How Our Hormones Control Our Hunger, Eating & Satiety
Andrew Huberman: Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
Andrew Huberman：欢迎来到 Huberman 实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
I'm Andrew Huberman, and I'm a professor of Neurobiology and Ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
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向公众提供有关科学和科学相关工具的零成本消费者信息。
In keeping with that theme, I'd like to thank the sponsors of today's podcast.
为了与这个主题保持一致，我要感谢今天播客的赞助商。
Our first sponsor is InsideTracker.
我们的第一个赞助商是 InsideTracker。
InsideTracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you reach your health goals.
InsideTracker 是一个个性化营养平台，可分析您的血液和 DNA 数据，帮助您更好地了解您的身体并帮助您实现健康目标。
I've long been a fan of getting blood work done.
长期以来，我一直热衷于完成血液检查。
And the simple reason for that, is that most of the things that you want to know about your health, such as hormones, metabolic factors, blood sugar levels, et cetera, can only be analyzed from blood.
原因很简单，您想了解的有关健康状况的大多数信息，例如激素、代谢因素、血糖水平等，都只能从血液中进行分析。
And nowadays there are also excellent DNA tests that can also give you valuable information about what's going on at the cellar, molecular, even the neural circuit level within your brain and body.
如今，还有出色的 DNA 测试，它们还可以为您提供有关地窖、分子、甚至大脑和身体内神经回路水平的宝贵信息。
InsideTracker makes getting blood and DNA tests easy.
InsideTracker 使血液和 DNA 测试变得容易。
You can go to a testing site where they draw your blood, they take your DNA sample, or they can come to your home if you prefer that.
您可以前往测试地点，他们会抽您的血，采集您的 DNA 样本，或者如果您愿意，他们也可以到您家中。
As well, they have a really amazing dashboard.
此外，他们还有一个非常令人惊叹的仪表板。
The dashboard lets you understand what your levels of various hormones and metabolic factors et cetera mean, and what you should do about them.
仪表板可让您了解各种激素和代谢因素等的水平意味着什么，以及您应该采取什么措施。
And I think that's one of the main things that really separates InsideTracker apart from other blood and DNA tests.
我认为这是 InsideTracker 与其他血液和 DNA 测试真正区别的主要因素之一。
Most tests you get the results back, but there are no directives about what to do specifically in order to bring the numbers into the ranges that you would like for your goals.
大多数测试都会返回结果，但没有任何指示说明具体要做什么才能使数字达到您想要的目标范围。
InsideTracker makes all of that extremely simple and extremely clear.
InsideTracker 使所有这一切变得非常简单且非常清晰。
If you'd like to try InsideTracker, you can go to insidetracker.com/huberman, and if you do that, you'll get 25% off any of InsideTracker’s plans.
如果您想尝试 InsideTracker，可以访问 insidetracker.com/huberman，如果您这样做，您将获得 InsideTracker 任何计划 25% 的折扣。
Use the code Huberman at checkout.
结账时使用代码 Huberman。
That's insidetracker.com/huberman to get 25% off any of InsideTracker’s plans.
这是 insidetracker.com/huberman，可享受 InsideTracker 任何计划 25% 的折扣。
Today's episode is also brought to us by Athletic Greens.
今天的节目也是由 Athletic Greens 为我们带来的。
Athletic Greens is an all-in-one vitamin, mineral probiotic drink.
Athletic Greens 是一种一体化维生素、矿物质益生菌饮料。
I started taking Athletic Greens back in 2012 and I've taken it ever since.
我从 2012 年开始服用运动果岭，从那时起我就一直服用它。
So I'm delighted that they're sponsoring the podcast.
所以我很高兴他们赞助这个播客。
The reason I started taking Athletic Greens and the reason I still take it now, is that Athletic Greens really lets me cover all my nutritional basis in terms of vitamins, minerals and probiotics.
我开始服用 Athletic Greens 的原因以及我现在仍然服用的原因是 Athletic Greens 确实让我涵盖了维生素、矿物质和益生菌方面的所有营养基础。
There's so much data now pointing to the fact that the gut microbiome and the gut brain axis is important for metabolism and for endocrine health.
现在有大量数据表明肠道微生物组和肠脑轴对于新陈代谢和内分泌健康非常重要。
The vitamins, minerals and probiotics in Athletic Greens make me feel confident that I'm covering all my bases.
Athletic Greens 中的维生素、矿物质和益生菌让我充满信心，相信我已经涵盖了我的所有基础。
I do take other supplements, but with Athletic Greens I know that I've got all the foundational stuff handled.
我确实服用其他补充剂，但有了运动绿素，我知道我已经解决了所有基础问题。
It also tastes really good.
味道也确实不错。
Tastes fine on its own, you can mix it with water, which is what I do.
本身味道很好，你可以将它与水混合，这就是我所做的。
I add a little bit of lemon juice or lime juice, because I like a little tartness flavor in there as well, but most people just mix it with water, it mixes up super easily.
我加了一点柠檬汁或酸橙汁，因为我也喜欢里面有一点酸味，但大多数人只是将它与水混合，它非常容易混合。
I drink it once or twice a day.
我每天喝一两次。
Usually once mid morning, and once again in the afternoon.
一般是上午一次，下午一次。
If you'd like to try Athletic Greens, you can go to athleticgreens.com/huberman.
如果您想尝试 Athletic Greens，可以访问 Athletic Greens.com/huberman。
And if you do that, you can claim their special offer which is a year supply of vitamin D3K2.
如果您这样做，您可以享受他们的特别优惠，即一年的维生素 D3K2 供应量。
There is now a ton of evidence that vitamin D3 is involved in countless metabolic processes, hormonal processes that are important for overall health and wellbeing.
现在有大量证据表明维生素 D3 参与无数的代谢过程和对整体健康和福祉非常重要的激素过程。
Vitamin D3, you can get from the sun of course, but most people are deficient in vitamin D3.
维生素D3，当然可以从阳光中获取，但大多数人都缺乏维生素D3。
So if you go to athleticgreens.com/huberman you'll get the Athletic Greens, you'll get the year's supply of vitamin D3 and K2 and you'll get five free travel packs.
因此，如果您访问 Athletic Greens.com/huberman，您将获得 Athletic Greens、全年供应的维生素 D3 和 K2，以及五个免费旅行包。
So once again it's athleticgreens.com/huberman, to get Athletic Greens, the vitamin D3K2, and that's a year supply plus the five free travel packs.
因此，再次访问 AthleticGreens.com/huberman，购买 Athletic Greens、维生素 D3K2，这是一年的供应量加上五个免费旅行包。
Today's episode is also brought to us by Munk Pack.
今天的节目也是由 Munk Pack 为我们带来的。
Munk Pack is a company that makes keto-friendly snacks that taste incredible but have just one gram of sugar or less.
Munk Pack 是一家生产酮类零食的公司，其味道令人难以置信，但含糖量仅为一克或更少。
And indeed they taste incredible.
事实上，它们的味道令人难以置信。
In fact, my production team here at the Huberman Lab Podcast teases me because I actually have to keep the boxes of Munk Pack bars in my basement 'cause otherwise I'll tear through all of them.
事实上，我在 Huberman 实验室播客的制作团队取笑了我，因为我实际上必须把 Munk Pack 巧克力棒的盒子放在我的地下室，否则我会把它们全部撕掉。
I remember the first time I tasted it, I was like, all right, here we go, a keto bar.
我记得第一次尝到它时，我想，好吧，我们开始了，酮棒。
I'm not a big fan of bars in general, most of them don't taste good to me.
一般来说，我不太喜欢酒吧，大多数酒吧的味道都不太好。
And I tasted the Munk Pack bars, and they are absolutely awesome.
我还品尝了 Munk Pack 巧克力棒，它们绝对棒极了。
They come in a lot of different flavors.
它们有很多不同的口味。
I'm partial to the caramel sea salt one, but they also have sea salt dark chocolate, peanut butter dark chocolate.
我偏爱焦糖海盐的，但他们也有海盐黑巧克力，花生酱黑巧克力。
They have a bunch of flavors.
他们有很多口味。
They're all incredible, I've tried them all.
它们都令人难以置信，我都尝试过。
Which is why I keep them in my basement.
这就是为什么我把它们放在地下室里。
As I mentioned previously on this podcast, I'm neither keto nor carbo.
正如我之前在这个播客中提到的，我既不是酮也不是碳水化合物。
I don't really follow a particular diet in that sense.
从这个意义上说，我并没有真正遵循特定的饮食习惯。
I eat in a way that maximizes my alertness and my levels of focus during the day when I want to work, and that maximize my transition to sleep at night.
当我想工作时，我的饮食方式可以最大限度地提高我的警觉性和注意力水平，并最大限度地提高我在晚上的睡眠过渡。
So, I basically eat low carb keto-ish during the day.
所以，我白天基本上吃低碳水化合物的酮类食物。
And I know the ketonistas will say that I'm not in ketosis and I can manage to get into ketosis.
我知道酮症支持者会说我没有酮症，而且我可以设法进入酮症。
But the main idea, is I keep my carbohydrates low during the day.
但主要的想法是我白天保持低碳水化合物摄入量。
And then at night I do eat carbohydrates.
然后晚上我会吃碳水化合物。
So for me, the Munk Pack bars are a really good snack usually in the afternoon, with a cup of coffee, especially if I'm going to train soon after that, or if I just want to snack and I'm going to continue working.
所以对我来说，Munk Pack 能量棒通常在下午是一种非常好的零食，配上一杯咖啡，特别是如果我在那之后不久就要训练，或者如果我只是想吃点零食而我要继续工作的话。
As I mentioned before, they are absolutely delicious.
正如我之前提到的，它们绝对美味。
They also don't have any of the stuff that's bad for you.
他们也没有任何对你有害的东西。
No soy, trans fat, sugar, alcohols, artificial colors, all that stuff that we know we should avoid.
不含大豆、反式脂肪、糖、酒精、人工色素以及所有我们知道应该避免的东西。
If you want to try Munk Pack bars, you can go to Munk Pack, that's M-U-N-K, MunkPack.com, and enter the code Huberman at checkout and you'll get 20% off your first purchase of any Munk Pack product.
如果您想尝试 Munk Pack 能量棒，您可以前往 Munk Pack，即 M-U-N-K，MunkPack.com，并在结账时输入代码 Huberman，首次购买任何 Munk Pack 产品即可享受 20% 的折扣。
That's Munk Pack, M-U-N-K-P-A-C-K.com, and enter the code Huberman at checkout to get 20% off your purchase.
这就是 Munk Pack，M-U-N-K-P-A-C-K.com，在结账时输入代码 Huberman 即可享受 20% 的购买折扣。
This month, we're talking all about hormones.
这个月，我们谈论的都是荷尔蒙。
Hormones are incredible and they control so many processes in the brain and body.
荷尔蒙是不可思议的，它们控制着大脑和身体的许多过程。
Last episode, we talked about the role of estrogen and testosterone.
上一集，我们讨论了雌激素和睾酮的作用。
Today we're going to talk about how hormones impact feeding and hunger, as well as satiety, the feeling that you don't want to eat or that you've eaten enough.
今天我们将讨论激素如何影响进食和饥饿感，以及饱腹感，即不想吃东西或吃得足够多的感觉。
Now, it's important to understand that hormones don't work alone in this context.
现在，重要的是要了解激素在这种情况下不能单独发挥作用。
Today I'm going to describe some hormones that have powerful effects on whether or not you want to eat more or less or stop eating altogether.
今天我将介绍一些激素，它们对您是否想多吃、少吃或完全停止进食有强大的影响。
But they don't do that on their own, they do that in cooperation with the nervous system.
但它们不是自己做的，而是与神经系统合作做的。
So today, I would say as much or perhaps even more than any other episodes, we're going to hear a lot of biology but there are multiple what I'm going to call entry points for tools that you can apply in order to regulate your levels of hunger, your meal timing, your levels of satiety of not wanting to eat more.
所以今天，我想说的内容与任何其他剧集一样多，甚至可能更多，我们将听到很多生物学知识，但有多种我称之为工具的切入点，你可以应用这些工具来调节你的饥饿程度、进餐时间、不想吃得更多的饱腹感程度。
And many of this is actionable with behaviors, but of course, we're also going to talk about supplements and we're actually going to talk about a little bit of brain machine interface devices that can actually be involved in manipulating these incredible things that we think of as hunger and appetite and satiety.
其中许多都是可以通过行为来操作的，但是当然，我们还将讨论补充剂，实际上我们将讨论一些脑机接口设备，这些设备实际上可以参与操纵这些令人难以置信的东西，我们认为这些东西是饥饿、食欲和饱腹感。
So, the first thing that you need to know about the nervous system side, the neural control, over-feeding and hunger, is that there's an area of your brain called the hypothalamus.
因此，关于神经系统方面，即神经控制、过度进食和饥饿，您需要了解的第一件事是，您的大脑中有一个区域称为下丘脑。
It's in the forebrain, which tells you it's in the front of your brain, and it's at the base of the forebrain.
它在前脑中，它告诉你它在你大脑的前面，它在前脑的底部。
Now, the hypothalamus contains lots of different kinds of neurons doing lots of different kinds of things.
现在，下丘脑包含许多不同类型的神经元，它们执行许多不同类型的事情。
There are neurons in your hypothalamus controlling sexual behavior, controlling body temperature, controlling circadian rhythms, the desire to sleep or be awake.
下丘脑中的神经元控制着性行为、体温、昼夜节律、睡眠或清醒的欲望。
Even neurons controlling rage.
甚至控制愤怒的神经元。
There are actually neurons that if we were to stimulate them would send you or anyone into a rage.
实际上，有一些神经元，如果我们刺激它们，你或任何人都会勃然大怒。
They're just powerful control centers for the brain and body.
它们只是大脑和身体的强大控制中心。
There's a particular area of the hypothalamus called the ventromedial hypothalamus.
下丘脑有一个特殊区域，称为下丘脑腹内侧区。
And it's one that researchers have been interested for a long time now, in terms of its relationship to hunger and feeding.
研究人员长期以来一直对它与饥饿和进食的关系感兴趣。
And the reason is, it creates these paradoxical effects.
原因是，它造成了这些矛盾的效果。
What do I mean by that?
我这么说是什么意思？
What they found was that sometimes lesioning, or disrupting the neurons in the ventromedial hypothalamus would make animals or people hyperphasia, they would want to eat crazy.
他们发现，有时损伤或破坏下丘脑腹内侧神经元会使动物或人变得多语，他们会想疯狂吃东西。
And other lesions in other individuals or animals would make them anorexic, it would make them not want to eat at all.
其他人或动物的其他病变会让他们厌食，让他们根本不想吃东西。
It would make food aversive.
它会使人厌恶食物。
So that means that the ventromedial hypothalamus is definitely an interesting control station for hunger and feeding and satiety, but it doesn't really tell you what's going on at a deeper level.
因此，这意味着下丘脑腹内侧区绝对是饥饿、进食和饱腹感的一个有趣的控制站，但它并不能真正告诉你更深层次上发生了什么。
In fact, it's a little bit confusing or paradoxical.
事实上，这有点令人困惑或自相矛盾。
It turns out that there are multiple populations of neurons in there, we're going to talk about those.
事实证明，那里有多个神经元群，我们将讨论这些。
Some are promoting feeding, and some are promoting not feeding or not eating.
有的提倡喂食，有的提倡不喂食或不吃东西。
Now, the other neural component of all this that you need to know about, actually has to do with your mouth.
现在，您需要了解的所有这一切的另一个神经组件实际上与您的嘴有关。
So there's an area of your cortex, so that's a little bit further up in your brain, called the insular cortex.
你的大脑皮层中有一个区域，位于大脑的更上方，称为岛叶皮层。
And it processes a lot of different kinds of information.
它处理许多不同类型的信息。
Mostly information about what's going on inside you, so called the interoception.
主要是关于你内心发生的事情的信息，所谓的内感受。
The insular cortex has neurons that get input from your mouth, from the touch receptors in your mouth.
岛叶皮层的神经元从您的口腔、口腔中的触觉感受器获取输入。
And insular cortex has powerful control over whether or not you're enjoying what you're eating, whether or not you want to avoid what you're eating, whether or not you had enough, or whether or not you want to continue eating more.
岛状皮层对你是否享受你正在吃的东西、是否想要避免你正在吃的东西、你是否吃饱了，或者你是否想继续吃更多东西有强大的控制力。
And that has to do, believe it or not, with the touch or sensation of eating.
不管你信不信，这与吃东西的触感或感觉有关。
I'm very familiar with this.
我对此非常熟悉。
I'm one of these people, I love eating so much, that I just like the mere act of chewing.
我就是这些人中的一员，我非常喜欢吃东西，以至于我只是喜欢咀嚼的行为。
You know, I like celery sticks enough.
你知道，我很喜欢芹菜杆。
I'm not crazy about them, but you know they taste fine to me and I like chewing on celery sticks, but I actually just like chewing on them.
我并不热衷于它们，但你知道它们对我来说味道很好，而且我喜欢咀嚼芹菜杆，但实际上我只是喜欢咀嚼它们。
I could eat all day long except that it's not healthy to do that.
我可以整天吃东西，但那样做并不健康。
But the mere act of chewing for me is very pleasurable.
但仅仅咀嚼的动作对我来说就非常令人愉快。
People who chew gum feel this way as well.
嚼口香糖的人也会有这种感觉。
And just as a point about gum or chewing, if you choose something like celery or cucumber slices or chew gum, provided it doesn't have any sugar or caloric content, it's not going to drive increased hunger.
就像关于口香糖或咀嚼的问题一样，如果您选择芹菜或黄瓜片或口香糖之类的东西，只要它不含任何糖或热量，就不会增加饥饿感。
That generally isn't the case.
一般情况并非如此。
But if you eat something with sugar, as we'll find out, it has a very specific action in the insular cortex and in other areas of your nervous system that promotes the desire to eat more.
但是，如果您吃含糖的食物，我们会发现，它会对岛叶皮质和神经系统的其他区域产生非常特殊的作用，从而促进吃更多的欲望。
But the key point right now is to know you've got these two brain areas, the ventromedial hypothalamus, that's involved in hunger and lack of hunger, sort of an accelerator and a brake on feeding.
但现在的关键是要知道你有这两个大脑区域，即下丘脑腹内侧区，它们与饥饿和缺乏饥饿有关，有点像进食的加速器和刹车。
And you have this insular cortex that gets input from your mouth, and cares about chewing and the consistency of foods and all sorts of interesting things that are just very tactile.
你有一个岛状皮层，它从你的嘴里获取输入，并关心咀嚼和食物的稠度以及各种有趣的、非常有触觉的东西。
And I think most people think about the touch receptors on, excuse me, the taste receptors on the tongue.
我想大多数人都会想到舌头上的触觉感受器，对不起，味觉感受器。
But we often don't think about the touch or tactile essence of food.
但我们常常不会考虑食物的触感或触觉本质。
And the thing that comes to mind just now is I've gone to sushi several times, and some people really like the urchin.
刚才我想到的是我去过几次寿司，有些人真的很喜欢海胆。
I don't like the urchin.
我不喜欢顽童。
There's something about it that kind of creeps me out about the consistency, other people love it.
它的一致性让我有些毛骨悚然，但其他人喜欢它。
So it's highly individual and it's probably learned, and there's some probably cultural background to this if you were raised eating urchin.
所以它是高度个人化的，并且可能是后天习得的，如果你是吃海胆长大的，那么这可能有一些文化背景。
Some people love that consistency or that touch.
有些人喜欢这种一致性或触感。
So touch has a lot to do with whether or not you want to eat or not.
所以触觉和你想不想吃东西有很大关系。
Now, let's get back to the ventromedial hypothalamus.
现在，让我们回到下丘脑腹内侧。
Sometimes it makes animals or people want to eat more, sometimes less, so what's going on there?
有时它会让动物或人想吃得更多，有时则想吃得更少，那么这是怎么回事呢？
There's a classic experiment that was done in which researchers took two rats, and so-called parabiosed them to each other.
有一个经典的实验，研究人员将两只老鼠进行了所谓的“联体共生”。
What that meant is that they did a little surgery and they linked their blood supply so that they were forever physically linked to one another and could exchange factors in the blood, but their brains were separate, their mouths were separate, and they essentially did everything separately except that they were linked to one another.
这意味着他们做了一个小手术，连接了他们的血液供应，这样他们就永远在身体上彼此相连，并且可以交换血液中的因子，但他们的大脑是分开的，他们的嘴是分开的，他们基本上做每件事都是分开的，除了他们彼此相连。
So they had to walk together and go to the same places in order to do it.
所以他们必须一起走，去同样的地方才能做到这一点。
This parabiosis experiment revealed something really important.
这个联体共生实验揭示了一些非常重要的东西。
When they lesioned the ventromedial hypothalamus in one of the rats that was connected to the other rat, that rat got very, very fat, just really obese, huge rat, super rat, jumbo rat.
当他们损伤一只与另一只老鼠相连的老鼠的腹内侧下丘脑时，那只老鼠变得非常非常胖，非常肥胖，巨大的老鼠，超级老鼠，巨型老鼠。
The other one however, got very thin, it actually lost weight, despite consuming the same amount of food that it had prior to the other one getting the lesion.
然而，另一只却变得非常瘦，尽管它消耗的食物量与另一只出现病变之前相同，但它实际上体重减轻了。
So what does this tell us?
那么这告诉我们什么呢？
This tells us that there's something in the blood that's being exchanged between the two animals, because it was their blood supply that was linked.
这告诉我们，两种动物的血液中存在某种物质正在交换，因为它们的血液供应是相连的。
And that tells us that there's hormone or endocrine signals that are involved in the desire to eat, and hunger and appetite.
这告诉我们，激素或内分泌信号与进食欲望、饥饿和食欲有关。
And so next, we're going to talk about what those endocrine signals are, and then I'm going to immediately point to some entry points that you can use.
接下来，我们将讨论这些内分泌信号是什么，然后我将立即指出一些您可以使用的切入点。
And you can use these even if you're not parabiosed to anything.
即使你没有对任何东西产生联体，你也可以使用它们。
And that can allow you to time your meal frequency, and predict when you're going to be hungry or not.
这可以让你计算进餐频率，并预测你什么时候会饿或不饿。
As well as a drive up appetite.
还能增进食欲。
Believe it or not, there are people out there who are trying to eat more.
不管你信不信，有些人正在尝试吃更多的东西。
Although I think far many more people are trying to eat less because nowadays, the data just point to the fact that there is essentially an epidemic of diabetes, type II diabetes and obesity.
尽管我认为现在有更多的人试图少吃东西，但数据只是表明糖尿病、二型糖尿病和肥胖症本质上是一种流行病。
And most everyone agrees now, that maintaining a healthy body weight and body weight composition, is one of the best paths to longevity and to just feeling very good and actually being able to think.
现在大多数人都同意，保持健康的体重和体重构成是长寿、感觉良好和真正能够思考的最佳途径之一。
Cognitive functioning is actually linked to levels of adipose tissue and so forth.
认知功能实际上与脂肪组织的水平等有关。
So, let's talk about the endocrine factors that regulate feeding, hunger and satiety.
那么，我们来谈谈调节摄食、饥饿和饱腹感的内分泌因素。
One of the really exciting things to emerge in the science of feeding and appetite in the last 20 years, is the discovery of another brain area.
过去 20 年来，喂养和食欲科学中出现的真正令人兴奋的事情之一是另一个大脑区域的发现。
And not just the ventromedial hypothalamus, but it's an area of the brain called the arcuate nucleus.
不仅仅是下丘脑腹内侧区，还有大脑中一个叫做弓状核的区域。
And the arcuate nucleus has some really fascinating sets of neurons that release even more incredible molecules and chemicals into the blood.
弓状核有一些非常令人着迷的神经元组，它们可以向血液中释放更多令人难以置信的分子和化学物质。
And these chemicals act as accelerators on feeding and appetite, or breaks.
这些化学物质可以促进进食、食欲或休息。
And the really cool thing is that you can actually control these molecules through simple behaviors.
真正酷的是你可以通过简单的行为来控制这些分子。
And once you understand what these molecules are, you'll start to understand why that's the case.
一旦您了解了这些分子是什么，您就会开始理解为什么会出现这种情况。
And the control points that you have right now in order to control your appetite in either direction, increase or decrease.
您现在拥有的控制点可以控制您的食欲，增加或减少。
So, first of all, there are set of neurons in this arcuate nucleus called the PMOC neurons, okay?
所以，首先，这个弓形核中有一组神经元，称为 PMOC 神经元，好吗？
I don't want to get into what the acronym stands for, but I'll do it anyway.
我不想深入了解缩写词的含义，但无论如何我都会这样做。
It's the Proopiomelanocortin system, okay?
这是阿黑皮素原系统，好吗？
So these are PMOC neurons, Proopiomelanocortin.
这些是 PMOC 神经元，阿黑皮素原。
And if you heard melano, that should tell you it has something to do with pigmentation in skin cells or in hair cells, pigmentation of some sort, because of melanin.
如果您听到黑色素，那应该告诉您它与皮肤细胞或毛细胞中的色素沉着有关，由于黑色素而导致某种色素沉着。
Last episode, I talked a little bit about the relationship between light dopamine and melanin.
上一集，我讲了一点浅多巴胺和黑色素之间的关系。
So you should already be thinking, wait, melano means it probably has something to do with that system, and indeed it does.
所以你应该已经在想，等等，melano 意味着它可能与该系统有关，而且确实如此。
Now, the POMC neurons, make something called Alpha MSH.
现在，POMC 神经元制造出一种叫做 Alpha MSH 的东西。
Melanocyte-stimulating hormone, Alpha-Melanocyte-stimulating hormone.
黑素细胞刺激激素，α-黑素细胞刺激激素。
If you don't want to remember any of the other acronyms and terms I've talked about, this episode so far, do try and remember M-S-H, okay?
如果您不想记住本集到目前为止我谈到的任何其他首字母缩略词和术语，请尝试记住 M-S-H，好吗？
Mouse, Sam, Hamster, M-S-H, okay?
老鼠、山姆、仓鼠、M-S-H，好吗？
MSH reduces appetite and it's a powerful molecule, all right?
MSH 可以降低食欲，它是一种强大的分子，好吗？
So just put that on the shelf, MSH reduces appetite.
所以只要把它放在架子上，MSH 就会降低食欲。
Now, there's another population of neurons in the arcuate nucleus, called the AgRP neurons.
现在，弓状核中还有另一群神经元，称为 AgRP 神经元。
And there I'm truly not going to read you what that stands for 'cause it's related to the mouse strain it was first identified in, but humans have these cells as well, but AgRP neurons.
我真的不会告诉你这代表什么，因为它与它最初被发现的小鼠品系有关，但人类也有这些细胞，但有 AgRP 神经元。
The AgRP neurons stimulate eating.
AgRP 神经元刺激进食。
And anytime you are approaching food, or you feel some excitement about food or anxiety, because some people actually experience a kind of heightened anxiety.
每当你接近食物，或者你对食物感到兴奋或焦虑时，因为有些人实际上会经历一种高度的焦虑。
Some people actually get a little bit of a resting tremor before they eat, even if they don't have any sort of eating disorder.
有些人在进食前实际上会出现一点静止性震颤，即使他们没有任何饮食失调症。
There's kind of a ramping up of autonomic activity.
自主活动有所加强。
That's largely due to the activity of these AgRP neurons.
这主要是由于这些 AgRP 神经元的活动。
So, the activity in these AgRP neurons goes way up when animals or people are starved.
因此，当动物或人挨饿时，这些 AgRP 神经元的活动就会大大增加。
And I don't mean starved for long periods of time, but I mean when they haven't eaten for a while.
我并不是指长时间挨饿，而是指他们有一段时间没有吃东西的时候。
And the activity of MSH, the release of MSH goes up when we've eaten.
当我们吃东西时，MSH 的活性和 MSH 的释放量就会增加。
However, there are other things that will stimulate the release of things like MSH.
然而，还有其他一些东西会刺激MSH等物质的释放。
So, just briefly the experimental evidence, if you kill AgRP neurons, animals and people stop eating.
所以，简单来说一下实验证据，如果杀死 AgRP 神经元，动物和人就会停止进食。
There are people of lesions.
有病变的人。
They just stop eating, they become anorexic.
他们只是停止进食，就会变得厌食症。
I know you're familiar with anorexia as a clinical term, but that's actually a term that's used in the scientific literature about a pattern of behavior, okay?
我知道您熟悉厌食症这个临床术语，但这实际上是科学文献中用于描述行为模式的术语，好吗？
As well as a clinical term of course.
当然还有临床术语。
If you were to stimulate the AgRP neurons, animals or people eat like crazy.
如果你刺激 AgRP 神经元，动物或人就会疯狂地吃东西。
They will eat to the point where they burst.
他们会吃到爆裂的程度。
Which just sounds horrible, but it just tells you this is the accelerator on eating.
这听起来很可怕，但它只是告诉你这是饮食的加速器。
And yes, it has relationship to the ventromedial hypothalamus I talked about earlier, but I don't want to go back there just yet, we will circle back.
是的，它与我之前谈到的腹内侧下丘脑有关，但我现在还不想回到那里，我们会绕回来。
So Melanocyte-stimulating hormone, such an interesting hormone.
促黑素细胞激素，这是一种非常有趣的激素。
This thing can shut down the desire to eat.
这个东西可以抑制吃饭的欲望。
The Melanocyte-stimulating hormone, is released from the medial pituitary.
促黑素细胞激素由垂体内侧释放。
We talked about the pituitary last time.
上次我们谈到了脑下垂体。
This is a gland that is very closely positioned to the hypothalamus.
这是一个距离下丘脑非常近的腺体。
Actually some of the hypothalamus neurons actually project their neural connections directly into the pituitary, to release things like gonadotropins and luteinizing hormones, stuff we talked about last time in reference to testosterone and estrogen.
实际上，一些下丘脑神经元实际上将它们的神经连接直接投射到垂体中，以释放促性腺激素和黄体生成激素等物质，我们上次谈到睾酮和雌激素。
But MSH is released from the medial portion of the pituitary and it stimulates the desire to not eat, to cease eating.
但是 MSH 是从垂体的内侧部分释放的，它会刺激不吃东西、停止吃东西的欲望。
What's really interesting, is that Melanocyte-stimulating hormone is activated by ultraviolet light.
真正有趣的是，紫外线会激活黑色素细胞刺激激素。
And it's not activated by ultraviolet light to the skin or directly to pituitary, it's activated by ultraviolet light to the eyes.
它不是被照射到皮肤或直接照射到脑垂体的紫外线激活的，而是被照射到眼睛的紫外线激活的。
Now, if you've been watching this podcast or listening to this podcast for any period of time, or you've heard me on other podcasts or you follow my Instagram, I am a big fan of this whole thing of getting morning light in order to synchronize circadian rhythms, et cetera, avoiding light in the middle of the night.
现在，如果你已经观看或收听过这个播客一段时间，或者你在其他播客上听过我的演讲，或者你关注过我的 Instagram，那么我非常喜欢利用晨光来同步昼夜节律等，避免在半夜使用光。
This is yet another reason why getting ample light, ideally sunlight, but it could be other sources of UV light to the eyes, stimulates MSH, this has been shown over and over again.
这是为什么获得充足的光线（最好是阳光）的另一个原因，但也可能是眼睛的其他紫外线来源刺激 MSH，这一点已经被一再证明。
And keeps the desire to eat or appetite in check, in healthy ranges.
并将进食欲望或食欲控制在健康范围内。
This is also why in the spring and summer months, animals and people eat less.
这也是为什么在春季和夏季，动物和人吃得较少。
Now, for hibernating animals it's different, because they bear hibernate, actually.
现在，对于冬眠的动物来说，情况有所不同，因为它们实际上会冬眠。
Ashley bears don't truly hibernate technically, by a scientific criteria they don't hibernate, but they go into a kind of torpor.
从技术上讲，阿什利熊并没有真正冬眠，按照科学标准，它们不会冬眠，但它们会进入一种麻木状态。
The hibernating animals they don't eat much because they're in boroughs or dens, or they're just wrapped up in a little ball or whatever it is that hibernating animals do.
冬眠的动物吃得不多，因为它们在行政区或巢穴中，或者它们只是被包裹在一个小球中，或者冬眠动物所做的任何事情。
So they're of course going to eat far less in the winter.
所以他们在冬天吃的当然会少得多。
But that's a unique scenario, we are not hibernating animals.
但这是一个独特的情况，我们不是冬眠的动物。
But humans generally have greater appetite in the cold winter months.
但在寒冷的冬季，人类的食欲通常会更大。
And it's not just because of the holidays and the abundance of food that we're presenting ourselves with, but when we get a lot of sun our appetite is reduced or at least it's easier to control.
这不仅是因为假期和我们向自己展示的丰富食物，而且当我们得到充足的阳光时，我们的食欲会降低，或者至少更容易控制。
And that is due in part, because if you're getting ample sunlight to the eyes, it's converted into a signal for the MSH neurons, the neurons that release MSH, excuse me these PMOC neurons release MSH.
这在一定程度上是因为，如果你的眼睛接受到充足的阳光，它就会转化为 MSH 神经元的信号，这些神经元会释放 MSH，对不起，这些 PMOC 神经元会释放 MSH。
And then MSH can bind its receptors, and can keep the break on appetite in check.
然后 MSH 可以与其受体结合，并可以控制食欲的下降。
So the takeaway tool from this, is make sure you're getting enough light not just in the morning, but throughout the day.
因此，从中得出的结论是，确保您不仅在早上而且全天都获得足够的光线。
And yes, it has to be light to your eyes.
是的，它必须对你的眼睛来说是明亮的。
And blasting your eyes with sunlight or artificial light to the point where it's damaging or painful, won't accelerate or improve this process.
用阳光或人造光照射眼睛直至造成伤害或疼痛，不会加速或改善这一过程。
It's about getting photons, ultraviolet light to the eyes consistently throughout the day.
这是为了让光子、紫外线全天持续照射到眼睛。
That's best accomplished by not wearing sunglasses provided you can do that safely.
最好的方法是不戴太阳镜，前提是您可以安全地这样做。
And if you don't have access to enough sunlight, then you can do this with artificial light.
如果您没有足够的阳光，那么您可以使用人造光来做到这一点。
This also points again to our old friends, the blue blockers.
这也再次指向了我们的老朋友——蓝色阻挡者。
Many people know I'm not a huge fan of blue blockers especially not during the daytime, because they block a lot of the UV and shorter wavelength light that you want and need to create alertness, but also to create release of MSH from the medial pituitary.
很多人都知道我不太喜欢蓝光阻滞剂，尤其是在白天，因为它们会阻挡大量紫外线和较短波长的光，而这些光是你想要和需要的，以提高警觉性，同时还能促进垂体内侧释放 MSH。
Now there are people out there, subcultures, that actually inject MSH.
现在有些人，亚文化，实际上注射了 MSH。
That are taking MSH or things similar to it.
正在服用 MSH 或类似的东西。
I am not suggesting people do that.
我并不是建议人们这样做。
But there are three main consequences of doing that.
但这样做会产生三个主要后果。
First of all, it reduces appetite, no surprise there.
首先，它会降低食欲，这并不奇怪。
And they're actually using it as a dieting drug.
他们实际上将其用作减肥药。
This is kind of in the underground.
这有点像在地下。
I don't know what the legal status is.
不知道法律地位如何。
And again, I'm not promoting that people do it.
再说一遍，我并不是提倡人们这样做。
Two, it makes them very, very tan, which makes sense, right?
第二，它让它们变得非常非常晒黑，这是有道理的，对吧？
Melanocyte-stimulating hormone.
黑素细胞刺激激素。
And the third is, it purportedly, never tried it, purportedly sends libido through the roof, to the point where it's actually distracting for other activities.
第三，据称它从未尝试过，据称它能将性欲推向顶峰，达到实际上分散其他活动注意力的程度。
It actually can create priapism, which is a kind of chronic erection in males to the point where it actually can be physically damaging to the genitalia.
它实际上会造成阴茎异常勃起，这是男性的一种慢性勃起，实际上可能对生殖器造成身体损害。
So this is a drug, I don't know whether or not it's call it a drug.
所以这是一种药物，我不知道它是否称其为药物。
It's a substance that one can regulate with healthy levels, with sunlight and perhaps artificial UV light.
它是一种可以通过阳光或人造紫外线调节到健康水平的物质。
I have not heard much about treatments for obesity involving getting ample sunlight or getting ample UV light, but to me, the logic is just very clear.
我没有听说过太多关于获得充足阳光或充足紫外线的肥胖治疗方法，但对我来说，逻辑非常清楚。
And so if you're pursuing those avenues, you certainly should talk to your physician but you might want to think about how some of those logic hangs together.
因此，如果您正在寻求这些途径，您当然应该与您的医生交谈，但您可能需要考虑其中一些逻辑是如何结合在一起的。
Absolutely fascinating hormone, I think most people aren't aware of it.
绝对令人着迷的荷尔蒙，我想大多数人都没有意识到它。
And the subcultures that are aware of it are using it for two very particular end points, and they're using it at super physiological levels.
意识到这一点的亚文化正在将它用于两个非常特殊的终点，并且他们在超生理水平上使用它。
That's enough about that 'cause I really don't know.
就这些就足够了，因为我真的不知道。
I've talked to a few people in research.
我和一些从事研究的人交谈过。
Believe it or not for this podcast, I reached out to a few people and asked whether or not the these are side effects in air quotes.
不管你是否相信这个播客，我联系了一些人并询问这些是否是空气报价的副作用。
I've heard about are true, and indeed they're true.
我听说的都是真的，而且确实是真的。
But again, that's super physiological, controlling MSH, it's actually Alpha MSH levels through viewing ultraviolet light seems like an interesting and mechanistically logical thing to do, if your goal is to keep appetite in check.
但同样，这是超级生理性的，控制 MSH，如果您的目标是控制食欲，那么通过观察紫外线实际上是 Alpha MSH 水平似乎是一件有趣且机械逻辑的事情。
So MSH inhibits hunger.
因此 MSH 可以抑制饥饿。
Next, let's talk about a hormone peptide that activates hunger.
接下来我们来说说一种激活饥饿感的激素肽。
And this is a really interesting one because it relates to when you get hungry, in addition to the fact that you get hungry at all.
这是一个非常有趣的问题，因为它与您何时感到饥饿有关，以及您是否感到饥饿这一事实。
And it's called ghrelin, it's spelled G-H-R-E-L-I-N.
它叫做胃饥饿素，拼写为G-H-R-E-L-I-N。
Ghrelin is released actually from the GI tract.
生长素释放肽实际上是从胃肠道释放的。
And its main role is to increase your desire to eat.
而它的主要作用就是增加你的食欲。
And it does that through a variety of mechanisms.
它通过多种机制来做到这一点。
Part of that is to stimulate some of the brain areas, the actual neurons, that make you want to eat.
其中一部分是刺激大脑的某些区域，即真正的神经元，让你想吃东西。
In addition, it creates food anticipatory signals within your nervous systems.
此外，它还会在您的神经系统内产生食物预期信号。
So you start thinking about the things that you happen to like to eat at that particular time of day.
因此，您开始考虑在一天中的特定时间您碰巧喜欢吃什么。
And this is fascinating.
这很有趣。
Ghrelin is sort of like a clock, a hormonal clock that makes you want to eat at particular times.
生长素释放肽有点像一个时钟，一个荷尔蒙时钟，让你在特定的时间想吃东西。
Now, the signal for ghrelin is reduced glucose levels in the blood.
现在，生长素释放肽的信号是血液中葡萄糖水平降低。
We're going to talk a lot today about glucose and insulin, ways to manage glucose and insulin.
今天我们将详细讨论葡萄糖和胰岛素以及管理葡萄糖和胰岛素的方法。
But for now the simple version of this, is you normally want your glucose to be in a kind of modest range, and I'll explain what range is in a little bit.
但现在的简单版本是，您通常希望血糖处于一个适度的范围内，我将稍微解释一下这个范围。
But if it drops too low, ghrelin is secreted from your gut.
但如果它降得太低，胃饥饿素就会从你的肠道中分泌出来。
It activates neurons in your brain at various locations including the PMOC neurons, and the other neurons of the wingin' it.
它会激活大脑中不同位置的神经元，包括 PMOC 神经元以及其周围的其他神经元。
It also activates the VMH in particular ways.
它还以特定方式激活 VMH。
And it might even activate some of these neurons that are in the periphery in your mouth that actually make you salivate and want to eat, right?
它甚至可能激活你口腔周围的一些神经元，这些神经元实际上会让你流口水并想吃东西，对吗？
Now, we all know about the famous Pavlovian, experiments of Pavlov's dogs.
现在，我们都知道著名的巴甫洛夫实验，巴甫洛夫的狗的实验。
You know, they start salivating to the bell.
你知道，他们一听到铃声就开始流口水。
After the bell was presented with food, you remove the food, and then just the bell can stimulate the salivation.
向铃铛提供食物后，您将食物移开，然后仅铃铛就可以刺激唾液分泌。
We become Pavlovian at times.
我们有时会变成巴甫洛夫式的。
But rarely is it ever discussed what the neural pathways for that are.
但很少有人讨论其神经通路是什么。
And it turns out that these hormones that are secreted from the gut can stimulate the neurons to create a sensation and a desire for certain foods at certain times of day.
事实证明，这些从肠道分泌的激素可以刺激神经元，在一天中的某些时间产生对某些食物的感觉和欲望。
You've done this experiment.
你已经做过这个实验了。
If you are somebody who eats breakfast at more or less the same time each day, let's say 8:00 AM plus or minus 20 minutes.
如果您每天在大致相同的时间吃早餐，比如说上午 8:00 前后 20 分钟。
And then you eat lunch 12:30 plus or minus 20 minutes.
然后在 12:30 正负 20 分钟吃午餐。
Or let's say you're somebody like me who typically skips breakfast, and just eats lunch usually around 11:30 or Your ghrelin secretion will start to match when you typically eat.
或者假设您像我一样通常不吃早餐，通常在 11:30 左右只吃午餐，或者您的胃饥饿素分泌将开始与您通常进食的时间相匹配。
And it does that.
它确实做到了这一点。
And it's able to override the low levels of glucose in your bloodstream, because the ghrelin system also gets input from a clock in your liver that is linked to the clock in your hypothalamus, in your brain.
它能够克服血液中低水平的葡萄糖，因为生长素释放肽系统还从肝脏中的时钟获取输入，该时钟与大脑下丘脑的时钟相关。
And what this means is, if you eat at regular meal times, you'll start to get hungry a few minutes before those meals times.
这意味着，如果您按正常进餐时间进餐，那么您会在进餐时间前几分钟开始感到饥饿。
If you've ever wondered why your stomach kind of starts to growl because it's a particular time of day, and you're like, Oh I must want to eat, well, that's ghrelin.
如果你曾经想知道为什么你的胃会因为一天中的某个特定时间而开始咕咕叫，你会想，哦，我一定想吃东西，好吧，那就是胃饥饿素。
And for those of you that don't know why your stomach growls, I'll also tell you that today.
对于那些不知道为什么肚子咕咕叫的人，我今天也会告诉你们。
It's actually really interesting.
这实际上非常有趣。
It not at all what you expect, and it's not just the gurgling of liquids in your stomach.
这根本不是你所期望的，也不仅仅是胃里液体的咕噜声。
That's not what it is.
事实并非如此。
It's actually a muscular phenomenon.
这实际上是一种肌肉现象。
So, ghrelin is secreted as a food anticipatory signal, to get you motivated to go eat at regular times.
因此，生长素释放肽作为食物预期信号被分泌，以激励您定期进食。
So, nowadays there's a lot of interest in intermittent fasting.
因此，现在人们对间歇性禁食很感兴趣。
There's also a lot of interest in just what meal plans and schedules and what to eat in general, in order to maximize one's health and wellbeing.
为了最大限度地提高个人的健康和福祉，人们对什么膳食计划和时间表以及一般吃什么也很感兴趣。
And people have all sorts of cosmetic reasons and brain reasons and metabolic reasons for wanting to control this kind of stuff.
人们有各种各样的美容原因、大脑原因和新陈代谢原因想要控制这种东西。
So let's make it really simple by first looking at the extremes.
因此，让我们首先看看极端情况，让事情变得非常简单。
Some people need to eat every two or three hours.
有些人需要每两三个小时吃一次东西。
They feel this, "I need to eat every two or three hours," or else their blood sugar drops.
他们感觉“我需要每两三个小时吃一次”，否则他们的血糖就会下降。
In general, blood sugar doesn't drop so low, that they truly need to eat in order to alleviate a blood sugar issue.
一般来说，血糖不会降得太低，以至于他们确实需要吃东西来缓解血糖问题。
Although sometimes that can happen.
尽管有时会发生这种情况。
Some people are truly hypoglycemic, low blood sugar.
有的人是真正的低血糖、低血糖。
But most people as the blood sugar starts to head down towards the low-ish ranges, ghrelin is secreted.
但大多数人当血糖开始下降到较低范围时，就会分泌生长素释放肽。
And so for those people not eating on the clock, it's very disruptive to them because it activates these neurons in the brain.
因此，对于那些不按时吃饭的人来说，这对他们来说是非常具有破坏性的，因为它会激活大脑中的这些神经元。
For people who eat once a day or twice a day, or tend to shift their meals, you know, and they might eat a lot but during a limited so-called feeding window, it's kind of interesting humans now eat and talk about foods in ways that for years I used to hear about in classes, in courses, and research lectures about feeding animals, you know, restricted feeding windows.
对于每天吃一次或一天两次，或者倾向于改变膳食的人，你知道，他们可能吃很多，但在有限的所谓喂养窗口内，有趣的是，人类现在以多年来我在关于喂养动物的课堂、课程和研究讲座中听到的方式来吃和谈论食物，你知道，限制喂养窗口。
And we owe a great deal of gratitude to Satchin Panda, who was a colleague of mine when my lab was in San Diego at the Salk Institute, who really is one of the pioneers of this restricted feeding window work and has done a beautiful work.
我们非常感谢 Satchin Panda，当我的实验室在圣地亚哥索尔克研究所时，他是我的一位同事，他确实是这项限制喂养窗口工作的先驱之一，并且做了一项出色的工作。
He has a book that's excellent called 'The Circadian Code' that I highly recommend.
他有一本很棒的书，叫做《昼夜节律》，我强烈推荐。
And he's done a lot of important work on neurons in the retina, that control circadian timing, but also the relationship between feeding windows and health.
他在视网膜神经元方面做了很多重要的工作，这些神经元不仅控制昼夜节律，而且还控制进食窗口与健康之间的关系。
And he's sort of among the major proponents I should say, of circadian eating, that means eating during the daytime, not at night or intermittent fasting, restricting feeding windows to anywhere from four to six to eight hours.
我应该说，他是昼夜节律饮食的主要支持者之一，这意味着在白天进食，而不是在晚上或间歇性禁食，将进食时间限制在四到六到八小时之间。
I'll use myself as an example of the transition from regular feeding schedule to a more intermittent-ish fasting, although I don't really fall into true intermittent fasting.
我将以自己为例，说明从定期进食计划到间歇性禁食的转变，尽管我并没有真正陷入真正的间歇性禁食。
So I was one of these people that just got so accustomed to waking up and eating about an hour after I woke up.
所以我就是那些习惯于醒来大约一个小时后醒来并进食的人之一。
That to go from eating every three or four hours to eating twice a day, lunch and dinner, maybe a couple of snacks in the afternoon or something.
从每三四个小时吃一次到每天吃两次，午餐和晚餐，也许下午吃一些零食之类的。
At first it was excruciating.
起初这是令人难以忍受的。
I remember thinking like, this is really brutal pushing out feeding.
我记得我当时想，这实在是太残酷了。
I didn't think I could exercise unless I had eaten first.
我认为除非先吃东西我才能锻炼。
We now know that during most all forms of exercise unless you're really focused on optimal performance like you've got to hit key lifts or you have to sprint at your maximum speed.
我们现在知道，在大多数形式的锻炼中，除非您真正专注于最佳表现，例如您必须完成关键举重动作或必须以最大速度冲刺。
And maybe even then that you can exercise faster just fine, because you're mainly relying on sources like glycogen from the liver, some undigested food sometimes, as gross as that may seem it's true, as well as body fat if the exercise about is extremely long.
也许即使这样，你也可以锻炼得更快，因为你主要依靠来自肝脏的糖原、有时一些未消化的食物（尽管这看起来很恶心）以及身体脂肪（如果锻炼时间非常长）等来源。
But what that means is that if you suddenly go from eating on a very regular schedule to skipping a meal, or pushing your meal timing out or shifting at all, you're going to have ghrelin in your system.
但这意味着，如果你突然从按时吃饭变成不吃饭，或者推迟进餐时间或完全改变，你的系统中就会含有生长素释放肽。
And that ghrelin is going to stimulate the desire to eat by acting at the level of your brain.
生长激素释放肽将通过作用于大脑水平来刺激进食欲望。
And it is indeed at that point, just mental.
确实在那个时候，只是心理上的。
When we hear about just mental, just physical, it's really kind of the same thing 'cause it's all chemicals, brain and body.
当我们听到精神上的、身体上的时，这实际上是同一件事，因为它们都是化学物质、大脑和身体。
But it's the stimulation of neurons that anticipate feeding.
但正是对神经元的刺激才预示着进食。
You're stimulating the arcuate nucleus neurons that make you want to eat those AgRP neurons.
你刺激了弓状核神经元，让你想吃掉那些 AgRP 神经元。
So ghrelin stimulates the AgRP neurons, which makes you want to eat.
因此，生长素释放肽会刺激 AgRP 神经元，从而让你想吃东西。
So what can you do with this?
那么你能用这个做什么呢？
What this means is, if you want to start shifting your feeding schedule to one where you're not eating quite as frequently, and there are some advantages to that that aren't just in the biochemistry and health related, you know, cellar health related things.
这意味着，如果您想开始将您的喂养计划转变为您不那么频繁进食的计划，那么这样做有一些好处，不仅仅是在生物化学和健康相关的方面，您知道，与地窖健康相关的事情。
But some of them include not having to think about or buy food, right?
但其中一些包括不必考虑或购买食物，对吗？
You actually don't have to think about food all day if you're not eating so often.
事实上，如果你不经常吃东西，你就不必整天想着食物。
The other is, it gives you a far more social flexibility, right?
另一个是，它给了你更大的社交灵活性，对吗？
You can go to a noon meeting if you have to or you can go out to dinner at a particular time.
如果有必要，你可以参加中午的会议，或者你可以在特定的时间出去吃晚饭。
And you know, I guess it makes it kind of tough if you want to meet somebody for breakfast, 'cause then you're the dork who's just like sipping black coffee and like refusing everything.
你知道，我想如果你想和某人一起吃早餐，这会有点困难，因为那样你就是一个喜欢喝黑咖啡并拒绝一切的傻瓜。
But anyway, I've been that dork.
但无论如何，我就是那个傻瓜。
So it's one of those things you just kind of work with.
所以这是你需要做的事情之一。
But the fact of the matter is, ghrelin secretion, because of its relationship to the nervous system, can be shifted by about Now, it's going to vary.
但事实是，由于胃饥饿素与神经系统的关系，其分泌量可以改变大约现在，它会有所不同。
Some of you have more so-called willpower, you know.
你们中有些人拥有更多所谓的意志力，你知道。
But if you really want to just start pushing that first meal out or shifting in any direction, some people might want to eat in the early part of the day and not in the evening.
但如果你真的想开始推迟第一顿饭或朝任何方向转变，有些人可能想在一天的早些时候而不是晚上吃饭。
Trying to shift the mealtimes out the spacing by about 45 minutes, is what the neural circuits that link the ghrelin system to the neural circuits that control feeding, really can handle because it's a form of neuroplasticity.
将生长素释放肽系统与控制进食的神经回路连接起来的神经回路真正可以处理的就是尝试将进餐时间错开约 45 分钟，因为这是神经可塑性的一种形式。
And so what this would look like is, if you normally you eat breakfast at eight o'clock plus or minus 20 minutes, and you want to start eating your first meal at noon you would take maybe four or five days and just start pushing the meal out by about 45 minutes to an hour each day.
所以这看起来是这样的，如果你通常在八点正负 20 分钟吃早餐，并且你想在中午开始吃第一顿饭，你可能需要四到五天的时间，然后开始每天将进餐时间推迟大约 45 分钟到一个小时。
So it's not quite as painful.
所以没那么痛苦。
Or you can just take the plunge and just do it all at once.
或者你也可以冒险一下，一次性完成所有事情。
I have a colleague who was a neurosurgeon at Stanford, came up through my lab, he's now at Neuralink, and he has a great practice.
我有一位同事，他是斯坦福大学的神经外科医生，是从我的实验室培养出来的，现在在 Neuralink，他的实践经验非常丰富。
He keeps his ghrelin system at random.
他随机地保持他的胃饥饿素系统。
What he does is he skips one meal per day and he makes his external schedule dictate that.
他所做的就是每天不吃一顿饭，并且他的外部日程安排也决定了这一点。
So, sometimes he skips breakfast, sometimes he skips lunch, sometimes he skips dinner, he just skips one of the three major meals per day.
所以，有时他不吃早餐，有时他不吃午餐，有时他不吃晚餐，他只是不吃一日三餐中的一餐。
And in doing that, the ghrelin system has always kind of kept off kilter.
在这样做的过程中，胃饥饿素系统总是保持失衡。
And it probably also allows him to have a lot of neural flexibility, what we call top-down control.
这可能还让他拥有很大的神经灵活性，也就是我们所说的自上而下的控制。
Just the knowledge, Oh, you know the hunger I'm feeling isn't necessarily hypoglycemia.
只是知道，哦，你知道我感到的饥饿不一定是低血糖。
And in his case, it's almost certainly not.
就他而言，几乎可以肯定不是。
And therefore what I'm feeling here is an activation of these AgRP neurons, and therefore I can push my meal schedule around however I want.
因此，我在这里感受到的是这些 AgRP 神经元的激活，因此我可以随心所欲地调整我的用餐时间表。
Now, I should mention that top-down mechanisms are powerful.
现在，我应该提到自上而下的机制是强大的。
Belief, motivation, these things can really shift neural circuits.
信念、动机，这些东西确实可以改变神经回路。
We're going to talk more about that a little bit later.
稍后我们将详细讨论这一点。
But there are also people who are genuinely hypoglycemic and they need to take really good control of their blood sugar levels and try and keep them stable.
但也有一些人确实患有低血糖，他们需要很好地控制血糖水平并努力保持稳定。
And so of course, you want to do what's medically safe for you.
因此，当然，您想做对您来说医疗上安全的事情。
I'm not at all recommending that people that suffer from hypoglycemia suddenly disrupt their blood sugar patterns in any direction, that wouldn't be healthy.
我根本不建议患有低血糖的人突然在任何方向上扰乱他们的血糖模式，那是不健康的。
But for most people out there who have reasonable blood glucose levels, it's kind of interesting and kind of fun to play with these parameters in order to optimize what you want to do.
但对于大多数血糖水平合理的人来说，利用这些参数来优化你想做的事情是很有趣的。
And sometimes that might change across the year with schedules.
有时，这一情况可能会随着时间表的变化而发生变化。
Many find great benefit in having flexibility over when they eat.
许多人发现在吃饭时保持灵活性有很大好处。
Regularity of eating equals regularity of ghrelin secretion equals regularity of activity of these AgRP neurons, meaning you'll be hungry at very regular intervals.
进食的规律性等于生长素释放肽分泌的规律性，等于这些 AgRP 神经元活动的规律性，这意味着您会每隔一段时间就会感到饥饿。
So that's something that you can work with, it's grounded in deep mechanism of hormone and neural systems, and there's a lot of modern research to support what I just said.
所以这是你可以使用的东西，它基于激素和神经系统的深层机制，并且有很多现代研究来支持我刚才所说的。
So, if MSH inhibits feeding, makes us want to eat less and ghrelin makes us want to eat more, there's another hormone called CCK, Cholecystokinin, that is potent in reducing our levels of hunger.
因此，如果 MSH 抑制进食，让我们想少吃东西，而生长素释放肽让我们想多吃东西，那么还有另一种称为 CCK 的激素，即胆囊收缩素，可以有效降低我们的饥饿程度。
Now, I learned about CCK back when I was an undergraduate.
现在，我在读本科时就了解了CCK。
So, well over 20 years ago, when it was first discovered.
20 多年前，当它首次被发现时。
And there was a lot of excitement about CCK at that point as a diet drug.
当时，CCK 作为一种减肥药引起了很多人的兴奋。
You know, anytime there's a molecule or a chemical discovered in the brain or body that can suppress feeding, the diet industry just goes wild and they think, this is going to be the thing that's going to allow people to move from being obese to losing all sorts of unhealthy weight, et cetera.
你知道，只要在大脑或身体中发现一种可以抑制进食的分子或化学物质，饮食行业就会变得疯狂，他们认为，这将让人们从肥胖转变为减掉各种不健康的体重，等等。
A similar phenomenon was observed with leptin.
瘦素也观察到类似的现象。
Leptin is a hormone that's made by body fat that signals to the brain when there's a lot of body fat, and in animals injections of leptin can make fat animals thin.
瘦素是一种由体内脂肪产生的激素，当体内脂肪较多时，它会向大脑发出信号，在动物身上注射瘦素可以使肥胖的动物变瘦。
They lose a lot of adipose or fat.
他们失去了大量的脂肪或脂肪。
In humans, it didn't work out that way.
在人类中，情况并非如此。
It just the studies were done and leptin was successful in treating a certain rare form of diabetes, but it really wasn't very potent as an anti-obesity drug.
研究刚刚完成，瘦素成功地治疗了某种罕见的糖尿病，但它作为一种抗肥胖药物确实不是很有效。
Similarly, CCK has been looked at as an obesity drug, something to reduce obesity.
同样，CCK 也被视为一种减肥药物，可以减少肥胖。
But it had some pretty unhappy side effects actually caused some pretty serious side effects.
但它有一些非常令人不快的副作用，实际上导致了一些非常严重的副作用。
Now that's as drug.
现在这就像毒品一样。
However, CCK when released at normal levels by your gut has a powerful effect in suppressing appetite for a period of time.
然而，当肠道释放正常水平的 CCK 时，它可以在一段时间内抑制食欲。
And there are healthy and direct ways to activate CCK.
并且有健康且直接的方法来激活 CCK。
Now, CCK is in the GI tract, it's released from the GI tract.
现在，CCK 位于胃肠道中，它从胃肠道中释放出来。
And it's release is governed by two things.
它的发布由两件事决定。
One is a subset of very specialized neurons that detect what's in the gut, the specific contents of the gut.
其中之一是非常专门的神经元的子集，它们检测肠道内的物质，即肠道的特定内容。
And by certain elements of the mucosa, of the mucus lining of the gut and the gut microbiome.
以及粘膜、肠道粘液内层和肠道微生物组的某些成分。
So what's really interesting, is that CCK is stimulated by fatty acids and particular fatty acids that we'll talk about.
所以真正有趣的是，CCK 受到脂肪酸和我们将要讨论的特定脂肪酸的刺激。
Amino acids, and particular amino acids that we'll talk about, as well as by sugar.
氨基酸，以及我们将要讨论的特定氨基酸，以及糖。
Now, let's put sugar on the shelf for a moment.
现在，让我们暂时把糖放在架子上。
We're going to talk a lot about sugar because if CCK inhibits appetite and reduces feeding, and it can be triggered by fatty acids, amino acids, or sugars, then you might say, well, then in eating a lot of sugars should make us not want to eat more, but we all know that eating sugar makes us want to eat far more.
我们会谈论很多关于糖的话题，因为如果 CCK 抑制食欲并减少进食，并且它可以由脂肪酸、氨基酸或糖触发，那么你可能会说，好吧，那么吃大量糖应该会让我们不想吃更多，但我们都知道吃糖会让我们想吃更多。
That's the role of a lot of sugars.
这就是大量糖的作用。
And that has to do with a separate mechanism we'll talk about today.
这与我们今天要讨论的一个单独的机制有关。
So, which fatty acids in the gut stimulate the release of CCK?
那么，肠道中哪些脂肪酸会刺激CCK的释放呢？
It turns out it's the omega-3 fatty acids, the ones that come from algae or krill or fish oil.
事实证明，这是 omega-3 脂肪酸，来自藻类、磷虾或鱼油。
I talked about this in the episode on nutrition and some of the things related to the gut microbiome.
我在营养和一些与肠道微生物组相关的事情中谈到了这一点。
And I'm going to revisit that now.
我现在要重新审视这一点。
Omega-3 fatty acids and Conjugated linoleic acid, CLA, either from food or from supplements, stimulate the release of CCK which then reduces, or at least blunts appetite.
来自食物或补充剂的 Omega-3 脂肪酸和共轭亚油酸 (CLA) 会刺激 CCK 的释放，从而降低或至少抑制食欲。
And I'm not talking about blunting appetite to anorexic levels where you don't want to eat at all.
我并不是在谈论将食欲降低到根本不想吃东西的厌食症水平。
I'm talking about regulating appetite to the point where animals and people don't over-consume.
我说的是调节食欲，使动物和人类不会过度消费。
So it's keeping appetite at a healthy level.
因此，它可以使食欲保持在健康水平。
The other thing that stimulates CCK that I mentioned, are amino acids.
我提到的另一种刺激 CCK 的物质是氨基酸。
So when we eat, we have the ability to break down different macronutrients, you know, carbohydrates, fats or proteins, into sugars and glucose, that then we can convert to ATP and all that stuff from a Krebs cycle from high school.
因此，当我们进食时，我们有能力将不同的常量营养素（碳水化合物、脂肪或蛋白质）分解为糖和葡萄糖，然后我们可以将其转化为 ATP 以及高中克雷布斯循环中的所有物质。
We're not going to go into that today, that's for a future episode.
我们今天不打算讨论这个，这是未来的剧集。
But amino acids are one of the things that we are eating for.
但氨基酸是我们吃东西的目的之一。
Amino acids both can be used as energy through a process called gluconeogenesis, of converting proteins into energy.
氨基酸都可以通过称为糖异生的过程用作能量，将蛋白质转化为能量。
Or those amino acids can be broken down and then rebuilt into things like preparing, excuse me, repairing muscle tissue as well as other forms of cellar repair.
或者这些氨基酸可以被分解，然后重新构建成诸如准备、修复肌肉组织以及其他形式的地窖修复之类的东西。
They're involved in all sorts of things related to protein synthesis.
它们参与与蛋白质合成相关的各种事情。
What does this mean?
这意味着什么？
If we eat the proper amino acids at the proper levels, if we ingest omega-3's and CLA's, Conjugated linoleic acids at the proper levels, or get them from supplements, there's a blunting of appetite.
如果我们摄入适当水平的适当氨基酸，如果我们摄入适当水平的 omega-3 和 CLA、共轭亚油酸，或者从补充剂中获取它们，食欲就会减弱。
Appetite is kept clamped and we don't become hyperphagic.
食欲受到抑制，我们不会变得暴饮暴食。
We don't overeat.
我们不会吃得过多。
We tend to eat within healthy or normal ranges.
我们倾向于在健康或正常范围内饮食。
So this is very important, because most people don't understand that when we're eating, we are basically fat foraging and amino acid foraging.
所以这一点非常重要，因为大多数人不明白，我们在吃饭的时候基本上都是在脂肪觅食和氨基酸觅食。
And there are several studies now have shown, that people and animals will essentially eat until they feel they've consumed enough omega-3's, omega-6's, CLA's, and certain amino acids.
现在有几项研究表明，人和动物基本上会吃东西，直到他们觉得自己已经消耗了足够的 omega-3、omega-6、CLA 和某些氨基酸。
In other words, even if it's not conscious, we are eating until we trigger the activation of CCK.
换句话说，即使没有意识，我们也会一直在吃东西，直到触发 CCK 的激活。
Now, there are other reasons why we shut down eating too.
现在，我们停止进食还有其他原因。
Are literally, the volume of food in our gut can be large, and we can feel very distended.
从字面上看，我们肠道中的食物量可能很大，我们会感到非常膨胀。
That's the physical reason obviously.
这显然是物理原因。
There are other reasons, maybe we just have top-down control.
还有其他原因，也许我们只是自上而下的控制。
We have knowledge that this is the end of the meal and we stop 'cause we have to go back to work or to a meeting, or we tell ourselves we've had enough.
我们知道这顿饭已经结束了，我们停下来，因为我们必须回去工作或开会，或者我们告诉自己我们已经吃够了。
But at a subconscious level, the gut is informing the brain via CCK and other mechanisms when we've ingested enough of what we need.
但在潜意识层面，当我们摄入了足够的所需物质时，肠道会通过 CCK 和其他机制通知大脑。
And these omega-3's and CLA's and certain amino acids are vital for sending out that signal that we've had enough.
这些 omega-3 和 CLA 以及某些氨基酸对于发出我们已经吃饱的信号至关重要。
Now, which amino acids is actually really interesting?
现在，哪些氨基酸实际上真正有趣？
We have essential amino acids and we have non-essential amino acids.
我们有必需氨基酸，也有非必需氨基酸。
Among the essential amino acids, there's one in particular that can trigger the release of CCK very potently, and that's glutamine.
在必需氨基酸中，有一种特别能非常有效地触发 CCK 的释放，那就是谷氨酰胺。
Glutamine is a very interesting amino acid.
谷氨酰胺是一种非常有趣的氨基酸。
First of all, it's been shown in a few studies to play a role in bolstering the immune system.
首先，一些研究表明它在增强免疫系统方面发挥着作用。
It can increase the number of killer cells in the immune system.
它可以增加免疫系统中杀伤细胞的数量。
It is consumed but in supplement form.
它以补充剂的形式被消耗。
You know, people can take it.
你知道，人们可以接受。
You know, a teaspoon of glutamine or some people take glutamine throughout the day, if they're really into it or for whatever reason, they think they're battling off an infection or something of that sort.
你知道，一茶匙谷氨酰胺或有些人全天服用谷氨酰胺，如果他们真的喜欢或出于某种原因，他们认为他们正在对抗感染或类似的东西。
Glutamine can also of course be derived from foods.
谷氨酰胺当然也可以从食物中提取。
And you can just put into the Internet, do an Internet search and find out what foods are rich with glutamine.
你可以上网搜索一下，看看哪些食物富含谷氨酰胺。
Some of the ones that I'm aware of off the top of my head are like cottage cheese, and things of that sort.
我突然意识到的一些东西就像干酪之类的。
But other foods have glutamine as well.
但其他食物也含有谷氨酰胺。
Once a threshold level of glutamine and other essential amino acids are reached, once the threshold level of these Alpha-3, excuse me, Omega-3 fatty acids and CLA's are reached, CCK is released, and it helps reduce the activity of those AgRP neurons that promote feeding.
一旦谷氨酰胺和其他必需氨基酸达到阈值水平，一旦达到这些 Alpha-3（对不起，Omega-3 脂肪酸和 CLA）的阈值水平，CCK 就会被释放，它有助于减少促进摄食的 AgRP 神经元的活动。
So as you can see, feeding is an interplay between brain and body.
正如您所看到的，喂养是大脑和身体之间的相互作用。
And it's some of the micronutrients and even the breakdown of particular nutrients, that's putting the accelerator or the brake on the feeding process.
一些微量营养素，甚至特定营养素的分解，会加速或阻碍喂养过程。
It's not just one thing.
这不仅仅是一件事。
So from an actionable standpoint, you, we should probably all be trying to get our omega-3, Omega-6 ratios correct anyway, because they are antidepressant.
因此，从可行的角度来看，我们可能都应该努力保持正确的 Omega-3、Omega-6 比例，因为它们具有抗抑郁作用。
I talked about the peer reviewed studies on that.
我谈到了这方面的同行评审研究。
They are healthy for the gut microbiome, and we should be seeking sufficient glutamine.
它们对肠道微生物群是健康的，我们应该寻求足够的谷氨酰胺。
Now, whether or not you decide to supplement with glutamine or not, is up to you.
现在，您是否决定补充谷氨酰胺，取决于您自己。
One of the reasons why one might want to do that, and again, you should always check with a doctor, especially if you have any predisposition to cancers or you have cancer, many cancers and tumors like glutamine, so that's something to note.
人们可能想要这样做的原因之一是，您应该始终咨询医生，特别是如果您有任何癌症倾向或您患有癌症，许多癌症和肿瘤如谷氨酰胺，所以这是值得注意的事情。
But one reason why you might want to supplement with glutamine or consider eating foods that are rich in glutamine, isn't just to keep your appetite in healthy ranges, but as well, glutamine can actually reduce sugar cravings.
但是，您可能想要补充谷氨酰胺或考虑食用富含谷氨酰胺的食物的原因之一不仅仅是为了将您的食欲保持在健康范围内，而且谷氨酰胺实际上可以减少对糖的渴望。
So this is very interesting.
所以这很有趣。
I have a friend, he's an absolute chocolate, sweets addict.
我有一个朋友，他是个十足的巧克力、糖果迷。
He's a grown adult, but he eats candy and chocolate as if he was like a 14 year old kid hanging out at the local convenience store.
他已经是成年人了，但他吃糖果和巧克力就像一个在当地便利店闲逛的 14 岁孩子。
It's really incredible.
实在是太不可思议了。
And he has probably a sugar addiction, but he's very aware of this and he's managed to kick all other addictions.
他可能有糖瘾，但他非常清楚这一点，并且成功戒掉了所有其他瘾。
So, for whatever reason, it stimulates his brain and body in the ways that make him want more, but he hates this.
因此，无论出于何种原因，它都会刺激他的大脑和身体，让他想要更多，但他讨厌这样。
It's actually quite frustrating for him.
这实际上对他来说是相当令人沮丧的。
He's somebody who cares a lot about his health.
他是一个非常关心自己健康的人。
He took the approach that I know many other people have who know about this role of glutamine, of taking a teaspoon or a couple of teaspoons of glutamine several times throughout the day or anytime he craves sugar.
他采取了我知道许多其他了解谷氨酰胺作用的人所采用的方法，即在一天中多次或在他想吃糖的时候服用一茶匙或几茶匙谷氨酰胺。
And indeed, glutamine, well, reduced sugar cravings.
事实上，谷氨酰胺可以减少对糖的渴望。
Some people who are really on the kind of ketogenic front, will mix it with a little bit of half and half and down that, and because I guess it makes it taste better, it's a little bit chalky.
有些真正热衷于生酮的人，会把它与一点点混合，因为我想这会让它的味道更好，所以它有点白垩。
So, glutamine has some very interesting properties.
因此，谷氨酰胺具有一些非常有趣的特性。
But I think for most people that aren't suffering from adverse levels of craving, making sure you're getting the right omega-3's that can come from a variety of sources, check out the episode we did on nutrition if you want to learn more about that.
但我认为，对于大多数没有遭受不良渴望的人来说，确保您从各种来源获得正确的 omega-3，如果您想了解更多信息，请查看我们在营养方面所做的一集。
And CLA's, and making sure that you're getting enough glutamine is going to be important for making sure that the CCK signal gets through.
还有 CLA，确保摄入足够的谷氨酰胺对于确保 CCK 信号通过非常重要。
The one thing I do want to mention about glutamine, it's a minor effect, but it alone can have a small increase, excuse me, it alone can increase blood sugar.
关于谷氨酰胺，我确实想提一件事，它的影响很小，但它本身就可以有小幅增加，对不起，它本身可以增加血糖。
It's not a huge increase in blood glucose.
这并不是血糖大幅升高。
But because the gut takes proteins and breaks them down into these amino acids, and essentially looking for glutamine and things like it, other essential amino acids as well.
但因为肠道吸收蛋白质并将其分解为这些氨基酸，并且本质上是寻找谷氨酰胺和类似的物质，以及其他必需氨基酸。
When you ingest glutamine or branch chain amino acids, there is a small but real increase in blood glucose.
当您摄入谷氨酰胺或支链氨基酸时，血糖会出现小幅但真实的增加。
And that's because they are essentially food.
那是因为它们本质上是食物。
And there I'm talking about the supplemental version.
我在这里谈论的是补充版本。
So, just know glutamine can increase blood sugar slightly, especially diabetics should know that.
所以，只要知道谷氨酰胺可以稍微升高血糖即可，尤其是糖尿病患者应该知道这一点。
It can reduce sugar cravings.
它可以减少对糖的渴望。
And just know that what your gut is doing at a core level is it's forging, it's waiting, and it's trying to assess levels of omega-3 fatty acid, conjugated linoleic acid, and glutamine, and other essential amino acids.
只要知道您的肠道在核心层面所做的就是锻造、等待，并尝试评估 omega-3 脂肪酸、共轭亚油酸、谷氨酰胺和其他必需氨基酸的水平。
You are essentially trying to eat to get these nutrients and then a signal can be deployed up to your brain, that you're not really interested in eating that much more.
你本质上是想通过吃东西来获取这些营养物质，然后一个信号就会被发送到你的大脑，表明你对吃得更多并不真正感兴趣。
Whenever preparing an episode for this podcast I'm always faced with a particular challenge, which is, how many tools should I offer that involve doing something new?
每当为此播客准备一集时，我总是面临一个特殊的挑战，即我应该提供多少种涉及做新事物的工具？
You know, a new behavior, a new exercise, supplement, something, things of that sort.
你知道，一种新的行为，一种新的练习，补充，诸如此类的东西。
And how many should be related to not doing things, avoiding things.
而有多少应该与不做事、回避事有关。
It's never really fun to talk about all the things that we're supposed to avoid, but some of them are so powerful in light of the mechanisms of a given topic that I'd be remiss if I didn't mention them.
谈论我们应该避免的所有事情从来都不是一件真正有趣的事情，但根据给定主题的机制，其中一些事情是如此强大，如果我不提及它们，那就是我的失职。
So now you understand how hormones, and peptides like CCK and ghrelin impact appetite.
现在您了解了激素和肽（如 CCK 和生长素释放肽）如何影响食欲。
There's one particular aspect of food that can powerfully impact CCK.
食物的一个特定方面可以强烈影响 CCK。
And I think most people, I'm guessing 99.9% of people out there are not aware of this.
我想大多数人，我猜 99.9% 的人都没有意识到这一点。
And it has to do with highly processed foods.
这与高度加工的食品有关。
There's a lot of reasons why one would want to avoid highly processed foods.
人们想要避免高度加工食品的原因有很多。
In fact, if you're interested in that topic and the history of whole foods, transitioning to highly processed foods in this country, I highly recommend you listen to a YouTube video by Dr. Robert Lustig, he's at university of California, San Francisco.
事实上，如果您对这个主题以及全食的历史以及在这个国家向高度加工食品的转变感兴趣，我强烈建议您收听由罗伯特·勒斯蒂格 (Robert Lustig) 博士制作的 YouTube 视频，他来自加州大学旧金山分校。
It's very easy to find, put Stanford, Robert Lustig, it was a talk hosted by Stanford.
很容易找到，斯坦福大学罗伯特·勒斯蒂格（Robert Lustig）说，这是斯坦福大学主办的一次演讲。
Gives a beautiful description of the history of this, and why the food industry started packing in additional sugars and salts, and turning foods into commodities, it's really fascinating.
对这段历史进行了精彩的描述，以及为什么食品工业开始添加额外的糖和盐，并将食品变成商品，这真的很有趣。
It has no conspiracy theory is just all scientific facts.
它没有阴谋论，只有科学事实。
It's really a wonderful lecture.
这真是一场精彩的讲座。
It has millions of views, it should be very easy to find.
它有数百万的浏览量，应该很容易找到。
We can provide a link to that, and we will.
我们可以提供一个链接，我们会的。
There's another reason to avoid highly processed foods however, and that has to do with what's called emulsifiers.
然而，避免高度加工食品还有另一个原因，这与所谓的乳化剂有关。
Now, many of you are familiar with emulsifiers, even though you don't know it.
现在，很多人对乳化剂已经很熟悉了，尽管你并不了解它。
When you put detergent in the laundry that contains emulsifiers, the goal of that detergent is to bring together fatty molecules with water molecules and be able to dissociate them and break them up to get the stains out of clothes and things of that sort.
当您将洗涤剂放入含有乳化剂的衣物中时，该洗涤剂的目标是将脂肪分子与水分子结合在一起，并能够将它们解离并分解，从而去除衣服和类似物品上的污渍。
There are a lot of emulsifiers put into processed foods.
加工食品中添加了大量的乳化剂。
And those emulsifiers allow certain chemical reactions to occur that extends the shelf life of those foods.
这些乳化剂会发生某些化学反应，从而延长这些食品的保质期。
So it's like candy bars and cereals, and all sorts of things that are in processed foods.
所以它就像糖果棒和谷物，以及加工食品中的各种东西。
The worst of which are the typical kind of pastries that you see at the convenience store.
其中最糟糕的是你在便利店看到的典型糕点。
But this extends into chips of various kinds and even some meats of various kinds, they pack this stuff into meats.
但这延伸到各种薯片，甚至一些各种肉类，他们把这些东西包装到肉类中。
They have names like soy lecithin and other things.
它们的名字有大豆卵磷脂和其他东西。
Why are emulsifiers bad?
为什么乳化剂不好？
Okay, there are a lot of reasons why they're bad, but the reason why they're bad for the mechanisms that we've been talking about today, is that when you ingest those foods, you're bringing those emulsifiers into your gut.
好吧，它们不好的原因有很多，但它们对我们今天讨论的机制不好的原因是，当你摄入这些食物时，你会将这些乳化剂带入你的肠道。
And those emulsifiers strip away the mucosal lining of the gut, and they actually cause the neurons that innervate the gut, that extend those little processes we call axons into the gut, to retract deeper into the gut.
这些乳化剂会剥去肠道的粘膜内层，它们实际上会导致支配肠道的神经元，将我们称为轴突的小突起延伸到肠道中，从而更深地缩回肠道。
And as a consequence, you're ingesting a bunch of food and the signals like CCK never get deployed.
结果，你摄入了一堆食物，而像 CCK 这样的信号永远不会被部署。
The signals that actually shut down hunger are never actually triggered.
真正消除饥饿的信号从未被真正触发。
And so, as a consequence you want to eat far more of these highly processed foods.
因此，你会想吃更多这些高度加工的食品。
In addition, if you then go from eating a highly processed food to non highly processed foods, you're not able to measure the amounts of amino acids, sugars, and fatty acids in those foods as accurately.
此外，如果您从吃高度加工食品转向非高度加工食品，您将无法准确测量这些食物中氨基酸、糖和脂肪酸的含量。
You've actually done structural damage at a micro level, but structural level damage, excuse me, to the mucosal lining of the gut.
实际上，你已经在微观层面上造成了结构性损伤，但结构层面的损伤，对不起，是对肠道粘膜内层造成的。
Now, this can all be repaired if you stay away from highly processed foods for some period of time.
现在，如果您在一段时间内远离高度加工食品，这一切都可以得到修复。
But the negative effects of these emulsifiers are quite real.
但这些乳化剂的负面影响是相当真实的。
So, to make it really clean and simple, emulsifiers from highly processed foods are limiting your guts ability to detect what's in the foods you eat and therefore to deploy the satiety signals, the signals that shut down hunger.
因此，为了使其真正清洁和简单，高度加工食品中的乳化剂限制了您的肠道检测所吃食物中成分的能力，从而限制了发出饱腹感信号（即消除饥饿的信号）的能力。
In addition to that, there's a parallel mechanism at play, that I talked about in a previous episode but I'll remind you again, that you have neurons in your gut that are sensing sugar, and are sending a subconscious signal up to the brain via the vagus nerve.
除此之外，还有一个并行机制在起作用，我在上一集中谈到过，但我会再次提醒您，您肠道中的神经元正在感知糖，并通过迷走神经向大脑发送潜意识信号。
And those neurons trigger the release of dopamine, which makes you crave more of that food.
这些神经元会触发多巴胺的释放，这会让你渴望更多的食物。
So now you've got parallel signals making you want to eat more sugar, making you unaware of how much sugar you've eaten, and that are disrupting the inputs to the nervous system that signal to the rest of your brain and body that you've obtained enough fatty acids and you've obtained enough amino acids.
所以现在你有并行的信号让你想吃更多的糖，让你不知道你吃了多少糖，这会扰乱神经系统的输入，向你的大脑和身体的其他部分发出信号，表明你已经获得了足够的脂肪酸和你已经获得了足够的氨基酸。
So these highly processed foods are really terrible.
所以这些高度加工的食品真的很糟糕。
And you know, I'm not out here to say, you know, never enjoy a processed food of any kind, I'd be a hypocrite 'cause I do eat processed foods from time to time.
你知道，我并不是在这里说，你知道，永远不要享受任何类型的加工食品，我是一个伪君子，因为我确实时不时地吃加工食品。
Although the ones that I tend to eat, I try and make of the healthier variety.
虽然我喜欢吃那些，但我尝试制作更健康的品种。
But eating whole foods has tremendous value and eating highly processed food has tremendous negative impact on the gut and on the gut brain axis.
但吃天然食品具有巨大的价值，而吃高度加工的食品对肠道和肠脑轴有巨大的负面影响。
And so, recently there was a paper that came out in Cell, Cell Press journal, it's kind of the apex of Cell journals, which is a phenomenal.
所以最近有一篇论文发表在Cell上，Cell Press期刊，可以说是Cell期刊的顶峰，这是一个现象。
This paper showed that, ingesting highly processed food leads to more intake of not just highly processed foods but other types of food in general.
本文表明，摄入高度加工食品不仅会导致更多的高度加工食品摄入，还会导致其他类型的食品摄入量增加。
There was kind of an overeating compensation generally across foods for people that consume these highly processed foods.
对于食用这些高度加工食品的人来说，食物中普遍存在一种暴饮暴食的补偿。
And there are a lot of other reasons to avoid highly processed foods.
还有很多其他原因需要避免高度加工食品。
So again, I don't like to focus too much on the do nots, I like to arm you with tools to do.
再说一遍，我不喜欢过多关注“不要做”，我喜欢为你提供要做的工具。
But I think this visual of certain foods and these emulsifiers actually stripping away some of the critical lining of your gut and disrupting the hormone signaling to the brain controlling feeding, is important enough and cryptic enough, meaning it hasn't been talked about, it works at a subconscious level, and that it's important that people are aware of it so they can make decisions about what they do want to eat or not want to eat for themselves.
但我认为某些食物和这些乳化剂的视觉效果实际上会剥夺肠道的一些关键内壁，并扰乱向大脑控制进食的激素信号，这足够重要，也足够神秘，这意味着它还没有被讨论过，它在潜意识层面起作用，而且重要的是人们意识到这一点，这样他们就可以自己决定自己想吃什么或不想吃什么。
Before moving on, I just want to say one more thing about highly processed foods.
在继续之前，我只想再说一件事有关高度加工食品的事情。
There was an absolutely beautiful study done by my colleague, Chris Gardner at Stanford, exploring whether or not certain diets were better than others.
我的同事、斯坦福大学的克里斯·加德纳（Chris Gardner）做了一项非常精彩的研究，探讨某些饮食是否比其他饮食更好。
They looked at vegan, vegetarian, omnivore, I don't know if they looked at all meat or not, but they looked at the different forms of diets, intermittent fasting, et cetera.
他们研究了纯素食、素食、杂食动物，我不知道他们是否研究了所有肉类，但他们研究了不同形式的饮食、间歇性禁食等等。
And they essentially found that, whichever diet people adhered to, whichever one they followed, was equivalent to the others.
他们基本上发现，无论人们坚持哪种饮食，无论他们遵循哪种饮食，都与其他饮食相同。
Provided that they followed it, they lost the equivalent amount of weight.
如果他们遵循它，他们就会减轻等量的体重。
There really wasn't a strong effect of the food type or the pattern of eating, et cetera.
食物类型或饮食方式等确实没有产生强烈的影响。
However, in a study like that, adherence is very high because people are a part of a study.
然而，在这样的研究中，依从性非常高，因为人们是研究的一部分。
And for many people, the ability to adhere to a certain eating plan is one of the most, if not the most powerful determinants of whether or not a given diet meaning nutritional plan works.
对于许多人来说，坚持某种饮食计划的能力是决定特定饮食营养计划是否有效的最重要的决定因素之一。
Now, this thing about highly processed foods however, is really diabolical.
然而现在，关于高度加工食品的事情确实是恶魔般的。
Because it truly says, and I think the recent data in cell metabolism and other journals really proves that, a calorie is not a calorie.
因为它确实说明了，而且我认为细胞新陈代谢和其他期刊的最新数据确实证明了这一点：卡路里不是卡路里。
That's absolutely absurd because of these emulsifiers and the contents of these highly processed foods.
由于这些乳化剂和这些高度加工食品的成分，这绝对是荒谬的。
In fact, the data in humans points to this.
事实上，人类的数据也表明了这一点。
So what they did is they took in-patient adults, so they had total control over their food intake.
所以他们所做的就是收治住院的成年人，这样他们就可以完全控制自己的食物摄入量。
And they received either ultra processed or unprocessed diets for The diets were matched for calories, sugar, fat, fiber, and macronutrients.
他们接受超加工或未加工的饮食，饮食中的卡路里、糖、脂肪、纤维和大量营养素相匹配。
So everything else was matched.
所以其他一切都匹配。
Just processed or non-processed is the major variable.
刚刚加工或未加工是主要变量。
And basically what they found, is that the people who are eating the processed food diet happened to eat much more, right?
基本上他们发现，吃加工食品的人碰巧吃得更多，对吗？
This was after this period of putting them on either diet and clamping for all other variables.
这是在对他们进行任一饮食并限制所有其他变量的这段时间之后。
Then they would eat much more, and the body weight changes were much more.
然后他们就会吃得更多，体重变化也更大。
And those body weight changes, were such that they couldn't be accounted for by just increased calories.
这些体重变化不能仅仅用卡路里的增加来解释。
So, the bottom line is that highly processed foods are just bad for you.
所以，最重要的是，高度加工的食品对你有害。
They increase weight gain.
它们会增加体重。
They disrupt the lining of your gut in a way that disrupts things like CCK and proper satiety signals.
它们会破坏肠道内壁，从而破坏 CCK 和适当的饱腹感信号等信号。
And they contain a bunch of things, in particular sugars, but other things as well, that disrupt not just the hormonal systems but also the neural systems that control the desire to eat after the diet is done.
它们含有很多物质，特别是糖，但也含有其他物质，不仅会破坏荷尔蒙系统，还会破坏节食后控制食欲的神经系统。
So there's just so many reasons why these highly processed foods are terrible, and they can explain a lot of the ill health effects that we've seen in the last 50 years not just in the United States, but all over the world.
因此，这些高度加工食品如此糟糕的原因有很多，它们可以解释过去 50 年来我们不仅在美国，而且在全世界看到的许多不良健康影响。
That enormous increase in diabetes, juvenile diabetes.
糖尿病、青少年糖尿病的数量大幅增加。
It's just remarkable how far down the path of diet we've gone.
我们在饮食的道路上已经走了多远，真是令人惊奇。
And it's clear, it's almost a smoking gun what the cause of this is.
很明显，造成这种情况的原因几乎是铁证如山。
If you'd like to learn more about that please refer to the Lustig lecture.
如果您想了解更多信息，请参阅 Lustig 讲座。
He also spells out why non-processed foods is far more economical in terms of just at the level of the household or individual as well as at the societal level.
他还阐明了为什么非加工食品在家庭或个人以及社会层面上更加经济。
Really interesting stuff, I highly recommend you check it out.
非常有趣的东西，我强烈建议你看看。
So now let's move on to some other hormones that regulate hunger and satiety, in particular insulin.
现在让我们继续讨论一些其他调节饥饿和饱腹感的激素，特别是胰岛素。
Now, you've probably heard of insulin before.
现在，您可能以前听说过胰岛素。
Insulin is the thing that's lacking in type I diabetics, that's why they have to inject insulin whenever they eat.
胰岛素是I型糖尿病患者所缺乏的，所以他们每次吃饭时都必须注射胰岛素。
The reason they have to do that, is because when they eat their foods are broken down into glucose.
他们之所以必须这样做，是因为当他们吃东西时，食物会分解成葡萄糖。
And in order to shuttle glucose to the appropriate tissues in the body, and also to keep glucose levels in check, you need insulin.
为了将葡萄糖输送到体内适当的组织，并控制血糖水平，您需要胰岛素。
So the simplest way to think about insulin and glucose is that when you eat, that food is broken down into sugars, that's true whether or not it's fats or it's sugars, or eventually if it's proteins, they are oxidized into fuels as we say.
因此，考虑胰岛素和葡萄糖的最简单方法是，当您进食时，食物会分解成糖，无论是脂肪还是糖，或者最终如果是蛋白质，它们都会被氧化成我们所说的燃料。
And those fuels can be used as the name fuel implies into energy, they're eventually made into ATP.
这些燃料可以用作能量，正如燃料名称所暗示的那样，它们最终被制成 ATP。
There's a bunch of biochemical steps there we're not going to go into today, but that's essentially how it works.
这里有很多生化步骤，我们今天不打算讨论，但这本质上就是它的工作原理。
You break down food into glucose.
你将食物分解成葡萄糖。
Now, if you're ketogenic, we'll talk about that in a little bit.
现在，如果你是生酮者，我们会稍微讨论一下。
But in general, you eat, food is turned into glucose.
但一般来说，你吃东西时，食物会转化为葡萄糖。
Your blood sugar needs to be kept in a particular range.
您的血糖需要保持在特定范围内。
Hypoglycemic means too low, hyperglycemic means too high.
低血糖意味着太低，高血糖意味着太高。
And what they called euglycemic E-U, glycemic, is the healthy range.
他们所谓的正常血糖 E-U（血糖）是健康范围。
Now, what those healthy ranges are, in general the healthy range, the euglycemic range, is about 70 to a hundred nanograms per deciliter.
现在，这些健康范围是什么，一般来说，健康范围，即正常血糖范围，约为每分升 70 至 100 纳克。
But most of you aren't walking around with a glucose monitor.
但你们中的大多数人并没有随身携带血糖监测仪。
Some of you are, but most of you are not.
你们中有些人是，但大多数人不是。
The more important question for us to address right now, is why is it important that glucose be kept at a particular level?
我们现在要解决的更重要的问题是，为什么将血糖保持在特定水平很重要？
Once you understand that, keeping glucose in check starts to have a rationale behind it and the ways to do that start to make a lot more sense.
一旦你理解了这一点，控制血糖就开始有了其背后的基本原理，而做到这一点的方法也开始变得更有意义。
So the reason is, if glucose levels get too high because of the way that our cells in particular neurons, interact with glucose, high levels of glucose can damage neurons.
所以原因是，如果葡萄糖水平由于我们的细胞（特别是神经元）与葡萄糖相互作用的方式而变得过高，那么高水平的葡萄糖会损害神经元。
It can actually kill them.
它实际上可以杀死他们。
You can start getting what are called peripheral, excuse me, neuropathies.
你可能会开始患上所谓的外周神经病，对不起。
One of the symptoms of some forms of diabetes is that people start losing the sensation of touch in their fingers or their hands or their feet, and they can start going blind.
某些形式的糖尿病的症状之一是人们开始失去手指、手或脚的触觉，并且可能开始失明。
There's diabetic retinopathies.
有糖尿病视网膜病变。
So it's very important, that insulin manage your glucose levels.
因此，胰岛素控制血糖水平非常重要。
Now, there's also type II diabetes where there's insulin secreted from the pancreas, but people are insulin insensitive.
现在，还有一种二型糖尿病，即胰腺分泌胰岛素，但人们对胰岛素不敏感。
There's a disruption in the receptors and insulin insensitivity isn't quite the same as having no insulin at all, but it parallels some of the same mechanisms.
受体受到破坏，胰岛素不敏感与根本没有胰岛素不太一样，但它与一些相同的机制相似。
Now, type I diabetes is often picked up because someone has a sudden weight loss, because they're not processing blood sugar the same way they were before.
现在，人们经常会因为体重突然减轻而患上 I 型糖尿病，因为他们不再像以前那样处理血糖。
Type II diabetes is often, although not always associated with being overweight and with obesity.
II 型糖尿病通常（尽管并不总是）与超重和肥胖有关。
Both of them are challenging conditions.
这两者都是具有挑战性的条件。
Type II diabetes almost always can be managed by managing one's weight.
II 型糖尿病几乎总是可以通过控制体重来控制。
And of course there are prescription drugs and supplements that can help manage those.
当然，有一些处方药和补充剂可以帮助管理这些问题。
We're going to talk about all of that.
我们将讨论所有这些。
But for most people that don't have diabetes, the important thing is to manage glucose, to keep it in that euglycemic range.
但对于大多数没有糖尿病的人来说，重要的是控制血糖，将其保持在正常血糖范围内。
And there are a number of different ways to do that.
有许多不同的方法可以做到这一点。
Some of them are behavioral, some of them are diet based, and some of them are based on supplements or prescription drugs.
其中一些是行为性的，一些是基于饮食的，还有一些是基于补充剂或处方药的。
So let's talk about those now.
现在让我们来谈谈这些。
So if you eat, and in particular if you eat carbohydrates, blood glucose goes up.
因此，如果你吃东西，特别是如果你吃碳水化合物，血糖就会升高。
If you eat fats, blood glucose goes up to a far less degree.
如果你吃脂肪，血糖升高的程度就会小得多。
And if you eat proteins, depending on the protein, it will eventually be broken down for fuel or assembled into amino acid chains for protein synthesis and repair of other tissues and bodily functions.
如果你吃蛋白质，根据蛋白质的不同，它最终会被分解为燃料或组装成氨基酸链用于蛋白质合成和修复其他组织和身体功能。
But glucose goes up and then is kept in range.
但血糖会上升，然后保持在一定范围内。
When you are hungry, you secrete a different hormone and that's called glucagon.
当你饥饿时，你会分泌一种不同的激素，称为胰高血糖素。
And glucagon's main role, is to pull stores of energy out of the liver and the muscles.
胰高血糖素的主要作用是从肝脏和肌肉中提取能量储存。
And once those are depleted, you'll eventually tap into body fat, okay?
一旦这些耗尽，你最终就会消耗体内脂肪，好吗？
So, and this is for people that have a typical blood glucose range, so that 70 to 100 euglycemic range.
因此，这适用于具有典型血糖范围（即 70 至 100 正常血糖范围）的人。
So, the two kind of push and pull systems that we're going to think about now to keep this simple, is that you have the insulin system managing glucose, and you've got the glucagon system pulling energy out of your liver and muscles for immediate fuel.
因此，为了简单起见，我们现在要考虑的两种推拉系统是，胰岛素系统管理葡萄糖，胰高血糖素系统从肝脏和肌肉中提取能量以提供即时燃料。
And eventually you'll pull fuel out of body fat if you've been active for a very long time and all your glycogen stores are depleted or close to depleted.
如果您运动了很长时间并且所有糖原储备都已耗尽或接近耗尽，最终您将从体内脂肪中提取燃料。
So what does this all mean?
那么这一切意味着什么呢？
There's a lot of important biochemistry and a lot of important cellar processes involved in whether or not your anabolic or catabolic.
无论您的合成代谢还是分解代谢，都涉及许多重要的生物化学和许多重要的地窖过程。
Whether or not you're breaking things down or building things up.
无论您是要分解事物还是构建事物。
Let's talk about feeding in a simpler way, however.
不过，让我们以一种更简单的方式来讨论喂养。
And let's weave the tools to manage blood glucose, to keep it in check, as we do that.
让我们编织管理血糖的工具，以控制血糖，就像我们这样做的那样。
So, let's say you had a meal and that meal consisted of rice, a carbohydrate, some meat or fish, let's say a piece of salmon, and some vegetable, some fibrous vegetable like asparagus or cabbage or something like that.
所以，假设你吃了一顿饭，这顿饭由米饭、碳水化合物、一些肉或鱼（比如说一块鲑鱼）和一些蔬菜、一些纤维状蔬菜（如芦笋或卷心菜或类似的东西）组成。
If you were to eat all of that at once, you know, you take a bite of one, a bite of the other, you're going to mix it up.
如果你一次吃掉所有这些，你知道，你咬一口，咬一口另一个，你就会把它们混合在一起。
You know, one of these, it all ends up in the same place kind of people, mix it all up.
你知道，其中之一，这一切最终都在同一个地方，人们把它们混合在一起。
Then you'll experience an increase in insulin and increase in blood glucose that's moderately fast.
然后，您会经历胰岛素增加和血糖适度快速增加。
It's going to increase pretty quickly.
它会增加得很快。
What's remarkable, is that the order that you consume each macro-nutrient has a pretty profound influence on the rate of insulin and glucose secretion into the blood and how quickly those levels rise.
值得注意的是，每种常量营养素的摄入顺序对胰岛素和葡萄糖分泌到血液中的速率以及这些水平上升的速度有着相当深远的影响。
So if you will make it really simple.
所以如果你能让它变得非常简单的话。
If you were to eat the rice first, your glucose would rise in a sharp spike, especially if it doesn't contain any fats to slow the absorption.
如果你先吃米饭，你的血糖会急剧上升，特别是如果它不含任何脂肪来减缓吸收。
Now, that might be good if you're very hungry and you want to get an increase in glucose.
现在，如果您非常饥饿并且想要增加葡萄糖，这可能会很好。
In fact, this is the reason why you're often served bread before meals, because it is...
事实上，这就是为什么你经常在饭前吃面包的原因，因为它......
And sometimes it's bread and butter, or chips before meals or appetizers, are designed to get your blood glucose going up high because big steep increases in blood glucose tend to promote the desire to consume more glucose.
有时，面包和黄油、饭前薯条或开胃菜都是为了让你的血糖升高，因为血糖的急剧升高往往会促进消耗更多葡萄糖的欲望。
And this also relates to the dopamine system and the way that something tasty in the mouth and sugar in the gut and fats and sugars in the mouth, trigger the activation of a lot of systems in the brain and body to consume more of whatever you have or whatever is available to you.
这也与多巴胺系统有关，以及口腔中美味的东西、肠道中的糖、口腔中的脂肪和糖的方式，触发大脑和身体中的许多系统的激活，以消耗更多你拥有的或任何可用的东西。
So, the basic idea is that eating carbohydrates and/or fats early in a meal will give a steep rise in blood glucose.
因此，基本的想法是，在进餐初期吃碳水化合物和/或脂肪会导致血糖急剧上升。
However, if you were to eat the fibrous thing first, so a lot of chewing, but not a big rise in blood glucose because in general there's...
然而，如果你先吃纤维状的东西，那么要大量咀嚼，但血糖不会大幅上升，因为一般来说……
Unless it's laid in with sugar.
除非是加糖的。
Or something we're just talking about some vegetable, fibrous vegetable, that will actually blunt the release of glucose until you eat the fish and the rice.
或者我们只是谈论一些蔬菜，纤维蔬菜，它实际上会抑制葡萄糖的释放，直到你吃鱼和米饭。
But believe it or not it will actually blunt the glucose increase that the rice would cause.
但不管你信不信，它实际上会减弱大米引起的葡萄糖增加。
Now, I'm not talking about neurotically eating each macro-nutrient separately in sequence.
现在，我并不是在谈论神经质地按顺序分别食用每种大量营养素。
I'm just trying to give you a picture of what's happening ordinarily.
我只是想让你了解一下通常发生的事情。
So what this means is, if you feel a lot of food related anxiety, or you feel you're one of these people that you can kind of sense like your blood sugar increasing very quickly, a lot of people can sense this, some people can't, has a lot to do with how well they manage their blood sugar as well as some of the psychological factors.
所以这意味着，如果你感到很多与食物相关的焦虑，或者你觉得你是这些人中的一员，你可以感觉到你的血糖升高得很快，很多人可以感觉到这一点，有些人不能，这与他们管理血糖的程度以及一些心理因素有很大关系。
And yes, their family and historical reasons, you know, I've got friends who had a lot of siblings, and when they sit down to eat they have to really suppress the desire to not beat up everyone else at the table and take all the food.
是的，他们的家庭和历史原因，你知道，我有很多朋友，他们有很多兄弟姐妹，当他们坐下来吃饭时，他们必须真正抑制住不殴打餐桌上其他人并抢走所有食物的欲望。
It's sort of like not...
有点像不...
It's hard for them to understand that there's plenty to go around, because of their upbringing.
由于他们的成长经历，他们很难理解有很多事情要做。
So there are psychological top-down effects.
所以存在心理上自上而下的影响。
A lot of the psychology around food is geared towards getting people to be relaxed when they eat and these sorts of things.
许多关于食物的心理学都是为了让人们在吃东西和诸如此类的事情时放松。
But these blood sugar effects are real just cellar and basic biochemistry of how the body manages sugars ingested into the blood.
但这些血糖效应是真实存在的，只是身体如何管理摄入血液的糖分的基础和基本生物化学。
So what does this all mean?
那么这一切意味着什么呢？
It means that if you want a steep increase in glucose, you are very, very hungry, then you should eat the carbohydrate laid in food first, or you should eat a bunch of macronutrients combined.
这意味着如果你想要葡萄糖急剧增加，你非常非常饿，那么你应该先吃食物中的碳水化合物，或者你应该吃一堆大量营养素的组合。
So that would be like the hamburger or the sandwich, the bread, the whatever's in that sandwich altogether, usually that's protein and vegetables as well.
就像汉堡包或三明治、面包以及三明治里的所有东西一样，通常还有蛋白质和蔬菜。
If you want to have a more modest increase in glucose or you want to blunt the increase in glucose, then have the, at least some of the fibrous thing first, and then the protein and then the carbohydrate.
如果你想要更适度地增加葡萄糖，或者你想减缓葡萄糖的增加，那么首先至少吃一些纤维状的东西，然后是蛋白质，然后是碳水化合物。
You will notice that your blood glucose will rise more steadily, and that you'll achieve satiety earlier in the meal.
您会注意到您的血糖会更稳定地上升，并且您会在进餐时更早地获得饱腹感。
Or at least you won't get this huge peak at sort of the Thanksgiving meal effect.
或者至少你不会像感恩节大餐那样达到如此巨大的峰值。
Some of you are international, so if you don't celebrate Thanksgiving is a time of year where...
你们中的一些人是国际人士，所以如果您不庆祝感恩节，那么一年中的这个时候...
It used to be the one-time a year or two times a year where Americans would give themselves permission to eat enormous meals.
过去，美国人每年都会允许自己吃一两次大餐。
Now that seems to happen a lot more often.
现在这种情况似乎发生得更频繁了。
But there is this effect of you're full and yet you're hungry for more, that's because your blood glucose has gone through the roof and it's triggered a number of other mechanisms.
但是，你已经吃饱了，但你还想吃更多，这是因为你的血糖已经飙升，并触发了许多其他机制。
There's also usually a lot of alcohol consumption, and alcohol itself because it's a sugar will increase blood glucose very, very sharply.
通常还会大量饮酒，而酒精本身是一种糖，会非常非常急剧地增加血糖。
It depends on the alcohol, some alcohols have more sugar than others.
这取决于酒精，有些酒精比其他酒精含有更多的糖。
But basically what you're trying to avoid are steep increases in blood sugar.
但基本上你要避免的是血糖急剧升高。
And the order that you eat foods has an enormous impact on that.
你吃食物的顺序对此有巨大的影响。
The other thing that has an enormous impact on how long and shallow, or how steep that curve of glucose is, depends on whether or not you recently were moving, are moving or start moving after you eat.
另一件对葡萄糖曲线的长度和深度或陡峭程度产生巨大影响的因素取决于您最近是否在运动、正在运动或在进食后开始运动。
So it turns out that your blood glucose levels can be modulated very, very powerfully by movement.
事实证明，运动可以非常非常有力地调节您的血糖水平。
If you did any kind of intense exercise, or even just walking or jogging, or cycling anything before you eat your blood glucose levels will be dampened somewhat.
如果您在进食前进行了任何剧烈运动，甚至只是散步、慢跑或骑自行车，您的血糖水平都会有所下降。
And that has to do with the release of something called, some people call it GLUT4, which sounds like glutton.
这与某种叫做 GLUT4 的东西的发布有关，有些人称之为 GLUT4，听起来像贪吃者。
Other people call it GLUT4.
其他人称之为GLUT4。
These are things that are involved in shuttling glucose to particular cells in the body, namely toward muscle and glycogen stores and away from body fat stores.
这些物质参与将葡萄糖运送到体内的特定细胞，即流向肌肉和糖原储存并远离体内脂肪储存。
It has to do with sequestering of glucose from the blood.
它与从血液中隔离葡萄糖有关。
The point is that, if you're somebody who struggles with blood sugar regulation, in addition to getting your body weight in a healthy range, doing all the other sorts of things that you should be doing, the key thing is to try and get some movement, sometime as circuit meal.
关键是，如果您在血糖调节方面遇到困难，除了让体重保持在健康范围内、做所有其他您应该做的事情之外，关键是尝试进行一些运动，有时作为循环餐。
Now, very few people can actually eat and walk at the same time, although I do it all the time.
现在，很少有人能真正同时吃饭和走路，尽管我一直这样做。
Not because I'm trying to regulate my blood sugar but just 'cause I tend to be busy.
不是因为我想调节血糖，而是因为我往往很忙。
I eat and drive, busy.
我边吃边开车，很忙。
Busy if I'm not giving this podcast, or if sleeping, I'm eating, but except the early part of the day when I fast.
如果我不做这个播客，我就会很忙，或者如果我睡觉了，我就会吃东西，但除了一天中早些时候我禁食的时候。
But the bottom line here is that, if you, for instance take a your blood glucose will be blunted in ways that are beneficial.
但这里的底线是，如果您服用某种药物，您的血糖将以有益的方式减弱。
If you have exercised in the recent hours before a meal, that can be beneficial.
如果您在饭前几个小时内进行过锻炼，那可能是有益的。
The order that you consume foods is beneficial.
您食用食物的顺序是有益的。
And there are a few things that you can consume that can also adjust blood glucose levels.
您可以食用一些可以调节血糖水平的东西。
So let's talk about those, but I thought it was important to really tamp down that it's not just what you eat, we talked about that before, but also the order that you eat those things, believe it or not, whether or not you combine macro-nutrients, carbohydrates, proteins and fats and fibrous vegetables.
所以让我们来谈谈这些，但我认为真正重要的是要真正控制住，这不仅仅是你吃的东西，我们之前讨论过，而且还有你吃这些东西的顺序，无论你相信与否，无论你是否结合了大量营养素、碳水化合物、蛋白质、脂肪和纤维蔬菜。
And whether or not you've moved recently.
以及您最近是否搬家。
The higher intensity the movement, the greater the GLUT4 increase, and the more that the blood glucose will be blunted and you'll shuttle more of that to glycogen and muscle stores.
运动强度越高，GLUT4 增加得越多，血糖就会被减弱得越多，你就会将更多的血糖输送到糖原和肌肉储备中。
And even just moving after a meal, even just a calm easy walk, can really adjust the ways in which blood sugar regulated for the better.
即使只是饭后活动一下，即使只是平静地轻松散步，也确实可以更好地调整血糖调节方式。
I don't want to perseverate on this processed foods, hidden sugars thing too much.
我不想过多地坚持食用这种加工食品、隐藏的糖分。
But understanding now a little bit about how insulin and glucose work, you can probably imagine why hidden sugars are such an attractive thing from the standpoint of processed food manufacturers.
但现在稍微了解一下胰岛素和葡萄糖的工作原理，您可能可以想象为什么从加工食品制造商的角度来看，隐藏的糖如此有吸引力。
Because if they can put sugar in that you can't even taste, that sugar is going to amplify the amount of glucose, it's going to increase the rate of glucose increase into your bloodstream and it's going to promote more feeding.
因为如果他们可以在你甚至无法尝到的糖中加入糖，那么糖就会增加葡萄糖的含量，从而增加葡萄糖进入血液的速度，从而促进更多的进食。
So in that case, you're really being tricked.
那么在这种情况下，你就真的被骗了。
It's not that you're actually reaching for the additional appetizer and your blood glucose is going up.
这并不是说您实际上正在吃额外的开胃菜，而您的血糖却上升了。
The food that you ate is actually increasing your appetite as you eat it.
你吃的食物实际上会增加你的食欲。
It's a positive feedback loop.
这是一个正反馈循环。
So don't want to demonize those any more than I already have, but you should be aware that these things are happening at the level of your bloodstream and brain.
因此，我不想再妖魔化这些东西，但你应该意识到这些事情正在你的血液和大脑层面发生。
The other thing I'd like to address for a moment, is this notion of stable blood sugar versus lay bile blood sugar or unstable blood sugar.
我想暂时讨论的另一件事是稳定血糖与胆汁血糖或不稳定血糖的概念。
Some people just have stable blood sugar.
有些人只是血糖稳定。
They can go long periods of time without eating and feel fine.
他们可以长时间不吃东西并且感觉良好。
Other people get really shaky, really jittery, and/or when they do eat, they feel really keyed up.
其他人会变得非常颤抖，非常紧张，和/或当他们吃东西时，他们感到非常紧张。
Sometimes they'll even sweat.
有时他们甚至会出汗。
Sometimes their vision will go blurry.
有时他们的视线会变得模糊。
And some of that can actually be because they've become hyperglycemic.
其中一些实际上可能是因为他们已经变得高血糖。
And those effects that you experience when you are hyperglycemic are the early warning signs of the kinds of things that damage neurons and lead to the really terrible stuff they talked about before like peripheral neuropathies.
当你血糖过高时，你所经历的这些影响是损害神经元并导致他们之前谈到的真正可怕的事情（如周围神经病）的早期预警信号。
Now, it takes some time for those things to occur, those neuropathies to occur.
现在，这些事情、那些神经病的发生需要一些时间。
But whether or not your blood sugar is all over the place or whether or not stable, can be impacted by a number of things.
但是，您的血糖是否异常或是否稳定，可能会受到许多因素的影响。
One of those things is exercise.
其中之一就是锻炼。
So these days there's a lot of interest in what they call zone two cardio, which is that kind of steady state cardio, where you can just nasal breathe even at pretty high output, where you could maybe have a conversation.
所以现在人们对他们所说的第二区有氧运动很感兴趣，这是一种稳态有氧运动，即使在相当高的输出量下，你也可以用鼻呼吸，在那里你可能可以进行对话。
Although I'm such a huge proponent of nasal breathing during exercise, most forms of exercise especially zone two cardio, that you probably shouldn't be talking while you're doing that cardio unless it's absolutely essential.
尽管我非常支持在运动期间使用鼻呼吸，但大多数形式的运动尤其是第二区有氧运动，除非绝对必要，否则您可能不应该在进行有氧运动时说话。
But periods of zone two cardio that lasts anywhere from or sometimes more for your endurance athletes, can create positive effects on blood sugar regulation, such that you people can sit down and enjoy whatever it is, the hot fudge sundae, or whatever the high sugar content food is.
但是，对于耐力运动员来说，持续或有时更长的第二区有氧运动可以对血糖调节产生积极的影响，这样人们就可以坐下来享受任何东西，热软糖圣代，或任何高糖含量的食物。
And blood glucose management is so good.
而且血糖管理非常好。
Your insulin sensitivity is so high, which is a good thing, that you can manage that blood glucose to the point where it doesn't really make you shaky, it doesn't disrupt you.
您的胰岛素敏感性非常高，这是一件好事，您可以将血糖控制在不会让您摇摇欲坠、不会扰乱您的程度。
And you know, to say nothing of the weight-related issues or the adipose fat gain, et cetera, that's a separate issue because people vary there.
你知道，更不用说与体重相关的问题或脂肪增加等，这是一个单独的问题，因为人们在这方面有所不同。
But basically doing zone two cardio for 30 to 60 minutes, three to four times a week makes your blood sugar really stable, and that's an attractive thing for a variety of reasons.
但基本上每周做三到四次、每次 30 到 60 分钟的第二区有氧运动可以让你的血糖真正稳定，出于多种原因，这是一件很有吸引力的事情。
On the flip side, high intensity interval training or resistance training AKA weight training, are very good at stimulating the various molecules that promote repackaging of glycogen.
另一方面，高强度间歇训练或阻力训练（又称重量训练）非常擅长刺激促进糖原重新包装的各种分子。
So sprints, heavy weight lifting, circuit type weightlifting provided there is some reasonable degree of resistance, those are going to trigger are all sorts of mechanisms that are going to encourage the body to shuttle glucose back into glycogen, converting to glycogen, into muscle tissue, restock the liver, et cetera.
因此，短跑、举重、循环式举重只要有一定程度的阻力，就会触发各种机制，鼓励身体将葡萄糖输送回糖原，转化为糖原，进入肌肉组织，补充肝脏等等。
Depleting one's glycogen actually takes some time.
耗尽一个人的糖原实际上需要一些时间。
You know, if you do a couple sets of tricep extensions and some crunches, you're not depleting your glycogen.
你知道，如果你做几组三头肌伸展和一些仰卧起坐，你并不会耗尽你的糖原。
Glycogen depleting workouts are very high intensity.
糖原消耗锻炼的强度非常高。
Generally they're less than an hour or so, but those are the sort that are going to lead to big increases in the kinds of enzymes and metabolic pathways that are going to repack glycogen and shuttle most things towards restorage of foods not into adipose tissue, not into fat, but taking glucose and making it into fuels that you can access later for more of that high intensity activity.
一般来说，它们不到一个小时左右，但这些会导致酶和代谢途径的种类大幅增加，这些酶和代谢途径将重新包装糖原，并将大部分物质运送到食物的恢复中，而不是转化为脂肪组织，而不是转化为脂肪，而是摄取葡萄糖并将其转化为燃料，以便您以后可以进行更多的高强度活动。
And I should mention that one of the advantages of high intensity interval training or weightlifting of various kinds, is that it causes long standing increases in basal metabolic rate.
我应该提到，高强度间歇训练或各种举重的优点之一是它会导致基础代谢率长期增加。
I don't want to go too far down this path because we're going to do an entire month on human performance and athletic performance.
我不想在这条路上走得太远，因为我们将用整整一个月的时间来研究人类表现和运动表现。
But it's not just the increases in muscle that increase metabolism, because muscle burns more energy than other types of tissues, except your brain, which truly burns the most energy.
但不仅仅是肌肉的增加会增加新陈代谢，因为肌肉比其他类型的组织燃烧更多的能量，除了大脑，它确实燃烧了最多的能量。
Anyway is the main reason why your basal metabolic rate is what it is.
无论如何，这就是你的基础代谢率是现在这个样子的主要原因。
Well, high-intensity training.
嗯，高强度训练。
So it could be sprints, it could be high intensity interval training of different kinds, it could be weight training, also has an effect of increasing thermogenesis even long after you've completed the exercise.
所以它可以是短跑，可以是不同类型的高强度间歇训练，可以是重量训练，甚至在你完成锻炼很久之后也有增加产热的效果。
So there's a long tail.
所以有一条长尾巴。
There's a kind of post exercise metabolic effect that's also beneficial.
还有一种运动后代谢效应也是有益的。
So it's not an either or, it's really that high intensity interval training and resistance training.
所以这不是一个非此即彼的问题，这实际上是高强度间歇训练和阻力训练。
And things of that sort are very good for one reason.
这类事情非常好，有一个原因。
And the zone two cardio is very good for other reasons.
由于其他原因，第二区有氧运动非常好。
And now you can see why it's just a healthy thing and why most people should probably be doing exercise most days of the week, if not every day of the week.
现在您可以明白为什么它是一件健康的事情，以及为什么大多数人应该在一周的大部分时间（如果不是一周的每一天）进行锻炼。
If your goal is to manage blood glucose and your goal is to manage some of the metabolic factors that control repackaging of glycogen and encouraging excess glucose to not get diverted into body fat stores.
如果您的目标是管理血糖，并且您的目标是管理一些控制糖原重新包装并防止过量葡萄糖转移到体内脂肪储存的代谢因素。
We haven't talked a lot about lipids today, that's because most of today's discussion is about hormones and insulin is the dominant hormone in terms of mobilizing and managing glucose in the body, at least for most people.
我们今天没有太多谈论脂质，那是因为今天的大部分讨论都是关于激素，而胰岛素是动员和管理体内葡萄糖的主要激素，至少对大多数人来说是这样。
But fats are very important.
但脂肪非常重要。
And there's just a little anecdote about fats that I think will be useful in thinking about why you want to manage what they call the LDL or HDL ratios.
我认为有一个关于脂肪的小轶事有助于思考为什么要控制所谓的低密度脂蛋白或高密度脂蛋白比率。
And this is deserving an entire episode, many, perhaps even several episodes.
这值得一整集，很多，甚至几集。
But some of you may be familiar with LDLs and HDLs, some of you may not.
但有些人可能熟悉 LDL 和 HDL，有些人可能不熟悉。
The LDL is low density lipoprotein.
LDL是低密度脂蛋白。
This is the one that you don't want it to be too high.
这是你不希望它太高的一个。
Castillo's dreaming, he's barking.
卡斯蒂略在做梦，他在吠叫。
He loves all forms of cholesterol but that's just Castillo dreaming.
他喜欢各种形式的胆固醇，但这只是卡斯蒂略的梦想。
So LDLs are the ones that you want to keep low.
所以低密度脂蛋白是你想要保持在低水平的。
You don't want those to go excessively high.
您不希望这些值过高。
HDLs, the high density lipoproteins are the ones that are the so-called healthy lipoproteins.
HDL，即高密度脂蛋白，就是所谓的健康脂蛋白。
That's all fine and good.
这一切都很好。
But you might ask yourself, what are they doing?
但你可能会问自己，他们在做什么？
What is the actual role of these things, and why would you want healthy levels of HDL and not too much LDL?
这些东西的实际作用是什么？为什么您想要健康的高密度脂蛋白水平而不是太多的低密度脂蛋白？
Well, one of the reasons is, that fats don't like water, right?
嗯，原因之一是脂肪不喜欢水，对吗？
They are hydrophobic.
它们是疏水性的。
And yet you need to move fats in your bloodstream, all tissues in your body need fats.
然而，您需要在血液中移动脂肪，体内的所有组织都需要脂肪。
They need cholesterols, they're...
他们需要胆固醇，他们...
In last episode we talked about cholesterol is a precursor to the sex steroid hormones, estrogen, and testosterone and other hormones as well.
在上一集中，我们谈到胆固醇是性类固醇激素、雌激素、睾酮和其他激素的前体。
Well, HDL and LDL, actually coat fats to allow them to be transported through the bloodstream.
嗯，高密度脂蛋白和低密度脂蛋白实际上包裹着脂肪，使它们能够通过血液运输。
They do a number of other things as well.
他们还做许多其他事情。
But HDL, is a key component of the delivery system that brings those fats to the liver, ovaries, testes, and adrenals.
但高密度脂蛋白是将这些脂肪输送到肝脏、卵巢、睾丸和肾上腺的输送系统的关键组成部分。
In other words, having adequate levels of HDL is good, because it allows fats to be delivered to the tissues that manufactured testosterone, estrogen, cortisol in healthy levels and the liver.
换句话说，拥有足够水平的高密度脂蛋白是有好处的，因为它可以将脂肪输送到制造健康水平的睾酮、雌激素、皮质醇的组织和肝脏。
So this is why when LDLs are too high what's happening is you're not getting fats to the correct tissues.
这就是为什么当低密度脂蛋白过高时，会出现脂肪无法输送到正确的组织的原因。
And you can get buildup of fats like fatty liver disease and some of these things can happen.
您可能会出现脂肪堆积，例如脂肪肝疾病，其中一些事情可能会发生。
A high sugar content can even lead to some of these fatty liver conditions that starting to happen is actually the first time in human history perhaps that we're aware of anyway.
高糖含量甚至会导致一些脂肪肝疾病，这种情况的发生实际上是人类历史上的第一次，也许我们已经意识到了。
That we're starting to see liver conditions that normally were associated only with severe alcoholism starting to come from sugar content.
我们开始发现，通常只与严重酗酒有关的肝脏疾病开始与糖含量有关。
So what does this mean?
那么这意味着什么呢？
This means keep your LDL and HDL ratios proper.
这意味着保持适当的低密度脂蛋白和高密度脂蛋白比率。
You want those HDLs in order to deliver fatty molecules to the very tissues that use cholesterol in order to manufacturer hormones.
您需要这些高密度脂蛋白来将脂肪分子输送到使用胆固醇来制造激素的组织。
So how do you keep LDLs and HDLs in their proper ratios?
那么如何将低密度脂蛋白和高密度脂蛋白保持在适当的比例呢？
Well, a lot of people don't realize this, but the debate about dietary cholesterol and its relationship to LDL and HDL ratios, it is a barbed wire debate.
嗯，很多人没有意识到这一点，但是关于膳食胆固醇及其与低密度脂蛋白和高密度脂蛋白比率的关系的争论，这是一场铁丝网争论。
I don't want to get into it right now.
我现在不想介入。
There are still a lot of open questions as to how much dietary cholesterol impacts LDL and HDL ratios.
关于膳食胆固醇对低密度脂蛋白和高密度脂蛋白比率的影响有多大，仍有很多悬而未决的问题。
I don't want to get into that now, I'm not taking a stance either way.
我现在不想讨论这个问题，我不会采取任何立场。
But what is very clear, is that having highly elevated glucose, consuming too much sugar or not managing glucose in your body through some of the mechanisms that we've been talking about up until now, can also negatively impact LDL, HDL ratios.
但非常清楚的是，血糖高度升高、摄入过多的糖或不通过我们迄今为止讨论的一些机制来管理体内的葡萄糖，也会对低密度脂蛋白、高密度脂蛋白比率产生负面影响。
So managing glucose goes way beyond just managing blood sugar, and making sure that you don't lay down too much body fat, making sure your metabolism stays high and making sure you're not getting jittery at meals.
因此，控制血糖不仅仅是控制血糖，并确保您不会减少过多的身体脂肪，确保您的新陈代谢保持较高水平，并确保您在进餐时不会感到紧张。
It also has to do with making sure that you're creating enough of the molecules HDL and not too many of the molecules LDL, that are going to disrupt the delivery of things to the organs of your body that allow you to make healthy levels of testosterone, estrogen, and so forth.
它还需要确保您产生足够的高密度脂蛋白分子，而不是太多的低密度脂蛋白分子，否则会破坏物质向身体器官的输送，从而使您能够产生健康水平的睾酮、雌激素等。
If that wasn't clear, let me make this ultra simple.
如果这还不清楚，让我把这变得非常简单。
You want healthy levels of HDL, and you want low levels of LDL, because if you have ovaries it will allow the fats that need to get to the ovary to produce estrogen, to get there.
您需要健康的高密度脂蛋白水平，并且需要低水平的低密度脂蛋白，因为如果您有卵巢，它将允许需要到达卵巢产生雌激素的脂肪到达那里。
And if you have testes, it will allow the fats and the cholesterol molecules that you need in order to manufacture testosterone to get to the testes.
如果你有睾丸，它会让你制造睾酮所需的脂肪和胆固醇分子到达睾丸。
As well, in order to have proper adrenal function and proper liver function, you want HDL and LDL in the healthy correct levels.
此外，为了拥有适当的肾上腺功能和肝脏功能，您需要高密度脂蛋白和低密度脂蛋白处于健康的正确水平。
So now we've talked a lot about behavioral tools and the underlying biological mechanisms that justify those tools in particular circumstances.
现在我们已经讨论了很多关于行为工具和在特定情况下证明这些工具合理性的潜在生物机制。
Now, I'd like to turn to supplements and prescription drugs that regulate the hormone systems, controlling feeding and satiety.
现在，我想转向调节激素系统、控制进食和饱腹感的补充剂和处方药。
There are a huge number of these.
其中有大量的。
Some have more powerful effects than others.
有些比其他的效果更强大。
There are two that I want to describe because they've been getting a lot of attention recently.
我想描述其中两个，因为它们最近受到了很多关注。
First of all, there's a prescription drug Metformin, which was developed as a treatment for diabetes.
首先，有一种处方药二甲双胍，它是为了治疗糖尿病而开发的。
And it works potently to reduce blood glucose.
它可以有效降低血糖。
It has dramatic effects in lowering blood glucose.
它在降低血糖方面具有显着的效果。
Metformin involves changes to mitochondrial action in the liver.
二甲双胍会改变肝脏中线粒体的作用。
That's its main way of depleting or reducing blood glucose.
这是其消耗或降低血糖的主要方式。
And it does so through the so-called AMPK pathway, and it increases insulin sensitivity overall.
它通过所谓的 AMPK 途径实现这一点，并且整体上提高了胰岛素敏感性。
Metformin is a powerful drug.
二甲双胍是一种强效药物。
In fact, I'm surprised that so many people have sought it out, given that most of the people that I'm aware of that sought it out are not diabetic.
事实上，我很惊讶有这么多人寻求它，因为据我所知，大多数寻求它的人都不是糖尿病患者。
I think for diabetics it seems to be a useful drug.
我认为对于糖尿病患者来说它似乎是一种有用的药物。
For non-diabetics, it can also of course, lower blood glucose.
对于非糖尿病患者来说，它当然也可以降低血糖。
It also has the potential to make people hypoglycemic, genuinely hypoglycemic.
它还有可能使人低血糖，真正的低血糖。
So, you really need to approach Metformin with caution.
因此，您确实需要谨慎使用二甲双胍。
I get a little concern when I hear about people blasting Metformin, simply because fasted states or low blood sugar states are healthy.
当我听说人们大力使用二甲双胍时，我有点担心，仅仅因为禁食状态或低血糖状态是健康的。
Doing that pharmacologically can have long standing effects.
从药理学上来说，这样做可以产生长期的效果。
You really want to approach that with caution.
你确实要谨慎对待这个问题。
Now, there's a comparable drug, it really should be called a drug.
现在，有一种类似的药物，它确实应该被称为药物。
But it's non-prescription, that's also in fairly prominent use out there called berberine, B-E-R B-E-R-I-N-E, berberine, correct.
但它是非处方药，在外面也有相当显着的用途，称为小檗碱，B-E-R B-E-R-I-N-E，小檗碱，正确。
So berberine is a really interesting compound.
所以小檗碱是一种非常有趣的化合物。
Its actions very much mimic Metformin.
它的作用非常模仿二甲双胍。
So let's talk about berberine for a second.
让我们来谈谈小檗碱。
Berberine actually comes from various plants and tree bark.
小檗碱实际上来自各种植物和树皮。
It is sold in supplement stores, it's sold online.
它在补充剂商店出售，在网上出售。
It is, as far as I know unregulated, it is powerful.
据我所知，它不受监管，但它的威力却很大。
If you're going to experiment with berberine, you definitely want to talk to your doctor and you want to approach it with caution.
如果您打算尝试使用小檗碱，您一定要咨询您的医生，并且要谨慎对待。
It also works to activate the so-called AMPK pathway.
它还可以激活所谓的 AMPK 通路。
AMPK by the way stands for Adenosine Monophosphate-activated protein kinase, AMPK.
顺便说一句，AMPK 代表单磷酸腺苷激活蛋白激酶，AMPK。
And it inhibits a protein tyrosine phosphates 1B pathway.
它还能抑制蛋白酪氨酸磷酸 1B 通路。
I think that's enough nomenclature.
我认为这已经足够了。
It activates a certain pathway that's associated with fasting and low blood glucose.
它激活与禁食和低血糖相关的特定途径。
The effects of berberine are as far as I can tell, when looking at the literature, are very similar if not identical to Metformin.
据我所知，在查看文献时，小檗碱的作用与二甲双胍非常相似，甚至不相同。
Now, the number of studies out there on this are many.
现在，关于这方面的研究有很多。
So I'm just going to review a few of them and their major effects.
因此，我将回顾其中的一些及其主要影响。
As always, I invite you to check out examine.com.
一如既往，我邀请您访问 exam.com。
It's a wonderful website where you can put in any supplement or compound or biological goal for that matter.
这是一个很棒的网站，您可以在其中添加任何补充剂、化合物或生物学目标。
And it will list out the various effects in the human effect matrix.
并且它会列出人体效应矩阵中的各种效应。
So studies on humans, if they're available.
因此，如果有的话，对人类进行研究。
And it will tell you whether or not they're strong effects or weak effects or modest effects.
它会告诉你它们是强效应、弱效应还是中等效应。
And it will point to the specific subject population, it's a wonderful resource.
它将指向特定的主题人群，这是一个很棒的资源。
So berberine, not surprisingly has very strong effects in lowering blood glucose.
因此，小檗碱在降低血糖方面具有很强的作用，这并不奇怪。
There are four studies on this.
对此有四项研究。
In fact, they say that berberine is one of the more if not the most effective supplements for lowering blood glucose.
事实上，他们说小檗碱是降低血糖最有效的补充剂之一。
It talks about dosages there.
它谈到那里的剂量。
Although I'll just mention that I've tried berberine, and the dosages that are typical on the bottle of most supplements, is much higher than I needed.
尽管我只是提到我已经尝试过小檗碱，并且大多数补充剂瓶子上的典型剂量比我需要的要高得多。
So when I took berberine, two things happened, first of all, I got a pretty splitting headache.
所以当我服用小檗碱时，发生了两件事，首先，我头痛欲裂。
It gave me pretty vicious headache.
这让我非常头痛。
So for me it was a no, almost immediately.
所以对我来说，几乎是立刻就拒绝了。
The other thing is, I became so hypoglycemic.
另一件事是，我的血糖变得很低。
That in order to get my blood sugar back up, I think I ate something like 10 donuts and I didn't feel like I had ingested all that much sugar.
为了让我的血糖恢复正常，我想我吃了 10 个甜甜圈，但我并不觉得自己摄入了那么多糖。
It was really kind of weird.
这真的有点奇怪。
I was hyperphagic for sugar.
我对糖的摄入过多。
I was craving sugar, craving sugar and I was very thirsty as well.
我很想吃糖，很想吃糖，而且我也很渴。
And so, I don't want to promote any bad behavior, but I know that certain people use this when they've overeaten sugars or they're doing their cheat days, something that I'm personally just not a fan of.
因此，我不想宣扬任何不良行为，但我知道某些人在吃糖过多或正在作弊时会使用此功能，而我个人并不喜欢这种行为。
And they want to keep their blood sugar in check or they know they're going to consume a huge meal.
他们想要控制血糖，或者他们知道自己会吃一顿大餐。
They'll take berberine to keep blood glucose clamped.
他们会服用黄连素来控制血糖。
And it does do that.
它确实做到了这一点。
It has very strong effects.
它有非常强的效果。
Three peer reviewed studies on HbA1c levels.
三项关于 HbA1c 水平的同行评审研究。
HbA1c is something that can be measured in a blood test.
HbA1c 可以通过血液测试来测量。
That is sort of an average readout of your blood sugar levels over the previous two or three months, sometimes shorter period.
这是过去两三个月（有时更短的时间）内血糖水平的平均读数。
But that's mostly what HbA1c is about.
但这主要是 HbA1c 的意义所在。
So, it radically decreases your blood sugar levels.
因此，它会从根本上降低您的血糖水平。
It actually lowers cholesterol.
它实际上可以降低胆固醇。
It acts remember on the liver, and the liver is involved in cholesterol metabolism.
它作用于肝脏，肝脏参与胆固醇代谢。
And remember it's both sugars, blood glucose, and dietary fats.
请记住，它既包括糖、血糖，也包括膳食脂肪。
Perhaps it's still heavily debated in terms of how your blood total cholesterol HDL and LDL are regulated.
也许关于如何调节血液中总胆固醇高密度脂蛋白和低密度脂蛋白仍然存在激烈争论。
So it seems to lower total cholesterol, and it seems like it lowers HDL and LDL in parallel.
所以它似乎可以降低总胆固醇，并且似乎可以同时降低高密度脂蛋白和低密度脂蛋白。
So that's interesting.
这很有趣。
One study showed a minor increase in HDL, the so-called good cholesterol.
一项研究显示，高密度脂蛋白（HDL）（即所谓的好胆固醇）略有增加。
Insulin levels dropped, not surprising.
胰岛素水平下降并不奇怪。
Another study showed a slight decrease in LDL, though seem to be kind of minor.
另一项研究显示，低密度脂蛋白略有下降，尽管幅度似乎很小。
Here's a kind of interesting one, just to help you remember berberine as of the fact that it comes from tree bark, isn't trigger enough to remember it.
这是一种有趣的方法，只是为了帮助您记住小檗碱，因为它来自树皮，但不足以触发记住它。
Direct contact of berberine on canker sores seems to eliminate canker sores very quickly, which is kind of cool.
将小檗碱直接接触口腔溃疡似乎可以很快消除口腔溃疡，这有点酷。
I've not had canker sores in a few years but when I dig down, they're extremely painful.
我已经好几年没有长过口腔溃疡了，但是当我往下挖时，它们会非常疼痛。
I don't like those.
我不喜欢那些。
So that's kind of interesting, and there's some study references there.
这很有趣，并且有一些研究参考资料。
I find it amazing that these compounds exist.
我发现这些化合物的存在令人惊奇。
You've got this prescription drug Metformin, and then you've got berberine, this stuff from tree bark, and they have effects that are essentially equivalent to one another.
你有这种处方药二甲双胍，然后还有小檗碱，这种来自树皮的东西，它们的作用基本上是相同的。
So again, I'm not promoting their use or even their exploration, but those compounds do exist, they're out there.
再说一次，我并不是在提倡它们的使用，甚至是它们的探索，但这些化合物确实存在，它们就在那里。
And check out examine.com if you'd like to learn more.
如果您想了解更多信息，请访问 exam.com。
Certainly do your reading, do your homework, before you start just popping the stuff.
当然，在你开始翻阅这些东西之前，一定要先读书，做作业。
And if you have hypoglycemia or hyperglycemia, be especially careful and also do understand that dosages and dose requirements vary.
如果您患有低血糖或高血糖，请特别小心，并了解剂量和剂量要求会有所不同。
So if you do go down this path, really approach things carefully.
因此，如果您确实走这条路，请务必谨慎行事。
Always start with the lowest amount that you could get away with.
始终从您可以逃脱的最低金额开始。
For me, the headache thing just made it a no-go.
对我来说，头痛的事情让它变得不可能。
I do keep a bottle of it in a full disclosure, in the odd chance that I feel like eating a ton of doughnuts.
我确实保留了一瓶完全公开的东西，以防万一我想吃很多甜甜圈。
It's not so much about not ingesting the calories, it's just that I don't like the feeling of being hyperglycemic, the blurry vision, just feeling lousy, I do love donuts.
与其说是不摄入热量，不如说是我不喜欢高血糖的感觉，视力模糊，只是感觉很糟糕，我确实喜欢甜甜圈。
Other things that impact blood glucose in supplement form.
补充剂形式的其他影响血糖的物质。
Chromium has been shown in I want to emphasize a minor effect on reducing blood glucose.
我想强调铬对降低血糖的微小影响。
Things like L-carnitine, something we've talked about here on the podcast before in terms of its relationship to power output in ATP production for both aerobic and anaerobic exercise, as well as sperm quality and egg quality.
像左旋肉碱这样的东西，我们之前在播客上讨论过它与有氧和无氧运动的 ATP 产生的功率输出，以及精子质量和卵子质量的关系。
We talked about that long ago.
我们很久以前就谈过这个了。
Things like Panax ginseng can have positive effects on, I should say, can have effects of reducing blood glucose slightly.
像人参这样的东西可以产生积极的作用，我应该说，可以稍微降低血糖。
I don't want to give a valence to or judgment to whether or not it's positive or negative.
我不想对它是正还是负给出一个价或判断。
Here's something that's interesting that you should know about.
这是您应该了解的一些有趣的事情。
Caffeine has very reliably been shown to increase blood glucose just a little bit, okay?
咖啡因已被非常可靠地证明会稍微增加血糖，好吗？
So I always thought that caffeine would drop blood glucose, but it actually can increase blood glucose just slightly.
所以我一直以为咖啡因会降低血糖，但实际上它只会轻微升高血糖。
Things like magnesium.
像镁之类的东西。
We talked about magnesium as a tool for enhancing the passage into sleep, in particular magnesium threonate and bisglycinate.
我们讨论了镁作为促进睡眠的工具，特别是苏糖酸镁和双甘氨酸镁。
Magnesium can also have a modest reduction in blood glucose.
镁还可以适度降低血糖。
You're just trying to get the impression, everything reduces blood glucose, but that's certainly not the case.
你只是想给人一种印象，一切都会降低血糖，但事实并非如此。
And then a couple episodes ago when we were discussing nutrition we talked about artificial sweeteners, sucralose, aspartame, NutraSweet.
几集前，当我们讨论营养时，我们谈到了人工甜味剂、三氯蔗糖、阿斯巴甜、NutraSweet。
Some of those are generic names.
其中一些是通用名称。
Some of those might be brand names and how they have negative effects on the gut microbiome and that's supported by a number of studies.
其中一些可能是品牌名称，以及它们如何对肠道微生物组产生负面影响，这一点得到了许多研究的支持。
There's one artificial sweetener, it's stevia, S-T-E-V-I-A, which seems to lower blood glucose just slightly.
有一种人造甜味剂，那就是甜叶菊，S-T-E-V-I-A，它似乎只能稍微降低血糖。
And I still can't find data on whether or not Stevia impacts the gut microbiome in either direction.
我仍然找不到关于甜叶菊是否从任一方向影响肠道微生物组的数据。
Many of the things that I consume do have small amounts of Stevia in them.
我吃的许多东西中确实含有少量甜叶菊。
So I'd love to know if anyone out there is aware of quality peer reviewed research, as to whether or not Stevia impacts the gut microbiome similarly or differently from other artificial sweeteners.
因此，我很想知道是否有人了解高质量的同行评审研究，即甜叶菊对肠道微生物组的影响是否与其他人工甜味剂类似或不同。
Please let me know.
请告诉我。
Please send me the references.
请把参考资料发给我。
I'd really appreciate it if put it in the comment section on YouTube or elsewhere.
如果将其放在 YouTube 或其他地方的评论部分，我将不胜感激。
Comment section on YouTube would be the best place.
YouTube 上的评论部分将是最好的地方。
So Stevia seems to lower blood glucose a little bit, which makes it kind of an attractive artificial sweetener if one is going to use artificial sweeteners.
因此，甜叶菊似乎会稍微降低血糖，这使得它成为一种有吸引力的人造甜味剂（如果人们打算使用人造甜味剂）。
But remember, sweet taste itself stimulates the desire to eat, which will increase more blood glucose.
但请记住，甜味本身会刺激食欲，从而增加更多的血糖。
So I'm guessing that they probably cancel each other out.
所以我猜他们可能会互相抵消。
So you have to think logically about these things.
所以你必须逻辑地思考这些事情。
Vitamin B3, so some of the B vitamins do indeed stimulate appetite by triggering increases in blood glucose, vitamin B3 in particular.
维生素 B3，因此某些 B 族维生素确实可以通过引发血糖升高来刺激食欲，尤其是维生素 B3。
I don't know if B6 does.
不知道B6有没有。
Things like zinc seem to lower blood glucose.
锌之类的东西似乎可以降低血糖。
And then there've been an enormous number of other things that have been tested for their roles in blood glucose.
此外，还有大量其他物质已被测试其在血糖中的作用。
Apple cider vinegar, anything acidic.
苹果醋，任何酸性物质。
This is well-known now that any kind of acidity, so it could be lemon juice or lime juice, or Apple cider vinegar, lowers blood glucose slightly.
现在众所周知，任何一种酸度，例如柠檬汁、酸橙汁或苹果醋，都会略微降低血糖。
Some of those can also have other effects that we're not talking about today.
其中一些还可能产生我们今天不讨论的其他影响。
So that's kind of interesting because there's a movement now towards creating a sort of people talk about becoming more alkaline, you know, what these...
所以这很有趣，因为现在有一种运动正在推动人们谈论变得更加碱性，你知道，这些......
I hate to break it to you but you don't really want your body to be too alkaline.
我不想告诉你，但你真的不希望你的身体太碱性。
You want to stay in the right pH or else you're start...
你想要保持正确的 pH 值，否则你就开始......
There are conditions that make you more alkaline.
有些条件会让你变得更加碱性。
You don't want to be too acidic or too alkaline.
你不想太酸或太碱。
If you see a beverage or something that purports that ingesting that beverage is going to make you more alkaline, that is absolutely false.
如果您看到某种饮料或某些东西声称摄入该饮料会使您的碱性更强，那绝对是错误的。
There's no evidence for that, is impossible biochemically.
没有证据表明这一点，从生化角度来说是不可能的。
It's just marketing.
这只是营销。
But nonetheless ingesting foods that are acidic can make some slight adjustments to the pH of the gut in ways that can slow or alter the absorption of foods and can blunt blood glucose.
但尽管如此，摄入酸性食物可以对肠道的 pH 值进行一些轻微的调整，从而减缓或改变食物的吸收，并降低血糖。
You can try this sometime if you want, if ever you're feeling kind of over sugared out like you ate something with too much sugar.
如果你愿意的话，可以在某个时候尝试一下，如果你感觉糖分过多，就像吃了含糖过多的东西一样。
You can drink a small amount of lemon juice mixed with water or lime juice, and you'll notice that it will blunt that kind of hyperglycemic effect just a little bit.
您可以喝少量与水或酸橙汁混合的柠檬汁，您会发现它会稍微减弱这种高血糖效应。
Again, you don't want to use this as a medical tool, but the effect is fairly potent.
再说一遍，你不想将其用作医疗工具，但效果相当有效。
And then, excuse me.
然后，对不起。
And then there are a number of other things like capsaicin and hot chili peppers that will lower blood glucose.
还有许多其他物质，如辣椒素和辣椒，可以降低血糖。
The list goes on and on, The most powerful one is absolutely berberine and Metformin, but that's really heavy caliber stuff.
这个名单不胜枚举，最强大的绝对是小檗碱和二甲双胍，但这确实是大口径的东西。
And the other ones I mentioned have more minor effects.
我提到的其他影响较小。
I do want to mention because I'm sure some of you out there are curious about the ketogenic diet.
我确实想提一下，因为我确信你们中的一些人对生酮饮食感到好奇。
I'm going to do an entire episode about ketosis and the brain and the body, but the ketogenic diet has been shown in 22 studies to have a notable decrease on blood glucose.
我将做一整集关于酮症、大脑和身体的内容，但 22 项研究表明生酮饮食可以显着降低血糖。
And that is not surprising, because the essence of the ketogenic diet is that you're consuming very little or zero of the foods that promote big spikes in insulin and glucose.
这并不奇怪，因为生酮饮食的本质是，你消耗很少或零促进胰岛素和葡萄糖大幅上升的食物。
If you consume enough protein, some of that protein can be converted into glucose, of course, through gluconeogenesis.
如果你摄入足够的蛋白质，其中一些蛋白质当然可以通过糖异生转化为葡萄糖。
But the ketogenic diet has a very strong support for its role in regulating blood sugar, which is glucose.
但生酮饮食对于调节血糖的作用有一个非常有力的支持，那就是葡萄糖。
But the specific effects of the ketogenic diet, and one particular effect that I'll address later but I'll mention now, which is, the ability of the ketogenic diet to adjust thyroid hormone levels in ways that make it such that if you return to eating carbohydrates after being in ketosis for too long, you don't manage fibroid and carbohydrates as well, that has been shown as well.
但是生酮饮食的具体效果，以及我稍后会讨论但现在要提到的一个特殊效果，即生酮饮食能够调整甲状腺激素水平，如果你在酮症状态太久后重新开始吃碳水化合物，你就无法控制肌瘤和碳水化合物，这也已经被证明了。
So we're going to dive deep into ketosis in a future episode.
因此，我们将在未来的一集中深入探讨酮症。
So for you ketonistas does out there don't worry, I certainly have nothing against ketogenic diet.
所以对于那些生酮主义者来说，不用担心，我当然不反对生酮饮食。
I actually don't have anything for against any particular nutrition plan.
事实上，我并没有反对任何特定的营养计划。
I know it works for me, at least at this stage in my life.
我知道它对我有用，至少在我人生的这个阶段是这样。
And I'll update it if I need to.
如果需要的话我会更新它。
I'm simply trying to get you as much information as I possibly can, so that you can navigate through that landscape in a way that's in keeping with your particular goals.
我只是想为您提供尽可能多的信息，以便您能够以符合您特定目标的方式浏览该景观。
So now you understand a lot about blood sugar and how it's managed, and the ways that you can manage it better depending on your particular needs.
现在您对血糖及其管理方式以及根据您的特定需求更好地管理血糖的方法有了很多了解。
This is also a good opportunity for us to look back at some of the medical literature, because it really points to just how far we've come in terms of understanding these important mechanisms.
这也是我们回顾一些医学文献的好机会，因为它确实表明了我们在理解这些重要机制方面已经走了多远。
And it points us in the direction of some actionable protocols.
它为我们指明了一些可行协议的方向。
So diabetes, which is these huge increases in blood glucose, because there's no insulin, was known about as early as 1500 BC, which is just incredible.
因此，早在公元前 1500 年，人们就知道糖尿病，即血糖大幅升高，因为没有胰岛素，这真是令人难以置信。
And the way physicians then understood that certain people had high blood glucose without actually knowing what blood glucose was, is that they would take the urine of particular patients, and they'd find that ants preferably move toward and consume the urine of certain patients and not others.
然后，医生在实际上不知道血糖是什么的情况下了解某些人患有高血糖的方式是，他们会采集特定患者的尿液，他们会发现蚂蚁更喜欢移动并消耗某些患者的尿液，而不是其他患者。
And they understood that there was something in that urine that was correlated with the weight loss and some of the other probably very unfortunate health symptoms that these people were experiencing.
他们了解到，尿液中的某些物质与体重减轻以及这些人正在经历的其他一些可能非常不幸的健康症状有关。
So they knew that there was something in blood and urine.
所以他们知道血液和尿液里有东西。
But you might be asking yourself, wait, that's urine.
但你可能会问自己，等等，那是尿液。
But as I tell every kid that I meet, two things.
但正如我告诉我遇到的每个孩子，有两件事。
I tell a kid, your brain is here, I make them point to their head.
我告诉一个孩子，你的大脑在这里，我让他们指向他们的头。
And then I tell them, do you know what?
然后我告诉他们，你知道吗？
Do you know that your urine is actually filtered blood?
你知道你的尿液实际上是过滤后的血液吗？
And they usually go, .
他们通常会去，。
I get parental permission to do this first.
我首先获得父母的许可才能这样做。
But most adults don't realize that your urine is actually just filtered blood.
但大多数成年人没有意识到你的尿液实际上只是过滤后的血液。
And that's why if you see blood in your urine, that's a problem.
这就是为什么如果你在尿液中看到血，那就有问题了。
You want to filter the blood, but urine is filtered blood.
你想过滤血液，但尿液是过滤后的血液。
Now, this business of measuring blood sugar from the urine has been something that lasted way beyond these early stages of 1500 BC.
现在，这种从尿液中测量血糖的业务已经持续到了公元前 1500 年的早期阶段。
It turns out that as late as 1674, physicians at Oxford university were figuring out who had pathologically high levels of blood glucose by analyzing their urine.
事实证明，早在 1674 年，牛津大学的医生就通过分析尿液来确定谁的血糖水平达到病理性高水平。
And again, they were measuring the sweetness of their urine, and this is medical fact.
他们再次测量了尿液的甜度，这是医学事实。
They would do this by taking urine samples from different patients, and tasting them.
他们会通过采集不同患者的尿液样本并进行品尝来做到这一点。
And they developed an intuitive sense of what excessively sweet urine was relative to the other urines that they had tasted.
他们对与他们尝过的其他尿液相比过甜的尿液产生了一种直觉。
So for those of you that are in the medical profession or those of you that are seeking out the medical profession, do you understand this is not done anymore?
那么，对于那些从事医学行业或正在寻求医学行业的人来说，您知道这种情况已经不再发生了吗？
And you can also just reflect on how far we've come in terms of the medical profession itself.
您也可以反思一下我们在医疗行业本身方面已经取得了多大的进步。
In our ability to measure things from the blood and measure things from urine without having to ask ants which urine is sweeter or ask oneself, which urine is sweeter.
我们有能力从血液中测量数据，从尿液中测量数据，而不必问蚂蚁哪种尿液更甜，也不必问自己哪种尿液更甜。
So indeed we are making progress as a species.
因此，作为一个物种，我们确实正在取得进步。
Before we close out today I want to talk about one more tool that many of you will probably find useful.
在今天结束之前，我想谈谈另一种工具，你们中的许多人可能会发现它很有用。
I certainly have, I'm a big consumer of caffeine, although I don't consume a ton of it, I consume it very consistently.
我当然有，我是咖啡因的大量消费者，虽然我不消耗大量咖啡因，但我非常持续地消耗它。
So I'm big on consuming Mate, which is a strong caffeinated tea.
所以我很喜欢喝马黛茶，这是一种富含咖啡因的茶。
And I generally do that early in the day.
我通常会在当天早些时候这样做。
Although I do delay about two hours after I wake up for reasons I've talked about in previous episode, to maintain that nice arc of alertness and focus.
尽管出于我在上一集中谈到的原因，我在醒来后确实延迟了大约两个小时，以保持良好的警觉性和注意力。
I do drink black coffee as well, mushroom coffee as well, I love that stuff.
我也喝黑咖啡，蘑菇咖啡，我喜欢那些东西。
But Mate, also called Yerba Mate, is an interesting compound because unlike coffee, it has been shown to increase something called glucagon like peptide GLP1.
但马黛茶（也称为马黛茶）是一种有趣的化合物，因为与咖啡不同，它已被证明可以增加一种称为胰高血糖素的物质，如肽 GLP1。
And increase leptin levels.
并增加瘦素水平。
Now, we didn't talk a lot about glucagon today.
今天我们没有过多谈论胰高血糖素。
Glucagon is really elevated in the fasting state.
胰高血糖素在禁食状态下确实升高。
I mentioned that it's sort of the opposite of insulin in kind of rough terms that's one way to think about it.
我提到过，粗略地说，它与胰岛素相反，这是思考它的一种方式。
But GLP1, or glucagon-like peptide one, is increased by ingesting Mate and it acts as a pretty nice appetite suppressant.
但是，GLP1（或胰高血糖素样肽一）会通过摄入 Mate 来增加，并且它是一种非常好的食欲抑制剂。
Now, I'm not trying to suppress my appetite.
现在，我不想抑制自己的食欲。
I like to eat as I mentioned before.
正如我之前提到的，我喜欢吃东西。
But it works really well to stimulate the brain and to give you a level of alertness and to do a lot of the things that coffee does.
但它确实可以很好地刺激大脑，让你保持一定程度的警觉性，并做很多咖啡能做的事情。
It also contains electrolytes.
它还含有电解质。
So we meaning our neurons and our brain run on a variety of factors, electrical activity and chemical transmission, et cetera, but they require adequate levels of sodium potassium and magnesium.
所以我们的意思是我们的神经元和大脑依靠多种因素运行，包括电活动和化学传输等，但它们需要足够水平的钠、钾和镁。
So, if you were to learn the biology or the physiology of the action potential, the firing of a neuron, something we teach every first year neuroscience student, and I'd be happy to teach you if you're interested.
所以，如果你要学习动作电位的生物学或生理学，即神经元的放电，这是我们每个神经科学一年级学生都会教的东西，如果你有兴趣，我很乐意教你。
You'll hear about sodium rushing into cells and potassium entering and leaving cells in order to allow neurons to communicate.
您会听说钠冲进细胞，钾进出细胞，以便神经元进行交流。
Electrolytes are critically important for the function of the nervous system.
电解质对于神经系统的功能至关重要。
And many things that act as diuretics, that promote excretion of water, like caffeine, can also take electrolytes out along with in particular sodium.
许多充当利尿剂、促进水排泄的物质，如咖啡因，也可以带走电解质，特别是钠。
And sometimes the lightheadedness or the brain fog that people experience, isn't just because electrolytes are low but because they're kind of out of balance.
有时，人们经历的头晕或脑雾不仅仅是因为电解质含量低，而是因为它们失去了平衡。
So I like Mate because it has electrolytes, it has caffeine.
所以我喜欢马黛茶，因为它含有电解质，含有咖啡因。
It stimulates the release of this glucagon-like peptide GLP1, and it's been a big help to me in extending that early morning fasting window out to about noon or so when I eat my first meal.
它刺激这种胰高血糖素样肽 GLP1 的释放，这对我将清晨禁食时间延长到中午左右吃第一顿饭的时间有很大帮助。
It also just tastes really good.
它的味道也非常好。
I don't drink it out of the gourd even though I have Argentine lineage.
尽管我有阿根廷血统，但我不会用葫芦喝它。
The gourd to me it's just kind of an inconvenience, I drink it out of a mug.
葫芦对我来说有点不方便，我用杯子喝。
There's no promotion here.
这里没有促销。
I have no relationship to any Yerba Mate plantations or companies, I just happen to really like the stuff.
我与任何马黛茶种植园或公司都没有关系，我只是碰巧真的很喜欢这些东西。
And the fact that glucagon-like peptide one is enriched or is released more when you drink Mate.
事实上，当您喝马黛茶时，胰高血糖素样肽一会被浓缩或释放更多。
And the fact that GLP1 can regulate blood sugar in ways that keep your blood sugar in that we called euglycemic, not too high, not too low mode, is one reason why ingesting Mate is attractive to me.
事实上，GLP1 可以通过我们所说的血糖正常、不太高也不太低的模式来调节血糖，这就是摄入 Mate 对我有吸引力的原因之一。
If you go to South America, well, you'll see especially among Oregonians, but also Argentines, is people actually carry a thermos of this stuff with them around and bring it to meals in restaurants.
如果你去南美，你会发现，尤其是在俄勒冈州，还有阿根廷人，人们实际上随身携带着一个装有这种东西的保温瓶，并把它带到餐馆吃饭。
And it's just considered cultural convention, it's not unusual to see that.
这只是被认为是文化惯例，这种情况并不罕见。
So we don't see that so much here in the States but I happen to really love this stuff.
所以我们在美国看不到那么多，但我碰巧真的很喜欢这些东西。
I brew my own, because that's the most economical way to do it.
我自己酿造，因为这是最经济的方式。
And I really enjoy it.
我真的很喜欢它。
It can be a little bitter for some people.
对于某些人来说可能有点痛苦。
The real key there if you want to know, the Mate trick is to not use water that's really boiling hot.
如果你想知道，真正的关键是，Mate 的技巧是不要使用非常滚烫的水。
You go just shy of boil and then it doesn't have that same kind of tobacco like or really acidic flavor to it.
你刚刚煮沸，然后它就没有那种类似烟草的味道或真正的酸性味道了。
It's just a little bit sweeter, although not quite sweet.
只是稍微甜了一点，虽然不是很甜。
So, Yerba Meta GLP1, can manage in healthy ways leptin levels, glucose levels, and glucagon levels in ways that if it serves you, that you might want to try.
因此，Yerba Meta GLP1 可以以健康的方式管理瘦素水平、葡萄糖水平和胰高血糖素水平，如果它对您有用，您可能会想尝试。
So once again, we covered an enormous amount of material, focused on how hormones regulate feeding, hunger, and when one feels they don't need to eat, so-called satiety, that you've had enough.
因此，我们再次涵盖了大量的材料，重点关注激素如何调节进食、饥饿，以及当人们感觉不需要吃东西时，即所谓的饱腹感，即你已经吃饱了。
As always, we covered a lot, but I could not be exhaustive about all the information related to this topic.
与往常一样，我们涵盖了很多内容，但我无法详尽地介绍与该主题相关的所有信息。
It's just so vast.
它是如此巨大。
For instance, we did not talk about thyroid hormone, an extremely important hormone and pathway in the body and brain.
例如，我们没有谈论甲状腺激素，它是身体和大脑中极其重要的激素和途径。
We are going to do an episode related to thyroid and tools to regulate thyroid, I promise.
我保证，我们将制作一个与甲状腺和调节甲状腺的工具相关的剧集。
Having seen this episode, you will be able to digest that material with far more ease.
看过本集后，您将能够更轻松地消化这些内容。
We also didn't talk about the fact that testosterone and estrogen can impact blood glucose in ways that are opposite to one another.
我们也没有讨论睾酮和雌激素可以以相反的方式影响血糖这一事实。
That when estrogen levels are high, appetite tends to be reduced.
当雌激素水平高时，食欲往往会降低。
When testosterone levels are high, appetite tends to increase.
当睾酮水平高时，食欲往往会增加。
So there are all sorts of interesting interplays between the various hormones.
因此，各种激素之间存在各种有趣的相互作用。
But that's too much of a deep dive of now.
但现在的研究还太深入。
Right now, we've just focused today mainly on things like ghrelin, on things like, Melanocyte simulating hormone, incredible powerful hormone that can suppress appetite.
现在，我们今天主要关注的是生长素释放肽，黑素细胞模拟激素，一种可以抑制食欲的强大激素。
On things like Cholecystokinin that comes from the gut and can suppress appetite.
像胆囊收缩素这样的东西来自肠道，可以抑制食欲。
On things like food emulsifiers.
关于食品乳化剂之类的东西。
On the fact that when you're eating you are amino acids seeking, even though you might not realize it.
事实上，当您进食时，您正在寻找氨基酸，尽管您可能没有意识到这一点。
That you are also seeking out particular fatty acids in particular, the conjugated linoleic acids and Omega-3's.
您还在寻找特定的脂肪酸，特别是共轭亚油酸和 Omega-3。
So I've tried to give you a number of actionable tools.
因此，我尝试为您提供一些可行的工具。
Many of them behavioral.
他们中的许多人都是行为上的。
Some of them are based on supplements or even prescription drugs.
其中一些是基于补充剂甚至处方药。
Again, always do what's best for your health, and do that in company with a healthcare professional.
再次强调，始终做对您的健康最有利的事情，并在医疗保健专业人士的陪伴下进行。
I'm not a physician, I don't prescribe anything.
我不是医生，我不开任何药。
I'm a professor, I profess a lot of things.
我是一名教授，我教授很多东西。
And I try and share with you what I think to be the best high quality peer reviewed literature.
我尝试与您分享我认为最好的高质量同行评审文献。
So that's what I've done today.
这就是我今天所做的。
Really appreciate your time and intention.
非常感谢您的时间和意图。
Many of you have continued to ask how you can help support the podcast.
你们中的许多人不断询问如何帮助支持播客。
And we really appreciate the question.
我们非常感谢这个问题。
There's several ways to do that.
有几种方法可以做到这一点。
The first is to like a video that you've seen if you like it, and please subscribe to the YouTube channel.
第一个是如果您喜欢您看过的视频，请点赞，并订阅 YouTube 频道。
That's perhaps the most important thing about the YouTube channel.
这也许是 YouTube 频道最重要的事情。
As well, leave us a comment.
也请给我们留言。
If you leave us a comment in the comment section that helps us.
如果您在评论部分留下对我们有帮助的评论。
And please ask questions.
请提问。
Those questions and your comments do inform content of future episodes.
这些问题和您的评论确实为未来剧集的内容提供了信息。
We read them all.
我们都读了。
Except the negative ones we don't read, I'm just kidding, we read them all.
除了负面的我们不读，我只是开玩笑，我们都读了。
In addition, please subscribe on Apple and/or Spotify or both if you like.
此外，如果您愿意，请在 Apple 和/或 Spotify 或两者上订阅。
And on Apple, you have the opportunity to leave us up to a five star review if you feel we deserve that.
在 Apple 上，如果您认为我们值得五星级评价，您有机会给予我们五星级评价。
Apple also lets you leave a comment, some feedback for us as well.
Apple 还允许您留下评论，以及给我们的一些反馈。
Please do check out our sponsors that we mentioned at the beginning of the podcast.
请查看我们在播客开头提到的赞助商。
That's the best way perhaps to support the podcast.
这也许是支持播客的最佳方式。
As well we have a Patreon account.
我们还有一个 Patreon 帐户。
It's patreon.com/andrewhuberman.
这是 patreon.com/andrewhuberman。
And there you can support the podcast at any level you like.
在那里您可以支持您喜欢的任何级别的播客。
And today, as well as in previous episodes, I've mentioned various supplements.
今天以及之前的几集中，我提到了各种补充剂。
If you're interested in seeing what supplements I take and you want to explore for some other supplements as well, you can go to Thorne thorne.com/u, the letter U, /huberman.
如果您有兴趣了解我服用的补充剂，并且还想探索其他一些补充剂，您可以访问 Thorne thorne.com/u，字母 U，/huberman。
Thorne is a supplement company that we believe to have the highest stringency in terms of what they put in the various supplements that they make.
Thorne 是一家补充剂公司，我们认为该公司对其生产的各种补充剂中的成分有着最高的严格要求。
And the amounts that they put are very accurate.
他们输入的金额非常准确。
They've partnered with the Mayo Clinic.
他们与梅奥诊所合作。
They partnered with all the major sports teams.
他们与所有主要运动队都有合作。
And we've partnered with them because we believe in their levels of stringency and accuracy.
我们与他们合作是因为我们相信他们的严格性和准确性。
If you go to thorne.com/u/huberman, you can see what I take and you'll also get 20% off any of those supplements or any of the other supplements that Thorne makes.
如果您访问 thorne.com/u/huberman，您可以查看我服用的产品，并且您还可以享受这些补充剂或 Thorne 生产的任何其他补充剂的 20% 折扣。
So that's where you can find out more about supplements and the ones that I take.
因此，您可以在这里找到有关补充剂和我服用的补充剂的更多信息。
And again, you get the 20% discount on any supplements that Thorne makes.
再次强调，购买 Thorne 生产的任何补充剂均可享受 20% 的折扣。
And last but not least, thank you for being with us.
最后但并非最不重要的一点是，感谢您与我们在一起。
I hope you learned a lot.
我希望你学到了很多东西。
I hope you explore some of the tools and that the mechanistic information that you learned today will serve you well.
我希望您探索一些工具，并且您今天学到的机械信息将对您有所帮助。
If you know anyone that's interested in this topic or you think that someone could benefit from it, please suggest the podcast to them as well.
如果您认识任何对此主题感兴趣的人，或者您认为某人可以从中受益，也请向他们推荐该播客。
And most of all, thank you for your interest in science.
最重要的是，感谢您对科学的兴趣。