How to Improve Skin Health & Appearance

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today we are discussing skin health.

今天我们讨论的是皮肤健康。

Our skin is an incredibly important organ, not just for our appearance or because it serves as a barrier to the other organ systems of the body, but because it actually reflects the health status of all the other organs and systems in our body, including our brain.

我们的皮肤是一个非常重要的器官，不仅是为了我们的外表或作为身体其他器官系统的屏障，而且因为它实际上反映了我们身体中所有其他器官和系统的健康状况，包括我们的大脑。

As well, you'll learn today about the direct and reciprocal relationship between the immune system and our skin.

此外，您今天还将了解免疫系统与我们的皮肤之间的直接和相互关系。

And if you think about it, you've seen this relationship in action before.

如果你仔细想想，你以前就见过这种关系的实际情况。

When any of us is feeling fatigued or sick, the color, the tone of our skin tends to be a bit, quote-unquote, "off," at least for us, relative to what it normally is.

当我们任何人感到疲劳或生病时，至少对我们来说，相对于正常情况，我们皮肤的颜色、色调往往会有点“不正常”。

Conversely, when we are feeling particularly well-rested and vibrant and healthy, our skin reflects that.

相反，当我们感觉休息得特别好、充满活力和健康时，我们的皮肤就会反映出来。

So today we will discuss the skin as an organ.

所以今天我们将讨论皮肤作为一个器官。

We'll talk a little bit about the biology of skin so that everybody's on board the nomenclature of the different cell types in the skin and how they're affected by various things.

我们将讨论一些关于皮肤的生物学，以便每个人都了解皮肤中不同细胞类型的命名法以及它们如何受到各种因素的影响。

And then we will discuss those things, such as sunlight and sun exposure as it relates to skin cancers.

然后我们将讨论这些事情，例如阳光和阳光照射与皮肤癌的关系。

We'll talk about sunscreens, of course, something that I know garners a lot of interest these days, and even some controversy.

当然，我们会讨论防晒霜，我知道这几天引起了很多人的兴趣，甚至引起了一些争议。

We will talk about common conditions of skin that concern people such as acne, rosacea, psoriasis, eczema, and of course, we will talk about so-called anti-aging treatments for skin.

我们将讨论与人们有关的常见皮肤状况，例如痤疮、红斑痤疮、牛皮癣、湿疹，当然，我们还将讨论所谓的皮肤抗衰老治疗。

That is, the things that can be done to help reduce the degradation of the protein components in skin, things like collagen, things that you can do to improve collagen turnover, as well as elastin.

也就是说，可以采取一些措施来帮助减少皮肤中蛋白质成分的降解，例如胶原蛋白、改善胶原蛋白周转以及弹性蛋白等。

These are other proteins within skin that give skin its youthful, or in some cases where it's degenerative, non-youthful appearance, things like wrinkles and sagging skin.

这些是皮肤内的其他蛋白质，可以使皮肤保持年轻，或者在某些情况下使皮肤出现退化、不年轻的外观，例如皱纹和下垂的皮肤。

So we'll talk about all of that.

所以我们将讨论所有这些。

We'll also talk about the various products that have been developed in order to treat wrinkles, treat sagging skin, reverse acne, et cetera.

我们还将讨论为治疗皱纹、治疗皮肤下垂、逆转痤疮等而开发的各种产品。

We'll talk about which ones are safe, which ones are not safe, and which ones for which there still is no clear answer.

我们将讨论哪些是安全的，哪些是不安全的，哪些仍然没有明确的答案。

I want to make very clear here at the outset that while I'll discuss various skin products during today's episode, I nor the podcast has any financial relationship to those products.

我想首先在此明确表示，虽然我将在今天的节目中讨论各种皮肤产品，但我或播客与这些产品没有任何财务关系。

I will provide examples of certain products and provide a few links in the show note captions, but I want to point out that those serve merely as examples that I found during researching this episode, which by the way, included speaking to several board-certified dermatologists, including a dermatologist expert in oncology, cancers of the skin.

我将提供某些产品的示例，并在节目注释标题中提供一些链接，但我想指出的是，这些仅仅是我在研究本集期间发现的示例，顺便说一下，其中包括与几位经过委员会认证的皮肤科医生的交谈，其中包括肿瘤学、皮肤癌方面的皮肤科医生专家。

So by the end of today's episode, you will have a much clearer understanding about skin and what it is at the level of biology and function, its relationship to other systems in the body, including the immune system and gut microbiome, and you will be armed with the knowledge to make the best possible decisions for you in terms of skin health and skincare, depending on your age, your goals, and any current conditions you may have.

因此，在今天的节目结束时，您将对皮肤及其在生物学和功能层面上的含义、皮肤与体内其他系统（包括免疫系统和肠道微生物组）的关系有更清晰的了解，并且您将掌握相关知识，以便根据您的年龄、目标和当前可能患有的任何状况，在皮肤健康和护肤方面做出最佳决策。

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

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

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

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

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

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Our first sponsor is Joovv.

我们的第一个赞助商是Joovv。

Joovv makes medical-grade red light therapy devices.

Joovv 生产医疗级红光治疗设备。

Now, if there's one thing I've consistently emphasized on this podcast, it's the incredible impact that light can have on our biology.

现在，如果我在这个播客中一直强调一件事，那就是光对我们的生物学产生的令人难以置信的影响。

Now, in addition to sunlight, red light and near-infrared light have been shown to have positive effects on improving numerous aspects of cellar and organ health, including faster muscle recovery, improved skin health and wound healing, even improvements in acne, reducing pain and inflammation, improving mitochondrial function, and even improving vision itself.

现在，除了阳光之外，红光和近红外光已被证明对改善地窖和器官健康的许多方面具有积极作用，包括更快的肌肉恢复、改善皮肤健康和伤口愈合，甚至改善痤疮、减轻疼痛和炎症、改善线粒体功能，甚至改善视力本身。

What sets Joovv lights apart and why they're my preferred red light therapy devices, is that they use clinically proven wavelengths, meaning it uses specific wavelengths of red light and near-infrared light in combination to trigger the optimal cellar adaptations.

Joovv 灯的与众不同之处以及它们成为我首选红光治疗设备的原因在于它们使用经过临床验证的波长，这意味着它结合使用特定波长的红光和近红外光来触发最佳的酒窖适应。

Personally, I use the Joovv handheld light both at home and when I travel.

就我个人而言，我在家中和旅行时都会使用 Joovv 手持灯。

It's only about the size of a sandwich, so it's super portable and convenient to use.

它只有三明治大小，因此超级便携且使用方便。

I also have a Joovv whole body panel, and I use that about three or four times per week.

我还有一个 Joovv 全身面板，我每周大约使用三到四次。

If you'd like to try Joovv, you can go to Joovv, spelled J-O-O-V-V, .com/huberman.

如果您想尝试 Joovv，可以访问 Joovv，拼写为 J-O-O-V-V，.com/huberman。

Joovv is offering an exclusive discount to all Huberman Lab listeners with up to $400 off select Joovv products.

Joovv 向所有 Huberman Lab 听众提供独家折扣，精选 Joovv 产品最高可享受 400 美元的折扣。

Again, that's Joovv, J-O-O-V-V, .com/huberman to get $400 off select Joovv products.

同样，Joovv、J-O-O-V-V、.com/huberman 精选 Joovv 产品可享受 400 美元优惠。

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

今天的节目也是由 BetterHelp 为我们带来的。

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

BetterHelp 提供由持证治疗师完全在线进行的专业治疗。

I've been doing weekly therapy for over three decades.

三十多年来我每周进行一次治疗。

Initially, I didn't have a choice.

最初，我别无选择。

It was a condition of being allowed to stay in school, but pretty soon I realized that therapy is critical to overall health.

这是被允许留在学校的一个条件，但很快我就意识到治疗对整体健康至关重要。

In fact, I consider doing regular therapy just as important as getting regular physical exercise, which of course I also do every week.

事实上，我认为定期治疗与定期进行体育锻炼一样重要，当然我每周都会进行体育锻炼。

Research tells us that excellent therapy includes three critical ingredients.

研究告诉我们，优秀的治疗包括三个关键要素。

The first ingredient is a strong rapport between you and the therapist, somebody that you can really trust and talk to about the issues that are concerning you.

第一个要素是你和治疗师之间建立牢固的关系，治疗师是你可以真正信任的人，可以与他谈论你所关心的问题。

Second, great therapy should provide support in the form of emotional support or directed guidance towards the issues you're facing.

其次，出色的治疗应该以情感支持或针对您面临的问题的定向指导的形式提供支持。

And third, excellent therapy should provide insights either directly from the therapist or that you arrive at that you would have otherwise not been able to arrive at had you not had that emotional support and strong rapport.

第三，优秀的治疗应该提供直接来自治疗师的见解，或者让您获得如果没有情感支持和牢固的融洽关系就无法获得的见解。

With BetterHelp, they make it easy for you to find an expert therapist with whom you can have those three critical components.

通过 BetterHelp，您可以轻松找到专业治疗师，通过他您可以拥有这三个关键要素。

And because BetterHelp is carried out entirely online, it can mesh well with your schedule.

由于 BetterHelp 完全在线进行，因此它可以很好地配合您的日程安排。

You don't have to commute anywhere.

您不必去任何地方通勤。

You don't have to find parking.

您不必寻找停车位。

You can fit it into essentially any schedule.

您几乎可以将其融入任何日程安排中。

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

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

Again, that's betterhelp.com/huberman.

再说一次，这是 betterhelp.com/huberman。

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

今天的节目也是ROKA给我们带来的。

ROKA makes eyeglasses and sunglasses that are of the absolute highest quality.

ROKA 生产绝对最高品质的眼镜和太阳镜。

I've spent a lifetime working on the biology of the visual system, and I can tell you that your visual system has to contend with an enormous number of different challenges in order for you to be able to see clearly from moment to moment.

我花了一生的时间研究视觉系统的生物学，我可以告诉你，你的视觉系统必须应对大量不同的挑战，才能让你时时刻刻都能看得清楚。

ROKA understands all of that and has designed all of their eyeglasses and sunglasses with the biology of the visual system in mind.

ROKA 了解这一切，并在设计所有眼镜和太阳镜时都考虑到了视觉系统的生物学原理。

ROKA eyeglasses and sunglasses were first designed for use in sport, in particular for things like running and cycling, and as a consequence, ROKA frames are extremely lightweight, so much so that most of the time you don't even remember that you're wearing them.

ROKA 眼镜和太阳镜最初设计用于运动，特别是跑步和骑自行车等运动，因此，ROKA 镜架非常轻巧，以至于大多数时候您甚至不记得自己戴着它们。

And they're also designed so that they don't slip off, even if you get sweaty.

而且它们的设计即使出汗也不会滑落。

Now, even though ROKA eyeglasses and sunglasses were initially designed for sport, they now have many different frames and styles, all of which can be used not just for sport, but also for wearing out to dinner, to work, essentially any time and any setting.

现在，尽管 ROKA 眼镜和太阳镜最初是为运动而设计的，但现在它们有许多不同的镜框和款式，所有这些不仅可以用于运动，还可以在外出就餐、工作时佩戴，基本上可以在任何时间和任何环境下佩戴。

I wear ROKA readers at night or ROKA eyeglasses if I'm driving at night, and I wear ROKA sunglasses in the middle of the day, any time it's too bright for me to see clearly.

我在晚上戴 ROKA 阅读器，如果晚上开车，我会戴 ROKA 眼镜；在中午，任何时候光线太亮而看不清楚的时候，我都会戴 ROKA 太阳镜。

My eyes are somewhat sensitive, so I need that.

我的眼睛有点敏感，所以我需要它。

I do not wear sunglasses in the morning when I'm getting my morning sunlight viewing for sake of setting my circadian rhythm.

为了设定我的昼夜节律，当我在早上观看早晨的阳光时，我不会戴太阳镜。

But I do wear ROKA sunglasses often at other times throughout the day when it's very bright out.

但我确实经常在白天光线非常亮的其他时间佩戴 ROKA 太阳镜。

I particularly like the Hunter 2.0 frames, which I have as eyeglasses and now as sunglasses too.

我特别喜欢 Hunter 2.0 镜框，我把它当作眼镜，现在也把它当作太阳镜。

If you'd like to try ROKA, you can go to roka.com/huberman to get 20% off your purchase.

如果您想尝试 ROKA，可以访问 roka.com/huberman 享受 20% 的购买折扣。

Again, that's roka.com/huberman to get 20% off.

再次强调，roka.com/huberman 可以享受 20% 的折扣。

Okay, so let's talk about skin health and by extension, skin care.

好的，我们来谈谈皮肤健康以及皮肤护理。

What should we all be doing to take care of this organ that we call our skin?

我们应该做什么来照顾这个我们称之为皮肤的器官？

Now, our skin is a very interesting organ, as I mentioned earlier, not just because it protects all the other organs of our body, and I should mention it protects them not just by a physical barrier, but there's also chemical things, a chemical composition, a skin microbiome to the skin that also provides additional layers of support, such as neutralizing different bacteria that land on your skin.

现在，我们的皮肤是一个非常有趣的器官，正如我之前提到的，不仅仅是因为它保护我们身体的所有其他器官，而且我应该提到它不仅通过物理屏障保护它们，而且还通过化学物质、化学成分、皮肤微生物组为皮肤提供额外的支持层，例如中和落在皮肤上的不同细菌。

There's a lot more to skin than you might realize.

皮肤的内涵比您想象的要多得多。

But to start off, let's just talk about what skin is at the level of its structure, some of the cell types, because in understanding that, you'll be best equipped to understand some of the recommendations for skin health and skin care.

但首先，让我们从皮肤的结构和一些细胞类型的层面来谈谈皮肤是什么，因为在了解这一点后，您将最有能力了解一些关于皮肤健康和皮肤护理的建议。

The skin, like many other organs in the body, is a layered structure.

皮肤与身体的许多其他器官一样，是分层结构。

So the very outermost layer is called the epidermis.

所以最外层称为表皮。

The epidermis has cells in it.

表皮里有细胞。

Below that, there are other cells that comprise what's called the dermis, or sometimes referred to as the dermal layer.

在其之下，还有其他细胞构成所谓的真皮，有时也称为真皮层。

And then beneath that, you have subcutaneous fat.

然后在其下面是皮下脂肪。

Now, of course, in different areas of the body, the skin, and as a consequence, these different layers of the epidermis and dermis and the fat layer below it, are of different composition and different thicknesses.

当然，现在，在身体的不同区域，皮肤，以及表皮和真皮的这些不同层以及其下面的脂肪层，具有不同的成分和不同的厚度。

Think, for instance, about the thickness of the skin on your forearm versus the thickness of the skin on your belly, versus the thickness of your skin on your eyelid.

例如，考虑一下前臂皮肤的厚度、腹部皮肤的厚度以及眼睑皮肤的厚度。

Okay?

好的？

And as soon as you think about your eyelid, you realize, okay, this thing that we call skin varies tremendously in thickness, depending on whether or not we're at the scalp, the eyelid, the face, the chin, even neck versus chin, body, et cetera.

一旦你想到你的眼睑，你就会意识到，好吧，这个我们称之为皮肤的东西的厚度变化很大，这取决于我们是否在头皮、眼睑、面部、下巴、甚至颈部与下巴、身体等处。

So what we think of as skin, while it may have a designated set of layers that have particular names, can vary tremendously in terms of its overall thickness, and therefore its vulnerability to things like sunlight, which indeed can mutate the cells within the skin, cause them to have dysregulation of the expression of DNA and the production of other cells.

因此，我们所认为的皮肤虽然可能有一组具有特定名称的指定层，但其整体厚度可能存在巨大差异，因此它容易受到阳光等物质的影响，而阳光确实可以使皮肤内的细胞发生突变，导致它们的 DNA 表达和其他细胞的产生失调。

We'll get into that.

我们会详细讨论这一点。

So I just want you to think about skin as having these critical components of layers, epidermis and dermis below it.

所以我只是想让你把皮肤想象成在其下面具有层、表皮和真皮的这些关键组成部分。

And by the way, within the dermis is where you're going to find the blood supply, the vessels and capillaries that innervate the skin.

顺便说一句，在真皮内您可以找到血液供应、支配皮肤的血管和毛细血管。

Innervate simply means that supply or go to the skin.

神经支配只是意味着供应或进入皮肤。

You, of course, have hair follicles and hair growing out of those follicles in many cases.

当然，在很多情况下，您都有毛囊，并且头发从这些毛囊中长出来。

And then, of course, you have skin that does not have hair, the so-called glabrous skin, like on the palms of your hands, the bottoms of your feet, et cetera.

当然，你的皮肤也没有毛发，即所谓的无毛皮肤，比如手掌、脚底等。

So I don't want to give the impression that skin is the same everywhere.

所以我不想给人留下皮肤到处都一样的印象。

It varies in thickness.

它的厚度各不相同。

It varies in terms of the presence of hair or lack of hair.

它因有毛发或无毛发而异。

It varies according to a lot of different parameters, including how much oil is produced in one region or another.

它根据许多不同的参数而变化，包括一个地区或另一个地区的石油产量。

But if you just know that the skin has an epidermis, an outermost layer, a dermis, or sometimes referred to as the dermal layer, which is below it, and then it has fat below that, and that the vasculature, the vessels and capillaries, are at the level of the dermis.

但如果你只知道皮肤有表皮、最外层、真皮，或者有时称为真皮层，在其下面，然后它下面有脂肪，并且脉管系统、血管和毛细血管位于真皮水平。

They come up through the subcutaneous fat and into that dermal layer, but they don't reach into the epidermal layer, that outermost layer.

它们穿过皮下脂肪进入真皮层，但不会到达表皮层，即最外层。

And if you understand also that nerve endings, the little terminals, as we call them, of neurons, nerve cells, also go up into that dermal layer.

如果你还了解神经末梢，我们所说的神经元、神经细胞的小终端，也会进入真皮层。

You've got temperature sensors in the skin.

你的皮肤里有温度传感器。

All of this becomes very important for our discussions of skin conditions, things like rosacea, things like acne, which sometimes can be painful or can be exacerbated by things like heat.

所有这些对于我们讨论皮肤状况变得非常重要，比如红斑痤疮、痤疮等，有时会很痛苦，或者会因热等因素而加剧。

They can be suppressed in some cases or even activated by things like cold.

在某些情况下，它们可能会被抑制，甚至会被寒冷等因素激活。

Okay, so if you just understand that there are three layers, epidermis on the outside, dermis below it, subcutaneous fat, and that skin varies in thickness, and that nerves, that is nerve endings and blood vessels and capillaries, are within the dermal layers of the skin, well, you're going to be very well equipped for the rest of today's discussion.

好的，如果您了解了皮肤分为三层：外面的表皮、下面的真皮、皮下脂肪、皮肤的厚度各不相同，以及神经（即神经末梢、血管和毛细血管）位于皮肤的真皮层内，那么您就对今天剩下的讨论有了充分的准备。

I'll throw in some additional information about oil production within the hair follicle and a few other things like extracellular matrix, which as the name suggests, is extracellular.

我将提供一些有关毛囊内油脂产生的额外信息以及一些其他信息，例如细胞外基质，顾名思义，是细胞外的。

It's outside where the cells reside, but gives it its composition as either plump and moist appearing on the outside, or it can be kind of sagging and wrinkled and dry appearing.

它位于细胞所在的外部，但其成分要么在外部显得丰满而湿润，要么看起来有点下垂、皱纹和干燥。

All of that relates to the different components of proteins and other things within those skin layers.

所有这些都与蛋白质的不同成分和皮肤层内的其他物质有关。

But if you understand what I just told you, even at a crude level, if you can just imagine it just a little bit, those three layers You're going to be very well equipped for the rest of today's discussion.

但是，如果你理解我刚才告诉你的内容，即使是在粗略的水平上，如果你能稍微想象一下，那么这三个层你将为今天剩下的讨论做好充分的准备。

I should also mention that there are glands within the skin.

我还应该提到皮肤内有腺体。

This won't be surprising to most of you.

这对你们大多数人来说并不奇怪。

Those glands will produce oil, either more or less, depending on certain conditions.

这些腺体会或多或少地产生油，具体取决于某些条件。

And there are things that live on the skin, on that epidermal layer and within it, that we call microbiota.

有些东西生活在皮肤上、表皮层上及其内部，我们称之为微生物群。

You've no doubt heard of the gut microbiome, right?

您无疑听说过肠道微生物组，对吧？

The existence of trillions of little microbacteria that live within your gut that, provided they are varied in their composition and of the right sort, really support your immune system and other aspects of health, including brain function and health.

您的肠道内存在数万亿个小微生物，只要它们的成分各异且种类正确，就能真正支持您的免疫系统和健康的其他方面，包括大脑功能和健康。

Well, you also have a skin microbiome.

好吧，你也有一个皮肤微生物组。

That is the existence of microbiota on the outside of your skin that serve as a barrier to infections, but that also provide things that are nourishing to the skin and give it that vibrant look that most people want.

这就是皮肤外部存在的微生物群，它们可以作为感染的屏障，但也可以为皮肤提供滋养，并赋予皮肤大多数人想要的充满活力的外观。

And by cleansing your skin in particular ways, that is washing it with certain substances and avoiding other substances, you can support as opposed to diminish that skin microbiome.

通过以特定的方式清洁皮肤，即用某些物质清洗皮肤并避免使用其他物质，您可以支持而不是减少皮肤微生物群。

Okay, so to start today's discussion, I want to jump right into the deep end, meaning into one of the more controversial issues related to skin health and skincare out there right now, which is sun exposure and sunscreen.

好的，开始今天的讨论，我想直接进入最深处，这意味着目前与皮肤健康和护肤相关的更具争议性的问题之一，即阳光照射和防晒霜。

Now, it makes sense why this would be such a heated issue, no pun intended, because most everyone is exposed to the sun or has the opportunity to be exposed to the sun to some degree or another every single day, even on cloudy, overcast days.

现在，这是有道理的，为什么这会是一个如此激烈的问题，没有双关语的意思，因为大多数人每天都会暴露在阳光下，或者有机会在某种程度上暴露在阳光下，即使是在阴天。

It's also the case that we've learned a lot in the last 10 years or so about how different sunscreens and their components may be good for us, may be less good for us, and today we're going to talk about what is known and what is still unknown.

在过去 10 年左右的时间里，我们也学到了很多关于不同的防晒霜及其成分可能对我们有益、可能对我们不利的知识，今天我们将讨论已知的和未知的。

But before we do that, we need to take a step back and look at the context in which all this controversy is happening.

但在此之前，我们需要退后一步，看看所有这些争议发生的背景。

My read of the online community as a whole, as it relates to sunscreen and sun exposure in particular, is the following.

我对整个在线社区的阅读，特别是与防晒霜和阳光照射相关的内容如下。

I think most everybody, I didn't say everybody, but most everybody out there seems to accept the idea that excessive sun exposure can cause certain cancers of the skin.

我想大多数人，我不是说每个人，但大多数人似乎都接受这样的观点：过度阳光照射会导致某些皮肤癌。

That's the general belief out there, and there is good reason for that belief because indeed, the sun, as full spectrum light, includes long wavelengths.

这是人们普遍的信念，而且这种信念有充分的理由，因为事实上，太阳作为全光谱光，包含长波长。

It's probably easier to think about those long wavelengths as the reds and oranges and yellows and so forth that are present and, well, they're always present from sunlight, but they're most obvious to us when the sun is low in the sky, so-called low solar angle sunlight at sunsets and also at sunrise.

将那些长波长视为存在的红色、橙色和黄色等可能更容易，而且它们总是在阳光下存在，但当太阳在天空中较低时，它们对我们来说最为明显，即日落时和日出时所谓的低太阳角阳光。

But of course, as full spectrum light, sunlight also includes UV, ultraviolet light of different types.

当然，作为全光谱光，阳光还包括紫外线、不同类型的紫外线。

We'll talk about those types today, as well as blue light and green light.

今天我们将讨论这些类型，以及蓝光和绿光。

And in midday sun, when the sun is overhead, we just see the sun as white light, right, containing all those different wavelengths.

在正午的阳光下，当太阳在头顶时，我们只看到太阳是白光，对吧，包含所有这些不同的波长。

So while this is not a discussion about wavelengths and optics, for sake of today's discussion, just understand that long wavelength light tends to be more of the red, orange, yellow variety, okay, loosely speaking.

因此，虽然这不是关于波长和光学的讨论，但为了今天的讨论，只要了解长波长光往往更多是红色、橙色、黄色，好吧，宽松地说。

And down at the other end of the spectrum, the short wavelength light is more of the blue and green and so-called ultraviolet light.

在光谱的另一端，短波长光更多是蓝色和绿色以及所谓的紫外线。

So it's well accepted that light of different wavelengths, such as UV, blue light, green light, all the way out to red light, even near infrared light, can penetrate into cells.

因此，人们普遍认为不同波长的光，如紫外线、蓝光、绿光、一直到红光，甚至近红外光，都可以穿透细胞。

It can actually pass through surfaces.

它实际上可以穿过表面。

It turns out that long wavelength light can actually go deeper into the surface of our skin, right?

事实证明，长波长光实际上可以更深入地进入我们的皮肤表面，对吗？

It literally can penetrate just by shining a red light on your skin.

只需将红光照射到您的皮肤上，它实际上就可以渗透。

It can actually penetrate the skin to a deeper layer than can short wavelength light like UV light.

它实际上可以比紫外线等短波长光穿透皮肤更深的一层。

And it's well accepted that UV light, when it penetrates mostly that epidermal layer of the skin, that outermost layer, it can cause changes in the way that DNA functions.

人们普遍认为，当紫外线主要穿透皮肤的表皮层（即最外层）时，它会导致 DNA 功能发生变化。

It can cause mutations such that DNA, which as many of you probably remember from high school biology, DNA is transcribed into RNA, and RNA is translated into proteins.

它可能会导致 DNA 突变，正如你们许多人可能还记得高中生物学中的那样，DNA 被转录成 RNA，RNA 被翻译成蛋白质。

The proteins are the things that the cells produce.

蛋白质是细胞产生的东西。

They're actually made up of proteins.

它们实际上是由蛋白质组成的。

Well, UV light can disrupt which DNA are expressed and how they are expressed, in some cases leading to overproduction of too many cells or disruptions in the functions of cells, and that's why people link UV light to skin cancer.

紫外线会破坏 DNA 的表达及其表达方式，在某些情况下会导致细胞过度生产或细胞功能破坏，这就是人们将紫外线与皮肤癌联系起来的原因。

That's the whole idea there, and that's the whole notion behind using sunscreens.

这就是整个想法，这就是使用防晒霜背后的整个想法。

And notice I'm saying sunscreens, so ways to screen out UV light or maybe all sunlight in some cases in order to prevent that penetration of the UV light into cells, which can cause mutations, which in some cases can lead to skin cancer.

请注意，我说的是防晒霜，即在某些情况下屏蔽紫外线或所有阳光的方法，以防止紫外线渗透到细胞中，这可能会导致突变，在某些情况下可能导致皮肤癌。

Now, I realize as I'm saying this, there's probably a group of you out there saying, "What's the evidence that sunlight can actually cause skin cancer?" Well, there is clear evidence that sunlight can cause skin cancers.

现在，我意识到，当我这么说时，你们中可能有人会问：“有什么证据表明阳光实际上会导致皮肤癌？”嗯，有明确的证据表明阳光会导致皮肤癌。

Which skin cancers and how deadly those skin cancers are we'll get to in a few moments.

我们稍后会讨论哪些皮肤癌以及这些皮肤癌的致命性。

That turns out to be a very interesting twist in the whole story.

事实证明，这对整个故事来说是一个非常有趣的转折。

But I want to highlight the fact that there's very little controversy as to whether or not UV light can cause mutations in cells, right?

但我想强调这样一个事实：关于紫外线是否会导致细胞突变，几乎没有什么争议，对吧？

But what you should be asking yourself is, well, why would long wavelength light, like red light, perhaps be good for skin?

但您应该问自己的是，为什么长波长光（如红光）可能对皮肤有益？

We'll talk about that later.

我们稍后再讨论这个问题。

There are therapies, phototherapies, that use, that exploit red light, which can penetrate deep into skin that actually can enhance the health of skin if done correctly.

有一些疗法，光疗法，利用红光，可以深入皮肤，如果操作正确，实际上可以增强皮肤的健康。

Whereas short wavelength light, which only hits that epidermal layer on the outside of the skin, may be bad for our skin.

而短波长光仅照射到皮肤外部的表皮层，可能对我们的皮肤有害。

And I say maybe because it's really a function of dose and timing and genetic background, okay?

我说也许是因为这实际上是剂量、时间和遗传背景的函数，好吗？

If all this is seeming rather complicated, I'm going to make it very simple.

如果这一切看起来相当复杂，我会让它变得非常简单。

And before I do that, I do want you to ask yourself a question.

在我这样做之前，我确实希望你问自己一个问题。

I want you to ask yourself where you reside on the continuum of beliefs about sunscreen, UV light, and skin cancers.

我想让你问问自己，你对防晒霜、紫外线和皮肤癌的看法处于什么位置。

So here goes.

所以就这样吧。

My read of the landscape out there is that there are some people, it's a small minority, but there are some people who feel that sunscreen in any form is bad for them.

我对外面的情况的了解是，有一些人，虽然只是少数，但也有一些人认为任何形式的防晒霜对他们都不好。

They think, okay, sun is great for them, and sunscreens of any kind, chemical or physical barriers, bad for them, okay?

他们认为，好吧，阳光对他们来说很好，而任何类型的防晒霜，化学或物理屏障，对他们都不好，好吗？

Some people believe this.

有些人相信这一点。

I'm not saying I believe this.

我并不是说我相信这一点。

In fact, I don't believe that.

事实上，我不相信这一点。

I'm a big believer in sunlight and the power of sunlight for health, but I am not what is called a sunscreen truther, okay?

我非常相信阳光和阳光对健康的力量，但我不是所谓的防晒霜真理者，好吗？

I'm not somebody who thinks that sunscreen has no value.

我并不是认为防晒霜没有价值的人。

In fact, quite the opposite under certain conditions and certain sunscreens.

事实上，在某些条件和某些防晒霜下，情况恰恰相反。

I want to say that for the record.

我想说的是为了记录在案。

Other people out there believe that certain sunscreens can be valuable, but only the sunscreens that lack certain chemicals because they are concerned about chemicals in certain sunscreens being so-called endocrine disruptors, or maybe even causing cancer on their own.

其他人认为某些防晒霜可能有价值，但只有不含某些化学物质的防晒霜才有价值，因为他们担心某些防晒霜中的化学物质是所谓的内分泌干扰物，甚至可能本身会导致癌症。

Okay?

好的？

Other people are so afraid of sunlight and believe that it causes so many issues as it relates to skin cancer that they basically create beekeeper uniforms for themselves so that any time they're out in sunlight, they want to have sunglasses on, they want to have a hat, they want to cover their neck, every part of their body.

其他人非常害怕阳光，并认为它会引起很多与皮肤癌有关的问题，所以他们基本上为自己制作了养蜂人制服，这样每当他们在阳光下时，他们都想戴上太阳镜，他们想戴帽子，他们想遮住脖子，遮住身体的每个部分。

Okay?

好的？

They sit at the opposite extreme of the people who don't believe in using any sun protection whatsoever.

他们与那些不相信使用任何防晒措施的人处于相反的极端。

And now, of course, there's the backdrop of how much natural melanin production we each make.

当然，现在的背景是我们每个人产生多少天然黑色素。

That is, how dark our skin happens to be according to our genetics.

也就是说，我们的皮肤有多黑取决于我们的基因。

And of course, there's the issue of where we live on the planet and how much sun we have available to us in order to potentially expose ourselves to.

当然，还有一个问题是我们生活在地球上的什么地方，以及我们有多少阳光可以照射到我们身上。

And perhaps also ask yourself if you are in what I believe is the largest category of people out there, which is the category of people who probably don't wear sunscreen every day.

也许还要问问自己，您是否属于我认为最大的一类人，即可能不每天涂防晒霜的人。

Maybe they put it on occasionally, but only if it's very bright out, very hot out, because they don't want to get a so-called sunburn.

也许他们偶尔会戴上它，但前提是天气非常亮、非常热，因为他们不想被所谓的晒伤。

And I believe most people fit into that general category of, A, not wanting to be burned, B, not wanting to age any faster than they would were they to not wear sunscreen, at least that's their belief, and C, they've just been told that sunscreen's good for them, and they'll reach for whatever sunscreen is on the shelf or that was recommended to them either by their dermatologist or that they happen to find in the pharmacy or when they're out skiing and they notice it's a bright day and so they buy some sunscreen and slather it on.

我相信大多数人都属于这样的一般类别，A，不想被晒伤，B，不想比不涂防晒霜时衰老得更快，至少这是他们的信念，C，他们刚刚被告知防晒霜对他们有好处，他们会去购买货架上的任何防晒霜，或者皮肤科医生向他们推荐的防晒霜，或者他们碰巧在药房找到的防晒霜，或者当他们出去滑雪时他们注意到的防晒霜。天气晴朗，所以他们买了一些防晒霜并涂上厚厚的一层。

So before I go any further, just ask yourself those questions.

因此，在我进一步讨论之前，先问自己这些问题。

Where do you reside?

你住在哪里？

Are you afraid of sunscreen?

你害怕防晒吗？

Do you love sunscreen?

你喜欢防晒吗？

Are you in the beekeeper category, like you think all sun is bad, it's going to give you skin cancer, it's going to age you faster?

您是否属于养蜂人类别，就像您认为所有阳光都不好，它会让您患皮肤癌，它会让您更快衰老？

We'll get to the aging component in a few minutes.

我们将在几分钟内讨论老化组件。

But just ask yourself that question as we wade into the material I'm about to cover.

但是，当我们深入研究我将要介绍的材料时，请问问自己这个问题。

So what's the story with sun exposure, sunburn, sunscreen, skin cancer, and aging?

那么，阳光照射、晒伤、防晒霜、皮肤癌和衰老到底是怎么回事呢？

I spoke to several different dermatologists about this, including one expert in skin cancers specifically.

我与几位不同的皮肤科医生讨论了这个问题，其中包括一位专门研究皮肤癌的专家。

And what I was told is the following.

我被告知的内容如下。

First of all, sun exposure will disrupt the collagen and elastin, but mostly the collagen composition of your skin in a way that makes it appear as if you're aging faster.

首先，阳光照射会破坏胶原蛋白和弹性蛋白，但主要是破坏皮肤的胶原蛋白成分，从而使您看起来衰老得更快。

Okay, so sun exposure, yes, ages the skin.

好吧，阳光照射确实会使皮肤老化。

Now, that does not mean, however, that you want to avoid all sun exposure because the same dermatologist said that some sun exposure is healthy for us.

然而，这并不意味着您要避免所有阳光照射，因为同一位皮肤科医生说，一些阳光照射对我们来说是健康的。

Why?

为什么？

Because our skin is also an endocrine organ.

因为我们的皮肤也是一个内分泌器官。

It's involved in making various hormones.

它参与多种激素的制造。

It's part of the vitamin D production pathway.

它是维生素 D 生产途径的一部分。

Although a little bit later, we'll talk about the fact that most people get their vitamin D from their diet, and in some cases, also from supplementation.

稍后我们会讨论这样一个事实：大多数人从饮食中获取维生素 D，在某些情况下，还从补充剂中获取。

But it is a good idea to get some sunlight for sake of vitamin D production, but also the production of other hormones like testosterone and estrogen.

但为了维生素 D 的生成以及睾酮和雌激素等其他激素的生成，接受一些阳光照射是个好主意。

Okay, so every single dermatologist that I spoke to said that some sun exposure is good for us, but that too much sun exposure will accelerate the appearance of aging in our skin.

好吧，我采访过的每一位皮肤科医生都说，一些阳光照射对我们有好处，但过多的阳光照射会加速我们皮肤的衰老。

So let's pin that up on the wall as fact.

所以让我们把它钉在墙上作为事实。

Okay?

好的？

This, again, is not saying you should avoid sun completely.

再次强调，这并不是说您应该完全避免阳光照射。

It's also not saying you should get excessive sunlight exposure.

这也并不是说您应该过度暴露在阳光下。

It's saying sunlight exposure by virtue of the UV wavelengths' ability to cause mutations in the epidermal layers of the skin and to impact the collagen composition of the dermal layers below it, as well as some of the other proteins present in the keratinocytes, okay, one of the major skin cell types, and other cell types of the skin, does lead to the appearance of aged skin, which is one rationale for wearing sunscreen.

据说，由于紫外线波长能够导致皮肤表皮层发生突变，并影响其下方真皮层的胶原蛋白成分，以及角质形成细胞中存在的一些其他蛋白质，好吧，主要皮肤细胞类型之一和皮肤的其他细胞类型，阳光照射确实会导致皮肤出现老化现象，这也是涂抹防晒霜的理由之一。

Now, when I say sunscreen, everyone, including myself, thinks about lotions or, in some cases, sprays.

现在，当我说防晒霜时，每个人，包括我自己，都会想到乳液，或者在某些情况下想到喷雾剂。

But let's pay attention to the one fact that I do think everybody, regardless of what category they are in the general population or what background training a dermatologist has, believes, which is a physical barrier, a shirt, a hat, a jacket, a physical barrier can provide, in some cases, very good protection from the sun, and I don't think there's any controversy whatsoever as to whether or not the composition of the physical barrier is having negative effects on the skin.

但让我们注意一个事实，我确实认为每个人，无论他们属于普通人群中的哪一类，也无论皮肤科医生接受过什么背景培训，都相信这是一种物理屏障，一件衬衫、一顶帽子、一件夹克，在某些情况下，物理屏障可以提供很好的防晒保护，而且我认为关于物理屏障的成分是否对皮肤产生负面影响没有任何争议。

Okay?

好的？

You will find those niche communities out there that are saying, okay, certain chemicals present in certain materials that clothing are made with can be problems for the endocrine system, but we're not talking about that here.

你会发现那些利基社区说，好吧，服装某些材料中存在的某些化学物质可能会给内分泌系统带来问题，但我们在这里不讨论这个。

Okay?

好的？

What I'm saying is that all dermatologists I spoke to, and I think most every rational human being on Earth, would say that a physical barrier can help to a great degree in order to protect our skin from the sun as it relates to sunburn, but also acceleration of the appearance of aging in our skin.

我想说的是，我采访过的所有皮肤科医生，以及我认为地球上大多数理性的人，都会说物理屏障可以在很大程度上帮助保护我们的皮肤免受阳光照射，因为它与晒伤有关，但也会加速我们皮肤的衰老。

Okay, so I don't think there's any dispute about physical barriers for protecting the skin.

好的，所以我认为对于保护皮肤的物理屏障没有任何争议。

How much you want to protect your skin from the sun, well, that will depend on what category you decided you were in from the earlier discussion.

您想要保护皮肤免受阳光照射的程度，这取决于您在之前的讨论中确定自己属于哪一类。

We'll get back to that.

我们稍后再讨论这一点。

What else did all the dermatologists and skincare experts that I spoke to also agree upon?

我采访过的所有皮肤科医生和护肤专家还同意什么？

Well, they all said that indeed, excessive sun exposure can increase the propensity for certain skin cancers.

好吧，他们都说，确实，过度日晒会增加患某些皮肤癌的可能性。

I want to go on record by saying I believe that.

我想正式表示我相信这一点。

Why?

为什么？

Well, because of this ability of UV light and some other wavelengths of light, potentially, to cause mutations in skin cells that can lead to certain skin cancers.

嗯，由于紫外线和其他一些波长的光的这种能力，可能会引起皮肤细胞突变，从而导致某些皮肤癌。

Okay?

好的？

I don't think that's a debated topic out there.

我认为这不是一个有争议的话题。

There might be a few people out there who are going to hang their hat on a study that I'll go into in a little bit later, which is that the relationship between sun exposure and all-cause mortality is a tricky one.

可能有些人会对我稍后会进行的一项研究表示支持，这项研究表明阳光照射与全因死亡率之间的关系是一个棘手的关系。

It's one that we'll parse, okay?

这是我们要解析的一个，好吗？

Meaning, I'll just give it a little hint into what I'm saying, people who avoid the sun entirely don't tend to live as long as people that get some sun exposure, but there are a bunch of confounding variables that have to be understood in order to really interpret that statement and the study that we'll parse a little bit later.

意思是，我只是给我所说的一点提示，完全避免阳光的人往往不会像接触阳光的人活得那么久，但是为了真正解释这一说法和我们稍后将解析的研究，必须理解一堆令人困惑的变量。

For now, let's just accept the reality that the vast, vast majority of dermatologists out there and skincare experts really understand that Sun exposure can accelerate aging of the skin, but most will also tell you that some sun exposure is good for you, not just for skin health, but for overall brain and body health.

现在，让我们接受这样一个现实：绝大多数皮肤科医生和护肤专家确实了解阳光照射会加速皮肤老化，但大多数人也会告诉您，一些阳光照射对您有好处，不仅有利于皮肤健康，而且有利于整体大脑和身体健康。

Now, as it relates to skin cancer, the dermatologist oncologist that I spoke to who did his training at Stanford, and I'll provide a link in the show note captions to his clinic, and you can learn more about some of his work.

现在，由于与皮肤癌有关，我采访过的皮肤肿瘤学家在斯坦福大学接受过培训，我将在节目注释标题中提供他诊所的链接，您可以了解有关他的一些工作的更多信息。

He's published some really nice papers.

他发表了一些非常好的论文。

Said the following, and this was surprising to me.

说了下面的话，这让我很惊讶。

He said, "It turns out that the skin cancers that sun exposure causes, while they can be serious and should be taken seriously, they should be treated.

他说：“事实证明，阳光照射导致的皮肤癌虽然可能很严重，应该认真对待，但也应该接受治疗。

Those generally are not the most deadly of the skin cancers."

这些通常不是最致命的皮肤癌。”

Now, why would he say something like that?

现在，他为什么要说这样的话？

Okay.

好的。

He said it because it turns out that there are lots of different kinds of skin cancer.

他这么说是因为事实证明皮肤癌有很多种。

Some of them arise or can arise through sun exposure.

其中一些是通过阳光照射而产生或可能产生的。

Others, and indeed some of the most deadliest skin cancers, are independent of sun exposure.

其他癌症，实际上是一些最致命的皮肤癌，与阳光照射无关。

And this is where things can get a little bit tricky.

这就是事情变得有点棘手的地方。

You'll hear out there, oh sun can cause skin cancer, but not the skin cancers that kill you.

您会听到，哦，阳光会导致皮肤癌，但不会导致致命的皮肤癌。

I don't think that's really a fair statement.

我认为这并不是一个公平的说法。

You'll also hear, however, that all the skin cancers that are out there are the consequence of sun exposure, and that also is not true.

然而，您也会听说所有的皮肤癌都是阳光照射的结果，但这也是不正确的。

And if anything, this provides motivation not just on the part of the dermatologist, but it should be motivation from within all of us to make sure that we understand our background genetics.

如果说有什么不同的话，那就是这不仅为皮肤科医生提供了动力，而且应该成为我们所有人内部的动力，以确保我们了解我们的背景遗传学。

Not just how much pigmentation we carry in our skin by virtue of our genetics, but we should know by asking if you're not going to get genetically sequenced, which you can do nowadays, of course, but you should know whether or not your family, your genetics, tends to carry certain mutations that make you more prone to skin cancers in general, not just the type that can be exacerbated by sun exposure.

不仅是我们的皮肤因遗传而携带了多少色素沉着，而且我们应该通过询问您是否不打算进行基因测序来了解，当然，现在您可以这样做，但您应该知道您的家人、您的基因是否倾向于携带某些突变，这些突变使您更容易患上一般皮肤癌，而不仅仅是因阳光照射而加剧的类型。

What I'm basically saying is that if you have particular genetics in your family, even if you avoid all sun exposure, nobody should do that of course, you need some sunlight.

我基本上想说的是，如果你的家族有特殊的遗传，即使你避免所有阳光照射，当然没有人应该这样做，你需要一些阳光。

Like all other, or most all other creatures on Earth, sunlight is important for us.

像地球上所有其他或大多数其他生物一样，阳光对我们很重要。

It's important for setting our circadian rhythms.

这对于设定我们的昼夜节律很重要。

That's why I'm always telling people to get sunlight in their eyes early in the day.

这就是为什么我总是告诉人们要在一天早些时候让阳光照射到眼睛里。

Which by the way, when the sun is low in the sky, low solar angle sunlight, the UV index tends to be very low.

顺便说一下，当太阳在天空中位置较低、太阳光角度较低时，紫外线指数往往会很低。

Okay?

好的？

So you are at the lowest possible risk of getting burned, of getting any kind of mutations to your skin.

因此，您被烧伤或皮肤发生任何突变的风险都尽可能低。

That doesn't mean you should overdo it.

这并不意味着你应该做得太过分。

It doesn't mean you should stare at the sun and damage your eyes.

这并不意味着您应该盯着太阳并伤害您的眼睛。

I've talked about this a lot on other podcasts, how to get morning sunlight exposure properly.

我在其他播客上多次讨论过如何正确地接受早晨的阳光照射。

But when the sun is low in the sky, that's generally a safe time to get sun exposure.

但当太阳在天空中较低时，这通常是暴露在阳光下的安全时间。

It's that midday sun, typically between the hours of 11:00 a.m.

这是正午的阳光，通常在上午 11:00 之间。

or even 10:00 a.m., depending on time of year and where you're at, and 2:00 or 3:00 or 4:00 p.m.

甚至上午 10:00，具体取决于一年中的时间和您所在的位置，以及下午 2:00、3:00 或 4:00。

that the sun is overhead and at its greatest intensity, and where the UV index can be very high.

太阳在头顶上且强度最大，并且紫外线指数可能非常高。

It's very easy to look up the UV index, and when the UV index is very high, I was down in Australia earlier this year, and the UV index down there is so high you can almost feel it.

查紫外线指数很容易，当紫外线指数很高的时候，我今年早些时候在澳大利亚，那里的紫外线指数高得几乎可以感觉到。

You actually can feel it.

你实际上可以感觉到。

You step outside, and you immediately feel like, wow, my skin is really being bombarded with the sunlight.

当你走到外面时，你立刻就会觉得，哇，我的皮肤真的被阳光照射了。

And I'm somebody who tolerates sunlight pretty well because my dad's fairly dark pigmentation just naturally by virtue of being South American.

我是一个能很好地忍受阳光的人，因为我父亲的肤色相当深，这是由于我是南美人而自然形成的。

Normally, I can tolerate the skin pretty well.

通常情况下，我的皮肤可以很好地耐受。

But you should not rely on just that subjective feel.

但你不应该仅仅依赖那种主观感觉。

You should look up the UV index, and we'll provide a few links of good UV index sites that you can look up the UV index and where you might want to be extra cautious about providing a physical barrier or a chemical barrier to protect your skin.

您应该查找紫外线指数，我们将提供一些良好紫外线指数网站的链接，您可以在其中查找紫外线指数，以及您可能需要在提供物理屏障或化学屏障来保护皮肤时格外小心的地方。

Now, a lot of people out there also believe that if you avoid sunburn, you're avoiding skin cancer.

现在，很多人也相信，如果避免晒伤，就可以避免皮肤癌。

Perhaps you're very pale, or it's the early phase of the summer season, or you have a susceptibility to sunlight such that you step outside and you get too much sunlight on a given day and you get a sunburn.

也许您的脸色非常苍白，或者现在正值夏季初期，或者您对阳光很敏感，以至于您在某一天走到户外时受到过多阳光照射而被晒伤。

That reflects an immune reaction, an inflammatory reaction within the dermal layers of the skin.

这反映了免疫反应，即皮肤真皮层内的炎症反应。

So that means the vasculature, those vessels and capillaries, they're going to dilate.

这意味着脉管系统，那些血管和毛细血管，它们将会扩张。

You oftentimes will get infiltration of things like cytokines, which are of the immune system.

您经常会受到免疫系统细胞因子等物质的渗透。

You get an inflammatory response.

你会出现炎症反应。

That's why it's red.

这就是为什么它是红色的。

That's why it's tender to the touch.

这就是为什么它摸起来很柔软。

The nerve endings there can be overly activated.

那里的神经末梢可能会过度激活。

So the reason why your skin actually feels warm when you touch your sunburn is because, in fact, you have an activation of some of the nerve endings at that site, as well as the activation of the local immune system properties that give rise to, again, vessel and capillary dilation.

因此，当你触摸晒伤处时，你的皮肤实际上感觉温暖的原因是，事实上，你激活了该部位的一些神经末梢，以及激活了局部免疫系统特性，从而再次引起血管和毛细血管扩张。

It's a wound of sorts induced by excessive sun exposure.

这是一种由过度阳光照射引起的伤口。

Now, does sunburn cause skin cancer?

那么，晒伤会导致皮肤癌吗？

There's no direct relationship between sunburn and skin cancer except the fact that sunburn reflects excessive sunlight exposure.

晒伤和皮肤癌之间没有直接关系，除了晒伤反映了过度的阳光照射这一事实。

And yes, as I mentioned before, it's conclusive that excessive UV sun exposure to the skin can cause certain mutations in skin cells that give rise to certain skin cancers.

是的，正如我之前提到的，可以肯定的是，皮肤过度暴露在紫外线下会导致皮肤细胞发生某些突变，从而引发某些皮肤癌。

Why are we parsing things at this level of detail?

为什么我们要如此详细地解析事物？

Is this all just semantics?

这一切只是语义吗？

No, it's not just semantics.

不，这不仅仅是语义。

Many people believe that if they didn't get a sunburn, they are not at additional risk for inducing skin cancer or other issues with skin.

许多人认为，如果他们没有晒伤，就不会面临诱发皮肤癌或其他皮肤问题的额外风险。

We're not just talking about skin cancer, we're talking about accelerated aging of the skin according to sun exposure.

我们不仅仅是在谈论皮肤癌，我们还在谈论因阳光照射而加速的皮肤老化。

So let's make this very simple.

让我们把这个变得非常简单。

You don't need a sunburn for the sun to accelerate the aging appearance of your skin.

您不需要晒伤，因为阳光会加速皮肤的老化。

You don't need a sunburn to induce the kind of mutation that may, again, I want to highlight may, give rise to a skin cancer.

我想再次强调，你不需要晒伤来诱发可能导致皮肤癌的突变。

It's also not the case that if you got a sunburn or even multiple sunburns, that you'll necessarily develop skin cancer, although by virtue of the fact that sunburn reflects UV exposure, multiple sunburns would reflect increased UV exposure, and therefore increased risk for certain skin cancers.

如果您被晒伤甚至多次晒伤，也不一定会患上皮肤癌，尽管由于晒伤反映了紫外线照射，多次晒伤会反映紫外线照射增加，从而增加患某些皮肤癌的风险。

So all this to say, avoid sunburn however you can.

综上所述，请尽可能避免晒伤。

And if you're somebody who just loathes sunscreen, that doesn't want to even hear the discussion we're about to have next about which sunscreens are safe and which ones appear to be less safe.

如果您只是讨厌防晒霜，那么您甚至不想听到我们接下来要讨论的问题：哪些防晒霜是安全的，哪些似乎不太安全。

If you're just one of these people that does not want to put sunscreen on because you're very concerned about whatever chemical might be in sunscreen, well, then consider that the physical barrier of an article of clothing or a hat or a bandana of sorts can indeed shield you from the sun to some degree, often to a great degree.

如果你只是因为非常担心防晒霜中可能含有的化学物质而不想涂防晒霜的人之一，那么请考虑一件衣服、帽子或头巾之类的物理屏障确实可以在某种程度上（通常是很大程度）保护你免受阳光照射。

And again, I don't think there's any controversy as to whether or not those are safe As many of you know, I've been taking AG1 for more than 10 years now, so I'm delighted that they're sponsoring this podcast.

再说一次，我认为这些药物是否安全没有任何争议。正如你们很多人所知，我服用 AG1 已有 10 多年了，所以我很高兴他们赞助这个播客。

To be clear, I don't take AG1 because they're a sponsor.

需要明确的是，我选择 AG1 并不是因为他们是赞助商。

Rather, they are a sponsor because I take AG1.

相反，他们是赞助商，因为我选择了 AG1。

In fact, I take AG1 once and often twice every single day, and I've done that since starting way back in 2012.

事实上，我每天服用一次 AG1，经常服用两次，早在 2012 年我就开始这样做了。

There is so much conflicting information out there nowadays about what proper nutrition is, but here's what there seems to be a general consensus on.

关于什么是适当的营养，现在有很多相互矛盾的信息，但以下是似乎达成的普遍共识。

Whether you're an omnivore, a carnivore, a vegetarian, or a vegan, I think it's generally agreed that you should get most of your food from unprocessed or minimally processed sources, which allows you to eat enough, but not overeat, get plenty of vitamins and minerals, probiotics, and micronutrients that we all need for physical and mental health.

无论你是杂食动物、肉食动物、素食主义者还是纯素食主义者，我认为人们普遍认为你应该从未经加工或最低限度加工的来源获取大部分食物，这样你就可以吃得足够，但不会吃得过多，获得充足的维生素和矿物质、益生菌和微量营养素，这些都是我们身心健康所需要的。

Now, I personally am an omnivore, and I strive to get most of my food from unprocessed or minimally processed sources.

现在，我个人是杂食动物，我努力从未加工或最低限度加工的来源获取大部分食物。

But the reason I still take AG1 once and often twice every day is that it ensures I get all of those vitamins, minerals, probiotics, et cetera, but it also has adaptogens to help me cope with stress.

但我仍然每天服用一次 AG1（通常是两次）的原因是它可以确保我获得所有维生素、矿物质、益生菌等，而且它还含有适应原来帮助我应对压力。

It's basically a nutritional insurance policy meant to augment, not replace quality food.

它基本上是一项营养保险政策，旨在增强而不是取代优质食品。

So by drinking a serving of AG1 in the morning and again in the afternoon or evening, I cover all of my foundational nutritional needs.

因此，通过早上喝一份 AG1，然后在下午或晚上再喝一次，我就可以满足我所有的基本营养需求。

And I, like so many other people that take AG1, report feeling much better in a number of important ways, such as energy levels, digestion, sleep, and more.

和许多其他服用 AG1 的人一样，我报告在许多重要方面感觉好多了，例如能量水平、消化、睡眠等。

So while many supplements out there are really directed towards obtaining one specific outcome, AG1 is foundational nutrition designed to support all aspects of wellbeing related to mental health and physical health.

因此，虽然许多补充剂实际上是为了获得一种特定的结果，但 AG1 是基础营养，旨在支持与心理健康和身体健康相关的各个方面的福祉。

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

如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 申请特别优惠。

They'll give you five free travel packs with your order, plus a year's supply of vitamin D3 K2.

您订购后，他们将赠送 5 个免费旅行套装，以及一年的维生素 D3 K2。

Again, that's drinkag1.com/huberman.

再说一遍，这是 Drinkag1.com/huberman。

Okay, so before we dive into our discussion about sunscreens and the chemicals in sunscreens, let's just take a moment and talk about vitamin D.

好的，在我们深入讨论防晒霜和防晒霜中的化学物质之前，让我们先花点时间谈谈维生素 D。

Vitamin D is important for a great number of bodily and brain functions.

维生素 D 对于身体和大脑的许多功能都很重要。

As I mentioned earlier, most people get their vitamin D from the foods they eat.

正如我之前提到的，大多数人从所吃的食物中获取维生素 D。

If you eat dairy, in most countries, the dairy is fortified with vitamin D.

如果您吃乳制品，在大多数国家，乳制品中都会添加维生素 D。

Many people nowadays supplement with vitamin D, anywhere from 1,000 IUs to 5,000 IUs.

现在许多人补充维生素 D，剂量从 1,000 IU 到 5,000 IU 不等。

There are folks out there who perhaps even take 10,000 IUs.

有些人甚至可能服用 10,000 个国际单位。

It seems a bit high for most people, but it's going to depend on how much sun exposure you get, the pigmentation of your skin.

对于大多数人来说似乎有点高，但这取决于您暴露在阳光下的程度以及皮肤的色素沉着。

But there are a number of people, especially in countries where they don't get a lot of sun exposure in particular times of year, and maybe they're not eating enough dairy fortified with vitamin D, who would benefit from vitamin D supplementation.

但有很多人，特别是在一年中的特定时间没有大量阳光照射的国家，而且可能没有摄入足够的维生素 D 强化乳制品，他们可以从维生素 D 补充剂中受益。

And many people find they feel better when they supplement with vitamin D.

许多人发现补充维生素 D 后感觉更好。

But I encourage you that if you're going to supplement with vitamin D, to probably start at the lower end of supplementation, like 1,000 to 3,000 IU, maybe 5,000 IU.

但我鼓励您，如果您要补充维生素 D，可以从补充量的低端开始，例如 1,000 到 3,000 IU，也许 5,000 IU。

Best would be to measure your vitamin D levels.

最好是测量您的维生素 D 水平。

Many people are surprised to find that even if they live in a part of the world where they get a fair amount of sun exposure and they eat some dairy that's fortified with vitamin D, that for whatever reason, their vitamin D levels are still too low and benefit from supplementation with vitamin D.

许多人惊讶地发现，即使他们生活在阳光照射充足的地方，并且食用一些富含维生素 D 的乳制品，但无论出于何种原因，他们的维生素 D 水平仍然太低，需要补充维生素 D。

The dermatologist that I spoke to told me that, yes, even if you wear sunscreen or a physical barrier, okay, this is interesting, even if you wear sunscreen or a physical barrier when you get outside into the sun, it can still have a positive effect on your vitamin D levels.

与我交谈的皮肤科医生告诉我，是的，即使您使用防晒霜或物理屏障，好吧，这很有趣，即使您在户外晒太阳时使用防晒霜或物理屏障，它仍然会对您的维生素 D 水平产生积极影响。

This was surprising to me, but then, of course, it makes sense.

这让我感到惊讶，但当然，这是有道理的。

Sunlight is full-spectrum light.

阳光是全光谱光。

It's not just UV and short wavelength light.

不仅仅是紫外线和短波长光。

The ability for longer wavelength light to penetrate the skin is clear, and those longer wavelengths can also impart a positive influence on the vitamin D pathway.

较长波长的光穿透皮肤的能力是显而易见的，而且这些较长的波长还可以对维生素 D 途径产生积极影响。

Okay, so if you're concerned about wearing sunscreen because you're worried that it's going to impair your vitamin D synthesis or metabolism in any way, probably no reason to be concerned.

好吧，如果您担心涂抹防晒霜是因为担心它会以任何方式损害您的维生素 D 合成或新陈代谢，那么您可能没有理由担心。

Now, if you're somebody who is in the beekeeper category, who's completely avoiding sun exposure for whatever reason, well, then you probably want to get your vitamin D levels checked, and you may want to rely on supplementation or something of that sort.

现在，如果您属于养蜂人类别，无论出于何种原因完全避免阳光照射，那么您可能需要检查您的维生素 D 水平，并且您可能需要依赖补充剂或类似的东西。

At the same time, because of variation in genetic background, there will even be some of you out there who are super anti-sunscreen, who are peeling your shirts off all the time, who are getting lots of sun exposure, who may surprisingly have vitamin D levels that are still low.

与此同时，由于遗传背景的差异，甚至有些人超级抗防晒霜，总是脱掉衬衫，经常暴露在阳光下，令人惊讶的是，他们的维生素 D 水平可能仍然很低。

That's rare, okay, for all the obvious reasons, but it could still be the case.

好吧，出于所有显而易见的原因，这种情况很少见，但情况仍然可能如此。

And indeed, some of the dermatologists that I spoke to said they occasionally have a patient like that.

事实上，我采访过的一些皮肤科医生表示，他们偶尔也会遇到这样的病人。

Vitamin D, as you may recall, is involved in a bunch of different things.

您可能还记得，维生素 D 与许多不同的事物有关。

It acts as a hormone.

它起到激素的作用。

It's involved in calcium absorption.

它参与钙的吸收。

It's involved in some of the other hormone pathways.

它涉及其他一些激素途径。

And I should mention that there's a study, I'll link to this in the show note captions, that shows that some amount of sunlight exposure to the skin, this is an Israeli study where they had people get several tens of minutes of sunlight exposure in the afternoon during particular times of year.

我应该提到的是，有一项研究，我将在节目注释标题中链接到该研究，该研究表明皮肤接触一定量的阳光，这是以色列的一项研究，他们让人们在一年中的特定时间下午接受几十分钟的阳光照射。

They didn't have them going naked outside, okay.

他们没有让他们在外面裸体，好吧。

This was sort of like context and culturally appropriate.

这有点像上下文并且适合文化。

Skin exposure to the upper body and to the legs could induce increases in hormones such as testosterone and estrogen, which were correlated with, it wasn't causal, but it was correlated with improvements in mood, wellbeing, libido, et cetera.

皮肤暴露于上半身和腿部可能会导致睾酮和雌激素等激素的增加，这些激素与情绪、幸福感、性欲等的改善相关，但不是因果关系。

Well, some of that probably relates to testosterone and estrogen synthesis directly.

嗯，其中一些可能与睾酮和雌激素的合成直接相关。

Again, the skin as an endocrine organ, okay, there are certain elements within the keratinocyte skin cells that can literally communicate with some of the organs of the body that produce testosterone and estrogen, even some of the glands, pituitary, et cetera.

再说一遍，皮肤作为内分泌器官，角质细胞皮肤细胞内有某些元素，可以与身体的一些产生睾酮和雌激素的器官，甚至一些腺体、垂体等进行交流。

This is through a number of different stations.

这是通过许多不同的车站。

It's not necessarily direct.

这不一定是直接的。

But also through the sun's ability to impact the vitamin D pathway that then impinges on those testosterone, estrogen, and things like luteinizing hormone pathways.

而且还可以通过阳光影响维生素 D 途径，进而影响睾酮、雌激素和黄体生成素途径。

We don't have time to go into all this now.

我们现在没有时间讨论这一切。

I covered this in an episode about testosterone and estrogen.

我在一集关于睾酮和雌激素的节目中对此进行了介绍。

You have hormones such as luteinizing hormone, which then stimulate the gonads, the testes to the ovaries, to make testosterone and/or estrogen.

你体内含有黄体生成素等激素，它会刺激性腺、睾丸和卵巢，产生睾酮和/或雌激素。

The skin is a not so obvious player in this whole thing, whereby external environmental stimuli, such as the availability of sunlight, which in most places in the world varies across the year, can stimulate more or less vitamin D production, luteinizing hormone production that can impinge on testosterone and estrogen production.

皮肤在这整个过程中扮演的角色并不那么明显，外部环境刺激，例如阳光的可用性，在世界上大多数地方一年中都有所不同，可以或多或少地刺激维生素 D 的产生，黄体生成素的产生会影响睾酮和雌激素的产生。

These pathways are one of the reasons why when we get the right amount of sunlight, not too little, not too much, we feel better.

这些途径是当我们获得适量的阳光时（不是太少也不是太多）我们会感觉更好的原因之一。

We feel better because certain hormones are being produced at certain levels when we're getting that sun exposure, and when we don't get that sun exposure, we have lower levels of those hormones.

我们感觉更好，因为当我们暴露在阳光下时，某些激素会以一定水平产生，而当我们没有暴露在阳光下时，这些激素的水平就会降低。

This is well established, and the study that I linked to in the show note captions, which I've covered in previous episodes, is but one example of that phenomenon.

这是众所周知的，我在节目注释标题中链接到的研究（我在前几集中介绍过）只是这种现象的一个例子。

Okay, let's talk about sunscreens.

好吧，我们来谈谈防晒霜。

Now, the reason I change my tone of voice with this is that if you look on the internet, you will see claims that I don't use or believe in sunscreen, and that is just false.

现在，我改变语气的原因是，如果你在互联网上查看，你会看到我不使用或不相信防晒霜的说法，而这是错误的。

I've worn sunscreen my entire life.

我一生都涂防晒霜。

I don't necessarily wear it every day.

我不一定每天都穿。

I don't tend to burn easily.

我不太容易被烧伤。

Okay?

好的？

I have some natural level of pigmentation in my skin based on my genetics, as I mentioned earlier.

正如我之前提到的，根据我的基因，我的皮肤有一定程度的自然色素沉着。

But as we talked about earlier, just avoiding sunburn is not going to protect me or anyone else against certain sun-induced mutations in skin cells and the aging effects that sun can have.

但正如我们之前谈到的，仅仅避免晒伤并不能保护我或其他任何人免受某些阳光引起的皮肤细胞突变以及阳光可能产生的衰老影响。

So I do believe in certain sunscreens, meaning I will put sunscreen on on certain days on certain parts of my body.

所以我确实相信某些防晒霜，这意味着我会在某些日子在身体的某些部位涂抹防晒霜。

However, I do believe, now having spoken to multiple dermatologists and looked into the literature very deeply, that there are certain chemicals in certain sunscreens that are of concern.

然而，在与多位皮肤科医生交谈并深入研究文献后，我确实相信某些防晒霜中存在某些值得关注的化学物质。

I don't mean that if you put these on once or even twice that you are going to suffer negative consequences.

我并不是说如果你戴上一次甚至两次就会遭受负面后果。

I mean they are of concern, meaning we should pay attention to them, and when given the option, we should opt for the healthier choices.

我的意思是他们值得关注，这意味着我们应该关注他们，并且当有选择时，我们应该选择更健康的选择。

And in fact, there are known healthier choices.

事实上，有一些已知的更健康的选择。

To make all of this very clear, I'm going to tell you what is very clear to the dermatology community at this point in time.

为了让这一切变得更加清晰，我将告诉您此时皮肤病学界非常清楚的事情。

Okay?

好的？

In June of 2024, here's what we know.

2024 年 6 月，这是我们所知道的。

There are two major types of sunscreens out there.

市面上有两种主要类型的防晒霜。

Well, really three.

嗯，确实是三个。

We talked about physical barrier before.

我们之前谈到过物理屏障。

No one argues about a physical barrier.

没有人争论物理障碍。

No one's worried about the chemical composition of physical barriers, okay?

没有人担心物理屏障的化学成分，好吗？

When we talk about sunscreen, so lotions, creams, sprays, et cetera, there are two major types.

当我们谈论防晒霜时，乳液、面霜、喷雾剂等主要有两种类型。

The first are organic types, which is essentially chemical sunscreens, okay?

第一种是有机防晒霜，本质上是化学防晒霜，好吗？

So when you hear organic sunscreens, that means chemical-type sunscreens.

因此，当您听到有机防晒霜时，这意味着化学型防晒霜。

And then there are inorganic types, which are sometimes referred to as mineral-based sunscreens.

还有无机类型，有时被称为矿物防晒霜。

Here's what most everybody seems to accept, that mineral-based sunscreens, meaning sunscreens that tend to include either zinc oxide or titanium dioxide or both in some cases, are generally thought to be safe up to concentrations of 25%.

大多数人似乎都接受这样的观点：矿物防晒霜，即在某些情况下往往含有氧化锌或二氧化钛或两者的防晒霜，通常被认为浓度在 25% 以下是安全的。

25% is a pretty high concentration.

25%是一个相当高的浓度。

You can find sunscreens out there that have 25% zinc oxide or 25% titanium dioxide.

您可以找到含有 25% 氧化锌或 25% 二氧化钛的防晒霜。

They're rare to find, however.

然而，它们很少见。

More often you'll find sunscreens that have 15%, 10%, 18% zinc oxide, sometimes alone, or in combination with titanium dioxide.

更常见的是，您会发现含有 15%、10%、18% 氧化锌的防晒霜，有时单独使用，或与二氧化钛混合使用。

You'll find some pure titanium dioxide sunscreens out there, although those are a bit more rare.

您会在那里找到一些纯二氧化钛防晒霜，尽管这些防晒霜有点罕见。

Alright?

好吧？

A little bit harder to find.

有点难找。

Here's the story.

故事是这样的。

Zinc oxide and titanium dioxide reflect back UV light, those short wavelengths of light that would otherwise potentially cause mutations in your skin cells at the level of the epidermis, okay, on the outermost layers of skin.

氧化锌和二氧化钛会反射紫外线，这些短波长的光可能会导致表皮细胞的突变，好吧，在皮肤的最外层。

Remember, short wavelength light doesn't pass very deeply into the skin.

请记住，短波长光不会深入皮肤。

Sunscreens containing zinc oxide and/or titanium dioxide were engineered for that specific purpose, to reflect back UV light.

含有氧化锌和/或二氧化钛的防晒霜专为该特定目的而设计，以反射紫外线。

This is very different than organic or chemical sunscreens, which contain certain compounds.

这与含有某些化合物的有机或化学防晒霜非常不同。

These go by different names, oxybenzone, avobenzone.

它们有不同的名称：氧苯酮、阿伏苯宗。

There are a bunch of these different chemicals that are contained in so-called organic or chemical sunscreens.

所谓的有机或化学防晒霜中含有许多不同的化学物质。

Those chemicals, in general, don't serve to reflect back UV light, but rather absorb UV light.

一般来说，这些化学物质不会反射紫外线，而是吸收紫外线。

Okay?

好的？

So when they're applied to the skin, they're designed to absorb the UV light so that the UV light can't negatively impact the skin.

So when they're applied to the skin, they're designed to absorb the UV light so that the UV light can't negatively impact the skin.

Those chemical, again, chemical, aka organic components within organic sunscreens, again, sometimes called chemical sunscreens, are designed to absorb UV light.

这些化学物质，又称为有机防晒霜中的有机成分，有时也称为化学防晒霜，旨在吸收紫外线。

Mineral-based sunscreens, so-called inorganic sunscreens containing things like zinc oxide or titanium dioxide, are designed to reflect back UV light.

矿物防晒霜，即所谓的无机防晒霜，含有氧化锌或二氧化钛等物质，旨在反射紫外线。

Why am I telling you this?

我为什么要告诉你这个？

Well, I'm telling you this because it's generally believed that the zinc oxide and titanium dioxide-containing sunscreens are safe up to concentrations of 25%, whereas there is some, again, some concern about the chemicals within chemical, aka organic sunscreens as potential endocrine disruptors, so disrupting things like testosterone synthesis, estrogen synthesis, and other hormones.

好吧，我告诉你这一点是因为人们普遍认为，含氧化锌和二氧化钛的防晒霜浓度在 25% 以内是安全的，但也有人担心化学物质（又名有机防晒霜）中的化学物质是潜在的内分泌干扰物，从而扰乱睾酮合成、雌激素合成和其他激素等。

It's not all just about testosterone and estrogen, folks, other hormone pathways that many people, including some governing bodies and agencies that assess the safety of different cosmetic and sunscreen products are concerned about.

伙计们，这不仅仅是关于睾酮和雌激素，还有许多人，包括一些评估不同化妆品和防晒产品安全性的管理机构和机构所关心的其他激素途径。

Now, how concerned they are depends on where you are in the world.

现在，他们的关心程度取决于你在世界的哪个地方。

Okay?

好的？

So in Europe, they have different stringencies for what is considered safe versus unsafe or just of concern, as opposed to in the US.

因此，与美国不同，在欧洲，他们对安全、不安全或只是令人担忧的事物有不同的严格要求。

Here's what every dermatologist in the US, because those are the ones I spoke to, told me, which is that it is advised that on children younger than six months of age, you do not use chemical-based sunscreens.

这是美国的每位皮肤科医生（因为他们是我采访过的人）告诉我的，那就是建议六个月以下的儿童不要使用化学防晒霜。

Why?

为什么？

Well, young skin, even the skin on the external part of the body in children six months or younger acts more like mucosal skin in that it can very easily absorb things transdermally through the skin.

年轻的皮肤，甚至六个月或更小的儿童身体外部的皮肤，其行为更像粘膜皮肤，因为它可以很容易地通过皮肤透皮吸收物质。

However, even as we age, so into puberty, our young adult years, and even into our elderly years, there is still a capacity for things to pass transdermally through the skin, although, because of some of the additional barriers formed within the dermal and epidermal layers of the skin, things like extracellular matrix, the changes in collagen, et cetera, there is less tendency for compounds to pass transdermally through the skin.

然而，即使随着年龄的增长，进入青春期、青年时期，甚至老年，物质仍然有能力透皮穿过皮肤，尽管由于皮肤真皮层和表皮层内形成的一些额外屏障，如细胞外基质、胶原蛋白的变化等，化合物透皮穿过皮肤的可能性较小。

Now That just simply highlights the fact that if you are a very young person or if you're applying sunscreen to a very young person, maybe six months or younger, but also perhaps older, depending on how careful you want to be to avoid these chemical-based sunscreens.

现在，这只是简单地强调了一个事实，如果您是一个非常年轻的人，或者如果您正在为一个非常年轻的人涂抹防晒霜，可能是六个月或更小，但也可能更大，这取决于您想要多小心地避免使用这些基于化学的防晒霜。

There is very little, if any, evidence that the mineral-based sunscreens are of concern for transdermal passage into the skin at concentrations of 25% or less, meaning sunscreens containing zinc oxide and titanium dioxide are probably safe, or at least have been deemed safe enough that they are freely available on the market, and we are told that they are safe for people of all ages.

几乎没有证据表明，浓度在 25% 或更低的矿物防晒霜会经皮进入皮肤，这意味着含有氧化锌和二氧化钛的防晒霜可能是安全的，或者至少被认为足够安全，可以在市场上免费获得，而且我们被告知它们对所有年龄段的人都是安全的。

So if you are somebody who is concerned about the chemicals in sunscreen, most every dermatologist or chemist who works on sunscreens will tell you, "Well, mineral-based inorganic sunscreens are going to be your safer option if you're concerned."

因此，如果您担心防晒霜中的化学物质，大多数从事防晒霜工作的皮肤科医生或化学家都会告诉您：“如果您担心的话，矿物基无机防晒霜将是您更安全的选择。”

But get this, the chemical-based sunscreens, while some of the chemicals in them indeed can be quite scary when you read the literature.

但是，这是化学防晒霜，虽然当您阅读文献时，其中的一些化学物质确实非常可怕。

You look at some of these things like oxybenzone, avobenzone, and some similar chemicals, even at low concentrations, have been shown to be endocrine disruptors.

你看看其中一些东西，比如氧苯酮、阿伏苯宗和一些类似的化学物质，即使浓度很低，也已被证明是内分泌干扰物。

People talk about how the fact when they apply these sunscreens, they can taste them in their mouth.

人们谈论的是，当他们涂抹这些防晒霜时，他们可以在嘴里尝到它们的味道。

There's a lot of fear around these, and some of that fear is substantiated.

围绕这些有很多恐惧，其中一些恐惧是得到证实的。

When one goes and looks at the studies that have been done on these chemical-based sunscreens, you may find it interesting to note that the way these studies were done often involves having people apply a ton of these chemical-based sunscreens, like two full bottles of these sunscreens over the course of a very short period of time, and then have their blood drawn, and then it's revealed that some of these chemical components are within the blood.

当人们查看对这些化学防晒霜进行的研究时，您可能会发现有趣的是，这些研究的进行方式通常涉及让人们使用大量这些化学防晒霜，例如在很短的时间内使用两整瓶这些防晒霜，然后抽血，然后发现其中一些化学成分存在于血液中。

So a big issue that's not often discussed because it's very difficult to control for in a natural setting, but is straightforward to control for in a laboratory setting, is how much sunscreen one is applying and how often and across how many years of time.

因此，一个不常被讨论的大问题是，人们涂抹防晒霜的量、频率和时间跨度是多少，因为在自然环境中很难控制，但在实验室环境中却很容易控制。

So there's no real prescriptive that can tell you, "Hey, if you put chemical sunscreens on once, that's problematic." Although certainly pay attention to that six months and younger, what is essentially a rule that I mentioned earlier, and do not put chemical-based sunscreens on really young kids.

所以没有真正的规定可以告诉你，“嘿，如果你涂了一次化学防晒霜，那就有问题了。”虽然当然要注意六个月或更小的孩子，但这本质上是我之前提到的一条规则，不要给真正年幼的孩子使用化学防晒霜。

You might want to avoid them entirely, depending on how stringent you are about this stuff.

您可能想完全避免它们，具体取决于您对这些东西的严格程度。

But when it comes to chemical-based sunscreens, personally, I avoid them.

But when it comes to chemical-based sunscreens, personally, I avoid them.

But then it becomes a question of if you could only use a chemical-based sunscreen, you simply look at the label.

但接下来的问题是，是否只能使用化学防晒霜，只需查看标签即可。

Some of these have, by the way, zinc oxide, titanium oxide, and chemical-based components.

Some of these have, by the way, zinc oxide, titanium oxide, and chemical-based components.

Okay?

好的？

Keep that in mind.

请记住这一点。

Some are purely mineral-based.

有些是纯粹基于矿物的。

Some are purely chemical-based.

有些是纯粹基于化学的。

But if you look at a sunscreen label, you go, "Okay, well, this is the only thing available on this very hot day with a very high UV index, and otherwise, I'm going to get a burn." Well, if you're really concerned, then I would resort to a physical barrier.

但如果你看到防晒霜标签，你会说：“好吧，好吧，这是在这个炎热的天气里唯一可用的、紫外线指数非常高的产品，否则我会被晒伤的。”好吧，如果你真的担心的话，那么我会诉诸物理屏障。

If you are less concerned, then you could perhaps tell yourself, "Okay, you get to put it on that day," but you might not want to use it every day, and you might want to use a small volume of it, right?

如果你不那么担心，那么你也许可以告诉自己，“好吧，你那天就可以使用它”，但你可能不想每天都使用它，你可能想使用少量的它，对吗？

Or maybe just on parts of your face or your ears or your neck that are particularly sensitive to sun.

Or maybe just on parts of your face or your ears or your neck that are particularly sensitive to sun.

Okay?

好的？

These are the things that need to be taken into consideration.

These are the things that need to be taken into consideration.

But when we step back from all of this, all of the literature, including, by the way, some of the literature that assessed, and I'll put a link to this review, a review on the potential neurotoxicity of titanium dioxide nanoparticles.

但是，当我们从所有这些、所有的文献中退一步，顺便说一下，包括一些评估的文献，我将放一个到这篇评论的链接，一篇关于二氧化钛纳米粒子潜在神经毒性的评论。

I'll get into this in a moment.

我稍后会讨论这个问题。

It has been explored whether or not titanium dioxide is more risky than zinc oxide.

It has been explored whether or not titanium dioxide is more risky than zinc oxide.

I'll talk about that in a moment.

我稍后会讨论这个问题。

But when you step back from all of this, here's what you get.

But when you step back from all of this, here's what you get.

Physical barrier, no one argues about that.

物理屏障，没有人争论这一点。

No one believes that clothing is dangerous per se when it comes to avoiding excessive sun exposure.

No one believes that clothing is dangerous per se when it comes to avoiding excessive sun exposure.

Again, excessive relates to your skin tone, your background genetics, your activities, and where you are in the world and what time of year.

Again, excessive relates to your skin tone, your background genetics, your activities, and where you are in the world and what time of year.

Okay?

好的？

Very specific to your needs.

非常适合您的需求。

Very few folks are concerned about mineral-based inorganic sunscreen.

Very few folks are concerned about mineral-based inorganic sunscreen.

So if you want to use sunscreen, as many people do, and you want to make sure that it's not an endocrine disruptor and it's not a neurotoxin or something else that's been raised for some of these chemical-based sunscreens, well then find a sunscreen that has 25% or less zinc oxide and/or titanium dioxide.

因此，如果您想像许多人一样使用防晒霜，并且想确保它不是内分泌干扰物，也不是神经毒素或某些化学防晒霜中产生的其他物质，那么就找到氧化锌和/或二氧化钛含量为 25% 或更少的防晒霜。

If you were a bit more concerned about, say, titanium dioxide and some of the suggestive evidence, only suggestive evidence, that maybe titanium dioxide is more risky than zinc oxide, especially when it's in its nano form, the very small form that may indeed allow it for more easy passage through the layers of the skin, that transdermal passage, well then find a sunscreen that is purely zinc oxide sunscreen.

如果您更关心二氧化钛和一些暗示性证据，仅是暗示性证据，即二氧化钛可能比氧化锌风险更大，尤其是当它处于纳米形式时，这种非常小的形式确实可以使其更容易穿过皮肤层，即透皮通道，那么那么就找到一种纯粹是氧化锌防晒霜的防晒霜。

And again, they always have other things in them, but what I mean is the only active ingredient in a zinc oxide only containing sunscreen is zinc oxide, and then there are a bunch of other things that allow it to be a lotion, for instance.

再说一遍，它们里面总是含有其他东西，但我的意思是，仅含有氧化锌的防晒霜中唯一的活性成分是氧化锌，然后还有很多其他东西可以让它成为乳液。

Again, up to 25% concentration.

同样，浓度高达 25%。

Why would somebody not want to use zinc oxide-containing sunscreen up to 25% and opt for anything else you might ask, right, if that's considered safe?

为什么有人不想使用氧化锌含量高达 25% 的防晒霜，而选择您可能会问的其他产品，对吧，如果这被认为是安全的？

The reason is the consistency of the zinc oxide is it's pretty sticky and thick, and it's kind of pasty.

The reason is the consistency of the zinc oxide is it's pretty sticky and thick, and it's kind of pasty.

Right?

正确的？

Back in the '80s and '90s, some of you may recall they had zinc oxide sunscreens that would actually color the nose white, so you could really see it.

早在 80 年代和 90 年代，你们中的一些人可能还记得他们有氧化锌防晒霜，它实际上可以将鼻子染成白色，这样你就可以真正看到它。

It was really prominent on the face.

脸上确实很突出。

They tried to turn that into a fashion statement.

They tried to turn that into a fashion statement.

Didn't go over so well over time.

随着时间的推移，进展并不顺利。

But in any case, the addition of titanium dioxide to those zinc oxide-containing sunscreens allow it to be a bit silkier so that it would spread on more evenly.

但无论如何，在含氧化锌的防晒霜中添加二氧化钛可以使其变得更加丝滑，从而可以更均匀地涂抹。

And then you may say, "Well, why even put chemicals in sunscreen at all if there's risk?" The reason why chemical-based organic sunscreens even exist is that they can come up with compositions of those sunscreens that are very silky and that could spread on clear over makeup and things of that sort.

然后你可能会说，“那么，如果存在风险，为什么还要在防晒霜中添加化学物质呢？”基于化学的有机防晒霜之所以存在，是因为它们可以生产出非常丝滑的防晒霜成分，并且可以在化妆品和类似物品上透明地涂抹。

But there are these concerns about some of those chemical components as endocrine disruptors and potentially as mutagens that could cause other issues or any number of different things.

但人们担心其中一些化学成分会作为内分泌干扰物，并可能作为诱变剂，从而导致其他问题或许多不同的事情。

You can find all sorts of concerns out there on the internet.

您可以在互联网上找到各种担忧。

Most of those concerns are not substantiated, but these chemicals can be problematic at high concentrations, and that takes us back to the point made earlier, which is that in the studies of those chemicals and the reasons, in some cases, being banned in certain countries and other countries carrying warning recommendations, the amount of those chemical-based sunscreens that were applied was exceedingly high.

大多数担忧都没有得到证实，但这些化学物质在高浓度下可能会出现问题，这让我们回到了之前提出的观点，即在对这些化学物质的研究以及在某些情况下被某些国家和其他提出警告建议的国家禁止的原因中，这些化学防晒霜的使用量非常高。

So if you're wearing sunscreen very often, you're wearing a lot of it Probably best if you're towards a mineral-based sunscreen.

So if you're wearing sunscreen very often, you're wearing a lot of it Probably best if you're towards a mineral-based sunscreen.

If you are concerned at all about the chemicals in chemical-based sunscreen, wear a mineral-based sunscreen and/or use physical barrier.

If you are concerned at all about the chemicals in chemical-based sunscreen, wear a mineral-based sunscreen and/or use physical barrier.

And if you're somebody who just doesn't believe that sunscreens are safe whatsoever, well, as far as I know, it's a free world.

如果您不相信防晒霜是安全的，那么据我所知，这是一个自由的世界。

You don't have to wear sunscreen, but then I would say you need to be very aware of the fact that sun can induce the appearance of accelerated aging in the skin, right?

你不必涂防晒霜，但我想说你需要非常清楚，阳光会导致皮肤加速老化，对吗？

That's an actual process that takes place.

这是一个实际发生的过程。

There's really no debating that, frankly.

坦率地说，这确实没有争议。

And sun exposure can potentially accelerate or even give rise to certain skin cancers, and nobody wants that.

And sun exposure can potentially accelerate or even give rise to certain skin cancers, and nobody wants that.

Okay, before we move on to a discussion about what can be done to increase the youthfulness of our skin or the appearance of youthfulness in our skin, we need to have a bit more discussion about skin cancers.

好吧，在我们继续讨论如何使我们的皮肤更年轻或让我们的皮肤看起来更年轻之前，我们需要对皮肤癌进行更多的讨论。

Notice I said skin cancers, plural, because there are many different forms of skin cancer.

请注意，我说的是皮肤癌，复数，因为皮肤癌有许多不同形式。

Some of them relate to sun exposure, as we discussed earlier.

正如我们之前讨论的，其中一些与阳光照射有关。

Others do not.

其他人则不然。

And in fact, some of the more deadly skin cancers are independent of sun exposure.

事实上，一些更致命的皮肤癌与阳光照射无关。

They can relate to genetics and to other factors.

They can relate to genetics and to other factors.

So the most straightforward story about all of this is that approximately 80% to 90% of melanomas, which are skin cancers, and they are very serious skin cancers that can indeed be very deadly, arise in what's called de novo skin.

因此，关于所有这一切的最直接的故事是，大约 80% 到 90% 的黑色素瘤（皮肤癌），它们是非常严重的皮肤癌，确实非常致命，出现在所谓的新生皮肤中。

De novo skin is non-mole skin.

De novo skin is non-mole skin.

Now, does that mean that you should not pay attention to the shape and any changes in your moles?

现在，这是否意味着您不应该注意痣的形状和任何变化？

No, you absolutely should.

No, you absolutely should.

But for people who have naturally darker pigmentation everywhere or who have very few moles, then you aren't going to be able to use the monitoring of your moles as the only readout of potential development of skin cancer.

但对于浑身自然色素沉着较深或痣很少的人来说，您将无法将痣的监测作为皮肤癌潜在发展的唯一读数。

And frankly, everybody should be thinking about these more serious skin cancers independent of moles or changes in moles.

坦率地说，每个人都应该考虑这些更严重的皮肤癌，与痣或痣的变化无关。

Here are a couple things that everyone should pay attention to.

以下是每个人都应该注意的几件事。

If you have a pimple-like lesion or you have any kind of spot on your skin that seems like it's an acne that's lasted more than a month, or you have an area that's seeping something that might look like plasma or pus or blood and it persists over a long period of time, like a month or more, absolutely get that checked out by a dermatologist.

如果你有类似丘疹的病变，或者你的皮肤上有任何看起来像是痤疮的斑点，并且持续了一个多月，或者你的某个区域正在渗出一些看起来像血浆、脓液或血液的东西，并且它持续了很长一段时间，比如一个月或更长时间，绝对应该让皮肤科医生检查一下。

Okay?

好的？

Don't wait any longer than a month.

Don't wait any longer than a month.

Get it checked out.

去检查一下。

In addition, it's highly recommended that you go in and you get your moles checked by a dermatologist, and frankly, that you get all of your skin checked by a dermatologist at least once per year.

此外，强烈建议您去皮肤科医生那里检查您的痣，坦率地说，您的所有皮肤每年至少由皮肤科医生检查一次。

This is going to really protect you against both the sun-induced skin cancers and other forms of skin cancer.

这将真正保护您免受阳光诱发的皮肤癌和其他形式的皮肤癌的侵害。

The most common form of sun exposure-induced cancers are basal cell carcinomas, and indeed, those are less deadly than many of the melanomas, but they still can be exceedingly problematic, and they can be deadly.

最常见的由阳光照射诱发的癌症是基底细胞癌，事实上，这些癌症的致命性比许多黑色素瘤要低，但它们仍然可能带来极大的问题，并且可能致命。

So it's very important to get these checked out.

So it's very important to get these checked out.

Now there are websites, and I'll provide a link to one of them in the show note captions, for which you can look at a bunch of different examples of different moles and how they change over time, and if you happen to have a mole that resembles the appearance of any of the moles in that image gallery, then you would be wise to go to a dermatologist right away because it could be, again, could be cancer of some sort.

现在有一些网站，我将在节目注释标题中提供其中一个的链接，您可以在其中查看一堆不同痣的不同示例以及它们如何随时间变化，如果您碰巧有一颗痣与该图片库中任何一颗痣的外观相似，那么您最好立即去看皮肤科医生，因为它可能是某种癌症。

You do not want to let these things linger for too long.

你不想让这些事情持续太久。

At the same time, many people get concerned about one mole that didn't have an irregular border and then suddenly has an irregular border.

与此同时，许多人担心一颗本来没有不规则边界的痣突然出现不规则边界。

There are a lot of different features you'll learn from the website, or if you talk to your dermatologist, that relate to whether or not something is predicting skin cancer or has become skin cancer.

您可以从网站上了解到很多不同的功能，或者如果您与皮肤科医生交谈，这些功能与某些东西是否可以预测皮肤癌或已经成为皮肤癌有关。

It's not just irregular border, it's changes in size, certainly changes in pigmentation, vascularization, bleeding, any kind of seeping.

这不仅仅是不规则的边界，还有大小的变化，当然还有色素沉着、血管化、出血、任何形式的渗漏的变化。

There are a lot of different things there.

There are a lot of different things there.

So don't be alarmed at first appearance of one of these things, but do take it seriously.

因此，当这些事情第一次出现时不要惊慌，但一定要认真对待。

And keep in mind that there are things that your dermatologist can do to help prevent certain skin cancers.

请记住，皮肤科医生可以采取一些措施来帮助预防某些皮肤癌。

So for instance, there's a growing trend now among dermatologists to suggest laser resurfacing of skin.

例如，皮肤科医生现在越来越倾向于建议激光换肤。

That is a laser used to essentially disrupt that epidermal outermost layer, turn it over so that it regenerates, because it can indeed regenerate, to create new cells there.

这是一种激光，用于从根本上破坏表皮最外层，将其翻转，使其再生，因为它确实可以再生，从而在那里产生新细胞。

Keep in mind that UV light and other factors in the environment can cause mutations within that skin layer.

请记住，紫外线和环境中的其他因素可能会导致皮肤层发生突变。

Sometimes they're caused by genetic factors, but often environmental factors like sun and chemicals and other things.

有时它们是由遗传因素引起的，但通常是环境因素，如阳光、化学物质和其他因素。

And by encouraging turnover of that skin layer through laser resurfacing, which by the way, may also increase the sort of youthfulness appearance of your skin, so many people are motivated to do it for that reason, can dramatically reduce the incidence of certain kinds of skin cancer.

通过激光换肤来促进皮肤层的更新，顺便说一句，这也可能会增加皮肤的年轻外观，因此很多人都愿意这样做，可以大大降低某些类型皮肤癌的发病率。

In fact, the dermatologist that I spoke to who's an expert in derm oncology, okay, cancers of the skin, said that laser resurfacing can cause a 30% reduction in skin cancers because of this ability to rejuvenate that epidermal layer.

事实上，我采访过的皮肤科医生是皮肤肿瘤学专家，好吧，皮肤癌，他说激光换肤可以使皮肤癌减少 30%，因为它能够使表皮层恢复活力。

And that's especially true for areas of the body like the face, ears, neck, tops of the hands, et cetera, for which the sun often induces the most damage because those are the most exposed parts of the body on a regular basis.

对于面部、耳朵、颈部、手背等身体部位尤其如此，阳光通常对这些部位造成的伤害最大，因为这些部位是身体经常暴露在外的部位。

And by the way, this whole thing about skin cancer is not a trivially small number.

顺便说一句，关于皮肤癌的整个事件并不是一个小数目。

It's a big number.

这是一个很大的数字。

In the US alone, there are up to 4 million cases per year of what's called squamous cell carcinoma, one of these forms of skin cancer.

仅在美国，每年就有多达 400 万例鳞状细胞癌病例，鳞状细胞癌是皮肤癌的一种形式。

So getting checked out by a highly qualified dermatologist on a yearly basis, maybe even more if you're really concerned about this because you have a lot of familial, genetically inherited skin cancers, things of that sort, is really highly advised.

因此，强烈建议您每年接受一次高素质皮肤科医生的检查，如果您真的很担心这一点，那么可能会更频繁，因为您患有很多家族性遗传性皮肤癌之类的事情。

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

我想稍微休息一下并感谢我们的赞助商之一 LMNT。

LMNT is an electrolyte drink that has everything you need.

LMNT 是一种电解质饮料，拥有您所需的一切。

That means the electrolytes sodium, magnesium, and potassium in the correct amounts and ratios, and nothing you don't, which means no sugar.

这意味着电解质的钠、镁和钾的含量和比例正确，没有任何不合适的东西，这意味着没有糖。

Now, I and others on this podcast have talked about the critical importance of hydration for proper brain and body functioning.

现在，我和这个播客中的其他人讨论了水合作用对于大脑和身体正常功能的至关重要性。

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

即使是轻微程度的脱水也会降低认知和身体表现。

It's also important that you get adequate electrolytes.

获得充足的电解质也很重要。

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

电解质（钠、镁和钾）对于体内所有细胞（尤其是神经元）的功能至关重要。

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

饮用溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。

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

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

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

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

They have a bunch of different great-tasting flavors of LMNT.

他们有多种不同口味的 LMNT。

My favorite is the watermelon, although I confess I also like the raspberry and the citrus.

我最喜欢的是西瓜，尽管我承认我也喜欢覆盆子和柑橘。

Basically, I like all the flavors.

基本上所有的口味我都喜欢。

And LMNT has also just released a new line of canned sparkling LMNT.

LMNT 还刚刚推出了新系列的罐装起泡 LMNT。

So these aren't the packets you dissolve in water, these are cans of LMNT that you crack open like any other canned drink, like a soda, but you're getting your hydration and your electrolytes with no sugar.

所以这些不是你溶解在水中的小包，这些是 LMNT 罐头，你可以像任何其他罐装饮料（如苏打水）一样打开它们，但你会得到水分和电解质，但不含糖。

If you'd like to try LMNT, you can go to drinklmnt, spelled L-M-N-T.com/huberman to claim a free LMNT sample pack with the purchase of any LMNT drink mix.

如果您想尝试 LMNT，可以前往 Drinklmnt（拼写为 L-M-N-T.com/huberman），购买任意 LMNT 混合饮料即可获得免费 LMNT 样品包。

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

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

Now, with respect to everything we've talked about sun exposure, sunscreen, and skin cancer, I'd be remiss if I didn't discuss a study that's often used kind of as a wedge or a weapon in the online debates about sun exposure, skin cancer, and mortality.

现在，关于我们谈论的有关阳光照射、防晒霜和皮肤癌的所有内容，如果我不讨论一项在有关阳光照射、皮肤癌和死亡率的在线辩论中经常被用作楔子或武器的研究，那就是我的失职。

And the title of this study is, quote, "Avoidance of Sun Exposure as a Risk Factor," that's right, "Sun Exposure as a Risk Factor for Major Causes of Death: A Competing Risk Analysis of the Melanoma in Southern Sweden Cohort." So the basic design of this study was to evaluate people's self-reported amount of sun exposure across many years, and then to correlate that with all-cause mortality.

这项研究的标题是“避免阳光照射作为一个危险因素”，没错，“阳光照射作为主要死亡原因的危险因素：瑞典南部队列黑色素瘤的竞争风险分析”。因此，这项研究的基本设计是评估人们多年来自我报告的阳光照射量，然后将其与全因死亡率联系起来。

And then to relate it to different causes of disease, in particular cardiovascular death, compare this to smokers.

然后将其与不同的疾病原因联系起来，特别是心血管死亡，将其与吸烟者进行比较。

Keep in mind that some of the people who were reporting their sun exposure were smokers, some weren't.

请记住，有些报告自己暴露在阳光下的人是吸烟者，有些则不是。

And the conclusion of this study that drew a lot of attention and continues to draw a lot of attention is the following, quote, and here I quote from the abstract, "Non-smokers who avoided sun exposure had a life expectancy similar to smokers in the highest sun exposure group."

这项引起了很多关注并继续引起人们关注的研究结论如下，引用，这里我引用摘要，“避免阳光照射的非吸烟者的预期寿命与最高阳光照射组中的吸烟者相似。”

Okay, I'm going to repeat that.

好吧，我要重复一遍。

"Non-smokers who avoided sun exposure had a life expectancy similar to smokers in the highest sun exposure group." So what many people take this to conclude is that avoiding sun exposure is as dangerous as smoking.

“避免阳光照射的非吸烟者的预期寿命与最高阳光照射组的吸烟者相似。”因此，许多人得出的结论是，避免阳光照射与吸烟一样危险。

Okay?

好的？

That's not the conclusion that I'd like you to take away because what this study basically shows is, and here I continue, quote, "Compared to the highest sun exposure group, life expectancy of avoiders of sun exposure was reduced by 0.6 to 2.1 years." So you go, "Wait a second.

这不是我希望你接受的结论，因为这项研究基本上表明的是，在这里我继续引用，“与阳光照射最多的人群相比，避免阳光照射的人的预期寿命减少了 0.6 至 2.1 年。”所以你说：“等一下。

Can this really be true?

这真的是真的吗？

That people that are avoiding sun exposure have a lower life expectancy than people who get sun exposure?" And indeed, in this particular study, that does seem to be the case, but the interpretation of this is not completely straightforward.

避免阳光照射的人的预期寿命比接触阳光的人要低？”事实上，在这项特定的研究中，情况似乎确实如此，但对此的解释并不完全简单。

Here's what we know.

这是我们所知道的。

Getting some degree of sun exposure appears to be good for life expectancy.

接受一定程度的阳光照射似乎有利于预期寿命。

That is true.

确实如此。

But is it directly related to sun exposure?

但这与阳光照射有直接关系吗？

That's a critical question.

这是一个关键问题。

And is the increased sun exposure that one gets, if you do get sun exposure, linked to other issues, in particular, the development of melanoma?

如果您确实暴露在阳光下，那么暴露在阳光下的次数增加是否与其他问题（特别是黑色素瘤的发展）有关？

As you recall, melanoma was even in the title of the study.

正如您所记得的，黑色素瘤甚至出现在该研究的标题中。

So here's how I think we should think about this study.

所以我认为我们应该如何思考这项研究。

It does appear that getting sun exposure is correlated with longer life expectancy, but there could be any number of different reasons for that.

确实，接受阳光照射确实与更长的预期寿命相关，但这可能有很多不同的原因。

For instance, people that are getting regular sun exposure presumably are also enhancing activation of the vitamin D pathways, which is related to any number of different things.

例如，经常接触阳光的人可能也会增强维生素 D 途径的激活，这与许多不同的事情有关。

They no doubt are experiencing increased feelings of wellbeing.

毫无疑问，他们的幸福感正在增强。

I talked about papers that have substantiated that earlier, and frankly, we didn't even need a scientific study to substantiate that, although it's always great to have it.

我之前谈到了已经证实这一点的论文，坦率地说，我们甚至不需要科学研究来证实这一点，尽管拥有它总是很棒的。

We know that being out in sunshine for some period of time each day, as long as we don't get burned in the sun, feels good.

我们知道，每天在阳光下呆一段时间，只要我们不被阳光晒伤，感觉就很好。

Why does it feel good?

为什么感觉很好？

It leads to the production of testosterone, estrogen, some of the endorphins that generally make us feel good.

它会导致睾丸激素、雌激素和一些通常让我们感觉良好的内啡肽的产生。

It is directly related to the pathways associated with dopamine release.

它与多巴胺释放相关的途径直接相关。

There's a whole story there about seasonality, both in humans and other animals, about dopamine synthesis.

关于人类和其他动物的季节性，有一个关于多巴胺合成的完整故事。

When we get sunlight, there's elevated dopamine and serotonin and testosterone and estrogen and feelings of wellbeing and libido.

当我们沐浴在阳光下时，多巴胺、血清素、睾丸激素和雌激素都会升高，并且会产生幸福感和性欲。

This is all well substantiated in animal models and humans.

这在动物模型和人类中都得到了充分证实。

So getting sun exposure makes people feel good.

因此，接触阳光会使人感觉良好。

When people feel good, they tend to be lower stress.

当人们感觉良好时，他们的压力往往会降低。

When people are feeling good and they have energy, because there indeed is a direct relationship between sun exposure, especially to the eyes early in the day, and our feelings of elevated mood and alertness and energy.

当人们感觉良好并且精力充沛时，因为阳光照射（尤其是清晨的阳光照射）与我们情绪高涨、警觉性和精力充沛的感觉之间确实存在直接关系。

They tend to exercise more, walk more.

他们倾向于更多地锻炼、更多地散步。

And of course, if you're outside exercising more, walking more, cycling, swimming, you're also going to get more sun exposure.

当然，如果您在户外多锻炼、多散步、骑自行车、游泳，您也会获得更多的阳光照射。

And we know that exercise is strongly related to improved or extended life expectancy.

我们知道，锻炼与改善或延长预期寿命密切相关。

Okay?

好的？

So the study basically says getting sunlight as opposed to very little sunlight is good for life expectancy, but it doesn't say get too much sunlight, right?

所以这项研究基本上说，接受阳光而不是很少的阳光有利于预期寿命，但它并没有说接受太多的阳光，对吗？

Because, and this is interesting, it is very clear that the people who lived longer because they were getting more sunlight also tended to have more cancers, including melanoma.

因为，很有趣的是，很明显，那些因为接受更多阳光而寿命更长的人也往往患上更多的癌症，包括黑色素瘤。

But this is a very important point.

但这是非常重要的一点。

It's also the case that the longer one lives, the more likely you are to develop a cancer.

还有一种情况是，人的寿命越长，患癌症的可能性就越大。

Okay?

好的？

So as you can see, these studies that many people just draw one straightforward conclusion from, such as people who get less sun exposure don't live as long as people that get more sun exposure, well, that's true.

正如你所看到的，许多人只是从这些研究中得出一个简单的结论，比如接触阳光较少的人的寿命不如接触阳光较多的人，嗯，这是事实。

But when you get more sun exposure, very likely you're doing other things like exercise and feeling better that relate to living longer.

但是，当您接受更多的阳光照射时，您很可能会做其他与长寿相关的事情，例如锻炼和感觉更好。

So it's very difficult, if not impossible, to isolate one single variable, in this case sun exposure, as the key variable.

因此，隔离一个单一变量（在本例中为阳光照射）作为关键变量，即使不是不可能，也是非常困难的。

However, I'm happy to go on record saying that we know from so many studies of animal models in humans that sun exposure, especially early day sun exposure when the sun is low in the sky to set your circadian rhythm, and late day sun exposure, okay, I'm not talking about middle of the day getting baked in the sun and sunburned or things of that sort, but around the time of sunset, especially sun exposure to the eyes, is Powerfully modulating your circadian rhythm to elevate daytime mood focus and alertness and improve sleep, both of which are strongly correlated with improvements in mental health, immune system function, feelings of wellbeing, enhanced cognition.

然而，我很高兴地公开表示，我们从对人类动物模型的大量研究中得知，阳光照射，尤其是清晨太阳在天空中较低时的阳光照射，可以设定您的昼夜节律，以及傍晚的阳光照射，好吧，我不是说中午在阳光下烘烤和晒伤或类似的事情，而是在日落时分，尤其是阳光照射到眼睛，可以强有力地调节您的昼夜节律，以提高白天的情绪焦点和警觉性和改善睡眠，两者都与心理健康、免疫系统功能、幸福感和认知能力的改善密切相关。

There's this whole story about people with Alzheimer's and disruptions in circadian rhythms and sleep.

这就是关于阿尔茨海默氏症患者以及昼夜节律和睡眠紊乱的整个故事。

So sun exposure to the eyes in terms of setting circadian rhythm, powerful.

所以阳光照射对于设定眼睛的昼夜节律而言，作用很大。

Powerful improvement of life expectancy and immediate health.

显着改善预期寿命和即时健康状况。

Sun exposure to the skin, no doubt, very powerful positive modulators of certain hormone and neuromodulator pathways such as dopamine, testosterone, estrogen, and so forth, that make people feel good and do things generally that are good for them.

毫无疑问，皮肤的阳光照射对某些激素和神经调节途径（如多巴胺、睾酮、雌激素等）具有非常强大的积极调节作用，使人们感觉良好并做通常对他们有益的事情。

Okay, generally, not all the things people do with elevated dopamine, testosterone, and estrogen are good for them.

好吧，一般来说，并不是所有人们用升高的多巴胺、睾酮和雌激素做的事情都对他们有好处。

We know that for sure.

我们肯定知道这一点。

But getting some sunlight, that is some appropriate dosage of sunlight, especially to the eyes early in the day.

但是接受一些阳光照射，即适当剂量的阳光，尤其是在一天的早些时候对眼睛来说。

Don't stare at the sun.

不要盯着太阳。

Don't damage your eyes.

别伤害你的眼睛。

But getting some of that sun exposure to your eyes early in the day and some to the skin, especially in the early and later part of the day, clearly is positively correlated with various health metrics in terms of mental health and physical health, and not surprisingly, with lifespan.

但是，在一天的早些时候让眼睛接触一些阳光，让皮肤接触一些阳光，尤其是在一天的早些时候和晚些时候，显然与心理健康和身体健康方面的各种健康指标呈正相关，毫不奇怪，与寿命呈正相关。

So I mention this study because I do think it's very interesting, right?

所以我提到这项研究是因为我确实认为它非常有趣，对吗？

I think it's really interesting that people who completely avoid sunlight are not living as long as people who get some sun exposure, and some of this actually is on par with what's experienced with cigarette smoking.

我认为非常有趣的是，完全避免阳光照射的人的寿命不如接触阳光的人那么长，其中一些实际上与吸烟的经历相当。

I think something that everyone agrees is negative in terms of life expectancy and certainly is not good for a great number of different systems within the brain and body.

我认为每个人都同意的事情对于预期寿命来说是负面的，而且对大脑和身体内的许多不同系统当然不利。

But I think the study sometimes is used to highlight the wrong conclusion, which is that sunlight itself is extending lifespan.

但我认为这项研究有时被用来强调错误的结论，即阳光本身可以延长寿命。

I think that that very simple conclusion can be taken too far and can start to negate some of the equally important messages about excessive sunlight exposure causing certain problems as it relates to skin cancers, which we talked about earlier, as it relates to things that you can do in order to offset some of that risk with, if I were to suggest, a physical barrier if you need it, a chemical-based sunscreen if you choose to use sunscreen, and of course, that's an independent choice that each of us have to make for ourselves.

我认为这个非常简单的结论可能太过分了，可能会开始否定一些同样重要的信息，即过度阳光照射会导致某些问题，因为它与我们之前讨论过的皮肤癌有关，因为它与您可以采取的措施来抵消部分风险有关，如果我建议的话，可以使用物理屏障（如果您需要它），如果您选择使用防晒霜，则可以使用化学防晒霜，当然，这是我们每个人都必须为自己做出的独立选择。

Okay, let's talk about youthfulness of skin or the appearance of youthfulness in skin.

Okay, let's talk about youthfulness of skin or the appearance of youthfulness in skin.

Before I did this episode, I put the call out on social media for questions about skin and skin health, and I must say that the vast majority of questions related to this topic.

在我做这集之前，我在社交媒体上呼吁有关皮肤和皮肤健康的问题，我必须说，绝大多数问题都与这个话题有关。

And it's a very interesting one because it relates to a lot of decisions that people are making about what to do, what to buy or not buy, as the case may be, and it is an enormous, probably hundreds of billions of dollars industry, if not trillion-dollar industry over time, this business of devices, products, and procedures to try and reverse aging or the appearance of aging in skin, or even create de novo new synthesis of collagen in skin and other things to make skin look more youthful.

这是一个非常有趣的问题，因为它涉及到人们做出的很多决定，包括做什么、买什么或不买什么（视具体情况而定），这是一个巨大的产业，即使不是数万亿美元的产业，也可能是数千亿美元的产业，随着时间的推移，这个产业包括设备、产品和程序，试图逆转衰老或皮肤衰老的外观，甚至从头合成皮肤中的胶原蛋白和其他物质，使皮肤看起来更年轻。

Okay, so if we step back from this whole area, we have to ask ourselves, what do we know for sure about what makes skin look youthful?

好吧，如果我们从这整个领域退一步，我们必须问自己，我们到底知道什么能让皮肤看起来年轻？

And what can be done to make skin look more youthful?

怎样才能让皮肤看起来更年轻呢？

And to understand the answers to those questions, we simply have to go back to the beginning of today's discussion for just a moment.

为了理解这些问题的答案，我们只需回到今天讨论的开头。

Remember that we have the epidermal layer of skin, we have the dermal layer of skin, we have the vasculature, the blood vessels and capillaries, you have the nerve inputs there, and you have a bunch of different cell types in there, the keratinocytes.

请记住，我们有皮肤的表皮层，我们有皮肤的真皮层，我们有脉管系统、血管和毛细血管，那里有神经输入，那里有一堆不同的细胞类型，即角质形成细胞。

You have different proteins within those cells, like collagen, elastin, that over time can, yes, be mutated by things like UV rays from the sun, but that over time tend to lose their elasticity, which leads to wrinkles and sagging skin.

这些细胞内有不同的蛋白质，如胶原蛋白、弹性蛋白，随着时间的推移，这些蛋白质会被太阳紫外线等物质突变，但随着时间的推移，它们往往会失去弹性，从而导致皱纹和皮肤下垂。

You also have this issue of hydration of the skin, right?

你也有皮肤缺水的问题吧？

Skin has a lot of watery components within it, actual water within it, and those watery components are what give it its kind of plump, moist look, smooth look, as opposed to desiccated, sagging, wrinkled look, to speak in extremes.

皮肤里面有很多水成分，里面有真正的水，正是这些水成分赋予了皮肤丰润、湿润、光滑的外观，而不是干燥、下垂、皱纹的外观，极端地说。

And there are hundreds, if not thousands, of different chemicals out there that dermatologists as well as cosmetic surgeons, as well as just frankly manufacturers of products assert are going to be good for skin.

皮肤科医生、整容外科医生以及产品制造商都声称，有数百种甚至数千种不同的化学物质对皮肤有益。

So let's talk about where there is a lot of evidence for certain things that you can do if your goal is to increase the youthfulness or the appearance of youthfulness in your skin, and one of the main ones is collagen itself.

因此，让我们来谈谈有大量证据表明，如果您的目标是增加皮肤的年轻度或年轻外观，您可以采取某些措施，其中主要的措施之一就是胶原蛋白本身。

Okay, now I have to admit, I was very surprised when I looked at this literature, but I was positively surprised.

好吧，现在我必须承认，当我看到这些文献时，我感到非常惊讶，但我确实感到惊讶。

Here's why.

原因如下。

As you know, there are various macronutrients present in foods.

如您所知，食物中含有多种常量营养素。

You can have proteins, fats, and carbohydrates.

你可以摄入蛋白质、脂肪和碳水化合物。

When we ingest proteins such as beef, chicken, fish, eggs, as well as some vegan sources of proteins like beans or lentils or tofu, things of that sort, they contain different amounts of different essential amino acids, and those essential amino acids and other amino acids are used as the building blocks for proteins in our muscles, in our tendons, in essentially all the organ systems of our body.

当我们摄入牛肉、鸡肉、鱼、鸡蛋等蛋白质，以及一些纯素蛋白质来源，如豆类、扁豆或豆腐之类的东西时，它们含有不同数量的不同必需氨基酸，而这些必需氨基酸和其他氨基酸被用作我们肌肉、肌腱、基本上身体所有器官系统中蛋白质的组成部分。

The lipids are also used for cell membranes, et cetera, okay?

脂质也用于细胞膜等等，好吗？

This has been discussed various times on this podcast before, people like Dr. Lane Norton, Dr. Gabrielle Lyon, and others.

This has been discussed various times on this podcast before, people like Dr. Lane Norton, Dr. Gabrielle Lyon, and others.

It's well established that when these proteins are broken down in the gut, some of those amino acids go and serve for the purpose of tissue repair.

众所周知，当这些蛋白质在肠道中分解时，其中一些氨基酸会起到组织修复的作用。

Others are for the purpose of other things.

其他人是为了其他事情的目的。

What most people in the field of nutrition agree upon, and what certainly I believe, is that if you were to, say, eat a little bit of liver, right, you might have a little bit of cooked liver or a little bit of skeletal muscle in the form of a steak, that there's no selective trafficking of the amino acids that are broken down from the liver that you eat to your liver, right?

营养领域的大多数人都同意，而且我当然相信，如果你吃一点肝脏，对吧，你可能会吃一点煮熟的肝脏或一点牛排形式的骨骼肌，从你吃的肝脏分解的氨基酸不会选择性地运输到你的肝脏，对吗？

So when you hear that eating liver supports your liver, it may do that by the broad process of certain amino acids and vitamins and lipids, et cetera, serving your liver and other organ And tissue systems of the body, but not selectively your liver.

因此，当您听说吃肝脏可以支持您的肝脏时，它可能是通过某些氨基酸、维生素和脂质等的广泛过程来实现的，为您的肝脏和身体的其他器官和组织系统服务，但不是选择性地为您的肝脏服务。

However, when we talk about collagen, this protein that forms one of the most essential aspects of what makes our skin what it is, which is elastic and to have some tensile strength where you can push on it, it returns to its original position, especially if it's well-hydrated, and makes our skin very youthful in appearance when we're young, and then as it degrades when we get old, makes it look less youthful, wrinkles and sagging and so forth.

然而，当我们谈论胶原蛋白时，这种蛋白质构成了我们皮肤最重要的组成部分之一，它具有弹性，并且具有一定的拉伸强度，可以推动它，它会恢复到原来的位置，特别是在水分充足的情况下，使我们的皮肤在年轻时看起来非常年轻，然后随着年龄的增长而退化，使其看起来不那么年轻，出现皱纹和下垂等。

Well then why would eating collagen protein, which can come from any number of different sources, it can come from fish sources, it can come from, believe it or not, animal hoof sources, it can come from any number of different sources, tendon, etc., why would ingesting collagen be selectively trafficked to the collagen in our skin, right?

那么为什么要吃胶原蛋白，它可以来自许多不同的来源，它可以来自鱼类，它可以来自，不管你相信与否，动物蹄来源，它可以来自许多不同的来源，肌腱等，为什么摄入胶原蛋白会被选择性地输送到我们皮肤中的胶原蛋白，对吗？

That doesn't square with everything we know.

这与我们所知道的一切并不相符。

And yet, when you look at studies, including meta-analyses of studies where people supplement with collagen powders, and these powders typically come from fish or tendon, any number of different sources, when people do this and then measures are taken as to skin appearance, skin elasticity, there are a bunch of measures that can be done in humans in the laboratory to do this, you often will find studies that show statistically significant improvements in collagen composition and skin appearance, and even the appearance of reduction in wrinkles and so forth.

然而，当你看研究时，包括人们补充胶原蛋白粉末的研究的荟萃分析，这些粉末通常来自鱼或肌腱，任何数量的不同来源，当人们这样做时，然后对皮肤外观、皮肤弹性进行测量，有很多可以在实验室中对人体进行的测量来做到这一点，你经常会发现研究表明胶原蛋白成分和皮肤外观有统计学上的显着改善，甚至皱纹减少等外观。

So this is an interesting exception where the ingestion of a particular protein that naturally exists in abundance in certain tissues, such as skin, but also other tissues like tendon, ligaments, etc., seems to be assisting in either the repair and rejuvenation of collagen or perhaps some other aspect of collagen synthesis that leads to improvements in collagen composition and the appearance of skin in humans.

因此，这是一个有趣的例外，摄入天然存在于某些组织（例如皮肤）以及其他组织（例如肌腱、韧带等）中的特定蛋白质似乎有助于胶原蛋白的修复和恢复活力，或者可能有助于胶原蛋白合成的某些其他方面，从而改善人类胶原蛋白的组成和皮肤的外观。

That's very interesting.

这很有趣。

And the study that I find particularly interesting is one that I'll link to in the show note captions.

And the study that I find particularly interesting is one that I'll link to in the show note captions.

It's entitled, quote, "Exploring the Impact of Hydrolyzed Collagen Oral Supplementation on Skin Rejuvenation: A Systematic Review and Meta-Analysis." And the basic takeaway of this and other meta-analyses, and the studies within this meta-analyses, is that when people supplement with anywhere from five to 15 grams of hydrolyzed collagen per day, in particular in combination with vitamin C, it doesn't have to be a lot of vitamin C, that one can observe, okay, not always, but can observe some visible improvements in skin composition, meaning less wrinkles, even some reversal of wrinkles, less skin sagging, more youthful appearance, more kind of, let's just call it rebound elasticity of the skin.

其标题是“探索水解胶原蛋白口服补充剂对皮肤再生的影响：系统回顾和荟萃分析”。这项荟萃分析和其他荟萃分析以及本荟萃分析中的研究的基本结论是，当人们每天补充 5 至 15 克水解胶原蛋白时，特别是与维生素 C 结合使用时，不一定需要大量维生素 C，人们可以观察到，好吧，并不总是，但可以观察到皮肤成分的一些明显改善，这意味着皱纹减少，甚至皱纹有所逆转，皮肤下垂减少，外观更年轻，更多，让我们就称之为皮肤的回弹性。

I realize that's not the appropriate technical term, but the ability of a skin to bounce back from an indentation when you push down on it as opposed to sagging down or sagging.

我意识到这不是一个合适的技术术语，而是当你向下推皮肤时，皮肤从凹痕中弹回的能力，而不是下垂或下垂。

So some pretty impressive results when one considers that what people are basically doing here is just mixing up some hydrolyzed collagen protein and then drinking that down once per day or so.

因此，当人们考虑到人们在这里所做的基本上只是混合一些水解胶原蛋白，然后每天喝一次左右时，就会得到一些相当令人印象深刻的结果。

Now that is not to say that you have to supplement with hydrolyzed collagen.

这并不是说您必须补充水解胶原蛋白。

Why?

为什么？

Well, collagen is also present in various foods.

嗯，胶原蛋白也存在于各种食物中。

So for instance, drinking bone broth, beef bone broth, chicken bone broth is a rich source of collagen.

例如，喝骨头汤、牛骨汤、鸡骨汤是胶原蛋白的丰富来源。

You can go online and simply look up just by web search, you can just say, "What foods contain high levels of collagen?" And you'll get a list of things back there.

你上网查一查，你就可以说：“哪些食物胶原蛋白含量高？”你会在那里得到一份事情清单。

Hopefully a few of those are not just palatable to you, but you actually like, and you can start to include those in your daily diet.

希望其中一些不仅适合您，而且您确实喜欢，并且您可以开始将它们纳入您的日常饮食中。

Or you could supplement with hydrolyzed collagen protein.

或者你可以补充水解胶原蛋白。

There are any number of different sources for these.

There are any number of different sources for these.

It's interesting that while indeed I don't believe, and there is frankly zero evidence for selective trafficking of amino acids arising from a particular organ source to that particular organ when you ingest it.

有趣的是，虽然我确实不相信，但坦率地说，没有证据表明当您摄入某个特定器官来源时，氨基酸会选择性地运输到该特定器官。

It is interesting that consuming hydrolyzed collagen in the form of a supplement or deriving it from foods like bone broth, etc., does seem to be able to improve collagen synthesis or the appearance of skin, making it more youthful.

有趣的是，以补充剂的形式食用水解胶原蛋白或从骨汤等食物中提取水解胶原蛋白，似乎确实能够改善胶原蛋白的合成或皮肤的外观，使其更加年轻。

For those of you that are interested in ingesting collagen peptides as a way to improve the youthfulness of your skin, I should mention that the dosages there come in a range depending on the studies that you've looked at.

对于那些有兴趣通过摄入胶原蛋白肽来改善皮肤年轻状态的人，我应该提到的是，剂量的范围取决于您所查看的研究。

And the dermatologist that I spoke to said if one decides to go down this route of supplementing or getting collagen from food sources, you want to aim for anywhere from 15 grams to 30 grams of collagen peptides per day.

我采访过的皮肤科医生说，如果你决定采用这种从食物中补充或获取胶原蛋白的方式，你的目标是每天摄入 15 克到 30 克的胶原蛋白肽。

Okay?

好的？

That's a bit higher than what was used in a number of studies, but you'll find studies that use 30 grams.

这比许多研究中使用的重量要高一些，但您会发现一些研究使用 30 克。

And that that whole process can be augmented, can be improved through ingestion of 500 to 1,000 milligrams of vitamin C as well.

通过摄入 500 至 1,000 毫克维生素 C 也可以增强和改善整个过程。

But check the label on those collagen peptides that you might be supplementing with, because oftentimes they already include that 500 to 1,000 milligrams of vitamin C.

但请检查您可能补充的胶原蛋白肽上的标签，因为它们通常已经含有 500 到 1,000 毫克的维生素 C。

I should also mention that the dermatologist I spoke to said that they like collagen protein supplementation, not just for the reasons discussed up until now, but that they like them for a number of other reasons, such as the potential anti-inflammatory effects of collagen proteins.

我还应该提到的是，与我交谈的皮肤科医生说他们喜欢补充胶原蛋白，不仅仅是因为到目前为止讨论的原因，而且他们喜欢它们还有许多其他原因，例如胶原蛋白的潜在抗炎作用。

To be honest, I don't know what the exact mechanism of that is.

说实话，我不知道其具体机制是什么。

Maybe if you get a certain protein threshold, inflammation is down.

也许如果你达到一定的蛋白质阈值，炎症就会减少。

But anyway, that's still cryptic to me.

但无论如何，这对我来说仍然是神秘的。

But in any case, they did describe some of the potential mechanisms by which collagen ingestion can do its thing in terms of improving youthfulness.

但无论如何，他们确实描述了一些潜在的机制，通过这些机制摄入胶原蛋白可以在改善青春方面发挥作用。

It's broken down in the blood into dipeptides and tripeptides, which then are used within the collagen itself of the skin, this is the hypothesis, and that it can increase the chemotaxis, the mobility of fibroblasts, which make up some of the skin tissue and give rise to the appearance of more youthful skin.

它在血液中分解成二肽和三肽，然后在皮肤的胶原蛋白本身中使用，这是假设，并且它可以增加成纤维细胞的趋化性和流动性，这些成纤维细胞构成了一些皮肤组织，并使皮肤看起来更年轻。

There's also evidence that ingestion of hydrolyzed collagen peptides can improve the elasticity of the skin barrier on the outside, right?

There's also evidence that ingestion of hydrolyzed collagen peptides can improve the elasticity of the skin barrier on the outside, right?

Make it look nice and taut.

让它看起来又漂亮又紧绷。

If I guess we say nice, we're sort of passing subjective readout on this.

如果我想我们说“好”，那么我们就在某种程度上传递了对此的主观解读。

Make it appear taut through the increase of certain proteins unrelated to collagen, such as filaggrins, elastins, etc. What about other peptides?

通过增加某些与胶原蛋白无关的蛋白质，如聚丝蛋白、弹性蛋白等，使其显得紧绷。其他肽呢？

Okay, so this is a big topic nowadays, especially in the online communities.

好吧，这是当今的一个大话题，尤其是在在线社区中。

I did an entire episode of this podcast about peptides.

I did an entire episode of this podcast about peptides.

Keep in mind that insulin is a peptide Ozempic, what is essentially an agonist for glucagon-like peptide 1.

请记住，胰岛素是一种肽 Ozempic，本质上是胰高血糖素样肽 1 的激动剂。

This is a very popular prescription drug now for the treatment of obesity and for the treatment of diabetes.

This is a very popular prescription drug now for the treatment of obesity and for the treatment of diabetes.

There are lots of things that qualify as peptides.

There are lots of things that qualify as peptides.

A peptide is simply a small chain of amino acids.

肽只是一条氨基酸小链。

A polypeptide is a bit longer chain of amino acids, and then proteins are made up of amino acids.

A polypeptide is a bit longer chain of amino acids, and then proteins are made up of amino acids.

Okay?

好的？

So when we say peptides, that means many things.

所以当我们说肽时，它意味着很多东西。

But these days, when you hear about "peptides," especially in online communities, generally people are referring to exogenously given, okay?

但如今，当你听到“肽”时，尤其是在在线社区中，通常人们指的是外源给予的，好吗？

So pills, ointments, or more typically, injections of peptides that are designed to achieve some specific biological or physiological outcome.

因此，药丸、软膏，或更典型的是肽注射剂，旨在实现某些特定的生物或生理结果。

And one of the more common of these peptides being used nowadays is one that I've talked about before called BPC 157, body protection compound 157, which is essentially a synthetic version of something found in gastric juice in all of us.

如今使用的这些肽中最常见的一种是我之前谈到过的一种，称为 BPC 157，即身体保护化合物 157，它本质上是我们所有人胃液中发现的某种物质的合成版本。

It's known that certain peptides within the gut that BPC 157 is known to mimic, or it actually is a synthetic version of that exact sequence or a portion of that sequence, can assist in tissue and wound repair of different kinds.

众所周知，BPC 157 可以模拟肠道内的某些肽，或者它实际上是该精确序列或该序列的一部分的合成版本，可以帮助不同类型的组织和伤口修复。

Tendon, anything involving fibroblasts, all of that has been well demonstrated in vitro in a dish, okay, so not in vivo, as well as in vivo in certain cases, but only in animal models.

肌腱，任何涉及成纤维细胞的东西，所有这些都在体外培养皿中得到了很好的证明，好吧，所以不是在体内，以及在某些情况下在体内，但仅在动物模型中。

To my knowledge, there's only one study, and frankly, it's not a very good study at all, on BPC 157 in humans, and yet a lot of people are taking BPC 157 either orally in the form of a capsule or pill, or more typically injecting it.

据我所知，只有一项关于人类 BPC 157 的研究，坦率地说，这根本不是一项很好的研究，但很多人都以胶囊或药丸的形式口服 BPC 157，或者更常见的是注射。

What does it do or what is it likely do in humans?

它对人类有什么作用或可能有什么作用？

We know from animal models that BPC 157 increases angiogenesis, the growth of capillaries in blood vessels.

我们从动物模型中得知，BPC 157 可以促进血管生成，即血管中毛细血管的生长。

We know this.

我们知道这一点。

It can accelerate wound healing by virtue of increasing fibroblast motility.

它可以通过增加成纤维细胞活力来加速伤口愈合。

For this reason, it's used post-injury in sports.

因此，它被用于运动损伤后。

It's used by people who want to build more muscle.

它被那些想要增强肌肉的人使用。

It's used by endurance athletes.

它被耐力运动员使用。

It's used for cosmetic purposes.

它用于美容目的。

Anytime people are using BPC 157 for any of those purposes, it's likely that they're using it in part to increase the blood flow that's available to a given tissue and the repair of that tissue.

每当人们将 BPC 157 用于任何这些目的时，他们很可能会部分使用它来增加特定组织可用的血流量并修复该组织。

Now, again, I do want to caution people that there is very little, basically no evidence in humans besides the anecdotal evidence that people say they healed faster.

现在，我想再次提醒人们，除了人们说他们康复得更快的轶事证据之外，几乎没有、基本上没有关于人类的证据。

What I do know is that anytime you get vascularization of tissue, you're going to get improved blood flow, so it all makes sense mechanistically.

我所知道的是，只要你的组织血管化，你的血液流动就会得到改善，所以从机制上来说这一切都是有意义的。

I also know that vascularization due to BPC 157, even if it's injected locally into a given tissue, is likely to occur globally throughout the body.

我还知道，即使将 BPC 157 局部注射到特定组织中，BPC 157 引起的血管化也可能发生在全身。

This is why some people taking oral BPC 157 or injecting it just subcutaneously at the level of their stomach, a little bit under the skin at the level of their stomach, report faster wound healing, even in a distal limb or a hand or a nerve injury in their foot or something like that.

这就是为什么有些人口服 BPC 157 或在胃部皮下注射（胃部皮肤下一点点）报告伤口愈合更快，即使是远端肢体、手或足部神经损伤或类似情况。

That also tells us that there's going to be increased vascularization of other tissues, such as skin, such as tumors, if tumors exist.

这也告诉我们，如果存在肿瘤，其他组织（例如皮肤）的血管化也会增加。

So you need to be very careful.

所以你需要非常小心。

I need to say that upfront as a cautionary note because it is very clear that many people are starting to either inject BPC 157 or apply it in the form of a topical cream in effort to get more vascularization of skin in order to make that skin appear more youthful.

我需要提前说明这一点，因为很明显，许多人开始注射 BPC 157 或以外用霜的形式使用它，以努力使皮肤有更多的血管化，从而使皮肤看起来更年轻。

And more and more products are out there that contain BPC 157.

越来越多的产品含有 BPC 157。

I can't in good conscience recommend those products.

我不能凭良心推荐这些产品。

I can only offer to you the likely mechanism by which they work if they work, and also offer you the caveat that it is unclear that BPC 157 can go transdermally if it's applied topically.

我只能向您提供它们起作用的可能机制，并且还向您提出警告，目前尚不清楚 BPC 157 如果局部应用是否可以透皮给药。

So if you put it on a, say, wrinkly portion of your face, like I've got crow's feet.

所以如果你把它放在脸上有皱纹的地方，就像我有鱼尾纹一样。

Crow's feet come from either aging, smiling, or both.

鱼尾纹要么来自衰老，要么来自微笑，或者两者兼而有之。

The crow's feet are the kind of wrinkles that extend out the corners of your eyes when you smile, or for me, because I'm 48, and probably do that even when I don't smile.

鱼尾纹是指微笑时从眼角延伸出来的皱纹，或者对我来说，因为我已经48岁了，即使我不笑的时候也可能会出现这种情况。

The logic would be that if you take a cream containing BPC 157 and you put it on there, that you'll get increased vascularization of that area, delivery of more growth factors and nutrients, and those wrinkles will either be halted in their aging progression, or that they will reverse.

其逻辑是，如果您使用含有 BPC 157 的乳霜并将其涂抹在那里，您会增加该区域的血管化，提供更多的生长因子和营养物质，这些皱纹要么会停止老化，要么会逆转。

That's the logic.

这就是逻辑。

To my knowledge, there are no clinical studies, and I'd love to know from you if you've tried these products.

据我所知，还没有临床研究，我很想知道您是否尝试过这些产品。

Please put your experience of those in the comments on YouTube so we can get a sense of whether or not people are having good results with this.

请在 YouTube 上的评论中留下您的体验，以便我们了解人们是否在此方面取得了良好的效果。

That, of course, is not a controlled study, but I'm very curious as to know.

当然，这不是一项对照研究，但我很好奇。

Many of the products that contain BPC 157, by the way, also contain copper.

顺便说一句，许多含有 BPC 157 的产品也含有铜。

Copper is a trace mineral.

铜是一种微量矿物质。

It's found in your diet.

它存在于您的饮食中。

There is some evidence that copper is important for some of the collagen and other elements of skin synthesis pathways, and so the mechanistic logic and the biochemical logic is there on paper.

有一些证据表明铜对于皮肤合成途径的某些胶原蛋白和其他元素很重要，因此机械逻辑和生化逻辑都在纸上。

However, it's also clear that ingesting too much copper can induce an inflammatory response and would lead to the exact opposite desired effect that people who are using copper, and usually copper BPC-containing products are taking them for, which is to halt or reverse the appearance of aging in their skin.

然而，同样明显的是，摄入过多的铜会引起炎症反应，并会导致与使用铜的人（通常是含铜 BPC 的产品）完全相反的预期效果，即阻止或逆转皮肤衰老的现象。

Why am I going through this whole gymnastics of BPC 157 and copper?

为什么我要经历 BPC 157 和铜的整个体操？

Well, because nowadays, many products are starting to include "peptides" for skin rejuvenation, and most often, those peptides are of the copper variety, of the BPC 157 variety, and oftentimes also with things related to collagen synthesis, sometimes collagen directly.

嗯，因为如今，许多产品开始含有用于嫩肤的“肽”，最常见的是，这些肽是铜品种、BPC 157 品种，并且通常还与胶原蛋白合成相关，有时直接是胶原蛋白。

So you'll find oral products that one takes by pill form that are BPC 157, copper, and collagen, or things that promote synthesis of collagen.

因此，您会发现以药丸形式服用的口服产品，其中包括 BPC 157、铜和胶原蛋白，或促进胶原蛋白合成的物质。

You'll find ointments that are pure BPC 157.

您会发现纯 BPC 157 的软膏。

Still unclear if those go transdermal.

仍不清楚这些是否可以透皮。

Okay?

好的？

So this is still a very young science, and most of this is not being explored in randomized control trials.

所以这仍然是一门非常年轻的科学，其中大部分还没有在随机对照试验中进行探索。

However, I know some of you out there are pretty experimental.

然而，我知道你们中的一些人非常具有实验性。

You like Experimenting with this kind of stuff, you like hearing what's working for other people, here's what I suggest.

你喜欢尝试这类东西，你喜欢听听什么对其他人有用，这就是我的建议。

If a sunscreen or a lotion or a pill or an injection is asserted to contain peptides to help with skin rejuvenation, make sure you look and see which specific peptides are included.

如果声称防晒霜、乳液、药丸或注射剂含有有助于皮肤再生的肽，请务必查看并了解其中包含哪些特定肽。

Know the risks associated with BPC 157.

了解与 BPC 157 相关的风险。

It's uncertain risk about acceleration of tumor growth, but the mechanistic logic is just as strong for that with BPC 157 as it is for BPC 157 encouraging vascularization of any other tissue, muscle, tendon, ligament, or skin, for that matter.

肿瘤生长加速的风险尚不确定，但 BPC 157 的机械逻辑与 BPC 157 促进任何其他组织、肌肉、肌腱、韧带或皮肤的血管化一样强大。

So I'm not telling you what to do, just know what you're doing and understand the likely mechanisms behind it in the absence of any of these randomized controlled trials.

所以我不是告诉你要做什么，只是知道你在做什么，并在没有任何这些随机对照试验的情况下了解其背后可能的机制。

I will say in service to making sure that your diet and/or supplementation includes enough trace mineral copper.

我想说的是，为了确保您的饮食和/或补充剂包含足够的微量矿物质铜。

Copper has been shown to play a key role in DNA repair, which is a critical component of the turnover of collagen and other proteins in skin.

铜已被证明在 DNA 修复中发挥着关键作用，而 DNA 修复是皮肤中胶原蛋白和其他蛋白质更新的关键组成部分。

It has been shown to reduce so-called reactive oxygen species, so it serves as a so-called antioxidant and, and this relates to what I just said, reduced inflammation.

它已被证明可以减少所谓的活性氧，因此它可以充当所谓的抗氧化剂，并且这与我刚才所说的减少炎症有关。

But too much copper is a problem.

但过多的铜是一个问题。

So I wouldn't run out and start supplementing with excessive amounts of copper.

所以我不会耗尽并开始补充过量的铜。

Please don't do that.

请不要这样做。

But you want to make sure that you're getting sufficient amounts of copper from your diet, and you can simply look up online what sufficient amounts of copper are, given it's a trace mineral.

但您想确保从饮食中获取足够量的铜，并且您可以简单地在网上查找足够量的铜，因为它是一种微量矿物质。

And it's very likely that if you ingest any kind of supplement that is a multivitamin mineral supplement or a foundational nutrition supplement, that includes at least some copper.

如果您摄入任何一种补充剂，例如多种维生素矿物质补充剂或基础营养补充剂，很可能至少含有一些铜。

So it's likely that you're sort of "topped off" in terms of the amount of copper that you need, but very unlikely to be excessive amounts of copper.

因此，就所需的铜量而言，您可能已经“达到顶峰”，但不太可能出现过量的铜。

But if you start supplementing with copper beyond that, again, you can induce an inflammatory response.

但如果你开始额外补充铜，就会再次诱发炎症反应。

So it's a dosage kind of middle ground issue there.

所以这是一个剂量问题。

You don't want your copper too low.

你不希望你的铜太低。

You don't want your copper too high.

你不希望你的铜太高。

You want it right there in the middle.

你想要它就在中间。

Okay, as I mentioned before, we will talk about other components of food that are great for skin health, and we will also talk about components of certain foods like advanced glycation end products.

好的，正如我之前提到的，我们将讨论对皮肤健康有益的其他食物成分，我们还将讨论某些食物的成分，例如高级糖基化终产物。

I don't know if you've heard of those before, but very interesting, not good stuff that you want to avoid if you can, especially if your concern is youthful-looking skin and healthy skin, and frankly, health overall.

我不知道你以前是否听说过这些，但它们非常有趣，但不是你想避免的好东西，如果可以的话，特别是如果你关心的是年轻的皮肤和健康的皮肤，坦率地说，整体健康。

But before we do that, I think it's worth paying attention to a few things that you can potentially take that can really improve the youthfulness of your skin, for which there is excellent science to support it.

但在我们这样做之前，我认为值得关注一些你可以采取的措施，它们可以真正改善你的皮肤的年轻状态，对此有很好的科学支持。

Okay, so when I spoke to board-certified dermatologists who trained at excellent institutions what people can do to improve the youthfulness or the appearance of youthfulness in their skin and that there specifically be peer-reviewed studies to support their statements, they mentioned hydrolyzed collagen protein in combination with vitamin C.

好吧，当我与在优秀机构接受过培训的委员会认证皮肤科医生交谈时，他们提到了水解胶原蛋白与维生素 C 的结合。

We talked about that earlier.

我们之前谈过这一点。

They mentioned a bunch of dos and don'ts as it relates to sun exposure and nutrition, et cetera, some of which we've covered, some of which we are yet to cover, but will soon.

他们提到了一系列与阳光照射和营养等相关的注意事项，其中一些我们已经介绍过，其中一些我们尚未介绍，但很快就会介绍。

And they mentioned supplementing with niacinamide.

他们提到补充烟酰胺。

Niacinamide is a form of vitamin B3.

烟酰胺是维生素 B3 的一种形式。

It is also sometimes referred to as nicotinamide, and I was told that when taken at twice per day at a dosage of 500 milligrams per dose for a total of one gram or 1,000 milligrams per day, that niacinamide supplementation can increase the production of ceramides, which relate to the lipids in skin that improve the moisture in skin.

它有时也被称为烟酰胺，有人告诉我，每天服用两次，每次剂量为 500 毫克，每天总共 1 克或 1,000 毫克，烟酰胺补充剂可以增加神经酰胺的产生，神经酰胺与皮肤中的脂质有关，可以改善皮肤的水分。

And by the way, moisture in skin is a key component of the youthfulness or plump appearance of that skin.

顺便说一句，皮肤水分是皮肤年轻或丰润外观的关键组成部分。

When I say plump, I don't necessarily mean outwardly rounded plump.

当我说丰满时，我不一定指的是外表圆润的丰满。

I mean the fact that the skin looks like the outermost layer of the skin, which you now know as the epidermis, is kind of taut, and the skin looks hydrated and smooth at the level of its outer appearance.

我的意思是，皮肤看起来像皮肤的最外层，即您现在所知的表皮，有点绷紧，并且皮肤在外观上看起来水润且光滑。

All of that is improved by niacinamide supplementation.

所有这些都可以通过补充烟酰胺得到改善。

But that the supplementation has to be carried out for three to six months or more before that effect is noticed.

但补充必须进行三到六个月或更长时间才能看到效果。

Now, the origin of the niacinamide effect on the youthfulness of skin could also be related to the fact that there's evidence that niacinamide supplementation can reduce inflammation of skin overall.

现在，烟酰胺对皮肤年轻作用的起源也可能与以下事实有关：有证据表明补充烟酰胺可以整体减少皮肤炎症。

We haven't talked so much about the immune skin relationship, although, as I alluded to at the beginning of the episode, this is a key relationship.

我们还没有过多讨论免疫皮肤的关系，尽管正如我在本集开头提到的，这是一个关键的关系。

But for those of you suffering from rosacea, from acne, so rosacea being a reddening of the skin, we're going to talk more about it later and specific things that can be done for it.

但对于那些患有红斑痤疮、痤疮的人来说，红斑痤疮是一种皮肤变红的症状，我们稍后会详细讨论它，以及可以采取的具体措施。

Acne almost always involves some reddening, often painful reddening of specific pocks on the skin.

痤疮几乎总是会导致皮肤上特定痘痕出现一些发红，通常是疼痛的发红。

Sometimes even the appearance of pus-filled bumps, this sort of thing.

有时甚至会出现充满脓液的肿块之类的东西。

That niacinamide supplementation may also assist there because of the reduction in inflammation, and we'll talk all about the relationship between inflammation and acne.

由于减少炎症，补充烟酰胺也可能有所帮助，我们将讨论炎症和痤疮之间的关系。

Regardless of whether or not you suffer from rosacea or acne or not at all, that niacinamide supplementation may benefit you.

无论您是否患有红斑痤疮或痤疮，或者根本没有，补充烟酰胺都可能对您有益。

Also because niacinamide supplementation appears to balance the level of oil production in the skin.

还因为补充烟酰胺似乎可以平衡皮肤的油脂分泌水平。

You need oil in the skin, you need oil down in those pores, but not too much.

皮肤需要出油，毛孔需要出油，但不要太多。

And that it can definitely help reduce the appearance of clogged pores and if you're concerned about pores that appear too large, this typically happens in the face, around the nose, on the upper cheeks, although other regions of the body as well, niacinamide supplementation may assist with that as well.

它绝对可以帮助减少毛孔堵塞的现象，如果您担心毛孔看起来太大，这种情况通常发生在脸部、鼻子周围、上脸颊，尽管身体的其他部位也一样，补充烟酰胺也可能有所帮助。

There's also a number of people out there that are concerned with specific spots that they see as hyperpigmented spots.

还有很多人担心他们认为色素沉着过度的特定斑点。

So regardless of whether or not overall your skin is very light or very heavily pigmented, supplementation with niacinamide can reduce the appearance of accumulation and maybe even the actual accumulation of melanin in a particular spot, so-called dark pigmented spots, that some people decide that they don't want for whatever reason, usually just cosmetic reasons.

因此，无论您的皮肤整体颜色是否很浅或色素很重，补充烟酰胺都可以减少黑色素堆积的出现，甚至可能减少特定部位黑色素的实际堆积，即所谓的深色斑点，有些人出于某种原因决定不想要这种斑点，通常只是出于美容原因。

Although there may be reasons why hyperpigmentation in a given area could relate to skin cancers.

尽管特定区域的色素沉着过度可能与皮肤癌有关，但可能有一些原因。

We talked about that earlier.

我们之前谈过这一点。

Another reason to go get not just your moles, but all of your skin checked at least once per year.

每年至少检查一次不仅要检查痣，还要检查所有皮肤的另一个原因。

Now, if you decide to supplement with niacinamide, you have the option of either taking that 1,000 milligrams in two 500-milligram dosages per day.

现在，如果您决定补充烟酰胺，您可以选择每天两次服用 1,000 毫克烟酰胺，每次 500 毫克。

You also have the option of using any number of different topical niacinamide ointments or serums that exist out there.

您还可以选择使用现有的多种不同的外用烟酰胺软膏或血清。

Keep in mind that many skincare products already contain niacinamide, so check the label.

请记住，许多护肤品已经含有烟酰胺，因此请检查标签。

And there, the dermatologists tell me that To be effective, the niacinamide needs to be present at least a 2% and as high as 10% concentration within those ointments or serums.

在那里，皮肤科医生告诉我，为了有效，烟酰胺在这些软膏或精华液中的浓度必须至少为 2%，最高为 10%。

Keep in mind that many serums and ointments also contain what's called hyaluronic acid.

请记住，许多精华液和药膏还含有所谓的透明质酸。

Hyaluronic acid is a natural component of the skin that provides a physical substrate for holding in water, so moisture within the skin.

透明质酸是皮肤的天然成分，为保持水分和皮肤内的水分提供物理基质。

It does a bunch of other important things too within the extracellular matrix and elsewhere, the regions between the cells, that is.

它在细胞外基质和其他地方，即细胞之间的区域，也做了许多其他重要的事情。

And supplementation with hyaluronic acid or ointments or serums that contain hyaluronic acid and niacinamide are pretty common out there because of the already stated effects of niacinamide and the fact that hyaluronic acid can serve as what's called a humectant, something that serves to sort of barrier in moisture at the level of the skin.

补充透明质酸或含有透明质酸和烟酰胺的软膏或精华液非常常见，因为烟酰胺的作用已经明确，而且透明质酸可以充当所谓的保湿剂，在皮肤层面起到某种保湿屏障的作用。

Okay, so it gives that kind of plumping, moist look of skin that's characteristic of youthful skin as opposed to aged skin.

好的，它给人一种饱满、湿润的皮肤外观，这是年轻皮肤的特征，而不是衰老皮肤的特征。

The dermatologists and the cosmetic surgeons that work on faces that I spoke to, I told you I consulted with a fairly large and diversified group of folks in preparation for this episode, all agreed that supplementation with collagen, vitamin C, niacinamide, and hyaluronic acid was something that they suggest to their patients.

我采访过的皮肤科医生和整容外科医生，我告诉过你，为了准备这一集，我咨询了相当多且多元化的人群，他们都同意补充胶原蛋白、维生素 C、烟酰胺和透明质酸是他们建议患者补充的东西。

The other supplement, well, actually, it's a prescription treatment most often that dermatologists recommend if the goal is youthful-appearing skin, are things within the so-called retinoid pathway, such as retinol.

另一种补充剂，实际上，如果目标是使皮肤看起来年轻，它是皮肤科医生最常推荐的处方治疗，是所谓的类维生素A途径中的物质，例如视黄醇。

Okay?

好的？

Many of you have perhaps heard of this, and it's a whole story related to the relationship between vitamin A and skin.

很多人可能都听说过这个，这是一个关于维生素A和皮肤关系的故事。

Okay, so tretinoin is the common name for it, although some of you may know it as RetinA, and prescription drugs that are similar to that are basically derivatives of vitamin A.

好吧，维甲酸是它的通用名称，尽管有些人可能知道它是 RetinA，而与之类似的处方药基本上都是维生素 A 的衍生物。

Why?

为什么？

Why are these used for skincare?

为什么要用这些来护肤呢？

Why are they used to increase the youthfulness of skin?

为什么它们被用来增加皮肤的年轻度？

Well, vitamin A gets into skin cells and is converted into something called retinaldehyde, then into something called retinoic acid.

维生素 A 进入皮肤细胞并转化为视黄醛，然后转化为视黄酸。

Now, very important to know that retinoic acid is involved in a lot of different cellular processes, especially during neural development.

现在，非常重要的是要知道视黄酸参与许多不同的细胞过程，特别是在神经发育过程中。

This is why, and please pay careful attention to this, this is why women who are pregnant or breastfeeding should avoid taking these products because it can seriously disrupt the development of the fetus.

这就是为什么，请仔细注意这一点，这就是为什么怀孕或哺乳的女性应避免服用这些产品，因为它会严重扰乱胎儿的发育。

Okay?

好的？

And keep in mind that many times people don't realize they're pregnant for some period of time, so this is of paramount concern.

请记住，很多时候人们在一段时间内没有意识到自己怀孕了，所以这是最重要的问题。

Okay, we could have a whole discussion as to the role of retinoic acid in fetal development, but you don't want to tamper with that pathway.

好吧，我们可以就视黄酸在胎儿发育中的作用进行全面的讨论，但你不想破坏这个途径。

Okay?

好的？

Very serious consequences can occur.

可能会发生非常严重的后果。

Okay, so when retinoic acid gets into cells, it can activate what's called transcription factors.

好吧，当视黄酸进入细胞时，它可以激活所谓的转录因子。

Transcription factors bind to DNA, okay, your genetic code, and can induce the transcription and translation of DNA into RNA and RNA into proteins of particular types.

转录因子与DNA（好吧，你的遗传密码）结合，可以诱导DNA转录和翻译成RNA，以及RNA转录和翻译成特定类型的蛋白质。

So think of transcription factors as sort of setting a menu of different proteins that ultimately will be formed, okay, by binding to DNA, and then you get DNA to RNA, RNA to protein, and you're getting a set of proteins related to a particular process.

因此，可以将转录因子视为设置不同蛋白质的菜单，这些蛋白质最终将通过与 DNA 结合而形成，然后将 DNA 转化为 RNA，将 RNA 转化为蛋白质，最后得到一组与特定过程相关的蛋白质。

That's generally how transcription factors work.

这通常就是转录因子的工作原理。

And RetinA, tretinoin, and things similar to that are going to induce the formation of collagen protein within skin, as well as other proteins that relate to the formation of de novo skin, new skin, and can replace old degenerated skin.

视网膜A、维A酸和类似的物质将诱导皮肤内胶原蛋白的形成，以及与新生皮肤、新皮肤的形成相关的其他蛋白质，并且可以替代旧的退化皮肤。

So the dermatologists that I spoke to were really bullish about the fact that, believe it or not, they felt that people starting in their 20s could very well, as long as they're not pregnant or lactating or planning to get pregnant, could take RetinA or things similar to it in order to stimulate the production of more skin and look more youthful.

因此，我采访过的皮肤科医生非常看好这样一个事实：不管你信不信，他们认为 20 多岁的人只要没有怀孕、哺乳或计划怀孕，就可以服用 RetinA 或类似的药物来刺激更多皮肤的生成，让自己看起来更年轻。

Now, for people already in their 20s, by my read, they're already youthful.

现在，对于已经20多岁的人来说，根据我的理解，他们已经很年轻了。

But that they could initiate the use of these compounds, at least in one's 20s and continuing on really as long as they wanted through life.

但他们可以开始使用这些化合物，至少在 20 多岁的时候，并且可以一直持续到他们想要的终生。

And they told me about, quote, "remarkable results." So I said, "Well, why isn't everyone aware of this?

他们告诉我，引用“显着的结果”。所以我说：“那么，为什么不是每个人都意识到这一点呢？

Why isn't everyone taking them?" Well, it turns out that these different compounds can also increase sensitivity to light, make you more prone to sunburn, to some of the other effects of light on skin, even from screens or from artificial light.

为什么不是每个人都接受它们？”事实证明，这些不同的化合物还会增加对光的敏感性，使您更容易晒伤，以及光对皮肤的其他一些影响，甚至来自屏幕或人造光。

So one has to be careful about inducing too much skin sensitivity to light of all kinds, not just sunlight.

因此，人们必须小心，不要引起皮肤对各种光（而不仅仅是阳光）过度敏感。

That they can also induce some redness or dryness, so one has to get the dosage right, the frequency of use right, and they can be a little bit tricky to work with.

它们还会引起一些发红或干燥，因此必须正确使用剂量和使用频率，而且使用起来可能有点棘手。

But that if one can home in on the right dosages, the right frequency, et cetera, the dermatologists felt like this was one of the best things that one could do to improve the youthfulness or the appearance of youthfulness in one's skin.

但是，如果人们能够掌握正确的剂量、正确的频率等，皮肤科医生认为这是人们可以做的最好的事情之一，以改善皮肤的年轻或年轻的外观。

Now, I find this interesting for a number of reasons.

现在，我发现这很有趣，原因有很多。

First of all, I've heard of RetinA, right?

首先，我听说过RetinA，对吧？

I've heard of these compounds before.

我以前听说过这些化合物。

But I hadn't heard about all these reportedly spectacular things like improved angiogenesis, vascularization of the skin.

但我还没有听说过所有这些据说令人惊叹的事情，比如改善血管生成、皮肤血管化。

This is why people are taking the rather experimental, untested BPC 157 that I talked about before.

这就是为什么人们正在服用我之前谈到的相当实验性的、未经测试的 BPC 157。

The improved elasticity of skin, which somehow seems related to the ability of these compounds to remove degenerated elastin within the skin, to clear that out.

皮肤弹性的改善，在某种程度上似乎与这些化合物去除皮肤内退化的弹性蛋白的能力有关，以清除皮肤中的弹性蛋白。

As well as to induce de novo synthesis and even the number of different fibroblasts that are present in skin.

以及诱导从头合成，甚至诱导皮肤中存在的不同成纤维细胞的数量。

So more new skin, clearing away of old skin, improved vascularization.

所以更多的新皮肤，清除旧皮肤，改善血管化。

And while all of this sounds a little bit too good to be true, the mechanisms by which it's asserted to work all hold up.

虽然所有这些听起来有点好得令人难以置信，但其声称起作用的机制却都是有效的。

So that's always reassuring, right?

所以这总是让人放心，对吧？

Mechanism isn't everything, but it's really nice to see there.

机制并不是一切，但看到那里真的很高兴。

For instance, these compounds are known to get into the nucleus of cells, right, to impact gene expression.

例如，已知这些化合物会进入细胞核，从而影响基因表达。

We talked about that before.

我们之前谈过这个。

You have receptors on the surface of cells, okay, so cell surface receptors.

细胞表面有受体，好吧，细胞表面受体。

You also have nuclear receptors and the ability of certain things, we call them ligands, but these are chemicals, right, in this case, in the vitamin A pathway, to get into the nucleus of cells and impact gene expression.

你也有核受体和某些东西的能力，我们称之为配体，但这些是化学物质，在这种情况下，在维生素 A 途径中，可以进入细胞核并影响基因表达。

This is actually how hormones like testosterone and estrogen change the way that people look so dramatically during puberty.

这实际上就是睾酮和雌激素等激素如何显着改变人们在青春期的外表。

They operate by binding to cell surface receptors.

它们通过与细胞表面受体结合来发挥作用。

They also get into the nuclear compartment of the cell.

它们还进入细胞的核区室。

They bind to nuclear receptors, and they turn on entire genetic programs that cause, for instance, deepening of the voice or the growth of hair or breast tissue, et cetera.

它们与核受体结合，并开启整个基因程序，导致声音变低沉、毛发或乳房组织生长等。

So these are powerful compounds.

所以这些都是强大的化合物。

Now, I talked to a cosmetic surgeon expert in face specifically.

现在，我专门和一位面部整容专家进行了交谈。

Remember, cosmetic surgery is done for a number of different areas of the body, but for face specifically, who also specializes in these sorts of treatments for skin.

请记住，整容手术针对身体的许多不同部位进行，但特别针对面部，他们也专门从事此类皮肤治疗。

And they've started using and are frankly quite confident in The use of retinoid esters that can be applied to the surface of the skin.

他们已经开始使用并且坦率地说对可以应用于皮肤表面的视黄醇酯的使用非常有信心。

These things are available not by prescription.

这些东西不是凭处方就能得到的。

There's far less research on these sorts of compounds, but these compounds get enough positive support from the people that have tried them, reporting improved youthfulness of skin, et cetera, that some of them are becoming quite sought after, and people, let's just say, are very enthusiastic about them.

对这类化合物的研究要少得多，但这些化合物得到了尝试过的人足够的积极支持，报告称可以改善皮肤的年轻度等，其中一些化合物变得相当受追捧，可以说，人们对它们非常热情。

And I will say that in discussing the various mechanisms of this with these cosmetic surgeons and some dermatologists, the logic holds up.

我想说的是，在与这些整容外科医生和一些皮肤科医生讨论这种情况的各种机制时，逻辑是成立的。

So you're starting to see more and more of these.

所以你开始看到越来越多的这样的东西。

Now, as I mentioned at the beginning of today's episode, there is zero business relationship between me, the podcast, or any of these people that have marketed serums or creams or prescription drugs for that matter, related to skin health and skincare.

现在，正如我在今天节目开头提到的那样，我、播客或任何销售与皮肤健康和护肤相关的精华液、面霜或处方药的人之间的业务关系为零。

However, I have provided a couple links in the show note captions of some of the different sources of these.

不过，我在其中一些不同来源的显示注释标题中提供了几个链接。

Obviously, if you need a prescription for something like tretinoin or something similar because you're interested in this whole retinol, retinA, vitamin A pathway story, you need to talk to a board-certified dermatologist who could potentially prescribe that for you if they decide it's right for you.

显然，如果您因为对视黄醇、视黄醇、维生素 A 通路的整个故事感兴趣而需要维甲酸或类似药物的处方，那么您需要与经过委员会认证的皮肤科医生交谈，如果他们认为适合您，他们可能会为您开处方。

But in terms of these topical ointments and serums and creams and things like that, I do provide a link to at least one source of those that uses the retinoid ester.

但就这些外用软膏、精华液、面霜以及类似的东西而言，我确实提供了至少一个使用类维生素A酯的来源的链接。

Just keep in mind that these various ointments and serums do not yet have the randomized control trials to support them that some of the other compounds that we were discussing do have.

请记住，这些不同的软膏和血清还没有随机对照试验来支持它们，而我们正在讨论的其他一些化合物确实有。

Now I'd like to talk about things that one can do to improve the health and appearance of one's skin that don't involve taking anything or putting on any kind of ointment or serum or anything like that.

现在我想谈谈人们可以做些什么来改善皮肤的健康和外观，这些事情不需要服用任何东西或涂抹任何一种药膏或血清或类似的东西。

And what I'm referring to is phototherapy.

我指的是光疗。

Now, at the earlier part of the episode, I talked about how different wavelengths of light, like UV light and long wavelength light can penetrate skin to different depths, and some of the negative, but also positive things that that can do.

现在，在本集的前半部分，我谈到了不同波长的光（例如紫外线和长波长光）如何穿透皮肤到不同的深度，以及它们可以起到的一些负面作用，但也有积极的作用。

So for instance, we talked about UV light mutating DNA in cells and potentially causing cancers, accelerating the aging process, and so forth.

例如，我们讨论了紫外线会使细胞中的 DNA 发生突变，并可能导致癌症、加速衰老过程等等。

But as you also recall, long wavelength light, so-called red light, and near-infrared light, which is even longer wavelengths of light, can penetrate deep into the skin tissue, so past that outer epidermal layer into the dermal layers of the skin, and can access the vasculature, the neurons, some of the glands located deeper in the skin, and of course, the cells there.

但您还记得，长波长光，即所谓的红光和近红外光，即波长更长的光，可以深入皮肤组织，穿过外表皮层进入皮肤的真皮层，并可以进入血管系统、神经元、位于皮肤更深处的一些腺体，当然还有那里的细胞。

Like cells in the epidermis, I should point out, contain things like mitochondria for which red light has been shown to be beneficial.

我应该指出，就像表皮细胞一样，它们也含有线粒体等物质，红光已被证明对它们有益。

Why?

为什么？

Red light and near-infrared light phototherapy has been shown to reduce reactive oxygen species and thereby to improve mitochondrial function in cells.

红光和近红外光光疗已被证明可以减少活性氧，从而改善细胞中的线粒体功能。

And that, in turn, has been shown to be beneficial for all the different processes within cells that involve mitochondria, which of course include energy production, but a bunch of other things too.

反过来，这已被证明对细胞内涉及线粒体的所有不同过程有益，其中当然包括能量产生，但也包括许多其他事情。

So when I say that phototherapy has been shown to be beneficial for cells of the body, it's not just cells of the skin.

因此，当我说光疗已被证明对身体细胞有益时，它不仅仅是对皮肤细胞有益。

In fact, a Nobel Prize was granted in the early 1900s for the use of phototherapy for the treatment of lupus.

事实上，诺贝尔奖于 1900 年代初因使用光疗法治疗狼疮而获得。

So this is not a new technology.

所以这并不是一项新技术。

At the same time, while there are many studies exploring the use of phototherapy for improvement of skin health and appearance, most of those studies have fairly low sample sizes, but there are a lot of those studies.

与此同时，虽然有许多研究探索使用光疗来改善皮肤健康和外观，但大多数研究的样本量相当低，但这样的研究有很多。

And fortunately, by now, there are a few meta-analyses and reviews that take into account lots of different studies using slightly different wavelengths of light applied to different portions of the face for different purposes, treatment of acne, maybe even putting red light, near-infrared light on one half of the face to have a so-called within-person control to compare the changes in skin or lack of changes in skin, as the case may be, between one side of the face and the other.

幸运的是，到目前为止，有一些荟萃分析和评论考虑到了许多不同的研究，使用稍微不同波长的光应用于面部的不同部位，以达到不同的目的，治疗痤疮，甚至可能将红光、近红外光照射在半张脸上，以进行所谓的人内控制，以比较面部一侧和另一侧之间的皮肤变化或皮肤无变化（视情况而定）。

I'll put links to some of these studies and some of the meta-analyses and reviews of these studies.

我将提供其中一些研究以及这些研究的一些荟萃分析和评论的链接。

One that I like in particular was published in 2018 entitled "Light-Emitting Diodes in Dermatology: A Systematic Review of Randomized Controlled Trials." Of course, randomized controlled trials being one very powerful way to analyze the utility of a practice or a compound.

我特别喜欢的一篇发表于 2018 年，题为“皮肤病学中的发光二极管：随机对照试验的系统回顾”。当然，随机对照试验是分析实践或化合物效用的一种非常有效的方法。

It's not the only way to assess the utility of something.

这不是评估某物效用的唯一方法。

I know some people argue that.

我知道有些人这么认为。

They are very useful, but keep in mind, in the field of medicine, we often have entire fields or even entire chapters of medical books that are based on case studies.

它们非常有用，但请记住，在医学领域，我们经常有基于案例研究的医学书籍的整个领域甚至整个章节。

For instance, we implicate the so-called hippocampus of the brain for its function in human memory, which it absolutely has.

例如，我们将所谓的大脑海马体与人类记忆中的功能联系起来，它绝对具有这种功能。

And that fact largely grew from one major case study that then exploded into a number of different animal model and then human studies later on.

这一事实很大程度上源于一项重大案例研究，该案例研究随后扩展到许多不同的动物模型，以及后来的人体研究。

So we all love randomized control trials, reviews of randomized control trials, and the uses of phototherapy for treatment of skin conditions and improving the quality of skin are wonderful and point to the fact that phototherapy can indeed improve the appearance of skin in conditions like acne, can accelerate wound healing, can improve the youthfulness appearance of skin.

因此，我们都喜欢随机对照试验，随机对照试验的评论，光疗用于治疗皮肤状况和改善皮肤质量的效果非常好，并指出光疗确实可以改善痤疮等情况下的皮肤外观，可以加速伤口愈合，可以改善皮肤的年轻外观。

But these effects tend to be somewhat mild to moderate when they occur, and certainly there are many studies that show no significant effect, no statistically significant effect.

但这些影响发生时往往是轻微到中度的，当然有许多研究表明没有显着影响，没有统计上显着的影响。

That said, I'm of the belief, based on my read of the literature, and this is a literature I've spent a lot of time with, frankly, because I did an episode all about light and health.

也就是说，根据我对文献的阅读，我有这样的信念，坦率地说，这是我花了很多时间研究的文献，因为我做了一集关于光和健康的剧集。

I've also been very interested in the use of phototherapy for the treatment of eye diseases and offsetting age-related decline in visual function.

我也对使用光疗治疗眼部疾病和抵消与年龄相关的视功能衰退非常感兴趣。

There's some interesting evidence there.

那里有一些有趣的证据。

Again, mild to moderate effects, but that can be meaningful in the real world.

同样，影响是轻微到中度的，但这在现实世界中可能是有意义的。

And when I step back from all of the literature, here's what I see, and this is what I ran by a dermatologist to make sure that they thought that this protocol would be useful or not useful, right?

当我从所有文献中退一步时，这就是我所看到的，这是我由皮肤科医生运行的，以确保他们认为该方案有用或没用，对吗？

I asked them, I didn't tell them, "Do you think this will be useful?

我问他们，我没有告诉他们，“你认为这有用吗？

Tell me yes." I asked them.

告诉我是的。”我问他们。

And what we basically converged on was that if somebody decides to do phototherapy, the use of phototherapy that involves long wavelengths of light, so red light plus near-infrared light, typically, at a distance of about a foot to two feet From the light source, depending on the intensity of the light source, although that doesn't seem to be so critical, but one can't be across the room from the red light source, nor should one get right up next to the red light source so that there's a lot of heat generated from the red light source that one can feel.

我们基本上一致认为，如果有人决定进行光疗，则使用涉及长波长光的光疗，例如红光加近红外光，通常距离光源约一英尺到两英尺，具体取决于光源的强度，尽管这似乎并不那么重要，但人们不能从红光源穿过房间，也不应该直接站在红光源旁边，这样会产生大量热量人们可以感觉到的红色光源。

But at a distance of about a foot to two feet away, at fairly high intensities, done for anywhere from 10 to 15 minutes, five to seven days per week on a consistent basis, does seem, on average, to lead to improvements in the youthfulness appearance of skin.

但在距离大约一英尺到两英尺的地方，以相当高的强度，每周持续进行 5 到 7 天，每次 10 到 15 分钟，平均而言似乎确实可以改善皮肤的年轻外观。

Why this would be the case isn't exactly clear, but there are a number of different logical interpretations, such as reduced inflammation, improved mitochondrial function, all downstream of reduced reactive oxygen species, improved blood flow to that particular area because of the effect that long wavelength light can have on vasodilation, sort of expansion as opposed to contraction of blood vessels and capillaries.

为什么会出现这种情况尚不清楚，但有许多不同的逻辑解释，例如减少炎症、改善线粒体功能、减少活性氧的所有下游、改善流向该特定区域的血流，因为长波长光可以对血管舒张产生影响，血管和毛细血管会扩张而不是收缩。

All of this makes mechanistic logical sense, and the effects that one sees in these various peer-reviewed papers, randomized controlled trials, seem pretty good.

所有这些都具有机械逻辑意义，人们在这些不同的同行评审论文、随机对照试验中看到的效果似乎相当不错。

Meaning they are mild to moderate.

这意味着它们是轻度到中度的。

None of them are sort of jaw-dropping, like wow, complete reversal of severe acne or massively accelerated wound healing.

它们都不是令人瞠目结舌的，比如哇、完全逆转严重痤疮或大幅加速伤口愈合。

And we also, of course, have to take into account that many people who are doing phototherapy often are combining it with other things.

当然，我们还必须考虑到许多进行光疗的人经常将其与其他事情结合起来。

Sometimes in today's era, like injections of BPC 157 or the use of hyaluronic acid or niacinamide, et cetera.

有时在当今时代，例如注射 BPC 157 或使用透明质酸或烟酰胺等。

So these things aren't always being examined in isolation.

因此，这些事情并不总是被孤立地检查。

But when we look at this literature, I think it's fair to say that there is now substantial evidence for the use of phototherapy for improving the quality of skin, and in some cases, for reducing the symptoms of acne, reducing the symptoms of psoriasis.

但当我们查看这些文献时，我认为可以公平地说，现在有大量证据表明使用光疗可以改善皮肤质量，并且在某些情况下可以减轻痤疮症状，减轻牛皮癣症状。

Basically any condition where improved blood flow, lowered inflammation, fewer or reduced oxygen species, improved mitochondrial function, delivery of nutrients.

基本上任何改善血流、降低炎症、减少或减少氧、改善线粒体功能、输送营养的病症。

Anytime some or all of those things are going to be involved, phototherapy makes logical sense, and so it's no surprise that we're seeing increased evidence for phototherapy in these conditions.

每当涉及到其中一些或全部事情时，光疗就具有逻辑意义，因此我们看到越来越多的证据在这些情况下进行光疗也就不足为奇了。

Now I've provided a link to the review of the randomized control trials that I mentioned a bit ago.

现在我提供了一个链接，指向我之前提到的随机对照试验的审查。

I also provided a few links to some specific studies that show pictures of before and after, in some cases on two sides of the very same face.

我还提供了一些具体研究的链接，这些研究显示了之前和之后的图片，在某些情况下是在同一张脸的两侧。

I did an entire episode about light and health.

我做了一整集关于光和健康的节目。

I'll also provide a link to that episode, and if you don't want to listen to or watch that entire episode, you can go to specific timestamps in that episode to learn about the uses of phototherapy for the treatment of skin, eye, and other conditions related to mental health and physical health.

我还将提供该剧集的链接，如果您不想收听或观看整个剧集，您可以转到该剧集中的特定时间戳，了解光疗在治疗皮肤、眼睛以及其他与心理健康和身体健康相关的疾病方面的用途。

Now keep in mind that when people hear phototherapy, they almost immediately think about a device.

现在请记住，当人们听到光疗时，他们几乎立即想到一种设备。

And that makes sense, right?

这是有道理的，对吧？

Red light, near infrared light.

红光、近红外光。

However, if you recall, there's this thing called the sun that emits full spectrum light, which of course includes red light and longer wavelengths of light.

然而，如果你还记得的话，有一种叫做太阳的东西会发出全光谱光，其中当然包括红光和更长波长的光。

Okay?

好的？

So just because you can't see those longer wavelengths of light, that doesn't mean they're not there.

因此，仅仅因为您看不到那些较长波长的光，并不意味着它们不存在。

Just like UV light.

就像紫外线一样。

You can't sense UV light with your eyes.

您的眼睛无法感知紫外线。

By the way, ground squirrels and some other animals can.

顺便说一下，地松鼠和其他一些动物可以。

It's thought to be the case that they have photoreceptors to detect UV because they actually, this is sort of strange but interesting, you'll never forget this, that they'll take their urine and they'll spread it on their stomach with their little paws and they'll stand up and they'll like signal flash one another from across the prairie or whatever it is, across the lawn to signal to one another.

人们认为它们有感光器来检测紫外线，因为它们实际上，这有点奇怪但很有趣，你永远不会忘记这一点，它们会用小爪子把尿液撒在肚子上，它们会站起来，它们会像信号闪光一样从草原或其他什么地方，穿过草坪互相发出信号。

So they're sending UVP signals across the lawn.

所以他们在草坪上发送 UVP 信号。

I'm not making this up.

这不是我编造的。

I actually studied a little bit of this when I was an undergraduate, but not at the level of the urine and the signaling, at the level of the retina.

事实上，当我还是一名本科生时，我对此进行了一些研究，但不是在尿液和信号水平上，而是在视网膜水平上。

Any discussion about skin has to include a discussion about nutrition.

任何关于皮肤的讨论都必须包括关于营养的讨论。

Why?

为什么？

Well, remember the fact that I mentioned at the beginning of today's episode that your skin and your immune system have a very intimate relationship.

好吧，请记住我在今天节目开始时提到的事实，即您的皮肤和免疫系统有着非常密切的关系。

It's bidirectional.

它是双向的。

Your skin reflects the status of your immune system in many ways.

您的皮肤在很多方面反映了您的免疫系统的状态。

And this is why many people with autoimmune conditions, things like lichen planus, you can look it up.

这就是为什么很多患有自身免疫性疾病的人，比如扁平苔藓，你可以查一下。

Or if you mind particularly striking photographs, please don't look it up.

或者，如果您介意特别引人注目的照片，请不要查找。

But people that have autoimmune conditions that often manifests in skin conditions.

但患有自身免疫性疾病的人通常会表现为皮肤病。

We'll talk more about this in the context of psoriasis in a little bit.

我们将在银屑病的背景下更多地讨论这一点。

But anytime we're talking about the immune system or skin, we need to take into account the gut microbiome and nutrition.

但每当我们谈论免疫系统或皮肤时，我们都需要考虑肠道微生物组和营养。

So many people asked, what are the things that they should eat to have healthy appearing, youthful skin?

很多人问，吃什么才能拥有健康、年轻的肌肤呢？

They also asked, what are the things that one eats that could exacerbate things like acne, and what can one eat in order to reduce their acne?

他们还问，吃什么东西会加剧痤疮等症状，吃什么可以减少痤疮？

So let's just start off with the basics.

那么让我们从基础开始吧。

And here I'm going to be fairly brief because I think we all know the big take-home message about nutrition nowadays.

在这里，我的发言将相当简短，因为我想我们都知道当今有关营养的重要信息。

We hear over and over again, and we should pay attention to the fact that the vast majority of our food, well, I should say, if one desires to be healthy, mentally healthy, physically healthy, and a high-performing individual in any number of different things, cognitive, physical, or otherwise, we want to consume the vast majority of our foods from non-processed or minimally processed sources, so-called whole foods.

我们一遍又一遍地听到，我们应该注意这样一个事实：我们的绝大多数食物，嗯，我应该说，如果一个人渴望健康，心理健康，身体健康，并且在认知、身体或其他方面成为一个高绩效的个体，我们希望消费绝大多数来自未加工或最低限度加工来源的食物，即所谓的天然食品。

So fruits, vegetables, if that's within your diet.

所以水果、蔬菜，如果你的饮食中有的话。

Some people include grains, some people don't.

有些人含有谷物，有些人则不含有。

I'm not here to discuss that.

我不是来讨论这个的。

Meat, eggs, fish, chicken, and so forth, if that's within your diet plan or your nutrition.

肉、蛋、鱼、鸡肉等，如果它们在您的饮食计划或营养范围内。

Or if you're a vegetarian or vegan, you make the associated adjustments so that you can make sure you're getting enough protein and amino acids, but it's in keeping with your ethical and maybe your health goals.

或者，如果您是素食主义者或纯素食主义者，您可以进行相关调整，以便确保获得足够的蛋白质和氨基酸，但这符合您的道德目标，也许还符合您的健康目标。

Okay?

好的？

So we're not here to discuss vegan, vegetarian, omnivore, of which I am, or carnivore.

所以我们不是在这里讨论纯素食、素食、杂食动物（我就是这样）或肉食动物。

Okay?

好的？

That's not the discussion.

这不是讨论的内容。

I think all of those groups agree that getting the majority of your nutrition from non-processed or minimally processed foods is going to be best.

我认为所有这些群体都同意从未加工或最低限度加工的食品中获取大部分营养是最好的。

And that, of course, if you're human, sometimes you'll ingest processed foods, but really trying to avoid highly processed foods is critical.

当然，如果你是人类，有时你会摄入加工食品，但真正努力避免高度加工食品至关重要。

Now, with respect to the specific foods that can improve skin appearance and skin health, it's very clear that diets that are of the so-called low inflammatory type, that don't spark inflammation.

现在，就可以改善皮肤外观和皮肤健康的特定食物而言，很明显，所谓的低炎症类型的饮食不会引发炎症。

So these would be things that sometimes are referred to as the Mediterranean diet or a paleo-like diet.

因此，这些有时被称为地中海饮食或类古饮食。

You hear these terms, but what are we really talking about?

您听到这些术语，但我们真正在谈论什么？

Mostly whole foods, minimally processed foods.

主要是天然食品，最低限度加工的食品。

Okay?

好的？

And then there's variation depending on whether or not you emphasize or de-emphasize meat and fish, or emphasize or de-emphasize vegetables, this kind of thing.

然后，根据你是否强调或不强调肉和鱼，或者强调或不强调蔬菜，诸如此类的事情，会有变化。

Again, I'm an omnivore.

再说一遍，我是杂食动物。

I love fruit.

我喜欢水果。

I love vegetables.

我喜欢蔬菜。

I do like rice, oatmeal, and some pastas.

我确实喜欢米饭、燕麦片和一些意大利面。

I like a great sourdough bread.

我喜欢很棒的酸面包。

I like butter.

我喜欢黄油。

I like olive oil.

我喜欢橄榄油。

I like meat.

我喜欢肉。

I like fish.

我喜欢鱼。

I think I am representative of most people out there because I eat most all those things, but I also eat the occasional croissant.

我想我代表了大多数人，因为我吃的最多的是这些东西，但我偶尔也吃牛角面包。

I also eat the occasional slice of pizza.

我也偶尔吃一片披萨。

I don't eat a lot of that stuff, but I eat it now and again.

我吃的东西不多，但偶尔也会吃。

And then, of course, you have people that are super strict.

当然，还有非常严格的人。

What do we know about the relationship between specific foods and skin health and skin appearance?

我们对特定食物与皮肤健康和皮肤外观之间的关系了解多少？

Well, anti-inflammatory diet, we've more or less spelled out what that represents without getting into too many specifics.

好吧，抗炎饮食，我们已经或多或少地阐明了它所代表的含义，但没有涉及太多细节。

And then there are the specific components within foods.

然后是食物中的特定成分。

So vitamins, minerals, and micronutrients, as well as things like collagen present in bone broth that can be really useful to include.

因此，骨汤中含有的维生素、矿物质和微量营养素以及胶原蛋白等物质非常有用。

So one of the, I think, best accounts on dermatologic health and skin health and appearance on the internet is Dr. Andrea Suarez.

因此，我认为，互联网上关于皮肤病学健康、皮肤健康和外观的最佳描述之一是安德里亚·苏亚雷斯 (Andrea Suarez) 博士。

She's a medical doctor, board-certified dermatologist, and she has a wonderful video that describes the various foods that one can eat to promote skin health and skin appearance.

她是一名医生，经过委员会认证的皮肤科医生，她有一个精彩的视频，描述了可以吃的各种食物，以促进皮肤健康和皮肤外观。

And rather than repeat that entire video because, A, that wouldn't be right, and B, it already exists out there in excellent form, I'll just give a brief synopsis of some of the things that she suggests because I entirely agree, and again, there's no need to be repetitive, and she does an excellent job.

我不会重复整个视频，因为 A，那是不对的，B，它已经以出色的形式存在，我只会简要概述她建议的一些内容，因为我完全同意，再说一次，没有必要重复，她做得非常出色。

So she certainly mentions collagen and bone broth.

所以她当然提到了胶原蛋白和骨头汤。

She also mentions various sources of omega fatty acids that are often lacking in people's diets that they should pay extra careful attention to get.

她还提到了人们饮食中经常缺乏的欧米茄脂肪酸的各种来源，他们应该特别注意获取。

So things like walnuts, flax, fatty fish.

比如核桃、亚麻、富含脂肪的鱼。

I personally am a big believer in supplementing with liquid form fish oil.

我个人非常相信补充液体鱼油。

That's what I do.

这就是我所做的。

Why am I a big believer in that?

为什么我坚信这一点？

Well, I don't tend to cook much fatty fish.

嗯，我不喜欢煮太多肥鱼。

I love the taste of it if it's prepared right, but I don't tend to do that very often.

如果准备得当的话，我喜欢它的味道，但我不经常这样做。

So I use a liquid form fish oil or capsules, but the liquid form is generally more affordable.

所以我使用液体形式的鱼油或胶囊，但液体形式通常更实惠。

This was discussed in an episode that I did with Dr. Rhonda Patrick, so we can put a link to that particular segment in the show note captions.

我在与朗达帕特里克博士一起做的一集中对此进行了讨论，因此我们可以在节目注释标题中放置指向该特定片段的链接。

It's also suggested that we eat a lot of leafy greens, so dark leafy greens.

它还建议我们多吃绿叶蔬菜，所以深色绿叶蔬菜。

You're probably noticing a lot of these recommendations are kind of typical for what people describe any time they're talking about nutrition for health.

您可能会注意到，其中很多建议都是人们在谈论健康营养时所描述的典型内容。

She highly recommends people get enough folic acid for the role that folic acid plays in DNA synthesis and repair of skin cells, among other cells, and cell proliferation.

她强烈建议人们摄入足够的叶酸，以发挥叶酸在 DNA 合成和皮肤细胞修复以及细胞增殖中的作用。

And of course, we should get our colored fruits and veggies.

当然，我们应该吃彩色的水果和蔬菜。

So our oranges, our strawberries.

所以我们的橙子，我们的草莓。

The reds and oranges are critical out there.

红色和橙色是至关重要的。

And she also highlights something very important that I want to reiterate, which is that we have a critical need for vitamin A for our skin health.

她还强调了我想重申的非常重要的一点，那就是我们的皮肤健康非常需要维生素 A。

And this was covered, albeit through the lens of exploring the pharmacology of tretinoin and those Retin-A compounds.

尽管是通过探索维甲酸和那些 Retin-A 化合物的药理学视角，但这一点还是被涵盖了。

But vitamin A is crucial for a number of different processes within the cell types that make up skin.

但维生素 A 对于构成皮肤的细胞类型内的许多不同过程至关重要。

She appropriately cautions against supplementing with vitamin A because as a fat-soluble vitamin, it's very easy to overdose vitamin A if one is supplementing with too much of it.

她恰当地告诫不要补充维生素A，因为维生素A作为一种脂溶性维生素，如果补充过多，很容易过量。

She recommends rather getting enough vitamin A from things like oranges, carrots, sweet potatoes.

她建议从橙子、胡萝卜、红薯等食物中获取足够的维生素 A。

She recommends as much berry intake as is appropriate for someone, and one can afford.

她建议尽可能多地摄入浆果，以满足个人的需要，并且可以负担得起。

The berries are so delicious, but they tend to be expensive depending on time of year.

这些浆果非常美味，但根据一年中的不同时间，它们往往会很昂贵。

Ingesting things like garlic because garlic has sulfur, which is key for collagen synthesis and repair.

摄入大蒜之类的东西，因为大蒜含有硫，这是胶原蛋白合成和修复的关键。

And she talks about the critical role of taurine.

她谈到了牛磺酸的关键作用。

Anyway, she does such a terrific job of describing the nutrition for skin health and skin appearance.

不管怎样，她在描述皮肤健康和皮肤外观的营养方面做得非常出色。

Those are just a few of the highlights, so I do encourage you to check out that video.

这些只是其中的一些亮点，所以我鼓励您观看该视频。

And her other content is spectacular as well.

她的其他内容也很精彩。

Again, she has an Instagram account, YouTube channel that are really wonderful.

再说一遍，她有一个 Instagram 帐户和 YouTube 频道，这些都非常棒。

So again, without doing a deep dive into nutrition, decide whether or not you're going to be vegan, vegetarian, omnivore, or carnivore, and then make sure that you're getting enough of the vitamins and minerals and micronutrients from your foods or supplement if necessary.

因此，在不深入研究营养的情况下，决定您是否要成为素食主义者、素食主义者、杂食动物或肉食动物，然后确保您从食物或补充品中获取足够的维生素、矿物质和微量营养素（如有必要）。

But note that caution about vitamin A supplementation in excess.

但要注意维生素A补充过量。

And also make sure you're avoiding excessive amounts of highly processed foods.

还要确保避免摄入过量的精加工食品。

I mentioned earlier these advanced glycation end products.

我之前提到过这些高级糖基化终产物。

These are things that are present in a lot of processed foods like crackers and chips and things like that that make those foods inflammatory.

这些物质存在于许多加工食品中，如饼干和薯片等，这些物质会使这些食物产生炎症。

So you're getting the theme now.

所以你现在明白了主题。

Inflammation is bad, not just for the skin but for all organ systems of the body.

炎症不仅对皮肤有害，对身体的所有器官系统也有害。

It's not just about the high density of calories and the high density of taste present in highly processed foods.

这不仅仅与高度加工食品中存在的高热量密度和高味道密度有关。

Those are problematic, but a lot of the issue with these highly processed foods is the high heat conditions used to make those foods stable on shelves or stable in packaging over time.

这些都是有问题的，但这些高度加工食品的很多问题是用于使这些食品在货架上稳定或在包装中随着时间的推移而稳定的高温条件。

Okay, so there's a whole discussion to be had here that frankly I don't think can be had enough, but that is outside the scope of today's episode.

好吧，这里有一个完整的讨论，坦率地说，我认为还不够，但这超出了今天这一集的范围。

The point is that when these highly processed foods are basically made, they're constructed, they involve the interactions between sugars and proteins and fats at high heat that make them stable on the shelf or in packaging, and those can be very inflammatory.

关键是，当这些高度加工的食品基本上被制造出来时，它们就被构造出来了，它们涉及糖、蛋白质和脂肪在高温下的相互作用，使它们在货架上或包装中保持稳定，而这些可能会引起很大的炎症。

And that can show up in the form of reactive skin.

这会以反应性皮肤的形式出现。

It can make your psoriasis worse.

它会使你的牛皮癣变得更糟。

Yes, it can make your acne worse.

是的，它会让你的痤疮变得更严重。

It can make your skin more tender and painful.

它会让你的皮肤变得更加娇嫩和疼痛。

It can make your skin basically more reactive to some of the underlying predispositions you might have, either because of genetics or other things you're doing or not doing.

它可以使您的皮肤对您可能具有的一些潜在倾向更加敏感，无论是由于遗传还是您正在做或没有做的其他事情。

Maybe you're going through a particularly stressful time.

也许您正在经历一段压力特别大的时期。

Maybe you're getting a little bit of extra sun, and you're eating more highly processed foods, and those things are combining and making your skin break out or flush more than it would ordinarily.

也许你多晒了一点太阳，吃了更多的精加工食品，这些东西结合在一起，使你的皮肤比平常更容易出现痘痘或潮红。

Again, there's so many reasons to eat most of your foods from non-processed or minimally processed sources.

同样，有很多理由要吃大部分未经加工或最低限度加工的食物。

And of course, and now I sound like a broken record because you can hear this all over the internet, ingesting foods that are excessively high in sugar, excessively high in sugars combined with fats, just not good to do Pro-inflammatory, it's going to cause all sorts of issues.

当然，现在我听起来像是破纪录的，因为你可以在互联网上听到这样的说法，摄入糖分过高的食物，糖分过高和脂肪结合在一起的食物，只是不利于促炎，它会引起各种各样的问题。

And we're going to get into this more as it relates to acne in particular, because as you probably know, when you ingest foods that are high in sugars or even just carbohydrates generally that also contain a lot of fats, and in particular, when those foods are highly processed, well then you initiate an inflammatory response, and you often can initiate additional things happening in the pores of cells that can start to really aggravate acne and cause more acne.

我们将进一步讨论这个问题，因为它特别与痤疮有关，因为你可能知道，当你摄入高糖食物，甚至只是碳水化合物，通常还含有大量脂肪，特别是当这些食物经过高度加工时，那么你就会引发炎症反应，并且通常会引发细胞毛孔中发生其他事情，这些事情可能会开始真正加剧痤疮并导致更多痤疮。

This has to do with the whole insulin pathway.

这与整个胰岛素途径有关。

So when we talk about acne, I'll talk about diets that create a high glycemic load.

因此，当我们谈论痤疮时，我会谈论产生高血糖负荷的饮食。

We're not necessarily talking about the glycemic index of food.

我们不一定是在谈论食物的血糖指数。

You may know that when people measure the glycemic index of food, they're looking at the blood sugar response after eating that food, typically in isolation and not in combination with other foods.

您可能知道，当人们测量食物的血糖指数时，他们会观察食用该食物后的血糖反应，通常是单独食用，而不是与其他食物混合食用。

What I'm talking about is eating combinations of foods that induce high levels of insulin, high levels of blood glucose, that then leads to all sorts of things in the hormone pathways and cell growth pathways that exacerbate acne.

我所说的是多种食物的组合，这些食物会引起高水平的胰岛素和高血糖，然后导致激素途径和细胞生长途径中的各种问题，从而加剧痤疮。

So we'll get there in a moment, but I think the take-home message around nutrition is pretty clear, so much so that I don't want to spend any more time on it.

我们稍后会讲到这一点，但我认为有关营养的重要信息非常明确，以至于我不想再花更多时间在这上面。

We all know what the best nutrition really is for us, regardless of whether or not you're vegan, vegetarian, omnivore, or carnivore.

我们都知道什么才是对我们来说最好的营养，无论您是纯素食者、素食者、杂食动物还是肉食动物。

It's non-processed or minimally processed foods representing probably anywhere from, let's say, 75% to 100% of your food intake, depending on how strict you want to be.

它是未加工或最低限度加工的食品，可能占您食物摄入量的 75% 到 100%，具体取决于您想要的严格程度。

And then sure, make some room if you want for some processed foods, but just know that those advanced glycation end products and the high glycemic load that comes from those processed foods can really exacerbate inflammatory responses in skin and set forward a whole domino set of issues related to hormone pathways and cell growth pathways that make everything, acne, psoriasis, and overall appearance worse.

当然，如果你想要一些加工食品，请留出一些空间，但要知道，那些高级糖基化终末产物和来自这些加工食品的高血糖负荷确实会加剧皮肤的炎症反应，并引发一系列与激素途径和细胞生长途径相关的多米诺骨牌问题，使痤疮、牛皮癣和整体外观变得更糟。

Yes, your skin will appear to age faster, and on the positive side, most of the foods that we think of as healthy and an anti-inflammatory are actually quite delicious, so enjoy.

是的，你的皮肤会显得衰老得更快，从积极的一面来看，大多数我们认为健康和抗炎的食物实际上都很美味，所以尽情享受吧。

Ah, and I forgot to say what's absolutely clear.

啊，我忘了说什么是绝对清楚的。

You know that myth that they told us when we were teenagers, that eating a lot of fried food would make you break out, would make your skin worse?

你知道我们十几岁的时候他们告诉我们的一个神话，即吃大量油炸食品会让你长痘，会让你的皮肤变得更糟吗？

Guess what?

你猜怎么着？

It's true.

这是真的。

That high heat preparation required for creating things as delicious as the donut or french fries, right?

制作像甜甜圈或炸薯条这样美味的东西需要高温准备，对吧？

There's a reason people love these foods.

人们喜欢这些食物是有原因的。

They're so delicious.

它们真好吃。

They do cause problems.

它们确实会造成问题。

They're pro-inflammatory.

它们具有促炎作用。

Does that mean you can never have a french fry?

这是否意味着你永远不能吃炸薯条？

No. You decide what's best for you, but know what you're doing.

不。您可以决定什么对您最有利，但要知道自己在做什么。

As a segue to talking about acne, we need to talk about the gut microbiome.

作为谈论痤疮的延续，我们需要谈谈肠道微生物组。

And this is a direct outgrowth of our discussion about nutrition.

这是我们关于营养的讨论的直接产物。

Here's the simple takeaway that I believe everyone should follow, not just for sake of healthy appearing skin, but also for sake of every organ and tissue system in your body, which is the data clearly show that ingestion of sufficient amounts of fiber, so prebiotic and probiotic fiber, so fruits, vegetables, sometimes this can also come from grains.

我相信每个人都应该遵循以下简单的要点，不仅是为了健康的皮肤，也是为了身体的每个器官和组织系统，数据清楚地表明摄入足够量的纤维，例如益生元和益生菌纤维，例如水果、蔬菜，有时也可以来自谷物。

Some people will supplement with additional fiber if they feel they need it, as well as ingestion of low sugar fermented foods.

有些人如果觉得需要的话会补充额外的纤维，以及摄入低糖发酵食品。

I've talked about this before, so regular listeners of this podcast may have heard this.

我之前谈过这个，所以这个播客的普通听众可能已经听过这个。

Things like kimchi, sauerkraut, the sort of sauerkraut that has to stay in the fridge, so not the stuff that's stable on the shelf at room temperature.

像泡菜，酸菜，那种必须放在冰箱里的酸菜，所以不是那些在室温下可以稳定放在架子上的东西。

Anything containing a brine, that salty brine.

任何含有盐水的东西，即咸盐水。

So pickles, but not the pickles that are stable at room temperature, the ones that have to be kept in the refrigerated section of the grocery store.

所以泡菜，但不是在室温下稳定的泡菜，而是必须保存在杂货店冷藏区的泡菜。

These low sugar fermented foods are powerful enhancers of the gut microbiome, and when the gut microbiome is healthy, you have reduced overall inflammation in the body.

这些低糖发酵食品是肠道微生物群的强大增强剂，当肠道微生物群健康时，体内的整体炎症就会减少。

This is often reflected at the level of the skin, and basically skin health and the youthfulness appearance of skin is enhanced.

这通常反映在皮肤层面，基本上皮肤健康和皮肤的年轻外观得到增强。

Okay?

好的？

This can also help with conditions like acne or psoriasis, especially in conditions where there's a direct immune system skin relationship that we'll talk about more in a little bit.

这也有助于治疗痤疮或牛皮癣等疾病，特别是在与免疫系统皮肤有直接关系的情况下，我们稍后会详细讨论。

Okay, so I highly recommend people have anywhere from one to four servings of low sugar fermented foods per day or try and enhance the health of their gut microbiome generally.

好的，所以我强烈建议人们每天吃一到四份低糖发酵食品，或者尝试总体上增强肠道微生物组的健康。

Maybe you take a pill probiotic, although those can be very expensive.

也许您服用益生菌药丸，尽管它们可能非常昂贵。

There's a little bit of data suggesting that if you chronically take pill probiotics that yield very high levels of bacteria, well, then maybe there's some associated brain fog.

有一些数据表明，如果您长期服用产生大量细菌的益生菌药丸，那么可能会出现一些相关的脑雾。

That's a little unclear, pun intended.

有点不清楚，双关语。

But they are very expensive.

但它们非常昂贵。

They have to be kept refrigerated.

它们必须冷藏。

And let's face it, low sugar fermented foods, if you find the ones that you like, are really great to ingest because they're tasty, and they're good for you.

让我们面对现实吧，如果您找到自己喜欢的低糖发酵食品，那么它们确实非常适合摄入，因为它们很美味，而且对您有好处。

Now, why am I talking about this?

现在，我为什么要谈论这个？

In part because we keep coming back to inflammation as a general issue for skin health, and that points us also towards some specific do's and don'ts as it relates to lifestyle.

部分原因是我们不断地将炎症视为皮肤健康的普遍问题，这也向我们指出了一些与生活方式相关的具体注意事项。

Let's face it, pun intended.

让我们面对现实吧，双关语。

If you sleep well, so maybe you need six hours, maybe you need seven, maybe you need eight, maybe you need nine, but if you sleep well on a consistent basis, your skin is going to look so much better, so much healthier, more vibrant than if you are not getting enough sleep.

如果你睡得好，那么也许你需要六个小时，也许你需要七个小时，也许你需要八个小时，也许你需要九个小时，但如果你持续睡得好，你的皮肤会比你睡眠不足时看起来更好、更健康、更有活力。

If you drink alcohol, and you wake up the next morning, you know your skin's going to look puffy.

如果你喝酒，第二天早上醒来，你就会知道你的皮肤会看起来浮肿。

It's not going to look good.

看起来不会很好。

But many of you can ingest alcohol without issues.

但许多人可以毫无问题地饮酒。

I've done an entire episode about alcohol.

我已经完成了一整集关于酒精的内容。

Yes, it's a poison.

是的，这是一种毒药。

Up to two drinks per week for adults who are non-alcoholics is probably safe.

对于不酗酒的成年人来说，每周最多喝两杯酒可能是安全的。

Zero is better than any.

零比任何都好。

But let's face it, alcohol is going to exacerbate most skin issues.

但让我们面对现实吧，酒精会加剧大多数皮肤问题。

This is just clear from the literature.

这一点从文献中就可以清楚地看出。

Doesn't mean you never have a glass of wine, doesn't mean you never have a beer or a cocktail if that's your thing.

并不意味着你从来没有喝过一杯葡萄酒，也不意味着你从来没有喝过啤酒或鸡尾酒（如果你喜欢的话）。

But alcohol consumed in excess, and it doesn't take much to get there, is going to cause sleep issues, microbiome issues, so indirectly and negatively impact the skin appearance and health, and indirectly and negatively impact the health of other tissues in your body.

但过量饮酒，而且不需要太多，就会导致睡眠问题、微生物群问题，从而间接地对皮肤外观和健康产生负面影响，并间接地对身体其他组织的健康产生负面影响。

But it's clear some of that is reduced to increased inflammation.

但很明显，其中一些因素会导致炎症加剧。

Some is related to decreased sleep quality or duration.

有些与睡眠质量或持续时间下降有关。

So get great sleep, avoid alcohol in excess, maybe avoid it altogether.

因此，保证良好的睡眠，避免过量饮酒，甚至可以完全避免饮酒。

Drink plenty of water.

多喝水。

This sounds like such basic advice, but proper hydration is key.

这听起来像是基本的建议，但适当的补水是关键。

Get enough water and electrolytes.

获取足够的水和电解质。

It absolutely will impact Your inflammation levels by reducing them, it absolutely will impact your skin health and appearance in a positive way.

它绝对会通过减少炎症水平来影响您的炎症水平，它绝对会以积极的方式影响您的皮肤健康和外观。

So these are just basic things that I'd be remiss if I didn't mention.

所以这些只是基本的事情，如果我不提及，那就是我的失职。

The other one is smoking and nicotine from non-smoked sources.

另一种是吸烟和来自非吸烟来源的尼古丁。

So it's very clear that smoking, vaping, dipping, or snuffing is bad for skin appearance and health.

因此，很明显，吸烟、吸电子烟、吸食或吸鼻烟对皮肤外观和健康都有害。

Bad, bad, bad.

不好，不好，不好。

Every dermatologist said this.

每个皮肤科医生都这么说。

Why?

为什么？

Well, with smoking, you can imagine why, okay?

好吧，对于吸烟，你可以想象为什么，好吗？

A lot of carcinogens and toxic end products generated from smoking, even from vaping.

吸烟（甚至电子烟）会产生许多致癌物质和有毒最终产物。

Yes, even from vaping, it will make your skin age faster.

是的，即使是吸电子烟，它也会让你的皮肤老化得更快。

That's clear.

很清楚。

But it's also the substance itself.

但这也是物质本身。

Why all of those things, in addition to increasing inflammation, nicotine itself is a vasoconstrictor, so you're doing the exact opposite of what you want when it comes to skin health and appearance, and that's why people take things like BPC 157.

为什么所有这些东西，除了增加炎症之外，尼古丁本身也是一种血管收缩剂，所以在皮肤健康和外观方面，你所做的与你想要的完全相反，这就是为什么人们服用 BPC 157 这样的东西。

That's why people take nicotinamide.

这就是人们服用烟酰胺的原因。

That's why people are trying to improve the hydration status of their skin.

这就是为什么人们试图改善皮肤的水合状态。

So if you're somebody that's vaping nicotine or even taking nicotine in some other form, pouch, or smoking nicotine, and you're interested in having youthful appearing skin, you are really shooting yourself in the face.

因此，如果您正在吸食尼古丁，甚至服用其他形式的尼古丁、烟袋或吸食尼古丁，并且您对拥有年轻的皮肤感兴趣，那么您实际上是在朝自己的脸开枪。

And as we all know, our emotions impact the appearance of our skin, and yes, it can exacerbate so-called breakouts, and we'll get to that in a moment as to what the exact pathway is.

众所周知，我们的情绪会影响皮肤的外观，是的，它会加剧所谓的痘痘，我们稍后会讨论确切的途径是什么。

But I've done entire episodes about controlling your stress.

但我已经完成了关于控制压力的整集。

We have a master stress episode that talks about real-time tools that you can use, like the physiological sigh.

我们有一个主要的压力剧集，讨论您可以使用的实时工具，例如生理叹息。

Provide a link to a clip about the physiological sigh.

提供有关生理叹息的剪辑的链接。

It's the fastest way that I'm aware of to reduce one's levels of stress.

这是我所知道的减轻压力水平最快的方法。

This is something my laboratory has studied in detail at Stanford.

这是我在斯坦福大学的实验室详细研究的内容。

There are also things you can do, and we're all aware of what they are: proper sleep, meditation, non-sleep deep rest.

还有一些事情你可以做，我们都知道它们是什么：适当的睡眠、冥想、非睡眠深度休息。

We'll provide a link for that.

我们将提供一个链接。

All things that we can do that are zero cost, very minimal time investment.

我们能做的所有事情都是零成本、极少的时间投入。

Physiological sigh takes about 10 to 15 seconds.

生理叹息大约需要10到15秒。

Non-sleep deep rest, AKA Yoga Nidra, it's sometimes called, takes anywhere from 10 to 20 minutes per day.

非睡眠深度休息，又称瑜伽休息术，有时也称为瑜伽休息法，每天需要 10 到 20 分钟。

And that reduced stress can dramatically improve not just the health, but the appearance of your skin.

减轻压力不仅可以显着改善健康，还可以改善皮肤外观。

And it makes perfect sense as to why that is.

这是完全有道理的。

The stress hormones such as cortisol, but other hormones too, such as adrenaline, when they are chronically elevated because of the fact that adrenaline impacts vasoconstriction in the skin, it's going to reduce blood flow to the periphery, to the skin.

压力荷尔蒙，如皮质醇，还有其他荷尔蒙，如肾上腺素，当它们由于肾上腺素影响皮肤血管收缩而长期升高时，会减少流向外周和皮肤的血液。

It can cause all sorts of issues at the level of nerve endings that can lead to, believe it or not, enhanced flushing when we're under stress.

不管你信不信，它可能会导致神经末梢出现各种问题，当我们面临压力时，这些问题会导致脸红加剧。

This is why we measure the galvanic skin response.

这就是我们测量皮肤电反应的原因。

So not just sweating, but also blood flow and other things to the skin when we are studying stress.

因此，当我们研究压力时，不仅仅是出汗，还包括血液流动和皮肤的其他物质。

Okay, so direct relationship between stress and skin appearance.

好吧，压力和皮肤外观之间有直接关系。

Learn to control your stress.

学会控制压力。

Stress is part of life, but learn to control your stress in real time and through tools like non-sleep deep rest that are zero cost, that can help you reduce your overall levels of stress.

压力是生活的一部分，但学会通过零成本的非睡眠深度休息等工具实时控制压力，可以帮助您降低整体压力水平。

Get great sleep.

睡个好觉。

Don't use nicotine.

不要使用尼古丁。

If you do use nicotine, know what you're doing.

如果您确实使用尼古丁，请知道自己在做什么。

Maybe use it sparingly, and please don't smoke or vape it, dip it, or snuff it.

也许要谨慎使用它，并且请不要吸烟、吸食它、浸泡它或吸灭它。

There are other forms, and I don't recommend those forms because they're very addictive.

还有其他形式，我不推荐这些形式，因为它们很容易上瘾。

And keep in mind that things that improve blood flow reduce inflammation, give you lower stress, better sleep.

请记住，改善血液流动的物质可以减少炎症，减轻压力，改善睡眠。

All of that is going to make you look more youthful.

所有这些都会让你看起来更年轻。

It's not an imagined effect.

这不是想象中的效果。

It is real.

这是真实的。

Let's talk about acne.

我们来谈谈痤疮。

Acne is very common.

痤疮很常见。

It impacts anywhere from 80% to 90% of young people at some point.

它在某个时候影响着 80% 到 90% 的年轻人。

Some people get very bad cystic acne, deep acne in the cheeks, on the back of the neck, the back.

有些人会长出非常严重的囊性痤疮，脸颊、颈后、背部都有很深的痤疮。

It can be very uncomfortable, very painful.

这可能会非常不舒服、非常痛苦。

Some people only get the occasional pimple, but they get them very deeply.

有些人只是偶尔长痘痘，但痘痘很深。

They're very painful.

他们非常痛苦。

And look, nobody likes acne.

瞧，没有人喜欢痤疮。

Nobody likes the appearance of acne on themselves.

没有人喜欢自己出现痤疮。

It can be very distressing for people.

这可能会让人们非常痛苦。

It can cause additional stress that then feeds back in terms of inflammation.

它可能会导致额外的压力，然后以炎症的形式反馈。

And I guess my first request, I suppose, I can't tell people what to do and never do, but for people that have acne, be compassionate, okay?

我想我的第一个要求是，我不能告诉人们该做什么、不该做什么，但对于有痤疮的人，要富有同情心，好吗？

Young people, be compassionate.

年轻人，要有同情心。

I remember when I was younger, some of the kids with bad acne got teased, and it really upset me.

我记得当我年轻的时候，一些长痘痘的孩子被嘲笑，这让我很沮丧。

It was really frustrating, especially when going through puberty because there's this hormonal component to acne.

这真的很令人沮丧，尤其是在青春期，因为痤疮含有这种激素成分。

Now, fortunately, there are things that we can do for acne.

现在，幸运的是，我们可以采取一些措施来治疗痤疮。

I'll provide a link to one of the major sources I used for researching this episode.

我将提供一个指向我用于研究这一集的主要来源之一的链接。

I also, of course, spoke to dermatologists, one of whom really knows an exceptional amount about acne and its relationship to the immune system.

当然，我还采访了皮肤科医生，其中一位对痤疮及其与免疫系统的关系非常了解。

The paper that I'm referring to now is "A Systematic Review and Network Meta-Analysis of Topical, Pharmacological, Oral Pharmacological, Physical, and Combined Treatments for Acne Vulgaris," which is the technical name for acne.

我现在指的这篇论文是“寻常痤疮的局部、药理学、口服药理学、物理和综合治疗的系统回顾和网络荟萃分析”，这是痤疮的技术名称。

There are a lot of things that impact acne.

有很多因素会影响痤疮。

Let's just briefly talk about what acne is.

我们简单说一下什么是痤疮。

Anytime you talk about acne, you're usually thinking about pus or oil.

每当你谈论痤疮时，你通常会想到脓液或油脂。

That's called sebum.

这就是所谓的皮脂。

The sebum accumulates in essentially the follicle around the hair.

皮脂主要积聚在头发周围的毛囊中。

This also occurs on non-hairy skin or where there are just tiny little hairs that often aren't visible.

这种情况也发生在无毛的皮肤或只有通常不可见的微小毛发的地方。

That's why it's very unusual to get acne on, say, the glabrous skin of the palms.

这就是为什么在手掌无毛的皮肤上长痤疮是非常罕见的。

I suppose it could happen, but it's very rare.

我想这可能会发生，但非常罕见。

At any given moment, 10% of people worldwide will have acne.

在任何特定时刻，全世界 10% 的人都会长痤疮。

As I mentioned, up to 90% of young people have acne, so very common, very distressing.

正如我提到的，高达90%的年轻人都有痤疮，所以很常见，很令人苦恼。

The accumulation of that sebum in the follicle can be due to a number of different things.

毛囊中皮脂的积累可能是由于多种不同的原因造成的。

Some of it can be related to androgens, things like testosterone, increasing the amount of sebum that's produced.

其中一些可能与雄激素有关，例如睾酮，会增加皮脂的产生量。

Okay?

好的？

This is why you often see acne during puberty.

这就是为什么青春期经常出现痤疮的原因。

In addition, the anabolic, the pro-growth effects of androgens such as testosterone, and by the way, these occur in both males and females because both males and females have testosterone and estrogen.

此外，雄激素（例如睾酮）的合成代谢和促生长作用，顺便说一句，这些作用在男性和女性中都会发生，因为男性和女性都有睾酮和雌激素。

The androgenic effects of testosterone can also cause hypertrophy growth of the hair follicle, right?

睾酮的雄激素作用也会导致毛囊肥大生长，对吧？

So an increase in the number of keratinocytes, the cells in and around the follicle, which can compress that and hold some of that additional sebum beneath the surface, and that's why you're getting a swelling of what looks like a pimple or a cyst.

因此，角质形成细胞（毛囊内部和周围的细胞）数量的增加可以压缩毛囊并将一些额外的皮脂保留在表面下方，这就是为什么您会出现看起来像丘疹或囊肿的肿胀。

So there's the potential for a hormonal influence On increasing acne.

因此，荷尔蒙可能会影响痤疮的增加。

Now if someone's going through puberty, you just have to deal with that increase.

现在，如果有人正在经历青春期，你只需要应对这种增长。

Now, if there's a sudden increase in acne when one is post-puberty, you may want to look at levels of androgens that are being produced.

现在，如果青春期后痤疮突然增加，您可能需要检查正在产生的雄激素水平。

And nowadays, with increasing numbers apparently of things like polycystic ovarian syndrome, which in part relates to increases in androgens, this is becoming an additional concern.

如今，随着多囊卵巢综合症等疾病的数量明显增加，这在一定程度上与雄激素的增加有关，这正成为一个额外的问题。

So getting a quality blood test, looking at androgen levels over time can be very beneficial for both males and females.

因此，进行高质量的血液检查，观察一段时间内的雄激素水平对男性和女性都非常有益。

Now, in addition, insulin that is related to our diet, so insulin and glucose generally go up together or down together depending on whether or not we're ingesting foods or amounts of foods that greatly increase our insulin and blood glucose.

此外，胰岛素与我们的饮食有关，因此胰岛素和血糖通常会一起上升或一起下降，具体取决于我们是否摄入会大大增加胰岛素和血糖的食物或食物量。

So insulin is part of an anabolic pathway as well, a cell growth pathway, pro-growth pathway we should call it, that involves mTOR, mammalian target of rapamycin, that is a general growth signal for cells.

因此，胰岛素也是合成代谢途径、细胞生长途径（我们应该称之为促生长途径）的一部分，它涉及 mTOR（雷帕霉素的哺乳动物靶标），它是细胞的一般生长信号。

So this occurs in the eye, this occurs in the liver.

所以这发生在眼睛，这发生在肝脏。

mTOR is involved in growth of cells of all kinds, including cells within the skin.

mTOR 参与各种细胞的生长，包括皮肤内的细胞。

When our diet increases the amount of insulin and glucose to a degree that is in excess of some threshold that's going to be different for everybody depending on your activity levels, your metabolism, the way you manage insulin.

当我们的饮食中胰岛素和葡萄糖的含量增加到超过某个阈值时，每个人的情况都会有所不同，具体取决于您的活动水平、新陈代谢和管理胰岛素的方式。

When that happens, you get increases in mTOR that then can feed back on those androgen receptors, increase the levels of things like testosterone further, that then feed back on the production of increased sebum, okay, that oily stuff, increased keratinocyte proliferation, and you get more acne.

当这种情况发生时，你的 mTOR 会增加，然后可以反馈给那些雄激素受体，进一步增加睾酮等物质的水平，然后反馈给皮脂的产生增加，好吧，油性物质，角质细胞增殖增加，你就会长出更多的痤疮。

In other words, having a diet that has a high glycemic load or evokes a large insulin response can be problematic.

换句话说，高血糖负荷或引起大胰岛素反应的饮食可能会产生问题。

So what to do?

那么该怎么办呢？

Well, we talked about it before.

嗯，我们之前谈过。

You want to eat mostly non-processed, minimally processed foods.

您想吃的大部分是未加工的、加工程度最低的食品。

You definitely want to exert portion control, right?

你肯定想控制份量，对吧？

You don't want to eat much sugar or sugar in excess.

你不想吃太多糖或吃过量的糖。

You don't want big spikes in insulin and blood glucose.

您不希望胰岛素和血糖大幅上升。

You want to avoid an inflammatory diet.

您想避免炎症饮食。

So again, fewer, if any, highly processed foods because of those glycation end products that we talked about before.

因此，由于我们之前讨论过的糖基化终产物，高度加工的食品（如果有的话）也更少了。

And on the positive side, if one exercises something like, say, intermittent fasting, and here I don't necessarily think young people, especially people going through puberty, should do this because they're growing, they need nutrients.

从积极的一面来看，如果一个人进行间歇性禁食之类的锻炼，我不一定认为年轻人，尤其是正在经历青春期的人应该这样做，因为他们正在成长，他们需要营养。

So you have to strike that balance between getting enough nutrients and not overloading the system with insulin, glucose, and calories.

因此，你必须在获取足够的营养和不让胰岛素、葡萄糖和卡路里使系统超载之间取得平衡。

But things like intermittent fasting could be useful, or making sure that if you ingest complex carbohydrates, as I mentioned I do, okay, I'm an omnivore, that you don't do it in excess to the point where you're getting big spikes in insulin and blood glucose.

但是像间歇性禁食这样的事情可能会有用，或者确保如果你摄入复杂的碳水化合物，就像我提到的那样，好吧，我是杂食动物，你不会过量摄入导致胰岛素和血糖大幅上升的程度。

All of this, the dermatologists tell me, can help serve to reduce acne.

皮肤科医生告诉我，所有这些都有助于减少痤疮。

And while it might seem indirect, this relationship between testosterone and sebum accumulation, the relationship between insulin and mTOR and increased testosterone in sebum accumulation, and growth of the keratinocytes, these are real pathways that have been established, and some of those are discussed in detail in the review.

虽然睾酮和皮脂积累之间的关系、胰岛素和 mTOR 与皮脂积累中睾酮增加以及角质形成细胞生长之间的关系看似间接，但这些都是已经建立的真实途径，其中一些在综述中进行了详细讨论。

So much so that there has been the exploration of specific foods, in particular dairy and whey.

以至于人们对特定食品进行了探索，特别是乳制品和乳清。

We hear a lot about ingestion of whey protein.

我们听到很多关于摄入乳清蛋白的消息。

It's a very high-quality protein, high bioavailability, high in the amino acid leucine, which for those of you that are interested in muscle building and repair, there's a lot of discussion about leucine being a critical component there.

它是一种非常高质量的蛋白质，生物利用度高，氨基酸亮氨酸含量高，对于那些对肌肉构建和修复感兴趣的人来说，有很多关于亮氨酸是其中关键成分的讨论。

You want leucine.

你想要亮氨酸。

But it does appear that people that overconsume whey, people that overconsume dairy can run into issues.

但过量食用乳清和乳制品的人确实会遇到问题。

Now, does that mean you shouldn't consume whey protein?

现在，这是否意味着您不应该食用乳清蛋白？

No. I take whey protein.

不，我服用乳清蛋白。

Do I suffer from acne?

我患有痤疮吗？

No. If I did, would I reduce my whey protein intake?

不会。如果我这样做，我会减少乳清蛋白的摄入量吗？

Well, I might decide to run a bit of an experiment where I reduce the amount of whey protein that I eat for a little bit and see how that goes.

好吧，我可能会决定进行一些实验，减少一点乳清蛋白的摄入量，看看效果如何。

Should I reduce the amount of dairy I ingest?

我应该减少乳制品的摄入量吗？

Ah, well, here's where things get interesting.

啊，好吧，事情变得有趣了。

So in discussing this with a dermatologist who also happens to know a lot about nutrition, they told me something very interesting.

因此，在与一位恰好也了解很多营养知识的皮肤科医生讨论这个问题时，他们告诉我一些非常有趣的事情。

A lot of people think that high-fat dairy will exacerbate their acne, but here's the situation.

很多人认为高脂肪乳制品会加剧痤疮，但情况是这样的。

Non-fat and low-fat dairy has emulsifiers.

脱脂和低脂乳制品含有乳化剂。

This is actually based on work, I believe some of which was done at Stanford, that can spike insulin more than full-fat dairy.

这实际上是基于工作，我相信其中一些工作是在斯坦福大学完成的，它可以比全脂乳制品更能提高胰岛素水平。

So some people, in an attempt to reduce the amount of acne they're getting, will move from high-fat dairy, or full fat I should say, to non-fat milk or non-fat dairy or low-fat dairy, and their acne will actually get worse, and that could be because of the insulin spike associated with some of the emulsifiers in that non-fat and low-fat dairy.

因此，有些人，为了减少痤疮的数量，会从高脂乳制品，或者我应该说的全脂乳制品，转向脱脂牛奶或脱脂乳制品或低脂乳制品，他们的痤疮实际上会变得更严重，这可能是因为与脱脂和低脂乳制品中的一些乳化剂相关的胰岛素峰值。

So what this means is that you don't have to avoid dairy altogether, but you might be better off ingesting full-fat dairy.

因此，这意味着您不必完全避免乳制品，但摄入全脂乳制品可能会更好。

You might be best off not ingesting any dairy at all.

您最好根本不摄入任何乳制品。

Maybe you want to run that experiment on yourself and just see what works and what doesn't work or if there's no change at all.

也许您想在自己身上进行该实验，看看哪些有效，哪些无效，或者是否根本没有任何变化。

In addition, if you're consuming a lot of fried foods, so those french fries, you're ingesting cheeseburgers and things of that sort, it may not be so much the fat content of those meals, but rather the big insulin response that occurs when we ingest high-fat meals in combination with things like sugary milkshakes or fried foods like french fries and things of that sort that's leading to the acne by way of increased inflammation.

此外，如果你吃了很多油炸食品，比如炸薯条、芝士汉堡之类的东西，那么可能不是这些食物的脂肪含量太高，而是当我们摄入高脂肪食物和含糖奶昔或炸薯条等油炸食品以及类似的东西时，会产生大量的胰岛素反应，从而通过增加炎症而导致痤疮。

Right?

正确的？

So there are a lot of different pathways, inflammation, androgens like testosterone, insulin leading to increases in testosterone and inflammation.

因此，有很多不同的途径、炎症、睾酮等雄激素、胰岛素会导致睾酮和炎症增加。

A lot of pathways converge to exacerbate acne, and oftentimes it's just the removal or even just the reduction of some of this food intake or types of food intake that can really lead to big improvements in one's acne.

许多途径都会加剧痤疮，通常，只需去除甚至减少某些食物摄入量或食物摄入类型，就可以真正使痤疮得到很大改善。

So all of these things combine to support lower inflammation, appropriate amounts of sebum production because you do need sebum production.

因此，所有这些因素结合起来可以支持较低的炎症和适量的皮脂分泌，因为您确实需要皮脂分泌。

You do need keratinocytes in and around the hair follicle, but you don't want too many of them, and so on.

毛囊内部和周围确实需要角质形成细胞，但不需要太多，等等。

But what can be done to directly address acne?

但有什么办法可以直接解决痤疮呢？

Well, there are a number of different prescription treatments that your dermatologist can suggest.

皮肤科医生可以建议多种不同的处方治疗方法。

But one thing that all the dermatologists agree upon is, first of all, getting adequate sleep, reducing stress, taking care of your gut microbiome, the nutrition recommendations that we've been talking about up until now.

但所有皮肤科医生都同意的一件事是，首先，获得充足的睡眠，减轻压力，照顾肠道微生物组，这是我们迄今为止一直在讨论的营养建议。

But also, get this, this is interesting, not over-cleansing.

而且，明白了，这很有趣，而不是过度清洁。

A lot of people with acne will start to wash their face constantly and will often use harsh cleansers that can exacerbate that acne, either by virtue of removing some important skin microbiome components that then lead to even other infections like fungal infections or additional inflammation because you're removing that microbiome barrier.

许多患有痤疮的人会开始经常洗脸，并且经常使用刺激性的清洁剂，这可能会加剧痤疮，因为它会去除一些重要的皮肤微生物组成分，从而导致其他感染，如真菌感染或额外的炎症，因为你正在消除微生物组屏障。

But they all recommend regular cleansing of the skin, usually two or three times per day, but not in excess of that, using a gentle, unscented, unfragranced cleanser.

但他们都建议定期清洁皮肤，通常每天两到三次，但不要过量，使用温和、无味、无香料的清洁剂。

Okay, so there are a number of different types of these.

好的，这些有很多不同的类型。

I personally, basically my entire life, at least as far as I can remember, I've always used unscented, unfragranced Dove soap.

我个人，基本上我一生，至少就我记忆而言，我一直使用无味、无香精的多芬肥皂。

Okay, I have no relationship to Dove soap.

好吧，我和多芬肥皂没有任何关系。

I'm sure people out there are going to say, "Oh my goodness, it contains a bunch of things that are bad for you," but that's what's worked for me, and not the liquid form, just bar soap.

我确信人们会说，“天哪，它含有很多对你有害的东西，”但这就是对我有用的东西，而不是液体形式，只是条皂。

And there are things like Cetaphil.

还有像丝塔芙这样的东西。

These are some brand names, and there are a bunch of other more sophisticated gentle cleansers that one could use.

这些是一些品牌名称，还有许多其他更复杂的温和清洁剂可供使用。

There are also a lot of products out there that contain what's called salicylic acid.

还有很多产品含有所谓的水杨酸。

Okay, this is often as clear fluid that you put onto a cotton ball or a tissue, and then you spread on the face.

好吧，这通常是透明的液体，您将其涂在棉球或纸巾上，然后涂在脸上。

It's very important, that if you're going to use these products, that you do it on clean skin.

非常重要的是，如果您要使用这些产品，请在清洁的皮肤上进行。

That is skin that's been cleaned with a combination of mild, zero-fragrance soap and lukewarm water.

这是用温和的零香皂和温水组合清洁的皮肤。

Okay, because of the relationship between inflammation and acne, that's what gives it its red appearance, you don't want to use extreme temperatures of especially hot water when washing your skin.

好吧，由于炎症和痤疮之间的关系，这就是它呈现红色外观的原因，在清洗皮肤时，您不想使用极端温度特别是热水。

So lukewarm water, mild soap, and then, and only if it's been recommended by your dermatologist, the salicylic acid.

因此，使用温水、温和的肥皂，然后，只有在皮肤科医生推荐的情况下，才使用水杨酸。

Salicylic acid comes from the same class of drugs as aspirin, so it tends to reduce keratinocyte stickiness, the extent to which those cells stick together.

水杨酸与阿司匹林来自同一类药物，因此它往往会降低角质形成细胞的粘性，即这些细胞粘在一起的程度。

Why do I mention aspirin?

为什么我要提到阿司匹林？

Well, you may have heard that some people will take aspirin to reduce the stickiness between their platelets in an attempt to improve heart health.

嗯，您可能听说过有些人会服用阿司匹林来降低血小板之间的粘性，以改善心脏健康。

We'll cover that on another episode at some point.

我们将在某个时候在另一集中介绍这一点。

But salicylic acid reduces the stickiness of the keratinocytes, so it can lead to less clogging of the pores by accumulation of keratinocytes, or I should say by less accumulation of the keratinocytes, and it can reduce swelling in and around the area related to the acne.

但水杨酸可以降低角质形成细胞的粘性，因此可以减少角质形成细胞堆积导致的毛孔堵塞，或者我应该说是减少角质形成细胞的堆积，并且可以减少与痤疮相关的区域及其周围的肿胀。

Sometimes if people get an acne pimple, especially if they have an event or they don't want to be seen with that pimple, the use of a little bit of corticosteroid cream put on there can reduce the redness or swelling.

有时，如果人们长了粉刺，特别是当他们有活动或者不想让别人看到粉刺时，在那里涂抹一点皮质类固醇霜可以减轻红肿。

The dermatologists tell me you should absolutely not pop your pimples.

皮肤科医生告诉我，你绝对不应该挤痘痘。

Part of the problem when you pop a pimple, I know there are entire videos about this online.

当你挤破粉刺时，问题的一部分是，我知道网上有关于这个的完整视频。

I know.

我知道。

Please don't go look at them.

请不要去看他们。

There are whole communities around this.

围绕此有整个社区。

It's super gross.

真是超级恶心啊

But I know people find it very satisfying in some cases to pop these pimples, get the infection out.

但我知道，在某些情况下，人们会觉得挤掉这些丘疹、消除感染非常令人满意。

While there are certain use cases for that where someone has an infection, it just absolutely needs to get out, then be cleaned, then covered with a bandage, and maybe some topical antibiotic, that would be a use case for that.

虽然在某些用例中，有人感染了，但绝对需要出去，然后进行清洁，然后用绷带覆盖，也许还需要一些外用抗生素，这就是一个用例。

The dermatologists practically begged me to tell you, don't pop your pimples because, A, they will go away in not too much time if you leave them alone, and B, you can always put a little bit of corticosteroid cream on top of them to reduce the redness or swelling.

皮肤科医生几乎求我告诉你，不要挤掉你的青春痘，因为，A，如果你不去管它们，它们很快就会消失，B，你总是可以在它们上面放一点皮质类固醇霜，以减少发红或肿胀。

But most importantly, they tell me that when you pop those pimples, what ends up happening is you get a mechanical, a physical disruption of that area, which to you might just seem like, okay, whatever, it turns a little bit red and that's transient, but you get the influx of what are called matrix metalloproteinases.

但最重要的是，他们告诉我，当你挤掉这些粉刺时，最终会发生的是，你会对该区域产生机械性、物理性的破坏，对你来说，这可能只是，好吧，不管怎样，它会变成一点红色，这是短暂的，但你会得到所谓的基质金属蛋白酶的涌入。

These are enzymes, and remember, anytime you hear an ase, it's usually an enzyme.

这些是酶，请记住，每当您听到酶时，它通常是一种酶。

Matrix metalloproteinases that then go eat at the extracellular matrix, and then you can get an indentation scar that is permanent.

然后基质金属蛋白酶会吞噬细胞外基质，然后你就会得到永久性的压痕疤痕。

Okay?

好的？

So if you're concerned about the appearance of your skin, avoid popping those pimples.

因此，如果您担心皮肤的外观，请避免挤掉粉刺。

I know it can be hard to do, but really try and avoid popping pimples.

我知道这很难做到，但要努力避免挤破痘痘。

It can lead to scarring because of the matrix metalloproteinases and the eating away of the extracellular matrix.

由于基质金属蛋白酶和细胞外基质的侵蚀，它可能导致疤痕形成。

Keep the area clean, cover it up if you need to.

保持该区域清洁，必要时将其覆盖。

Get some corticosteroid cream on there if you want to reduce the redness.

如果你想减少发红，可以涂一些皮质类固醇霜。

If it's really bad and you have some big important event, like you're getting married tomorrow, and it's right on the tip of your nose or something like that, then you can potentially go to the dermatologist and get it injected with a corticosteroid to reduce the redness in a more potent way.

如果情况真的很糟糕，并且您有一些重大事件，例如明天要结婚，并且它就在您的鼻尖或类似的地方，那么您可能会去看皮肤科医生并注射皮质类固醇，以更有效的方式减少发红。

But they did ask that I ask you to please not pop your pimples.

但他们确实要求我请你不要挤痘痘。

And if you're somebody that suffers from acne, I'd like you to know I provide a link to a paper in the show note captions entitled "Acne and Diet: A Review of Pathogenic Mechanisms," and I also provide a link to the review I mentioned before that covers all of the other aspects of treating acne, topical, pharmacological, oral pharmacological, physical, and combined treatments for acne vulgaris.

如果你患有痤疮，我想让你知道，我在节目注释标题中提供了一篇论文的链接，标题为“痤疮与饮食：致病机制的回顾”，我还提供了我之前提到的评论的链接，该评论涵盖了治疗痤疮的所有其他方面，包括寻常痤疮的局部、药理学、口服药理学、物理和综合治疗。

Because, again, I do sympathize with the fact that acne can be very distressing, very painful.

因为，我再次同情痤疮可能非常令人苦恼、非常痛苦的事实。

Fortunately, there are a number of different avenues that you, without a dermatologist, but ideally you and a dermatologist can use to attack acne at the level of inflammation through diet, through lifestyle, if needed, prescription medications, and again, gentle cleansing and thinking about the various things that indirectly will impact that acne.

幸运的是，在没有皮肤科医生的情况下，您可以通过多种不同的途径来治疗痤疮，但理想情况下，您和皮肤科医生可以通过饮食、生活方式、如果需要的话，使用处方药，以及温和的清洁和思考会间接影响痤疮的各种因素来治疗炎症水平的痤疮。

So much so that a few of the derms told me that they have patients, young and old, who will be suffering from really bad acne that will sometimes just make a few adjustments to their diet, the exclusion of certain things, mainly highly processed foods, maybe reducing dairy a little bit or whey a little bit or completely, and increasing the amount of things that reduce inflammation, so more fruits and vegetables and meat, fish, eggs from healthy sources, and seeing dramatic improvements in acne.

以至于一些皮肤科医生告诉我，他们的病人，无论年轻还是年老，都患有非常严重的痤疮，有时只需对他们的饮食进行一些调整，排除某些东西，主要是高度加工的食品，也许稍微减少乳制品或乳清一点或完全，并增加减少炎症的食物的量，所以更多的水果和蔬菜以及来自健康来源的肉、鱼、鸡蛋，痤疮就会得到显着改善。

So that's always reassuring to hear.

所以听到这样的话总是让人放心。

It doesn't always require prescription medication, but if you need it, you should take it.

它并不总是需要处方药，但如果您需要它，您应该服用。

Okay, let's talk about rosacea.

好吧，我们来谈谈红斑痤疮。

Rosacea is reddening of the skin, and some people suffer from this pretty severely, other people mildly, some people transiently, but it tends to be kind of distressing for people.

红斑痤疮使皮肤发红，有些人的症状相当严重，有些人的症状较轻，有些人的症状是短暂的，但它往往会让人感到痛苦。

And the reason it's distressing is that it can look like blushing or flushing of the face when in fact one isn't emotionally embarrassed.

它之所以令人痛苦，是因为它看起来像是脸红或脸红，而实际上一个人在情感上并没有感到尴尬。

However Being embarrassed or having any flushing of the skin can exacerbate existing rosacea.

然而，感到尴尬或皮肤潮红可能会加剧现有的红斑痤疮。

So it's thought to be caused by a combination of genetics.

因此，它被认为是由遗传因素共同造成的。

There can perhaps be some, again, over inflammation of the skin, which probably reflects inflammation more globally at the level of the gut and body, et cetera.

再次，可能存在一些过度的皮肤炎症，这可能反映了肠道和身体等方面更全面的炎症。

We've been talking a lot about that today.

今天我们已经谈论了很多。

And there are things that can exacerbate rosacea, such as alcohol intake or anything that acts as a vasodilator that dilates the vasculature innervating the skin.

有些东西会加剧红斑痤疮，例如饮酒或任何具有血管扩张剂作用的东西，可以扩张支配皮肤的脉管系统。

So the approach to treating rosacea is pretty much similar to the other things that we've talked about, consuming a low inflammation, low glycemic load diet, trying to get enough sleep, keeping alcohol intake in particular to a minimum, or cutting out alcohol completely.

因此，治疗红斑痤疮的方法与我们讨论过的其他方法非常相似，食用低炎症、低血糖负荷的饮食，努力获得充足的睡眠，将酒精摄入量保持在最低限度，或者完全戒酒。

The reason I say in particular is that a lot of people that suffer from rosacea who cut out alcohol completely essentially eliminate their rosacea or dramatically reduce it.

我特别说的原因是，许多患有红斑痤疮的人完全戒酒后，基本上可以消除或显着减少红斑痤疮。

So oftentimes it's alcohol that's the culprit, either directly or indirectly, we don't know.

通常，我们不知道直接或间接的罪魁祸首是酒精。

Again, alcohol is a poison, but could be the indirect manner in which alcohol impacts sleep and the gut microbiome negatively that's causing the rosacea.

同样，酒精是一种毒药，但酒精可能间接影响睡眠和肠道微生物组，从而导致红斑痤疮。

Without knowing the direct or indirect mechanism, reduce or even eliminate your alcohol for a bit and see if your rosacea improves.

在不知道直接或间接机制的情况下，减少甚至戒酒一段时间，看看红斑痤疮是否有所改善。

That will give you a strong indication of what might be going on, and even better, it could give you a potential solution to the problem.

这将为您提供可能发生的情况的有力指示，甚至更好的是，它可以为您提供问题的潜在解决方案。

Now, for those that don't experience a reduction or elimination of rosacea, if you eliminate alcohol, get your sleep right, get your diet right, there are some additional things you can do.

现在，对于那些红斑痤疮没有减少或消除的人来说，如果您戒掉酒精、保持良好的睡眠、正确的饮食，那么您还可以做一些其他的事情。

First of all, you want to follow the same recommendation we talked about for acne, which is also the general recommendation for skincare.

首先，您要遵循我们针对痤疮讨论的相同建议，这也是护肤的一般建议。

Use lukewarm water, not excessively hot or cold water.

使用温水，不要过热或过冷的水。

A gentle unfragranced cleanser.

温和无香的清洁剂。

You want to use sunscreen regularly.

您要定期使用防晒霜。

Remember, sun damage to the skin is also inflammation, so that's going to exacerbate rosacea.

请记住，阳光对皮肤的伤害也是炎症，因此会加剧红斑痤疮。

And of course, sunlight, because of the release of nitric oxide, is also going to act as a vasodilator.

当然，由于一氧化氮的释放，阳光也会起到血管扩张剂的作用。

Does that mean you have to go full beekeeper mode?

这是否意味着您必须进入完整的养蜂人模式？

No, it doesn't.

不，事实并非如此。

You can if you want to, I suppose, but use a quality mineral-based sunscreen, which we talked about earlier in the episode.

我想，如果你愿意的话，你可以，但要使用优质的矿物防晒霜，我们在本集前面讨论过这一点。

And you should use some sort of moisturizer to help lock in the moisture within your skin.

您应该使用某种保湿霜来帮助锁住皮肤内的水分。

You could use things like hyaluronic acid or use any kind of gentle moisturizing cream that's not going to cause inflammation or kind of irritate the skin in any way and can keep the moisture within the skin.

您可以使用透明质酸或任何温和的保湿霜，这些霜不会引起炎症或以任何方式刺激皮肤，并且可以保持皮肤内的水分。

And there are a lot of different versions of these available out there, and frankly, a lot of them are not terribly expensive.

这些产品有很多不同的版本，坦率地说，其中很多都不是很贵。

You can find super expensive varieties of any and all these things.

您可以找到所有这些东西的超级昂贵品种。

But many of the things that meet the criteria of gentle unfragranced cleanser, SPF 30 mineral-only sunscreen, as well as a quality moisturizer are not necessarily the most expensive available.

但许多符合温和无香清洁剂、SPF 30 矿物防晒霜以及优质保湿霜等标准的产品并不一定是最昂贵的。

And what justifies the higher expense in some cases could be, I don't know, the silkiness or the packaging.

我不知道，在某些情况下，证明较高费用的理由可能是丝质或包装。

It could be any number of different things.

它可以是任意数量的不同事物。

I'm not going to say that the cheapest varieties are necessarily as good as the most expensive varieties, but I do think, and the dermatologist that I spoke to definitely confirmed, that there's a lot of price inflation out there related to kind of the overall milieu of packaging and purported exclusivity of certain skincare products.

我并不是说最便宜的品种一定和最贵的品种一样好，但我确实认为，并且与我交谈过的皮肤科医生明确证实，存在很大的价格上涨，这与包装的整体环境和某些护肤品声称的排他性有关。

Look for the things that meet the criteria you are trying to establish for your skincare.

寻找符合您为护肤制定的标准的产品。

But just like with acne, just like with general skincare, if you have rosacea, you want to think about mild treatments for the skin at the level of cleaning, at the level of sun protection, at the level of locking in moisture.

但就像痤疮一样，就像一般的护肤一样，如果您患有红斑痤疮，您需要考虑在清洁、防晒、锁水等方面对皮肤进行温和的治疗。

And then there's some additional things that, if you can spare the expense, could also be beneficial, like nicotinamide, niacinamide as it's also called.

还有一些其他的东西，如果你能节省开支，也可能是有益的，比如烟酰胺，也称为烟酰胺。

Or there's also been some evidence that things like licorice root can be of benefit.

或者也有一些证据表明像甘草根这样的东西可能是有益的。

Okay?

好的？

These things are typically found as a topical ointment or in a topical ointment.

这些东西通常以外用软膏或外用软膏的形式存在。

But in the case of niacinamide, nicotinamide, we talked about how this can be available in an ointment form, a topical form, or it can be taken as two 500 milligram dosages per day.

但就烟酰胺而言，我们讨论了如何以软膏形式、外用形式提供烟酰胺，或者每天服用两次 500 毫克剂量。

I gave you the long list of the various mechanisms by which it can improve skin health, reduce inflammation, production of collagen, et cetera.

我给了你一长串的各种机制，通过它可以改善皮肤健康、减少炎症、胶原蛋白的产生等等。

All of that still holds for the potential treatment of rosacea.

所有这些仍然适用于红斑痤疮的潜在治疗。

Be sure to avoid any kind of things that are acting as strong astringents or that increase heat.

一定要避免任何具有强收敛剂或增加热量的物质。

So people who have rosacea will often try to avoid hot peppers, so spicy foods of any kind.

因此，患有红斑痤疮的人通常会尽量避免吃辣椒，以及任何类型的辛辣食物。

I know that's tough.

我知道这很难。

I'm somebody who really enjoys spicy food.

我是一个非常喜欢吃辣的人。

So if you have to avoid spicy foods, I sympathize with you.

因此，如果您必须避免辛辣食物，我对您表示同情。

That's rough.

这很粗糙。

Anything that acts as an astringent or can really irritate the skin from the inside or from the outside.

任何起到收敛剂作用或确实能从内部或外部刺激皮肤的物质。

So think not excessively hot foods as it relates to spicy or temperature, things of that sort.

因此，不要考虑过热的食物，因为它与辛辣或温度之类的东西有关。

Now, I should point out there are different types of rosacea.

现在，我应该指出红斑痤疮有不同类型。

The dermatologist I spoke to who is expert in rosacea told me there are four major types of rosacea.

我采访过的红斑痤疮专家皮肤科医生告诉我，红斑痤疮有四种主要类型。

Many of them respond to the sorts of guidelines that we've been talking about up until now.

他们中的许多人都对我们迄今为止一直在讨论的各种指导方针做出了回应。

Some of them that also include acne need some additional treatment.

其中一些还包括痤疮，需要一些额外的治疗。

We talked about acne treatments that can be easily folded into the treatment for rosacea.

我们讨论了痤疮治疗可以很容易地融入到红斑痤疮的治疗中。

There are people who have very stubborn rosacea.

有些人患有非常顽固的红斑痤疮。

This may be due to excessive use of cleansers.

这可能是由于过度使用清洁剂造成的。

And again, we're talking about how over-cleansing can really be a problem.

我们再次讨论过度清洁如何真正成为一个问题。

So we're not saying don't wash your face.

所以我们并不是说不要洗脸。

We're not saying don't take a shower.

我们并不是说不要洗澡。

Please do.

请这样做。

In fact, and I should have said this earlier, by the way, for a lot of reasons related to your comfort and appearance and other people's comfort, after you work out at a gym, regardless of whether or not you're rolling around on the floor with a foam roller or you're rolling jujitsu or you're lifting weights or you're doing cardio, it is a good idea to take a shower and cleanse with a gentle cleanser as soon as possible.

事实上，我应该早点说这一点，顺便说一句，出于与您的舒适度、外观以及其他人的舒适度相关的很多原因，在健身房锻炼后，无论您是用泡沫轴在地板上打滚，还是滚动柔术，还是举重或做有氧运动，最好尽快洗澡并用温和的清洁剂清洁。

I know this sounds like just basic advice, but a lot of people just throw on a clean shirt or they don't rinse off or they don't wash their face and they're wondering why they're getting all sorts of skin issues.

我知道这听起来只是基本建议，但很多人只是穿上干净的衬衫，或者不冲洗或不洗脸，他们想知道为什么自己会出现各种皮肤问题。

Well, there's a lot of bacteria in gyms, a lot of sweating people.

嗯，健身房里有很多细菌，很多出汗的人。

There are a lot of bacteria on you, a lot of bacteria on the equipment.

你身上有很多细菌，设备上也有很多细菌。

And yeah, you can spray down the equipment and do these various things, but it's a good idea to shower as soon as possible, or to bathe rather as soon as possible.

是的，您可以喷洒设备并做这些不同的事情，但最好尽快淋浴，或者尽快洗澡。

Wash your face after going to a gym for your sake and for the sake of others.

为了你自己，也为了别人，去健身房后一定要洗脸。

Now, some rosacea is very stubborn, meaning it does not go away even if somebody makes all the appropriate lifestyle adjustments, tries any number of different medical treatments.

现在，有些红斑痤疮非常顽固，这意味着即使有人做出所有适当的生活方式调整，尝试多种不同的医疗方法，它也不会消失。

And by the way, rosacea is a medical condition, and in some cases, people will get angiomas, the accumulation of blood vessels near the surface of the skin that can be, for them, something they don't want.

顺便说一句，红斑痤疮是一种医疗状况，在某些情况下，人们会患上血管瘤，即皮肤表面附近血管的堆积，这对他们来说可能是他们不想要的东西。

So we could say unsightly, but they just don't want it.

所以我们可以说难看，但他们只是不想要它。

Or in some cases, they'll treat their rosacea, and then they'll get an accumulation of broken vessels near the surface of the skin.

或者在某些情况下，他们会治疗红斑痤疮，然后皮肤表面附近会出现破裂的血管堆积。

This is pretty common for people that experience rosacea and treat rosacea.

这对于患有红斑痤疮并治疗红斑痤疮的人来说很常见。

For these people, there is a treatment.

对于这些人，有一种治疗方法。

It has to be done in a dermatologist's office called pulsed-dye laser, where they use a laser of a particular wavelength that can penetrate the superficial layers of the skin.

这必须在皮肤科医生的办公室进行，称为脉冲染料激光，他们使用特定波长的激光，可以穿透皮肤的表层。

And now you know how different wavelengths of light can penetrate to different depths within skin and destroy the blood vessels or the broken blood vessels that then call in immune system cells to clear out the destroyed endothelial cells and other stuff around it and take it away, get rid of those blood vessels that sit beneath the surface.

现在您知道不同波长的光如何穿透到皮肤内的不同深度并破坏血管或破裂的血管，然后调用免疫系统细胞清除被破坏的内皮细胞和周围的其他物质并将其带走，摆脱那些位于表面下方的血管。

Let's talk about psoriasis.

我们来谈谈牛皮癣。

So when I was researching this episode, I asked the dermatologist, "Is psoriasis related to yeast or overproduction of skin cells?"

因此，当我研究这一事件时，我问皮肤科医生：“牛皮癣与酵母菌或皮肤细胞过度生成有关吗？”

And what they told me was really interesting.

他们告诉我的事情真的很有趣。

They said for more than 80 years within the dermatologic community, it was thought that psoriasis was just an overproduction of skin cells, but it wasn't really known what the source was.

他们说，80 多年来，皮肤病学界一直认为牛皮癣只是皮肤细胞过度生成的结果，但实际上并不知道其根源是什么。

And it turns out that now almost all the derms, at least the ones I spoke to, said that it has something to do either directly or at least powerfully and indirectly with the immune system.

事实证明，现在几乎所有的皮肤科医生，至少是与我交谈过的皮肤科医生，都表示它与免疫系统有直接或至少强有力和间接的关系。

So what can be done to treat psoriasis?

那么治疗牛皮癣可以采取哪些措施呢？

You can probably guess.

你大概可以猜到。

Things that reduce the overall level of activation in the immune system.

降低免疫系统整体激活水平的物质。

Not so much that you become susceptible to infections because that's not good, but you treat this like any other autoimmune condition.

并不是说你变得容易受到感染，因为这不好，但你可以像对待任何其他自身免疫性疾病一样对待它。

There are now drugs, these are prescription drugs, that directly target the interleukins, the components of the immune system that are directly involved in psoriasis, such as interleukin-17 and interleukin-23.

现在有一些药物，这些是处方药，直接针对白细胞介素（直接参与牛皮癣的免疫系统组成部分），例如白细胞介素 17 和白细胞介素 23。

And I'm told that these drugs are very effective in the treatment of psoriasis, so that's very reassuring.

而且我听说这些药物对治疗牛皮癣非常有效，所以这很让人放心。

I know especially in communities online that are focused more on behavioral tools and nutrition-based tools or supplementation-based tools, of which I am.

我知道，尤其是在网上社区，他们更关注行为工具和基于营养的工具或基于补充的工具，我就是其中之一。

We focus on those, but as you probably noticed in this and other episodes of the Huberman Lab podcast, we also talk about prescription drugs that have proven to be very effective in certain conditions.

我们专注于这些，但正如您可能在休伯曼实验室播客的本集和其他剧集中注意到的那样，我们还讨论了已被证明在某些情况下非常有效的处方药。

So it's very reassuring to hear that there are excellent prescription drugs that can target the specific interleukins that are overactivated in psoriasis because psoriasis is now known as an overactivation of the immune system and a kind of turning of the body on itself, if you will, to create this itchy, scaly, uncomfortable, and in some cases, unsightly overproduction of skin cells at the scalp and elsewhere.

因此，听到有优秀的处方药可以针对银屑病中过度激活的特定白细胞介素，我们感到非常放心，因为银屑病现在被称为免疫系统的过度激活，并且是一种身体自身的转动，如果你愿意的话，会产生瘙痒、鳞状、不舒服的感觉，在某些情况下，还会导致头皮和其他地方的皮肤细胞过度产生难看的症状。

Okay, so we've covered a lot of topics thus far.

好的，到目前为止我们已经讨论了很多主题。

We've talked about skin biology.

我们已经讨论过皮肤生物学。

We talked about various skin conditions that are very common, such as acne, psoriasis, and so forth.

我们讨论了各种很常见的皮肤病，例如痤疮、牛皮癣等。

We talked about ways to increase the youthfulness or the appearance of youthfulness in skin that are based on data, some that are a bit more experimental.

我们讨论了基于数据的增加皮肤年轻或看起来年轻的方法，其中一些更具实验性。

And we talked about even some laser procedures and phototherapy, things of that sort.

我们甚至讨论了一些激光手术和光疗之类的事情。

And at the same time, I acknowledge that there are many topics and conditions related to skin health and skincare that we did not talk about.

同时，我承认有很多与皮肤健康和护肤相关的话题和状况我们没有谈论。

We didn't talk about eczema.

我们没有谈论湿疹。

We didn't talk about Botox.

我们没有谈论肉毒杆菌。

We didn't talk about an enormous number of topics that I know are of interest and relevant to many of you.

我们没有讨论大量我知道你们许多人感兴趣且相关的话题。

So as a consequence, the plan is to host various expert guests, both dermatologists, expert in particular areas, as well as, yes, a cosmetic surgeon who, believe it or not, does not like to cut, but rather likes to use fairly non-invasive procedures that touch on some of these very same mechanisms.

因此，我们的计划是接待各种专家嘉宾，包括皮肤科医生、特定领域的专家，以及，是的，还有一位整容外科医生，不管你信不信，他不喜欢切割，而是喜欢使用相当非侵入性的手术，涉及其中一些完全相同的机制。

Yes, injections of certain things, things that operate at the surface level of the skin, and sometimes surgical procedures that I know when people hear cosmetic surgery, they think, "Oh, people just trying to improve the youthfulness of their look or something of that sort." But that also relate to certain serious skin conditions for which surgery and non-surgical approaches can assist in.

是的，注射某些东西，在皮肤表面起作用的东西，有时还有外科手术，当人们听到整容手术时，他们会想，“哦，人们只是想提高自己的外表的年轻度或类似的东西。”但这也与某些严重的皮肤状况有关，手术和非手术方法可以帮助治疗。

So the point is that any discussion about skin health and skincare is going to be an ongoing discussion, one that I do plan to continue on this podcast in the form of expert guest episodes, maybe even another solo episode.

所以重点是，任何关于皮肤健康和护肤的讨论都将是一个持续的讨论，我确实计划以专家客座节目的形式继续这个播客，甚至可能是另一个单独的节目。

We've occasionally done so-called toolkit episodes where we summarize some of the main points of previous solo episodes and that arrive with guest episodes and that reflect the latest knowledge that gets published in between episodes.

我们偶尔会制作所谓的工具包剧集，其中我们总结了以前的单独剧集的一些要点，并随客座剧集一起出现，并反映了在剧集之间发布的最新知识。

I do plan to cover this topic in more detail going forward.

我确实计划今后更详细地讨论这个主题。

Meanwhile, I like to think that what I've covered today provides at least an introduction to the biology of skin and an understanding about the various things that we all can and should do for our skin health and appearance, as well as ways to attack certain pain points related to certain skin conditions that come from expert sources, from excellent literature that has been established over many, many decades.

同时，我认为我今天所介绍的内容至少提供了对皮肤生物学的介绍，并了解我们所有人都可以并且应该为我们的皮肤健康和外观做的各种事情，以及解决与某些皮肤状况相关的某些痛点的方法，这些方法来自专家来源，来自几十年来建立的优秀文献。

And I personally find this organ that we call skin to be infinitely fascinating, not just by virtue of what it does, but by virtue of all the different organ and tissue systems that it interacts with in our body, and by virtue of the fact that our skin is this incredible living organ on the outside of our body that tells us oh so very much about how we and others are doing in terms of our immediate and potentially our long-term health.

我个人认为我们称之为皮肤的这个器官无限迷人，不仅是因为它的作用，还因为它与我们体内所有不同的器官和组织系统相互作用，并且因为我们的皮肤是我们身体外部的一个令人难以置信的活器官，它告诉我们很多关于我们和其他人在我们的直接和潜在的长期健康方面的表现。

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。

Please also subscribe to the podcast on both Spotify and Apple.

另请在 Spotify 和 Apple 上订阅该播客。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

And on both Spotify and Apple, you can leave us up to a five-star review.

在 Spotify 和 Apple 上，您都可以给我们五星级的评价。

Please also check out the sponsors mentioned at the beginning and throughout today's episode.

另请查看今天节目开头和整个节目中提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

If you have questions for me or comments about the podcast or topics or guests you'd like me to consider for the Huberman Lab podcast, please put those in the comments section on YouTube.

如果您对我有疑问或对播客有意见，或者希望我为 Huberman Lab 播客考虑主题或嘉宾，请在 YouTube 上的评论部分留言。

I do read all the comments.

我确实阅读了所有评论。

For those of you that haven't heard, I have a new book coming out.

对于那些还没有听说过的人，我即将出版一本新书。

It's my very first book.

这是我的第一本书。

It's entitled "Protocols: An Operating Manual for the Human Body." This is a book that I've been working on for more than five years, and that's based on more than 30 years of research and experience.

它的标题是“协议：人体操作手册”。这本书是我花了五年多时间编写的，它基于 30 多年的研究和经验。

And it covers protocols for everything from sleep to exercise to stress control, protocols related to focus and motivation, and of course, I provide the scientific substantiation for the protocols that are included.

它涵盖了从睡眠到运动再到压力控制的所有协议，以及与注意力和动机相关的协议，当然，我为所包含的协议提供了科学依据。

The book is now available by presale at protocolsbook.com.

该书现已在protocolbook.com 上预售。

There you can find links to various vendors.

在那里您可以找到各个供应商的链接。

You can pick the one that you like best.

您可以选择您最喜欢的一个。

Again, the book is called "Protocols: An Operating Manual for the Human Body." If you're not already following me on social media, I am hubermanlab on all social media platforms.

同样，这本书的名字是“协议：人体操作手册”。如果您还没有在社交媒体上关注我，我是所有社交媒体平台上的 hubermanlab。

So that means Instagram, X, formerly known as Twitter, Threads, Facebook, and LinkedIn.

这意味着 Instagram、X，以前称为 Twitter、Threads、Facebook 和 LinkedIn。

And on all those platforms, I cover science and science-related tools, some of which overlaps with the content of the Huberman Lab podcast, but much of which is distinct from the content I cover on the Huberman Lab podcast.

在所有这些平台上，我介绍了科学和科学相关的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分与我在胡伯曼实验室播客上介绍的内容不同。

So again, that's hubermanlab on all social media platforms.

再说一次，这就是所有社交媒体平台上的 hubermanlab。

If you haven't already subscribed to our Neural Network Newsletter, our Neural Network Newsletter is a zero-cost monthly newsletter that includes summaries of podcast episodes as well as protocols in the form of brief one to three-page PDFs that explain protocols for things like deliberate heat or deliberate cold exposure, for optimizing dopamine, for improving your sleep, for neuroplasticity and learning.

如果您还没有订阅我们的神经网络时事通讯，我们的神经网络时事通讯是一份零成本的月度时事通讯，其中包括播客剧集摘要以及一到三页 PDF 形式的简要协议，这些协议解释了诸如故意加热或故意冷暴露、优化多巴胺、改善睡眠、神经可塑性和学习等协议。

Again, all zero cost in the format of one to three-page PDFs.

同样，一到三页 PDF 格式的所有成本都是零。

To access it, you simply go to hubermanlab.com, go to the Menu tab, scroll down to Newsletter, and enter your email.

要访问它，您只需访问 hubermanlab.com，转到“菜单”选项卡，向下滚动到“时事通讯”，然后输入您的电子邮件。

And we do not share your email with anybody.

我们不会与任何人分享您的电子邮件。

Thank you for joining me for today's discussion all about skin health and skincare.

感谢您参加今天有关皮肤健康和护肤的讨论。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。