

You think, well, how in the world would this happen?

你想，这到底是怎么发生的？

That's a ton of effects, but the way it works is because of the way that these things are impacting the gut and the autonomic nervous system.

这是有很多影响的，但它的作用方式是因为这些东西影响肠道和自主神经系统的方式。

Remember earlier I said the vagus includes connections from the heart signaling about sensory information about how fast the heart is beating to the brain, not just stuff from the lungs but information from the heart.

还记得之前我说过迷走神经包括来自心脏的连接，这些连接向大脑发出有关心脏跳动速度的感觉信息，不仅是来自肺部的信息，还有来自心脏的信息。

The brain then adjusts heart rate by heart rate variability.

然后大脑通过心率变异性来调整心率。

It's incredible that there's a way that one can use the gut, the ingestion of more of these EPAs either through food or supplementation, to increase heart rate variability and thereby to improve symptoms, meaning reduce symptoms of depression, and to even make low levels of antidepressants that wouldn't otherwise work, work.

令人难以置信的是，有一种方法可以利用肠道，通过食物或补充剂摄入更多的 EPA，以增加心率变异性，从而改善症状，这意味着减少抑郁症状，甚至可以使本来不起作用的低浓度抗抑郁药发挥作用。

Andrew Huberman:

安德鲁·休伯曼：

I think I like this study so much because A, it's super cool.

我想我非常喜欢这项研究，因为它太酷了。

It bridges the brain-body access.

它架起了大脑与身体之间的桥梁。

It incorporates nutrition and micronutrients and the brain, but also because it really points to something that we hear all the time, which is that our body is a whole system.

它融合了营养、微量营养素和大脑，还因为它确实指向了我们一直听到的东西，那就是我们的身体是一个完整的系统。

It's working as a whole system, and the brain isn't working in isolation up there in the skull.

它作为一个完整的系统工作，大脑并不是在头骨中孤立地工作。

It's reacting to things that are happening in the body, in the gut, and in the heart rate and heart rate variability, and that the things we ingest can have a profound effect on them.

它对身体、肠道、心率和心率变异性发生的事情做出反应，我们摄入的东西会对它们产生深远的影响。

Andrew Huberman:

安德鲁·休伯曼：

Now of course, I really want to emphasize something which is that no one compound or nutrient or supplement or drug or behavior, for that matter, is going to be the be-all end-all of shifting out of depression or improving one's mood or improving sleep.

当然，现在我真的想强调一点，就这一点而言，没有任何一种化合物、营养素、补充剂、药物或行为能够成为摆脱抑郁、改善情绪或改善睡眠的最终目的。

It's a constellation of things.

这是一个事物的星座。

This is especially true when people start to get excited about supplements and drugs of all kinds and their potential for various things.

当人们开始对各种补充剂和药物及其各种潜力感到兴奋时尤其如此。

Right now there's a lot of excitement about psychedelics and their therapeutic uses and I think great, but as a good friend of mine who's a physician clinician says, better living through chemistry still requires better living.

现在，人们对迷幻药及其治疗用途感到非常兴奋，我认为这很好，但正如我的一位临床医生好朋友所说，通过化学实现更好的生活仍然需要更好的生活。

You cannot expect to take a compound, regardless of source or potency and have it completely shift your experience of life without having to continue to engage in the proper behaviors, all the things we know.

你不能期望服用一种化合物，无论其来源或效力如何，并让它完全改变你的生活体验，而不必继续采取正确的行为，所有我们知道的事情。

Proper sleep, exercise, social connection, food, et cetera.

适当的睡眠、锻炼、社交、食物等等。

There are many others as well.

还有很多其他的。

Andrew Huberman:

安德鲁·休伯曼：

I still find that this collection of studies about omega-3 to omega-6 ratios to be profoundly important, so much so that it's completely changed the way that I think about food, the foods I eat.

我仍然发现这一系列关于 omega-3 与 omega-6 比例的研究非常重要，以至于它完全改变了我对食物和我吃的食物的看法。

I do supplement.

我做补充。

I don't necessarily think that's for everybody, but I really think it's incredible that there are these compounds that have these robust effects on our feelings of wellbeing.

我不一定认为这适合所有人，但我真的认为这些化合物对我们的幸福感产生如此强大的影响是令人难以置信的。

There are others too.

还有其他人。

Andrew Huberman:

安德鲁·休伯曼：

That 1,000-milligram-per-day threshold of fish oil that's beneficial requires that one take reasonable amount of these things either through food or through supplementation.

每天 1,000 毫克鱼油的有益阈值要求人们通过食物或补充剂摄入合理数量的这些物质。

I acknowledge that not everyone wants to take fish oil.

我承认并不是每个人都想服用鱼油。

There are a couple reasons why one might want to avoid that.

人们可能想要避免这种情况的原因有几个。

One would be for ethical reasons.

其中之一是出于道德原因。

You have an emotional relationship or a relationship to the environment that makes you not want to ingest fish-related products.

您与环境的情感关系或关系使您不想摄入与鱼类相关的产品。

Andrew Huberman:

安德鲁·休伯曼：

There's krill oil.

有磷虾油。

Krill is still an organism.

磷虾仍然是一种有机体。

It's a little tiny thing that whales eat a lot of and people generally eat very little of.

这是一种很小的东西，鲸鱼吃得很多，而人们通常吃得很少。

Krill is out there.

磷虾就在那里。

I personally, just me, I don't know why I didn't react well to krill.

就我个人而言，我不知道为什么我对磷虾反应不好。

It didn't make me feel very good.

这并没有让我感觉很好。

I had some skin itchies and things like that, and they stopped when I stopped taking it.

我有一些皮肤瘙痒之类的症状，当我停止服用时它们就停止了。

But I don't want to bias you against it if that's your preference.

但如果这是你的偏好，我不想让你产生偏见。

Some people really like krill oil as a source of omega-3s.

有些人非常喜欢磷虾油作为 omega-3 的来源。

Andrew Huberman:

安德鲁·休伯曼：

I did mention some of the other sources like chia seeds and flax seeds, but as you'll notice, these are not things that we tend to ingest a lot of on a regular basis.

我确实提到了一些其他来源，例如奇亚籽和亚麻籽，但您会注意到，这些并不是我们经常摄入的东西。

It is possible to get omega-3s from meats if the animals have grazed on grasses that contain a lot of omega-3s.

如果动物吃的草含有大量 omega-3，则有可能从肉类中获取 omega-3。

For those of you that ingest meat, the source of those meats is going to be very important, as it relates to omega-3s.

对于那些吃肉的人来说，这些肉类的来源非常重要，因为它与 omega-3 相关。

Andrew Huberman:

安德鲁·休伯曼：

Even within the category of fish oil, there's a concern sometimes about mercury and other contaminants.

即使在鱼油类别中，有时也会担心汞和其他污染物。

You want to go with a brand that emphasizes that they've gone to really good sources and that they decontaminate, regardless.

你想要选择一个强调其来源非常好的品牌，并且无论如何都会去污。

You have to search out those brands.

你必须搜索这些品牌。

There's a test that you can do as to whether or not the fish oil is rancid or not.

您可以进行一项测试来确定鱼油是否酸败。

Some people take it in liquid form, some people take in capsule form.

有些人以液体形式服用，有些人以胶囊形式服用。

The liquid form is going to be more affordable.

液体形式将更便宜。

The capsule form is a little easier and a little more portable.

胶囊形式更容易一些并且更便携一些。

Andrew Huberman:

安德鲁·休伯曼：

You can actually just chew one of the gel tablets and if it tastes really fishy and rancid you'll know, it's disgusting.

实际上，你只需咀嚼其中一颗凝胶片，如果它尝起来真的很腥而且腐臭，你就会知道，它很恶心。

You'll want to spit it out.

你会想把它吐出来。

If it doesn't and it's tolerable, then you'll know that it's okay.

如果没有并且可以忍受，那么您就会知道没关系。

Unfortunately, you have to buy it first in order to do that.

不幸的是，您必须先购买它才能做到这一点。

Although, I don't know, maybe you can get them to open up the bottle for you in the store and tell them that you don't want to try it.

不过，我不知道，也许你可以让他们在商店里为你打开瓶子，并告诉他们你不想尝试。

Someday, perhaps fish oil and omega-3s, it'll be like tasting wine at a restaurant where you can send it back.

有一天，也许鱼油和 omega-3 脂肪酸，就像在餐馆品尝葡萄酒一样，你可以把它寄回去。

For now, I think you have to purchase it first.

现在，我认为你必须先购买它。

Find a brand you trust and like and then work with them, if you decide to go that route, of course.

当然，如果您决定走这条路，找到一个您信任和喜欢的品牌，然后与他们合作。

Andrew Huberman:

安德鲁·休伯曼：

There are other compounds that are also interesting for mood elevation that are essentially like foods or are supplement-based that now, fortunately, there are really good data from peer-reviewed studies.

还有其他化合物对于情绪提升也很有趣，它们本质上类似于食物或基于补充剂，幸运的是，现在有来自同行评审研究的非常好的数据。

The next one I want to mention because I think it's really interesting is L-carnitine.

我想提的下一个是左旋肉碱，因为我认为它非常有趣。

Now L-carnitine has been around a long time, and it's been discussed in the context of heart health and a number of other things.

现在，左旋肉碱已经存在很长时间了，人们在心脏健康和其他许多事情的背景下讨论它。

It was actually being touted as a bit of a weight loss agent in the early '90s.

实际上，在 90 年代初，它就被吹捧为一种减肥剂。

But L-carnitine actually has some really impressive effects on depression.

但左旋肉碱实际上对抑郁症有一些令人印象深刻的作用。

Again, we will look to PubMed because looking at examine.com is essentially, for me anyway, looking at PubMed.

再说一次，我们会关注 PubMed，因为无论如何，对我来说，查看 exam.com 本质上就是关注 PubMed。

Andrew Huberman:

安德鲁·休伯曼：

What is L-carnitine?

什么是左旋肉碱？

Okay.

好的。

L-carnitine is most prevalent in meat and in beef in particular.

左旋肉碱在肉类中尤其是牛肉中最为普遍。

Now for the vegans, please know that L-carnitine is available through nonmeat sources as well, although it's not as enriched in nonmeat sources.

现在，对于素食主义者来说，请注意，左旋肉碱也可以通过非肉类来源获得，尽管它在非肉类来源中的含量不那么丰富。

It's a really interesting molecule because acetyl L-carnitine is essentially what's made from L-carnitine.

这是一个非常有趣的分子，因为乙酰左旋肉碱本质上是由左旋肉碱制成的。

But acetylated, if you're interested in the biochemistry, you can look that up.

但是乙酰化，如果你对生物化学感兴趣，你可以查一下。

It's acetylated into a form that can cross the blood-brain barrier.

它被乙酰化成可以穿过血脑屏障的形式。

Andrew Huberman:

安德鲁·休伯曼：

The blood-brain barrier, or BBB, is a barrier, it's a wall around the brain.

血脑屏障（BBB）是一道屏障，是大脑周围的一堵墙。

You have this barrier because the brain is so important, and it has this feature that the neurons there don't recreate themselves after injury like other organs of the body.

之所以有这个屏障，是因为大脑非常重要，并且它具有这样的功能，即那里的神经元在受伤后不会像身体的其他器官那样自我重建。

There's not a lot of turnover of cells, despite what you might have heard.

尽管您可能听说过，但细胞更新率并不高。

Nature has created this BBB, this blood-brain barrier, to make sure that certain molecules, in particular large molecules, don't get across the blood-brain barrier because it can be damaging to those tissues.

大自然创造了这种血脑屏障，即血脑屏障，以确保某些分子，特别是大分子，不会穿过血脑屏障，因为它可能会损害这些组织。

Andrew Huberman:

安德鲁·休伯曼：

Incidentally, you also have a very rigid or stringent barrier around other organs, which are the gonads.

顺便说一句，其他器官（即性腺）周围也有非常严格或严格的屏障。

The ovaries and the testes and the brain are the organs of the body that nature has gone out of its way to protect, give this additional layer of the blood-brain barrier, or as you might imagine, for the testes and the ovaries, it's going to be the blood-gonadal barrier.

卵巢、睾丸和大脑是大自然竭尽全力保护的身体器官，它们形成了一层额外的血脑屏障，或者正如你想象的那样，对于睾丸和卵巢来说，这将是血脑屏障。

These barriers exist and make it such that just because you eat something, just because you ingest it, doesn't mean it's going to cross the blood-brain barrier.

这些屏障的存在使得仅仅因为你吃了某种东西，仅仅因为你摄入了它，并不意味着它会穿过血脑屏障。

Andrew Huberman:

安德鲁·休伯曼：

But L-carnitine, when taken, is acetylated and converted into this form that gets across the blood-brain barrier and it has a lot of effects.

但左旋肉碱在服用后会被乙酰化并转化为这种形式，可以穿过血脑屏障，并且具有很多作用。

It's involved in mitochondrial activation of long chain fatty acids, which that's a big mouthful, that we can get into sometime when we're talking about metabolics.

它涉及长链脂肪酸的线粒体激活，这是一个很大的问题，我们可以在谈论代谢时讨论。

But it has some interesting effects on the neuro side.

但它对神经方面有一些有趣的影响。

If you decide to check it out on examine.com, you'll see some really interesting things.

如果您决定在 Examiner.com 上查看，您会看到一些非常有趣的东西。

Lots of effects on ammonia, C-reactive proteins, things of that sort.

对氨、C 反应蛋白等有很多影响。

Blood glucose is lowered, et cetera.

血糖降低等等。

That's all stuff that's at the level of blood and periphery.

这些都是血液和外周层面的东西。

Slight effects and lowering cholesterol.

作用轻微，还有降低胆固醇的作用。

Andrew Huberman:

安德鲁·休伯曼：

Here's some interesting ones.

这里有一些有趣的。

Rates of pregnancy go way up when people are taking L-carnitine.

当人们服用左旋肉碱时，怀孕率会大幅上升。

Both the father and the mother, both the source of sperm and the source of egg, are affected in ways that favor pregnancy.

父亲和母亲，作为精子的来源和卵子的来源，都会受到有利于怀孕的影响。

It does increase, here we go again with sperm quality, sperm motility in males, and it seems to have positive effects on females that have polycystic ovary syndrome.

它确实会增加，我们再次讨论男性的精子质量和精子活力，它似乎对患有多囊卵巢综合症的女性有积极的影响。

Check that out.

检查一下。

The effects are very strong.

效果非常强大。

There are three studies listed there.

那里列出了三项研究。

Again, I'm not promoting this, but, that people take L-carnitine, especially if you're trying to get pregnant, but check it out because the effects there and the studies that are mentioned are published in peer-reviewed rigorous journals.

再说一遍，我不是在提倡这一点，但是，人们服用左旋肉碱，特别是如果您想怀孕，但请检查一下，因为那里的效果和提到的研究已发表在经过同行评审的严格期刊上。

Andrew Huberman:

安德鲁·休伯曼：

In terms of the neural effects, those are quite interesting.

就神经效应而言，这些非常有趣。

The effects on depression are still emerging, but they do seem to exist, that people feel a notable decrease in depressive symptoms.

对抑郁症的影响仍在显现，但它们似乎确实存在，人们感觉抑郁症状显着减轻。

There are seven studies listed on examine.com that it has a notable benefit in variety of circumstances where participants have heightened depression already.

Examiner.com 上列出了七项研究，表明它在参与者抑郁程度已经加剧的各种情况下具有显着的益处。

They start taking L-carnitine and they start feeling better.

他们开始服用左旋肉碱，并且开始感觉好多了。

They talk about dosages in those various studies.

他们谈论这些不同研究中的剂量。

It also has been shown to having notable decrease in the symptoms of autism, which I find fascinating.

它还被证明可以显着减少自闭症的症状，我觉得这很有趣。

Also, again, the things we ingest impact the chemicals in our brain and how they impact the rest of our body.

此外，我们摄入的东西也会影响我们大脑中的化学物质以及它们如何影响我们身体的其他部分。

Andrew Huberman:

安德鲁·休伯曼：

There're other things.

还有其他事情。

It's been used to treat certain forms of alcohol dependence.

它已被用于治疗某些形式的酒精依赖。

I think this is going to be a very exciting and emerging area.

我认为这将是一个非常令人兴奋的新兴领域。

We're going to do a whole month about addiction.

我们将用整整一个月的时间来讨论成瘾问题。

I've got a great guest lined up for that month, but there's now an emerging field about what people can take and supplement to help ease the cravings and the withdrawal when trying to quit drugs of abuse, like cocaine, alcohol, heroin, and smoking and things of that sort.

那个月我有一位很棒的客人在排队，但现在有一个新兴领域，关于人们在试图戒掉可卡因、酒精、海洛因、吸烟等滥用药物时可以服用什么和补充什么来帮助缓解渴望和戒断症状。

So really interesting area.

非常有趣的区域。

This is, I like to think it is the early days and then we're going to discover a lot more.

我认为现在还处于早期阶段，然后我们会发现更多。

There's a huge list of things here.

这里有一个巨大的清单。

Since we talked about pain on a previous episode, and I know a lot of people have written to me about fibromyalgia.

自从我们在上一集中讨论了疼痛以来，我知道很多人写信给我谈论纤维肌痛。

It does, L-carnitine has been shown to reduce symptoms of fibromyalgia.

确实如此，左旋肉碱已被证明可以减轻纤维肌痛的症状。

Again, all the links to studies are on examine.com.

再次强调，所有研究的链接都在 Exam.com 上。

Totally free site.

完全免费的网站。

Andrew Huberman:

安德鲁·休伯曼：

That was my bulldog being a battering ram.

那是我的斗牛犬是一只攻城槌。

There's nothing graceful about this bulldog.

这只斗牛犬一点也不优雅。

He's decided he wanted to leave to go get drink of water, and so please forgive the noise.

他决定离开去喝水，所以请原谅噪音。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so now let's turn to another aspect of the gut-brain relationship that will surprise you, in some cases might shock you and that has some really cool and actionable biology.

好吧，现在让我们转向肠道与大脑关系的另一个方面，它会让您感到惊讶，在某些情况下可能会让您感到震惊，并且它具有一些非常酷且可操作的生物学原理。

That's the gut microbiome, probiotics and prebiotics.

这就是肠道微生物组、益生菌和益生元。

I know today we're talking about emotions and not pain, but I'd be remiss if I didn't mention another effect of acetyl L-carnitine that's been reported and that you can find listed with link to study on examine.com, which is its effect in reducing the symptoms of migraine.

我知道今天我们谈论的是情绪而不是疼痛，但如果我没有提到乙酰左旋肉碱的另一种作用，即已报道的乙酰左旋肉碱的另一种作用，您可以在 Examiner.com 上找到该作用，并附有研究链接，那就是它在减轻偏头痛症状方面的作用。

This was a randomized controlled trial with 133 participants who had frequent migraines.

这是一项随机对照试验，有 133 名经常患有偏头痛的参与者参与。

They were taking 500 milligrams of L-carnitine, or nothing, for 12 weeks.

他们在 12 周内服用 500 毫克左旋肉碱，或者不服用任何药物。

The control experiment there is a little bit tricky, but it had a significant effect on reducing the number of migraine attacks per month.

那里的对照实验有点棘手，但它对减少每月偏头痛发作次数有显着效果。

Andrew Huberman:

安德鲁·休伯曼：

I find that really interesting, and there's a lot more listed there about the study.

我发现这真的很有趣，并且还列出了更多有关该研究的信息。

I think these compounds are powerful.

我认为这些化合物很强大。

They carry risks for certain people, not for others.

它们会给某些人带来风险，但不会给其他人带来风险。

Again, you have to find out what's right for you.

再说一次，你必须找出什么适合你。

I do think they are super interesting as potential therapeutics for various people.

我确实认为它们对于不同的人来说是非常有趣的潜在疗法。

Andrew Huberman:

安德鲁·休伯曼：

What's the deal with the gut microbiome and the gut-brain access?

肠道微生物组和肠脑通路有什么关系？

Today, we've actually been talking a lot already about the gut-brain access that has nothing to do with microbiomes.

今天，我们实际上已经讨论了很多与微生物组无关的肠脑通路。

We've been talking about this vagus nerve that connects providing sensory information from the body to the brain.

我们一直在谈论这种迷走神经，它连接从身体到大脑提供感觉信息。

Then the brain also sends in the same nerve, motor information to control the motility, the gut, the heart rate, how fast we breathe, and deployment of immune stuff.

然后大脑也会发送相同的神经、运动信息来控制运动、肠道、心率、呼吸速度以及免疫物质的部署。

Killer cells and things of that sort.

杀伤细胞之类的东西。

Andrew Huberman:

安德鲁·休伯曼：

But oftentimes, when we hear about the gut-brain access these days, it's a discussion about the gut microbiome.

但现在，当我们听到肠脑通路时，常常是在讨论肠道微生物组。

Once again, we're in a situation where there's incredible biology.

我们再一次处于一个有着令人难以置信的生物学的境地。

I'm very happy there's so much discussion about the gut microbiome.

我很高兴有这么多关于肠道微生物组的讨论。

I am somewhat dismayed and concerned that most of what I hear out there is either false or partially false.

我有些沮丧和担心，因为我听到的大部分内容要么是错误的，要么是部分错误的。

We're going to clear up some of the misconceptions, first by understanding the biology, and then we're going to talk about some of the actionable items.

我们将首先通过了解生物学来消除一些误解，然后我们将讨论一些可操作的项目。

Andrew Huberman:

安德鲁·休伯曼：

It is true that we have a lot of these little microorganisms living in our gut.

确实，我们的肠道里生活着很多这样的小微生物。

They're not there because they want to help us.

他们不在那里是因为他们想帮助我们。

They don't have brains.

他们没有大脑。

They are adaptive, however.

然而，它们具有适应性。

They try and find and create environments that make it easier for them to proliferate.

他们尝试寻找和创造使他们更容易繁殖的环境。

They don't care about you and me, but they are perfectly willing to exploit you and me in order to make more of themselves.

他们不关心你和我，但他们完全愿意利用你和我来让自己变得更好。

The same way viruses are.

病毒也是如此。

Viruses don't have a mind.

病毒没有思想。

They infect cells, they hijack the genome, and they use that genome to make more of themselves.

它们感染细胞，劫持基因组，并利用该基因组来制造更多的自身。

Andrew Huberman:

安德鲁·休伯曼：

The microbiota that live in us vary along the length of our digestive tract.

我们体内的微生物群沿着消化道的长度而变化。

Let's just take a step back and think about how our body plan is made.

让我们退一步思考一下我们的身体计划是如何制定的。

We are actually a series of tubes.

我们实际上是一系列的管子。

Our brain is actually a tube.

我们的大脑实际上是一根管子。

You see, it's all squishy on the outside and then it's got that long thing, the spinal cord that goes down to the base of the spine.

你看，它的外面都是软软的，然后有一个很长的东西，脊髓，一直延伸到脊柱的底部。

That's the central nervous system.

那是中枢神经系统。

That all started out as a tube.

这一切都是从一根管子开始的。

It just looks like a cauliflower on the other end up in the brain because the tube is so big and it has to be crammed into the skull so it gets all wrinkled up.

它看起来就像大脑另一端的花椰菜，因为管子太大了，必须塞进头骨里，所以它就会起皱。

But if we were to display it out, you'd find that it's just one big tube.

但如果我们把它展示出来，你会发现它只是一根大管子。

Andrew Huberman:

安德鲁·休伯曼：

Similarly, our digestive tract and our airways are essentially one big tube.

同样，我们的消化道和呼吸道本质上是一根大管。

It starts with our mouth, also our nose, and then we have all these other tubes that go down through our throat and then into our stomach and then into our various intestines.

它从我们的嘴开始，还有我们的鼻子，然后我们有所有其他管道穿过我们的喉咙，然后进入我们的胃，然后进入我们的各个肠道。

Then the tube ends out the other end.

然后管子从另一端伸出。

We are one long tube for digestion.

我们是一根消化的长管。

Inside of that tube is a mucosal lining.

该管的内部是粘膜内层。

It's these little microvilli.

就是这些小微绒毛。

Tiny, tiny, tiny little velvety ends of cells that are able to move and move things along and mucus, mucosa.

细胞的微小、微小、微小的天鹅绒般的末端，能够移动和移动物体以及粘液、粘膜。

Andrew Huberman:

安德鲁·休伯曼：

And the conditions of that mucosal lining set a number of different things.

粘膜内层的条件决定了许多不同的事情。

It sets the rate of our digestion and the quality of our digestion, it sets, for instance, our immune system.

它决定了我们的消化速度和消化质量，例如，它决定了我们的免疫系统。

Most people probably don't realize this, but most infections in the environment...

大多数人可能没有意识到这一点，但环境中的大多数感染......

Well, they have to get into our bodies somehow.

好吧，它们必须以某种方式进入我们的身体。

Some of them are inhaled, a lot of them go into our mouth and lodge in the mucosal lining of the mouth, and then infections start there.

其中一些被吸入，许多进入我们的口腔并停留在口腔粘膜内层，然后从那里开始感染。

You've probably had the experience, unfortunately, of feeling like you have a tick in your throat, like something's irritating your throat, and then it kind of migrates up into a head cold or runny nose.

不幸的是，你可能有过这样的经历，感觉喉咙里有蜱虫，就像有什么东西刺激你的喉咙，然后它就会演变成头痛或流鼻涕。

Sometimes it'll start as a headache, sometimes it won't.

有时一开始会感到头痛，有时则不会。

But things that are in our...

但我们身边的事物...

can migrate down into the gut.

可以向下迁移到肠道。

Andrew Huberman:

安德鲁·休伯曼：

So we're ingesting things all the time; think about air, bacteria, viruses — they're making their way into our gut.

所以我们一直在摄取东西；想想空气、细菌、病毒——它们正在进入我们的肠道。

And some of those bacteria live in the gut, and some of those bacteria bias the mucosal lining in the gut, stomach and intestines to be more acidic or more basic so that they can make more of themselves, so they can replicate.

其中一些细菌生活在肠道中，其中一些细菌使肠道、胃和肠的粘膜内层偏向酸性或碱性，这样它们就可以制造更多的自身，从而可以复制。

They like a particular comfort, it's like they like a particular kind of bedding to lie down in and create more of themselves.

他们喜欢一种特别的舒适感，就像他们喜欢一种特殊的床上用品，可以躺在上面创造更多的自我。

Now, some of those mucosal linings that they promote make us feel better, they make us feel more alert, they bolster our immune system, and others make us feel worse.

现在，它们促进的一些粘膜内层让我们感觉更好，让我们感觉更警觉，它们增强我们的免疫系统，而另一些则让我们感觉更糟。

First rule, the microbiome isn't good or bad.

第一条规则，微生物组没有好坏之分。

Some of these little bugs that live in us do bad things to us, they make us feel worse, they lower our immunity, they affect us in negative ways.

生活在我们体内的一些小虫子会对我们产生不好的影响，它们让我们感觉更糟，它们降低我们的免疫力，它们以负面的方式影响我们。

Andrew Huberman:

安德鲁·休伯曼：

Some of them make us feel better, and they do that mainly by changing the conditions of our gut environment.

其中一些让我们感觉更好，它们主要通过改变我们肠道环境的条件来做到这一点。

In addition to that, they do impact the neurotransmitters and the neurons that live in the gut and that signal up to the brain to impact things like dopamine and serotonin that we've been talking about previously.

除此之外，它们确实会影响肠道中的神经递质和神经元，并向大脑发出信号，影响我们之前讨论过的多巴胺和血清素等物质。

So there's a vast world now devoted to trying to understand what sources of food, what kinds of foods are good or not good for the gut microbiome.

因此，现在全世界都在致力于了解哪些食物来源、哪些种类的食物对肠道微生物群有益或有害。

So let's just talk about some general rules of thumb related to the research, quality research that's peer-reviewed, and then in a future episode we will go far deeper into the gut microbiome and gut-brain axis.

因此，我们只讨论一些与研究相关的一般经验法则，即经过同行评审的高质量研究，然后在未来的一集中，我们将更深入地了解肠道微生物组和肠脑轴。

But here's a few things that I think you might find surprising.

但我认为以下一些事情可能会让您感到惊讶。

Andrew Huberman:

安德鲁·休伯曼：

First of all, supporting a healthy gut microbiome is good for mood, great for digestion, and great for immune system function.

首先，支持健康的肠道微生物组有利于情绪、消化和免疫系统功能。

However, that does not mean maxing out or taking the most probiotic and prebiotic that you can possibly manage.

然而，这并不意味着最大限度地使用或服用您可以管理的最多的益生菌和益生元。

As I mentioned many times before, I do believe in probiotics, I take probiotics.

正如我之前多次提到的，我确实相信益生菌，我服用益生菌。

But there are studies that show that if you take lots and lots of certain probiotics, like lactobacillus, and you really ramp up the levels more, it is not a case of more is better.

但有研究表明，如果您服用大量特定的益生菌（例如乳酸菌），并且您的益生菌水平确实提高得更多，那么并不是越多越好。

There are things like brain fog that can come from that — brain fog is just this inability to focus, people feel really not well generally.

诸如脑雾之类的东西可能就是由此产生的——脑雾就是无法集中注意力，人们普遍感觉不太舒服。

Some of those studies are a little bit controversial, but I think it's fair to say that if people really increase the amount of probiotic that they're taking beyond a certain amount, then they start feeling foggy in the mind.

其中一些研究有点争议，但我认为可以公平地说，如果人们真的将益生菌的服用量增加到超过一定量，那么他们就会开始感到头脑模糊。

Andrew Huberman:

安德鲁·休伯曼：

Now, what's too much?

现在，什么太多了？

Well I get probiotics from...

嗯，我从...获取益生菌

I've mentioned before, from Athletic Greens; you can get them from fermented foods like sauerkraut, pickles, kimchi, natto; these are different sources from around the world.

我之前提到过，来自运动绿党；你可以从酸菜、泡菜、泡菜、纳豆等发酵食品中获取它们；这些是来自世界各地的不同来源。

Actually I'd love to hear some of the other sources that people know, other foods from around the world.

事实上，我很想听听人们知道的一些其他来源，来自世界各地的其他食物。

I'm fascinated by the way in which different cultures have all arrived at these foods that provide and support healthy microbiomes because they're fermented.

我着迷于不同文化中产生这些食物的方式，这些食物可以提供和支持健康的微生物组，因为它们是经过发酵的。

I have a colleague at Stanford, Justin Sonnenburg, he and I have talked about this.

我在斯坦福大学有一位同事贾斯汀·索南伯格（Justin Sonnenburg），我和他讨论过这个问题。

I don't want to quote him inappropriately, but we've had discussions about, and they've published that the ingestion of fermented foods is one of the best ways to support healthy levels of gut microbiota without exceeding the threshold that would cause things like brain fog.

我不想不恰当地引用他的话，但我们已经讨论过，并且他们已经发表了这样的观点：摄入发酵食品是支持肠道微生物群健康水平而不超过导致脑雾等问题的阈值的最佳方法之一。

Andrew Huberman:

安德鲁·休伯曼：

So foods and fermented foods are going to be the best source, and there are a number of different ways that one could do that.

因此，食物和发酵食品将是最好的来源，并且有多种不同的方法可以做到这一点。

Some people don't like fermented foods, however some people supplement it.

有些人不喜欢发酵食品，但有些人会补充发酵食品。

So it isn't a case of more is better, okay?

所以这并不是越多越好，好吗？

So we know that.

所以我们知道这一点。

The other is that it is true that healthy gut microbiota have been shown to improve symptoms of certain psychiatric illnesses, as well as certain conditions like particular features along the autism spectrum.

另一个事实是，健康的肠道微生物群确实已被证明可以改善某些精神疾病的症状，以及某些病症，例如自闭症谱系的特定特征。

Which is interesting, and those effects are probably due to not just improvement of immune system function but to the conditions in which the neurons that sense nutrients convey information to the brain and increase levels of serotonin and/or dopamine.

有趣的是，这些效果可能不仅归因于免疫系统功能的改善，还归因于感知营养的神经元向大脑传递信息并增加血清素和/或多巴胺水平的条件。

So gut microbiome provides kind of a foundation for healthy gut and healthy gut-brain axis.

因此，肠道微生物组为健康的肠道和健康的肠脑轴提供了基础。

Andrew Huberman:

安德鲁·休伯曼：

So much so that some people report that when they start eating small bits, because it doesn't require a lot, of fermented foods, that their overall mood is better.

以至于有些人报告说，当他们开始吃少量发酵食品时，因为不需要大量发酵食品，他们的整体情绪会更好。

Not unlike the effects of EPA, although I don't think it's been looked at directly in the context of clinical depression yet.

与 EPA 的作用没有什么不同，尽管我认为还没有在临床抑郁症的背景下直接研究它。

And if someone knows of a study, please mention it in the comments, that would be terrific.

如果有人知道一项研究，请在评论中提及，那就太好了。

There are some things that you can do to really damage your gut microbiome, and this is where there's a huge misconception that I want to clear up.

你可以做一些事情来真正损害你的肠道微生物组，这就是我想要澄清的一个巨大的误解。

There was a study that was published in Nature, which is among the three top journals that we have in science.

有一项研究发表在《自然》杂志上，它是我们科学界三大顶级期刊之一。

Nature, Science and Cell are considered the top tops.

《Nature》、《Science》和《Cell》被认为是最顶尖的。

But, excellent journal that showed that artificial sweeteners, but a particular artificial sweetener, which was saccharin, can disrupt the gut microbiome in ways that detrimental to a number of different health markers, increasing inflammatory cytokines, and all the other bad things that happen when the gut microbiome is thrown off-kilter.

但是，一篇优秀的期刊表明，人工甜味剂，但一种特殊的人工甜味剂，即糖精，可以破坏肠道微生物组，从而损害许多不同的健康标志物，增加炎症细胞因子，以及当肠道微生物组失衡时发生的所有其他不良情况。

That study was widely discussed, but there were a few things that were not mentioned there that are really important.

这项研究得到了广泛的讨论，但有一些真正重要的事情没有被提及。

That study was about saccharin, in particular.

该研究特别是关于糖精的。

Saccharin is not the most typical artificial sweetener that's used — the most typical artificial sweeteners that are used are things like aspartame, so-called NutraSweet, or sucralose, or these days stevia; there's monk fruits.

糖精并不是最典型的人工甜味剂——最典型的人工甜味剂是阿斯巴甜（所谓的 NutraSweet）、三氯蔗糖，或者现在的甜菊糖；有和尚果。

To my knowledge, and please correct me if anyone knows of any studies, to my knowledge, the negative effects of artificial sweeteners on the gut microbiome were restricted to saccharin.

据我所知，如果有人知道任何研究，请纠正我，据我所知，人工甜味剂对肠道微生物组的负面影响仅限于糖精。

Now there is enough chemical similarity between saccharin and some of the other ones that I mentioned, but not all of them.

现在，糖精和我提到的其他一些糖精之间有足够的化学相似性，但不是全部。

Andrew Huberman:

安德鲁·休伯曼：

For instance, stevia, monk fruit are distinct in their chemical makeup so that they probably don't have, if they have any, have lower effects, negative effects on the gut microbiome, but it should still be tested.

例如，甜叶菊、罗汉果的化学成分不同，因此它们可能不会（如果有的话）对肠道微生物组产生较低的影响和负面影响，但仍应进行测试。

So saccharin is really...

那么糖精真的...

It was shown in this study, in several other studies, can really negatively infect, impact, excuse me, the quality of the gut microbiome.

这项研究以及其他几项研究表明，它确实会对肠道微生物群的质量产生负面影响，影响。

Interestingly, the narrative around artificial sweeteners and gut microbiome is incorrect.

有趣的是，有关人工甜味剂和肠道微生物组的叙述是不正确的。

Most people thought, "Oh, saccharin is bad for the microbiome, it must kill the microbiome." And so you hear people saying, "Oh, artificial sweeteners kill the microbiome." That's not true at all; in fact in that very same study published in Nature they showed that the negative effects of saccharin on the microbiome could be blocked or eliminated by giving antibiotics.

大多数人认为，“哦，糖精对微生物组有害，它一定会杀死微生物组。”所以你会听到人们说，“哦，人工甜味剂会杀死微生物组。”这根本不是真的。事实上，在《自然》杂志上发表的同一项研究中，他们表明，通过给予抗生素可以阻止或消除糖精对微生物组的负面影响。

Andrew Huberman:

安德鲁·休伯曼：

So what happens is certain artificial sweeteners, in particular saccharin, disrupt the microbiome and make the environment within the gut, that mucosal lining, more favorable to bacteria microbiota that are not good for the organism, okay?

那么，某些人造甜味剂，特别是糖精，会破坏微生物组，使肠道内的环境（即粘膜内层）更有利于对有机体不利的细菌微生物群，好吗？

This is an important distinction.

这是一个重要的区别。

It's not just a language thing where people say, "Oh, it kills the microbiome." It doesn't kill the microbiome, it shifts the microbiome.

这不仅仅是人们说“哦，它会杀死微生物组”的语言问题。它不会杀死微生物组，而是改变微生物组。

And shifts in the microbiome can be good or they can be bad, and that takes us to another topic that's a bit of a hot button topic, but I'm willing to go there because I think it deserves conversation.

微生物组的变化可能是好的，也可能是坏的，这将我们带到了另一个有点热门的话题，但我愿意去那里，因为我认为它值得讨论。

Which is nowadays there are many examples out there where people have switched from a kind of standard diet, or even a vegetarian diet, or vegan diet, to a keto diet.

现在有很多例子，人们从一种标准饮食，甚至是素食饮食，或纯素食饮食，转向酮饮食。

Andrew Huberman:

安德鲁·休伯曼：

Now keto doesn't necessarily have to mean the ingestion of meats, but it can.

现在，酮不一定意味着摄入肉类，但它可以。

And they experience positive effects for themselves.

他们也为自己带来了积极的影响。

Not everybody, and I've talked previously about what I believe is incorrect marketing of keto as it relates to the cosmetic effects and some of the challenges with sleep that some people have.

不是每个人，我之前已经谈到过我认为对酮的营销是不正确的，因为它与美容效果和某些人面临的一些睡眠挑战有关。

But some people love keto, and it works great for them.

但有些人喜欢酮，它对他们很有用。

But the ketogenic diet is interesting because when one shifts to the ketogenic diet, there is a shift in the gut microbiome, and some people end up feeling better, some people end up feeling worse.

但生酮饮食很有趣，因为当一个人转向生酮饮食时，肠道微生物群就会发生变化，有些人最终感觉更好，有些人最终感觉更糟。

Likewise, some people go from ingesting animal products, including meat, or they're vegetarian and they go to vegan, and they experience positive shifts in mood and affect.

同样，有些人从摄入动物产品（包括肉类）开始，或者他们是素食主义者，然后转向纯素食，他们的情绪和情感会经历积极的转变。

Andrew Huberman:

安德鲁·休伯曼：

And we know that the transition to a more plant-based diet, and especially the enrichment of fiber that's present in those diets, also creates dramatic shifts in the gut microbiome.

我们知道，向植物性饮食的转变，尤其是这些饮食中富含纤维，也会使肠道微生物群发生巨大的变化。

Some people feel better doing that, some people feel worse.

有些人这样做感觉更好，有些人感觉更糟。

And of course it's going to depend on whether or not you're ingesting a lot of processed foods or not.

当然，这取决于您是否摄入大量加工食品。

There was a paper published in Cell, a Cell Press journal obviously, excellent journal, showing that ingestion of processed foods, regardless of whether or not they come from animal sources or nonanimal sources, the processed foods themselves tend to create activity within the body, and this surely has roots in the nervous system that lead to overconsumption of calories and weight gain.

细胞出版社的期刊《细胞》（Cell）上发表了一篇论文，这显然是一本优秀的期刊，表明摄入加工食品，无论它们来自动物来源还是非动物来源，加工食品本身往往会在体内产生活性，而这肯定根源于神经系统，导致卡路里过度消耗和体重增加。

Andrew Huberman:

安德鲁·休伯曼：

Even some weight gain that couldn't be explained by increased calories, in other words, processed foods are bad regardless of whether or not you're talking about animal products or nonanimal products.

即使是一些无法用卡路里增加来解释的体重增加，换句话说，加工食品也是不好的，无论你谈论的是动物产品还是非动物产品。

Probably not surprising now, given what you know about these sugar-sensing and other amino acid-sensing cells in the gut that we talked about earlier.

鉴于您对我们之前讨论过的肠道中这些糖敏感细胞和其他氨基酸敏感细胞的了解，现在可能并不奇怪。

So the point of all this is that when I say you have to find what's right for you, that's not a throwaway statement.

所以这一切的重点是，当我说你必须找到适合你的东西时，这并不是一个一次性的说法。

Some people's microbiome, and the lining of their mucosa...

有些人的微生物组和粘膜内层......

Excuse me, the mucosal lining of their throat, of their gut, of their nose, everything is improved by diets that are heavily meat-based and don't have many plants.

对不起，他们的喉咙、肠道、鼻子的粘膜内壁，一切都因以肉类为主且植物含量不多的饮食而得到改善。

Other people do much better on a plant-based diet without many meat products or animal products.

其他人以植物性饮食为主，不含大量肉类产品或动物产品，效果要好得多。

Andrew Huberman:

安德鲁·休伯曼：

It's highly individual, and this probably has roots in genetic makeup, this probably has roots in what people were raised on.

它是高度个体化的，这可能根源于基因构成，这可能根源于人们的成长环境。

Because remember, the nervous system, of course, is set up by your genes, your genetic program.

因为请记住，神经系统当然是由你的基因、你的遗传程序建立的。

But your nervous system, it adapts early in life to your conditions.

但你的神经系统在生命早期就会适应你的情况。

That's what it's for, the reason you have a nervous system is to move your body appropriately towards things that are good for you and away from things that are not.

这就是它的用途，你拥有神经系统的原因是让你的身体适当地转向对你有益的事物，远离那些对你不利的事物。

But also it was designed to adapt; the early life period has this incredible thing about plasticity that we spent a whole month on, so that it can change, so that, yes indeed, some people may like certain foods and react to certain foods better than others because of the way that their nervous system was wired.

但它的设计也是为了适应；生命早期有一种令人难以置信的可塑性，我们花了整整一个月的时间来研究它，以便它可以改变，所以，是的，确实，有些人可能比其他人更喜欢某些食物，并且对某些食物的反应比其他人更好，因为他们的神经系统的连接方式。

Andrew Huberman:

安德鲁·休伯曼：

This enteric, as it's called, nervous system that lines the gut, and that communicates with the brain.

这种肠道神经系统排列在肠道内，并与大脑进行交流。

So most of what I've talked about today is kind of black and white, these are things that are present in all of us.

所以我今天谈论的大部分内容都是非黑即白的，这些是我们所有人身上都存在的东西。

The sugar-sensing neurons of the gut, the way the vagus is wired, the fact that the ratios tend to impact mood, with high omega-3 omega-6 ratios improving mood.

肠道的糖敏感神经元、迷走神经的连接方式、这些比例往往会影响情绪，而高 omega-3 omega-6 比例可以改善情绪。

We talked about all sorts of things in the gut-brain and body-brain axis.

我们讨论了肠道-大脑和身体-大脑轴中的各种事情。

But when it comes to the microbiome, the key thing is that we all have a microbiome.

但说到微生物组，关键是我们都有一个微生物组。

You want a microbiome, but you want to promote the microbiome that is right for you, and that can be shifted and steered by ingesting certain categories of foods and not others.

您想要一个微生物组，但您想要促进适合您的微生物组，并且可以通过摄入某些类别的食物而不是其他食物来改变和引导微生物组。

Andrew Huberman:

安德鲁·休伯曼：

And one thing that really frustrates me is that people show up with an agenda, like all-meat agenda, or a vegan agenda, or a keto agenda, and they talk about these positive effects on the gut microbiome.

真正让我沮丧的一件事是，人们带着议程出现，比如全肉议程、素食议程或酮议程，他们谈论这些对肠道微生物组的积极影响。

And it's all true, frankly, and so it's highly individual.

坦率地说，这都是真实的，因此它是高度个性化的。

Now this doesn't get to any of the ethical issues around animals or the planet, and you hear rabid debates about that on both sides.

现在这并没有涉及任何有关动物或地球的道德问题，你会听到双方对此进行激烈的辩论。

And I am not qualified or equipped to talk about whether or not regenerative agriculture, animal products, or farming, or any of these things, how those actually impact the environment, that is not my expertise.

我没有资格或没有能力谈论再生农业、动物产品或农业，或任何这些事情，它们实际上如何影响环境，这不是我的专业知识。

But when it comes to your health and your microbiome, you want to support the microbiome.

但当涉及到您的健康和微生物组时，您希望支持微生物组。

It's very clear that these fermented foods support the microbiome, that we should be ingesting at least two servings per day, which is quite a lot, that supplementation at low levels can be good, supplementation at high levels can create this brain fog.

很明显，这些发酵食品支持微生物群，我们每天应该至少摄入两份，这是相当多的，低水平的补充可能很好，高水平的补充可能会产生这种脑雾。

Even though some people say that result is controversial, I've experienced this myself, and the data looked to me pretty darn solid.

尽管有人说这个结果有争议，但我自己也经历过，而且数据在我看来非常可靠。

So that's one thing to think about as well.

所以这也是需要考虑的一件事。

And the other thing about the gut microbiome is that it's highly contextual based on other things that you're doing, so even things like exercise, and social well-being, and connection, those things are also impacting the gut microbiome.

关于肠道微生物组的另一件事是，它与您正在做的其他事情高度相关，因此即使是运动、社交福祉和联系等事情也会影响肠道微生物组。

So find the diet that's right for you, and that works for you in the context of the other ethical and lifestyle choices that are important to you, that's my advice.

因此，找到适合您的饮食，并且在对您重要的其他道德和生活方式选择的背景下对您有效，这就是我的建议。

A note about fasting, I have a colleague at Yale who's an expert in the gut microbiome, and he told me something really interesting.

关于禁食的说明，我在耶鲁大学有一位同事，他是肠道微生物组方面的专家，他告诉我一些非常有趣的事情。

Andrew Huberman:

安德鲁·休伯曼：

Which is when we fast, we actually digest certain components within our dietary tract; it actually depletes a good amount of the gut microbiome.

当我们禁食时，我们实际上会消化饮食道中的某些成分；它实际上消耗了大量的肠道微生物组。

And this is interesting; I've had good results from I guess you would call it intermittent, or kind of circadian-type fasting, where I've never done long fasts but where I push out my first meal by a few hours — my first meal's generally around lunchtime or so.

这很有趣；我想你会称之为间歇性禁食，或者昼夜节律型禁食，我取得了很好的结果，我从来没有进行过长时间的禁食，但我把第一顿饭推迟了几个小时——我的第一顿饭通常在午餐时间左右。

But the longer periods of fasting that go for a day, or two or three days are known to deplete the gut microbiome in major ways.

但众所周知，一天、两三天的较长禁食时间会在很大程度上消耗肠道微生物群。

But that's not always necessarily a bad thing, because when it's replenished it often is replenished at levels that exceeded its previous level.

但这并不总是坏事，因为当它被补充时，它的补充水平通常会超过之前的水平。

But I think that some of the GI tract, and even some of the mental effects of returning to eating after feeding, sometimes people don't feel so good when they start eating, they really want food.

但我认为，一些胃肠道，甚至一些喂食后恢复进食的精神影响，有时人们在开始进食时感觉不太好，他们真的很想吃东西。

Andrew Huberman:

安德鲁·休伯曼：

But then they start eating again, they don't feel as good as they did on the fast.

但当他们再次开始进食时，他们感觉不如禁食时那么好。

Some of that may be related to the depletion of the microbiome that occurs during long fasts, so again this is something to think about and talk about with your doctor.

其中一些可能与长时间禁食期间发生的微生物组消耗有关，因此这也是需要考虑并与您的医生讨论的事情。

But the idea that fasting across the board is good, there may be some merits to that, and certainly in some cases.

但全面禁食的想法是好的，可能有一些优点，当然在某些情况下也是如此。

But it does deplete the microbiome, and that depletion of the microbiome is significant because it means when you return to eating, you are actually not in the same position to digest and assimilate those foods, and those foods are not in the same position to impact your brain and body the same way they were prior to the fast.

但它确实会消耗微生物组，而且微生物组的消耗很重要，因为这意味着当您重新开始进食时，您实际上无法以相同的位置来消化和吸收这些食物，并且这些食物也无法像禁食之前那样以相同的方式影响您的大脑和身体。

And this is I think why people suggest a kind of gradual transition back to consuming nutrients after a fast.

我认为这就是为什么人们建议在禁食后逐渐过渡到摄入营养。

Andrew Huberman:

安德鲁·休伯曼：

So as we round up, I want to share some results with you that without question will impact the way that you respond to food mentally, and even physically.

因此，当我们总结时，我想与您分享一些结果，毫无疑问，这些结果将影响您对食物的精神甚至身体反应。

And I know that because that's the central theme of the studies I'm about to tell you about.

我知道这一点，因为这是我即将向您介绍的研究的中心主题。

I have a colleague at Stanford, Alia Crum, who's done some remarkable experiments on mindset.

我在斯坦福大学有一位同事阿莉亚·克拉姆 (Alia Crum)，她在心态方面做了一些出色的实验。

And some people could think about these as placebo effects or belief effects, but they actually go way beyond those terms.

有些人可能将这些视为安慰剂效应或信念效应，但它们实际上远远超出了这些术语。

And there are a number of different examples of this that Alia's lab and her coworkers have demonstrated, but two that are particular interesting to me I want to share with you now because they really emphasize how our beliefs can really impact the way that our brain and body work together.

阿莉亚的实验室和她的同事已经展示了许多不同的例子，但其中两个对我来说特别有趣，我现在想与大家分享，因为它们真正强调了我们的信念如何真正影响我们的大脑和身体协同工作的方式。

Andrew Huberman:

安德鲁·休伯曼：

I think the most famous of these is an experiment they did where they had two groups of individuals; they were each given a milkshake, and they had some factors measured from their blood by an IV while they ingested the milkshake and then afterwards as well.

我认为其中最著名的是他们所做的一个实验，他们有两组人；他们每人喝了一杯奶昔，在他们喝奶昔的同时以及之后也通过静脉注射从血液中测量了一些因素。

And one of the factors that they were looking at was something called ghrelin, G-H-R-E-L-I-N.

他们正在研究的因素之一是一种叫做胃饥饿素（ghrelin）的东西，G-H-R-E-L-I-N。

Ghrelin is a peptide that increases with hunger, so the longer you haven't eaten the ghrelin goes up.

胃饥饿素是一种肽，会随着饥饿而增加，所以你没有吃东西的时间越长，胃饥饿素就会增加。

And I know some of you say, "Well I fast, I fast, I fast, and I eventually lose my appetite," well ghrelin still goes up and then it drops.

我知道你们中的一些人会说，“好吧，我禁食，我禁食，我禁食，我最终失去了胃口，”胃饥饿素仍然会上升，然后又下降。

So if you're one of these people that eats every three hours regularly, ghrelin kind of gets a little pulse as you get to that two-hour-and-fifty-minute mark, so it's a little bit of a timer as well.

因此，如果你是每三个小时吃一次饭的人中的一员，当你达到两小时五十分钟时，胃饥饿素就会有点脉搏，所以它也有一点计时器的作用。

Andrew Huberman:

安德鲁·休伯曼：

It's a really interesting peptide.

这是一种非常有趣的肽。

In any event, what they did is they gave people milkshakes, two groups.

无论如何，他们所做的是给人们提供奶昔，分两组。

One group got a shake that they were told was a low-calorie, healthy shake, the other group got a milkshake that they were told was the very decadent, high-calorie shake.

一组人喝了一杯奶昔，他们被告知这是一种低热量、健康的奶昔，另一组人喝了一杯奶昔，他们被告知是一种非常颓废的高热量奶昔。

I think it was something like two, or maybe even two and a half times as many calories as the other, perhaps even more.

我认为它的卡路里含量是另一个的两倍，甚至两倍半，甚至更多。

I don't recall the details, but you had a high-calorie and a low-calorie condition.

我不记得细节了，但你有一个高热量和一个低热量的情况。

And then they drank the shake, and then they measured ghrelin in these subjects' blood.

然后他们喝了奶昔，然后测量了这些受试者血液中的生长素释放肽。

And what they found was that the high-calorie shake had a much more robust effect on blunting ghrelin and reducing ghrelin.

他们发现，高热量奶昔对减弱生长素释放肽和减少生长素释放肽具有更强大的作用。

But the interesting thing, you probably guessed already, is that it was the exact same shake given to both groups.

但有趣的是，你可能已经猜到了，两组人得到的摇晃完全相同。

Andrew Huberman:

安德鲁·休伯曼：

So people's belief about the content of something impacted their physiology in a...

因此，人们对某事物内容的信念影响了他们的生理机能......

And this speaks to the so-called top-down mechanisms, or modulation of our physiology.

这涉及到所谓的自上而下的机制，或者说我们的生理机能的调节。

In a previous episode about pain we talked about the effects of obsessive, believe it or not, it was kind of obsessive infatuation and love on pain responses and pain thresholds.

在之前关于疼痛的一集中，我们谈到了强迫症的影响，不管你信不信，这是一种对疼痛反应和疼痛阈值的强迫性迷恋和爱。

This is yet another example where beliefs or subjective feelings can impact physiology at the level of the periphery, because ghrelin is released in the periphery in the body.

这是信念或主观感受可以影响外周生理学的另一个例子，因为生长素释放肽是在身体的外周释放的。

Now these belief effects extend beyond examples like this; another good example that I'd like to share is Dr. Crum and her colleagues did an experiment where they took housekeepers — they were essentially hotel workers — divided them into two groups.

现在，这些信念的影响超出了这样的例子。我想分享的另一个很好的例子是克拉姆博士和她的同事做了一个实验，他们将管家——他们本质上是酒店工作人员——分成两组。

Andrew Huberman:

安德鲁·休伯曼：

They had them watch a short film; in one case the film was about how their work was important, it helped people feel comfortable in the hotel, et cetera, et cetera.

他们让他们看一部短片；在一个案例中，这部电影讲述了他们的工作如何重要，它帮助人们在酒店里感到舒适等等。

The other group heard that the activity that they were doing, cleaning and taking care of the hotel, was good for them, it was good for their health, et cetera, et cetera.

另一组听说他们正在做的活动，清洁和照顾酒店，对他们有好处，对他们的健康有好处，等等。

They controlled very nicely in this study for health parameters, for individual differences, and for the behaviors of these people in the period that followed this short tutorial.

在这项研究中，他们很好地控制了健康参数、个体差异以及这些人在这个简短教程之后的时期的行为。

And what they found was eight weeks later the group that had been told that the activity was good for them showed lower blood pressure, they had lost a significant amount of body fat, and they reported enjoying their work far more than the other group.

他们发现八周后，被告知这项活动对他们有益的那组人的血压较低，他们的身体脂肪也减少了很多，而且他们比另一组人更喜欢自己的工作。

Andrew Huberman:

安德鲁·休伯曼：

The same work, simply biased mentally by the information that they were given, but their physiology followed that information.

同样的工作，只是因为他们所获得的信息而在精神上产生了偏见，但他们的生理机能遵循了这些信息。

And so this is not just the placebo effect, this is an incredible set of findings that illustrate the extent to which whether or not we believe a food is going to be good for us or not good for us.

因此，这不仅仅是安慰剂效应，这是一组令人难以置信的发现，说明了我们是否相信某种食物对我们有益或有害的程度。

Well we can't escape the reality, you can't tell yourself that a poison is going to be good for you, and ingest that poison and expect it to not kill you.

好吧，我们无法逃避现实，你不能告诉自己毒药对你有好处，然后吞下毒药并期望它不会杀死你。

Nor can you tell yourself that eating 12 croissants...

你也不能告诉自己吃 12 个羊角面包......

Confess, I've done it, it was after a very long run a long time ago.

承认，我已经做到了，那是很久以前经过很长时间的跑步之后。

But you can't tell yourself that that's necessarily going to be good for you, or that it's going to make you lose weight.

但你不能告诉自己这一定对你有好处，或者它会让你减肥。

Andrew Huberman:

安德鲁·休伯曼：

These belief effects are not about lying to yourself.

这些信念效应并不是对自己撒谎。

In these cases, in these experiments, as you'll notice, the subjects didn't have prior knowledge about ghrelin or about the effects of their daily routine on weight loss and blood pressure.

在这些情况下，在这些实验中，正如您会注意到的，受试者事先并不了解生长素释放肽或他们的日常生活对减肥和血压的影响。

So in order for them to work you have to be naïve to the information, right?

因此，为了让它们发挥作用，你必须对信息保持天真，对吧？

You can't simply lie to yourself and tell yourself what you want to believe.

你不能简单地欺骗自己并告诉自己你想相信什么。

And that's important, but also important is that the mind and the body are in this fascinating interplay.

这很重要，但同样重要的是，思想和身体处于这种迷人的相互作用中。

And today we've talked mainly about how the body and things that we put inside this tube that runs from our mouth to the other end, to our rectum, basically is impacting all these cells, these neurons, microbiota in there, mucosal lining, heart, lungs, and how all that information is feeding up to the brain to impact how we feel up here.

今天我们主要讨论了身体和我们放入这个从我们的嘴到另一端、再到直肠的管子里的东西基本上是如何影响所有这些细胞、这些神经元、里面的微生物群、粘膜内层、心脏、肺，以及所有这些信息如何反馈到大脑来影响我们在这里的感觉。

Andrew Huberman:

安德鲁·休伯曼：

But also how we feel up here is impacting how our body reacts at levels of very core physiology that you couldn't just tell yourself that this was going to work.

但我们在这里的感觉也影响着我们的身体在非常核心的生理水平上的反应，你不能只是告诉自己这会起作用。

But what you believe about certain substances, certain foods, certain nutrients does have a profound effect on the magnitude of their impact, and sometimes even the quality and direction of that impact.

但你对某些物质、某些食物、某些营养素的看法确实会对它们的影响程度产生深远的影响，有时甚至影响影响的质量和方向。

First of all I want to thank everybody for their support of this podcast, the response that we've received since releasing at the beginning of the new year has been tremendous and we're so grateful for it.

首先，我要感谢大家对这个播客的支持，自新年伊始发布以来，我们收到了巨大的反响，我们对此深表感谢。

I know some of you and people you know have said, "Well it's a lot of information, it's like a college lecture." Indeed, there's a lot of information, but I believe very strongly that if you learn mechanism, and maybe even if you hear it several times over, eventually those mechanisms become embedded into the way that you view an entire topic.

我认识你们中的一些人和你们认识的人说过，“信息量很大，就像大学讲座一样。”确实，有很多信息，但我坚信，如果你学习机制，即使你听了好几次，最终这些机制也会嵌入到你看待整个主题的方式中。

Andrew Huberman:

安德鲁·休伯曼：

As well, I always try and put tools as I go along, that you can look to immediately.

另外，我总是尝试在我进行的过程中放置一些工具，以便您可以立即查看。

Some of them might be right for you, others might not, you know?

其中一些可能适合您，另一些可能不适合您，您知道吗？

Try them if you like and don't if you don't want to, and if they don't work for you then discard them.

如果你喜欢就尝试，如果你不想就不要尝试，如果它们不适合你就放弃它们。

If however you are finding benefits from the information and from the tools and you know others that you think could benefit from it, please pass along information about the podcast.

但是，如果您发现这些信息和工具的好处，并且您知道其他人可以从中受益，请传递有关该播客的信息。

Please subscribe to the YouTube channel if you haven't already, please subscribe to us on Apple and Spotify if you haven't already.

如果您还没有订阅，请订阅 YouTube 频道；如果您还没有订阅，请在 Apple 和 Spotify 上订阅我们。

Please leave a review in the comment section here on YouTube, also if you feel we deserve it, please give us a five-star review on Apple, all those things really help us.

请在 YouTube 的评论部分留下评论，如果您觉得我们值得，请给我们对 Apple 的五星级评论，所有这些都对我们很有帮助。

Andrew Huberman:

安德鲁·休伯曼：

In addition, please check out our sponsors that we've mentioned at the beginning of the podcast.

此外，请查看我们在播客开头提到的赞助商。

That's one of the best ways to help support us, and we do believe in all the products that we support and our sponsors very much, otherwise we wouldn't be working with them.

这是帮助支持我们的最佳方式之一，我们非常相信我们支持的所有产品和我们的赞助商，否则我们不会与他们合作。

So today's episode we took a full journey into the brain-body relationship, and discussed a lot of the mechanisms and the actionable items that you can approach if you want to explore this aspect of your biology and psychology further.

因此，今天的节目我们对大脑与身体的关系进行了全面的了解，并讨论了如果您想进一步探索生物学和心理学的这一方面，您可以采取的许多机制和可操作的项目。

Last but certainly not least, I want to thank everybody for your time and attention today, and as always, thank you for your interest in science.

最后但并非最不重要的一点是，我要感谢大家今天的时间和关注，并一如既往地感谢你们对科学的兴趣。