How to Control Your Cortisol & Overcome Burnout

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today, we're discussing cortisol.

今天，我们讨论皮质醇。

In particular, how to control your cortisol in order to avoid burnout.

特别是如何控制皮质醇以避免倦怠。

Or should you already be feeling burnt out, how to overcome burnout.

或者如果您已经感到精疲力尽，如何克服倦怠。

Now, it's hard for me to overemphasize just how important cortisol is.

现在，我很难过分强调皮质醇的重要性。

In fact, in the late stages of preparing for this episode, it dawned on me that if ever there were an episode of the Huberman Lab podcast that people could benefit from in terms of their health and well-being, this would be that episode.

事实上，在准备这一集的后期阶段，我突然意识到，如果休伯曼实验室播客中有一集可以让人们从健康和福祉方面受益，那就是这一集。

And I say that because as you'll soon learn, cortisol, the biology of it, how it impacts your mood, your sleep, your immune system, your overall feelings of well-being, not just in the moment, but over the long term, and your ability to control cortisol at different portions of the day and night makes it one of the most, if not the most powerful levers for your health and well-being.

我这么说是因为你很快就会了解到，皮质醇及其生物学原理，它如何影响你的情绪、你的睡眠、你的免疫系统、你的整体幸福感，不仅是当下的，而且是长期的，以及你在白天和晚上的不同时间段控制皮质醇的能力，使其成为对你的健康和幸福最有力的杠杆之一。

So I'm very excited to get into the material for today's discussion about cortisol, how to control it, and how to avoid and overcome burnout.

因此，我很高兴能够进入今天关于皮质醇、如何控制皮质醇以及如何避免和克服倦怠的讨论材料。

Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.

在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。

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, today's episode does include sponsors.

为了与这个主题保持一致，今天的节目确实有赞助商。

Okay, let's discuss cortisol.

好吧，我们来讨论一下皮质醇。

Now, I believe that most people have heard of cortisol, and most everyone that hears the word cortisol hears it somewhere nearby the word stress.

现在，我相信大多数人都听说过皮质醇，并且大多数听到皮质醇这个词的人都会在压力这个词附近的某个地方听到它。

And it makes sense why you would hear about cortisol in that context, because indeed, cortisol is a hormone that's made and released in response to stress.

这就是为什么你会在这种情况下听到皮质醇，因为确实，皮质醇是一种针对压力而产生和释放的激素。

Now, the problem with thinking about cortisol simply as a stress hormone is that it's doing a lot of other things unrelated to stress that are super important and positive for you.

现在，将皮质醇简单地视为一种压力激素的问题在于，它会做许多与压力无关的其他事情，这些事情对您来说非常重要和积极。

However, it all depends on how high your cortisol levels are and when.

然而，这一切都取决于您的皮质醇水平有多高以及何时。

So during today's discussion, there's going to be a very prominent theme, which is your cortisol rhythm, or more particularly, your 24-hour so-called circadian rhythm in cortisol.

所以在今天的讨论中，有一个非常突出的主题，那就是你的皮质醇节律，或者更具体地说，你的24小时所谓的皮质醇昼夜节律。

And here's the important first thing to remember.

这是要记住的第一件重要的事情。

You want your cortisol high early in the day, shortly after waking, and you want your cortisol low in the hours right before sleep and in the first hours of sleep.

你希望你的皮质醇在一天的早些时候、醒来后不久处于高水平，并且你希望你的皮质醇在临睡前几小时和睡眠的最初几个小时内处于低水平。

If you remember nothing else from this episode, please remember that, because if you get those two things correct, everything else in terms of health and wellness and performance, all of that will be reinforced by getting your cortisol rhythm correct.

如果您不记得这一集的其他内容，请记住这一点，因为如果您正确地做好了这两件事，那么在健康和表现方面的其他一切，所有这些都将通过纠正您的皮质醇节律而得到加强。

So today, I will explain how to get your cortisol rhythm correct.

所以今天，我将解释如何让你的皮质醇节律正确。

I will also explain what stress does to cortisol in the short term, which turns out to be good for you, and in the long term, if you're dealing with long bouts of stress associated with what eventually becomes burnout.

我还将解释短期内压力对皮质醇的影响，这对你有好处；从长远来看，如果你正在应对长期的压力，最终会导致倦怠。

So it's also important for me to point out that if you're already feeling wired and tired and burnt out, if you don't have energy in the morning, or if you somehow have low energy all day, but then at night you can't sleep, this is very typical of burnout.

因此，对我来说，指出这一点也很重要：如果你已经感到精疲力尽、疲惫不堪、精疲力竭，如果你早上没有精力，或者如果你一整天都精力不足，但到了晚上却睡不着，这就是典型的精疲力尽。

Or if you have morning anxiety, literally all of that can be resolved, perhaps not entirely, but mostly, and in some cases entirely, by fixing your cortisol rhythm.

或者，如果你早上有焦虑症，实际上所有这些问题都可以通过调整皮质醇节律来解决，也许不是完全解决，但大部分，在某些情况下完全可以解决。

Okay, so to understand and control your cortisol, the first thing you really need to know is that cortisol, again, is not a stress hormone per se.

好吧，为了了解和控制你的皮质醇，你真正需要知道的第一件事是，皮质醇本身并不是一种压力激素。

Rather, cortisol is involved in deploying and directing energy to tissues that need it most.

相反，皮质醇参与将能量部署和引导到最需要它的组织。

Okay?

好的？

I'll say that again.

我再说一遍。

Cortisol is not a stress hormone per se.

皮质醇本身并不是一种压力荷尔蒙。

Cortisol should be thought of as a hormone that causes the deployment of energy into the body and helps direct that energy to particular tissues, especially your brain, in order to deal with, yes, stressors, but all sorts of other things that demand your energy.

皮质醇应该被认为是一种激素，它会导致能量进入体内，并帮助将能量引导到特定的组织，特别是你的大脑，以应对压力源，以及需要你能量的其他各种事情。

So the way to think about cortisol is that it causes the release of glucose, blood sugar, into the bloodstream, and it does that by controlling energy release from the liver and from the muscles, and it literally can cause the release of glucose from individual neurons, nerve cells in the brain.

因此，思考皮质醇的方式是，它会导致葡萄糖、血糖释放到血液中，它是通过控制肝脏和肌肉的能量释放来实现这一点的，而且它实际上可以导致单个神经元、大脑中的神经细胞释放葡萄糖。

But cortisol is not made in the brain.

但皮质醇不是在大脑中产生的。

Cortisol is made in your adrenal glands.

皮质醇是由肾上腺产生的。

And of course, the adrenals are associated with adrenaline, also called epinephrine.

当然，肾上腺与肾上腺素（也称为肾上腺素）有关。

Those are the same thing, by the way, epinephrine and adrenaline.

顺便说一句，肾上腺素和肾上腺素是同一回事。

And your adrenals will release epinephrine, AKA adrenaline, in response to a stressor very quickly.

您的肾上腺会释放肾上腺素，又称肾上腺素，以快速应对压力源。

Your adrenals can also release cortisol in response to a stressor, but it needs to make that cortisol first and then release it.

您的肾上腺也可以释放皮质醇来应对压力源，但它需要先制造皮质醇，然后再释放。

So cortisol acts on a slightly slower timescale to deal with stress.

因此，皮质醇应对压力的时间稍慢一些。

And as I mentioned before, cortisol isn't just about stress.

正如我之前提到的，皮质醇不仅仅与压力有关。

Cortisol is also about generating energy to deal with pretty much anything that requires energy.

皮质醇还可以产生能量来处理几乎所有需要能量的事物。

So when you need energy to deal with stress, to deal with getting out of bed in the morning, to deal with a hard school task, work task, relationship task, drive your kids to school, whatever, cortisol needs to be released.

因此，当你需要能量来应对压力、应对早上起床、应对艰巨的学业任务、工作任务、人际关系任务、开车送孩子上学等等时，皮质醇就需要释放。

Okay?

好的？

This is a very different mental framework around cortisol than we're used to hearing.

这是一个与我们习惯听到的关于皮质醇的非常不同的心理框架。

We normally hear elevated cortisol.

我们通常听到皮质醇升高。

I'm releasing cortisol.

我正在释放皮质醇。

My cortisol is too high.

我的皮质醇太高了。

You need cortisol released in order to get glucose, blood sugar, into the bloodstream.

您需要释放皮质醇才能使葡萄糖、血糖进入血液。

Now, cortisol is unique compared to, say, adrenaline or norepinephrine, because cortisol is what's called lipophilic.

现在，皮质醇与肾上腺素或去甲肾上腺素相比是独特的，因为皮质醇具有所谓的亲脂性。

Meaning because cell membranes are lipid, fat, and cortisol is lipophilic, it can move through cell membranes.

这意味着因为细胞膜是脂质、脂肪，而皮质醇是亲脂性的，所以它可以穿过细胞膜。

And what that means in the functional context, what it means for you, is that cortisol is released from the adrenals, circulates in the blood, just like adrenaline would, but unlike adrenaline, it can cross the blood-brain barrier, and it really likes to do that because there are a lot of receptors for cortisol in the brain, in particular, in a region of the brain called the hippocampus, which is involved in memory.

从功能上来说，这对你意味着什么，皮质醇从肾上腺释放，在血液中循环，就像肾上腺素一样，但与肾上腺素不同的是，它可以穿过血脑屏障，它真的很喜欢这样做，因为大脑中有很多皮质醇受体，特别是在大脑中称为海马体的区域，该区域与记忆有关。

Now, we'll come back to the hippocampus later because the hippocampus is vital for understanding what happens during situations of chronic stress and why cortisol can be dysregulated under conditions of chronic stress.

现在，我们稍后会回到海马体，因为海马体对于理解慢性压力情况下会发生什么以及为什么皮质醇在慢性压力情况下会失调至关重要。

But for the time being, let's go back to thinking about cortisol simply as a mode of releasing glucose into the bloodstream.

但现在，让我们回过头来思考皮质醇只是将葡萄糖释放到血液中的一种方式。

Cortisol releases glucose into the bloodstream.

皮质醇将葡萄糖释放到血液中。

Much of that glucose is going to be directed toward brain energy so that neurons, nerve cells, can use it to think and to deal with whatever happens to be confronting you during your day, good or bad, stressful or non-stressful.

大部分葡萄糖将被引导至大脑能量，以便神经元、神经细胞可以用它来思考和处理你一天中遇到的任何事情，无论是好还是坏、有压力还是无压力。

So one of my biggest wishes for today is that you, and hopefully the rest of the world, will eventually come to adopt the understanding that cortisol is not a stress hormone.

因此，我今天最大的愿望之一是，您以及希望世界其他地方最终能够认识到皮质醇不是压力荷尔蒙。

Yes, cortisol is involved in stress, but cortisol's main job is to deploy energy.

是的，皮质醇与压力有关，但皮质醇的主要工作是调配能量。

It's an energy-producing hormone.

它是一种产生能量的激素。

In particular, a brain energy-producing hormone.

特别是一种大脑产生能量的激素。

I'd like to take a quick break and acknowledge one of our sponsors, Carbon.

我想稍微休息一下并感谢我们的赞助商之一 Carbon。

Carbon is a diet coaching app built by nutrition expert Dr. Layne Norton.

Carbon 是一款由营养专家 Layne Norton 博士开发的饮食指导应用程序。

Now, I've used Carbon for more than three years now, and I have to say, having been interested in fitness and in my nutrition for more than three decades, it's among the most powerful tools for nutrition coaching and effective weight management that I've ever encountered, especially if your goal is like mine, which is to maintain or build muscle while also losing fat.

现在，我已经使用 Carbon 三年多了，我不得不说，三十多年来我一直对健身和营养感兴趣，它是我遇到过的最强大的营养指导和有效体重管理工具之一，特别是如果您的目标和我一样，即保持或增强肌肉，同时减少脂肪。

Now I'm turning 50 years old this September, and even though I consider myself in pretty good shape and I've been training for a long time and trying to eat right, one of my goals is to hit 50 in the absolute best shape of my life.

现在我今年九月就满 50 岁了，尽管我认为自己的身体状况相当好，而且我已经训练了很长时间并尝试正确饮食，但我的目标之一就是以一生中绝对最好的状态达到 50 岁。

To do that, I'm dialing in my nutrition using Carbon with the goals of increasing my muscle mass, increasing my strength, while also decreasing my body fat.

为此，我使用碳调整营养，目标是增加肌肉质量、增强力量，同时减少体内脂肪。

I've been raving about the Carbon app to friends and to family and to members of my Huberman Lab team over the last few years, and everyone who's joined me in using it has found it to be tremendously useful.

在过去的几年里，我一直对朋友、家人以及我的 Huberman 实验室团队的成员非常喜欢 Carbon 应用程序，每个和我一起使用它的人都发现它非常有用。

In fact, some of those people are going to join me in my approaching 50 fitness goals and body composition goals.

事实上，其中一些人将与我一起实现接近 50 个健身目标和身体成分目标。

My birthday is September 26th, and so I'd like to invite you to join if you would like to improve your body composition and fitness to also use the Carbon app.

我的生日是 9 月 26 日，所以如果您想改善身体成分和健康并使用 Carbon 应用程序，我想邀请您加入。

Now, there are a lot of apps out there that are focused on fitness and nutrition.

现在，有很多专注于健身和营养的应用程序。

But what makes Carbon different is that it doesn't just hand you a one-size-fits-all plan.

但 Carbon 的不同之处在于，它不仅仅为您提供一刀切的计划。

It actually learns your metabolism over time, and it adapts your program based on your results.

它实际上会随着时间的推移了解您的新陈代谢，并根据您的结果调整您的计划。

It also allows you total flexibility in how you eat.

它还可以让您完全灵活地选择饮食方式。

If you're plant-based or you're keto, high carb, low carb, anything in between, or even if you switch back and forth between different diets, Carbon works around your preferences.

如果您以植物为基础，或者您是酮类、高碳水化合物、低碳水化合物，或者介于两者之间的任何食物，或者即使您在不同的饮食之间来回切换，碳也会根据您的喜好发挥作用。

The other thing I love about Carbon is that it easily adapts to whether you're the type of person who likes to put in the specific brand and the exact number of ounces or grams of food that you ate, or if you tend to be a little bit looser about that, like you ate half a handful of almonds or something like that.

我喜欢 Carbon 的另一件事是，它很容易适应你是否喜欢输入特定品牌以及你吃的食物的确切数量（盎司或克），或者你是否倾向于宽松一点，比如你吃了半把杏仁或类似的东西。

It can learn and adapt to that and still give you accurate recommendations.

它可以学习并适应这一点，并仍然为您提供准确的建议。

So if you're looking to take a smarter, more personalized approach to your nutrition, I can't recommend the Carbon app enough.

因此，如果您希望采取更智能、更个性化的营养方法，我强烈推荐 Carbon 应用程序。

To try Carbon, you can go to joincarbon.com/huberman.

要尝试 Carbon，您可以访问 joincarbon.com/huberman。

While Carbon does not typically offer trials or promotions, they've agreed to give a free seven-day trial to all Huberman podcast listeners.

虽然 Carbon 通常不提供试用或促销，但他们同意向所有 Huberman 播客听众提供为期 7 天的免费试用。

Again, that's joincarbon.com/huberman to get a seven-day free trial.

再次强调，请访问 joincarbon.com/huberman 以获得 7 天免费试用。

Today's episode is also brought to us by BetterHelp.

今天的节目也是由 BetterHelp 为我们带来的。

BetterHelp offers professional therapy with a licensed therapist carried out entirely online.

BetterHelp 提供由持证治疗师完全在线进行的专业治疗。

I personally have been doing therapy for well over 35 years.

我个人从事治疗已经超过 35 年了。

I find it to be an extremely important component to overall health.

我发现它是整体健康极其重要的组成部分。

In fact, I consider doing regular therapy just as important as getting regular exercise, including cardiovascular exercise and resistance training, which of course I also do every week.

事实上，我认为定期治疗与定期锻炼一样重要，包括心血管锻炼和阻力训练，当然我每周也会进行这些锻炼。

There are essentially three things that make up great therapy.

伟大的治疗本质上由三件事组成。

First of all, it provides the opportunity to have a really good rapport with somebody that you can really trust and talk to about essentially any issue that you want.

首先，它提供了与您真正信任的人建立良好关系并谈论您想要的任何问题的机会。

Second of all, it can provide support in the form of emotional support or directed guidance, or of course both.

其次，它可以以情感支持或定向指导的形式提供支持，当然也可以两者兼而有之。

And third, expert therapy should provide you useful insights, insights that can help you improve in your work life, your relationships, and in your relationship with yourself.

第三，专家治疗应该为您提供有用的见解，这些见解可以帮助您改善工作生活、人际关系以及与自己的关系。

With BetterHelp, they make it very easy for you to find an expert therapist who you resonate with and that can provide those three benefits that come from expert therapy.

通过 BetterHelp，您可以轻松找到与您产生共鸣的专家治疗师，并且可以提供专家治疗带来的这三个好处。

Also, because BetterHelp therapy is done entirely online, it's very time efficient and easy to fit into a busy schedule.

此外，由于 BetterHelp 治疗完全在线完成，因此非常省时且易于适应繁忙的日程。

There's no commuting to a therapist's office or sitting in a waiting room looking for parking, any of that.

无需通勤到治疗师办公室或坐在候诊室寻找停车位等。

You just hop online and you do your session.

您只需上网并进行会话即可。

If you'd like to try BetterHelp, you can go to betterhelp.com/huberman to get 10% off your first month.

如果您想尝试 BetterHelp，可以访问 betterhelp.com/huberman，第一个月可享受 10% 的折扣。

Again, that's betterhelp.com/huberman.

再说一次，这是 betterhelp.com/huberman。

Okay, so just a couple of minutes ago, we were talking about how cortisol needs to be high in the morning shortly after waking and low in the nighttime, and certainly while you're asleep.

好的，就在几分钟前，我们讨论了皮质醇如何需要在早上醒来后不久达到高水平，而在夜间（尤其是在您睡觉时）处于低水平。

Except for, as it turns out, in the final hours of sleep, you actually want your cortisol rising.

事实证明，除了在睡眠的最后几个小时，你实际上希望皮质醇上升。

So we need to take a step back and ask why is cortisol released?

所以我们需要退一步问为什么皮质醇会被释放？

When is it released?

什么时候发布？

How is it released?

它是如何释放的？

Because understanding that gives us control over cortisol at any time of day or night.

因为了解这一点可以让我们在白天或晚上的任何时间控制皮质醇。

So rather than just list off a bunch of things that you can do to increase your cortisol or decrease your cortisol, which I'd love to do frankly, but the problem with that is if I do that, it doesn't take into account that your levels of cortisol are constantly changing across the 24-hour cycle.

因此，与其只是列出一堆可以增加或减少皮质醇的方法（坦白说，我很乐意这样做），但问题是，如果我这样做，就没有考虑到您的皮质醇水平在 24 小时周期中不断变化。

So if you don't understand that endogenous 24-hour rhythm in cortisol, not just knowing that it's high in the morning and lower at night, if you don't understand how that's regulated, you won't know which protocols, which tools to apply when.

因此，如果您不了解皮质醇的内源性 24 小时节律，不仅仅是知道它在早上较高、晚上较低，如果您不了解其调节方式，您将不知道何时应用哪些方案、哪些工具。

But if you can understand how that rhythm is generated and how cortisol is released in response to short-term events like stress, but also the desire or need to exercise, the desire or need to focus, if you can understand those things, how cortisol is released in the short term and across the 24-hour cycle, how it literally regulates itself, then you will have immense control over cortisol across the 24-hour cycle from day to day and from moment to moment.

但是，如果你能理解这种节律是如何产生的，皮质醇是如何释放以应对压力等短期事件的，还有锻炼的愿望或需要，集中注意力的愿望或需要，如果你能理解这些事情，皮质醇如何在短期内和整个 24 小时周期中释放，它如何真正调节自身，那么你将在 24 小时周期中日复一日、每时每刻对皮质醇拥有巨大的控制力。

Okay, cortisol is a corticosteroid hormone.

好吧，皮质醇是一种皮质类固醇激素。

Yes, it's a steroid hormone, just like testosterone's a steroid hormone, just like estrogen's a steroid hormone.

是的，它是一种类固醇激素，就像睾酮是一种类固醇激素，就像雌激素是一种类固醇激素一样。

Steroid hormones are derived from the molecule cholesterol, and there are a bunch of biochemical steps that take you from cholesterol to cortisol, or from cholesterol to testosterone, or from cholesterol to estrogen.

类固醇激素源自胆固醇分子，有一系列生化步骤可以将您从胆固醇转变为皮质醇，或从胆固醇转变为睾酮，或从胆固醇转变为雌激素。

Scientists have long known that cortisol is not at the same level throughout the 24-hour day.

科学家们早就知道，皮质醇在一天 24 小时内的水平并不相同。

In fact, there's a Quite classic study now that examined the 24-hour pattern of the episodic secretion of cortisol in normal subjects.

事实上，现在有一项相当经典的研究，检查了正常受试者24小时内皮质醇的间歇性分泌模式。

And what they found is that there are essentially four phases of cortisol levels.

他们发现皮质醇水平基本上有四个阶段。

I'll just read off what these different phases are.

我将读出这些不同的阶段是什么。

Phase one is a six-hour period of what they called a minimal secretory activity, meaning when cortisol is not released very much, that starts four hours before and continues until two hours after lights out for sleep.

第一阶段是他们所谓的最低限度分泌活动的六小时期间，这意味着皮质醇释放得不多，该阶段在四小时前开始，一直持续到熄灯睡觉后两小时。

Okay?

好的？

Starts four hours before and continues until two hours after you turn your lights out to go to sleep.

从四小时前开始，一直持续到你关灯睡觉后两小时。

The second phase of cortisol, in which the levels are quite different than in the first phase, is a three-hour period which they called the preliminary nocturnal secretory episode, but we can simply call the third to fifth hour of sleep.

皮质醇的第二阶段，其水平与第一阶段有很大不同，是一个三小时的时期，他们称之为初步夜间分泌期，但我们可以简单地称之为睡眠的第三至第五个小时。

So in your third to fifth hour of sleep, you have a second phase, and this phase they called the preliminary nocturnal secretory episode, and this is when cortisol is slightly starting to rise just a little bit.

因此，在您睡眠的第三到第五个小时中，您将进入第二阶段，这个阶段被称为初步夜间分泌期，此时皮质醇开始略有上升。

In the first phase, cortisol is very, very low, or ideally, you want cortisol very low.

在第一阶段，皮质醇非常非常低，或者理想情况下，你希望皮质醇非常低。

So this is under normal, healthy conditions in that first phase, the four hours before until the two hours after lights out, cortisol is going to be very low, and it's going to stay low.

所以这是在第一阶段正常、健康的情况下，从熄灯前的四个小时到熄灯后的两个小时，皮质醇会非常低，并且会保持在低水平。

And then in the second phase, it's going to slightly rise into the third and fifth hour of sleep.

然后在第二阶段，它会稍微上升到睡眠的第三和第五个小时。

Then in phase three, which here is listed as a four-hour period, but the exact duration's going to vary, you have what's called the main secretory phase of cortisol.

然后在第三阶段，这里被列为四小时，但确切的持续时间会有所不同，这是所谓的皮质醇主要分泌阶段。

This is when cortisol is increasing very, very fast.

这是皮质醇增加得非常非常快的时候。

And this occurs, believe it or not, during the sixth, seventh, and eighth hour of sleep.

不管你信不信，这种情况发生在睡眠的第六、第七和第八个小时。

Now, you might say, "I only sleep six hours, so do I get that fast rise in cortisol?" Guess what?

现在，你可能会说，“我只睡六个小时，所以我的皮质醇会快速上升吗？”你猜怎么着？

You don't.

你不知道。

If you sleep seven hours, you only get a portion of that fast rise in cortisol.

如果你睡七个小时，你只能得到皮质醇快速上升的一部分。

If you sleep eight hours, you get the full duration.

如果你睡了八个小时，你就得到了完整的睡眠时间。

And if you sleep nine hours, yes, your cortisol will continue to rise.

如果你睡九个小时，是的，你的皮质醇会继续上升。

So the idea here is that in the very final hours of sleep, your cortisol is starting to rise quickly.

所以这里的想法是，在睡眠的最后几个小时，你的皮质醇开始迅速上升。

This is the time of sleep that correlates with when REM sleep, rapid eye movement sleep, is most abundant.

这是与快速眼动睡眠（快速眼动睡眠）最丰富的睡眠时间相关的时间。

Okay, so in the early part of your sleep night, slow-wave deep sleep is most abundant.

好的，所以在晚上睡眠的早期阶段，慢波深度睡眠最为丰富。

This is when growth hormone is released.

这是生长激素释放的时候。

This is when your metabolism tends to be very low.

这是你的新陈代谢往往非常低的时候。

Think about it.

想一想。

Metabolism low means low requirement for blood glucose, and it's associated with low cortisol levels.

新陈代谢低意味着对血糖的需求低，并且与皮质醇水平低有关。

Starting to make sense?

开始有意义了吗？

In the last portion of sleep, the final, say, two to three, or if you sleep nine hours, four hours of sleep, you have rising levels in cortisol.

在睡眠的最后一部分，即最后的两到三小时，或者如果你睡九个小时、四个小时，你的皮质醇水平会上升。

We know that's associated with REM sleep, rapid eye movement sleep, and we know that REM sleep is a time of robust brain activity that even is greater than what occurs during wakeful states.

我们知道这与快速眼动睡眠（快速眼动睡眠）有关，而且我们知道快速眼动睡眠是大脑活动活跃的时期，甚至比清醒状态下的活动还要活跃。

What do you need for robust brain activity?

强健的大脑活动需要什么？

You need energy.

你需要能量。

Where's that energy coming from?

那能量从哪里来？

Blood glucose.

血糖。

How is that blood glucose deployed?

血糖是如何调配的？

Because cortisol causes its deployment.

因为皮质醇会导致其部署。

Okay?

好的？

Starting to make sense now?

现在开始有意义了吗？

And then there's a fourth phase of what they called secretory activity of cortisol, which is after you wake up.

然后是他们所谓的皮质醇分泌活动的第四阶段，即在你醒来之后。

Starts right after you wake up.

醒来后立即开始。

And I'm going to add another little sub-phase to this, not to complicate it, but because it's a very powerful time each day, which is the first hour after waking.

我将为此添加另一个小子阶段，不是为了使其复杂化，而是因为这是每天非常强大的时间，即醒来后的第一个小时。

From the moment you open your eyes and you decide to get out of bed, doesn't matter if it's because of an alarm clock or it's because you just naturally woke up, that first hour is a very special hour because it's a time in which you can further amplify the increase in cortisol.

从你睁开眼睛决定起床的那一刻起，无论是因为闹钟还是因为你自然醒来，第一个小时都是一个非常特别的时刻，因为在这个时刻你可以进一步放大皮质醇的增加。

After that first hour, or certainly after about 90 minutes, you don't have that opportunity again until the next morning.

在第一个小时之后，或者肯定是在大约 90 分钟之后，直到第二天早上你才会再有这样的机会。

There are things you can do to reduce your cortisol or to slow its decline into the afternoon and evening, but that first hour after waking is critical.

您可以采取一些措施来减少皮质醇或减缓其在下午和晚上的下降，但醒来后的第一个小时至关重要。

Okay, so to step back now, what do we have?

好吧，现在退一步，我们有什么？

Let's talk about this in real-world terms.

让我们从现实世界的角度来讨论这个问题。

In the hours right before falling asleep and in the first hours of sleep, your cortisol's very low, ideally.

理想情况下，在入睡前的几个小时和睡眠的最初几个小时，您的皮质醇水平非常低。

This is the ideal case scenario for health, for your mental health, for your physical health, for performance.

对于健康、心理健康、身体健康和表现来说，这是理想的情况。

Then cortisol starts to rise on its own.

然后皮质醇开始自行上升。

You're not doing anything to make it rise.

你没有做任何事情来让它上升。

It starts to rise, in particular, as you transition from the middle of the night toward the end of your sleep night.

尤其是当您从半夜过渡到睡眠结束时，它开始上升。

And then just before waking, your cortisol is sharply rising.

然后就在醒来之前，你的皮质醇急剧上升。

Steep, steep slope of increase.

陡峭、陡峭的上升坡度。

And then as you wake up, boom, you have this hour-long or so opportunity to further increase your cortisol, and you definitely want to increase your cortisol further during that first hour.

然后当你醒来时，繁荣，你有这个长达一个小时左右的机会来进一步增加你的皮质醇，并且你肯定想在第一个小时内进一步增加你的皮质醇。

And then about three, four hours later, so for most people, that would be late morning or around noontime, your cortisol levels are slowly going to start to decline.

然后大约三、四个小时后，对于大多数人来说，那是上午晚些时候或中午左右，你的皮质醇水平会慢慢开始下降。

However, if they decline too slowly, that's bad.

然而，如果它们下降得太慢，那就不好了。

If they decline too sharply, that's also bad.

如果它们下降得太快，那也很糟糕。

So the picture I'm trying to draw for you here is you want a really sharp spike in cortisol as you arise in the morning, and then you want that to taper off somewhat gradually, so not too steeply, not too gradually, into the afternoon such that by three, four hours or so before sleep, your cortisol levels are low, low, low, low, low, and continuing to fall lower before they start up again the next morning in anticipation of you waking up.

所以我想在这里为你描绘的图景是，当你早上起床时，你希望皮质醇急剧上升，然后你希望皮质醇逐渐减少，所以不要太陡峭，不要太逐渐，到下午，这样到睡觉前三、四个小时左右，你的皮质醇水平很低，低，低，低，低，并且在第二天早上再次开始下降之前继续下降，等待你醒来。

And if you haven't already caught onto this yet, you literally wake up because of a rise in cortisol.

如果你还没有意识到这一点，你实际上是因为皮质醇的上升而醒来的。

It's called the cortisol awakening response, or CAR, C-A-R, cortisol awakening response.

这称为皮质醇觉醒反应，或 CAR、C-A-R、皮质醇觉醒反应。

The importance of cortisol for waking up and for feeling alert early in the day cannot be overstated.

皮质醇对于清晨醒来和保持警觉的重要性怎么强调也不为过。

This is the anchor point at which you have control over your cortisol levels, and if you do things right in that first hour or 90 minutes of the day, you're going to set yourself up for an overall healthy pattern of cortisol release at night as well.

这是您控制皮质醇水平的锚点，如果您在一天的第一个小时或 90 分钟内做对事情，您也会为自己在晚上的皮质醇释放建立一个整体健康的模式。

Okay, so stay with me here as we get into a bit of mechanism as to how this cortisol rhythm is generated.

好的，请继续听我讲，我们将深入了解皮质醇节律是如何产生的。

Because if you can understand that, it gives you immense control.

因为如果你能理解这一点，它就会给你巨大的控制力。

Okay, so let's talk about how cortisol is generated and how it self-regulates itself.

好吧，我们来谈谈皮质醇是如何产生的以及它如何自我调节。

So cortisol, again, is made and released from the adrenals, to be specific, from a particular middle layer of your adrenals, where a particular category of cells that make cortisol reside.

因此，皮质醇也是由肾上腺产生和释放的，具体来说，是从肾上腺的特定中层产生和释放的，其中存在产生皮质醇的特定类别的细胞。

Those cells need the instruction to make and release cortisol, and that instruction comes in the form of a hormone So the whole story starts up in the brain in an area of the so-called hypothalamus.

这些细胞需要指令来制造和释放皮质醇，而该指令以激素的形式出现。所以整个故事从大脑中所谓的下丘脑区域开始。

Hypothalamus is a little structure.

下丘脑是一个小结构。

It's actually quite small, but the size of about two small marbles sitting above the roof of your mouth.

它实际上很小，但大约有两颗小弹珠那么大，就在你的上颚上方。

And they sit next to this thing that we call a ventricle, which is where the cerebrospinal fluid circulates.

它们位于我们称之为心室的地方，这是脑脊液循环的地方。

Now, this turns out to be important because the cerebrospinal fluid gives the brain or the neurons there information about the chemistry of the body.

现在，事实证明这很重要，因为脑脊液向大脑或神经元提供有关身体化学成分的信息。

It gives the neurons there information about what's in the bloodstream too because the area there allows blood vessels to get closer to the neurons and expose the neurons to more of what's going on in terms of the body chemistry than neurons located more deeply in the brain.

它也向神经元提供有关血液中物质的信息，因为那里的区域允许血管更接近神经元，并使神经元比位于大脑更深处的神经元接触到更多的身体化学变化。

So it's nice that the neurons that we're going to talk about now reside in an area of the hypothalamus called the periventricular nucleus.

因此，很高兴我们现在要讨论的神经元位于下丘脑的一个称为室周核的区域。

Para means near, ventricular means ventricle, so periventricular, near the ventricle, where they can access information about the body's chemistry.

Para的意思是“附近”，心室的意思是“心室”，所以“periterior”是指心室附近，在那里他们可以获取有关身体化学物质的信息。

So there are neurons that reside in the so-called PVN, periventricular nucleus, and they extend processes into the pituitary gland.

因此，神经元驻留在所谓的 PVN（室周核）中，它们的突起延伸至垂体。

The pituitary gland is a little stalk that has a couple of different lobes, okay?

垂体是一个小茎，有几个不同的叶，好吗？

They literally look like little lobes.

它们看起来就像小裂片。

It looks like if you took a couple cloves of garlic and you held onto their stalks next to one another, those two cloves of garlic, a big stalk and a slightly smaller stalk, that's kind of what the pituitary looks like.

看起来，如果你拿几瓣大蒜，然后紧挨着它们的茎，那两瓣大蒜，一个大茎和一个稍小的茎，这就是垂体的样子。

And the pituitary actually extends out of the brain, and the neurons in the periventricular nucleus release a hormone called corticotropin-releasing hormone or CRH.

垂体实际上延伸到大脑之外，室周核中的神经元会释放一种称为促肾上腺皮质激素释放激素或 CRH 的激素。

Corticotropin-releasing hormone acts on neurons in the anterior pituitary in that front piece of garlic and causes the cells there to release a hormone called ACTH, adrenocorticotropin hormone.

促肾上腺皮质激素释放激素作用于前片大蒜中垂体前叶的神经元，导致那里的细胞释放一种名为 ACTH 的激素，即促肾上腺皮质激素。

Okay?

好的？

I know there's a lot of nomenclature here, but you should know the facts.

我知道这里有很多术语，但你应该知道事实。

ACTH is then released into the bloodstream and it travels down to the adrenals and it stimulates the release of cortisol.

然后 ACTH 被释放到血液中，并向下移动到肾上腺，刺激皮质醇的释放。

In fact, by binding to something called the melanocortin receptor, which doesn't seem important for the moment, but later when I tell you why people who have chronically elevated cortisol get what's called hyperpigmentation, they get some pigmentation on their face that's kind of blotchy, right?

事实上，通过与一种叫做黑皮质素受体的东西结合，这目前看来并不重要，但后来当我告诉你为什么皮质醇长期升高的人会出现所谓的色素沉着过度时，他们的脸上会出现一些色素沉着，有点斑点，对吗？

This is a symptom of something called Cushing syndrome, which is elevated cortisol.

这是一种称为库欣综合征的症状，即皮质醇升高。

It will make sense.

这是有道理的。

Melanocortin, okay?

黑皮质素，好吗？

It's involved in pigmentation.

它参与色素沉着。

The melanocortin receptor sits in that middle layer of the adrenals and ACTH binds to it, causing the synthesis and release of cortisol.

黑皮质素受体位于肾上腺的中层，促肾上腺皮质激素与其结合，导致皮质醇的合成和释放。

Okay.

好的。

Then cortisol in response to stress, yes, but also in response to any time we need to get our energy going, our brain energy, our focus, or as you learned a few moments ago, any time we need to wake up in the morning, right?

然后，皮质醇会响应压力，是的，但也会响应我们需要补充能量、大脑能量、注意力的任何时间，或者正如您刚才了解到的，我们需要在早上醒来的任何时间，对吗？

Any time we need to get out of bed.

任何时候我们需要起床。

That requires energy, right?

这需要能量，对吗？

In fact, the transition from sleep to wakefulness is one of the biggest requirements for an energy surge, which is why you have the cortisol awakening response.

事实上，从睡眠到清醒的转变是能量激增的最大要求之一，这就是为什么你会产生皮质醇觉醒反应。

So cortisol is going to be released into the bloodstream.

因此皮质醇将被释放到血液中。

It's going to cause the deployment of blood glucose, the breakdown of amino acids and other fuels in muscle, in liver, in particular glycogen in the liver.

它会导致血糖的分配、肌肉、肝脏中氨基酸和其他燃料的分解，特别是肝脏中的糖原。

That's going to be released into the bloodstream.

那将被释放到血液中。

And here's the thing.

事情是这样的。

As cortisol is released into the bloodstream, the neurons in the brain that cause the release of CRH, corticotropin-releasing hormone, have access to how much cortisol is in the bloodstream.

当皮质醇被释放到血液中时，大脑中导致 CRH（促肾上腺皮质激素释放激素）释放的神经元能够了解血液中皮质醇的含量。

How?

如何？

Well, they are periventricular.

嗯，它们位于脑室周围。

Blood vessels and capillaries are also lining the ventricles.

血管和毛细血管也排列在心室内。

So those cells in the periventricular nucleus have a sort of thermometer, if you will.

如果你愿意的话，室周核中的那些细胞有一种温度计。

They're kind of like a thermostat paying attention to just how high levels of cortisol are in the bloodstream.

它们有点像一个恒温器，关注血液中皮质醇的水平。

So when levels of cortisol in the bloodstream are very low, those cells in the periventricular nucleus release more CRH to stimulate the release of ACTH, to go to the adrenals to cause the stimulation and release of more cortisol, driving levels of cortisol up.

因此，当血液中的皮质醇水平很低时，室周核中的那些细胞会释放更多的CRH来刺激ACTH的释放，然后去肾上腺刺激和释放更多的皮质醇，从而推动皮质醇水平升高。

And by the way, cortisol has a relatively long half-life, so it tends to accumulate in the bloodstream.

顺便说一下，皮质醇的半衰期相对较长，因此容易在血液中积聚。

So as levels of cortisol tend to go up, let's think about that last phase of sleep, maybe two or three hours before you wake up, cortisol's going up, up, up, up, up, up.

因此，随着皮质醇水平趋于上升，让我们想想睡眠的最后阶段，也许在你醒来前两三个小时，皮质醇会不断上升、上升、上升、上升、上升、上升。

What ends up happening eventually is that the cells in the periventricular nucleus of the hypothalamus that release CRH hit a point where they realize at a biochemical level that is, they realize based on receptor saturation and some other mechanisms internal to the cells, ah, cortisol levels are really, really high right now.

最终发生的事情是，下丘脑室周核中释放 CRH 的细胞达到了一个生化水平上的认识点，也就是说，它们基于受体饱和度和细胞内部的一些其他机制认识到，啊，皮质醇水平现在真的非常高。

Let's shut down the release of corticotropin-releasing hormone, which causes a shutdown of the release of ACTH, which causes a shutdown of the synthesis and release of cortisol from the adrenals.

让我们停止促肾上腺皮质激素释放激素的释放，这会导致促肾上腺皮质激素的释放停止，从而导致肾上腺皮质醇的合成和释放停止。

So this is what we call a negative feedback loop.

这就是我们所说的负反馈循环。

And by the way, this is the same way that testosterone works.

顺便说一句，这与睾丸激素的作用方式相同。

In many ways, it's the same way that estrogen works, although estrogen's subject to a bit more regulation as well.

在很多方面，它与雌激素的作用方式相同，尽管雌激素也受到更多的监管。

When levels of the hormone cortisol reach a certain point, a certain threshold, it shuts down its own production by turning off the signals that would cause more of it to be produced.

当皮质醇激素的水平达到某个点、某个阈值时，它会通过关闭导致更多皮质醇产生的信号来关闭自己的产生。

Okay, so this is a negative feedback loop.

好的，这是一个负反馈循环。

Now, that means that cortisol, after reaching a certain high level in the morning, will eventually start to drop off, and those levels will continue to drop off.

现在，这意味着皮质醇在早上达到一定的高水平后，最终将开始下降，并且这些水平将继续下降。

And should we encounter a need for a lot of brain energy, so it could be a really focused conversation, it could be an exam, it could be you're playing a bout of soccer or you're going to the gym and you need a bunch of energy, you have to rally your mind and your motivation to do that, yeah, you'll get an increase in cortisol.

如果我们需要大量的大脑能量，那么这可能是一次真正集中的谈话，可能是一场考试，也可能是你正在踢一场足球，或者你要去健身房，你需要大量的能量，你必须集中你的思想和动力来做到这一点，是的，你的皮质醇会增加。

But that little increase in cortisol is like a bump of cortisol that rides on that already dropping endogenous rhythm in cortisol.

但皮质醇的少量增加就像皮质醇的增加一样，它依赖于皮质醇已经下降的内源性节律。

So by now it's probably dawning on you that as those levels of cortisol get lower and lower into the late afternoon and evening, et cetera, those cells in the brain that release CRH are now registering at a biochemical level, at a cellular level, that the levels of cortisol are very low.

因此，现在您可能已经意识到，随着皮质醇的水平在下午晚些时候和晚上等情况下越来越低，大脑中释放 CRH 的细胞现在在生化水平、细胞水平上记录到皮质醇的水平非常低。

And so eventually Those levels get low enough that those cells in the paraventricular nucleus go, "Oh, cortisol levels are really, really low.

最终这些水平会变得足够低，以至于室旁核中的细胞会说：“哦，皮质醇水平真的非常低。

They're not zero, but they're really low.

它们不是零，但确实很低。

Let's start releasing corticotropin-releasing hormone," which stimulates ACTH, which stimulates the adrenals, and that's why cortisol starts to rise again late in sleep and into the next morning.

让我们开始释放促肾上腺皮质激素释放激素”，它会刺激促肾上腺皮质激素，从而刺激肾上腺，这就是为什么皮质醇在睡眠后期和第二天早上开始再次升高。

Does it make sense?

有道理吗？

Hopefully, that makes sense.

希望这是有道理的。

Cortisol is regulating its own production so that it doesn't get too high or too low, and it does that through a negative feedback loop involving these cells in the hypothalamus.

皮质醇正在调节自身的产生，使其不会变得太高或太低，它是通过涉及下丘脑中这些细胞的负反馈循环来实现的。

So what I just described was something called the HPA axis, hypothalamic, H, pituitary, P, adrenal axis.

所以我刚才描述的是一个叫做HPA轴、下丘脑、H、垂体、P、肾上腺轴的东西。

Okay?

好的？

So the HPA axis is important for synthesis of cortisol to generate this 24-hour so-called circadian rhythm.

因此，HPA 轴对于皮质醇的合成以产生这种 24 小时所谓的昼夜节律非常重要。

It's also important for the synthesis of cortisol in response to stress, both short-term and long-term.

它对于皮质醇的合成以应对短期和长期的压力也很重要。

And I'm going to get back to stress a little bit more later, but let's just for a moment think about that HPA axis and two things about stress that you can kind of put up on the shelf that will be helpful later as we get into our discussion about short-term and chronic stress.

稍后我会再谈压力，但让我们暂时想一下 HPA 轴和关于压力的两件事，你可以把它们放在架子上，当我们稍后讨论短期和慢性压力时，它们会很有帮助。

Stress activates the HPA axis, but as you know, stress is a very fast response, meaning when you encounter a stressor, your heart rate goes up, your blood pressure goes up, your eyes widen, literally your pupils widen and your eyes widen, and all sorts of things happen in terms of your levels of alertness and attention.

压力会激活 HPA 轴，但如您所知，压力是一种非常快速的反应，这意味着当您遇到压力源时，您的心率会上升，您的血压会上升，您的眼睛会睁大，实际上您的瞳孔会变大，您的眼睛会睁大，并且会根据您的警觉性和注意力水平发生各种事情。

That very rapid response occurs also because of the HPA axis, but because of the release of adrenaline, epinephrine, and norepinephrine from your adrenals and also from areas in your brain.

发生这种非常快速的反应也是因为 HPA 轴，而是因为肾上腺以及大脑区域释放肾上腺素、肾上腺素和去甲肾上腺素。

That's a very fast thing.

这是一件非常快的事情。

It happens within milliseconds.

它发生在几毫秒内。

If not milliseconds, certainly within seconds.

如果不是几毫秒，肯定是几秒之内。

Just think about if you're walking down the street in a city and a car kind of veers onto the sidewalk and you have to jump out of the way, you made the reaction without even basically having to think about it.

试想一下，如果你走在城市的街道上，一辆车突然转向人行道，你必须跳开，你甚至不需要考虑就做出了反应。

You get out of the way and your heart rate's up, everything's happening all at once.

当你走开时，你的心率就会加快，一切都同时发生。

You're completely different state than you were just a few seconds prior even.

你的状态与几秒钟前完全不同。

That's all happening fast because of adrenaline and norepinephrine.

由于肾上腺素和去甲肾上腺素，这一切都发生得很快。

Cortisol, yes, will be deployed in response to that sort of stressor, but cortisol needs to be synthesized and then released, and then it causes the release of glucose, and that's going to take some time.

是的，皮质醇会被用来应对这种压力源，但皮质醇需要合成然后释放，然后它会导致葡萄糖的释放，这需要一些时间。

In fact, it takes about 10 minutes.

事实上，大约需要 10 分钟。

So it turns out that can explain a lot of why stress tends to come on very quickly and last rather long relative to the stressor, to the thing, like the car that veered up onto the sidewalk.

事实证明，这可以在很大程度上解释为什么相对于压力源、事物（例如突然冲上人行道的汽车），压力往往会很快出现并持续相当长的时间。

You probably had that experience where something happens that's very stressful, then the stressor is resolved, right?

您可能有过这样的经历：发生了一些非常有压力的事情，然后压力源就得到了解决，对吗？

The car didn't hit you.

车没有撞到你。

It didn't kill you, thank goodness.

它没有杀死你，谢天谢地。

Didn't run over your leg.

没有碾过你的腿。

Didn't break your leg, thank goodness.

没摔断腿，谢天谢地。

But you turn to your friend and you're like, "Oh, my goodness.

但当你转向你的朋友时，你会说：“哦，天哪。

Boy, that was a close call." And guess what?

孩子，那真是千钧一发。”你猜怎么着？

About five, 10 minutes later, you're still kind of stressed about it.

大约五、十分钟后，你仍然感到有点压力。

Something stressful happened.

发生了一些有压力的事情。

Something real, as we say, happened, and it's hard to just kind of get back to baseline again, and that's because that wave of cortisol comes on a little bit later and it lasts longer.

正如我们所说，真实的事情发生了，很难再次回到基线，这是因为皮质醇的浪潮出现得晚一些，而且持续时间更长。

It has a much longer half-life than does adrenaline or norepinephrine.

它的半衰期比肾上腺素或去甲肾上腺素长得多。

So the stress response has this fast aspect to it that's generated through the HPA axis and through, again, release of hormones such as norepinephrine in the brain.

因此，压力反应具有快速的特点，它是通过 HPA 轴以及大脑中去甲肾上腺素等激素的释放而产生的。

Those two things happen in parallel.

这两件事同时发生。

By the way, that happens because adrenaline is released from the adrenals very quickly to cause changes in the body, but adrenaline can't cross the blood-brain barrier.

顺便说一句，这是因为肾上腺素很快从肾上腺释放出来，引起身体的变化，但肾上腺素不能穿过血脑屏障。

And when you need a very fast reaction in order to deal with a stressor, you can't really wait for that hormone to cross from the bloodstream into the brain.

当你需要非常快速的反应来应对压力源时，你真的不能等待激素从血液进入大脑。

So you release norepinephrine from a site in the brain very quickly as well in parallel with that release of adrenaline.

因此，您会从大脑中的某个部位快速释放去甲肾上腺素，同时释放肾上腺素。

So those two things happen in parallel.

所以这两件事是并行发生的。

Boom, you deal with the stressor.

繁荣，你处理压力源。

Hopefully, that stressor is resolved, didn't injure you or worse, but then that wave of synthesis and release of cortisol occurs, blood glucose is elevated, and so it takes a while for stress to come down again.

希望压力源得到解决，不会伤害你或更糟的情况，但随后皮质醇的合成和释放波发生，血糖升高，因此压力需要一段时间才能再次下降。

All of that is mediated through the HPA, hypothalamic-pituitary-adrenal axis, as is the generation of that 24-hour rhythm in cortisol where cortisol slowly rises and then goes back down into the evening and nighttime and so on.

所有这些都是通过 HPA（下丘脑-垂体-肾上腺轴）介导的，皮质醇 24 小时节律的产生也是如此，其中皮质醇缓慢上升，然后又下降到傍晚和夜间，依此类推。

Okay?

好的？

Now, that's the first way that cortisol is synthesized and released, but there's a second way that turns out to be very important, and it involves a structure called the suprachiasmatic nucleus or SCN.

这是合成和释放皮质醇的第一种方式，但第二种方式也非常重要，它涉及一种称为视交叉上核或 SCN 的结构。

The suprachiasmatic nucleus is your brain's central circadian pacemaker.

视交叉上核是大脑的中央昼夜节律起搏器。

It's the set of neurons, also above the roof of your mouth, also in the hypothalamus, that basically orchestrates all the activities of all the organs and cells in your body like an orchestra conductor.

它是一组神经元，也在您的上颚上方，也在下丘脑中，基本上像管弦乐队指挥一样协调您体内所有器官和细胞的所有活动。

Makes sure that your gut cells are active at a certain time, that you're hungry at certain times, you're not hungry at others.

确保您的肠道细胞在特定时间活跃，在特定时间饥饿，在其他时间不饥饿。

Regulates pretty much everything, including cortisol.

调节几乎所有事物，包括皮质醇。

And the SCN can control the HPA axis when it's active, when it's less active, by virtue of connections that run through, if you really want to know the names for you aficionados, through the dorsomedial hypothalamus and then to the paraventricular nucleus.

SCN 可以控制 HPA 轴，当它活跃时，当它不太活跃时，凭借贯穿下丘脑背内侧然后到达室旁核的连接（如果你真的想知道你的爱好者的名字）。

Okay, that's all fine and good.

好吧，一切都很好。

It just means that the HPA axis is subject to immediate control over stressors or other things that require our attention.

这只是意味着 HPA 轴会立即控制压力源或其他需要我们注意的事情。

Again, doesn't have to be stress.

再说一次，不必有压力。

Could be positive things.

可能是积极的事情。

As well, the HPA axis is under the control of the SCN, circadian timing, which is what generates that high in the morning, low in the afternoon and evening rhythm.

此外，HPA 轴受到 SCN（昼夜节律计时）的控制，这就是产生早上高、下午低和晚上节律的原因。

All of that's subject to negative feedback.

所有这些都会受到负面反馈。

Controls itself, making sure levels don't get too high or too low for too long.

自我控制，确保水平不会在太长时间内变得太高或太低。

But there's a second pathway, a parallel pathway as we call it, that is separate from the HPA control over the synthesis and release of cortisol, and this one originates also in the SCN, the suprachiasmatic nucleus, and is relayed through a couple of different synapses, a couple of different junctions, and eventually runs through a nerve pathway that, for you aficionados, is called the splanchnic nerve.

但是还有第二条通路，我们称之为平行通路，它独立于 HPA 对皮质醇合成和释放的控制，这条通路也起源于视交叉上核，通过几个不同的突触、几个不同的连接点传递，最终穿过一条神经通路，对于你们的爱好者来说，被称为内脏神经。

All right?

好的？

Kind of cool name.

有点酷的名字。

Splanchnic nerve That can cause the release of cortisol, or I should say the synthesis and release of cortisol in response to times when you want cortisol to be especially high for a while.

内脏神经 这可以导致皮质醇的释放，或者我应该说皮质醇的合成和释放，以响应当您希望皮质醇在一段时间内特别高的时候。

Okay, so this is different than the requirement for stress.

好的，这与压力的要求不同。

You might think we want cortisol to be high in response to stressors.

您可能认为我们希望皮质醇升高以应对压力源。

No, your brain and body are really smart.

不，你的大脑和身体真的很聪明。

They're really, really smart.

他们真的非常非常聪明。

When you encounter a stressor, you deploy just as much cortisol as your body thinks you might need in order to resolve that stressor, and probably not a whole lot more.

当你遇到压力源时，你会释放出身体认为你可能需要的皮质醇来解决压力源，而且可能不会更多。

And because cortisol lasts a while, as we just discussed, it gives you an opportunity to have more brain energy, bodily energy to resolve that stressor.

正如我们刚才所讨论的，由于皮质醇会持续一段时间，因此它让您有机会拥有更多的大脑能量和身体能量来解决压力源。

But your brain and body sort of know at a biological level that you don't want cortisol too high for too long.

但你的大脑和身体在生物学层面上知道你不希望皮质醇水平过高太久。

That's why you have the negative feedback loop.

这就是为什么会有负反馈循环。

However, there's a beautiful mechanism, which is this second parallel pathway from the SCN that allows you to control the amount of cortisol that you release and boost it even further for a long period of time.

然而，有一个美妙的机制，那就是视交叉上核的第二条平行通路，它可以让你控制皮质醇的释放量，并在很长一段时间内进一步增强皮质醇的量。

Now, when would you want that to occur?

现在，您希望什么时候发生？

You're thinking, like, "Why would I want that to occur?" Maybe in response to a chronic stressor, a very long stressor.

你会想，“为什么我希望这种情况发生？”也许是对慢性压力源、非常长的压力源的反应。

Well, actually, you wouldn't want that to happen because if cortisol is elevated for too long at the wrong times of day or night, you run into all sorts of issues related to immune system suppression, to dysregulation of metabolic function.

好吧，实际上，你不会希望这种情况发生，因为如果皮质醇在白天或晚上的错误时间升高太长时间，你就会遇到与免疫系统抑制、代谢功能失调相关的各种问题。

And this is where we start to hear about some of the more common negative aspects of chronically elevated cortisol, like accumulation of body fat around the midsection, the so-called moon face.

这就是我们开始听到皮质醇长期升高的一些更常见的负面影响的地方，比如身体脂肪在腹部周围堆积，即所谓的月亮脸。

Literally the rounding of the face and the accumulation of fat in the face.

顾名思义就是脸型变圆，脸上脂肪堆积。

There's usually an accompanying loss of fat in the neck and accumulation of fat around the belly.

通常伴随着颈部脂肪的减少和腹部周围脂肪的堆积。

Nobody wants this, right?

没有人想要这个，对吧？

Some things like hyperpigmentation and things like that.

有些事情比如色素沉着过度等等。

All right?

好的？

But there is a time of day when everyone would benefit from having higher levels of cortisol, not just for a few moments or minutes, but for several hours.

但一天中的某个时候，每个人都会受益于较高水平的皮质醇，不仅仅是几分钟或几分钟，而是几个小时。

And that's the first hour or two, or two and a half or three after waking.

那是醒来后的头一两个小时，或者两个半小时或三个小时。

So while there's this 24-hour rhythm in cortisol where cortisol is elevated in the morning, there's this unique opportunity of about an hour to two hours, maybe three, immediately after waking, when your SCN can activate this parallel pathway down to your adrenals to cause the release of more cortisol and elevate your morning energy, alertness, mood, and so on.

因此，虽然皮质醇存在 24 小时节律，皮质醇在早晨升高，但在醒来后立即大约一到两个小时，也许三个小时，您的 SCN 可以激活这条通往肾上腺的平行通路，导致释放更多皮质醇，并提高您早晨的能量、警觉性、情绪等。

Now, you might be saying, "Wait, this is kind of confusing.

现在，您可能会说：“等等，这有点令人困惑。

The SCN controls the 24-hour rhythm, but it's also controlling the faster release of cortisol during this one unique window immediately after waking?"

SCN 控制着 24 小时的节律，但它也控制着醒来后这一独特窗口期间皮质醇的更快释放？”

It's kind of confusing, right?

这有点令人困惑，对吧？

The SCN's involved in both things?

SCN 参与了这两件事？

Ah.

啊。

Well, the SCN has access to one particular feature of your external world, of your environment that no other structure in the hypothalamus has access to, and that's the presence or absence of light.

嗯，视交叉上核可以获取外部世界、环境的一项特定特征，而下丘脑的其他结构无法获取该特征，那就是光的存在或不存在。

The retina, the light-sensing tissue at the back of your eye, contains a bunch of different neurons that sense light, convert it into electrical signals, and hand those electrical signals off to a certain class of cells called the retinal ganglion cells.

视网膜是眼睛后部的光感应组织，包含一堆不同的神经元，它们感应光，将其转换为电信号，并将这些电信号传递给称为视网膜神经节细胞的某一类细胞。

Retinal ganglion cells project into the brain to allow you to see things, color, shapes, motion, et cetera.

视网膜神经节细胞投射到大脑中，让你看到事物、颜色、形状、运动等等。

However, there's a specialized subset of those retinal ganglion cells called the intrinsically photosensitive melanopsin retinal ganglion cells that respond in particular to very bright light, or more accurately, to transitions between dimmer environments and brighter environments that last a long period of time.

然而，这些视网膜神经节细胞中有一个特殊的子集，称为本质光敏黑视蛋白视网膜神经节细胞，它特别对非常亮的光做出反应，或者更准确地说，对持续很长时间的较暗环境和较亮环境之间的过渡做出反应。

Like, for instance, when you go from your eyes closed in sleep to your eyes opening when awake.

举个例子，当你从睡觉时闭着眼睛到醒来时睁开眼睛时。

Those neurons project directly to the suprachiasmatic nucleus.

这些神经元直接投射到视交叉上核。

In other words, your SCN has unique access to information about when the levels of overall luminance in your environment change dramatically, such as upon waking.

换句话说，您的 SCN 具有独特的访问权限，可以获取有关环境中整体亮度水平何时发生显着变化（例如醒来时）的信息。

So here's where I'm going to suggest a protocol, and you've heard this protocol before, I know.

所以我在这里建议一个协议，我知道你以前听说过这个协议。

The protocol is to get bright light, ideally from sunlight, into your eyes within the first hour of waking.

该方案是在醒来的第一个小时内让明亮的光线（最好是阳光）进入您的眼睛。

Ideally within the first 30 minutes.

最好在前 30 分钟内完成。

Ideally, it's from sunlight, so you would go outside, take your sunglasses off.

理想情况下，它来自阳光，所以你应该走到外面，摘下太阳镜。

Eyeglasses and contacts are fine, even if they have UV protection in them.

眼镜和隐形眼镜都可以，即使它们有防紫外线功能。

Look in the direction of the sun.

朝太阳的方向看。

Blink as needed to protect your eyes.

根据需要眨眼以保护眼睛。

Yes, you can do this on cloudy days.

是的，您可以在阴天这样做。

In fact, it's more important to do on cloudy days because cloudy days tend to be dimmer overall.

事实上，在阴天这样做更重要，因为阴天整体上往往比较暗。

And this is a unique opportunity to boost your cortisol levels in that first hour of the day.

这是在一天的第一个小时提高皮质醇水平的独特机会。

If you don't have access to sunlight for whatever reason, travel, you live in a cave, time of year, weather, whatever, you could use a 10,000 lux artificial light.

如果您由于某种原因无法获得阳光、旅行、住在山洞里、一年中的某个时间、天气等等，您可以使用 10,000 勒克斯的人造光。

These are available online for usually about $100 or so.

这些可以在网上购买，价格通常约为 100 美元左右。

These are very useful tools.

这些都是非常有用的工具。

Some of them are portable.

其中一些是便携式的。

If you're going to do that, I still highly recommend that you get outside and get some sunlight in your eyes as soon as you can once the sun is out.

如果您打算这样做，我仍然强烈建议您在太阳出来后尽快到户外让阳光照射到您的眼睛。

But for you very early risers that wake up before the sun is out, this is so, so key.

但对于那些在太阳出来之前起床的早起者来说，这是非常非常关键的。

And I know I've been talking about this for years on this podcast and elsewhere, and I know I've just been banging on the same drum over and over again.

我知道我多年来一直在这个播客和其他地方谈论这个问题，我知道我只是一遍又一遍地敲着同一个鼓。

But that additional surge in cortisol that can occur only in that first one to, say, two or three hours of the day, that's a very special time because it's not just about the elevated mood, focus, and alertness that you're going to achieve during that time by virtue of getting bright light in your eyes.

但皮质醇的额外激增只发生在一天中的第一个小时到两三个小时内，这是一个非常特殊的时间，因为这不仅仅是你在这段时间内通过眼睛里的明亮光线而获得的情绪、注意力和警觉性的提升。

It's also the case, and please hear this.

也是如此，请听听。

I want to highlight bold, underline this for you.

我想突出显示粗体，为您强调这一点。

It's also the case that the higher that first peak in cortisol is early in the day, the better you're setting yourself up for low levels of cortisol later in the evening and at night, which will allow you to fall asleep easily, to stay asleep easily.

同样的情况是，一天中早些时候皮质醇的第一个峰值越高，你就越好地为自己在傍晚和夜间的低皮质醇水平做好准备，这将使你更容易入睡，更容易保持睡眠状态。

And now you know why.

现在你知道为什么了。

The reason why is that negative feedback regulation of cortisol.

其原因在于皮质醇的负反馈调节。

Think about it.

想一想。

If cortisol gets too high, the system shuts down the release of more cortisol.

如果皮质醇过高，系统就会停止释放更多皮质醇。

And what you've done by viewing bright light as soon as possible after waking is to amplify your levels of cortisol, which then are going to trigger that negative feedback loop and going to cause cortisol to gradually decline from the late morning, perhaps starting around 10:00 a.m., 11:00, noon, depending on when you woke up, of course Dropping into the afternoon, so you have plenty of energy into your early afternoon, late afternoon, but by evening and nighttime, your cortisol levels are low.

醒来后尽快看到明亮的光线会增强你的皮质醇水平，这会触发负反馈循环，导致皮质醇从上午晚些时候开始逐渐下降，可能从上午 10:00、11:00 或中午开始，具体取决于你醒来的时间，当然也可能会下降到下午，这样你就有足够的能量进入下午早些时候、下午晚些时候，但到了傍晚和夜间，你的皮质醇水平就会下降。皮质醇水平低。

I'd like to take a quick break and acknowledge our sponsor, AG1.

我想稍微休息一下并感谢我们的赞助商 AG1。

AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens.

AG1 是一种维生素矿物质益生菌饮料，还包含益生元和适应原。

As somebody who's been involved in research science for almost three decades, and in health and fitness for equally as long, I'm constantly looking for the best tools to improve my mental health, physical health, and performance.

作为一个从事科学研究近三十年的人，并且在健康和健身领域也有同样长的时间，我一直在寻找最好的工具来改善我的心理健康、身体健康和表现。

I discovered AG1 back in 2012, long before I ever had a podcast, and I've been taking it every day since.

我早在 2012 年就发现了 AG1，那时我还没有播客，从那时起我就每天都在服用它。

I find it improves all aspects of my health, my energy, my focus, and I simply feel much better when I take it.

我发现它改善了我的健康、精力、注意力的各个方面，而且服用它后我感觉好多了。

AG1 uses the highest quality ingredients in the right combinations, and they're constantly improving their formulas without increasing the cost.

AG1 使用最优质的成分进行正确的组合，并且在不增加成本的情况下不断改进其配方。

In fact, AG1 just launched their latest formula upgrade.

事实上，AG1刚刚推出了他们最新的配方升级。

This next-gen formula is based on exciting new research on the effects of probiotics on the gut microbiome, and it now includes several clinically studied probiotic strains shown to support both digestive health and immune system health, as well as to improve bowel regularity and to reduce bloating.

这种下一代配方基于关于益生菌对肠道微生物组影响的令人兴奋的新研究，它现在包含几种经过临床研究的益生菌菌株，这些益生菌菌株显示出支持消化健康和免疫系统健康，以及改善肠道规律性和减少腹胀。

Whenever I'm asked if I could take just one supplement, what that supplement would be, I always say AG1.

每当我被问到是否可以只服用一种补充剂时，我总是说 AG1。

If you'd like to try AG1, you can go to drinkag1.com/huberman.

如果您想尝试 AG1，可以访问 Drinkag1.com/huberman。

For a limited time, AG1 is giving away a free one-month supply of omega-3 fish oil, along with a bottle of vitamin D3 plus K2.

AG1 限时免费赠送一个月的 omega-3 鱼油，以及一瓶维生素 D3 加 K2。

As I've highlighted before on this podcast, omega-3 fish oil and vitamin D3 K2 have been shown to help with everything from mood and brain health, to heart health, to healthy hormone status, and much more.

正如我之前在此播客中强调的那样，omega-3 鱼油和维生素 D3 K2 已被证明对改善情绪和大脑健康、心脏健康、健康激素状态等各个方面都有帮助。

Again, that's drinkag1.com/huberman to get a free one-month supply of omega-3 fish oil, plus a bottle of vitamin D3 plus K2 with your subscription.

再次强调，您可以通过 Drinkag1.com/huberman 获得一个月的免费 omega-3 鱼油，以及一瓶维生素 D3 和 K2。

Today's episode is also brought to us by David.

今天的节目也是大卫给我们带来的。

David makes a protein bar unlike any other.

大卫制作的蛋白质棒与众不同。

It has 28 grams of protein, only 150 calories, and zero grams of sugar.

它含有 28 克蛋白质，仅 150 卡路里，零克糖。

That's right, 28 grams of protein and 75% of its calories come from protein.

没错，28克蛋白质，其75%的热量都来自于蛋白质。

This is 50% higher than the next closest protein bar.

这比第二接近的蛋白质棒高出 50%。

David protein bars also taste amazing.

大卫蛋白棒的味道也很棒。

Even the texture is amazing.

就连质感也令人惊叹。

My favorite bar is the chocolate chip cookie dough, but then again, I also like the new chocolate peanut butter flavor and the chocolate brownie flavor.

我最喜欢的巧克力棒是巧克力饼干面团，但话又说回来，我也喜欢新的巧克力花生酱口味和巧克力布朗尼口味。

Basically, I like all the flavors a lot.

基本上，所有的口味我都很喜欢。

They're all incredibly delicious.

它们都非常美味。

In fact, the toughest challenge is knowing which ones to eat on which days and how many times per day.

事实上，最艰巨的挑战是知道哪一天吃哪些食物以及每天吃多少次。

I limit myself to two per day, but I absolutely love them.

我限制自己每天只能吃两个，但我绝对喜欢它们。

With David, I'm able to get 28 grams of protein in the calories of a snack, which makes it easy to hit my protein goals of one gram of protein per pound of body weight per day, and it allows me to do so without ingesting too many calories.

有了 David，我就能在一份零食的卡路里中获得 28 克蛋白质，这让我很容易达到每天每磅体重 1 克蛋白质的蛋白质目标，而且我可以在不摄入太多卡路里的情况下实现这一目标。

I'll eat a David protein bar most afternoons as a snack, and I always keep one with me when I'm out of the house or traveling.

大多数下午我都会吃大卫蛋白棒作为零食，当我出门或旅行时，我总是随身携带一根。

They're incredibly delicious, and given that they have 28 grams of protein, they're really satisfying for having just 150 calories.

它们非常美味，而且含有 28 克蛋白质，仅含 150 卡路里热量就已经很令人满意了。

If you'd like to try David, you can go to davidprotein.com/huberman.

如果您想尝试 David，可以访问 david Protein.com/huberman。

Again, that's davidprotein.com/huberman.

同样，这是 david Protein.com/huberman。

Now we're going to talk about some other things that you can do to boost your morning cortisol in a meaningful way.

现在我们将讨论您可以采取的其他一些措施，以有意义的方式提高早晨的皮质醇。

However, before I do that, I have to say that this viewing morning sunlight thing, or bright light from a 10,000 lux artificial source, the increase in cortisol that it provides, and therefore the increase in energy and mood and focus, et cetera, is very significant.

然而，在我这样做之前，我必须说，观看早晨的阳光，或者来自 10,000 勒克斯人造光源的明亮光线，它所提供的皮质醇的增加，以及因此能量、情绪和注意力等的增加，是非常显着的。

It's been shown to quickly increase cortisol levels by up to 50%, five zero percent.

研究表明，它可以使皮质醇水平迅速增加高达 50%（百分之五零）。

And in fact, it's clinically significant.

事实上，它具有临床意义。

People who live in areas of the world where during winter there's very little availability of sunlight and just rely on artificial indoor lights often suffer from what's called seasonal affective disorder.

生活在世界上一些地区的人们，在冬天几乎没有阳光，只能依靠室内人造光，他们常常患有所谓的季节性情感障碍。

The protocol I just described is exactly the same protocol that they have used successfully to offset seasonal depression.

我刚才描述的方案与他们成功用来抵消季节性抑郁症的方案完全相同。

Now, I realize that most of you listening to this don't live in areas of the world too close to the poles, so no doubt you get more sunlight available to you during the winter than you do if you were to, say, live in Scandinavia or down at the South Pole.

现在，我意识到你们中的大多数人并不生活在世界上离两极太近的地区，所以毫无疑问，与生活在斯堪的纳维亚半岛或南极点相比，您在冬天可以获得更多的阳光。

However, these days, most people are not taking advantage of those early hours of the day to get outside and get bright light from sunlight or from a 10,000 lux artificial source.

然而，如今，大多数人并没有利用清晨的时间到户外获取阳光或 10,000 勒克斯人造光源的明亮光线。

In fact, most people just look at their phone or flip on a few indoor artificial lights, and that is not going to be sufficient to boost your cortisol levels the way you need to in order to achieve the kind of elevation in mood focus and alertness and that can offset things like not just seasonal depression, but mild depression, malaise, lack of daytime energy, and on and on.

事实上，大多数人只是看手机或打开一些室内人造灯，这不足以提高皮质醇水平，从而达到情绪集中和警觉性的提升，而皮质醇水平不仅可以抵消季节性抑郁，还可以抵消轻度抑郁、不适、白天精力不足等等。

So this thing about viewing bright light early in the morning, it's a real thing from the standpoint of the mechanism is understood, the ideal timing is understood, the magnitude of the impact on cortisol is very significant.

因此，关于在清晨观看明亮的光线，从机制的角度来看，这是真实的事情，了解理想的时间，对皮质醇的影响程度非常显着。

These are big effects, and it's clinically significant with respect to mood, meaning you're going to feel more energized, you're going to feel better.

这些都是很大的影响，而且对于情绪来说具有临床意义，这意味着你会感觉更有活力，你会感觉更好。

Okay, so now that you understand that getting your cortisol high upon waking is the right thing to do, this is what you want.

好的，现在您已经了解了在醒来时提高皮质醇水平是正确的做法，这就是您想要的。

Let's talk about some of the other things you can do besides viewing bright light in order to increase your morning cortisol.

让我们来谈谈除了观看明亮的光线之外，您还可以做一些其他事情来增加早晨的皮质醇。

But keep in the back of your mind that viewing bright light is the foundation.

但请记住，观察明亮的光线是基础。

Okay, so you wake up in the morning, and as quickly as you can, you get bright light into your eyes.

好的，所以你早上醒来，尽快让明亮的光线进入你的眼睛。

What else should you do to boost your cortisol?

您还应该做什么来提高皮质醇？

Well, there are a number of things that you can do and that you should do every single day.

嗯，有很多事情是你可以做的，而且是你每天都应该做的。

Most of them are pretty easy, and many of them can be combined.

其中大多数都非常简单，并且许多可以组合起来。

One of those is hydration.

其中之一是保湿。

Now, of all the protocols in the realm of mental health, physical health, and performance, I think the most underrated one, believe it or not, is hydration.

现在，无论你相信与否，在心理健康、身体健康和表现领域的所有协议中，我认为最被低估的一个是补水。

When you look at the literature on hydration and the effects of even mild dehydration, what you find is that cognitive function, physical function, basically cellular function and organ function generally, all suffer when you're even mildly dehydrated.

当您查看有关水合作用以及轻度脱水影响的文献时，您会发现，即使是轻度脱水，认知功能、身体功能、基本细胞功能和器官功能也会受到影响。

So it's very important that you hydrate first thing in the morning.

因此，早上第一件事就是补充水分，这一点非常重要。

For me, that's 16 to 32 ounces of water with some electrolytes in it.

对我来说，这是 16 到 32 盎司的水，其中含有一些电解质。

For you, it might just be water.

对你来说，它可能只是水。

Whatever.

任何。

The interesting thing is that one of the major effects of proper hydration is to increase levels of alertness, and the way it does it is by acting on the adrenals, both epinephrine, adrenaline, and cortisol release.

有趣的是，适当补水的主要作用之一是提高警觉性，其作用是通过作用于肾上腺，释放肾上腺素、肾上腺素和皮质醇。

And we're not talking about big spikes in cortisol related to drinking water.

我们并不是在谈论与饮用水相关的皮质醇大幅升高。

We're talking about modest increases in the levels of pulsatile, as it's called, release of cortisol due to hydration.

我们谈论的是由于水合作用而导致的皮质醇的脉动释放水平的适度增加。

So hydrating first thing in the morning, also a terrific idea.

因此，早上第一件事就是补水，这也是一个很棒的主意。

You can do this while you get your bright light outside or while you get your bright light from a 10,000 lux artificial source.

您可以在室外获得强光或从 10,000 勒克斯人造光源获得强光时执行此操作。

Hydrate first thing in the morning.

早上第一件事就是补水。

It's going to increase your levels of energy then and throughout the morning and into the afternoon.

它将提高您整个上午和下午的能量水平。

Again, highly underrated protocol, in part because it takes a lot of dehydration before we realize that we're dehydrated.

再说一次，这个方案被高度低估了，部分原因是我们需要经过大量脱水才能意识到自己脱水了。

When you wake up in the morning and use the restroom, you're probably mildly dehydrated.

当您早上醒来并使用洗手间时，您可能会轻度脱水。

Get yourself hydrated first thing in the morning.

早上第一件事就是给自己补充水分。

Your cortisol levels will thank you.

您的皮质醇水平会感谢您。

Your levels of energy will thank you.

你的能量水平将会感谢你。

Now, if you're like me, you also hydrate with caffeine.

现在，如果你像我一样，你也会用咖啡因补充水分。

Okay?

好的？

Now, the discussion around caffeine and cortisol can be a little bit confused by the sort of discrepancies in the literature as to, yes, caffeine increases cortisol, or some studies that show, no, caffeine doesn't increase cortisol, but it might extend the life of cortisol.

现在，关于咖啡因和皮质醇的讨论可能会因文献中的差异而有点混乱，例如，是的，咖啡因会增加皮质醇，或者一些研究表明，不，咖啡因不会增加皮质醇，但它可能会延长皮质醇的寿命。

Here's the big picture on caffeine and cortisol, at least the meaningful one.

这是关于咖啡因和皮质醇的总体情况，至少是有意义的。

If you're a chronic caffeine user, meaning you drink caffeine every day or you've consumed caffeine every day for the previous five days, which is the typical framework in one of these studies, and then you drink caffeine, 100 milligrams, 200 milligrams, 300 milligrams, even an energy drink that includes caffeine and some other things, the increase in cortisol that you're going to experience is probably not that significant, unless it's a massively elevated dose of caffeine for you.

如果你是一个长期的咖啡因使用者，这意味着你每天都喝咖啡因，或者你在过去五天里每天都摄入咖啡因，这是其中一项研究的典型框架，然后你喝咖啡因，100毫克，200毫克，300毫克，甚至是含有咖啡因和其他一些东西的能量饮料，你所经历的皮质醇的增加可能不会那么显着，除非这对你来说是大量增加的咖啡因剂量。

However, if you're somebody who's not caffeine adapted, you're not drinking caffeine every day, you haven't had it for the last five days, then yes, you will experience a significant increase in cortisol levels.

然而，如果你不适应咖啡因，你不是每天都喝咖啡因，你已经过去五天没有喝咖啡因了，那么是的，你的皮质醇水平会显着增加。

So you have to ask yourself, are you a chronic caffeine user?

所以你必须问自己，你是一个长期摄入咖啡因的人吗？

Are you an occasional caffeine user, or do you not use caffeine?

您是偶尔喝咖啡因，还是不喝咖啡因？

If you're somebody who avoids caffeine because it makes you anxious or you just don't like it, then by all means, don't drink caffeine just to spike your cortisol.

如果你因为咖啡因让你焦虑或者你只是不喜欢而避免摄入咖啡因，那么无论如何，不​​要仅仅为了增加皮质醇而喝咖啡因。

It will be very effective in spiking your cortisol, but I can't really encourage you to drink caffeine if you don't want to.

它会非常有效地增加你的皮质醇，但如果你不想的话，我不能真正鼓励你喝咖啡因。

If, however, you're somebody who regularly drinks caffeine, you now know that it's not going to boost your cortisol levels that much, maybe a little bit, depending on how much you drink.

然而，如果您经常喝咖啡因，那么您现在知道它不会大幅提高您的皮质醇水平，也许是一点点，具体取决于您喝了多少。

If it's a typical amount for you, meaning you're caffeine adapted to that amount of caffeine, probably not much cortisol increase will come from drinking that amount.

如果这是您的典型量，意味着您的咖啡因适应了该量的咖啡因，那么喝该量的咖啡因可能不会增加太多皮质醇。

However, it will prolong the duration of cortisol's effectiveness in your bloodstream.

然而，它会延长皮质醇在血液中的有效性持续时间。

And this has to do with a number of different pathways.

这与许多不同的途径有关。

But the point being, if you have your caffeine, say, 30 minutes after waking, or five minutes after waking, or 90 minutes after waking, well, it's probably not going to boost your cortisol levels that much if you're already viewing bright sunlight, you're hydrating.

但重点是，如果你在醒来后 30 分钟、或醒来后 5 分钟、或醒来后 90 分钟摄入咖啡因，那么，如果你已经看到了明亮的阳光，那么它可能不会大幅提高你的皮质醇水平，因为你正在补充水分。

We'll talk about exercise and some other things in a moment.

我们稍后会讨论锻炼和其他一些事情。

But if you're drinking that caffeine shortly after waking up or shortly close to when you get that big cortisol spike, it's going to make the down slope of that cortisol spike a bit more gradual.

但是，如果你在醒来后不久或接近皮质醇大幅峰值时喝咖啡因，那么皮质醇峰值的下降斜率会更加平缓。

Or if you're drinking caffeine throughout the morning, a lot more gradual.

或者，如果您整个早上都喝咖啡因，则要循序渐进。

So let me present two scenarios in which you can use caffeine to improve your levels of mood, focus, and alertness by way of the cortisol pathway.

因此，让我介绍两种情况，您可以使用咖啡因通过皮质醇途径来改善情绪、注意力和警觉性水平。

And here I'm only speaking to people who habitually use caffeine.

在这里我只针对那些习惯使用咖啡因的人说话。

So you're drinking caffeine every morning.

所以你每天早上都会喝咖啡因。

The first group is one that I commonly encounter.

第一组是我经常遇到的。

These are people that say, "Listen, I don't care what I hear out there.

这些人会说：“听着，我不在乎我在外面听到什么。

I want my coffee, or I want my yerba mate," which is my preferred source of caffeine, "first thing in the morning.

我想要我的咖啡，或者我想要我的马黛茶，”这是我首选的咖啡因来源，”早上第一件事。

Ideally even before water." Well, there I'd say, please drink water first, but even if you're not going to, sure, go ahead and drink your caffeine.

理想情况下甚至在水之前。”好吧，我想说的是，请先喝水，但即使你不打算喝，当然也可以喝咖啡因。

Drink that caffeine.

喝那个咖啡因。

It's not going to boost your cortisol that much, but make sure you're doing a bunch of other things.

它不会大幅提高你的皮质醇，但请确保你正在做很多其他事情。

Bright light viewing, we'll talk about exercise in a moment, et cetera.

明亮的光线观看，我们稍后会谈论锻炼等等。

Do a bunch of other things to make sure that morning cortisol spike is really, really high because that's what you want.

做一些其他事情来确保早上皮质醇峰值真的非常高，因为这就是你想要的。

Now, there's a second group of people that say, "Hey, I want my caffeine first thing in the morning," or, "I'm drinking my caffeine first thing in the morning, but then I'm crashing really hard in the late morning, crashing really hard in the afternoon, and it's not because I'm not sleeping well at night.

现在，有第二群人说，“嘿，我早上第一件事就是喝咖啡因”，或者，“我早上第一件事就是喝咖啡因，但后来我在上午晚些时候崩溃得非常厉害，在下午崩溃得非常厉害，这并不是因为我晚上睡得不好。

It's like something's happening." This is where the recommendation that I've been making for some years now of delaying your caffeine by anywhere from 60 to 90 minutes comes about.

就好像有什么事情正在发生一样。”这就是我多年来一直建议推迟 60 到 90 分钟摄入咖啡因的建议的由来。

You now know that caffeine, for a habitual user, is not going to increase your cortisol levels that much.

您现在知道，对于习惯性使用者来说，咖啡因不会使您的皮质醇水平增加那么多。

However, you also now know that drinking caffeine will extend the life of cortisol somewhat.

然而，您现在也知道喝咖啡因会在一定程度上延长皮质醇的寿命。

So the logic here is if you drink your caffeine not immediately after waking, but let's say an hour after waking or 90 minutes after waking, it's going to flatten out a bit the down slope of that cortisol as you transition from late morning into the early afternoon.

因此，这里的逻辑是，如果您在醒来后没有立即喝咖啡因，但假设在醒来后一小时或醒来后 90 分钟，那么当您从上午晚些时候过渡到下午早些时候时，皮质醇的下降趋势会稍微变平。

A lot of reason why people crash in the afternoon, they get that extreme fatigue, typically after lunch.

人们在下午崩溃的很多原因是他们感到极度疲劳，通常是在午餐后。

Yes, it can be due to eating too much at lunch.

是的，这可能是由于午餐吃得太多造成的。

Yes, it can be due to eating too many starchy carbohydrates or sugars at lunch.

是的，这可能是由于午餐吃了太多淀粉类碳水化合物或糖所致。

It can be due to lack of sleep.

这可能是由于睡眠不足造成的。

But assuming that you're doing all the things right and you're still experiencing that crash in the afternoon, there's a good chance that it's because your morning cortisol peak, high enough or no, is coming down too fast.

但假设你做的所有事情都是正确的，并且你在下午仍然经历着崩溃，那么很可能是因为你早上的皮质醇峰值（无论是否足够高）下降得太快了。

And in order to make it more gradual, you simply shift your caffeine intake a little bit later so that that diminishing caffeine level, that it starts to occur around 10:00 a.m., 11:00 a.m., of course, all of this relates to exactly when you wake up, but that dropping level in caffeine isn't a steep cliff.

为了让它变得更加渐进，你只需稍微推迟你的咖啡因摄入量，这样咖啡因水平就会逐渐降低，它开始发生在上午 10:00、上午 11:00 左右，当然，所有这些都与你醒来的时间有关，但咖啡因水平的下降并不是陡峭的悬崖。

It's a little bit more gradual.

这是渐进的一点。

And I can't tell you how many thousands of people have contacted me and said, "Oh my goodness, I can't believe it.

我无法告诉你有多少人联系我并说：“天哪，我简直不敢相信。

Simply by pushing out my caffeine intake by 60 minutes or even 30 minutes, or in some cases 90 minutes after waking, I've been able to not experience that crash in energy in the afternoon."

只需将我的咖啡因摄入量推迟 60 分钟甚至 30 分钟，或者在某些情况下醒来后 90 分钟，我就不会在下午经历能量崩溃。”

And they generally thank me for this.

他们通常会为此感谢我。

Indeed, most all of them are writing to me to thank me for this.

事实上，他们中的大多数人都为此写信给我表示感谢。

For those of you that Absolutely love your caffeine first thing in the morning.

对于那些绝对喜欢早上第一件事就是喝咖啡的人。

You want your caffeine first thing in the morning and you just refuse to delay it, fine.

你早上第一件事就是想喝咖啡，但你拒绝推迟，好吧。

I never ever said that you couldn't do that.

我从来没有说过你不能那样做。

In fact, you can do whatever you want.

事实上，你可以做任何你想做的事。

I'm simply giving you an opportunity to extend the life of that morning cortisol pulse.

我只是给你一个机会来延长早晨皮质醇脉冲的寿命。

Caffeine's a great way to do that.

咖啡因是一个很好的方法。

And for those of you that don't consume caffeine regularly but like to use it as an occasional tool, like if you need to stay up late, for instance, or only under conditions in which you really, really need to wake up quickly, well, in that case, it's actually going to be a pretty terrific tool because you will indeed achieve a big increase in cortisol energy and alertness.

对于那些不经常摄入咖啡因但喜欢偶尔使用它的人来说，例如，如果您需要熬夜，或者仅在您确实非常需要快速醒来的情况下，那么，它实际上将是一个非常棒的工具，因为您确实会大幅增加皮质醇能量和警觉性。

Which for the rest of us habitual caffeine users, where you're seeking every day, we're drinking our caffeine, and it's harder and harder to get.

对于我们这些习惯性咖啡因使用者来说，每天都在寻找咖啡因，我们正在喝咖啡因，而且越来越难获得。

That's just the nature of caffeine tolerance.

这就是咖啡因耐受性的本质。

Okay, let's talk about exercise and its effects on cortisol.

好吧，我们来谈谈运动及其对皮质醇的影响。

In many ways, exercise's effects on cortisol are similar to those of caffeine.

在很多方面，运动对皮质醇的影响与咖啡因的影响相似。

And I say that because it really depends on how regularly you perform a particular type of exercise.

我这么说是因为这实际上取决于您进行特定类型锻炼的频率。

Now, studies of the effects of exercise on cortisol are complicated by the fact that sometimes they looked at people who are regular exercisers.

现在，运动对皮质醇影响的研究变得复杂，因为有时他们会观察经常运动的人。

Let's say they were runners, they look at the effects of running on cortisol.

假设他们是跑步者，他们会观察跑步对皮质醇的影响。

Or they were resistance trainers, okay?

或者他们是阻力训练师，好吗？

So they do weightlifting, and then they look at the effects of weightlifting on cortisol.

所以他们进行举重，然后研究举重对皮质醇的影响。

They look before, during, and after.

他们会观察之前、期间和之后。

This kind of thing.

这种事。

They look as a function of frequency of training.

它们看起来是训练频率的函数。

All of that's been done.

所有这些都已经完成了。

However, some labs have also explored the effects of, say, runners who take up resistance training, or people who are non-exercisers who suddenly start resistance training or running.

然而，一些实验室也探索了进行阻力训练的跑步者或突然开始阻力训练或跑步的非锻炼者的影响。

When I looked at all of that literature, you come away with a picture where, just like with caffeine, if you are accustomed to exercising in a particular way and at a particular time of day, the elevation in cortisol that you experience from that workout is going to be less than if it's a completely novel scenario, both in terms of time and the type of workout.

当我浏览所有这些文献时，你会得到这样的画面：就像咖啡因一样，如果你习惯在一天中的特定时间以特定方式锻炼，那么无论是时间还是锻炼类型，你从锻炼中体验到的皮质醇升高都会低于完全新颖的场景。

In other words, if you're like me and you like to exercise within the first three hours of the day, and you exercise in the first three hours of the day doing either resistance training or cardiovascular exercise, because I'll do both on separate days, but I'll do both.

换句话说，如果你像我一样，喜欢在一天的前三个小时内锻炼，并且你在一天的前三个小时内进行阻力训练或心血管锻炼，因为我会在不同的日子里进行这两项运动，但我会两者都做。

Neither of those is particularly novel to me, and I do those at the intensity that is familiar to me, which for me is moderate to high intensity.

这些对我来说都不是特别新奇，而且我以我熟悉的强度来做这些，对我来说是中度到高强度。

Well, the increase in cortisol that one experiences is not that great.

嗯，皮质醇的增加并没有那么大。

You get big increases in other things like the catecholamines, dopamine, epinephrine, and norepinephrine, and yes, you do get some increase in cortisol, in particular in the late stages, meaning late in the first hour of exercise.

你的其他物质，如儿茶酚胺、多巴胺、肾上腺素和去甲肾上腺素都会大幅增加，是的，你的皮质醇确实会有所增加，特别是在后期，即在运动的第一个小时的后期。

Typically, my resistance training sessions don't span longer than 90 minutes.

通常，我的阻力训练课程不会超过 90 分钟。

That includes the warm-up and the cool-down.

这包括热身和放松。

So after about 70 minutes of resistance training with real effort, close to failure or to failure, this kind of thing, cortisol levels are way up.

因此，经过大约 70 分钟的真正努力的阻力训练，接近失败或即将失败，这种情况下，皮质醇水平会大幅上升。

And they'll stay up for a short while, meaning an hour or so after exercise, and then they'll come back down, especially if you're doing things to deliberately bring them down, including eating a meal laden with carbohydrates which will help bring those cortisol levels down.

他们会熬夜一小段时间，也就是说运动后一个小时左右，然后就会恢复过来，特别是如果你故意做一些事情来降低他们的水平，包括吃富含碳水化合物的食物，这将有助于降低皮质醇水平。

But if, for instance, somebody who's never resistance trained or who's primarily an endurance athlete starts resistance training in that way, the literature points to the fact that they will experience much higher cortisol levels, and those cortisol levels will be sustained over many more hours.

但是，例如，如果一个从未接受过阻力训练的人或主要是耐力运动员的人开始以这种方式进行阻力训练，文献指出，他们将经历更高的皮质醇水平，并且这些皮质醇水平将维持更长的时间。

The same thing could be said for endurance exercise or for high-intensity interval training.

对于耐力运动或高强度间歇训练也可以说同样的事情。

I don't want to complicate things too much by spelling out each of the different scenarios.

我不想通过阐明每种不同的场景来使事情变得过于复杂。

I will provide a link to what I consider a really nice paper.

我将提供一个我认为非常好的论文的链接。

It's just one of the several pointing to this, but the title of the paper is "Endocrine Responses of the Stress System to Different Types of Exercise." And they looked at single-bout endurance, regular endurance, single-bout high-intensity exercise, regular high-intensity exercise, single-bout resistance, regular resistance.

这只是指向这一点的几篇论文之一，但论文的标题是“压力系统对不同类型运动的内分泌反应”。他们研究了单次耐力、常规耐力、单次高强度运动、常规高强度运动、单次阻力、常规阻力。

So they went through not all, but many of the permutations that are possible and spell out what are the effects on cortisol, what are the effects on the catecholamines, norepinephrine and epinephrine in this case, what are the effects on inflammatory cytokines?

因此，他们不是经历了所有的排列，而是经历了许多可能的排列，并阐明了对皮质醇的影响是什么，在这种情况下对儿茶酚胺、去甲肾上腺素和肾上腺素的影响是什么，对炎症细胞因子的影响是什么？

We sometimes forget this, but inflammatory cytokines are a healthy byproduct of exercise because those trigger the adaptations in your immune system and other tissues to adapt, to get stronger, including your immune system.

我们有时会忘记这一点，但炎症细胞因子是运动的健康副产品，因为它们会触发您的免疫系统和其他组织的适应，变得更强，包括您的免疫系统。

And they also looked at growth hormone.

他们还研究了生长激素。

It was kind of interesting because where you find big increases in cortisol, you also see big increases in growth hormone in response to exercise, meaning when the exercise is novel, either because it's a new form of exercise or because the intensity is novel.

这很有趣，因为当你发现皮质醇大幅增加时，你也会看到运动后生长激素大幅增加，这意味着当运动是新颖的时，要么因为它是一种新的运动形式，要么因为强度是新颖的。

So we can take a step back and say with certainty, exercise increases cortisol.

因此，我们可以退一步并肯定地说，运动会增加皮质醇。

However, if the form of exercise and the timing is very familiar to you, the amount of cortisol, and in particular the duration of cortisol increase, is not going to be that significant as compared to if it's a completely novel form or timing of exercise.

然而，如果您非常熟悉锻炼的形式和时间，那么与完全新颖的锻炼形式或时间相比，皮质醇的量，特别是皮质醇增加的持续时间不会那么显着。

Now, is the increase in cortisol that's achieved with your, let's call them your regular workouts, right?

现在，皮质醇的增加是通过你的，让我们称之为你的常规锻炼来实现的，对吧？

Typically, if you run or you lift weights or you do some sort of interval training, if you're doing any number or just one of those things, is the amount of cortisol increase that you experience going to be significant in terms of helping you anchor that cortisol cycle so that cortisol is higher in the morning and lower in the afternoon and evening?

通常，如果您跑步或举重或进行某种间歇训练，如果您正在做任何数量或仅其中之一，那么您经历的皮质醇增加量是否会在帮助您锚定皮质醇周期方面发挥重要作用，从而使皮质醇在早上较高，下午和晚上较低？

The answer is yes.

答案是肯定的。

Exercise of a type that's familiar to you, of an intensity that's familiar to you, may not significantly increase your cortisol levels as compared to a form of exercise that's completely novel.

与完全新颖的运动形式相比，您熟悉的运动类型和强度可能不会显着增加您的皮质醇水平。

However, exercise provides a very strong what's called entrainment cue.

然而，锻炼提供了一种非常强烈的所谓夹带线索。

Entrainment cues are cues of things that we do.

夹带线索是我们所做事情的线索。

These could be meals, it could be light exposure, it could be exercise, it could be all sorts of things, even social engagement, that feed back onto the SCN, the suprachiasmatic nucleus, and reinforce the timing of the cortisol release that the SCN causes.

这些可能是膳食，可能是光照，可能是锻炼，可能是各种各样的事情，甚至是社交活动，它们都会反馈到视交叉上核，并加强视交叉上核引起的皮质醇释放的时间。

So there are these beautiful interactions between exercise, the SCN, and cortisol release that when we exercise at roughly the same period of time each day, doesn't have to be right on the minute, but within the same two or three-hour window each day, and since, like most people, you're probably not exercising every single day, perhaps three days a week, four days a week, ideally five or six days a week When you do that, pretty soon you get a cortisol increase simply in response to the timing rolling around in a very Pavlovian way, even if you don't exercise.

因此，运动、视交叉上核和皮质醇释放之间存在着这些美妙的相互作用，当我们每天在大致相同的时间段锻炼时，不一定要在每分钟都正确，而是在每天相同的两到三个小时内进行锻炼，因为像大多数人一样，你可能不会每天都锻炼，也许每周三天，每周四天，最好是每周五到六天。以一种非常巴甫洛夫的方式，即使你不锻炼。

Now you have to keep exercising to maintain that, but the key here is that when you exercise in the same two to three-hour window each day, or at least three days a week, ideally four, five, six days per week, I do think it's important to have at least one complete rest day.

现在你必须继续锻炼才能保持这一点，但这里的关键是，当你每天在同一个两到三个小时的时间内锻炼时，或者每周至少锻炼三天，最好每周锻炼四、五、六天时，我确实认为至少有一个完整的休息日很重要。

When you do that, that big peak in cortisol that's endogenously generated by your SCN, that's just internally generated without doing anything else, it gets anchored to that stage of the day in a very solid way as compared to people who don't exercise early in the day.

当你这样做时，你的 SCN 内源性产生的皮质醇高峰，只是在内部产生的，没有做任何其他事情，与那些不在一天中早些时候锻炼的人相比，它会以非常牢固的方式锚定在一天中的那个阶段。

So the point here is that you exercise, sure, to increase your cortisol, but probably for a bunch of other reasons more than you do to increase your cortisol.

所以这里的重点是，你锻炼当然是为了增加皮质醇，但可能还有很多其他原因，而不是为了增加皮质醇。

But getting your cortisol rhythm correct is absolutely essential.

但保持正确的皮质醇节律是绝对必要的。

In fact, it's going to give you the anticipatory energy for exercise.

事实上，它会给你锻炼的预期能量。

In fact, you can try this.

事实上，你可以尝试这个。

It's remarkable.

这很了不起。

If you exercise at the same time of day for say four to five, maybe six days per week, you just do that for a week.

如果您每周在一天的同一时间锻炼四到五天，也许六天，那么您只需这样做一周。

And it doesn't have to be, again, exactly at the same time you start, exactly at same time you stop, plus or minus 30 minutes.

而且它不必是在您开始的同一时间、您停止的同一时间、正负 30 分钟。

What you'll find is that in the hour leading into that exercise, you will start to experience an increase in energy.

您会发现，在开始锻炼的一小时内，您将开始感受到精力的增加。

And it's not just psychological.

这不仅仅是心理上的。

There's an anticipatory rise in cortisol that's governed by the SCN and this process that we call entrainment, which is anticipation.

皮质醇会出现预期性上升，这是由视交叉上核控制的，这个过程我们称之为夹带，即预期。

It's kind of like a Pavlovian response, but it's on a longer timescale.

这有点像巴甫洛夫反应，但时间尺度更长。

Well, regardless of timescale, it's a very real thing.

嗯，无论时间跨度如何，这都是非常真实的事情。

So if you're somebody who doesn't seem to have much energy, much get up and go in the morning, and you're getting your bright light, you're getting your hydration, maybe you're even drinking caffeine, you're doing all of that, and you're still feeling kind of sluggish, exercising for three or four days, not necessarily in a row, feel free to introduce a rest day as needed, but doing that across the course of a week for four to six days will lead you into a second week, a third week, et cetera, provided you keep it up, where you're going to have more energy heading into the exercise, therefore more energy to exercise, and it's just going to be a positive feedback loop on your cortisol levels.

因此，如果你是一个看起来没有太多精力的人，早上经常起床和走动，你正在接受明亮的光线，你正在补充水分，也许你甚至在喝咖啡因，你正在做所有这些，但你仍然感觉有点迟钝，锻炼三到四天，不一定是连续，请随意根据需要引入休息日，但在一周内持续四到六天这样做会导致你会进入第二周、第三周等等，只要你坚持下去，你就会有更多的精力投入到锻炼中，因此会有更多的精力去锻炼，这将成为你的皮质醇水平的正反馈循环。

This is a very robust effect, and in fact it's so robust that you can observe it in mice, you can observe it in dogs.

这是一个非常强大的效应，事实上它是如此强大，以至于你可以在老鼠身上观察到它，你可以在狗身上观察到它。

Your dog knows when it's time for a walk, even if you don't say walk.

即使您不说“散步”，您的狗也知道什么时候该散步。

It has internal endogenous cues that between the hours of, whatever, 7:00 and 9:00 a.m.

它有内在的内生线索，在早上 7:00 到 9:00 之间。

it's time for a walk, and it will start to experience a surge in energy.

现在是散步的时候了，它会开始感受到能量的激增。

You are the exact same way.

你也是同样的方式。

These are hardwired, very long-established systems in our brain and body, and you can absolutely give yourself more energy to do the things that require energy by exercising at roughly the same time.

这些是我们大脑和身体中根深蒂固的、历史悠久的系统，通过大致相同的时间锻炼，你绝对可以给自己更多的能量来完成需要能量的事情。

Again, within the same three-hour window is probably the broadest, but even better would be in the same two-hour window each day.

同样，在同一个三小时窗口内可能是最广泛的，但更好的是每天在同一个两小时窗口内。

And if you miss a day, no big deal.

如果您错过一天，也没什么大不了的。

You'll just have more energy during that time to devote to other things.

在那段时间里，你会有更多的精力投入到其他事情上。

Okay, what about deliberate cold exposure?

好吧，那么故意暴露在寒冷中呢？

Cold showers, cold plunges, this kind of thing.

洗冷水澡、泡冷水之类的。

You all know that deliberate cold exposure wakes you up.

你们都知道，故意暴露在寒冷中会使您醒来。

Okay?

好的？

Despite it being somewhat controversial in other domains like metabolism, deliberate cold exposure definitely wakes you up.

尽管在新陈代谢等其他领域存在一些争议，但刻意的寒冷暴露肯定会让你清醒。

And it wakes you up very fast.

它很快就能叫醒你。

And it does that because it causes the release of epinephrine and norepinephrine, and then you get this long arc of dopamine release.

它之所以能做到这一点，是因为它会导致肾上腺素和去甲肾上腺素的释放，然后你就会得到长长的多巴胺释放弧。

This is one of the major reasons, if not the major reason, why people who start deliberate cold exposure continue to do it.

这是那些开始故意暴露在寒冷环境中的人继续这样做的主要原因之一，即使不是主要原因。

Right?

正确的？

If for no other reason, it wakes people up, makes them feel good for many hours afterwards.

如果没有其他原因，它会唤醒人们，让他们在之后的几个小时内感觉良好。

Now I know many people are averse to the cold.

现在我知道很多人都怕冷。

They really don't like it.

他们真的不喜欢它。

And frankly, if you don't like it, you don't have to do it.

坦率地说，如果你不喜欢它，你就不必这样做。

But it absolutely causes an increase in the catecholamines, dopamine, epinephrine, and norepinephrine.

但它绝对会导致儿茶酚胺、多巴胺、肾上腺素和去甲肾上腺素的增加。

And the long-lasting effects on dopamine are quite striking, meaning there are very few other things that can cause that long, slow release of dopamine to the levels that it does, which changes mood, alertness, et cetera, for many hours after.

对多巴胺的长期持续影响是相当惊人的，这意味着很少有其他因素可以导致多巴胺长时间、缓慢地释放到它所达到的水平，从而在数小时内改变情绪、警觉性等。

Now the big question for sake of this discussion is does deliberate cold exposure cause the release of cortisol?

现在讨论的一个大问题是，故意暴露在寒冷中是否会导致皮质醇的释放？

And just like with exercise, just like with caffeine, the real question that we have to ask ourselves is how novel, how unfamiliar is that deliberate cold exposure?

就像锻炼一样，就像咖啡因一样，我们必须问自己的真正问题是，刻意的寒冷暴露是多么新奇、多么陌生？

Because while the perfect experiment has never really been done, if you amass the literature on this, what you find is that if you put people into very cold water, or even just cold for them, uncomfortably cold for them water, yes, they'll increase more cortisol.

因为虽然完美的实验从未真正完成过，但如果你收集这方面的文献，你会发现，如果你把人们放入非常冷的水中，甚至只是让他们感到寒冷，让他们不舒服的冷水，是的，他们会增加更多的皮质醇。

Yes, they will release cortisol into their bloodstream.

是的，他们会将皮质醇释放到血液中。

However, if they do this habitually, then the increases in cortisol are not meaningful.

然而，如果他们习惯性地这样做，那么皮质醇的增加就没有意义。

They're not statistically significant.

它们在统计上并不显着。

So that actually leads to two important takeaways.

所以这实际上导致了两个重要的结论。

The first one is if you want to use deliberate cold exposure as a way to increase cortisol, great.

第一个是如果你想通过刻意的寒冷暴露来增加皮质醇，那就太好了。

Do that.

这样做。

But probably don't do it more than, say, one or two times per week.

但每周做的次数可能不会超过一到两次。

Otherwise, it will lose its effectiveness for that purpose.

否则，它将失去该目的的有效性。

It will still be very effective for all the other reasons that deliberate cold exposure has been purported to be effective, including increased release of catecholamines.

由于故意暴露在寒冷环境中被认为有效的所有其他原因，包括增加儿茶酚胺的释放，它仍然非常有效。

So the takeaway here is very straightforward.

所以这里的要点非常简单。

If you want to boost your cortisol levels using deliberate cold exposure, cold shower, ice plunge, whatever it is, you can do that.

如果你想通过刻意的冷暴露、冷水浴、冰浴等方式来提高皮质醇水平，你都可以这样做。

But it needs to be occasional deliberate cold exposure, probably not more than twice per week.

但需要偶尔刻意暴露在寒冷中，每周可能不超过两次。

Otherwise, you're not going to get a significant increase in cortisol as a consequence of that deliberate cold exposure.

否则，你的皮质醇不会因故意暴露在寒冷中而显着增加。

However, if you're somebody who likes doing deliberate cold exposure, keep in mind that it's not going to chronically elevate your cortisol.

然而，如果您喜欢刻意暴露在寒冷的环境中，请记住，这不会长期升高您的皮质醇。

This is advantageous for a number of reasons.

由于多种原因，这是有利的。

First of all, it will, yes, continue to elevate your levels of dopamine, norepinephrine, and epinephrine for increased mood and energy.

首先，它会继续提高您的多巴胺、去甲肾上腺素和肾上腺素水平，从而增加情绪和精力。

That effect persists.

这种影响持续存在。

As far as we know, that effect never saturates.

据我们所知，这种效应永远不会饱和。

But if you're somebody who's concerned about elevating your cortisol too much, you're concerned about chronic elevation of cortisol, and I hear a lot about this in the circles around important differences between men's fitness and health and women's fitness and health, and maybe that deliberate cold exposure is good for men and not for women, there's really no evidence to support that.

但如果你担心皮质醇过高，你就会担心皮质醇长期升高，我在男性健身和健康与女性健身和健康之间的重要差异的圈子里听到了很多这样的说法，也许故意接触寒冷对男性有益，但对女性不利，确实没有证据支持这一点。

In fact, the evidence points in exactly the opposite direction, which is that when people, men or women, do deliberate cold exposure regularly more than twice per week, then the impact on cortisol is not significant, and yet they still can benefit by getting those increases in dopamine, epinephrine, and norepinephrine.

事实上，证据表明了完全相反的方向，即当人们，无论男性还是女性，每周定期有两次以上有意识地接触寒冷，那么对皮质醇的影响并不显着，但他们仍然可以通过增加多巴胺、肾上腺素和去甲肾上腺素而受益。

I'd like to take a quick break and acknowledge one of our sponsors, LMNT.

我想稍微休息一下并感谢我们的赞助商之一 LMNT。

LMNT is an electrolyte drink that has everything you need and nothing you don't.

LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。

That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.

这意味着电解质、钠、镁和钾的含量正确，但不含糖。

Proper hydration is critical for optimal brain and body function.

适当的水合作用对于大脑和身体的最佳功能至关重要。

Even a slight degree of dehydration can diminish cognitive and physical performance.

即使是轻微程度的脱水也会降低认知和身体表现。

It's also important that you get adequate electrolytes.

获得充足的电解质也很重要。

The electrolytes, sodium, magnesium, and potassium, are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.

电解质（钠、镁和钾）对于体内所有细胞（尤其是神经元或神经细胞）的功能至关重要。

Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.

饮用溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。

To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I first wake up in the morning, and I drink that basically first thing in the morning.

为了确保我获得适量的水合作用和电解质，当我早上第一次醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。

I'll also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.

我还会在进行任何体育锻炼时饮用溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水和电解质时。

LMNT has a bunch of great-tasting flavors.

LMNT 有很多美味的口味。

I love the raspberry.

我喜欢覆盆子。

I love the citrus flavor.

我喜欢柑橘味。

Right now, LMNT has a limited edition lemonade flavor that is absolutely delicious.

现在LMNT推出了限量版柠檬水口味，绝对美味。

I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.

我不想说我比其他所有口味都更喜欢其中一种，但这种柠檬水口味与我最喜欢的另一种口味（覆盆子或西瓜）不相上下。

Again, I can't pick just one flavor.

再说一次，我不能只选择一种口味。

I love them all.

我爱他们所有人。

If you'd like to try LMNT, you can go to drinklmnt.com/huberman, spelled drinklmnt.com/huberman, to claim a free LMNT sample pack with a purchase of any LMNT drink mix.

如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman（拼写为 Drinklmnt.com/huberman），购买任意 LMNT 混合饮料即可领取免费 LMNT 样品包。

Again, that's drinklmnt.com/huberman to claim a free sample pack.

再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。

Okay, let's talk about some of the other things that you can do to increase your morning cortisol levels.

好吧，让我们来谈谈您可以采取的其他一些措施来提高早晨的皮质醇水平。

If you're starting to get the picture that cortisol is something that you want high early in the day and that you want tapering off later into the day, great.

如果您开始意识到皮质醇是您希望在一天的早些时候达到高水平并且您希望在当天晚些时候逐渐减少的东西，那就太好了。

Then you're getting the picture correctly.

那么你就得到了正确的图片。

In fact, one way to think about it is that cortisol is kind of like a wave that starts on its own, but for which you can increase the height of that wave and catch that wave early in the day and into the afternoon.

事实上，一种思考方式是，皮质醇有点像一种自行开始的波，但你可以增加该波的高度，并在一天早些时候和下午捕捉到该波。

If you imagine it that way, then you're probably saying, "What other things can I do besides viewing light, besides hydration, besides caffeine, besides exercise?" And probably part of the reason you're asking is that not all of us are able to do all of those things every single day.

如果你这样想，那么你可能会说，“除了看光、除了补水、除了咖啡因、除了运动之外，我还能做什么？”您问的部分原因可能是，并非所有人都能每天完成所有这些事情。

I do acknowledge that.

我确实承认这一点。

So the larger the toolkit of things that you can use to increase your morning cortisol peak, the more flexibility you have when trying to come up with those when traveling, when especially busy, and so on and so forth.

因此，您可以用来增加早晨皮质醇峰值的工具包越大，您在旅行、特别忙碌等情况下尝试使用这些工具时就越灵活。

So if we take a step back and ask ourselves what sorts of chemical compounds out there can help us increase our cortisol levels, we come up with some pretty interesting answers.

因此，如果我们退后一步，问自己哪些化合物可以帮助我们提高皮质醇水平，我们会得出一些非常有趣的答案。

And no, we're not going to talk about supplements.

不，我们不会谈论补充剂。

It is true that certain supplements like yohimbine, like L-tyrosine, can have a modest effect in increasing cortisol, but we're not going to emphasize those.

确实，某些补充剂（如育亨宾、L-酪氨酸）可以对增加皮质醇产生一定的作用，但我们不会强调这些。

We're actually going to emphasize two naturally occurring foods that have a significant impact on cortisol levels, both the amount of cortisol that you're capable of releasing early in the day and the duration for which that cortisol lasts.

实际上，我们要强调两种对皮质醇水平有重大影响的天然食物，即您在一天早些时候能够释放的皮质醇量以及皮质醇持续的时间。

The first one is, of all things, grapefruit.

第一个是柚子。

Yes, grapefruit.

是的，柚子。

Here, I'm talking about the whole fruit, could be pink grapefruit, could be not pink grapefruit, yellow grapefruit, could be grapefruit juice.

这里，我说的是整个水果，可以是粉柚子，可以是非粉柚子，可以是黄柚子，可以是柚子汁。

And before I get into the mechanism and the protocol, I should emphasize that the effects of grapefruit on cortisol are not trivial.

在讨论机制和方案之前，我应该强调葡萄柚对皮质醇的影响并非微不足道。

They're significant.

它们很重要。

So if you eat a grapefruit or you drink, I don't know, six to eight ounces of grapefruit juice, it's going to have a meaningful impact on how long the cortisol that's already in your bloodstream lasts.

因此，如果您吃一个葡萄柚，或者喝六到八盎司的葡萄柚汁，我不知道，这将对您血液中已经存在的皮质醇的持续时间产生有意义的影响。

The way it does that is grapefruit contains compounds that inhibit the enzymes that break down cortisol.

这样做的方式是葡萄柚含有抑制分解皮质醇的酶的化合物。

In particular, compounds in grapefruit inhibit the action of an enzyme called CYP3A4 and maybe A5 as well, and that enzyme is responsible in large part for breaking down cortisol.

特别是，葡萄柚中的化合物会抑制一种名为 CYP3A4 的酶，也可能会抑制 A5 酶的作用，而该酶在很大程度上负责分解皮质醇。

It's not the only way that cortisol is broken down, but it's one of the major ways, and grapefruit has a significant impact in inhibiting the enzyme that breaks down cortisol.

这不是分解皮质醇的唯一方式，但却是主要方式之一，而葡萄柚在抑制分解皮质醇的酶方面具有显着的作用。

So believe it or not, many studies have been done in humans, men and women, and the net takeaway is the same in every case.

因此，无论您相信与否，已经对人类（男性和女性）进行了许多研究，并且每种情况下的净结果都是相同的。

If you were to eat a grapefruit, you're going to extend the life of cortisol in your bloodstream by anywhere from 25% to 50%.

如果您吃一个葡萄柚，您的血液中皮质醇的寿命就会延长 25% 到 50%。

All right?

好的？

That's significant, and it has actually been shown to be clinically significant.

这很重要，而且实际上已被证明具有临床意义。

And the reason I say clinically significant in this case is that indeed there are some people that need to deliberately elevate their cortisol using medication.

我之所以说这种情况具有临床意义，是因为确实有些人需要使用药物来故意提高皮质醇。

Those people typically are instructed not to eat grapefruit or drink grapefruit juice because then they're not going to get as clear a picture on how a given dose of their medication is impacting their cortisol.

这些人通常被告知不要吃葡萄柚或喝葡萄柚汁，因为这样他们就无法清楚地了解给定剂量的药物如何影响他们的皮质醇。

Likewise, people who have chronically elevated cortisol are told not to eat grapefruit or drink grapefruit juice because it can further elevate their cortisol.

同样，皮质醇长期升高的人被告知不要吃葡萄柚或喝葡萄柚汁，因为它会进一步升高皮质醇。

However, most people who don't have things like Cushing's disease or Addison's don't have to worry about this, and most people, probably you, are interested in having a lot more energy, get up and go early in the day, and you now know that elevating your morning cortisol is one way to do that.

然而，大多数没有库欣病或艾迪生病的人不必担心这一点，而且大多数人，可能是你，都希望拥有更多的精力，早起早起，而你现在知道，提高早晨的皮质醇是做到这一点的一种方法。

And many of you presumably don't always have time to exercise, or you don't always have time to get morning light.

你们中的许多人可能并不总是有时间锻炼身体，或者并不总是有时间享受晨光。

I know it sounds outrageous, but every once in a while, you can't get sunlight or bright light into your eyes.

我知道这听起来很离谱，但每隔一段时间，你就无法让阳光或强光进入你的眼睛。

Well, you might be thinking about ways that you could increase your cortisol under those conditions.

好吧，您可能正在考虑在这种情况下增加皮质醇的方法。

Well, eating a grapefruit would do that or drinking some grapefruit juice.

嗯，吃一个葡萄柚或者喝一些葡萄柚汁就可以做到这一点。

And of course, you can eat a grapefruit or drink some grapefruit juice in combination with all the other things that we've discussed.

当然，您可以与我们讨论过的所有其他内容一起吃葡萄柚或喝一些葡萄柚汁。

In fact, there are compounds in grapefruit juice that will also extend the effectiveness of caffeine.

事实上，葡萄柚汁中的某些化合物也可以延长咖啡因的功效。

So this effect of grapefruit on the various enzymes that break down things like caffeine and cortisol is a meaningful impact.

因此，葡萄柚对分解咖啡因和皮质醇等物质的各种酶的影响是有意义的。

It's not a trivial one.

这不是一件小事。

And so while it might seem kind of silly to say, "Oh, yeah, eat grapefruit to increase your morning energy," it's actually a real thing that's separable from the effects of grapefruit on, say, blood sugar that comes from the fructose in grapefruit, that comes from the vitamins and minerals and other things in grapefruit.

因此，虽然说“哦，是的，吃葡萄柚来增加早晨的能量”可能有点愚蠢，但它实际上是一个真实的东西，与葡萄柚对血糖的影响是分开的，而血糖来自葡萄柚中的果糖，而血糖来自葡萄柚中的维生素和矿物质以及其他物质。

There's a real and meaningful impact of grapefruit on the cortisol breakdown pathway.

葡萄柚对皮质醇分解途径具有真实而有意义的影响。

So if you're interested in boosting your morning cortisol, simply eat a grapefruit in the morning.

因此，如果您有兴趣提高早晨的皮质醇，只需在早上吃一个葡萄柚即可。

I've started doing that late morning.

我从那天早上就开始做。

I typically eat my first meal of the day somewhere around 10:30, 11:00 a.m.

我通常在上午 10:30、11:00 左右吃一天的第一顿饭。

It sort of varies from day to day.

它每天都有所不同。

I don't typically eat first thing upon waking.

我通常不会在起床后第一件事就吃东西。

I do drink caffeine first thing upon waking if I'm going to exercise.

如果我要锻炼的话，我醒来后第一件事就是喝咖啡因。

Most other days, I delay my caffeine a bit.

其他大多数日子里，我都会推迟一点咖啡因的摄入。

In any case, in the last few weeks, as I've been researching this episode, I've started consuming one pink grapefruit, which I personally find delicious, late morning before my first meal.

无论如何，在过去的几周里，当我一直在研究这一集时，我开始在第一顿饭前的上午晚些时候吃一个粉红色的葡萄柚，我个人觉得它很美味。

And indeed, I notice a tangible increase in energy both late morning and into the early afternoon.

事实上，我注意到上午晚些时候和下午早些时候精力明显增加。

Yes, perhaps some of that is placebo effect because I anticipated this effect of grapefruit, but the data in the literature and the mechanistic pathway is very clear.

是的，也许其中一些是安慰剂效应，因为我预料到了葡萄柚的这种效应，但文献中的数据和机制途径非常清楚。

Grapefruit extends the life of cortisol.

葡萄柚可以延长皮质醇的寿命。

The other food that can increase cortisol is licorice, in particular black licorice.

另一种可以增加皮质醇的食物是甘草，尤其是黑甘草。

We're not talking about red licorice, we're talking about black licorice.

我们不是在谈论红甘草，而是在谈论黑甘草。

You might be thinking, "What is this?

你可能会想：“这是什么？

Are we getting into the realm of really alternative medicine?" No. All you have to do is look at the list of things that people who are trying to reduce their cortisol or who are taking medications to increase or decrease cortisol for a disease state are told not to eat, and you get an insight into just how powerful licorice is, or I should say things within licorice are for increasing cortisol levels.

我们是否正在进入真正的替代医学领域？”不。你所要做的就是查看那些试图降低皮质醇或正在服用药物来增加或减少皮质醇以治疗疾病状态的人被告知不要吃的东西的清单，然后你就会了解甘草的功效有多大，或者我应该说甘草中的东西可以增加皮质醇水平。

What I'm talking about here is a compound called glycyrrhizin.

我这里所说的是一种叫做甘草甜素的化合物。

Glycyrrhizin is in black licorice, and glycyrrhizin has been shown to have very big effects on increasing cortisol.

黑甘草中含有甘草酸，甘草酸已被证明对增加皮质醇有非常大的作用。

So much so that if you are going to experiment with licorice or glycyrrhizin that comes from licorice root, you need to actually be pretty careful to not boost your cortisol levels too much.

如此之多，以至于如果您打算尝试甘草或来自甘草根的甘草甜素，您实际上需要非常小心，不要过多提高皮质醇水平。

Start with the lowest possible dose of licorice root if you're going to use it in capsule form.

如果您打算以胶囊形式使用甘草根，请从尽可能低剂量的甘草根开始。

If you're going to eat black licorice, a lot of people like black licorice, a lot of people are averse to black licorice, it's kind of an individual thing.

如果你要吃黑甘草，很多人喜欢黑甘草，很多人讨厌黑甘草，这是因人而异的。

If you're going to do that, you're going to need to be cautious about not spiking your cortisol too much, especially if you're eating it later in the day.

如果你打算这样做，你需要小心不要让你的皮质醇含量过高，特别是当你在当天晚些时候吃它时。

We're not to late-day cortisol control just yet, but licorice significantly boosts your cortisol levels, and it does so by inhibiting the enzyme 11-beta-hydroxysteroid dehydrogenase, or 11-beta-HSD for short.

我们还没有达到后期皮质醇控制，但甘草可以显着提高皮质醇水平，它是通过抑制 11-β-羟基类固醇脱氢酶（简称 11-β-HSD）来实现的。

This is the enzyme that's involved in the conversion of cortisol to cortisone.

这是参与皮质醇转化为可的松的酶。

So cortisol, when released into the blood, eventually is broken down into a bunch of other things.

因此，皮质醇当释放到血液中时，最终会分解成一堆其他物质。

And in order to keep the cortisol active, and here we didn't get into a discussion about cortisol either being bound or free.

And in order to keep the cortisol active, and here we didn't get into a discussion about cortisol either being bound or free.

Okay?

好的？

The free form is the one that's active and can impact tissues, just like free testosterone can impact tissues as opposed to bound testosterone.

游离形式是一种活跃的形式，可以影响组织，就像游离睾酮可以影响组织而不是结合睾酮一样。

Because it's also a steroid hormone, cortisol goes through some of the same regulation.

因为皮质醇也是一种类固醇激素，所以它也会经历一些相同的调节。

The important point here is that licorice can be used to potently increase cortisol.

The important point here is that licorice can be used to potently increase cortisol.

Not just the duration of cortisol's impact, but also apparently the release of cortisol.

不仅是皮质醇影响的持续时间，而且显然还有皮质醇的释放。

Now, the data on that are a little bit mixed.

现在，这方面的数据有点复杂。

Some people would even argue that licorice can increase the synthesis of cortisol, but there, there's even less data.

有些人甚至认为甘草可以增加皮质醇的合成，但数据就更少了。

The data are very clear, however, that glycyrrhizin, which is prominently found in black licorice, you are going to increase the amount of cortisol circulating in your bloodstream.

然而，数据非常清楚，甘草甜素（主要存在于黑甘草中）会增加血液中循环的皮质醇量。

So if you're having a really difficult time boosting your cortisol in the morning despite doing all the other things that I'm describing, or let's just say there's a day in which you can't exercise, you don't have access to bright light, you can't do all the things that you would need to in order to boost cortisol, but you want to, maybe that's the day that you try a small amount of licorice root or a small amount of black licorice.

因此，如果你在早上很难提高皮质醇，尽管你做了我所描述的所有其他事情，或者假设有一天你无法锻炼，你无法接触到明亮的光线，你无法做所有你需要做的事情来提高皮质醇，但你想要，也许那天你尝试少量的甘草根或少量的黑甘草。

One very important point, licorice has a potent enough effect on cortisol, and cortisol has a potent enough effect on blood pressure that if you suffer from hypertension or high blood pressure, or if you are pregnant or breastfeeding, you absolutely do not want to eat black licorice.

非常重要的一点，甘草对皮质醇有足够强的作用，而皮质醇对血压有足够强的作用，如果你患有高血压或高血压，或者如果你怀孕或哺乳，你绝对不想吃黑甘草。

I don't know whether or not this is commonly told to women who are pregnant or breastfeeding, but when I looked in the literature, this was a repeated theme.

我不知道怀孕或哺乳期的女性是否经常听到这句话，但当我查看文献时，这是一个重复的主题。

Women who are pregnant or breastfeeding, people with elevated blood pressures should not be consuming black licorice.

怀孕或哺乳期妇女、高血压患者不宜食用黑甘草。

The glycyrrhizin is potentially hazardous for them or the fetus.

甘草甜素对他们或胎儿有潜在危险。

So I say that in part to inform you about licorice and its effects on cortisol, but also that you be mindful that licorice has a potent effect on the cortisol pathways.

所以我这么说的部分原因是为了让您了解甘草及其对皮质醇的影响，同时也让您注意甘草对皮质醇途径具有强大的影响。

Okay, so we've talked about how to control your cortisol in the morning for more energy, focus, alertness, et cetera, all day long.

Okay, so we've talked about how to control your cortisol in the morning for more energy, focus, alertness, et cetera, all day long.

However, your endogenous rhythm of cortisol dictates, right?

然而，你的内源性皮质醇节律决定了，对吗？

You don't have control over this.

你无法控制这个。

It dictates that your cortisol is going to start to fall somewhere around noon, maybe 11:00 a.m., maybe noon, maybe 1:00 p.m.

它表明您的皮质醇将在中午左右开始下降，也许是上午 11:00，也许是中午，也许是下午 1:00。

Remember, it all depends on when you woke up, because waking up is actually what triggers that big inflection in cortisol early in the day.

请记住，这一切都取决于您何时醒来，因为醒来实际上是在一天早些时候触发皮质醇大幅变化的原因。

But as your cortisol starts to fall into the early afternoon, late afternoon, and so on, you may notice something, which is you can experience stress, sure.

但当你的皮质醇在下午早些时候、下午晚些时候等开始下降时，你可能会注意到一些事情，那就是你肯定会感受到压力。

If you have a stress event, you'll get a spike in cortisol and it will come back down.

如果你遇到压力事件，你的皮质醇会激增，然后又会下降。

But if you've ever been outside during the middle of the day, got some sunlight in your eyes, maybe sitting with your eyes closed, maybe even relaxing in the sun, you'd probably say, "Getting bright light in my eyes, getting sunlight in the afternoon keeps me calm.

但如果你曾经在中午到过户外，让阳光照射到眼睛里，也许闭着眼睛坐着，甚至在阳光下放松，你可能会说，“让明亮的光线照射到我的眼睛里，让下午的阳光让我保持平静。

If anything, it makes me mellower.

如果有什么的话，那就是它让我变得更加成熟。

It doesn't tend to wake me up." But remember, it was only in the first hour or so after waking up in the morning that bright light causes this big inflection in your cortisol and contributes to more energy.

它不会叫醒我。”但请记住，只有在早上醒来后的第一个小时左右，明亮的光线才会引起皮质醇的大幅变化，从而产生更多的能量。

In the afternoon, that system is gated, it's shut down.

In the afternoon, that system is gated, it's shut down.

This is what's referred to as the circadian dead zone in circadian biology.

This is what's referred to as the circadian dead zone in circadian biology.

You can't actually shift your biological clock with light at that time, which doesn't mean that getting sunlight on your skin or in your eyes isn't a good thing.

那时你实际上无法用光改变你的生物钟，这并不意味着让阳光照射到你的皮肤或眼睛里不是一件好事。

It indeed is a good thing.

这确实是一件好事。

Of course, you want to guard yourself against too much UV exposure by wearing clothing or perhaps a mineral-based sunscreen, et cetera.

Of course, you want to guard yourself against too much UV exposure by wearing clothing or perhaps a mineral-based sunscreen, et cetera.

But getting sunlight in the middle of the day can be a terrific thing for your mood.

但在中午享受阳光对你的心情来说是一件很棒的事情。

There are great studies showing that it can enhance hormone production, including testosterone and estrogen, feelings of wellbeing.

有大量研究表明，它可以增强激素的产生，包括睾酮和雌激素，以及幸福感。

But indeed, getting sunlight and other forms of bright light in your eyes and on your skin in the afternoon tends to make you feel kind of relaxed.

但事实上，下午让阳光和其他形式的强光照射到您的眼睛和皮肤上往往会让您感到放松。

And that's because that positive feedback loop that the SCN can trigger whereby light increases your cortisol is completely shut down from the hours of about noontime or so until about 5:00 or 6:00 in the evening.

这是因为 SCN 可以触发的正反馈循环（通过光增加皮质醇）从中午左右到晚上 5:00 或 6:00 左右完全关闭。

Now I say until about 5:00 or 6:00 in the evening, because in the evening, cortisol is going even lower, but then something happens.

现在我说直到晚上 5:00 或 6:00 左右，因为到了晚上，皮质醇会更低，但随后就会发生一些事情。

The gate, the opportunity for light to start triggering increases in cortisol opens.

这扇门打开了，光线开始触发皮质醇增加的机会。

And as you'll soon learn, not only does it open, but it's extra sensitive.

您很快就会了解到，它不仅可以打开，而且还特别敏感。

Put differently, in the evening past sundown, so this will be different times of year, different locations on earth, but about two hours after sundown or so, any bright light from an artificial source, especially short wavelength light of the type that comes from LEDs and computer screens and phones, that sort of thing, can cause big increases in cortisol.

换句话说，在日落之后的晚上，所以这将是一年中的不同时间，地球上的不同地点，但大约在日落后两个小时左右，任何来自人造光源的强光，尤其是来自 LED、电脑屏幕和手机的短波长光之类的东西，都会导致皮质醇大幅增加。

And that, of course, provides a perfect segue for us to talk about the things that you should do in the evening and at night to make sure that your cortisol is low and dropping further still.

当然，这为我们讨论晚上应该做的事情提供了一个完美的衔接，以确保你的皮质醇较低并进一步下降。

Okay, so let's talk about the things to do in the evening and at night in order to "optimize" your cortisol levels.

好吧，让我们来谈谈晚上和晚上应该做的事情，以“优化”你的皮质醇水平。

And when I say optimize, of course, there's no optimal exact level.

当然，当我说优化时，没有最佳的确切水平。

There's no optimal level for one exact time.

不存在某个特定时间的最佳水平。

Everyone's on slightly different schedules.

每个人的日程安排都略有不同。

I tend to go to sleep somewhere between 10:00 PM and midnight most nights.

大多数晚上我倾向于在晚上 10:00 到午夜之间的某个地方睡觉。

Sometimes it's 9:30.

有时是9点30分。

Sometimes I'll stay up past midnight.

有时我会熬夜到午夜。

It happens every once in a while.

它每隔一段时间就会发生一次。

You may go to bed at 8:00.

您可以在 8:00 睡觉。

You may go to bed at 1:00 AM.

您可以在凌晨 1:00 睡觉。

The point here is that we're focused now on the portion of your endogenous, naturally generated cortisol rhythm that occurs in the hours before bedtime, when your goal is to get to sleep and get terrific sleep.

这里的要点是，我们现在关注的是内源性、自然产生的皮质醇节律的一部分，该节律发生在睡前几个小时，此时您的目标是入睡并获得良好的睡眠。

And what that requires is that your cortisol is low and continuing to go lower.

这需要你的皮质醇水平较低，并且持续降低。

So there are various things that you should do in the afternoon and evening and nighttime to make sure that pattern occurs.

因此，您应该在下午、晚上和夜间做各种事情，以确保出现这种模式。

The first has to do with lighting.

第一个与照明有关。

As I just described, in the evening, about two hours after sundown, is really when this phase of your cortisol cycle begins, where not much light is required in order to create big increases in cortisol, which is the exact opposite of what you want in the evening and at night.

正如我刚才所描述的，晚上，日落后大约两个小时，实际上是皮质醇周期的这个阶段开始的时候，不需要太多的光就能使皮质醇大幅增加，这与你在晚上和晚上想要的完全相反。

You want your cortisol going down, not up.

你希望你的皮质醇下降，而不是上升。

So how do you control your lighting in order to ensure that pattern occurs?

那么如何控制照明以确保出现这种图案呢？

There are several ways.

有几种方法。

First of all, you just dim the indoor lights.

首先，您只需调暗室内灯光即可。

Dim them as much as possible, especially overhead lights.

尽可能调暗它们，尤其是头顶的灯。

The neurons in your eye that send information about overall luminance, how bright it is in your environment, they're all over your eye, but they reside primarily in the lower two-thirds of your eyes because their role is to view the upper visual field, and that's how that circuit is arranged.

你眼睛里的神经元发送有关整体亮度、环境有多亮的信息，它们遍布在你的眼睛里，但它们主要位于你眼睛的下三分之二，因为它们的作用是观察上视野，这就是电路的排列方式。

So if you have to have lights on in your indoor environment at night, which most people do, you should dim as many lights as you can, turn off as many overhead lights as you can.

因此，如果您必须在夜间室内环境中开灯（大多数人都会这么做），您应该尽可能调暗灯光，关闭尽可能多的顶灯。

Table lamps are better than overhead lights, and floor lamps are better than table lamps.

台灯比顶灯好，落地灯比台灯好。

Most people aren't going to install floor lamps.

大多数人不会安装落地灯。

But if you find that you're having trouble mellowing out and getting to sleep, and there isn't some other reason for that, like you drank a bunch of caffeine at 8:00 PM or 6:00 PM, then dimming the lights is going to be a terrific idea.

但如果您发现自己难以平静下来并入睡，并且没有其他原因，例如您在晚上 8:00 或 6:00 喝了一大杯咖啡因，那么调暗灯光将是一个好主意。

Now, the wavelength, the color of those lights can also have a big impact.

现在，这些光的波长和颜色也会产生很大的影响。

As I mentioned before, you want to avoid short wavelength light exposure.

正如我之前提到的，您要避免短波长光照射。

So this would be your white LED lights, blue lights, green lights.

所以这将是白色 LED 灯、蓝色灯、绿色灯。

If you can, all right, and there are various ways you can do this.

如果可以的话，好吧，并且有多种方法可以做到这一点。

You could purchase a red light bulb.

您可以购买一个红灯泡。

I'm not talking about red light therapy, but there are various sources of red lights that you can install.

我不是在谈论红光疗法，而是您可以安装多种红光光源。

They're very inexpensive.

它们非常便宜。

Again, it's not red light therapy.

再次强调，这不是红光疗法。

It's just restricted such that I'm only getting long wavelength light in my eyes.

它只是受到限制，使得我的眼睛只能接收到长波长的光。

Why?

为什么？

Well, there are a number of papers showing that if we restrict our visual exposure to medium and long wavelength light in the evenings and at night, it does not have nearly as much impact on increasing cortisol.

嗯，有许多论文表明，如果我们在晚上和晚上限制我们的视觉接触中长波长的光，它对皮质醇增加的影响就不会那么大。

Now, if it's very bright, we're talking like bursting bright red lights, it can increase cortisol even in the evening.

现在，如果光线非常亮，我们说的是明亮的红灯，即使在晚上，它也会增加皮质醇。

But if it's relatively bright to dim red light or amber-colored light of the sort that you would get with an incandescent bulb as opposed to an LED bulb, that's going to keep cortisol low.

但是，如果相对明亮的暗红光或琥珀色光（例如白炽灯泡而不是 LED 灯泡），就会使皮质醇保持在较低水平。

And the effect of these lighting changes is not trivial.

这些照明变化的影响并非微不足道。

These are meaningful protocols that will actually help keep your cortisol low, help keep you calm and mellow.

这些都是有意义的方案，实际上可以帮助您保持较低的皮质醇水平，帮助您保持平静和柔和。

And of course, you should dim the screen on your phone and your computer.

当然，您应该调暗手机和计算机的屏幕。

There's actually a way, if you have an Apple phone, that you can very easily program in a triple-click shortcut so that your screen turns red.

实际上有一种方法，如果你有苹果手机，你可以很容易地通过三次点击快捷方式进行编程，使你的屏幕变成红色。

We can provide an instruction of how to do that in the show note captions.

我们可以在显示注释标题中提供如何执行此操作的说明。

It takes about two minutes to do.

大约需要两分钟才能完成。

I have this on all my phone devices, so you can triple-click on the side, and then it brings your phone screen from its standard luminance to basically a red screen.

我的所有手机设备上都有这个功能，因此您可以在侧面三次单击，然后它会将手机屏幕从标准亮度变为基本上红色的屏幕。

So it cuts out all the short wavelength light.

所以它会滤除所有短波长光。

And of course, if you're interested in using glasses that restrict short wavelength light, as some of you probably know, I worked in collaboration with ROKA glasses to develop what we call the Windown glasses.

当然，如果您对使用限制短波长光的眼镜感兴趣，你们中的一些人可能知道，我与 ROKA 眼镜合作开发了我们所说的 Windown 眼镜。

They're not just blue blockers.

它们不仅仅是蓝色阻滞剂。

They don't just cut out the blue wavelengths of the visual spectrum.

它们不仅仅消除了可见光谱中的蓝色波长。

They cut out all the short wavelength light that can stimulate the cells that can increase cortisol and so on and so forth.

他们切断了所有可以刺激可以增加皮质醇等细胞的短波长光。

So the glasses are convenient because oftentimes you don't have control over your indoor lighting environment.

因此，眼镜很方便，因为通常您无法控制室内照明环境。

If you're out to dinner or you're in a hotel, you didn't bring a red light bulb, this kind of thing.

如果你出去吃饭或者在酒店，你没有带红灯泡之类的东西。

You go into the bathroom, what are you going to do there if the red light bulb is in the bedroom?

你走进浴室，如果红色灯泡在卧室里，你要做什么？

This kind of thing.

这种事。

So you could use those.

所以你可以使用这些。

You could use a red light bulb.

你可以使用红灯泡。

Certainly dim all the lights that you can.

当然，尽可能调暗所有灯光。

This makes a meaningful and powerful contribution to keeping your cortisol levels low.

这对于保持较低的皮质醇水平做出了有意义且强有力的贡献。

It will also prevent you from reducing levels of melatonin, which is the hormone that makes you sleepy at night.

它还会阻止您降低褪黑激素的水平，褪黑激素是一种让您在晚上犯困的激素。

So as cortisol is going down, melatonin is going up in the evening and at night, and that's what you want.

因此，当皮质醇下降时，褪黑激素会在傍晚和晚上上升，这就是你想要的。

You want cortisol as low as possible.

您希望皮质醇尽可能低。

You want melatonin as high as possible.

您需要尽可能高的褪黑激素。

Keep in mind that bright light, especially short wavelength bright light, so blues, greens, et cetera, the type that comes from white light from screens, unless you do something to alter that light, is going to be a potent stimulus for increasing cortisol and for decreasing melatonin.

请记住，强光，尤其是短波长强光，例如蓝色、绿色等，来自屏幕白光的类型，除非你采取措施改变这种光，否则将成为增加皮质醇和减少褪黑激素的有效刺激。

And here I should remind you that you know exactly why even moderately bright light That short wavelength light in the evening is so effective at increasing cortisol.

在这里我应该提醒您，您确切地知道为什么即使是适度明亮的光（晚上的短波长光）也能如此有效地增加皮质醇。

Because cortisol levels are so low, that negative feedback loop, your hypothalamus, is registering the levels of cortisol in your system in the evening, and they're very, very low.

由于皮质醇水平如此之低，负反馈回路（下丘脑）会在晚上记录您系统中的皮质醇水平，而且它们非常非常低。

So it is primed to make more cortisol if it needs to.

因此，如果需要的话，它会产生更多的皮质醇。

This, again, is an ancient mechanism by which your brain has learned how to control levels of cortisol in your bloodstream so that they're never too high or too low.

这又是一种古老的机制，您的大脑通过它学会了如何控制血液中的皮质醇水平，使其永远不会太高或太低。

And presumably, this creates an adaptive advantage whereby, if you got into some sort of trouble in the evening and needed to escape a predator or whatever, maybe you need to stay up all night in order to search for food because food had been scarce in the previous days, you could do that.

据推测，这创造了一种适应性优势，如果你在晚上遇到某种麻烦，需要逃离捕食者或其他什么，也许你需要熬夜去寻找食物，因为前几天食物很稀缺，你可以这样做。

Your cortisol levels are very low, and you can stimulate them to increase very easily.

你的皮质醇水平非常低，你可以很容易地刺激它们增加。

Put differently, it's very easy to stress at night.

换句话说，晚上很容易感到压力。

It's very easy to create increases in cortisol because your endogenous, your circadian levels of cortisol are so low.

皮质醇的增加很容易，因为你的内源性、昼夜节律的皮质醇水平非常低。

So you have to be very careful not to trigger yourself to not create these inflections in cortisol.

所以你必须非常小心，不要触发自己不造成皮质醇的这些变化。

If you're somebody who's noticed that in the evening you tend to be a bit more reactive, that things that you see online or different conversations you might have by text or thoughts within your head tend to make you more anxious later in the day, well, that's probably because you're experiencing these sharp inflections in cortisol relative to your already low, appropriately low, I should say, levels of baseline cortisol at those times of evening and night.

如果你注意到，在晚上你往往会更加反应，你在网上看到的东西或你可能通过文字或头脑中的想法进行的不同对话往往会让你在当天晚些时候更加焦虑，那么，这可能是因为你正在经历皮质醇的急剧变化，相对于你在傍晚和夜间的那些时间已经很低的、适当低的基线皮质醇水平。

There are a few other things you should do to keep your cortisol low, and then I'll talk about some of the things that you can do to proactively keep your cortisol low, meaning the to-dos, not just the don'ts.

您还应该做一些其他事情来保持较低的皮质醇水平，然后我将讨论您可以采取的一些措施来主动保持较低的皮质醇水平，这意味着要做的事情，而不仅仅是不要做的事情。

A couple of other do nots are things like ingesting caffeine.

其他一些禁忌是摄入咖啡因等。

This is kind of an obvious one.

这是显而易见的。

I tend to drink a lot of caffeine early in the day for reasons you now understand.

我倾向于在一天的早些时候喝大量咖啡因，原因你现在明白了。

You may drink your caffeine early in the day as well, perhaps in the early afternoon.

您也可以在当天早些时候（也许是下午早些时候）喝咖啡因。

If you're having trouble falling and staying asleep throughout the night, maybe just waking up once in the middle of the night to use the bathroom, which is fine, but if you're finding that you're waking up multiple times during the night or you're not waking up feeling fully rested, you should really explore how late in the day you're continuing to consume caffeine.

如果您整晚难以入睡和保持睡眠状态，也许只是在半夜醒来一次上厕所，这很好，但如果您发现自己在夜间醒来多次，或者醒来时感觉没有得到充分休息，那么您真的应该探索一下自己在一天中的什么时候继续摄入咖啡因。

I recommend a cutoff of about 2:00 PM.

我建议截止时间为下午 2:00 左右。

Now, I'm very caffeine tolerant, so for some people, noon might be the cutoff.

现在，我对咖啡因非常耐受，所以对于某些人来说，中午可能是截止时间。

For other people, 4:00 PM might be that cutoff.

对于其他人来说，下午 4:00 可能是截止时间。

But in general, because most people go to sleep sometime between 9:30 PM and 11:30 PM, it's a good idea to cut your caffeine intake off somewhere around 2:30 or 3:00 PM at the very latest so that you can fall and stay asleep easily.

但一般来说，由于大多数人在晚上 9:30 到 11:30 之间的某个时间睡觉，因此最好最晚在下午 2:30 或 3:00 左右减少咖啡因的摄入量，这样您就可以轻松入睡并保持睡眠状态。

Remember, caffeine is not necessarily increasing your cortisol that much if you're a chronic caffeine user, but it's extending the life of cortisol so that that cortisol curve, that level of cortisol in your bloodstream, is going to come down more slowly if you're drinking caffeine in the late afternoon.

请记住，如果您长期饮用咖啡因，咖啡因不一定会增加您的皮质醇那么多，但它会延长皮质醇的寿命，因此，如果您在下午晚些时候喝咖啡因，那么皮质醇曲线（血液中的皮质醇水平）会下降得更慢。

The other one is, of course, to limit your stress.

当然，另一个目的是限制你的压力。

Now, I've done entire episodes about stress, and stress is a multifaceted thing.

现在，我已经完成了有关压力的整集，而压力是一个多方面的东西。

We can't always limit our stress.

我们不能总是限制我们的压力。

Life, I should say, even a good life, includes stress, short-term stress, long-term stress, and we'll talk more about chronic long-term stress in a little bit.

生活，我应该说，即使是美好的生活，也包括压力，短期压力，长期压力，我们稍后会更多地谈论慢性长期压力。

We're certainly going to talk about burnout and the different types of burnout that can result from different kinds of stress.

我们当然会讨论倦怠以及不同类型的压力可能导致的不同类型的倦怠。

But here's the key point about limiting your stress.

但这是限制压力的关键点。

The best things you can do for stress involve controlling your stress response in real-time.

应对压力最好的办法就是实时控制你的压力反应。

Okay?

好的？

I'm a big fan of meditation.

我非常喜欢冥想。

I'm a big fan of getting great sleep every night.

我非常喜欢每晚睡个好觉。

I'm a big fan of vacations.

我非常喜欢度假。

However, when stress hits, we don't often have the opportunity to take a vacation, get a massage, do meditation.

然而，当压力袭来时，我们通常没有机会去度假、享受按摩、冥想。

If you do, great, but most people don't have that level of control over their life in the moment.

如果你这样做了，那就太好了，但大多数人目前对自己的生活没有那种程度的控制力。

So having tools that you can deploy to deal with stress in real-time and bring your levels of what we call sympathetic autonomic nervous system activity, which is just nerd speak for stress, down, is going to be very useful.

因此，拥有可以部署的工具来实时处理压力，并降低我们所说的交感自主神经系统活动水平（书呆子所说的压力），将非常有用。

And the best tool that I'm aware of that's backed by terrific science, not just from my lab, I have been involved in some of the science, but from other laboratories as well, and the body of research on this is ever-expanding, and it all points in the same direction, which is that exhale-emphasized breathing slows your heart rate down through a process called respiratory sinus arrhythmia.

据我所知，最好的工具是由出色的科学支持的，不仅来自我的实验室，我参与了一些科学，也来自其他实验室，这方面的研究不断扩大，所有这些都指向同一个方向，那就是强调呼气的呼吸会通过一种称为呼吸性窦性心律失常的过程减慢你的心率。

And exhale-emphasized breathing engages the diaphragm, which helps balance levels of carbon dioxide and oxygen in your bloodstream and brain in ways that bring your levels of stress down all very quickly.

强调呼气的呼吸会调动隔膜，这有助于平衡血液和大脑中的二氧化碳和氧气水平，从而快速降低压力水平。

In fact, and I know some of you have heard this before, the fastest way to calm down in real-time is going to be the so-called physiological sigh, which is just a big, deep inhale through your nose, then a second sharp inhale to try and maximally inflate your lungs, and then a long exhale until your lungs are empty.

事实上，我知道你们中的一些人以前听说过，实时平静下来的最快方法就是所谓的生理叹息，这只是通过鼻子深深地吸气，然后第二次急剧吸气，尝试最大程度地使肺部膨胀，然后长时间呼气，直到肺部排空。

And that long exhale should be done through your mouth.

长长的呼气应该通过你的嘴来完成。

Even though I've demonstrated this many times before, I'm going to demonstrate it again for those of you that haven't seen it.

尽管我之前已经多次演示过这一点，但我还是要为那些还没有看过的人再次演示一次。

It goes like this.

事情是这样的。

All right.

好的。

Can feel my heart rate go down.

能感觉到我的心率下降。

You can probably even just hear it in my voice.

你甚至可以从我的声音中听到它。

The timbre of the voice and your levels of autonomic activation are very closely linked.

声音的音色和你的自主激活水平密切相关。

We all know this because when people are really stressed, they sound stressed, and when they're relaxed, they sound more down here.

我们都知道这一点，因为当人们真的有压力时，他们听起来很紧张，而当他们放松时，他们听起来更沮丧。

Okay.

好的。

It's really key that the first inhale be a big, long, deliberate inhale through your nose.

真正关键的是，第一次吸气必须是通过鼻子进行一次大的、长的、有意识的吸气。

It's really key that the second inhale be also through your nose.

第二次吸气也必须通过鼻子，这一点非常关键。

Even though it's a sharp little inhale where you're not sneaking much air in, it causes maximal inflation of all the little sacs in your lungs, and then that allows you to maximally offload carbon dioxide when you do that long to lungs empty exhale.

尽管这是一次剧烈的小吸气，你不会偷偷吸入太多空气，但它会导致肺部所有小囊的最大膨胀，然后当你进行长时间的肺空呼气时，这可以让你最大限度地排出二氧化碳。

The whole thing, as you just saw, probably takes about 30, 40 seconds, maybe a minute maximum, and it is the fastest and most effective way to calm yourself down in real-time.

正如您刚才所看到的，整个过程可能需要大约 30、40 秒，最多可能一分钟，这是让自己实时平静下来的最快、最有效的方法。

So if you're experiencing stress, especially in the evening and nighttime hours, do one to three physiological sighs.

因此，如果您感到压力，尤其是在晚上和夜间，请做一到三次生理叹息。

If you can't remember to do that because you're so stressed, just do some emphasized exhale breathing.

如果你因为压力太大而忘记这样做，那就做一些强调呼气的呼吸。

Just Just think about dumping your air through your mouth until your lungs are empty, and then do a physiological sigh or two.

想象一下通过嘴吐出空气，直到肺部排空，然后做一两声生理性的叹息。

I can't overemphasize just how powerful this tool is.

我怎么强调这个工具的强大都不过分。

There have been now recordings of what's going on in the brain.

现在已经有大脑中发生的事情的记录。

People have looked at what's happening with carbon dioxide and oxygen ratios.

人们研究了二氧化碳和氧气的比例所发生的变化。

Your heart rate slows down.

你的心率减慢。

There are a bunch of things that all contribute to shifting your autonomic nervous system from a more sympathetic, activated mode to parasympathetic, so-called rest and digest mode, and it happens very, very quickly.

有很多因素都有助于将你的自主神经系统从交感神经更加活跃的模式转变为副交感神经，即所谓的休息和消化模式，而且它发生得非常非常快。

So use breathing as a way to deal with stress in the evening.

因此，晚上可以用呼吸来缓解压力。

Again, it's a potent technique, and it's one that then puts you into the mental frame of being able to do the other things that you need to do in order to keep your cortisol low.

Again, it's a potent technique, and it's one that then puts you into the mental frame of being able to do the other things that you need to do in order to keep your cortisol low.

Like make sure that the lights are dimmed, to make sure that you're not engaging in any kind of texting or online activity late at night that's going to further exacerbate your stress.

比如确保灯光调暗，以确保您不会在深夜进行任何类型的短信或在线活动，这会进一步加剧您的压力。

The diabolical thing about stress is that when we are more stressed, when our sympathetic nervous system is activated, we tend to do more things that make us more stressed.

压力的可怕之处在于，当我们压力更大时，当我们的交感神经系统被激活时，我们往往会做更多让我们压力更大的事情。

This has to do with some of the adaptive nature of stress, why it's wired into us in the way that it is.

这与压力的一些适应性有关，以及为什么它会以这种方式与我们联系在一起。

But what I can tell you is if you can bring your levels of autonomic activation down, calm yourself down, you have a lot more agency and control to direct your behavior and even to direct your thinking, the patterns of internal dialogue, and then you can navigate your nighttime and evening much more effectively.

But what I can tell you is if you can bring your levels of autonomic activation down, calm yourself down, you have a lot more agency and control to direct your behavior and even to direct your thinking, the patterns of internal dialogue, and then you can navigate your nighttime and evening much more effectively.

Even if you are facing a night where you know you're going to get less sleep, right?

即使您知道自己将面临一个睡眠时间会减少的夜晚，对吧？

The thoughts about, "Oh, well, what if then if I can't fall asleep, and then tomorrow..." All of that can be dealt with if you just bring your levels of autonomic activation down.

The thoughts about, "Oh, well, what if then if I can't fall asleep, and then tomorrow..." All of that can be dealt with if you just bring your levels of autonomic activation down.

So the breathing tool plus dimming the lights is going to be very effective for doing that.

因此，呼吸工具加上调暗灯光对于做到这一点非常有效。

The other thing that you can do to bring your cortisol levels down in the evening and at nighttime is to consume some starchy carbohydrates.

您可以在晚上和夜间降低皮质醇水平的另一件事是食用一些淀粉类碳水化合物。

Now I know I've talked a lot before about how most people should probably not eat for the two hours before they go to sleep or ideally even the three hours before they go to sleep.

Now I know I've talked a lot before about how most people should probably not eat for the two hours before they go to sleep or ideally even the three hours before they go to sleep.

I'm going to be real honest with you.

我会对你说实话。

I find it hard to fall asleep when I'm really hungry, so if it means having a small snack an hour or even 30 minutes before bed, I'll sometimes do that.

I find it hard to fall asleep when I'm really hungry, so if it means having a small snack an hour or even 30 minutes before bed, I'll sometimes do that.

But ideally, you're not eating anything for about two hours before you go to sleep.

但理想情况下，睡觉前大约两个小时内不要吃任何东西。

However, if you just have such gnawing hunger that you can't fall asleep, then you're going to have to eat something closer to bedtime.

然而，如果你实在太饿了，以至于无法入睡，那么你就必须在接近睡觉前吃点东西了。

And I think we should give ourselves permission to strike a balance between not having gnawing hunger that prevents us from sleeping and also not eating too close to bedtime, which can impair the quality of your sleep.

And I think we should give ourselves permission to strike a balance between not having gnawing hunger that prevents us from sleeping and also not eating too close to bedtime, which can impair the quality of your sleep.

And indeed, it can also impair the release of growth hormone in the first hours of sleep.

事实上，它还会损害睡眠最初几个小时内生长激素的释放。

So what I recommend is eating in the evening and at nighttime.

所以我建议是在晚上和晚上吃。

I usually eat dinner somewhere around, ideally for me, it would be 6:30 to 8:30, somewhere in there.

我通常在附近的某个地方吃晚饭，对我来说最理想的时间是 6:30 到 8:30，就在那里的某个地方。

I'm flexible with these things, depending on my schedule, depending on the day.

我对这些事情很灵活，取决于我的日程安排，取决于一天。

But if I'm going to eat dinner somewhere around 7:30 PM, I try to get some starchy carbohydrates in that meal.

但如果我要在晚上 7:30 左右吃晚饭，我会尝试在这顿饭中摄入一些淀粉类碳水化合物。

I tend to eat pretty moderate to low carb throughout the day, and then in the evening for my last meal, which again comes around 7:30 PM for me, 7:00 PM, I make sure that I have some starches.

I tend to eat pretty moderate to low carb throughout the day, and then in the evening for my last meal, which again comes around 7:30 PM for me, 7:00 PM, I make sure that I have some starches.

I have some rice, or I have some potatoes or yams or I like clean starches, so I tend to focus on those things, maybe some homemade pasta.

我有一些米饭，或者我有一些土豆或山药，或者我喜欢干净的淀粉，所以我倾向于专注于这些东西，也许是一些自制的意大利面。

Whatever you're eating for starches, what you'll find is that eating starches in the evening will help keep your cortisol low.

无论您吃什么来获取淀粉，您都会发现晚上吃淀粉有助于保持较低的皮质醇水平。

And guess what?

你猜怎么着？

It's absolutely obvious why that would be.

这是绝对明显的原因。

Also, guess what?

另外，你猜怎么着？

You know why.

你知道为什么。

You know the mechanism.

你知道这个机制。

Remember, cortisol's main job is not to deal with stress.

请记住，皮质醇的主要作用不是应对压力。

It does that, but it's to deploy blood glucose so that you can deal, yes, with stress, but with all sorts of things in your schedule.

它确实做到了这一点，但它是为了调配血糖，这样你就可以应对压力，是的，但也可以应对日程安排中的各种事情。

Anything that requires energy and activity, and certainly energy of the brain, but also energy of the body.

任何需要能量和活动的事情，当然包括大脑的能量，还有身体的能量。

So when you hear that there are "comfort foods," those foods tend to be things that are very carbohydrate-laden because those increase your blood glucose.

So when you hear that there are "comfort foods," those foods tend to be things that are very carbohydrate-laden because those increase your blood glucose.

And when your blood glucose levels are elevated, cortisol is not as readily released.

当您的血糖水平升高时，皮质醇就不会那么容易释放。

I'm going to say that again.

我要再说一遍。

When your blood glucose levels are elevated, your cortisol levels tend to stay low as well because it's not as readily released.

当您的血糖水平升高时，您的皮质醇水平往往也会保持在较低水平，因为它不容易释放。

So there's a reason why people find that carbohydrates kind of calm them down, that they're comfort foods, and that they relax them.

因此，人们发现碳水化合物可以让他们平静下来，它们是舒适的食物，可以让他们放松，这是有原因的。

It's because they don't directly suppress cortisol, but they act through the blood sugar regulation mechanisms that feed back to the hypothalamus to control release of cortisol.

It's because they don't directly suppress cortisol, but they act through the blood sugar regulation mechanisms that feed back to the hypothalamus to control release of cortisol.

There are a couple steps there in between, but think about it.

中间有几个步骤，但请考虑一下。

The hypothalamus, this structure over the roof of your mouth that contains the neurons that can trigger the release of more cortisol or suppress its release, they're in a position, because remember, they're periventricular, and they have access to what's going on in the bloodstream to register levels of blood glucose.

The hypothalamus, this structure over the roof of your mouth that contains the neurons that can trigger the release of more cortisol or suppress its release, they're in a position, because remember, they're periventricular, and they have access to what's going on in the bloodstream to register levels of blood glucose.

And so when blood glucose levels are elevated, and I'm not talking about extra high or pathologically high, I'm talking about after you have some pasta or you have a bowl of rice or you have some oatmeal or whatever your favorite starchy carbohydrate is, the probability that you're going to release cortisol is going to be reduced, and the probability that you're going to continue to make cortisol at high levels is going to be reduced.

And so when blood glucose levels are elevated, and I'm not talking about extra high or pathologically high, I'm talking about after you have some pasta or you have a bowl of rice or you have some oatmeal or whatever your favorite starchy carbohydrate is, the probability that you're going to release cortisol is going to be reduced, and the probability that you're going to continue to make cortisol at high levels is going to be reduced.

So in the evening, or at least for your last meal of the day, having some starches, if that's within your nutritional plan, is a good idea if your goal is to keep cortisol low.

So in the evening, or at least for your last meal of the day, having some starches, if that's within your nutritional plan, is a good idea if your goal is to keep cortisol low.

And guess what?

你猜怎么着？

Your goal should be to keep cortisol low because you want to be relaxed in the evening and be able to sleep easily.

您的目标应该是保持较低的皮质醇水平，因为您希望在晚上放松并能够轻松入睡。

Now, this opens up a broader conversation about what nutrition does in its different forms, high carb, low carb, et cetera, to cortisol.

现在，这开启了一场更广泛的讨论，讨论不同形式的营养（高碳水化合物、低碳水化合物等）对皮质醇的作用。

Here's a key takeaway, and I'm going to keep this very brief because in a future episode, we could really go down the rabbit hole of how different diets impact different hormones, including cortisol.

Here's a key takeaway, and I'm going to keep this very brief because in a future episode, we could really go down the rabbit hole of how different diets impact different hormones, including cortisol.

But the big takeaway here is they've done studies that explore low carbohydrate diets versus more typical carbohydrate diets.

但这里最大的收获是他们已经进行了研究，探索低碳水化合物饮食与更典型的碳水化合物饮食。

When I say low versus typical, the general contour of these across studies is something like this.

当我说低与典型时，这些研究的总体轮廓是这样的。

What they call low carb means fewer than 30% of calories coming from carbohydrate.

他们所说的低碳水化合物是指少于 30% 的卡路里来自碳水化合物。

So here's the key takeaway If somebody goes on a low carbohydrate diet and they've not been on a low carbohydrate diet, so fewer than 30% of daily calories from carbohydrates, maybe even lower.

所以这里的关键要点是，如果有人实行低碳水化合物饮食，而他们并没有实行低碳水化合物饮食，那么每天来自碳水化合物的热量不到 30%，甚至可能更低。

So it could be 5%, could be 20%, but relatively low carbohydrates.

所以可能是 5%，也可能是 20%，但碳水化合物相对较低。

For the first three weeks that they're on that diet, you see a significant, it's not an enormous, but you see a statistically significant increase in cortisol.

在他们采用这种饮食的前三周，你会看到皮质醇显着增加，虽然不是很大，但在统计上有显着增加。

And it matches the normal endogenous pattern that they already, which frankly everybody expresses, which is higher in the morning, lower in the afternoon and evening.

它符合他们已经存在的正常内生模式，坦率地说每个人都表达这一点，即早上较高，下午和晚上较低。

So it's not like the endogenous pattern is thrown off, it's just that curve is kind of shifted up a bit at various points, not every point.

因此，内生模式并不是被抛弃了，只是曲线在不同的点上移动了一点，而不是每个点。

However, after about three weeks on that low carbohydrate diet, it normalizes.

然而，经过大约三周的低碳水化合物饮食后，它就会恢复正常。

It comes back to their original level.

它又回到了原来的水平。

Now, there's a lot of opportunity for speculation in there.

现在，那里有很多投机机会。

Like we could say, wait, after three weeks, the people on the low-carb diet, their cortisol levels came back down.

就像我们可以说的那样，等等，三周后，低碳水化合物饮食的人，他们的皮质醇水平又下降了。

Does that mean that their blood glucose levels went up?

这是否意味着他们的血糖水平升高了？

That doesn't appear to be the reason.

这似乎不是原因。

There could be some other compensatory mechanisms.

可能还有其他一些补偿机制。

But the basic takeaway here is, if you're on a low carbohydrate diet already and that's working for you, you're able to sleep at night just fine, and I think that's probably the key thing that you should be asking yourself.

但这里的基本要点是，如果您已经采用低碳水化合物饮食并且这对您有效，那么您晚上就可以睡得很好，我认为这可能是您应该问自己的关键问题。

If you're on a low carbohydrate diet, how's your sleep?

如果您采用低碳水化合物饮食，您的睡眠怎么样？

If your sleep is great, terrific.

如果你的睡眠质量很好，那就太好了。

If it's not, maybe you want to explore introducing some starchy carbohydrates to your last meal of the day, see how that goes.

如果不是，也许您想尝试在一天的最后一餐中加入一些淀粉类碳水化合物，看看效果如何。

In any case, if you're on a low carbohydrate diet and you're sleeping fine, I wouldn't worry about its net impact on your cortisol because the studies I just described point to the fact that it's not chronically long-term increasing your cortisol.

无论如何，如果您采用低碳水化合物饮食并且睡眠质量良好，我不会担心它对您的皮质醇的净影响，因为我刚才描述的研究表明，它不会长期增加您的皮质醇。

If you're somebody who's moving from a higher carbohydrate diet to a lower carbohydrate diet and you're noticing that you're, I don't know, feeling a bit more stressed, higher levels of sympathetic autonomic arousal, you're feeling a little more activated, keep in mind, if you're still in the first three weeks of that transition, that's to be expected.

如果你是一个从高碳水化合物饮食转向低碳水化合物饮食的人，并且你注意到你，我不知道，感觉压力更大，交感神经自主兴奋水平更高，你感觉更活跃，请记住，如果你仍处于这种转变的前三周，这是可以预料的。

Your cortisol levels are shifted upward a bit.

您的皮质醇水平略有上升。

See how you feel in the fourth and fifth week, and then assess if it's right for you.

看看您在第四周和第五周的感受如何，然后评估它是否适合您。

Again, the relationship between starchy carbohydrates, glucose increases, and the relationship between cortisol being a mobilizer of glucose makes it all very, very clear as to why there's this relationship between carbohydrate intake and cortisol.

同样，淀粉类碳水化合物、葡萄糖增加之间的关系，以及皮质醇作为葡萄糖动员剂之间的关系，都非常非常清楚地解释了为什么碳水化合物摄入量和皮质醇之间存在这种关系。

They're in a kind of a reciprocal relationship.

他们是一种互惠的关系。

Now, the one caveat to that is indeed, if you are dealing with metabolic syndrome, like you are insulin insensitive because you've been ingesting too many calories or too many carbohydrates, in particular, too many simple sugars, et cetera, all the things that can start to lead to insulin insensitivity where you start cranking out more and more glucose because your insulin isn't doing such a good job of getting that glucose to your cells, what we call insulin insensitivity, and nowadays people refer to as metabolic syndrome, although that's a much bigger theme.

现在，需要注意的是，如果您正在处理代谢综合症，就像您对胰岛素不敏感，因为您摄入了太多的卡路里或太多的碳水化合物，特别是太多的单糖，等等，所有这些都可能开始导致胰岛素不敏感，您开始产生越来越多的葡萄糖，因为您的胰岛素不能很好地将葡萄糖输送到您的细胞，我们称之为胰岛素不敏感，现在人们称之为代谢综合症，尽管这是一个更大的主题。

Well, then, keep in mind that your cortisol levels will go up as you have less ability to use the glucose that you're making.

那么，请记住，您的皮质醇水平会上升，因为您使用所产生的葡萄糖的能力较差。

And guess what?

你猜怎么着？

That makes perfect sense because as you can't use the glucose that you're making, doesn't matter if your blood glucose levels are high because that hypothalamus, it also needs to respond to glucose in an insulin-dependent way.

这是完全有道理的，因为你不能使用你正在产生的葡萄糖，所以你的血糖水平是否高并不重要，因为下丘脑也需要以胰岛素依赖的方式对葡萄糖做出反应。

It needs to actually be able to use those high levels of glucose.

它实际上需要能够利用这些高水平的葡萄糖。

So again, the relationship between glucose and insulin sensitivity and cortisol all jives perfectly well when we think about mechanisms.

再说一次，当我们考虑机制时，葡萄糖和胰岛素敏感性以及皮质醇之间的关系非常好。

And the reason I'm going into all of this is so that you can have a thoughtful look at your nutrition.

我之所以要讨论这一切，是为了让您能够仔细审视自己的营养。

What are you eating?

你在吃什么？

What percentage of it comes from starchy carbohydrates?

其中来自淀粉类碳水化合物的百分比是多少？

How are those distributed across the day?

这些在一天中是如何分布的？

When are you stressed?

你什么时候有压力？

How stressed are you?

你的压力有多大？

Are you just having a really light dinner and you're feeling like kind of anxious at night?

您是否只是吃了一顿清淡的晚餐，晚上却感到有点焦虑？

Or you got bright lights on?

或者你开着明亮的灯吗？

Just as for controlling your cortisol in the morning, you want to stack various things, bright light exposure, caffeine, hydration, exercise, et cetera.

就像控制早上的皮质醇一样，你需要叠加各种东西，强光照射、咖啡因、水分、锻炼等等。

In the evening, in order to get your cortisol levels right, in order to be able to fall and stay deeply asleep, you want to also stack these various things.

晚上，为了让你的皮质醇水平保持正常，为了能够入睡并保持深度睡眠，你还需要堆叠这些不同的东西。

No one's perfect about all of them, and if you can't control one of them, let's say you're under the bright lights at night because you're working late or you're at a concert, fine, that's life.

没有人在所有方面都是完美的，如果你无法控制其中之一，假设你因为工作到很晚或在听音乐会而在晚上在明亮的灯光下，好吧，这就是生活。

It's just kind of what a good life is.

这就是美好生活的样子。

I don't think optimizing means not living or going to a concert, this kind of thing, or being in a restaurant.

我不认为优化意味着不生活或不去听音乐会之类的事情，或者不去餐馆。

You need to live and enjoy your life, but then maybe you do a few other things to be able to try and bring your cortisol levels down that evening.

你需要生活并享受你的生活，但也许你会做一些其他的事情来尝试降低那天晚上的皮质醇水平。

Things that are easily accessible and that are going to allow you to achieve what you want, which is to get a great night's sleep.

这些东西很容易获得，并且可以让您实现您想要的，那就是睡个好觉。

Let's take a moment and talk about exercise late in the day.

让我们花点时间谈谈当天晚些时候的锻炼。

And when I say late in the day, I mean anytime after sundown, right?

当我说当天晚些时候时，我的意思是日落之后的任何时间，对吧？

I think by now you already are realizing that the kind of ideal situation, regardless of whether or not you wake up later in the day or you wake up at 5:00 a.m.

我想现在你已经意识到了那种理想的情况，无论你是在当天晚些时候起床还是在凌晨 5:00 起床。

or you're like Jocko, you wake up at 4:30 a.m.

或者你像 Jocko 一样，凌晨 4:30 起床。

and you get into your exercise right away.

然后您就可以立即开始锻炼。

The ideal situation for your cortisol rhythm would be to exercise early in the day.

皮质醇节律的理想情况是在一天的早些时候进行锻炼。

I realize not everyone is an early riser, so when they hear that, they think, "Oh, I don't want to exercise early in the day," or, "I can't." I'm not saying you necessarily have to exercise right as you wake up, but when you are thinking about your cortisol rhythm, the ideal pattern of exercise and cortisol release would be where you exercise early in the day after sunlight exposure or under bright light exposure.

我意识到并不是每个人都是早起的人，所以当他们听到这个消息时，他们会想，“哦，我不想一大早锻炼，”或者，“我不能。”我并不是说你必须在起床后立即锻炼，但当你考虑皮质醇节律时，理想的锻炼和皮质醇释放模式是在阳光照射后或强光照射下的清晨锻炼。

We talked about all that before.

我们之前谈过所有这些。

But let's face it, some people can't exercise early in the day, and certainly not every day.

但让我们面对现实吧，有些人无法在清晨锻炼，当然也不能每天锻炼。

We have schedules, we have constraints, and it's very important that we get our resistance training, and it's very important that we get our cardiovascular exercise on a regular basis.

我们有时间表，有限制，进行阻力训练非常重要，定期进行心血管锻炼也非常重要。

So if you're somebody who prefers to exercise at noontime or 1:00 p.m.

因此，如果您喜欢在中午或下午 1:00 锻炼身体，

or 2:00 p.m.

或下午 2:00

or 3:00 p.m., great.

或下午 3:00，太好了。

You already know based on what we described about the endogenous pattern of cortisol release, that that's a time of day when it's really hard to trigger a positive feedback loop on cortisol.

根据我们对皮质醇释放的内源性模式的描述，您已经知道，在一天中的某个时间，很难触发皮质醇的正反馈循环。

So if you have a really grueling, hard, intense workout at 2:00 p.m.

因此，如果您在下午 2:00 进行了一次非常艰苦、艰苦、剧烈的锻炼。

and before that you drink an energy drink or a big cup of coffee or if you're me, some yerba mate plus a big cup of coffee, maybe an Alpha-GPC every once in a while, I'll do that and then hit the gym really hard in the early afternoon.

在此之前，你会喝一杯能量饮料或一大杯咖啡，或者如果你是我，一些巴拉圭茶加一大杯咖啡，也许偶尔喝一杯 Alpha-GPC，我会这样做，然后在下午早些时候去健身房锻炼身体。

I prefer to do that in the morning, and I don't always take all those things before I work out, right?

我更喜欢在早上这样做，而且我并不总是在锻炼前做所有这些事情，对吗？

Only before resistance training do I drink caffeine usually, and only before really hard workouts do I do things besides drink caffeine.

通常只有在阻力训练之前我才会喝咖啡因，只有在真正艰苦的锻炼之前我才会做除了喝咖啡因之外的事情。

I'll do caffeine and Alpha-GPC and in some cases, a lot of caffeine.

我会摄入咖啡因和 Alpha-GPC，在某些情况下，还会摄入大量咖啡因。

But I get it.

但我明白了。

Some of you like to work out in the afternoon.

你们中有些人喜欢在下午锻炼。

And actually, if you look at the data on resistance training and athletic performance, the bulk of it points to the fact that Performance at those activities, strength tends to be greater in the afternoon as opposed to the morning, for most people.

事实上，如果你查看有关阻力训练和运动表现的数据，大部分数据都表明，对于大多数人来说，这些活动的表现、力量往往在下午比早上更好。

But the basic takeaway is train when you can, train when it's available to you.

但基本的要点是，尽可能地进行训练，在有空的时候进行训练。

But you don't want to spike your cortisol too late in the day so that it disrupts your sleep.

但您不想在一天中太晚增加皮质醇，以免扰乱您的睡眠。

So the good news is that if you train resistance training or cardiovascular exercise, doesn't matter, or a combination of the two, if that's what you're doing, if you end up doing that in the early afternoon or even as late as sundown, you're probably going to be okay.

所以好消息是，如果你训练阻力训练或心血管运动，没关系，或者两者的结合，如果这就是你正在做的事情，如果你最终在下午早些时候甚至日落时进行，你可能会没事的。

Your cortisol rhythm is still going to continue to drop.

你的皮质醇节律仍将继续下降。

Your endogenous cortisol rhythm is going to continue to drop into the late evening and nighttime hours, and you'll be allowed to sleep.

你的内源性皮质醇节律将继续下降到深夜和夜间，你就可以睡觉了。

Yes, you will have to do certain things to ensure that happens.

是的，您必须做某些事情才能确保这种情况发生。

I would suggest eating some starchy carbohydrates, especially after a hard resistance training workout that comes later in the day.

我建议吃一些淀粉类碳水化合物，尤其是在当天晚些时候进行艰苦的阻力训练之后。

A hard, that is, a moderate to high intensity exercise session has been shown to triple or quadruple your cortisol levels when it comes later in the day or in the evening.

研究表明，在当天晚些时候或晚上进行的剧烈运动（即中等到高强度的运动）可以使皮质醇水平提高三倍或四倍。

And remember, that's a time when your basal, your endogenous cortisol levels are very, very low.

请记住，此时您的基础内源性皮质醇水平非常非常低。

So you get this big inflection in cortisol from the workout.

所以你在锻炼中皮质醇会发生很大的变化。

So if you're going to work out much later in the day, like you're getting off work at 5:00 or 6:00 PM or 7:00 PM, I've had phases of my life when this was the case for me, and I still want to get my gym workout in, and it's bright lights in the gym.

因此，如果您要在一天中较晚的时间锻炼，比如您在下午 5:00、下午 6:00 或晚上 7:00 下班，我的人生中也曾经历过这种情况，但我仍然想去健身房锻炼，而且健身房里灯光明亮。

I wasn't somebody who wore sunglasses in the gym.

我不是那种在健身房里戴墨镜的人。

Sorry.

对不起。

Back then, we didn't have the wind-down glasses.

那时，我们还没有可调节的眼镜。

I wish I had had them.

我希望我拥有它们。

They would be great for a gym workout.

它们非常适合健身房锻炼。

But I will caution you, those glasses do make it hard to see certain boundaries between objects, and you always want to prioritize safety over everything else.

但我要提醒你，这些眼镜确实让人很难看到物体之间的某些界限，而且你总是想把安全放在第一位。

So if you're in a gym, bright lights, working out at 5:00 or 6:00 PM, you do your hard workout.

因此，如果您在健身房、明亮的灯光下在下午 5:00 或 6:00 锻炼，您就会进行艰苦的锻炼。

When you walk out of there, your cortisol levels are ratcheted way up.

当你走出那里时，你的皮质醇水平会急剧上升。

This is just the reality, and there are good data on this.

这就是现实，并且有很好的数据。

Now, that's not necessarily a problem, but your goal is to fall asleep that night.

现在，这不一定是问题，但您的目标是当晚入睡。

So it would be very wise to certainly get some quality protein, but also some starchy carbohydrate, probably some fruit or something else to really get your glycogen stores replenished again.

因此，获取一些优质蛋白质和一些淀粉类碳水化合物、可能一些水果或其他东西来真正让你的糖原储备再次得到补充是非常明智的。

But you're also going to want to do some long exhale breathing.

但你也需要做一些长时间的呼气呼吸。

Maybe just take two or three minutes and do some long exhale breathing after your workout in your car before you drive home.

在车里锻炼后，在开车回家之前，也许只需花两到三分钟做一次长长的呼气呼吸即可。

Or when you get home, you want to take a hot shower.

或者当你回到家时，你想洗个热水澡。

Great if you can sit in a sauna, then take a warm shower, kind of a neutral shower, not a cold shower that's going to blast your stress levels up.

如果你可以坐在桑拿房里，然后洗个热水澡，一种中性的淋浴，而不是会让你的压力水平急剧上升的冷水淋浴，那就太好了。

Take a nice mellow shower.

洗个舒服柔和的淋浴。

You just want to do some things to bring your cortisol levels down, increase the levels of that parasympathetic autonomic activity.

您只想做一些事情来降低皮质醇水平，增加副交感神经自主活动的水平。

Long exhale breathing, starchy carbohydrates, dim the lights, hot shower is great, sauna if you have access to it.

长时间的呼气，淀粉类碳水化合物，昏暗的灯光，热水淋浴很棒，如果可以的话，还可以桑拿。

Take everything down a notch, and then certainly, don't stimulate your nervous system with bright light of any kind.

把一切都降低一个档次，然后当然，不要用任何类型的强光刺激你的神经系统。

Red light, dim light, wind-down glasses, all that's going to help you.

红灯、昏暗的灯光、放松的眼镜，所有这些都会对你有帮助。

But don't get on your phone or computer right before getting into bed because you've already spiked your cortisol from that workout and your basal cortisol levels are low, and so it's a perfect time to send yourself into later hours of the night when your cortisol is way too high.

但是，不要在上床睡觉前玩手机或电脑，因为锻炼后你的皮质醇已经飙升，而且你的基础皮质醇水平很低，因此，当你的皮质醇过高时，这是让自己进入深夜的最佳时机。

And the big problem there is not only will it disrupt your nighttime sleep, but it also disrupts your next morning cortisol levels.

最大的问题是它不仅会扰乱你夜间的睡眠，还会扰乱你第二天早上的皮质醇水平。

I'm going to remind you how that happens in a moment.

我稍后会提醒您这是如何发生的。

But before we do that, I'm going to remind you of this really terrific study that we discussed at the beginning of this episode was, I'll repeat the title again, "24-Hour Pattern of the Episodic Secretion of Cortisol in Normal Subjects." And remember, there's this phase one they've referred to it as a six-hour period of minimal secretory activity.

但在此之前，我要提醒您，我们在本集开头讨论的这项非常了不起的研究是，我会再次重复标题，“正常受试者中皮质醇间歇性分泌的 24 小时模式”。请记住，他们将第一阶段称为六小时的最小分泌活动期。

That means extremely low levels of cortisol being released that spans from four hours before and two hours after lights out.

这意味着在熄灯前四小时和熄灯后两小时内释放的皮质醇水平极低。

Four hours before and two hours after going to sleep.

睡觉前四个小时和睡觉后两个小时。

That's when you want your cortisol lowest.

那是你希望皮质醇最低的时候。

So if you're working out in the late evening and closer to sleep, you're going to need to do a number of things to really try and offset any increases in cortisol.

因此，如果您在深夜和接近睡眠时锻炼，您将需要做很多事情来真正尝试抵消皮质醇的增加。

It's so critical that you get this phase one correct.

正确完成第一阶段非常重要。

And the reason is, if your cortisol is spiked then, even if you do a bunch of things to be able to fall asleep, you're going to blunt your next morning cortisol.

原因是，如果你的皮质醇达到峰值，即使你做了很多事情才能入睡，第二天早上你的皮质醇也会减弱。

And you know why that would be the case.

你知道为什么会这样。

Think about it.

想一想。

The whole rhythm in cortisol is generated by this negative feedback loop, where if cortisol levels get too high, your hypothalamus suppresses the creation of more cortisol.

皮质醇的整个节律是由这种负反馈循环产生的，如果皮质醇水平过高，你的下丘脑会抑制更多皮质醇的产生。

So if at night when your cortisol is supposed to be especially low, you spike your cortisol and it stays up too long, you don't do things to bring it down after a workout, or you drank too much caffeine before that workout, and then you really are up late and the whole thing starts to span into the hours that you really should be sleeping, what's going to happen?

因此，如果在晚上，当你的皮质醇应该特别低时，你的皮质醇会飙升，并且持续时间太长，你在锻炼后没有采取措施来降低它，或者你在锻炼前喝了太多咖啡因，然后你真的熬夜了，整个事情开始跨越你真正应该睡觉的时间，会发生什么？

What's going to happen is the next morning, your cortisol levels are going to be suppressed because your hypothalamus is seeing levels of cortisol that are far too high, much higher than normal, and so the next morning, you're going to feel sluggish.

第二天早上，你的皮质醇水平将会受到抑制，因为你的下丘脑发现皮质醇水平太高，远高于正常水平，所以第二天早上，你会感觉迟钝。

You're going to have a hard time waking up.

你会很难醒来。

You're going to have a really hard time focusing.

你会很难集中注意力。

You're going to feel like you're in a fog.

你会感觉自己身处迷雾之中。

And most people deal with this by what?

大多数人通过什么来处理这个问题？

By drinking more caffeine, which on its own is not a terribly bad thing.

喝更多的咖啡因，这本身并不是一件非常坏的事情。

It's going to prolong the release of cortisol, but it's not going to spike the increase in cortisol.

它会延长皮质醇的释放，但不会加速皮质醇的增加。

So if you screw up and you train too late and you drank caffeine before and you don't have the opportunity to dim the lights, you're not doing your long exhale breathing, and you basically are eating into the hours that you should be sleeping, or you spike your cortisol some other way, you get into an argument before sleep, or you're up late because you're dealing with some stress, guess what?

所以，如果你搞砸了，训练太晚了，你之前喝了咖啡因，没有机会调暗灯光，你没有进行长时间的呼气，你基本上已经吃完了你应该睡觉的时间，或者你以其他方式提高了你的皮质醇，你在睡觉前发生了争吵，或者你因为正在处理一些压力而迟到，你猜怎么着？

The next morning, especially if you've had a shortened night of sleep, especially if you had stress the night before of any kind, you want to take an extra effort to spike your cortisol levels.

第二天早上，尤其是如果您的睡眠时间较短，特别是如果您前一天晚上有任何形式的压力，您需要付出额外的努力来提高皮质醇水平。

You're going to need to try and boost your cortisol levels even higher through bright light, hydration.

您需要尝试通过明亮的光线和补水来提高皮质醇水平。

Maybe not exercising again if you already trained the night before.

如果您前一天晚上已经训练过，则可能不再锻炼。

Maybe cold shower.

也许洗冷水澡。

You're really going to want to do all the things you can to try and spike your cortisol so that at least the next day and the next night, your cortisol levels are back on track.

你真的会想要做所有你能做的事情来尝试提高你的皮质醇，这样至少在第二天和第二天晚上，你的皮质醇水平就会回到正轨。

So many people get this wrong, and for years, I got this wrong.

很多人都错了，多年来我也错了。

I would occasionally work out in the morning, then I'd work out in the evening, and then I noticed that my schedule just was getting tougher and tougher to adhere to because some mornings I was dragging, other mornings I was feeling great because I got to bed early the night before.

我偶尔会在早上锻炼，然后在晚上锻炼，然后我发现我的日程安排变得越来越难遵守，因为有些早上我很拖沓，有些早上我感觉很好，因为我前一天晚上很早就睡觉了。

The whole thing was kind of a mess.

整个事情有点混乱。

If I had only understood that If I were to have some stress the night before going to sleep, anytime in that first secretory phase, as it's referred to, the four hours before and the two hours after sleep, any stress that eats into that period, whether it's exercise-caused or psychologically caused, whatever, needed to be offset by spiking my morning cortisol more using the various tools that I've described.

如果我只明白，如果我在睡觉前的晚上，在第一个分泌阶段的任何时候，即睡眠前的四个小时和睡眠后的两个小时，有一些压力，那么在这段时间里产生的任何压力，无论是运动引起的还是心理引起的，无论如何，都需要通过使用我所描述的各种工具更多地增加我的早晨皮质醇来抵消。

So you now understand the global rhythm in cortisol, higher in the morning and you want to amplify that.

所以你现在了解了皮质醇的整体节律，早上更高，你想要放大它。

Lower in the afternoon and evening, dropping in the early afternoon, later afternoon and evening, and then ideally staying low at nighttime so that they can come back up again in the morning.

下午和晚上较低，下午早些时候、下午晚些时候和晚上下降，然后最好在夜间保持较低水平，以便早上再次上升。

So if you're exercising late in the day, that's when you can do it, that's when you like to do it, great, but do things to bring your cortisol levels back down.

所以，如果你在一天中晚些时候锻炼，那就是你可以做的时候，那就是你喜欢做的时候，很好，但要做一些事情来降低你的皮质醇水平。

Okay, let's talk about compounds, AKA supplements, that one can take to reduce their cortisol since your goal is to reduce your cortisol in the evening and at night.

好吧，我们来谈谈化合物，又称补充剂，可以用来减少皮质醇，因为您的目标是在晚上和夜间减少皮质醇。

There are many supplements that have been purported to reduce cortisol.

有许多补充剂据称可以减少皮质醇。

These include things like ashwagandha, apigenin, which we'll discuss, things like phosphatidylserine, even rhodiola.

这些包括南非醉茄、芹菜素（我们将讨论）、磷脂酰丝氨酸，甚至红景天等。

There are a long list of things that have been purported to reduce cortisol.

据称可以减少皮质醇的物质有一长串。

However, there's a short list of things that have been shown to do that relatively potently and to act pretty quickly, and that are generally available out there.

然而，有一个简短的清单已被证明可以相对有效地做到这一点，并且行动得相当快，而且通常都是可用的。

The most commonly discussed one in the context of reducing cortisol is ashwagandha.

在减少皮质醇方面最常讨论的一种是南非醉茄。

Now, if you look at the literature on ashwagandha, you will see that indeed it can be effective in reducing cortisol levels by anywhere from about 11% to 29%.

现在，如果您查看有关南非醉茄的文献，您会发现它确实可以有效降低皮质醇水平约 11% 至 29%。

And there may be studies that fall outside those margins, but if you look at the best studies, that's really what it points to.

可能有些研究超出了这些范围，但如果你看看最好的研究，你会发现这确实是它所指出的。

Now, here's a key thing.

现在，这是一个关键的事情。

You already know that you want your cortisol levels relatively high to high early in the morning and through the mid-morning, and dropping into the early afternoon, and you want them low in the late afternoon and at night.

您已经知道，您希望皮质醇水平在清晨和整个上午相对较高，然后下降到下午早些时候，并且您希望皮质醇水平在下午晚些时候和晚上较低。

So if you're going to experiment with ashwagandha as a means to reduce your cortisol levels, and you're going to take ashwagandha at the dosages that significantly decrease cortisol levels, which would be dosages somewhere between 300 milligrams, and it's been explored all the way up to 900 milligrams, but typically I would recommend if you're going to explore ashwagandha, that you would explore lower dosages somewhere in the neighborhood of 300 milligrams at least to start.

因此，如果您打算尝试使用南非醉茄作为降低皮质醇水平的方法，并且您将按照显着降低皮质醇水平的剂量服用南非醉茄，该剂量将在 300 毫克之间，并且已经探索到最高 900 毫克，但通常我会建议，如果您要探索南非醉茄，您会在附近的某个地方探索较低剂量开始时至少 300 毫克。

You always want to look for the minimal effective dose.

您总是想寻找最小有效剂量。

That you restrict your intake of ashwagandha to the late afternoon and evening and nighttime hours to keep your cortisol levels low, and that you avoid taking dosages of ashwagandha, certainly as high as 300 milligrams, anytime early in the day.

您将南非醉茄的摄入量限制在下午晚些时候、傍晚和夜间，以保持较低的皮质醇水平，并且避免在一天中的任何时间服用高达 300 毫克的南非醉茄剂量。

In fact, if you're going to take ashwagandha and it is contained in various compound blends like AG1 and other things, but at very low levels, low milligram count, that's going to be fine early in the day.

事实上，如果您要服用南非醉茄，并且它包含在各种化合物混合物中，例如 AG1 和其他物质，但含量非常低，毫克数也很低，那么在一天的早些时候就可以了。

Anything less than, say, 50 or 100 milligrams early in the day, not going to have a significant impact on cortisol.

一天早些时候摄入少于 50 或 100 毫克的剂量，不会对皮质醇产生重大影响。

But taken later in the day in order to reduce your levels of cortisol, 300 milligrams, 600 milligrams, that really should just be restricted to later in the day for obvious reasons, or at least they should be obvious to you now.

但在当天晚些时候服用，是为了降低皮质醇水平，300 毫克、600 毫克，出于明显的原因，确实应该限制在当天晚些时候，或者至少现在对您来说应该是显而易见的。

So as I mentioned, there are data pointing to the fact that ashwagandha can reduce cortisol levels by a significant degree.

正如我所提到的，有数据表明南非醉茄可以显着降低皮质醇水平。

You still need to do, and ideally you are already doing all the various things to reduce your cortisol levels before you even take ashwagandha or experiment with it.

你仍然需要做，而且理想情况下，在你服用南非醉茄或尝试之前，你已经做了各种事情来降低皮质醇水平。

I always recommend that you do the behavioral things first and then decide whether or not you need supplementation in order to further increase an effect like lowering cortisol in the evening and at night.

我总是建议您先做行为方面的事情，然后决定是否需要补充，以进一步增强效果，例如在晚上和夜间降低皮质醇。

So dimming the lights, not drinking too much caffeine.

所以调暗灯光，不要喝太多咖啡因。

If you're exercising, bringing your levels of autonomic arousals down.

如果您正在锻炼，请降低自主神经的唤醒水平。

All the things I just talked about a moment ago, you have to be doing those things.

我刚才讲的所有事情，你都必须去做。

It's not going to be sufficient to just take 300 to 600 milligrams of ashwagandha and keep your cortisol levels low if you're blasting your eyes with bright light, you're under a lot of stress at night.

如果您用强光照射眼睛，仅仅服用 300 至 600 毫克南非醉茄并保持较低的皮质醇水平是不够的，因为您在晚上会承受很大的压力。

But because it can produce a significant reduction in cortisol, it can augment your overall program for trying to keep cortisol low in the evening and at night.

但由于它可以显着减少皮质醇，因此可以增强您在晚上和夜间保持低皮质醇水平的整体计划。

The other compound that some of you might be interested in for reducing cortisol levels, again in the evening and at night, is apigenin.

你们中的一些人可能对降低皮质醇水平（同样是在晚上）感兴趣的另一种化合物是芹菜素。

Apigenin is found in chamomile tea.

芹菜素存在于甘菊茶中。

Chamomile tea is long known to be a sort of relaxing agent, but apigenin comes from chamomile.

洋甘菊茶长期以来被认为是一种放松剂，但芹菜素来自洋甘菊。

You can take apigenin as a concentrated capsule.

您可以服用芹菜素浓缩胶囊。

I do that.

我这样做。

It's actually in the sleep stack that I've taken for years and that I don't recommend in the sense that everyone has to take it.

它实际上是我服用多年的睡眠堆栈，我不推荐每个人都必须服用它。

But I've talked about apigenin before in the context of the so-called Huberman lab sleep stack, which is a stack of apigenin, magnesium threonate, which by the way is interchangeable with bisglycinate for sleep, but threonate's going to be better for a variety of reasons.

但我之前在所谓的 Huberman 实验室睡眠堆栈中讨论过芹菜素，这是一堆芹菜素、苏糖酸镁，顺便说一下，它可以与用于睡眠的双甘氨酸互换，但由于多种原因，苏糖酸会更好。

So apigenin, magnesium threonate, and theanine is the so-called Huberman lab sleep stack.

因此芹菜素、苏糖酸镁和茶氨酸就是所谓的休伯曼实验室睡眠堆栈。

That has worked exceptionally well for me.

这对我来说非常有效。

I've taken it for many years.

我已经服用它很多年了。

Apigenin, because it works on both the GABA pathway and some chloride channel pathways, has been shown to decrease cortisol.

芹菜素，因为它同时作用于 GABA 途径和一些氯离子通道途径，已被证明可以减少皮质醇。

Now, it's not as big an effect on reducing cortisol as is ashwagandha at dosages of 300 milligrams or more, but I take 50 milligrams of apigenin in capsule form every night before I go to sleep.

现在，它在减少皮质醇方面的效果并不像剂量为 300 毫克或更多的南非醉茄那么大，但我每天晚上睡觉前都会服用 50 毫克胶囊形式的芹菜素。

I've been doing that for well over eight years now.

我这样做已经八年多了。

And will continue to, because I find it's very helpful for my sleep.

并且会继续下去，因为我发现这对我的睡眠非常有帮助。

And here's a great opportunity for me to also say that there's evidence that Mag Threonate can indirectly activate pathways that might further help suppress cortisol.

我也有一个很好的机会说，有证据表明苏糖酸镁可以间接激活可能进一步帮助抑制皮质醇的途径。

So it makes sense why the sleep stack would include apigenin.

因此，睡眠堆栈中包含芹菜素的原因是有道理的。

Why apigenin can be useful for sleep is it's reducing cortisol.

为什么芹菜素对睡眠有用是因为它可以减少皮质醇。

Again, the four hours before sleep and the two hours after sleep are this key time for keeping cortisol low.

同样，睡前四个小时和睡后两个小时是保持低皮质醇水平的关键时间。

The logic I'm using is that apigenin is useful for enough things related to sleep and reducing cortisol that it makes sense to keep in my evening routine.

我使用的逻辑是，芹菜素对于与睡眠和减少皮质醇相关的足够有用，因此在我的晚上日常活动中保留它是有意义的。

I do take ashwagandha at a dosage of 300 milligrams.

我确实服用 300 毫克剂量的南非醉茄。

I take it, of course, in the evening and at night.

当然，我会在晚上和晚上服用。

If you're going to do anything to reduce your cortisol in the evening and at night, the best timing for that is going to be some time after dinner.

如果您打算在晚上采取任何措施来减少皮质醇，那么最佳时间是晚饭后一段时间。

I'm not going to say it's always 30 minutes before sleep or 60 minutes before sleep.

我不会说一定是睡前 30 分钟或睡前 60 分钟。

I tend to take apigenin and magnesium threonate about 30 to 60 minutes before I want to fall asleep.

我倾向于在入睡前约 30 至 60 分钟服用芹菜素和苏糖酸镁。

But the ashwagandha can come pretty much at any time in the evening with dinner or after dinner, frankly.

但坦率地说，南非醉茄几乎可以在晚上的任何时间吃晚饭或晚饭后来。

Its effects are known to last many hours, and that's the time when you want your cortisol lowest.

众所周知，它的效果会持续几个小时，而这正是您希望皮质醇最低的时间。

I want to reiterate, supplementation should never be the first line of attack when you're trying to adjust some biological mechanism or some health metric.

我想重申，当你试图调整某些生物机制或某些健康指标时，补充剂永远不应该成为第一道防线。

There are cases where people need prescription medication for that.

在某些情况下，人们需要处方药来治疗。

I do think when it comes to supplementation, that you not only get the best effects, but you understand whether something's working for you at a given dosage, if it's worth your money and time, et cetera, only once you're doing all the behavioral things right.

我确实认为，当涉及到补充剂时，只有当您正确执行所有行为时，您不仅可以获得最佳效果，而且还可以了解某种东西在给定剂量下是否对您有效，是否值得您花费金钱和时间等等。

I can't emphasize this enough.

我怎么强调都不为过。

Unless you're getting your behavioral steps correct, supplementation just doesn't make a whole lot of sense.

除非你的行为步骤正确，否则补充剂就没多大意义。

That said, rational supplementation with things like ashwagandha and apigenin, maybe magnesium threonate as well, they make sense from a mechanistic level.

也就是说，合理补充南非醉茄和芹菜素，也许还有苏糖酸镁，从机械层面来看是有意义的。

There are decent enough studies in humans to support their use for reducing cortisol.

有足够多的人体研究支持它们用于减少皮质醇。

And if you're somebody who's really trying to optimize your cortisol patterns across the 24-hour cycle, I do think they can be a useful tool, which is why I take them.

如果你真的想在 24 小时周期内优化你的皮质醇模式，我确实认为它们可以成为一个有用的工具，这就是我使用它们的原因。

Okay, let's talk about burnout.

好吧，我们来谈谈职业倦怠。

A lot of people will say, "I'm burnt out.

很多人会说：“我累坏了。

I'm just exhausted," or, "I'm wired and tired," which is frankly the worst kind of burnout because it's the kind of thing where you're still going, but you're exhausted.

我只是筋疲力尽了，”或者，“我筋疲力尽，疲惫不堪”，坦率地说，这是最糟糕的倦怠，因为这是一种你仍在前进的事情，但你已经筋疲力尽了。

Burnout is a real thing, okay?

倦怠是真实存在的，好吗？

Burnout reflects a number of different processes in the brain and body, but the one thing it doesn't reflect is that your adrenals are gone, or that they can't secrete adrenaline, or that they can't secrete cortisol.

倦怠反映了大脑和身体中的许多不同过程，但它没有反映的一件事是你的肾上腺消失了，或者它们不能分泌肾上腺素，或者它们不能分泌皮质醇。

Yes, there are certain medical conditions like Cushing's or Addison's.

是的，有某些疾病，例如库欣氏病或艾迪生氏病。

Cushing's is hyperelevated cortisol.

库欣氏综合症是皮质醇过高。

Addison's is basically adrenal insufficiency.

艾迪生氏症基本上是肾上腺皮质功能不全。

Okay?

好的？

It's an autoimmune condition where your adrenals literally can't release cortisol and adrenaline.

这是一种自身免疫性疾病，您的肾上腺实际上无法释放皮质醇和肾上腺素。

But most people out there who are feeling burnt out are not dealing with Addison's.

但大多数感到精疲力尽的人并不是在处理艾迪生综合症。

Okay?

好的？

Most people out there who are feeling burnt out are not dealing with Cushing's.

大多数感到精疲力尽的人并不是在应对库欣综合症。

If you think you're dealing with Cushing's, if you're dealing with really rounded face, accumulation of body fat around your midsection, you're feeling super stressed in the morning and other times of day, and you really feel like you're suffering from what might be hyperelevated cortisol levels, please see a doctor, ideally an endocrinologist.

如果您认为自己正在处理库欣氏综合症，如果您正在处理圆脸，腹部周围脂肪堆积，您在早上和一天中的其他时间感到压力很大，并且您确实感觉自己正在遭受皮质醇水平过高的困扰，请去看医生，最好是内分泌科医生。

There are great treatments for this that involve suppressing cortisol using medication at certain times of day.

有一些很好的治疗方法，包括在一天中的特定时间使用药物抑制皮质醇。

There's a test called the dexamethasone suppression test where you take a drug that mimics cortisol late at night.

有一种称为地塞米松抑制试验的测试，您可以在深夜服用一种模仿皮质醇的药物。

You see if it suppresses your cortisol the next morning.

第二天早上你看看它是否会抑制你的皮质醇。

There are all sorts of things that you can do to assess whether or not you actually have Cushing's or you actually have Addison's, and those need to be dealt with, with a medical doctor.

您可以采取多种措施来评估您是否确实患有库欣氏病或实际上患有艾迪生氏病，并且需要与医生一起处理这些问题。

However, most people out there who are struggling with burnout do not suffer from either of those conditions.

然而，大多数与倦怠作斗争的人并没有遭受这两种情况的困扰。

So does that mean burnout isn't real or that we can't deal with it?

那么这是否意味着倦怠并不存在或者我们无法应对它？

No. Burnout is very real.

不，倦怠是非常真实的。

However, most people don't understand burnout, or they try and go about treating burnout in exactly the wrong way.

然而，大多数人并不理解职业倦怠，或者他们试图以完全错误的方式治疗职业倦怠。

And here's the reason for that.

原因如下。

There are really two patterns of burnout, and this has been explored in the literature through the lens of trying to understand when cortisol is elevated and when it's lower across the 24-hour cycle in people that are saying, "I'm burnt out.

倦怠确实有两种模式，文献中对此进行了探讨，试图了解人们在 24 小时周期中皮质醇何时升高以及何时降低，这些人会说：“我精疲力尽了。

I'm wired and tired.

我已经疲惫不堪。

I'm suffering from brain fog.

我患有脑雾。

I'm getting sick all the time.

我总是生病。

I'm just exhausted," or, "I feel like I just can't keep up with life." Now, there can be a lot of reasons for those statements, psychological and otherwise.

我只是筋疲力尽，”或者，“我觉得我无法跟上生活的步伐。”现在，这些说法可能有很多原因，心理上的或其他方面的。

It's never just physical or just psychological.

它不仅仅是身体上的或心理上的。

Of course, the two things intersect.

当然，这两件事是交叉的。

But here's the good news.

但这里有个好消息。

Those two forms of burnout, you can figure out which one you have.

这两种形式的倦怠，你可以找出你属于哪一种。

And those two forms of burnout each have different approaches that they require in order to fix them.

这两种形式的倦怠都有不同的解决方法。

So let's talk about the first pattern of burnout, which is when people are waking up feeling super stressed.

那么，让我们来谈谈第一种倦怠模式，即人们醒来时感到压力巨大。

They're waking up with anxiety, ideally after some sleep, but maybe it's after just three, four hours of sleep.

他们在焦虑中醒来，最好是在睡了一段时间后，但也可能是在睡了三、四个小时之后。

They can't fall back asleep, and they're feeling just completely activated first thing in the morning, maybe far too early in the morning.

他们无法重新入睡，早上起来第一件事就是感觉自己完全被激活了，也许是太早了。

And then maybe they maintain that level of stress and activation into the early afternoon.

然后他们可能会一直保持这种压力和活跃程度直到下午早些时候。

Maybe they don't, but more typically, they crash in the afternoon.

也许他们不会，但更常见的是，他们会在下午崩溃。

They're just feeling exhausted by the afternoon, and they're just staring at the computer screen or just feeling like they're in a fog, they're forgetting things.

他们只是在下午感到筋疲力尽，他们只是盯着电脑屏幕，或者只是感觉自己陷入了迷雾，他们忘记了事情。

That's one very typical pattern of burnout.

这是一种非常典型的倦怠模式。

The other pattern of burnout is when people are feeling like they're waking up and they're just really sluggish.

倦怠的另一种模式是当人们感觉自己正在醒来，但实际上却非常迟钝。

They don't have energy.

他们没有能量。

They've got brain fog.

他们有脑雾。

They're drinking caffeine.

他们正在喝咖啡因。

They're hydrating.

它们正在保湿。

They're trying to do all the things, and they're just like they don't even have the energy to do them, and they just can't get into gear.

他们试图做所有的事情，但他们好像甚至没有精力去做这些事情，而且他们就是无法进入状态。

They have no get-up-and-go.

他们没有起床就走的能力。

But then when evening rolls around, they can't slow down.

但当夜幕降临时，他们就无法放慢脚步。

They can't calm their mind.

他们无法平静自己的心情。

They can't fall asleep.

他们无法入睡。

They're tired, but they're wired.

他们很累，但他们很兴奋。

Okay.

好的。

As you can see, those are two very distinct patterns of stress, of burnout, and as you can imagine, they require perhaps the same steps or different steps, but certainly at different times in order to resolve that burnout, in order to fix it.

正如您所看到的，这是两种截然不同的压力和倦怠模式，并且正如您可以想象的那样，它们可能需要相同的步骤或不同的步骤，但肯定需要在不同的时间才能解决倦怠，从而修复它。

You now know what those steps are, but first you have to ask yourself, if you're burnt out, which pattern are you suffering from?

现在你知道这些步骤是什么了，但首先你必须问自己，如果你精疲力尽，你正在遭受哪种模式的困扰？

Now, I know a number of you are going to shout out, "I'm suffering from both of them.

现在，我知道你们中的许多人会大声喊道：“我正遭受着这两种痛苦。

I'm exhausted all day and morning." Okay.

我一整天和早上都筋疲力尽了。”好的。

We could easily create a third category of burnout whereby you're just exhausted all the time, morning, day, and night.

我们可以很容易地创建第三种倦怠类型，即你每天早上、白天和晚上都感到筋疲力尽。

But if you're really exhausted at night, why aren't you falling asleep?

但如果你晚上真的很累，为什么还睡不着呢？

Probably because your mind is racing and you're too stressed, or you're falling asleep and then you're waking up after a couple of hours.

可能是因为你的思绪飞快，压力太大，或者你正在睡着，几个小时后你就醒了。

So you fit probably more into the second pattern of burnout, late phase burnout, as opposed to early phase burnout.

所以你可能更适合第二种倦怠模式，即后期倦怠，而不是早期倦怠。

So just to get clear on our terms, the first pattern of burnout is super stressed in the morning, exhausted in the afternoon, evening, and at night.

因此，为了明确我们的条件，倦怠的第一种模式是早上压力很大，下午、晚上和晚上精疲力尽。

Second pattern of burnout, stressed at night, exhausted in the morning.

第二种倦怠模式，晚上压力大，早上疲惫不堪。

You are now armed with the various tools to be able to correct either pattern of burnout.

您现在已经配备了各种工具来纠正任何一种倦怠模式。

If you're waking up with a ton of stress, maybe even a few hours before you should be waking up or want to wake up in order to get your full complement of sleep You need to do something to try and bring down or to reduce the angle on that rising cortisol first thing in the morning, because almost certainly your cortisol is just rising too fast.

如果你醒来时承受着巨大的压力，甚至可能是在你应该起床或想要醒来以获得充分睡眠的几个小时之前，你需要做一些事情来尝试降低或减少皮质醇上升的角度，因为几乎可以肯定你的皮质醇上升得太快了。

Remember, your cortisol is supposed to start rising a couple of hours before you wake up.

请记住，您的皮质醇应该在您醒来前几个小时开始上升。

It's not supposed to be what we call a square wave function, like go from flat to vertical.

它不应该是我们所说的方波函数，比如从平面到垂直。

Okay?

好的？

Here's what you should do.

这是你应该做的。

If you're waking up with a ton of stress, you're not sleeping enough, I highly recommend that you use a practice I've talked about before in this podcast, which is non-sleep deep rest, AKA Yoga Nidra.

如果你醒来时压力很大，说明你睡眠不足，我强烈建议你使用我之前在这个播客中讨论过的一种练习，即非睡眠深度休息，又名瑜伽休息术。

Some people call it Yoga Nidra.

有些人称之为瑜伽休息术。

I call it non-sleep deep rest.

我称之为非睡眠深度休息。

There are some differences between the two.

两者之间存在一些差异。

Not trying to take anything away from the practice of Yoga Nidra.

不试图从瑜伽休息术的练习中夺走任何东西。

But basically, non-sleep deep rest, AKA Yoga Nidra, involves doing some long exhale breathing for reasons that you now know slows your heart rate down.

但基本上，非睡眠深度休息，又名瑜伽休息术，涉及做一些长时间的呼气呼吸，其原因您现在已经知道会减慢您的心率。

It involves deliberately relaxing your body.

它涉及有意地放松你的身体。

It also involves you learning how to deliberately engage your parasympathetic nervous system.

它还涉及您学习如何有意识地调动副交感神经系统。

Now, some people will do NSDR or Yoga Nidra first thing in the morning when they wake up to avoid too much stress, and they'll fall back asleep.

现在，有些人早上起床后第一件事就是做 NSDR 或瑜伽休息术，以避免压力过大，然后他们就会重新入睡。

NSDR, non-sleep deep rest.

NSDR，非睡眠深度休息。

The idea with Yoga Nidra and NSDR is that you don't fall back asleep, that you stay awake, but you completely and progressively increase your relaxation in your body.

瑜伽休息术和 NSDR 的理念是，您不会重新入睡，而是保持清醒，而是完全、逐步地增加身体的放松程度。

However, if you fall back asleep, great.

不过，如果你能重新睡着，那就太好了。

Just make sure you set an alarm if you're going to do NSDR or Yoga Nidra first thing in the morning so that you don't oversleep and miss a work appointment or something like that.

如果您早上第一件事要做 NSDR 或瑜伽休息术，请确保设置闹钟，这样您就不会睡过头并错过工作约会或类似的事情。

But there are great data now showing that NSDR and Yoga Nidra done regularly for durations of anywhere from 10 minutes, actually the study I'm going to be referring to in a moment actually used 11 minutes.

但现在有大量数据表明，NSDR 和 Yoga Nidra 定期进行的持续时间从 10 分钟起，实际上我稍后要提到的研究实际上使用了 11 分钟。

Okay, so anywhere from 11 minutes to 30 minutes can significantly reduce cortisol levels.

好吧，11 分钟到 30 分钟之间的任何时间都可以显着降低皮质醇水平。

So this is good, right?

所以这很好，对吧？

Even though we've been talking this whole episode about you want your cortisol high in the morning, we're referring to a pattern of burnout where your cortisol is rising too fast in the morning.

尽管我们整集都在谈论你希望你的皮质醇在早上升高，但我们指的是一种倦怠模式，即你的皮质醇在早上上升得太快。

Doing NSDR can help adjust that slope so that it's not so steep.

进行 NSDR 可以帮助调整该斜率，使其不那么陡。

In fact, if you're somebody who wakes up and feels anxiety right away, even if you don't think you have this pattern of burnout, I highly recommend doing a 10-minute or even a 20-minute or 30-minute NSDR.

事实上，如果您是一个醒来后立即感到焦虑的人，即使您认为自己没有这种倦怠模式，我也强烈建议您进行 10 分钟甚至 20 分钟或 30 分钟的 NSDR。

It's available at completely zero cost.

它可以完全零成本获得。

You don't have to sign up for anything.

您无需注册任何东西。

I'll provide links to this in the show note captions.

我将在节目注释标题中提供指向此内容的链接。

There are several, some read by me.

有好几本，有一些是我读过的。

These are in pure audio form or combined audio/video form.

这些是纯音频形式或组合音频/视频形式。

You don't need to watch them, but we have them on YouTube.

您不需要观看它们，但我们在 YouTube 上有它们。

We have them on Spotify.

我们在 Spotify 上有它们。

We have them in Apple format.

我们有 Apple 格式的文件。

We have them in a bunch of different formats.

我们有多种不同的格式。

And I also provide links to some of the ones that are read by other people whose NSDRs are very effective and that I personally use, such as Kelly Boys and others who have recorded NSDRs of different durations.

我还提供了一些由其他 NSDR 非常有效的人阅读过并且我个人使用的链接，例如 Kelly Boys 和其他记录了不同持续时间的 NSDR 的人。

It's an extremely powerful tool for reducing your cortisol levels.

它是降低皮质醇水平的极其强大的工具。

But in addition to that, it's a very powerful tool for you to be able to self-direct your own activation of that parasympathetic nervous system, to self-direct your own relaxation at a time when your system is by default driving you in the exact opposite direction.

但除此之外，它还是一个非常强大的工具，让您能够自我引导副交感神经系统的激活，在您的系统默认情况下将您引向完全相反的方向时，自我引导自己的放松。

So if you're somebody suffering from this first type of burnout, I highly recommend you start implementing an NSDR practice, especially if you wake up in the middle of the night or you wake up really early in the morning and you can't just naturally fall back asleep.

因此，如果您患有第一种类型的倦怠，我强烈建议您开始实施 NSDR 实践，特别是如果您在半夜醒来或早上很早就醒来并且无法自然地重新入睡。

Okay, so ideally, you're doing NSDR right as you wake up in the morning.

好的，理想情况下，您早上醒来时就正在做 NSDR。

Ideally, you do it for 30 minutes, but most people probably won't have the time for that.

理想情况下，您可以做 30 分钟，但大多数人可能没有时间这样做。

So maybe you do 20, maybe you do 10.

所以也许你做了 20 个，也许你做了 10 个。

Again, we have zero-cost scripts for all of those, 10, 20, and 30-minute long.

同样，我们为所有这些内容提供了零成本脚本，长度为 10 分钟、20 分钟和 30 分钟。

You wake up.

你醒来吧。

The first thing you should do is hydrate.

你应该做的第一件事就是补充水分。

Well, use the restroom if you need to, then hydrate.

好吧，如果需要的话可以去洗手间，然后补充水分。

You might say, "Wait, hydration is going to raise my cortisol more." Trust me, hydrate.

你可能会说，“等等，水分会使我的皮质醇水平更高。”相信我，补水。

Also, get bright light in your eyes.

另外，让明亮的光线进入你的眼睛。

This is going to help adjust the timing of your maximal cortisol peak.

这将有助于调整皮质醇最大峰值的时间。

In circadian nerd speak, it's called the acrophase.

用昼夜节律书呆子的话来说，它被称为末期。

Believe it or not, they call the peak of your cortisol peak on the 24-hour cycle the acrophase.

不管你相信与否，他们将 24 小时周期中皮质醇的峰值称为顶峰期。

They needed to give it a name.

他们需要给它一个名字。

So your acrophase is going to be timed correctly to when you're waking up, not before waking up.

因此，你的末期将正确地安排在你醒来时，而不是醒来之前。

Okay?

好的？

So we're doing one thing, NSDR or Yoga Nidra, to try and keep your brain and body in a more sleep-like state, and now we're going to do another thing right after you wake up to try and make the peak in your cortisol, your acrophase, after that.

因此，我们正在做一件事，NSDR 或瑜伽休息术，试图让你的大脑和身体处于更接近睡眠的状态，现在我们将在你醒来后立即做另一件事，尝试让你的皮质醇（即顶峰期）达到峰值。

Okay?

好的？

So we're trying to shift that peak out a little bit by hydrating and by getting bright light in your eyes, ideally from sunlight.

因此，我们正在尝试通过补水和让眼睛接受明亮的光线（最好是阳光）来稍微改变这个峰值。

If not sunlight, 10,000 lux artificial light, as we discussed earlier.

如果不是阳光，也可以是 10,000 勒克斯的人造光，正如我们之前讨论的那样。

Here's the thing that you don't want to do.

这是您不想做的事情。

You don't want to ingest caffeine right away.

您不想立即摄入咖啡因。

If you recall, the reason for suggesting that some people push their caffeine intake out 60 to 90 minutes after waking is because caffeine will extend the duration over which cortisol is available.

如果您还记得的话，之所以建议一些人在起床后 60 至 90 分钟停止摄入咖啡因，是因为咖啡因会延长皮质醇可用​​的时间。

And if you drink caffeine first thing in the morning, yes, that will happen, but the drop in cortisol that occurs late morning and early afternoon is going to be very, very sharp, and you want to make that a little bit flatter.

如果你早上第一件事就是喝咖啡因，是的，这种情况会发生，但是上午晚些时候和下午早些时候皮质醇的下降会非常非常剧烈，你想让它变得更平缓一些。

Now, a little bit later, we're going to talk about how a flattening of the cortisol curve is a bad thing, but here we're just trying to make it a little bit flatter by shifting your caffeine intake out a little bit.

现在，稍后我们将讨论皮质醇曲线变平是一件坏事，但在这里我们只是试图通过稍微减少咖啡因的摄入量来使其变得更平坦。

Not only will this help you get through the afternoon with more energy, and by the way, ingesting it 60 to 90 minutes later than you normally would after waking is not going to disrupt your sleep at night, but it's going to make sure that you have enough energy to get through the afternoon, and it's also going to make sure that that morning cortisol peak isn't too high and too long, too early.

这不仅可以帮助您以更多的能量度过整个下午，而且顺便说一下，比平常起床后晚 60 到 90 分钟摄入它不会扰乱您晚上的睡眠，而且可以确保您有足够的能量度过整个下午，而且还可以确保早上的皮质醇峰值不会太高、太长、太早。

Okay, so we're just trying to shift that peak out a little bit, and then we're trying to make that drop in cortisol a little bit longer.

好的，所以我们只是试图将峰值移出一点，然后我们尝试让皮质醇的下降时间更长一些。

This might seem like subtle details, but these subtle adjustments in these behaviors can have a significant impact on how much energy you feel and how distributed that energy is across the day in ways that are going to benefit you.

这可能看起来像是微妙的细节，但这些行为的这些微妙调整可以对您感受到的能量以及能量在一天中的分布方式产生重大影响，从而使您受益。

Okay, so now let's talk about the second pattern of burnout.

好的，现在我们来谈谈第二种倦怠模式。

The second pattern of burnout is the one where people are waking up tired.

第二种倦怠模式是人们醒来时感到疲倦。

They're dragging through the morning despite presumably drinking a lot of caffeine.

尽管他们可能喝了很多咖啡因，但他们还是熬过了一个早上。

They can't get into gear They have brain fog in the afternoon, or maybe they really start to feel like they're awake at 2:00 in the afternoon, and they have trouble falling asleep at night, often from stress and exhaustion.

他们无法进入状态 他们在下午出现脑雾，或者他们可能在下午 2:00 真正开始感觉自己是醒的，并且他们在晚上难以入睡，通常是由于压力和疲惫。

So it's not like they're hyper-functional at night getting a ton done.

因此，他们在晚上并没有表现出超强的能力来完成大量工作。

That would be, I should mention, the kind of night owl pattern.

我应该提到，这就是夜猫子模式。

I don't want to be disparaging of or discourage night owls.

我不想贬低或劝阻夜猫子。

If you're naturally a night owl and that works for you, it works with your work, it works with your schooling, works with your relationships, great.

如果你天生是个夜猫子，而这对你有用，对你的工作、你的学业、你的人际关系都有效，那就太好了。

Okay?

好的？

I'm not a night owl, but some percentage of people are night owls.

我不是夜猫子，但有些人是夜猫子。

There's a chronotype, a genetic wiring that makes certain people night owls.

有一种睡眠类型，一种基因线路，使某些人成为夜猫子。

But real classic night owls, when they follow a night owl schedule, their cortisol rhythm is exactly the same as everyone else's.

但真正的经典夜猫子，当他们遵循夜猫子时间表时，他们的皮质醇节律与其他人完全相同。

It's just shifted a few hours later.

几个小时后就换了。

Okay?

好的？

So it's not like the contour of their cortisol rhythm looks any different, it's just shifted later.

所以他们的皮质醇节律的轮廓看起来并没有什么不同，只是后来发生了变化。

And night owls typically, if their life allows for it, like being night owls.

如果生活允许的话，夜猫子通常会喜欢当夜猫子。

With type two burnout, I'm not talking about that.

对于第二型倦怠，我不会谈论这个。

I'm talking about people that at one point in their life felt pretty good waking up at between 6:00 and 8:00 a.m.

我说的是那些在生命中某个时刻在早上 6:00 到 8:00 之间醒来感觉非常好的人。

in the morning, which is when most people wake up in the morning.

早上，这是大多数人早上醒来的时间。

I'm talking about people who would like to go to sleep by 10:00 or 11:00 p.m., but they're not able to do that.

我说的是那些想在晚上 10:00 或 11:00 之前入睡的人，但他们无法做到这一点。

I'm talking about people here, again, that have trouble getting into gear early in the day, and then come nighttime, their levels of energy and certain mental ruminations and just their stress levels are just really high, even if they're exhausted.

我再次谈论这里的人们，他们在白天早些时候很难进入状态，然后到了晚上，他们的能量水平和某些精神沉思以及他们的压力水平非常高，即使他们已经精疲力尽。

If this is you, you really need to start thinking about the six hours before you would like to fall asleep and the two hours afterwards.

如果你是这样，你真的需要开始考虑入睡前的六个小时和入睡后的两个小时。

How do you do that?

你是怎么做到的？

Well, I already talked about all the things you should avoid doing in the evening, avoiding bright light, etcetera.

好吧，我已经讨论了晚上应该避免做的所有事情，避免强光等等。

By the way, if you are in the long days of summer and spring and the sun is going down at 7:30 or 8:30, that's fine.

顺便说一句，如果你正处于漫长的夏季和春季，并且太阳在 7:30 或 8:30 落山，那就没问题了。

In fact, we now know that if you view sunlight late in the day, provided the sun is out, which is the only way you can view sunlight as far as I know, viewing that sunlight will actually adjust the sensitivity of your retina a little bit, such that bright light from artificial sources won't have quite as much of a detrimental effect at suppressing melatonin at night when you're indoors under artificial lights.

事实上，我们现在知道，如果你在一天中晚些时候观看阳光，只要太阳出来了，据我所知，这是你观看阳光的唯一方式，观看阳光实际上会稍微调整你视网膜的敏感度，这样当你在室内人造光下时，来自人造光源的明亮光不会对夜间抑制褪黑激素产生太大的不利影响。

You still want to dim them late at night, but by all means, if there's a beautiful sunset out, take a sunset walk.

你仍然想在深夜将它们调暗，但无论如何，如果有美丽的日落，那就去日落散步吧。

Walk in the direction of the sun, look at the sunlight, blink as needed to protect your eyes, but see those beautiful sunsets.

沿着太阳的方向行走，看着阳光，根据需要眨眼以保护眼睛，但看到那些美丽的日落。

You'll notice that throughout today's episode, I've not focused on specific clock times.

您会注意到，在今天的整集中，我并没有关注特定的时钟时间。

I've given ranges.

我已经给出了范围。

Most people wake up here.

大多数人都是在这里醒来的。

Most people go to sleep here.

大多数人都会在这里睡觉。

I've given ranges because, of course, day length changes across the year, especially if you're living closer to the poles.

当然，我给出了范围，因为一年中白天的长度会发生变化，特别是如果你住在靠近两极的地方。

So if you're somebody who's suffering from type two burnout and it's 7:30 at night and the sun's still out, by all means, go for a nice relaxing walk.

因此，如果您患有第二型职业倦怠，而且现在是晚上 7:30，太阳还没有出来，那么无论如何，都可以去轻松地散步。

That's going to be part of your regimen for bringing down your levels of autonomic activation, for reducing your cortisol.

这将成为降低自主神经激活水平、减少皮质醇的疗法的一部分。

By all means, also avoid caffeine.

无论如何，也要避免摄入咖啡因。

By all means, also avoid stress.

无论如何，也要避免压力。

And when you get indoors, by all means, do everything you can to dim the lights, to bring your levels of stress down.

当您进入室内时，请尽一切努力调暗灯光，以减轻压力。

Take five minutes.

花五分钟。

I know it sounds like a lot, but just five minutes and do a physiological sigh of the sort that I described before, double inhale, long exhale, and just repeat that for about three to five minutes.

我知道这听起来很多，但只要五分钟，然后做我之前描述的那种生理叹息，双吸气，长呼气，然后重复大约三到五分钟。

I ran a clinical trial with my colleague David Spiegel at Stanford a few years ago where we had people do that, and what we found is it not only calms them in those five minutes, not only reduces heart rate, increases heart rate variability, which is a signature, by the way, of self-calming.

几年前，我和斯坦福大学的同事大卫·斯皮格尔（David Spiegel）进行了一项临床试验，让人们这样做，我们发现这不仅能让他们在那五分钟内平静下来，不仅降低心率，还增加心率变异性，顺便说一句，这是自我平静的标志。

It also improved sleep, it improved mood at times outside of that five minutes.

它还改善了睡眠，有时在五分钟之外也改善了情绪。

It's a very powerful tool.

这是一个非常强大的工具。

And again, five minutes is barely anything, but if you take that time, you're going to benefit from that certainly in the time that you're doing it and in the hours after with the ease of being able to fall asleep, but also the next day.

再说一次，五分钟几乎没什么用处，但如果你花这段时间，你肯定会在你做这件事的时候以及之后的几个小时内受益，并且能够轻松入睡，而且第二天也是如此。

So much of recovering from burnout, especially type two burnout, is about getting your nighttime cortisol low so that your morning cortisol levels can be elevated again and that you can have that energy in the morning, which then sets in motion the proper overall cortisol rhythm.

从倦怠（尤其是第二型倦怠）中恢复的大部分内容是降低夜间皮质醇水平，以便早晨皮质醇水平再次升高，并且您可以在早上拥有能量，然后启动适当的整体皮质醇节律。

If you're starting to sense a repeating theme, indeed, it's because your cortisol rhythm is repeating, and you got that peak that ideally comes in the morning, and then you have that trough, what in nerd speak we call the nadir, right?

如果你开始感觉到一个重复的主题，确实，这是因为你的皮质醇节律正在重复，并且你在理想的早晨达到了峰值，然后你就遇到了低谷，用书呆子的话来说，我们称之为最低点，对吧？

The peak is the acrophase.

峰是顶峰期。

Scientists are-- I don't know.

科学家们——我不知道。

I don't know if they're just making up names for fun or they need this.

我不知道他们只是为了好玩而起名字还是他们需要这个。

Peak and acrophase are the same thing.

峰值和顶峰是同一回事。

Nadir or trough in cortisol is coming late at night and as you fall asleep and into the early hours of sleep.

皮质醇的最低点或低谷会在深夜、入睡和入睡初期出现。

Having that pattern and having those peaks and the trough aligned to the right time of your schedule for you, for what you need to do in life, for your kids, for your job, for school, for athletics, etcetera, is so critical and it's absolutely under your control.

拥有这种模式，并将这些高峰和低谷与你的日程安排的正确时间对齐，对于你在生活中需要做的事情，对于你的孩子，对于你的工作，对于学校，对于体育运动等等，是非常重要的，并且它绝对在你的控制之下。

And I see so many areas of health and wellness, so many areas where people are trying to troubleshoot illness.

我看到了很多健康和保健领域，很多领域人们都在努力解决疾病问题。

Like they're getting sick all the time, or they're dealing with an autoimmune issue, or they're dealing with metabolic issues and things of that sort.

就像他们一直在生病，或者他们正在处理自身免疫问题，或者他们正在处理新陈代谢问题和诸如此类的问题。

And so many times it seems that what's happened is this cortisol curve has just shifted too late, or it's being spiked in the afternoon, or it's being spiked at night.

很多时候，似乎发生的情况是皮质醇曲线移动得太晚，或者在下午达到峰值，或者在晚上达到峰值。

And yes, we could talk about all the reasons why with modern electronics and technology we're biasing ourselves towards these patterns of late shifted cortisol and disrupted cortisol rhythms.

是的，我们可以讨论为什么现代电子和技术让我们偏向于这些皮质醇迟移和皮质醇节律紊乱的模式的所有原因。

But look, technology's not going anywhere.

但你看，技术并没有进步。

What is here to stay is your ability to engage with those technologies and to do the proper things like exercise and eating, etcetera, and self-calming at the appropriate times of your schedule so that you can get your cortisol rhythms back in check.

留下来的是你使用这些技术的能力，并在你的日程安排的适当时间做适当的事情，如锻炼和饮食等，以及自我平静，以便你可以重新控制你的皮质醇节律。

And I promise you, if you do that, you're going to see an outsized positive effect on everything, mood, focus, alertness, sleep, which then, of course, feeds back on elevated mood, focus, alertness, and sleep.

我向你保证，如果你这样做，你会看到对一切的巨大积极影响，情绪、注意力、警觉性、睡眠，然后，当然，这会反馈到情绪、注意力、警觉性和睡眠的提升。

The early part of your day, the middle of your day, and the end of your day and night are linked.

一天的早些时候、中午以及一天的结束和夜晚是相互关联的。

What are they linked by?

它们是通过什么联系起来的？

Your cortisol rhythms.

你的皮质醇节律。

How do you control those cortisol rhythms?

你如何控制皮质醇节律？

By grabbing ahold of the time of day in which they're most challenging and starting to do as many things as you possibly can to bring your cortisol up, if that's what's needed early in the day, or down Which is what's needed late in the day.

抓住一天中最具挑战性的时间，开始做尽可能多的事情来提高你的皮质醇（如果这是当天早些时候需要的），或者降低你的皮质醇（如果这是当天晚些时候需要的）。

Wherever your main pain point is along the 24-hour day and night, that's where you should focus your efforts first.

无论您的主要痛点在 24 小时白天还是夜晚的哪个位置，您都应该首先集中精力。

And from there, you can start making adjustments in the other protocols in order to get things exactly right for you.

从那里开始，您可以开始对其他协议进行调整，以使事情完全适合您。

It's possible, but start where you're experiencing the most pain first.

这是可能的，但首先要从最疼痛的地方开始。

In fact, so much of what we see out there in the discussions around health and challenges with health, whether or not it's chronic stress or whether or not it's challenges as we age in getting great sleep and having energy, if you look at the literature, it almost always comes back to cortisol.

事实上，我们在有关健康和健康挑战的讨论中看到的很多内容，无论是长期压力，还是随着年龄的增长，获得良好睡眠和精力充沛的挑战，如果你看一下文献，它几乎总是回到皮质醇。

Maybe not as the only problem, but as a key role in those problems and a key path to fix them.

也许不是唯一的问题，而是这些问题中的关键角色以及解决这些问题的关键路径。

In fact, there's a beautiful paper that compared male and female differences in cortisol secretion patterns, and they look pretty much similar up until about age 40.

事实上，有一篇漂亮的论文比较了男性和女性皮质醇分泌模式的差异，并且直到 40 岁左右，他们看起来都非常相似。

Actually, what you find is that women have slightly lower basal levels of cortisol, if you look at any one time point along the 24-hour rhythm, up until about age 40.

事实上，如果你观察 24 小时节奏中的任何一个时间点，直到 40 岁左右，你会发现女性的皮质醇基础水平略低。

Then what happens is, as men and women get older, from about 40 out to 70, they look across a pretty broad range of ages, what you find is that the morning peak in cortisol tends to come down a little bit.

然后发生的事情是，随着男性和女性年龄的增长，从大约 40 岁到 70 岁，他们的年龄范围相当广泛，你会发现皮质醇的早晨峰值往往会下降一点。

In fact, the acrophase, that peak, tends to be a bit more rounded as opposed to peaked, which means that the drop in cortisol in the early afternoon and evening is actually more gradual.

事实上，顶峰阶段，即峰值，往往比峰值更圆润一些，这意味着下午早些时候和晚上皮质醇的下降实际上更加缓慢。

It's flattening.

它正在变平。

And a flattening of the cortisol curve has been shown in other studies to actually predict lower lifespan, certainly in response to health challenges like cancer.

其他研究表明，皮质醇曲线变平实际上可以预测寿命缩短，这当然是为了应对癌症等健康挑战。

And here's the good news, practices which adjust stress down in the afternoon in those people combating cancer actually predicted survivability.

好消息是，对于那些与癌症作斗争的人来说，在下午调节压力的做法实际上可以预测生存率。

In other words, the bigger the peak, the more rapid the decline in cortisol into the afternoon, and the lower it stayed at night, the longer people lived and the more successful people were in overcoming diseases such as cancer.

换句话说，峰值越大，皮质醇到下午的下降速度就越快，而晚上的皮质醇水平越低，人们的寿命就越长，人们在克服癌症等疾病方面就越成功。

Now, I'm not saying that's the only thing that allowed them to do that, but it makes perfect sense based on everything we know about the interactions between cortisol and the immune system, between stress and survivability, between longevity and between the production of all sorts of things that relate to glucose metabolism, dopamine, et cetera, and so on.

现在，我并不是说这是唯一让他们能够做到这一点的东西，但根据我们所知道的关于皮质醇和免疫系统之间、压力和生存能力之间、长寿之间以及与葡萄糖代谢、多巴胺等相关的各种物质的产生之间的相互作用的一切，这是完全有道理的。

Another interesting point is that as women transition from perimenopause to menopause, so of course this is correlated with aging, but the exact age that it occurs differs between women, but it's roughly between the ages of late 30s to early 50s, depending on the person.

另一个有趣的点是，随着女性从围绝经期过渡到更年期，所以这当然与衰老有关，但具体发生的年龄因女性而异，但大致在30岁末到50岁出头之间，因人而异。

There's also a characteristic flattening out of the cortisol rhythm into the afternoon.

到了下午，皮质醇节律也会出现特有的趋平现象。

That's the way it's described in the literature across all these different situations, menopause, aging, when people are combating a chronic illness, and so forth, is this flattening of the afternoon cortisol curve.

这就是文献中在所有这些不同情况下描述的方式，更年期、衰老、当人们与慢性疾病作斗争时等等，下午皮质醇曲线的平坦化就是这样的。

What this speaks to, again, is the critical importance of high morning cortisol.

这再次说明了早晨皮质醇水平较高的重要性。

You want to emphasize that.

你想强调这一点。

Yes, you want to get enough sleep, but you want high morning cortisol.

是的，您想要获得充足的睡眠，但您想要早上高皮质醇。

You want to get out and into your day.

你想要走出去，开始新的一天。

If that day for you starts at 4:00 a.m., okay.

如果您的这一天从凌晨 4:00 开始，也可以。

If it starts at 5:00, 6:00, 7:00, 8:00 a.m., okay.

如果早上 5:00、6:00、7:00、8:00 开始，可以。

We're not talking about the exact time you wake up, but you want to get enough sleep prior to that.

我们不是在谈论您醒来的确切时间，而是您希望在此之前获得充足的睡眠。

For most people, it's going to be six to eight hours.

对于大多数人来说，这将是六到八个小时。

There are you rare ones out there that can get by on four to five hours, but the data really point to the fact that most people should get six to eight hours, maybe nine or maybe more if you're a kid and you're developing or you're combating an illness or something, but six to eight hours.

很少有人能坚持四到五个小时，但数据确实表明这样一个事实：大多数人应该有六到八个小时，也许是九个小时，甚至更多，如果你是个孩子，正在发育或正在与疾病或其他疾病作斗争，但六到八个小时。

When you wake up, spike that cortisol using the tools we described.

当您醒来时，使用我们描述的工具来增加皮质醇。

Then make sure that cortisol doesn't come down far too fast.

然后确保皮质醇不会下降得太快。

You don't want a vertical drop in it.

你不希望它垂直下降。

This isn't like a rollercoaster at one of these theme parks that's basically a vertical drop.

这不像这些主题公园的过山车，基本上是垂直下降。

You want a relatively steep drop, and you want that cortisol coming down into the afternoon such that by late afternoon and evening, it's down, and then you want to keep it down.

你想要一个相对陡峭的下降，你想要皮质醇在下午下降，这样到下午晚些时候和晚上，它就会下降，然后你想要把它保持在低水平。

You want to do things to stay calm.

你想做一些事情来保持冷静。

It doesn't mean that you can't go out and have a good time.

这并不意味着您不能出去玩得开心。

It doesn't mean that you can't have a dinner party and engage in that.

这并不意味着您不能举办晚宴并参与其中。

You can do those things, but those aren't stressful things.

你可以做这些事情，但这些都不是有压力的事情。

Keep your stress levels down.

降低压力水平。

Keep your cortisol levels down, certainly as you transition into sleep.

降低皮质醇水平，尤其是在进入睡眠状态时。

If you can master this pattern for just three to four days, you're going to notice a significant improvement in your overall wellbeing, every metric of wellbeing, energy, focus, et cetera, sleep quality, and on and on.

如果你能掌握这种模式三到四天，你就会发现你的整体健康状况、健康状况、精力、注意力等每一个指标、睡眠质量等等都有显着改善。

And in fact, we didn't go into it today, but there is a vast literature that shows that if you get your cortisol rhythm right, it improves your cognition.

事实上，我们今天没有深入探讨，但有大量文献表明，如果你的皮质醇节律正确，它会改善你的认知。

There's also a vast literature showing that if your cortisol is disrupted in a way that your cortisol is too high in the afternoon, your cognition suffers.

还有大量文献表明，如果你的皮质醇受到干扰，导致下午皮质醇过高，你的认知就会受到影响。

There's actually a known reason for this, I can't help but sneak this in, which is that your hippocampus, this brain area that's involved in learning and memory, is chock-a-block full of cortisol receptors.

实际上有一个已知的原因，我忍不住要偷偷讲一下，那就是你的海马体，这个涉及学习和记忆的大脑区域，充满了皮质醇受体。

And what happens is if your cortisol is elevated at the wrong times for too long, you actually get degeneration of these neurons in the hippocampus.

如果你的皮质醇在错误的时间升高太久，你的海马体中的这些神经元实际上就会退化。

It's a bad situation for two reasons.

这是一个糟糕的情况，原因有两个。

One, cognition and memory suffer.

第一，认知和记忆受到影响。

The other reason is that the hippocampus itself is involved in contextual control over the cortisol cycle, meaning the hippocampus is vital for you to be able to interpret when something is merely arousing, exciting, versus stressful.

另一个原因是海马体本身参与皮质醇循环的情境控制，这意味着海马体对于你能够解释什么事情仅仅是唤起、兴奋或有压力至关重要。

And so as that structure degenerates, you can't remember as many things, which itself is stressful, but also your ability to regulate stress is reduced.

当这种结构退化时，你就记不住那么多事情，这本身就有压力，而且你调节压力的能力也会降低。

There are literally hundreds of studies on this, from animals and in humans.

实际上有数百项针对动物和人类的研究。

So getting your cortisol rhythm correct and controlling it is going to serve you immensely well.

因此，正确控制皮质醇节律将对您大有裨益。

Having the cortisol pattern of high in the morning, low in the afternoon and at night is the cortisol pattern you want, which means that everything that we've talked about today in terms of protocols, whether or not they are Behavioral involving exercise, whether or not they're involving nutrition, whether or not they're involving supplementation.

早上高、下午和晚上低的皮质醇模式是你想要的皮质醇模式，这意味着我们今天在协议方面讨论的一切，无论它们是否涉及运动的行为，无论它们是否涉及营养，无论它们是否涉及补充。

Although I should say for supplementation, I recommend that kids not use supplements to control cortisol.

虽然我应该说补充剂，但我建议孩子们不要使用补充剂来控制皮质醇。

I should say if you're 18 or younger, you should be really cautious about using supplements of any kind.

我应该说，如果您年满 18 岁或以下，则在使用任何种类的补充剂时都应该非常谨慎。

There are a few like creatine, which may be okay, or some whey protein if your parent decides it's okay.

有一些像肌酸，可能没问题，或者一些乳清蛋白，如果你的父母认为没问题的话。

Talk to your parents, kids.

和你的父母、孩子谈谈。

But certainly if you're 18 or older, all the things that we've talked about today are applicable for getting your cortisol rhythm right.

但当然，如果您年满 18 岁或以上，我们今天讨论的所有内容都适用于让您的皮质醇节律保持正常。

Thank you for joining for today's discussion about cortisol, how to regulate it for sake of overcoming burnout, and just generally for improving your health and navigating life more effectively by controlling your cortisol rhythms.

感谢您参加今天关于皮质醇的讨论，讨论如何调节皮质醇以克服倦怠，以及通过控制皮质醇节律来改善您的健康并更有效地驾驭生活。

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

In addition, please follow the podcast by clicking the follow button on both Spotify and Apple.

此外，请通过单击 Spotify 和 Apple 上的关注按钮来关注播客。

And on both Spotify and Apple, you can leave us up to a five-star review, and you can now leave us comments at both Spotify and Apple.

在 Spotify 和 Apple 上，您可以给我们留下五星级的评论，现在您可以在 Spotify 和 Apple 上给我们留下评论。

Please also check out the sponsors mentioned at the beginning and throughout today's episode.

另请查看今天节目开头和整个节目中提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

If you have questions for me or comments about the podcast or guests or topics that you'd like me to consider for the Huberman Lab podcast, please put those in the comments section on YouTube.

如果您对我有疑问，或者对播客或嘉宾有意见，或者您希望我为 Huberman Lab 播客考虑的主题，请将这些意见放入 YouTube 的评论部分。

I do read all the comments.

我确实阅读了所有评论。

For those of you that haven't heard, I have a new book coming out.

对于那些还没有听说过的人，我即将出版一本新书。

It's my very first book.

这是我的第一本书。

It's entitled "Protocols: An Operating Manual for the Human Body." This is a book that I've been working on for more than five years, and that's based on more than 30 years of research and experience.

它的标题是“协议：人体操作手册”。这本书是我花了五年多时间编写的，它基于 30 多年的研究和经验。

And it covers protocols for everything from sleep to exercise to stress control, protocols related to focus and motivation, and of course, I provide the scientific substantiation for the protocols that are included.

它涵盖了从睡眠到运动再到压力控制的所有协议，以及与注意力和动机相关的协议，当然，我为所包含的协议提供了科学依据。

The book is now available by presale at protocolsbook.com.

该书现已在protocolbook.com 上预售。

There you can find links to various vendors.

在那里您可以找到各个供应商的链接。

You can pick the one that you like best.

您可以选择您最喜欢的一个。

Again, the book is called "Protocols: An Operating Manual for the Human Body." And if you're not already following me on social media, I am Huberman Lab on all social media platforms.

同样，这本书的名字是“协议：人体操作手册”。如果您还没有在社交媒体上关注我，我是所有社交媒体平台上的 Huberman Lab。

So that's Instagram, X, Threads, Facebook, and LinkedIn.

这就是 Instagram、X、Threads、Facebook 和 LinkedIn。

And on all those platforms, I discuss science and science-related tools, some of which overlaps with the content of the Huberman Lab podcast, but much of which is distinct from the information on the Huberman Lab podcast.

在所有这些平台上，我讨论科学和与科学相关的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分与胡伯曼实验室播客上的信息不同。

Again, it's Huberman Lab on all social media platforms.

同样，所有社交媒体平台上都是 Huberman Lab。

And if you haven't already subscribed to our Neural Network Newsletter, the Neural Network Newsletter is a zero-cost monthly newsletter that includes podcast summaries as well as what we call protocols in the form of one to three-page PDFs that cover everything from how to optimize your sleep, how to optimize dopamine, deliberate cold exposure.

如果您还没有订阅我们的神经网络时事通讯，神经网络时事通讯是一份零成本的月度时事通讯，其中包括播客摘要以及我们所说的一到三页 PDF 形式的协议，涵盖从如何优化睡眠、如何优化多巴胺、故意冷暴露等所有内容。

We have a foundational fitness protocol that covers cardiovascular training and resistance training.

我们有一个基本的健身方案，涵盖心血管训练和阻力训练。

All of that is available completely zero cost.

所有这些都是完全零成本可用的。

You simply go to hubermanlab.com, go to the Menu tab in the top right corner, scroll down to Newsletter, and enter your email.

您只需访问 hubermanlab.com，转到右上角的“菜单”选项卡，向下滚动到新闻通讯，然后输入您的电子邮件即可。

And I should emphasize that we do not share your email with anybody.

我要强调的是，我们不会与任何人分享您的电子邮件。

Thank you once again for joining me for today's discussion all about cortisol.

再次感谢您参加今天有关皮质醇的讨论。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。

"I don't think I can be your friend," Isabella said.

“我想我不能成为你的朋友，”伊莎贝拉说。

Rebecca's stomach flipped.

丽贝卡的胃翻腾起来。

This is the love story of real Hinge couple Isabella and Rebecca, written and read by me, Tembi Denton-Hurst.

这是真实的铰链夫妇伊莎贝拉和丽贝卡的爱情故事，由我 Tembi Denton-Hurst 撰写和阅读。

Listen to the free audiobook now.

立即收听免费有声读物。