How to Focus to Change Your Brain
Andrew Huberman:
安德鲁·休伯曼：
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
Andrew Huberman:
安德鲁·休伯曼：
My name is Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我叫安德鲁·胡伯曼，是斯坦福大学医学院的神经生物学和眼科教授。
This podcast is separate from my teaching and research roles at Stanford.
这个播客与我在斯坦福大学的教学和研究角色是分开的。
It is, however, part of my desire and effort to bring zero-cost-to-consumer information about science and science-related tools to the general public.
然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。
In keeping with that theme, I want to thank the first sponsor of today's podcast.
为了与这个主题保持一致，我要感谢今天播客的第一个赞助商。
Andrew Huberman:
安德鲁·休伯曼：
Today, we're talking about neuroplasticity, which is this incredible feature of our nervous systems that allows it to change in response to experience.
今天，我们谈论的是神经可塑性，这是我们神经系统的一个令人难以置信的特征，它允许它根据经验而改变。
Neuroplasticity is arguably one of the most important aspects of our biology.
神经可塑性可以说是我们生物学最重要的方面之一。
It holds the promise for each and all of us to think differently, to learn new things, to forget painful experiences, and to essentially adapt to anything that life brings us by becoming better.
它让我们每个人都能以不同的方式思考，学习新事物，忘记痛苦的经历，并通过变得更好来从根本上适应生活给我们带来的一切。
Neuroplasticity has a long and important history and we're not going to review all of it in detail, but today, what we are going to do is discuss what is neuroplasticity as well as the different forms of neuroplasticity.
神经可塑性有着悠久而重要的历史，我们不会详细回顾它的全部内容，但今天，我们要做的是讨论什么是神经可塑性以及神经可塑性的不同形式。
Andrew Huberman:
安德鲁·休伯曼：
We're going to talk about how to access neuroplasticity, depending on how old you are and depending on the specific types of changes that you're trying to create.
我们将讨论如何获得神经可塑性，这取决于您的年龄以及您想要创造的特定类型的变化。
This is a topic for which there are lots of tools as well as lots of biological principles that we can discuss.
这个话题有很多工具以及很多生物学原理可供我们讨论。
So, let's get started.
那么，让我们开始吧。
Most people are familiar with the word neuralplasticity.
大多数人都熟悉神经可塑性这个词。
It's sometimes also called neuroplasticity.
有时也称为神经可塑性。
Those are the same thing.
这些是同一件事。
So, if I say neuralplasticity or neuroplasticity, I'm referring to the same process, which is the brain and nervous system's ability to change itself.
因此，如果我说神经可塑性或神经可塑性，我指的是同一个过程，即大脑和神经系统改变自身的能力。
There are a lot of reasons why the nervous system would do this.
神经系统会这样做的原因有很多。
It could do it in response to some traumatic event.
它可以响应一些创伤性事件。
It could, for instance, create a sense of fear around a particular place or a fear of automobiles or planes.
例如，它可能会让人对某个特定地方产生恐惧感，或者对汽车或飞机产生恐惧感。
Andrew Huberman:
安德鲁·休伯曼：
It could also occur when something positive happens, like the birth of our first child or when our puppy does something amusing or we see an incredible feat of performance in athleticism.
当一些积极的事情发生时，比如我们第一个孩子的出生，或者当我们的小狗做了一些有趣的事情，或者我们看到了令人难以置信的运动表现时，它也可能发生。
The word neuroplasticity means so many things to so many different people that I thought it would be important to just first put a little bit of organizational logic around what it is and how it happens, because nowadays, if you were to go online and Google the word neuroplasticity, you would find hundreds of thousands of references, scientific references, as well as a lot of falsehoods about what neuroplasticity is and how to access it.
神经可塑性这个词对很多不同的人来说意味着很多东西，所以我认为首先对它是什么以及它是如何发生的有一点组织逻辑是很重要的，因为现在，如果你上网谷歌搜索神经可塑性这个词，你会发现成千上万的参考文献、科学参考文献，以及很多关于什么是神经可塑性以及如何获取它的谎言。
Andrew Huberman:
安德鲁·休伯曼：
As I mentioned before, we're going to talk about the science of it and we're going to talk about the tools that allow you to engage this incredible feature of your nervous system.
正如我之前提到的，我们将讨论它的科学原理，我们将讨论允许您利用神经系统这一令人难以置信的功能的工具。
That's the first point, which is that all of us were born with a nervous system that isn't just capable of change, but was designed to change.
这是第一点，我们所有人生来就有一个神经系统，它不仅能够改变，而且生来就是为了改变。
When we enter the world, our nervous system is primed for learning.
当我们来到这个世界时，我们的神经系统就做好了学习的准备。
The brain and nervous system of a baby is wired very crudely.
婴儿的大脑和神经系统的连接非常粗糙。
The connections are not precise, and we can see evidence of that in the fact that babies are flopping there like a little potato bug with limbs.
这种联系并不精确，我们可以从婴儿像长着四肢的小土豆虫一样扑通扑通的事实中看到这一点的证据。
They can't really do much in terms of coordinated movement.
他们在协调运动方面确实做不了什么。
They certainly can't speak, and they can't really do anything with precision.
他们当然不会说话，也无法真正精确地做任何事情。
Andrew Huberman:
安德鲁·休伯曼：
That's because we come into this world overconnected.
那是因为我们来到这个世界时就已经过度连接了。
We have, essentially, wires.
我们本质上有电线。
Those wires have names like axons and dendrites.
这些线的名称类似于轴突和树突。
Those are the different parts of the neurons discussed in episode one, but those little parts and those wires and connections are everywhere.
这些是第一集中讨论的神经元的不同部分，但这些小部分以及那些电线和连接无处不在。
Imagine a bunch of roads that are all connected to one another in a mess, but there are no highways.
想象一下一堆道路杂乱地相互连接，但没有高速公路。
They're all just small roads.
它们都只是小路。
That's essentially what the young nervous system is like.
这本质上就是年轻神经系统的样子。
And then as we mature, as we go from day one of life to 10 years old, 20 years old, 30 years old, what happens is particular connections get reinforced and stronger and other connections are lost.
然后，当我们成熟时，当我们从生命的第一天到 10 岁、20 岁、30 岁时，会发生特定的联系得到加强和加强，而其他联系则消失。
Andrew Huberman:
安德鲁·休伯曼：
So, that's the first important principle that I want everyone to understand, which is that developmental plasticity, the neuroplasticity that occurs from the time we're born until about age 25, is mainly a process of removing connections that don't serve our goals well.
所以，这是我希望每个人都明白的第一个重要原则，那就是发育可塑性，即从我们出生到 25 岁左右发生的神经可塑性，主要是一个消除那些不能很好地服务于我们目标的联系的过程。
Now, of course, certain events happen during that birth-to-25 period in which positive events and negative events are really stamped down into our nervous system in a very dramatic fashion by what we call one-trial learning.
当然，在出生到 25 岁这一时期，某些事件会发生，其中积极事件和消极事件通过我们所谓的“一次性尝试学习”以一种非常戏剧性的方式真正印入我们的神经系统。
We experience something once and then our nervous system is forever changed by that experience, unless of course we go through some work to undo that experience.
我们经历过一次某事，然后我们的神经系统就会因该经历而永远改变，除非我们通过一些工作来消除该经历。
Andrew Huberman:
安德鲁·休伯曼：
So, I want you to imagine in your mind that when you were brought into this world, you were essentially a widely connected web of connections that was really poor at doing any one thing, and that through your experience, what you were exposed to by your parents or other caretakers, through your social interactions, through your thoughts, through the languages that you learned, through the places you traveled or didn't travel, your nervous system became customized to your unique experience.
所以，我希望你在脑海中想象一下，当你来到这个世界时，你本质上是一个广泛连接的联系网络，在做任何一件事上都非常糟糕，并且通过你的经历，你的父母或其他照顾者接触到的东西，通过你的社交互动，通过你的思想，通过你学到的语言，通过你旅行或没有旅行的地方，你的神经系统变得适合你独特的经历。
Now, that's true for certain parts of your brain that are involved in what we call representations of the outside world.
现在，对于大脑中涉及我们所谓的外部世界表征的某些部分来说，情况确实如此。
A lot of your brain is designed to represent the visual world or represent the auditory world or represent the gallery of smells that are possible in the world.
你的大脑的很大一部分被设计来代表视觉世界或代表听觉世界或代表世界上可能的气味画廊。
Andrew Huberman:
安德鲁·休伯曼：
However, there are aspects of your nervous system that were designed not to be plastic.
然而，你的神经系统的某些方面并不是被设计成可塑的。
They were wired so that plasticity or changes in those circuits is very unlikely.
它们的接线方式使得这些电路不太可能发生可塑性或变化。
Those circuits include things like the ones that control your heartbeat, the ones that control your breathing, the ones that control your digestion.
这些回路包括控制心跳的回路、控制呼吸的回路、控制消化的回路等。
Thank goodness that those circuits were set up that way because you want those circuits to be extremely reliable.
谢天谢地，这些电路是这样设置的，因为您希望这些电路非常可靠。
You never want to have to think about whether or not your heart will beat or whether or not you'll continue breathing or whether or not you'll be able to digest your food.
您永远不想考虑您的心脏是否会跳动，您是否会继续呼吸，或者您是否能够消化食物。
So, many nervous system features like digestion and breathing and heart rate are hard to change.
因此，消化、呼吸和心率等许多神经系统特征很难改变。
Other aspects of our nervous system are actually quite easy to change.
我们神经系统的其他方面实际上很容易改变。
Andrew Huberman:
安德鲁·休伯曼：
One of the great gifts of childhood, adolescence, and young adulthood is that we can learn through almost passive experience.
童年、青春期和成年初期的伟大礼物之一是我们可以通过几乎被动的经验来学习。
We don't have to focus that hard in order to learn new things.
我们不必为了学习新事物而集中精力。
In fact, children go from being able to speak no language whatsoever to being able to speak many, many words and comprise sentences, including words they've never heard before, which is remarkable.
事实上，孩子们从不会说任何语言到能够说很多很多单词并组成句子，包括他们以前从未听过的单词，这是非常了不起的。
It means that the portions of the brain involved in speech and language are actually prime to learn and create new combinations.
这意味着大脑中涉及言语和语言的部分实际上最适合学习和创造新的组合。
What this tells us is that the young brain is a plasticity machine, but then right about age 25, plus or minus a year or two, everything changes.
这告诉我们，年轻的大脑是一台可塑性机器，但到了 25 岁左右，前后一两年，一切都会发生变化。
Andrew Huberman:
安德鲁·休伯曼：
After age 25 or so, in order to get changes in our nervous system, we have to engage in a completely different set of processes in order to get those changes to occur and for them, more importantly, to stick around.
25 岁左右之后，为了让我们的神经系统发生变化，我们必须参与一套完全不同的过程，以便让这些变化发生，更重要的是，让它们持续下去。
This is something that I think is vastly overlooked in the popular culture discussion about neuroplasticity.
我认为在关于神经可塑性的流行文化讨论中，这一点被极大地忽视了。
People always talk about "fire together, wire together." Fire together, wire together is true.
人们总是谈论“一起火，一起电线”。火齐，丝齐，才是真。
It is the statement of my colleague at Stanford, Carla Shatz, and it's an absolute truth about the way that the nervous system wires up early in development, but fire together, wire together doesn't apply in the same way after age 25.
这是我在斯坦福大学的同事 Carla Shatz 的说法，关于神经系统在发育早期的连接方式，这是绝对正确的，但在 25 岁之后，“一起激发、一起连接”就不再适用于同样的方式。
Andrew Huberman:
安德鲁·休伯曼：
So, we have these little memes and these little quotes that circulate on the internet like fire together, wire together, or there's a famous quote from the greatest neurobiologist of all time, Ramón y Cajal.
所以，我们有这些小模因和这些小引言在互联网上流传，就像火一样，连在一起，或者有一句来自有史以来最伟大的神经生物学家 Ramón y Cajal 的名言。
I think it goes something like: "Should somebody wish to change their nervous system they could be the sculptor of their nervous system in any way they want," something like that.
我认为它是这样的：“如果有人希望改变他们的神经系统，他们可以以任何他们想要的方式成为他们的神经系统的雕塑家，”类似的东西。
That sounds great.
听起来很棒。
I mean, who wouldn't want to change their nervous system any way they want?
我的意思是，谁不想随心所欲地改变自己的神经系统呢？
But what's lost in those statements is how to actually accomplish that, and we're going to cover that today.
但这些陈述中缺少的是如何真正实现这一目标，我们今天将讨论这一点。
But please understand that early in development, your nervous system is connected very broadly in ways that make it very hard to do anything well.
但请理解，在发育早期，您的神经系统的连接非常广泛，因此很难做好任何事情。
Andrew Huberman:
安德鲁·休伯曼：
From birth until about age 25, those connections get refined mainly through the removal of connections that don't serve us and the incredible strengthening of connections that relate to either powerful experiences or that allow us to do things like walk and talk and do math, et cetera.
从出生到25岁左右，这些联系得到改善主要是通过消除那些对我们无益的联系，以及令人难以置信地加强与强大的经历相关的联系，或者让我们能够做一些事情，比如走路、说话、做数学等等。
And then after age 25, if we want to change those connections, those superhighways of connectivity, we have to engage in some very specific processes, and those processes, as we'll soon learn, are gated, meaning you can't just decide to change your brain.
25岁之后，如果我们想要改变这些联系，那些连接的高速公路，我们必须参与一些非常具体的过程，而这些过程，正如我们很快就会了解到的那样，是有门控的，这意味着你不能只是决定改变你的大脑。
You actually have to go through a series of steps to change your internal state in ways that will allow you to change your brain.
实际上，你必须通过一系列步骤来改变你的内部状态，从而改变你的大脑。
I just want to acknowledge that Costello is snoring particularly loud today.
我只是想承认科斯特洛今天打鼾特别大声。
Andrew Huberman:
安德鲁·休伯曼：
Some of you seem very keen at picking up on his snoring.
你们中有些人似乎很想听到他的鼾声。
Others of you can't hear his snoring.
你们其他人听不到他的鼾声。
It's very low rumbling sound.
这是非常低的隆隆声。
Whether or not you can or you can't probably relates to the sensitivity of your hearing.
可以或不能可能与您的听力敏感度有关。
We're actually going to talk about perfect pitch today and range of auditory detection.
实际上，我们今天要讨论完美音高和听觉检测范围。
So, if you can hear Costello snoring, enjoy.
所以，如果您能听到科斯特洛打鼾，那就尽情享受吧。
If you can't, enjoy.
如果你不能，那就享受吧。
I want to talk about how the nervous system changes.
我想谈谈神经系统如何变化。
What are these changes?
这些变化是什么？
Many of us have been captivated by the stories in the popular press about the addition of new neurons.
我们中的许多人都被大众媒体上关于添加新神经元的故事所吸引。
This idea of "Oh, if you go running or you exercise, your brain actually makes new neurons."
这种想法是“哦，如果你去跑步或锻炼，你的大脑实际上会产生新的神经元。”
Andrew Huberman:
安德鲁·休伯曼：
Well, I'm going to give you the bad news first, which is that after puberty, so after about age 14 or 15, the human brain and nervous system adds very few, if any, new neurons.
好吧，我首先要告诉你一个坏消息，那就是青春期之后，大约 14 岁或 15 岁之后，人类大脑和神经系统添加的新神经元（如果有的话）也很少。
The idea that new neurons could be added to the brain is one that has a rich history in experimental science.
可以将新神经元添加到大脑中的想法在实验科学中有着丰富的历史。
It's clear that in rodents and in some nonhuman primates, new neurons — a process called neurogenesis — can occur in areas of the brain, such as the olfactory bulb, which is of course involved in smell, as well as a region of our hippocampus, a center of the brain involved in memory called the dentate gyrus of the hippocampus.
很明显，在啮齿类动物和一些非人类灵长类动物中，新的神经元——一种称为神经发生的过程——可以发生在大脑的某些区域，例如嗅球，它当然与气味有关，以及我们的海马体的一个区域，这是一个与记忆有关的大脑中心，称为海马体齿状回。
There is strong evidence that new neurons can be added to those structures throughout the lifespan.
有强有力的证据表明，新的神经元可以在整个生命周期中添加到这些结构中。
In humans, the evidence is a little bit more controversial.
在人类中，证据更具争议性。
Andrew Huberman:
安德鲁·休伯曼：
It's clear that we can add new neurons to our olfactory bulb.
很明显，我们可以向嗅球添加新的神经元。
In fact, if any of you have ever had the unfortunate experience of being hit on the head too hard, the wires called axons from those olfactory neurons that live in your nose can get sheared off because they have to pass through a bony plate called the cribriform plate.
事实上，如果你们中的任何一个人有过头部受到过重打击的不幸经历，那么来自生活在鼻子中的嗅觉神经元的轴突线可能会被剪断，因为它们必须穿过称为筛板的骨板。
The cribriform plate can sheer those axons and people can become what's called anosmic.
筛板可以使这些轴突断裂，人们就会变得所谓的嗅觉丧失症。
They won't be able to smell.
他们将无法闻到气味。
But over time, those neurons, unlike most all central nervous system neurons, can grow those connections back and even reestablish new neurons being added to the olfactory bulb.
但随着时间的推移，与大多数中枢神经系统神经元不同，这些神经元可以恢复这些连接，甚至重新建立添加到嗅球的新神经元。
They come from elsewhere deep in the brain, and they migrate through a pathway called the rostral migratory stream.
它们来自大脑深处的其他地方，通过称为嘴部迁移流的路径迁移。
You can Google these words and look up some of the descriptions of this if you'd like to learn more.
如果您想了解更多信息，可以在 Google 上搜索这些单词并查找一些相关描述。
Andrew Huberman:
安德鲁·休伯曼：
So, indeed, there's some evidence that the neurons responsible for smell can be replaced throughout the lifespan, certainly in very young individuals from birth until about age 15 or so.
因此，确实有一些证据表明，负责嗅觉的神经元在整个生命周期中都会被替换，尤其是在非常年轻的个体中，从出生到 15 岁左右。
Whether or not there are new neurons added to the hippocampus, the memory center of the human brain isn't clear.
海马体中是否有新的神经元添加，人类大脑的记忆中枢尚不清楚。
Many years ago, Rusty Gage's lab at the Salk Institute did a really important study looking at terminally ill cancer patients and injecting them with a label, a dye that is incorporated only into new neurons.
许多年前，鲁斯蒂·盖奇在索尔克研究所的实验室做了一项非常重要的研究，观察绝症癌症患者，并向他们注射一种标签，一种只掺入新神经元的染料。
After these patients died, their brains were harvested, the brains were looked at and there were new neurons there.
这些患者死后，他们的大脑被采集，经过检查，发现里面有新的神经元。
There was evidence for new neurons.
有证据表明存在新的神经元。
Andrew Huberman:
安德鲁·休伯曼：
Those results, I think, stand over time, but what was not really discussed in the popular press discussion around those papers was that it was very few cells that were being added.
我认为这些结果随着时间的推移而成立，但在围绕这些论文的流行媒体讨论中没有真正讨论的是，添加的细胞非常少。
A number of papers have come along over the years, mainly from labs at UCSF, although from others as well, showing that if there are new neurons added to the adult brain, it's an infinitesimal small number of new neurons.
多年来出现了许多论文，主要来自加州大学旧金山分校的实验室，尽管也有其他实验室的论文，表明如果有新的神经元添加到成人大脑中，那么它的数量也是极小的。
So, that's the depressing part.
所以，这就是令人沮丧的部分。
We don't get new neurons.
我们没有获得新的神经元。
After we're born, we pretty much have the neurons that we're going to use our entire life.
我们出生后，几乎就拥有了终生都会用到的神经元。
Andrew Huberman:
安德鲁·休伯曼：
Yes, as we get older and we start to lose certain functions in our brain, we lose neurons, but all is not lost, so to speak, because there are other ways in which neural circuits can create new connections and add new functions, including new memory, new abilities, and new cognitive functions.
是的，随着年龄的增长，我们开始失去大脑中的某些功能，我们失去了神经元，但可以这么说，一切并没有失去，因为神经回路还可以通过其他方式创建新的连接并添加新的功能，包括新的记忆、新的能力和新的认知功能。
Those are mainly through the process of making certain connections, which of course are those things we call synapses between neurons, making those connections stronger so they're more reliable, they're more likely to engage, as well as removing connections.
这些主要是通过建立某些连接的过程，当然这些连接就是我们所说的神经元之间的突触，使这些连接更强，因此它们更可靠，它们更有可能参与，以及消除连接。
The removal of connections is vital to, say, moving through a grieving process or removing the emotional load of a traumatic experience.
消除联系对于度过悲伤的过程或消除创伤经历的情感负担至关重要。
Andrew Huberman:
安德鲁·休伯曼：
So, even though we can't add new neurons throughout our lifespan, at least not in very great numbers, it's clear that we can change our nervous system; that the nervous system is available for change; that if we create the right set of circumstances in our brain, chemical circumstances, and if we create the right environmental circumstances around us, our nervous system will shift into a mode in which change isn't just possible, but it's probable.
因此，尽管我们无法在一生中添加新的神经元，至少数量不会太多，但很明显我们可以改变我们的神经系统；神经系统可以改变；如果我们在大脑中创造出正确的化学环境，如果我们在我们周围创造出正确的环境，我们的神经系统就会转变为一种模式，在这种模式中，改变不仅是可能的，而且是可能的。
As I mentioned before, the hallmark of the child nervous system is change.
正如我之前提到的，儿童神经系统的标志是变化。
It wants to change.
它想要改变。
The whole thing, everything from the chemicals that are sloshing around in there to the fact that there's a lot of space between the neurons — a lot of people don't know this, but early in development, there's a lot of space between the neurons, and so the neurons can literally move around and sample different connections very easily, removing some and keeping others.
整个事情，从那里晃动的化学物质到神经元之间有很大空间的事实——很多人不知道这一点，但在发育早期，神经元之间有很大的空间，因此神经元可以很容易地四处移动并采样不同的连接，删除一些并保留其他连接。
As we get older, the so-called extracellular space is actually filled up by things called extracellular matrix and glial cells.
随着年龄的增长，所谓的细胞外空间实际上被细胞外基质和神经胶质细胞所填充。
Glial means glue.
胶质的意思是胶水。
Those cells are involved in a bunch of different processes, but they start to fill in all the space, like pouring concrete between rocks.
这些细胞参与了一系列不同的过程，但它们开始填充所有空间，就像在岩石之间浇注混凝土一样。
When that happens, it becomes much harder to change the connections that are there.
当这种情况发生时，改变现有的联系就会变得更加困难。
One of the ways in which we can all get plasticity at any stage throughout the lifespan is through deficits and impairments in what we call our sensory apparati, our eyes, our ears, our nose, our mouth.
我们在一生中的任何阶段都可以获得可塑性的方法之一是通过我们所谓的感觉器官（我们的眼睛、耳朵、鼻子、嘴巴）的缺陷和损伤。
Andrew Huberman:
安德鲁·休伯曼：
There are some very dramatic and somewhat tragic examples of people, for instance, who have genetic mutations where they're born without a nose and without any olfactory structures in the brain, so they cannot smell.
例如，有一些非常戏剧性和有点悲惨的例子，他们有基因突变，他们出生时没有鼻子，大脑中没有任何嗅觉结构，所以他们无法闻到气味。
In that case, areas of the brain that normally would represent smell become overtaken by areas of the brain involved in other things like touch and hearing and sight.
在这种情况下，通常代表嗅觉的大脑区域就会被涉及触觉、听觉和视觉等其他事物的大脑区域所取代。
In individuals that are blind from birth, the so-called occipital cortex, the visual cortex in the back, becomes overtaken by hearing.
对于天生失明的人来说，所谓的枕叶皮层（位于背部的视觉皮层）会被听觉所取代。
The neurons there will start to respond to sounds as well as braille touch.
那里的神经元将开始对声音和盲文触摸做出反应。
Actually, there's one particularly tragic incident where a woman who was blind since birth, and because of neuroimaging studies we knew her visual cortex was no longer visual, it was responsible for braille reading and for hearing.
事实上，有一个特别悲惨的事件，一名妇女从出生起就失明了，通过神经影像学研究，我们知道她的视觉皮层不再具有视觉功能，而是负责盲文阅读和听力。
She had a stroke that actually took out most of the function of her visual cortex.
她的中风实际上损害了她视觉皮层的大部分功能。
So, then she was blind.
所以，后来她就瞎了。
She couldn't braille read or hear.
她无法阅读或听到盲文。
She did recover some aspect of function.
她确实恢复了某些方面的功能。
Now, most people, they don't end up in that highly unfortunate situation.
现在，大多数人并没有陷入那种非常不幸的境地。
What we know is that, for instance, blind people who use their visual cortex for braille reading and for hearing have much better auditory acuity and touch acuity.
例如，我们知道，利用视觉皮层进行盲文阅读和听力的盲人拥有更好的听觉敏锐度和触觉敏锐度。
Meaning they can sense things with their fingers and they can sense things with their hearing that typical sighted folks wouldn't be able to.
这意味着他们可以用手指感知事物，也可以用听觉感知事物，而普通视力正常的人无法做到这一点。
In fact, you will find a much greater incidence of perfect pitch in people that are blind.
事实上，您会发现盲人的完美音高发生率要高得多。
Andrew Huberman:
安德鲁·休伯曼：
That tells us that the brain and, in particular, this area we call the neocortex, which is the outer part, is really designed to be a map of our own individual experience.
这告诉我们，大脑，特别是我们称为新皮质的区域，即外部部分，实际上是被设计成我们个人经验的地图。
So these, what I call experiments of impairment or loss where somebody is blind from birth or deaf from birth or maybe has a limb development impairment where they have a stump instead of an entire limb with a functioning hand, their brain will represent the body plan that they have, not some other body plan.
因此，这些，我所说的损伤或丧失实验，如果某人出生时失明或耳聋，或者可能有肢体发育障碍，他们只有残肢而不是整个肢体和一只功能正常的手，他们的大脑将代表他们所拥有的身体计划，而不是其他身体计划。
But the beauty of the situation is that the real estate up in the skull, that neocortex, the essence of it is to be a customized map of experience.
但这种情况的美妙之处在于，头骨上的房地产，即新皮质，它的本质是成为一个定制的体验地图。
Andrew Huberman:
安德鲁·休伯曼：
Now, it is true however, that if, let's say, I were to be blind when I'm 50 — I'm 45 right now; I've always been sighted.
然而，现在确实如此，如果我 50 岁时失明的话——我现在 45 岁；我一直都被人看见。
If I was blind at 50, I'll probably have less opportunity to use my formerly visual cortex for things like braille reading and hearing because my brain has changed.
如果我在 50 岁时失明，那么我使用以前的视觉皮层进行盲文阅读和听力等活动的机会可能就会减少，因为我的大脑已经发生了变化。
It's just not the same brain I had when I was a baby.
这和我小时候的大脑不一样了。
So, there's actually a principle of biology.
所以，实际上有一个生物学原理。
Not many people know this.
没有多少人知道这一点。
It's actually a principle of neurology, which is called the Kennard Principle, which says if you're going to have a brain injury, you want to have it early in life and, of course, better to not have a brain injury at all.
这实际上是神经学的一个原理，被称为肯纳德原理，它说如果你将要遭受脑损伤，你希望在生命的早期就受到伤害，当然，最好完全没有脑损伤。
But if you're going to have it, you want to have it early in life.
但如果你想拥有它，你想在生命的早期就拥有它。
Andrew Huberman:
安德鲁·休伯曼：
This is based on a tremendous number of experiments examining the amount of recovery and the rate of recovery in humans that had lesions to their brain, either early in life or later in life.
这是基于大量实验，检查了生命早期或晚年大脑受损的人类的恢复量和恢复速度。
So, the Kennard Principle says better to have injuries early in life.
因此，肯纳德原理表明，最好在生命早期就受到伤害。
Now that's reassuring for the young folks.
现在这让年轻人放心了。
It's not so reassuring for the older folks, but there are aspects of neuroplasticity that have nothing to do with impairments.
对于老年人来说，这并不那么令人放心，但神经可塑性的某些方面与损伤无关。
I mean, earlier I said we're all walking around with this map, this representation of the world around us so we can see edges, we can see colors — except for folks that are colorblind, of course.
我的意思是，之前我说过我们都带着这张地图走来走去，这张地图代表了我们周围的世界，这样我们就可以看到边缘，可以看到颜色——当然，色盲的人除外。
We also have a map of emotional experience.
我们还有一张情感体验地图。
We have a map of whether or not certain people are trustworthy, certain people aren't trustworthy.
我们有一张地图，显示某些人是否值得信任，某些人是否不值得信任。
Andrew Huberman:
安德鲁·休伯曼：
A few years ago, I was at a course and a woman came up to me.
几年前，我在参加一个课程时，一位女士向我走来。
I wasn't teaching the course.
我没有教这门课程。
I was in the course.
我在课程中。
She said, "I just have to tell you that every time you speak, it really stresses me out." I said, "Well, I've heard that before, but do you want to be more specific?" She said, "Yeah, your tone of voice reminds me of somebody that I had a really terrible experience with." I said, "Well, okay.
她说：“我只想告诉你，每次你说话，我都会感到压力很大。”我说：“嗯，我以前听说过，但是你想更具体一点吗？”她说：“是的，你的语气让我想起了一个和我有过非常糟糕经历的人。”我说：“好吧，好吧。
Well, I can't change my voice, but I really appreciate that you acknowledge that and it also will help explain why you seem to cringe every time I speak," which I hadn't noticed until then.
好吧，我无法改变我的声音，但我真的很感激你承认这一点，这也将有助于解释为什么你每次我说话时似乎都感到畏缩，”直到那时我才注意到。
But after that, I did notice she had a very immediate and visceral response to my speech.
但在那之后，我确实注意到她对我的演讲做出了非常直接和发自内心的反应。
Perhaps some of you are having that right now.
也许你们中的一些人现在正在经历这种情况。
Andrew Huberman:
安德鲁·休伯曼：
But in any event, over the period of this two-week course, she would come back every once in a while and say, "You know what?
但无论如何，在这两周的课程期间，她每隔一段时间就会回来说：“你知道吗？
I think just by telling you that your voice was really difficult for me to listen to, it's actually becoming more tolerable to me." By the end, we actually became pretty good friends and we're still in touch.
我想只要告诉你你的声音对我来说真的很难听，我实际上就变得更能忍受了。”到最后，我们实际上成了很好的朋友，而且我们仍然保持联系。
So, what this says is that the recognition of something, whether or not that's an emotional thing or a desire to learn something else, is actually the first step in neuroplasticity.
所以，这说明的是，对某些事物的认识，无论是情感事物还是学习其他事物的愿望，实际上是神经可塑性的第一步。
That's because our nervous system has two broad sets of functions.
这是因为我们的神经系统有两大类功能。
Some of those functions are reflexive.
其中一些功能是自反的。
Things like our breathing, our heart rate are obvious ones, but other aspects are reflexive, like our ability to walk.
像我们的呼吸、心率这样的事情是显而易见的，但其他方面是反射性的，比如我们走路的能力。
Andrew Huberman:
安德鲁·休伯曼：
If I get up out of this chair and walk out of the door, I don't think about each step that I'm taking, and that's because I learned how to walk during development.
如果我从椅子上站起来走出门，我不会考虑我正在迈出的每一步，那是因为我在发育过程中学会了如何走路。
But when we decide that we're going to shift some behavior or some reaction or some new piece of information that we want to learn, something that we want to bring into our consciousness, that awareness is a remarkable thing because it cues the brain and the rest of the nervous system that when we engage in those reflexive actions going forward, that those reflexive actions are no longer faded to be reflexive.
但是，当我们决定要改变我们想要学习的某些行为或反应或一些新信息时，我们想要将某些东西带入我们的意识中，这种意识是一件了不起的事情，因为它提示大脑和神经系统的其他部分，当我们继续进行这些反射性动作时，这些反射性动作将不再褪色为反射性。
Andrew Huberman:
安德鲁·休伯曼：
Now, if this sounds a little bit abstract, we're going to talk about protocols for how to do this, but the first step in neuroplasticity is recognizing that you want to change something.
现在，如果这听起来有点抽象，我们将讨论如何做到这一点的协议，但神经可塑性的第一步是认识到你想要改变一些东西。
And you should immediately say, "Well, kids don't go into school and say, 'Oh, I want to learn language,' or 'I want to learn social interactions.'" That’s the beauty of childhood.
你应该立即说，“好吧，孩子们不会进入学校并说，‘哦，我想学习语言’或‘我想学习社交互动。’”这就是童年的美妙之处。
The whole brain has this switch flipped that is making change possible, but after that, we have to be deliberate.
整个大脑打开了这个开关，使改变成为可能，但在那之后，我们必须深思熟虑。
We have to know what it is exactly that we want to change, or if we don't know exactly what it is that we want to change, we at least have to know that we want to change something about some specific experience.
我们必须知道我们到底想要改变什么，或者如果我们不知道我们到底想要改变什么，我们至少必须知道我们想要改变一些特定的经历。
Andrew Huberman:
安德鲁·休伯曼：
In this case, I believe that she came and told me that my voice was really awful for her to listen to, not to make me feel bad or for any other reason except that she wanted it to not be the case.
在这种情况下，我相信她来告诉我，我的声音对她来说真的很难听，不是为了让我感觉不好或出于任何其他原因，只是她希望情况并非如此。
She knew I wasn't going to stop talking.
她知道我不会停止说话。
So, she decided to call it to her consciousness in mind as well.
所以，她决定将它也记入她的意识之中。
So, that's important.
所以，这很重要。
If you want to learn something or you want to change your nervous system in any way, whether or not it's because of some impairment or because of something that you want to acquire, a cognitive skill, a motor skill, an emotional skill, the first thing is recognizing what that thing is, and that often can be the hardest thing to identify.
如果你想学习一些东西，或者你想以任何方式改变你的神经系统，无论是因为某些损伤还是因为你想获得某些东西，认知技能、运动技能、情感技能，首先要做的就是识别那东西是什么，而这往往是最难识别的。
Andrew Huberman:
安德鲁·休伯曼：
But the brain has these self-recognition mechanisms, and those self-recognition mechanisms are not vague, spiritual, or mystical or even psychological concepts.
但大脑有这些自我识别机制，而那些自我识别机制并不是模糊的、精神的、神秘的甚至心理学的概念。
They are neurochemicals.
它们是神经化学物质。
We're going to talk next about the neurochemicals that stamp down particular behaviors and thoughts and emotional patterns and tell the rest of the nervous system, "This is something to pay attention to because this is in the direction of the change that I want to make." So, I'll repeat that.
接下来我们将讨论抑制特定行为、想法和情绪模式的神经化学物质，并告诉神经系统的其余部分，“这是需要注意的事情，因为这符合我想要做出的改变的方向。”所以，我会重复一遍。
There are specific chemicals that when we are consciously aware of a change we want to make, or even just that we want to make some change, chemicals are released in the brain that allow us the opportunity to make those changes.
当我们有意识地意识到我们想要做出的改变，或者只是我们想要做出一些改变时，大脑中就会释放出一些特定的化学物质，让我们有机会做出这些改变。
Andrew Huberman:
安德鲁·休伯曼：
Now, there are specific protocols that science tells us we have to follow if we want those changes to occur.
现在，科学告诉我们，如果我们希望发生这些变化，就必须遵循特定的协议。
But that self-recognition is not a murky concept.
但这种自我认知并不是一个模糊的概念。
What it is it's our forebrain, in particular, our prefrontal cortex, signaling the rest of our nervous system that something that we're about to do here, feel, or experience is worth paying attention to.
它是什么，它是我们的前脑，特别是我们的前额叶皮层，向我们神经系统的其余部分发出信号，表明我们将要在这里做的事情、感觉或经历的事情值得关注。
So, we'll pause there and then I'm going to move forward.
因此，我们将在此暂停，然后我将继续前进。
Andrew Huberman:
安德鲁·休伯曼：
One of the biggest lies in the universe that seems quite prominent right now is that every experience you have changes your brain.
宇宙中目前看来相当突出的最大谎言之一是，你的每一次经历都会改变你的大脑。
People love to say this, they love to say, "Your brain is going to be different after this lecture," or "Your brain is going to be different after today's class than it was two days ago." That's absolutely not true.
人们喜欢这样说，他们喜欢说，“在这次讲座之后，你的大脑将会有所不同”，或者“在今天的课程之后，你的大脑将会与两天前有所不同。”这绝对不是真的。
The nervous system doesn't just change because you experience something unless you're a very young child.
除非你是一个很小的孩子，否则神经系统不会仅仅因为你经历过某些事情而发生变化。
The nervous system changes when certain neurochemicals are released and allow whatever neurons are active in the period in which those chemicals are swimming around to strengthen or weaken the connections of those neurons.
当某些神经化学物质被释放时，神经系统会发生变化，并允许在这些化学物质游动期间活跃的任何神经元加强或削弱这些神经元的连接。
Now, this is best illustrated through a little bit of scientific history.
现在，通过一些科学史可以最好地说明这一点。
Andrew Huberman:
安德鲁·休伯曼：
The whole basis of neuroplasticity is essentially ascribed to two individuals, although there were a lot more people that were involved in this work.
神经可塑性的整个基础本质上归因于两个人，尽管有更多的人参与了这项工作。
Those two individuals go by the name David Hubel and Torsten Wiesel.
这两个人的名字分别是大卫·休贝尔（David Hubel）和托斯顿·维塞尔（Torsten Wiesel）。
David Hubel and Torsten Wiesel started off at Johns Hopkins, moved to Harvard Medical School.
David Hubel 和 Torsten Wiesel 最初就读于约翰·霍普金斯大学，后来转到哈佛医学院。
In the '70s and '80s, they did a series of experiments recording electrical activity in the brain.
在七十年代和八十年代，他们做了一系列记录大脑电活动的实验。
They were in the visual cortex, meaning they put the electrodes in the visual cortex, and they were exploring how vision works and how the visual brain organizes all the features of the visual world to give us these incredible things we call visual perceptions.
他们位于视觉皮层，这意味着他们将电极放在视觉皮层中，他们正在探索视觉如何工作以及视觉大脑如何组织视觉世界的所有特征，从而为我们提供这些令人难以置信的东西，我们称之为视觉感知。
Andrew Huberman:
安德鲁·休伯曼：
But Hubel was a physician and he was very interested in what happens when, for instance, a child comes into the world and they have a cataract.
但休贝尔是一名医生，他对当一个孩子来到这个世界时患有白内障时会发生什么非常感兴趣。
The lens of their eye isn't clear, but it's opaque.
他们眼睛的晶状体并不透明，但它是不透明的。
Or when a kid has a lazy eye or the eyes have what's called strabismus, which is when the eyes either deviate outward or inward.
或者当孩子有弱视或眼睛有斜视时，即眼睛向外或向内偏离。
These are very common things of childhood, especially in particular areas of the world.
这些都是童年时期非常常见的事情，尤其是在世界的某些地区。
What David and Torsten did is they figured out that there was a critical period in which if clear vision did not occur, the visual brain would completely rewire itself basically to represent whatever bit of visual information was coming in.
大卫和托斯顿所做的是，他们发现存在一个关键时期，如果没有出现清晰的视觉，视觉大脑将完全重新连接自己，基本上代表传入的任何视觉信息。
Andrew Huberman:
安德鲁·休伯曼：
So, they did these experiments to simulate a droopy eye or a deviating eye where they would close one eyelid, and then what they found is that the visual brain would respond entirely to the open eye.
因此，他们做了这些实验来模拟下垂的眼睛或闭上眼睑的斜视，然后他们发现视觉大脑会完全对睁开的眼睛做出反应。
There was sort of a takeover of the visual brain representing the open eye.
代表睁开眼睛的视觉大脑被接管了。
Many experiments and many different sensory systems followed up on this.
许多实验和许多不同的感觉系统都对此进行了跟进。
There're beautiful experiments, for instance, from Gregg Recanzone's lab up at UC Davis and Mike Merzenich's lab at UCSF showing that, for instance, if two fingers were taped together early in development so they weren't moving independently, the representation of those two fingers would become fused in the brain so that the person couldn't actually distinguish the movements and the sensations of the two fingers separately.
例如，加州大学戴维斯分校的 Gregg Recanzone 实验室和加州大学旧金山分校的 Mike Merzenich 实验室进行了一些精彩的实验，表明如果在发育早期将两个手指粘在一起，使它们不能独立移动，那么这两个手指的表征就会在大脑中融合，从而使人无法真正区分两个手指的运动和感觉。
Andrew Huberman:
安德鲁·休伯曼：
Pretty remarkable.
非常了不起。
All of this is to say that David and Torsten's work, for which they won a Nobel Prize — they shared it with Roger Sperry — their work showed that the brain is in fact a customized map of the outside world.
所有这一切都表明，大卫和托斯顿的工作（他们因此获得了诺贝尔奖）——他们与罗杰·斯佩里分享了这一奖项——他们的工作表明，大脑实际上是外部世界的定制地图。
We said that already, but that what it's doing is it's measuring the amount of activity for a given part of our body, one eye or the other, or our fingers, this finger or that finger.
我们已经说过了，但它所做的是测量我们身体某一特定部位的活动量，一只眼睛或另一只眼睛，或者我们的手指，这个手指或那个手指。
All of those inputs are competing for space in the brain.
所有这些输入都在争夺大脑中的空间。
Now this is fundamentally important, because what it means is that if we are to change our nervous system in adulthood, we need to think about not just what we're trying to get, but what we're trying to give up.
这一点非常重要，因为这意味着，如果我们要在成年后改变我们的神经系统，我们不仅需要考虑我们想要得到什么，还要考虑我们想要放弃什么。
We can't actually add new connections without removing something else.
实际上，我们无法在不删除其他内容的情况下添加新连接。
Andrew Huberman:
安德鲁·休伯曼：
Now, that might seem like a stinger, but it actually turns out to be a great advantage.
现在，这可能看起来像是一个毒刺，但事实证明它是一个巨大的优势。
One of the key experiments that David and Torsten did was an experiment where they closed both eyes, where they essentially removed all visual input early in development.
大卫和托斯顿所做的关键实验之一是闭上双眼的实验，他们在发育早期基本上消除了所有视觉输入。
Now, this is slightly different than blindness because it was transient.
现在，这与失明略有不同，因为它是暂时的。
It was only for a short period of time.
这只是很短的一段时间。
But what they found is when they did that, there was no change.
但他们发现，当他们这样做时，没有任何变化。
However, if they closed just one eye, there was a huge change.
然而，只要他们闭上一只眼睛，就会发生巨大的变化。
So, when people tell you, "Oh, at the end of today's lecture or at the end of something, your brain is going to be completely different," that's simply not true.
所以，当人们告诉你，“哦，在今天的讲座结束时或在某件事结束时，你的大脑将会完全不同”，这根本不是真的。
Andrew Huberman:
安德鲁·休伯曼：
If you're older than 25, your brain will not change unless there's a selective shift in your attention or a selective shift in your experience that tells the brain it's time to change.
如果你超过 25 岁，你的大脑不会改变，除非你的注意力有选择性的转移，或者你的经历有选择性的转移，告诉大脑是时候改变了。
Those changes occur through the ways I talked about before, strengthening and weakening of particular connections.
这些变化是通过我之前谈到的方式发生的，即加强和削弱特定的联系。
They have names like long-term potentiation, long-term depression — which has nothing to do with emotional depression, by the way — spike, timing dependent plasticity.
它们有诸如长期增强、长期抑郁之类的名字——顺便说一句，这与情绪抑郁无关——尖峰、时间依赖性可塑性。
I threw out those names not to confuse you, but for those of you that would like more in-depth exploration of those, please, you can go Google those and look them up.
我扔掉这些名字并不是为了让你们感到困惑，但是对于那些想要更深入地探索这些名字的人来说，你们可以去谷歌搜索并查找它们。
There are great Wikipedia pages for them.
他们有很棒的维基百科页面。
You can go down the paper trail.
你可以沿着纸质线索走下去。
I might even touch on them on some subsequent episodes.
我什至可能会在后续的一些剧集中触及它们。
Andrew Huberman:
安德鲁·休伯曼：
But the important thing to understand is that if we want something to change, we really need to bring an immense amount of attention to whatever it is that we want to change.
但要理解的重要一点是，如果我们想要改变某些事情，我们确实需要对我们想要改变的事物给予极大的关注。
This is very much linked to the statement I made earlier about it all starts with an awareness.
这与我之前关于这一切都始于意识的声明密切相关。
Now, why is that attention important?
现在，为什么这种关注很重要？
Well, David and Torsten won their Nobel Prize and they certainly deserved it.
好吧，大卫和托斯顿赢得了诺贝尔奖，他们当然当之无愧。
They probably deserve two because they also figured out how vision works.
他们可能应该得到两个，因为他们也弄清楚了视觉的工作原理。
Andrew Huberman:
安德鲁·休伯曼：
I might be biased because they're my scientific greatgrandparents, but I think everybody in the field of neuroscience agrees that Hubel and Wiesel — as they're called H and W, for those in the game — absolutely deserved a Nobel prize for their work, because they really unveiled the mechanisms of brain change of plasticity.
我可能有偏见，因为他们是我的科学曾祖父母，但我认为神经科学领域的每个人都同意 Hubel 和 Wiesel（他们在游戏中被称为 H 和 W）绝对应该因其工作而获得诺贝尔奖，因为他们确实揭示了大脑可塑性变化的机制。
Andrew Huberman:
安德鲁·休伯曼：
David passed away a few years ago.
大卫几年前去世了。
Torsten is still alive.
托斯顿还活着。
He's in his late 90s.
他已经 90 多岁了。
He's still at the Rockefeller University.
他还在洛克菲勒大学读书。
He's sharp as a tack.
他像大头钉一样敏锐。
He still jogs several miles a day.
他仍然每天慢跑几英里。
He's really into art and a number of other things.
他真的很喜欢艺术和其他一些东西。
He's also a super nice guy.
他也是一个超级好的人。
Hubel was a really nice guy as well.
胡贝尔也是一个非常好的人。
Also, he was a great Frisbee player, I discovered, because he beat me at a game of Ultimate when he was like 80, which still has me a little bit irked.
而且，我发现他还是一名出色的飞盘玩家，因为他在 80 岁左右的时候在一场极限飞盘比赛中击败了我，这仍然让我有点恼火。
But anyway, Hubel and Wiesel did an amazing thing for science that will forever change the way that we think about the brain.
但无论如何，休贝尔和威塞尔为科学做了一件了不起的事情，这将永远改变我们对大脑的看法。
However, they were quite wrong about this critical period thing.
然而，他们对于这个关键时期的事情却大错特错了。
Andrew Huberman:
安德鲁·休伯曼：
The critical period was this idea that if you were to deprive the nervous system of an input, say closing one eye early in development and the rest of the visual cortex is taken over by the representation of the open eye, that you could never change that unless you intervened early.
关键时期是这样的想法：如果你要剥夺神经系统的输入，比如在发育早期闭上一只眼睛，而视觉皮层的其余部分则被睁开的眼睛的表征所接管，那么除非你尽早干预，否则你永远无法改变这一点。
This actually formed the basis for why a kid that has a lazy eye or a cataract, why even though there's some issues with anesthesia and young children, why now we know that you want to get in there early and fix the cataract or fix the strabismus, which ophthalmologists do.
这实际上构成了为什么一个患有弱视或白内障的孩子，为什么即使麻醉和幼儿存在一些问题，为什么现在我们知道你想要尽早到达那里并修复白内障或修复斜视，正如眼科医生所做的那样。
However, their idea that you had to do it early or else there was no opportunity to rescue the nervous system deficit later on turned out wasn't entirely true.
然而，他们认为必须尽早采取行动，否则以后就没有机会挽救神经系统缺陷的想法并不完全正确。
Andrew Huberman:
安德鲁·休伯曼：
In the early '90s, a graduate student by the name of Gregg Recanzone was in the laboratory of a guy named Mike Merzenich at UCSF.
20 世纪 90 年代初，加州大学旧金山分校 (UCSF) 迈克·梅泽尼奇 (Mike Merzenich) 的实验室里有一位名叫格雷格·雷坎佐 (Gregg Recanzone) 的研究生。
They set out to test this idea that if one wants to change their brain, they need to do it early in life because the adult brain simply isn't plastic.
他们开始测试这一想法，即如果一个人想要改变自己的大脑，他们需要在生命早期就这样做，因为成年人的大脑根本不是可塑的。
It's not available for these changes.
它不适用于这些更改。
They did a series of absolutely beautiful experiments, by now I think we can say proving that the adult brain can change provided certain conditions are met.
他们做了一系列绝对漂亮的实验，现在我想我们可以说证明了只要满足某些条件，成年人的大脑就可以改变。
Now, the experiments they did are tough.
现在，他们所做的实验很艰难。
They were tough on the experimenter and they were tough on the subject.
他们对实验者很严厉，对实验对象也很严厉。
I'll just describe one.
我只描述一个。
Let's say you were a subject in one of their experiments.
假设您是他们一项实验的受试者。
You would come into the lab and you'd sit down at a table.
你会走进实验室，坐在一张桌子旁。
Andrew Huberman:
安德鲁·休伯曼：
They would record from or image your brain and look at the representation of your fingers, the digits as we call them.
他们会记录你的大脑或对你的大脑进行成像，并观察你手指的表现，即我们所说的数字。
There would be a spinning drum, literally a like stone drum in front of you or metal drum that had little bumps.
会有一个旋转的鼓，实际上就像你面前的石鼓或有小凹凸的金属鼓。
Some of the bumps were spaced close together, some of them were spaced far apart.
有些凸起的间隔很近，有些凸起的间隔很远。
They would do these experiments where they would expect their subjects to press a lever whenever, for instance, the bumps got closer together or further apart.
在进行这些实验时，他们希望受试者在凸块靠得更近或距离更远时按下杠杆。
These were very subtle differences.
这些都是非常微妙的差异。
So, in order to do this, you really have to pay attention to the distance between the bumps.
因此，为了做到这一点，您确实必须注意凸起之间的距离。
These were not braille readers or anyone skilled in doing these kinds of experiments.
这些人不是盲文阅读器，也不是擅长做此类实验的人。
Andrew Huberman:
安德鲁·休伯曼：
What they found was that as people paid more and more attention to the distance between these bumps, and they would signal when there was a change by pressing a lever, as they did that, there very rapid changes, plasticity in the representation of the fingers.
他们发现，随着人们越来越关注这些凸起之间的距离，当发生变化时，他们会通过按下杠杆发出信号，当他们这样做时，手指的表现会出现非常快速的变化和可塑性。
It could go in either direction.
它可以朝任一方向发展。
You could get people very good at detecting the distance between bumps that the distance was getting smaller or the distance was getting greater.
你可以让人们非常擅长检测颠簸之间的距离，即距离变小或距离变大。
So, people could get very good at these tasks that, they're kind of hard to imagine how they would translate to the real world for a non-braille reader.
因此，人们可以非常擅长这些任务，但他们很难想象如何将这些任务转化为非盲文读者的现实世界。
But what it told us is that these maps of touch were very much available for plasticity.
但它告诉我们的是，这些触摸图非常具有可塑性。
These were fully adult subjects.
这些都是完全成年的受试者。
They're not taking any specific drugs.
他们没有服用任何特定药物。
Andrew Huberman:
安德鲁·休伯曼：
They don't have any impairments that we're aware of.
他们没有我们所知的任何缺陷。
What it proved is that the adult brain is very plastic, and they did some beautiful control experiments that are important for everyone to understand, which is that sometimes they would bring people in and they would have them touch these bumps on this spinning drum, but they would have the person pay attention to an auditory cue.
事实证明，成年人的大脑具有很强的可塑性，他们做了一些漂亮的控制实验，这些实验对每个人来说都很重要，理解起来就是，有时他们会让人们进来，让他们触摸这个旋转鼓上的这些凸起，但他们会让人们注意听觉提示。
Every time a tone would go off or there was a shift in the pitch of that tone, they would have to signal that.
每当声音响起或音调发生变化时，他们就必须发出信号。
So, the subject thought they were doing something related to touch and hearing.
因此，受试者认为他们正在做一些与触觉和听觉有关的事情。
All that showed was that it wasn't just the mere action of touching these bumps.
一切都表明，这不仅仅是触摸这些凸起的动作。
They had to pay attention to the bumps themselves.
他们必须注意颠簸本身。
Andrew Huberman:
安德鲁·休伯曼：
If they were placing their attention on the auditory cue on the tone, well then there was plasticity in the auditory portion of the brain, but not on the touch portion of the brain.
如果他们将注意力集中在音调上的听觉提示上，那么大脑的听觉部分就有可塑性，但大脑的触觉部分则没有可塑性。
This really spits in the face of this thing that you hear so often, which is every experience that you have is going to change the way your brain works.
这确实是对你经常听到的这件事的吐槽，这就是你所拥有的每一次经历都会改变你大脑的工作方式。
Absolutely not.
绝对不是。
The experiences that you pay super careful attention to are what open up plasticity, and it opens up plasticity to that specific experience.
你特别关注的经历会开启可塑性，它也会开启特定体验的可塑性。
So, the question then is why.
那么，接下来的问题就是为什么。
Merzenich and his graduate students in postdocs went on to address this question of why, and it turns out the answer is a very straightforward neurochemical answer.
梅泽尼奇和他的博士后研究生继续解决这个“为什么”的问题，结果发现答案是一个非常简单的神经化学答案。
Andrew Huberman:
安德鲁·休伯曼：
Inside of that answer is the opportunity for any of us to change our brain at any point throughout our lifespan, essentially for anything that we want to learn.
在这个答案中，我们任何人都有机会在一生中的任何时刻改变我们的大脑，本质上是为了我们想学习的任何东西。
That could be subtracting an emotion from an experience we've had.
这可能会从我们的经历中减去一种情感。
It could be building a greater range of emotion.
它可能会建立更广泛的情感。
It could be learning new information like learning a new language.
它可以像学习新语言一样学习新信息。
It could be learning new motor skill like dance or sport, or it could be some combination of cognitive motor.
它可以是学习新的运动技能，如舞蹈或运动，也可以是认知运动的某种组合。
So, for instance, an air traffic controller has to do a lot with their mind in addition to a lot with their hands.
例如，空中交通管制员除了用手做很多事情外，还必须用头脑做很多事情。
So, it's not just cognitive, it's not just motor, but combined.
所以，这不仅仅是认知，也不仅仅是运动，而是综合的。
Andrew Huberman:
安德鲁·休伯曼：
So, we're going to talk about what that chemical is, but to just give you an important hint that chemical is the same chemical of stress.
因此，我们将讨论该化学物质是什么，但只是给您一个重要提示，即该化学物质与压力的化学物质相同。
This is not a discussion about stress per se.
这不是关于压力本身的讨论。
In a future podcast episode, we'll talk all about stress and tools to deal with stress, something my lab works on quite extensively, and it's a topic that I enjoy discussing, but this is a topic about brain change.
在未来的播客节目中，我们将讨论压力和应对压力的工具，这是我的实验室广泛研究的话题，也是我喜欢讨论的话题，但这是一个关于大脑变化的话题。
What I just told you is that in order to change the brain, you have to pay careful attention.
我刚才告诉你的是，为了改变大脑，你必须仔细注意。
The immediate question should be, "Well, why?" Well, the answer is that when we pay careful attention, there are two neurochemicals, neuromodulators as they're called, that are released from multiple sites in our brain that highlight the neurocircuits that stand a chance of changing.
最直接的问题应该是：“嗯，为什么？”答案是，当我们仔细观察时，会发现有两种神经化学物质，即所谓的神经调节剂，会从我们大脑的多个部位释放出来，突出显示有可能发生变化的神经回路。
Andrew Huberman:
安德鲁·休伯曼：
Now, it's not necessarily the case that they're going to change, but it's the first gate that has to open in order for change to occur.
现在，他们不一定会改变，但为了改变的发生，第一扇门必须打开。
The first neurochemical is epinephrine, also adrenaline.
第一种神经化学物质是肾上腺素，也是肾上腺素。
We call it adrenaline when it's released from the adrenal glands above our kidneys; that's in the body.
当它从我们肾脏上方的肾上腺释放时，我们称之为肾上腺素。那是在身体里的。
We call epinephrine in the brain, but they are chemically identical substances.
我们将大脑中的肾上腺素称为肾上腺素，但它们的化学性质相同。
Epinephrine is released from a region in the brain stem called locus coeruleus.
肾上腺素从脑干中称为蓝斑的区域释放。
Fancy name.
奇特的名字。
You don't need to know it unless you want to.
除非您愿意，否则您不需要知道它。
Locus coeruleus sends out these little wires we call axons, such that it hoses the entire brain essentially in this neurochemical, epinephrine.
蓝斑发出这些我们称之为轴突的小电线，这样它就可以通过这种神经化学物质——肾上腺素来输送整个大脑。
Now, it's not always hosing the brain with epinephrine.
现在，大脑并不总是充满肾上腺素。
It's only when we are in high states of alertness that this epinephrine is released.
只有当我们处于高度警觉状态时，这种肾上腺素才会被释放。
Andrew Huberman:
安德鲁·休伯曼：
But the way this circuit is designed, it's very nonspecific.
但该电路的设计方式非常不具体。
It's essentially waking up the entire brain.
它本质上是唤醒整个大脑。
That's because the way that epinephrine works by binding particular receptors is to increase the likelihood that neurons will be active.
这是因为肾上腺素通过结合特定受体来发挥作用，从而增加神经元活跃的可能性。
So, no alertness, no neuroplasticity.
所以，没有警觉性，就没有神经可塑性。
However, alertness alone is not sufficient, as we would say.
然而，正如我们所说，仅靠警觉是不够的。
It's necessary but not sufficient for neuroplasticity.
对于神经可塑性来说这是必要的但还不够。
We know this is true also from the work of Hubel and Wiesel, where they looked at brain plasticity in response to certain experiences in subjects that were either awake or asleep.
我们从 Hubel 和 Wiesel 的工作中也知道这一点，他们研究了大脑可塑性对清醒或睡着的受试者的某些经历的反应。
I hate to break it to you, but you cannot just simply listen to things in your sleep and learn those materials.
我不想告诉你，但你不能只是简单地在睡梦中听东西并学习这些材料。
Andrew Huberman:
安德鲁·休伯曼：
Later, I'll talk about how you can do certain things in your sleep that you're unaware of that can enhance learning of things that you were aware of while you were awake, but that is not the same as just listening to some music or listening to a tape while you sleep and expecting it to sink in, so to speak.
稍后，我将讨论如何在睡眠中做某些你没有意识到的事情，这可以增强对你醒着时意识到的事情的学习，但这与在睡觉时听一些音乐或听一盘磁带并期望它被吸收不同，可以这么说。
Epinephrine is released when we pay attention and when we are alert, but the most important thing for getting plasticity is that there be epinephrine, which equates to alertness, plus the release of this neuromodulator acetylcholine.
当我们集中注意力和警觉时，肾上腺素就会被释放，但要获得可塑性，最重要的是要有肾上腺素（相当于警觉性），再加上这种神经调节剂乙酰胆碱的释放。
Now acetylcholine is released from two sites in the brain.
现在乙酰胆碱从大脑的两个部位释放。
Andrew Huberman:
安德鲁·休伯曼：
One is also in the brain stem, and it's named different things in different animals.
一种也位于脑干，不同的动物有不同的名称。
But in humans, the most rich site of acetylcholine neurons, or neurons that make acetylcholine, is the parabigeminal nucleus, or the parabrachial region.
但在人类中，乙酰胆碱神经元或产生乙酰胆碱的神经元最丰富的部位是旁二联核或臂旁区域。
There are a number of different names of these aggregates of neurons.
这些神经元聚集体有许多不同的名称。
You don't need to know the names.
你不需要知道名字。
All you need to know is that you have an area in your brain stem and that area sends these axons up into the area of the brain that filters sensory input.
您需要知道的是，您的脑干中有一个区域，该区域将这些轴突向上发送到过滤感觉输入的大脑区域。
So, we have this area of the brain called the thalamus, and it is getting bombarded with all sorts of sensory input all the time.
因此，我们大脑中的这个区域称为丘脑，它一直受到各种感官输入的轰炸。
Costello's snoring off to my right, the lights that are in the room, the presence of my computer to my left, all of that is coming in.
科斯特洛在我右边打鼾，房间里有灯光，我的电脑在我左边，所有这些都进来了。
Andrew Huberman:
安德鲁·休伯曼：
But when I pay attention to something like if I really hone in on Costello's snoring, I create a cone of attention.
但当我注意到一些事情时，比如我是否真的注意到了科斯特洛的鼾声，我就会形成一个注意力锥。
What that cone of attention reflects is that acetylcholine is now amplifying the signal of sounds that Costello is making with his snoring and essentially making that signal greater than all the signal around it.
这个注意力锥反映的是乙酰胆碱现在正在放大科斯特洛打鼾时发出的声音信号，并且本质上使该信号比周围的所有信号都强。
What we call signal-to-noise goes up.
我们所说的信噪比上升。
So, those of you with an engineering background will be familiar with signal-to-noise.
因此，具有工程背景的人会熟悉信噪比。
Those of you do not have an engineering background, don't worry about it.
如果您没有工程背景，请不要担心。
All it means is that one particular shout in the crowd comes through.
这意味着人群中传来一声特殊的喊叫。
Costello's snoring becomes more salient, more apparent relative to everything else going on.
相对于其他发生的事情，科斯特洛的鼾声变得更加突出、更加明显。
Andrew Huberman:
安德鲁·休伯曼：
Acetylcholine acts as a spotlight, but epinephrine for alertness, acetylcholine is spotlighting these inputs.
乙酰胆碱充当聚光灯，但肾上腺素用于提高警觉性，乙酰胆碱则重点关注这些输入。
Those two things alone are not enough to get plasticity.
仅凭这两点还不足以获得可塑性。
There needs to be this third component.
需要有第三个组成部分。
The third component is acetylcholine released from an area of the forebrain called nucleus basalis.
第三种成分是从前脑称为基底核的区域释放的乙酰胆碱。
If you really want to get technical, it's called nucleus basalis of Meynert.
如果你真的想获得技术性的知识，它被称为迈纳特的基底核。
For any of you that are budding physicians or going to medical school, you should know that.
对于任何一个初出茅庐的医生或正在上医学院的人来说，你应该知道这一点。
If you have acetylcholine released from the brain stem, acetylcholine released from nucleus basalis, and epinephrine, you can change your brain.
如果你有脑干释放的乙酰胆碱、基底核释放的乙酰胆碱和肾上腺素，你就可以改变你的大脑。
Andrew Huberman:
安德鲁·休伯曼：
I can say that with confidence because Merzenich and Recanzone, as well as other members of the Merzenich lab, Michael Kilgour and others, did these incredible experiments where they stimulated the release of acetylcholine from nucleus basalis either with an electrode or with some other methods that we'll talk about.
我可以充满信心地说，因为 Merzenich 和 Recanzone，以及 Merzenich 实验室的其他成员 Michael Kilgour 和其他人，做了这些令人难以置信的实验，他们用电极或我们将要讨论的其他一些方法刺激基底核释放乙酰胆碱。
What they found was when you stimulate these three brain regions, locus coeruleus, the brain stem source of acetylcholine, and then the basal forebrain source of acetylcholine, when you have those three things, whatever you happen to be listening to, doing, or paying attention to immediately, in one trial, takes over the representation of a particular area of the brain.
他们发现，当你刺激这三个大脑区域时，蓝斑、乙酰胆碱的脑干来源，然后是乙酰胆碱的基底前脑来源，当你拥有这三样东西时，无论你正在听、做或立即注意什么，在一次试验中，都会接管大脑特定区域的表征。
You essentially get rapid massive learning in one shop.
您基本上可以在一家商店中获得快速的大量学习。
Andrew Huberman:
安德鲁·休伯曼：
This has been shown again and again and again in a variety of papers also by a guy named Norm Weinberger from UC Irvine.
加州大学欧文分校的诺姆·温伯格 (Norm Weinberger) 在各种论文中也一次又一次地证明了这一点。
It is now considered a fundamental principle of how the nervous system works.
现在它被认为是神经系统如何工作的基本原理。
So, while Hubel and Wiesel talked about critical periods in developmental plasticity, it's very clear from the work of Merzenich and Weinberg and others that if you get these three things, if you can access these three things of epinephrine, acetylcholine from these two sources, not only will the nervous system change, it has to change.
因此，虽然Hubel和Wiesel谈论了发育可塑性的关键时期，但从Merzenich和Weinberg等人的工作中可以清楚地看出，如果你得到这三种东西，如果你能从这两个来源获得肾上腺素、乙酰胆碱这三种东西，那么神经系统不仅会改变，而且必须改变。
It absolutely will change.
它绝对会改变。
That is the most important thing for people to understand if they want to change their brain.
如果人们想改变他们的大脑，这是最重要的事情。
Andrew Huberman:
安德鲁·休伯曼：
You cannot just passively experience things.
你不能只是被动地经历事物。
And repetition can be important, but the way to use repetition to change your brain is fundamentally different.
重复可能很重要，但利用重复来改变你的大脑的方式却有根本上的不同。
So, now let's talk about how we would translate all the scientific information and history into some protocols that you can actually apply, because I think that's what many of you're interested in.
那么，现在让我们谈谈如何将所有科学信息和历史转化为一些您可以实际应用的协议，因为我认为这是你们许多人感兴趣的。
I'm willing to bet that most of you are not interested in lowering electrodes into your nucleus basalis.
我敢打赌，你们大多数人对将电极放入基底核不感兴趣。
Frankly, neither am I.
坦白说，我也不是。
In episode one of the Huberman Lab podcast, I described the various ways that people can monitor and change their nervous system.
在休伯曼实验室播客的第一集中，我描述了人们监控和改变神经系统的各种方式。
Andrew Huberman:
安德鲁·休伯曼：
Those ways include brain machine interface, pharmacology, behavioral practices, and those behavioral practices, of course, can include some dos — do this, and some don'ts — don't do that, et cetera.
这些方法包括脑机接口、药理学、行为实践，而这些行为实践当然可以包括一些该做的事，一些不该做的事，等等。
In thinking about neuroplasticity, I want to have a very frank conversation about what one can do, but also acknowledge this untapped capacity that I'm just not hearing about out there, which is one can also combine behavioral practices with pharmacology.
在思考神经可塑性时，我想就一个人可以做什么进行一次非常坦率的对话，但也承认这种我只是没有听说过的尚未开发的能力，它也可以将行为实践与药理学结合起来。
One can be, combine behavioral practices with brain machine interface, and you don't have to do that.
一种可以是将行为实践与脑机接口结合起来，但你不必这样做。
In fact, I'm not recommending you do anything in particular.
事实上，我并不是建议你做任何特别的事情。
As always, I'll say it again, I'm not a physician, so I don't prescribe anything.
一如既往，我再说一遍，我不是医生，所以我不会开任何处方。
I'm a professor, so I profess a lot of things.
我是一名教授，所以我有很多东西。
Andrew Huberman:
安德鲁·休伯曼：
What you do with your health and your medical care is up to you.
您如何对待自己的健康和医疗保健取决于您自己。
You're responsible for your health and wellbeing.
您对自己的健康和福祉负责。
So, I'm not going to tell you what to do or what to take.
所以，我不会告诉你该做什么或该采取什么。
I'm going to describe what the literature tells us and suggests about ways to access plasticity.
我将描述文献告诉我们的内容以及关于获得可塑性的方法的建议。
We know we need epinephrine.
我们知道我们需要肾上腺素。
That means alertness.
这意味着警觉性。
Most people accomplish this through a cup of coffee and a good night's sleep.
大多数人通过一杯咖啡和良好的睡眠来实现这一目标。
So, I will say you should master your sleep schedule and you should figure out how much sleep you need in order to achieve alertness when you sit down to learn.
所以，我想说你应该掌握你的睡眠时间表，你应该弄清楚你需要多少睡眠才能在坐下来学习时保持警觉。
Andrew Huberman:
安德鲁·休伯曼：
All the tools and more science than probably you ever wanted to hear about sleep and how to get better at sleeping and timing your sleep, et cetera and naps, and all of that is in episodes two, three, four, and five with the Huberman Lab podcast.
关于睡眠的所有工具和更多科学知识，以及如何更好地睡眠和定时睡眠等以及小睡，所有这些都在 Huberman Lab 播客的第二、三、四和五集中。
So, I encourage you to refer to those if your sleep is not where you would like it to be.
因此，如果您的睡眠质量不理想，我鼓励您参考这些内容。
Your ability to engage in deliberate focused alertness is in direct proportion to how well you are sleeping on a regular basis.
您保持刻意集中警觉的能力与您的睡眠质量成正比。
I think that's an obvious one.
我认为这是显而易见的。
So, get your sleep handled.
所以，要好好调理一下睡眠。
But once that's in place, the question then is, "How do I access this alertness?" Well, there are a number of ways.
但一旦到位，问题就是“我如何获得这种警觉性？”嗯，有很多方法。
Some people use some pretty elaborate psychological gymnastics.
有些人会使用一些非常复杂的心理体操。
They will tell people that they're going to do something and create some accountability.
他们会告诉人们他们将做一些事情并建立一些责任。
Andrew Huberman:
安德鲁·休伯曼：
That could be really good.
那可能真的很好。
Or they'll post a picture of themselves online and they'll commit to losing a certain amount of weight or something like this.
或者他们会在网上发布自己的照片，并承诺减轻一定的体重或类似的事情。
So, they can use either shame-based practices to potentially embarrass themselves if they don't follow through — they'll write checks to organizations that they hate and insist that they'll cash them if they don't actually follow through, or they'll do it out of love.
因此，如果他们不坚持到底，他们可以利用基于羞耻的做法来潜在地让自己难堪——他们会写支票给他们讨厌的组织，并坚持如果他们不真正坚持到底，他们就会兑现，或者他们会出于爱而这样做。
They'll decide that they're going to run a marathon or learn a language or something because of somebody they love or they want to devote it to somebody.
他们会决定去跑马拉松或学习一门语言或其他东西，因为他们爱的人或他们想把它奉献给某人。
The truth is that from the standpoint of epinephrine and getting alert and activated, it doesn't really matter.
事实是，从肾上腺素以及保持警觉和激活的角度来看，这并不重要。
Andrew Huberman:
安德鲁·休伯曼：
Epinephrine is a chemical and your brain does not distinguish between doing things out of love or hate, anger or fear.
肾上腺素是一种化学物质，你的大脑无法区分出于爱或恨、愤怒或恐惧而做事。
It really doesn't.
确实没有。
All of those promote autonomic arousal and the release of epinephrine.
所有这些都会促进自主神经的唤醒和肾上腺素的释放。
So, I think for most people, if you're feeling not motivated to make these changes, the key thing is to identify not just one, but probably a kit of reasons, several reasons as to why you would want to make this particular change, and being drawn toward a particular goal that you're excited about can be one.
所以，我认为对于大多数人来说，如果你感觉没有动力去做出这些改变，关键是要找出不仅仅是一个原因，而可能是一系列原因，几个原因说明你为什么想要做出这个特定的改变，并且被吸引到一个你感到兴奋的特定目标可能是其中之一。
Also, being motivated to not be completely afraid, ashamed, or humiliated for not falling through on a goal is another.
此外，有动力不因为没有实现目标而完全感到害怕、羞耻或羞辱也是另一回事。
I just want to briefly mention one little aside there, because I've got a friend who's a physician, he's a cardiologist who has a really interesting theory.
我只想简单提一下，因为我有一个朋友，他是一名医生，他是一名心脏病专家，有一个非常有趣的理论。
Andrew Huberman:
安德鲁·休伯曼：
This is just theory, but I think it will resonate with a lot of people, which is that that you've all heard of this molecule, dopamine, that gives us this sense of reward when we accomplish something.
这只是理论，但我认为它会引起很多人的共鸣，那就是你们都听说过这种分子，多巴胺，当我们完成某件事时，它会给我们这种奖励感。
Well, we also want to be able to access dopamine while we're working towards things.
嗯，我们也希望在努力工作的同时能够获得多巴胺。
Enjoy the process as they say, because it has all sorts of positive effects, gives us energy, et cetera.
正如他们所说，享受这个过程，因为它有各种积极的影响，给我们能量等等。
But my friend, what he says is there's many, many instances where someone will come to him and say, "You know what?
但我的朋友，他说的是，在很多很多情况下，有人会来找他说：“你知道吗？
I'm going to write a book." He says, "Oh, that's great.
我要写一本书。”他说：“哦，那太好了。
I'm sure the book's going to be terrific and you really should write a book." And then they never go do it.
我确信这本书会很棒，你真的应该写一本书。”然后他们就再也不去做了。
Andrew Huberman:
安德鲁·休伯曼：
His theory is if you get so much dopamine from the reward of people saying, "Oh, yeah, you're absolutely going to be able to do that," you might not actually go after the reward of the accomplishment itself.
他的理论是，如果你从人们说“哦，是的，你绝对能够做到这一点”的奖励中获得如此多的多巴胺，你可能不会真正追求成就本身的奖励。
So, beware these positive reinforcements also.
所以，也要小心这些积极的强化。
Not saying people should flag themselves to the point of victory in whatever they're pursuing, but motivation is a tricky one.
并不是说人们应该在自己追求的任何事情上都取得胜利，但动机是一个棘手的问题。
So, I suggest that everyone ask themselves, "What is it that I want to accomplish and what is it that's driving me to accomplish this?" Come up with two or three things, fear-based perhaps, love-based perhaps, or perhaps several of those, in order to ensure alertness, energy, and attention for the task.
所以，我建议每个人都问问自己，“我想要完成什么？是什么驱使我完成这个任务？”提出两到三件事，也许是基于恐惧的，也许是基于爱的，或者可能是其中几件事，以确保对任务的警觉性、精力和注意力。
That brings us to the attention part.
这让我们注意到了重点。
Andrew Huberman:
安德鲁·休伯曼：
Now, it's one thing to have an electrode embedded into your brain and increase the amount of acetylcholine.
现在，将电极植入大脑并增加乙酰胆碱的量是一回事。
It's another to exist in the real world outside the laboratory and have trouble focusing, having trouble bringing your attention to a particular location and space for a particular event.
存在于实验室之外的现实世界中并且难以集中注意力、难以将注意力集中到特定事件的特定位置和空间是另一回事。
There's a lot of discussion nowadays about smartphones and devices creating attention deficit almost at a clinical level for many people, including adults.
如今，有很多关于智能手机和设备对许多人（包括成年人）造成注意力缺陷的讨论，几乎在临床水平上。
I think that's largely true.
我认为这基本上是正确的。
What it means, however, is that we all are responsible for learning how to create depth of focus.
然而，这意味着我们都有责任学习如何创建焦深。
There are some important neuroscience principles to get depth of focus.
有一些重要的神经科学原理可以帮助我们获得焦点深度。
I want to briefly talk about the pharmacology first because I always get asked about this.
我想先简单谈谈药理学，因为我总是被问到这个问题。
Andrew Huberman:
安德鲁·休伯曼：
People say, "What can I take to increase my levels of acetylcholine?" Well, there are things you can take.
人们会问：“我可以服用什么来增加乙酰胆碱的水平？”嗯，有些东西你可以拿走。
Nicotine is called nicotine because acetylcholine binds to the nicotinic receptor.
尼古丁之所以被称为尼古丁，是因为乙酰胆碱与烟碱受体结合。
There are two kinds of acetylcholine receptors, muscarinic and nicotinic, but the nicotinic ones are involved in attention and alertness.
乙酰胆碱受体有两种，毒蕈碱型和烟碱型，但烟碱型受体与注意力和警觉性有关。
I have colleagues.
我有同事。
These are not my like bro science buddies.
这些不是我喜欢的科学伙伴。
I have those friends too.
我也有那些朋友。
This is a Nobel prize winning colleague who chews Nicorette while he works.
这是一位获得诺贝尔奖的同事，他在工作时咀嚼尼可雷特。
He used to be a smoker.
他曾经是一名吸烟者。
He quit smoking because of fear of lung cancer, a smart choice.
由于担心肺癌，他戒烟了，这是一个明智的选择。
But he missed the level of focus that he could bring to his work.
但他错过了他可以为工作带来的专注程度。
This is somebody who's had a very long career.
这是一个有着很长职业生涯的人。
Andrew Huberman:
安德鲁·休伯曼：
Unfortunately, I can't name him.
不幸的是，我无法说出他的名字。
If you ever meet with him, what you realize is he chews about five pieces of Nicorette an hour, which I am not suggesting people do.
如果你见过他，你会发现他每小时咀嚼五片尼可雷特，但我并不建议人们这样做。
But when I asked him, "Why are you doing this?" he said, "Well, it increases my alertness and focus." Also, his theory, and I want to really underscore that it's theory, not scientifically supported yet, is that it offsets Parkinson's and Alzheimer's.
但当我问他：“你为什么要这样做？”他说：“嗯，它提高了我的警觉性和注意力。”另外，他的理论，我想真正强调的是，它的理论尚未得到科学支持，它可以抵消帕金森氏症和阿尔茨海默氏症的影响。
It is true that nucleus basalis is the primary site of degeneration in the brain in people that have dementia and Parkinson's.
确实，基底核是痴呆症和帕金森病患者大脑退化的主要部位。
It's what leads to a lot of their inability to focus their attention, not just deficits in plasticity.
这是导致他们很多人无法集中注意力的原因，而不仅仅是可塑性的缺陷。
So, he might be onto something.
所以，他可能正在做某事。
Now, I've tried chewing Nicorette.
现在，我尝试咀嚼尼古雷特。
It makes me super jittery.
这让我超级紧张。
Andrew Huberman:
安德鲁·休伯曼：
I don't like it because I can't focus very well.
我不喜欢它，因为我不能很好地集中注意力。
It takes me too far up the level of autonomic arousal.
这让我在自主唤醒的水平上走得太远了。
I've got friends that dip Nicorette all day, some of whom are scientists.
我有一些朋友整天都在吸尼可雷特，其中一些是科学家。
Writers and artists and musicians are familiar with the effects of nicotine from the era where a lot of people smoked, and fortunately, fewer people smoke now.
从很多人吸烟的时代起，作家、艺术家和音乐家就熟悉尼古丁的影响，幸运的是，现在吸烟的人越来越少了。
So, if you're interested in the pharmacology, there are supplements and things that can increase cholinergic transmission in the brain.
因此，如果您对药理学感兴趣，有一些补充剂和东西可以增加大脑中的胆碱能传递。
I'm not suggesting you do this, but if you're going to go down that route, you want to be very careful how much you rely on those all the time, because the essence of plasticity is to create a window of attention and focus that's distinct from the rest of your day.
我并不是建议你这样做，但如果你打算走这条路，你要非常小心你对这些的依赖程度，因为可塑性的本质是创造一个与你一天中其他时间不同的注意力和焦点窗口。
Andrew Huberman:
安德鲁·休伯曼：
That's what's going to create a mark in your brain and the potential for plasticity.
这就是在你的大脑中留下印记和可塑性的潜力。
Things that increase acetylcholine besides nicotine or Nicorette, the nicotine could come from a variety of sources, are things like alpha-GPC or choline.
除了尼古丁或 Nicorette 之外，增加乙酰胆碱的物质也有多种来源，例如 α-GPC 或胆碱。
There are a number of these things.
这些事情有很多。
I would encourage you to go to examine.com, the website, and just put in acetylcholine and it will give you a list of supplements as well as some of the dangers of these supplements that are associated with cholinergic transmission.
我鼓励您访问 Examiner.com 这个网站，只需输入乙酰胆碱，它就会为您提供一份补充剂列表，以及这些补充剂与胆碱能传播相关的一些危险。
But I would be remiss and I would be lying if I didn't say that there are a lot of people out there who are using cholinergic drugs in order to increase their level of focus.
但如果我不说有很多人正在使用胆碱能药物来提高注意力，那我就是失职了，我就是在撒谎。
Andrew Huberman:
安德鲁·休伯曼：
Since we're coming up on the Olympics, I don't want to get anyone in trouble, but I'm well aware that the fact that the sprinters are really into cholinergic drugs because not only is acetylcholine important for the focus that allows them to hear the gun and be first out the blocks on the sprints — that's a lot of where the race is won, hearing that gun and being quickest on reaction time — so, they take cholinergic agents for that, as well as acetylcholine is the molecule that controls nerve to muscle contraction.
由于我们即将参加奥运会，我不想给任何人带来麻烦，但我很清楚，短跑运动员确实很喜欢使用胆碱能药物，因为乙酰胆碱不仅对于集中注意力很重要，可以让他们听到枪声并在短跑比赛中率先冲出障碍——这在很大程度上是赢得比赛的原因，听到枪声并获得最快的反应时间——因此，他们为此服用胆碱能药物，以及乙酰胆碱是控制神经肌肉收缩的分子。
So, your speed of reflexes is actually controlled by this nicotine at transmission as well.
所以，你的反应速度实际上也是由尼古丁在传输过程中控制的。
So, lots to think about in terms of acetylcholine in sport and mental acuity, not just plasticity.
因此，在运动和精神敏锐度方面，需要考虑很多乙酰胆碱，而不仅仅是可塑性。
Andrew Huberman:
安德鲁·休伯曼：
Now for most of you, you probably don't want to chew Nicorette, definitely don't want to smoke cigarettes, or take supplements for increasing acetylcholine.
现在，对于大多数人来说，您可能不想咀嚼尼古雷特，绝对不想吸烟，或服用补充剂来增加乙酰胆碱。
So, what are some ways that you can increase acetylcholine?
那么，有哪些方法可以增加乙酰胆碱呢？
There, it's going to sound like a bit of a circular argument, but you want to increase focus.
在那里，这听起来有点像循环论证，但你想增加焦点。
How do you increase focus?
你如何提高注意力？
People are so familiar with sitting down, reading a couple pages of a book, and realizing that none of it sunk in or talking to someone and seeing their mouth move, maybe even nodding your head, subconsciously go, "Mm-hmm," and none of it sinks in.
人们很熟悉坐下来读几页书，然后意识到没有任何内容被理解，或者与某人交谈，看到他们的嘴在动，甚至可能点头，下意识地发出“嗯嗯”，但没有任何内容被理解。
This can be very damaging for school, work performance, and relationships, as many of you know.
正如你们许多人所知，这可能对学业、工作表现和人际关系造成很大损害。
Andrew Huberman:
安德鲁·休伯曼：
Costello incidentally never seems to pay attention to anything I say while looking directly at me, which contradicts what I'm about to say, which is that the best way to get better at focusing is to use the mechanisms of focus that you were born with.
顺便说一句，科斯特洛在直视我时似乎从不注意我所说的任何事情，这与我要说的相矛盾，即提高注意力的最佳方法是使用你与生俱来的专注机制。
The key principle here is that mental focus follows visual focus.
这里的关键原则是精神焦点跟随视觉焦点。
We are all familiar with the fact that our visual system can be unfocused, blurry, or jumping around, or we can be very laser focused on one location in space.
我们都熟悉这样一个事实：我们的视觉系统可能会不聚焦、模糊或跳跃，或者我们可能会非常专注于空间中的一个位置。
What's interesting and vitally important to understanding how to access neuroplasticity is that you can use your visual focus and you can increase your visual focus as a way of increasing your mental focus abilities more broadly.
对于理解如何获得神经可塑性来说，有趣且至关重要的是，您可以使用视觉焦点，并且可以通过增加视觉焦点来更广泛地提高精神焦点能力。
So, I'm going to explain how to do that.
因此，我将解释如何做到这一点。
Plasticity starts with alertness.
可塑性始于警觉性。
Andrew Huberman:
安德鲁·休伯曼：
As I mentioned before, that alertness can come from a sense of love, a sense of joy, a sense of fear.
正如我之前提到的，这种警觉可以来自爱的感觉、喜悦的感觉、恐惧的感觉。
It doesn't matter.
没关系。
There are pharmacologic ways to access alertness too.
也有一些药理学方法可以提高警觉性。
The most common one is, of course, caffeine, which if you watch the sleep episodes you know, reduces this molecule that makes us sleepy called adenosine.
当然，最常见的是咖啡因，如果你观察一下睡眠片段，你就会知道，它会减少这种使我们昏昏欲睡的分子，称为腺苷。
I drink plenty of caffeine.
我喝大量的咖啡因。
I'm a heavy user of caffeine.
我是咖啡因的重度使用者。
I don't think I'm an abuser of caffeine.
我不认为我是咖啡因的滥用者。
I think in reasonable amounts provided we can still fall asleep at night, caffeine can be a relatively safe way to increase epinephrine.
我认为，只要我们晚上仍能入睡，适量的咖啡因可能是增加肾上腺素的相对安全的方法。
Now, many people are now also using Adderall.
现在，很多人也在使用Adderall。
Adderall chemically looks a lot like amphetamine and basically it is amphetamine.
阿得拉的化学性质看起来很像安非他明，基本上它就是安非他明。
It will increase epinephrine release from locus coeruleus.
它将增加蓝斑的肾上腺素释放。
It will wake up the brain, and that's why a lot of people rely on it.
它会唤醒大脑，这就是为什么很多人依赖它。
Andrew Huberman:
安德鲁·休伯曼：
It does have a heavy basis for use in certain clinical syndromes prescribed, such as attention deficit.
它确实具有用于治疗某些临床综合症（例如注意力缺陷）的坚实基础。
However, it also has a high probability of abuse, especially in those who are not prescribed it.
然而，它也有很高的滥用可能性，特别是对于那些没有处方的人。
Adderall will not increase focus.
Adderall 不会增加注意力。
It increases alertness.
它可以提高警觉性。
It does not touch the acetylcholine system.
它不接触乙酰胆碱系统。
If those of you that are taking Adderall say, "Well, it really increases my focus overall," that's probably because your autonomic nervous system is just veering towards what we call parasympathetic.
如果那些正在服用阿得拉的人说，“嗯，它确实提高了我的整体注意力”，那可能是因为你的自主神经系统正在转向我们所说的副交感神经系统。
You're really just very sleepy.
你真的只是太困了。
So, it's bringing your levels of alertness up.
所以，它会提高你的警觉性。
As I mentioned, Adderall is very problematic for a number of people.
正如我所提到的，阿得拉对很多人来说都是一个很大的问题。
It can be habit forming.
这可能会形成习惯。
Learning on Adderall does not always translate to high performance off or on Adderall at later times.
对阿得拉的学习并不总是能转化为日后关闭或使用阿得拉时的高性能。
Andrew Huberman:
安德鲁·休伯曼：
The Adderall discussion is a broader one that perhaps we should have with a psychiatrist in the room at some point, because it is a very widely abused drug at this point in time.
关于阿得拉的讨论是一个更广泛的讨论，也许我们应该在某个时候与房间里的精神科医生进行讨论，因为它在此时是一种非常广泛滥用的药物。
The acetylcholine system and the focus that it brings is available, as I mentioned, through pharmacology, but also through these behavioral practices.
正如我提到的，乙酰胆碱系统及其带来的焦点可以通过药理学获得，也可以通过这些行为实践获得。
The behavioral practices that are anchored in visual focus are going to be the ones that are going to allow you to develop great depth and duration of focus.
以视觉焦点为基础的行为实践将让你获得更大的专注深度和持续时间。
So, let's think about visual focus for a second.
那么，让我们考虑一下视觉焦点。
When we focus on something visually, we have two options.
当我们专注于视觉上的事物时，我们有两种选择。
We can either look at a very small region of space with a lot of detail and a lot of precision, or we can dilate our gaze and we can see big pieces of visual space with very little detail.
我们可以观察一个非常小的空间区域，其中有很多细节和很多精确度，或者我们可以扩大我们的视线，我们可以看到大块的视觉空间，但细节很少。
Andrew Huberman:
安德鲁·休伯曼：
It's a trade-off.
这是一个权衡。
We can't look at everything at high resolution.
我们无法以高分辨率查看所有内容。
This is why we have, the pupil more or less relates to the fovea of the eye, which is the area in which we have the most receptors, the highest density of receptors that perceive light.
这就是为什么我们的瞳孔或多或少与眼睛的中央凹有关，这是我们拥有最多感受器的区域，感知光的感受器密度最高。
So, our acuity is much better in the center of our visual field than in our periphery.
因此，我们视野中心的敏锐度比周边的敏锐度要高得多。
It's a simple experiment you can do right now.
这是一个您现在就可以做的简单实验。
If you're listening to this, you can still do it.
如果你正在听这个，你仍然可以做到。
You can hold your hands out in front of you, provided that you're sighted.
只要有人看见您，您就可以将双手举在身前。
You should be able to see how many fingers you have in front of you.
您应该能够看到您面前有多少根手指。
For me, it's five, still got all five fingers.
对我来说，是五个，仍然有五个手指。
Amazingly enough.
足够令人惊讶了。
If I move my hand off to the side and I can't see them with precision, but as I move them back into the center of my visual field, I can see them with precision.
如果我将手移到一边，我就无法精确地看到它们，但是当我将它们移回视野中心时，我可以精确地看到它们。
Andrew Huberman:
安德鲁·休伯曼：
That's because the density, the number of pixels in the center of my visual field is much higher than it is in the periphery.
那是因为我视野中心的密度、像素数量比周边高得多。
When we focus our eyes, we do a couple things.
当我们集中注意力时，我们会做几件事。
First of all, we tend to do that in the center of our visual field.
首先，我们倾向于在视野中心这样做。
Our two eyes tend to align in what's called a "virgin's eye movement" towards a common point.
我们的两只眼睛倾向于以所谓的“处女眼运动”的方式朝向一个共同点对齐。
The other thing that happens is the lens of our eye moves so that our brain now no longer sees the entire visual world, but is seeing a small cone of visual imagery.
发生的另一件事是我们眼睛的晶状体移动，因此我们的大脑现在不再看到整个视觉世界，而是看到一小部分视觉图像。
That was the dog bumping into the wall, forgive me.
那是狗撞墙了，原谅我。
That small cone of visual imagery, or soda straw view of the world, has much higher acuity, higher resolution than if I were to look at everything.
那个小锥体的视觉图像，或者苏打稻草的世界观，比我看一切事物时具有更高的敏锐度和分辨率。
Now you say, of course, this makes perfect sense, but that's about visual attention, not mental attention.
现在你说，当然，这完全有道理，但那是关于视觉注意力，而不是精神注意力。
Andrew Huberman:
安德鲁·休伯曼：
Well, it turns out that focus in the brain is anchored to our visual system.
事实证明，大脑的注意力集中在我们的视觉系统上。
I'll talk about blind people in a moment, but assuming that somebody is sighted, the key is to learn how to focus better visually if you want to bring about higher levels of cognitive or mental focus, even if you're engaged in a physical task.
我稍后会讨论盲人，但假设某人有视力，如果您想提高认知或精神集中度，关键是要学习如何更好地集中视觉，即使您正在从事体力任务。
Now, there's a remarkable phenomenon in animals where animals that have their eyes on the side of their head are scanning the entire visual environment all the time.
现在，动物身上有一个显着的现象，眼睛长在头部一侧的动物一直在扫描整个视觉环境。
They're not focused on anything.
他们不专注于任何事情。
Think of your grazing animals, your cows, your sheep, your birds, et cetera, but think about a bird picking up seeds on the beach or on concrete.
想想你的食草动物、你的牛、你的羊、你的鸟等等，但想想一只鸟在海滩或混凝土上拾取种子。
That bird's head is up here.
那只鸟的头在这里。
It's up about a foot off the ground, or if it's a small bird, about six inches off the ground.
它离地大约一英尺，或者如果它是一只小鸟，离地大约六英寸。
Andrew Huberman:
安德鲁·休伯曼：
Its eyes are on the side of its head and yet it has this tiny beak that can quickly pick up these little seeds off the ground with immense precision.
它的眼睛长在头部的一侧，但它有一个小小的喙，可以快速、精确地从地上捡起这些小种子。
Now, if you try to do that by staring off to the sides of the room and picking up items in front of you with high precision at that tiny scale, little, tiny objects, you'll miss almost every time.
现在，如果你试图通过凝视房间的两侧并以高精度拾取你面前的微小尺寸的物品（很小很小的物体）来做到这一点，你几乎每次都会错过。
They do it perfectly and they don't smash their beak into the ground and damage it.
它们做得很完美，而且不会把喙撞到地上而损坏地面。
They do it with beautiful movement acuity also.
他们也以优美的动作敏锐度做到这一点。
So, how do they do it?
那么，他们是如何做到的呢？
How do they create this focus or this awareness of what's in front of them?
他们如何集中精力或意识到眼前的事情？
It turns out as they lower their head, their eyes very briefly move inward in what's called a virgin eye movement.
事实证明，当他们低下头时，他们的眼睛会短暂地向内移动，这就是所谓的处女眼运动。
Andrew Huberman:
安德鲁·休伯曼：
Now their eyes can't actually translocate in their head.
现在他们的眼睛实际上无法在大脑中移动。
They're fixed in the skull just like yours and mine are.
它们固定在头骨上，就像你我的一样。
But when we move our eyes slightly inward, maybe you can tell that I'm doing, like so, basically shortening or making the interpupillary distance, as it's called, smaller, two things happen.
但是当我们将眼睛稍微向内移动时，也许你可以看出我正在这样做，就像这样，基本上缩短或使瞳孔间距变小，正如所谓的，更小，发生了两件事。
Not only do we develop a smaller visual window into the world, but we activate a set of neurons in our brain stem that trigger the release of both norepinephrine, epinephrine, and acetylcholine.
我们不仅开发了一个更小的观察世界的视觉窗口，而且还激活了脑干中的一组神经元，这些神经元触发去甲肾上腺素、肾上腺素和乙酰胆碱的释放。
Norepinephrine is similar to epinephrine.
去甲肾上腺素与肾上腺素相似。
Andrew Huberman:
安德鲁·休伯曼：
So, in other words, when our eyes are relaxed in our head, when we're just looking at our entire visual environment, moving our head around, moving through space, we're in optic flow, things moving past us, or we're sitting still, we're looking broadly at our space.
所以，换句话说，当我们的眼睛在头脑中放松时，当我们只是看着整个视觉环境，转动我们的头部，在空间中移动时，我们处于光流中，物体从我们身边经过，或者我们静静地坐着，我们正在广泛地观察我们的空间。
We're relaxed.
我们很放松。
When our eyes move slightly inward toward a particular visual target, our visual world shrinks.
当我们的眼睛稍微向内移向特定的视觉目标时，我们的视觉世界就会缩小。
Our level of visual focus goes up, and we know that this relates to the release of acetylcholine and epinephrine at the relevant sites in the brain for plasticity.
我们的视觉焦点水平提高，我们知道这与大脑中相关部位释放乙酰胆碱和肾上腺素以实现可塑性有关。
Now what this means is that if you have a hard time focusing your mind for sake of reading or for listening, you need to practice, and you can practice, focusing your visual system.
现在这意味着，如果你很难集中注意力去阅读或聆听，你需要练习，你可以练习，集中你的视觉系统。
Andrew Huberman:
安德鲁·休伯曼：
Now, this works best if you practice focusing your visual system at the precise distance from the work that you intend to do for sake of plasticity.
现在，如果您为了可塑性而练习将视觉系统聚焦在距您打算做的工作的精确距离上，那么效果最好。
So, how would this look in the real world?
那么，这在现实世界中会是什么样子呢？
Let's say I am trying to concentrate on something related to science.
假设我正在努力专注于与科学相关的事情。
I'm reading a science paper and I'm having a hard time.
我正在读一篇科学论文，但我遇到了困难。
It's not absorbing.
它不吸引人。
I might think that I'm only looking at the paper that I'm reading.
我可能认为我只是在看我正在阅读的论文。
I'm only looking at my screen, but actually, my eyes are probably darting around a bit.
我只是看着屏幕，但实际上，我的眼睛可能会四处移动。
Experiments have been done on this, or I'm gathering information from too many sources in the visual environment.
已经对此进行了实验，或者我正在从视觉环境中的太多来源收集信息。
Now, presumably, because it's me, I've already had my coffee, I'm hydrated, I'm well rested, I slept well, and I still experience these challenges in focusing.
现在，大概是因为是我，我已经喝了咖啡，我补充了水分，我休息得很好，我睡得很好，而且我仍然在集中注意力方面遇到这些挑战。
Andrew Huberman:
安德鲁·休伯曼：
Spending just 60 to 120 seconds focusing my visual attention on a small window of my screen, meaning just on my screen with nothing on it, but bringing my eyes to that particular location increases not just my visual acuity for that location, but it brings about an increase in activity in a bunch of other brain areas that are associated with gathering information from this location.
只需花 60 到 120 秒将我的视觉注意力集中在屏幕的一个小窗口上，即只是在屏幕上什么都没有，但是将我的眼睛移至该特定位置不仅会增加我对该位置的视力，还会增加与从该位置收集信息相关的其他大脑区域的活动。
So, put simply, if you want to improve your ability to focus, practice visual focus.
所以，简单来说，如果你想提高专注能力，就练习视觉聚焦。
Now, if you wear contacts or you wear corrective lenses, that's fine.
现在，如果您戴隐形眼镜或戴矫正镜片，那就没问题了。
You of course would want to use those.
您当然会想使用它们。
You don't want to take those off and use a blurry image.
您不想将其取下并使用模糊的图像。
The finer the visual image and the more that you can hold your gaze to that visual image, the higher your levels of attention will be.
视觉图像越精细，你越能将目光集中在该视觉图像上，你的注意力就会越高。
Andrew Huberman:
安德鲁·休伯曼：
Many times on Instagram and here, I've been teased for not blinking very often.
Many times on Instagram and here, I've been teased for not blinking very often.
That's actually a practiced thing.
这其实是一个练习过的事情。
We blink more as we get tired, which as you hear it, you'll probably just say, "Duh." As we get tired, the neurons in the brain stem that are responsible for alertness and that hold the eyelids open start to falter and our eyelids start to close.
当我们感到疲倦时，我们眨眼的次数会更多，当你听到这种情况时，你可能只会说，“呃”。当我们感到疲倦时，脑干中负责保持警觉并保持眼睑打开的神经元开始动摇，我们的眼睑开始闭合。
This is why it's hard, the words I could barely keep my eyes open, which may be how you feel right now, but assuming that you're paying attention and you're alert, when you're very alert, your eyes are wide, your eyes are open.
这就是为什么这很难，我几乎无法睁开眼睛，这可能就是你现在的感受，但假设你在集中注意力并且你很警觉，当你非常警觉时，你的眼睛会睁大，你的眼睛会睁开。
As you get tired, your eyelids start to close.
当您感到疲倦时，您的眼睑开始闭合。
Blinks actually reset our perception of time and space.
眨眼实际上重置了我们对时间和空间的感知。
This was shown in a beautiful paper in Current Biology.
《当代生物学》上一篇精彩的论文展示了这一点。
I'll be sure to post the reference in the notes.
我一定会在注释中发布参考文献。
Andrew Huberman:
安德鲁·休伯曼：
Blinking, of course, is necessary to lubricate the eyes.
当然，眨眼对于润滑眼睛是必要的。
People blink because their eyes might get dry.
人们眨眼是因为眼睛可能会变干。
But if you can keep focus by blinking less and by focusing your eyes to a particular location — it's probably pretty creepy for you to experience as I'm doing this.
但是，如果你可以通过减少眨眼并将眼睛聚焦到特定位置来保持注意力，那么当我这样做时，你可能会感到非常毛骨悚然。
But the more that you can do this, the more that you can maintain a cone or a tunnel of mental focus.
但你越能做到这一点，你就越能保持精神集中的锥体或隧道。
So, I'm revealing my practice, which is that I've worked very hard through blinking contests with my 14-year-old niece, who still beats me every time and it really bothers me, but also just through my own self-practice of learning to blink less and focus my visual attention on a smaller region of space.
所以，我要透露一下我的做法，那就是我通过与我 14 岁的侄女进行眨眼比赛非常努力，她每次仍然打败我，这真的让我很困扰，但我也通过自己的自我练习，学会少眨眼，将视觉注意力集中在较小的空间区域。
Andrew Huberman:
安德鲁·休伯曼：
Now, for me, that's important because I'm mainly learning things on a computer screen.
现在，对我来说，这很重要，因为我主要在电脑屏幕上学习东西。
If you're going to be doing sport, it's quite a bit different and we can discuss how you might translate that to sport.
如果你打算从事运动，那就有点不同了，我们可以讨论如何将其转化为运动。
In fact, in the next episode, I'm going to talk all about how plasticity and the focus mechanisms relate to learning of movement practices and coordinated movements.
事实上，在下一集中，我将讨论可塑性和焦点机制如何与运动练习和协调运动的学习相关。
It's an entire discussion unto itself, but the same principle holds.
这本身就是一个完整的讨论，但同样的原则成立。
So, we need alertness.
所以，我们需要警惕。
You can get that through mental tricks of motivation, fear or love, whatever it is, pharmacology.
你可以通过动机、恐惧或爱等心理技巧来实现这一点，无论它是什么，药理学。
Please do it healthfully.
请健康地做。
Caffeine, if that's in your practice, you certainly want to be well hydrated.
咖啡因，如果你的练习中需要咖啡因，你当然希望保持充足的水分。
That actually will increase alertness.
这实际上会提高警觉性。
Andrew Huberman:
安德鲁·休伯曼：
Having a very full bladder will increase alertness, although you don't want your alertness to be so high that all you can think about is the fact that you have to go urinate, because that's very distracting.
膀胱非常充盈会提高警觉性，尽管您不希望自己的警觉性太高以至于您只能想到必须去小便，因为这会分散您的注意力。
You don't want your alertness to go through the roof.
你不希望你的警觉性达到极限。
You need focus and visual focus is the primary way in which we start to deploy these neurochemicals.
你需要注意力集中，而视觉焦点是我们开始部署这些神经化学物质的主要方式。
Now you may ask, "Well, what about the experiment where people were feeling this rotating drum or listening to the auditory cue?
Now you may ask, "Well, what about the experiment where people were feeling this rotating drum or listening to the auditory cue?
That doesn't involve vision at all." Ah.
这根本不涉及视觉。”啊。
If you look at people who are learning things with their auditory system, they will often close their eyes.
如果你观察那些用听觉系统学习东西的人，他们常常会闭上眼睛。
Andrew Huberman:
安德鲁·休伯曼：
That's not a coincidence.
这并非巧合。
If somebody is listening very hard, please don't ask them to look you directly in the eye while also asking that they listen to you, that's actually one of the worst ways to get somebody to listen to you.
如果有人很认真地听你说话，请不要要求他们直视你的眼睛，同时也要求他们听你说话，这实际上是让别人听你说话的最糟糕的方式之一。
If you say, "Now listen to me and look me in the eye," the visual system will take over and they'll see your mouth move, but they're going to hear their thoughts more than they're going to hear what you're saying.
如果你说，“现在听我说，看着我的眼睛”，视觉系统就会接管，他们会看到你的嘴在动，但他们会听到自己的想法，而不是听到你在说什么。
Closing the eyes is one of the best ways to create a cone of auditory attention, and this is what low vision or no vision folks do.
闭上眼睛是创造听觉注意力锥体的最佳方法之一，这就是视力低下或无视力的人所做的。
They have tremendous capacity to focus their attention in particular locations.
他们具有将注意力集中在特定地点的巨大能力。
Incidentally, does anyone know the two animals that have the best hearing in the world?
顺便问一下，有人知道世界上听力最好的两种动物吗？
Andrew Huberman:
安德鲁·休伯曼：
The absolute best hearing, many orders of magnitude better than humans.
绝对最好的听力，比人类好很多数量级。
It turns out it's the elephant — that might not surprise you, they have huge ears — and the moth, which probably will surprise you.
事实证明是大象——这可能不会让你感到惊讶，它们有巨大的耳朵——和飞蛾，这可能会让你感到惊讶。
I didn't even know that moths could hear, but now it explains why they're so hard to catch.
我什至不知道飞蛾能听到声音，但现在它解释了为什么它们如此难以捕捉。
If you are not sighted, you learn how to do this with your hearing.
如果您没有视力，您可以学习如何通过听力来做到这一点。
If you're somebody who braille reads, you learn how to do this with your fingers.
如果您是盲文阅读者，您就会学习如何用手指阅读盲文。
If you look at great piano players like Glenn Gould, they oftentimes will turn their head to the side.
If you look at great piano players like Glenn Gould, they oftentimes will turn their head to the side.
You think about some of the great musicians like Stevie Wonder that were blind, right?
你想想一些伟大的音乐家，比如史蒂夫·旺德，他们都是盲人，对吧？
He would look away because he had no reason to look at the keys.
他会把目光移开，因为他没有理由看钥匙。
But oftentimes, they'll orient an ear or one side of their head to the keys in the piano.
但通常情况下，他们会将一只耳朵或头部的一侧朝向钢琴的琴键。
Andrew Huberman:
安德鲁·休伯曼：
As I mentioned before, people who are nonsighted have better pitch.
正如我之前提到的，失明的人有更好的音调。
So, we have these cones of attention that we can devote.
因此，我们可以投入这些注意力锥。
For most people, vision is the primary way to train up this focus ability and these cones of attention.
对于大多数人来说，视觉是训练这种专注能力和注意力锥的主要方式。
So, you absolutely have to focus on the thing that you're trying to learn, and you will feel some agitation because of the epinephrine in your system.
因此，你绝对必须专注于你想要学习的事情，并且由于你的系统中存在肾上腺素，你会感到有些不安。
If you're feeling agitation and it's challenging to focus and you're feeling like you're not doing it right, chances are you're doing it right.
如果你感到焦躁，难以集中注意力，并且感觉自己做得不对，那么很可能你做得对。
You can practice this ability to stare for long periods of time without blinking.
您可以练习长时间凝视而不眨眼的能力。
Andrew Huberman:
安德鲁·休伯曼：
I know it's a little eerie for people to watch, but if your goal is to learn how to control that visual window for sake of controlling your focus, it can be an immensely powerful portal into these mechanisms of plasticity, because we know it engages things like nucleus basalis and these other brain stem mechanisms.
我知道这对人们来说有点奇怪，但如果你的目标是学习如何控制视觉窗口以控制你的注意力，那么它可能是进入这些可塑性机制的一个非常强大的门户，因为我们知道它涉及诸如基底核和其他脑干机制之类的东西。
I get a lot of questions about attention deficit hyperactivity disorder, ADHD, and attention deficit disorder.
我收到很多关于注意力缺陷多动障碍、注意力缺陷多动症和注意力缺陷障碍的问题。
Some people actually have clinically diagnosed ADD and ADHD.
有些人实际上已经临床诊断出ADD和ADHD。
If you do, you should certainly work with a good psychiatrist to try and figure out the right pharmacology and/or behavioral practices for you.
如果您这样做，您当然应该与一位优秀的精神科医生合作，尝试找出适合您的药理学和/或行为实践。
Many people, however, have given themselves a low-grade ADHD or ADD because of the way that they move through their world.
然而，许多人因为自己的生活方式而患有低度多动症或ADD。
Andrew Huberman:
安德鲁·休伯曼：
They are looking at their phone a lot of the time.
They are looking at their phone a lot of the time.
It's actually very easy to anchor your attention to your phone for the following reason.
实际上，由于以下原因，您很容易将注意力集中在手机上。
First of all, it's very restricted in size, so it's very easy to limit your visual attention to something about this big.
首先，它的尺寸非常有限，所以很容易将你的视觉注意力限制在这么大的东西上。
It's one of the design features of the phone.
这是手机的设计特点之一。
The other is that just as you've probably heard a picture is worth a thousand words, well, a movie is worth 10,000 pictures.
The other is that just as you've probably heard a picture is worth a thousand words, well, a movie is worth 10,000 pictures.
Anytime we're looking at things that have visual motion, our attentional system will naturally gravitate towards them, towards those movies.
Anytime we're looking at things that have visual motion, our attentional system will naturally gravitate towards them, towards those movies.
It's actually much harder to read words on a page than it used to be for many people, because we're used to seeing things spelled out for us in YouTube videos or videos where things move and are very dramatic.
对于许多人来说，阅读页面上的文字实际上比以前困难得多，因为我们习惯于在 YouTube 视频或视频中看到为我们拼写的内容，其中的内容会移动并且非常戏剧化。
Andrew Huberman:
安德鲁·休伯曼：
It is true that the more that we look at those motion stimuli, the more that we're seeing movies of things and things that are very dramatic and very intense, the worse we're getting at attending to things like text on a page or to listening to something like a podcast and extracting the information.
确实，我们看这些运动刺激越多，我们看的电影以及那些非常戏剧性和非常激烈的事情就越多，我们就越不擅长关注页面上的文本或收听播客等内容并提取信息。
So much so that I think many people have asked me, "Hey, why aren't you providing intense visuals for us to look at?" Well, frankly, it's because a lot of people are consuming this content through pure auditory, just by listening, and I want them to be able to digest all the material.
以至于我想很多人都问我，“嘿，你为什么不提供强烈的视觉效果供我们观看？”嗯，坦率地说，这是因为很多人通过纯粹的听觉，只是通过聆听来消费这些内容，我希望他们能够消化所有的材料。
Andrew Huberman:
安德鲁·休伯曼：
But in addition to that, if you think about the areas of life that dictate whether or not we become successful, independent, healthy individuals, most of those involve the kind of boring practices of digesting information on a page — boring because it's not as exciting in the moment perhaps as watching a movie or something being spoon fed to us.
但除此之外，如果你考虑一下生活中那些决定我们是否成为成功、独立、健康个体的领域，你会发现其中大多数都涉及消化页面上的信息的无聊做法——无聊是因为它可能不如看电影或用勺子喂给我们的东西那么令人兴奋。
But the more attention that we can put to something, even if it's fleeting and we feel like we're only getting little bits and pieces, shards of the information as opposed to the entire thing, that has a much more powerful effect in engaging this cholinergic system for plasticity than does for instance, watching a movie.
但是，我们对某件事投入的注意力越多，即使它转瞬即逝，我们感觉自己只得到了一些零碎的信息，而不是整个事物，这对调动胆碱能系统的可塑性具有比看电影更强大的效果。
That's because when we watch a movie, the entire thing can be great, it can be awesome, it can be this overriding experience, but I think for all those experiences, if you're somebody who's interested in building your brain and expanding your brain and getting better at various things, feeling better, doing better, et cetera, one has to ask, "How much of my neurochemical resources am I devoting to the passive experience of letting something just overwhelm me and excite me versus something that I'm really trying to learn and take away?" I enjoy movie content and TV content all the time.
这是因为当我们看一部电影时，整个事情可能很棒，可能很棒，它可能是压倒一切的体验，但我认为对于所有这些体验，如果你是一个对构建你的大脑、扩展你的大脑、在各种事情上变得更好、感觉更好、做得更好等等感兴趣的人，你必须问，“我有多少神经化学资源投入到让某些东西压倒我并让我兴奋的被动体验上，而不是我真正想学习和学习的东西上”带走？”我一直喜欢电影内容和电视内容。
I scroll Instagram often, but we are limited in the extent to which we can grab a hold of these acetylcholine release mechanisms or epinephrine.
我经常刷 Instagram，但我们对这些乙酰胆碱释放机制或肾上腺素的掌握程度有限。
Andrew Huberman:
安德鲁·休伯曼：
I think that we need to be careful that we don't devote all our acetylcholine and epinephrine, all our dopamine for that matter, to these passive experiences of things that are not going to enrich us and better us.
我认为我们需要小心，不要把所有的乙酰胆碱和肾上腺素，以及所有的多巴胺，都投入到这些不会丰富我们和使我们变得更好的事物的被动体验中。
So, that's a little bit of an editorial on my part, but the phone is rich with movies.
So, that's a little bit of an editorial on my part, but the phone is rich with movies.
It's rich with information.
它的信息丰富。
The real question is: is the information rich in, for us, in ways that grow us and cultivate smarter, more emotionally evolved people, or what's it doing for our physical wellbeing for that matter?
真正的问题是：对于我们来说，这些信息是否丰富，可以让我们成长并培养更聪明、情感更丰富的人，或者它对我们的身体健康有什么作用？
So, I don't want to tell people what to do or not to do, but think carefully about how often you're focusing on something and how good you are or poor you are at focusing on something that's challenging.
所以，我不想告诉人们该做什么或不该做什么，而是仔细想想你专注于某件事的频率以及你在专注于具有挑战性的事情上的表现有多好或多差。
Andrew Huberman:
安德鲁·休伯曼：
So, once you get this epinephrine, this alertness, you get the acetylcholine released and you can focus your attention, then the question is for how long?
所以，一旦你得到了这种肾上腺素，这种警觉性，你就得到了乙酰胆碱的释放，你就可以集中注意力，那么问题是持续多久？
In an earlier podcast, I talked about these ultradian cycles that last about 90 minutes.
In an earlier podcast, I talked about these ultradian cycles that last about 90 minutes.
The typical learning bout should be about 90 minutes.
典型的学习时间约为 90 分钟。
I think that learning bout will no doubt include 5 to 10 minutes of warm up period.
我认为学习比赛无疑会包括5到10分钟的热身期。
I think everyone should give themselves permission to not be fully focused in the early part of that bout, but in the middle of that bout for the middle hour or so, you should be able to maintain focus for about an hour or so.
我认为每个人都应该允许自己在比赛的早期部分不完全集中注意力，但是在比赛的中间大约一个小时左右，你应该能够保持注意力大约一个小时左右。
So, that for me means eliminating distractions.
所以，这对我来说意味着消除干扰。
That means turning off the Wi-Fi.
这意味着关闭 Wi-Fi。
I put my phone in the other room.
我把手机放在另一个房间了。
Andrew Huberman:
安德鲁·休伯曼：
If I find myself reflexively getting up to get the phone, I will take the phone and lock it in the car outside; if I find myself going to get it anyway.
If I find myself reflexively getting up to get the phone, I will take the phone and lock it in the car outside;如果我发现自己无论如何都会得到它。
I am guilty of giving away the phone for a period of time or even things more dramatic, I've thrown it up on my roof before so I can't get to it until the end of the day.
我因为在一段时间内放弃了手机甚至更戏剧性的事情而感到内疚，我之前把它扔到了屋顶上，所以直到一天结束我都无法拿到它。
That thing is pretty compelling and we come up with all sorts of reasons why we need to be in contact with it.
That thing is pretty compelling and we come up with all sorts of reasons why we need to be in contact with it.
But I encourage you to try experiencing what it is to be completely immersed in an activity where you feel the agitation that your attention is drifting, but you continually bring it back.
但我鼓励你尝试体验完全沉浸在一项活动中是什么感觉，在这种活动中，你会感到注意力分散而感到不安，但你会不断地把它拉回来。
That's an important point, which is that attention drifts, but we have to re-enter it.
这是很重要的一点，就是注意力发生了漂移，但是我们必须重新进入它。
We have to keep grabbing it back.
我们必须不断地把它夺回来。
Andrew Huberman:
安德鲁·休伯曼：
The way to do that if you're sighted is with your eyes.
The way to do that if you're sighted is with your eyes.
That as your attention drifts and you look away, you want to try and literally maintain visual focus on the thing that you're trying to learn.
That as your attention drifts and you look away, you want to try and literally maintain visual focus on the thing that you're trying to learn.
Feel free to blink of course, but you can greatly increase your powers of focus and the rates of learning, which is anchored in all the work of Merzenich, Hubel, Wiesel and others.
当然，你可以随意眨眼，但你可以极大地提高你的注意力和学习速度，这在梅泽尼奇、休贝尔、维塞尔和其他人的所有工作中都有体现。
Now, that's the trigger for plasticity.
现在，这就是可塑性的触发因素。
But the real secret is that neuroplasticity doesn't occur during wakefulness.
But the real secret is that neuroplasticity doesn't occur during wakefulness.
It occurs during sleep.
它发生在睡眠期间。
We now know that if you focus very hard on something for about 90 minutes or so, maybe you even do several bouts of that per day, if you can do that.
我们现在知道，如果你非常专注于某件事大约 90 分钟左右，如果你能做到的话，你甚至可以每天做几次这样的事情。
Some people can only do one focus bout of learning.
有些人只能进行一次集中学习。
Andrew Huberman:
安德鲁·休伯曼：
That night and the following nights while you sleep, the neural circuits that were highlighted, if you will, with acetylcholine transmission will strengthen and other ones will be lost, which is wonderful because that's the essence of plasticity.
那天晚上和接下来的晚上，当你睡觉时，如果你愿意的话，通过乙酰胆碱传输而突出的神经回路将会加强，而其他神经回路将会消失，这很棒，因为这就是可塑性的本质。
What it means is that when you eventually wake up a couple days or a week later, you will have acquired the knowledge forever unless you go through some process to actively unlearn it.
这意味着当你最终在几天或一周后醒来时，你将永远获得这些知识，除非你经历一些过程来主动忘记它。
We will talk about unlearning in a later episode.
We will talk about unlearning in a later episode.
So, mastering sleep is key in order to reinforce the learning that occurs.
So, mastering sleep is key in order to reinforce the learning that occurs.
But let's say you get a really poor night of sleep after a bout of learning.
但假设你在学习了一段时间后晚上睡得很差。
Chances are if you sleep the next night or the following night, that learning will occur.
如果你第二天晚上或后天晚上睡觉，这种学习很可能就会发生。
There's a stamp in the brain where the acetylcholine was released.
There's a stamp in the brain where the acetylcholine was released.
Andrew Huberman:
安德鲁·休伯曼：
It actually marks those synapses neurochemically and metabolically so that those synapses are more biased to change.
它实际上在神经化学和代谢上标记了这些突触，因此这些突触更容易发生变化。
Now if you don't ever get that deep sleep, then you probably won't get those changes.
现在，如果你没有得到深度睡眠，那么你可能不会得到这些改变。
There's also a way in which you can bypass the need for deep sleep, at least partially, by engaging in what I call non-sleep deep rest, these NSDR protocols.
还有一种方法可以让你至少部分地绕过深度睡眠的需要，通过参与我所说的非睡眠深度休息，这些 NSDR 协议。
But I just want to discuss the science of this.
但我只是想讨论一下这个问题的科学性。
There was a paper that was published in Cell Reports last year.
去年《Cell Reports》上发表了一篇论文。
It was a spatial memory task, actually a quite difficult one where they had to remember the sequence of lights lighting up.
这是一项空间记忆任务，实际上是一项相当困难的任务，他们必须记住灯亮起的顺序。
If they're just two or three lights in a particular sequence, it's easy.
如果它们只是按特定顺序排列的两三个灯，那就很容易了。
But as you get up to 15 or 16 lights and then numbers in the sequence, it actually gets quite challenging.
但当你获得多达 15 或 16 个灯以及序列中的数字时，它实际上变得相当具有挑战性。
Andrew Huberman:
安德鲁·休伯曼：
If immediately after, and it was immediately after the learning, the actual performance of this task, people took a 20-minute non-sleep deep rest protocol or took a shallow nap — so, lying down, feet slightly elevated perhaps, just closing their eyes, no sensory input.
如果紧接着，也就是在学习、实际执行这项任务之后，人们会采取 20 分钟的非睡眠深度休息方案或小睡一下——所以，躺下，双脚可能稍微抬高，只是闭上眼睛，没有任何感官输入。
The rates of learning were significantly higher for that information then were they to just a good night's sleep the following night.
与第二天晚上睡个好觉相比，这些信息的学习率明显更高。
So, you can actually accelerate learning with these NSDR protocols or with brief naps, 90 minutes or less.
因此，您实际上可以通过这些 NSDR 协议或短暂的小睡（90 分钟或更短时间）来加速学习。
So, the key to plasticity in childhood is to be a child.
所以，童年可塑性的关键是成为一个孩子。
The key to plasticity in adulthood is to engage alertness, engage focus, and then to engage non-sleep deep rest and deep sleep while you are in your typical bout of sleep.
成年期可塑性的关键是保持警觉、集中注意力，然后在典型的睡眠周期中进行非睡眠深度休息和深度睡眠。
I always get asked, "How many bouts of learning can I perform?"
我总是被问到：“我可以进行多少次学习？”
Andrew Huberman:
安德鲁·休伯曼：
Well, I know people that train up these visual focus mechanisms to the point where they can do several 90-minute bouts throughout the day, as many as three or four.
嗯，我知道有人将这些视觉聚焦机制训练到可以在一天中进行几次 90 分钟的训练，多达三到四次。
Some of them are also inserting non-sleep deep rest as well.
他们中的一些人还插入非睡眠深度休息。
Now that can get pretty tricky.
现在这可能会变得非常棘手。
A lot of people find that they can recover best from these intense bouts of focused learning by doing some motor activity, where you get into self-generated optic flow.
许多人发现，通过进行一些运动活动（进入自我生成的光流），他们可以从这些激烈的集中学习中恢复得最好。
That should make sense.
这应该是有道理的。
If you've ever heard me lecture about stress, which I've done a little bit in various podcasts, when we are in a mode of self-generated optic flow like walking or running or cycling and things are just floating past us on our retina — we're not really looking anywhere in particular, so this is the opposite of a tight window of focus — when we do that, there are areas of the brain, like the amygdala, which are involved in releasing epinephrine and create alertness.
如果你听过我关于压力的演讲，我在各种播客中做过一些演讲，当我们处于一种自生光流模式时，比如步行、跑步或骑自行车，事物只是在我们的视网膜上从我们身边飘过——我们并没有真正看任何地方，所以这与紧密的焦点窗口相反——当我们这样做时，大脑中的某些区域，如杏仁核，参与释放肾上腺素并产生警觉性。
At the extremes, it creates fear, but certainly alertness.
在极端情况下，它会产生恐惧，但肯定会引起警觉。
Those all shut down.
这些都关掉了
So, it's its own form of non-sleep deep rest.
因此，它是一种非睡眠深度休息的独特形式。
So, some people find it much more pleasurable and practical to engage in a focused bout of learning and then go do some activity that involves what we would essentially call wordlessness, where you're not really thinking about much of anything.
因此，有些人发现，集中精力学习，然后去做一些我们称之为“无言”的活动，即你不会真正思考太多事情，会更愉快、更实际。
So, for those of you that listen to audiobooks or podcasts while you run, you may want to consider whether or not that's how you want to spend your time.
因此，对于那些在跑步时听有声读物或播客的人来说，您可能需要考虑这是否是您想要度过时间的方式。
Andrew Huberman:
安德鲁·休伯曼：
Now, I'd love it if you were listening to this podcast while you run or cycle, but I'm much more interested in you actually getting the benefits of neuroplasticity than just listening to me for sake of listening to me.
现在，如果你在跑步或骑自行车时收听这个播客，我会很高兴，但我更感兴趣的是你真正获得神经可塑性的好处，而不是仅仅为了听我的而听我的。
So, for many people, letting the mind drift, where it's not organized in thought after a period of very deliberate focused effort, is the best way to accelerate learning and depth of learning.
因此，对于许多人来说，经过一段时间的刻意集中努力后，让思维飘忽不定，在思想上没有组织起来，是加速学习和学习深度的最佳方法。
There are good scientific data to support these sorts of things, including the Cell Reports paper that I mentioned a few moments ago.
有很好的科学数据可以支持这些事情，包括我刚才提到的《细胞报告》论文。
I want to synthesize some of the information that we've covered up until now.
我想综合一下我们到目前为止所涵盖的一些信息。
This entire month is about neuroplasticity.
这整个月都是关于神经可塑性的。
Today's episode is covered a lot, but by no means has it covered all of the potential for neuroplasticity and protocols for plasticity.
今天的节目涵盖了很多内容，但绝不涵盖神经可塑性和可塑性协议的所有潜力。
Andrew Huberman:
安德鲁·休伯曼：
We will get into all of it, but today, I want to make sure that these key elements that form the backbone of neuroplasticity are really embedded in people's minds.
我们将深入探讨所有这些内容，但今天，我想确保这些构成神经可塑性支柱的关键要素真正根植于人们的头脑中。
First of all, plasticity occurs throughout the lifespan.
首先，可塑性贯穿整个生命周期。
Early, from birth until 25, mere exposure to a sensory event can create plasticity.
早期，从出生到 25 岁，仅仅接触感官事件就可以创造可塑性。
That could be a good thing or a bad thing.
这可能是一件好事，也可能是一件坏事。
We're going to talk about unlearning the bad stuff, traumas, et cetera in a subsequent episode this month.
我们将在本月的后续节目中讨论忘记坏事、创伤等。
If you want to learn as an adult, you have to be alert.
如果你想像成年人一样学习，你必须保持警惕。
It might seem so obvious, but I think a lot of people don't think about when in their 24-hour cycle they're most alert.
这看起来似乎很明显，但我认为很多人都没有想到在 24 小时周期中什么时候他们最警觉。
There are four episodes devoted to that 24-hour cycle and the cycles of alertness and sleep.
有四集专门讲述 24 小时循环以及警觉和睡眠的循环。
Andrew Huberman:
安德鲁·休伯曼：
I encourage you to listen to those if you haven't had the opportunity to yet or just ask your yourself, "When during the day do you typically tend to be most alert?" That will afford you an advantage in learning specific things during that period of time.
如果您还没有机会的话，我鼓励您听听这些内容，或者问问自己：“一天中什么时候您通常最警觉？”这将为您在那段时间学习特定事物提供优势。
So, don't give up that period of time for things that are meaningless, useless, or not aligned with your goals.
所以，不要为了那些无意义、无用或与你的目标不相符的事情而放弃那段时间。
That would be a terrible time to get into passive observance or just letting your time get soaked away by something.
这将是一个糟糕的时刻，让你陷入被动的遵守或只是让你的时间被某些事情侵占。
That is a valuable asset.
这是一笔宝贵的资产。
That epinephrine released from your brain stem is going to occur more readily at particular phases of your 24-hour cycle than others, during the waking phase of course.
脑干释放的肾上腺素在 24 小时周期的特定阶段比其他阶段更容易发生，当然是在清醒阶段。
You should know when those are.
你应该知道这些是什么时候。
Andrew Huberman:
安德鲁·休伯曼：
And then you could start to think about the behavioral practices, maybe the pharmacologic practices like caffeine, hydration, et cetera, that will support heightened levels of alertness.
然后你可以开始考虑行为实践，也许是药理学实践，如咖啡因、水合等，这将有助于提高警觉水平。
Attention is something that can be learned, and attention is critical for creating that condition where whatever it is that you are engaging in will modify your brain in a way that you won't have to spend so much attention on it going forward.
注意力是可以学习的东西，而注意力对于创造这样的条件至关重要，无论你正在从事什么，都会以一种方式改变你的大脑，让你以后不必花太多的注意力。
That's the essence of plasticity, that things will eventually become reflexive.
这就是可塑性的本质，事物最终会变得自反。
The language that you're learning, the motor movement, the cognitive skill, the ability to suppress an emotional response or to engage in emotional response, depending on what your goals are and what's appropriate for you.
您正在学习的语言、运动、认知技能、抑制情绪反应或参与情绪反应的能力，取决于您的目标是什么以及什么适合您。
Andrew Huberman:
安德鲁·休伯曼：
Increasing acetylcholine can be accomplished pharmacologically through nicotine.
增加乙酰胆碱可以通过尼古丁在药理学上实现。
However, there are certain dangers for many people to do that as well as a cost, financial cost.
然而，对于许多人来说，这样做存在一定的危险以及成本、财务成本。
Learning how to engage the cholinergic system through the use of the visual system.
学习如何通过使用视觉系统来参与胆碱能系统。
Practicing how long can you maintain focus with blinks as you need them, but how long can you maintain visual focus on a target, just on a piece of paper set a few feet away in the room or at the level of your computer screen?
练习在需要时通过眨眼可以保持注意力多长时间，但是你可以将视觉焦点保持在目标上多长时间，目标就在房间几英尺外或电脑屏幕水平的一张纸上？
These are actually things that people do in communities where high levels of visual focus are necessary.
这些实际上是人们在需要高度视觉聚焦的社区中所做的事情。
Now, the other way to get high levels of visual focus and alertness is to have a panic or to have a situation that's very, very bad.
现在，获得高度视觉焦点和警觉性的另一种方法是感到恐慌或处于非常非常糟糕的情况。
Andrew Huberman:
安德鲁·休伯曼：
You'll be immediately focused on everything related to that situation, but that's unfortunate.
你会立即关注与该情况相关的所有事情，但不幸的是。
What we're really talking about here is trying to harness the mechanisms of attention and get better at paying attention.
我们在这里真正讨论的是尝试利用注意力机制并更好地集中注意力。
You may want to do that with your auditory system, not with your visual system, either because you're low vision or no vision or because you're trying to learn something that relates more to sounds than to what you see.
你可能想用你的听觉系统而不是你的视觉系统来做到这一点，要么因为你视力低下或没有视力，要么因为你正在尝试学习一些与声音相关而不是与你所看到的东西相关的东西。
But for most people, they're trying to learn information, cognitive information, or they're trying to learn how to hear the nuance in their partner's explanations of their emotionally challenging events, et cetera.
但对于大多数人来说，他们正在尝试学习信息、认知信息，或者他们正在尝试学习如何听到伴侣对他们的情绪挑战事件的解释中的细微差别，等等。
Andrew Huberman:
安德鲁·休伯曼：
Just remember, by the way, what I said earlier, which is that if you really want somebody to listen to you and really hear what you're saying and what's underlying it, you should not and cannot expect them to look directly at you while you do that.
顺便说一下，请记住我之前所说的，那就是，如果你真的想让别人听你说话，真正听到你在说什么及其背后的含义，那么你不应该也不能指望他们在你这样做时直视你。
That's actually going to limit their ability to focus.
这实际上会限制他们集中注意力的能力。
I'm trying to rescue a few folks out there who might be in this struggle.
我正在努力拯救一些可能陷入这场斗争的人。
I, of course, have never been in this struggle, and that was supposed to be a joke.
当然，我从来没有参与过这场斗争，这应该是一个笑话。
I'm very familiar with that struggle, but I know that one can get better at listening, one can get better at learning, one can get better at all sorts of things by anchoring in these mechanisms.
我对这种斗争非常熟悉，但我知道，通过锚定这些机制，一个人可以更好地倾听，一个人可以更好地学习，一个人可以在各种事情上做得更好。
Now, of course, you can also combine protocols.
当然，现在您还可以组合协议。
You can decide to combine pharmacology with these learning practices.
您可以决定将药理学与这些学习实践结合起来。
Andrew Huberman:
安德鲁·休伯曼：
Many people in communities do that.
社区中的许多人都这样做。
Many people are doing that naturally by drinking their coffee right before they do their learning.
许多人在学习之前就喝咖啡，自然地做到了这一点。
But I would also encourage you to think about how long those learning bouts are.
但我也鼓励你考虑一下这些学习时间有多长。
If you think you have ADD or ADHD, see a clinician, but you should also ask yourself, are you giving up the best period of focus that you have each day naturally to some other thing like social media or some other activity that doesn't serve you well or are you devoting that period to the opportunity to learn?
如果您认为自己患有注意力缺陷多动障碍（ADD）或多动症（ADHD），请去看临床医生，但您也应该问自己，您是否放弃了每天自然而然的最佳注意力集中时间，转而从事其他对您不利的事情，例如社交媒体或其他对您没有好处的活动，或者您是否将这段时间用于学习机会？
You should also ask yourself whether or not you're trying to focus too much for too long during the day.
您还应该问自己是否在一天中太长时间集中注意力。
I know some very high-performing individuals, very high-performing in a variety of context, and none of them are focused all day long.
我认识一些表现非常出色的人，他们在各种环境下都表现非常出色，但他们中没有一个人是整天专注的。
Andrew Huberman:
安德鲁·休伯曼：
Many of them take walks down the hallway, sometimes mumbling to themselves or not paying attention to anything else.
他们中的许多人沿着走廊散步，有时自言自语或不注意其他任何事情。
They go for bike rides.
他们去骑自行车。
They take walks.
他们散步。
They are not trying to engage their mind at maximum focus all the time.
他们并没有试图始终全神贯注。
Very few people do that because we learn best in these 90-minute bouts inside of one of these ultradian cycles.
很少有人这样做，因为我们在超日周期之一的 90 分钟回合中学习得最好。
I should repeat again that within that 90-minute cycle, you should not expect yourself to focus for the entire period of one 90-minute cycle.
我要再次重申的是，在 90 分钟的周期内，你不应该期望自己在一个 90 分钟的周期的整个时间内都能集中注意力。
The beginning and end are going to be a little bit flickering in and out of focus.
开始和结束的焦点会有点闪烁。
How do you know when one of these 90-minute cycles is starting?
您如何知道这些 90 分钟周期之一何时开始？
Well, typically when you wake up is the beginning of the first 90-minute cycle.
通常，当您醒来时，第一个 90 分钟周期就开始了。
It's not down to the minute.
事情还没有具体到分钟。
Andrew Huberman:
安德鲁·休伯曼：
You'll be able to tap into your sense of these 90-minute cycles as you start to engage in these learning practices, should you choose.
当您开始参与这些学习实践时，您将能够利用这些 90 分钟周期的感觉（如果您选择的话）。
And then of course, getting some non-sleep deep rest or just deliberate disengagement such as walking or running or just sitting eyes closed or eyes open mindlessly, it might seem, in a chair, just letting your thoughts move around after a learning bout will accelerate the rate of plasticity.
当然，进行一些非睡眠深度休息，或者只是刻意地放松一下，比如散步或跑步，或者只是闭上眼睛或睁开眼睛，无意识地坐着，在学习回合后，坐在椅子上，让你的思想四处走动，似乎会加快可塑性的速度。
That's been shown in quality peer-reviewed studies.
高质量的同行评审研究已经证明了这一点。
And then of course, deep sleep.
然后当然是深度睡眠。
So, what we can start to see is that plasticity is your natural right early in life, but after about age 25, you have to do some work in order to access it.
所以，我们可以开始看到的是，可塑性是你在生命早期的天赋权利，但在 25 岁左右之后，你必须做一些工作才能获得它。
Andrew Huberman:
安德鲁·休伯曼：
But fortunately, these beautiful experiments of Hubel and Wiesel and Merzenich and Weinberger and others point in the direction of what allows us to achieve plasticity.
但幸运的是，Hubel、Wiesel、Merzenich、Weinberger 等人的这些精彩实验为我们实现可塑性指明了方向。
It points to the neurochemicals and the circuits, and we now have behavioral protocols that allow us to do that.
它指向神经化学物质和回路，我们现在有了允许我们做到这一点的行为协议。
I also really want to emphasize that there's an entire other aspect of behavioral practices that will allow us to engage in plasticity that don't involve intense focus and emotionality, but involve a lot of repetition.
我还想强调的是，行为实践的另一个方面可以让我们进行可塑性，这种可塑性不涉及强烈的注意力和情感，但涉及大量的重复。
So, there's another entire category of plasticity that involves doing what seemed like almost mundane things, but doing them over and over again repeatedly and incorporating the reward system that involves dopamine.
因此，还有另一类完整的可塑性，涉及做看似平凡的事情，但一遍又一遍地重复做这些事情，并纳入涉及多巴胺的奖励系统。
So, today, I talked about the plasticity that comes from extreme focus.
所以，今天，我谈论了来自极度专注的可塑性。
Andrew Huberman:
安德鲁·休伯曼：
You would get that extreme focus and alertness naturally through a hard or difficult event that you didn't want.
通过你不想要的艰难或困难的事件，你会自然地获得极度的专注和警觉。
That's the kind of stinger, but your brain is designed to keep you safe, so, it wants to get one trial learning from things like touching a hot stove or engaging with a really horrible person.
这就是那种毒刺，但你的大脑是为了保证你的安全而设计的，所以，它想要尝试从触摸热炉子或与一个非常可怕的人交往等事情中学习。
You can get incredible plasticity of positive experiences of things that you want by engaging this high focus regime and then rest, non-sleep deep rest and sleep.
通过这种高度专注的状态，然后休息，非睡眠深度休息和睡眠，你可以获得令人难以置信的可塑性，对你想要的事物进行积极的体验。
There's another aspect of plasticity which we will explore next episode, as well as when we explore movement based practices for enhancing plasticity and plasticity of movement itself.
我们将在下一集探讨可塑性的另一个方面，以及当我们探索基于运动的实践来增强可塑性和运动本身的可塑性时。
Those are not of the high attention, high emotionality or in the intensity of the experiences that I described today.
这些并不是我今天所描述的高度关注、高度情绪化或强度的经历。
Andrew Huberman:
安德鲁·休伯曼：
Those are more about repetition and reward and repeat, repetition, reward, repeat.
这些更多的是关于重复和奖励以及重复、重复、奖励、重复。
They are used for a distinctly different category of behavioral change, more of which relate to habits as opposed to learning of particular types of information that allow us to perform physically, cognitively, or adjust our emotional system.
它们用于明显不同类别的行为改变，其中更多与习惯有关，而不是学习允许我们进行身体、认知或调整情绪系统的特定类型的信息。
So, I'm going to stop there.
那么，我就到此为止。
I'm sure there are a lot of questions.
我确信还有很多问题。
Please put your questions in the comment section below, and please remember that this entire month we're going to be exploring neuroplasticity.
请将您的问题放在下面的评论部分，请记住，整个月我们将探索神经可塑性。
So, this discussion/lecture, I wish it was more of a back and forth, but this is what the format offers us.
所以，这次讨论/讲座，我希望它更多的是来回，但这就是这种格式为我们提供的。
So, please do put your questions in the comment section and I will address them in the other episodes coming soon on neuroplasticity.
因此，请务必在评论部分提出您的问题，我将在即将推出的有关神经可塑性的其他剧集中解决这些问题。
Andrew Huberman:
安德鲁·休伯曼：
As I say that, I'm reminded that many of you are listening to this on Apple or Spotify, and therefore, there isn't an opportunity to leave comments aside from the rating section on Apple.
当我这么说时，我想起你们中的许多人正在 Apple 或 Spotify 上收听此节目，因此，除了 Apple 的评级部分之外，没有机会留下评论。
So, if you have specific topics related to neuroplasticity that you would like me to cover in the subsequent episodes this month, please go to the YouTube, subscribe, but as well, please put your question in the comment section for this episode and I'll be sure to read them and respond.
因此，如果您希望我在本月的后续剧集中介绍与神经可塑性相关的特定主题，请访问 YouTube，订阅，但也请在本集的评论部分提出您的问题，我一定会阅读并回复。
Many of you have very graciously asked how you can help support the Huberman Lab podcast.
你们中的许多人都非常客气地询问如何帮助支持 Huberman 实验室播客。
Best way to do that is to subscribe on YouTube.
最好的方法是在 YouTube 上订阅。
You might want to also hit the notification button so that you don't miss any upcoming episodes.
您可能还想点击通知按钮，这样您就不会错过任何即将播出的剧集。
Leave a comment as well.
也发表评论。
Andrew Huberman:
安德鲁·休伯曼：
If you go to Apple, you can give us a five-star rating and there's a place there where also you can leave a comment.
如果你去苹果，你可以给我们五星级的评价，并且那里有一个地方你也可以发表评论。
If you prefer to listen on Spotify, subscribe and download on Spotify.
如果您喜欢在 Spotify 上收听，请在 Spotify 上订阅和下载。
In addition, it's always helpful if you recommend the podcast to your friends and family and others who you think might benefit from the information.
此外，如果您将播客推荐给您的朋友、家人以及您认为可能会从该信息中受益的其他人，这总是有帮助的。
As well, please check out our sponsors.
另外，请查看我们的赞助商。
That's a great way to help us.
这是帮助我们的好方法。
Thanks so much for your time and attention, and as always, thank you for your interest in science.
非常感谢您的时间和关注，并一如既往地感谢您对科学的兴趣。