How to Increase Motivation & Drive
Andrew Huberman:
安德鲁·休伯曼：
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
Andrew Huberman:
安德鲁·休伯曼：
I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
This podcast is separate from my teaching and research roles at Stanford.
这个播客与我在斯坦福大学的教学和研究角色是分开的。
It is however part of my desire and effort to bring you zero-cost-to-consumer information about science and science-related tools.
然而，我的愿望和努力的一部分是为您带来有关科学和科学相关工具的零成本消费者信息。
Along those lines, I'd like to thank the sponsors of today's podcast.
沿着这些思路，我要感谢今天播客的赞助商。
This month, we're talking all about the neuroscience of emotions.
这个月，我们讨论的都是关于情绪的神经科学。
Andrew Huberman:
安德鲁·休伯曼：
Today, we're going to talk about an extremely important topic that's central to our daily life, and that's motivation.
今天，我们要讨论一个与我们日常生活息息相关的极其重要的话题，那就是动机。
We're going to talk about pleasure and reward, what underlies our sense of pleasure or reward.
我们将讨论快乐和奖励，以及我们的快乐或奖励感的基础。
We're going to talk about addictions.
我们要谈谈成瘾问题。
You can't have a discussion about pleasure and reward without having a discussion about addictions and the addictive properties of certain substances, as well as how to break free of addiction.
如果不讨论成瘾和某些物质的成瘾特性，以及如何摆脱成瘾，就不可能讨论快乐和奖励。
As well, we're going to talk about the neurochemistry of drive and mindset.
此外，我们还将讨论驱动力和心态的神经化学。
So, all these themes are woven together in the context of emotions.
因此，所有这些主题都在情感背景下交织在一起。
Each one of them, of course, could also be its own entire month of the podcast.
当然，它们中的每一个也可能是其自己的整个播客月。
In fact, we are going to have an entire month devoted to addiction.
事实上，我们将用整整一个月的时间来应对成瘾问题。
Andrew Huberman:
安德鲁·休伯曼：
I have a very special guest that's going to be joining us to talk about the science and clinical practices that we know are important for understanding and treating addiction.
我有一位非常特别的客人，他将和我们一起谈论我们知道对于理解和治疗成瘾很重要的科学和临床实践。
But for now, let's just talk about the neuroscience of motivation and reward, of pleasure and pain, because those are central to what we think of as emotions, whether or not we feel good, whether or not we feel we're on track in life, whether or not we feel we're falling behind.
但现在，我们只讨论动机和奖励、快乐和痛苦的神经科学，因为这些是我们所认为的情绪的核心，无论我们是否感觉良好，无论我们是否感觉自己在生活中走上正轨，无论我们是否感觉自己落后了。
So, motivation is fundamental to our daily life.
因此，动机是我们日常生活的基础。
It's what allows us to get out of bed in the morning.
这就是我们早上起床的原因。
It's what allows us to pursue long-term goals or short-term goals.
它使我们能够追求长期目标或短期目标。
Motivation and the chemistry of motivation is tightly wound in with the neurochemistry of movement.
动机和动机的化学与运动的神经化学紧密相连。
Andrew Huberman:
安德鲁·休伯曼：
In fact, the same single molecule, dopamine, is responsible for our sense of motivation and for movement.
事实上，同一个单分子多巴胺负责我们的动机感和运动感。
Even though nerves controlling muscles, so again, these are nerves in the spinal cord and brain that move our limbs, the effector chemical there, the one that actually causes the muscles to twitch, to contract, is acetylcholine.
尽管神经控制肌肉，但同样，这些是脊髓和大脑中移动我们四肢的神经，那里的效应化学物质，实际上导致肌肉抽搐、收缩的化学物质是乙酰胆碱。
In the brain, acetylcholine is responsible for focus.
在大脑中，乙酰胆碱负责集中注意力。
However, whether or not we move, whether or not we want to move, whether or not we have the desire to overcome barriers, they could be social barriers or financial barriers or time constraints, that depends on this molecule we call dopamine.
然而，无论我们是否搬家，无论我们是否想要搬家，无论我们是否有克服障碍的愿望，这些障碍可能是社会障碍、经济障碍或时间限制，这取决于我们称之为多巴胺的分子。
Andrew Huberman:
安德鲁·休伯曼：
It's a fascinating molecule and it lies at the center of so many great things in life, and it lies at the center of so many terrible aspects of life, namely addiction and certain forms of mental disease.
它是一种令人着迷的分子，它是生活中许多伟大事物的中心，也是生活中许多可怕方面的中心，即成瘾和某些形式的精神疾病。
So, if ever there was a double-edged blade in the world of neuroscience, it's dopamine.
所以，如果神经科学领域有一把双刃剑的话，那就是多巴胺。
So, let's talk about what dopamine is.
那么，我们来谈谈什么是多巴胺。
As always, we are going to talk about actionable tools.
与往常一样，我们将讨论可操作的工具。
Today, we're definitely going to talk about some things related to supplementation, although you might be surprised to learn that it's not all just about increasing dopamine.
今天，我们肯定会讨论一些与补充有关的事情，尽管您可能会惊讶地发现这不仅仅是增加多巴胺。
In particular, in some cases that's the wrong thing to do.
特别是，在某些情况下，这样做是错误的。
Sometimes it's appropriate, sometimes it's not.
有时是合适的，有时是不合适的。
Andrew Huberman:
安德鲁·休伯曼：
More so, we're going to talk about tools related to what's called dopamine scheduling, how the way that you're leading your life and the way that you're conceptualizing your goals can actually predict whether or not you're going to continue to pursue those goals and therefore whether or not you will succeed in achieving those goals as well as whether or not you will quit.
更重要的是，我们将讨论与所谓的多巴胺调度相关的工具，您的生活方式和概念化目标的方式如何能够真正预测您是否会继续追求这些目标，从而预测您是否会成功实现这些目标以及您是否会放弃。
There's a fundamental relationship between dopamine released in your brain and your desire to exert effort.
大脑释放的多巴胺与你努力奋斗的欲望之间存在着根本的关系。
You can actually control the schedule of dopamine release, but it requires the appropriate knowledge.
您实际上可以控制多巴胺释放的时间表，但这需要适当的知识。
This is one of those cases where understanding the way the dopamine system works will allow you to leverage it to your benefit.
这是其中一种情况，了解多巴胺系统的工作方式将使您能够利用它来为自己谋取利益。
Andrew Huberman:
安德鲁·休伯曼：
If you don't understand the way that dopamine works, there's a good chance that it's going to pull you out into the current of life, meaning the rest of the world is going to control your dopamine schedules.
如果你不了解多巴胺的工作方式，它很可能会把你拉入当前的生活，这意味着世界其他地方将控制你的多巴胺时间表。
So, I'm excited to tell you about today's information.
因此，我很高兴向您介绍今天的信息。
You're going to learn some basic science.
你将学习一些基础科学。
You're going to learn a lot of tools, and these tools, I believe, are applicable whether or not you're five years old, eight years old, 80 years old, or anything in between.
你将学习很多工具，我相信，无论你是五岁、八岁、80岁还是介于两者之间的任何年龄，这些工具都适用。
So, let's talk about dopamine.
那么，我们来谈谈多巴胺。
Let's get a few basic facts on the table.
让我们了解一些基本事实。
Dopamine was discovered in the late 1950s and it was discovered as the precursor, meaning the thing from which epinephrine or adrenaline is made.
多巴胺是在 20 世纪 50 年代末被发现的，它是作为前体被发现的，意思是制造肾上腺素或肾上腺素的物质。
Andrew Huberman:
安德鲁·休伯曼：
Now, that's fundamentally important because this molecule we call dopamine, nowadays we think of as the molecule of reward and pleasure, but actually, it is the substrate from which adrenaline is made.
现在，这非常重要，因为我们称之为多巴胺的分子，现在我们认为是奖励和快乐的分子，但实际上，它是制造肾上腺素的底物。
In the brain, it's the substrate from which epinephrine is made.
在大脑中，它是制造肾上腺素的底物。
Epinephrine is the same thing as adrenaline, except in the brain we call it epinephrine.
肾上腺素与肾上腺素是一样的东西，只不过在大脑中我们称之为肾上腺素。
Epinephrine, as you may recall from previous podcasts, or if you haven't, no problem, epinephrine allows us to get into action.
肾上腺素，您可能还记得以前的播客，或者如果您没有，没问题，肾上腺素让我们能够采取行动。
It stimulates changes in the blood vessels, in the heart, in the organs and tissues of the body that bias us for movement.
它刺激血管、心脏、身体器官和组织的变化，使我们倾向于运动。
If you'd like to learn more about epinephrine, you can check out our episode on mastering stress.
如果您想了解更多有关肾上腺素的信息，可以观看我们关于掌控压力的剧集。
We talk a lot about it there.
我们在那里谈论了很多。
Andrew Huberman:
安德鲁·休伯曼：
Dopamine was initially thought to be just the building block for epinephrine, and it is indeed the chemical building block from which epinephrine is made.
多巴胺最初被认为只是肾上腺素的组成部分，而且它确实是制造肾上腺素的化学组成部分。
However, dopamine does a lot of things on its own.
然而，多巴胺本身可以做很多事情。
It's not always converted to epinephrine.
它并不总是转化为肾上腺素。
Dopamine is released from several sites in the brain and body, but perhaps the most important one for today's discussion about motivation and reward is something that's sometimes just called the reward pathway.
多巴胺从大脑和身体的多个部位释放，但对于今天关于动机和奖励的讨论来说，最重要的也许是有时被称为奖励途径的东西。
For the aficionados, it's sometimes called the mesolimbic reward pathway, but it's fundamentally important to your desire to engage in action, and it's fundamentally important for people getting addicted to substances or behaviors.
对于爱好者来说，它有时被称为中脑边缘奖励通路，但它对于您参与行动的愿望至关重要，对于人们对物质或行为上瘾也至关重要。
Andrew Huberman:
安德鲁·休伯曼：
So, how does this work?
那么，这是如何运作的呢？
Well, you've got a structure in the deep part of your brain called the VTA.
嗯，你的大脑深处有一个叫做 VTA 的结构。
It stands for ventral tegmental area.
它代表腹侧被盖区。
As always, you don't have to remember these names, but if you want to, I offer them to you for further Googling, research, reading, et cetera.
与往常一样，您不必记住这些名称，但如果您愿意，我可以将它们提供给您进行进一步的谷歌搜索、研究、阅读等。
The VTA, or venture tegmental area, contains neurons that send what we call axons, little wires, that spit out dopamine at a different structure called the nucleus accumbens.
腹侧被盖区（VTA）或风险被盖区（VTA）包含神经元，这些神经元发送我们所说的轴突（小电线），这些神经元在称为伏隔核的不同结构中释放多巴胺。
Those two structures, VTA and nucleus accumbens, form really the core machinery of the reward pathway and the pathway that controls your motivation for anything.
这两个结构，VTA 和伏隔核，真正构成了奖励途径和控制你做任何事情的动机的途径的核心机制。
You can think of them like an accelerator.
您可以将它们视为加速器。
They bias you for action.
他们偏向于你采取行动。
Andrew Huberman:
安德鲁·休伯曼：
However, within the reward pathway, there's also a brake.
然而，在奖励途径中，也存在一个刹车。
The brake or restriction on that dopamine, which controls when it's released and how much it's released, is the prefrontal cortex.
对多巴胺的制动或限制是前额叶皮层，它控制着多巴胺的释放时间和释放量。
The prefrontal cortex is the neural real estate right behind your forehead.
前额皮质是额头后面的神经区域。
It's discussed for so many aspects of neuroscience.
它在神经科学的许多方面都有讨论。
You hear about it for decision-making, executive function, for planning, et cetera.
你听说过它用于决策、执行功能、规划等等。
Indeed, it's responsible for a lot of those.
事实上，其中很多都是它造成的。
It's this really unique real estate that we were all endowed with as humans.
这是我们作为人类都被赋予的真正独特的房地产。
Other animals don't have much of it.
其他动物没有太多。
We have a lot of it, and that prefrontal cortex acts as a brake on the dopamine system.
我们有很多这样的东西，前额叶皮层起着多巴胺系统的制动器的作用。
Without that brake, you would be purely a pleasure-seeking animal.
如果没有那个刹车，你就纯粹是一个追求享乐的动物。
You would be purely pleasure-seeking.
你纯粹是为了享乐。
Andrew Huberman:
安德鲁·休伯曼：
You would have no basis for regulating your behavior in terms of trying to get things that make you feel good.
你没有任何基础来规范自己的行为，试图获得让你感觉良好的东西。
That brings us to the important feature of motivation, which is that motivation is a two-part process, which is about balancing pleasure and pain.
这给我们带来了动机的一个重要特征，那就是动机是一个由两部分组成的过程，即平衡快乐和痛苦。
Okay?
好的？
Most people think about motivation and reward and dopamine as just trying to achieve pleasure.
大多数人认为动机、奖励和多巴胺只是为了获得快乐。
Indeed, dopamine is released in the brain from the VTA at the nucleus accumbens when we experience things that we like.
事实上，当我们经历我们喜欢的事情时，多巴胺会从伏隔核的 VTA 释放到大脑中。
So, here's the way to conceptualize this and if you can internalize this in your mind, it will really help you as you move through your day trying to understand why you might be motivated or not motivated for certain things.
所以，这是概念化这一点的方法，如果你能将这一点内化在你的脑海中，当你在一天中尝试理解为什么你可能对某些事情有动力或没有动力时，它会真正帮助你。
Andrew Huberman:
安德鲁·休伯曼：
So, when you're just sitting around not doing much of anything, maybe wake up in bed in the morning, you're thinking about getting up or not.
所以，当你只是坐着什么也不做时，也许早上在床上醒来，你就会考虑是否起床。
This reward pathway is releasing dopamine at a rate of about three or four times per second.
这种奖励途径以每秒大约三到四次的速度释放多巴胺。
It's firing at a low level.
它以低水平射击。
When I say firing, I mean electrical activity in the neurons.
当我说放电时，我指的是神经元中的电活动。
So, when you're just around, you feel okay, not depressed, not highly motivated, not excited, maybe three or four times a second.
所以，当你在身边的时候，你感觉还好，不沮丧，不积极，不兴奋，也许每秒三四次。
If suddenly you get excited about something, you anticipate something, not receive an award, but you get excited in an anticipatory way, then the rate of firing, the rate of activity in this reward pathway suddenly increases to 30 or 40 times.
如果你突然对某件事感到兴奋，你期待某事，不是获得奖励，而是以一种预期的方式感到兴奋，那么这个奖励途径中的激发率、活动率突然增加到 30 或 40 倍。
Andrew Huberman:
安德鲁·休伯曼：
It has the effect of creating a sense of action or desire to move in the direction of the thing that you're craving.
它的作用是产生一种行动感或朝着你渴望的事物方向前进的欲望。
In fact, it's fair to say that dopamine is responsible for wanting and for craving, and that's distinctly different from the way that you hear it talked about normally, which is that it's involved in pleasure.
事实上，可以公平地说，多巴胺负责想要和渴望，这与你通常听到的它与快乐有关的方式截然不同。
So, yes, dopamine is released in response to sex.
所以，是的，多巴胺是随着性行为而释放的。
It's released in response to food.
它是根据食物而释放的。
It's released in response to a lot of things, but it's mostly released in anticipation and craving for a particular thing.
它的发布是为了响应很多事情，但它主要是为了对特定事物的期待和渴望而发布。
It has the effect of narrowing our focus for the thing that we crave.
它的作用是缩小我们对我们渴望的事物的注意力。
That thing could be as simple as a cup of coffee.
那件事可以像一杯咖啡一样简单。
It could be as important as a big board meeting.
它可能与大型董事会会议一样重要。
It could be a big final exam.
这可能是一场大型期末考试。
It could be the person that we're excited to meet or see.
它可能是我们很高兴见到或见到的人。
Andrew Huberman:
安德鲁·休伯曼：
Dopamine doesn't care about what you're craving, it just releases at a particular rate.
多巴胺并不关心你想吃什么，它只是以特定的速度释放。
In fact, if we just take a step back and we look at the scientific data on how much the dopamine firing increases in response to different things, you get a pretty interesting window into how your brain works and why you might be motivated or not motivated.
事实上，如果我们退后一步，看看关于多巴胺放电因响应不同事物而增加多少的科学数据，你就会得到一个非常有趣的窗口，了解你的大脑是如何工作的，以及为什么你可能会受到激励或没有动力。
Let's say you're hungry or you're looking forward to a cup of coffee or you're going to see your partner.
假设您饿了或者您想喝杯咖啡或者您要去见您的伴侣。
Well, your dopamine neurons are firing at a low rate until you start thinking about the thing that you want or the thing that you're looking forward to.
嗯，你的多巴胺神经元会以较低的频率放电，直到你开始思考你想要的东西或你期待的东西。
Let's say you're craving chocolate or a good meal, a steak, if you like steak or a nice plate of pasta, if you like pasta.
假设您想吃巧克力或一顿美餐，如果您喜欢牛排，则想吃牛排；如果您喜欢意大利面，则想吃一盘美味的意大利面。
Andrew Huberman:
安德鲁·休伯曼：
When you eat that food, the amount of dopamine that's released in this reward pathway goes up about 50% above baseline.
当您吃下该食物时，此奖励途径中释放的多巴胺量会比基线增加约 50%。
The neurons there go from firing three or four times per second to six or 10 times per second.
那里的神经元从每秒发射三到四次到每秒发射六到十次。
It really depends, and these aren't exact numbers, but if we were to measure the amount of dopamine that's released, it goes up about 50%.
这确实要看情况，而且这些都不是确切的数字，但如果我们要测量释放的多巴胺量，它会增加约 50%。
All right.
好的。
Sex, which is fundamental to our species' continuation and reproduction, although it doesn't have to be for conceiving children, sex does release dopamine and it increases dopamine levels about 100%.
性是我们物种延续和繁殖的基础，尽管它不一定是为了怀孕，但性确实会释放多巴胺，并且会使多巴胺水平增加约 100%。
So, basically, it doubles them.
所以，基本上，它使它们加倍。
Nicotine of the sort that's in cigarettes, or some people are taking nicotine in supplemental form, increases the amount of dopamine about 150% above baseline.
香烟中的尼古丁，或者有些人服用尼古丁补充剂，会使多巴胺的含量比基线增加约 150%。
Andrew Huberman:
安德鲁·休伯曼：
It also does some other things that we're going to talk about, but nicotine does that.
它还具有我们将要讨论的其他一些作用，但尼古丁就是这样做的。
It's interesting that nicotine would increase the amount of dopamine in your brain very quickly within seconds.
有趣的是，尼古丁会在几秒钟内迅速增加大脑中多巴胺的含量。
That's 150 times over baseline as opposed to sex, which is 100% above or food which is 50%.
这比基线高出 150 倍，而性则高出 100%，食物则高出 50%。
Cocaine and amphetamine increase the amount of dopamine that's released a thousandfold within about 10 seconds of consuming the drug.
可卡因和安非他明会增加多巴胺的数量，多巴胺在服用药物后约 10 秒内释放千倍。
However, just thinking about food, about sex, about nicotine, if you like nicotine or cocaine or amphetamine, can increase the amount of dopamine that's released to the same degree as actually consuming the drug.
然而，只要想到食物、性、尼古丁，如果你喜欢尼古丁、可卡因或安非他明，就会增加多巴胺的释放量，其释放量与实际服用药物的程度相同。
Now, it depends.
现在，这取决于。
Andrew Huberman:
安德鲁·休伯曼：
In some cases, for instance, the cocaine user, the addict that wants cocaine, can't just think about cocaine and increase the amount that's released about a thousandfold.
例如，在某些情况下，可卡因使用者，即想要可卡因的成瘾者，不能只考虑可卡因并将释放的量增加约一千倍。
It's actually much lower, but it's just enough to put them on the motivation track to crave that particular thing.
实际上要低得多，但这足以让他们有动力去渴望那个特定的东西。
Now, there are reasons why you would have brain circuitry like this.
现在，你有这样的大脑回路是有原因的。
I mean, brain circuitry like this didn't evolve to get you addicted.
我的意思是，像这样的大脑回路的进化并不是为了让你上瘾。
Brain circuitry like this evolved in order to motivate behaviors toward particular goals.
像这样的大脑回路的进化是为了激励行为朝着特定的目标发展。
Water when you're thirsty, sex in order to reproduce.
口渴时喝水，性交是为了繁殖。
We're going to talk about the relationship between estrogen and testosterone in the dopamine system because those hormones actually bias dopamine to be released.
我们将讨论多巴胺系统中雌激素和睾酮之间的关系，因为这些激素实际上会偏向多巴胺的释放。
Andrew Huberman:
安德鲁·休伯曼：
These things and these brain areas and neurons were part of the evolutionary history that led to the continuation of our species.
这些东西、这些大脑区域和神经元是导致我们物种延续的进化历史的一部分。
Things like cocaine and amphetamine are disastrous for most people because they release so much dopamine and they create these closed loops where people then only crave the particular thing, cocaine and amphetamine, that leads to those massive amounts of dopamine release.
像可卡因和安非他明这样的东西对大多数人来说是灾难性的，因为它们释放出大量的多巴胺，并且形成了这些闭环，人们然后只渴望特定的东西，可卡因和安非他明，从而导致大量的多巴胺释放。
Most things don't release that level of dopamine.
大多数东西都不会释放那种水平的多巴胺。
Nowadays, there's a ton of interest in social media and in video games, and there have been some measurements of the amount of dopamine released, especially video games that have a very high update speed, where there's novel territory all the time.
如今，人们对社交媒体和视频游戏产生了浓厚的兴趣，并且对多巴胺的释放量进行了一些测量，尤其是更新速度非常快的视频游戏，其中始终存在新奇的领域。
Andrew Huberman:
安德鲁·休伯曼：
Novelty is a big stimulus of dopamine.
新鲜感是多巴胺的一大刺激因素。
Those can release dopamine somewhere between nicotine and cocaine.
它们可以释放介于尼古丁和可卡因之间的多巴胺。
So, very high levels of dopamine release.
因此，多巴胺的释放水平非常高。
Social media is an interesting one because the amount of dopamine that's released in response to logging onto social media initially could be quite high, but it seems likely that there's a taper in the amount of dopamine and yet people still get addicted.
社交媒体是一个有趣的领域，因为最初登录社交媒体时释放的多巴胺量可能相当高，但多巴胺的量似乎有可能逐渐减少，但人们仍然会上瘾。
So, why is it that we can get addicted to things that fail to elicit the same massive amount of pleasure that they initially did?
那么，为什么我们会对那些无法像最初那样带来同样巨大快乐的事物上瘾呢？
Being addicted to something isn't just about the fact that it feels so good that you want to do it over and over again, and that's because of this pleasure/pain balance that underlies motivation.
对某件事上瘾不仅仅是因为它感觉很好以至于你想一遍又一遍地做它，这是因为这种快乐/痛苦的平衡是动机的基础。
Andrew Huberman:
安德鲁·休伯曼：
So, let's look a little bit closer at the pleasure/pain balance, because therein lies the tools for you to be able to control motivation toward healthy things and avoid motivated behaviors towards things that are destructive for you.
所以，让我们仔细看看快乐/痛苦的平衡，因为其中存在着一些工具，可以让你控制对健康事物的动机，并避免对对你有破坏性的事物产生动机行为。
There are a lot of reasons why people try novel behaviors, whether or not those are drugs or whether or not those are adventure, thrill-seeking things, or they seek out new partners or they take a new class.
人们尝试新奇行为的原因有很多，无论这些行为是否是毒品，无论这些行为是否是冒险、寻求刺激的事情，或者他们寻找新的伴侣，或者他们参加新的课程。
As you'll notice, I'm not placing any judgment or value on these different behaviors.
您会注意到，我不会对这些不同的行为做出任何判断或重视。
Although I think it's fair to point out that for most people, addictive drugs like cocaine and amphetamine are very destructive.
尽管我认为可以公平地指出，对于大多数人来说，可卡因和安非他明等成瘾药物具有很大的破坏性。
Andrew Huberman:
安德鲁·休伯曼：
Actually, we know that about 15 to 20% of people have a genetic bias towards addiction that, you sometimes hear that the first time that you use a drug, you can become addicted to it.
事实上，我们知道大约 15% 到 20% 的人对成瘾有遗传偏见，有时你会听说，第一次使用某种药物，你就会对它上瘾。
That's actually not been shown to be true for most things and most people, but for some people, that actually is true.
对于大多数事情和大多数人来说，这实际上并没有被证明是正确的，但对于某些人来说，这实际上是正确的。
We'll talk a little bit later about why certain people are heavily biased toward becoming addicts on the first use of a particular drug.
稍后我们将讨论为什么某些人在第一次使用某种特定药物时会严重上瘾。
It's actually very interesting.
这其实很有趣。
It has everything to do with whether or not they were formally addicted to something else.
这与他们是否正式沉迷于其他事物密切相关。
But in any case, the way that addiction works and the way that motivation works generally in the non-addictive setting is that when you anticipate something, a little bit of dopamine is released.
但无论如何，成瘾的运作方式以及动机在非成瘾环境中通常的运作方式是，当你预期某件事时，会释放一点多巴胺。
Andrew Huberman:
安德鲁·休伯曼：
And then when you reach that thing, you engage in that thing, the amount of dopamine goes up even further.
然后当你到达那件事时，你参与那件事，多巴胺的量会进一步增加。
But as you repeatedly pursue a behavior and you repeatedly engage with a particular thing, let's say you love running or you love chocolate, as you eat a piece of chocolate, believe it or not, it tastes good.
但是，当你反复追求一种行为，反复参与某件特定的事情时，假设你喜欢跑步或喜欢巧克力，当你吃一块巧克力时，无论你相信与否，它的味道都很好。
And then there's a shift away from activation of dopamine, and there are other chemicals that are released that trigger a low level sense of pain.
然后多巴胺的激活发生了转变，并且释放了其他化学物质，引发了低水平的疼痛感。
Now, you might not feel it as physical pain, but the craving that you feel is both one part dopamine and one part the mirror image of dopamine, which is the pain or the craving for yet another piece of chocolate.
现在，你可能不会感觉到它是身体上的疼痛，但你感受到的渴望一半是多巴胺，一半是多巴胺的镜像，这是疼痛或对另一块巧克力的渴望。
This is a very important and subtle feature of the dopamine system that's not often discussed.
这是多巴胺系统的一个非常重要和微妙的特征，但不经常被讨论。
Andrew Huberman:
安德鲁·休伯曼：
People always talk about it just as pleasure.
人们总是把它当作一种享受来谈论。
You love social media, so it gives you dopamine and so you engage in that.
你喜欢社交媒体，所以它会给你多巴胺，所以你会参与其中。
You like chocolate, it releases dopamine, so you do that.
你喜欢巧克力，它会释放多巴胺，所以你就这么做了。
But for every bit of dopamine that's released, there's another circuit in the brain that creates...
但对于释放的每一点多巴胺，大脑中都会有另一个回路产生……
You can think of it as like a downward deflection in pleasure.
你可以把它想象成快乐的向下偏转。
So, you engage in something you really want and there's an increase in pleasure.
因此，当你从事自己真正想做的事情时，快乐就会增加。
And then, without you doing anything, there's a mirror image of that, which is a downward deflection in pleasure, which we're calling pain.
然后，无需你做任何事情，就会出现一个镜像，即快乐的向下偏转，我们称之为痛苦。
So, for every bit of pleasure, there is a mirror image experience of pain and they overlap in time very closely.
因此，每一点快乐都伴随着痛苦的镜像体验，而且它们在时间上非常紧密地重叠。
So, it's sometimes hard to sense this, but try it.
所以，有时很难感觉到这一点，但请尝试一下。
The next time you eat something really delicious, you'll take a bite, it tastes delicious.
下次吃到真正好吃的东西的时候，你会咬一口，味道鲜美。
And part of the experience is to want more of that thing.
体验的一部分是想要更多的东西。
This is true for any pleasureful experience.
对于任何愉快的经历都是如此。
Andrew Huberman:
安德鲁·休伯曼：
Now, the diabolical part about dopamine is that because it didn't evolve in order to get you to indulge in more and more and more of something, what happens is that initially you experience an increase in pleasure, and you also experience this increase in pain shortly after, or woven in with the pleasure, that makes you want more of that thing.
现在，多巴胺的邪恶之处在于，因为它的进化并不是为了让你沉迷于越来越多的东西，所以最初你会体验到快乐的增加，不久之后你也会体验到痛苦的增加，或者与快乐交织在一起，这会让你想要更多的东西。
But with each subsequent time that you encounter that thing, that you pursue the chocolate, that you pursue the lover, each time, the experience of dopamine release and pleasure is diminished a little bit.
但是，随着你每次遇到那个东西，你追求巧克力，你追求爱人，每一次，多巴胺释放和快乐的体验都会减弱一点。
The diabolical thing is that the pain response is increased a little bit, and this is best observed in the context of drug-seeking behavior.
可怕的是，疼痛反应稍微增加了一点，这在寻求药物行为的背景下最好观察到。
Andrew Huberman:
安德鲁·休伯曼：
The first time someone decides to take cocaine or amphetamine, they may do it out of boredom, they may do it out of peer pressure, they may do it to relieve some internal sense.
当有人第一次决定服用可卡因或安非他明时，他们可能是出于无聊，他们可能是出于同侪压力，他们可能是为了缓解一些内心的感觉。
Maybe they're bored or they're just excited.
也许他们很无聊或者只是很兴奋。
Maybe they're high in novelty seeking.
也许他们非常追求新奇。
There are a lot of reasons why people might try a drug, far too many for us to get into or parse here.
人们尝试某种药物的原因有很多，我们无法在此深入或分析。
Maybe they don't even want to do it, but someone encourages them.
也许他们根本不想这样做，但有人鼓励他们。
They will experience a huge dopamine release and they will feel, likely, very good.
他们会经历大量的多巴胺释放，并且很可能会感觉非常好。
However, the next time they take it, it won't feel quite as good, and it won't feel even as good the third time or the next time.
然而，下次他们服用时，感觉就不会那么好，甚至第三次或下一次也不会感觉那么好。
But the amount of pain, the amount of craving that they experience for the drug will increase over time.
但随着时间的推移，他们所经历的疼痛和对药物的渴望会增加。
Andrew Huberman:
安德鲁·休伯曼：
So, much of our pursuit of pleasure is simply to reduce the pain of craving.
因此，我们对快乐的大部分追求只是为了减少渴求的痛苦。
So, the next time you experience something you really like, I don't want to take you out of that experience, but it's really important that you notice this, that if there's something you really enjoy, part of that enjoyment is about the anticipation and wanting of more of that thing and that's the pain system in action.
所以，下次你体验你真正喜欢的东西时，我不想让你脱离这种体验，但你注意到这一点非常重要，如果你真正喜欢某件事，这种享受的一部分是关于对那件事的期待和想要更多，这就是起作用的疼痛系统。
So, we can distinguish between dopamine, which is really about pleasure and dopamine which is really about motivation to pursue more in order to relieve or exclude future pain.
因此，我们可以区分多巴胺和多巴胺，多巴胺实际上与快乐有关，而多巴胺实际上与追求更多以减轻或排除未来痛苦的动机有关。
Let me repeat that.
让我重复一遍。
Dopamine isn't as much about pleasure as much as it is about motivation and desire to pursue more in order to reduce the amount of pain.
多巴胺与其说是一种快乐，不如说是一种动力和渴望追求更多以减少痛苦的欲望。
Andrew Huberman:
安德鲁·休伯曼：
We are now talking about pain as a psychological pain and a craving.
我们现在谈论的疼痛是一种心理上的疼痛和一种渴望。
Although people that miss a lover very badly or that really crave a food very badly or that are addicted to a drug and can't access it will experience that as a physical craving and a mental craving.
尽管那些非常想念爱人的人，或者非常想吃某种食物的人，或者对药物上瘾而无法获得的人，他们会体验到身体上的渴望和精神上的渴望。
The body and brain are linked in this way.
身体和大脑以这种方式联系在一起。
They'll describe it as painful.
他们会形容这是痛苦的。
They yearn for it.
他们渴望它。
I think the word yearning is one that's very valuable in this context because yearning seems to include a whole-body experience more than just wanting, which could just be up in the mind.
我认为“向往”这个词在这种情况下非常有价值，因为向往似乎包括一种全身的体验，而不仅仅是想要，这可能只是出现在头脑中。
So, your desire for something is proportional to how pleasureful it is to indulge in that thing, but also how much pain you experience when you don't have it.
所以，你对某样东西的渴望与沉迷于某样东西的愉悦程度成正比，也与你得不到它时所经历的痛苦成正比。
Andrew Huberman:
安德鲁·休伯曼：
You can now start to let your mind wander into all sorts of examples of addictions or things that you happen to like.
现在你可以开始让你的思绪漫游到各种上瘾的例子或你碰巧喜欢的事情上。
I'll use the example that I sometimes use on here, which is my love of croissants, although several of you pointed out these are called croissants, but then it sounds like I'm trying to speak French.
我将使用我有时在这里使用的例子，这是我对牛角面包的热爱，尽管你们中的一些人指出这些被称为牛角面包，但听起来我正在尝试说法语。
I always tried to do that when I was a kid, and I went to a bilingual school and it failed then, and it's going to fail now.
当我还是个孩子的时候，我一直试图这样做，我去了一所双语学校，当时失败了，现在也会失败。
So, I'm going to call them croissants.
所以，我将称它们为牛角面包。
They're delicious.
它们很好吃。
I love them.
我爱他们。
A really good one makes me want to eat six.
一个非常好的让我想吃六个。
It's true.
这是真的。
I have pretty good impulse control, I think, but it makes me want to eat six.
我想我的冲动控制能力很好，但这让我想吃六个。
I taste it and it tastes so delicious.
我尝了尝，味道真好吃。
Andrew Huberman:
安德鲁·休伯曼：
Unless I really force myself to experience the taste of it in my mouth and how flaky, I'm getting hungry for it right now, and delicious the croissant is, mostly the taste of that croissant makes me want to eat more croissant.
除非我真的强迫自己去体验一下它在嘴里的味道，有多片状，否则我现在就饿了，而且牛角面包很好吃，主要是那个牛角面包的味道让我想吃更多的牛角面包。
Now eventually blood sugar goes up, satiety is reached, et cetera.
现在，最终血糖会上升，达到饱腹感，等等。
What happens then?
然后会发生什么？
What is satisfaction and satiety about?
什么是满足感和饱腹感？
Well, that's a separate neuromodulator.
嗯，这是一个单独的神经调节器。
That's about the neuromodulator serotonin.
这就是神经调节剂血清素。
It's about oxytocin.
这是关于催产素的。
It's about a hormone system that involves something called prolactin.
这是关于一种涉及催乳素的激素系统。
So, we're going to talk about all of those.
所以，我们将讨论所有这些。
Andrew Huberman:
安德鲁·休伯曼：
In the book "The Molecule of More," wonderful book, those were described as the here-and-now molecules, the ones that allow you to experience your sensations and pleasure in the present and for which the brain stops projecting into the future.
在《更多的分子》这本精彩的书中，这些被描述为此时此地的分子，它们可以让你体验当下的感觉和快乐，而大脑则停止投射到未来。
So, now let's talk about craving and these so-called here-and-now molecules and how those engage in a push-pull balance that will allow you to not just feel more motivated, but also to enjoy the things in life that you are pursuing to a much greater degree.
所以，现在让我们谈谈渴望和这些所谓的此时此地的分子，以及它们如何实现推拉平衡，这不仅会让你感觉更有动力，而且还能更大程度地享受你所追求的生活中的事物。
We have neurons in an area of our brain called the raphe, R-A-P-H-E.
我们大脑中的一个区域有神经元，称为中缝，R-A-P-H-E。
The raphe releases serotonin at different places in the brain.
中缝在大脑的不同部位释放血清素。
Serotonin is the molecule of bliss and contentment for what you already have.
血清素是一种让你对已有的事物感到幸福和满足的分子。
Andrew Huberman:
安德鲁·休伯曼：
I've talked before about exteroception.
我之前谈过外感受。
Exteroception is a focus on the outside world, everything beyond the confines of your skin.
外感受是对外部世界的关注，即对皮肤范围之外的一切的关注。
I've also talked about interoception, a focus on things that are happening internally within the confines of your skin.
我还谈到了内感受，即关注皮肤内部发生的事情。
Dopamine and serotonin can be thought of as related to exteroception.
多巴胺和血清素可以被认为与外感受有关。
Dopamine makes us focused on things outside us that are beyond what we call our personal space, where we actually have to move and take action in order to achieve things.
多巴胺使我们专注于我们之外的事物，这些事物超出了我们所谓的个人空间，我们实际上必须移动并采取行动才能实现目标。
Serotonin, in general, has to do with the things that are in our immediate here and now, hence the description as the here-and-now molecules.
一般来说，血清素与我们此时此地的事物有关，因此被描述为此时此地的分子。
Andrew Huberman:
安德鲁·休伯曼：
So, it's interesting to point out that the body and the brain can direct its attention towards things outside us or inside us or split our attention between those.
因此，有趣的是，身体和大脑可以将注意力集中在我们外部或内部的事物上，或者将我们的注意力分散在这些事物之间。
I talked about this in a previous podcast, but if you didn't see it, no problem.
我在之前的播客中谈到过这一点，但如果您没有看到，也没有问题。
Just understand that dopamine biases us toward thinking about what we don't have.
只要明白，多巴胺会让我们倾向于思考我们没有的东西。
Whereas serotonin and some of the related molecules like the endocannabinoids — if you picked up on the word cannabinoid, yes, it's like cannabis because cannabis attaches to endocannabinoid receptors, and the endocannabinoids are receptors and chemicals that the cannabinoids that you naturally make that are involved in things like forgetting.
而血清素和一些相关分子，如内源性大麻素——如果你注意到大麻素这个词，是的，它就像大麻，因为大麻附着在内源性大麻素受体上，而内源性大麻素是你自然产生的大麻素的受体和化学物质，它们与遗忘等事情有关。
It's not a coincidence that pot smokers don't have the most terrific memory.
吸食大麻的人没有最好的记忆力，这并非巧合。
Andrew Huberman:
安德鲁·休伯曼：
You may know a few that have great memories, but chances are they would have even better memories if they weren't pot smokers.
你可能认识一些记忆力很好的人，但如果他们不吸大麻，他们的记忆力很可能会更好。
But you make these molecules that bind to these receptors that make you feel blissed out and content in the present.
但是你制造的这些分子与这些受体结合，让你感到幸福和满足于当下。
Those are receptors that exist in us, not for sake of consuming THC or marijuana, but for sake of binding of our natural endogenous cannabinoids.
这些受体存在于我们体内，不是为了消耗 THC 或大麻，而是为了结合我们天然的内源性大麻素。
So, you got these two systems.
所以，你有了这两个系统。
They're like a push and pull.
它们就像推和拉。
In the book "Wherever You Go, There You Are," Jon Kabat-Zinn talks about this meditation practice that's different than most meditation practices, where you eat one almond and you focus all of your attention on the almond, the taste of the almond, the texture of the almond.
在《无论你走到哪里，你就在那里》一书中，乔恩·卡巴金谈到了这种冥想练习，它与大多数冥想练习不同，你吃一颗杏仁，然后你将所有注意力集中在杏仁上，杏仁的味道，杏仁的质地。
Andrew Huberman:
安德鲁·休伯曼：
That's really a mindfulness practice that's geared towards trying to take a behavior which is normally about pursuit.
这确实是一种正念练习，旨在尝试采取通常与追求有关的行为。
Normally, we engage in feeding because of dopamine.
通常，我们因为多巴胺而进行进食。
We pursue more of a food because of that pleasure and pain relationship I talked about before.
我们更多地追求一种食物，因为我之前谈到过快乐和痛苦的关系。
The focus on the one almond or becoming very present in any behavior that normally would be exteroceptic, pursuit behavior,` and bringing it into the here and now.
专注于一颗杏仁，或者在任何通常是外感、追求行为的行为中变得非常存在，并将其带入此时此地。
That's a mental trick or a mental task that the mindfulness community has really embraced in order to try and create increased pleasure for what you already have.
这是正念社区真正接受的一种心理技巧或心理任务，目的是尝试为你已经拥有的东西创造更多的快乐。
It's really trying to accomplish a shift from dopamine being released to serotonin in the cannabinoid system being involved in that behavior.
它实际上是在尝试实现从释放多巴胺到参与这种行为的大麻素系统中的血清素的转变。
Andrew Huberman:
安德鲁·休伯曼：
So, if you're interested in mindfulness, which is something I've talked about before in this podcast and I made some off-the-cuff jokes about the opposite of mindfulness being mindlessness, mindfulness is a vast space.
所以，如果你对正念感兴趣，这是我之前在这个播客中讨论过的事情，我还开了一些即兴的笑话，说正念的反义词是无意识，正念是一个广阔的空间。
That is a mindful practice that a lot of people have engaged in, and indeed it can give you deeper appreciation for things that you already have.
这是很多人都参与过的一种正念练习，事实上它可以让你对已经拥有的东西有更深刻的欣赏。
Dopamine has the quality of making people rapidly in pursuit of things.
多巴胺具有使人迅速追求事物的品质。
Look at people who are high on cocaine or amphetamine, and they are almost entirely exteroceptive.
看看那些吸食大量可卡因或安非他明的人，他们几乎完全是外感性的。
Drugs like marijuana, the opioids, anything that really hits the serotonin system hard, tend to make people rather lethargic and content to stay exactly where they are.
像大麻、阿片类药物这样的药物，以及任何真正严重影响血清素系统的药物，往往会让人变得昏昏欲睡，并满足于原地踏步。
They don't want to pursue much at all.
他们根本不想追求太多。
Andrew Huberman:
安德鲁·休伯曼：
Occasionally, when people smoke marijuana or consume THC, their appetite goes way up and they really want to consume food.
有时，当人们吸食大麻或食用四氢大麻酚时，他们的食欲会大大增加，他们真的很想吃食物。
That's because of its effects on insulin and its effects on blood sugar, which is a slightly separate matter.
这是因为它对胰岛素的影响和对血糖的影响，这是一个稍微不同的问题。
But since some of you, probably your minds might have gone to those either experiences or reports of what pot does, that's why it does that.
但既然你们中的一些人，可能你们的心思可能已经转移到了大麻的作用的经历或报告上，这就是它这样做的原因。
So, you've got these molecules like dopamine that make you focused on the things you want and the things you crave, and then you've got the molecules that make you content with what you have.
所以，你拥有像多巴胺这样的分子，它们让你专注于你想要的东西和你渴望的东西，然后你拥有让你对你所拥有的东西感到满意的分子。
So, the most important thing perhaps in creating a healthy emotional landscape is to have a balance between these two neuromodulator systems.
因此，创造健康的情绪环境中最重要的事情也许是在这两个神经调节系统之间保持平衡。
Andrew Huberman:
安德鲁·休伯曼：
People that are always in anticipation and desire and seeking, that's wonderful for pursuing goals.
总是充满期待、渴望和寻求的人，对于追求目标来说是美妙的。
However, it's terrible for enjoying life and actually those people are actually quite difficult to be around.
然而，享受生活是很糟糕的，而且实际上那些人真的很难相处。
There's a certain almost sociopathic element to people who are what they call hyperdopaminergic, people who are always on the dopaminergic scale to the point where they are always pursuing goals.
对于那些所谓的多巴胺能亢进的人来说，他们有某种近乎反社会的因素，他们总是处于多巴胺能水平，以至于他们总是在追求目标。
In fact, those people are known to be, at least in the psychological spectrum, they can be very manipulative.
事实上，众所周知，这些人至少在心理范围内非常具有操纵性。
Dopamine and the pursuit of something doesn't necessarily have to be high energy and intense from the outside, when you observe it from the outside.
当你从外部观察时，多巴胺和对某物的追求不一定是高能量和强烈的。
Andrew Huberman:
安德鲁·休伯曼：
In fact, there are people who will manipulate in order to get what they want, this has been shown, who have high levels of dopamine release in their brain, but they've learned that a passive manipulation is the best way to maneuver through a particular environment.
事实上，有些人会通过操纵来获得他们想要的东西，这已经被证明，他们的大脑中释放了高水平的多巴胺，但他们知道被动操纵是在特定环境中操纵的最佳方式。
Now, I don't want to focus too much on sociopathy because those are extreme examples, but it just goes to show that people who identify a goal and realize the series of steps that they need to take in order to achieve that goal can either do it through ethical means or nonethical means.
现在，我不想过多关注反社会人格，因为这些都是极端的例子，但这只是表明，那些确定目标并意识到实现该目标所需采取的一系列步骤的人可以通过道德手段或非道德手段来实现。
They can do it through active pursuit, being the type A person that's always declaring their goals and going after it, posting it on Instagram, telling everybody about it, trying to recruit others.
他们可以通过积极追求来做到这一点，成为A型人，总是宣布自己的目标并追求它，将其发布在Instagram上，告诉每个人，试图招募其他人。
Andrew Huberman:
安德鲁·休伯曼：
There's that phenotype.
有那种表型。
There's that signature of dopamine.
这就是多巴胺的特征。
And then there are the people that want to get what they want and they're doing it by always serving other people, by always taking care of everybody else's needs, by always trying to accomplish their goals, but through a mode that at least from the outside seems more passive or more about supporting others.
还有一些人想要得到他们想要的东西，他们通过始终为他人服务，始终照顾其他人的需求，始终努力实现自己的目标来做到这一点，但至少通过一种至少从外部看来更被动或更多支持他人的模式。
Neither of these are good or bad, and that's because dopamine is a molecule.
这些都没有好坏之分，因为多巴胺是一种分子。
It doesn't care how you reach your goals.
它并不关心你如何实现目标。
It only cares that you reach your goals, because the internal sensation is one again of mild pleasure, a little bit of pain, although more pain over time if you're not reaching those goals, and it takes you away from the here and now.
它只关心你是否达到你的目标，因为内在的感觉又是一种轻微的快乐，一点点痛苦，尽管如果你没有达到这些目标，随着时间的推移，痛苦会更大，它会让你远离此时此地。
Andrew Huberman:
安德鲁·休伯曼：
So, at about this point in the podcast, I'm guessing that some of you are thinking, "Okay, great.
所以，在播客的这一点上，我猜你们中的一些人在想，“好吧，太棒了。
I want more dopamine.
我想要更多的多巴胺。
I want to be more motivated.
我想要更有动力。
I don't want to procrastinate as much, and I want to be able to experience life.
我不想那么拖延，我想能够体验生活。
I want these here-and-now molecules to be released as well." Well, there is a way to do that, but you have to understand the source of procrastination is not one thing.
我希望这些此时此地的分子也能被释放。”嗯，有一种方法可以做到这一点，但你必须明白拖延的根源不是一回事。
There are basically two kinds of procrastinators, or so says the research.
研究表明，拖延者基本上有两种。
The first kind are people that actually really enjoy the stress of the impending deadline.
第一类人实际上非常喜欢即将到来的最后期限的压力。
It's the only way they can get into action.
这是他们采取行动的唯一途径。
These are people that really like the feeling of something being due in an hour and how activated and sharp and focused that makes them feel.
这些人非常喜欢在一小时内完成某件事的感觉，以及这种感觉让他们多么活跃、敏锐和专注。
Andrew Huberman:
安德鲁·休伯曼：
Those people are people that are tapping into the epinephrine system, the stress system, and for which the stress really tightens their ability to see.
这些人正在利用肾上腺素系统和压力系统，而压力确实会增强他们的视力。
It creates that soda straw view of the world.
它创造了苏打稻草的世界观。
It creates an action element in the body that makes them feel like they want to move.
它在身体中创造了一种动作元素，让他们感觉自己想要移动。
It really eliminates all the distractions for them.
这确实消除了他们的所有干扰。
So, they're actually leveraging stress, internal stress, in order to achieve a state that they can't seem to otherwise achieve.
所以，他们实际上是在利用压力、内部压力，以达到他们似乎无法通过其他方式达到的状态。
I won't tell you what to do in order to overcome all kinds of procrastination, but from a logical perspective, it makes sense therefore for those kinds of people to think about other ways that they can get their system into activation.
我不会告诉你如何克服各种拖延症，但从逻辑角度来看，对于这类人来说，考虑其他方法来激活他们的系统是有意义的。
Andrew Huberman:
安德鲁·休伯曼：
I've talked about this in previous podcasts, but a couple of those tools might be what we call superoxygenation breathing, which I admit is not always superoxygenating.
我在之前的播客中谈到过这一点，但其中一些工具可能就是我们所说的超氧合呼吸，我承认这并不总是超氧合。
So, this would be if you didn't want it to consume anything, this could be 25 or 30 cycles of deep inhales and exhales.
所以，如果你不想让它消耗任何东西，这可能是 25 或 30 个深吸气和呼气周期。
It's likely to create some anxiety and low level stress.
它可能会产生一些焦虑和轻微的压力。
If you're someone who's prone to panic attacks, I wouldn't recommend this, but it's pretty straightforward.
如果你是一个容易惊恐发作的人，我不推荐这样做，但它非常简单。
It will deploy adrenaline into your system and you will find that your visual field is focused and you will be able to work and focus better than if you just wait it around for some wave of motivation to wash over you.
它会将肾上腺素注入您的系统，您会发现您的视野变得集中，并且您将能够更好地工作和集中注意力，而不是只是等待动力的浪潮席卷您。
Andrew Huberman:
安德鲁·休伯曼：
Normally, you're waiting for that deadline to come into sight and then that's what the stimulus is.
通常情况下，你会等待最后期限的到来，然后就会出现刺激措施。
But you can self-direct adrenaline release without ingesting anything.
但你可以在不摄入任何东西的情况下自行释放肾上腺素。
You can also ingest coffee, caffeine, or maté or something like that, which is what I prefer very often to coffee, which has caffeine.
你也可以喝咖啡、咖啡因或马黛茶或类似的东西，这是我经常比咖啡更喜欢的东西，因为咖啡含有咖啡因。
Caffeine does release dopamine at low levels.
咖啡因确实会释放低水平的多巴胺。
How much it releases dopamine isn't clear.
它释放多少多巴胺尚不清楚。
It seems to increase firing in these neurons and the nucleus accumbens by about 30%, which is a pretty low level, but it can create agitation.
它似乎使这些神经元和伏隔核的放电增加了约 30%，这是一个相当低的水平，但它会产生躁动。
So, for caffeine-sensitive people, that could be a problem.
因此，对于咖啡因敏感的人来说，这可能是一个问题。
I've talked before about things like L-tyrosine, the precursor to dopamine, or Mucuna pruriens.
我之前谈过诸如 L-酪氨酸（多巴胺的前体）或黧豆之类的东西。
Andrew Huberman:
安德鲁·休伯曼：
I talked about that in the last episode, but if you didn't see that, just to remind you, L-tyrosine is present in red meats.
我在上一集中谈到了这一点，但如果您没有看到这一点，只是提醒您，红肉中存在 L-酪氨酸。
It's in certain nuts.
这是在某些坚果中。
L-tyrosine is the precursor to dopamine.
L-酪氨酸是多巴胺的前体。
You can supplement L-tyrosine if you like.
如果您愿意，可以补充L-酪氨酸。
You will get a big inflection in dopamine, but there is a crash associated with it.
你的多巴胺会发生很大的变化，但也会有与之相关的崩溃。
However, it will increase motivation in the short term.
然而，这会在短期内增加动力。
Not suggesting anyone do this.
不建议任何人这样做。
I want to be very clear.
我想说得很清楚。
I say what I always say.
我说我常说的话。
I'm not a doctor.
我不是医生。
I don't prescribe anything.
我不开任何处方。
I'm a professor.
我是一名教授。
I profess things.
我承认事情。
You have to know whether or not these things are appropriate for your mental and physical health or not.
您必须知道这些事情是否适合您的身心健康。
So, you need to consult a doctor.
所以，你需要咨询医生。
Andrew Huberman:
安德鲁·休伯曼：
For instance, people who suffer from schizotypal or schizophrenia or mania should probably not be taking supplements that increase their dopamine levels.
例如，患有精神分裂症或精神分裂症或躁狂症的人可能不应该服用会增加多巴胺水平的补充剂。
Now, if you can't increase your level of focus and your level of alertness and your level of motivation using breathing, well, then there might be something else at play.
现在，如果你不能通过呼吸来提高你的注意力水平、警觉性水平和动力水平，那么可能是有其他原因在起作用。
There are other procrastinators for which they simply are not releasing enough dopamine.
还有其他一些拖延者，他们根本没有释放足够的多巴胺。
They're not making enough dopamine.
他们没有产生足够的多巴胺。
For those people, there are a variety of things that can increase dopamine.
对于这些人来说，有很多东西可以增加多巴胺。
I do suggest you talk to a psychiatrist or doctor.
我建议您咨询精神科医生或医生。
I've talked about Mucuna pruriens, which is 99.9% L-dopa, the precursor to dopamine.
我谈到了黧豆，它含有 99.9% 的左旋多巴，即多巴胺的前体。
Andrew Huberman:
安德鲁·休伯曼：
So, there are people that do much better when they take things that increase their dopamine levels.
因此，有些人在服用能增加多巴胺水平的药物时会表现得更好。
There are antidepressants like Wellbutrin, bupropion, which is the other name for it, which increase dopamine and epinephrine.
有一些抗抑郁药，如维布特林（Wellbutrin）、安非他酮（安非他酮的别称），可以增加多巴胺和肾上腺素。
It can increase risk of epileptic attacks if you're epileptic.
如果您患有癫痫症，它会增加癫痫发作的风险。
So, again, you have to talk to your doctor, but they will increase dopamine and motivation and focus.
所以，再次强调，你必须和你的医生谈谈，但他们会增加多巴胺、动力和注意力。
However, if you think back to our earlier discussion about dopamine, dopamine if it's very high creates a sense of pleasure and the desire for more.
然而，如果你回想一下我们之前关于多巴胺的讨论，如果多巴胺非常高，就会产生一种愉悦感和想要更多的欲望。
So, you can also become a person for which enough is never enough.
所以，你也可以成为一个永远不够的人。
The only thing that dopamine really wants is more of the thing that releases dopamine.
多巴胺唯一真正想要的就是更多释放多巴胺的东西。
Andrew Huberman:
安德鲁·休伯曼：
So, big inflections in dopamine, whether or not they come from cocaine or whether or not they come from a supplementation, caffeine, exercise, study regime, will just make you want more of something.
因此，多巴胺的大幅变化，无论它们是否来自可卡因，还是来自补充剂、咖啡因、锻炼、学习制度，只会让你想要更多的东西。
We've all heard before of growth mindset, this incredible discovery of my colleague Carol Dweck, where some of these positive mindsets that the psychology community has put forth as really good for pursuit of goals and pursuit of things that require long bouts of effort.
我们之前都听说过“成长心态”，这是我的同事卡罗尔·德韦克（Carol Dweck）令人难以置信的发现，其中心理学界提出的一些积极心态非常有利于追求目标和追求需要长期努力的事物。
Andrew Huberman:
安德鲁·休伯曼：
Well, it's wonderful if you can learn to attach dopamine to that process psychologically, but if you're starting to augment the amount of dopamine, increase the amount of dopamine through things like supplementation and prescription drugs, what's going to happen is you're not only going to need to pursue more and more of the sorts of things that are associated with the dopamine.
好吧，如果你能学会在心理上将多巴胺与这个过程联系起来，那就太好了，但如果你开始增加多巴胺的含量，通过补充剂和处方药等方式增加多巴胺的含量，那么将会发生的事情是，你不仅需要追求越来越多与多巴胺相关的事物。
So, doing more studying, more sport, more pursuit, higher mountains, more money, more whatever.
所以，多学习，多运动，多追求，更高的山，更多的钱，更多的东西。
But we know that over time, the mirror image of that, the pain of lack of accomplishment will also increase.
但我们知道，随着时间的推移，缺乏成就的痛苦也会增加。
This is the pleasure-pain relationship that we talked about earlier.
这就是我们之前谈到的快乐与痛苦的关系。
Andrew Huberman:
安德鲁·休伯曼：
So, in a few moments, I'm going to talk about how to think about healthy dopamine schedules, but I just want to take a step back for a second and talk a little bit about the flip side of dopamine.
因此，稍后我将讨论如何思考健康的多巴胺时间表，但我只想退后一步，谈谈多巴胺的另一面。
What happens after this so-called dopamine crash?
在所谓的多巴胺崩溃之后会发生什么？
What mechanisms are installed in us?
我们身上安装了哪些机制？
Because believe it or not, there are mechanisms that are installed in all of us that really put the complete and total break on dopamine, why they're there, and what they do, because you've experienced these before and there are actually ways that you can navigate these dopamine crashes or these intentional dopamine-suppression mechanisms in order to leverage healthier dopamine schedules and to feel more motivated.
因为无论你相信与否，我们所有人体内都安装了一些机制，真正彻底彻底打破了多巴胺的存在，它们为什么存在，它们做了什么，因为你以前经历过这些，而且实际上有一些方法可以让你驾驭这些多巴胺崩溃或这些有意的多巴胺抑制机制，以便利用更健康的多巴胺时间表并感到更有动力。
Andrew Huberman:
安德鲁·休伯曼：
Perhaps one of the most fundamental mechanisms in all humans is the neural circuitry designed for seeking out mates and for reproduction.
也许所有人类最基本的机制之一就是为寻找配偶和繁殖而设计的神经回路。
That's because the continuation of any one species is the primary driver for any species.
这是因为任何一个物种的延续都是任何物种的主要驱动力。
That's just the reality.
这就是现实。
Now, I'm removing all context here.
现在，我将删除此处的所有上下文。
So, whatever I say, of course, it's in on a backdrop of consensual, age appropriate, species appropriate, context appropriate, all of that.
所以，无论我说什么，当然，都是在双方同意、适合年龄、适合物种、适合背景的背景下进行的。
This is not about the sociology of reproduction and sex.
这与生殖和性的社会学无关。
This is about the biology.
这是关于生物学的。
The biology of sex in males and females, it doesn't matter if it's XX chromosome, XY chromosome, XXY, XYY, it doesn't matter.
男性和女性的性生物学，无论是XX染色体，XY染色体，XXY，XYY，都没关系。
The reality is that dopamine is released on anticipation and consummation of sex and reproduction.
事实上，多巴胺是在性和生殖的预期和完成时释放的。
Andrew Huberman:
安德鲁·休伯曼：
After orgasm, regardless of chromosomal background, there's a dramatic decrease in dopamine and an increase in a hormone called prolactin.
性高潮后，无论染色体背景如何，多巴胺都会急剧减少，而催乳素激素则会增加。
Now, prolactin is associated with milk let-down in lactating mothers.
现在，催乳素与哺乳期母亲的乳汁分泌不足有关。
It's also present in males.
它也存在于男性中。
In general, prolactin creates a sense of lethargy, of stillness, and lack of desire to move and lack of desire to pursue more of whatever released the dopamine.
一般来说，催乳素会让人产生一种昏昏欲睡、静止的感觉，缺乏运动的欲望，也缺乏追求更多释放多巴胺的东西的欲望。
Prolactin, in fact, sets the refractory period on a male's ability to mate again.
事实上，催乳素设定了雄性再次交配能力的不应期。
Now, this is going to vary tremendously from individual to individual.
现在，这因人而异。
There are data showing that it can vary tremendously from mate pairing to mate pairing.
有数据表明，不同的配偶配对之间的差异可能很大。
Andrew Huberman:
安德鲁·休伯曼：
The number one thing that releases dopamine is novelty.
释放多巴胺的第一件事就是新奇。
It is true that the refractory period is shortened by the introduction of novel mates.
确实，新配偶的引入会缩短不应期。
This was first shown in a classic experiment in, of all things, in chickens.
这首先是在鸡身上的一个经典实验中得到证实的。
This is called the Coolidge effect.
这称为柯立芝效应。
The story goes, and I believe it's a true story, it's actually in all the neuroendocrinology textbooks, so I believe it's true, is that President Calvin Coolidge was visiting a chicken farm.
这个故事是这样的，我相信这是一个真实的故事，它实际上出现在所有神经内分泌学教科书中，所以我相信这是真的，卡尔文·柯立芝总统正在参观养鸡场。
He was being taken around, and the person who was hosting the visit showed them a rooster — that was Coolidge and his wife were on the visit — and said, "This rooster copulates thousands of times per day." Mrs. Coolidge apparently elbowed President Coolidge and said, "You hear that?" like pointing out the prowess of this rooster.
他被带去参观，主持这次访问的人给他们看了一只公鸡——那是柯立芝和他的妻子来参观——并说：“这只公鸡每天交配数千次。”柯立芝夫人显然用肘击了柯立芝总统并说道：“你听到了吗？”就像指出这只公鸡的本领一样。
Andrew Huberman:
安德鲁·休伯曼：
Coolidge said, "Yeah, but let me ask you a question.
柯立芝说：“是的，但是让我问你一个问题。
Same hen or different hens?" It turns out it was different hens, and the reason is the introduction of a novel mate increases dopamine levels.
同一只母鸡还是不同的母鸡？”事实证明，这是不同的母鸡，原因是新伴侣的引入增加了多巴胺水平。
What's interesting about this is that after copulation, prolactin goes through the roof and prevents further copulation.
有趣的是，交配后，催乳素会飙升并阻止进一步的交配。
Dopamine crashes, but the introduction of some novelty shortens this.
多巴胺崩溃，但一些新奇事物的引入缩短了这一过程。
Now, this is not a ploy for people to change mates often.
现在，这不再是人们经常更换伴侣的策略。
What this is a story about the dopamine and prolactin system that also exists in humans.
这是一个关于人类中也存在的多巴胺和催乳素系统的故事。
Now, there are actually things that people in certain communities take in order to bypass these refractory periods.
现在，某些社区的人们实际上会采取一些措施来绕过这些不应期。
There's actually drugs that increase dopamine, suppress prolactin, and vice versa.
实际上有一些药物可以增加多巴胺，抑制催乳素，反之亦然。
There's actually another way to suppress prolactin.
实际上还有另一种方法可以抑制催乳素。
Andrew Huberman:
安德鲁·休伯曼：
Vitamin B6 is a fairly potent prolactin inhibitor, as is zinc.
维生素 B6 和锌一样，是一种相当有效的催乳素抑制剂。
If you look out there in the literature, and for those either in the wellness and sports performance community, a lot of the so-called testosterone boosters are actually combinations of vitamin B6 and zinc, which inhibit prolactin and by way of inhibiting prolactin increased dopamine.
如果您查阅文献，以及健康和运动表现领域的人士，您会发现许多所谓的睾酮增强剂实际上是维生素 B6 和锌的组合，它们会抑制催乳素，并通过抑制催乳素增加多巴胺。
So, they do have some functional effect in that regard.
所以，它们在这方面确实有一些功能作用。
They're not really increasing testosterone directly.
他们并没有真正直接增加睾丸激素。
They're suppressing prolactin levels.
它们抑制催乳素水平。
There are clinical conditions like hyperprolactinemia, which leads to massive decreases in libido, et cetera.
有一些临床病症，例如高催乳素血症，会导致性欲大幅下降等。
There are prescription drugs to treat hyperprolactinemia, which of course, you should always talk to an endocrinologist about those sorts of prescription drugs.
有治疗高催乳素血症的处方药，当然，您应该始终与内分泌科医生讨论此类处方药。
Andrew Huberman:
安德鲁·休伯曼：
So, it's interesting that this very basic mechanism of dopamine and prolactin, this motivation/no, no more motivation is a system that evolved for reproduction first, but that actually takes place and you can see elsewhere in the world.
所以，有趣的是，多巴胺和催乳素的这种非常基本的机制，这种动机/不，不再有动机是一个首先为了繁殖而进化的系统，但这种情况确实发生了，你可以在世界其他地方看到。
For instance, schizophrenia, a disease that has many different types and facets, but schizophrenia is a case often of hyperactivation of the dopamine system, so much so that it can make people feel high.
例如，精神分裂症，一种有许多不同类型和方面的疾病，但精神分裂症通常是多巴胺系统过度激活的情况，以至于让人感觉亢奋。
They hallucinate.
他们产生幻觉。
I mean, we're talking very, very high or dysregulated dopamine circuits in the brain.
我的意思是，我们谈论的是大脑中非常非常高或失调的多巴胺回路。
One of the treatments for schizophrenia are drugs that block dopamine receptors.
精神分裂症的治疗方法之一是阻断多巴胺受体的药物。
It's unfortunate.
很不幸。
There's so many people that are out on the street these days who have schizophrenia.
现在街上有很多患有精神分裂症的人。
Andrew Huberman:
安德鲁·休伯曼：
Some of whom are taking their meds, some of whom aren't.
其中一些人正在服用药物，另一些人则没有。
If you ever see somebody on the street that's doing what's like a lip smacking and writhing, it's actually called tardive dyskinesia.
如果你在街上看到有人做类似咂嘴和扭动的动作，这实际上被称为迟发性运动障碍。
This is a movement disorder that's created by taking these antidopaminergic drugs.
这是因服用这些抗多巴胺能药物而引起的运动障碍。
So, you can imagine these antidopaminergic, drugs while being very effective in suppressing hallucinations, they create these movement problems because of dopamine's importance for the movement circuitry, so-called pyramidal circuitry, for the aficionados.
因此，您可以想象这些抗多巴胺能药物虽然在抑制幻觉方面非常有效，但它们会产生这些运动问题，因为多巴胺对于运动回路（对于爱好者而言，即所谓的锥体回路）很重要。
In addition, you sometimes see in males that take these drugs, drugs like haloperidol and the other dopamine blockers, that they actually develop breast tissue, gynecomastia.
此外，有时您会发现服用这些药物（例如氟哌啶醇和其他多巴胺阻滞剂）的男性实际上会发育出乳腺组织，即男性乳房发育症。
Andrew Huberman:
安德鲁·休伯曼：
So, the development of male breast tissue is because of the elevated levels of prolactin because they're suppressing their dopamine so much.
因此，男性乳腺组织的发育是由于催乳素水平升高所致，因为它们极大地抑制了多巴胺。
Now that's a really extreme case, but maybe perhaps if you see somebody engaging in these very strange face writhing and body writhing behaviors, that's actually not a consequence of their mental illness.
这是一个非常极端的例子，但也许如果你看到有人做出这些非常奇怪的面部扭动和身体扭动行为，这实际上并不是他们精神疾病的结果。
That's a consequence most often of the drugs that they're taking to treat the mental illness.
这是他们服用治疗精神疾病的药物最常见的结果。
Those are side effects of those drugs.
这些是这些药物的副作用。
Now, prolactin is increased any time we have some really heightened intense experience.
现在，只要我们有一些真正高度紧张的体验，催乳素就会增加。
It's not just released after sex and reproduction.
它不仅仅在性交和繁殖后释放。
Prolactin is released after some major event.
一些重大事件后会释放催乳素。
It's actually responsible for some of postpartum depression, for different types of the let-down, the low.
它实际上是导致一些产后抑郁症、不同类型的失望、情绪低落的原因。
Andrew Huberman:
安德鲁·休伯曼：
I can distinctly remember that after finals or after publishing a big paper, I would be very, very happy.
我清楚地记得，期末考试之后或者发表一篇大论文之后，我会非常非常高兴。
But then I'd find that, "Oh, what next?" or things might seem a little bit dimmed or dulled out for the next day or so, or the following week.
但后来我发现，“哦，接下来怎么办？”或者在接下来的一天或接下来的一周，事情可能会显得有点暗淡或乏味。
The time scales on these are going to vary because some people release a lot of dopamine for a very long time in response to something great and other people have a quick inflection of dopamine and then they're back to feeling not so great.
这些的时间尺度会有所不同，因为有些人会在很长一段时间内释放大量多巴胺来应对一些伟大的事情，而另一些人的多巴胺会迅速变化，然后他们又会感觉不太好。
It really varies from person to person.
这确实因人而异。
In fact, long ago, as I learned about dopamine reward circuitry and the relationship between dopamine and prolactin, I started to leverage this.
事实上，很久以前，当我了解多巴胺奖励回路以及多巴胺和催乳素之间的关系时，我就开始利用这一点。
Believe it or not, after some major event, I would take a couple hundred milligrams of vitamin B6.
不管你信不信，在一些重大事件之后，我会服用几百毫克维生素 B6。
Andrew Huberman:
安德鲁·休伯曼：
I think for people who have diabetic neuropathy, you need to be careful with vitamin B6.
我认为对于患有糖尿病神经病变的人来说，服用维生素B6需要小心。
Check with your doctor.
请咨询您的医生。
I was told, although I haven't found the literature on this, that it can in, some cases, exacerbate peripheral neuropathy.
有人告诉我，虽然我还没有找到这方面的文献，但在某些情况下，它会加剧周围神经病变。
But for most people, it's thought to be reasonably safe, but again, always check with your physician.
但对于大多数人来说，它被认为是相当安全的，但同样，请务必咨询您的医生。
But I would take some B6 to offset some of that low.
但我会服用一些 B6 来抵消其中的一些低点。
Actually, I don't know if it was subjective or not, but it seemed to have somewhat of a positive effect.
其实我不知道这是否是主观的，但似乎有一些积极的影响。
I also started just internalizing the fact that dopamine is so subjective.
我也开始内化多巴胺是如此主观的事实。
There are objective aspects to dopamine and how much is released, but there's also some subjective effects to dopamine.
多巴胺及其释放量有客观的影响，但多巴胺也有一些主观的影响。
Andrew Huberman:
安德鲁·休伯曼：
So, one of the things that you can do in order to generally just be a happier person, especially if you're a person in pursuit of long-term goals of any kind, is the longer that you can extend that positive phase of the dopamine release and the more that you can blunt the pain response to that, the better.
因此，为了成为一个更快乐的人，你可以做的一件事就是，特别是如果你是一个追求任何长期目标的人，你可以将多巴胺释放的积极阶段延长得越长，并且你可以越多地减弱对此的疼痛反应，就越好。
You can actually do this cognitively.
你实际上可以通过认知来做到这一点。
I used to joke with my lab that when we'd publish a paper, I would get really excited, but I wouldn't allow myself to get too excited.
我曾经和我的实验室开玩笑说，当我们发表论文时，我会非常兴奋，但我不允许自己太兴奋。
Andrew Huberman:
安德鲁·休伯曼：
What I wanted to do instead and, what I've still tried to do, is try and extend the arc of that positive experience as long as I possibly can simply by thinking back like, "Oh, that was really cool.
相反，我想做的，也是我一直在尝试做的，就是尽可能地延长这种积极体验的范围，只要我能简单地回想一下，“哦，那真的很酷。
I really enjoyed doing that work.
我真的很喜欢做这项工作。
I really enjoyed the discovery.
我真的很喜欢这个发现。
I really enjoyed doing that with the people that I was working with at the time.
我真的很喜欢和当时和我一起工作的人一起做这件事。
What a pleasure that was." I can get this very easily from pictures of people and things like Costello that I really enjoy, trips that I've taken.
那是多么愉快的事啊。”我可以很容易地从我真正喜欢的人和事物的照片中得到这一点，比如我真正喜欢的科斯特洛，以及我参加过的旅行。
So, you can extend pleasure without having to engage in the behavior over and over.
因此，您无需一遍又一遍地参与这种行为，即可获得快乐。
That's extending the arc of that dopamine release.
这延长了多巴胺释放的弧度。
As well, it offsets some of the pain of not having that experience occur over and over and over again.
同样，它也抵消了一些因没有一次又一次经历这种经历而带来的痛苦。
Andrew Huberman:
安德鲁·休伯曼：
Now, for the high performers out there, you're probably familiar with this.
现在，对于表现出色的人来说，您可能对此很熟悉。
Many people who have a big achievement, their first thoughts are, "Well, now what?
许多取得巨大成就的人，他们的第一个想法是：“那么，现在怎么办？
What am I going to do next?
接下来我要做什么？
How am I ever going to exceed that?" Indeed, many people who are very high on this dopamine sensation and novelty-seeking scale are prone to addiction.
我怎样才能超越这个呢？”事实上，许多多巴胺感觉和寻求新奇程度非常高的人很容易上瘾。
They're prone to the rabid pursuit of external goals, of exteroception to the neglect of these internal mechanisms that allow them to feel calm and happy.
他们倾向于狂热地追求外部目标和外感受，而忽视了这些让他们感到平静和快乐的内部机制。
Andrew Huberman:
安德鲁·休伯曼：
So, for people that are very driven, very motivated, adopting a practice of being able to engage in the here-and-now, the almond-type practices we talked about earlier, of learning how to achieve a really good night's sleep on a regular basis through tools and mechanisms I talked about in previous podcasts gives us balance to the pleasure-seeking and offsetting of pain and the pleasure in the here-and-now.
因此，对于那些非常有动力、非常有动力的人来说，采用能够参与此时此地的实践，我们之前讨论过的杏仁型实践，学习如何通过我在之前的播客中谈到的工具和机制定期获得真正良好的睡眠，可以让我们在寻求快乐和抵消此时此地的痛苦和快乐之间取得平衡。
So, pleasure is really two things.
所以，快乐实际上是两件事。
It's a joy in pursuit, but it's also the joy in what you have.
这是一种追求的快乐，也是一种拥有的快乐。
Andrew Huberman:
安德鲁·休伯曼：
There's a beautiful model of emotional development that was developed by Allan Schore, professor at UCLA and psychiatrist, that talks about some of the basics of good infant-parent attachment, where good parenting that leads to healthy adult relationships and emotion regulation tends to include both sides of this dopamine and serotonin spectrum.
加州大学洛杉矶分校教授兼精神病学家艾伦·肖尔 (Allan Schore) 开发了一个美丽的情感发展模型，该模型讨论了良好的婴儿与父母依恋的一些基础知识，其中良好的养育方式会导致健康的成人关系和情绪调节，往往包括多巴胺和血清素谱的两侧。
You talk about the relationship between child and parent, typically it was the mother, but also father, where you can get the child really excited by squealing and ramping them up or talking about something or ice cream or play and the kid gets very excited.
你谈论孩子和父母之间的关系，通常是母亲，但也有父亲，你可以通过尖叫、提高他们的情绪或谈论某事、冰淇淋或玩耍来让孩子非常兴奋，孩子会变得非常兴奋。
Andrew Huberman:
安德鲁·休伯曼：
That's the dopaminergic system, the anticipation of something that's coming, but as well, engaging with children in a way that's really about everything that you have right in the here-and-now.
这就是多巴胺能系统，对即将发生的事情的预期，但同时，以一种真正关乎你此时此地所拥有的一切的方式与孩子们互动。
The reading of the book; kids always seem to ask one more time, one more.
书的阅读；孩子们似乎总是一遍又一遍地问。
They seem to want more of the things that they enjoy, but really engaging with them in a way that increases their sense of pleasure for what's right there, as well as giving them a lot of things to be excited about and positive anticipation.
他们似乎想要更多他们喜欢的东西，但真正与他们接触的方式会增加他们对现有事物的愉悦感，并给予他们很多值得兴奋和积极期待的东西。
Now, having worked years ago with at-risk kids and also with young kids at summer camps and things like that, one of the things that you learn is you never say maybe to a kid about a reward.
现在，多年前与高危儿童以及夏令营中的年幼孩子一起工作过，你学到的一件事是你永远不会对孩子说奖励。
Andrew Huberman:
安德鲁·休伯曼：
If you say, "We might have ice cream later," you are essentially saying, "We are having ice cream." They don't hear the maybe part, and it turns out adults don't either.
如果你说，“我们稍后可能会吃冰淇淋”，那么你实际上是在说，“我们正在吃冰淇淋。”他们听不到可能的部分，结果成年人也听不到。
It's really interesting.
这真的很有趣。
There's something called reward-prediction error.
有一种叫做奖励预测错误的东西。
I've talked about this before, but I haven't really talked about it deeply in the context of the dopamine system.
我之前已经讨论过这个问题，但是我还没有真正深入地讨论过多巴胺系统。
Dopamine, as I've said, is involved in anticipation, of wanting, not of having.
正如我所说，多巴胺与期待、想要有关，而不是与拥有有关。
It's involved in motivation toward the thing that you want, and it biases us towards action.
它涉及到你想要的东西的动机，它使我们偏向于行动。
Reward-prediction error equals the actual amount of dopamine that's released in response to something versus, minus the amount that's expected.
奖励预测误差等于响应某事而释放的多巴胺的实际量减去预期的量。
Okay?
好的？
Andrew Huberman:
安德鲁·休伯曼：
So, if you tell a kid, "We might have ice cream," they hear, "We're going to have ice cream," and they expect it.
所以，如果你告诉一个孩子，“我们可能会吃冰淇淋，”他们会听到，“我们会吃冰淇淋，”他们会期待它。
If you later say, "Well, we're not going to have ice cream," and I said, "Maybe," that's actually going to lead to a much bigger crash in dopamine.
如果你后来说，“好吧，我们不会吃冰淇淋了，”我说，“也许吧，”这实际上会导致多巴胺的大幅下降。
It's going to lead to a negative signal, a punishment signal.
这将导致一个负面信号，一个惩罚信号。
It's going to, literally going to feel like pain.
从字面上看，它会感觉像疼痛。
So, kids, you can leverage this.
所以，孩子们，你们可以利用这一点。
If your parents say maybe, they're effectively telling your dopamine system absolutely.
如果你的父母说也许，他们实际上是在告诉你的多巴胺系统绝对。
Now, adults are like this too.
现在大人也是这样。
If we think something might happen and it doesn't happen, there's a big crash in our affect, our emotionality.
如果我们认为某件事可能会发生，但它并没有发生，我们的情感和情绪就会严重崩溃。
That's because that dopamine system goes from firing about three to four times per second to about 10 or 15 times per second, in the possibility that something might happen.
这是因为多巴胺系统从每秒发射约三到四次到每秒发射约 10 或 15 次，以防发生某些事情。
Andrew Huberman:
安德鲁·休伯曼：
Possibility is deeply woven into our biology of the dopamine and motivation system as a way for us, presumably, in ancient times to explore novel territories and get a sense that maybe there's water there, maybe there are mates there, maybe there's better food there, maybe there' resources there.
可能性深深地融入了我们的多巴胺和动机系统的生物学中，大概是我们在古代探索新领域并获得一种感觉的一种方式：那里可能有水，也许那里有伴侣，也许那里有更好的食物，也许那里有资源。
The maybe is an important thing that — in language terms, maybe means maybe, but in neurobiological terms, maybe means perhaps there's going to be the surprise of an even bigger dopamine reward.
“也许”是一件很重要的事情——用语言术语来说，“也许”意味着“也许”，但用神经生物学术语来说，“也许”意味着也许会带来更大的多巴胺奖励的惊喜。
The one thing dopamine loves more than anything else is surprise.
多巴胺最喜欢的一件事就是惊喜。
Andrew Huberman:
安德鲁·休伯曼：
When we get something positive — we go to the mailbox, we're expecting some bills, and you open it up and you get a letter from somebody you haven't thought about in a long time and you adore that person — that's a huge dopamine release.
当我们得到一些积极的东西时——我们去邮箱，期待一些账单，然后你打开它，你会收到一封来自你很久没有想起的人的来信，你崇拜那个人——这会释放出大量的多巴胺。
It actually triggers neuroplasticity.
它实际上触发了神经可塑性。
You probably never forget that because of the way that dopamine gates plasticity.
你可能永远不会忘记这一点，因为多巴胺控制可塑性的方式。
When we get a surprise of something that we didn't want, also, it creates plasticity.
当我们对不想要的东西感到惊讶时，它也会产生可塑性。
So, the surprise, novelty, motivation and reward, they're all woven into this package that we call dopamine.
所以，惊喜、新奇、动力和奖励，它们都融入到我们称之为多巴胺的这个包中。
The cool thing is you can actually regulate this whole system in a way that will steer you, or lean you, towards more positive anticipation of things in life and less disappointment.
很酷的是，你实际上可以以某种方式调节整个系统，引导你或让你对生活中的事情有更积极的预期，减少失望。
Andrew Huberman:
安德鲁·休伯曼：
It's simply a matter of adjusting what we call the dopamine schedule.
这只是调整我们所说的多巴胺时间表的问题。
Okay, a couple things before we continue.
好的，在我们继续之前先讲几件事。
We're going to talk about attention deficit in a few minutes, but before that, I want to talk about something that I've mentioned before in previous podcasts, but that you may not be aware of, and if you're aware of, you may still be doing, which is severely injuring your ability to release dopamine.
几分钟后我们将讨论注意力缺陷，但在此之前，我想谈谈我之前在之前的播客中提到过的一些事情，但你可能没有意识到，如果你意识到了，你可能仍在这样做，这严重损害了你释放多巴胺的能力。
It's creating a sense of disappointment in ways that are most likely hurting you mentally and physically.
它以最有可能伤害你的精神和身体的方式制造一种失望感。
That's the blunting of dopamine by viewing light in the middle of the night.
这是因为半夜看光会减弱多巴胺的分泌。
Andrew Huberman:
安德鲁·休伯曼：
I realize this is not a discussion about sleep and circadian rhythms, but the data now are so strong showing that viewing bright light from about 10:00 p.m.
我意识到这不是关于睡眠和昼夜节律的讨论，但现在的数据非常有力地表明，从晚上 10:00 左右观看明亮的光线可能会影响睡眠。
to 4:00 a.m.
至凌晨 4:00
too often triggers activation of this circuit called the habenula.
过于频繁地触发称为缰核的回路的激活。
So, it goes from your retina to a structure called the habenula, H-A-B-E-N-U-L-A.
因此，它从您的视网膜延伸到称为缰核 (H-A-B-E-N-U-L-A) 的结构。
And then from the habenula to some of this reward circuitry, and it suppresses the activation of the reward circuitry, not just in that moment, but to things that you normally positively anticipate and pursue.
然后从缰核到某些奖励回路，它会抑制奖励回路的激活，不仅在那一刻，而且对你通常积极预期和追求的事物也如此。
The reason I bring this up now is because I haven't really gone into depth on the dopamine system before.
我现在提出这个问题是因为我之前还没有真正深入了解多巴胺系统。
Now you understand you have this very precious reward system that's a double-edged sword.
现在您知道您拥有这个非常宝贵的奖励系统，它是一把双刃剑。
It needs to be taken care of and treated well.
它需要得到很好的照顾和治疗。
Andrew Huberman:
安德鲁·休伯曼：
You want to use it but not overuse it, et cetera.
你想使用它，但不要过度使用它，等等。
But getting bright light exposure in the middle of the night is reducing your capacity to release dopamine.
但在半夜暴露在强光下会降低你释放多巴胺的能力。
So, it's not just about the sleep that you're not getting in that time.
所以，这不仅仅是你那段时间没有睡好的问题。
It's also that you're not getting the dopamine that would otherwise be available to you.
此外，您还没有获得原本可以利用的多巴胺。
Think of light in the middle of the night as antagonist, as a blocker of dopamine.
将半夜的光视为拮抗剂，即多巴胺的阻断剂。
Maybe that'll help you.
也许这会对你有帮助。
If you're somebody who has to work in the middle of the night and you want to bypass this dopamine suppression, please see the episode about jet lag and shift work, because there are a lot of tips there that will allow you to do that.
如果你是一个必须在半夜工作的人，并且你想绕过这种多巴胺抑制，请观看有关时差和轮班工作的剧集，因为那里有很多提示可以帮助你做到这一点。
Andrew Huberman:
安德鲁·休伯曼：
In order to understand how to control the dopamine system, how to leverage it for a better life, you need to understand the results of a very important experiment.
为了了解如何控制多巴胺系统，如何利用它来改善生活，您需要了解一个非常重要的实验的结果。
This experiment was able to separate pleasure from motivation.
这个实验能够将快乐与动机分开。
It's a very simple, but like many simple experiments, a very elegant experiment.
这是一个非常简单的实验，但就像许多简单的实验一样，也是一个非常优雅的实验。
What they did, and this has now been done in animals and in humans; they offered rats food.
他们所做的，现在已经在动物和人类身上做了；他们给老鼠提供食物。
It was a food that they particularly liked, and the animals would lever press for a pellet of food, classic experiment.
这是它们特别喜欢的食物，动物们会用杠杆挤压食物颗粒，这是经典的实验。
They'd eat the food and they presumably liked the food because they were motivated to press the lever and eat it.
他们会吃这些食物，并且他们可能喜欢这些食物，因为他们有动力按下控制杆并吃掉它。
Great.
伟大的。
They took other rats.
他们带走了其他老鼠。
They eliminated the dopamine neurons.
他们消除了多巴胺神经元。
Andrew Huberman:
安德鲁·休伯曼：
You can do this by injection of a neurotoxin that destroys these neurons.
您可以通过注射破坏这些神经元的神经毒素来做到这一点。
So, they actually had no dopamine in their brain.
所以，他们的大脑中实际上没有多巴胺。
They have no ability to release dopamine, and they gave them a lever.
他们没有释放多巴胺的能力，他们给了他们一个杠杆。
The rats would sit there and they'd hit the lever and they'd eat the food.
老鼠会坐在那里，按下控制杆，然后吃掉食物。
They'd still enjoyed the food.
他们仍然很享受这里的食物。
So, you say, "Well, okay, so dopamine isn't involved in motivation and it isn't involved in pleasure." No, it absolutely is.
所以，你说，“好吧，所以多巴胺不涉及动机，也不涉及快乐。”不，绝对是。
They could still enjoy the food, but if they moved the rat literally one body-length away from the lever, what they found was the animals that had dopamine would move over to the lever, press it, and eat.
他们仍然可以享受食物，但如果他们将老鼠从杠杆上移开一身长，他们发现含有多巴胺的动物会移到杠杆上，按下它，然后吃东西。
The rats that did not have dopamine available to them wouldn't even move one body-length, one rat-length, to the lever in order to press it and get the food.
没有多巴胺的老鼠甚至不会将一个身体的长度，一个老鼠的长度移动到杠杆上，以便按下它并获取食物。
Andrew Huberman:
安德鲁·休伯曼：
Dopamine therefore is not about the ability to experience pleasure, it is about motivation for pleasure.
因此，多巴胺与体验快乐的能力无关，而是与快乐的动机有关。
This has been repeated in humans in a variety of different scenarios.
这已经在人类身上在各种不同的场景中重复出现。
You can't really do the lever press thing quite as easily, but we know that people that have low levels of dopamine are simply less motivated, even though they can achieve pleasure.
你确实不能那么容易地按下杠杆，但我们知道，多巴胺水平低的人即使可以获得快乐，但他们的积极性较低。
This has serious ramifications for the fact that now "pleasure," or ways to induce things that we believe give us pleasure, are everywhere and they're within reach.
这产生了严重的影响，因为现在“快乐”，或者诱导我们相信给我们带来快乐的事物的方法，无处不在，而且触手可及。
We don't have to forage for our food.
我们不必寻找食物。
There's lot of highly processed, high-sugar, high-fat foods.
有很多精加工、高糖、高脂肪的食物。
There's also foods that are healthy that taste good, and hopefully they're pretty easy to get, although different people have different access to things, of course.
当然，还有一些健康、味道好的食物，希望它们很容易获得，尽管不同的人有不同的获取途径。
Andrew Huberman:
安德鲁·休伯曼：
But dopamine isn't about the ability to experience pleasure, it's about how motivated you are to reach those pleasures.
但多巴胺与体验快乐的能力无关，而是与你获得这些快乐的动力有关。
So, many of you are probably thinking, "Wow, I'm not a very motivated person.
所以，你们中的许多人可能会想，“哇，我不是一个很有动力的人。
You talk about the one kind of procrastination earlier.
你刚才谈到了一种拖延症。
What about when I just feel "meh" about life?" Now, for some of you, there may be a real clinical depression, and you should talk to a professional.
当我对生活感到“嗯”的时候呢？”现在，对于你们中的一些人来说，可能存在真正的临床抑郁症，您应该咨询专业人士。
There are very good prescription drugs that can really help people.
有非常好的处方药可以真正帮助人们。
There's also great nondrug treatments of psychotherapy and other treatments that are being developed, in addition to psychotherapy and the various kinds of psychoanalysis, et cetera, that one can use.
除了心理治疗和各种精神分析等可供使用之外，还有很棒的心理治疗非药物治疗和正在开发的其他治疗方法。
Andrew Huberman:
安德鲁·休伯曼：
I think the data really point to the fact that a combination of pharmacology and talk therapies are generally best.
我认为数据确实表明了这样一个事实：药理学和谈话疗法的结合通常是最好的。
There are a huge range of these things.
这些东西的种类繁多。
I know many of you are in these professions.
我知道你们很多人都从事这些职业。
We're not going to talk about that right now.
我们现在不讨论这个。
There is a compound that's interesting in the supplement space that isn't Mucuna pruriens, L-dopa — it's not L-tyrosine — that isn't promoting massive releases of dopamine, or even dopamine alone, but a combination of dopamine and serotonin.
在补充剂领域有一种有趣的化合物，它不是黧豆、左旋多巴，也不是左旋酪氨酸，它不会促进多巴胺的大量释放，甚至不会单独促进多巴胺的释放，而是多巴胺和血清素的组合。
It's an intriguing molecule.
这是一个有趣的分子。
It's sold over the counter.
它在柜台出售。
Again, you have to check with your healthcare provider before you would take anything or remove anything.
同样，在拿走任何东西或移除任何东西之前，您必须先咨询您的医疗保健提供者。
That's very important, but it's phenylethylamine, or PEA.
这非常重要，但它是苯乙胺，即 PEA。
Andrew Huberman:
安德鲁·休伯曼：
PEA, or beta-phenylethylamine, releases dopamine at low levels, but also serotonin at low levels.
PEA（即β-苯乙胺）会释放低水平的多巴胺，也会释放低水平的血清素。
So, it's a cocktail of the motivation molecules as well as the here-and-now molecules.
所以，它是动机分子和此时此地分子的混合物。
People's response to this varies widely, but many people report feeling heightened sense of mental acuity, wellbeing, et cetera.
人们对此的反应差异很大，但许多人表示感觉精神敏锐度、幸福感等等都增强了。
It is a bit of a stimulant, like anything that triggers activation, the dopamine and norepinephrine pathway, but it is an interesting supplement.
它有点像兴奋剂，就像任何触发多巴胺和去甲肾上腺素途径激活的东西一样，但它是一种有趣的补充剂。
I actually haven't tried it before, so I can't report on my own experiences.
事实上我之前没有尝试过，所以我无法报告我自己的经历。
I will point you however to examine.com.
不过，我会引导您访问 exam.com。
It wouldn't be a Huberman Lab podcast episode if I didn't point you to examine.com, this incredible free resource where you can put in any supplement and it will tell you the human effect matrix.
如果我没有引导您访问 Examining.com，那么它就不会是 Huberman Lab 播客节目，这是一个令人难以置信的免费资源，您可以在其中添加任何补充，它会告诉您人类效应矩阵。
Andrew Huberman:
安德鲁·休伯曼：
It'll point you to the various studies.
它会向您指出各种研究。
We always provide a link to this in the caption.
我们总是在标题中提供指向此内容的链接。
It's an amazing resource so you can go there to explore more.
这是一个很棒的资源，所以您可以去那里探索更多。
But I haven't talked about beta-phenylethylamine before in previous podcasts.
但我之前在之前的播客中没有谈论过β-苯乙胺。
I wanted to add it to the list of things that tap into the dopamine system that are in this, I guess we call it now, the supplementation space.
我想将它添加到利用多巴胺系统的事物列表中，我想我们现在称之为补充空间。
I personally am fascinated by these supplements and the things that exist out there that are nonprescription that seem to, at least in some people, have positive effects.
我个人对这些补充剂和那些非处方药很感兴趣，至少对某些人来说，它们似乎有积极的作用。
For instance, last episode, we talked about acetyl-L-carnitine, which there are several papers that report antidepressant effects as well as positive effects on other things, sperm health, ovarian health, et cetera.
例如，上一集我们谈到了乙酰左旋肉碱，有几篇论文报道了它的抗抑郁作用以及对精子健康、卵巢健康等其他方面的积极影响。
Andrew Huberman:
安德鲁·休伯曼：
I learned from a colleague that acetyl-L-carnitine in Europe is actually a prescription drug.
我从同事那里了解到，乙酰左旋肉碱在欧洲实际上是一种处方药。
In the U.S., it's sold over the counter.
在美国，它在柜台出售。
So, I guess depending on where you're listening to this, the availability might vary.
因此，我想根据您在哪里收听此内容，可用性可能会有所不同。
As always, I put the caveat, you have to check with your healthcare provider if it's right for you.
与往常一样，我警告您，您必须咨询您的医疗保健提供者是否适合您。
But I'm fascinated by the fact that these things exist and that they lie somewhere between prescription drugs and doing nothing.
但令我着迷的是，这些东西确实存在，而且它们介于处方药和无所事事之间。
That makes them interesting compounds.
这使得它们成为有趣的化合物。
I think that PEA, beta-phenylethylamine, is yet another one of such compounds.
我认为 PEA（β-苯乙胺）是另一种此类化合物。
I'm going to talk a lot about attention deficit and attention deficit hyperactivity disorder in a future episode, but I do want to mention it today in the context of dopamine and impulsivity.
我将在以后的节目中详细讨论注意力缺陷和注意力缺陷多动障碍，但今天我确实想在多巴胺和冲动的背景下提及它。
Andrew Huberman:
安德鲁·休伯曼：
So, ADHD or ADD, so attention deficit hyperactivity disorder, ADD, are clinical diagnoses.
因此，ADHD 或 ADD，注意力缺陷多动障碍，ADD，都是临床诊断。
I think a lot of people nowadays walk around and say, "I have ADD," or "You have ADD." Indeed, one can create ADD by attention switching all the time.
我想现在很多人都会说，“我有注意力缺陷障碍”，或者“你有注意力缺陷障碍”。事实上，一个人可以通过一直转移注意力来创造ADD。
I'm a big fan of Cal Newport.
我是加州纽波特的忠实粉丝。
He wrote the book "Deep Work." I believe he was the one who said, "Context switching is terrible for the brain." It's like the worst thing for the brain, because then the brain learns to context switch.
他写了《深度工作》一书。我相信他就是那个说“上下文切换对大脑来说很糟糕”的人。这对大脑来说是最糟糕的事情，因为这样大脑就会学会上下文切换。
Real deep work, productivity, learning of all kinds, good relationships of all kinds really come from depth of experience, not from breadth of experience within the moment.
真正的深度工作、生产力、各种学习、各种良好的关系确实来自于经验的深度，而不是来自当下经验的广度。
Andrew Huberman:
安德鲁·休伯曼：
So, I think it's important to know that there's clinical ADHD and ADD, and then there's the kind that people are inducing through distraction and social media and phones, et cetera.
所以，我认为重要的是要知道有临床注意力缺陷多动症和注意力缺失症，还有人们通过分心、社交媒体和电话等诱发的注意力缺陷多动症。
Those can sometimes lead to clinical ADHD and ADD, but I want to talk about ADHD and ADD in kids just briefly.
这些有时会导致临床注意力缺陷多动症和注意力缺陷障碍，但我想简单谈谈儿童的注意力缺陷多动症和注意力缺陷障碍。
The drugs that are normally given to treat those conditions, ADHD and ADD, are things like Adderall, things that have very amphetamine-like qualities and structures.
通常用于治疗注意力缺陷多动症（ADHD）和注意缺陷多动症（ADD）的药物是阿得拉（Adderall）之类的药物，其性质和结构与安非他命非常相似。
You might ask, "Why would they do that?" Well, it turns out that in kids, these activate that forebrain circuitry, the brake that exists on the deeper mesolimbic circuitry.
你可能会问：“他们为什么要这么做？”事实证明，在儿童中，这些会激活前脑回路，即存在于更深的中边缘回路上的制动器。
So, as you recall, there's the VTA and nucleus accumbens — that's the accelerators on dopamine.
所以，正如你所记得的，有腹侧被盖区和伏隔核——它们是多巴胺的加速器。
Andrew Huberman:
安德鲁·休伯曼：
And then there's the prefrontal cortex, which acts as a brake and can limit impulsivity.
然后是前额叶皮层，它起到刹车的作用，可以限制冲动。
Those drugs tend to increase the activity of neurons in that pathway, the prefrontal cortex, and it reduces impulsivity.
这些药物往往会增加该通路（前额皮质）中神经元的活动，并减少冲动。
In fact, there's experiment described in the book "The Molecule of More," which is really interesting, where they looked at impulsivity in obese children.
事实上，《更多的分子》一书中描述了一个非常有趣的实验，他们观察了肥胖儿童的冲动行为。
They did this experiment in a safe way that they looked at kids, both obese kids and nonobese kids, and their willingness to cross a very busy highway.
他们以一种安全的方式进行了这个实验，观察了孩子们，包括肥胖的孩子和非肥胖的孩子，以及他们穿越非常繁忙的高速公路的意愿。
It turns out that the obese kids got hit by cars more often than nonobese children.
事实证明，肥胖的孩子比非肥胖的孩子更容易被汽车撞到。
It turns out this was a virtual reality experiment, and it had nothing to do with the fact that they were obese or limitations on movement or speed of movement.
事实证明，这是一个虚拟现实实验，与他们的肥胖或运动或运动速度的限制无关。
Andrew Huberman:
安德鲁·休伯曼：
It was that the obese children were more impulsive in a variety of contexts, not just in this virtual crossing the street thing.
肥胖儿童在各种情况下都更加冲动，而不仅仅是在虚拟的过马路事件中。
It turns out the data point to the fact that impulsivity at age 10 is actually predictive of overeating disorders at a later stage in life.
事实证明，数据表明，10 岁时的冲动实际上预示着晚年的暴饮暴食症。
So, some of these drugs that are designed to create heightened activity in the braking system, the decelerator of the reward pathway are designed to reduce impulsivity, because they suppress the release of dopamine and hopefully they allow children and when they become adults to better control the schedule of dopamine release.
因此，其中一些药物旨在增强制动系统的活动，奖励途径的减速器旨在减少冲动，因为它们抑制多巴胺的释放，希望它们能让儿童以及成年后更好地控制多巴胺的释放时间表。
Andrew Huberman:
安德鲁·休伯曼：
So, now let's talk about what is a dopamine schedule and how you can leverage this in order to have heightened levels of motivation, but not get so much dopamine that you're experiencing a crash afterwards.
那么，现在让我们来谈谈什么是多巴胺时间表，以及如何利用它来提高动力水平，但又不会获得过多的多巴胺，以免事后崩溃。
Also, so that you can experience heightened pleasure from the various pursuits that you are engaged in life.
此外，这样您就可以从生活中从事的各种追求中体验到更高的乐趣。
I know many of you are interested in tools that will allow you to be more motivated, to focus longer, sleep better.
我知道你们中的许多人都对能让您更有动力、更专注、睡得更好的工具感兴趣。
That's really what the Huberman Lab podcast is all about, but always framed in the context of neurobiological principles and objective mechanisms.
这确实是休伯曼实验室播客的全部内容，但始终以神经生物学原理和客观机制为背景。
Andrew Huberman:
安德鲁·休伯曼：
There are some tools that we can apply to the dopamine system and motivation that can really improve our ability to stay in pursuit of things as well as enjoy things after we've achieved our goals, or even route to our goals.
我们可以将一些工具应用于多巴胺系统和动机，这些工具可以真正提高我们继续追求事物的能力，以及在实现目标后享受事物的能力，甚至可以实现我们的目标。
Here's the key principle.
这是关键原则。
Dopamine is very subjective, meaning you can either allow yourself to experience the pleasure of reaching a milestone, of achieving some craving, or not.
多巴胺是非常主观的，这意味着你可以让自己体验达到里程碑、实现某种渴望的快乐，也可以不体验。
Now, that won't work in the extreme cases of drugs like cocaine and amphetamine, but it's actually pretty powerful what one can do with the subjective system.
现在，这在可卡因和安非他明等毒品的极端情况下不起作用，但实际上人们可以用主观系统做的事情非常强大。
Andrew Huberman:
安德鲁·休伯曼：
In fact, I'm going to describe you an experiment that highlights just how powerful the subjective readout, or the subjective interpretation, of a given experience really can be, even at the level of pharmacology.
事实上，我将向您描述一个实验，该实验强调了对给定体验的主观读出或主观解释确实有多么强大，即使在药理学层面也是如此。
I love examples of subjective effects over things that would otherwise seem hardwired, because they really illustrate the interplay between our cognition, our belief system, and what would otherwise be these just plug-and-chug mechanisms of you eat X amount of chocolate, or you drink X amount of water after being water-deprived for a certain amount of time, and you get X amount of dopamine.
我喜欢主观影响的例子，因为它们确实说明了我们的认知、我们的信仰系统之间的相互作用，否则这些只是即插即用的机制，比如你吃了X量的巧克力，或者你在缺水一段时间后喝了X量的水，然后你得到了X量的多巴胺。
Here's the experiment.
这是实验。
The experiment was just published on March 18, 2021, so very recently.
该实验于 2021 年 3 月 18 日刚刚发表，距离最近。
Andrew Huberman:
安德鲁·休伯曼：
The title of the experiment is "Expectation for stimulant type modifies caffeine's effects on mood and cognition." This was done in college students and it's a fascinating study.
该实验的标题是“对兴奋剂类型的期望会改变咖啡因对情绪和认知的影响”。这是在大学生中进行的，这是一项有趣的研究。
What they did is they gave college students either placebo, essentially nothing, or 200 milligrams of caffeine.
他们所做的就是给大学生服用安慰剂（基本上什么也没有），或者给大学生 200 毫克咖啡因。
Two hundred milligrams of caffeine is about what's in a typical coffee, like a medium coffee that you would buy, a drip coffee or a coffee that you'd make at home.
200 毫克咖啡因大约是一杯典型咖啡的含量，例如您购买的中度咖啡、滴滤咖啡或您在家制作的咖啡。
It's a fair amount of caffeine.
这是相当数量的咖啡因。
If you were to take it in pill form, it would definitely make you feel more alert unless you were one of those mutants, literally mutants, that is insensitive to caffeine.
如果你以药丸的形式服用它，它肯定会让你感觉更加警觉，除非你是那些对咖啡因不敏感的突变体之一，字面上的突变体。
Those mutants are pretty rare.
这些突变体非常罕见。
So, they took 65 undergraduate students in college.
于是，他们招收了65名本科生进入大学。
Andrew Huberman:
安德鲁·休伯曼：
They randomized them to either placebo or caffeine, and they told them that they were either getting caffeine or Adderall.
他们将他们随机分配给安慰剂或咖啡因，并告诉他们要么服用咖啡因，要么服用阿得拉。
Now, Adderall cognitively carries a very different expectation.
现在，阿得拉在认知上承载着截然不同的期望。
College students know Adderall to be a much stronger stimulant than caffeine.
大学生知道阿得拉是一种比咖啡因更强的兴奋剂。
They know it to create a high.
他们知道这可以创造高潮。
This is the way the students described it, and they thought that it would increase their level of focus and their ability to perform work.
这是学生们描述的方式，他们认为这会提高他们的注意力水平和完成工作的能力。
So, what was really interesting is there was definitely an effect of placebo versus caffeine.
所以，真正有趣的是安慰剂相对于咖啡因肯定有效果。
That's not surprising however, right?
不过，这并不奇怪，对吧？
You take a placebo; you may or may not feel more alert, but you take 200 milligrams of caffeine, very likely you're going to feel very alert.
你服用安慰剂；您可能会或可能不会感到更加警觉，但如果您摄入了 200 毫克咖啡因，您很可能会感到非常警觉。
Andrew Huberman:
安德鲁·休伯曼：
But there was also an effect of whether or not the students thought they were getting caffeine or Adderall.
但学生是否认为自己摄入了咖啡因或阿德拉也会产生影响。
The subjects receiving caffeine reported feeling more stimulated, anxious and motivated than the subjects that receive the placebo, but the ones that expected Adderall reported stronger amphetamine effects.
接受咖啡因的受试者报告比接受安慰剂的受试者感觉更刺激、焦虑和更有动力，但预期添加阿得拉的受试者报告了更强的安非他明作用。
So, they felt much more high.
所以，他们感觉更高了。
They performed better on a working memory test.
他们在工作记忆测试中表现更好。
In general, they had all the increased cognitive effects that would've been seen with Adderall, but they were only ingesting caffeine.
总体而言，他们具有服用阿得拉后所见的所有增强认知效果，但他们只摄入咖啡因。
So, this shows an interaction between the drug, caffeine, and the expectation that it was Adderall.
因此，这表明药物、咖啡因和对阿得拉的预期之间存在相互作用。
So, it led to heightened performance simply because the students thought they were getting Adderall.
因此，仅仅因为学生认为他们得到了阿得拉，就导致了成绩的提高。
Andrew Huberman:
安德鲁·休伯曼：
Now, I don't know whether or not they told them at the end that it was an Adderall.
现在，我不知道他们最后是否告诉他们这是阿得拉。
I doubt that they did.
我怀疑他们确实这么做了。
If you want to look it up, this study was published in the Journal of Experimental Clinical Psychopharmacology.
如果你想查一下，这项研究发表在《实验临床精神药理学杂志》上。
The paper is Looby et al, L-O-O-B-Y et al.
该论文是 Looby 等人、L-O-O-B-Y 等人的论文。
Again, it was just published March 18, 2021.
同样，它于 2021 年 3 月 18 日刚刚发布。
Speaks to the fact that yes, there are so-called placebo effects, but this is different than placebo.
事实证明，确实存在所谓的安慰剂效应，但这与安慰剂不同。
This is a belief effect about what the specific reactions to a given stimulant ought to be.
这是一种关于对给定兴奋剂的具体反应应该是什么的信念效应。
I think this is very important because I think that it points to the fact that the top-down, the higher level cognitive processes, are impacting even the most basic fundamental aspects of, say, dopamine release or adrenaline release or epinephrine release in ways that can positively impact performance.
我认为这非常重要，因为我认为它指出了一个事实，即自上而下的更高层次的认知过程甚至正在影响最基本的方面，例如多巴胺释放或肾上腺素释放或肾上腺素释放，从而可以对表现产生积极影响。
Andrew Huberman:
安德鲁·休伯曼：
In this case, it was a positive improvement in working memory and focus.
在这种情况下，工作记忆和注意力得到了积极的改善。
As long as we're talking about caffeine, I'd like to point out a study that's really interesting.
当我们谈论咖啡因时，我想指出一项非常有趣的研究。
This was published in Journal of Neuroscience, which is the Society for Neuroscience's flagship journal.
该论文发表在神经科学学会的旗舰期刊《神经科学杂志》上。
It's their journal; it's a good journal.
这是他们的日记；这是一本好杂志。
What they showed was that caffeine can increase dopamine release in the brain by about 30%.
他们发现咖啡因可以使大脑中多巴胺的释放增加约 30%。
That wasn't surprising, I even said that earlier.
这并不奇怪，我之前就说过。
But what they also showed is that it has a protective effect on dopamine neurons.
但他们还表明，它对多巴胺神经元具有保护作用。
So, caffeine, in some cases, may not just increase dopamine release, but it might actually have a protective effect on dopamine neurons.
因此，在某些情况下，咖啡因可能不仅会增加多巴胺的释放，而且实际上可能对多巴胺神经元具有保护作用。
Andrew Huberman:
安德鲁·休伯曼：
Now, that's distinctly different from some claims that drugs like MDMA, ecstasy, it's been argued are neurotoxic for things like dopamine and serotonin neurons.
现在，这与一些声称MDMA、摇头丸等药物对多巴胺和血清素神经元等具有神经毒性的说法截然不同。
The study that was published about that in the journal Science, which is an extremely prestigious, excellent journal.
这项研究发表在《科学》杂志上，这是一本极负盛名的优秀杂志。
Later, it was shown that it wasn't MDMA, ecstasy, that was given in that case.
后来证明，该病例中服用的不是摇头丸，即摇头丸。
It was actually amphetamine, which is known to destroy dopaminergic and serotonergic neurons.
它实际上是安非他明，众所周知，它会破坏多巴胺能和血清素能神经元。
So, what does this mean?
那么，这意味着什么呢？
This means that low levels of caffeine may, at least in a few studies, be protective for dopamine neurons over time.
这意味着，至少在一些研究中，随着时间的推移，低水平的咖啡因可能对多巴胺神经元具有保护作用。
Andrew Huberman:
安德鲁·休伯曼：
That MDMA, ecstasy, something that's in clinical trials right now for the treatment of trauma, PTSD of various kinds and depression, but still illegal at this point in time, may, although it doesn't appear yet from any published studies, destroy dopaminergic neurons perhaps serotonergic neurons.
MDMA，摇头丸，目前正在临床试验中用于治疗创伤、各种创伤后应激障碍和抑郁症，但目前仍然是非法的，尽管尚未从任何已发表的研究中发现，但它可能会破坏多巴胺能神经元，也许是血清素能神经元。
So, there's a real asterisk and a question mark there, but amphetamine, and in particular methamphetamine, is very destructive for dopaminergic neurons.
所以，那里有一个真正的星号和一个问号，但是安非他明，特别是甲基安非他明，对多巴胺能神经元具有很大的破坏性。
So, I don't think any of us needed any additional reasons to avoid methamphetamine.
所以，我认为我们中的任何人都不需要任何额外的理由来避免甲基苯丙胺。
This drug that creates huge increases in dopamine and then huge crashes from that dopamine, very destructive drug, but in addition to that, seems to destroy dopaminergic neurons.
这种药物会导致多巴胺的大量增加，然后多巴胺的大量崩溃，这是一种非常具有破坏性的药物，但除此之外，似乎还会破坏多巴胺能神经元。
Andrew Huberman:
安德鲁·休伯曼：
From time to time, I've talked about nicotine on here, not smoking, because obviously smoking is bad, lung cancer is bad for health, et cetera.
我有时会在这里谈论尼古丁，而不是吸烟，因为显然吸烟不好，肺癌对健康有害，等等。
But nicotine in supplemental form, I've mentioned that a very famous neuroscientist, Nobel Prize winning scientist, chews a lot of Nicorette.
但是补充形式的尼古丁，我提到过一位非常著名的神经科学家、诺贝尔奖获得者科学家咀嚼了大量的尼古丁。
I know other people who chew Nicorette.
我认识其他咀嚼尼古雷特的人。
They believe in its neuroprotective effects for Parkinson's and Alzheimer's.
他们相信它对帕金森氏症和阿尔茨海默氏症有神经保护作用。
Indeed, nicotine can stimulate dopamine release.
事实上，尼古丁可以刺激多巴胺的释放。
We talked about that earlier.
我们之前谈过这一点。
Whether or not it has a protective effect isn't clear.
它是否具有保护作用尚不清楚。
The protective effects might be through the noradrenergic and acetylcholine systems.
保护作用可能是通过去甲肾上腺素能和乙酰胆碱系统实现的。
Those findings are still unclear, but it is interesting to note that nicotine can increase prolactin somewhat.
这些发现仍不清楚，但有趣的是，尼古丁可以在一定程度上增加催乳素。
Andrew Huberman:
安德鲁·休伯曼：
There are a couple studies, I'd be happy to link to them in the caption, that shows that nicotine, taken too much over too long periods of time, can also increase prolactin, which again is the opposite side of dopamine.
有几项研究，我很乐意在标题中链接到它们，这些研究表明，在太长的时间内摄入过多的尼古丁也会增加催乳素，这又是多巴胺的反面。
So, today, we've talked a lot about the dopamine system and those kinds of schedules that will allow craving or addiction, but what's the schedule of dopamine that's going to allow you to maximize on your pursuit of pleasure and your elimination of pain?
所以，今天，我们已经讨论了很多关于多巴胺系统和那些会导致渴望或成瘾的时间表，但是多巴胺的时间表如何才能让你最大限度地追求快乐和消除痛苦呢？
We get the answer to that from our good friend gambling.
我们从好朋友赌博那里得到了答案。
The reason gambling works, the reason why people will throw their lives away, the reason why people go back again and again and again to places like Las Vegas and Atlantic City, is because of the hope and anticipation.
赌博之所以有效，人们愿意抛弃自己的生命，人们一次又一次地回到拉斯维加斯和大西洋城这样的地方，都是因为希望和期待。
Andrew Huberman:
安德鲁·休伯曼：
Those are cities and places built on dopamine, right?
这些都是建立在多巴胺之上的城市和地方，对吗？
They are leveraging your dopamine system.
他们正在利用你的多巴胺系统。
I realize that there are experienced gamblers, there are people that enjoy gambling.
我意识到有经验丰富的赌徒，也有喜欢赌博的人。
I'll actually just say I like sitting at the roulette table.
实际上我只想说我喜欢坐在轮盘赌桌上。
I always take a designated amount of money.
我总是拿指定数额的钱。
It's not much.
并不多。
I enjoy playing a little bit of roulette.
我喜欢玩一点轮盘赌。
I certainly enjoy when I win.
当我获胜时我当然很享受。
I certainly don't like it when I lose, but I do it cheerily for the pleasure of playing, and I do it very seldom.
我当然不喜欢输球，但我为了比赛的乐趣而高兴地输球，而且我很少这样做。
I don't have a gambling problem.
我没有赌博问题。
If I did, I'd probably tell you, but I don't have a gambling problem.
如果我这样做，我可能会告诉你，但我没有赌博问题。
Yet people throw away their entire lives on gambling.
然而，人们却把一生都奉献给了赌博。
Andrew Huberman:
安德鲁·休伯曼：
As a friend of mine who's a certified addiction treatment specialist tells me, gambling addiction is a particularly sinister because the next time really could be the thing that changes everything, unlike other addictions.
正如我的一位经过认证的成瘾治疗专家朋友告诉我的那样，赌博成瘾是一种特别险恶的疾病，因为与其他成瘾不同，下一次真的可能会改变一切。
The next time really could change everything.
下一次真的可以改变一切。
That's embedded in the mind of the gambling addict.
这已经根植于赌博成瘾者的脑海中。
Rarely does it work out in favor of the wellbeing of the gambling addict and their family.
它很少能有利于赌博成瘾者及其家人的福祉。
However, the intermittent reinforcement schedule was discovered long ago by scientific researchers.
然而，间歇性强化计划很早以前就被科学研究人员发现了。
So, this is the slot machine that every once in a while gives you a win to keep you playing.
所以，这款老虎机每隔一段时间就会给你带来胜利，让你继续玩下去。
This is the probability of winning on the craps table or the roulette table or at blackjack.
这是在双骰子赌桌、轮盘赌桌或二十一点中获胜的概率。
Andrew Huberman:
安德鲁·休伯曼：
Just often enough that you're willing to buy tickets, head out there, play again, go downstairs again from your room even though you swore you were done for the night.
经常让你愿意买票，出去，再玩一次，再从你的房间下楼，即使你发誓今晚已经玩完了。
Intermittent reinforcement is the most powerful form of dopamine reward schedule to keep you doing something, so we can export that.
间歇性强化是多巴胺奖励计划最强大的形式，可以让你继续做某事，所以我们可以将其导出。
We can use it for good.
我们可以永远利用它。
If there's something that you're pursuing in life, whether or not it's an academic goal or financial goal or relationship goal, one of the things that you can do to ensure that you will remain on the path to that goal for a very long time and that you will continue to exceed your previous performance, as well as continue to enjoy the dopamine release that occurs when you hit the milestones that you want to achieve, is to occasionally remove rewards subjectively.
如果你在生活中追求什么，无论是学术目标、财务目标还是人际关系目标，为了确保你能在很长一段时间内保持在实现该目标的道路上，并继续超越你以前的表现，并继续享受当你达到你想要实现的里程碑时发生的多巴胺释放，你可以做的一件事就是偶尔主观地取消奖励。
Andrew Huberman:
安德鲁·休伯曼：
I'm going to make this quantitative with respect to finances because it just is an easy description, but this could also be in sport, this could be in school, this could be in music.
我将在财务方面进行量化，因为它只是一个简单的描述，但这也可以在体育领域，这可以在学校，这可以在音乐领域。
It could be in anything creative endeavors.
它可以出现在任何创造性的努力中。
But let's say you set out a certain financial goal, or let's say you want to get a certain number of followers on whatever social media platform.
但是，假设您设定了某个财务目标，或者假设您希望在任何社交媒体平台上获得一定数量的关注者。
As you reach each one of those goals, you should know now that the amount of dopamine is not going to peak.
当您实现其中每一个目标时，您现在应该知道多巴胺的量不会达到峰值。
It's actually going to diminish and make you crave more.
它实际上会减少并使你渴望更多。
Andrew Huberman:
安德鲁·休伯曼：
The key to avoiding that crash, but to still keep it in healthy levels that will allow you to continue your pursuit, is as you are staircasing toward your goal, maybe that's dollars, maybe that's followers, maybe that's grades, maybe that's some other metric; it's metals or trophies; you actually want to blunt the reward response for some of those intermediate goals.
避免崩溃的关键，但仍然保持在健康的水平，让你继续你的追求，是当你朝着你的目标阶梯式前进时，也许是美元，也许是追随者，也许是成绩，也许是其他指标；它是金属或奖杯；你实际上想削弱对其中一些中间目标的奖励反应。
Now I'm not telling you shouldn't celebrate your wins, but I'm telling you not to celebrate all of them.
现在我不是告诉你不应该庆祝你的胜利，而是告诉你不要庆祝所有的胜利。
Or as a good friend of mine who recently, fortunately for him, had a great financial success; he asked me and somebody else — a good friend of mine who's very tuned into dopamine reward schedules, understands how they work at a really deep level.
或者作为我的一个好朋友，幸运的是，他最近在经济上取得了巨大的成功；他问我和其他人——我的一个好朋友，他非常了解多巴胺奖励计划，深层次地了解它们是如何发挥作用的。
He said, "I don't know what to do next."
他说：“我不知道下一步该做什么。”
Andrew Huberman:
安德鲁·休伯曼：
We said, "Oh, well, that's simple.
我们说：“哦，好吧，这很简单。
You should just give most of it away." This wasn't a ploy to receive any of the money ourselves.
你应该把大部分都捐出去。”这并不是我们自己收取任何金钱的策略。
This was really about reducing the impact of that reward.
这实际上是为了减少奖励的影响。
Now hopefully, giving the money, away if you already have enough of it, would be something that was rewarding in and of itself.
现在希望，如果你已经有足够的钱的话，捐出这些钱本身就是一种回报。
Andrew Huberman:
安德鲁·休伯曼：
But if you're a student who's pursuing goals in university, or you're an athlete who's pursuing goals, it actually makes sense from a rational perspective, once you understand these mechanisms, to hit a new high point of performance, or to get that A+, or for you if it's an A-, et cetera, and to tell yourself, "Okay, that was good," but to actually actively blunt the reward, to not go and celebrate too intensely, because in doing that, you keep your dopamine system in check and you ensure that you're going to stay on the path of continued pursuit, not just for that thing but for all things.
但如果你是一个在大学里追求目标的学生，或者你是一个追求目标的运动员，从理性的角度来看，一旦你理解了这些机制，达到一个新的表现高点，或者得到A+，或者对你来说，如果是A-，等等，然后告诉自己，“好吧，那很好”，但实际上要积极地钝化奖励，不要去庆祝得太激烈，因为这样做，你就保持了你的多巴胺系统受到检查，你确保你将继续走在持续追求的道路上，不仅仅是为了那件事，而是为了所有的事情。
Big increases in dopamine lead to big crashes in dopamine, and big increases in dopamine up the ante.
多巴胺的大幅增加会导致多巴胺的大幅下降，而多巴胺的大幅增加则会导致赌注增加。
Andrew Huberman:
安德鲁·休伯曼：
They increase the extent to which you are willing to invest time and energy in order to achieve goals and rewards that may be out of your reach.
它们会增加您愿意投入时间和精力以实现您可能无法实现的目标和奖励的程度。
You never really know if you're going to succeed.
你永远不知道自己是否会成功。
So, to make this crystal clear, celebrate your wins, but don't celebrate every win.
因此，为了清楚地说明这一点，庆祝你的胜利，但不要庆祝每一次胜利。
That's one way that you can ensure that you're going to continue down the path of progress.
这是确保您继续沿着进步之路前进的一种方法。
I think most of the learning tools that are in schools are about reward, hopefully for genuine performance; they are about encouraging us.
我认为学校里的大多数学习工具都是关于奖励的，希望是为了真正的表现；他们是为了鼓励我们。
We do have to believe that we can perform well.
我们必须相信我们能够表现出色。
One of the hallmarks of growth mindset is the internalization that we're not getting it right yet.
成长心态的标志之一是我们尚未正确实现的内化。
The word "yet" is very important.
“然而”这个词非常重要。
Also, the sense that we reward our good behavior, our good performance, but not every time.
此外，我们会奖励我们的良好行为、良好表现，但并非每次都如此。
Andrew Huberman:
安德鲁·休伯曼：
One way to do this is to actually take the reward and reinforcement out of your own hands and your own mind.
做到这一点的一种方法是实际上从你自己的手中和你自己的头脑中获取奖励和强化。
You tell somebody that they are in control of whether or not you're allowed to feel good about your wins.
你告诉某人，他们可以控制你是否可以对自己的胜利感到满意。
Now, I realize it's very unnatural for most people, but if you are somebody who's simply going to be in pursuit, and you're going to really register your wins, and you think that that's going to actually make you a better performer, it will in the short term, but not in the long term.
现在，我意识到这对大多数人来说是非常不自然的，但如果你只是一个追求的人，并且你真的会记录你的胜利，并且你认为这实际上会让你成为一个更好的表现者，那么在短期内会，但从长远来看不会。
So, you can lift what Las Vegas and Atlantic City and other gambling mechanisms and places have known for a long time.
因此，您可以解除拉斯维加斯和大西洋城以及其他赌博机制和场所长期以来所熟知的内容。
They lifted it from the scientists.
他们从科学家那里夺走了它。
You can now take it back, and you can start to leverage that, and you just make it intermittent.
你现在可以收回它，你可以开始利用它，你只是让它间歇性地发挥作用。
Andrew Huberman:
安德鲁·休伯曼：
You reward yourself not on a predictable schedule.
你不是按照可预测的时间表奖励自己。
So, not every other time or every third time or every 10th time, but sometimes it's three in a row, then not at all for 10 days.
所以，不是每隔一次、每三次或每十次，但有时是连续三次，然后十天内根本不会。
So, reward is important, self-reward is critically important, but make sure that you're not doing it on such a predictable schedule that you burn out these dopamine circuits or that you undercut your own ability to strive and achieve.
因此，奖励很重要，自我奖励也至关重要，但要确保你没有按照可预测的时间表去做，以免耗尽这些多巴胺回路，或者削弱自己努力和实现目标的能力。
I actually have a story from graduate school, which; I was forced into an intermittent reinforcement schedule that, I do believe, has served me very well in my scientific career and other aspects of life.
我实际上有一个研究生院的故事，其中；我被迫进行间歇性强化计划，我确实相信，这对我的科学生涯和生活的其他方面很有帮助。
My graduate advisor was an amazing scientist.
我的研究生导师是一位了不起的科学家。
Unfortunately, she passed away, but amazing scientist and amazing human being with a very dry and somewhat cruel sense of humor.
不幸的是，她去世了，但她是一位令人惊叹的科学家和令人惊叹的人类，有着非常枯燥和有点残酷的幽默感。
Andrew Huberman:
安德鲁·休伯曼：
Her name was Barbara Chapman, and we published a paper in the journal Science.
她的名字叫芭芭拉·查普曼，我们在《科学》杂志上发表了一篇论文。
Science, Nature and Cell are considered the big three, the most competitive journals to publish in.
Science、Nature 和 Cell 被认为是最具竞争力的三大期刊。
I had a first-author paper in Science.
我在《科学》杂志上发表了一篇第一作者论文。
It was really exciting to me.
这对我来说真的很令人兴奋。
I was a graduate student.
我是一名研究生。
I was very excited about the discovery.
我对这个发现感到非常兴奋。
I was excited that it was in Science.
我很高兴它出现在《科学》杂志上。
I was just thrilled.
我很兴奋。
I remember when the paper finally got accepted because it involved a ton of revisions and a lot of very hard work; she came in and she said, "Paper got accepted." I was super excited and she just sat there and nodded.
我记得当这篇论文最终被接受时，因为它涉及大量的修改和大量的艰苦工作；她进来后说：“论文被接受了。”我非常兴奋，她只是坐在那里点点头。
I said, "Are we going to celebrate?
我说：“我们要庆祝一下吗？
Are we going to have a party?
我们要举办一个聚会吗？
What are we going to do?" I'll never forget her answer.
我们要做什么？”我永远不会忘记她的回答。
She said, "I think we should skip this one."
她说：“我认为我们应该跳过这个。”
Andrew Huberman:
安德鲁·休伯曼：
I thought she was joking.
我以为她是在开玩笑。
I said, "What do you mean skip this one?
我说：“跳过这个是什么意思？
We're going to publish the paper." She said, "Yeah, we're going to publish the paper, but maybe when you get like four more, maybe three, maybe two." I thought she was messing with me, and she wasn't messing with me.
我们将发表这篇论文。”她说：“是的，我们将发表这篇论文，但也许当你再发表四篇论文时，也许是三篇，也许是两篇。”我以为她是在逗我，其实她并没有在逗我。
She was right.
她是对的。
We never had a party, We never had a celebration for that paper.
我们从未举办过聚会，也从未为那篇论文举行过庆祝活动。
I think she was really trying to instill two ideas in me.
我认为她真的想向我灌输两个想法。
One is that the work itself was what was supposed to be most rewarding, the practice of experimentation and writing the paper, the experience of achieving something that we worked very hard at.
一是工作本身应该是最有价值的，是实验和写论文的实践，是实现我们非常努力的目标的经历。
That did indeed feel amazing.
这确实让人感觉很奇妙。
I actually can still feel it in my body now, the excitement.
事实上，我现在仍然可以感受到我的身体，兴奋。
So, there's still a dopamine release, or that arc is going very long.
所以，仍然有多巴胺释放，或者说弧线持续很长。
Andrew Huberman:
安德鲁·休伯曼：
This would be almost 20 years ago now that this happened.
现在发生这件事已经是差不多20年前的事了。
So, that's remarkable.
所以，这很了不起。
The other one is that she's right.
另一点是她是对的。
We never went out and celebrated, and we did celebrate other wins, other papers in the future and things of that sort, but she was either consciously or subconsciously putting me on an intermittent reward schedule.
我们从来没有出去庆祝过，我们确实庆祝了其他胜利、未来的其他论文以及诸如此类的事情，但她有意识或无意识地给我安排了间歇性的奖励计划。
To this day, when something really good happens, I actually hesitate as to whether or not I want to internalize that and celebrate, whether I want to tell anybody, which is its own form of celebration, because then you're getting positive feedback.
直到今天，当真正好的事情发生时，我实际上还在犹豫是否要把它内化并庆祝，是否要告诉任何人，这就是它自己的庆祝形式，因为这样你就会得到积极的反馈。
So, I am very cautious with how I deploy dopamine release in response to wins.
因此，我对如何部署多巴胺释放以应对胜利非常谨慎。
It's certainly not the only way that I've navigated my career.
这当然不是我职业生涯的唯一方式。
Andrew Huberman:
安德鲁·休伯曼：
There are a number of other principles I incorporate, but intermittent reward for wins, for achievements is a very powerful way to ensure that you'll stay on the path of pursuit.
我还融入了许多其他原则，但对胜利、成就的间歇性奖励是确保你留在追求道路上的非常有力的方式。
At this point in the podcast, I'd like to take a moment to address some corrections.
在播客的这一点上，我想花点时间来修正一些错误。
I made some errors in previous episodes.
我在前几集中犯了一些错误。
They weren't major errors, but a couple of you pointed them out, and it's important to me that we strive for accuracy.
它们并不是重大错误，但你们中的一些人指出了它们，对我来说，努力确保准确性很重要。
So, the first one was I talked in a previous episode about the potential benefits for some people, not all, of ashwagandha and its role in blunting cortisol in a way of offsetting medium-term and some long-term stress.
所以，第一个是我在上一集中谈到了南非醉茄对某些人（而不是所有人）的潜在好处，以及它在减弱皮质醇方面的作用，从而抵消了中期和一些长期压力。
It's a supplement that I've benefited from.
这是我受益匪浅的补充。
It works through the GABA system and some other systems.
它通过 GABA 系统和其他一些系统发挥作用。
Andrew Huberman:
安德鲁·休伯曼：
Someone pointed out a study that, admittedly, was done in rats; I was focusing mainly on studies in humans during the episode; but they point out a study that was done in rats that showed that long-term administration of ashwagandha could actually create some negative effects, mainly on the thyroid and perhaps even the cortisol system, maybe the melatonin system.
有人指出，无可否认，一项研究是在老鼠身上进行的。在这一集里，我主要关注的是人类研究；但他们指出，一项在老鼠身上进行的研究表明，长期服用南非醉茄实际上会产生一些负面影响，主要是对甲状腺，甚至可能是皮质醇系统，也可能是褪黑激素系统。
I just want to acknowledge that study.
我只是想承认这项研究。
I'll reference it in the caption.
我会在标题中引用它。
Again, that was a rat study.
再说一次，那是一项老鼠研究。
I was focused on human studies.
我专注于人类研究。
Please go to examine.com.
请访问 Examination.com。
Put in ashwagandha and it will tell you the various effects on different aspects of brain and body.
放入南非醉茄，它会告诉你对大脑和身体不同方面的各种影响。
I will also link to the PubMed articles that are relevant there.
我还将链接到那里相关的 PubMed 文章。
It is called the Human Effect Matrix because that's only focused on humans.
它被称为人类影响矩阵，因为它只关注人类。
Andrew Huberman:
安德鲁·休伯曼：
That's one of the reasons I like examine.com is it's focused on human studies.
这就是我喜欢 Examiner.com 的原因之一，因为它专注于人类研究。
Again, a wonderful free resource, but I do appreciate that you pointed out that study because I do want people to be aware of the range of effects that these various compounds can have.
再说一遍，这是一个很棒的免费资源，但我非常感谢您指出这项研究，因为我确实希望人们了解这些不同化合物可能产生的影响范围。
As well, a couple times in previous episodes, I said 5-HTP and not 5-HT.
同样，在之前的剧集中，我有几次说过 5-HTP 而不是 5-HT。
5-HT is serotonin.
5-HT 是血清素。
5-HTP is a precursor to serotonin.
5-HTP 是血清素的前体。
I was talking about supplements and compounds that can stimulate the release of serotonin.
我说的是可以刺激血清素释放的补充剂和化合物。
In the previous episode, I was actually referring to it in a context for which I don't personally like to take 5-HTP.
在上一集中，我实际上是在我个人不喜欢服用 5-HTP 的情况下提到它的。
That's just my own bias for reasons I described in that episode.
这只是我自己的偏见，原因是我在那一集中描述的。
But if you heard me say 5-HTP when I meant to say 5-HT, I apologize.
但如果当我想说 5-HT 时你却听到我说 5-HTP，我很抱歉。
Andrew Huberman:
安德鲁·休伯曼：
And then last, I just want to point out again something that I mentioned in the beginning, which is that the Huberman Lab podcast is now subtitled in Spanish.
最后，我想再次指出我在开头提到的一些事情，即 Huberman Lab 播客现在有西班牙语字幕。
Episodes one and two, as well as our welcome video, are in Spanish.
第一集和第二集以及我们的欢迎视频都是西班牙语的。
The other ones will be subtitled soon.
其他的很快就会有字幕。
You can expect that within the next couple weeks.
您可以在接下来的几周内期待这一点。
So, if you know Spanish-speaking people who prefer to digest the information in Spanish, or that's you, you can look forward to the Spanish subtitles.
因此，如果您知道讲西班牙语的人更喜欢用西班牙语消化信息，或者您就是这样，那么您可以期待西班牙语字幕。
You need to activate those in the caption feature on YouTube.
您需要在 YouTube 上的字幕功能中激活这些功能。
Unfortunately, we don't have Spanish dubbing over in the audio platforms.
不幸的是，我们的音频平台上没有西班牙语配音。
I realize once again, we've covered a lot of material.
我再次意识到，我们已经涵盖了很多材料。
Andrew Huberman:
安德鲁·休伯曼：
Hopefully, you now know far more about the dopamine system, reward and motivation than you did at the beginning of this podcast.
希望您现在比本播客开始时更加了解多巴胺系统、奖励和动机。
Hopefully, you also understand the other side of dopamine and reward, which is pain and the balance of this pleasure-pain system, as well as the molecules that we call, or that were described in "The Molecule of More" book, I should say, as the here-and-now molecules, things like serotonin and the endocannabinoids.
希望你也了解多巴胺和奖励的另一面，即痛苦和这种快乐-痛苦系统的平衡，以及我们所说的分子，或者在《更多的分子》一书中描述的分子，我应该说，作为此时此地的分子，比如血清素和内源性大麻素。
We talked about a variety of supplement-based tools, things like vitamin B6 and zinc, as they relate to prolactin — PEA, very interesting compound.
我们讨论了各种基于补充剂的工具，例如维生素 B6 和锌，因为它们与催乳素 - PEA 相关，这是非常有趣的化合物。
Again, I've never tried it.
再说一次，我从来没有尝试过。
Very interesting.
非常有趣。
Andrew Huberman:
安德鲁·休伯曼：
Definitely in use out there.
肯定在外面使用。
L-dopa, Mucuna pruriens, talked about caffeine, talked about nicotine, talked about how some of the effects of Adderall can be created purely cognitively without actually ingesting Adderall, simply by telling people they're ingesting Adderall and giving them caffeine.
左旋多巴，Mucuna pruriens，谈论了咖啡因，谈论了尼古丁，谈论了如何纯粹通过认知来产生阿得拉的一些效果，而无需实际摄入阿得拉，只需告诉人们他们正在摄入阿得拉并给他们咖啡因。
Very interesting study that I referenced a little bit earlier.
我之前参考过的非常有趣的研究。
We talked about scheduling dopamine, adopting the intermittent reward schedule for yourself in order to ensure long-term engagement with pursuits that, I hope, are healthy pursuits and ones that serve you well.
我们讨论了安排多巴胺，为自己采用间歇性奖励计划，以确保长期参与追求，我希望这些追求是健康的、对你有好处的追求。
This was by no means an exhaustive coverage of all things dopamine and motivation.
这绝不是对多巴胺和动机的所有事情的详尽报道。
It was by no means the only time that we're going to talk about dopamine and motivation.
这绝不是我们唯一一次谈论多巴胺和动机。
Andrew Huberman:
安德鲁·休伯曼：
Next episode, we're going to continue to talk about emotions from yet another perspective, but hopefully, you have enough now to think about in the meantime and that you can consider adopting in your own life and practices.
下一集，我们将继续从另一个角度讨论情绪，但希望您现在有足够的时间思考，并且可以考虑在自己的生活和实践中采用。
As always, I really want to thank you for your time and attention.
一如既往，我非常感谢您的时间和关注。
If you've learned something useful today, please pass it along.
如果你今天学到了一些有用的东西，请把它传递出去。
One of the things that we teach in science that I think is really wonderful to adopt in general in life is this idea of watch one, do one, teach one.
我们在科学中教授的一件事我认为在生活中普遍采用确实很棒，那就是观看一件事、做一件事、教一件事的想法。
This is what we tell graduate students and med students and postdocs.
这是我们告诉研究生、医学生和博士后的。
Watch somebody do something, learn it, then do it, apply it, see if it works for you, and then teach it.
观察某人做某事，学习它，然后做它，应用它，看看它是否适合你，然后教它。
Andrew Huberman:
安德鲁·休伯曼：
So, it's usually not watch one, do one, teach one.
所以，通常不是看一件事、做一件事、教一件事。
It's usually watch one, do 20, teach as many people as you possibly want.
通常是看一场，做二十场，教尽可能多的人。
I'm not looking for attribution.
我不是在寻找归属。
These are tools that are grounded in neuroscience for which I can't claim attribution.
这些工具是基于神经科学的，我不能声称其归属。
I'm just passing them along so that you can adopt them if you like and pass them along if you think people can benefit from them.
我只是将它们传递出去，以便如果您愿意的话可以采纳它们，如果您认为人们可以从中受益，也可以将它们传递出去。
Many of you have continued to ask how you can help support the Huberman Lab podcast.
你们中的许多人不断询问如何帮助支持 Huberman 实验室播客。
If you like what we're doing here and you like the information that we're sharing, please click subscribe on the YouTube channel.
如果您喜欢我们在这里所做的事情并且喜欢我们分享的信息，请在 YouTube 频道上点击订阅。
That really helps us.
这确实对我们有帮助。
As well, if you want to hit the notifications button, that will allow you to make sure you don't miss any episodes.
此外，如果您想点击通知按钮，这将允许您确保不会错过任何剧集。
Andrew Huberman:
安德鲁·休伯曼：
Typically, we release episodes every Monday, but in the future, we may release episodes, as well as short clips, more often than that.
通常，我们每周一都会发布剧集，但将来我们可能会更频繁地发布剧集和短片。
As well, if you want to subscribe on Apple or Spotify or both, that's a great help to us.
同样，如果您想在 Apple 或 Spotify 或两者上订阅，这对我们来说是一个很大的帮助。
On Apple, you have the opportunity to leave us up to a five-star review.
在 Apple 上，您有机会给我们留下五星级的评价。
We do use the comment section here on YouTube to inform future content and to address any questions and clear up any miscommunications or misconceptions that might arise.
我们确实使用 YouTube 上的评论部分来通知未来的内容并解决任何问题并消除可能出现的任何误解或误解。
So, please put your questions, your comments, and your suggestions for future content in the comment section below.
因此，请在下面的评论部分提出您的问题、您的评论以及对未来内容的建议。
Andrew Huberman:
安德鲁·休伯曼：
The other way to support us is to check out our sponsors that were mentioned at the beginning of the podcast.
支持我们的另一种方式是查看播客开头提到的我们的赞助商。
The links to those sponsors are in the captions.
这些赞助商的链接位于标题中。
Finally, I want to thank you for your time and attention today.
最后，我要感谢您今天的时间和关注。
I hope you learned a lot and that you learned a lot of possible tools that you could incorporate into your life as it relates to motivation and emotions.
我希望你学到了很多东西，并且学到了很多可以融入到你的生活中的可能的工具，因为它与动机和情感有关。
Thank you for your interest in science.
感谢您对科学的兴趣。