How to Control Your Metabolism by Thyroid & Growth Hormone

Andrew Huberman: Welcome to the Huberman Lab Podcast where we discuss science and science-based tools for everyday life.

Andrew Huberman：欢迎来到 Huberman 实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

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

这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Our first sponsor is Four Sigmatic.

我们的第一个赞助商是四西格玛蒂克。

Four Sigmatic is a wellness company that makes mushroom coffee.

Four Sigmatic 是一家生产蘑菇咖啡的健康公司。

And if you're asking yourself, why would you want to put mushrooms in coffee?

如果你问自己，为什么要在咖啡里放蘑菇？

First of all, let me tell you these are not psychedelic mushrooms and no, the coffee doesn't taste like mushrooms.

首先，让我告诉你，这些不是迷幻蘑菇，不，咖啡的味道不像蘑菇。

The coffee is delicious and you don't taste mushrooms at all.

咖啡很美味，而且你根本尝不到蘑菇的味道。

I know this because I've been using Four Sigmatic coffee and been stocking it in my laboratory for several years now long before I ever had the podcast or Four Sigmatic was a sponsor.

我知道这一点，因为早在我有播客或四西格玛成为赞助商之前，我就一直在使用四西格玛咖啡，并将其存放在我的实验室里好几年了。

The two kinds of mushrooms that are in Four Sigmatic coffee our lion's mane and chaga mushrooms, both of which have been shown to have a slight anxiolytic effect to reduce anxiety.

四西格玛咖啡中的两种蘑菇是狮子鬃毛蘑菇和白桦茸蘑菇，这两种蘑菇都已被证明具有轻微的抗焦虑作用，可以减少焦虑。

And lion's mane has also been shown in several studies to lower the symptoms of depression just slightly.

多项研究还表明，狮子鬃毛可以稍微减轻抑郁症状。

Although I wouldn't consider it a treatment for depression, that's an attractive benefit, as well as have some effect at offsetting cognitive decline.

虽然我不认为它是治疗抑郁症的方法，但这是一个有吸引力的好处，并且对抵消认知能力下降有一定作用。

Albeit slightly, the effects were real in the studies that I've found.

尽管影响很小，但在我发现的研究中，这种影响是真实存在的。

So if you'd like to try Four Sigmatic, you can go to foursigmatic.com/huberman.

因此，如果您想尝试 Foursigmatic，可以访问 foursigmatic.com/huberman。

That's foursigmatic.com/huberman.

这是 foursigmatic.com/huberman。

And if you do that, you'll get 40% off your order plus free shipping on mushroom coffee bundles.

如果您这样做，您的订单将获得 40% 的折扣，并且蘑菇咖啡包还可免运费。

That's foursigmatic.com/huberman for up to 40% off and free shipping.

访问 foursigmatic.com/huberman 即可享受高达 40% 的折扣，并且免运费。

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

今天的节目也是由 Blinkist 为我们带来的。

Blinkist is an app that has thousands of nonfiction books condensed down to just 15 minutes of key takeaways that you can read or listen to.

Blinkist 是一款应用程序，其中包含数千本非小说类书籍，这些书籍被浓缩为短短 15 分钟的要点，可供您阅读或收听。

I'm a big reader and I'm a big consumer of nonfiction.

我是一个大读者，也是非小说类书籍的大消费者。

And most of the time I consume books in their traditional form like a book where you flip the pages and so forth.

大多数时候，我以传统形式阅读书籍，比如翻页的书等等。

I also listen to full length audio books.

我也听完整长度的有声读物。

However, over time we know that we forget lots of things.

然而，随着时间的推移，我们知道我们会忘记很多事情。

And even though sometimes I think I got all the critical information from a book, when I listen to Blinkist and I get the 15-minute rundown, either an audio or in written form, what I find is there key points that oftentimes I missed.

尽管有时我认为我从一本书中获得了所有关键信息，但当我听 Blinkist 并获得 15 分钟的概要（无论是音频还是书面形式）时，我发现我经常错过一些关键点。

And so it's a great way for me to both jog my memory and to bring forward ideas that I hadn't considered previously.

因此，这对我来说是一个很好的方式，既可以唤起我的记忆，又可以提出我以前没有考虑过的想法。

They have thousands of nonfiction titles and some really terrific ones in the science category.

他们有数以千计的非小说类书籍，其中一些在科学类别中非常出色。

For example, David Eagleman's book "Livewired" which came out recently as a book I read in full length form and I've listened to the Blinkist version of it as well.

例如，David Eagleman 的书《Livewired》最近出版，我读过完整版，也听过它的 Blinkist 版本。

"Livewired" is a book about neuroplasticity.

《Livewired》是一本关于神经可塑性的书。

The brain's ability to change in response to experience.

大脑根据经验而改变的能力。

I get so many questions and requests for books about neuroplasticity.

我收到了很多关于神经可塑性书籍的问题和请求。

In my opinion, "Livewired" is the most recent and up-to-date and the best one to date.

在我看来，《Livewired》是最新的、最新的、迄今为止最好的一部。

So that's there.

就这样。

David Sinclair's book "Lifespan." David, as many of you know, is a professor of genetics at Harvard Medical School.

大卫·辛克莱的书《寿命》。众所周知，大卫是哈佛医学院的遗传学教授。

"Lifespan" is this terrific book about aging as a disease and the future and present of longevity treatments.

《寿命》是一本精彩的书，讲述了衰老作为一种疾病以及长寿治疗的未来和现在。

Very interesting book.

非常有趣的书。

As well as Matt Walker's book, "Why We Sleep." Matt, of course, is a professor at UC Berkeley and "Why We Sleep" is a terrific book about why we sleep, the science of sleeping, and things you can do to improve your sleep.

以及马特·沃克的书《我们为什么睡觉》。当然，马特是加州大学伯克利分校的教授，《我们为什么睡觉》是一本很棒的书，讲述了我们为什么睡觉、睡眠科学以及改善睡眠的方法。

All of those are on Blinkist.

所有这些都在 Blinkist 上。

But with Blinkist you get unlimited access to their massive library of nonfiction.

但通过 Blinkist，您可以无限制地访问他们庞大的非小说类图书馆。

If you'd like to try Blinkist, right now they have a special offer just for our audience, just for Huberman Lab Podcast listeners.

如果您想尝试 Blinkist，现在他们为我们的观众、Huberman Lab 播客听众提供特别优惠。

You can go to blinkist.com/huberman and you can try Blinkist free for seven days, so that's zero cost, and you'll get 25% off your new subscription.

您可以访问blinkist.com/huberman，然后可以免费试用Blinkist 7 天，因此成本为零，而且您的新订阅可享受25% 的折扣。

That's Blinkist, blinkist.com/huberman to get a free seven day trial and get saved 25% off when you sign up but only if you go to blinkist.com/huberman.

这就是 Blinkist，blinkist.com/huberman，您可以免费试用 7 天，注册时可享受 25% 的折扣，但前提是您访问blinkist.com/huberman。

This episode is also brought to us by Munk Pack.

这一集也是由 Munk Pack 为我们带来的。

Munk Pack is a company that makes keto-friendly snacks that taste incredible but have just one gram of sugar or less.

Munk Pack 是一家生产酮类零食的公司，其味道令人难以置信，但含糖量仅为一克或更少。

As I've said before on this podcast, I am not in ketosis.

正如我之前在这个播客上说过的，我没有酮症。

I'm not ketogenic.

我不是生酮的。

I don't advocate or follow any one particular diet.

我不提倡或遵循任何一种特定的饮食习惯。

For me, what works is to fast in the early part of the day and to eat low carb and keto-ish throughout the day.

对我来说，有效的方法是在一天的早些时候禁食，并全天吃低碳水化合物和酮类食物。

That's for alertness and attention.

这是为了提高警觉性和注意力。

So I can work and focus and I don't feel sluggish or brain fog.

这样我就可以工作并集中注意力，并且不会感到迟钝或脑雾。

And then at night and in the evening is when I tend to eat my carbohydrates to aid the transition to sleep.

然后在晚上和晚上我倾向于吃碳水化合物以帮助过渡到睡眠。

That's what works for me.

这对我有用。

Munk Pack bars are a terrific snack whether or not you're keto all the time, whether or not you're low carb, or even if you're not, they are absolutely delicious.

无论你是否一直吃酮，无论你是否低碳水化合物，或者即使你不是，Munk Pack 能量棒都是一种很棒的零食，它们都绝对美味。

And I don't say that lightly.

我不会轻易这么说。

I'm not a big fan of bars in general.

总的来说，我不太喜欢酒吧。

Most bars to me tastes like a combination of, you know, a metal bumper mixed with some cardboard and some lawn trimmings and some artificial sugar.

对我来说，大多数酒吧的味道就像是金属保险杠与一些纸板、一些草坪装饰和一些人造糖的组合。

Munk Pack bars, when they were sent to me, I was like, all right, I'll try them.

Munk Pack 巧克力棒，当它们寄给我时，我想，好吧，我会尝试一下。

I tried it.

我试过了。

Like, uh-oh, this is a problem 'cause I liked them very, very much.

就像，呃-哦，这是一个问题，因为我非常非常喜欢它们。

And when I say it's a problem, it really is a problem.

当我说这是一个问题时，它确实是一个问题。

I actually keep the Munk Pack boxes in my basement so that I don't tear through them all at once.

事实上，我把 Munk Pack 盒子放在地下室，这样我就不会一下子把它们全部撕掉。

I'm a huge fan of the caramel sea salt flavor.

我非常喜欢焦糖海盐口味。

It's delicious.

很好吃。

Just talking about it makes me hungry for one.

只是谈论它就让我渴望一个。

But they also have sea salt, dark chocolate, peanut butter dark chocolate.

但他们也有海盐、黑巧克力、花生酱黑巧克力。

They're terrific.

他们太棒了。

In addition to being keto-friendly, they're also gluten-free, plant-based, non-GMO, no soy, trans fat, sugar alcohols or artificial colors.

除了对酮类友好之外，它们还不含麸质、植物性、非转基因、不含大豆、反式脂肪、糖醇或人造色素。

So all the bad stuff that you don't want.

所以所有你不想要的坏东西。

And as I mentioned before, they're keto, less than one gram of sugar.

正如我之前提到的，它们是酮，少于一克糖。

If you want to try Munk Pack, you can go to munkpack.com.

如果您想尝试 Munk Pack，可以访问 munkpack.com。

That's munkpack.com.

那是 munkpack.com。

And enter the code Huberman at checkout and you'll get 20% off your first purchase of any Munk Pack product.

在结帐时输入代码 Huberman，首次购买任何 Munk Pack 产品即可享受 20% 的折扣。

That's munkpack.com and enter the code Huberman at checkout to get 20% off your purchase.

这是 munkpack.com，在结账时输入代码 Huberman 即可享受 20% 的购买折扣。

This month, we've been talking all about hormones, which are these absolutely incredible chemicals in our brain and body.

这个月，我们一直在谈论激素，它们是我们大脑和身体中绝对令人难以置信的化学物质。

They impact our entire lifespan.

它们影响我们的整个寿命。

So from the time that we are in the womb, they're controlling the development of our brain and our bodies.

因此，从我们在子宫里的那一刻起，它们就控制着我们大脑和身体的发育。

After we are born, they're still controlling the development of our brain and bodies.

我们出生后，它们仍然控制着我们大脑和身体的发育。

And I did say development, and that's because, contrary to what most people think, development lasts the entire lifespan.

我确实说过发展，那是因为，与大多数人的想法相反，发展持续整个生命周期。

From the time you're conceived until the time you die, you are developing, you are changing.

从你受孕到死亡，你都在成长，你都在改变。

And hormones are constantly updating and changing the different functions of your body.

荷尔蒙会不断更新和改变身体的不同功能。

They have two major kinds of effects.

它们有两种主要的作用。

One are immediate effects, so they can actually bind to or kind of park in parking spots on cells and impact all sorts of things like the growth of cells, et cetera.

一种是立竿见影的效果，因此它们实际上可以结合到细胞上或停在细胞上的停车位上，并影响各种事物，例如细胞的生长等。

They also can control gene expression.

它们还可以控制基因表达。

This is the way that hormones during puberty control body hair growth and breast development and growth of muscles and limbs and height and all sorts of things.

这就是青春期荷尔蒙控制体毛生长、乳房发育、肌肉、四肢、身高等生长的方式。

They are incredible.

他们太不可思议了。

We've talked about testosterone and estrogen.

我们已经讨论过睾酮和雌激素。

We talked about insulin and glucagon and some of the other things.

我们讨论了胰岛素和胰高血糖素以及其他一些事情。

Today, we are going to talk about metabolism.

今天我们就来说说新陈代谢。

Mainly going to talk about thyroid hormone and growth hormone and some other related pathways.

主要讲甲状腺激素和生长激素以及其他一些相关途径。

I'm going to explain to you the logic of how thyroid hormone and growth hormone work.

我将向您解释甲状腺激素和生长激素如何发挥作用的逻辑。

It will become obvious why I've paired thyroid and growth hormone together in the same episode.

很明显为什么我在同一集中将甲状腺和生长激素配对在一起。

And I will of course talk about tools that you can use to elevate or reduce thyroid hormone.

我当然会谈论可以用来升高或降低甲状腺激素的工具。

There are cases where people want to reduce thyroid hormone.

在某些情况下，人们想要减少甲状腺激素。

I will talk about tools that you can use to elevate growth hormone.

我将讨论可用来提高生长激素的工具。

There are rare cases where people want to reduce growth hormone.

在极少数情况下，人们会想要减少生长激素。

Most people are interested in increasing growth hormone.

大多数人对增加生长激素感兴趣。

So today is going to be rich with information, rich with actionable tools.

所以今天将会有丰富的信息，丰富的可操作的工具。

And as always, the idea is to spell out an organizational logic so you can come away from this episode and in fact the entire month on hormones, really understanding at some level what these things we call hormones are and how they work.

和往常一样，这个想法是阐明一种组织逻辑，这样你就可以摆脱这一集，事实上整个月的荷尔蒙，在某种程度上真正理解这些我们称之为荷尔蒙的东西是什么以及它们是如何发挥作用的。

And that's really to arm you to encounter information going forward, whether or not it comes from me or from somebody else, a book or a course, someplace else online to make sense of how to work with these incredible chemicals we call hormones.

这确实是为了让你能够接触到未来的信息，无论它是来自我还是其他人，一本书或一门课程，或者网上其他地方，以了解如何使用这些我们称之为激素的令人难以置信的化学物质。

Before we begin to talk about thyroid and growth hormone and how our metabolism works and how to control metabolism, I want to answer a few questions that I received from you from the audience.

在我们开始谈论甲状腺和生长激素以及我们的新陈代谢如何运作以及如何控制新陈代谢之前，我想回答一些观众提出的问题。

Every once in a while, someone will send me a quite earnest question about something they saw on the internet.

每隔一段时间，就会有人向我发送一个关于他们在互联网上看到的内容的非常认真的问题。

And one of the things I've heard about quite a bit in the last couple of weeks as we've been talking about hormones and food intake and how those interact is this question of are certain foods particularly good for certain organs of the body?

在过去的几周里，当我们一直在谈论激素和食物摄入以及它们如何相互作用时，我听到很多事情之一，就是某些食物对身体的某些器官特别有好处吗？

And can that be predicted on the basis of the shape of those foods?

可以根据这些食物的形状来预测吗？

So first of all, I want to acknowledge the question as a valid one, because I see this every once in a while out there.

首先，我想承认这个问题是一个有效的问题，因为我偶尔会看到这个问题。

People will say, well, you know, walnuts are in the shape of the brain and therefore they are good for your brain or, you know, a particular fruit like the beet often looks like a heart and it's good for your heart.

人们会说，嗯，你知道，核桃是大脑的形状，因此它们对你的大脑有好处，或者，你知道，像甜菜这样的特殊水果通常看起来像心脏，对你的心脏有好处。

And I certainly invite questions of all kinds, provided they're sincere questions.

我当然会邀请各种各样的问题，只要它们是真诚的问题。

However, I am not aware of any science whatsoever supporting the idea that the shape of a given food or object for that matter is relevant to its functional role in the body in reference to biology.

然而，我不知道有任何科学支持这样的观点，即特定食物或物体的形状与其在生物学中在体内的功能作用相关。

Now, beets contain something that we're going to talk about today.

现在，甜菜含有我们今天要讨论的东西。

They contain a substance called arginine, which actually can control the dilation of blood vessels and arteries.

它们含有一种叫做精氨酸的物质，它实际上可以控制血管和动脉的扩张。

So it has some relationship to heart and heart health.

所以它与心脏和心脏健康有一定的关系。

Walnuts contain various fatty acids that maybe, I want to underscore maybe, beneficial for certain aspects of brain health but there's no evidence whatsoever that the shape of the food itself is relevant.

我想强调的是，核桃含有多种脂肪酸，可能对大脑健康的某些方面有益，但没有任何证据表明食物本身的形状与之相关。

And, you know, I think what's happened is, is that people have gone out there and found foods that contain certain substances like carrots and vitamin A or walnuts and particular fatty acids or beets and arginine.

而且，你知道，我认为发生的事情是，人们已经找到了含有某些物质的食物，如胡萝卜和维生素 A 或核桃以及特定的脂肪酸或甜菜和精氨酸。

And they've selected the foods that happen to be in the shape of the thing, the organ that the particular substance like vitamin A or fatty acids and so forth might benefit or support.

他们选择的食物恰好是某种物质的形状，即维生素 A 或脂肪酸等特定物质可能有益或支持的器官。

But of course, there are many, many other sources of these nutrients that don't come from walnuts or from beets or from carrots.

当然，这些营养素还有很多很多其他来源，它们并非来自核桃、甜菜或胡萝卜。

And so I guess the short way to put it is that the idea that the shape of some food is an indication of whether or not that food would be healthy for a particular organ in the body is absolutely unfounded.

因此，我想简而言之，认为某些食物的形状表明该食物对体内特定器官是否健康的想法绝对没有根据。

I don't know of any evidence for it and I'm not out to quash anybody's great love of these foods.

我不知道有任何证据证明这一点，我也无意消除任何人对这些食物的热爱。

I enjoy all the foods I just described, but the shape of things in the physical universe bears very little, if any, relevance to the nutrients that it contains and therefore the organs that it supports.

我喜欢我刚才描述的所有食物，但是物质宇宙中事物的形状与其所含的营养物质以及它所支持的器官几乎没有关系（如果有的话）。

So thank you for your question but if you see that out there, I don't even think you need to tell the person who's putting that information out into the world.

感谢您提出问题，但如果您看到了这一点，我什至认为您不需要告诉向世界发布该信息的人。

I would just, you know, back away slowly.

我只是，你知道，慢慢后退。

One other thing, before we move into today's material, last episode, I talked about the problems with emulsifiers in highly processed foods and the way that they can strip the mucosal lining of the gut.

另一件事，在我们进入今天的材料之前，最后一集，我谈到了高度加工食品中乳化剂的问题以及它们剥离肠道粘膜内层的方式。

And they can limit the signaling of hormones like CCK that can signal to the brain satiety, the signal to stop eating.

它们还可以限制 CCK 等激素的信号传导，CCK 可以向大脑发出饱腹感信号，即停止进食的信号。

And then we got into a discussion about artificial sweeteners and I threw out Stevia as an artificial sweetener.

然后我们开始讨论人造甜味剂，我抛弃了甜叶菊作为人造甜味剂。

And several people reached out to correct me that Stevia is not an artificial sweetener, it is a noncaloric sweetener, and you are correct.

有几个人过来纠正我，甜叶菊不是人造甜味剂，它是一种无热量甜味剂，你是对的。

I lumped artificial and noncaloric sweeteners together.

我将人造甜味剂和无热量甜味剂混为一谈。

And thanks to many of you that also sent me some references.

感谢你们中的许多人也给我发送了一些参考资料。

It does not appear that Stevia can negatively impact the gut microbiome.

甜叶菊似乎不会对肠道微生物群产生负面影响。

It does seem unique among noncaloric sweeteners.

它在无热量甜味剂中似乎是独一无二的。

There are probably others out there.

那里可能还有其他人。

The other thing that we discussed is how Stevia can lead to slight increases in blood glucose but can also improve insulin management just slightly, probably cancels to zero in terms of its impact on blood glucose, provided it's not at concentrations that are super, super sweet.

我们讨论的另一件事是甜叶菊如何导致血糖轻微升高，但也可以稍微改善胰岛素管理，如果它的浓度不是超级非常甜的话，其对血糖的影响可能会抵消为零。

Ingestion of anything that's very sweet, whether or not contains calories or not, artificial or not, will create an insulin response.

摄入任何非常甜的东西，无论是否含有卡路里，无论是否人工，都会产生胰岛素反应。

In fact, just walking past a bakery and smelling delicious baked goods can increase your insulin secretion.

事实上，只要走过一家面包店并闻到美味的烘焙食品的味道就可以增加胰岛素的分泌。

And so we just want to point that out.

所以我们只想指出这一点。

Thank you for the information and the references that you found.

感谢您提供的信息和参考资料。

Please send additional ones if you do find them.

如果您找到了，请发送更多。

And I appreciate that you allow me to make corrections every once in a while I must speak here and the opportunity to make corrections keeps us all on the same page.

我很感激你们允许我时不时地进行更正，我必须在这里发言，而进行更正的机会使我们所有人都达成共识。

And please do keep any feedback that you have about particular things I cover here coming my way.

请务必保留您对我在此介绍的特定内容的任何反馈。

There is so much interest in metabolism.

人们对新陈代谢非常感兴趣。

We hear about having a high or a low metabolism.

我们听说新陈代谢高或低。

There are some people out there who would like to reduce their metabolism.

有些人想要降低新陈代谢。

They simply can't eat enough to maintain their weight.

他们根本无法吃足够的食物来维持体重。

Most people, however, struggle with the opposite issue.

然而，大多数人都在努力解决相反的问题。

They struggle to maintain a healthy weight and/or their metabolism is too low.

他们努力保持健康的体重和/或新陈代谢太低。

Now, there are a variety of reasons why metabolism can be low.

现在，新陈代谢低下的原因有多种。

Today, we are going to talk about two hormones, thyroid hormone and its related pathways and growth hormone and it's related pathways, which arguably are the two hormones and two systems in the body that are most significant for setting your overall level of metabolism.

今天，我们将讨论两种激素，甲状腺激素及其相关途径和生长激素及其相关途径，这可以说是体内对设定整体新陈代谢水平最重要的两种激素和两个系统。

Before we dive into those, I just want to cover a little bit of what metabolism is.

在我们深入探讨这些之前，我只想简单介绍一下新陈代谢是什么。

And I want to talk about which organs in your body use the most energy.

我想谈谈你体内的哪些器官消耗最多的能量。

So metabolism is the consumption of energy, not necessarily eating, but it's the use of energy in the cells of the body for growth of tissues, for repair of tissues, and also just for day-to-day maintenance of function.

所以新陈代谢是能量的消耗，不一定是吃东西，而是身体细胞利用能量来生长组织、修复组织，也只是为了日常的功能维持。

A good example of maintenance of function would be your brain.

维持功能的一个很好的例子就是你的大脑。

Most of your metabolic needs, your so-called basal or resting metabolic needs are for your brain, for thinking.

你的大部分代谢需求，即所谓的基础或静息代谢需求，都是为了你的大脑、为了思考。

If you were to just sit in a bed all day and do nothing but think, that consumes about 75% of your metabolic needs.

如果您整天坐在床上除了思考什么都不做，这会消耗您大约 75% 的代谢需求。

Now, there's also moving around.

现在，也有搬家的时候了。

If you have a job that requires a lot of heavy labor or lifting things or you're a new parent and you're carrying kids around and you're going up and down the stairs or back and forth to the refrigerator for formula, et cetera, well then you're burning more energy, burning more calories.

如果你的工作需要大量的重体力劳动或搬运东西，或者你是一个新父母，你带着孩子到处走动，你要上下楼梯或来回冰箱寻找配方奶粉，等等，那么你就会燃烧更多的能量，燃烧更多的卡路里。

But even if you are very physically active, unless you're an ultra marathoner or a marathoner, chances are that 75% of your metabolic needs are coming just from your brain.

但即使您的体力活动非常活跃，除非您是超级马拉松运动员或马拉松运动员，否则您 75% 的代谢需求很可能仅来自您的大脑。

And that's because neurons consume a lot of energy.

那是因为神经元消耗大量能量。

Neurons, of course, are just the nerve cells of your brain.

当然，神经元只是大脑的神经细胞。

So these two hormones, thyroid hormone and growth hormone, we think of as related to metabolism of things in the body, keeping body fat low, and keeping muscles strong, and tendons strong and repairing themselves, et cetera, but they are also key for brain function, for the ability to maintain cognitive function throughout the lifespan.

因此，我们认为甲状腺激素和生长激素这两种激素与体内物质的新陈代谢、保持低体脂、保持肌肉强壮、肌腱强壮和自我修复等有关，但它们也是大脑功能的关键，对于在整个生命周期中维持认知功能的能力至关重要。

So the big theme I'd like to introduce is that metabolism isn't just about losing weight but having a high metabolism, provided it's not too high, is great.

因此，我想介绍的一个重要主题是，新陈代谢不仅仅是减肥，而且新陈代谢高（只要不是太高）就很好。

It means that you will have more lean tissue, more bone and muscle and less adipose tissue, fat.

这意味着您将拥有更多的瘦肉组织、更多的骨骼和肌肉以及更少的脂肪组织和脂肪。

And we know that that's healthy.

我们知道这是健康的。

How much fat and how much muscle?

多少脂肪和多少肌肉？

Well, that varies, and the numbers on this are always shifting.

嗯，情况各不相同，而且这个数字总是在变化。

But in general, muscle and its related tissues burns more energy than does adipose tissue or fat.

但一般来说，肌肉及其相关组织比脂肪组织或脂肪燃烧更多的能量。

And the water in your body doesn't consume any energy.

而且你体内的水不会消耗任何能量。

So metabolism can be increased simply by adding muscle to your body and reducing fat or adjusting the ratio of the two.

因此，只需增加身体肌肉并减少脂肪或调整两者的比例即可提高新陈代谢。

But regardless, even if you're not interested in changing body composition, these two hormones, thyroid hormone and growth hormone, are super important for metabolism of all kinds, including tissue repair after injury, including maintaining cognitive function and well-being and the ability to think clearly as you age, offsetting dementia and so forth.

但无论如何，即使您对改变身体成分不感兴趣，甲状腺激素和生长激素这两种激素对于各种新陈代谢都非常重要，包括受伤后的组织修复，包括维持认知功能和幸福感以及随着年龄的增长清晰思考的能力，抵消痴呆症等。

So the big theme here really includes the previous episodes.

所以这里的大主题确实包括了之前的剧集。

You don't have to have seen those episodes but for the last three episodes and today as well, we've been talking about hormones, these substances that are released from one location in the body that go and act other locations in the body.

您不必看过这些剧集，但在最后三集和今天，我们一直在谈论激素，这些物质从身体的一个位置释放，并作用于身体的其他位置。

I'm going to tell you how that works for thyroid and growth hormone.

我将告诉您这对甲状腺和生长激素有何作用。

But now that you've heard about testosterone and estrogen and you're going to hear about thyroid and growth hormone, I want you to realize that there's a repeating logic.

但现在您已经听说过睾酮和雌激素，并且您将听到甲状腺和生长激素，我希望您意识到这是一个重复的逻辑。

First of all, there are neurons in your brain in an area called the hypothalamus, which just means it's below the thalamus, hypo.

首先，大脑中称为下丘脑的区域有神经元，这意味着它位于丘脑下方。

It sits at the base of your brain, in the front, it's part of the forebrain.

它位于大脑的底部，前面，是前脑的一部分。

So it's more or less above the roof of your mouth, maybe about a centimeter or so, and then about a centimeter forward in most people.

所以它或多或少在你的上颚上方，可能大约一厘米左右，然后对大多数人来说向前大约一厘米。

And neurons in the hypothalamus release hormones that are called releasing hormones.

下丘脑中的神经元会释放称为释放激素的激素。

So we've talked in previous episodes about, for instance, gonadotropin-releasing hormone.

例如，我们在前几集中讨论过促性腺激素释放激素。

So those are a little neurons that then signal another brain area called the pituitary to release other hormones.

这些是一些小神经元，然后向另一个称为垂体的大脑区域发出信号，释放其他激素。

Today, we're going to see this again.

今天，我们将再次看到这一点。

In the brain, you have neurons that release thyrotropin or thyroid-releasing hormone.

在大脑中，有释放促甲状腺素或甲状腺释放激素的神经元。

You also have growth hormone-releasing hormone.

您还具有生长激素释放激素。

So anytime you hear releasing, chances are those are neurons that are in your brain and they extend little wires we call axons into your pituitary and the pituitary releases a bunch of hormones into the bloodstream.

因此，每当您听到释放的声音时，很可能这些是您大脑中的神经元，它们将我们称为轴突的小电线延伸到您的垂体中，垂体将一堆激素释放到血液中。

And the pituitary releases things that most often have the name of stimulating hormone because they stimulate organs.

垂体释放的物质通常被称为刺激激素，因为它们会刺激器官。

So in keeping with the theme of thyroid hormone, you have thyroid-releasing hormone in the brain, tells the pituitary to release thyroid-stimulating hormone and then the thyroid, which we'll talk about in a moment, releases thyroid hormones.

因此，为了与甲状腺激素的主题保持一致，大脑中有甲状腺释放激素，它告诉垂体释放促甲状腺激素，然后甲状腺（我们稍后会讨论）释放甲状腺激素。

In the testosterone and estrogen episode, we talked about how you have gonadotropin-releasing hormone, there's the releasing again, up in the brain.

在睾酮和雌激素这一集中，我们讨论了促性腺激素释放激素是如何在大脑中再次释放的。

Remember, releasing hormone comes from the brain.

请记住，释放激素来自大脑。

Then you had things like luteinizing hormone and follicle-stimulating hormone, which were in the pituitary and those traveled to the ovaries or the testes and acted on those tissues, okay?

然后还有像黄体生成素和卵泡刺激素这样的东西，它们位于垂体中，然后到达卵巢或睾丸并作用于这些组织，好吗？

So please try and embed this logic.

所以请尝试嵌入这个逻辑。

If you hear the word releasing hormone, it's coming from the brain, and that makes it actionable in certain ways that we'll return to later.

如果你听到“释放激素”这个词，它来自大脑，这使得它可以以某些方式发挥作用，我们稍后会谈到。

In addition, the pituitary is letting go of all these hormones into the bloodstream that are stimulating different tissues.

此外，垂体将所有这些激素释放到血液中，刺激不同的组织。

So for thyroid, it's thyroid-stimulating hormone.

对于甲状腺来说，它是促甲状腺激素。

And then it goes to the thyroid.

然后它进入甲状腺。

And the thyroid is a little butterfly-shaped gland that's right around the Adam's apple.

甲状腺是一个蝴蝶形状的小腺体，位于喉结周围。

If you want to see yours, not directly 'cause it's got skin over it, what you would do is you'd take a sip of water, you'd look in the mirror and you'd swallow.

如果你想看看你的，不是直接看，因为它上面有皮肤，你会做的就是喝一口水，看着镜子，然后吞下去。

And the thing that moves up and down, that is your thyroid.

上下移动的东西就是甲状腺。

Now, some people call it your Adam's apple because it sits right near this protrusion in the trachea, which is the Adam's apple.

现在，有些人称它为喉结，因为它位于气管突出物附近，即喉结。

No matter, whether or not you're male, female, or regardless of what your chromosomal background is, everyone has an Adam's apple.

无论你是男性还是女性，无论你的染色体背景是什么，每个人都有喉结。

It tends to be more pronounced in people that got a surge of testosterone early in development because it has a testosterone sensitivity to it.

对于在发育早期睾酮激素激增的人来说，这种情况往往更为明显，因为睾酮对其具有敏感性。

And that actually controls the timbre, the so-called deepness of the voice.

这实际上控制着音色，即所谓的声音的深度。

So the thyroid gland sits right there and it's got four little bumps behind it called the parathyroid gland.

甲状腺就在那里，它后面有四个小肿块，称为甲状旁腺。

And it releases two hormones into the blood to stimulate different tissues and their metabolism.

它会向血液中释放两种激素，以刺激不同的组织及其新陈代谢。

And those hormones are called T4 and T3.

这些激素称为 T4 和 T3。

So if this is already sounding like a lot of information, it's really easy, I promise.

因此，如果这听起来已经是很多信息，那真的很简单，我保证。

Releasing hormone comes from the brain.

释放激素来自大脑。

Stimulating hormone comes from the pituitary.

刺激激素来自垂体。

And in this case, we're talking about the thyroid, binding up that stimulating hormone and saying, oh, I need to release something.

在这种情况下，我们谈论的是甲状腺，它结合刺激激素并说，哦，我需要释放一些东西。

And it releases T4 and T3.

并且发布了T4和T3。

And guess what?

你猜怎么着？

You can basically forget about T4.

你基本上可以忘记T4。

T4, it's not completely inactive, it has some roles, but T3 is the one that's more or less active.

T4，它并不是完全不活跃，它有一些作用，但T3是或多或少活跃的那个。

Now, what does thyroid hormone do?

那么，甲状腺激素有什么作用呢？

A lot of people think, oh, thyroid, it's like metabolism and people who are hyperthyroidal have bulging eyes and are real thin and people who have hypothyroid are overweight and their eyes are like are, you know, half closed or something.

很多人认为，哦，甲状腺，就像新陈代谢一样，甲状腺功能亢进的人眼睛凸出，而且很瘦，甲状腺功能减退的人超重，他们的眼睛就像是，你知道，半闭着什么的。

And indeed thyroid hormone controls a lot of the features of the face and the eyes.

事实上，甲状腺激素控制着面部和眼睛的许多特征。

And it can control amounts of adipose tissue and so forth.

它还可以控制脂肪组织的数量等。

But the main role of thyroid hormone, of T3, is to promote metabolism.

但甲状腺激素T3的主要作用是促进新陈代谢。

And that doesn't just mean the consumption of energy, it means the utilization of energy, including the buildup of tissues.

这不仅仅意味着能量的消耗，还意味着能量的利用，包括组织的形成。

So it acts on all sorts of target tissues in the body.

因此它作用于体内的各种靶组织。

It acts on muscle, it acts on the liver, it acts on the cartilage, it acts on the bone.

它作用于肌肉，作用于肝脏，作用于软骨，作用于骨骼。

And it's not just involved in using energy, it's also converting energy.

它不仅涉及能源的使用，还涉及能源的转换。

I do realize I said that twice.

我确实意识到我说了两次。

It's involved in taking fats and breaking them down into fatty acids and converting those into ATP, which is an important thing for cells to use energy.

它参与吸收脂肪并将其分解为脂肪酸并将其转化为 ATP，这对于细胞使用能量非常重要。

It's also involved in taking sugars and turning those into energy.

它还涉及摄取糖并将其转化为能量。

And yes, it goes to adipose tissue to fat.

是的，它会从脂肪组织转化为脂肪。

We have different kinds of fat that we'll talk about today but it goes to white fat and it liberates or helps liberate some of the fats from those fat cells and use them for energy.

今天我们将讨论不同种类的脂肪，但它会转化为白色脂肪，它会释放或帮助从脂肪细胞中释放一些脂肪，并将它们用作能量。

And this is why higher thyroid is associated with leaner bodies.

这就是为什么甲状腺水平越高，身体越瘦。

Lower thyroid is associated with less lean bodies.

甲状腺较低与瘦身有关。

So one thing that's absolutely key and is actionable, we're right there already in discussing tools is iodine.

因此，绝对关键且可操作的一件事是碘，我们已经在讨论工具了。

Iodine comes from things in the ocean, right?

碘来自海洋里的东西，对吗？

And here are a couple of interesting facts about iodine.

这里有一些关于碘的有趣事实。

And then we'll talk about whether or not you should be supplementing iodine or not.

然后我们会讨论是否应该补充碘。

First of all, iodine is most common in sea salt, in kelp and in seaweed.

首先，碘最常见于海盐、海带和海藻中。

And most people can get enough iodine from the food they eat and/or the table salt they consume.

大多数人可以从他们吃的食物和/或他们消耗的食盐中获取足够的碘。

Almost all table salt from all over the world, regardless of where you are, contains iodine.

世界各地的几乎所有食盐，无论您身在何处，都含有碘。

The thyroid needs iodine in order to produce thyroid hormone.

甲状腺需要碘才能产生甲状腺激素。

And you need sufficient levels of thyroid hormone, not too much, but you need it.

而且你需要足够水平的甲状腺激素，不是太多，但你需要它。

So chances are you are getting enough iodine.

所以您很可能已经摄入了足够的碘。

Although, you might not, especially those of you following a particularly, quote, unquote, clean diet, might not be getting enough iodine.

尽管如此，您可能没有摄入足够的碘，尤其是那些遵循特别的、引用或不引用的清洁饮食的人。

Here's the deal with iodine.

这是关于碘的问题。

Iodine combines with an amino acid that we've talked about before called L-tyrosine.

碘与我们之前讨论过的 L-酪氨酸氨基酸结合。

L-tyrosine comes from meat, from nuts.

L-酪氨酸来自肉类、坚果。

There are some plant-based sources as well.

还有一些植物来源。

It is the precursor to dopamine.

它是多巴胺的前体。

But in the thyroid, iodine combines or works with L-tyrosine to produce T3 and T4, the thyroid hormone.

但在甲状腺中，碘与 L-酪氨酸结合或作用，产生 T3 和 T4（甲状腺激素）。

So you absolutely need sufficient iodine, you need sufficient L-tyrosine, and then you also need something else, which is called selenium.

所以你绝对需要足够的碘，你需要足够的L-酪氨酸，然后你还需要其他东西，那就是硒。

And we'll talk about selenium in a moment.

我们稍后将讨论硒。

So there's a condition that shows up in little pockets in the world.

所以有一种情况出现在世界上的小口袋里。

It's not super common, meaning it's not very widespread, but in certain areas that are far away from the ocean, at one point, this was historically in the Midwestern states of the United States, in some mountain regions of other countries, in some areas of Africa that were far from the ocean, people would get extremely swollen bulges in their necks.

它不是很常见，也就是说不是很普遍，但是在某些远离海洋的地区，历史上在美国的中西部各州，在其他国家的一些山区，在非洲的一些远离海洋的地区，人们的脖子会出现极度肿胀的凸起。

And this was called goiter.

这就是所谓的甲状腺肿。

And the reason they were getting those swollen bulges is because the thyroid itself was hypertrophying.

他们出现这些肿胀的原因是甲状腺本身肥大。

It was growing in an attempt to churn out more thyroid.

它的生长是为了产生更多的甲状腺。

And because it was getting a lot of stimulating hormone from the pituitary.

因为它从垂体中获得了大量的刺激激素。

And I don't want to go too far off track here but as you recall, the brain and the pituitary are paying attention in a cellular sense to the levels of hormones in the blood.

我不想在这里偏离轨道太远，但正如你所记得的，大脑和垂体在细胞意义上关注血液中激素的水平。

And when those hormones get too high, they shut off the stimulating hormone, they shut down the signal to make more, kind of like a thermostat.

当这些激素变得太高时，它们会关闭刺激激素，它们会关闭产生更多激素的信号，有点像恒温器。

When the levels are too low, like there's not enough testosterone in the bloodstream or there's not enough estrogen, the brain will continue to push out the signal to make more.

当水平太低时，例如血液中没有足够的睾酮或没有足够的雌激素，大脑将继续发出信号以产生更多。

Similarly, if there's not enough thyroid circulating or there's not enough iodine to make thyroid, therefore not enough thyroid hormone circulating, the thyroid gland itself is not getting shut down.

同样，如果没有足够的甲状腺循环或没有足够的碘来制造甲状腺，因此没有足够的甲状腺激素循环，甲状腺本身就不会关闭。

There's tons of stimulating hormone and releasing hormone coming from the brain, like release, release, release, and there's no way they can make thyroid hormone and so the gland just gets bigger and bigger and bigger.

大脑中有大量的刺激激素和释放激素，比如释放、释放、释放，它们无法产生甲状腺激素，所以腺体会变得越来越大。

And so people get goiter.

所以人们就会得甲状腺肿。

This is one of the reasons why table salt has iodine in it.

这就是食盐中含有碘的原因之一。

Although there are other foods that have iodine in it as well.

尽管还有其他食物也含有碘。

So how much iodine do you need?

那么你需要多少碘呢？

Well, you don't need a whole lot.

嗯，你不需要太多。

Some people who are hypothyroidal might, and I want to emphasize might, you absolutely should talk to your doctor.

有些甲状腺功能减退的人可能，我想强调可能，你绝对应该咨询你的医生。

This is a serious matter.

这是一个严重的问题。

Anytime you're talking about hormones or manipulating levels of thyroid, you absolutely want to talk to your doctor.

每当您谈论激素或控制甲状腺水平时，您绝对想与您的医生交谈。

Some people benefit from supplementing iodine.

有些人可以从补充碘中受益。

It is contained in most salts.

大多数盐中都含有它。

It's in Himalayan salt, not always, but often.

它是在喜马拉雅盐中，并不总是，但经常。

I know these days, there's a lot of excitement about pink salts and sea salts and what, you know, they're kind of artisan salt thing has kind of taken off in the foodie land, which is great.

我知道这些天，人们对粉红盐和海盐感到非常兴奋，你知道，它们是一种手工盐，在美食界已经流行起来，这真是太棒了。

Some of them are actually quite tasty.

其中一些实际上非常好吃。

You can just take it directly if you like the taste of salt.

喜欢咸味的可以直接拿来吃。

But iodine can be supplemented through things like kelp and seaweed and kelp tablets.

但碘可以通过海带、紫菜、海带片等来补充。

Now, if you are hyperthyroidal, you make too much thyroid, that actually can be a problem.

现在，如果你患有甲状腺功能亢进症，你会产生过多的甲状腺，这实际上可能是一个问题。

So really, the best way to figure this out is to get your blood levels tested of thyroid hormone.

因此，解决这个问题的最佳方法实际上是检测血液中的甲状腺激素水平。

But there's so much iodine in the ocean that believe it or not people that live near the coast can actually just absorb it through the air, just by breathing ocean air.

但海洋中的碘含量如此之多，不管你信不信，居住在海岸附近的人们实际上可以通过空气、呼吸海洋空气来吸收碘。

So that gives you a sense of just how little iodine you actually need to consume in food or in salt.

这样您就可以了解食物或盐中实际需要摄入的碘量有多少。

So if you're within a few miles of the ocean or you visit the ocean from time to time, you're probably getting plenty.

因此，如果您距离海洋只有几英里，或者您时不时地去海边，您可能会得到很多。

It does have to come together, as I mentioned, with L-tyrosine, and this is why foods that contain L-tyrosine, and provided that you have sufficient iodine in your diet, and if you have sufficient selenium in your diet, does serve to increase your metabolism.

正如我提到的，它确实必须与 L-酪氨酸结合在一起，这就是为什么含有 L-酪氨酸的食物，并且如果您的饮食中含有足够的碘，并且如果您的饮食中含有足够的硒，确实有助于提高新陈代谢。

And that again is for the growth and repair of tissues.

这又是为了组织的生长和修复。

And that's really important.

这真的很重要。

It's not just about keeping your metabolism high so that you can be on the leaner side of things or adjust your body weight, excuse me, your body composition ratios the way you like.

这不仅仅是为了保持较高的新陈代谢，以便您可以变得更瘦，或者按照您喜欢的方式调整您的体重，对不起，您的身体成分比例。

Repair of injuries, repair of brain tissue, clearance of any damage from neurons, clearance of any damage to the body is also going to depend on thyroid.

损伤的修复、脑组织的修复、神经元损伤的清除、身体损伤的清除也将取决于甲状腺。

Again, metabolism being this kind of rate of fuel consumption and use in the body, generally, not just about body mass indexes and things of that sort.

再说一次，新陈代谢是指体内燃料消耗和使用的速度，一般来说，不仅仅是体重指数之类的。

So let's talk about selenium because it's really important.

让我们来谈谈硒，因为它非常重要。

And even though most people are getting a lot of sufficient iodine, and most people are probably getting enough L-tyrosine.

尽管大多数人都摄入了足够的碘，并且大多数人可能摄入了足够的 L-酪氨酸。

I'm guessing most people may not be getting enough selenium if their goal is to increase thyroid hormone, at least that's what the literature says.

我猜想，如果大多数人的目标是增加甲状腺激素，他们可能无法摄入足够的硒，至少文献是这么说的。

Without going into the biochemistry, selenium is important in order for thyroid hormone to be made because of the way that it allows L-tyrosine and iodine to interact.

不涉及生物化学，硒对于甲状腺激素的生成非常重要，因为它可以让 L-酪氨酸和碘相互作用。

And the thing is most people aren't getting enough selenium because they don't eat foods that are high in selenium.

问题是大多数人没有摄入足够的硒，因为他们不吃富含硒的食物。

Now, how much selenium you need will depend on where you live.

现在，您需要多少硒将取决于您居住的地方。

It actually varies country by country.

实际上，每个国家的情况都不同。

Some countries I found say that you should get 100 micrograms, some say 200, some say 155.

我发现有些国家说你应该摄入 100 微克，有些说 200 微克，有些说 155 微克。

The average was about 155 micrograms, the countries I looked at.

我观察的国家/地区的平均含量约为 155 微克。

People who are trying to increase thyroid levels might want to consume more selenium.

试图提高甲状腺水平的人可能需要摄入更多的硒。

And if you consume a vitamin, of course, you want to make sure if it has selenium that you're not overdoing it by consuming a lot of selenium rich foods either.

当然，如果您服用维生素，您要确保它是否含有硒，并且您不会因食用大量富含硒的食物而过量服用。

But nonetheless, I think it's fair to say that most people probably could do well by ingesting slightly more selenium than they currently are.

但尽管如此，我认为可以公平地说，大多数人通过摄入比目前稍多的硒可能可以做得很好。

Although, of course, always talk to your doctor.

当然，尽管如此，请务必与您的医生交谈。

Brazil nuts are the heavyweight champion of foods to get selenium from.

巴西坚果是获取硒的食物中重量级的冠军。

It has very high concentrations of selenium.

它含有非常高浓度的硒。

In just six or eight Brazil nuts contain something like 550 micrograms of selenium.

仅六八颗巴西坚果就含有约 550 微克的硒。

It's also present in fish.

它也存在于鱼类中。

So certain fish like yellowfin tuna, although nowadays whenever I mention tuna or shellfish, which is the other rich source of selenium, people will tell me immediately there are all sorts of issues around farm, not farm, mercury, et cetera.

因此，像黄鳍金枪鱼这样的某些鱼类，尽管现在每当我提到金枪鱼或贝类（这是硒的另一种丰富来源）时，人们会立即告诉我围绕农场存在各种各样的问题，而不是农场、汞等。

So I've never particularly liked eating fish 'cause of the way it tastes.

所以我从来都不是特别喜欢吃鱼，因为它的味道。

So that's why I avoid it.

所以这就是我避免它的原因。

But for those of you that like it, I'm sure you're much more skilled in knowing which fish to buy and which fish not to buy.

但对于那些喜欢它的人来说，我相信你更清楚该买什么鱼，不买什么鱼。

Ham, of all things, contains a lot of selenium, for whatever reason pork does.

无论出于何种原因，火腿中都含有大量的硒，而猪肉却含有大量的硒。

I'm not a big consumer of pork.

我不是猪肉的大消费者。

Beef has some selenium, but what's interesting if you look at the sources, you know, pork, beef, turkey, chicken, cottage cheese, eggs, brown rice, what you want to understand is that Brazil nuts, six to eight Brazil nuts has And all the other foods I mentioned at much greater portion size than equivalent to six to eight Brazil nuts, either by volume or by calories, they have something like 30 to 50 micrograms of selenium.

牛肉含有一些硒，但有趣的是，如果你看看来源，你知道，猪肉、牛肉、火鸡、鸡肉、干酪、鸡蛋、糙米，你想了解的是，巴西坚果，六到八个巴西坚果含有硒。我提到的所有其他食物，其份量比相当于六到八个巴西坚果大得多，无论是按体积还是按卡路里计算，它们都含有大约 30 到 50 微克的硒。

So if you're not eating Brazil nuts, I'm guessing most people aren't, and you're not eating a lot of animal based foods, which I know many of you aren't, then you're probably not getting enough selenium.

因此，如果您不吃巴西坚果（我猜大多数人都没有），并且您没有吃很多动物性食品（我知道你们很多人都没有吃），那么您可能没有摄入足够的硒。

And again, you can have these levels measured or you can just check what you're consuming and figure out whether or not you're meeting the ration that you need in order to get healthy levels of thyroid.

同样，您可以测量这些水平，或者您可以检查您正在摄入的食物，并确定您是否达到了获得健康甲状腺水平所需的配给量。

It is present in things like mushrooms, but again, in a bowl of mushrooms, you know, what is the equivalent to a bowl of mushroom is And if the daily ration is something in 100 to 200 range, again, look it up for the area you are.

它存在于蘑菇之类的东西中，但同样，在一碗蘑菇中，你知道，一碗蘑菇相当于什么。如果每日配给量在 100 到 200 范围内，再次，请查找您所在的地区。

You can see really quickly why even though things like mushrooms and spinach and milk and yogurt and lentils and cashews, and now we're into the vegetarian segment of the list that I constructed, you're probably not getting enough selenium.

你很快就会明白为什么即使像蘑菇、菠菜、牛奶、酸奶、扁豆和腰果这样的东西，现在我们进入了我构建的清单中的素食部分，你也可能没有摄入足够的硒。

So it's kind of an interesting thing.

所以这是一件有趣的事情。

If you're an experimenter and you get the clearance from your doctor, you could try increasing your selenium levels and see how that impacts your metabolism.

如果您是一名实验者并且获得了医生的许​​可，您可以尝试增加硒含量，看看这如何影响您的新陈代谢。

Again, Brazil nuts are probably going to be the most direct way to get sufficient selenium levels but because levels are so high in Brazil nuts, it also means that you could overdo it as well.

同样，巴西坚果可能是获得足够硒含量的最直接方法，但由于巴西坚果中的硒含量如此之高，这也意味着您也可能摄入过量。

I'm not really aware of what the consequences are of getting too much selenium, although you can get too much of anything and I'm guessing those consequences aren't good.

我不太清楚摄入过多硒会产生什么后果，尽管任何东西都可能摄入过多，而且我猜这些后果并不好。

I also want to mention that for children, their daily requirements of selenium are much lower, as low as 30 or 40 micrograms for kids 14 years or younger.

我还想提一下，对于儿童来说，他们每天对硒的需求量要低得多，14岁或以下的儿童低至30或40微克。

And in some areas, I really want to underscore this, the amount of selenium that's recommended daily is as low as 55 micrograms.

在某些地区，我真的想强调这一点，每天推荐的硒含量低至 55 微克。

So it's not that you should be shooting for thousands or even high levels of hundreds of micrograms of selenium.

因此，您并不应该拍摄数千甚至数百微克的高浓度硒。

And again, that's micrograms, not milligrams.

再说一次，这是微克，而不是毫克。

So again, look into what you need but if you're somebody who's interested in keeping thyroid function healthy and productive, then you certainly want to make sure you're getting enough iodine, you're getting enough selenium and you're getting enough L-tyrosine.

所以，再次强调一下，看看你需要什么，但如果你对保持甲状腺功能健康和高效感兴趣，那么你当然想确保你摄入足够的碘、硒和 L-酪氨酸。

And it's interesting when you start looking at the various foods, especially highly processed foods, then you start to realize that perhaps many people, maybe you, are not.

有趣的是，当您开始观察各种食物，尤其是高度加工的食物时，您就会开始意识到也许很多人，也许您，都不是。

Not incidentally, selenium has some other effects on health that can be quite positive.

并非偶然，硒对健康还有其他一些非常积极的影响。

And even though these don't relate to thyroid or growth hormone function specifically, I think you might want to know about them, given that we're on the topic of selenium.

尽管这些与甲状腺或生长激素功能没有具体关系，但我认为您可能想了解它们，因为我们正在讨论硒的主题。

The first is that there are three studies, all of which showed very high efficacy for reducing the risk of something called preeclampsia, excuse me, preeclampsia.

首先，有三项研究，所有这些研究都显示出非常高的功效，可以降低先兆子痫的风险，对不起，先兆子痫。

Preeclampsia is seizures that are related to blood pressure issues during or around the delivery of a new baby.

先兆子痫是与新生儿分娩期间或分娩前后的血压问题有关的癫痫发作。

And actually, it's a rare-ish condition but it actually can be quite deadly.

事实上，这是一种罕见的情况，但实际上可能是相当致命的。

And so the fact that selenium is important for offsetting preeclampsia risk is interesting.

因此，硒对于抵消先兆子痫风险很重要，这一事实很有趣。

I don't know the exact mechanism and I'm guessing there are only a few of you out there that are either pregnant or thinking of conceiving soon, but that's worth noting.

我不知道确切的机制，我猜你们中只有少数人怀孕了或考虑很快怀孕，但这值得注意。

Obviously, anything related to pregnancy or lactation, especially talk to your doctor.

显然，任何与怀孕或哺乳有关的事情，尤其是咨询您的医生。

I'm guessing that selenium is probably in a lot of prenatal formulas but that's one clear benefit of having sufficient selenium.

我猜想许多产前配方奶粉中可能都含有硒，但这是摄入充足硒的一个明显好处。

The other is a reduced prostate cancer risk.

另一个是降低前列腺癌风险。

There's a study showing that having sufficient selenium can reduce prostate cancer risk.

有一项研究表明，摄入足够的硒可以降低前列腺癌的风险。

And there is some evidence that if you consume foods from areas with soil that's low in selenium, that can be a problem.

有一些证据表明，如果您食用来自土壤硒含量低的地区的食物，这可能会成为一个问题。

And last episode, we talked about all these issues related to soil quality, things that are making their way into food that are disrupting hormones and so forth.

上一集，我们讨论了与土壤质量有关的所有这些问题，以及进入食品中扰乱激素的物质等等。

But having sufficient selenium from food could offset the low content in any soil.

但从食物中获取足够的硒可以抵消任何土壤中的低硒含量。

And so that apparently can reduce prostate cancer risk.

因此这显然可以降低前列腺癌的风险。

It's a minor effect but it's a statistically significant one.

这是一个微小的影响，但在统计上却是显着的。

And the other one is a reduction in acne, which is interesting.

另一个是减少痤疮，这很有趣。

I'm guessing that that probably has to do with the thyroid hormone pathway because of the way thyroid hormone can impact the liver.

我猜测这可能与甲状腺激素途径有关，因为甲状腺激素会影响肝脏。

And it turns out that the liver and various biochemical reactions in the liver can impact acne.

事实证明，肝脏和肝脏中的各种生化反应都会影响痤疮。

And that's probably an episode all into itself but those are just some additional benefits of getting a sufficient selenium.

这本身可能就是一个小插曲，但这些只是获得充足硒的一些额外好处。

Okay, so we're already deep into tools related to making sure that you have sufficient selenium, iodine, and L-tyrosine in order to make enough thyroid hormones that can support your metabolic processes in your liver, your muscles, your tendons, for whatever purpose, keeping your metabolism high, for body composition reasons or for healing, for keeping your brain working well.

好的，我们已经深入研究了相关工具，确保您有足够的硒、碘和 L-酪氨酸，以便产生足够的甲状腺激素，支持您的肝脏、肌肉、肌腱的代谢过程，无论出于什么目的，保持高新陈代谢，出于身体成分原因或为了康复，为了保持大脑良好运转。

Earlier I mentioned, there are people who are following very clean diets.

我之前提到过，有些人遵循非常清洁的饮食。

So these are people that consume no processed foods.

这些人不食用加工食品。

You know, any starch they might eat is going to be maybe a rice or a grain or any protein they might consume is going to be either from, let's hope, from humanely raised animal sources or maybe they're pure plant-based.

你知道，他们可能吃的任何淀粉都可能是大米或谷物，或者他们可能消耗的任何蛋白质要么来自（我们希望）来自人道饲养的动物来源，要么可能是纯植物性的。

Believe it or not, those folks are actually very susceptible to low iodine because it turns out that diets that are very meat rich and don't have many vegetables, as well as diets that are very vegetable rich but don't have many meats or salts are at risk of lowering thyroid hormone by way of the iodine pathway and other pathways.

不管你信不信，这些人实际上很容易受到低碘的影响，因为事实证明，肉类含量丰富但蔬菜含量不多的饮食，以及蔬菜含量丰富但肉类或盐含量不多的饮食，都有通过碘途径和其他途径降低甲状腺激素的风险。

And so let me try and simplify this for you.

因此，让我尝试为您简化一下。

Chances are if people are doing the all-meat diet, they're not sprinkling, they're not wrapping those steaks in seaweed and they may or may not be supplementing with iodine.

很可能的是，如果人们实行全肉饮食，他们不会洒水，他们不会用海藻包裹牛排，他们可能会也可能不会补充碘。

Chances are they're probably consuming iodine salt but their requirements go up if they're not consuming vegetables.

他们很可能正在食用碘盐，但如果他们不食用蔬菜，他们的需求量就会增加。

People who are consuming vegetables is kind of interesting.

吃蔬菜的人很有趣。

We always hear that we should have our cruciferous vegetables and those are so important but there are actually substances, compounds within high quality cruciferous vegetables that can interfere with thyroid hormone function.

我们总是听说我们应该吃十字花科蔬菜，这些蔬菜非常重要，但实际上优质十字花科蔬菜中的某些物质和化合物会干扰甲状腺激素的功能。

So if you're eating a lot of that stuff, a lot of cabbages and just look up your other, I think broccoli is a cruciferous vegetable, and I won't read off the whole list, you could just put into the internet.

所以，如果你吃了很多这样的东西，很多卷心菜，然后看看你的其他东西，我认为西兰花是一种十字花科蔬菜，我不会读出整个清单，你可以把它放到互联网上。

But we're always told to eat a lot of the dark, leafy green stuff.

但我们总是被告知要多吃深色、绿叶的东西。

Well, unless that dark, leafy green stuff is kelp or seaweed, chances are that we're not getting enough iodine unless we're adding salt to our food.

好吧，除非那些深色的绿叶植物是海带或海藻，否则我们很可能无法获得足够的碘，除非我们在食物中添加盐。

And chances are that we may be lowering the total amount of thyroid that we're making, as well as the fact that in plant-rich diets, it's hard to get enough L-tyrosine and I don't want, you know, I'm not here to inflame any of the vegans or the carnivore folks.

很可能我们正在降低甲状腺的总量，而且事实上，在富含植物的饮食中，很难获得足够的 L-酪氨酸，我不想，你知道，我不是来激怒任何素食主义者或肉食动物的。

I don't take a stance either way on any of that.

我对此不采取任何立场。

I'm just learning, trying to report the science.

我只是在学习，试图报告科学。

The point I want to make is your health is important.

我想说的一点是你的健康很重要。

So if you are purely plant-based and you're eating a lot of cruciferous vegetables, make sure you're getting enough iodine.

因此，如果您纯粹以植物为主并且食用大量十字花科蔬菜，请确保摄入足够的碘。

It does seem like the cruciferous vegetables can increase the need for further iodine.

十字花科蔬菜似乎确实会增加对碘的需求。

And same thing if you're purely on this all-meat diet or your keto, and you're not ingesting many vegetables.

如果你纯粹采用全肉饮食或生酮饮食，并且没有摄入很多蔬菜，情况也是如此。

So I always thought that the cleaner the diet, the better, but it turns and probably that's true from the standpoint of, you know, hormone regulation, you know, estrogen and testosterone and other hormones.

所以我一直认为饮食越干净越好，但事实证明，从激素调节、雌激素、睾酮和其他激素的角度来看，这可能是正确的。

The highly processed foods really are terrible.

高度加工的食品确实很糟糕。

There's so much evidence for that.

有很多证据证明这一点。

The phthalates in plastics and the processed foods and the emulsifiers, all this stuff we talked about previous episode, but it does seem to be that people that are not getting enough iodine for whatever reason, really need to check out whether or not their iodine levels need to be increased because of the fact that they're consuming so many plants or so many meats and in some cases, plants that actually lower thyroid hormone.

塑料、加工食品和乳化剂中的邻苯二甲酸盐，我们在上一集讨论过的所有这些东西，但似乎那些由于某种原因而没有摄入足够碘的人确实需要检查他们的碘含量是否需要增加，因为他们消耗了太多的植物或肉类，在某些情况下，这些植物实际上会降低甲状腺激素。

And not to beat a dead horse or cabbage, but there are a number of things that iodine can do that are positive that are sort of, they're related to thyroid, not directly, they're kind of offshoots of the thyroid pathway on their downstream of it, we would say, in terms of how they impact metabolic function.

并不是要打败死马或卷心菜，而是碘可以做很多积极的事情，它们与甲状腺有关，但不是直接关系，我们可以说，就它们如何影响代谢功能而言，它们是甲状腺途径下游的分支。

One of those is to reduce something called c-reactive protein.

其中之一是减少称为 C 反应蛋白的物质。

Some of you may have heard of CRP or c-reactive protein.

你们中有些人可能听说过 CRP 或 C 反应蛋白。

C-reactive protein is something that you want to keep at modestly low levels.

C 反应蛋白是您希望保持在适度较低水平的物质。

It's associated with inflammation and various forms of heart disease and even eye disease, macular degeneration.

它与炎症和各种形式的心脏病甚至眼病、黄斑变性有关。

So it does appear that iodine supplementation or getting sufficient iodine from food, either works, is associated with reduced levels of c-reactive protein in the blood and an anti-inflammatory effect.

因此，补充碘或从食物中获取足够的碘确实与血液中 C 反应蛋白水平降低和抗炎作用有关。

And the anti-inflammatory effect brings us back to our old friend, interleukin 6.

抗炎作用让我们想起了我们的老朋友——白细胞介素 6。

Remember, they're these inflammatory cytokines.

请记住，它们是炎症细胞因子。

They have many, many names because there are many, many of them.

他们有很多很多的名字，因为他们有很多很多。

Interleukin 10 is the one that's anti-inflammatory.

白介素 10 是一种具有抗炎作用的物质。

Interleukin 6 is the one that's inflammatory.

白介素 6 是一种具有炎症作用的物质。

Anytime you see IL-6, that usually means that there's an inflammatory response, there's a wound, there's inflammation of the brain, somebody is either sleep deprived or had a brain injury or they're dealing with some sort of infection.

每当你看到 IL-6 时，通常意味着存在炎症反应、有伤口、大脑有炎症、有人睡眠不足或脑部受伤，或者正在处理某种感染。

IL-6 is kind of a catch-all for inflammation.

IL-6 是炎症的包罗万象。

And it does appear that iodine supplementation can reduce circulating IL-6 associated with inflammation.

补充碘似乎确实可以减少与炎症相关的循环 IL-6。

So in that sense, iodine can have an anti-inflammatory effect.

所以从这个意义上说，碘可以具有抗炎作用。

So by now, it should be abundantly clear.

那么现在，事情应该已经非常清楚了。

If you care about thyroid hormone, if you care about the pathways that it impacts like having a high level of metabolism, which I guess if for no other reason is attractive 'cause then you can eat more and still maintain a healthy body composition, but also for brain health, cognitive function, tissue repair, all that stuff, keeping c-reactive protein low, keeping IL-6 low, make sure you're getting enough iodine, selenium and L-tyrosine.

如果你关心甲状腺激素，如果你关心它影响的途径，比如高水平的新陈代谢，我想如果没有其他原因的话，这很有吸引力，因为这样你就可以吃得更多，仍然保持健康的身体成分，而且也有利于大脑健康、认知功能、组织修复，所有这些，保持低 C 反应蛋白、保持低 IL-6，确保你摄入足够的碘、硒和 L-酪氨酸。

If you're curious how thyroid actually increases the metabolism, allows you to eat more, et cetera.

如果您好奇甲状腺实际上是如何增加新陈代谢、让您吃得更多等等。

It relates to something we covered last issue, which is glucose.

它与我们上一期讨论的东西有关，即葡萄糖。

Remember when you eat something, blood sugar goes up, insulin is secreted from the pancreas and it makes sure that blood glucose doesn't go too high, which can damage tissues or too low, which can make you hypoglycemic.

请记住，当您吃东西时，血糖会上升，胰腺会分泌胰岛素，它会确保血糖不会过高，否则会损害组织；也不会过低，否则会导致低血糖。

Thyroid increases glucose uptake by various tissues, in particular muscle and bone.

甲状腺增加各种组织对葡萄糖的摄取，特别是肌肉和骨骼。

It actually can increase bone mineral density, which is a really good thing.

它实际上可以增加骨矿物质密度，这是一件非常好的事情。

As you get older, injuries, when I say older, I mean basically 30 and older, the reason you can recover more quickly from injuries if you have a healthy thyroid and healthy thyroid pathways is because you can consume energy.

随着年龄的增长，受伤，当我说年龄大时，我的意思基本上是30岁以上，如果你有健康的甲状腺和健康的甲状腺途径，你可以更快地从受伤中恢复，因为你可以消耗能量。

That energy is diverted toward bone repair and muscle repair and cartilage repair.

该能量被转移到骨骼修复、肌肉修复和软骨修复上。

And so the way it does this again is by increasing ATP.

所以它再次做到这一点的方法是增加 ATP。

But the whole idea here is that iodine, selenium, L-tyrosine, allow thyroid to be at healthy levels so that thyroid then can take glucose in the blood and divert it to tissues for it to be used, in particular your brain.

但这里的整体想法是，碘、硒、L-酪氨酸使甲状腺处于健康水平，这样甲状腺就可以吸收血液中的葡萄糖并将其转移到组织中供使用，特别是大脑。

And that's why these things that we're talking about, supplementing or getting from food, can actually improve or support brain function.

这就是为什么我们所说的补充或从食物中获取的这些东西实际上可以改善或支持大脑功能。

People are always asking me, what is the food that I should eat for my brain?

人们总是问我，我应该吃什么食物来健脑？

Like, are blueberries good for your brain?

比如，蓝莓对你的大脑有好处吗？

Or they do ask me, are walnuts good for your brain 'cause it looks like a brain?

或者他们确实问我，核桃对你的大脑有益吗，因为它看起来像大脑？

We talked about that earlier.

我们之前谈过这一点。

The fact of the matter is what you need are nutrients that support hormones and biological pathways that support the brain.

事实是，您需要的是支持激素的营养物质和支持大脑的生物途径。

That's the way to think about it.

这就是思考的方式。

And I realized when people ask, what should I eat to support my brain?

当人们问我应该吃什么来支持我的大脑时，我意识到了这一点。

That's basically what they're asking in short form.

这基本上就是他们所要求的简短内容。

So keeping your thyroid hormone healthy at healthy levels that is, is going to be terrific for your brain because is from your brain.

因此，将甲状腺激素保持在健康水平对您的大脑非常有益，因为它来自您的大脑。

The ability of your brain to use glucose or ketones for that matter is going to be aided by having healthy thyroid.

拥有健康的甲状腺将有助于大脑利用葡萄糖或酮的能力。

So do the things, take the things, eat the things that are going to allow you to have healthy levels of thyroid hormone.

因此，做一些事情、吃一些东西、吃一些能让你保持健康的甲状腺激素水平的东西。

I'm sure a number of you are out there wondering, do I have healthy levels of thyroid hormone?

我相信你们中的很多人都在想，我的甲状腺激素水平是否健康？

Those can be measured from the blood.

这些可以从血液中测量。

There are some telltale signs of having really high thyroid or really low thyroid, and I could start listing those off.

有一些甲状腺水平非常高或甲状腺水平非常低的明显迹象，我可以开始列出这些迹象。

They're easy to find online as well.

它们在网上也很容易找到。

Things like bulging eyes, inability to maintain weight, shaky, anxiety, that's kind of hyperthyroidal, thinning of hair, this kind of thing.

比如眼睛凸出、无法维持体重、颤抖、焦虑，这就是甲状腺机能亢进、头发稀疏之类的事情。

I don't want to get into diagnosing hypothyroidism and hyperthyroidism.

我不想深入诊断甲状腺功能减退症和甲状腺功能亢进症。

It's just impossible 'cause you're there and I'm here and we're kind of shouting back and forth through a tunnel of video and comments.

这是不可能的，因为你在那里，我在这里，我们在视频和评论的隧道中来回喊叫。

If you're concerned about having excessively high or excessively low levels of thyroid hormone, absolutely look up what the symptoms are.

如果您担心甲状腺激素水平过高或过低，请务必查看症状是什么。

Talk to your physician.

与您的医生交谈。

And there are a number of good treatments.

并且有很多好的治疗方法。

I didn't talk about prescription drugs that can improve symptoms related to hypo or hyperthyroid.

我没有谈论可以改善甲状腺功能减退或甲状腺功能亢进相关症状的处方药。

Of course, they have synthesized thyroid.

当然，他们已经合成了甲状腺。

So if you don't make enough thyroid, you can take thyroid, it's by prescription.

因此，如果您没有制造足够的甲状腺，您可以通过处方服用甲状腺。

If you have too much thyroid, sometimes they'll take out the thyroid gland or they can administer drugs that will either block receptors or will interfere with some of the pathways from the brain to the pituitary or from the pituitary to the thyroid in order to adjust the thyroid hormone that way.

如果您的甲状腺过多，有时他们会切除甲状腺，或者服用药物来阻断受体或干扰从大脑到垂体或从垂体到甲状腺的一些通路，以便以这种方式调整甲状腺激素。

So there are the big guns in terms of the treatments for different thyroid disorders but we're not talking about thyroid disorders, we're talking about how to get and maintain thyroid levels in healthy ranges and some straightforward ways to do that through diet and supplementation.

因此，在不同甲状腺疾病的治疗方面有一些重要的方法，但我们不是在谈论甲状腺疾病，我们谈论的是如何获得并维持甲状腺水平在健康范围内，以及通过饮食和补充剂来实现这一目标的一些简单方法。

There's also a lot of evidence that for people who menstruate, levels of thyroid hormone can fluctuate dramatically across the menstrual cycle.

还有大量证据表明，对于有月经的人来说，甲状腺激素水平在整个月经周期中会出现剧烈波动。

So that's really going to be a process of experimentation.

所以这确实是一个实验的过程。

I don't know that you could, you could, in theory, take blood at different phases of your cycle and figure out whether or not your thyroid hormone was excessively high or low at different phases of the cycle.

我不知道你可以，理论上，你可以在周期的不同阶段抽血，并找出你的甲状腺激素在周期的不同阶段是否过高或过低。

That's going to be pretty tough to do.

这将是非常困难的事情。

If you have an endocrinologist that's willing to do that with you, terrific.

如果您有一位内分泌科医生愿意与您一起做这件事，那就太好了。

I think most people are going to have to figure out how supplementing the sorts of things that we talked about before, or getting them from foods relates to different aspects of their cycle.

我认为大多数人都必须弄清楚补充我们之前讨论过的各种东西，或者从食物中获取它们与他们的周期的不同方面有何关系。

In general, the first half of the cycle before ovulation, people crave carbohydrates and sweets more and that makes total sense based on the biology of the menstrual cycle.

一般来说，在排卵前的前半周期，人们更渴望碳水化合物和甜食，根据月经周期的生物学原理，这是完全有道理的。

Thyroid hormone is going to go up as you, as anyone, male or female, menstruating or not, increases more starchy carbohydrates.

当你（无论男性还是女性，无论是否经期）增加更多的淀粉类碳水化合物时，甲状腺激素就会上升。

This is interesting because ketogenic diets have been shown to slightly lower thyroid levels.

这很有趣，因为生酮饮食已被证明会略微降低甲状腺水平。

And that makes sense because in ketogenic diets, blood glucose levels are very low.

这是有道理的，因为在生酮饮食中，血糖水平非常低。

And thyroid hormone is secreted in large part in proportion to how much glucose is in the bloodstream and how much that glucose, excuse me, needs to be regulated.

甲状腺激素的分泌很大程度上与血液中葡萄糖的含量以及需要调节的葡萄糖含量成正比。

So I'm not trying to demonize the ketogenic diet.

所以我并不是想妖魔化生酮饮食。

I think it definitely has its place.

我认为它绝对有它的一席之地。

There are 22 studies now showing that it can dramatically reduce blood glucose.

现在有 22 项研究表明它可以显着降低血糖。

And about a third of those show that thyroid hormone levels are slightly reduced, sometimes significantly, if not more, in the ketogenic diet that may explain, I want to highlight may explain the fact that when people go back to a more traditional diet if they've been on a ketogenic diet for a long time, that oftentimes they will gain weight very quickly as they bring carbohydrates back into their diet.

其中大约三分之一的研究表明，在生酮饮食中，甲状腺激素水平略有降低，有时甚至是显着降低，我想强调的是，这可能可以解释这样一个事实：当人们回到更传统的饮食习惯时，如果他们已经长期采用生酮饮食，那么当他们将碳水化合物带回饮食中时，他们的体重通常会很快增加。

Some people are cycling between ketogenic and non-ketogenic every three, four days.

有些人每三、四天就会在生酮和非生酮之间循环。

So-called cyclical ketogenic diet.

所谓周期性生酮饮食。

Some people are staying ketogenic for long periods of time.

有些人长期保持生酮状态。

Some people six days on, one day off.

有些人工作六天，休息一天。

So there's a huge variation there.

所以这里存在着巨大的差异。

The point is that carbohydrates, starchy carbohydrates in particular, support the healthy production of T3 and T4.

重点是碳水化合物，尤其是淀粉类碳水化合物，支持 T3 和 T4 的健康产生。

And so if you're very low carbohydrate, you're going to have a reduction in T3 and T4.

因此，如果您的碳水化合物含量非常低，T3 和 T4 就会减少。

And so if you're going to bring carbohydrates back into your diet, then you might want to do it more gradually.

因此，如果您打算将碳水化合物重新纳入饮食中，那么您可能需要逐渐进行。

And for those of you that menstruate, and are craving carbohydrates in the early part of the cycle, that is actually associated with having a healthy cycle.

对于那些有月经并且在月经周期早期渴望碳水化合物的人来说，这实际上与健康的周期有关。

If any of you have had a healthy cycle on a ketogenic diet, that would be interesting.

如果你们中有人通过生酮饮食获得了健康的周期，那将会很有趣。

Maybe let me know through the comments or point me in the direction of some research if you're aware of it.

如果您知道的话，也许可以通过评论让我知道，或者为我指出一些研究的方向。

So as you can start to see, there's this really beautiful interplay between the different hormones, between insulin and glucose, between estrogen and thyroid, between thyroid and blood glucose and the ketogenic diet.

正如您所看到的，不同激素之间、胰岛素和葡萄糖之间、雌激素和甲状腺之间、甲状腺和血糖以及生酮饮食之间存在着非常美妙的相互作用。

It all starts to fit together in ways that make a lot of sense once you understand just kind of the core elements of what the hormones are and the variety of tissues that they work on.

一旦你了解了激素的核心要素以及它们作用的各种组织，这一切就会开始以一种很有意义的方式组合在一起。

The simple version of this is if you haven't had a carbohydrate for a year, then your T3, T4 levels are going to be pretty low.

简单来说，如果您一年没有摄入碳水化合物，那么您的 T3、T4 水平将会相当低。

And I'm sure there's some ketonistas out there.

我确信那里有一些酮主义者。

They're going to say, wait, no, thyroid hormone levels go up with keto.

他们会说，等等，不，甲状腺激素水平会随着酮的升高而升高。

That might be true for other reasons, indirect reasons related to hormone pathways that are cascade from being in ketosis for long periods of time.

由于其他原因，这可能是正确的，间接原因与激素途径有关，这些激素途径是由于长期处于酮症而级联的。

Great.

伟大的。

But for most people that don't consume any carbohydrate, T3, T4 are going to go down.

但对于大多数不摄入任何碳水化合物的人来说，T3、T4 会下降。

And when they start to consume foods that require thyroid metabolism in order to work with, to metabolize, then weight gain can sometimes happen more quickly.

当他们开始食用需要甲状腺代谢才能工作、代谢的食物时，体重有时会更快增加。

So it's just something to consider.

所以这只是需要考虑的事情。

And it's something to work with carefully if you're going to be cyclic ketogenic, long-term ketogenic.

如果你想进行循环生酮、长期生酮，那么就需要小心对待。

And if you're not ketogenic, and you're consuming carbohydrates.

如果你不生酮，并且你正在消耗碳水化合物。

And the three things that we talked about earlier, selenium, tyrosine and iodine, chances are unless there's an underlying condition there that your levels of thyroid are going to be in healthy range.

我们之前谈到的三件事，硒、酪氨酸和碘，除非有潜在的疾病，否则您的甲状腺水平很可能会处于健康范围内。

Next, we're going to talk about growth hormone.

接下来我们要谈谈生长激素。

Growth hormone has received a ton of attention in the last 20 years.

过去 20 年来，生长激素受到了广泛关注。

I actually remember when it was for sequenced.

我实际上记得它是什么时候测序的。

This was a huge deal.

这是一件大事。

There was a huge patent drama.

一场巨大的专​​利大戏上演了。

I won't mention the universities of the people involved.

我就不提当事人的大学了。

There were companies and monster patents and payouts and it was really interesting.

有公司和怪物专利和支出，这真的很有趣。

You can look that up online if you're interested in some of the scientific history.

如果您对某些科学史感兴趣，可以在线查找。

Growth hormone is a pretty straightforward one for you to understand now because it follows the exact same logic as thyroid hormone.

生长激素是一种非常简单的激素，因为它遵循与甲状腺激素完全相同的逻辑。

In fact, their functions are so closely overlapping on the, you know, when we first look at the face of it that you're probably going to think, why do you have these two systems?

事实上，它们的功能是如此紧密地重叠，你知道，当我们第一次看到它的表面时，你可能会想，为什么要有这两个系统？

So just very briefly, growth hormone-releasing hormone.

简而言之，生长激素释放激素。

So remember releasing means it comes from the brain, comes from the brain and tells the pituitary to release growth hormone, and then growth hormone is released into the bloodstream where it goes and acts on a ton of tissues, muscle, ligaments, bone, fat, et cetera, to increase metabolism.

所以请记住，释放意味着它来自大脑，来自大脑并告诉垂体释放生长激素，然后生长激素被释放到血液中，并作用于大量组织、肌肉、韧带、骨骼、脂肪等，以增加新陈代谢。

It sounds just like thyroid hormone.

听起来就像甲状腺激素。

And they do work in parallel.

而且它们确实是并行工作的。

And that's why we've lumped them together in the same episode.

这就是为什么我们将它们放在同一集中。

They increase metabolism and repair and growth of tissues.

它们增加新陈代谢以及组织的修复和生长。

A conversation about growth hormone would be incomplete if we didn't talk about the kind of extremes.

如果我们不讨论这种极端情况，关于生长激素的讨论就不完整。

There are certain people who are born that don't make enough growth hormone, and they end up very short in stature.

有些人天生就无法产生足够的生长激素，因此他们最终身材矮小。

There are certain people who make a ton of growth hormone and they end up very, very large.

有些人会产生大量的生长激素，结果他们变得非常非常大。

They tend to have very large appendages.

它们往往有非常大的附肢。

They have something called acromegaly.

他们患有肢端肥大症。

It's kind of like a ridging of the forehead.

有点像额头上的隆起。

It's actually a bone ridge.

其实是骨脊。

They are giant.

他们是巨人。

And it used to be called giantism.

它曾经被称为巨人主义。

And most people of course are in a range of height and appendage length.

当然，大多数人的身高和肢体长度都在一定范围内。

That doesn't imply that there's a growth hormone disruption there.

这并不意味着生长激素受到干扰。

Growth hormone received a lot of attention after it was sequenced because that meant the opportunity to inject growth hormone and replace growth hormone that was lost.

生长激素在测序后受到了很多关注，因为这意味着有机会注射生长激素并替代失去的生长激素。

And there was actually a lot of cases of people taking their kids and trying to get them to be taller for whatever reason by injecting growth hormone.

事实上，有很多这样的案例，人们带着自己的孩子，出于某种原因试图通过注射生长激素来让他们长高。

Today, we're going to talk about the things that anyone can do to increase growth hormone.

今天，我们将讨论任何人都可以做的事情来增加生长激素。

And there are reasons why certain people would want to do that.

某些人想要这样做是有原因的。

People who overproduce growth hormone certainly would not want to do that.

生长激素分泌过多的人当然不会愿意这样做。

People who underproduce it would probably want to do that.

产量不足的人可能会想这样做。

People that make normal, quote, unquote, levels of growth hormone might want to do that as they age because during puberty and development, the pituitary is churning out tons of growth hormone.

生长激素水平正常的人可能会随着年龄的增长而想要这样做，因为在青春期和发育过程中，垂体会产生大量的生长激素。

It's responsible for the growth, not surprising, of the body and all its features.

毫不奇怪，它负责身体及其所有特征的生长。

Height, just being one of those.

身高，只是其中之一。

And so as we age, we make less growth hormone.

因此，随着年龄的增长，我们产生的生长激素会减少。

And that is one of the reasons why we recover more slowly from injuries.

这就是我们从伤病中恢复得更慢的原因之一。

It's one of the reasons why we accumulate body fat.

这是我们体内脂肪堆积的原因之一。

And it's one of the reasons why our metabolism slows.

这也是我们新陈代谢减慢的原因之一。

And so growth hormone replacement therapy has been tremendously popular in the last 20 years, which is not to say it doesn't carry its problems, it does.

因此，生长激素替代疗法在过去 20 年中非常受欢迎，这并不是说它没有问题，而是确实存在问题。

Here's one of the major problems with injecting growth hormone.

这是注射生长激素的主要问题之一。

Not saying people shouldn't do this if the doctor has approved it or it's in keeping with their particular life goals, but growth hormone, if it's in levels that are too high, will cause growth of all tissues.

并不是说如果医生批准或符合他们特定的生活目标，人们就不应该这样做，但生长激素如果水平过高，会导致所有组织生长。

So not just muscle, not just reduction in body fat by metabolizing, you know, by allowing fatty acids to be pulled out of storage and used for ATP, but it will also cause increase in growth of the heart and the lungs and the liver and the spleen.

因此，不仅仅是肌肉，不仅仅是通过代谢来减少体内脂肪，你知道，通过将脂肪酸从储存中提取出来并用于 ATP，它还会导致心脏、肺、肝脏和脾脏的生长增加。

And so this is the concern with abuse of growth hormone.

这就是滥用生长激素的问题。

So we're not going to be talking about abuse of growth hormone.

所以我们不会谈论生长激素的滥用。

We will, however, talk about tools that anyone can use to increase levels of growth hormone.

然而，我们将讨论任何人都可以用来提高生长激素水平的工具。

Some of them are behavioral, some of them are supplement-based and some of them interact with behaviors and supplements.

其中一些是行为性的，一些是基于补充的，还有一些与行为和补充相互作用。

And what's cool about the discussion about growth hormone is that the tools that exist out there to increase growth hormone are very actionable.

关于生长激素的讨论的有趣之处在于，现有的增加生长激素的工具非常可行。

Most people can do these without the need for any equipment or even any supplement.

大多数人都可以做到这些，而不需要任何设备，甚至不需要任何补充。

Although there are some supplement related themes for tools for growth hormone increase.

尽管有一些与生长激素增加工具相关的补充主题。

And also the increases that one can get in growth hormone are substantial.

而且生长激素的增加也是巨大的。

So normally, when you talk about the difference between taking something as an exogenous substance like testosterone or estrogen versus using supplements or behaviors to increase them, you're talking about tenfold differences from, you know, administering the prescription compound.

因此，通常情况下，当您谈论服用睾酮或雌激素等外源性物质与使用补充剂或行为来增加它们之间的区别时，您谈论的是与服用处方化合物的十倍差异。

In terms of growth hormone, there are things that can increase growth hormone three, four, 500% or more.

就生长激素而言，有可以增加生长激素三、四、500%甚至更多的东西。

And even though that's a short-lived increase, they can have very powerful effects on metabolism and on repair of tissues.

尽管这种增加是短暂的，但它们可以对新陈代谢和组织修复产生非常强大的影响。

So let's talk about those.

那么让我们来谈谈这些吧。

Okay, let's go step by step in terms of the things that anyone, perhaps everyone, should be doing in order to maintain healthy growth hormone levels or increased growth hormone levels.

好吧，让我们一步步讨论任何人，也许每个人，为了保持健康的生长激素水平或增加的生长激素水平都应该做的事情。

Unless you have overproduction of growth hormone, chances are these things are going to benefit to you.

除非您生长激素分泌过多，否则这些东西很可能会对您有益。

However, as always, I want to emphasize, talk to a doctor before you do anything, including remove any treatments.

然而，一如既往，我想强调，在做任何事情之前先咨询医生，包括取消任何治疗。

So anything you would add or take away, that's the responsibility of you and your healthcare provider, okay?

因此，您添加或删除的任何内容都是您和您的医疗保健提供者的责任，好吗？

I don't just say that to protect me, I say that to protect you.

我这么说不仅是为了保护我，也是为了保护你。

First of all, growth hormone is released every night when you go to sleep and it's released in the early part of sleep, during so-called slow-wave sleep.

首先，生长激素每天晚上入睡时都会释放，并且在睡眠的早期即所谓的慢波睡眠期间释放。

So the two conditions that have to be met in order for growth hormone to be secreted regularly for tissue repair, et cetera, are you need to get into slow-wave sleep that so-called deep sleep and you need blood insulin and glucose to be relatively low.

因此，为了使生长激素定期分泌以进行组织修复等，必须满足两个条件：您需要进入慢波睡眠，即所谓的深度睡眠，以及您需要血液胰岛素和血糖相对较低。

So eating within two hours of sleep, excuse me, eating within two hours of going to sleep is going to suppress growth hormone release.

所以在睡觉后两小时内吃东西，对不起，在睡觉后两小时内吃东西会抑制生长激素的释放。

That's very clear.

这非常清楚。

However, some people are going to have problems falling asleep if they are too hungry.

然而，有些人如果太饿就会难以入睡。

So you have to work with that and decide what you're going to eat.

所以你必须解决这个问题并决定你要吃什么。

And when you're going to eat that thing so that you're not so hungry that you're having trouble falling asleep.

当你要吃那个东西时，你就不会太饿而难以入睡。

The episodes on sleep that were covered in episodes two, three, and four of the Huberman Lab Podcast has, I believe, more tools there than you could ever want or make use of in terms of how to optimize sleep.

我相信，胡伯曼实验室播客的第二、三和四集所涵盖的关于睡眠的剧集在如何优化睡眠方面拥有比您想要或使用的更多工具。

So you can refer to those, if you like.

因此，如果您愿意，可以参考这些内容。

So don't eat too close to sleep and then get into slow-wave sleep.

因此，不要在临睡前吃东西，然后进入慢波睡眠。

And as I talked about in one of those earlier episodes, the first half of the night, slow-wave sleep and deep sleep predominate.

正如我在前面的一集中谈到的，前半夜，慢波睡眠和深度睡眠占主导地位。

The second half of the night, it's another kind of sleep, we call it REM sleep.

后半夜，是另一种睡眠，我们称之为快速眼动睡眠。

So what is special about this early phase of sleep?

那么这个早期睡眠阶段有什么特别之处呢？

This is how you should be thinking if you listen to this podcast.

如果你听这个播客，你应该这样想。

You should be thinking, okay, I hear that something is important, it's related, it's in the pathway, but mechanistically when we say get into slow-wave sleep, get into deep sleep, that's when growth hormone is secreted.

你应该想，好吧，我听说有些东西很重要，它是相关的，它在途径中，但从机制上讲，当我们说进入慢波睡眠、进入深度睡眠时，那就是生长激素分泌的时候。

The question you should be asking yourselves as scientists of yourselves is wait, why slow-wave sleep?

作为科学家，你们应该问自己的问题是，为什么要慢波睡眠？

What in particular about slow-wave deep sleep allows the pituitary to release growth hormone?

慢波深度睡眠有什么特别之处可以让垂体释放生长激素？

Like, what is it?

就像，那是什么？

Because if you can understand that, if you can understand a little bit of mechanism, there are actually ways that you can increase the amount of growth hormone that you release both in sleep and out of sleep.

因为如果你能理解这一点，如果你能理解一点机制，实际上有一些方法可以增加你在睡眠中和睡眠外释放的生长激素的量。

So the answer is it's delta wave activity in the brain.

所以答案是大脑中的δ波活动。

Delta waves are these big giant waves of activity in the brain that correlate with slow-wave sleep as opposed to faster waves of activity that is associated with rapid eye movement sleep.

德尔塔波是大脑中与慢波睡眠相关的巨大活动波，而不是与快速眼动睡眠相关的较快活动波。

So slow-wave sleep and the delta activity actually triggers the neurons in the brain, the releasing hormone, right?

那么慢波睡眠和 Delta 活动实际上会触发大脑中的神经元，即释放激素，对吗？

Growth hormone-releasing hormone neurons to signal to the pituitary.

生长激素释放激素神经元向垂体发出信号。

Now, how do I know this is true?

现在，我怎么知道这是真的？

And what can you do with this?

你能用这个做什么？

Well, we know this is true because researchers have taken people and sleep deprived them, and they just asked, well, is it just one period of time every 24 hours and then the pituitary releases growth hormone?

嗯，我们知道这是真的，因为研究人员对人们进行了剥夺睡眠的实验，他们只是想问，是不是每 24 小时就会有一段时间，然后垂体就会释放生长激素？

If that were the case, that would say that growth hormone is just released in a so-called circadian dependent way.

如果是这样的话，那就说明生长激素只是以所谓的昼夜节律依赖性方式释放。

Every 24 hours is the pulse of it, but no, it's always relating to slow-wave deep sleep and delta waves.

每24小时就是它的脉搏，但不是，它总是与慢波深度睡眠和δ波有关。

And this is cool because what it means is that even if you're not measuring your brainwaves during sleep, which most of you probably are not, you might be measuring slow-wave sleep or deep sleep using a device like a Whoop or Oura.

这很酷，因为它意味着即使您没有在睡眠期间测量脑电波（大多数人可能不会），您也可能使用 Whoop 或 Oura 等设备测量慢波睡眠或深度睡眠。

And even if you're not, what this means is that during the day, there's the potential to also increase growth hormone release if you can get the brain into the so-called delta waves.

即使你不是，这意味着在白天，如果你能让大脑进入所谓的δ波，也有可能增加生长激素的释放。

And it turns out there are things you can do in waking as well to increase growth hormone release.

事实证明，你在醒来时也可以做一些事情来增加生长激素的释放。

So we're going to talk about those next.

所以我们接下来要讨论这些。

But as a tool and to just really make sure that we put brackets around this, try and have blood glucose not too high.

但作为一种工具，为了真正确保我们将其放在括号中，请尝试让血糖不要太高。

So if you do need to eat close to bed, you wouldn't want to eat anything that would increase blood glucose too much.

因此，如果您确实需要在睡前吃东西，您就不会想吃任何会导致血糖过高的东西。

Try not to eat too close to bedtime.

尽量不要在临近睡觉时间吃东西。

Get into deep sleep early in the night.

晚上早点进入深度睡眠。

Get the growth hormone release.

释放生长激素。

And understand that it's the delta waves of activity, the sweeping big waves of activity in the neurons that stimulate the brain to stimulate the pituitary.

并了解，正是活动的δ波，即神经元中扫荡的大活动波，刺激大脑刺激垂体。

Because once you understand that, then you have something to anchor to in terms of thinking what are the things I can do in waking that will allow me to release more growth hormone which for most people is going to be a good thing.

因为一旦你明白了这一点，你就会有一些东西可以锚定，思考我醒来时可以做哪些事情，让我释放更多的生长激素，这对大多数人来说将是一件好事。

Several times before on this podcast, I've talked about the fact that I'm not a big fan of melatonin supplementation for most purposes.

在此之前的播客中，我曾多次谈到过这样一个事实：在大多数情况下，我并不热衷于补充褪黑激素。

It might be helpful under conditions of jet lag.

在时差的情况下这可能会有所帮助。

However, there are a lot of reasons why I personally don't like melatonin.

然而，我个人不喜欢褪黑激素的原因有很多。

It interacts with the reproductive hormones, testosterone and estrogen, and that whole access in ways that are unattractive, at least to me.

它与生殖激素、睾丸激素和雌激素相互作用，并且整个获取方式没有吸引力，至少对我来说是这样。

It suppresses puberty during development.

它在发育过程中抑制青春期。

It's present in much, much higher doses in most supplements than one would normally make like a hundred fold, 300 fold.

大多数补充剂中它的含量比正常情况高出 100 倍、300 倍。

However, today I'm going to talk about an instance where very low levels of melatonin supplementation might actually be advantageous.

然而，今天我要讨论的一个例子是，极低水平的褪黑激素补充剂实际上可能是有利的。

And that is aiding the transition to the delta wave, slow-wave sleep I just described because that's the pattern of sleep and brainwave activity that triggers growth hormone release.

这有助于向我刚才描述的德尔塔波、慢波睡眠的过渡，因为这是触发生长激素释放的睡眠和脑电波活动模式。

So whereas most melatonin supplements are one milligram, three milligrams, 12 milligrams, this kind of thing, that is super physiological.

所以虽然大多数褪黑素补充剂都是一毫克、三毫克、12毫克，这种东西，那是超生理性的。

There are some data showing that microgram, maybe 500 micrograms of melatonin, so half a milligram, can be beneficial in shifting the pattern of early night's sleep toward more of the slow-wave deep sleep delta activity and improving growth hormone release.

有一些数据表明，微克（也许是 500 微克，即半毫克）褪黑激素有助于将早晚睡眠模式转变为更多的慢波深度睡眠 Delta 活动，并改善生长激素的释放。

Not a lot of studies but the ones that I saw are quality.

研究不多，但我看到的都是高质量的。

They were done in subjects that, you know, both sexes, sufficient numbers, et cetera.

你知道，这些研究的对象包括性别、足够的数量等等。

So this is interesting.

所以这很有趣。

So if you're interested in melatonin supplementation, you might think about it just at very low levels.

因此，如果您对补充褪黑激素感兴趣，您可能会只考虑非常低的水平。

You know, hundreds of micrograms as opposed to the milligram dosages.

你知道，数百微克而不是毫克剂量。

Most of the ones out there are going to be in milligram dosages.

大多数药物的剂量都是毫克级的。

So that's one way that some studies have shown that you can increase the amount of growth hormone that's secreted in early phases of sleep.

因此，一些研究表明，这是可以增加睡眠早期分泌的生长激素量的一种方法。

Now, the delta wave activity and the slow-wave activity in the brain being very important for growth hormone release and growth hormone release being so important for metabolic functions and peeling away unwanted body fat and repairing tissues, et cetera, forces us to ask, well, what other things can we do in waking in order to increase growth hormone release?

现在，大脑中的δ波活动和慢波活动对于生长激素的释放非常重要，而生长激素的释放对于代谢功能、去除不需要的身体脂肪和修复组织等非常重要，迫使我们问，那么，我们在醒来时还可以做哪些其他事情来增加生长激素的释放？

So let's start with the ones that have a potentially big effect but are a little bit harder to access.

因此，让我们从那些具有潜在巨大影响但有点难以访问的内容开始。

And for that, I want to point toward a book, which is really kind of interesting.

为此，我想推荐一本书，这本书真的很有趣。

It's not focused on growth hormone but the book is called "Altered Traits." This is the book.

这本书的重点不是生长激素，而是“改变的特征”。这就是这本书。

It's an excellent book, "Altered Traits" by Goleman and Davidson.

这是一本很棒的书，戈尔曼和戴维森的《改变的特质》。

"Science Reveals How Meditation Changes Your Mind, Brain, and Body." Very interesting book.

“科学揭示冥想如何改变你的思想、大脑和身体。”非常有趣的书。

For those of you that are interested in meditation, and perhaps those of you who are not, but are considering it, what they talk about in this book is the fact that meditation has two separate lines of effects.

对于那些对冥想感兴趣的人，也许那些不感兴趣但正在考虑冥想的人来说，他们在本书中讨论的是冥想有两种不同的效果。

One of those lines of effects are things that change your state.

这些影响之一是改变你的状态的事情。

So you're stressed.

所以你压力很大。

You sit down, you meditate and you relax and you go into a particular state.

你坐下来，冥想，放松，然后进入一种特定的状态。

The other are the changes that occur over time and those are changes in trait.

另一种是随着时间的推移而发生的变化，即特质的变化。

So personality can actually change with long bouts of TM meditation or repeated meditation.

因此，通过长时间的 TM 冥想或反复冥想，性格实际上可以改变。

In any case, the reason we're talking about "Altered Traits" today is because certain types of meditation can get people's brains into states that very closely mimic slow-wave sleep.

无论如何，我们今天谈论“改变的特征”的原因是因为某些类型的冥想可以使人们的大脑进入非常接近慢波睡眠的状态。

If you hear snoring in the background, Costello is, sounds like he's in slow-wave sleep.

如果你听到背景中打鼾的声音，那么科斯特洛听起来就像是在慢波睡眠中。

These big oscillatory snores that he's in 23.6 hours per day.

他每天 23.6 小时都会打鼾。

So what this means is for people that are interested in increasing growth hormone, a meditation practice that allows you to get into these slow-wave delta type frequency activity in the brain may be very beneficial because as I mentioned before, that's what's gating growth hormone release.

因此，这对于那些对增加生长激素感兴趣的人来说意味着什么，冥想练习可以让你进入大脑中的这些慢波德尔塔型频率活动，这可能非常有益，因为正如我之前提到的，这就是控制生长激素释放的原因。

It's not just a circadian phenomenon, it's actually controlled by these brainwaves.

这不仅仅是一种昼夜节律现象，它实际上是由这些脑电波控制的。

I did look up binaural beats.

我确实查过双耳节拍。

I get so many questions about binaural beats and it's a really attractive idea, right?

我收到了很多关于双耳节拍的问题，这是一个非常有吸引力的想法，对吧？

Binaural beats, for those of you don't know, you listen to one frequency of tone in one ear and another frequency of tone and the other ear, and then the brain essentially takes the average of the two or there's some other wiring in the brainstem that makes it not quite the average but it takes the average of the two for sake of discussion.

双耳节拍，对于那些不知道的人来说，您在一只耳朵中听到一种音调频率，在另一只耳朵中听到另一种音调频率，然后大脑本质上取两者的平均值，或者脑干中有一些其他接线使其不完全是平均值，但为了讨论而取两者的平均值。

And that frequency is what the brain entrains or maps onto.

这个频率就是大脑夹带或映射的频率。

There are a lot of apps that are claiming that you can get the brain into delta waves using binaural beats.

有很多应用程序声称您可以使用双耳节拍让大脑进入 delta 波。

I could not find quality peer review studies supporting that, but I know there are a lot of fans out there of binaural beats.

我找不到支持这一点的高质量同行评审研究，但我知道有很多双耳节拍的粉丝。

If you know of any literature that's independent of the company that makes the binaural beat technology, so unbiased research, please send it my way.

如果您知道任何独立于双耳节拍技术公司的文献，那么公正的研究，请将其发送给我。

But in "Altered Traits," Goleman and Davidson talk about the fact that people who do 20 minutes of sitting meditation per day can access these slow-wave sleep like brain states.

但在《改变的特质》中，戈尔曼和戴维森谈到了这样一个事实：每天进行 20 分钟静坐冥想的人可以像大脑状态一样进入这些慢波睡眠状态。

Now, I've talked a lot on here about non-sleep deep rest, things like yoga nidra and hypnosis.

现在，我在这里谈论了很多关于非睡眠深度休息的内容，例如瑜伽休息术和催眠。

I'm not aware that those will put people into slow-wave sleep per se, or delta waves per se.

我不知道这些会让人们进入慢波睡眠本身，或德尔塔波本身。

So we're really talking about 20 minutes of more traditional type meditation.

所以我们实际上谈论的是 20 分钟的更传统类型的冥想。

Okay, so we've talked about very low doses of melatonin as a way to trigger delta waves and more growth hormone release in sleep.

好的，我们已经讨论了非常低剂量的褪黑激素作为触发 δ 波和在睡眠中释放更多生长激素的一种方法。

There's science to support that.

有科学支持这一点。

We've now talked about a waking behavior of 20 minutes of sort of what I would call standard meditation or just sitting there, concentrating on one's breathing to try and access delta waves.

我们现在讨论了 20 分钟的清醒行为，我称之为标准冥想，或者只是坐在那里，专注于呼吸，尝试接触 δ 波。

Binaural beats, no science yet.

双耳节拍，尚无科学依据。

Who knows?

谁知道？

Maybe there's science to support it.

也许有科学支持它。

If you're aware of it, let me know.

如果您知道，请告诉我。

Now, let's move to the things that one can do that have been shown to have what's, let's just be honest, pretty enormous effects on growth hormone release in waking.

现在，让我们转向人们可以做的事情，老实说，这些事情已被证明对清醒时生长激素的释放有相当大的影响。

And these are things that are very actionable.

这些都是非常可行的事情。

One of the things that can have a dramatic effect on levels of growth hormone release in waking as well as in sleep the following night is exercise.

对醒来时以及第二天晚上睡眠时的生长激素释放水平产生巨大影响的因素之一就是运动。

But the key is the type of exercise and the duration.

但关键是运动的类型和持续时间。

Now, there's a logic to this.

现在，这是有逻辑的。

There are hundreds, if not thousands of studies measuring growth hormone, both during or sometimes after exercise or the following night.

有数百项甚至数千项研究在运动期间或有时在运动后或第二天晚上测量生长激素。

And the conclusion that one takes away from all of these is that exercise has to be of particular duration and intensity in order to get growth hormone release.

从所有这些得出的结论是，运动必须有特定的持续时间和强度才能释放生长激素。

So first I'm just going to tell you what I found to be the maximum amount of growth hormone release as it relates to a particular form of exercise.

首先，我要告诉您我发现的生长激素释放的最大量，因为它与特定的运动形式相关。

The particular form of exercise is either weight training or it can be endurance training, but the endurance training and the weight training actually have to be limited to about 60 minutes, not much longer.

具体的运动形式可以是重量训练，也可以是耐力训练，但耐力训练和重量训练实际上必须限制在60分钟左右，不能太长。

Now, this is important because it's been shown over and over again that if one exercises too long with weights or endurance exercise, that cortisol levels go high enough that it starts to inhibit the testosterone and even the estrogen pathways.

现在，这一点很重要，因为一再证明，如果一个人进行举重或耐力锻炼时间过长，皮质醇水平就会升高到足以开始抑制睾酮甚至雌激素途径。

This is why I believe people who overexercise or exercise a lot can lose their menstrual cycles.

这就是为什么我相信过度运动或大量运动的人可能会失去月经周期。

They stop menstruating.

他们停止月经。

It's why you get suppressions in testosterone if people train too long and too hard.

这就是为什么如果人们训练时间过长、强度过大，睾丸激素就会受到抑制。

The cutoff has always been, you know, It's going to vary a lot from person to person, but in terms of growth hormone, the conditions that seem to lead to the greatest growth hormone releases are one, get warm.

你知道，临界点一直是，因人而异，但就生长激素而言，导致生长激素释放量最大的条件似乎是一个，那就是变暖。

This is interesting, we're going to talk about temperature.

这很有趣，我们要讨论温度。

So a proper warmup seems to accelerate the release of growth hormone once the hard work phase starts.

因此，一旦艰苦的工作阶段开始，适当的热身似乎会加速生长激素的释放。

So 10 minutes of warmup or so was the number that I extracted from all these studies.

所以 10 分钟左右的热身时间是我从所有这些研究中提取的数字。

There's a beautiful review on this, by the way.

顺便说一句，对此有一篇精彩的评论。

Growth hormone responses of varying, excuse me, "Growth hormone, arginine and exercise." We'll talk about arginine in a few minutes.

生长激素的反应各不相同，对不起，“生长激素、精氨酸和运动。”几分钟后我们将讨论精氨酸。

That's by Kanaley, K-A-N-A-L-E-Y.

作者是 Kanaley，K-A-N-A-L-E-Y。

It was published in Current Opinion in Clinical Nutrition and Metabolic Care.

它发表在《临床营养和代谢护理当前观点》上。

The Current Opinion journals are generally of pretty high quality in terms of the reviews just because they tend to be pretty recent.

Current Opinion 期刊的评论质量通常相当高，因为它们往往是最近的。

And then the references therein are also quite good.

然后里面的参考文献也很好。

So what does this mean?

那么这意味着什么呢？

This means warm up.

这意味着热身。

And when you say warm up, it doesn't mean just warm up the limbs and tissues that you're going to use so you don't get injured, actually warm the body.

当你说热身时，它并不意味着只是热身你将要使用的四肢和组织，这样你就不会受伤，实际上是温暖身体。

So there was actually some discussion about whether or not in cold winter months, people should wear like a stocking cap, bringing the conditions, making the room warm.

所以实际上有人讨论过，在寒冷的冬天，人们是否应该戴上像袜子一样的帽子，带来条件，让房间温暖起来。

So getting the body warm as a warmup seems to be important because temperature of the body seems to be an important condition or prerequisite for certain patterns of exercise to maximize growth hormone release.

因此，在热身时让身体变暖似乎很重要，因为身体温度似乎是某些运动模式最大限度地释放生长激素的重要条件或先决条件。

So it's really interesting to me.

所以这对我来说真的很有趣。

I have an obsession with how body temperature, light exercise and food interact.

我对体温、轻度运动和食物如何相互作用很着迷。

We're going right there with the fact that if you get warm, you bring up the body temperature a degree or two or maybe three, and then start exercise.

我们的观点是，如果你感到温暖，你可以将体温升高一两度甚至三度，然后开始锻炼。

It does appear that high-intensity exercise, but again as discussed in a previous episode, not exercise that brings muscles to failure but close to it.

看起来确实是高强度运动，但正如上一集所讨论的那样，高强度运动不是使肌肉衰竭而是接近衰竭的运动。

So if it's weight-bearing exercise, it would be getting close to that final repetitions where you can't complete them but not pushing through those or even going to failure but getting close leads to anywhere from 300 to 500% increases in resting growth hormone levels and 300 to 500% increases in growth hormone the following night when you go to sleep, which is incredible.

因此，如果是负重运动，则接近最后的重复次数时，您无法完成它们，但无法完成这些重复次数，甚至会失败，但接近会导致静息生长激素水平增加 300% 至 500%，并且第二天晚上入睡时生长激素水平会增加 300% 至 500%，这是令人难以置信的。

Now, I want to dissect this properly.

现在，我想好好剖析一下。

Okay, so one of the other conditions that seem to be important, again, was to have relatively low blood glucose.

好吧，其他似乎很重要的条件之一就是血糖相对较低。

So it's looking a lot like the conditions you need for sleep in order to get maximum growth hormone release in sleep.

因此，它看起来很像您在睡眠中获得最大生长激素释放所需的睡眠条件。

So not having blood glucose too high or too low, that's a discussion unto itself.

因此，血糖不要太高或太低，这本身就是一个讨论。

You want to have sufficient energy to do the exercise but getting warm, not having blood glucose too high or too low.

您需要有足够的能量来进行锻炼，但要注意保暖，不要让血糖过高或过低。

So probably not eating too close to exercise or not in ingesting a lot of sugars during the exercise.

因此，可能不要在运动前后进食太近，或者在运动过程中不要摄入大量糖。

That was supported by the fact that ingestion of a sports drink that contains caloric sugar immediately flat-line the growth hormone levels.

摄入含热量糖的运动饮料会立即使生长激素水平趋于平稳，这一事实证明了这一点。

So really interesting relationship between insulin, glucose and growth hormone.

胰岛素、葡萄糖和生长激素之间的关系非常有趣。

So then doing the training for anywhere from 60 to 75 minutes to maximize growth hormone release.

然后进行 60 到 75 分钟的训练，以最大限度地释放生长激素。

And then the other interesting thing was that even after the exercise, taking body temperature back down to normal levels relatively quickly seemed to be associated with these big spikes in growth hormone.

另一件有趣的事情是，即使在运动之后，体温相对较快地恢复到正常水平似乎与生长激素的大幅上升有关。

Otherwise, what would happen is you get these big spikes in growth hormone, but if the exercise went too long or if body temperature remained too high for too long, then you didn't get the second increase in growth hormone the following night, okay?

否则，会发生什么情况，你的生长激素会大幅增加，但如果运动时间太长或体温保持太高时间太长，那么第二天晚上你的生长激素就不会第二次增加，好吗？

So I hope I made that abundantly clear.

所以我希望我已经说得很清楚了。

Warm up well, get body temperature up, exercise 60 to 75 minutes.

充分热身，提高体温，运动60至75分钟。

Don't go to absolute failure if your interest is in growth hormone release both during the exercise and later that night.

如果您对锻炼期间和当晚晚些时候生长激素的释放感兴趣，请不要彻底失败。

And if you can bring body temperature back down to normal levels by cooling off, maybe cool shower or maybe ice pack or something, or maybe just turning off the heat in the room or going outside, whatever it is, then you increase the probability that you're going to increase growth hormone the following night as well.

如果你可以通过降温、冷水淋浴或冰袋或其他什么方式，或者只是关掉房间里的暖气或出去，无论是什么，让体温恢复到正常水平，那么你在第二天晚上也会增加生长激素的可能性。

And again, these are big increases, 300 to 500%.

再说一遍，这些都是大幅增长，300% 到 500%。

It's almost like you're getting a second sleep during the day.

这几乎就像您在白天获得了第二次睡眠。

But if the exercise is too hard, if body temperature stays too high for too long, you disrupt the whole process and you don't get the effect of increased growth hormone.

但如果运动强度太大，体温长时间保持在过高水平，就会扰乱整个过程，也就无法达到增加生长激素的效果。

Growth hormone is really powerful but it doesn't work alone.

生长激素确实很强大，但它不能单独发挥作用。

In fact, a lot of the effects of growth hormone are mediated by its effects on the liver.

事实上，生长激素的许多作用都是通过其对肝脏的作用来介导的。

So growth hormone is released, goes to the liver, and then the liver releases something called IGF-1, insulin growth factor 1.

因此，生长激素被释放，进入肝脏，然后肝脏释放出一种叫做 IGF-1（胰岛素生长因子 1）的物质。

Insulin growth factor 1 was popular in the neuroscience community as an area of focus because of its ability to trigger improvements in memory and learning after exercise.

胰岛素生长因子 1 作为一个焦点领域在神经科学界很受欢迎，因为它能够在运动后引发记忆和学习的改善。

And indeed exercise triggers both the release of growth hormone and IGF-1.

事实上，运动会触发生长激素和 IGF-1 的释放。

IGF-1 seems responsible for a lot of the effects of improved memory.

IGF-1 似乎对改善记忆力有很大影响。

Some people report that that is due to increased number of neurons or neurogenesis, birth of new neurons.

有人报告说，这是由于神经元数量增加或神经发生、新神经元的诞生造成的。

It's pretty clear that in humans, that's not what's happening.

很明显，在人类中，情况并非如此。

Yes in animals, not in humans.

是的，在动物中，但在人类中则不然。

IGF-1 nonetheless has positive effects on memory and cognition.

尽管如此，IGF-1 对记忆和认知仍具有积极影响。

And a great way to trigger IGF-1 release and growth hormone release is through exercise.

触发 IGF-1 释放和生长激素释放的一个好方法是通过运动。

Now, the interesting thing, and the reason I'm bringing up IGF-1 here is that certain patterns of exercise, actually duration of exercise have different effects on IGF-1 and growth hormone, depending on whether or not the exercise is done by men or women.

现在，有趣的是，我在这里提出 IGF-1 的原因是，某些运动模式，实际上运动持续时间对 IGF-1 和生长激素有不同的影响，具体取决于运动是由男性还是女性进行。

There's what we call sex-dependent effect.

这就是我们所说的性别依赖性效应。

And the sex-dependent effect is as follows.

其性别依赖性效应如下。

In this particular study and several others, what they did is they had people exercise.

在这项特定的研究和其他几项研究中，他们所做的是让人们锻炼身体。

They measured growth hormone and IGF-1 levels from the blood before, during and after exercise.

他们测量了运动前、运动中和运动后血液中生长激素和 IGF-1 的水平。

And they could see when the greatest increases occurred.

他们可以看到何时出现最大的增长。

This was standard sorts of resistance exercise.

这是标准的阻力练习。

So some squats.

所以做一些深蹲。

There was a sprint like activity.

有一个类似冲刺的活动。

It doesn't really matter what the specific exercises were.

具体练习是什么并不重要。

None of them were to failure.

他们都没有失败。

These were in kind of the 10 repetition or less range, six sets.

这些都是 10 次或更少的重复范围，六组。

So kind of standard weight training stuff that anyone might do.

这是任何人都可以做的标准重量训练。

But what was interesting is that women were able to access the biggest peak in growth hormone and IGF-1 early in the exercise.

但有趣的是，女性能够在运动早期达到生长激素和 IGF-1 的最大峰值。

So in the first 30 minutes.

所以在前30分钟。

So what this means is even if you just have 30 minutes, at least for women, there's going to be a big increase in growth hormone and IGF-1 in the first 30 minutes.

所以这意味着即使你只有30分钟，至少对于女性来说，前30分钟内生长激素和IGF-1也会大幅增加。

For men, the biggest increase occurred later in the exercise, which was at 60 minutes or so total.

对于男性来说，最大的增加发生在锻炼的后期，总共持续 60 分钟左右。

And so the sex-dependent effects are interesting.

因此，性别依赖性效应很有趣。

They point to the fact that things like cortisol, testosterone, and estrogen, which of course vary in different levels in men and women are going to impact the release of things like IGF-1 and growth hormone.

他们指出，皮质醇、睾酮和雌激素等物质在男性和女性中的水平不同，当然会影响 IGF-1 和生长激素等物质的释放。

And yes, they did control for all sorts of things like diet and they controlled for weight and prior experience.

是的，他们确实控制了各种各样的事情，比如饮食，他们控制了体重和以前的经验。

It's actually a quite nice study.

这实际上是一项非常好的研究。

If you'd like to check it out, it's by a Pierce et al, "Growth Hormone and Insulin Growth Factor-I Molecular Weight Isoform Response to Resistance Exercise Are Sex-Dependent" in Frontiers in Endocrinology, fine journal in 2020.

如果您想查看一下，请参阅 Pierce 等人的文章，“生长激素和胰岛素生长因子-I 分子量异构体对阻力运动的反应是性别依赖性的”，发表在 2020 年优秀期刊《内分泌学前沿》上。

So it's quite recent.

所以这是最近的事。

So what does this mean?

那么这意味着什么呢？

This means if you're exercising and you want growth hormone release, warm up, do the type of exercise that we've been discussing.

这意味着，如果您正在锻炼并且想要释放生长激素，请热身，进行我们一直在讨论的锻炼类型。

Women, in the first 30 minutes, is when you're going to get the maximum benefit in terms of growth hormone and IGF-1.

对于女性来说，在最初的 30 分钟内，您将获得生长激素和 IGF-1 的最大益处。

Men, you have to keep going for the entire 60 minutes.

男士们，你们必须坚持整个 60 分钟。

So don't tap out early if you're interested in getting the growth hormone and IGF-1 release.

因此，如果您有兴趣释放生长激素和 IGF-1，请不要过早退出。

And the same conditions apply about then cooling down and not making the exercise last so long that you don't get the increase in growth hormone the following night.

同样的条件也适用于随后的冷静下来，并且不要让运动持续太久，以免第二天晚上生长激素不会增加。

My experience thus far in doing this podcast is that people fall into one of two categories.

到目前为止，我做这个播客的经验是，人们分为两类之一。

There are the just tell me what to take people, the people that are really eager to try supplements and maybe in prescription compounds.

有些人只是告诉我该吃什么，那些真正渴望尝试补充剂甚至处方化合物的人。

And then there are people who are a little bit more shy about supplementation.

还有一些人对补充剂有点害羞。

They are more focused on what they can do with diet and behaviors and things of that sort.

他们更关注他们可以通过饮食和行为以及诸如此类的事情来做什么。

I don't have a bias either way.

无论如何我都没有偏见。

I try and offer tools that are supported by the scientific literature.

我尝试提供受科学文献支持的工具。

And I always point to safety margins.

我总是指出安全边际。

There are supplements that can increase growth hormone to a considerable degree and no, these aren't growth hormone itself.

有些补充剂可以在很大程度上增加生长激素，但这些补充剂本身并不是生长激素。

Although, that of course will increase growth hormone to a considerable degree.

尽管如此，这当然会在相当程度上增加生长激素。

We will talk about prescription drugs at the end, not just growth hormone, but some other things that are quite prominently in use right now, in particular in the entertainment industry.

我们最后会讨论处方药，不仅仅是生长激素，还有一些目前使用非常广泛的其他药物，特别是在娱乐行业。

There are pretty interesting compounds.

有一些非常有趣的化合物。

But first let's talk about supplements.

但首先我们来谈谈补充剂。

So this has been known about for some time but arginine, the amino acid arginine, as well as the amino acid ornithine can increase growth hormone levels substantially.

人们已经知道这一点有一段时间了，但精氨酸、氨基酸精氨酸以及氨基酸鸟氨酸可以显着提高生长激素水平。

Now, arginine has a number of effects.

现在，精氨酸具有多种功效。

You can get it from food, you can get it from supplements.

您可以从食物中获取它，也可以从补充剂中获取它。

Some people take it in pill form or capsule form.

有些人以药丸或胶囊的形式服用。

Some people will actually take it by IV, intravenously.

有些人实际上会通过静脉注射来服用。

The levels and the amounts of arginine required to get big growth hormone release increases is pretty substantial.

获得大量生长激素释放所需的精氨酸水平和数量是相当可观的。

So some people will take arginine before bedtime, some people will take it before exercise.

所以有些人会在睡前服用精氨酸，有些人会在运动前服用。

The prerequisite again is low blood glucose.

前提条件还是低血糖。

Blood glucose is high, it's going to quash the effect.

血糖高，就会消除效果。

The amounts of arginine that people take are anywhere from three grams to 10 grams, or sometimes even more.

人们摄入的精氨酸量从 3 克到 10 克不等，有时甚至更多。

Although, this is definitely a case of more is not better.

虽然，这绝对是越多越好的情况。

There's a threshold at which growth hormone release is actually blunted by taking more than nine grams of arginine.

摄入超过 9 克精氨酸实际上会减弱生长激素的释放。

Now, nine grams of arginine orally is a lot of pills.

现在，口服九克精氨酸是很多药片。

It's at minimum nine pills.

至少九粒。

And it can cause some GI disturbance, right?

它会引起一些胃肠道紊乱，对吗？

People can feel nauseous.

人们会感到恶心。

Some people will throw it up.

有些人会把它扔掉。

Some people get some constipation or diarrhea, et cetera, or just stomachaches.

有些人会出现便秘或腹泻等症状，或者只是胃痛。

I'm certainly not suggesting people do this that they take arginine but that's the reason why most of the studies that looked at the role of arginine on growth hormone levels did it by IV, intravenous infusion.

我当然不是建议人们服用精氨酸，但这就是为什么大多数研究精氨酸对生长激素水平作用的研究都是通过静脉注射进行的。

So what's interesting, however, is that whether or not it's by mouth or by vein, taking arginine can dramatically increase growth hormone release and the levels or the amount of increase was anywhere from 100 on the low-end but anywhere basically from 400 to 600% above baseline.

然而，有趣的是，无论是口服还是静脉注射，服用精氨酸都可以显着增加生长激素的释放，并且增加的水平或数量在低端 100 左右，但基本上比基线高出 400% 到 600%。

So these are huge increases in growth hormone.

所以这些都是生长激素的巨大增加。

Now, I've never tried arginine.

现在，我从未尝试过精氨酸。

Arginine is out there for a number of different purposes.

精氨酸有多种不同的用途。

One of them is to increase growth hormone.

其中之一是增加生长激素。

Some of the supplements out there to increase growth hormone include arginine and ornithine.

一些可以增加生长激素的补充剂包括精氨酸和鸟氨酸。

Arginine does have the effect of dilating arterials.

精氨酸确实有扩张动脉的作用。

And it basically increases blood supply.

它基本上增加了血液供应。

The arginine pathway is involved in vasodilation.

精氨酸途径参与血管舒张。

It's actually the pathway that's downstream of a lot of drugs that are used to treat things like erectile dysfunction.

它实际上是许多用于治疗勃起功能障碍等药物的下游途径。

And anytime people have problems with peripheral blood flow of any kind, they focus on compounds that will either disrupt the enzymes or will adjust the levels of amino acids to get more vasodilation.

每当人们出现任何类型的外周血流问题时，他们都会关注那些会破坏酶或调整氨基酸水平以获得更多血管舒张的化合物。

So taking arginine for the purpose of increasing growth hormone will also have the effect of dilating blood vessels and for people with blood, excuse me, with heart conditions, that actually can be a serious issue.

因此，为了增加生长激素而服用精氨酸也会有扩张血管的作用，对于有血液的人来说，对不起，有心脏病的人，这实际上可能是一个严重的问题。

Now, here is something really important and interesting to note, which is that increasing arginine levels with the specific goal of increasing growth hormone release can actually short circuit the effects of exercise on growth hormone.

现在，有一些非常重要且有趣的事情需要注意，那就是，以增加生长激素释放为具体目标来增加精氨酸水平实际上可以缩短运动对生长激素的影响。

Several studies that I looked at, looked at the interaction of taking arginine and the exercise or just the arginine or just the exercise alone.

我看过的几项研究着眼于服用精氨酸与运动、仅服用精氨酸或仅服用运动的相互作用。

And so you don't, unfortunately, if growth hormone increase is your goal, you don't unfortunately get to increase growth hormone 800% by taking arginine and exercising.

因此，不幸的是，如果您的目标是增加生长激素，那么不幸的是，您不会通过服用精氨酸和锻炼来增加 800% 的生长激素。

It always seems to be clamped at about 300 to 500% increases.

它似乎总是被限制在大约 300% 到 500% 的增幅。

Still large increases.

涨幅依然较大。

So I make that point for several reasons.

所以我提出这一点有几个原因。

First of all, be aware that arginine has these other effects on vasodilation.

首先，请注意精氨酸对血管舒张还有其他影响。

Take those seriously if you have a heart condition or take them seriously in any case.

如果您患有心脏病，请认真对待这些问题，或者无论如何都要认真对待它们。

Second of all, you can supplement with arginine, not exercise and get these big increases in growth hormone by taking them before sleep.

其次，您可以补充精氨酸，而不是运动，并通过睡前服用来大幅增加生长激素。

But if you're taking the arginine before exercise, you're going to short circuit or clamp the effects of exercise on growth hormone, okay?

但如果你在运动前服用精氨酸，你就会短路或限制运动对生长激素的影响，好吗？

So it's something that one could use but it doesn't have a synergistic effect with exercise.

所以这是一种可以使用的东西，但它与运动没有协同作用。

The two more or less cancel each other out, not to zero, but you end up with the same effect you would had you done one or the other.

两者或多或少相互抵消，不是为零，但最终会得到与完成其中一项或另一项相同的效果。

So hopefully that's clear.

希望这是清楚的。

The other thing is if one's goal is really to increase arginine in the blood for whatever reason, arginine may not actually be the best way to do that.

另一件事是，如果一个人的目标确实是出于某种原因增加血液中的精氨酸，那么精氨酸实际上可能不是实现这一目标的最佳方法。

Because of the way it's metabolized in the gut, it doesn't have access or get access to the tissues that you're most interested in in terms of increasing growth hormone or vasodilation for that matter.

由于它在肠道中的代谢方式，它无法进入或无法进入您在增加生长激素或血管舒张方面最感兴趣的组织。

And in that case, there's something else called L-citrulline which has powerful effects on vasodilation, powerful effects potentially on growth hormone levels via the arginine pathway.

在这种情况下，还有一种叫做 L-瓜氨酸的物质，它对血管舒张有强大的作用，可能通过精氨酸途径对生长激素水平产生强大的影响。

But basically L-citrulline, it acts as sort of a donor, or it's kind of a biological prerequisite for arginine and can lead to even bigger arginine increases than you would get if you took arginine itself.

但基本上是 L-瓜氨酸，它起到了某种供体的作用，或者说它是精氨酸的一种生物学先决条件，并且可以导致比您服用精氨酸本身更大的精氨酸增加。

And so L-citrulline is out there.

所以 L-瓜氨酸就在那里。

Keep in mind that anything that dilates the blood vessels will lower blood pressure.

请记住，任何扩张血管的东西都会降低血压。

So L-citrulline, yes, will lead to increase blood flow for whatever purpose you want to use it for, whether or not that's pumps in the gym or whatever.

所以L-瓜氨酸，是的，会导致血流量增加，无论你想用它做什么，无论是在健身房还是其他什么地方。

It also can lead to big increases in arginine and growth hormone, but it will lower blood pressure.

它还会导致精氨酸和生长激素大幅增加，但会降低血压。

So be aware of that.

所以要注意这一点。

And understand that the biology isn't so straightforward.

并了解生物学并不是那么简单。

L-citrulline may actually be the better way to get arginine increases than arginine itself.

L-瓜氨酸实际上可能是比精氨酸本身更好的增加精氨酸的方法。

And ornithine can also increase growth hormone, although that's also through an indirect pathway.

鸟氨酸还可以增加生长激素，尽管这也是通过间接途径。

And nowadays, there isn't a lot of focus on ornithine as a way to increase growth hormone.

如今，鸟氨酸作为增加生长激素的一种方式并没有受到太多关注。

That was kind of all the rage in the 90s, not so much anymore.

这在 90 年代很流行，但现在已经不那么流行了。

Nowadays, the people are really in the know for this stuff tend to focus on L-citrulline.

如今，真正了解这个东西的人们往往关注L-瓜氨酸。

And if you're interested in L-citrulline or arginine, I highly recommend you go to our old friend, good friends, examine.com, because there you can put it into their list.

如果您对 L-瓜氨酸或精氨酸感兴趣，我强烈建议您访问我们的老朋友，好朋友，exspect.com，因为在那里您可以将其放入他们的列表中。

You can just put search and it's totally free.

您只需进行搜索即可，而且完全免费。

And it will tell you that blood pressure will be slightly decreased.

它会告诉你血压会略有下降。

Power output in the gym will increase.

健身房的功率输出将会增加。

There's very strong effects on blood glucose.

对血糖有很强的影响。

Fatigue is reduced notably.

疲劳感显着减轻。

Big increases in nitric oxide.

一氧化氮大幅增加。

That's also related to the increase in vasodilation.

这也与血管舒张的增加有关。

Plasma arginine, very high, excuse me, notable effects, very high support for studies, which allow people more training volume, aerobic exercise, arterial stiffness is brought down.

血浆精氨酸，非常高，请问，效果显着，对研究的支持度非常高，可以让人进行更多的训练量，有氧运动，动脉僵硬度降低。

There's a huge list of things.

有一个巨大的清单。

Increase in growth hormone.

生长激素增加。

So two studies showing, this was done double-blind.

两项研究表明，这是双盲进行的。

Great, you always want to see double-blind, placebo controlled.

太好了，你总是想看到双盲、安慰剂对照的情况。

This was only done in males, not in females.

这只在男性中进行，而不是在女性中进行。

Unfortunately, just have data from males but increases in growth hormone, it's a small, but a real significant effect.

不幸的是，只有男性的数据，但生长激素的增加，虽然很小，但确实有显着的影响。

And again, from quality studies.

再次，来自质量研究。

So there's a huge number of effects there.

所以那里有很多影响。

And some of the other kind of more interesting ones about L-citrulline that you might not have thought about are things like muscle oxygenation as we scroll down, decreases in c-reactive protein.

关于 L-瓜氨酸，您可能没有想到的其他一些更有趣的问题是，当我们向下滚动时，肌肉氧合、C 反应蛋白减少。

So a lot of the same things that you might affect, expect, excuse me, from the same sorts of compounds we saw before.

所以，对不起，我们之前看到的同类化合物可能会影响很多相同的事情。

The takeaway here is if you want to increase growth hormone, think about the arginine pathway, but arginine itself might not be the best direct route to get there.

这里的要点是，如果您想增加生长激素，请考虑精氨酸途径，但精氨酸本身可能不是达到这一目标的最佳直接途径。

L-citrulline might be a better option.

L-瓜氨酸可能是更好的选择。

But please do consider take very seriously the effects on blood pressure.

但请务必认真考虑对血压的影响。

So we've been talking about big effects from supplementation or exercise on growth hormone, this extremely powerful hormone.

因此，我们一直在讨论补充或锻炼对生长激素（这种极其强大的激素）的巨大影响。

And one thing to note is that the profile of growth hormone as we age, changes, I mentioned that earlier, but it's important to understand how it changes.

需要注意的一件事是，随着我们年龄的增长，生长激素的分布会发生变化，我之前提到过，但了解它是如何变化的很重要。

One thing that's particularly interesting to me as somebody who's in his 40s is that it's actually between ages 30 and 40 that the amount of growth hormone that you release each night is reduced by two to threefold.

作为一个 40 多岁的人，我特别感兴趣的一件事是，实际上在 30 岁到 40 岁之间，你每晚释放的生长激素量会减少两到三倍。

That's really incredible.

这实在是太不可思议了。

You know, we hear so much about testosterone levels going down as we age or estrogen levels going down.

你知道，我们经常听说睾酮水平会随着年龄的增长而下降或雌激素水平会下降。

But if you recall from the testosterone and estrogen episode, we talked about the fact that if you really look at the data, just for instance, on testosterone, there are men in their it turns out, that are making as much testosterone and DHT, dihydrotestosterone, as they were in their 20s, okay?

但如果你还记得睾酮和雌激素的故事，我们谈到过这样一个事实：如果你真正看一下数据，例如睾酮方面的数据，就会发现有些男性在 20 多岁的时候就产生了同样多的睾酮和 DHT、二氢睾酮，好吗？

So we hear so much nowadays about how testosterone levels are dropping, sperm levels are dropping, et cetera.

所以我们现在听到很多关于睾丸激素水平下降、精子水平下降等等的说法。

And I don't dispute that.

我并不否认这一点。

I talked about that in that episode.

我在那一集中谈到了这一点。

But it's clear that testosterone levels vary tremendously from person to person.

但很明显，睾酮水平因人而异。

And just getting older does not necessarily mean that testosterone levels are dropping.

仅仅变老并不一定意味着睾丸激素水平正在下降。

Growth hormone levels, it seems, are dropping when people are in their 30s and 40s and they're dropping substantially.

当人们在 30 多岁和 40 多岁时，生长激素水平似乎正在下降，而且下降幅度很大。

And that seems to be the case across the board.

整体情况似乎都是如此。

You're just not going to find people in their 40s, 50s and 60s that are making as much growth hormone as they were in their teens and 20s.

你不会发现 40 多岁、50 多岁和 60 多岁的人产生的生长激素与十几岁和 20 多岁的人一样多。

And as somebody who, I feel really good, but as somebody who definitely noticed that as I got into my 40s that even if I slept the same amount, I wasn't feeling quite as I would say able to recover from exercise or wound healing even with the same amount of sleep.

作为一个人，我感觉非常好，但作为一个明确注意到，当我进入 40 多岁的时候，即使我睡了同样多的睡眠，我也感觉不像我所说的那样能够从锻炼或伤口愈合中恢复，即使有同样多的睡眠。

And I was trying to optimize a great number of things.

我正在尝试优化很多事情。

This business of growth hormone became a particular interest to me.

我对生长激素的生意产生了特别的兴趣。

And since the ways to manipulate growth hormone in men and women are so straightforward.

因为控制男性和女性生长激素的方法非常简单。

And since everybody goes through this age-related decline very dramatically, it seems to me that the things that we're supposed to be doing anyway, like exercising, like trying not to eat too close to bedtime, trying to optimize sleep.

由于每个人都会经历这种与年龄相关的急剧衰退，因此在我看来，我们无论如何都应该做的事情，比如锻炼，比如尽量不要在睡前吃东西，努力优化睡眠。

All of these are wonderful tools that we should be pursuing and perhaps using.

所有这些都是我们应该追求甚至使用的奇妙工具。

And they can actually offset the two to three fold decrease, right?

他们实际上可以抵消两到三倍的下降，对吗？

If we're talking about a two to threefold decrease for people that are in their 30s and 40s.

如果我们谈论的是 30 多岁和 40 多岁的人，减少了两到三倍。

And then we're talking about increases from exercise or maybe from supplementation but certainly from exercise of 300 to 500%.

然后我们谈论的是通过锻炼或者补充可能会增加，但肯定是通过锻炼增加 300% 到 500%。

Well, then, all of a sudden we're in a position to actually offset the age-related decline in growth hormone completely just through behaviors.

那么，突然之间，我们就能够通过行为来完全抵消与年龄相关的生长激素下降。

And I think that's quite interesting and quite powerful.

我认为这非常有趣并且非常强大。

Now, I'd like to discuss a way that anyone can increase their levels of growth hormone dramatically.

现在，我想讨论一种任何人都可以大幅提高生长激素水平的方法。

And when I say dramatically, I mean dramatically.

当我说戏剧性时，我的意思是戏剧性的。

I'll get to the numbers in a couple minutes.

几分钟后我会得到这些数字。

But we have to remember how growth hormone is released in the first place.

但我们首先必须记住生长激素是如何释放的。

Remember, it all starts in the brain, in the hypothalamus.

请记住，这一切都始于大脑、下丘脑。

The hypothalamus is a brain area that controls things like sexual behavior, temperature regulation, circadian behavior, meaning when you want to be awake and when you want to be asleep, aggression, all of that.

下丘脑是一个控制性行为、温度调节、昼夜节律行为等大脑区域，这意味着你什么时候想醒，什么时候想睡，攻击性等等。

There are other brain areas involved too but it has a rich collection of different neurons involved in all these very basic functions.

还涉及其他大脑区域，但它拥有丰富的不同神经元集合，涉及所有这些非常基本的功能。

Now, as we talked about the releasing hormones, the growth hormone-releasing hormone, it comes from neurons in the hypothalamus.

现在，当我们谈论释放激素、生长激素释放激素时，它来自下丘脑的神经元。

Those then communicate with the pituitary and the pituitary releases growth hormone and then the growth hormone acts on all these different tissues, muscle, liver, cartilage, et cetera, body fat.

然后，它们与垂体通讯，垂体释放生长激素，然后生长激素作用于所有这些不同的组织，肌肉、肝脏、软骨等身体脂肪。

Makes them use energy.

使他们使用能量。

That's why you lose body fat when growth hormone levels are high.

这就是为什么当生长激素水平高时你会减少体内脂肪。

It makes you grow muscle, strengthens bones, et cetera.

它可以让你生长肌肉、强化骨骼等等。

Now, one of the things that has a profound effect on growth hormone levels, growth hormone release, is temperature.

现在，对生长激素水平（即生长激素释放）产生深远影响的因素之一是温度。

Now, the data on this are very strong and the data come from both animal studies and human studies.

现在，这方面的数据非常有力，数据来自动物研究和人体研究。

So there are a number of studies that have explored how making animals cold or hot can increase growth hormone.

因此，有许多研究探索了让动物冷或热如何增加生长激素。

And if you're guessing which direction this is going to go, you can probably imagine that making animals or people warmer is the way to go if you want to increase growth hormone.

如果你猜测这会朝哪个方向发展，你可能会想象，如果你想增加生长激素，让动物或人类变暖是可行的方法。

Now, anytime you're going to increase temperature of yourself or anyone else or an animal, it is risky.

现在，任何时候你要提高自己、其他人或动物的体温，都是有风险的。

I want to be really clear about this.

我想澄清这一点。

Not everyone should engage in the behaviors I'm about to describe.

并非每个人都应该从事我将要描述的行为。

And I should just say the reason it's risky is it doesn't take much of a temperature increase in the brain to cook the brain, to cook neurons.

我应该说它有风险的原因是大脑不需要太多的温度升高就可以煮熟大脑，煮熟神经元。

And after that point, neurons can't come back.

在那之后，神经元就无法再回来了。

And people can die from hyperthermia.

人们可能会死于高热。

We have a much greater range in terms of cold.

我们的寒冷范围更大。

You can also die of hypothermia.

您也可能死于体温过低。

You can freeze to death.

你可能会被冻死。

But you have a much greater range of getting cold than you do warming up the brain.

但你变冷的范围比让大脑变暖的范围要大得多。

However, there are really strong data pointing to the fact that sauna, AKA deliberate hyperthermia, not too high, however, that sauna can increase the release of growth hormone and other hormones.

然而，确实有强有力的数据表明，桑拿，又名故意高温，虽然温度不太高，但桑拿可以增加生长激素和其他激素的释放。

And what's so dramatic about this literature is the size of the effects that are reported.

这些文献的引人注目之处在于所报道的影响的大小。

So first of all, let's talk about these temperature increases.

首先，我们来谈谈这些温度升高。

And yes, I will refer to things that people can do even if you don't own a sauna because I realized not everybody has a sauna in their backyard or has access to a sauna.

是的，我会提到即使你没有桑拿房人们也可以做的事情，因为我意识到并不是每个人的后院都有桑拿房或可以使用桑拿房。

So first of all, recall our study about exercise where warming up a few degrees before the exercise led to bigger and quicker increases in growth hormone during the exercise about itself.

首先，回想一下我们关于运动的研究，运动前热身几度会导致运动过程中生长激素的更大更快的增加。

So that already point in the direction that temperature was important.

所以这已经表明温度很重要。

Now, the degrees, no pun intended, that we're talking about increasing body temperature is by entering saunas that are somewhere between 176 degrees Fahrenheit, so that's 80 degrees Celsius, and all the way up to like I personally know people that go even higher than that but they've trained themselves to deal with very high heats.

现在，没有双关语的意思，我们所说的升高体温是指进入 176 华氏度之间的桑拿房，也就是 80 摄氏度，一直到我个人认识的人温度甚至更高，但他们已经训练自己应对非常高的热量。

And again, high heat is dangerous.

再说一次，高温是危险的。

You must clear this with your doctor.

您必须与您的医生明确这一点。

Now, what happens in high heat?

现在，高温下会发生什么？

A couple things happen in high heat.

在高温下会发生一些事情。

First of all, you start getting bigger stroke volume of the heart.

首先，您的心脏每搏​​输出量开始增加。

Kind of like an exercise.

有点像练习。

Once you get well-trained in endurance activity, your stroke volume and the amount of blood that your heart can pump each time gets larger.

一旦你在耐力活动中得到良好的训练，你的每搏输出量和心脏每次可以泵出的血液量就会变大。

You dilate the blood vessels, right?

你扩张血管，对吗？

There are a lot of things that happen also.

也有很多事情发生。

You're sweating.

你出汗了。

Your body's trying to unload heat.

你的身体正在试图排出热量。

Dilation of blood vessels, arginine, increases in heat.

精氨酸扩张血管，增加热量。

We're starting to see and hear a common theme.

我们开始看到和听到一个共同的主题。

But it appears that getting into, I'm not saying getting the body up to 212 degrees Fahrenheit, I want to be very clear, I'm not talking about getting the body up to 100 degrees Celsius.

但看来，我并不是说让身体达到 212 华氏度，我想非常明确的是，我不是说让身体达到 100 摄氏度。

That would be terrible.

那将是可怕的。

You would die.

你会死的。

But entering environments where it's very hot for short periods of time, anywhere from 20 minutes to 30 minutes, where the temperature is 80 degrees Celsius to 100 degrees Celsius or more or less, to about more or less, has been shown to increase growth hormone release 16 fold.

但事实证明，进入短时间（20 分钟到 30 分钟）非常热的环境，温度为 80 摄氏度到 100 摄氏度或更高或更低，或多或少，生长激素的释放量会增加 16 倍。

That's right, 16 fold.

没错，16折。

That's 1,600%.

那是 1,600%。

Now, there are also effects on other hormones, prolactin, cortisol, et cetera.

现在，对其他激素、催乳素、皮质醇等也有影响。

So the pattern that was described in this study and there've been many studies now.

所以这项研究中描述的模式现在已经有很多研究了。

Endocrine effects of repeated sauna were done in 17 humans.

对 17 个人进行了重复桑拿对内分泌的影响研究。

This was from doing this repeatedly.

这是反复这样做的结果。

So it wasn't the first time they did this.

所以这并不是他们第一次这样做。

They had to do this three days in a row.

他们必须连续三天这样做。

And the pattern was to get into the sauna for 20 minutes, followed by a 30-minute cooling period.

模式是先进入桑拿房 20 分钟，然后进行 30 分钟的冷却时间。

Remember, you don't want to spend long periods of time at high heat.

请记住，您不想长时间处于高温下。

You can cook your brain and other tissues.

你可以煮你的大脑和其他组织。

Be very careful as you approach this if you decide to.

如果你决定这样做，那么在处理这个问题时要非常小心。

But 30 minutes, excuse me, 20 minutes sauna, followed by 30 minutes of cooling, followed by 20 minutes sauna again, led to a five fold increase in growth hormone.

但是，对不起，30分钟，20分钟桑拿，然后30分钟冷却，然后再20分钟桑拿，导致生长激素增加了五倍。

And then by doing that day after day after day, on the third day, you would see these huge increases of like 16 fold, up to 16 fold.

然后日复一日地这样做，在第三天，你会看到这些巨大的增长，大约16倍，高达16倍。

And there are now many studies like this.

现在有很多这样的研究。

This was described a few years ago, but since then, there've been a number of other studies that have pointed in the direction of deliberate hyperthermia, but not too hot that you kill yourself in order to increase growth hormone.

几年前就已经描述过这一点，但从那时起，已经有许多其他研究指出了故意高温的方向，但不要太热以至于你为了增加生长激素而自杀。

And I know I keep highlighting the dangers there, but again, anytime you're going to mess with heat, you have to be cautious, you have to be careful.

我知道我一直在强调那里的危险，但同样，任何时候你要搞乱热量，你都必须小心，你必须小心。

So standard sauna can be useful.

所以标准桑拿浴室很有用。

If you don't have access to a sauna, one way that people do this, we have to look to our friends, the wrestlers, right?

如果你无法使用桑拿浴室（人们这样做的一种方式），我们就必须向我们的朋友，摔跤手求助，对吧？

They wear plastics, which are basically bodysuits that are fairly inexpensive that you can buy on any online purchase platform, I should say.

我应该说，他们穿着塑料制品，基本上是相当便宜的紧身衣，你可以在任何在线购买平台上购买。

Some people in the old days before they had these plastic things so readily available.

过去，有些人还没有那么容易获得这些塑料制品。

I actually knew people that wrapped themselves in garbage bags and then throw on sweats and a hoodie and then go out for a jog.

事实上，我认识一些人，他们把自己裹在垃圾袋里，然后穿上汗衫和连帽衫，然后出去慢跑。

Again, you have to be really careful, especially on a hot day.

再次强调，你必须非常小心，尤其是在炎热的天气里。

Overheating can equate to death.

过热可能等同于死亡。

But that's another way to heat up.

但这是另一种加热方式。

You don't actually need a sauna.

其实你并不需要桑拿。

I've known people who will do this in hotel rooms while they're traveling.

我认识一些人，他们在旅行时会在酒店房间里这样做。

They'll turn on the heat, you know, make a hot bath.

他们会打开暖气，你知道，洗个热水澡。

They won't actually get in the bath but they'll fill the room with steam and heat and they'll put on a hoodie and some sweatshirt, sweat pants, and they'll sit there with wool socks on and they'll get warm for 20 minutes, then they'll take a cool shower, and then they'll do it again.

他们实际上不会进入浴缸，但他们会让房间充满蒸汽和热量，他们会穿上连帽衫、运动衫、运动裤，然后穿着羊毛袜坐在那里，暖和20分钟，然后洗个凉水澡，然后再重复一遍。

I guess when the hotel is paying the water bill, you don't worry about it too much.

我想酒店交水费的时候，你就不用太担心了。

Some people of course own saunas.

当然，有些人拥有桑拿房。

There are a lot of ways to do that.

有很多方法可以做到这一点。

I have friends who were in the military who made saunas out of cars while they were overseas.

我有一些在军队服役的朋友，他们在海外时用汽车制作桑拿房。

All sorts of things.

各种各样的事情。

You do have to be careful.

你必须要小心。

I know I've said it many, many times.

我知道我已经说过很多很多次了。

I just don't want anyone to hurt themselves.

我只是不想让任何人伤害自己。

But these increases in growth hormone are tremendous.

但生长激素的增加是巨大的。

And what they probably stem from are increased activity of neurons within the hypothalamus that stimulate growth hormone release from the pituitary.

它们可能源于下丘脑内神经元活动的增加，刺激垂体释放生长激素。

And that's probably because the growth hormone-releasing hormone neurons in the hypothalamus sit very closely and may even be intermixed with some of the neurons in the hypothalamus that regulate heat and body temperature.

这可能是因为下丘脑中生长激素释放激素神经元的位置非常接近，甚至可能与下丘脑中调节热量和体温的一些神经元混合在一起。

Remember, metabolism is impart a heat.

请记住，新陈代谢是传递热量。

It's like a furnace of how much energy you're consuming and using for building or for energy usage purposes.

它就像一个熔炉，记录您消耗和使用多少能源用于建筑或能源使用目的。

So sauna can be very, very interesting.

所以桑拿可以非常非常有趣。

And again, it's 20 minutes, 30-minute cooling, with extreme caution, but nonetheless, these are pretty extreme effects in terms of their abilities to increase growth hormone levels.

再说一次，20 分钟、30 分钟的冷却，要非常小心，但尽管如此，就其增加生长激素水平的能力而言，这些都是相当极端的效果。

Along the lines of temperature and hormones, I just want to mention a very recent study, it just came out.

沿着温度和激素的思路，我只想提一下最近的一项研究，它刚刚发表。

March, April, 2021, "Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men." Unfortunately, it was just in men, they didn't look at women, but nonetheless I think the data are relevant to everybody as a general theme.

2021 年 3 月、4 月，“反复热应激和冷水浸泡对年轻成年男性的内分泌影响。”不幸的是，这只是针对男性，他们没有关注女性，但尽管如此，我认为这些数据作为一个普遍主题与每个人都相关。

This is Podstawski et al.

这是 Podstawski 等人。

I will put a link to the study in the caption and they looked at testosterone, prolactin, cortisol, et cetera.

我将在标题中添加该研究的链接，他们研究了睾酮、催乳素、皮质醇等。

And what they found was that the sauna does indeed lead to a significant decrease in cortisol, a stress hormone, a hormone that you want to be released early in the day when you wake up.

他们发现，桑拿确实会导致皮质醇显着减少，皮质醇是一种压力荷尔蒙，是一种你想在早上醒来时释放的荷尔蒙。

But sauna definitely led to significant decrease in cortisol but did not change testosterone, DHEA or prolactin levels.

但桑拿确实会导致皮质醇显着下降，但不会改变睾酮、DHEA 或催乳素水平。

So that's interesting.

这很有趣。

And it turns out that the cold did affect some of these hormones but the results there were a little bit more mixed.

事实证明，寒冷确实影响了其中一些激素，但结果有点复杂。

So the takeaway here is that heat seems to have positive effects on growth hormone, big effects.

所以这里的结论是，热量似乎对生长激素有积极的影响，而且影响很大。

It seems to have positive effects on reducing cortisol levels.

它似乎对降低皮质醇水平有积极作用。

And it does not seem to have effects on things like testosterone, DHEA, or prolactin directly.

它似乎对睾酮、DHEA 或催乳素等物质没有直接影响。

You can imagine that a shift in any hormone is going to alter the levels of other hormones down the lines or have indirect effects but in terms of direct effects just during or immediately after the sauna bath, there were no effects.

您可以想象，任何激素的变化都会改变其他激素的水平或产生间接影响，但就桑拿浴期间或之后立即产生的直接影响而言，没有任何影响。

So we've talked about diet, supplementation, behavioral tools.

我们讨论了饮食、补充剂和行为工具。

And of course, we talked about the underlying biology and logic.

当然，我们讨论了潜在的生物学和逻辑。

And hopefully you heard the safety precautions for all of those.

希望您听到所有这些的安全预防措施。

Now, I'd like to just briefly talk about the prescription side of all this.

现在，我想简单谈谈这一切的处方方面。

There are, as we know, many people taking growth hormone because it's been prescribed to them by a doctor.

正如我们所知，许多人服用生长激素是因为医生给他们开的处方。

And presumably there are people taking growth hormone even though it has not been prescribed by a doctor, which is none of my business.

想必有人在没有医生处方的情况下服用生长激素，这不关我的事。

But the point here is that most all of the hormones that we make have been synthesized.

但这里的要点是，我们制造的大多数激素都是合成的。

So there are versions of them in little bottles or little ampules that people can inject.

因此，它们有一些装在小瓶子或小安瓿中的版本可供人们注射。

Here are a couple of important things to consider if you're going to go that route.

如果您打算走这条路，请考虑以下一些重要事项。

First of all, talk to a physician, all right?

首先，和医生谈谈，好吗？

They actually are only legally available through a physician.

实际上，它们只能通过医生合法获得。

Second of all, anytime you're injecting something, you're going to shut down your own production.

其次，每当你注入某种东西时，你就会停止自己的生产。

That's the way that the hormone system works.

这就是激素系统的工作方式。

If you take thyroid hormone, you won't make thyroid hormone, at least in the long run.

如果您服用甲状腺激素，您就不会产生甲状腺激素，至少从长远来看是这样。

If you take testosterone, you will shut down your own production of testosterone.

如果您服用睾酮，您将停止自己产生睾酮。

If you take estrogen, the system's a little more resilient but eventually you will shut down your production of estrogen.

如果您服用雌激素，系统会更有弹性，但最终您会停止雌激素的产生。

And the same is true for growth hormone.

生长激素也是如此。

So a decision to go that route of taking something is often not always a decision to do it forever.

因此，决定采取某件事的路线通常并不总是决定永远这样做。

However, if you're willing to sustain a period of being without a given hormone, some people can do things and then stop taking them, and then wait out the period in which they're not making testosterone, estrogen or growth hormone, and then it will come back, sometimes and sometimes it won't.

然而，如果你愿意维持一段没有特定激素的时期，有些人可以做一些事情，然后停止服用，然后等待他们不产生睾丸激素、雌激素或生长激素的时期，然后它会回来，有时会，有时不会。

There's a kind of new area that's developing now that I think deserves our attention, not because I'm encouraging it, but because it is happening.

现在有一种正在发展的新领域，我认为值得我们关注，不是因为我鼓励它，而是因为它正在发生。

And in keeping with the science and in keeping with trying to keep things modern, it's worth us discussing.

为了与科学保持一致并努力保持现代化，这值得我们讨论。

And those are peptides.

这些就是肽。

So these days you hear a lot about peptides.

所以现在你听到了很多关于肽的信息。

I'd like to clarify a little bit about what peptides are.

我想澄清一下什么是肽。

Peptides is a really huge category of biological compounds.

肽是一类非常庞大的生物化合物。

Peptides are just strings of amino acids, right?

肽只是氨基酸串，对吧？

So we've talked about L-tyrosine, arginine, ornithine.

我们讨论了 L-酪氨酸、精氨酸、鸟氨酸。

Those are amino acids.

这些是氨基酸。

Those are individual amino acids.

这些是单独的氨基酸。

And those are put together into little small peptides or they're what are called polypeptides, which are just longer peptides.

这些被组合成小肽，或者它们就是所谓的多肽，它们只是更长的肽。

It turns out that for any substance like growth hormone or growth hormone-releasing hormone, it's made up of different amino acids in different sequences, just like your genes are made up of As and Gs and Cs and Ts, nucleotides in different sequences.

事实证明，对于任何物质，如生长激素或生长激素释放激素，它都是由不同序列的不同氨基酸组成，就像你的基因由不同序列的 As、G、Cs 和 T 核苷酸组成一样。

It's like a recipe.

这就像一个食谱。

Peptides tend to be short sequences of amino acids that resemble a hormone enough or resemble some other peptide enough that it can lead to the similar same effects when you inject them.

肽往往是短氨基酸序列，与激素或其他肽足够相似，因此注射它们时可以产生类似的效果。

So for example, we make growth hormone-releasing hormone from our brain which stimulates growth hormone from the pituitary.

例如，我们从大脑中产生生长激素释放激素，它会刺激垂体分泌生长激素。

You're probably getting tired of me saying that by now.

你现在可能已经厌倦了我这样说。

But people now will take things like sermorelin, S-E-R-M-O-R-E-L-I-N, sermorelin, which is not the entire peptide sequence of growth hormone-releasing hormone but it's a subset of those.

但现在人们会服用舍莫林、S-E-R-M-O-R-E-L-I-N、舍莫林等药物，它不是生长激素释放激素的完整肽序列，而是其中的一个子集。

And when people inject it before they go to sleep at night is typically how it's done on an empty stomach.

当人们在晚上睡觉前注射时，通常是空腹注射。

Then that stimulates the release of growth hormone from the pituitary.

然后刺激垂体释放生长激素。

So this is not taking growth hormone, this is taking the stimulating hormone or what's often called a secretagogue or a mimic, all right?

所以这不是服用生长激素，这是服用刺激激素或通常所说的促分泌素或模仿剂，好吗？

It causes a secretion of the hormone that one wants.

它会导致人们想要的激素的分泌。

People will do this for thyroid hormone, too.

人们也会为了甲状腺激素而这样做。

Some people are doing this by prescription with a real medical need.

有些人出于真正的医疗需要，通过处方来做到这一点。

Other people are doing it for just longevity reasons, which kind of falls into that gray zone of they wouldn't die without it, but they want to enhance their life and so they're doing that because they believe it's the right thing for them, prescription.

其他人这样做只是为了长寿，这有点陷入灰色地带，没有它他们就不会死，但他们想改善自己的生活，所以他们这样做是因为他们相信这对他们来说是正确的事情，处方。

Sermorelin is prescription.

舍莫林是处方药。

Do they work?

它们有效吗？

Yes.

是的。

Do they shut down your natural production of growth hormone-releasing hormone?

它们会阻止生长激素释放激素的自然产生吗？

Well, there, the answer is yes but some of these peptides actually have the effect of changing gene expression.

嗯，答案是肯定的，但其中一些肽实际上具有改变基因表达的作用。

Remember, way back to the beginning when I was talking about hormones, they can actually change gene expression and they can actually set pathways in motion for continued production of a hormone even if you stop taking the compound.

请记住，回到一开始我谈论激素时，它们实际上可以改变基因表达，并且实际上可以设置持续产生激素的途径，即使您停止服用该化合物也是如此。

Now, that can be good or that can be bad because as you recall, growth hormone, big increases in growth hormone that are short-lived like sauna, or, you know, I should say exercise or arginine or sauna, it seems like has these huge effects.

现在，这可能是好事，也可能是坏事，因为正如你所记得的，生长激素，生长激素的大幅增加是短暂的，就像桑拿一样，或者，你知道，我应该说运动或精氨酸或桑拿，似乎有这些巨大的影响。

Or early nights, you know, first phase of sleep early in the night, these sorts of things.

或者早睡，你知道，在晚上早些时候入睡的第一阶段，诸如此类的事情。

Those are transient.

这些都是短暂的。

But when one is injecting over and over at constant level, you can put into action gene expression programs that can be long lived.

但是，当一个人以恒定的水平一遍又一遍地注射时，您就可以将基因表达程序付诸实施，并且可以长期存在。

And let's say, you have a particular tumor in the body.

假设您体内有一种特定的肿瘤。

Tumors will grow when they see growth hormone even if that tumor is unhealthy for you, right?

当他们看到生长激素时，肿瘤就会生长，即使该肿瘤对您来说不健康，对吗？

You've got growth of tissues all over the body.

你全身的组织都在生长。

So again, I'm not saying whether or not people should do these things or not doing them.

再说一次，我并不是说人们是否应该做或不做这些事情。

One thing I do know is that they are in very prominent use in the movie industry.

我确实知道的一件事是它们在电影行业中有着非常显着的用途。

People who want to peel off body fat quickly, they do increase recovery time.

想要快速去除体内脂肪的人，确实会增加恢复时间。

They increase healing rates.

它们可以提高治愈率。

People are also injecting things like gastric peptides.

人们还注射胃肽之类的东西。

They're actually stomach peptides that we talked about in the previous episode, things related to the ghrelin pathway and other things from the liver that can improve the rate of tissue and wound healing.

它们实际上是我们在上一集中讨论过的胃肽，与生长素释放肽途径相关的物质以及来自肝脏的其他物质，可以提高组织和伤口的愈合速度。

You can bet that in the upcoming Olympics, lot of people are using peptides and compounds and I'm not pointing fingers at anyone in particular.

你可以打赌，在即将到来的奥运会上，很多人都在使用肽和化合物，我并不是特别指责任何人。

It's just this is separate from hormone augmentation of like injecting GH or injecting testosterone.

只是这与注射生长激素或注射睾酮等激素增加是分开的。

People are now working further up the pathways.

人们现在正在沿着这条道路进一步努力。

Other names of some of the peptides are things like ipamorelin, tesamorelin.

一些肽的其他名称包括伊帕莫林、替沙莫林。

Some of these have clinical uses.

其中一些具有临床用途。

Others have just been made as compounds for people in the kind of longevity field or the self-augmentation field, if you will.

其他的刚刚被制成化合物，供长寿领域或自我增强领域的人们使用，如果你愿意的话。

So again, not promoting their use but they're definitely out there.

再说一次，我不是在推广它们的使用，但它们确实存在。

And so now if you hear about them or if someone's talking to you about them, now hopefully you have a better understanding about their underlying biology.

因此，如果您现在听说过它们，或者有人与您谈论它们，那么希望您对它们的基本生物学有更好的了解。

And you can think rationally about whether or not they are the right decision for you.

您可以理性地思考它们是否对您来说是正确的决定。

Okay, once again, covered an enormous amount of material.

好吧，再一次，涵盖了大量的材料。

Hopefully, now you understand thyroid hormone and what it does and a little bit about its mechanism or maybe a lot and growth hormone and what it does and how both of them take care of our metabolism.

希望现在您了解了甲状腺激素及其作用，并了解了一些它的机制，或者可能了解了很多生长激素及其作用以及它们如何照顾我们的新陈代谢。

They dictate how many nutrients we can eat and make use of.

它们决定了我们可以摄入和利用多少营养素。

They can pull from body fat stores, repair muscle, repair cartilage.

它们可以从体内储存的脂肪中提取出来，修复肌肉，修复软骨。

They really are incredible compounds.

它们确实是令人难以置信的化合物。

And they're actionable.

而且它们是可行的。

They're things that we can do, like getting that early phase of sleep, perhaps supplementing with arginine, maybe not, hopefully getting adequate exercise, warming up properly, not making the exercise too long or too intense will help, maybe sauna or things like it.

这些是我们可以做的事情，比如尽早入睡，也许补充精氨酸，也许不，希望进行充分的锻炼，适当的热身，不要让锻炼时间太长或太剧烈，也许会有所帮助，也许桑拿或类似的东西。

You know, deliberate, safe hyperthermia, with the emphasis on safe, might be things that are of use.

你知道，故意的、安全的热疗，强调安全，可能是有用的。

Regardless, even if you're not interested in the thyroid or the growth hormone pathways, this brings to a close our month on hormones.

无论如何，即使您对甲状腺或生长激素途径不感兴趣，这也将结束我们关于激素的月份。

And so now hopefully you understand not just thyroid and growth hormone but the logic that underlies thyroid hormone, growth hormone, estrogen, testosterone, why we eat, why we stop eating, cholecystokinin, ghrelin.

因此，现在希望您不仅了解甲状腺和生长激素，还了解甲状腺激素、生长激素、雌激素、睾酮、我们为什么吃东西、为什么我们停止吃东西、胆囊收缩素、生长素释放肽背后的逻辑。

If these names don't mean anything to you, then perhaps go back and listen to those episodes.

如果这些名字对你来说没有任何意义，那么也许可以回去听那些剧集。

But regardless, I hope that you come away from this with a deeper understanding about these hormones which are so powerful in controlling the way our brain functions and the interplay between the brain and hormones because it is really a bidirectional conversation.

但无论如何，我希望您在看完这篇文章后能够更深入地了解这些激素，这些激素在控制我们的大脑功能以及大脑与激素之间的相互作用方面非常强大，因为这实际上是一种双向对话。

The brain is telling body what hormones to make.

大脑正在告诉身体要产生什么激素。

The hormones are influencing all the tissues of the body but also telling the brain whether or not to eat more or grow more or think more, et cetera.

激素不仅影响身体的所有组织，还告诉大脑是否要吃得更多、长得更多或思考得更多，等等。

So I really appreciate your time and attention.

所以我非常感谢您的时间和关注。

If you like this podcast and you're finding it useful, please recommend it to other people.

如果您喜欢此播客并且发现它有用，请将其推荐给其他人。

If you are on YouTube, please subscribe.

如果您在 YouTube，请订阅。

Please leave us a comment or feedback in the comment section.

请在评论部分给我们留下评论或反馈。

We do read all of the comments and we use those comments as ways to inform future content of the podcast.

我们确实阅读了所有评论，并使用这些评论来告知播客的未来内容。

If you listen to it in audio form, please subscribe on Apple and/or Spotify.

如果您以音频形式收听，请在 Apple 和/或 Spotify 上订阅。

That really helps us.

这确实对我们有帮助。

On Apple, you have the opportunity to leave us a five star review and to leave us feedback, written feedback as well.

在 Apple 上，您有机会给我们留下五星级评价，并给我们留下反馈，也可以是书面反馈。

I should also mention on YouTube, hit the subscribe button but also hit the notifications button.

我还应该在 YouTube 上提到，点击订阅按钮，同时点击通知按钮。

We release episodes every Monday, but sometimes we also really short clips in between.

我们每周一都会发布剧集，但有时我们也会在中间播放短片。

That way, you're sure to never miss an episode.

这样，您就一定不会错过任何一集。

If you want to support us further, please check out the sponsors we talk about at the beginning of the podcast episode, that really helps us.

如果您想进一步支持我们，请查看我们在播客节目开头谈到的赞助商，这对我们确实有帮助。

We also have a Patreon account.

我们还有一个 Patreon 帐户。

It's patreon.com/andrewhuberman.

这是 patreon.com/andrewhuberman。

There, you can support the podcast at any level that you like.

在那里，您可以支持您喜欢的任何级别的播客。

And I mentioned supplements this episode.

我提到了这一集的补充。

I often mention supplements.

我经常提到补充剂。

They are certainly not necessary, but for those of you interested in supplements, we've partnered with Thorne, T-H-O-R-N-E because Thorne has the highest levels of stringency in terms of the quality of the ingredients and the amount of the ingredients in each capsule, tablet, powder, et cetera.

它们当然不是必需的，但对于那些对补充剂感兴趣的人，我们与 Thorne、T-H-O-R-N-E 合作，因为 Thorne 在成分质量以及每个胶囊、片剂、粉末等中的成分含量方面具有最高水平的严格要求。

If you want to see the supplements that I take, as well as get a discount on any of those or any of the supplements that Thorne makes, it's Thorne, T-H-O-R-N-E, dot com slash the letter U, slash Huberman.

如果您想查看我服用的补充剂，以及索恩生产的任何这些或任何补充剂的折扣，请输入索恩，T-H-O-R-N-E，.com 斜线字母 U，斜线 Huberman。

And you can get 20% off any of the supplements they make.

他们生产的任何补充剂均可享受 20% 的折扣。

I should mention Thorne works with the Mayo Clinic.

我应该提到索恩与梅奥诊所的合作。

They partnered with them.

他们与他们合作。

They worked with all the major sports teams.

他们与所有主要运动队合作。

So really the highest levels of stringency.

所以确实是最高级别的严格程度。

We're quite happy to be working with them.

我们很高兴与他们合作。

And last but not least, I thank you for your time and attention and above all, for your interest in science.

最后但并非最不重要的一点是，我感谢您的时间和关注，最重要的是感谢您对科学的兴趣。