How to Enhance Your Gut Microbiome for Brain & Overall Health
Andrew Huberman:
安德鲁·休伯曼：
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
Andrew Huberman:
安德鲁·休伯曼：
I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today, we are going to discuss the gut and the brain, and we are going to discuss how your gut influences your brain and your brain influences your gut.
今天，我们将讨论肠道和大脑，我们将讨论您的肠道如何影响您的大脑以及您的大脑如何影响您的肠道。
As many of you probably know, there is a phenomenon called your gut feeling, which tends to be something that you seem to know without really knowing how you know it.
你们中的许多人可能知道，有一种现象称为直觉，它往往是您似乎知道但实际上不知道如何知道的东西。
That's one version of the gut feeling.
这是直觉的一种版本。
The other is that you sense something in your actual gut, in your body, and that that somehow drives you to think or feel or act in a particular way, maybe to move towards something or to move away from something.
另一个是你在你的实际肠道、你的身体中感受到某种东西，并且以某种方式驱使你以某种特定的方式思考、感觉或行动，也许走向某事或远离某事。
Andrew Huberman:
安德鲁·休伯曼：
Now today, we aren't going to focus so much on the psychology of gut feelings, but on the biology of gut feelings and how the gut and brain interact because, indeed, your gut is communicating to your brain both directly by way of neurons, nerve cells, and indirectly by changing the chemistry of your body, which permeates up to your brain and impacts various aspects of brain function, but it works in the other direction too.
今天，我们不会过多关注肠道感受的心理学，而是关注肠道感受的生物学以及肠道和大脑如何相互作用，因为事实上，您的肠道通过神经元、神经细胞直接与您的大脑进行交流，并通过改变您身体的化学物质间接与您的大脑进行交流，这些化学物质渗透到您的大脑并影响大脑功能的各个方面，但它也可以在另一个方向上发挥作用。
Your brain is influencing your entire gut, and when I say entire gut, I don't just mean your stomach, I mean your entire digestive tract.
你的大脑正在影响你的整个肠道，当我说整个肠道时，我不仅仅指你的胃，我指的是你的整个消化道。
Your brain is impacting things like how quickly your food is digesting, the chemistry of your gut, if you happen to be stressed or not stressed, whether or not you are under a particular social challenge or whether or not you're particularly happy, will in fact adjust the chemistry of your gut, and the chemistry of your gut in turn will change the way that your brain works.
你的大脑正在影响你的食物消化速度、肠道的化学成分、你是否有压力、是否面临特定的社交挑战或者你是否特别快乐等，这些因素实际上都会调整你肠道的化学成分，而肠道的化学成分反过来又会改变你大脑的工作方式。
Andrew Huberman:
安德鲁·休伯曼：
I'll put all that together for you in the context of what we call the gut microbiome.
我将在我们所说的肠道微生物组的背景下为您整理所有这些内容。
The gut microbiome are the trillions of little bacteria that live all the way along your digestive tract and that strongly impact the way that your entire body works at the level of metabolism, immune system, and brain function.
肠道微生物组是数万亿个小细菌，它们生活在消化道中，对整个身体的新陈代谢、免疫系统和大脑功能的运作方式产生强烈影响。
Of course, we will discuss tools, things that you can do in order to maintain or improve your gut health because as you'll also soon see, gut health is immensely important for all aspects of our well-being at the level of our brain, at the level of our body, and there are simple actionable things that we can all do in order to optimize our gut health in ways that optimize our overall nervous system functioning.
当然，我们将讨论一些工具，以及您可以采取的措施来维持或改善肠道健康，因为您很快就会看到，肠道健康对于我们大脑层面和身体层面的福祉的各个方面都非常重要，并且我们都可以做一些简单可行的事情，以优化我们的整体神经系统功能的方式来优化我们的肠道健康。
Andrew Huberman:
安德鲁·休伯曼：
So we will be sure to review those today.
因此，我们今天一定会回顾这些。
This episode also serves as a bit of a primer for our guest episode that's coming up next week with Dr. Justin Sonnenburg from Stanford University.
这一集也可以作为我们下周由斯坦福大学贾斯汀·索南伯格博士主持的客座节目的入门读物。
Dr. Sonnenburg is a world expert in the gut microbiome, and so we will dive really deep into the gut microbiome In all its complexity; we'll make it all very simple for you.
Sonnenburg 博士是肠道微生物组方面的世界专家，因此我们将深入研究肠道微生物组的复杂性；我们会让您一切变得非常简单。
We will also talk about actionable tools in that episode.
我们还将在那一集中讨论可操作的工具。
This episode is a standalone episode, so you'll get a lot of information and tools, but if you have the opportunity to see this episode first, I think it will serve as a nice primer for the conversation with Dr. Sonnenburg.
本集是独立的一集，因此您将获得大量信息和工具，但如果您有机会先看到这一集，我认为它将作为与 Sonnenburg 博士对话的一个很好的入门材料。
Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。
It is however part of my desire and effort to bring zero-cost-to-consumer information about science and science-related tools to the general public.
然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。
Andrew Huberman:
安德鲁·休伯曼：
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。
Okay, let's talk about the gut and the brain and how your gut and your brain communicate in both directions, because as I mentioned before, your gut is communicating all the time with your brain and your brain is communicating all the time with your gut.
好吧，让我们谈谈肠道和大脑，以及肠道和大脑如何双向沟通，因为正如我之前提到的，你的肠道一直在与你的大脑沟通，你的大脑也一直在与你的肠道沟通。
And so the two are in this ongoing dance with one another that ordinarily is below your conscious detection, although you're probably familiar with the experience of every once in a while getting a stomachache or of eating something that doesn't agree with you, or conversely eating something that you find particularly delicious and that sensation or that experience rather being a whole body experience, your mind is excited about what you're eating or just ate; your gut is excited about what you're eating or just ate, and it seems to be a kind of unified perception of both brain and body.
因此，这两者就处于这种持续的舞蹈中，通常是在你的意识察觉不到的地方，尽管你可能熟悉每隔一段时间胃痛或吃一些不适合你的东西的经历，或者相反地吃一些你觉得特别美味的东西，这种感觉或体验而不是一种全身体验，你的大脑对你正在吃的或刚刚吃的东西感到兴奋;你的肠道对你正在吃的东西或刚刚吃的东西感到兴奋，这似乎是大脑和身体的一种统一感知。
Andrew Huberman:
安德鲁·休伯曼：
Today we're going to talk about how that comes about in the negative sense when you meet someone you really dislike or when you have a stomachache, and in the positive sense when you interact with somebody that you really, really like, and you'd like to spend more time with them, for instance, or when you eat something that you really, really like and you'd like to spend more time with that food, so to speak.
今天我们要讨论的是，当你遇到一个你非常不喜欢的人或者你肚子疼时，从消极的意义上讲，当你与你非常非常喜欢的人互动，并且你想花更多的时间和他们在一起时，例如，或者当你吃一些你非常非常喜欢的东西，并且你想花更多的时间在那种食物上时，可以这么说，这是如何发生的。
Andrew Huberman:
安德鲁·休伯曼：
Now, the gut and the brain represent what we call a biological circuit, meaning they include different stations.
现在，肠道和大脑代表了我们所说的生物回路，这意味着它们包括不同的站点。
So station A communicates with station B, which communicates with station C, and so on, and as I mentioned earlier, it is bidirectional.
因此，A 站与 B 站通信，B 站与 C 站通信，依此类推，正如我之前提到的，它是双向的。
It's a two-way street between gut and brain.
这是肠道和大脑之间的双向街道。
I want to make the important point at the outset that when I say the word gut, when I refer to the gut, I am not just referring to the stomach.
我想首先强调一点，当我说“肠道”这个词时，当我指的是肠道时，我不仅仅指的是胃。
Most of us think that the gut equates to the stomach because we think of having a gut or not having a gut or having a gut feeling of some sort.
我们大多数人认为肠道等同于胃，因为我们认为有肠道或没有肠道或有某种肠道感觉。
Andrew Huberman:
安德鲁·休伯曼：
But in the context of gut-brain signaling and the related microbiome, the gut includes the entire digestive tract.
但在肠脑信号传导和相关微生物群的背景下，肠道包括整个消化道。
That's right — from start to finish, the entire digestive tract.
没错——从开始到结束，整个消化道。
So much so that today we're going to talk about, for instance, the presence of neurons, nerve cells that reside in your gut that communicate to specific locations in the brain and cause the release of specific neurochemicals, such as the neurochemical dopamine or serotonin that can motivate you to seek more of a particular food or type of interaction or behavior or to avoid particular foods, interactions and behaviors.
例如，今天我们要讨论的就是神经元的存在，这些神经细胞存在于肠道中，它们与大脑中的特定位置进行通信，并导致特定神经化学物质的释放，例如神经化学物质多巴胺或血清素，它们可以激励您寻求更多特定的食物或互动或行为类型，或者避免特定的食物、互动和行为。
And some of those neurons, many of those neurons in fact reside in your intestines, not in your stomach.
其中一些神经元，许多神经元实际上位于您的肠道中，而不是胃中。
They can be in the small intestine or the large intestine.
它们可以在小肠或大肠中。
Andrew Huberman:
安德鲁·休伯曼：
In fact, you actually have taste receptors and neurons located all along your digestive tract.
事实上，味觉感受器和神经元实际上遍布您的消化道。
You have neurons that are located all along your digestive tract, and they are communicating to your brain to impact what you think, what you feel and what you do.
您的消化道中遍布神经元，它们与您的大脑进行通信，影响您的想法、感觉和行为。
Okay, so for the gut-brain axis, we need to deal with the brain part and then we need to deal with the gut part.
好的，对于肠脑轴，我们需要处理大脑部分，然后我们需要处理肠道部分。
Let's just quickly talk about the brain part because there the word brain is also a bit of a misnomer in that when we say the gut-brain axis, it does include the brain, but includes a lot of other things as well.
让我们快速讨论一下大脑部分，因为“大脑”这个词也有点用词不当，因为当我们说肠脑轴时，它确实包括大脑，但也包括很多其他东西。
So as many of you probably know by now, if you're listeners of this podcast — and if you don't, that's fine — your nervous system includes your brain and your spinal cord, and those together constitute what's called the central nervous system.
所以，正如你们中的许多人现在可能知道的那样，如果您是这个播客的听众——如果您不是，也没关系——您的神经系统包括您的大脑和脊髓，它们共同构成了所谓的中枢神经系统。
Andrew Huberman:
安德鲁·休伯曼：
Your neural retinas, which are lining the back of your eyes and are the light-sensing portion of your eyes, are also part of your central nervous system.
神经视网膜位于眼睛后部，是眼睛的感光部分，也是中枢神经系统的一部分。
So actually your eyes are part of your brain.
所以实际上你的眼睛是大脑的一部分。
They're the only parts of your brain that are outside the cranial vault.
它们是大脑中唯一位于颅顶之外的部分。
So your retinas, your brain proper, and your spinal cord make up the central nervous system.
所以你的视网膜、你的大脑和你的脊髓组成了中枢神经系统。
The other parts of your nervous system constitute what's called the peripheral nervous system, which are the components of your nervous system that reside outside the retinas, brain and spinal cord.
神经系统的其他部分构成了所谓的周围神经系统，它们是位于视网膜、大脑和脊髓之外的神经系统的组成部分。
Now, this is very important because today we're going to talk a lot about how the gut communicates with the brain, and it does that by way of peripheral nervous system components, meaning nerve cells that reside in the gut and elsewhere in the body that communicate to the brain and cross into the central nervous system to influence what you think and what you feel.
现在，这非常重要，因为今天我们将大量讨论肠道如何与大脑进行交流，它是通过周围神经系统组件来实现的，这意味着驻留在肠道和身体其他部位的神经细胞与大脑进行交流并进入中枢神经系统，从而影响您的想法和感觉。
Andrew Huberman:
安德鲁·休伯曼：
So that's the nervous system part of what we call the gut-brain axis.
这就是我们所说的肠脑轴的神经系统部分。
Brain, again, just being a shorthand for including all the elements I just described.
再次强调，大脑只是包含我刚才描述的所有元素的简写。
Gut, as you now know, includes all the elements of the digestive tract.
正如您现在所知，肠道包括消化道的所有元素。
Let's talk about the architecture or the structure of the gut of your digestive system.
我们来谈谈消化系统的肠道结构。
Now, not surprisingly, your digestive system, aka your gut, begins at your mouth and ends at your anus, and all along its length, there are a series of sphincters that cut off certain chambers of the digestive tract from the other chambers.
现在，毫不奇怪，您的消化系统（又称肠道）从您的嘴开始，到肛门结束，沿着它的长度，有一系列括约肌将消化道的某些腔室与其他腔室隔开。
Andrew Huberman:
安德鲁·休伯曼：
Now also along this tube that we call the digestive tract, there's great variation in the degree of acidity, or pH, as it's sometimes called.
现在，沿着这条我们称之为消化道的管道，酸度（有时也称为 pH 值）也存在很大的变化。
That variation in acidity turns out to give rise to different little microenvironments in which particular microbiota, microbacteria, can thrive or fail to thrive.
事实证明，酸度的变化会产生不同的小微环境，在这些微环境中，特定的微生物群、微生物可以繁殖或无法繁殖。
And so the way I'd like you to think about the digestive tract, this gut component of the gut-brain axis, is that it's not just one component.
因此，我希望您思考消化道，即肠脑轴的肠道组成部分，它不仅仅是一个组成部分。
It's not just your stomach with a particular acidity and a bunch of microorganisms that work particularly well to make you feel good and make your digestive pathways work well.
不仅仅是您的胃具有特定的酸度和一堆微生物，它们能够特别有效地让您感觉良好并让您的消化道正常运转。
It's a series of chambers, little microenvironments in which particular microbiota thrive and other microbiota do not.
它是一系列的小室、小微环境，特定的微生物群在其中繁衍生息，而其他微生物群却不能在其中繁衍生息。
And certain behaviors that you undertake and certain experiences that you have will adjust those microenvironments in ways that make particular microbiota, certain bacteria more likely to thrive and others less likely to thrive.
你所采取的某些行为和你所拥有的某些经历会调整这些微环境，使特定的微生物群、某些细菌更有可能繁殖，而其他细菌则不太可能繁殖。
Andrew Huberman:
安德鲁·休伯曼：
We'll talk about how that was set up for you early in life, actually from the moment that you came into the world, that microbiome was being established.
我们将讨论您在生命早期是如何建立的，实际上从您来到这个世界的那一刻起，微生物组就已经建立了。
It was actually strongly impacted depending on whether or not you were born by C-section or by vaginal birth, and it was strongly impacted by who handled you when you came into the world, literally the hands that were on you, how much skin contact you had, whether or not you were a preemie baby or not, whether or not you had pets at home, whether or not you were allowed to play in the dirt, whether or not you were allowed to eat snails or whether or not you were kept in a very antiseptic environment.
实际上，它受到很大的影响，具体取决于你是剖腹产还是阴道分娩，而且它受到你来到这个世界时是谁抚摸你的强烈影响，确切地说是你的手，你有多少皮肤接触，你是否是早产儿，你家里是否有宠物，是否允许你在泥土中玩耍，是否允许你吃蜗牛，或者你是否被放在非常消毒的环境中。环境。
All of those experiences shaped these little microenvironments and shaped what constitutes best or worst for those microenvironments.
所有这些经历塑造了这些小微环境，并塑造了这些微环境的最佳或最差的构成。
Andrew Huberman:
安德鲁·休伯曼：
Okay, so you have this long tube that we call the digestive tract, and it's very, very long.
好吧，你有一根很长的管子，我们称之为消化道，它非常非常长。
In fact, if we were to splay it out, we were to take all the curves and turns out of the intestine, we would find that is very long.
事实上，如果我们把它展开，我们把肠子里所有的弯曲和转弯都拿出来，我们会发现它很长。
It's approximately nine meters long.
它长约九米。
Now, the structure of that digestive tract turns out to be very important in terms of gut-brain signaling.
现在，事实证明消化道的结构对于肠脑信号传导非常重要。
Once again, it's a tube and the hollow of that tube is called the lumen, l-u-m-e-n.
再说一遍，它是一根管子，管子的中空部分称为内腔，l-u-m-e-n。
But the walls of the tube are not necessarily smooth, at least not for significant portions of the digestive tract.
但管壁不一定是光滑的，至少消化道的重要部分不是光滑的。
For much of the digestive tract, there are bumps and grooves that look very much like the folds in the brain, but these bumps and grooves are made up of other tissues.
消化道的大部分区域都有隆起和凹槽，看起来非常像大脑中的褶皱，但这些隆起和凹槽是由其他组织组成的。
Andrew Huberman:
安德鲁·休伯曼：
They're made up of what's called a mucosal lining, so there's a lot of mucus there.
它们由所谓的粘膜内层组成，因此那里有很多粘液。
And if we were to look really closely, what we would find is that there are little hairy-like cellular processes that we call microvilli that are able to push things along the digestive tract.
如果我们仔细观察，我们会发现几乎没有毛状的细胞过程，我们称之为微绒毛，能够沿着消化道推动物体。
The microbiota reside everywhere along the lumen of the digestive tract, starting at the mouth and all the way to the other end, and they reside within those microvilli, and they reside within the lumen.
微生物群存在于消化道管腔的各处，从口腔开始一直到另一端，它们存在于这些微绒毛内，它们存在于管腔内。
And if we were to look really closely at the bumps and grooves along the digestive tract, what we would find is that there are little niches, little areas in which particular things can grow and reside best.
如果我们仔细观察消化道上的凸起和凹槽，我们会发现有一些小壁龛，一些小区域可以让特定的东西生长和居住得最好。
Now, that might sound kind of gross, but it actually is a good thing, especially what's growing and residing.
现在，这可能听起来有点恶心，但这实际上是一件好事，尤其是那些正在生长和居住的东西。
There are microbacterial organisms that are good for your gut and that signal good things to your brain.
有些微生物对您的肠道有益，并向您的大脑发出好信号。
Andrew Huberman:
安德鲁·休伯曼：
And we will talk about what that signaling looks like and how that's done and accomplished in just a few moments.
我们将在几分钟内讨论该信号的外观以及它是如何完成的。
But I want you to get a clear mental picture of your gut, something that we don't often see.
但我希望你能在心里对自己的直觉有一个清晰的认识，这是我们不常看到的。
And often when we think about the gut, again, we just think about the hollow of the stomach, food going in there and getting digested, but it's far more complex and actually far more interesting than that.
通常，当我们想到肠道时，我们只会想到胃的中空部分，食物进入其中并被消化，但它比这复杂得多，实际上也有趣得多。
Andrew Huberman:
安德鲁·休伯曼：
Now, I've been referring to the gut microbiome and to the microbiota and these bacteria.
现在，我指的是肠道微生物组、微生物群和这些细菌。
Let me define those terms a little bit more specifically just to avoid any confusion.
让我更具体地定义这些术语以避免任何混淆。
The microbiota are the actual bacteria.
微生物群是真正的细菌。
The microbiome is used to refer to the bacteria, but also all the genes that those bacteria make, because it turns out that they make some important genes that actually impact all of us.
微生物组用于指细菌，也指这些细菌产生的所有基因，因为事实证明它们产生一些实际上影响我们所有人的重要基因。
You have loads and loads of these little microbiota, these bacteria.
你有大量的这些小微生物群，这些细菌。
In fact, right now you are carrying with you about two to three kilograms, so that's more than six pounds of these microbiota, these bacteria.
事实上，现在你随身携带了大约两到三公斤，也就是说这些微生物群、这些细菌的重量超过了六磅。
Andrew Huberman:
安德鲁·休伯曼：
And if we were to look at them under a microscope, what we would see is these are relatively simple little organisms.
如果我们在显微镜下观察它们，我们会看到这些是相对简单的小生物体。
Some remain stationary, so they might plop down into the mucosal lining, or they might hang out on a particular microvilli, or they might be in one of those little niches, and others can move about, but they basically fill the entire lumen.
有些保持静止，因此它们可能会掉入粘膜内层，或者它们可能悬挂在特定的微绒毛上，或者它们可能位于这些小壁龛之一，而另一些则可以移动，但它们基本上充满了整个管腔。
They surround and kind of coat the surface of the microvilli, and they're tucked up into any of those little niches that are available to them to tuck into.
它们包围并覆盖微绒毛的表面，并且它们被塞进任何可以塞进去的小壁龛中。
If you were to take the head of a pin and look at it under the microscope, you could fit many, many hundreds, if not thousands or more of these little microbacteria.
如果你拿一根大头针的头在显微镜下观察，你会发现有很多、数百甚至更多的这种小微生物。
Andrew Huberman:
安德鲁·休伯曼：
And the reason I say many, many thousands or more — I'm giving up a kind of broad range there — is that they do vary in size.
我之所以说很多、几千甚至更多——我放弃了一个广泛的范围——是因为它们的大小确实不同。
And again, they vary as to whether or not they can move or they don't move.
同样，它们对于是否可以移动或不能移动也有所不同。
Now they're constantly turning over in your gut, meaning they're being born, so to speak, and they're dying off, and some will stay there for very long periods of time within your gut and others will get excreted.
现在它们不断地在你的肠道内翻滚，也就是说它们正在出生，可以说它们正在死亡，有些会在你的肠道内停留很长时间，而另一些则会被排出体外。
About 60% of your stool, as unpleasant as that might be to think about, is made up of live and dead microbacteria.
大约 60% 的粪便是由活的和死的微生物组成的，尽管想想可能会令人不快。
So you're constantly making and excreting these microbacteria.
所以你不断地制造和排泄这些微生物。
And which microbacteria you make and how many stay inside your gut, and how many leave, meaning how many are excreted, depends a lot on the chemistry of your gut and depends very strongly on the foods that you eat and the foods that you do not eat.
您产生的微生物以及有多少留在肠道内，有多少离开，意味着有多少被排出体外，很大程度上取决于您肠道的化学成分，并且很大程度上取决于您吃的食物和不吃的食物。
Andrew Huberman:
安德鲁·休伯曼：
Now, just because what we eat strongly influences our microbiome, meaning our microbacteria, does not mean that there are not other influences on what constitutes our microbiome.
现在，仅仅因为我们吃的东西强烈影响我们的微生物组，即我们的微生物，并不意味着我们的微生物组的构成没有其他影响。
Our microbiome is also made up by microbacteria that access our digestive tract through our mouth, through breathing, through kissing and through skin contact.
我们的微生物群也由微生物组成，它们通过口腔、呼吸、接吻和皮肤接触进入我们的消化道。
In fact, one of the major determinants of our microbiome is who we interact with and the environment that we happen to be in.
事实上，我们微生物群的主要决定因素之一是我们与谁互动以及我们所处的环境。
And that actually includes whether or not we interact with animals.
这实际上包括我们是否与动物互动。
In a little bit I'll talk about some data as to whether or not you grew up in a home that had animals, whether or not you grew up in a home whether or not there was a lot of social contact, meaning skin contact.
稍后我将讨论一些数据，涉及您是否在有动物的家庭中长大，无论您是否在家庭中长大，是否有大量的社会接触，即皮肤接触。
Or whether or not you grew up in a more animal-sparse, contact-sparse environment and how that shapes your microbiome.
或者你是否在一个动物稀少、接触稀少的环境中长大，以及它如何塑造你的微生物组。
Andrew Huberman:
安德鲁·休伯曼：
But the simple point is that what you eat influences your microbiome, but also what you do, what you think and what you feel, and many of the little microbacteria that get into your digestive tract do so by way of social interactions.
但简单的一点是，你吃的东西会影响你的微生物组，还会影响你的行为、你的想法和你的感受，而且许多进入你消化道的小微生物是通过社交互动的方式进入你的消化道的。
In fact, if you ask a neurobiologist what the role of the microbiome is, they'll tell you almost certainly that it's there to impact brain function.
事实上，如果你问神经生物学家微生物组的作用是什么，他们几乎肯定会告诉你微生物组会影响大脑功能。
But if you have friends that are microbiologists, such as I do, they'll tell you, "Well, maybe the brain and nervous system are there to support the microbiome.
但如果你有像我一样的微生物学家朋友，他们会告诉你，“好吧，也许大脑和神经系统是支持微生物组的。
It's the other way around." You have all these little microorganisms that are taking residence in our body.
恰恰相反。”所有这些小微生物都居住在我们的体内。
They don't really know what they're doing, as far as we know.
据我们所知，他们并不真正知道自己在做什么。
We don't know that they have a consciousness or they don't.
我们不知道他们是否有意识。
We can't rule that out, but it seems pretty unlikely.
我们不能排除这种可能性，但这似乎不太可能。
Nonetheless, they are taking advantage of the different environments all along your digestive tract.
尽管如此，它们还是利用了整个消化道的不同环境。
Andrew Huberman:
安德鲁·休伯曼：
They are taking advantage of the sorts of social interactions.
他们正在利用各种社交互动。
For instance, the people you talk to and that breathe on you, the people that you shake hands with, the people that you kiss or don't kiss, the people that you happen to be romantically involved with, or not, your dog, your cat, your lizard, your rat, whatever pet you happen to own is impacting your microbiome.
例如，与你交谈的人、向你呼吸的人、与你握手的人、亲吻或不亲吻的人、与你有或没有恋爱关系的人、你的狗、你的猫、你的蜥蜴、你的老鼠，无论你碰巧拥有什么宠物，都会影响你的微生物群。
There's absolutely no question about that.
这绝对是毫无疑问的。
So hopefully now you have some sense of the architecture of the digestive pathway and you have some sense of the trillions of little microbacteria that are living all along the different components of that digestive pathway.
因此，希望现在您对消化途径的结构有所了解，并且对沿着消化途径的不同组成部分生活的数万亿个小微生物有所了解。
But what we haven't talked about yet, and what I'd like to talk about now, is what those little microbiota are actually doing in your digestive tract.
但我们还没有讨论过，而我现在想讨论的是，这些小微生物群实际上在您的消化道中做了什么。
In addition to just living there for their own intents and purposes, they are contributing, for instance to your digestion.
他们除了为了自己的意图和目的而住在那里之外，还为你的消化做出了贡献。
Many of the genes that those microbiota make are genes that are involved in fermentation and genes that are involved in digestion of particular types of nutrients.
这些微生物群产生的许多基因是参与发酵的基因和参与特定类型营养物质消化的基因。
And in a little bit we will talk about how what you eat can actually change the enzymes that those microbiome components make.
稍后我们将讨论您所吃的食物如何真正改变这些微生物组成分产生的酶。
Enzymes largely being things that are responsible for digestion.
酶主要是负责消化的物质。
They catalyze other sorts of cellular events.
它们催化其他类型的细胞事件。
But in the context of the digestive pathway, we're talking about enzymes that help digest your food.
但在消化途径的背景下，我们谈论的是帮助消化食物的酶。
So those microbiota are indeed helping you in many ways.
因此，这些微生物群确实在很多方面为您提供帮助。
And if you lack certain microbiota that can help you digest, it stands to reason that you would have challenges digesting certain types of foods.
如果您缺乏某些可以帮助您消化的微生物群，那么您在消化某些类型的食物时就会遇到困难。
The other amazing thing that these microbiota do is they change the way that your brain functions by way of metabolizing or facilitating the metabolism of particular neurotransmitters.
这些微生物群的另一件令人惊奇的事情是，它们通过代谢或促进特定神经递质的代谢来改变大脑的功能方式。
Andrew Huberman:
安德鲁·休伯曼：
So one of the ways that having certain microbiota present in your gut can improve your mood or degrade your mood, for instance, is by way of certain microbiota being converted into or facilitating the conversion of chemicals such as GABA.
因此，肠道中存在某些微生物群可以改善您的情绪或降低您的情绪，例如，其中一种方法是将某些微生物群转化为 GABA 等化学物质或促进 GABA 等化学物质的转化。
GABA is an, what we call an inhibitory neurotransmitter.
GABA 是一种我们所说的抑制性神经递质。
It's involved in suppressing the action of other neurons, and that might sound like a bad thing, but all types of sedatives, for instance alcohol and a lot of neurons that naturally make GABA can help quiet certain circuits in the brain.
它参与抑制其他神经元的活动，这听起来可能是一件坏事，但所有类型的镇静剂，例如酒精和大量自然产生 GABA 的神经元，都可以帮助大脑中的某些回路安静下来。
For instance, circuits responsible for anxiety in people who have epilepsy.
例如，导致癫痫患者焦虑的神经回路。
The GABAergic neurons, as they're called, can often be disrupted in their signaling, meaning they're not cranking out as much GABA, and therefore the excitatory neurons, which typically release other molecules like glutamate, can engage in what's called runaway excitation, and that can give us rise to seizures.
所谓的 GABA 能神经元的信号传导经常会受到干扰，这意味着它们无法产生尽可能多的 GABA，因此通常释放谷氨酸等其他分子的兴奋性神经元可能会参与所谓的失控兴奋，这可能会导致癫痫发作。
Andrew Huberman:
安德鲁·休伯曼：
So the simple message here is that the microbiota, by way of making neurochemicals, can influence the way that your brain functions.
因此，这里的简单信息是，微生物群通过制造神经化学物质，可以影响大脑的运作方式。
So you want to support those microbiota, and we will give you tools to support those microbiota.
因此，您想要支持这些微生物群，我们将为您提供支持这些微生物群的工具。
But the takeaway at this point is that those microbiota are making things locally to help digest food.
但目前的结论是，这些微生物群正在本地制造东西以帮助消化食物。
Other microbiota are helping to make certain neurotransmitters like GABA, and we'll also talk about dopamine and serotonin.
其他微生物群有助于产生某些神经递质，如 GABA，我们还将讨论多巴胺和血清素。
And so the very specific microbiota that reside in your gut have a profound influence on many, many biological functions, especially immune system function, brain function, and digestion.
因此，肠道中特定的微生物群对许多生物功能有着深远的影响，尤其是免疫系统功能、大脑功能和消化。
So, that should give you a fairly complete picture of your gut microbiome.
因此，这应该能让您对肠道微生物组有一个相当完整的了解。
Andrew Huberman:
安德鲁·休伯曼：
Now, I'd like to talk about how your microbiome and your brain communicate, or more accurately how your microbiome and the rest of your nervous system communicate.
现在，我想谈谈您的微生物组和大脑如何沟通，或者更准确地说，您的微生物组和神经系统的其他部分如何沟通。
Neurons, which simply means nerve cells, are the cells that do most of the heavy lifting in your nervous system.
神经元，简单来说就是神经细胞，是在神经系统中承担大部分繁重工作的细胞。
There are, of course, other cell types that are important.
当然，还有其他重要的细胞类型。
Glial cells, for instance — very, very important cell types.
例如，神经胶质细胞——非常非常重要的细胞类型。
You have endothelial cells which are responsible for blood flow, pericytes and other types of cells, but the neurons are really doing most of the heavy lifting for most of the things we think about in terms of nervous system function.
内皮细胞负责血流、周细胞和其他类型的细胞，但神经元实际上为我们在神经系统功能方面考虑的大多数事情承担了大部分繁重的工作。
Andrew Huberman:
安德鲁·休伯曼：
You have neurons in your gut, and that should not surprise you.
你的肠道里有神经元，这不应该让你感到惊讶。
Neurons reside in your brain, your spinal cord, your eyes, and in fact all over your body.
神经元存在于你的大脑、脊髓、眼睛，甚至全身各处。
And you've got them on your heart and in your heart, and you've got them in your lungs and you've got them in your spleen, and they connect to all the different organs and tissues of your body.
它们位于你的心脏和心脏中，它们位于你的肺部，它们位于你的脾脏中，它们连接到你身体的所有不同器官和组织。
So that's not surprising that you have neurons in your gut.
因此，肠道内有神经元也就不足为奇了。
Andrew Huberman:
安德鲁·休伯曼：
What is surprising, however, is the presence of particular types of neurons that reside near or in the mucosal lining just next to that lumen of the gut and that are paying attention, and I'll explain what I mean by paying attention, to the components of the gut, both the nutrients and the microbiota, and thereby can send signals up to the brain by way of a long wire that we call an axon, and can communicate what the chemistry and what the nutritional quality and what the other aspects of the environment are at the gut, at a given location, up to the brain in ways that can influence the brain to, for instance, seek out more of a particular food.
然而，令人惊讶的是，存在特定类型的神经元，它们位于肠腔附近的粘膜衬里或粘膜内层中，它们正在关注，我将解释我的意思是关注肠道的成分，包括营养物质和微生物群，从而可以通过我们称为轴突的长线向大脑发送信号，并可以以一定的速度传达肠道的化学成分、营养质量以及环境的其他方面。给定的位置，以可以影响大脑的方式影响大脑，例如寻找更多特定的食物。
Andrew Huberman:
安德鲁·休伯曼：
Let me give you a sort of action-based picture of this.
让我给你一个基于行动的描述。
Let's say like most people, you enjoy sweet foods.
假设您像大多数人一样喜欢甜食。
I don't particularly enjoy sweet foods, but there are a few that I like.
我不太喜欢吃甜食，但有一些我喜欢。
I'm a sucker for a really good dark chocolate or really good ice cream, or I got this thing for donuts that seems to just not quit, although I don't tend to indulge it very often.
我非常喜欢真正美味的黑巧克力或真正美味的冰淇淋，或者我买了这个甜甜圈，但似乎就是无法戒掉，尽管我不经常沉迷于它。
I do like them.
我确实喜欢他们。
If I eat that particular food, obviously, digestion starts in the mouth.
显然，如果我吃那种特定的食物，消化就会从嘴里开始。
There are enzymes there.
那里有酶。
It gets chewed up, the food goes down into the gut.
它被咀嚼，食物进入肠道。
These neurons are activated, meaning that causes the neurons to be electrically active when particular components, certain nutrients in those foods are present.
这些神经元被激活，这意味着当食物中存在特定成分、某些营养素时，神经元会产生电活动。
And for the cell types, or I should say the neuron types that matter here, the nutrients that really trigger their activation are sugar, fatty acids and amino acids.
对于细胞类型，或者我应该说这里重要的神经元类型，真正触发它们激活的营养物质是糖、脂肪酸和氨基酸。
Andrew Huberman:
安德鲁·休伯曼：
Now, these particular neurons have the name enteroendocrine cells, but more recently they've been defined as neuropod cells.
现在，这些特殊的神经元被称为肠内分泌细胞，但最近它们被定义为神经足细胞。
Neuropod cells were discovered by Diego Bohorquez's lab at Duke University.
神经足细胞是由杜克大学迭戈·博霍尔克斯实验室发现的。
This is a phenomenal set of discoveries made mostly in the last 10 years.
这是一系列惊人的发现，大部分是在过去十年中取得的。
These neuropod cells, as I mentioned, are activated by sugar, fatty acids or amino acids, but have a particularly strong activation to sugars.
正如我提到的，这些神经足细胞被糖、脂肪酸或氨基酸激活，但对糖的激活特别强。
They do seem to be part of the sweet-sensing system, and even though I'm focusing on this particular example, they represent a really nice example of how a particular set of nerve cells in our gut is collecting information about what is there at a particular location in the gut and sending that information up to our brain.
它们似乎确实是甜味感知系统的一部分，尽管我关注的是这个特定的例子，但它们代表了一个非常好的例子，说明我们肠道中的一组特定神经细胞如何收集有关肠道特定位置的信息并将该信息发送到我们的大脑。
Andrew Huberman:
安德鲁·休伯曼：
Now, they do that by way of a nerve pathway called the vagus nerve.
现在，他们通过称为迷走神经的神经通路来做到这一点。
The vagus nerve is part of the peripheral nervous system, and the vagus nerve is a little bit complex to describe if you're just listening to this.
迷走神经是周围神经系统的一部分，如果你只是听听这个，迷走神经的描述有点复杂。
If you are watching this, I'll try and use my hands as a diagram, but really the best thing to do if you want really want to learn neuroanatomy is to just imagine it in your mind as best you can.
如果你正在看这个，我会尝试用我的手作为图表，但如果你真的想学习神经解剖学，最好的办法就是尽可能在你的脑海中想象它。
And if you can track down a picture of it, terrific.
如果你能找到它的照片，那就太好了。
Andrew Huberman:
安德鲁·休伯曼：
But here's how it works.
但这是它的工作原理。
Neurons have a cell body that we call a soma, that's where all the DNA are contained.
神经元有一个细胞体，我们称之为胞体，其中包含所有 DNA。
That's where a lot of the operating machinery of the cells are contained, and a lot of the instructions for that cell of what to be and how to operate are contained.
那是包含细胞的许多操作机器的地方，并且包含该细胞的许多关于该细胞要做什么以及如何操作的指令。
The cell bodies of these neurons or the relevant neurons are actually up near the neck.
这些神经元或相关神经元的细胞体实际上位于颈部附近。
So you can think of them as kind of a clump of grapes, because cell bodies tend to be round or ovalish.
所以你可以把它们想象成一丛葡萄，因为细胞体往往是圆形或椭圆形的。
And then they send a process that we call an axon in one direction out to the gut, and they'll send another process up into the brain.
然后他们将一个我们称之为轴突的过程沿一个方向发送到肠道，然后他们将另一个过程发送到大脑。
And that little cluster near the neck that's relevant here is called the nodose ganglion, N-O-D-O-S-E.
与此处相关的颈部附近的小簇称为结状神经节，N-O-D-O-S-E。
The nodose ganglion is the little cluster of neurons on either side of the neck, has a process that goes out to the gut and a process that goes up into the brain.
结状神经节是颈部两侧的一小群神经元，有一个延伸到肠道的过程和一个上升到大脑的过程。
Andrew Huberman:
安德鲁·休伯曼：
And again, these are just one component of the so-called vagus nerve.
再说一遍，这些只是所谓迷走神经的一个组成部分。
The vagus nerve has many, many branches not just to the gut.
迷走神经有很多很多分支，不仅限于肠道。
There are also branches to the liver, branches to the lungs, branches to the heart, branches to the larynx, and even to the spleen and other areas of the body that are important.
还有肝脏的分支、肺的分支、心脏的分支、喉的分支，甚至脾脏和身体其他重要部位的分支。
But right now we're just concentrating on the neurons that are in the gut that signal up to the brain.
但现在我们只关注肠道中向大脑发出信号的神经元。
And what the Bohorquez lab has shown is that these neuropod cells are part of this network.
博霍尔克斯实验室表明，这些神经足细胞是这个网络的一部分。
They're sensing several different nutrients, but in particular when they sense sugar, they send signals in the form of electrical firing up to the brain in ways that trigger activation of other brain stations that cause you to seek out more of that particular food.
它们感知到几种不同的营养物质，但特别是当它们感知到糖时，它们会以电发射的形式向大脑发送信号，从而触发其他脑站的激活，从而导致你寻找更多特定的食物。
Now, this brings us to some classic experiments that, at least to me, are incredible.
现在，这给我们带来了一些经典的实验，至少对我来说，这些实验是令人难以置信的。
Andrew Huberman:
安德鲁·休伯曼：
And these are highly reproducible findings showing, for instance, that even if you bypass taste by infusing sweet liquid or putting sweet foods into the gut, and people can never taste them with their mouth, people will seek out more of that particular food.
这些都是高度可重复的发现，例如，即使你通过注入甜味液体或将甜味食物放入肠道来绕过味觉，并且人们永远无法用嘴品尝它们，人们也会寻求更多这种特定的食物。
And if you give them the option to have a sweet food infused into their gut or a bitter food infused into their gut, or a sweet versus sour or a more sweet versus less sweet food, people have a selective preference for sweet foods, even if they can't taste them.
如果你让他们选择将甜味食物注入他们的肠道或将苦味食物注入他们的肠道，或者甜食与酸食，或者更甜的食物与不太甜的食物，人们就会选择性地偏好甜食，即使他们无法品尝它们。
Now, this is important to understand in the context of gut-brain signaling because we always think that we like sweet foods because of the way they taste.
现在，在肠脑信号传导的背景下理解这一点很重要，因为我们总是认为我们喜欢甜食是因为它们的味道。
And indeed, that's still true, but much of what we consider the great taste of a sweet food also has to do with a gut sensation that is below our conscious detection.
事实上，这仍然是事实，但我们认为甜食的美味很大程度上也与我们意识不到的肠道感觉有关。
Andrew Huberman:
安德鲁·休伯曼：
How do we know that?
我们怎么知道这一点？
Well, the Bohorquez lab has performed experiments using modern methods and there classic experiments showing that animals and humans will actively seek out more of a particular sweet food even if it bypasses this taste system.
博霍尔克斯实验室使用现代方法进行了实验，经典实验表明，动物和人类会积极寻找更多特定的甜味食物，即使它绕过了这种味觉系统。
And the reverse is also true.
反之亦然。
There have been experiments done in animals and in humans that have allowed animals or humans to select and eat sweet foods.
已经在动物和人类身上进行了实验，允许动物或人类选择和吃甜食。
And indeed, that's what they do if they're given the option.
事实上，如果他们有选择的话，他们就会这么做。
And yet to somehow eliminate the activation of these neurons within the gut that can sense sweet foods.
但要以某种方式消除肠道内这些可以感知甜味食物的神经元的激活。
Now, there are a couple different ways that those experiments have been done.
现在，这些实验有几种不同的方式进行。
In classic experiments that date back to the '80s, this was done by what's called subdiaphragmatic vagotomy, so this means cutting off the branch of the vagus that innervates the gut below the diaphragm so that the other organs can still function, because the vagus is very important.
在上世纪 80 年代的经典实验中，这是通过所谓的膈下迷走神经切断术来完成的，所以这意味着切断支配膈下肠道的迷走神经分支，以便其他器官仍然可以发挥作用，因为迷走神经非常重要。
Andrew Huberman:
安德鲁·休伯曼：
The diaphragm so that the other organs can still function, because the vagus is very important, but basically cutting off the sweet sensing in the gut, still giving people the opportunity to taste sweet foods with their mouth, and they don't actively seek out quite as much of the sweet food when they don't have this gut sensing mechanism that we now know to be dependent on these neuropod cells.
隔膜使其他器官仍然可以发挥作用，因为迷走神经非常重要，但基本上切断了肠道中的甜味感觉，仍然让人们有机会用嘴品尝甜味食物，并且当他们没有这种我们现在知道依赖于这些神经足细胞的肠道感觉机制时，他们不会主动寻找尽可能多的甜味食物。
More recent experiments involve selective silencing of these neuropod cells, and there've been a lot of different derivations of this sort of thing, but the takeaway from it is that our experience of, and our desire for particular foods, has everything to do with how those foods taste.
最近的实验涉及选择性沉默这些神经足细胞，这类事情有很多不同的衍生，但从中得出的结论是，我们对特定食物的体验和渴望与这些食物的味道密切相关。
It also has to do, as you probably know, with their texture and the sensation of those foods in our mouth, and even, indeed, how they go down our throat sometimes can be very pleasing or very unpleasant.
正如您可能知道的那样，它还与它们的质地和这些食物在我们嘴里的感觉有关，甚至，事实上，它们进入我们喉咙的方式有时可能非常令人愉快或非常不愉快。
It also has to do with this subconscious processing of taste that occurs in the gut itself.
它还与肠道本身发生的潜意识味觉处理有关。
Andrew Huberman:
安德鲁·休伯曼：
Again, when I say gut, I don't just mean in the stomach.
再说一次，当我说肠道时，我不仅仅指的是胃里。
There are actually neurons, neuropod cells, further down your digestive tract, which are signaling to your brain about the presence of sweet foods, as well as foods such as amino acid-rich foods, or foods that are rich in particular types of fatty acids, signaling up to your brain and causing you to seek out more of those foods or to consume more of those foods.
实际上，在消化道的更深处有神经元、神经足细胞，它们向您的大脑发出有关甜食以及富含氨基酸的食物或富含特定类型脂肪酸的食物等食物的存在的信号，向您的大脑发出信号，导致您寻找更多这些食物或消耗更多这些食物。
Andrew Huberman:
安德鲁·休伯曼：
Now, you're probably asking, "What is the signal?
现在，您可能会问：“信号是什么？
How does it actually make me want more of those foods without me realizing it?" Well, it does that by adjusting the release of particular neuromodulators.
它是如何让我在没有意识到的情况下想要更多这些食物的？”嗯，它是通过调整特定神经调节剂的释放来做到这一点的。
For those of you that are not familiar with neuromodulators, these are similar to neurotransmitters, but they tend to act more broadly.
对于那些不熟悉神经调节剂的人来说，它们与神经递质相似，但它们的作用往往更广泛。
They tend to impact many more neurons all at once, and they go by names like dopamine, serotonin, acetylcholine, epinephrine, and so forth.
它们往往会同时影响更多的神经元，它们的名称包括多巴胺、血清素、乙酰胆碱、肾上腺素等。
Sometimes people refer to those as neurotransmitters.
有时人们将它们称为神经递质。
Technically they are neuromodulators.
从技术上讲，它们是神经调节剂。
I'll refer to them almost always as neuromodulators.
我几乎总是将它们称为神经调节剂。
Andrew Huberman:
安德鲁·休伯曼：
The neuropod cells signal by way of a particular branch of the vagus through the nodose ganglion that we talked about before, and through a number of different stations in the brain stem, eventually cause the release of the neuromodulator dopamine.
神经足细胞通过我们之前讨论过的结状神经节，通过迷走神经的特定分支发出信号，并通过脑干中的许多不同站点，最终导致神经调节剂多巴胺的释放。
Dopamine is often associated with a sense of pleasure and reward, but it is more appropriately thought of as a neuromodulator that impacts motivation, craving, and pursuit.
多巴胺通常与愉悦感和奖励感联系在一起，但更恰当地认为它是一种影响动机、渴望和追求的神经调节剂。
It tends to put us into modes of action, not necessarily running and moving through space, although it can do that too.
它倾向于让我们进入行动模式，不一定是在空间中奔跑和移动，尽管它也可以做到这一点。
But in the context of feeding, it tends to make us look around more, chew more, reach for things more, and seek out more of whatever it is that's giving us that sensation of delight or satisfaction.
但在喂食的情况下，它往往会让我们更多地环顾四周，更多地咀嚼，更多地伸手去拿东西，并寻找更多能给我们带来快乐或满足感的东西。
Andrew Huberman:
安德鲁·休伯曼：
Again, that sense of delight and satisfaction you might experience only consciously as the way that something tastes on your mouth, but it actually is caused again by both the sensations in your mouth, but also by the activation of these neuropod cells.
再说一次，你可能只是有意识地体验到某种东西在你嘴里的味道，但它实际上又是由你嘴里的感觉引起的，也是由这些神经足细胞的激活引起的。
Andrew Huberman:
安德鲁·休伯曼：
This is an incredible system of gut-brain signaling, and it is but one system of gut-brain signaling.
这是一个令人难以置信的肠-脑信号传导系统，而且它只是一个肠-脑信号传导系统。
It turns out it's the system that we know the most about at this point in time.
事实证明，这是我们目前最了解的系统。
There are other components of gut-brain signaling that we'll talk about in a moment, for instance, the serotonin system.
我们稍后将讨论肠脑信号传导的其他组成部分，例如血清素系统。
But in terms of examples of gut-brain signaling for which we know a lot of the individual elements and how they work, I think neuropod neuron-sensing of sweet foods, fatty acids, and amino acids in the gut and communicating that up to the brain by way of the vagus and causing us to seek out more of the foods that deliver those nutrients is an incredible pathway that really delineates the beauty and the power of this gut-brain axis.
但就肠-脑信号传导的例子而言，我们了解很多单个元素及其工作原理，我认为神经足神经元感知肠道中的甜食、脂肪酸和氨基酸，并通过迷走神经将其传达给大脑，使我们寻找更多提供这些营养的食物，这是一条令人难以置信的途径，真正描绘了肠-脑轴的美丽和力量。
Andrew Huberman:
安德鲁·休伯曼：
Let me talk about time scales.
我先说一下时间尺度。
Here I'm talking about a particular type of neuron that is signaling up to the brain using electrical signals to cause us to want to seek out a particular category of foods.
在这里，我谈论的是一种特定类型的神经元，它使用电信号向大脑发出信号，使我们想要寻找特定类别的食物。
That's happening relatively fast compared to the hormone pathways of the gut, which also involve neurons.
与也涉及神经元的肠道激素途径相比，这种情况发生得相对较快。
Your gut is also communicating to your brain by way of neurons, nerve cells, but some of those nerve cells also release hormones, and those hormones go by names like CCK, glucagon-like peptide-1, PYY, et cetera.
您的肠道也通过神经元、神经细胞与您的大脑进行交流，但其中一些神经细胞也会释放激素，这些激素的名称包括 CCK、胰高血糖素样肽-1、PYY 等。
Andrew Huberman:
安德鲁·休伯曼：
A good example of a hormone pathway, or what sometimes is called a hormone-peptide pathway, that is similar to the pathway I've talked about before but a little bit slower, is the ghrelin pathway.
激素途径（或有时称为激素-肽途径）的一个很好的例子是生长素释放肽途径，它与我之前讨论过的途径相似，但速度稍慢一些。
Ghrelin, G-H-R-E-L-I-N, increases with fasting.
胃饥饿素 (Ghrelin)，G-H-R-E-L-I-N，随着禁食而增加。
The longer it's been since you've eaten, or if you're just eating very little food compared to your caloric needs, ghrelin levels are going to go up in your bloodstream, and they go up because of processes that include processes within the gut and include the nervous system.
你吃东西的时间越长，或者如果你吃的食物与你的热量需求相比很少，你的血液中的生长素释放肽水平就会升高，这是因为包括肠道内的过程和神经系统在内的过程而升高。
It's a slow pathway driving you to seek out food, generally.
一般来说，这是一条驱使你寻找食物的缓慢路径。
As far as we know, the ghrelin system is not partial to seeking out of sweet foods or fatty foods, or so on.
据我们所知，生长素释放肽系统并不偏向于寻找甜食或脂肪食物等。
Andrew Huberman:
安德鲁·休伯曼：
Ghrelin increases the longer it's been since you've eaten sufficient calories, and it stimulates a feeling of you wanting to seek out food.
你摄入足够热量的时间越长，胃饥饿素就会增加，并且会刺激你想要寻找食物的感觉。
Well, how does it do that?
那么，它是怎么做到的呢？
It does that again by impacting neural circuits within the brain, neural circuits that include what we call the brain stem autonomic centers, so it tends to make you feel alert and quite, we say, high levels of autonomic arousal.
它再次通过影响大脑内的神经回路来实现这一点，这些神经回路包括我们所说的脑干自主中心，因此它往往会让你感到警觉，并且我们说的是高水平的自主唤醒。
If you haven't eaten in a while, you might think that you just get really exhausted, because we all hear that food is energy and caloric energy is what we need to burn, but you actually have a lot of energy stored in your body that you would be able to use if you really needed energy.
如果你有一段时间没有吃东西，你可能会认为你真的很累了，因为我们都听说食物是能量，热量是我们需要燃烧的能量，但实际上你的身体里储存了很多能量，如果你真的需要能量，你可以使用这些能量。
But typically if we haven't eaten in a while, we start to get agitated and we get agitated by way of release of the neuromodulator epinephrine, which causes us to look around more, move around more, and seek out food.
但通常情况下，如果我们有一段时间没有吃东西，我们就会开始变得烦躁，并且我们会因为神经调节剂肾上腺素的释放而变得烦躁，这会导致我们更多地环顾四周，更多地四处走动，并寻找食物。
Andrew Huberman:
安德鲁·休伯曼：
That all occurs in brain stem autonomic centers and in the hypothalamus.
这一切都发生在脑干自主中心和下丘脑。
We did an entire episode on feeding behavior and metabolism as well.
我们还做了一整集关于进食行为和新陈代谢的内容。
You can find those episodes at hubermanlab.com.
您可以在 hubermanlab.com 上找到这些剧集。
I don't want to go into a lot of detail about hypothalamic and brain stem centers, but there's a particular area of the brain called the nucleus of the solitary tract, the NST, as it's called, that's very strongly impacted by these circulating hormones and tends to drive us toward feeding behavior.
我不想详细介绍下丘脑和脑干中心，但大脑中有一个特定区域，称为孤束核，即所谓的 NST，它受到这些循环激素的强烈影响，往往会驱使我们采取进食行为。
Andrew Huberman:
安德鲁·休伯曼：
The important point here is that we have a fast system that is paying attention to the nutrients in our gut or the absence of nutrients in our gut and stimulating us to seek out food or to stop eating certain foods, and we have a slower hormone-related system that also originates in the gut and impacts the brain.
这里重要的一点是，我们有一个快速的系统，它关注肠道中的营养物质或肠道中营养的缺乏，并刺激我们寻找食物或停止吃某些食物，而我们有一个较慢的激素相关系统，它也起源于肠道并影响大脑。
But all of those converge on neural circuits for feeding.
但所有这些都集中在神经回路上以进行进食。
The neural circuits for feeding include things like the arcuate nucleus, the hypothalamus, they include a bunch of other neurochemicals, but the point is that you've got a fast route and a slow route to drive you to eat more or eat less, to seek out food and consume it, or to stop eating to essentially kickstart the satiety mechanisms, as they're called.
进食的神经回路包括弓状核、下丘脑等，它们还包括许多其他神经化学物质，但关键是你有一条快速路线和一条慢速路线来驱使你吃得更多或更少，寻找食物并食用它，或者停止进食以本质上启动饱腹感机制，正如它们所说的那样。
Those are operating in parallel.
这些是并行操作的。
It's not like one happens first, then stops, then the other.
这并不是一个先发生，然后停止，然后另一个。
They're always operating in parallel.
它们始终并行运行。
Andrew Huberman:
安德鲁·休伯曼：
I bring this up because there's a bigger theme here, which we see over and over again in biology, which is the concept of parallel pathways.
我提出这个问题是因为这里有一个更大的主题，我们在生物学中一遍又一遍地看到，这就是并行路径的概念。
You've always got multiple accelerators and multiple brakes on a system.
系统上总是有多个加速器和多个制动器。
It's very, very rare to have just one accelerator and one brake on the system.
系统上只有一个加速器和一个制动器的情况非常非常罕见。
This will become important later when we talk about tools for optimizing your gut microbiome for healthy eating and for healthy digestion and for healthy brain function.
当我们稍后讨论优化肠道微生物组以实现健康饮食、健康消化和健康大脑功能的工具时，这一点将变得很重要。
Andrew Huberman:
安德鲁·休伯曼：
I want to take a moment and talk about glucagon-like peptide-1, which is also called GLP-1.
我想花点时间谈谈胰高血糖素样肽-1，也称为 GLP-1。
GLP-1 is made by neurons in the gut and by neurons in the brain.
GLP-1 由肠道神经元和大脑神经元产生。
This is a fairly recent discovery, but it's an important one.
这是一个相当新的发现，但却是一个重要的发现。
GLP-1 tends to inhibit feeding and tends to reduce appetite.
GLP-1 往往会抑制进食并降低食欲。
There are a number of drugs released on the market now.
目前市场上已有多种药物上市。
One, for instance, goes by the name Semaglutide, which is essentially an GLP-1 agonist.
例如，一种名为 Semaglutide，本质上是一种 GLP-1 激动剂。
It causes the release of more GLP-1.
它会导致更多 GLP-1 的释放。
It's being used to treat type 2 diabetes, which is insulin-resistant diabetes.
它被用于治疗 2 型糖尿病，即胰岛素抵抗型糖尿病。
This is different than type 1 diabetes, where people don't actually make insulin.
这与 1 型糖尿病不同，在 1 型糖尿病中，人们实际上并不产生胰岛素。
It's also being used as a drug to reduce obesity, and it seems pretty effective, at least in certain populations.
它也被用作减少肥胖的药物，而且看起来相当有效，至少对某些人群来说是这样。
There are certain foods and substances that increase GLP-1.
某些食物和物质会增加 GLP-1。
I've talked about a few of these on the podcast.
我在播客上谈到了其中的一些内容。
Andrew Huberman:
安德鲁·休伯曼：
One that I'm a particular fan of for entirely other reasons is yerba maté tea, can stimulate the release of GLP-1.
由于完全不同的原因，我特别喜欢马黛茶，它可以刺激 GLP-1 的释放。
In South America, it's often used as an appetite suppressant, probably in large part because of its effects on GLP-1 release, but probably also because it does contain caffeine, which is a bit of a stimulant, which also can be involved in lipolysis, which is the utilization of fat stores for energy, and so forth.
在南美洲，它经常被用作食欲抑制剂，可能很大程度上是因为它对 GLP-1 释放的影响，但也可能是因为它确实含有咖啡因，咖啡因是一种兴奋剂，也可以参与脂肪分解，即利用脂肪储存来获取能量，等等。
Andrew Huberman:
安德鲁·休伯曼：
A brief mention about yerba maté, there are some reports out there that yerba maté can increase certain types of cancers.
简单提一下马黛茶，有一些报道称马黛茶会增加某些类型的癌症的发病率。
The data that I've seen on this is that it tends to relate to whether or not those are smoked versions of the yerba maté tea, the amount of consumption, and the debate is still out.
我在这方面看到的数据是，它往往与这些是否是马黛茶的熏制版本、消费量有关，而且争论仍然悬而未决。
I invite you to look at those papers.
我邀请你看看那些论文。
You can search for those online.
你可以在网上搜索那些。
Andrew Huberman:
安德鲁·休伯曼：
Nonetheless, yerba maté is one source of GLP-1 stimulation.
尽管如此，马黛茶是 GLP-1 刺激的来源之一。
Semaglutide is another source.
索马鲁肽是另一个来源。
It also can be stimulated by various foods — nuts, avocados, eggs, and so forth.
各种食物也会刺激它——坚果、鳄梨、鸡蛋等。
Certain high-fiber complex grains will also stimulate GLP-1.
某些高纤维复合谷物也会刺激 GLP-1。
I raise this as not necessarily a route that you want to take in order to reduce food intake.
我提出这不一定是您想要减少食物摄入量的途径。
I don't even know that that's your goal, but the GLP-1 is another one of these gut-to-brain signaling mechanisms that adjusts appetite, that is dependent on diet, depends on what you eat or drink, and that the GLP-1 pathway does seem particularly sensitive to the constituents of diet.
我什至不知道这就是你的目标，但 GLP-1 是另一种调节食欲的肠道到大脑信号传导机制，它依赖于饮食，取决于你吃什么或喝什么，而且 GLP-1 通路似乎对饮食成分特别敏感。
There's at least one quality study I was able to find showing that the ketogenic diet, for instance, which almost always involves ingestion of very low levels of carbohydrate, can increase GLP-1.
我至少找到了一项高质量的研究，表明生酮饮食（几乎总是摄入极低水平的碳水化合物）可以增加 GLP-1。
Although as I mentioned before, there are other foods that fall outside the range of what we would consider ketogenic that can also stimulate GLP-1, and as I mentioned, there are prescription drugs like Semaglutide.
尽管正如我之前提到的，还有其他不属于我们所认为的生酮范围的食物也可以刺激 GLP-1，正如我提到的，还有索马鲁肽等处方药。
There are other ones as well now that stimulate GLP-1.
现在还有其他刺激 GLP-1 的药物。
Andrew Huberman:
安德鲁·休伯曼：
How does GLP-1 reduce appetite?
GLP-1 如何降低食欲？
It does that in part by changing the activity of neurons in the hypothalamus, this cluster of neurons just above the roof of our mouth that themselves make GLP-1 and that cause the activation of motor circuits for reaching, chewing, all the things that we associate with feeding behavior.
它在一定程度上是通过改变下丘脑神经元的活动来做到这一点的，下丘脑的神经元簇位于我们的上颚上方，它们本身会产生 GLP-1，并导致运动回路的激活，以达到、咀嚼以及我们与进食行为相关的所有事物。
I use GLP-1 as an example of a pathway that you might choose to tap into by ingestion of yerba maté or ingestion of the foods I mentioned, or if it's something that interests you, ketogenic diet.
我使用 GLP-1 作为一个途径的例子，您可以选择通过摄入马黛茶或摄入我提到的食物，或者如果您感兴趣的话，可以选择生酮饮食。
But I also mention it simply because it's another beautiful example of how a hormone pathway can impact the activity of brain circuits that are directly involved in a particular behavior.
但我提到它也只是因为它是激素途径如何影响直接参与特定行为的大脑回路活动的另一个美丽例子。
So, yet another example of how gut is communicating to brain in order to change what we think we want or to change what our actual behaviors are.
这是肠道如何与大脑沟通以改变我们认为自己想要的或改变我们实际行为的另一个例子。
Andrew Huberman:
安德鲁·休伯曼：
The next time you find yourself reaching for food or you find yourself wanting a particular sweet thing, or fatty thing, or something that contains a lot of amino acids, a protein-rich food, keep in mind that that's not just about the taste of the food, and it's not even necessarily about the nutrients that you need or don't need.
下次当你发现自己伸手去拿食物或发现自己想要某种特别的甜食、脂肪或含有大量氨基酸、富含蛋白质的食物时，请记住，这不仅仅是食物的味道，甚至不一定是你需要或不需要的营养成分。
It could be, but it's also about this subconscious signaling that's coming from your body all the time.
可能是这样，但这也与你身体一直发出的潜意识信号有关。
Waves of hormones, waves of nerve cell signals, electrical signals, that are changing the way that your brain works.
荷尔蒙波动、神经细胞信号波动、电信号波动正在改变您大脑的工作方式。
This raises for me a memory of the episode that I did with Dr. Robert Sapolsky, who's a world expert, a colleague of mine at Stanford, who is expert on things like hormones and behavior, but we got into the topic of free will, which is a bit of a barbed-wire topic, as many of you know.
这让我想起了我和罗伯特·萨波尔斯基博士一起做的那一集，他是一位世界专家，也是我在斯坦福大学的同事，他是激素和行为等方面的专家，但我们进入了自由意志的话题，正如你们许多人所知，这有点像铁丝网话题。
It gets into the realm of philosophy, et cetera.
它进入了哲学领域等等。
Andrew Huberman:
安德鲁·休伯曼：
We were batting back and forth the idea.
我们反复讨论这个想法。
I was saying, "Well, I think there's free will, and can't there certainly be free will or certainly the idea that we can avoid certain choices?" Robert was saying, "No." In fact, he said, "Nah." He doesn't believe that we have any free will.
我说，“嗯，我认为存在自由意志，难道就不能肯定有自由意志或者我们可以避免某些选择的想法吗？”罗伯特说：“不。”事实上，他说：“不。”他不相信我们有任何自由意志。
He thinks that events in our brain are determined by biological events that are below our conscious detection and that occur seconds to milliseconds before we make decisions or assessments, and therefore we just can't control what we do, what we think, and what we feel.
他认为我们大脑中的事件是由我们有意识察觉不到的生物事件决定的，这些生物事件发生在我们做出决定或评估之前的几秒到几毫秒，因此我们无法控制我们所做的、我们所想的和我们所感受的。
Andrew Huberman:
安德鲁·休伯曼：
At the time I didn't buy it.
当时我没买。
I thought, "Ah, I don't know.
我想：“啊，我不知道。
I guess I really wanted to believe in free will.
我想我真的很想相信自由意志。
To some extent I still do, but as we talk about how these neurons in our gut and these hormones in our gut are influencing our brain and the decisions that we are making at the level of circuits like the hypothalamus and the nucleus of the solitary tract, these are areas of the brain way below our frontal cortex and our conscious perception.
在某种程度上，我仍然这样做，但当我们谈论肠道中的这些神经元和肠道中的激素如何影响我们的大脑以及我们在下丘脑和孤束核等回路水平做出的决定时，这些是位于我们额叶皮层和意识感知下方的大脑区域。
Andrew Huberman:
安德鲁·休伯曼：
I think these are examples that really fall in the favor of what Dr. Sapolsky was arguing, which is that events that are happening within our body are actually changing the way our brain works.
我认为这些例子确实支持萨波尔斯基博士的观点，即我们体内发生的事件实际上正在改变我们大脑的工作方式。
We might think that we want the cupcake, we might think that we don't need to eat something or do need to eat something, and that is entirely on the basis of prior knowledge and decision-making that we're making with our head.
我们可能认为我们想要纸杯蛋糕，我们可能认为我们不需要吃东西或确实需要吃东西，而这完全是基于我们用头脑做出的先验知识和决策。
But in fact, it's very clear to me based on the work from the Bohorquez lab, classic work over the years dating back to the '80s and, indeed, back to the '50s that we'll talk about in a moment, that our body is shaping the decisions that our brain is making, and we're not aware of it at all.
但事实上，根据 Bohorquez 实验室的工作，我很清楚，这些年来的经典工作可以追溯到 80 年代，实际上，可以追溯到我们稍后将讨论的 50 年代，我们的身体正在塑造我们的大脑正在做出的决定，而我们根本没有意识到这一点。
Andrew Huberman:
安德鲁·休伯曼：
Now the good news is that whether or not you believe in free will or not, the simple knowledge that this whole process is happening can perhaps be of benefit to you.
现在好消息是，无论您是否相信自由意志，了解整个过程正在发生的简单知识也许对您有益。
You can perhaps leverage it to get some insight and understanding and perhaps even a wedge into your own behavior.
你也许可以利用它来获得一些洞察和理解，甚至可能成为你自己行为的一部分。
You might think, "Ah, I think I want that particular food," or, "I think I want to avoid that particular food, but actually that's not a decision that I'm making on a purely rational basis.
你可能会想，“啊，我想我想要那种特定的食物，”或者，“我想我想避免那种特定的食物，但实际上这不是我纯粹出于理性而做出的决定。
It has a lot to do with what my gut is telling my brain."
这与我的直觉告诉我的大脑有很大关系。”
Andrew Huberman:
安德鲁·休伯曼：
We've largely been talking about chemical communication between the gut and the brain, chemical because even though these neuropod cells are communicating with the brain by way of electrical activity, what we call action potentials, and in neural language we call those spikes, spikes of action potentials.
我们主要讨论的是肠道和大脑之间的化学通讯，化学是因为即使这些神经足细胞通过电活动与大脑进行通讯，我们称之为动作电位，在神经语言中我们称之为尖峰，动作电位的尖峰。
Spikes of action potentials, meaning those neural signals, cause the release of chemicals in the brain, like dopamine.
动作电位的峰值（即那些神经信号）会导致大脑中化学物质的释放，例如多巴胺。
It's chemical transmission.
这是化学传递。
Similarly, hormones, even though they act more slowly, hormones like neuropeptide-Y, like CCK, like ghrelin, they are signaling chemically.
同样，激素，尽管它们作用较慢，像神经肽-Y、CCK、生长素释放肽这样的激素，它们通过化学方式发出信号。
They're moving through the body.
它们在身体中移动。
They're going and they're affecting the chemical output of different cells, and they're changing the chemistry of those cells and the chemistry of the cells that those cells talk to.
它们正在影响不同细胞的化学输出，它们正在改变这些细胞的化学成分以及与这些细胞对话的细胞的化学成分。
Andrew Huberman:
安德鲁·休伯曼：
That gives us one particular category of signaling from gut to brain, which is chemical signaling.
这为我们提供了从肠道到大脑的一类特殊信号传导，即化学信号传导。
But of course there are other forms of signals, and those fall under the category of mechanical signaling.
当然，还有其他形式的信号，这些信号属于机械信号的范畴。
You're probably familiar with this.
您可能对此很熟悉。
If you've ever eaten a very large meal or consumed a lot of fluid, you experience that as distension of the gut.
如果您吃过一顿大餐或喝了很多液体，您就会感觉到肠道扩张。
That doesn't just have to be distension of the stomach, but distinction of your intestines as well.
这不仅是胃的扩张，还包括肠道的变化。
That distension is registered by neurons that reside in your gut.
这种扩张是由肠道内的神经元记录的。
The signals go up to your brain and communicate with areas of the brain that are responsible for suppressing further consumption of food and/or fluid, and under certain circumstances, can also be associated with the activation of neural circuits that cause vomiting or the desire to vomit.
这些信号到达您的大脑并与负责抑制进一步消耗食物和/或液体的大脑区域进行通信，并且在某些情况下，还可能与引起呕吐或呕吐欲望的神经回路的激活有关。
Andrew Huberman:
安德鲁·休伯曼：
So if ever you've eaten too much or you've eaten something that doesn't agree with you, that information is communicated by way of mechanosensors that sense the mechanics of your gut, possibly also the chemistry of your gut, but mostly the mechanics of your gut, signal up to the brain and activate brain centers that are involved in stopping the eating behavior and activation of an area of the brain stem that is affectionately referred to as the vomit center among neuroanatomists.
因此，如果你吃得太多或者吃了一些不适合你的东西，这些信息就会通过机械传感器来传达，机械传感器会感知你肠道的力学，也可能是肠道的化学成分，但主要是肠道的力学，向大脑发出信号并激活大脑中枢，这些中枢参与停止进食行为并激活脑干区域，该区域在神经解剖学家中被亲切地称为呕吐中心。
This is an area that more appropriately is called the chemoreceptor trigger zone, the CTZ, or area postrema, and neurons in this area actually will trigger the vomiting reflex.
这个区域更恰当地称为化学感受器触发区、CTZ 或后区，该区域的神经元实际上会触发呕吐反射。
Andrew Huberman:
安德鲁·休伯曼：
The way that the gut and the brain communicate is both chemical and mechanical, and it can be both for sake of increasing certain types of behavior — today we're talking mainly about feeding behavior, up until now anyway — but also ceasing to eat, closing your mouth, moving away from food, turning away from food, all behaviors that we're familiar with anytime we feel kind of sick, on the basis of activation of this mechanosensor for gastric distress.
肠道和大脑的沟通方式既是化学的，也是机械的，它既可以是为了增加某些类型的行为——今天我们主要讨论的是进食行为，无论如何，到目前为止——但也可以是停止进食、闭上嘴、远离食物、远离食物，所有我们在感觉不舒服时所熟悉的行为，都是基于激活这种胃部不适的机械传感器。
Andrew Huberman:
安德鲁·休伯曼：
We've got chemical signaling and mechanical signaling.
我们有化学信号和机械信号。
I also want to emphasize that we have direct and indirect signaling from the gut to the brain.
我还想强调，我们有从肠道到大脑的直接和间接信号。
Direct signaling is the kind of signaling of the sort I've been talking about mainly up until now, which is neurons in the gut communicating with neurons in the brain stem that communicate with neurons in the hypothalamus.
直接信号传导是我到目前为止主要讨论的那种信号传导，即肠道中的神经元与脑干中的神经元进行通信，脑干中的神经元与下丘脑中的神经元进行通信。
Of course those are also going to interact with neurons of the prefrontal cortex, which is the area of your brain involved in decision-making.
当然，这些也会与前额皮质的神经元相互作用，前额皮质是大脑中参与决策的区域。
The "I think it was the shrimp that made me sick.
“我认为是虾让我生病了。
I just don't want any more of that," or, "I'm never going back to that restaurant again, because after I ate there, about an hour later, I started feeling really not well.
我只是不想再这样了，”或者，“我再也不会回到那家餐厅了，因为我在那儿吃完饭后，大约一个小时后，我开始感觉真的不舒服。
I felt feverish, but my gut didn't feel well.
我感觉发烧，但肠胃不舒服。
My digestion was really off."
我的消化能力真的很差。”
Andrew Huberman:
安德鲁·休伯曼：
All of that kind of information is handled in the prefrontal cortex at a conscious level, but the immediate decision to stop eating or to eat more of something, to move towards something or away from it, that's made by neural circuits that reside at the, we would say, the subconscious level, but what we really mean is below the level of the neocortex.
所有这些信息都是在前额叶皮层的意识水平上处理的，但是立即决定停止进食或吃更多的东西，走向某物或远离它，是由驻留在潜意识水平的神经回路做出的，我们可以说，潜意识水平，但我们真正的意思是在新皮质水平以下。
Below the cortex means essentially below our level of conscious awareness.
皮层以下基本上意味着低于我们的意识水平。
Andrew Huberman:
安德鲁·休伯曼：
We talked about two types of information within the gut that are communicated to the brain, chemical information, meaning information about the nutrients that happen to be there and mechanical information, distension of the gut or lack of distension, and so forth.
我们讨论了肠道内向大脑传达的两种信息，化学信息，即有关恰好存在的营养物质的信息，以及机械信息，肠道扩张或缺乏扩张，等等。
We talked about how these neuropod cells can signal the release of dopamine and circuits within the brain to cause you to seek out more of something.
我们讨论了这些神经足细胞如何向大脑内多巴胺和回路的释放发出信号，从而促使您寻找更多东西。
Andrew Huberman:
安德鲁·休伯曼：
Now, in a very logically consistent way, dopamine is also involved in the whole business of vomiting.
现在，以一种逻辑上非常一致的方式，多巴胺也参与了呕吐的整个过程。
You might think, "Well, that doesn't make any sense.
你可能会想：“好吧，这没有任何意义。
I thought dopamine was always a good thing.
我认为多巴胺总是一件好事。
It's involved in motivation and reward, et cetera." But turns out the area postrema, this vomit center in the brain stem is chockablock full of dopamine receptors.
它与动机和奖励等有关。”但事实证明，后区（脑干中的呕吐中心）充满了多巴胺受体。
If dopamine levels go too high, it can actually trigger vomiting.
如果多巴胺水平过高，实际上会引发呕吐。
Andrew Huberman:
安德鲁·休伯曼：
This we see in the context of various drugs that are used to treat things like Parkinson's.
我们在用于治疗帕金森病等疾病的各种药物的背景下看到了这一点。
Parkinson's is a deficiency in dopamine, or a lack of dopamine neurons typically, that causes a resting tremor, difficulty in movement, because dopamine's also associated with a lot of the neural circuits for movement.
帕金森病是多巴胺缺乏，或者通常是缺乏多巴胺神经元，会导致静止性震颤和运动困难，因为多巴胺还与许多运动神经回路相关。
Many drugs that are used to treat Parkinson's, like L-DOPA, increase levels of dopamine so much, or at least activate dopamine receptors to such a great degree in certain areas of the brain that they can cause activation of things like the trigger to vomit.
许多用于治疗帕金森氏症的药物，如左旋多巴，会大大增加多巴胺的水平，或者至少在大脑的某些区域极大程度地激活多巴胺受体，以至于它们可以激活诸如呕吐触发物之类的东西。
Andrew Huberman:
安德鲁·休伯曼：
Now this should also make sense in the natural context of if you gorge yourself with food, gorge yourself with food, gorge yourself with food, the neurons in your gut that respond to that are simply detecting the presence of nutrients, but they don't really make decisions themselves.
现在，这在自然环境中也应该是有意义的，如果你用食物让自己狼吞虎咽，用食物狼吞虎咽，用食物狼吞虎咽，你肠道中对此做出反应的神经元只是检测营养物质的存在，但它们本身并不真正做出决定。
They don't know to stop eating.
他们不知道要停止进食。
Your brain knows to stop eating or to eject that food.
你的大脑知道要停止进食或排出食物。
It's a wonderful thing that those neurons are communicating with areas of the brain, not just that stimulate consuming more food, but that are communicating with areas of the brain, for instance area postrema, that when dopamine levels get too high, cause us to either stop eating that food or, in the case of vomiting, to eject that food.
这是一件奇妙的事情，这些神经元与大脑的某些区域进行通信，不仅刺激我们消耗更多的食物，而且还与大脑的某些区域（例如后区）进行通信，当多巴胺水平过高时，会导致我们停止吃该食物，或者在呕吐的情况下将食物排出。
Andrew Huberman:
安德鲁·休伯曼：
I raise this not to give you a disgusting counterexample to what we call appetitive behaviors, the things that we like to do more of, but simply to give you a sense of just how strongly even these reflexes that we think of as feeling sick and vomiting or the desire to seek out more food, are really being controlled by a kind of push/pull system, by parallel pathways that are arriving from our gut, and the same neurochemicals, in this case dopamine, are being used to create two opposite-type behaviors.
我提出这个并不是为了给你提供一个令人厌恶的反例，来反驳我们所说的食欲行为，即我们更喜欢做的事情，而只是为了让你了解，即使是我们认为感到恶心和呕吐或寻求更多食物的欲望的这些反射，实际上也受到一种推/拉系统的控制，受到来自我们肠道的平行通路的控制，而相同的神经化学物质，在这种情况下是多巴胺，被用来创造两种相反类型的行为。
One behavior to consume more, one behavior to get rid of everything you've already consumed.
一种行为是消耗更多，一种行为是摆脱你已经消耗的一切。
Our brain is actually sensitive to the amount of signaling coming from our gut, not just the path by which that signal arrives.
我们的大脑实际上对来自肠道的信号量敏感，而不仅仅是信号到达的路径。
Our brain is very carefully paying attention to whether or not the levels of dopamine that are being triggered are within a normal range for typical eating behavior or whether or not we've gorged ourselves to the point where "Enough already."
我们的大脑非常仔细地关注所触发的多巴胺水平是否在典型饮食行为的正常范围内，或者我们是否已经吃饱到“已经够了”的地步。
Andrew Huberman:
安德鲁·休伯曼：
Now, of course, mechanical signals will also play into area postrema and into the vomiting reflex.
当然，现在机械信号也将作用于后区和呕吐反射。
If we have a very descended gut, we feel lousy, it actually can hurt very badly, and we will have the desire to vomit, or we will just simply vomit.
如果我们的肠道非常下降，我们会感觉很糟糕，实际上会很痛，我们会有呕吐的欲望，或者我们只是简单地呕吐。
Mechanical and chemical signals are always arriving in parallel.
机械信号和化学信号总是并行到达。
They never work in unison.
他们从不齐心协力工作。
Now we have chemical signals, mechanical signals.
现在我们有化学信号、机械信号。
Now I'd like to talk about direct and indirect signals because almost everything I've talked about up until now are direct signals, a neural pathway that converges in the brain to create a particular feeling, thought, or behavior.
现在我想谈谈直接和间接信号，因为到目前为止我所讨论的几乎所有内容都是直接信号，即在大脑中汇聚以产生特定感觉、思想或行为的神经通路。
But there are also indirect pathways, and that's what takes us back to the gut microbiome and to these little microbiota.
但也有间接途径，这就是让我们回到肠道微生物组和这些小微生物群的原因。
Andrew Huberman:
安德鲁·休伯曼：
To just give you the takeaway message at the front here, and then I'll give you a little more detail as to how it comes about, you have neurotransmitters in your brain and in your spinal cord and in your eyes, and in your peripheral nervous system.
我先给大家介绍一下前面的要点，然后我会更详细地介绍一下它是如何发生的，您的大脑、脊髓、眼睛和周围神经系统中都有神经递质。
They cause the activation or the suppression of nerve activity, meaning they either electrically activate other nerve cells or they cause other nerve cells to be less electrically active, and they do that by way of neurotransmitters.
它们引起神经活动的激活或抑制，这意味着它们要么电激活其他神经细胞，要么导致其他神经细胞电活动减弱，并且它们通过神经递质来做到这一点。
But as it turns out, the gut microbiota are capable of influencing metabolic events and in some cases are capable of synthesizing neurotransmitters themselves.
但事实证明，肠道微生物群能够影响代谢事件，并且在某些情况下能够自行合成神经递质。
What that means is that these little bugs, these little microbiota that are cargo in your gut, the six pounds of cargo, they actually can make neurochemicals that can pass into the bloodstream and into your brain and actually impact the other cells of your body and brain indirectly, so without involving these very intricate nerve pathways that we've been talking about.
这意味着这些小虫子，这些小微生物群是你肠道中的货物，六磅货物，它们实际上可以产生神经化学物质，这些化学物质可以进入血液和大脑，并实际上间接影响你身体和大脑的其他细胞，所以不涉及我们一直在谈论的这些非常复杂的神经通路。
Andrew Huberman:
安德鲁·休伯曼：
In other words, the foods you eat, the environment of your gut microbiome, can actually create the chemical substrates that allow your brain to feel one way or the other, to feel great or to feel lousy, to seek out more of a particular type of behavior or to avoid that behavior, and that would constitute indirect signaling.
换句话说，你吃的食物，你肠道微生物组的环境，实际上可以产生化学底物，让你的大脑以一种或另一种方式感觉，感觉良好或感觉糟糕，寻找更多特定类型的行为或避免这种行为，这将构成间接信号传导。
I've been talking a lot about the structure and function of the gut-to-brain pathway, focusing mainly on feeding behaviors, and in some cases avoiding feeding or even ejecting food from the digestive tract.
我已经谈论了很多关于肠到脑通路的结构和功能，主要关注进食行为，在某些情况下避免进食甚至从消化道排出食物。
I'd like to drill a little bit deeper into this indirect signaling pathway from the gut to the brain because it bridges us nicely from neuronal signals in the gut to the brain, hormonal signals from the gut to the brain, to what also includes the microbiome, which is what we started talking about at the beginning of the episode.
我想更深入地研究这条从肠道到大脑的间接信号通路，因为它很好地连接了我们从肠道中的神经元信号到大脑，从肠道到大脑的激素信号，以及还包括微生物组的信号，这就是我们在本集开头讨论的内容。
Andrew Huberman:
安德鲁·休伯曼：
As I mentioned a couple of minutes ago, certain gut microbiota can actually synthesize certain neurotransmitters that can go impact the brain, and we actually have some knowledge about which microbiota can synthesize particular neurotransmitters.
正如我几分钟前提到的，某些肠道微生物群实际上可以合成某些可以影响大脑的神经递质，而且我们实际上对哪些微生物群可以合成特定的神经递质有一些了解。
For instance, the neuromodulator dopamine can be synthesized by or from Bacillus and Serratia.
例如，神经调节剂多巴胺可以由芽孢杆菌和沙雷氏菌合成或由芽孢杆菌和沙雷氏菌合成。
Now, these are just names of microbiota.
现在，这些只是微生物群的名称。
I don't expect that any of you would necessarily recognize them.
我不希望你们中的任何一个人一定会认出他们。
These aren't the sorts of things that you necessarily would run out and buy to get more dopamine, but the point is that particular gut microbiota can create dopamine in our gut that can get into our bloodstream and can generally change our baseline levels of dopamine within the brain and other areas of the body.
这些并不是你一定会用完并购买以获得更多多巴胺的东西，但关键是，特定的肠道微生物群可以在我们的肠道中产生多巴胺，它可以进入我们的血液，并且通常可以改变我们大脑和身体其他区域内多巴胺的基线水平。
Andrew Huberman:
安德鲁·休伯曼：
I mentioned baseline levels of dopamine because as I talked about on an episode all about dopamine, but I'll just repeat the basics here now, we have baseline levels of neurotransmitters or neuromodulators that act as the level of the tide, the overall level, and then we can have peaks of dopamine that are created by behaviors or by ingestion of particular foods or drugs, et cetera.
我提到了多巴胺的基线水平，因为正如我在一集中谈到的所有关于多巴胺的内容一样，但现在我只想重复一下基础知识，我们有神经递质或神经调节剂的基线水平，它们充当潮汐水平、总体水平，然后我们可以有由行为或摄入特定食物或药物等产生的多巴胺峰值。
Bacillus and Serratia tend to increase our baseline levels of dopamine.
芽孢杆菌和沙雷氏菌往往会增加我们的多巴胺基线水平。
Andrew Huberman:
安德鲁·休伯曼：
If it turns out that we are creating the right gut microbiome environment that these particular gut microbiota can thrive in, well, then our baseline levels of dopamine will be elevated.
如果事实证明我们正在创造合适的肠道微生物环境，让这些特定的肠道微生物群能够在其中茁壮成长，那么我们的多巴胺基线水平将会升高。
In general, that leads to enhancement of mood.
一般来说，这会改善情绪。
Similarly, there are other gut microbiota, for instance, Candida, Streptococcus, various Enterococcus — these always have these strange and not so attractive names, at least to me as a neurobiologist.
同样，还有其他肠道微生物群，例如念珠菌、链球菌、各种肠球菌——它们总是有这些奇怪且不那么吸引人的名字，至少对我作为一个神经生物学家来说是这样。
Nonetheless, those particular microbiota support the production of or can even be metabolized into serotonin, which is a neuromodulator associated with mood, with social interactions, with a huge number of different types of events and behaviors.
尽管如此，这些特定的微生物群支持血清素的产生，甚至可以代谢成血清素，血清素是一种与情绪、社交互动、大量不同类型的事件和行为相关的神经调节剂。
Andrew Huberman:
安德鲁·休伯曼：
Again, these gut microbiota, when present and allowed to thrive in our gut, will increase our overall levels of serotonin, and riding on top of that level of serotonin will be the serotonin that's specifically released in response to certain behaviors.
同样，这些肠道微生物群如果存在并在我们的肠道中茁壮成长，将会增加我们的血清素总体水平，而在血清素水平之上，将是针对某些行为而专门释放的血清素。
I really want to drive home this point of baselines and peaks.
我真的很想把基线和峰值这一点带回家。
The baseline level of serotonin might set our overall mood, whether or not we wake up feeling pretty good, or really lousy, if our serotonin levels happen to be very, very low; whether or not we tend to be in a kind of calm space or whether or not we tend to be somewhat irritable.
如果我们的血清素水平碰巧非常非常低，那么血清素的基线水平可能会决定我们的整体情绪，无论我们醒来时感觉很好还是非常糟糕。我们是否倾向于处于一种平静的空间，或者我们是否倾向于有些烦躁。
But then of course, individual events as we go about our day, maybe a compliment that we get or maybe somebody says something irritating to us, whatever it may be, will also influence levels of serotonin, but those serotonin events are going to be related to events at particular neural circuits in the brain.
当然，我们日常生活中发生的个别事件，也许是我们得到的赞美，或者也许有人说了一些令我们恼火的事情，无论是什么，也会影响血清素的水平，但这些血清素事件将与大脑中特定神经回路的事件有关。
Andrew Huberman:
安德鲁·休伯曼：
This is an important topic because I think that a lot of people hear quite accurately, "Oh, 90 to 95% of our serotonin is manufactured in the gut." Indeed, that's true.
这是一个重要的话题，因为我认为很多人都听得很准确，“哦，我们 90% 到 95% 的血清素是在肠道中产生的。”确实，确实如此。
It's manufactured from the sorts of microbiota that I just described.
它是由我刚才描述的微生物群制成的。
There are many, many experiments now, mostly in animal models, but also some in humans that show that if the gut microbiome is deficient in some way to these particular bacteria, that serotonin levels drop and people's mood suffers, maybe even their immune system functions, maybe even ...
现在有很多很多的实验，大部分是在动物模型中进行的，但也有一些在人体中进行的实验表明，如果肠道微生物组在某种程度上缺乏这些特定的细菌，血清素水平就会下降，人们的情绪就会受到影响，甚至可能会影响他们的免疫系统功能，甚至可能......
PART 1 OF 3 ENDS Andrew Huberman:
第 1 部分（共 3 部分）结束 Andrew Huberman：
People's mood suffers, maybe even their immune system functions, maybe even exacerbates certain psychiatric illnesses.
人们的情绪会受到影响，甚至可能会影响他们的免疫系统功能，甚至可能会加剧某些精神疾病。
However, a lot of people take that to mean that the serotonin of the brain all comes from the gut or mostly comes from the gut.
然而，很多人认为这意味着大脑的血清素全部来自肠道或大部分来自肠道。
That's not the case.
事实并非如此。
It's still the case that you have neurons in the brain that are responsible for releasing serotonin directly in response to certain things like social touch or through other types of positive social experiences.
大脑中的神经元仍然负责直接释放血清素，以响应某些事物，例如社交接触或通过其他类型的积极社交体验。
Andrew Huberman:
安德鲁·休伯曼：
So we've got gut microbiota that can literally be turned into dopamine and raise our baseline levels of dopamine.
因此，我们的肠道微生物群实际上可以转化为多巴胺，并提高我们的多巴胺基线水平。
We've got gut microbiota that can literally raise our baseline levels of serotonin.
我们的肠道微生物群确实可以提高我们的血清素基线水平。
And indeed, there are other gut microbiota like Lactobacillus or Bifidobacterium, hard complex names to pronounce, Bifidobacterium that can give rise to increases in GABA levels.
事实上，还有其他肠道微生物群，如乳酸菌或双歧杆菌，这些名字很难发音的复杂双歧杆菌可以导致 GABA 水平增加。
This inhibitory neurotransmitter that can act as a little bit of a mild sedative, can reduce irritability, et cetera.
这种抑制性神经递质可以起到一点温和镇静剂的作用，可以减少烦躁等。
Andrew Huberman:
安德鲁·休伯曼：
But that's just the baseline, the kind of tide of those neuromodulators.
但这只是基线，是那些神经调节剂的潮流。
Again, I want to emphasize that we still have neural circuits within the brain and body that are specifically releasing in a very potent way, dopamine, serotonin, and GABA.
我想再次强调，我们的大脑和身体内仍然有神经回路，它们以非常有效的方式专门释放多巴胺、血清素和 GABA。
So the two things act in concert, even though the gut and the brain are acting both in parallel and directly influencing one another, it is a powerful synergistic effect.
因此，这两者是协同作用的，尽管肠道和大脑同时作用并直接相互影响，但这是一种强大的协同效应。
And there are now hundreds of studies, maybe even thousands by this point, mostly performed in animal models, typically mice, but also some studies in humans that show that creating the correct environment for these gut microbiota to thrive really does enhance mood and well-being, and that when our gut microbiome is not healthy, that it really can deplete our mood and sense of well-being.
现在有数百项甚至数千项研究，大部分是在动物模型（通常是小鼠）中进行的，但也有一些针对人类的研究表明，为这些肠道微生物群繁衍生息创造正确的环境确实可以改善情绪和幸福感，而当我们的肠道微生物群不健康时，它确实会耗尽我们的情绪和幸福感。
Now, there are two major phases to creating a healthy gut microbiome.
现在，创建健康的肠道微生物组有两个主要阶段。
One you can control, and the other one is less under your control.
一个是你可以控制的，而另一个则不太受你控制。
Andrew Huberman:
安德鲁·休伯曼：
I get into this in a lot of detail in the episode with Dr. Sonnenburg, which is coming out immediately after this one, the following Monday, that is.
我在与 Sonnenburg 博士的剧集中详细介绍了这一点，该剧集将在这一集之后立即发布，即下周一。
But for now, I want to just capture a few of the main points about the early establishment of the gut microbiome.
但现在，我只想了解有关肠道微生物组早期建立的一些要点。
Andrew Huberman:
安德鲁·休伯曼：
It turns out that the environment that we are exposed to, the things that come into contact with our skin and digestive tract and any other mucosal lining, even the urethra, the nasal passages, any opening to the outside world that brings in certain microbiota in the first three years of life is going to have a profound impact on the overall menu of microbiota that we will be able to carry within our body.
事实证明，我们所接触的环境、与我们的皮肤、消化道以及任何其他粘膜内层接触的东西，甚至是尿道、鼻道，以及任何在生命的前三年引入某些微生物群的通往外界的开口，都将对我们体内能够携带的微生物群的整体菜单产生深远的影响。
And it really does seem that getting exposure to and building a diverse microbiome in those first three years is critical.
在最初的三年里接触并建立多样化的微生物组似乎确实至关重要。
There's a lot of speculation and some data as to cesarean-delivered babies having less diverse microbiomes compared to vaginally delivered babies.
有很多猜测和一些数据表明，与阴道分娩的婴儿相比，剖腹产婴儿的微生物组多样性较低。
Andrew Huberman:
安德鲁·休伯曼：
There have been attempts, although not conclusive attempts, to link that to the presence of autism spectrum disorders, which at least by some statistics, seem to be of higher probability in cesarean deliveries.
尽管不是决定性的尝试，但已经有人尝试将其与自闭症谱系障碍的存在联系起来，至少从一些统计数据来看，剖腹产中自闭症谱系障碍的可能性似乎更高。
Although there are other studies that refute that, and I want to make that clear.
尽管还有其他研究反驳了这一点，但我想澄清这一点。
However, it's clear that babies do not get much, if any, exposure to microbiota inside of the womb.
然而，很明显，婴儿在子宫内接触微生物群的机会并不多（如果有的话）。
Maybe a little bit, but not much.
也许有一点，但不多。
But that is during the birth process and then the days and weeks immediately after they arrive in the world that their gut microbiome is established, that those gut microbiota take residence within the gut.
但在出生过程中，以及在他们到达世界后的几天和几周内，他们的肠道微生物群就已经建立，这些肠道微生物群就定居在肠道内。
Andrew Huberman:
安德鲁·休伯曼：
So it will depend on whether or not they were breastfed or bottle fed.
因此，这取决于他们是母乳喂养还是奶瓶喂养。
It'll depend on whether or not they were exposed to a household pet or not.
这将取决于他们是否接触过家庭宠物。
Whether or not they were held by multiple caregivers or just by one.
无论它们是由多名看护者还是仅由一名看护者持有。
Whether or not they were a preemie baby and were contained in a particularly restrictive environment in order to encourage their further development before they could be brought home or not.
无论他们是否是早产儿，是否被限制在一个特别限制的环境中，以鼓励他们进一步发育，然后才能带回家。
Andrew Huberman:
安德鲁·休伯曼：
I don't want to give the picture that if you were isolated or you were delivered by C-section, that you're somehow doomed to have a poor microbiome.
我不想描绘出这样的画面：如果你被隔离或者是剖腹产，那么你注定会拥有较差的微生物组。
That's simply not the case.
事实并非如此。
However, it is the case that the more diversity of microbiota that one can create early in life is really helpful for long-term outcomes in terms of brain-to-gut signaling, gut-to-brain signaling, and for sake of the immune system.
然而，事实是，人们在生命早期创造的更多样化的微生物群对于大脑到肠道信号传导、肠道到大脑信号传导以及免疫系统方面的长期结果确实有帮助。
Andrew Huberman:
安德鲁·休伯曼：
There are some decent studies showing that if children are exposed to a lot of antibiotic treatment early in life, that can be very detrimental to establishment of a healthy gut microbiome.
有一些不错的研究表明，如果儿童在生命早期接受大量抗生素治疗，这可能对建立健康的肠道微生物组非常不利。
And fortunately, that reestablishing a healthy gut microbiome can help rescue some of those deficits.
幸运的是，重建健康的肠道微生物组可以帮助弥补其中一些缺陷。
So doctors nowadays are much more cautious about the prescription of antibiotic drugs to children in their early years, not just up to three years, but extending out to five and seven and 10 years.
因此，现在的医生对儿童早期开抗生素药物的态度更加谨慎，不仅是到三年，而是延伸到五岁、七岁和十年。
Andrew Huberman:
安德鲁·休伯曼：
And even in adults, they're very, very careful about that, or they ought to be.
即使是成年人，他们对此也非常非常小心，或者说他们应该如此。
One reason is the existence, or I say the proliferation, of antibiotic-resistant bacteria that are becoming more common in hospitals and elsewhere, and that can cause serious problems.
原因之一是耐抗生素细菌的存在，或者我说的是它的扩散，这种细菌在医院和其他地方变得越来越普遍，并且可能导致严重的问题。
But in addition to that, because of this understanding that the gut microbiome is influencing and actually creating neurotransmitters that can impact mood and mental health, impact immune health, and so on.
但除此之外，因为我们认识到肠道微生物组正在影响并实际上产生神经递质，这些神经递质可以影响情绪和心理健康，影响免疫健康等等。
Andrew Huberman:
安德鲁·休伯曼：
As I mentioned earlier, there are hundreds if not thousands of studies emphasizing the key role of the microbiome on brain health, psychiatric health, et cetera.
正如我之前提到的，有数百甚至数千项研究强调微生物组对大脑健康、精神健康等的关键作用。
I want to just highlight a few of those studies, and in particular some recent studies that come from labs that have been working on this sort of thing for a very long time.
我只想强调其中的一些研究，特别是来自长期从事此类研究的实验室的一些最新研究。
One of the more exciting studies comes from the work of Mauro Costa-Mattioli's lab, which is at Baylor College of Medicine.
其中一项更令人兴奋的研究来自贝勒医学院 Mauro Costa-Mattioli 实验室的工作。
Andrew Huberman:
安德鲁·休伯曼：
Mauro's lab has been working on mouse models of autism spectrum disorder for a long time and looking at social behavior using a mouse model for a long time.
Mauro 的实验室长期以来一直致力于研究自闭症谱系障碍的小鼠模型，并使用小鼠模型研究社会行为。
And they've been able to identify particular types of microbiota that, when they take resonance in the gut, can help offset some of the symptoms of autism, at least the symptoms of autism that exist in these mouse models.
他们已经能够识别出特定类型的微生物群，当它们在肠道中产生共振时，可以帮助抵消一些自闭症症状，至少是这些小鼠模型中存在的自闭症症状。
Okay, so again, this is not human work.
好吧，再说一遍，这不是人类的工作。
This is work being done on mouse models for the simple reason that you can do these kinds of manipulations where basically they took mice that were in germ-free environments or nongerm-free environments, or they exposed mice to particular microbiota and not other microbiota.
这是在小鼠模型上进行的工作，原因很简单，您可以进行此类操作，基本上他们将处于无菌环境或非无菌环境中的小鼠置于无菌环境或非无菌环境中，或者将小鼠暴露于特定微生物群而不是其他微生物群。
And they discovered that a particular microbiota called L.
他们发现了一种特殊的微生物群，称为 L.
reuteri, it's L.
罗伊特里，是L。
R E U T E R I.
路透社
Treatment with L.
用 L 治疗。
reuteri corrects the social deficits present in these autism models.
罗伊特里纠正了这些自闭症模型中存在的社会缺陷。
Andrew Huberman:
安德鲁·休伯曼：
And it does so by way of activating our old friend the vagus nerve, but not simply because the vagus nerve triggers the release of dopamine, but it turns out that this particular gut microbiota, L.
它是通过激活我们的老朋友迷走神经来做到这一点的，但这不仅仅是因为迷走神经触发多巴胺的释放，而且事实证明，这种特殊的肠道微生物群，L.
reuteri, can correct the social deficits in this autism spectrum disorder model.
罗伊氏菌可以纠正这种自闭症谱系障碍模型中的社交缺陷。
It does that by way of a vagal nerve pathway that stimulates both dopamine release and oxytocin release.
它通过刺激多巴胺释放和催产素释放的迷走神经通路来实现这一点。
And they establish this really mechanistically by showing, for instance, if you get rid of the oxytocin receptor, you don't see this rescue.
他们通过展示，例如，如果你摆脱催产素受体，你就不会看到这种救援，从而真正机械地建立了这一点。
Andrew Huberman:
安德鲁·休伯曼：
Now those are mouse models, so we have to take those with the appropriate grain of salt, but they're really exciting, and they come to us in parallel with other studies that are being done taking the microbiomes of people who have one condition or lack of condition and putting it into people who have one condition or another condition.
现在这些都是小鼠模型，所以我们必须对它们持适当的态度，但它们确实令人兴奋，而且它们与我们正在进行的其他研究同时进行，这些研究采集患有某种疾病或缺乏疾病的人的微生物组，并将其放入患有一种疾病或另一种疾病的人体内。
Let me explain what I mean by that.
让我解释一下我的意思。
Andrew Huberman:
安德鲁·休伯曼：
The early discovery of the gut microbiome and its potential to impact health was not in the context of the gut-to-brain pathway, but rather it was in the context of colitis.
肠道微生物组及其影响健康的潜力的早期发现并不是在肠道到大脑途径的背景下进行的，而是在结肠炎的背景下进行的。
This dates back to studies in the '50s whereby people with very severe intractable colitis for which no other treatment was going to work received fecal transplants.
这可以追溯到 50 年代的研究，当时患有非常严重的顽固性结肠炎且没有其他治疗方法的人接受了粪便移植。
So yes, that's exactly as it sounds, taking the stool of healthy people who do not have colitis, transplanting those stools into the lower digestive tract of people who do have colitis, and they saw significant improvement, if not rescue of the colitis.
所以，是的，正如听起来的那样，将没有患有结肠炎的健康人的粪便移植到患有结肠炎的人的下消化道中，他们看到了显着的改善，即使不是拯救结肠炎。
Andrew Huberman:
安德鲁·休伯曼：
That was one of the first indications that something within stool, of all things, could actually rescue another individual from disease, which sounds kind of wild and crazy and may even sound disgusting to some of you, but as I mentioned at the beginning of the episode, almost 60% of stool is live or dead bacteria, microbiota, and it really opened up this entire field of exploring how different microbiota might have therapeutic effects.
这是粪便中的某种物质实际上可以拯救另一个人免于疾病的第一个迹象，这听起来有点狂野和疯狂，甚至可能让你们中的一些人感到恶心，但正如我在本集开头提到的，几乎 60% 的粪便是活的或死的细菌、微生物群，它确实开辟了探索不同微生物群如何具有治疗作用的整个领域。
Andrew Huberman:
安德鲁·休伯曼：
And indeed, that has been shown to be the case also in fecal transplants for certain psychiatric illnesses.
事实上，针对某些精神疾病的粪便移植也证明了这一点。
These are still ongoing studies.
这些仍然是正在进行的研究。
They vary in quality.
它们的质量各不相同。
These are hard studies to do for all sorts of reasons, getting the appropriate patient populations, getting agreement, et cetera, making sure that everything's handled properly.
由于各种原因，这些都是艰巨的研究，需要获得适当的患者群体，达成一致意见等等，以确保一切都得到妥善处理。
But what this involves is fecal transplants from individuals that lack a particular psychiatric condition or metabolic condition into people who have a particular metabolic condition.
但这涉及到将缺乏特定精神疾病或代谢状况的个体的粪便移植到具有特定代谢状况的人身上。
And there has been tremendous success in some cases.
在某些情况下已经取得了巨大的成功。
Andrew Huberman:
安德鲁·休伯曼：
One of the more powerful and salient examples is for obesity.
更有力、更显着的例子之一是肥胖。
There's some people for which, even if they ingest very low numbers of calories, even if they go on a liquid protein diet, simply can't lose weight.
对于有些人来说，即使他们摄入的热量非常低，即使他们坚持流质蛋白质饮食，也根本无法减肥。
These are somewhat rare disorders, but these are people that would either get gastric bypass surgery.
这些都是罕见的疾病，但这些人要么会接受胃绕道手术。
Some people are now getting these fecal transplants from people that have healthy weight, and they take the stool from them.
现在有些人从体重健康的人身上进行粪便移植，并从中取出粪便。
They put it into lower digestive tract, and they can see substantial improvement in weight loss in people that were otherwise unable to do that.
他们将其放入下消化道，他们可以看到原本无法做到这一点的人的体重减轻有了显着改善。
Andrew Huberman:
安德鲁·休伯曼：
In some cases, actually, they can start eating relatively normal levels of food and still lose weight.
实际上，在某些情况下，他们可以开始吃相对正常水平的食物，但仍然可以减肥。
So pretty remarkable.
非常了不起。
And that tells us there's something in these microbiota that's really powerful.
这告诉我们这些微生物群中有一些非常强大的东西。
Now, how those effects are generated isn't clear.
现在，这些效应是如何产生的尚不清楚。
Andrew Huberman:
安德鲁·休伯曼：
One idea is that it's impacting the metabolome, components of the metabolism.
一种想法是它正在影响代谢组，即新陈代谢的组成部分。
Almost certainly that's going to be the case.
几乎可以肯定情况会是这样。
Another idea is that it's impacting neurotransmitters which change behavior and food choices within the brain.
另一个想法是，它会影响神经递质，从而改变大脑内的行为和食物选择。
Although as I mentioned, some of these people are already eating very little food to begin with, so that's a little bit harder of an argument to create.
尽管正如我所提到的，其中一些人一开始就吃得很少，所以要提出这个论点有点困难。
Andrew Huberman:
安德鲁·休伯曼：
There are also some somewhat famous examples now of how fecal transplants can lead to negative outcomes, but those negative outcomes further underscore the power of the microbiome in impacting bodily health.
现在还有一些著名的例子说明粪便移植如何导致负面结果，但这些负面结果进一步强调了微生物组影响身体健康的力量。
One key example of this, for instance, is transfer of fecal matter into another person in order to treat something like colitis.
例如，一个重要的例子是将粪便转移到另一个人体内以治疗结肠炎等疾病。
And it effectively does that.
它有效地做到了这一点。
But if the donor of the stool of the fecal matter happened to be obese or have some other metabolic syndrome, it's been observed that the recipient can also develop that metabolic syndrome, simply by way of receiving that donor's particular microbiota.
但是，如果粪便的捐赠者碰巧肥胖或患有其他一些代谢综合征，那么据观察，接受者也可能会患上这种代谢综合征，只需接受捐赠者的特定微生物群即可。
Andrew Huberman:
安德鲁·休伯曼：
So these microbiota can create positive outcomes, or they can create negative outcomes.
因此，这些微生物群可以产生积极的结果，也可以产生消极的结果。
Now, most of us, of course, are not interested in or pursuing fecal transplants.
当然，现在我们大多数人对粪便移植不感兴趣或不追求。
Most people are interested in just creating a healthy gut microbiome environment for sake of immune system and brain function.
大多数人感兴趣的只是为了免疫系统和大脑功能而创造一个健康的肠道微生物环境。
And we will talk about how to do that in just a few minutes.
我们将在几分钟内讨论如何做到这一点。
Andrew Huberman:
安德鲁·休伯曼：
But I just want to further underscore the power of the microbiota in shaping brain chemistry and in shaping things like mood or other aspects of mental health that typically we don't associate with our gut.
但我只是想进一步强调微生物群在塑造大脑化学反应以及塑造情绪或心理健康其他方面（通常我们不会将其与肠道联系起来）方面的力量。
There are several studies published in recent years, one that I'll just highlight now.
近年来发表了几项研究，我现在仅重点介绍其中一项。
Andrew Huberman:
安德鲁·休伯曼：
First author, it's Tanya Nguyen, N-G-U-Y-E-N.
第一作者是 Tanya Nguyen，N-G-U-Y-E-N。
The title of the paper is "Association of loneliness and wisdom with gut microbial diversity and composition: An exploratory study." It's an interesting study, looked at 184 community-dwelling adults ranging from 28 to 97 years old.
论文的标题是“孤独和智慧与肠道微生物多样性和组成的关联：一项探索性研究”。这是一项有趣的研究，调查对象是 184 名社区居民，年龄从 28 岁到 97 岁不等。
They explored whether or not having enhanced microbial diversity somehow related to these variables that they refer to as loneliness and wisdom.
他们探讨了微生物多样性的增强是否与他们所说的孤独和智慧这些变量有关。
They used a number of different tests to evaluate.
他们使用了许多不同的测试来评估。
Andrew Huberman:
安德鲁·休伯曼：
Those are common tests in the psychology literature and not so much in the biology literature, but nonetheless, there are ways of measuring things like loneliness and wisdom.
这些是心理学文献中常见的测试，而在生物学文献中并不常见，但尽管如此，还是有一些方法可以测量孤独和智慧等事物。
Wisdom in this case being the opposite of loneliness, at least in the context of this study.
在这种情况下，智慧与孤独相反，至少在这项研究的背景下是如此。
And what they found was the more microbial diversity, the more diverse one's microbiome, was the lower incidence of loneliness.
他们发现，微生物多样性越高，一个人的微生物组越多样化，孤独感的发生率就越低。
And they did this by taking fecal samples, profiling them for RNA, so essentially doing gene sequencing of the stool of these individuals, getting ratings of how lonely or not lonely they felt, and correlating those.
他们通过采集粪便样本，对它们进行RNA分析，本质上是对这些人的粪便进行基因测序，获得他们感到孤独或不孤独的评级，并将这些数据关联起来。
And that's just but one study.
这只是一项研究。
I point it out because it's particularly recent, and it looked like it was particularly well done.
我指出这一点是因为它是最近才出现的，而且看起来做得特别好。
Andrew Huberman:
安德鲁·休伯曼：
There is another study that I'll just refer you to.
我将向您推荐另一项研究。
This was a study published in 2020 in Scientific Reports.
这是 2020 年发表在《科学报告》上的一项研究。
The title of the study is "Emotional well-being and gut microbiome profiles by enterotype." What I particularly like about this study is that they were able to correlate the presence of certain microbiota with feelings of subjective well-being and lack of or presence of depressive symptoms.
该研究的标题是“按肠型划分的情绪健康和肠道微生物组概况”。我特别喜欢这项研究的是，他们能够将某些微生物群的存在与主观幸福感以及抑郁症状的存在或缺乏联系起来。
Andrew Huberman:
安德鲁·休伯曼：
They did high throughput gene sequencing of the microbiomes of individuals.
他们对个体微生物组进行了高通量基因测序。
So that meant measuring the microbiota, figuring out which microbiota were present, how diverse their microbiome was.
因此，这意味着测量微生物群，找出存在哪些微生物群，以及它们的微生物群的多样性。
In general, gut microbiome diversity is a good thing.
一般来说，肠道微生物组的多样性是一件好事。
And then to correlate that with what's called the P-A-N-A-S score, P-A-N-A-S stands for "positive affect negative affect schedule."
然后将其与所谓的 P-A-N-A-S 分数关联起来，P-A-N-A-S 代表“积极影响消极影响时间表”。
Andrew Huberman:
安德鲁·休伯曼：
This is a test that my lab has used extensively, that other labs use, to evaluate mood and well-being.
这是我的实验室和其他实验室广泛使用的一项测试，用于评估情绪和幸福感。
And they defined what were called three enterotypes, three different categories of people that ate very different diets that tended to fall into categories of having more or fewer emotional symptoms that were negative, or more or fewer emotional symptoms that were positive, and whether or not they tend to be more depressed, anxious, or have more stress-related behaviors, et cetera.
他们定义了所谓的三种肠型，即三类不同的人，他们的饮食截然不同，这些人往往属于具有或多或少的消极情绪症状，或多或少的积极情绪症状的类别，以及他们是否倾向于更加抑郁、焦虑或有更多与压力相关的行为，等等。
Andrew Huberman:
安德鲁·休伯曼：
And what they were able to derive from the study was some strong indications about what types of things we should ingest in our diet, maybe even certain things that we should avoid, but certainly the types of things that we should ingest that can enhance mood and well-being and can tend to shift people away from more depressive-like anxiety and stress-related symptoms.
他们从这项研究中得到了一些强有力的指示，说明我们应该在饮食中摄入哪些类型的东西，甚至可能是我们应该避免的某些东西，但我们应该摄入哪些类型的东西可以增强情绪和幸福感，并且可以帮助人们摆脱更抑郁的焦虑和压力相关症状。
Before we get into what the particular food items were that lend themselves to a healthy microbiome, I want to raise a bigger and perhaps more important issue, which is what is a healthy microbiome?
在我们讨论哪些特定食品有助于健康的微生物组之前，我想提出一个更大、也许更重要的问题，那就是什么是健康的微生物组？
Andrew Huberman:
安德鲁·休伯曼：
I think if you asked any number of world experts, and I certainly asked this of Dr. Sonnenburg, "What is a healthy microbiome?" They're all going to tell you it's a microbiome that has a lot of diversity, that includes a lot of different types of bacteria.
我想如果你问过许多世界专家，我当然问过 Sonnenburg 博士，“什么是健康的微生物组？”他们都会告诉你这是一个具有很多多样性的微生物组，其中包括许多不同类型的细菌。
And that makes sense because it logically would include the bacteria that produce GABA and dopamine and serotonin and that support the immune system and do a number of different things.
这是有道理的，因为从逻辑上讲，它包括产生 GABA、多巴胺和血清素、支持免疫系统并做许多不同事情的细菌。
Andrew Huberman:
安德鲁·休伯曼：
But is it simply the case that adding microbiota diversity is always a good thing?
但增加微生物群多样性就一定是一件好事吗？
Well, that doesn't seem to be the case.
嗯，情况似乎并非如此。
Probiotics and prebiotics, both of which can enhance microbiotal diversity, can improve mood, digestion, immune system and so on.
益生菌和益生元，两者都可以增强微生物多样性，可以改善情绪、消化、免疫系统等。
That's been established, but it's mainly been established in the context of post-antibiotic treatment, or people that are recovering from illness, or people that have been very stressed, or have been dealing with all sorts of challenges, mental or physical, and they are an attempt to replenish the gut microbiome.
这是已经确定的，但它主要是在抗生素后治疗的背景下确定的，或者是从疾病中恢复的人，或者压力很大的人，或者一直在应对各种精神或身体挑战的人，他们试图补充肠道微生物群。
Andrew Huberman:
安德鲁·休伯曼：
However, it's also clear that excessive microbiota brought about by excessive intake of probiotics can lead to things like brain fog.
然而，同样清楚的是，过量摄入益生菌带来的过多微生物群可能会导致脑雾等问题。
There's actually some good studies that point to the fact that certain metabolites of the microbiome, certain chemicals produced in the gut and in the body can actually lead to brain fog states.
实际上有一些很好的研究表明，微生物组的某些代谢物、肠道和体内产生的某些化学物质实际上可以导致脑雾状态。
This is thought to come about through the lactate pathways of the gut that can then impact the brain.
人们认为这是通过肠道的乳酸途径实现的，然后可以影响大脑。
Andrew Huberman:
安德鲁·休伯曼：
If you want to look more into this issue of whether or not probiotics, taken in excess, perhaps, can lead to brain fog, I'd encourage you to look at a particular paper.
如果您想更多地了解过量服用益生菌是否会导致脑雾的问题，我建议您查看一篇特定的论文。
This is a paper published in Clinical and Translational Gastroenterology, and the title of the paper is "Brain fogginess, gas and bloating: A link between SIBO, probiotics and metabolic acidosis." It was published in 2018.
这是一篇发表在《Clinical and Translational Gastroenterology》上的论文，论文标题是“Brain folgyiness,gas and bloating:A link between SIBO,probiotics and Metabolism Acidosis”。它于 2018 年出版。
We can provide a link to this study.
我们可以提供这项研究的链接。
And there are several other studies in the references that point to the fact that, in some cases, excessive intake of probiotics and excessive proliferation of gut microbiota can actually be problematic.
参考文献中还有其他几项研究指出，在某些情况下，过量摄入益生菌和肠道微生物群过度增殖实际上可能会产生问题。
Andrew Huberman:
安德鲁·休伯曼：
I mentioned this, not to confuse you, but because it is confusing out there.
我提到这一点，并不是为了让你感到困惑，而是因为它确实令人困惑。
We all would think that just increasing microbiotal diversity is always a good thing, but there are thresholds beyond which excessive microbial diversity might be problematic.
我们都认为增加微生物多样性总是一件好事，但存在一些阈值，超过该阈值，过度的微生物多样性可能会出现问题。
I think everyone agrees that having too few microbial species living in us is not a good idea.
我想每个人都同意，我们体内的微生物种类太少并不是一个好主意。
Andrew Huberman:
安德鲁·休伯曼：
Now, none of that answers the questions that I think everyone really wants answers to, which are, what should we do, what should we not do to improve our gut microbiome?
现在，这些都没有回答我认为每个人都真正想要答案的问题，即，我们应该做什么，我们不应该做什么来改善我们的肠道微生物组？
I mean, clearly we can't time travel back to when we were zero to three years old and get a dog if we didn't have a dog, get breastfed if we weren't breastfed, be delivered vaginally as opposed to by C-section, if we didn't have that opportunity; we just can't time travel and do that.
我的意思是，显然我们不能回到零到三岁的时候，如果我们没有狗，就养狗；如果我们没有母乳喂养，就母乳喂养；如果我们没有这样的机会，就不能通过阴道分娩而不是剖腹产；我们无法回到过去。我们只是无法进行时间旅行并做到这一点。
All of us, however, should be seeking to improve the conditions of our gut microbiome because of the critical ways in which it impacts the rest of our brain and bodily health.
然而，我们所有人都应该寻求改善肠道微生物组的状况，因为它对我们大脑的其他部分和身体健康产生关键影响。
Andrew Huberman:
安德鲁·休伯曼：
So what should we do?
那么我们应该做什么呢？
What shouldn't we do?
我们不应该做什么？
Andrew Huberman:
安德鲁·休伯曼：
Clearly we know that stress can negatively impact the gut microbiome.
显然，我们知道压力会对肠道微生物群产生负面影响。
However, some forms of stress that can "negatively impact" the microbiome include fasting, long periods of fast, which makes sense because a lot of microbiota need food in order to thrive.
然而，某些形式的压力可能会对微生物群产生“负面影响”，包括禁食、长时间禁食，这是有道理的，因为许多微生物群需要食物才能茁壮成长。
In fact, many, if not all of them do at some point.
事实上，很多人（即使不是全部）在某些时候都会这样做。
Andrew Huberman:
安德鲁·休伯曼：
There are other questions such as, should we eat particular foods, and how often should we eat those foods?
还有其他问题，例如我们应该吃特定的食物吗？我们应该多久吃一次这些食物？
We've all been told that fiber is incredibly important because of the presence of prebiotic fiber, which can essentially feed the microbiome.
我们都被告知，纤维非常重要，因为益生元纤维的存在，它可以本质上为微生物群提供营养。
But is fiber really necessary?
但纤维真的有必要吗？
And how necessary is it to encourage a healthy microbiome?
鼓励健康的微生物群有多大必要？
Clearly, there are a number of people following relatively low-fiber diets such as ketogenic diets, and those can have, in some cases, anti-inflammatory effects and can sometimes also improve certain microbiota species.
显然，有很多人遵循相对低纤维的饮食，例如生酮饮食，在某些情况下，这些饮食可以具有抗炎作用，有时还可以改善某些微生物群。
Andrew Huberman:
安德鲁·休伯曼：
So it can all be rather confusing.
所以这一切可能会相当混乱。
And for that matter, I asked our resident expert, Dr. Justin Sonnenburg at Stanford, all of these questions, and he answers them very systematically in the episode that comes out after this one.
就此而言，我向我们的常驻专家、斯坦福大学的贾斯汀·索南伯格博士询问了所有这些问题，他在本集之后的一集中非常系统地回答了这些问题。
But I don't want to withhold anything from you, so I'll just give a very top-contour version of those answers, and then you'll get more in-depth answers during that episode.
但我不想对你隐瞒任何事情，所以我只会给出这些答案的一个非常轮廓化的版本，然后你会在那一集中得到更深入的答案。
Andrew Huberman:
安德鲁·休伯曼：
I asked about fasting, and the reason I asked about fasting is that years ago I was at a meeting as part of the Pew Biomedical Scholars meeting, and one of the other Pew Biomedical Scholars was an expert in gut microbiome.
我询问有关禁食的问题，我询问禁食的原因是几年前我参加了皮尤生物医学学者会议的一部分，而其他皮尤生物医学学者之一是肠道微生物组专家。
And I said, "Hey, are probiotics good for the microbiome?
我说：“嘿，益生菌对微生物群有好处吗？
And if so, which one should I take?" And his answer was very interesting.
如果是的话，我应该选择哪一个？”他的回答很有趣。
He said, "In certain cases they can be, especially if you're traveling or you're stressed.
他说：“在某些情况下是可以的，特别是当你在旅行或者压力很大的时候。
But it turns out that the particular bacteria that they put in most probiotics don't actually replenish the microbiota that you need most."
但事实证明，大多数益生菌中添加的特定细菌实际上并不能补充你最需要的微生物群。”
Andrew Huberman:
安德鲁·休伯曼：
And I thought, "Oh, well, why don't they make ones that replenish the microbiota that you need most?" And his answer was, "Well, they don't replenish those, but they replenish other ones that then in turn encourage the development of the microbiota that you do want once you start eating the appropriate foods.
我想，“哦，好吧，他们为什么不生产那些补充你最需要的微生物群的产品呢？”他的回答是，“嗯，它们不会补充这些，但它们会补充其他微生物，一旦你开始吃适当的食物，这些微生物就会反过来促进你想要的微生物群的发展。
So they change the environment, which makes the environment better, which indirectly supports the proliferation of 'good microbiota.'"
因此，它们改变了环境，从而使环境变得更好，从而间接支持‘良好微生物群’的增殖。”
Andrew Huberman:
安德鲁·休伯曼：
Okay, so that was a somewhat convoluted answer, but I did appreciate his answer.
好吧，这是一个有点令人费解的答案，但我确实很欣赏他的回答。
Then I asked him about fasting.
然后我问他禁食的事。
I said, "Well, a lot of people are getting interested in intermittent fasting now.
我说：“嗯，现在很多人对间歇性禁食感兴趣。
People are spending a significant portion of each 24-hour cycle avoiding food for sake of time.
人们在每个 24 小时周期中花费很大一部分时间来避免进食以节省时间。
Restrictive feeding.
限制喂养。
What does that do to the gut microbiome?
这对肠道微生物群有什么作用？
Does it make it healthier, or does it make it unhealthier?"
它会让它变得更健康，还是让它变得更不健康？”
Andrew Huberman:
安德鲁·休伯曼：
Well, my colleague from Yale and Dr. Sonnenburg both confirmed that during periods of fasting, especially prolonged periods of fasting, we actually start to digest away much of our digestive tract.
我的耶鲁大学同事和 Sonnenburg 博士都证实，在禁食期间，尤其是长时间禁食，我们实际上开始消化掉大部分消化道。
Now, the whole thing doesn't start to disappear, but there's thinning of the mucosal lining, or at least disruption of the mucosal lining.
现在，整个现象并没有开始消失，但粘膜内层变薄，或者至少是粘膜内层被破坏。
A lot of the microbiota species can start to die off.
许多微生物群可能开始死亡。
And so it was surprising to me, but nonetheless interesting, that fasting may actually cause a disruption to certain healthy elements of the gut microbiome.
因此，令我惊讶但又有趣的是，禁食实际上可能会破坏肠道微生物组的某些健康元素。
Andrew Huberman:
安德鲁·休伯曼：
But again, there's a caveat.
但同样，有一个警告。
The caveat is that when people eat after a period of fast, there may be a compensatory proliferation, meaning an increase, in healthy gut microbiota.
需要注意的是，当人们禁食一段时间后进食时，可能会出现代偿性增殖，即健康肠道微生物群的增加。
So you start to get the picture that fasting is neither good nor bad.
所以你开始明白禁食既不好也不坏。
You start to get the picture that particular diets, meaning certain restriction diets or macronutrient-rich diets, may not be good or bad for the microbiome.
您开始认识到特定的饮食，即某些限制饮食或富含大量营养素的饮食，可能对微生物群没有好处或坏处。
And yet there are some answers that arrive to us from Dr. Sonnenburg, but from other experts in the field, that there are certain foods and certain things that we can ingest, which definitely enhance the microbiome and make it healthier than it would be were we to not ingest those foods.
然而，索南伯格博士以及该领域的其他专家给了我们一些答案，即我们可以摄入某些食物和某些东西，这肯定会增强微生物群，使其比我们不摄入这些食物更健康。
Andrew Huberman:
安德鲁·休伯曼：
So next, I'd like to talk about what I think is a really pioneering and important study in this area.
接下来，我想谈谈我认为在这一领域真正具有开创性和重要意义的研究。
This is a study that was carried out by the Sonnenburg lab in collaboration with Chris Gardner's lab, also at Stanford, where they compared two general types of diets in humans: diets that were fiber rich, which has been proposed time and time again to enhance microbiodiversity and to enhance gut-brain signaling, even, and to enhance the immune system perhaps.
这项研究是由 Sonnenburg 实验室与同样位于斯坦福大学的 Chris Gardner 实验室合作进行的，他们比较了人类的两种常见饮食类型：富含纤维的饮食，人们一次又一次地提出这种饮食可以增强微生物多样性，增强肠脑信号传导，甚至可能增强免疫系统。
And diets that were enriched in so called low-sugar fermented foods.
以及富含所谓低糖发酵食品的饮食。
Andrew Huberman:
安德鲁·休伯曼：
Before I dive into that study and what the conclusions were, because they were very interesting and very actionable for all of us, I do want to touch on probiotics, because I want to avoid confusion.
在我深入研究这项研究及其结论之前，因为它们对我们所有人来说都非常有趣且非常可行，我确实想谈谈益生菌，因为我想避免混淆。
Andrew Huberman:
安德鲁·休伯曼：
It is not the case that ingestion of probiotics will always lead to brain fog.
摄入益生菌并不一定会导致脑雾。
I want to make that clear.
我想澄清这一点。
It is the case that ingestion of probiotics, even if those probiotics don't directly contain the microbiota species that one is trying to proliferate, can be useful for improving microbial diversity.
事实是，摄入益生菌，即使这些益生菌不直接含有人们试图增殖的微生物群，也有助于改善微生物多样性。
Andrew Huberman:
安德鲁·休伯曼：
In general, it seems that maintaining a healthy gut microbiome involves ingesting certain types of foods.
一般来说，维持健康的肠道微生物群似乎需要摄入某些类型的食物。
We'll talk about those in a moment, but perhaps also augmenting the microbiota system through prebiotics or probiotics at a fairly low level on a consistent basis.
我们稍后会讨论这些，但也许还会通过相当低水平的益生元或益生菌在一致的基础上增强微生物群系统。
Andrew Huberman:
安德鲁·休伯曼：
So these are not high dose probiotics except under conditions of dysbiosis where, for instance, if somebody has done a round of antibiotics, and they need to replenish their gut microbiome, their foods and their pill form and powder form prebiotics and probiotics, that can be very useful.
因此，这些不是高剂量的益生菌，除非在生态失调的情况下，例如，如果有人服用了一轮抗生素，他们需要补充肠道微生物组、食物以及药丸和粉末形式的益生元和益生菌，这可能非常有用。
Or in cases where people have been very stressed, or are undergoing excessive travel, or have shifted their diet radically.
或者人们压力很大，或者正在经历过度旅行，或者彻底改变了饮食习惯。
Maybe that's due to travel.
也许这就是旅行的原因。
Maybe that's due to illness.
也许是因为生病了。
Maybe that's due to stress.
也许这是由于压力造成的。
But when there are a number of different converging events that are stressing or depleting microbiotal diversity, that's when, at least I believe, it can be useful to support the gut microbiome through the ingestion of quality probiotics or prebiotics.
但是，当许多不同的聚合事件对微生物多样性造成压力或消耗时，至少我相信，通过摄入优质益生菌或益生元来支持肠道微生物群是有用的。
Andrew Huberman:
安德鲁·休伯曼：
So it would be under conditions where people are stressed, or their system is generally stressed for environmental or illness-related reasons that it might be useful to lean towards higher doses of prebiotics or probiotics than one might normally use.
因此，在人们承受压力的情况下，或者他们的系统通常因环境或疾病相关原因而承受压力的情况下，倾向于使用比通常使用剂量更高的益生元或益生菌可能会有所帮助。
But then under normal conditions, that one would focus on quality nutrients through diet, and focus on ingestion of probiotics at a fairly low to moderate level and or prebiotics at a fairly low to moderate level.
但在正常情况下，人们会通过饮食关注优质营养素，并关注相当低至中等水平的益生菌和/或相当低至中等水平的益生元的摄入。
Andrew Huberman:
安德鲁·休伯曼：
That just seems like the logical approach based on the experts that I've spoken to.
根据我采访过的专家的说法，这似乎是合乎逻辑的方法。
But certainly if your doctor prescribes or suggests that you take high levels of probiotics for any reason, you should definitely pay attention to your physician, and you should obviously pay attention to your physician in any case.
但当然，如果您的医生出于任何原因开出或建议您服用高剂量的益生菌，您绝对应该注意您的医生，并且在任何情况下您显然都应该注意您的医生。
You should never add or remove anything from your nutritional plan or supplementation plan without consulting a physician.
在未咨询医生的情况下，切勿在营养计划或补充计划中添加或删除任何内容。
Andrew Huberman:
安德鲁·休伯曼：
So what should we do in order to maximize the health of our gut-brain axis, as it's called?
那么，我们应该怎样做才能最大限度地提高肠脑轴的健康呢？
How should we support the diversity of the good microbiota that help us create all these neurotransmitters that we want, improve our immune system function, and so on and so forth?
我们应该如何支持良好微生物群的多样性，帮助我们产生我们想要的所有这些神经递质，改善我们的免疫系统功能等等？
Andrew Huberman:
安德鲁·休伯曼：
Well, some of that is going to be through the basics.
嗯，其中一些内容将通过基础知识进行。
When I say the basics, I mean the foundational things that really set us up for overall health.
当我说基础知识时，我指的是真正为我们的整体健康奠定基础的基础知识。
So this is going to be getting deep sleep of sufficient duration 80-plus percent of the time.
因此，80% 以上的时间都将获得足够持续时间的深度睡眠。
I mean, if you could get a hundred percent of the time, that'd be great, but very few people accomplish that.
我的意思是，如果你能百分百成功，那就太好了，但很少有人能做到这一点。
Andrew Huberman:
安德鲁·休伯曼：
It's going to be proper hydration.
这将是适当的补水。
It's going to be proper social interactions.
这将是适当的社交互动。
It's going to be proper nutrition, and we'll talk more about nutrition in a moment.
这将是适当的营养，稍后我们将更多地讨论营养。
It's going to be limiting excessive, prolonged stressors or stress.
它将限制过度的、长时间的压力源或压力。
And indeed, we've done episodes about just about all of those things, but certainly about stress.
事实上，我们已经制作了几乎所有这些事情的剧集，但当然是关于压力的。
Andrew Huberman:
安德鲁·休伯曼：
We have an episode of the Huberman Lab podcast that you can find at hubermanlab.com all about mastering stress.
我们有一集 Huberman Lab 播客，您可以在 hubermanlab.com 上找到有关掌控压力的内容。
How to avoid long periods of intense stress.
如何避免长时间的强烈压力。
What to do to offset those.
该怎么做才能抵消这些。
Given that stress can disrupt the microbiome, whether or not you're fasting or not, those tools ought to be useful.
鉴于压力会破坏微生物组，无论您是否禁食，这些工具都应该有用。
Andrew Huberman:
安德鲁·休伯曼：
Now, in what I consider to be a landmark study exploring the relationship between the gut microbiome, food intake, and overall health is this paper from Justin Sonnenburg's lab and Chris Gardner's lab, both of which are at Stanford.
现在，我认为这是一项具有里程碑意义的研究，探索肠道微生物组、食物摄入量和整体健康之间的关系，这篇论文来自斯坦福大学的贾斯汀·索南伯格实验室和克里斯·加德纳实验室。
And the paper entitled, "Gut-microbiota-targeted diets modulate human immune status" was published in the journal Cell, which is among the three top journals perhaps in the world, Nature, Science, and Cell, really being the apex journals for overall science and especially for biomedical sciences.
这篇题为《Gut-microbiota-targeted Diets modulate humanimmune status》的论文发表在《Cell》杂志上，该杂志可能是世界三大顶级期刊之一，Nature、Science、Cell，确实是整体科学尤其是生物医学领域的顶尖期刊。
Andrew Huberman:
安德鲁·休伯曼：
Now, this is a very interesting study.
现在，这是一项非常有趣的研究。
It was done on humans.
这是在人类身上进行的。
There were two major groups.
有两个主要群体。
One group of humans was instructed to increase the amount of fiber in their diet, and in fact ate a high-fiber diet.
一组人被要求增加饮食中的纤维含量，并且事实上他们吃了高纤维饮食。
The other group was instructed to eat a high-fermented-food diet.
另一组则被要求吃高发酵食品。
Now, both groups ...
现在，两组...
PART 2 OF 3 ENDS Andrew Huberman:
第 2 部分（共 3 部分）结束 Andrew Huberman：
...
...
I fermented food diet.
我发酵食物饮食。
Now, both groups started off not having eaten a lot of fiber or a lot of fermented foods and were told to increase the amount of either fiber or fermented foods that they were ingesting over a four-week ramp-up period, and that was to avoid any major gastric distress.
现在，两组人一开始都没有吃大量的纤维或大量的发酵食物，并被告知在四个星期的加速期内增加纤维或发酵食物的摄入量，这是为了避免任何严重的胃部不适。
It turns out that if you're not already accustomed to eating a lot of fiber, increasing your amount of fiber dramatically can cause some gastric distress.
事实证明，如果您还没有习惯吃大量纤维，那么大幅增加纤维含量可能会导致一些胃部不适。
But if you ease into it over time, as we'll see — there's a mechanism behind this which was unveiled in this study — but if you ease into it over time, then the system can tolerate it.
但如果你随着时间的推移逐渐适应它，正如我们将看到的——这背后有一个机制，在这项研究中揭示了——但如果你随着时间的推移逐渐适应它，那么系统就可以容忍它。
Likewise, high-fermented foods can be readily tolerated if there's a ramp-up phase of ingesting maybe one serving a day, then maybe two servings and ramping up, in this case as high as six servings per day.
同样，如果有一个每天摄入一份、然后可能是两份并逐渐增加的逐步增加阶段，在这种情况下高达每天六份，那么高发酵食品也很容易被耐受。
Andrew Huberman:
安德鲁·休伯曼：
However, after this ramp-up period, the group assigned to the high-fiber condition maintained high-fiber intake for six weeks, and the high-fermented-food group maintained high-fermented-food intake for six weeks, after which they went off either the high-fiber or the high-fermented-food diet, and there was a four-week follow-up period during which they gradually returned to baseline.
然而，在这个加速期之后，分配给高纤维条件的组保持高纤维摄入量六周，高发酵食物组保持高发酵食物摄入量六周，之后他们停止高纤维或高发酵食物饮食，并且有一个为期四个星期的随访期，在此期间他们逐渐恢复到基线。
Throughout the study, their gut microbiome was evaluated for the diversity of gut microbiota, and there were also a number of measures of immune system function, in particular measures of the so-called inflammatome.
在整个研究过程中，对他们的肠道微生物群的多样性进行了评估，并且还评估了许多免疫系统功能的指标，特别是所谓的炎症组的指标。
The immune system has a lot of different molecules involved.
免疫系统涉及许多不同的分子。
I did a whole episode about the immune system, if you're interested in learning what some of those molecules are, various cytokines and signaling molecules that reflect either high-inflammation states or reduced-inflammation states in the brain and body, you're welcome to check out that episode.
我做了一整集关于免疫系统的内容，如果您有兴趣了解其中一些分子是什么，反映大脑和身体的高炎症状态或低炎症状态的各种细胞因子和信号分子，欢迎您观看该集。
It's also at hubermanlab.com.
它也位于 hubermanlab.com。
Andrew Huberman:
安德鲁·休伯曼：
Regardless, in this study, they explored the sorts of immune markers that were expressed in either of the two groups and compared those.
无论如何，在这项研究中，他们探索了两组中表达的免疫标记物的种类，并进行了比较。
The basic takeaway of this paper was that contrary to what they predicted, the high-fiber diet did not lead to increased microbiota diversity, at least not in all cases, and that was somewhat surprising.
这篇论文的基本结论是，与他们的预测相反，高纤维饮食并没有导致微生物群多样性增加，至少不是在所有情况下，这有点令人惊讶。
The idea is that prebiotic fiber and a lot of the material in fruits and vegetables and grains, and so forth, are supposed to support microbiota diversity and the proliferation of existing microbiota, and that is not what they observed.
他们的想法是，益生元纤维以及水果、蔬菜和谷物等中的许多物质应该支持微生物群的多样性和现有微生物群的增殖，但这并不是他们观察到的。
Although I want to be very clear in pointing out that the results did not indicate that fiber is not useful for health overall.
尽管我想非常明确地指出，结果并不表明纤维对整体健康没有帮助。
But it does point to the fact that increasing fiber intake did not increase microbiota diversity, which in general, as I mentioned before, is associated with improvements in microbiota function, health and overall well-being.
但它确实指出了这样一个事实：增加纤维摄入量并没有增加微生物群多样性，正如我之前提到的，微生物群多样性一般与微生物群功能、健康和整体福祉的改善有关。
Andrew Huberman:
安德鲁·休伯曼：
Now, the high-fermented-food diet condition was very interesting.
现在，高发酵食品的饮食条件很有趣。
It resulted in increased microbiome diversity and decreased inflammatory signals and activity.
它导致微生物组多样性增加并减少炎症信号和活动。
So there was a twofer.
于是就出现了两难的局面。
Basically by ingesting high-fermented foods, in fair abundance — four to six servings or more per day is a lot of fermented food intake.
基本上是通过摄入相当丰富的高发酵食物——每天四到六份或更多就是大量的发酵食物摄入量。
We'll talk about what some of those foods were.
我们将讨论其中一些食物是什么。
But the outcome was very positive.
但结果是非常积极的。
There was a clear increase in microbiome diversity and decreased inflammatory signals, so things like interleukin-6, a number of other interleukins and cytokines that are associated with increased inflammation in the brain and body were reduced significantly.
微生物组多样性明显增加，炎症信号减少，因此白细胞介素 6 等与大脑和身体炎症增加相关的其他白细胞介素和细胞因子显着减少。
Now, let's talk a little bit about this notion of number of servings, et cetera.
现在，让我们来谈谈份数等概念。
One somewhat minor point of the study, but I think is useful in terms of taking an actionable stance with this, is that the number of servings of fermented foods was not as strong a predictor of improvements in the inflammatome, meaning reduced inflammation and improvements in microbiota diversity, as was the duration of time that the individuals were ingesting fermented foods.
这项研究的一个有点小问题，但我认为对于采取可行的立场来说是有用的，那就是发酵食品的份数并不能像个体摄入发酵食品的持续时间那样强有力地预测炎症组的改善，这意味着炎症的减少和微生物群多样性的改善。
Andrew Huberman:
安德鲁·休伯曼：
In other words, the longer that one is consistently ingesting fermented foods on a daily basis, the better the outcomes in terms of the gut microbiome and for reducing inflammation.
换句话说，每天持续摄入发酵食品的时间越长，肠道微生物组和减少炎症的效果就越好。
So I think that's an important point.
所以我认为这是很重要的一点。
And I make that point especially because for a lot of people, even if you do this ramp-up phase, six servings per day of fermented foods can seem like quite a lot.
我之所以强调这一点，是因为对于很多人来说，即使你完成了这个加速阶段，每天六份发酵食品似乎也很多。
So what are these fermented foods?
那么这些发酵食品是什么？
I think many of us are familiar with certain cheeses being fermented and beer being fermented and kombucha is fermented.
我想我们很多人都熟悉某些发酵的奶酪、发酵的啤酒和发酵的康普茶。
In this study, they focus specifically on low-sugar fermented foods — so this would be plain yogurt, in some cases, kimchi or sauerkraut.
在这项研究中，他们特别关注低糖发酵食品——因此这将是原味酸奶，在某些情况下是泡菜或酸菜。
An important consideration, however, is that it needs to contain what are called live active cultures, which means there actually have to be microbiota that are alive inside the sauerkraut.
然而，一个重要的考虑因素是，它需要包含所谓的活的活性培养物，这意味着酸菜内部实际上必须有活的微生物群。
Andrew Huberman:
安德鲁·休伯曼：
One way whether or not that's happening is if you purchase sauerkraut or pickles or kimchi from a jar or a container that's on the nonrefrigerated shelf of the nonrefrigerated section of your grocery store, it is not going to contain live active cultures of microbiota.
无论是否发生这种情况，一种方法是，如果您从杂货店非冷藏区的非冷藏货架上的罐子或容器中购买酸菜、泡菜或泡菜，那么它不会含有活的活性微生物群。
And likewise, if you consume yogurt that has a lot of sugar or other components added to it, it's not going to have the same positive effect on the microbiome.
同样，如果您食用添加大量糖或其他成分的酸奶，它不会对微生物组产生同样的积极影响。
At least that's the prediction, given some of the relationship between the sorts of microbiota that live in sugar versus plain-type yogurts.
考虑到生活在糖中的微生物群与原味酸奶中的微生物群之间的一些关系，至少这是预测。
They gave people the option of consuming any number of different low-sugar fermented food, so, again, that could be sauerkraut, kimchi, things like kefir, natto.
他们让人们可以选择食用任意数量的不同低糖发酵食品，因此，这可能是酸菜、泡菜、开菲尔、纳豆等。
In Japan, they consume natto, which is a fermented food.
在日本，他们食用纳豆，这是一种发酵食品。
Beer was not one of the fermented foods that was included in the fermented food list.
啤酒并不是列入发酵食品清单的发酵食品之一。
Andrew Huberman:
安德鲁·休伯曼：
And when we say six servings per day, that is indeed six six-ounce servings or six four- to six-ounce servings.
当我们说每天六份时，这实际上是六份六盎司的份量或六份四到六盎司的份量。
It was not six servings of what's listed on the package.
这不是包装上列出的六份。
So again, that turns out to be a fair amount of fermented foods.
事实证明，这又是相当数量的发酵食品。
How should you gauge whether or not you're getting enough of this?
你应该如何衡量你是否得到了足够的这些？
Well, if you decide to take on this protocol of ingesting more fermented foods, which at least by my read of this study and some of the follow-up work that's being done, sounds like a terrific idea if you want to improve your gut microbiome for all the great reasons that one would want to, brain-body health, reduced inflammation, and on and on, well then you definitely want to focus on fermented foods that you enjoy consuming.
好吧，如果你决定采取这种摄入更多发酵食物的方案，至少从我读到的这项研究和正在进行的一些后续工作来看，这听起来是一个很棒的主意，如果你想改善你的肠道微生物组，因为人们想要的所有重要原因，脑体健康，减少炎症等等，那么你肯定想专注于你喜欢食用的发酵食物。
So for you, if that's kefir, or for you that's plain yogurt, or for you that's sauerkraut, which happens to be my personal favorite, then you want to make sure that it's going to be something that you are going to enjoy ingesting quite a lot of, and that you're going to be okay with ingesting probably throughout the day.
所以对你来说，如果那是开菲尔，或者对你来说是原味酸奶，或者对你来说是酸菜，这恰好是我个人的最爱，那么你要确保它是你喜欢大量摄入的东西，并且你可能全天都可以摄入。
Andrew Huberman:
安德鲁·休伯曼：
Now, people follow different meal schedules of course, but this does require not just eating all the fermented foods just before bedtime or one meal.
现在，人们当然遵循不同的膳食计划，但这并不需要仅仅在睡前或一顿饭前吃掉所有发酵食品。
I suppose you could do that.
我想你可以做到这一点。
But in general, it's going to work best in terms of limiting gastric distress by spreading it out throughout the day.
但总的来说，将其分散到全天，在限制胃部不适方面效果最好。
I also want to mention brine.
我还想提一下盐水。
Brine is the liquid that surrounds sauerkraut.
盐水是泡菜周围的液体。
It's that very salty fluid, and that contains a lot of active live cultures.
这是一种非常咸的液体，其中含有许多活跃的活培养物。
And they did include, or they allowed people to include brine in this study.
他们确实包括了，或者他们允许人们在这项研究中包括盐水。
And in discussions with Dr. Sonnenburg, which we'll go into in more detail on the episode that comes out next week, we talk a lot about the particular value that brine might hold in terms of bringing about microbiota diversity because of the richness of live cultures that it contains.
在与 Sonnenburg 博士的讨论中（我们将在下周播出的剧集中进行更详细的讨论），我们谈论了很多关于盐水在带来微生物群多样性方面可能具有的特殊价值，因为它含有丰富的活培养物。
I do want to focus for a moment on the high-fiber condition because there were some interesting observations about the people that were placed into that condition.
我确实想关注一下高纤维状况，因为对处于这种状况的人有一些有趣的观察。
Andrew Huberman:
安德鲁·休伯曼：
First of all, increasing the amount of fiber definitely increased the number of enzymes that can be used to digest fiber.
首先，增加纤维量肯定会增加可用于消化纤维的酶的数量。
This is in keeping with this idea of this ramp-up phase where accumulation of more fiber intake can over time lead to less gastric distress, but also to more utilization of fiber, which overall should be a good thing.
这与这个加速阶段的想法是一致的，随着时间的推移，积累更多的纤维摄入量可以减少胃部不适，同时也可以更多地利用纤维，总的来说，这应该是一件好事。
So while they didn't observe an increase in immune system function or an increase in microbiota diversity, there was an increase in these fiber-digesting enzymes.
因此，虽然他们没有观察到免疫系统功能的增加或微生物群多样性的增加，但这些纤维消化酶却有所增加。
They also observed what they called personalized immune responses.
他们还观察了所谓的个性化免疫反应。
These were some subgroups within the high-fiber group that had interesting changes in terms of their reactions to, or I should say their inflammatome, meaning the inflammatory markers they expressed, as well as their microbiota diversity.
这些是高纤维组中的一些亚组，它们对炎症组的反应发生了有趣的变化，或者我应该说它们的炎症组，即它们表达的炎症标记物以及微生物群多样性。
Andrew Huberman:
安德鲁·休伯曼：
So there were essentially three groups.
所以基本上分为三组。
One group actually showed an increase in inflammatory markers, so that was quite surprising and probably not wonderful for the message that fiber is always good for us.
一组实际上显示出炎症标记物的增加，因此这非常令人惊讶，而且对于纤维总是对我们有益的信息来说可能并不好。
But that was a small cohort within the fiber-intake group.
但这只是纤维摄入组中的一小部分。
Another group and still another group both showed reductions in baseline microbiota diversity, although to varying degrees.
另一组和另一组均表现出基线微生物群多样性的减少，尽管程度不同。
So I don't want to paint the picture that fiber is bad, but fiber certainly did not have the positive effects on microbiota diversity that the high-fermented-food diet did.
所以我不想描绘出纤维不好的画面，但纤维肯定没有像高发酵食物饮食那样对微生物群多样性产生积极影响。
So my read of this study, and I think the stance that many others have taken as a consequence of these data, is that we should be increasing our fermented food intake, that that's simply a good thing to do in order to support our gut microbiome and to reduce inflammatory signals in our brain and body.
因此，我读到的这项研究以及许多其他人根据这些数据所采取的立场是，我们应该增加发酵食物的摄入量，这对于支持我们的肠道微生物组并减少我们大脑和身体中的炎症信号来说是一件好事。
And there are a number of different ways to do that.
有许多不同的方法可以做到这一点。
Andrew Huberman:
安德鲁·休伯曼：
I mentioned some of the particular foods.
我提到了一些特殊的食物。
However, anytime you're talking about ingesting fermented foods, especially the high-quality ones that come from the refrigerated section of the grocery store or that, and that have low sugar content, et cetera, we do have to be considerate of cost because certain things like kombuchas, for instance, can be quite costly.
然而，每当你谈论摄入发酵食品时，尤其是来自杂货店冷藏区的高质量发酵食品，并且含糖量低等，我们确实必须考虑成本，因为某些东西（例如康普茶）可能非常昂贵。
I should also mention some kombuchas actually contain alcohol.
我还应该提到一些康普茶实际上含有酒精。
Some do not or contain very little amounts of alcohol.
有些不含酒精或含有极少量的酒精。
One way to avoid the high cost of fermented foods while still being able to accumulate a lot of fermented food intake is to simply make those fermented foods yourself.
避免发酵食品的高成本，同时仍然能够积累大量发酵食品摄入量的一种方法是简单地自己制作这些发酵食品。
And this is something that we've started exploring and experimenting with in our home.
我们已经开始在家中探索和试验这一点。
One simple way to do this is to just make your own sauerkraut.
一种简单的方法就是自己制作酸菜。
It involves very few ingredients.
它涉及的成分非常少。
It basically involves cabbage, water, and salt, but there's a specific process that you need to follow in order to create these large volumes of sauerkraut at home using that low-cost method.
它基本上涉及卷心菜、水和盐，但您需要遵循一个特定的过程，才能使用这种低成本方法在家中制作大量酸菜。
Andrew Huberman:
安德鲁·休伯曼：
The best resource that I know of in order to follow a great recipe to make homemade sauerkraut would be the recipe for homemade sauerkraut that's contained in Tim Ferriss's book, "The 4-Hour Chef." There's an excellent protocol there.
据我所知，为了遵循制作自制酸菜的好食谱，最好的资源是蒂姆·费里斯 (Tim Ferriss) 的书《四小时厨师》中包含的自制酸菜食谱。那里有一个很棒的协议。
It involves chopping up the cabbage, putting it into a bowl, mashing it up with your hands, which can be fun, putting water in there, some salt covering it, and then keeping it in a particular environment and then routinely scraping off some of the material from the surface.
它包括将卷心菜切碎，放入碗中，用手捣碎，这很有趣，往里面加水，撒上一些盐，然后将其放置在特定的环境中，然后定期刮掉表面的一些物质。
You have to do that in order to make sure that you're not getting microbes and things growing in it that are bad for you.
你必须这样做，以确保你不会感染对你有害的微生物和生长在其中的东西。
So you definitely want to pay careful attention to the protocol.
所以你一定要仔细注意协议。
But that's a very, very low-cost way of generating lots and lots of fermented food so you don't go broke trying to improve your microbiome.
但这是一种非常非常低成本的生产大量发酵食品的方法，这样你就不会在尝试改善微生物群时破产。
The other thing that you can do if you're really obsessed with kombucha, or something like that, to avoid the high cost of kombucha, is there are ways that you can get the scoby, which basically allows you to make your own kombucha at home.
如果您真的沉迷于康普茶或类似的东西，为了避免康普茶的高成本，您可以做的另一件事是，您可以通过多种方式获得斯科比，这基本上可以让您在家里制作自己的康普茶。
Andrew Huberman:
安德鲁·休伯曼：
I've never tried this, but when I was a postdoc, there was an undergraduate in the lab, I think, well, I won't out him, but he's now gone on to medical school and I think he's passed his residency and is a practicing doctor.
我从来没有尝试过这个，但是当我还是一名博士后时，实验室里有一个本科生，我想，好吧，我不会把他赶走，但他现在去了医学院，我认为他已经通过了住院医师培训，并且是一名执业医生。
But nonetheless, he was always making kombucha at home.
但尽管如此，他总是在家里制作康普茶。
He told me it was exceedingly easy, but then again, he had a number of other skills and attributes that made me think that he could do pretty much anything with ease, whereas I tend to struggle with even basic cooking.
他告诉我这非常简单，但话又说回来，他还有许多其他技能和特质，让我认为他可以轻松地做任何事情，而我却往往连基本的烹饪都感到困难。
So maybe if you're feeling a little more adventurous, you could explore making your own kombucha.
因此，如果您想更具冒险精神，您可以尝试制作自己的康普茶。
But there are a number of different protocols and recipes out there for making your own low-sugar fermented foods, so you needn't run out and buy fresh sauerkraut all the time.
但是，有许多不同的方案和食谱可以让您自己制作低糖发酵食品，因此您不必总是跑出去购买新鲜的酸菜。
I should also mention for those of you that are interested in getting your fermented intake from pickles: jarred pickles rarely, if ever, contain ferment.
我还应该向那些有兴趣从泡菜中获取发酵食物的人提到：罐装泡菜很少（如果有的话）含有发酵物。
Mostly they're just soaked in vinegar, water and with some spices, but there are some that contain ferment.
大多数它们只是浸泡在醋、水和一些香料中，但也有一些含有发酵剂。
Andrew Huberman:
安德鲁·休伯曼：
You actually have to look for that on the container, and I don't know, maybe someone out there knows how to make natto and knows how to make kimchi well, and things of that sort.
你实际上必须在容器上寻找它，我不知道，也许有人知道如何制作纳豆，知道如何做好泡菜，以及诸如此类的东西。
It certainly is the case based on the data from the study that ingesting more servings of fermented food per day ought to be beneficial for our gut microbiome.
根据研究数据，每天摄入更多份发酵食品应该对我们的肠道微生物群有益。
And since this is an episode not just about gut microbiome, but gut-brain health, I should mention that one form of signaling between the gut microbiome and the brain, which we did not discuss and I'll just touch on briefly, is that when the inflammatome or the genes and markers of inflammation are kept in a healthy range, there's an active signaling of that immune system status to the brain.
由于这不仅关乎肠道微生物组，还关乎肠道大脑健康，所以我应该提一下，肠道微生物组和大脑之间的一种信号传导形式（我们没有讨论，我只是简单介绍一下）是，当炎症组或炎症基因和标记物保持在健康范围内时，就会向大脑发出该免疫系统状态的活跃信号。
There's an intermediate cell type that communicates immune status to the brain, and that cell type is the microglial cell.
有一种中间细胞类型可以向大脑传达免疫状态，这种细胞类型就是小胶质细胞。
It's a type of glia, as the name suggests.
顾名思义，它是一种神经胶质细胞。
Andrew Huberman:
安德鲁·休伯曼：
When there's a lot of inflammation in the body, these microglia actually get activated and can start eating away at various components of the brain and nervous system.
当体内出现大量炎症时，这些小胶质细胞实际上会被激活，并开始侵蚀大脑和神经系统的各个组成部分。
And I don't mean massive eating away.
我并不是指大量吃东西。
They're not going to digest the whole brain.
他们不会消化整个大脑。
But these microglia are sort of the resident macrophages of the brain.
但这些小胶质细胞是大脑中常驻的巨噬细胞。
Macrophages are in the periphery, and they gobble up debris, and things of that sort.
巨噬细胞位于外围，它们吞噬碎片之类的东西。
The microglia on a regular basis are eating up debris that accumulates across waking cycles and in response to microdamage of the brain that occurs on a daily basis.
小胶质细胞定期吞噬在清醒周期中积累的碎片，并对每天发生的大脑微损伤做出反应。
So they have a lot of important, basic everyday, what we call housekeeping functions.
所以他们有很多重要的、基本的日常工作，我们称之为内务管理功能。
But when there's a lot of inflammation in the body, when there's a massive immune response, the microglia can be hyperactivated, and that's thought to lead to any number of different cognitive defects or challenges thinking, or maybe even some forms of neurodegeneration over time.
但是，当体内出现大量炎症时，当出现大量免疫反应时，小胶质细胞就会过度活跃，这被认为会导致许多不同的认知缺陷或思维挑战，甚至随着时间的推移可能会导致某种形式的神经退行性变。
Although that last point is more of a hypothesis than a well tamped-down fact, at this point.
尽管最后一点更多的是一个假设，而不是一个经过充分压制的事实，但在这一点上。
Andrew Huberman:
安德鲁·休伯曼：
There's still a lot of investigation to be done in humans.
在人类身上还有很多研究要做。
The animal data, however, are very, very strong that when the immune system is activated or chronically activated or hyperactivated, that neural tissue, meaning brain tissue and other central nervous system tissue, can suffer.
然而，动物数据非常非常有力地表明，当免疫系统被激活或长期激活或过度激活时，神经组织（即脑组织和其他中枢神经系统组织）可能会受到影响。
So there are a lot of reasons to want to not just improve microbiome diversity, but to also improve immune system function and to limit the number of inflammatory markers that are present in the body because of the way those inflammatory markers can signal deleterious events in the brain.
因此，有很多理由不仅要改善微生物组多样性，还要改善免疫系统功能并限制体内存在的炎症标记物的数量，因为这些炎症标记物可以向大脑中的有害事件发出信号。
And while eating fermented foods and making your own fermented foods and buying high-quality fermented foods might seem like an inconvenience, I would say that from the perspective of cost benefit or effort benefit, it's actually quite a good situation where if you can just ramp up the number of fermented foods or servings of fermented foods that you're eating per day over a period of a few weeks so that you're tolerating that well, that ought to have a very positive effect on your microbiome diversity and, indeed, on gut-brain function.
虽然吃发酵食品、自己制作发酵食品以及购买高质量的发酵食品可能看起来很不方便，但我想说，从成本效益或努力效益的角度来看，这实际上是一个很好的情况，如果你可以在几周的时间内增加每天吃的发酵食品的数量或发酵食品的份量，这样你就能很好地耐受，这应该会对你的微生物组多样性产生非常积极的影响，事实上，关于肠脑功能。
Andrew Huberman:
安德鲁·休伯曼：
And I'll be the last to suggest that people completely forego on fiber.
我将是最后一个建议人们完全放弃纤维的人。
I think there's some debate out there as to how much fiber we need and whether or not certain forms of fiber are better than others.
我认为关于我们需要多少纤维以及某些形式的纤维是否比其他形式更好存在一些争论。
I'm not going to get into that debate.
我不打算参与这场辩论。
It's barbed wire enough without me injecting my own views into that debate.
无需我在这场辩论中注入自己的观点，这已经是铁丝网了。
But I think there's ample evidence to support the fact that for most people, ingesting a fair amount of fiber is going to be a good idea.
但我认为有足够的证据支持这样一个事实：对于大多数人来说，摄入适量的纤维是一个好主意。
I would just say that make sure that you're also ingesting a fair amount of fermented foods.
我只想说，确保你也摄入了相当数量的发酵食品。
And along the lines of fiber, in an accompanying article published in Cell, which was sort of a what we call a news and views piece about the Sonnenburg and Gardner paper, they make a quite good point, which is that the increase in fiber intake that led to these increase in carbohydrate active enzymes, these CAZymes, as they're called, these are enzymes that help digest fiber, quote, "indicating an enhanced capacity for the microbiome to degrade complex carbohydrates present in fibrous foods."
沿着纤维的思路，在《细胞》杂志上发表的一篇附带文章中，我们称之为关于 Sonnenburg 和 Gardner 论文的新闻和观点文章，他们提出了一个很好的观点，即纤维摄入量的增加导致碳水化合物活性酶的增加，这些 CAZymes，正如它们所称的，这些酶是帮助消化纤维的酶，引用，“表明微生物组降解纤维食品中存在的复杂碳水化合物的能力增强。”
Andrew Huberman:
安德鲁·休伯曼：
So in other words, eating more fiber and fibrous foods allowed for an increase in these enzymes that allow you to eat still more fibrous foods or to better digest fibrous foods that are coming in through other sources.
换句话说，吃更多的纤维和纤维食物可以增加这些酶，从而使您可以吃更多的纤维食物或更好地消化通过其他来源进入的纤维食物。
So there is at least one utility for increasing fiber, even though it's separate from the gut microbial diversity and reducing inflammation.
因此，增加纤维至少有一种用途，尽管它与肠道微生物多样性和减少炎症无关。
And I'd be remiss if I didn't touch on some of the data and controversy about artificial sweeteners and the gut microbiome.
如果我不提及有关人工甜味剂和肠道微生物组的一些数据和争议，那就是我的失职。
I want to be very clear that what I'm about to tell you has only been established in animal models, in a mouse model, at least to my knowledge.
我想非常清楚地表明，我要告诉你的内容仅在动物模型中建立，在小鼠模型中，至少据我所知。
What the studies have shown, and there were several, but one published in the journal Nature a few years back is the one that got the most amount of attention, is that animals that consume large amounts of artificial sweeteners, in particular things like saccharin or sucralose, show disruptions in their gut microbiome.
研究表明，食用大量人工甜味剂（尤其是糖精或三氯蔗糖等）的动物的肠道微生物组会受到破坏，其中有多项研究，其中一项是几年前发表在《自然》杂志上的一项最受关注的研究。
Andrew Huberman:
安德鲁·休伯曼：
I'm not aware of any studies in humans that show the equivalent effect, and I'm not aware of any studies in humans that show the equivalent effect for things like plant-based low-calorie sweeteners, things like Stevia, monk fruit, and things of that sort.
我不知道有任何针对人类的研究显示出相同的效果，我也不知道有任何针对人类的研究显示植物性低热量甜味剂、甜叶菊、罗汉果等类似的东西有相同的效果。
And at least by my exploration, I couldn't find any data specifically related to the sweetener aspartame.
至少通过我的探索，我找不到任何与甜味剂阿斯巴甜具体相关的数据。
So right now, it's somewhat controversial, and actually this is kind of a third-rail topic out there, when one group will come out saying that artificial sweeteners are bad because they disrupt the gut microbiome, the response generally from a number of people as well, "That's only been shown in animal models." And indeed, that's true.
所以现在，这是有争议的，实际上这是一个第三轨话题，当一个团体出来说人工甜味剂不好，因为它们会破坏肠道微生物组时，很多人的反应也普遍是，“这只是在动物模型中得到证明。”确实如此。
So right now, I don't think that there's a strong case one way or the other.
所以现在，我认为无论从哪一方面都没有充分的理由。
I think that people should basically ask themselves whether or not they like artificial sweeteners or not, whether or not they're willing to risk it or not, and obviously that's an individual choice.
我认为人们基本上应该问自己是否喜欢人造甜味剂，是否愿意冒险，显然这是个人的选择。
Andrew Huberman:
安德鲁·休伯曼：
I also want to point out a recent study from Diego Bohorquez lab, which actually shows, however, that neurons in the gut, those neuropod cells, are actually capable of distinguishing between real sugars and artificial sweeteners.
我还想指出迭戈·博霍尔克斯实验室最近的一项研究，该研究实际上表明肠道中的神经元，即那些神经足细胞，实际上能够区分真正的糖和人造甜味剂。
This is a really interesting body of work.
这是一部非常有趣的作品。
It was published just recently, February 2022.
它刚刚于 2022 年 2 月发布。
The title of the paper is "The preference for sugar over sweetener depends on a gut sensor cell." And to make a long story short, what they showed was there's a category of neuropod cells that recognize sugar in the gut and signal that information about the presence of sugar in the gut to the brain via the pathways we talked about before, the nodose ganglion, the vagus, dopamine, et cetera, et cetera.
这篇论文的标题是“对糖相对于甜味剂的偏好取决于肠道传感器细胞”。长话短说，他们发现有一类神经足细胞能够识别肠道中的糖，并通过我们之前讨论过的通路（结状神经节、迷走神经、多巴胺等等）向大脑发出有关肠道中糖存在的信息。
Interestingly, the very same category of neurons can respond to artificial sweeteners and signal that information to the brain.
有趣的是，同一类神经元可以对人造甜味剂做出反应，并向大脑发出该信息。
But the pattern of signaling and, indeed, the signature pattern that is conveyed to the brain and received by the brain is actually quite a bit different when these same neurons are responding to artificial sweeteners versus actual sugar.
但是，当这些相同的神经元对人造甜味剂和实际糖做出反应时，信号传导模式以及传递到大脑并被大脑接收的信号模式实际上有很大不同。
Andrew Huberman:
安德鲁·休伯曼：
This is very interesting because what it means is, first of all, that neurons have incredible specificity in terms of what they are signaling from the gut to the brain.
这非常有趣，因为它首先意味着神经元在从肠道向大脑发出信号方面具有令人难以置信的特异性。
And it also means that there may be a particular signal that the brain receives that says, "I'm receiving some intake of food or drink that tastes sweet, but doesn't actually offer much nutrients in the direction of sweetness," meaning that it doesn't have calories despite being sweet.
这也意味着大脑可能会收到一个特定的信号，“我摄入了一些甜味的食物或饮料，但实际上并没有提供太多甜味的营养”，这意味着尽管是甜的，但它不含卡路里。
Now again, this is all subconscious processing.
现在再说一遍，这都是潜意识的处理。
And like with the previous studies we were just discussing about artificial sweeteners generally and the gut microbiome generally, it's unclear how this relates to humans at this point in time.
就像之前的研究一样，我们只是一般性地讨论人工甜味剂和肠道微生物组，目前尚不清楚这与人类有何关系。
But given the similarity of cellular processes and molecular processes at the level of gut-brain in mice, I think it stands to reason that these neuropod cells very likely are capable of signaling presence of real sweetener versus artificial sweetener in humans as well, although that still remains to be determined empirically.
但考虑到小鼠肠脑水平的细胞过程和分子过程的相似性，我认为这些神经足细胞很可能也能够发出人类体内真实甜味剂与人工甜味剂存在的信号，尽管这仍有待凭经验确定。
Andrew Huberman:
安德鲁·休伯曼：
So I'd like to just briefly recap what I've covered today.
所以我想简单回顾一下我今天所讲的内容。
I started off by talking about the structure and function of the gut-brain axis.
我首先谈论肠脑轴的结构和功能。
I described the basic structure and function of the digestive pathway and how that digestive pathway harbors microbial species, meaning many, many little bacteria that can signal all sorts of things to the rest of the brain and body.
我描述了消化途径的基本结构和功能，以及消化途径如何容纳微生物物种，这意味着许多很多的小细菌可以向大脑和身体的其他部分发出各种信号。
And indeed, we talked about the various ways that they do that.
事实上，我们讨论了他们这样做的各种方式。
We talked about direct pathways, literally nerve networks, that extend from the gut up to the brain and from the brain back to the gut.
我们讨论了直接通路，即神经网络，从肠道延伸到大脑，再从大脑延伸到肠道。
And we talked about indirect pathways, how some of the gut microbiota can actually synthesize neurotransmitters that get out into the bloodstream, can impact the body, can impact the immune system, and can get into the brain and act as neurotransmitters in the brain, just as would neurotransmitters that originate from within the brain.
我们讨论了间接途径，一些肠道微生物群如何实际上合成进入血液的神经递质，可以影响身体，可以影响免疫系统，可以进入大脑并在大脑中充当神经递质，就像起源于大脑内部的神经递质一样。
Andrew Huberman:
安德鲁·休伯曼：
We also talked about what constitutes a healthy versus unhealthy microbiome, and it's very clear that having a diverse microbiome is healthier than having a nondiverse microbiome.
我们还讨论了健康微生物组和不健康微生物组的构成，很明显，拥有多样化的微生物组比拥有非多样化的微生物组更健康。
But as I pointed out, there's still a lot of questions as to exactly what microbiota species you want to enhance and which ones you want to suppress in the gut in order to achieve the best gut-brain-axis function.
但正如我所指出的，为了实现最佳的肠脑轴功能，究竟想要增强肠道中的哪些微生物群种类以及想要抑制哪些微生物群物种，仍然存在很多问题。
We talked about how things like fasting might impact the microbiome and how some of that might be a little bit counterintuitive based on some of the other positive effects of fasting, or if we're not just discussing fasting, some other types of somewhat restrictive diets, either restrictive in time or restrictive in terms of macronutrient intake, how those may or may not improve the health of gut microbiome.
我们讨论了禁食等事情如何影响微生物组，以及基于禁食的其他一些积极影响，其中一些可能有点违反直觉，或者如果我们不只是讨论禁食，其他一些类型的限制性饮食，无论是时间限制还是宏量营养素摄入量限制，这些可能会或可能不会改善肠道微生物组的健康。
And the basic takeaway was that because we don't know exactly how specific diets impact the gut microbiome, and we don't know how fasting either promotes or degrades the microbiome, we really can't say whether or not they are improving or degrading the microbiome at this time.
基本的结论是，因为我们不确切知道特定饮食如何影响肠道微生物组，也不知道禁食如何促进或降低微生物组，所以我们目前无法确定它们是否会改善或降低微生物组。
Andrew Huberman:
安德鲁·休伯曼：
However, it is clear that stress, in particular chronic stress, can disrupt the gut microbiome.
然而，很明显，压力，特别是慢性压力，会破坏肠道微生物群。
It's also clear, of course, that antibiotics can disrupt the gut microbiome.
当然，抗生素会破坏肠道微生物组也是显而易见的。
And that brings us to the topic of prebiotics and probiotics.
这就引出了益生元和益生菌的话题。
And I emphasized the fact that for most people, ingesting high-quality nonprocessed foods that includes some prebiotic fiber, but also that include some probiotics, will probably be healthy, but not excessive levels of probiotics.
我强调，对于大多数人来说，摄入含有一些益生元纤维和一些益生菌的高质量非加工食品可能是健康的，但益生菌含量不会过高。
High levels of supplemented probiotics of the sort that would come in a probiotic pill or even prescription probiotics would probably lend themselves best to when people were under severe chronic stress or had just come off a serious round or an ongoing or repeated rounds of antibiotics.
当人们处于严重的慢性压力下或刚刚结束一轮严重的一轮或持续或重复的抗生素治疗时，益生菌药丸甚至处方益生菌中的高含量补充益生菌可能最适合人们。
That does not mean that ingesting probiotics in any form or any kind is not good.
这并不意味着摄入任何形式或任何种类的益生菌都是不好的。
It just means that the very high-dose probiotics, again typically found in prescription form or capsule pill form, probably are best reserved to cases where, of course, your doctor prescribes them.
这只是意味着非常高剂量的益生菌（通常以处方形式或胶囊丸形式存在）可能最好保留给医生开处方的情况。
Andrew Huberman:
安德鲁·休伯曼：
You should always follow your doctor's advice.
您应该始终遵循医生的建议。
But in cases where perhaps you are jet lagged, you're traveling excessively for any reason or working excessively, you're not getting enough sleep or your diet is radically changed from normal — and we talked about how increasing the amount of fiber in your diet might be useful for increasing fiber-digesting enzymes and the assimilation of fibrous foods — but that it's really the ingestion of fermented foods.
但如果你可能会倒时差、因任何原因过度旅行或过度工作、睡眠不足或饮食与正常饮食发生根本改变——我们讨论了增加饮食中的纤维含量可能有助于增加纤维消化酶和纤维食物的同化——但这实际上是发酵食物的摄入。
And in fact, getting anywhere from four or even up to six servings a day of fermented foods can be immensely beneficial for reducing inflammatory markers in the body and for improving microbiota diversity all along the gut, and thereby improving signaling and outcomes along the gut-brain axis.
事实上，每天摄入四份甚至六份发酵食品对于减少体内炎症标志物和改善整个肠道的微生物群多样性非常有益，从而改善肠脑轴上的信号传导和结果。
So we went all the way from structure to function to the four kinds of signaling — mechanical, chemical, indirect, direct — probiotics, fiber, and fermented foods.
因此，我们从结构到功能，再到四种信号——机械、化学、间接、直接——益生菌、纤维和发酵食品。
And I tossed in a little bit at the end there also about ways that you can make your own fermented foods at home in order to try and offset some of the costs.
最后我还提到了一些关于如何在家制作自己的发酵食品的方法，以尝试抵消一些成本。
Andrew Huberman:
安德鲁·休伯曼：
Also, it's just kind of fun to do, and some of those actually taste quite good.
而且，这样做很有趣，而且其中一些实际上味道很好。
I've actually found that the fermented sauerkraut that we're making at home actually rivals the sauerkraut that you can buy out of the refrigerated section on the grocery store.
事实上，我发现我们在家制作的发酵酸菜实际上可以与杂货店冷藏区购买的酸菜相媲美。
And I am by no means a skilled cook or chef, and basically have no culinary skill whatsoever.
而我绝不是一个熟练的厨师或厨师，基本上没有任何烹饪技巧。
So if I can do it, you can do it.
所以如果我能做到，你也能做到。
I hope you found this information useful and perhaps also actionable.
我希望您发现这些信息有用并且可能还具有可操作性。
One of my motivations for doing this episode was, again, as a primer for the episode with Dr. Justin Sonnenburg, where we go really deep into the gut microbiome, less so into the gut-brain axis, but really deep into the gut microbiome — what it is, what it does, what it doesn't do, and some of the emerging findings from his lab that are yet to be published.
我做这一集的动机之一是，作为 Justin Sonnenburg 博士这一集的入门读物，我们真正深入了解肠道微生物组，较少了解肠脑轴，但真正深入了解肠道微生物组——它是什么、它做什么、不做什么，以及他的实验室尚未发表的一些新发现。
Andrew Huberman:
安德鲁·休伯曼：
And I also was excited to do this episode because I think many of us have heard about the gut microbiome.
我也很高兴能参加这一集，因为我想我们很多人都听说过肠道微生物组。
We hear about these bacteria that live in our gut.
我们听说过这些生活在我们肠道中的细菌。
We hear about the gut-brain axis or that 90% or more of the serotonin that we make is made in our gut.
我们听说过肠-脑轴，或者说我们产生的 90% 或更多的血清素是在肠道中产生的。
We hear about the gut as a second brain, and so forth.
我们听说肠道是第二大脑，等等。
But I think for many people, they don't really have a clear picture of what the gut microbiome is and the pathways and mechanisms by which it can signal to the brain and to the other parts of the body.
但我认为对于很多人来说，他们并不清楚肠道微生物组是什么以及它向大脑和身体其他部位发出信号的途径和机制。
So I hope that today's information at least improved the clarity around that topic and leaves you with a more vivid picture of this incredible system that is our gut-brain axis.
因此，我希望今天的信息至少可以提高该主题的清晰度，并使您对这个令人难以置信的系统（即我们的肠脑轴）有更生动的了解。
Andrew Huberman:
安德鲁·休伯曼：
If you're enjoying and/or learning from this podcast, please subscribe to our YouTube channel.
如果您喜欢此播客和/或从中学习，请订阅我们的 YouTube 频道。
That's a terrific zero-cost way to support us.
这是支持我们的绝佳零成本方式。
In addition, please subscribe to the podcast on Spotify and Apple.
此外，请订阅 Spotify 和 Apple 上的播客。
And on Apple, you can leave us up to a five-star review.
在苹果上，您可以给我们五星级的评价。
On YouTube we have a comment section.
在 YouTube 上，我们有一个评论部分。
Please of course give us feedback and comments, but please also make suggestions about topics and guests that you would like us to include on the Huberman Lab podcast.
当然，请向我们提供反馈和意见，但也请就您希望我们在 Huberman Lab 播客中包含的主题和嘉宾提出建议。
We do read those comments.
我们确实阅读了这些评论。
Andrew Huberman:
安德鲁·休伯曼：
In addition, please check out the sponsors mentioned at the beginning of today's podcast.
另外，请查看今天播客开头提到的赞助商。
That's perhaps the best way to support this podcast.
这也许是支持这个播客的最佳方式。
And if you're not already following us on Instagram and Twitter, it's Huberman Lab on Instagram.
如果您还没有在 Instagram 和 Twitter 上关注我们，请关注 Instagram 上的 Huberman Lab。
It's also Huberman Lab on Twitter.
Twitter 上也是 Huberman Lab。
And there I cover science and science-related tools, some of which overlap with the material covered on the podcast, and some of which is distinct from the material covered on the podcast.
我在那里介绍了科学和与科学相关的工具，其中一些与播客中涵盖的材料重叠，其中一些与播客中涵盖的材料不同。
Please also subscribe to our Neural Network Newsletter.
另请订阅我们的神经网络通讯。
The Neural Network Newsletter is a completely zero-cost newsletter that comes out once a month.
神经网络通讯是完全零成本的通讯，每月发布一次。
You can sign up by going to hubermanlab.com.
您可以访问 hubermanlab.com 进行注册。
We don't share your email with anybody, and our privacy policy is there and very clear.
我们不会与任何人分享您的电子邮件，并且我们的隐私政策非常明确。
The newsletter includes actionable protocols and summaries from the podcast as well as new information entirely.
该时事通讯包括来自播客的可操作协议和摘要以及全新信息。
And last but certainly not least, thank you for your interest in science.
最后但并非最不重要的一点是，感谢您对科学的兴趣。
PART 3 OF 3 ENDS
第 3 部分（共 3 部分）结束