How to Optimize Your Brain-Body Function & Health

Andrew Huberman:

安德鲁·休伯曼：

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today we continue in our discussion about sensation, or how we sense things.

今天我们继续讨论感觉，或者我们如何感知事物。

On previous episodes, we talked about sensing light and sound waves for things like vision and hearing.

在之前的剧集中，我们讨论了感知光和声波以实现视觉和听觉等功能。

Today we are going to talk about our sense of self, or what's called interoception.

今天我们要谈谈我们的自我意识，或者所谓的内感受。

Interoception is our sensing of our internal landscape, things like our heartbeat, our breathing and our gut.

内感受是我们对内部景观的感知，比如我们的心跳、呼吸和肠道。

How full our gut might happen to be, or how empty our gut might happen to be, but also our inner landscape with respect to chemistry, how acidic, or how good or bad we feel on the inside.

我们的肠道可能有多满，或者我们的肠道可能有多空，还有我们的内在化学成分、酸性程度，或者我们内心的感觉有多好或坏。

This discussion about sense of self and interoception has many important actionable items that relate to bodily health and brain health.

关于自我意识和内感受的讨论有许多与身体健康和大脑健康相关的重要的可操作项目。

And believe it or not, our ability to perform well or perform poorly in life.

不管你信不信，我们在生活中表现良好或表现不佳的能力。

Indeed, it has profound influence on our rates of healing.

事实上，它对我们的治愈率有着深远的影响。

Andrew Huberman:

安德鲁·休伯曼：

So today we are going to talk about all the aspects of our inner landscape and how our brain and body communicate, and there will be many actionable protocols as we go along that discussion.

因此，今天我们将讨论我们内心景观的所有方面以及我们的大脑和身体如何沟通，并且在我们进行讨论时将会有许多可行的协议。

Before we begin our discussion about sense of self, I want to highlight some very recently published research findings that I believe are immediately actionable, and that everybody should be aware of.

在我们开始讨论自我意识之前，我想强调一些最近发表的研究结果，我认为这些结果可以立即付诸实践，每个人都应该意识到。

These are data that were published by my colleague Justin Sonnenburg's laboratory at Stanford University School of Medicine.

这些数据是由我的同事贾斯汀·索南伯格在斯坦福大学医学院的实验室发表的。

And the data were published in the journal Cell, which is a very, very high stringency Cell Press journal.

这些数据发表在《Cell》杂志上，这是一份非常非常严格的 Cell Press 杂志。

So phenomenal data.

如此惊人的数据。

What this study showed was that individuals given a high-fiber diet actually experienced less diversity of what's called the gut microbiome.

这项研究表明，接受高纤维饮食的人实际上肠道微生物群的多样性较低。

The number of positive or health promoting bacteria in the gut was actually reduced by a high-fiber diet, whereas individuals that ate just a couple of servings of fermented food each day experienced important and beneficial increases in anti-inflammatory markers, and that could be traced back to improvements in the gut microbiome diversity.

高纤维饮食实际上减少了肠道中阳性或促进健康的细菌的数量，而每天只吃几份发酵食物的人的抗炎标记物却出现了重要且有益的增加，这可以追溯到肠道微生物组多样性的改善。

Andrew Huberman:

安德鲁·休伯曼：

The diversity of bugs, literally little bacteria that live in the gut, which might sound bad, but they are actually very health promoting.

细菌的多样性，实际上是生活在肠道中的小细菌，这听起来可能很糟糕，但它们实际上非常促进健康。

I'm going to get into all the details of this study later in the episode, but I just wanted to emphasize these findings because they're immediately actionable.

我将在本集稍后介绍这项研究的所有细节，但我只是想强调这些发现，因为它们可以立即采取行动。

I think for most people, ingesting one or two servings of fermented food each day is reasonable and does not bring with it tremendous cost or tremendous inconvenience.

我认为对于大多数人来说，每天摄入一两份发酵食品是合理的，不会带来巨大的成本或巨大的不便。

And I think many people are ingesting high-fiber diets, thinking that that's the best way to improve their gut microbiome.

我认为许多人正在摄入高纤维饮食，认为这是改善肠道微生物群的最佳方法。

So while these data may prove to be controversial among the folks out there in the nutrition community that really promote high-fiber diet, I want to just emphasize that these data were looked at in a very unbiased way.

因此，虽然这些数据可能在营养界真正提倡高纤维饮食的人们中引起争议，但我想强调的是，这些数据是以非常公正的方式看待的。

They were done with large scale screens of all sorts of inflammatory markers.

他们通过大规模筛选各种炎症标记物来完成。

Andrew Huberman:

安德鲁·休伯曼：

There was no specific hypothesis going in, it was purely exploratory, but the data are very, very clear.

没有具体的假设，纯粹是探索性的，但数据非常非常清楚。

It doesn't mean you shouldn't eat fiber, doesn't mean that fiber's bad, but it really shows that eating fermented foods, just one or two servings a day, and maybe even ramping up to three or four servings per day, can be very beneficial for many aspects of health.

这并不意味着您不应该吃纤维，也不意味着纤维不好，但它确实表明，每天吃一到两份发酵食品，甚至可能增加到每天三到四份，对健康的许多方面都非常有益。

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

在我们进一步讨论之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。

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

然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。

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

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Andrew Huberman:

安德鲁·休伯曼：

If you're somebody who cares about your immediate and long-term health, and if you're somebody who's interested in performance of any kind — in work, in relationships, et cetera, today's topic, I believe, is among the more important ones for you.

如果您关心自己的近期和长期健康，并且对工作、人际关系等方面的任何表现感兴趣，我相信今天的主题对您来说是更重要的。

Of all the topics I could cover, this thing that we call sense of self, which is also called "interoception," has perhaps the most foundational level of importance for all that we feel, all that we do, and all that we are capable of doing.

在我能涵盖的所有主题中，我们称之为自我意识，也称为“内感受”，对于我们的感受、我们所做的一切以及我们有能力做的一切来说，也许具有最基本的重要性。

In fact, I will go so far as to say that interoception, or our ability to sense our inner real estate, is right there next to sleep and perhaps one other feature of our health and bodily function that primarily determine how good we feel in the now, in the short term, and in the long term, and sets the stage for everything we are capable of doing.

事实上，我什至可以说，内感受，或者说我们感知内在状态的能力，就在睡眠旁边，也许是我们健康和身体机能的另一个特征，它主要决定我们现在、短期和长期的感觉有多好，并为我们能够做的一切奠定基础。

Andrew Huberman:

安德鲁·休伯曼：

And if we don't take care of this thing that we call in interoception, just like if we don't take care of sleep, we cannot perform well and we will not remain healthy.

如果我们不照顾这个我们称之为内感受的东西，就像我们不照顾睡眠一样，我们就无法表现良好，也无法保持健康。

Interoception and sense of self are essentially the same thing.

内感受和自我意识本质上是同一件事。

I will use those terms interchangeably, at least for sake of today's discussion.

至少为了今天的讨论，我将互换使用这些术语。

And I promise that if you can learn a little bit about the mechanisms of self-sensing, of understanding what's going on in your internal milieu, as we say, your internal environment, you will position yourself to do some very simple things that can lead to outsized positive effects on everything from sleep, to body composition, to mental focus, to mood, your ability to regulate stress, and indeed even your ability to heal, and recovery from injuries of different kinds, brain injury and bodily injury.

我保证，如果你能了解一些自我感知的机制，了解你的内部环境（正如我们所说的，你的内部环境）中发生的事情，你就会让自己做一些非常简单的事情，这些事情可以对一切产生巨大的积极影响，从睡眠到身体成分，到精神集中，到情绪，你调节压力的能力，甚至你的治愈能力，以及从不同类型的伤害、脑损伤和身体伤害中恢复的能力。

So sense of self is absolutely crucial.

所以自我意识绝对是至关重要的。

It's sometimes called our sixth sense, right alongside the other five senses like hearing, vision, touch, taste, smell, et cetera.

它有时被称为我们的第六感，与其他五种感觉（如听觉、视觉、触觉、味觉、嗅觉等）并列。

Andrew Huberman:

安德鲁·休伯曼：

But sense of self is different.

但自我意识不同。

Sense of self is really about what's going on internally within the confines of our skin.

自我意识实际上是关于我们皮肤内部发生的事情。

And it involves two key features that, if you can understand those features and you understand what modulates or changes our ability to sense those features, there are a lot of things that you can do in terms of how you structure your nutritional practices, how you relate to your exercise practices, perhaps even certain things that you take in terms of supplementation, that can basically make you feel better, more alert, and more capable for everything.

它涉及两个关键特征，如果你能理解这些特征，并且了解是什么调节或改变我们感知这些特征的能力，那么你可以做很多事情，比如如何构建你的营养实践，如何与你的锻炼实践相关，甚至可能是你在补充剂方面采取的某些东西，这些基本上可以让你感觉更好，更警觉，更有能力做任何事情。

I don't think that's a hyperbolic statement.

我不认为这是一个夸张的说法。

In fact, I know it's not a hyperbolic statement, because we have a system in our body that connects our brain to all of our bodily organs, and connects all of those bodily organs to our brain.

事实上，我知道这不是一个夸张的说法，因为我们体内有一个系统，它将我们的大脑连接到我们所有的身体器官，并将所有这些身体器官连接到我们的大脑。

And that communication between brain and body in both directions creates a situation where either we are positioned to do things well or we are positioned to do things poorly.

大脑和身体之间的双向交流造成了一种情况，我们要么把事情做好，要么把事情做好。

Andrew Huberman:

安德鲁·休伯曼：

So I really want to dive in and dissect, what is this system of brain-body communication?

所以我很想深入剖析一下，这个脑身交流系统到底是什么？

What does it look like?

它看起来像什么？

What are the actual neurons and connections?

实际的神经元和连接是什么？

And as I do that, I promise that I'm going to place protocols, tools that you can apply in order to make sure that those neurons and connections are working optimally.

当我这样做时，我保证我将放置您可以应用的协议和工具，以确保这些神经元和连接以最佳状态工作。

So let's begin by talking about what system communicates the brain to the body and the body back to the brain.

那么，让我们首先讨论一下什么系统将大脑与身体进行交流，以及身体与大脑进行交流。

The system that's most often associated with this is our tenth cranial nerve, called the "vagus nerve." The word "vagus" relates to the word "vagabond," which is to wander.

与此最常相关的系统是我们的第十脑神经，称为“迷走神经”。 “vagus”这个词与“vagabond”这个词有关，意思是徘徊。

And indeed the vagus nerve is a vast, enormous, wandering set of nerves.

事实上，迷走神经是一组巨大的、游走的神经。

So it's not one nerve, it's not like one fiber, one axon, as we say.

所以它不是一根神经，它不像我们所说的一根纤维、一根轴突。

Andrew Huberman:

安德鲁·休伯曼：

In the nervous system, we have these wires we call "axons" that let neurons communicate.

在神经系统中，我们有这些被称为“轴突”的电线，可以让神经元进行交流。

It's a bunch of neurons and a bunch of wires that go everywhere.

它是一堆神经元和一堆遍布各处的电线。

So where do they go?

那么他们去哪里呢？

Well, they leave the brain and the brain stem.

好吧，他们离开了大脑和脑干。

The brain stem is the back of your brain.

脑干是大脑的后部。

If you touch the back of your neck, it's about three inches deep to where you're touching.

如果你触摸脖子后面，距离你触摸的地方大约有三英寸深。

The neurons that are there send information into the body to control your bodily organs.

那里的神经元将信息发送到体内来控制你的身体器官。

How fast your heart is beating, how fast you're breathing, how fast your digestion is occurring.

你的心跳有多快，你的呼吸有多快，你的消化速度有多快。

Even things like whether or not you are going to secrete so-called "killer cells," your immune cells, from your spleen to go ward off bacteria.

甚至是诸如您是否要从脾脏中分泌所谓的“杀手细胞”（即免疫细胞）来抵御细菌之类的事情。

Now the neurons there don't know what to do unless they receive information about what's going on within the body, and within the body, your heart, your lungs, your diaphragm, your gut.

现在，那里的神经元不知道该怎么做，除非它们接收到有关体内正在发生的事情的信息，以及体内，你的心脏，你的肺，你的横膈膜，你的肠道的信息。

So everything from your intestines to your stomach, et cetera, and your spleen, are sending information also up to the brain.

因此，从肠道到胃等，再到脾脏，所有器官都在向大脑发送信息。

Andrew Huberman:

安德鲁·休伯曼：

So as I mentioned before, it's a two-way street.

正如我之前提到的，这是一条双向街道。

So the vagus nerve is a very important nerve, but just by saying vagus nerve, it sounds like a singular, It sounds like one thing, but actually what we're talking about is a series of superhighways.

所以迷走神经是一个非常重要的神经，但是光说迷走神经，听起来像是一个单数，听起来像是一件事，但实际上我们谈论的是一系列的高速公路。

It's like Google Maps.

就像谷歌地图一样。

It's got stuff going everywhere, with alternate routes communicating back and forth.

它可以让东西到处流通，并有替代路线来回通信。

There are two fundamental features of what's going on in your body that need to be communicated to your brain, these neurons in your brain stem, in order for your brain and your body to work together correctly.

您体内发生的事情有两个基本特征需要传达给您的大脑（脑干中的这些神经元），以便您的大脑和身体正常协同工作。

And the two types of information are mechanical information, so things like pressure, things like lack of pressure — and chemical information, whether or not your gut is acidic or whether or not it's not acidic, whether or not you have some sort of pathogen, something that you ate or that got into your body somehow and is making you sick, or whether or not you don't have a pathogen in your body.

这两类信息都是机械信息，比如压力、压力不足之类的信息，还有化学信息，比如你的肠道是否呈酸性或非酸性，你是否有某种病原体，你吃的东西或以某种方式进入你的身体并导致你生病的东西，或者你体内是否有病原体。

Andrew Huberman:

安德鲁·休伯曼：

So you've got mechanical sensing and chemical sensing.

所以你有机械传感和化学传感。

So when you think about your sense of self and your ability to understand what's going on in your body, if you feel good or if you feel bad, your sense of self is dependent on these mechanical phenomenon and these chemical phenomenon.

因此，当您考虑自己的自我意识以及了解体内发生的情况的能力时，如果您感觉良好或感觉不好，您的自我意识取决于这些机械现象和这些化学现象。

And for every organ in your body — whether or not that's your heart, or your lungs, or your spleen — both the mechanical information about that organ, for instance, if your gut is full or empty, whether or not your heart is beating fast or beating slowly, that's mechanical.

对于你身体中的每个器官 - 无论是你的心脏、肺还是脾脏 - 有关该器官的机械信息，例如，如果你的肠道是满的还是空的，无论你的心脏跳动快还是慢，这都是机械信息。

And chemical information, whether or not your gut feels nice, and when I say nice, I mean whether or not it has a balance of acidity and alkalinity that feels right to you, or whether or not your gut feels off, it doesn't feel quite right.

还有化学信息，无论你的肠道感觉是否良好，当我说良好时，我的意思是它是否具有适合你的酸度和碱度平衡，或者无论你的肠道是否感觉不舒服，感觉不太正确。

That's chemical information.

那是化学信息。

Andrew Huberman:

安德鲁·休伯曼：

If you are not getting enough oxygen and levels of carbon dioxide, another gas, go up too high, so your lungs can register that and that chemical information is sent to your brain and then your brain does certain things, actually, it really encourages you to do certain things, in order to adjust that chemistry.

如果你没有获得足够的氧气和二氧化碳（另一种气体）的含量，就会上升得太高，这样你的肺部就可以记录下来，化学信息会被发送到你的大脑，然后你的大脑就会做某些事情，实际上，它真的会鼓励你做某些事情，以调整化学反应。

So the first principle that everyone should understand about their sense of self is that they are sensing mechanical and chemical information about every organ in their body, except for one.

因此，每个人都应该了解自己的自我意识的第一个原则是，他们正在感知体内每个器官的机械和化学信息，除了一个器官。

And that's the brain.

这就是大脑。

Your brain actually doesn't have pain receptors.

你的大脑实际上没有疼痛感受器。

It doesn't even have touch receptors.

它甚至没有触觉感受器。

The brain is a command center.

大脑是指挥中心。

It helps drive and govern changes in the organs of the body, but your brain doesn't move, at least not much.

它有助于驱动和控制身体器官的变化，但你的大脑不会移动，至少不会移动太多。

It can move a little bit, fluid moves within it, but as long as you're healthy, it's not moving that much.

它可以移动一点，液体在其中移动，但只要你健康，它就不会移动那么多。

Andrew Huberman:

安德鲁·休伯曼：

Your brain has no sensation of its own.

你的大脑没有自己的感觉。

In fact, when they do brain surgery on people, they will anesthetize, or put some anesthesia on the scalp, they'll cut away the skin there so that people don't feel anything.

事实上，当他们对人进行脑部手术时，他们会麻醉，或者在头皮上打一些麻醉剂，他们会切掉那里的皮肤，这样人们就没有任何感觉。

They'll use some anesthesia, they'll peel back the skin and then they'll use a, well, let's call it what it is, it's a bone saw.

他们会使用一些麻醉剂，剥开皮肤，然后他们会使用，好吧，我们就这么称呼它吧，这是一把骨锯。

And they basically saw open a little window in the skull.

他们基本上看到头骨上开了一个小窗口。

I've actually done this before and seen this before.

实际上我以前做过并且见过这个。

I've done this many times before.

我以前已经做过很多次了。

And once you're inside the brain, you can put electrodes in there, and you can put various things in there.

一旦你进入大脑内部，你就可以把电极放在那里，你可以把各种东西放在那里。

Of course, all for therapeutic purposes.

当然，都是为了治疗目的。

And you do that without any anesthesia to the actual brain tissue, because it has no receptors to sense anything.

而且你不需要对实际的脑组织进行任何麻醉，因为它没有感知任何东西的受体。

It doesn't have pain receptors, it doesn't have pressure receptors, none of that.

它没有疼痛感受器，没有压力感受器，这些都没有。

When you have a headache and your head feels like there's too much pressure, well, that's because of receptors that lie outside the brain.

当您头痛并且头部感觉压力过大时，这是因为大脑外部的受体造成的。

Andrew Huberman:

安德鲁·休伯曼：

So your organs are different.

所以你们的器官是不同的。

They need to tell your brain what's going on.

他们需要告诉你的大脑发生了什么事。

And there are ways that you can control the mechanical and the chemical state of your organs in ways that are very powerful.

您可以通过多种方法以非常强大的方式控制器官的机械和化学状态。

And this is crucial to do, because if you can properly regulate the mechanical and chemical environment of your body, your brain functions better.

做到这一点至关重要，因为如果你能够正确调节身体的机械和化学环境，你的大脑就会更好地发挥作用。

This is absolutely clear from data that if your gut is healthy, if you get the alkalinity right, the acidity right, and if your spleen is healthy and happy, and if your lungs are working properly, not just breathing and pumping in and out air, but you're breathing at the right cadence for a particular activity, then your brain will function better.

从数据中可以清楚地看出，如果你的肠道健康，如果你的碱度、酸度正确，如果你的脾脏健康快乐，如果你的肺部工作正常，不仅仅是呼吸和泵入和呼出空气，而且你在特定活动中以正确的节奏呼吸，那么你的大脑就会更好地运作。

So let's talk about how you can adjust the mechanical and chemical environment of your organs in order to make your brain better, and how your brain can make the mechanical and chemical environment within your organs function better.

那么我们来谈谈如何调整器官的机械和化学环境，使大脑变得更好，以及大脑如何使器官内的机械和化学环境更好地发挥作用。

Andrew Huberman:

安德鲁·休伯曼：

For instance, we're going to talk about how you can change the chemistry of your gut in order for your brain to be able to focus better, think better, remember better and sleep better.

例如，我们将讨论如何改变肠道的化学成分，以便您的大脑能够更好地集中注意力、更好地思考、更好地记忆和更好地睡眠。

And we are going to talk about how you can change the chemistry of other organs in your body such that your immune system will function better than it would otherwise, and you can actually heal faster from small cuts and bruises, but also injuries of any kind, even major injuries.

我们将讨论如何改变体内其他器官的化学成分，使您的免疫系统比其他器官更好地发挥作用，并且您实际上可以从小割伤和瘀伤以及任何类型的伤害（甚至是重大伤害）中更快地康复。

So as I mentioned before, we've got these organs, the heart, the lungs, the diaphragm, and I'll explain what that is, the gut, and the spleen.

正如我之前提到的，我们有这些器官，心脏、肺、隔膜，我将解释那是什么，肠道和脾脏。

And the spleen is this immune organ.

而脾脏就是这个免疫器官。

Let's take one example of these and explain how mechanical and chemical information from this particular set of organs communicates to the brain and how that changes how our brain works.

让我们举一个例子，解释来自这组特定器官的机械和化学信息如何传递到大脑，以及这如何改变我们大脑的工作方式。

And the organ I'd like to focus on first are the lungs and the diaphragm.

我首先要关注的器官是肺和膈肌。

Andrew Huberman:

安德鲁·休伯曼：

So we're all familiar with our lungs, these two big bags of air, but they're actually not two big bags of air.

所以我们都熟悉我们的肺，这两大袋空气，但它们实际上不是两大袋空气。

They actually have little tiny sacks within them, actually millions of little sacks called the "alveoli" of the lungs; the alveoli of the lungs are like little tiny balloons throughout our lungs.

它们的内部实际上有一些小袋子，实际上有数百万个小袋子，称为肺的“肺泡”；肺泡就像遍布我们肺部的小气球。

And the more of those balloons we have, the more air that we can actually contain.

我们拥有的气球越多，我们实际上可以容纳的空气就越多。

So we are not two big bags of air in there, our lungs, we actually have millions and millions of little tiny bags of air within those lungs.

所以我们的肺部并不是两个大空气袋，我们的肺部实际上有数以百万计的小空气袋。

Those little bags of air can fill up or they can deflate, just like your lungs overall can fill up or they can deflate.

这些小空气袋可以充满也可以放气，就像您的肺部整体可以充满或放气一样。

The diaphragm is a muscle.

横膈膜是一块肌肉。

It's shaped like a dome.

它的形状像一个圆顶。

So think about a basketball or a soccer ball that has most of the air pushed out of it.

因此，想象一下一个篮球或一个足球，其中大部分空气都被排出了。

Andrew Huberman:

安德鲁·休伯曼：

And so it's crescent shape or dome shaped, and it sits below our lungs.

所以它是新月形或圆顶形的，位于我们的肺部下方。

And the way the diaphragm and the lungs work together is very interesting.

横膈膜和肺部的协同工作方式非常有趣。

The diaphragm is actually skeletal muscle, so it's just like a bicep or a quadricep.

横膈膜实际上是骨骼肌，所以它就像二头肌或四头肌一样。

And the fact that it is skeletal muscle is important because it has a unique property, which is that you can control it voluntarily.

它是骨骼肌这一事实很重要，因为它有一个独特的属性，那就是你可以自愿控制它。

You can decide to take control of your diaphragm by just consciously deciding you want to breathe in a particular way, just like you can take conscious control over your legs.

您可以通过有意识地决定以特定方式呼吸来决定控制隔膜，就像您可以有意识地控制双腿一样。

They will work just fine if you're not thinking about them as you walk, provided you already know how to walk.

如果您在走路时不考虑它们，只要您已经知道如何走路，它们就会很好地工作。

But at any moment you can decide to change the rate of your walking, your so-called cadence of walking.

但您可以随时决定改变步行速度，即所谓的步行节奏。

So the diaphragm as a skeletal muscle also has that property.

所以膈肌作为骨骼肌也具有这种特性。

Andrew Huberman:

安德鲁·休伯曼：

The diaphragm moves up and down, depending on how you breathe, or rather I should say how the diaphragm moves up and down determines how you breathe.

隔膜上下移动，取决于你如何呼吸，或者更确切地说，我应该说隔膜如何上下移动决定了你如何呼吸。

How you breathe is also dependent on little muscles that are between your ribs, the intercostals and other muscles.

你的呼吸方式还取决于肋骨、肋间肌和其他肌肉之间的小肌肉。

If you're a martial arts fan ...

如果你是武术迷...

that Bruce Lee was famous for having these very pronounced intercostals from doing all sorts of bridging exercise, et cetera.

李小龙因进行各种桥接练习等而拥有这些非常明显的肋间肌而闻名。

But those are the muscles, and we all have them, even if some of us, most of us, don't have intercostals like Bruce Lee.

但这些都是肌肉，我们都拥有它们，即使我们中的一些人，我们大多数人，没有像李小龙那样的肋间肌。

So when you breathe, a couple things happen.

所以当你呼吸时，会发生一些事情。

But let's talk about the mechanical things first, and then let's talk about how those mechanical steps relate back to the brain and what that does for the brain.

但让我们先谈谈机械方面的事情，然后再谈谈这些机械步骤如何与大脑相关以及这对大脑有何作用。

And I can promise you that if you develop an awareness of these mechanical changes, you do not have to go through extensive breathwork practice or do extensive breathwork.

我可以向你保证，如果你对这些机械变化产生了意识，你就不必进行大量的呼吸练习或做大量的呼吸。

Andrew Huberman:

安德鲁·休伯曼：

You will immediately, believe it or not, develop a sense of your breathing self, of your lungs and diaphragm.

不管你信不信，你会立即培养出一种对你的呼吸、你的肺和膈肌的感觉。

It takes no practice, but once you do it, you will forever be changed in terms of your awareness of your breathing and your ability to leverage your breathing, kind of like the steering wheel on a car, in order to shift your brain in the direction that you want to go.

这不需要练习，但一旦你做到了，你对呼吸的意识和利用呼吸的能力将永远改变，就像汽车上的方向盘一样，以便将你的大脑转向你想要的方向。

So it's a very powerful system.

所以这是一个非常强大的系统。

And the way it works is the following, and this will also incorporate the heart.

它的运作方式如下，这也将包含心脏。

And by the heart, I don't mean it in the emotional sense, although we don't rule out emotions here at the Huberman Lab podcast.

从内心来说，我并不是指情感意义上的，尽管我们在休伯曼实验室播客中不排除情感。

We like emotions, but I'm talking about the heart as an organ, as a beating organ that circulates blood.

我们喜欢情感，但我说的是心脏作为一个器官，作为一个使血液循环的跳动器官。

So when we inhale, these little sacks in our lungs fill up and our lungs expand.

因此，当我们吸气时，肺部的这些小袋子就会充满，肺部就会扩张。

Andrew Huberman:

安德鲁·休伯曼：

And when we do that, we take up space in our thoracic cavity, and our diaphragm moves down.

当我们这样做时，我们会占据胸腔的空间，并且横膈膜会向下移动。

When we exhale, the diaphragm moves up, the lungs get smaller, okay?

当我们呼气时，横膈膜向上移动，肺部变小，好吗？

So inhales, the diaphragm moves down; exhales, diaphragm moves up.

于是吸气，膈肌向下移动；呼气，膈肌向上移动。

This actually controls our heart rate, but it does it by changing the way that our brain works, and it works in the following way.

这实际上控制了我们的心率，但它是通过改变我们大脑的工作方式来实现的，其工作方式如下。

So when we inhale, our lungs fill, our diaphragm moves down.

因此，当我们吸气时，我们的肺部会充满，隔膜会向下移动。

Our heart actually has a little more space because the diaphragms move down, so that heart gets a little bit bigger, physically bigger, not in the emotional sense, but physically bigger.

我们的心脏实际上有更多的空间，因为隔膜向下移动，所以心脏变得更大一点，身体上更大，不是在情感意义上，而是在身体上更大。

And as a consequence, whatever blood is in the heart flows at a slower rate because it's a larger volume.

因此，心脏中的血液流动速度会变慢，因为它的体积较大。

So bigger volume heart, same amount of blood inside the heart means slower flow, okay?

因此，心脏体积越大，心脏内的血液量相同，意味着流动速度越慢，好吗？

Sort of like expanding a pipe.

有点像扩大管道。

The brain registers that, because there are a set of neurons on the heart called the "sinoatrial node," it sends that information to the brain.

大脑记录下来，因为心脏上有一组称为“窦房结”的神经元，所以它会将信息发送到大脑。

Andrew Huberman:

安德鲁·休伯曼：

That information is registered by the brain, and the brain sends a message back to the heart to speed the heart up.

该信息由大脑记录，然后大脑将信息发送回心脏以加速心跳。

So every time you inhale, because of these mechanical changes in the diaphragm and lungs, and because of the mechanical changes in the heart, your brain sends a signal to the heart to speed the heart up.

因此，每次吸气时，由于隔膜和肺部的这些机械变化，并且由于心脏的机械变化，您的大脑会向心脏发送信号以加速心跳。

So if you do long inhales, or you inhale more vigorously, you actually are speeding your heart up.

因此，如果你长时间吸气，或者吸气更用力，你的心跳实际上会加快。

Now, of course, you have to exhale as well, but for instance, if I were to inhale very long, like ...

现在，当然，你也必须呼气，但是例如，如果我吸气很长，就像......

The entire time my heart rate is increasing, and then if I did a quick exhale ...

整个过程中我的心率都在增加，然后如果我快速呼气......

Something else will happen.

还会发生其他事情。

But if I kept doing that, my heart rate would increase.

但如果我继续这样做，我的心率就会加快。

It's not going to increase linearly and forever, but it will increase with each inhale, or I can simply make my inhales more vigorous, and my heart rate will speed up.

它不会永远线性增加，但它会随着每次吸气而增加，或者我可以简单地让我的吸气更加有力，我的心率就会加快。

Andrew Huberman:

安德鲁·休伯曼：

This is an autonomic and automatic relationship between the diaphragm, the lungs, the brain and the heart.

这是横膈膜、肺、大脑和心脏之间的自主和自动关系。

Now, if inhales speed the heart up, what happens on exhales?

现在，如果吸气使心跳加速，那么呼气时会发生什么？

When we exhale, the diaphragm moves up.

当我们呼气时，横膈膜向上移动。

It's a little counterintuitive, but you can think about it as pushing the plunge on a syringe, right?

这有点违反直觉，但您可以将其想象为推动注射器上的柱塞，对吧？

When you exhale, this thing moves up, and as the diaphragm moves up, the heart has less space, meaning it gets a little bit smaller, which means that whatever volume of blood is inside the heart moves faster through that smaller volume.

当你呼气时，这个东西向上移动，随着隔膜向上移动，心脏的空间越来越小，这意味着它会变得更小，这意味着无论心脏内有多少血液，通过这个较小的体积都会更快地移动。

That information is sent to the brain via the collection of neurons called the sinoatrial node, for you aficionados.

对于爱好者来说，这些信息通过称为窦房结的神经元集合发送到大脑。

The brain then sends information via the vagus nerve back to the heart to slow the heart down.

然后，大脑通过迷走神经将信息发送回心脏，以减慢心跳速度。

So while inhales speed up the heart, that's the net effect, exhales slow the heart down.

因此，吸气时心跳加速，这就是净效应，呼气时心跳减慢。

Andrew Huberman:

安德鲁·休伯曼：

And the reason they slow the heart down is because of a register in the change in mechanical pressure between the diaphragm, the lungs, and the heart.

它们减慢心脏速度的原因是隔膜、肺部和心脏之间机械压力的变化。

So this is, to me, the simplest and most straightforward example of how the brain is changing the way our organs work, our heart in this case, according to changes in mechanical interoception.

所以，对我来说，这是大脑如何根据机械内感受的变化改变我们的器官（在本例中是我们的心脏）工作方式的最简单、最直接的例子。

Now, we're not always aware of this.

现在，我们并不总是意识到这一点。

Some of us are aware of it, some of us aren't.

我们中有些人意识到了这一点，有些人则没有。

If you do it right now, you will be aware of it.

如果你现在就这样做，你就会意识到这一点。

So you can try this, you can basically, this is an experiment or an example in interoception, in sensing one's self.

所以你可以尝试这个，基本上，这是一个内感受、感知自我的实验或例子。

So if you inhale, doesn't matter how long you inhale, I'll do it for a couple seconds and then exhale twice as long.

所以如果你吸气，不管吸气多长时间，我都会吸气几秒钟，然后呼气两倍的时间。

Andrew Huberman:

安德鲁·休伯曼：

Nose or mouth.

鼻子或嘴巴。

Doesn't matter.

没关系。

The entire time that you're exhaling, you're slowing your heart down.

在你呼气的整个过程中，你的心跳速度都在减慢。

So just as a car has an accelerator and a brake, or you can slow a car by coming off the accelerator, when you exhale, you're effectively coming off the accelerator.

因此，就像汽车有加速器和制动器一样，或者您可以通过松开加速器来使汽车减速，当您呼气时，您实际上就松开了加速器。

Or if you want to think about it differently, you're hitting the brake, you're slowing down your heart rate.

或者如果你想换个角度思考，你就是在踩刹车，你在减慢你的心率。

Now, normally your heart rate stays in more or less the same range for a given activity because you're inhaling and exhaling.

现在，通常情况下，对于给定的活动，您的心率或多或少会保持在相同的范围内，因为您正在吸气和呼气。

But this is just a simple way of showing that mechanical changes in your viscera can change the way that your brain works, and then your brain changes the way that those viscera work.

但这只是一种简单的方式，表明你的内脏的机械变化可以改变你的大脑的工作方式，然后你的大脑改变这些内脏的工作方式。

Andrew Huberman:

安德鲁·休伯曼：

And it's a very concrete agreement; it's a contract between the organs of your body and the brain.

这是一个非常具体的协议；这是身体器官和大脑之间的契约。

In fact, you can think about this contract in more detail, and you can leverage this in a very powerful way to set the conditions of your mind.

事实上，你可以更详细地考虑这个合同，你可以以一种非常有效的方式利用它来设定你的思想条件。

If you want to be more calm, emphasize exhales.

如果你想更平静，请强调呼气。

And the simplest way to do this — I've talked about this many times before, but if you haven't heard me say it, this will become immediately clear — is to emphasize exhales through what's called a "physiological sigh." Two inhales could be through the nose or the mouth, but ideally through the nose.

最简单的方法是通过所谓的“生理叹息”来强调呼气——我之前已经多次谈到过这一点，但如果你还没有听我说过，这一点很快就会变得清楚。两次吸气可以通过鼻子或嘴，但最好是通过鼻子。

So followed by a long exhale.

然后是长长的呼气。

Andrew Huberman:

安德鲁·休伯曼：

Those double inhales are important because what they do is they maximally fill all those little sacks in your lungs, and then when you breathe out, you're exhaling as much of the so-called carbon dioxide in your system as possible.

两次吸气很重要，因为它们的作用是最大程度地填充肺部的所有小袋子，然后当您呼气时，您会呼出系统中尽可能多的所谓二氧化碳。

We'll talk about carbon dioxide in a second.

我们稍后将讨论二氧化碳。

So the fastest way to calm down is to emphasize exhales.

所以冷静下来最快的方法就是强调呼气。

When you make exhales longer, you're slowing your heart rate, you're calming down.

当你延长呼气时间时，你的心率就会减慢，你就会平静下来。

You don't need any sophisticated training; you don't have to do this for minutes on end.

您不需要任何复杂的培训；您不必连续几分钟这样做。

You don't have to do anything.

你不需要做任何事。

You don't even have to call it breathwork.

你甚至不必称其为呼吸。

It's just respiration.

这只是呼吸。

And in fact, you do this every night when you go to sleep and carbon dioxide builds up too much in your bloodstream, or if you hold your breath or something, or you watch an animal or a small child that's sleeping, they will occasionally do these double-inhale, long-exhales.

事实上，你每天晚上睡觉时都会这样做，当你的血液中二氧化碳积聚过多时，或者如果你屏住呼吸或其他什么，或者你观察正在睡觉的动物或小孩，他们偶尔会做这些双吸气、长呼气的动作。

Andrew Huberman:

安德鲁·休伯曼：

It's a way of slowing the heart down and eliminating carbon dioxide.

这是一种减慢心跳速度并消除二氧化碳的方法。

The opposite is also true.

反之亦然。

If you inhale deeply or vigorously and then exhale less, long or less vigorously, you will increase your level of alertness through these purely mechanical aspects of your interoception.

如果你深吸气或用力吸气，然后少呼气、长呼气或不太用力呼气，你将通过内感受的这些纯粹机械方面提高你的警觉程度。

So for instance, if I were to take a big deep inhale and then a short exhale, and then another one, big inhale, short exhale.

举例来说，如果我要深深地吸气，然后短时呼气，然后再深吸一次，短时呼气。

It only takes two or three of those before you start to feel more alert.

只需要其中两到三个，你就会开始感到更加警觉。

And that's because your heart rate is increasing.

那是因为你的心率正在增加。

And actually, if you keep doing that for 25 or 30 breaths of inhale, deep; short exhale, you will start to secrete a lot of adrenaline.

事实上，如果你持续这样做 25 或 30 次深吸气，短暂的呼气，你会开始分泌大量的肾上腺素。

This hormone that comes from your kidneys and from your brain stem, makes you feel really alert.

这种来自肾脏和脑干的激素会让您感到非常警觉。

You will actually feel as if you've had a couple espresso.

您实际上会感觉好像喝了几杯浓缩咖啡。

You will immediately wake up.

你会立即醒来。

Andrew Huberman:

安德鲁·休伯曼：

And there's an intermediate form of breathing, which is sometimes called "box breathing," but it's really equal inhale and exhale duration.

还有一种中间形式的呼吸，有时称为“箱式呼吸”，但吸气和呼气的持续时间实际上是相等的。

And these, it basically goes like this.

而这些，基本上是这样的。

You're going to inhale.

你会吸气。

So do this for maybe two, three seconds, inhale, then hold, two, three seconds, then exhale two, three seconds, then hold two, three seconds.

因此，这样做可能需要两、三秒，吸气，然后保持两、三秒，然后呼气两、三秒，然后保持两、三秒。

Most often people forget to hold.

大多数情况下，人们会忘记握住。

So it's inhale, hold, exhale, hold for equal or more or less equal durations of, could be one second, could be two seconds, could be three seconds.

所以它是吸气、保持、呼气、保持相同或或多或少相同的持续时间，可以是一秒，可以是两秒，可以是三秒。

Most people find that when you get out past five seconds, they start to struggle to maintain the so-called box breathing.

大多数人发现，当你离开五秒钟后，他们就开始努力维持所谓的箱式呼吸。

And most people can't consciously box breathe for too terribly long without having to think about it.

大多数人无法在不思考的情况下有意识地屏住呼吸太长时间。

But the point here is that through purely mechanical means, changing the way that you breathe, emphasizing inhales or exhales, or keeping them the same, will change the way that your brain works, how alert you are and how well you function in anything.

但这里的要点是，通过纯粹的机械手段，改变你的呼吸方式，强调吸气或呼气，或保持它们相同，将改变你的大脑工作方式，你的警觉程度以及你在任何事情上的表现。

Andrew Huberman:

安德鲁·休伯曼：

And again, this doesn't mean that breathwork has no value.

再说一次，这并不意味着呼吸没有价值。

It's just simply to say that long, extended protocols of breathwork are simply, they are truly simply just an exploration of this fundamental relationship between the mechanics of your internal organs and your brain and how your brain controls those internal organs.

只是简单地说，长而扩展的呼吸方案很简单，它们确实只是对内脏器官和大脑的力学以及大脑如何控制这些内脏器官之间的基本关系的探索。

Now, you might ask, well, how is this pressure known?

现在，您可能会问，这个压力是如何得知的？

How does the body actually know how full the lungs are?

身体如何知道肺部充满程度？

Now this is an answer that's more for the aficionados out there, but I've had a few requests, or I should say thousands of requests, for more in-depth science.

现在，这是一个更适合爱好者的答案，但我收到了一些请求，或者我应该说数千个请求，以获得更深入的科学。

So if you're not interested in more in-depth science, this will allow you to tune out now for maybe just 10 seconds.

因此，如果您对更深入的科学不感兴趣，这将让您现在可以暂时关闭 10 秒钟。

And if you are interested, pay careful attention.

如果您有兴趣，请仔细关注。

There is a set of receptors which are called Piezo receptors, P-I-E-Z-O, Piezo receptors.

有一组受体称为压电受体、P-I-E-Z-O、压电受体。

Andrew Huberman:

安德鲁·休伯曼：

Piezo means pressure, and these were discovered a few years ago by a couple different laboratories, but one of the main ones, one of the main laboratories that discovered these Piezo receptors is the laboratory of our Ardem Patapoutian.

Piezo 意味着压力，几年前由几个不同的实验室发现了这些，但主要实验室之一、发现这些压电受体的主要实验室之一是我们的 Ardem Patapoutian 实验室。

I love saying his name, even though I'm probably mispronouncing it.

我喜欢说出他的名字，尽管我可能读错了。

He's a friend and a former colleague when my lab was down in San Diego.

当我的实验室在圣地亚哥时，他是我的朋友和前同事。

He's at the Scripps Institute.

他在斯克里普斯研究所。

He's a Howard Hughes Medical Institute Investigator, which just basically means that he's a total stud of science and has made many important discoveries.

他是霍华德休斯医学研究所的研究员，这基本上意味着他是一个十足的科学天才，并取得了许多重要的发现。

The Piezo receptors line many tissues and inform the brain about pressure in those tissues.

压电受体分布在许多组织中，并向大脑通报这些组织中的压力。

But the lungs have a particular category of Piezo receptors called "Piezo2 receptors." And as you fill your lungs and these little sacks of air, the alveoli, fill, the Piezo2 receptors, because of the way they react to that filling, send information by way of a bunch of neurons, a bunch of wires, up to the brain and tell you how full your lungs are.

但肺部有一类特殊的压电受体，称为“Piezo2 受体”。当你充满肺部和这些小空气袋时，肺泡、填充物、Piezo2 受体，由于它们对填充物的反应方式，会通过一堆神经元、一堆电线向大脑发送信息，并告诉你你的肺部有多满。

Andrew Huberman:

安德鲁·休伯曼：

So that's the mechanistic detail.

这就是机械细节。

If you want to learn more about that, you can look up Ardem's lab at the Scripps, and the beautiful work that they and other laboratories are doing on Piezos.

如果您想了解更多信息，您可以查看 Ardem 在斯克里普斯的实验室，以及他们和其他实验室在 Piezos 上所做的出色工作。

Piezos are pretty cool.

压电非常酷。

I think I also just like saying Piezo, so that's why I brought that up as well.

我想我也喜欢说“Piezo”，所以这就是我提出这个问题的原因。

So mechanical sensing of the lungs, heart and diaphragm.

肺、心脏和隔膜的机械传感。

And now let's talk about chemical sensing, because there's carbon dioxide, and there's oxygen, and this is really simple.

现在我们来谈谈化学传感，因为有二氧化碳，有氧气，这非常简单。

You have oxygen and carbon dioxide, and you need them both.

你有氧气和二氧化碳，而且你两者都需要。

I sometimes hear people talk about carbon dioxide as this bad thing and oxygen as a good thing.

我有时听到人们谈论二氧化碳是坏东西，而氧气是好东西。

You need them both, and you need them in the appropriate balance.

您两者都需要，并且需要保持适当的平衡。

You have a collection of neurons in your brain that register when carbon dioxide levels get to a certain point in your bloodstream.

你的大脑中有一组神经元，它们会在血液中的二氧化碳浓度达到某个特定点时进行记录。

When that point, that threshold, is reached, these neurons fire and they cause you to breathe.

当达到那个点、那个阈值时，这些神经元就会放电，导致你呼吸。

It's sometimes called the "gasp reflex." It just makes you want to inhale, and as a consequence, you bring in more oxygen, okay?

有时称为“喘息反射”。它只会让你想要吸气，因此，你会吸入更多的氧气，好吗？

So we don't really breathe to get oxygen.

所以我们呼吸并不是为了获取氧气。

That's a byproduct of ...

这是...的副产品

Andrew Huberman:

安德鲁·休伯曼：

Don't really breathe to get oxygen.

不要真正呼吸以获得氧气。

That's a byproduct of inhaling to eliminate carbon dioxide.

这是为了消除二氧化碳而吸入的副产品。

You don't want carbon dioxide levels to go too high.

您不希望二氧化碳含量过高。

In fact, if you want to freak somebody out — and we do these in experiments, and I don't recommend you do this — you just increase the levels of carbon dioxide that they inhale and the brain will go into an almost immediate panic response because the health of all our tissues depends on keeping a nice balance between carbon dioxide and oxygen.

事实上，如果你想吓唬某人——我们在实验中做了这些，我不建议你这样做——你只需增加他们吸入的二氧化碳水平，大脑就会立即陷入恐慌反应，因为我们所有组织的健康取决于二氧化碳和氧气之间保持良好的平衡。

You don't want carbon dioxide levels to go too high.

您不希望二氧化碳含量过高。

So, the impulse to breathe if you're under water or if you hold your breath is triggered by these neurons.

因此，如果你在水下或屏住呼吸，呼吸的冲动是由这些神经元触发的。

And the triggering of those neurons comes from elevated carbon dioxide in the bloodstream.

这些神经元的触发来自于血液中二氧化碳含量的升高。

And for those of you that don't quite know how to conceptualize the relationship between bloodstream and breath, I do think it's important, and maybe you remember this from high school biology, but if you don't, I'll make it clear for you now.

对于那些不太了解如何概念化血液和呼吸之间关系的人来说，我确实认为这很重要，也许你还记得高中生物学中的这一点，但如果你不记得，我现在就为你讲清楚。

Andrew Huberman:

安德鲁·休伯曼：

It's very easy.

这很容易。

You inhale air and that air and the oxygen molecules in that air actually move from your lungs into the bloodstream because these little alveoli of the lungs, those little sacks of air, they basically have a lot of little microvessels and capillaries, little tiny ...

你吸入空气，空气和空气中的氧分子实际上从你的肺部移动到血液中，因为肺部的这些小肺泡，那些小空气袋，它们基本上有很多小微血管和毛细血管，很小……

basically blood vessels essentially, although they're mostly capillaries, microcapillaries — they're the little tiny ones — that line them.

基本上是血管，尽管它们主要是毛细血管、微毛细血管——它们是微小的——排列在它们身上。

So, there's actually an interface, an opportunity for air and molecules within the air to pass into the blood, and then they move in your bloodstream.

所以，实际上存在一个界面，空气和空气中的分子有机会进入血液，然后它们在你的血液中移动。

And when you exhale, the opposite is true.

当你呼气时，情况正好相反。

Andrew Huberman:

安德鲁·休伯曼：

So, you can move things from the air into your bloodstream or from your bloodstream into the air by way of the lungs.

因此，您可以将空气中的物质转移到血液中，或者通过肺部将血液中的物质转移到空气中。

And there's a lot more detail to it.

还有更多细节。

And I'm sure those of you that are experts out there, if you want to put some stuff in the comments, maybe a little bit of an intermediate tutorial.

我相信你们当中的专家，如果您想在评论中添加一些内容，也许是一些中级教程。

You might even entitle it intermediate tutorial.

您甚至可以将其称为中级教程。

If you know a lot about this, I'll check it.

如果你对此了解很多，我会检查一下。

But make sure you get the details right.

但请确保您掌握了正确的细节。

Make sure you know the process.

确保您了解该过程。

And I find that for people that are interested in understanding how breathing really works, it's really nice to think about the relationship between the heart and the vascular system, the blood and the air system, the respiration system, and breathing, because those two things are very ...

我发现对于那些有兴趣了解呼吸的真正原理的人来说，思考心脏和血管系统、血液和空气系统、呼吸系统和呼吸之间的关系真的很好，因为这两件事非常......

We say they're interdigitated.

我们说它们是交叉的。

They're interwoven with one another.

它们彼此交织在一起。

Andrew Huberman:

安德鲁·休伯曼：

So, how's this work?

那么，这个工作怎么样？

Well, carbon dioxide is too high.

嗯，二氧化碳含量太高了。

You breathe in, you inspire, you inhale — as a consequence, when you exhale, you offload carbon dioxide.

你吸气、吸气、吸气——因此，当你呼气时，你排出了二氧化碳。

There's a really cool way that you can explore this chemistry of your breathing and your bloodstream and the way that your brain works, in ways that can really benefit your health, and it works the following way.

有一种非常酷的方法，您可以探索呼吸和血液的化学反应以及大脑的工作方式，以真正有益于您的健康的方式，它的工作原理如下。

You want to essentially sit or lie down, it doesn't really matter.

你基本上想坐下或躺下，这并不重要。

You definitely don't want to be anywhere near water, not a bathtub, not a hot tub, not a cold dunk or something.

你绝对不想靠近水，不是浴缸，不是热水浴缸，不是冷水浸泡之类的。

In fact, don't even be in a puddle.

事实上，甚至不要掉进水坑里。

And what you want to do, in this case, is you're going to breathe in deep.

在这种情况下，你要做的就是深呼吸。

So, that's going to increase your heart rate, and then exhale passively by just letting air fall out of your mouth.

所以，这会增加你的心率，然后通过让空气从嘴里流出来被动呼气。

So, it would look something like this.

所以，它看起来像这样。

Andrew Huberman:

安德鲁·休伯曼：

So, it's like you breathe in vigorously, and then you let the air just fall out of your mouth.

所以，就像你用力吸气，然后让空气从嘴里掉出来。

When you do that, what you're essentially doing is you're bringing in a lot of oxygen through that deep breath, and you are exhaling a little bit of that carbon dioxide.

当你这样做时，你本质上所做的就是通过深呼吸吸入大量氧气，并呼出一点二氧化碳。

But if you were to repeat it 25 times, maybe 30 times, it doesn't matter if it's 25 or 30, somewhere in there, you would essentially start bringing in a lot of oxygen and blowing off or exhaling a lot of carbon dioxide.

但如果你要重复25次，也许30次，无论是25次还是30次，在某个地方，你基本上都会开始吸入大量氧气，并吹出或呼出大量二氧化碳。

So, you're actually going to change the chemistry of your internal landscape.

所以，你实际上会改变你内部景观的化学成分。

And you can then sense it, you can interocept what that is like.

然后你就可以感觉到它，你可以感知它是什么样的。

Andrew Huberman:

安德鲁·休伯曼：

And there are some really interesting reasons for wanting to do that.

想要这样做有一些非常有趣的原因。

So, I'm not going to do all 25 or 30 now.

所以，我现在不会把 25 或 30 全部做完。

I'll maybe do five or 10 so you can get a sense of what it looks like so that it's clear.

我可能会做五到十次，这样你就可以清楚地了解它的样子。

I'm going to essentially demonstrate now.

我现在将主要进行演示。

So, it's inhale, exhale through the mouth.

所以，它是通过嘴吸气、呼气。

I am inhaling through the nose.

我用鼻子吸气。

So, it's essentially, excuse me, a two-second or so inhale, and then a one-second or so exhale.

所以，对不起，本质上就是吸气两秒左右，然后呼气一秒左右。

And as I was doing that, I can kind of feel my face get flush, and my body is heating up, and my brain is heating up.

当我这样做时，我能感觉到我的脸变红，我的身体在升温，我的大脑也在升温。

What's happening there?

那里发生了什么事？

Well, that pattern of breathing is increasing levels of adrenaline in my brain and body, and I'm getting more alert.

嗯，这种呼吸模式增加了我大脑和身体中的肾上腺素水平，我变得更加警觉。

Then after 25 or 30 of those, you exhale all your air.

然后在 25 或 30 次之后，你呼出所有的空气。

Andrew Huberman:

安德鲁·休伯曼：

You dump all your air.

你把所有的空气都倒掉了。

You can do that through your nose or your mouth.

您可以通过鼻子或嘴巴来做到这一点。

And then you hold your breath with your lungs empty for about 15 to 30 seconds.

然后屏住呼吸，让肺部排空大约 15 到 30 秒。

Now, for those of you that want to explore this, and please be careful as you explore this, don't do anything stupid like do this while you're driving, or something like that.

现在，对于那些想要探索这一点的人，请在探索时小心，不要做任何愚蠢的事情，比如在开车时这样做，或类似的事情。

You can exhale all your air.

你可以呼出所有的空气。

And what you'll find then is you can hold your breath for a very long time.

然后你会发现你可以屏住呼吸很长时间。

And the reason you can do that is because you've blown off all the carbon dioxide or most of the carbon dioxide in your bloodstream.

你之所以能做到这一点是因为你已经排出了血液中的所有二氧化碳或大部分二氧化碳。

So, you've shifted the chemistry of your blood by breathing in a particular way.

因此，您通过以特定方式呼吸改变了血液的化学成分。

And by doing that, you are no longer triggering these neurons that cause the gasp reflex or the reflex to breathe.

通过这样做，你就不再触发这些引起喘息反射或呼吸反射的神经元。

Now, of course, you have to breathe sooner or later, but what you'll find is if normally your ability to hold your breath is a minute or so before you really feel that gasp reflex kick in, you might find that you can go 90 seconds or two minutes.

现在，当然，你迟早必须呼吸，但你会发现，如果通常你能屏住呼吸一分钟左右，然后你才真正感觉到喘息反射开始，你可能会发现你可以坚持 90 秒或两分钟。

Andrew Huberman:

安德鲁·休伯曼：

And with some practice, people find that they can start holding their breath for three or four minutes or longer.

经过一些练习，人们发现他们可以开始屏住呼吸三四分钟或更长时间。

This is actually how free divers do what they do.

这实际上就是自由潜水员所做的事情。

I do not want anyone free diving.

我不希望任何人自由潜水。

If you're going to learn free diving, please learn it from an expert.

如果你要学习自由潜水，请向专家学习。

Many people die trying to teach themselves how to free dive, or trying to teach their friends how to free dive, when they don't know what they're doing.

许多人在尝试自学如何自由潜水或试图教朋友如何自由潜水时死去，但他们不知道自己在做什么。

This is not what this is about.

这不是重点。

Again, don't do this anywhere near water.

再次强调，不要在靠近水的地方进行此操作。

But it is a very interesting exploration of how you can shift the chemistry of your bloodstream by modulating your air, by modulating the mechanics of your diaphragm and lungs, and thereby shift the way your mind works, your brain.

但这是一次非常有趣的探索，探讨如何通过调节空气、调节隔膜和肺部的力学来改变血液的化学成分，从而改变你的思维和大脑的工作方式。

And in fact, what you'll notice, is that even though during that 25 or 30 breaths, you'll feel very alert when you exhale all your air and you're in the breath hold, you will feel very alert, but very, very calm.

事实上，你会注意到，即使在那 25 或 30 次呼吸中，当你呼出所有空气并且屏住呼吸时，你会感到非常警觉，你会感到非常警觉，但非常非常平静。

Andrew Huberman:

安德鲁·休伯曼：

Now, this is interesting because it's a state that we all sort of want to achieve — alert but calm — but have a hard time achieving.

现在，这很有趣，因为这是我们都想达到的状态——警觉但冷静——但很难实现。

And so for those of you that have a hard time obtaining focus for sake of work, or focus for sake of anything, I should say.

因此，对于那些很难为了工作而集中注意力，或者为了任何事情而难以集中注意力的人，我应该说。

And when you are able to achieve focus, it's through the use of things like stimulants, or you feel like you have to have a cold shower or ice bath, or you have to have four espresso in order to be alert.

当你能够集中注意力时，这是通过使用兴奋剂之类的东西，或者你觉得你必须洗个冷水澡或冰浴，或者你必须喝四杯浓缩咖啡才能保持警觉。

But then you're too alert, you're jittery, you can't focus.

但你会变得太警觉、紧张、无法集中注意力。

This pattern of breathing can lend itself very well to entering states of alert-but-calm for the 10 or even 20 minutes that follow that breathing.

这种呼吸模式非常适合在呼吸后的 10 甚至 20 分钟内进入警觉但平静的状态。

And then you could repeat it if you want.

然后如果你愿意的话你可以重复它。

So, it's a very useful practice to explore.

因此，这是一个非常有用的探索实践。

Some of you may be familiar with this practice as so called Wim Hof breathing.

你们中的一些人可能熟悉这种练习，即所谓的 Wim Hof 呼吸。

Andrew Huberman:

安德鲁·休伯曼：

Wim Hof is a practitioner of what's called "tummo breathing." Tummo breathing has been around for centuries.

维姆·霍夫（Wim Hof）是“肿瘤呼吸”的实践者。肿瘤呼吸已经存在了几个世纪。

And for those of you that are familiar with breathwork and yoga practices, I acknowledge that nothing I just described is new, based on science.

对于那些熟悉呼吸和瑜伽练习的人来说，我承认我刚才描述的内容都不是新的、基于科学的。

However, the science informs why those practices work.

然而，科学告诉我们这些做法为何有效。

And just as a little mini-editorial, I just want to emphasize, as well, that one thing that this podcast is really about is trying to remove fancy nomenclature, whether or not it's yogic nomenclature or scientific nomenclature, so that people can access protocols.

就像一篇小社论一样，我也想强调，这个播客真正关心的一件事是试图删除花哨的术语，无论是瑜伽术语还是科学术语，以便人们可以访问协议。

Because the moment we start naming things after people or calling them tummo, et cetera, I have no problem with that.

因为当我们开始以人的名字命名事物或称它们为“tummo”等等时，我对此没有任何问题。

But it doesn't inform how the practices are done, nor does it inform the underlying mechanisms.

但它没有告知实践是如何完成的，也没有告知底层机制。

So, here I'm trying to teach you the mechanisms.

所以，在这里我试图教你这些机制。

And as a final point to that, the most powerful form of breathing is the one that takes into account the fundamental mechanisms that inhales increase heart rate, that exhales decrease heart rate, and that carbon dioxide and oxygen relate to the bloodstream and the brain in particular ways.

最后一点，最有力的呼吸形式是考虑到吸气增加心率、呼气降低心率以及二氧化碳和氧气以特定方式与血液和大脑相关的基本机制的呼吸形式。

Andrew Huberman:

安德鲁·休伯曼：

Once you understand those components, then you can create your own so-called breathwork practices.

一旦您了解了这些组成部分，您就可以创建自己的所谓呼吸练习。

You can breathe in the ways that best serve you, as opposed to thinking that one protocol is the best or holy protocol for everything, because it's simply not.

您可以以最适合您的方式呼吸，而不是认为一种协议是所有事情的最佳或神圣协议，因为它根本不是。

As a final, final point, I want to say that as you shift the way that you breathe, whether or not you're blowing off more carbon dioxide or bringing in more oxygen, you are fundamentally changing the chemistry of your internal milieu of your body.

最后一点，我想说，当你改变呼吸方式时，无论你是呼出更多二氧化碳还是吸入更多氧气，你都在从根本上改变你身体内部环境的化学成分。

And that has been shown to have important effects on the way that your immune system functions and the way that you deal with inflammation and all sorts of different sort of things that can enter your body and cause problems or conditions of stress, et cetera.

事实证明，这对您的免疫系统功能以及您处理炎症和各种可能进入您身体并导致问题或压力状况等的不同事物的方式产生重要影响。

Andrew Huberman:

安德鲁·休伯曼：

So, I will explore that further as the episode goes on.

因此，随着情节的继续，我将进一步探讨这一点。

But I want to move on to just touch on one other aspect of breathing that's purely mechanical, which I think is very interesting and important, which relates to a particular reflex that you're going to be very familiar with in a second and that can serve you very well in times of extreme stress.

但我想继续谈谈纯粹机械呼吸的另一个方面，我认为这非常有趣和重要，它与一种特定的反射有关，你很快就会非常熟悉它，并且在极度压力的时候可以很好地为你服务。

Andrew Huberman:

安德鲁·休伯曼：

The reflex I'm referring to is something called the "Hering-Breuer reflex." Now, I'm not going to go into details about how the Hering-Breuer reflex works, but it has to do with particular classes of neurons and cells that are the baroreceptors.

我所指的反射被称为“赫林-布洛伊尔反射”。现在，我不打算详细介绍海林-布洛尔反射的工作原理，但它与特定类别的神经元和压力感受器细胞有关。

Those are basically pressure receptors.

这些基本上是压力感受器。

They sense pressure.

他们感受到压力。

And basically what the Hering-Breuer reflex is about is that when your lung is inflated, your desire to breathe is reduced.

基本上，赫林-布洛尔反射的意思是，当你的肺部充气时，你的呼吸欲望就会减少。

So, you can try that right now.

所以，你现在就可以尝试一下。

You can inhale, huge big thing of air and hold.

你可以吸入巨大的空气并保持住。

Okay.

好的。

Your desire to breathe will kick in later than were you to exhale all your air and hold your breath.

当你呼出所有空气并屏住呼吸时，你的呼吸欲望会出现得更晚。

When you exhale all your air and hold your breath, unless you've done the sort of protocol I described a few minutes ago of doing a bunch of inhales and exhales first in a very deliberate way, you will feel empty.

当你呼出所有的空气并屏住呼吸时，除非你已经完成了我几分钟前描述的那种先以非常刻意的方式吸气和呼气的方案，否则你会感到空虚。

Andrew Huberman:

安德鲁·休伯曼：

Those baroreceptors are going to be firing like crazy, saying, "There's no pressure in here.

那些压力感受器会疯狂地放电，说：“这里没有压力。

There's no pressure in here.

这里没有压力。

I got nothing in here.

我在这里什么也没有。

You need to breathe.

你需要呼吸。

You need to breathe in." The gasp reflex will kick in sooner.

你需要吸气。”喘息反射会更快出现。

You can apply that in all sorts of situations related to exercise, related to modulating stress, et cetera.

您可以将其应用于与锻炼、调节压力等相关的各种情况。

So, the Hering-Breuer reflex is a very powerful one.

因此，赫林-布洛尔反射是一种非常强大的反射。

This is why you take a big deep breath before you go underwater, right?

这就是为什么你在进入水下之前要深呼吸，对吗？

You're not going to exhale all your air and go underwater.

你不会呼出所有的空气然后进入水下。

If you were to exhale all your air and go underwater, you would absolutely feel the need to come up sooner for a breath of air than had you a full tank, so to speak, lungs full of air.

如果你要呼出所有的空气并进入水下，你绝对会觉得需要早点上来呼吸空气，而不是让你的气瓶充满，可以这么说，肺部充满空气。

And this is also the way that people teach themselves to feel comfortable under underwater.

这也是人们教会自己在水下感到舒适的方式。

Andrew Huberman:

安德鲁·休伯曼：

So, when you learn how to swim, you learn how to swim both by having air in your lungs while you're underwater and no air in your lungs while you're underwater.

因此，当您学习如何游泳时，您会通过在水下时肺部有空气和在水下时肺部没有空气来学习如何游泳。

In any event, the Hering-Breuer reflex is yet another dimension to the way that mechanical pressure influences your brain's decision-making about what to do with your body — in this case, whether or not to breathe.

无论如何，赫林-布洛尔反射是机械压力影响大脑关于如何处理身体的决策的另一个维度——在本例中，是是否呼吸。

So now I want to shift away from breathing and diaphragm and lungs and move toward another organ within our viscera, which is our gut.

所以现在我想从呼吸、膈肌和肺部转向我们内脏中的另一个器官，那就是我们的肠道。

So, this includes our stomach and our intestines, our esophagus, and so forth.

所以，这包括我们的胃、肠、食道等等。

It's been said before, both by me and by others, that we are but a series of tubes.

我和其他人都曾说过，我们只是一系列管子。

And indeed that's true.

确实如此。

Believe it or not, every system in your body is a tube.

不管你信不信，你体内的每个系统都是一根管子。

Your brain is actually a tube that connects to your spinal cord, which is also a tube.

你的大脑实际上是一个连接到脊髓的管子，脊髓也是一根管子。

Andrew Huberman:

安德鲁·休伯曼：

You started off as a tube.

你一开始是一根管子。

You were like a churro.

你就像一个油条。

You know those churros?

你知道那些油条吗？

I don't know.

我不知道。

If you're not familiar with churros, they're like donuts that are shaped like a tube.

如果您不熟悉油条，它们就像管状的甜甜圈。

That's essentially what you looked like early in development, not long after conception.

这本质上就是你在发育早期、受孕后不久的样子。

And the front end of that churro grew and grew and grew, but you always maintained a hollow through that tube.

油条的前端越来越大，但你总是通过那根管子保持一个空心。

That's why you have what are called "ventricles," gaps, or a space in your brain and spinal cord that run the length of your brain and spinal cord, and fluid.

这就是为什么你的大脑和脊髓中存在所谓的“脑室”、间隙或空间，其长度与大脑和脊髓以及液体的长度相同。

Cerebral spinal fluid and other things move through that space.

脑脊液和其他物质在该空间中流动。

We're going to return to the ventricles layer.

我们要回到心室层。

They are very, very important.

它们非常非常重要。

They're just space filled with fluid, but they do a lot.

它们只是充满液体的空间，但它们的作用却很多。

Similarly, your digestive system starts with the tube at your mouth and, of course, goes down through your throat, and then you've got all the elements of the stomach and the intestines, and then it comes out the other end.

同样，你的消化系统从你嘴里的管子开始，当然，向下穿过你的喉咙，然后你得到了胃和肠的所有元素，然后它从另一端出来。

Andrew Huberman:

安德鲁·休伯曼：

So, you are but a series of different tubes, your vascular system a series of other tubes.

所以，你只是一系列不同的管道，你的血管系统是一系列其他管道。

So, you're tubes.

所以，你们是管子。

The way your digestive system works is to communicate to your brain about the status of the mechanical pressures along this tube, so within your stomach and your intestines, et cetera, and the chemical status of that tube at various portions within that tube to inform your brain about how your brain should control that tube.

您的消化系统的工作方式是向您的大脑传达该管（胃和肠等内）的机械压力状态，以及该管内各个部分的化学状态，以告知您的大脑应如何控制该管。

So, let's start with the mechanical sensing of your gut.

那么，让我们从肠道的机械感应开始。

If you drink a lot of fluid, or if you eat a lot of food, your gut will fill up.

如果你喝了很多液体，或者吃了很多食物，你的肠道就会被填满。

Your stomach will fill up with food.

你的胃会被食物填满。

Now, it gets digested there.

现在，它在那里被消化了。

It gets digested elsewhere along your digestive tract too, of course, but it starts getting digested there because along this tube you have a series of what are called sphincters, which basically are like little draw pulls.

当然，它也会沿着消化道的其他地方被消化，但它开始在那里被消化，因为沿着这条管道，你有一系列所谓的括约肌，它们基本上就像小拉力。

Andrew Huberman:

安德鲁·休伯曼：

If you ever had a laundry bag which has a drawstring on it, and you pull it and then it cinches shut, and then you can open it again, that's what those are.

如果您曾经有一个上面有拉绳的洗衣袋，您拉动它，然后将其拉紧，然后您可以再次打开它，那就是这些。

Those are sphincter openings, and you have them in your throat.

这些是括约肌开口，它们位于喉咙中。

You have them along your digestive tract all the way to the end.

它们沿着消化道一直到末端。

Food will enter your gut, and if there's a lot of that food, pressure receptors, some of which are these Piezo receptors, will communicate to the areas of your brain that are involved in feeding and will say, "Don't eat anymore.

食物会进入你的肠道，如果有很多食物，压力感受器（其中一些是压电感受器）将与你大脑中参与进食的区域进行通信，并会说：“不要再吃东西了。

You don't need to consume anymore." Now, some people bypass that.

你不需要再消费了。”现在，有些人绕过了这一点。

I guess they have these hotdog eating competitions.

我猜他们有吃热狗比赛。

I'm always struck by how some of those people seem to be rail thin, but they actually train for those competitions by ingesting large volumes of water.

我总是惊讶于其中一些人看起来很瘦，但他们实际上是通过摄入大量的水来训练这些比赛的。

Actually a very dangerous practice.

实际上是一种非常危险的做法。

Andrew Huberman:

安德鲁·休伯曼：

You can actually kill yourself by drinking too much water, and you can kill yourself by ingesting too much of anything, really, to expand your gut.

实际上，喝太多水可能会自杀，而为了扩张肠道，摄入太多任何东西也可能导致自杀。

Not a good practice, not a big fan of those competitions.

这不是一个好的做法，也不是这些比赛的忠实粉丝。

But even if you are one of those people or you're the world heavyweight champion of them, they are informative toward what I'm talking about now, which is that as you expand the gut, a signal is sent by neurons, literally nerve cells that are in the gut, to the brainstem up to the areas of the brain that are involved in feeding.

但即使你是这些人中的一员，或者你是其中的世界重量级冠军，他们对我现在所说的内容也提供了丰富的信息，即当你扩张肠道时，神经元（实际上是肠道中的神经细胞）会向脑干发送信号，直至大脑中涉及进食的区域。

I did a whole episode on feeding, you can find on feeding, metabolism and hunger.

我做了一整集关于喂养的内容，你可以找到关于喂养、新陈代谢和饥饿的内容。

You're welcome to listen to that episode if you like, and it will shut down the neurons that drive the desire to put more stuff in your mouth.

如果你愿意的话，欢迎你收听这一集，它会关闭那些驱动你往嘴里放更多东西的欲望的神经元。

That thing that people say sometimes on ...

人们有时会说的那句话...

Well, in this country, frequently after Thanksgiving meal, "I can't put another bite in my mouth."

嗯，在这个国家，感恩节大餐后，经常会说“我不能再咬一口了。”

Andrew Huberman:

安德鲁·休伯曼：

Literally, they shut down some of the basic movements of the musculature to take another fork bite.

从字面上看，他们关闭了肌肉组织的一些基本运动，以进行另一次叉子咬合。

I know it sounds crazy, but they can actually control your brain.

我知道这听起来很疯狂，但它们实际上可以控制你的大脑。

So, your gut is so full that it's controlling your brain such that this action of spooning food towards your mouth is actually inhibited.

所以，你的肠道太饱了，以至于它控制着你的大脑，这样用勺子舀食物到嘴里的动作实际上受到了抑制。

It's made more difficult or less likely to occur.

它变得更加困难或不太可能发生。

It's incredible.

太不可思议了。

The converse is also true, when these Piezo receptors signal to the brain that the gut is empty, independent of your need, your actual need for food, there's a signal that's sent to your brain that says, "Gut is empty." And neurons get stimulated in areas like the arcuate nucleus and these areas of the hypothalamus, et cetera, that drive the desire to make this action, to open the mouth and to put stuff in it, in particular food.

反之亦然，当这些压电受体向大脑发出肠道已空的信号时，无论您的需求如何，您对食物的实际需求如何，都会向您的大脑发送一个信号：“肠道已空”。弓状核和下丘脑等区域的神经元受到刺激，从而驱动做出这一动作的欲望，张开嘴并向其中放入东西，特别是食物。

So, when you find yourself at the refrigerator, or you find yourself almost manically trying to get food of different kinds, you're not even thinking about what you're eating because you're so hungry.

所以，当你发现自己在冰箱旁，或者你发现自己几乎疯狂地试图获取不同种类的食物时，你甚至不会考虑自己在吃什么，因为你太饿了。

Andrew Huberman:

安德鲁·休伯曼：

In part, that's because the lack of food in your gut has sent that information to your brain and is driving particular fixed action patterns that are associated with eating.

在某种程度上，这是因为肠道中食物的缺乏已将这些信息发送到您的大脑，并驱动与饮食相关的特定固定行为模式。

In fact, one of the first things children learn how to do is open their mouth when something is presented to it.

事实上，孩子们学会的第一件事就是在看到某样东西时张开嘴。

And then they learn how to move a spoon or a fork.

然后他们学习如何移动勺子或叉子。

They're not very good at it at first; they get it all over the place, but eventually they get good at it, or at least most people get good at it.

一开始他们不太擅长；他们到处都能做到这一点，但最终他们会擅长它，或者至少大多数人都会擅长它。

If you watch how people eat, it's kind of variable out there.

如果你观察人们的饮食方式，就会发现其中存在着一些变化。

In any event, this is a purely mechanical phenomenon, and this purely mechanical phenomenon is driving our brain to drive certain behavior.

无论如何，这是一种纯粹的机械现象，这种纯粹的机械现象正在驱动我们的大脑驱动某些行为。

You can get better at registering sense of fullness or lack of fullness in a very particular way.

您可以通过一种非常特殊的方式更好地记录充实感或缺乏充实感。

Some people have a very keen sense of how full or empty their stomach is.

有些人对自己的胃有多饱或多空有非常敏锐的感觉。

Andrew Huberman:

安德鲁·休伯曼：

So, if you've eaten anything, even if it's a small volume of food in the last hour to three hours, it's actually a worthwhile practice to take a few moments, maybe 10, 20 seconds, and actually just try and concentrate on sensing the neurons in your gut and how full you are.

所以，如果你吃过任何东西，即使是在过去一小时到三小时内吃的少量食物，花几分钟（也许是 10、20 秒）实际上是一个值得练习的做法，实际上只是尝试集中精力感受肠道中的神经元以及你的饱腹程度。

For instance, I ate a few hours ago, then I had a little snack about 30 minutes ago or so, and my gut feels neither terribly full nor terribly empty.

例如，我几个小时前吃了东西，然后大约 30 分钟前吃了一点零食，我的肠道感觉既不太饱也不太空。

I would put it at 30, 40%.

我认为是 30%、40%。

Okay?

好的？

So, by just taking conscious awareness of how full or empty our gut is at various times — between meals, after a meal, before a meal — you can very quickly develop a sense of how full or empty you are.

因此，只要有意识地意识到我们的肠道在不同时间（两餐之间、餐后、餐前）的饱腹感或空腹感，您就可以很快地感受到自己的饱腹感或空腹感。

Now, what's the consequence of that?

现在，这样做的后果是什么？

The consequence of that is actually rather interesting.

其结果实际上相当有趣。

It's been shown that the consequence of that is actually that you can better override the signals of these Piezo receptors and gut fullness or emptiness.

研究表明，这样做的结果实际上是您可以更好地克服这些压电受体和肠道饱满或空虚的信号。

Andrew Huberman:

安德鲁·休伯曼：

So, for those of you that find that you eat kind of compulsively or nonconsciously, or subconsciously, I should say — you probably have to be conscious enough to be awake to eat — but subconsciously you just find yourself eating.

所以，对于那些发现自己强迫性地、无意识地或无意识地吃东西的人，我应该说——你可能必须有足够的意识才能清醒地吃东西——但潜意识里你只是发现自己在吃东西。

And here I'm describing myself.

我在这里描述我自己。

I'm a drive-by blueberry eater.

我是一个路过的蓝莓吃者。

If there's a bowl of blueberries, every time I walk past it, I have to grab a handful of them and pop them in my mouth.

如果有一碗蓝莓，每次我走过它时，我都要抓起一把，塞进嘴里。

But if you develop this sense of how much mechano pressure, that's not really a word, but how much mechano sensation is in your gut, very quickly you can learn to override that.

但是，如果你发展出这种对机械压力有多大的感觉，这实际上并不是一个词，而是你的肠道中有多少机械感觉，很快你就可以学会克服它。

You might ask, why would I want to be able to override whether or not my stomach is empty or my stomach is full?

你可能会问，为什么我想要能够忽略我的胃是空的还是满的？

Well, there are many reasons to want to do that.

嗯，有很多理由想要这样做。

Many people right now are interested in so-called intermittent fasting.

现在许多人对所谓的间歇性禁食感兴趣。

Andrew Huberman:

安德鲁·休伯曼：

They're doing fasts of anywhere from 12 to 16 hours every 24-hour cycle.

他们每 24 小时周期禁食 12 至 16 小时。

That's actually what my practice is.

这实际上就是我的实践。

I do that on a regular basis.

我定期这样做。

Sometimes, yeah, I eat breakfast, but normally I push breakfast out to about 11 or noon or sometimes a little later.

是的，有时我会吃早餐，但通常我会把早餐推迟到 11 点或中午，有时甚至晚一点。

Some people are doing longer fasts.

有些人进行更长时间的禁食。

And there are really wonderful data published in excellent journals from my colleague Satchin Panda, at the Salk Institute of Biological Studies, and of course from other laboratories, showing that intermittent fasting can and will have some positive health effects on things like liver health and brain health and other aspects of health.

我在索尔克生物研究所的同事萨钦·潘达（Satchin Panda）以及其他实验室的优秀期刊上发表了非常精彩的数据，这些数据表明间歇性禁食可以而且将会对肝脏健康、大脑健康和其他健康方面产生一些积极的健康影响。

Whether or not it's the best form of dieting for the sake of losing weight, that's very controversial.

这是否是减肥的最佳节食形式，这是非常有争议的。

But it's clear that having a period of fasting every 24 hours, or perhaps even longer from time to time can be beneficial because it stimulates what's called autophagy, the clearing away, or the body's ability to eat certain dead cells, so-called senescent cells.

但很明显，每 24 小时禁食一段时间，或者时不时地禁食一段时间，可能是有益的，因为它会刺激所谓的自噬、清除或身体吞噬某些死亡细胞（即所谓的衰老细胞）的能力。

Andrew Huberman:

安德鲁·休伯曼：

And for many people, they struggle with fasting because they feel they have a very keen sense of their stomach being empty, and they feel as if they have to eat.

对于许多人来说，他们在禁食中挣扎，因为他们感觉自己的胃很空，感觉好像必须吃东西。

And in a kind of counterintuitive way, there's some data that indicate that being able to sense whether or not your gut is full or empty, and just the knowledge that that's communicating information to your brain about whether to eat or not, just that awareness, that understanding, allows them to override the signal.

以一种违反直觉的方式，有一些数据表明，能够感知你的肠道是饱还是空，并且知道这正在向你的大脑传达关于是否吃东西的信息，仅仅这种意识、这种理解，就可以让它们凌驾于信号之上。

They think, "Oh, I'm not actually in need of nutrients right now, it's just that my stomach is empty.

他们想：“哦，我现在实际上并不需要营养，只是我的胃是空的。

And these Piezo receptors, and some other ones that I'll tell you about in a moment, are signaling to my brain that it's empty.

这些压电受体，以及我稍后会告诉你的其他一些受体，正在向我的大脑发出信号，表明它是空的。

I don't actually need food.

我其实并不需要食物。

It's just that my brain is reacting to the fact that my gut is deflated, so to speak, or is smaller, doesn't have food in it.

只是我的大脑对我的肠道瘪了，或者说变小了，里面没有食物这一事实做出了反应。

Andrew Huberman:

安德鲁·休伯曼：

So, there are other ways that our guts communicate with our brain.

因此，我们的肠道与大脑还有其他沟通方式。

It's not just our stomach talking to our brain, it's also our intestines talk to our brain.

不仅仅是我们的胃与我们的大脑对话，我们的肠道也与我们的大脑对话。

The Liberles lab — the guy's name is Steven Liberles, he runs the lab at Harvard Medical School.

利伯莱斯实验室——这个人的名字叫史蒂文·利伯莱斯，他在哈佛医学院经营这个实验室。

It's a terrific lab.

这是一个很棒的实验室。

Does excellent work on gut-brain communication and other aspects of visceral brain communication.

在肠脑通讯和内脏脑通讯的其他方面有着出色的工作。

They discovered a category of neurons called the GLP-1R neurons.

他们发现了一类神经元，称为 GLP-1R 神经元。

These are neurons that are basically in your neck.

这些神经元基本上位于您的颈部。

I mean, they're part of the nervous system, but they can be found near your neck.

我的意思是，它们是神经系统的一部分，但它们可以在你的脖子附近找到。

And those neurons send little wires down into the intestines and deep into the stomach, but mostly into the intestines, and they sense stretch of your intestines.

这些神经元将小电线向下发送到肠道和胃深处，但大部分进入肠道，它们感知肠道的伸展。

So, this is pretty wild.

所以，这非常疯狂。

These neurons sense how stretched out your intestines are and how fast things are moving through your intestines, slow or fast, or if there's nothing there.

这些神经元可以感知肠道的伸展程度以及物体在肠道中移动的速度（慢或快），或者是否没有任何东西。

Andrew Huberman:

安德鲁·休伯曼：

And then, those neurons send another branch.

然后，这些神经元发送另一个分支。

So, they have a branch in one direction — it senses what's going on in your intestines — and they have another branch that goes up from your neck into your brain to either trigger the desire to eat more or just stop eating.

因此，它们有一个朝一个方向的分支——它能感知你肠道内发生的情况——它们还有另一个分支，从你的脖子延伸到你的大脑，要么引发吃更多的欲望，要么干脆停止吃东西。

So, these are really, really cool neurons, and they're basically stretch receptors.

所以，这些是非常非常酷的神经元，它们基本上是拉伸感受器。

They look a lot like the Piezo receptors that we talked about before.

它们看起来很像我们之前讨论过的压电受体。

So, these GLP-1R neurons are sensing stretch.

因此，这些 GLP-1R 神经元正在感知拉伸。

So, purely mechanical sensing.

因此，纯机械传感。

And in addition to that, the Liberles lab discovered neurons that detect nutrients themselves.

除此之外，利伯勒斯实验室还发现了能够自行检测营养物质的神经元。

Now, the main reason why we need to eat is to bring nutrients into our body, and there is another set of neurons.

现在，我们需要吃东西的主要原因是将营养带入我们的身体，还有另一组神经元。

Those are called GPR65 neurons, if you want to know, but you don't have to remember that, that do the same thing in terms of their connections.

如果你想知道的话，那些被称为 GPR65 神经元，但你不必记住这一点，它们在连接方面做同样的事情。

Andrew Huberman:

安德鲁·休伯曼：

They send connections down into the intestines and into the gut, into the stomach, but mostly into the intestines, and then send that information back up to the brain as to whether or not there are certain kinds of nutrients in our digestive tract.

它们将连接向下发送到肠道、肠道、胃，但主要是肠道，然后将信息发送回大脑，以确定我们的消化道中是否存在某些营养素。

Now, these neurons are the ones to pay attention to if we're talking about chemical signaling.

现在，如果我们谈论化学信号传导，这些神经元就是值得关注的神经元。

And in the next couple of minutes, I'm going to tell you about how you can understand hunger and how to modulate your hunger for the right foods, in fact for healthy foods.

在接下来的几分钟里，我将告诉您如何理解饥饿以及如何调节饥饿以获取正确的食物，实际上是健康的食物。

The way this is done is by leveraging the activity of these GPR65 neurons, these neurons that sense nutrients, okay?

做到这一点的方法是利用这些 GPR65 神经元的活动，这些神经元可以感知营养，好吗？

They're telling your brain what's in your gut and intestines.

它们告诉你的大脑你的肠道里有什么。

And you have another set of neurons that were discovered by another guy.

还有另一组神经元，是由另一个人发现的。

He's out at Duke University; his name is Diego Borges.

他在杜克大学就读；他的名字叫迭戈·博尔赫斯。

He's a wonderful scientist.

他是一位出色的科学家。

Andrew Huberman:

安德鲁·休伯曼：

He has a degree in nutrition, but also in neuroscience.

他拥有营养学学位，也拥有神经科学学位。

And he found that there are neurons that line the gut.

他发现肠道内有神经元。

And those neurons, in collaboration with these GPR65 neurons, are sensing for three things.

这些神经元与 GPR65 神经元合作，感知三件事。

Okay, so we say nutrients.

好吧，我们说营养。

Which nutrients are they looking for?

他们在寻找哪些营养素？

What are these neurons paying attention to?

这些神经元在关注什么？

Well, these neurons are activated by the presence of fatty acids, in particular, omega-3 fatty acids, sorts of things that come from fatty fish, fish oil, krill, certain kinds of animal and plant substances.

这些神经元会因脂肪酸的存在而被激活，特别是 omega-3 脂肪酸，这些脂肪酸来自多脂鱼、鱼油、磷虾、某些动植物物质。

You can look up what has a lot of omega-3s, and those omega-3s make these neurons fire electrically like crazy up to the brain and make you want to eat more of those things, but it turns out in pretty appropriate levels.

你可以查一下什么东西含有大量 omega-3，这些 omega-3 会使这些神经元疯狂地向大脑放电，让你想吃更多这些东西，但事实证明它的水平相当合适。

These neurons also respond to amino acids, so when you eat a food, it's broken down in the gut.

这些神经元也会对氨基酸做出反应，因此当您吃食物时，它会在肠道中分解。

Andrew Huberman:

安德鲁·休伯曼：

Actually, the way it's broken down in the gut is kind of interesting.

事实上，它在肠道中分解的方式很有趣。

Your gut basically cinches off a sphincter up top, cinches off a sphincter below it when there's food there, and then you have a series of smooth muscles that tumble the food and literally physically break it down.

你的肠道基本上会收紧顶部的括约肌，当那里有食物时收紧其下方的括约肌，然后你有一系列平滑肌来滚动食物并从物理上将其分解。

And then of course, enzymes come in and start digesting the food.

当然，酶会进入并开始消化食物。

And we're going to talk about digestion and how that's communicated to the brain in a moment.

我们稍后将讨论消化以及消化如何传递到大脑。

And for those of you with any autoimmune issues or digestive issues, this is going to be a very important conversation.

对于那些患有自身免疫问题或消化问题的人来说，这将是一次非常重要的对话。

But meanwhile, there are these neurons in the gut, and as these fatty acids float out of the digested food — so literally fat molecules — and as amino acids are coming from the proteins as they're digested in the gut, and as a third food item, sugars are coming from the foods that we eat, these neurons will fire a lot to the brain that says, "Hey, whatever you're doing up there, do more of it."

但与此同时，肠道中有这些神经元，当这些脂肪酸从消化的食物中漂浮出来时——实际上是脂肪分子——并且氨基酸来自在肠道中消化的蛋白质，而作为第三种食物，糖来自我们吃的食物，这些神经元会向大脑发出大量信号，告诉大脑：“嘿，无论你在那里做什么，多做一些。”

Andrew Huberman:

安德鲁·休伯曼：

Okay, Now the sugars are a little bit cryptic because when I say sugars, or I say amino acids, or I say fatty acids, this has nothing to do with taste.

好吧，现在糖有点神秘，因为当我说糖，或者我说氨基酸，或者我说脂肪酸时，这与味道无关。

In fact, beautiful experiments have been done by the Borges lab, and by other labs, showing that even if you numb the mouth, even if you gavage — it's a fancy word for basically tube feeding.

事实上，博尔赫斯实验室和其他实验室已经做了一些漂亮的实验，表明即使你麻木嘴巴，即使你管饲——这是一个奇特的词，基本上是管饲。

You put a tube down in the gut.

你把一根管子插入肠道。

You just deliver the food to the gut, so you get no opportunity to taste it — sounds pretty awful — if you force feed by gavage or you numb the mouth, these neurons don't care about the mouth.

你只是将食物输送到肠道，所以你没有机会尝到它的味道——听起来很糟糕——如果你强行喂食或者麻木嘴巴，这些神经元就不会关心嘴巴。

They only care about the nutrients coming from these foods, and then they signal to the brain, "Hey, do that thing.

他们只关心来自这些食物的营养，然后向大脑发出信号，“嘿，做那件事。

Do that thing where you lift that object," we call it a fork or a spoon.

在你举起那个物体的地方做那个事情，”我们称之为叉子或勺子。

Andrew Huberman:

安德鲁·休伯曼：

Do that thing where you drink the milkshake.

喝奶昔的时候就做那件事。

Do that thing where you move your mouth like this, not talking.

做这样的动作，让你的嘴动起来，而不是说话。

Do that thing where you swallow.

做你吞咽的那个动作。

So, that's how the nutrients in our gut control us.

所以，这就是我们肠道中的营养物质如何控制我们的。

And this is why for people that experience extreme sugar cravings or even mild sugar cravings, replacing those foods with foods that have high levels of omega-3 or amino acids can reduce sugar cravings.

这就是为什么对于极度渴望糖分甚至轻度渴望糖分的人来说，用富含 omega-3 或氨基酸的食物代替这些食物可以减少对糖分的渴望。

And I've talked about this on a previous episode, but if you didn't catch it, no big deal.

我在前一集中谈到过这一点，但如果你没听懂，也没什么大不了的。

I'll tell you right now that for many people, the solution to sugar cravings is to ingest a small amount, maybe a teaspoon or so of an amino acid called glutamine.

我现在就告诉你，对于很多人来说，解决对糖的渴望的方法是摄入少量，也许是一茶匙左右的一种叫做谷氨酰胺的氨基酸。

And if you have really extreme sugar cravings, you can even mix that glutamine with a full fat cream, which actually makes it taste pretty darn good.

如果你真的非常想吃糖，你甚至可以将谷氨酰胺与全脂奶油混合，这实际上使它的味道非常好。

And you drink that anytime you have a sugar craving, just a sip or two of that.

当你想吃糖的时候就喝它，只需喝一两口就可以了。

Andrew Huberman:

安德鲁·休伯曼：

And what you find is that the sugar cravings disappear because you're basically giving fat and amino acids to those neurons in the gut and in the intestine that signal to the brain that you want more.

你会发现，对糖的渴望消失了，因为你基本上是在向肠道和小肠中的神经元提供脂肪和氨基酸，向大脑发出你想要更多的信号。

Now, this doesn't give you a kind of runaway hunger for full fat cream, although I will say, when I was in high school, for various reasons, but mostly because I liked the way it tastes, I was using half and half in my cereal and I was waking up in the middle of the night and drinking half and half.

现在，这不会让你对全脂奶油产生一种失控的饥饿感，尽管我会说，当我在高中时，出于各种原因，但主要是因为我喜欢它的味道，我在麦片中使用了一半，我在半夜醒来，喝了一半。

And that stuff tastes pretty darn good once you get used to the high fat content.

一旦你习惯了高脂肪含量，那东西的味道就非常好。

Not something I'd do now.

我现在不会做的事。

But the point is, these neurons don't really know taste.

但关键是，这些神经元并不真正了解味道。

They only know nutrients.

他们只知道营养。

And so you can work with that system if you crave sugar.

因此，如果您想吃糖，您可以使用该系统。

And I do believe that most, if not all of us, should be trying to limit, if not eliminate, simple sugars as much as possible most of the time.

我确实相信，大多数人（如果不是所有人）在大多数时候都应该尝试尽可能地限制（如果不是消除）单糖。

Andrew Huberman:

安德鲁·休伯曼：

Then things like glutamine, things like high omega-3 foods, et cetera, maybe you even want to supplement with fish oil or something similar to get omega-3s.

然后是谷氨酰胺、高 omega-3 食物等，也许您甚至想补充鱼油或类似的东西来获取 omega-3。

There are other reasons for wanting to do that too, it can be very beneficial.

想要这样做还有其他原因，它可能非常有益。

And here's what we're talking about is interoception.

这就是我们所说的内感受。

PART 1 OF 3 ENDS Andrew Huberman:

第 1 部分（共 3 部分）结束 Andrew Huberman：

And here's what we're talking about is interoception.

这就是我们所说的内感受。

It's your ability to sense your inner real estate, but in this case by way of chemical signaling, not by way of mechanical signaling.

这是你感知内在属性的能力，但在这种情况下是通过化学信号，而不是机械信号。

So now I'd like to talk about another aspect of gut chemistry that has profound effects on the brain as well as on the immune system.

现在我想谈谈肠道化学的另一个方面，它对大脑和免疫系统都有深远的影响。

And for those of you with autoimmune conditions, or for those of you that know people with autoimmune conditions, this is going to be a very important discussion.

对于那些患有自身免疫性疾病的人，或者对于那些认识患有自身免疫性疾病的人的人来说，这将是一个非常重要的讨论。

Your gut needs to maintain a certain level of acidity or alkalinity.

您的肠道需要保持一定水平的酸度或碱度。

For those of you without any chemistry background, basically the low numbers on the pH scale, that means more acidic.

对于那些没有任何化学背景的人来说，基本上 pH 值较低，意味着酸性更强。

The higher the numbers, more alkaline.

数字越高，碱性越强。

So more alkaline means more basic and acidic means acidic, and it has to do with the more hydrogen atoms and all this other stuff.

因此，更多的碱性意味着更多的碱性，酸性意味着更多的酸性，这与更多的氢原子和所有其他物质有关。

But you don't need to worry about that right now.

但你现在不需要担心这个。

We're not going to pH your gut right now, but we are going to talk about the pH of your gut.

我们现在不打算测量您肠道的 pH 值，但我们将讨论您肠道的 pH 值。

Andrew Huberman:

安德鲁·休伯曼：

Your gut needs to be more acidic than essentially all other tissues of your body in order to function properly.

为了正常运作，您的肠道需要比身体所有其他组织的酸性更强。

Bacteria thrive in alkaline conditions.

细菌在碱性条件下繁殖。

I think this is important for people to understand.

我认为这对人们理解很重要。

People are always thinking, "Oh, you should be more alkaline.

人们总是在想，“哦，你应该多吃碱性的。

Being acidic, that almost sounds like being inflamed." Well, it's a complicated discussion, but I think the semantics can be confusing sometimes.

呈酸性，听起来就像是发炎了。”嗯，这是一个复杂的讨论，但我认为语义有时可能会令人困惑。

You want your gut to be acidic.

你希望你的肠道呈酸性。

You may ask, "Well, why are people taking antacids?" Well, those antacids are there for a particular purpose, to essentially combat acid reflux, which is the sending up of stuff in the gut towards the esophagus, and it can cause heartburn and things of that sort.

你可能会问：“那么，为什么人们要服用抗酸剂呢？”嗯，这些抗酸剂有特定的用途，主要是为了对抗胃酸反流，胃酸反流是将肠道中的物质输送到食道，它会导致胃灼热和类似的情况。

And the way that antacids work is they essentially cause the sphincters above the gut to cinch shut, but they really are only dealing with a symptom, not the cause.

抗酸剂的作用方式本质上是使肠道上方的括约肌收紧，但它们实际上只是处理症状，而不是病因。

Andrew Huberman:

安德鲁·休伯曼：

So rewind about 10, 20 years ago, the discussion about gut acidity was quite a bit different than it is now in the scientific and medical literature.

回顾大约 10、20 年前，科学和医学文献中关于肠道酸度的讨论与现在有很大不同。

In fact, for many years, long before, I'm going to say it here, people have been saying that it's important to maintain proper acidity of the gut.

事实上，多年来，很久以前，我要在这里说的是，人们一直在说保持肠道适当的酸度很重要。

But the science and medical professions sort of looked at that as kind of askance, like what's going on there?

但科学界和医学界对此持怀疑态度，比如那里发生了什么？

I don't know that there's any evidence that that's actually true.

我不知道有任何证据表明这是真的。

There are communities of people that were prescribing, or I should say recommending that people take hydrochloric acid, HCL, and adjusting gut acidity that way.

有些社区正在开处方，或者我应该说建议人们服用盐酸，并以这种方式调整肠道酸度。

And it was kind of frowned upon.

这有点令人不悦。

Now in looking over the peer-reviewed literature, it's clear that this business of trying to make the gut a little more acidic is actually one way in which people treat or try and ameliorate acid reflux.

现在，通过查阅同行评审的文献，很明显，试图让肠道变得更酸一点实际上是人们治疗或尝试改善胃酸反流的一种方法。

Andrew Huberman:

安德鲁·休伯曼：

So it's kind of counterintuitive, increasing acidity in the gut to try and reduce acid reflux.

因此，通过增加肠道酸度来减少胃酸反流是违反直觉的。

I thought you're supposed to take antacids.

我以为你应该服用抗酸剂

Well, the field has shifted quite a bit, and so we're going to review what it is to maintain the chemistry of the gut at a slightly more acidic level, or a more acidic level, I should say.

嗯，这个领域已经发生了很大的变化，所以我们要回顾一下如何将肠道化学物质维持在稍微偏酸性的水平，或者我应该说更高的酸性水平。

Because it turns out that there are a number of things that are in gut, I just call it what it is, it's gastric juice.

因为原来肠道里有很多东西，我就管它是什么，它就是胃液。

Sounds kind of gross.

听起来有点恶心。

But gastric juices are actually powerful modulators of brain state.

但胃液实际上是大脑状态的强大调节剂。

Put differently, one of the best things that you can do to have a healthy brain, a well-functioning brain, and a healthy and well-functioning body is to maintain proper gut chemistry.

换句话说，要拥有健康的大脑、功能良好的大脑以及健康且功能良好的身体，最好的事情之一就是保持适当的肠道化学物质。

And that's basically accomplished by getting the right level of acidity and alkalinity in your gut.

这基本上是通过肠道内的酸度和碱度达到适当水平来实现的。

Andrew Huberman:

安德鲁·休伯曼：

Now, this is not quack pseudoscience.

现在，这不是庸医伪科学。

This is not based on cleanses or anything of that sort.

这不是基于净化或类似的东西。

What we're going to talk about now are peer-reviewed data in very high-quality journals like the journal Cell, which is one of the three apex journals — Science, Nature, Cell —and journals of that sort, that point to the gut microbiome and its relationship to acidity of the gut and how the gut microbiome can help enhance autoimmune function and various other aspects of brain and body health.

我们现在要讨论的是高质量期刊（例如《细胞》杂志）上的同行评审数据，《细胞》杂志是三大顶级期刊（《科学》、《自然》、《细胞》）和此类期刊之一，这些数据指出了肠道微生物组及其与肠道酸度的关系，以及肠道微生物组如何帮助增强自身免疫功能以及大脑和身体健康的各个其他方面。

So within all the mucosal line tissues of our body, we have what are called microbiota, little microorganisms that we didn't make that actually come from our environment or our food and live inside us.

因此，在我们身体的所有粘膜组织中，我们都有所谓的微生物群，即我们没有制造的小微生物，它们实际上来自我们的环境或食物，生活在我们体内。

And there are good microbiota, and there are bad microbiota.

有好的微生物群，也有坏的微生物群。

Whether or not we have good microbiota or bad microbiota depends on one thing.

我们是否拥有良好的微生物群或不良的微生物群取决于一件事。

And that one thing is how acid or alkaline the given mucosal tissue is.

其中一件事是给定粘膜组织的酸性或碱性程度。

So we actually have a microbiome in our nose.

所以我们的鼻子里实际上有一个微生物组。

Andrew Huberman:

安德鲁·休伯曼：

And just as a very brief aside, because I'd be remiss if I didn't say this, if you emphasize nasal breathing most of the time, except when speaking or eating, and if you downplay mouth breathing — meaning you refrain from mouth breathing, especially in sleep — you improve the nasal microbiome, it gets better at fighting off infections.

顺便说一句，如果我不这么说，那就是我的失职了，如果你大部分时间都强调用鼻呼吸，除了说话或吃饭的时候，而如果你淡化用嘴呼吸——这意味着你不要用嘴呼吸，尤其是在睡觉时——你就能改善鼻腔微生物群，它就能更好地抵抗感染。

This was shown in a beautiful paper published in Cell Reports last year, and that paper, I should mention, was performed in humans.

去年发表在《细胞报告》上的一篇精彩论文证明了这一点，我应该提到的是，那篇论文是在人类身上进行的。

So you've got a microbiome in your nose, and by nasal breathing most of the time, not all the time, because there are going to be times when you need to breathe through your mouth for whatever reason, hard exercise or eating or speaking.

所以你的鼻子里有一个微生物群，并且大部分时间（而不是所有时间）都通过鼻呼吸，因为有时你会因为某种原因（剧烈运动、进食或说话）而需要通过嘴呼吸。

But by breathing through your nose most of the time you are creating an additional layer of immune defense against particles that could get you sick.

但大部分时间通过鼻子呼吸，你会形成一层额外的免疫防御层，抵御可能让你生病的颗粒。

Whereas when you mouth breathe, you are taking down a layer of defense, and you are putting yourself more at risk of infection.

而当你用嘴呼吸时，你就会失去一层防御，使自己面临更大的感染风险。

This is what this paper shows.

这就是本文所展示的内容。

Andrew Huberman:

安德鲁·休伯曼：

You also have a gut microbiome that is in your throat, in your stomach and in your intestines.

您的喉咙、胃和肠道中也有肠道微生物组。

And that gut microbiome is extremely powerful in regulating your mood and your immune function.

肠道微生物群在调节您的情绪和免疫功能方面非常强大。

Now this is not something that you can sense directly.

现在这不是你能直接感觉到的东西。

You don't know when you have a bunch of good microbiota or a bunch of bad microbiota because you can feel them moving around in there.

你不知道什么时候你有一群好的微生物群或一群坏的微生物群，因为你可以感觉到它们在那里移动。

Actually that would be pretty awful.

事实上那会非常糟糕。

That would be pretty creepy feeling.

那会是一种非常令人毛骨悚然的感觉。

Rather that according to whether or not your gut is alkaline or acidic in the appropriate ways, you will populate your gut with the appropriate microbiota.

相反，根据您的肠道是碱性还是酸性，以适当的方式，您将在肠道中填充适当的微生物群。

So you want your stomach to be pretty acidic, but other elements of your digestive tract are going to be more pH.

所以你希望你的胃呈酸性，但消化道的其他部分的 pH 值会更高。

And basically there's a gradient, meaning there's a low-to-high pH gradient along the gut.

基本上存在一个梯度，这意味着肠道内有一个从低到高的 pH 梯度。

You don't have to know what the pH should be at any one given point because you're not going to go and put microbiota at one location and not another.

您不必知道任何给定点的 pH 值应该是多少，因为您不会将微生物群放置在一个位置而不是另一个位置。

Andrew Huberman:

安德鲁·休伯曼：

What you essentially want to do is create an environment where the proper microbiota can thrive, because when you do that, you greatly decrease what are called inflammatory cytokines.

你本质上想做的是创造一个适当的微生物群能够繁衍生息的环境，因为当你这样做时，你会大大减少所谓的炎症细胞因子。

So these are things that are secreted both by cells within the body and cells within the brain to impact brain health and brain function and bodily health.

这些是由体内细胞和大脑细胞分泌的物质，会影响大脑健康、大脑功能和身体健康。

They go by a particular name.

它们有一个特定的名字。

So there's something called TNF alpha, Tumor Necrosis Factor alpha.

所以有一种叫做 TNF α，肿瘤坏死因子 α 的东西。

It is inflammatory; it's not a good thing to have at elevated levels.

它是炎症性的；处于高水平并不是一件好事。

You have something called Interleukin six, IL-6, also causes inflammation, causes damage to tissues, not a good thing to have elevated for long periods of time.

白细胞介素六 (IL-6) 也会引起炎症，对组织造成损害，长时间升高并不是一件好事。

And then you have anti-inflammatory cytokines, things like Interleukin 10, which reduce inflammation.

然后还有抗炎细胞因子，例如白细胞介素 10，可以减少炎症。

And there are hundreds of these, if not thousands of these different cytokines, some of which promote inflammation, some of which reduce inflammation.

有数百种（甚至数千种）不同的细胞因子，其中一些会促进炎症，其中一些会减轻炎症。

Andrew Huberman:

安德鲁·休伯曼：

The simple way to adjust these things in the proper ratios is to adjust your gut microbiome.

以适当的比例调整这些因素的简单方法是调整肠道微生物组。

The best way to adjust your microbiome is to ingest certain types of foods.

调整微生物群的最佳方法是摄入某些类型的食物。

So there is a beautiful literature on this now, but the most important literature is the one that I referred to at the beginning of this episode, which is what to ingest and what not to ingest, in terms of foods, in order to create the best conditions in your gut so that you can create the best conditions in your brain and body.

现在有一篇关于这方面的精彩文献，但最重要的文献是我在本集开头提到的文献，它是在食物方面应该摄入什么和不应该摄入什么，以便为您的肠道创造最好的条件，从而为您的大脑和身体创造最好的条件。

There was a study done by my colleague Justin Sonnenburg at Stanford School of Medicine.

我在斯坦福大学医学院的同事贾斯汀·索南伯格（Justin Sonnenburg）进行了一项研究。

Justin's actually my upstairs neighbor in the building at Stanford where I work.

贾斯汀实际上是我工作的斯坦福大楼楼上的邻居。

And they explored how different foods, or different diets I should say, impact the gut microbiome and inflammatory markers.

他们探索了不同的食物，或者我应该说不同的饮食，如何影响肠道微生物组和炎症标志物。

And this is a beautiful study because it was done in hundreds of human patients.

这是一项很棒的研究，因为它是在数百名人类患者身上进行的。

Andrew Huberman:

安德鲁·休伯曼：

These actually weren't patients that were sick; I should say human subjects, that were otherwise healthy, from a huge variety of backgrounds.

这些实际上并不是病人，而是病人。我应该说的是来自不同背景的人类受试者，他们在其他方面都很健康。

So you had men, you had women, you had people with different races, different ethnicities.

所以有男人，有女人，有不同种族、不同民族的人。

You had a huge range of backgrounds.

你有广泛的背景。

And they tracked all of that.

他们追踪了这一切。

And what they did is they explored two types of diets.

他们所做的是探索两种饮食方式。

One is a high-fiber diet.

一是高纤维饮食。

So dietary fibers are nondigestible, or only partially digestible — carbohydrates typically.

因此，膳食纤维是不可消化的，或者只能部分消化——通常是碳水化合物。

And they compared that to diets that were unchanged except for the inclusion of a few to a few more servings of fermented foods each day.

他们将其与除了每天多吃几份发酵食品外保持不变的饮食进行了比较。

Things like sauerkraut, things like kimchi; they even explored — sounds pretty disgusting to me, but who knows, I've never tried it — which is fermented cottage cheese.

酸菜之类的东西，泡菜之类的东西；他们甚至探索了——听起来对我来说很恶心，但谁知道呢，我从来没有尝试过——这是发酵的干酪。

And what they found was that after an initial period of a few weeks, where they had people either eat a lot of fiber or eat one or two servings of fermented foods, they had those people ramp up their ingestion of either fiber or fermented foods.

他们发现，在最初几周后，他们让人们吃大量纤维或吃一到两份发酵食品，然后他们增加了纤维或发酵食品的摄入量。

Andrew Huberman:

安德鲁·休伯曼：

So they kind of eased them into it.

所以他们让他们轻松地融入其中。

So they went baseline, then ramp up to the point where they were ingesting four or five servings of fiber or of fermented foods per day, which sounds like a lot, but for fermented foods, that would be four or five tablespoons of sauerkraut or kimchi.

因此，他们设定了基线，然后逐渐增加到每天摄入四到五份纤维或发酵食品，这听起来很多，但对于发酵食品来说，这将是四到五汤匙酸菜或泡菜。

It's not quite huge platefuls of fermented foods.

这并不是一大盘发酵食品。

And then they looked at a number of things.

然后他们看了很多东西。

They looked at the proteome, which is a kind of like looking at the genome, but a bunch of proteins that are made in the body.

他们研究了蛋白质组，这有点像研究基因组，而是体内产生的一堆蛋白质。

And they did this by fecal samples, by stool samples, and they did this by blood draw, which is great.

他们通过粪便样本、粪便样本和抽血来做到这一点，这很棒。

It's a real power of this study.

这是这项研究的真正力量。

In fact, the most comprehensive study that I'm aware of.

事实上，这是我所知道的最全面的研究。

Andrew Huberman:

安德鲁·休伯曼：

By looking at these different tissues across long periods of time, so many, many weeks, and then returning people to the diet that they were on before they went into the study, they were able to establish in a causal way how ingesting fiber ...

通过在很长一段时间内（很多周）观察这些不同的组织，然后让人们恢复进入研究之前的饮食习惯，他们能够以因果方式确定摄入纤维的方式......

or fibrous foods versus ingesting these fermented foods on a daily basis could impact the gut microbiome and many, many inflammatory markers and many, many markers of immune function and autoimmune function.

或纤维食物与每天摄入这些发酵食物相比，可能会影响肠道微生物群以及许多炎症标记物以及许多免疫功能和自身免疫功能的标记物。

Andrew Huberman:

安德鲁·休伯曼：

And the takeaway message from this study is that the fermented foods far outperformed the high-fiber diet.

这项研究得出的结论是，发酵食品的效果远远优于高纤维饮食。

In fact, the high-fiber diet in some people was beneficial and in other people caused issues with inflammation.

事实上，高纤维饮食对某些人是有益的，而对另一些人来说则会引起炎症问题。

This is very different than what I was taught growing up and what many of us were taught.

这与我成长过程中所接受的教育以及我们许多人所接受的教育非常不同。

Interestingly, they also observed that people that ate the high-fiber diet had increases in certain enzymes that lend themselves to better digestion of carbohydrates.

有趣的是，他们还观察到，吃高纤维饮食的人体内某些酶的含量有所增加，这些酶有助于更好地消化碳水化合物。

And I think there's an important insight to come from this.

我认为从中可以得到一个重要的见解。

Nowadays, we kind of live in the age of extremes, where people seem to either want to be carnivore, like never ingest a vegetable.

如今，我们生活在一个极端的时代，人们似乎要么想成为肉食动物，比如从不吃蔬菜。

And I hear they don't even ...

我听说他们甚至不...

They're allowed pepper, but they're not even allowed sauerkraut, or something, like very extreme, or pure plant based, pure vegan.

他们可以吃胡椒，但甚至不允许吃酸菜，或者其他东西，比如非常极端的，或者纯植物的，纯素食的。

So essentially pure carbohydrate or pure animal protein.

所以本质上是纯碳水化合物或纯动物蛋白。

Very extreme.

非常极端。

I'm an omnivore.

我是杂食动物。

I like to eat a mixture of different things at different times of days.

我喜欢在一天中的不同时间吃不同食物的混合物。

But very extreme.

但非常极端。

But this is interesting because what these data show is that perhaps ingesting a high-carbohydrate, high-fiber diet, which is really what the high-fiber condition really was, actually makes people better at digesting carbohydrates.

但这很有趣，因为这些数据表明，也许摄入高碳水化合物、高纤维饮食（这实际上就是高纤维状况）实际上可以使人们更好地消化碳水化合物。

This may explain why people who are used to a kind of more paleo-type or carnivore-type diet might eat carbohydrates and say, "Oh, that doesn't work for me.

这也许可以解释为什么习惯了古式或食肉动物式饮食的人可能会吃碳水化合物并说：“哦，这对我不起作用。

I don't feel good." It might also explain why people who predominantly eat plant-based foods and carbohydrate foods will try eating meat as an experiment, or because they lost a bet, or whatever it is, or desperation or they'll do that, and then they'll say, "Oh, I don't feel good when I eat meat."

我感觉不太好。”这也可以解释为什么主要吃植物性食物和碳水化合物食物的人会尝试吃肉作为实验，或者因为他们输了赌注，或者无论是什么，或者绝望，或者他们会这样做，然后他们会说，“哦，当我吃肉时我感觉不舒服。”

Andrew Huberman:

安德鲁·休伯曼：

How good you feel, it seems, how well you can utilize that food and how much of that food you crave, may be determined — in fact, it appears is determined by your food-eating history, the types of food you eat.

看来，你的感觉有多好、你能如何利用该食物以及你渴望吃多少食物，都可能是由你的饮食历史和你吃的食物类型决定的。

And I think this might explain some of the divide and hopefully might bridge some of the chasm between these different groups that are saying it should be one way or it should be another.

我认为这可以解释一些分歧，并希望可以弥合这些不同群体之间的一些鸿沟，这些群体认为应该是一种方式或应该是另一种方式。

But at the core of the study was the bigger message.

但这项研究的核心是更大的信息。

The bigger message is that all of us should be ingesting on a regular basis, daily basis, two to four servings of fermented foods of different kinds.

更重要的信息是，我们所有人都应该每天定期摄入两到四份不同种类的发酵食品。

And why I say that is because the inflammatory markers went down, the markers of autoimmune disruption went down and the chemistry of the gut therefore was adjusted in the appropriate ways.

我为什么这么说是因为炎症标记物下降了，自身免疫破坏标记物下降了，因此肠道化学物质以适当的方式进行了调整。

Andrew Huberman:

安德鲁·休伯曼：

Now, it's not to say that high fiber is bad or that fiber is bad.

现在，并不是说高纤维不好或纤维不好。

I don't want people to confuse this, but even though this is a discussion about interoception, about sensing the self, this is a subconscious mechanism by which the gut communicates to many, many organs, including the brain.

我不想让人们混淆这一点，但即使这是关于内感受、关于感知自我的讨论，这是一种潜意识机制，肠道通过它与许多很多器官（包括大脑）进行交流。

And it's been shown in other studies, also in quality peer-reviewed journals, that when the correct gut microbiota are present, and these inflammatory markers are reduced, cognition improves.

其他研究以及高质量同行评审期刊表明，当存在正确的肠道微生物群并且这些炎症标记物减少时，认知能力就会提高。

So ability to focus, ability to sleep, ability to ward off infection and wound healing — all enhanced.

因此，集中注意力的能力、睡眠的能力、抵御感染的能力和伤口愈合的能力——全部得到增强。

In fact, even in autism spectrum disorder, in people that struggle with various mental conditions or disorders of the mind, improving the gut microbiome seems to have powerful effects on improving brain symptoms.

事实上，即使在自闭症谱系障碍中，对于那些与各种精神状况或精神障碍作斗争的人来说，改善肠道微生物组似乎对改善大脑症状也有强大的作用。

Andrew Huberman:

安德鲁·休伯曼：

Along the lines of autoimmunity, there are a number of conditions that we call autoimmune conditions, and we will do entire episodes about these going forward.

沿着自身免疫的思路，有许多我们称之为自身免疫性疾病的情况，我们将在未来对这些情况进行完整的介绍。

But for people with so-called irritable bowel syndrome; for people with Crohn's disease; for people with leaky gut; Hashimoto's, which is a kind of an immune system's self-attack on one's thyroid gland; and things like eczema; skin conditions; adjusting the gut microbiome has been shown to be useful in positively adjusting the symptoms of all of those.

但对于患有所谓肠易激综合症的人来说；对于克罗恩病患者；对于肠漏的人；桥本氏症，是一种免疫系统对甲状腺的自我攻击；以及湿疹等疾病；皮肤状况；调整肠道微生物组已被证明有助于积极调整所有这些症状。

Andrew Huberman:

安德鲁·休伯曼：

Will it fix those conditions entirely?

它会完全解决这些问题吗？

Probably not.

可能不会。

But can it have a significant positive impact on them?

但这能给他们带来重大的积极影响吗？

Probably yes.

可能是的。

There is one thing that's worth mentioning in that list, which is leaky gut.

这份清单中有一件事值得一提，那就是肠漏。

What is leaky gut?

什么是肠漏？

Here we're talking about the guts.

这里我们要说的是胆量。

What is it to have a leaky gut?

肠漏是怎么回事？

It sounds awful.

听起来很糟糕。

It sounds like something sort of leaking out the end of the tube and it may be that too, I don't know.

听起来像是有某种东西从管子的末端泄漏出来，也可能是这样，我不知道。

But leaky gut is actually because your gut is not a tube that's continuous one cell, it's actually made up of many, many cells, and those cells form a barrier, and they form what are called tight junction.

但肠漏实际上是因为你的肠道不是一根连续的单个细胞的管子，它实际上是由很多很多细胞组成的，这些细胞形成了一个屏障，它们形成了所谓的紧密连接。

So if you have two cells and you want to create a fence out of those cells, you bind them together.

因此，如果您有两个单元格并且您想用这些单元格创建栅栏，请将它们绑定在一起。

The way that the body does this is to bind them together with what are called tight junctions.

身体这样做的方式是将它们通过所谓的紧密连接结合在一起。

Andrew Huberman:

安德鲁·休伯曼：

They go by names like claudins and things like that, if you want to look them up.

如果你想查的话，他们的名字是克劳丁之类的。

These tight junctions form a nice barrier, like a cyclone fence, that things can't get past.

这些紧密的连接处形成了一个很好的屏障，就像旋风围栏一样，任何东西都无法通过。

But like a cyclone fence, only molecules of a certain size can go through those holes.

但就像旋风栅栏一样，只有一定大小的分子才能通过这些孔。

So you're not going to pass a soccer ball through an intact cyclone fence, but you could pass, for instance, a feather through that fence.

因此，您不会将足球穿过完整的气旋围栏，但您可以将羽毛穿过该围栏。

So leaky gut is when the conditions in the gut are too alkaline, or the gut microbiota are off in the gut, meaning microbiota that like alkaline guts are living there, and those tight junctions can't function at that particular pH.

因此，肠漏是指肠道内的条件太碱性，或者肠道微生物群在肠道内关闭，这意味着像碱性肠道一样的微生物群生活在那里，而那些紧密连接在特定的 pH 值下无法发挥作用。

And you create little holes in that fence.

然后你在栅栏上打一些小洞。

And then what happens is when you ingest foods, some of those foods literally leak out of the gut and into the extracellular space and into the bloodstream.

然后发生的事情是，当您摄入食物时，其中一些食物实际上会从肠道泄漏到细胞外空间和血液中。

Andrew Huberman:

安德鲁·休伯曼：

And because foods include proteins, and antibodies react to proteins, what ends up happening in leaky gut, and the reason we talk about it in autoimmune conditions, is that you start developing antibodies to particular food proteins.

因为食物中含有蛋白质，而抗体会对蛋白质产生反应，所以肠漏症最终会发生什么，我们在自身免疫性疾病中谈论它的原因是，你开始产生针对特定食物蛋白质的抗体。

And then people start feeling like they have food allergies, and they do; they actually create particular food allergies.

然后人们开始感觉自己对食物过敏，而且确实如此；它们实际上会引起特定的食物过敏。

Now, one way to prevent leaky gut is to get the rest of the gut situation happy by ingesting the proper foods that we talked about before, ingesting fermented foods on a regular basis.

现在，预防肠漏的一种方法是通过摄入我们之前讨论过的适当食物，定期摄入发酵食物，让肠道的其他部分保持健康。

The other is our old friend glutamine again.

另一个又是我们的老朋友谷氨酰胺。

There are some data, and I should say it's a limited number of studies, showing that ingesting glutamine, anywhere from one to three teaspoons per day, can help alleviate leaky gut.

有一些数据，我应该说这是数量有限的研究，表明每天摄入一到三茶匙的谷氨酰胺可以帮助缓解肠漏。

Now, the mechanism for that still isn't clear whether or not it's adjusting pH or whether or not it's creating more favorable environment for the microbiota, but it is clear that supplementing with glutamine can, in some people, enhance, or I should say, improve conditions of leaky gut.

现在，其机制仍不清楚，是否是调节 pH 值，或者是否为微生物群创造更有利的环境，但很明显，补充谷氨酰胺可以在某些人中增强，或者我应该说，改善肠漏的状况。

So that might be useful as well.

所以这可能也有用。

Andrew Huberman:

安德鲁·休伯曼：

And then the final thing about this I want to talk about is, we're talking about chemical sensing in the gut and how that impacts wellbeing, is about gut acidity.

我想谈的最后一件事是，我们正在谈论肠道中的化学传感以及它如何影响健康，即肠道酸度。

And this, I confess, is a little bit controversial.

我承认，这有点有争议。

Some people are on board this, other people are not.

有些人参与其中，有些人则不然。

And so I'd love your feedback on this.

因此，我希望收到您对此的反馈。

If you agree, please tell me.

如果您同意，请告诉我。

If you disagree, please tell me.

如果您不同意，请告诉我。

But please tell me why you disagree, in particular.

但请特别告诉我你为什么不同意。

Experience or data, although it's always better if you can point me towards peer-reviewed studies.

经验或数据，尽管如果你能指出我同行评审的研究总是更好。

There is a practice that some people embrace.

有一种做法受到一些人的欢迎。

I'm not recommending people necessarily do this, and you would definitely want to talk to your doctor, but where people have food allergies or they're having mood or autoimmune issues, and they treat this ...

我并不是建议人们一定要这样做，你肯定想和你的医生谈谈，但是当人们有食物过敏或者他们有情绪或自身免疫问题时，他们会治疗这个......

Some people recommend treating this through the ingestion of HCl, of hydrochloric acid tablets.

有些人建议通过摄入 HCl 或盐酸片来治疗。

Andrew Huberman:

安德鲁·休伯曼：

Now, hydrochloric acid can burn you, right?

现在，盐酸会烧伤你，对吗？

Acids can burn you.

酸会灼伤你。

They literally can melt away skin.

它们确实可以融化皮肤。

You want to be very careful with acids of all kinds, truly.

确实，您要对各种酸非常小心。

But hydrochloric acid is sold, as in supplement form, in capsular pill form.

但盐酸以补充剂的形式以胶囊丸的形式出售。

And there is a practice of starting to ingest one or two hydrochloric acid tablets midway through a meal.

并且有一种做法是在进餐的中途开始服用一到两片盐酸片。

And then what people will generally do is examine to see whether or not that improves their symptoms of indigestion, how it relates to mood, how it relates to wellbeing, how it relates to their sensation of their gut viscera.

然后人们通常会做的是检查这是否可以改善他们的消化不良症状，它与情绪有何关系，与健康有何关系，与肠道内脏的感觉有何关系。

By changing the acidity, you also change the way that the gut communicates with the brain through the mechanisms we talked about before.

通过改变酸度，您还可以通过我们之前讨论过的机制改变肠道与大脑沟通的方式。

And there are a growing number of people embracing these practices of taking HCl.

越来越多的人接受这些服用盐酸的做法。

It's often combined with other things.

它经常与其他事物结合在一起。

It's usually combined with an enzyme, and that enzyme is pepsin.

它通常与一种酶结合，这种酶就是胃蛋白酶。

Andrew Huberman:

安德鲁·休伯曼：

So most of these supplements come in the form betaine, HCl, pepsin.

因此，大多数补充剂都以甜菜碱、HCl、胃蛋白酶的形式存在。

And while they're not a cure-all, certainly don't want to suggest that they're a cure-all.

虽然它们不是万能药，但当然不想暗示它们是万能药。

Many people that have a hard time adjusting the pH of their gut and have a hard time adjusting the microbiota of their gut in the appropriate ways have benefited from taking these betaine, HCl, pepsin tablets or capsules during meals.

许多难以调节肠道 pH 值和以适当方式调节肠道微生物群的人都因在进餐时服用这些甜菜碱、盐酸、胃蛋白酶片剂或胶囊而受益。

And the general instruction is to start slow, to start with one or two, and then to find a level that you're comfortable with that doesn't create an excessive feeling of warmth in the stomach, that doesn't throw off your digestion.

一般的指导是慢慢开始，从一到两个开始，然后找到一个你觉得舒服的水平，不会在胃里产生过度的温暖感觉，也不会影响你的消化。

So it takes a little bit of experimentation.

所以需要进行一些实验。

Again, definitely talk to your healthcare provider before exploring this.

再次强调，在探索这一点之前一定要先咨询您的医疗保健提供者。

But this has become a very common practice for people with autoimmune disorders.

但这对于患有自身免疫性疾病的人来说已经成为一种非常常见的做法。

And accessing the gut, because it is accessible by taking things, has also become a way in which people with various mental conditions are trying to adjust their mood and adjust their wellbeing.

而进入肠道，因为可以通过拿东西来进入，也成为了各种精神状况的人试图调整情绪、调整健康的一种方式。

Andrew Huberman:

安德鲁·休伯曼：

Along these lines, I do want to mention that there are studies that show that people that supplement with a lot of probiotics or even prebiotics can sometimes experience brain fog.

沿着这些思路，我确实想提一下，有研究表明，补充大量益生菌甚至益生元的人有时会出现脑雾。

This isn't discussed a lot, and the data are a little all over the place, but it is worth thinking about.

这个问题讨论得不多，数据也有点乱，但值得思考。

The goal here is not to create as many microbiota as possible.

这里的目标不是创造尽可能多的微生物群。

What you want is microbiota diversity.

你想要的是微生物群的多样性。

And I should mention this again in reference to the Sonnenburg study, which was: what the high-fiber diet does is it increases certain microbiota, but it limits their diversity.

我应该在参考索南堡研究时再次提及这一点，该研究是：高纤维饮食的作用是增加某些微生物群，但限制了它们的多样性。

And what the fermented food diet does, or I should say the diet that includes regular ingestion of fermented foods, a few servings a day, is it increases microbiota diversity.

发酵食品饮食的作用，或者我应该说包括定期摄入发酵食品（每天几份）的饮食，是增加微生物群的多样性。

Now, lack of microbiota diversity has a name in the medical profession, it's called dysbiosis, and dysbiosis is bad.

现在，微生物群多样性缺乏在医学界有一个名字，叫做生态失调，而生态失调是不好的。

Dysbiosis is what you see when people are spending long periods of time on bedrest or when they've been chronically ill.

当人们长时间卧床休息或患有慢性病时，就会出现生态失调。

Andrew Huberman:

安德鲁·休伯曼：

And so here again, we're talking about creating a positive environment in the gut, either by adjusting acidity, maybe you explore the betaine, HCl, pepsin thing.

所以在这里，我们再次谈论在肠道中创造一个积极的环境，要么通过调整酸度，也许你探索甜菜碱、HCl、胃蛋白酶的东西。

I think if you have healthy digestion, if you feel like you have a good relationship to your gut, and it has a good relationship to you — sort of a silly phrase because it is you and you are it — then I don't think there's any need to pursue this.

我认为，如果你有健康的消化能力，如果你觉得你与你的肠道有良好的关系，而且它也与你有良好的关系——这是一个愚蠢的短语，因为它就是你，你就是它——那么我认为没有必要追求这一点。

But if you don't, that might be one avenue to pursue.

但如果你不这样做，这可能是一种追求的途径。

However, I think primary in all of this is the fermented food findings.

然而，我认为这一切的首要原因是发酵食品的发现。

And it's not just one study.

这不仅仅是一项研究。

It's many, many findings that now bring us to a place where a huge center of mass of data are pointing us in the direction of saying ingest fermented foods on a regular basis.

现在有很多很多的发现让我们看到一个巨大的数据中心正在为我们指明定期摄入发酵食品的方向。

I should also mention that conditions like sarcopenia, which is the loss of muscle tissue as we age, has been shown to be offset by improving the gut microbiota.

我还应该提到，肌肉减少症（即随着年龄的增长而导致肌肉组织减少）等疾病已被证明可以通过改善肠道微生物群来抵消。

Andrew Huberman:

安德鲁·休伯曼：

So while today is about interoception, we're talking about sensing, we're also talking about subconscious sensing.

因此，虽然今天是关于内感受的，但我们谈论的是感知，我们也谈论的是潜意识感知。

What are we talking about subconscious sensing?

我们谈论的潜意识感知是什么？

We're talking about subconscious sensing of the milieu of the body.

我们谈论的是潜意识对身体环境的感知。

When the milieu of the gut and the body is right, then the brain and the immune system function very well.

当肠道和身体的环境合适时，大脑和免疫系统就能很好地发挥作用。

And so this isn't something where you can sit back and say, "Oh, I feel all those good microbiota in my gut," or, "Oh no, those are bad microbiota." You can't do that unless you're going to take fecal samples and blood samples and analyze them with the extreme exhaustive nature that Sonnenburg and other labs do.

因此，你不能坐下来说：“哦，我感觉我肠道里有这些有益的微生物群”，或者“哦，不，那些都是有害的微生物群”。除非你要采集粪便样本和血液样本，并像 Sonnenburg 和其他实验室那样进行极其详尽的分析，否则你无法做到这一点。

You're not going to get that kind of information.

你不会得到那种信息。

I know there are companies out there that do this, and I don't want to knock on any of them, but I do want to emphasize that to do this right, to really analyze which cytokines you're making, which ones you're not, you really need to look at a huge number of them.

我知道有一些公司在做这件事，我不想批评他们中的任何一家，但我确实想强调，要正确地做到这一点，要真正分析你正在制造哪些细胞因子，没有制造哪些细胞因子，你真的需要研究大量的细胞因子。

Andrew Huberman:

安德鲁·休伯曼：

And that requires large-scale proteomic and genomic and inflammatory marker screens.

这需要大规模的蛋白质组学、基因组学和炎症标记物筛选。

It's just not the kind of thing that most commercial enterprises can really provide to people in a way that they can interpret.

这并不是大多数商业企业能够真正以人们可以解释的方式提供给人们的东西。

Rather, this is a case where you can simply go to the effector, to the thing that can actually move the needle in the right direction for you.

相反，在这种情况下，您可以简单地找到效应器，找到实际上可以将针移动到正确方向的东西。

It's very clear that's fermented foods, and that's keeping the stomach slightly more acid than one might think you would want to.

很明显，这是发酵食品，这会让胃的酸度比人们想象的要高一些。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about barfing first.

那么我们先来谈谈呕吐。

Barfing aka vomiting is when the contents of your guts run in reverse, meaning when they go up from your stomach, sometimes even up from the intestines — even though it sounds horrible, it sometimes happens — up, out the esophagus and mouth and onto whatever surface happens to be in front of you.

打嗝又称为呕吐，是指你的肠道内容物反向流动，也就是说，它们从你的胃里上升，有时甚至从肠道上升——尽管听起来很可怕，但有时确实会发生——上升，从食道和嘴里流到你面前的任何表面。

It's a terrible thing.

这是一件可怕的事情。

Nobody likes to do it, but it's a very interesting aspect to our biology because it reveals a beautiful and absolutely fundamental relationship between our chemistry and our brain.

没有人喜欢这样做，但这对我们的生物学来说是一个非常有趣的方面，因为它揭示了我们的化学物质和大脑之间美丽且绝对基本的关系。

Andrew Huberman:

安德鲁·休伯曼：

So your brain is actually locked behind a gate, and that gate is not your skull.

所以你的大脑实际上被锁在门后面，而那扇门不是你的头骨。

That gate is the so-called blood brain barrier.

那个门就是所谓的血脑屏障。

So just like your gut has these epithelial tight junctions, the things I talked about before that provide a fence so things can't get through, and get through in leaky gut, your brain has tight junctions that are very, very tight.

所以就像你的肠道有这些上​​皮紧密连接一样，我之前谈到的那些东西提供了一个栅栏，所以东西无法通过，并且在渗漏的肠道中通过，你的大脑也有非常非常紧密的紧密连接。

It's absolutely fundamental that only certain molecules get across the blood brain barrier and that others don't.

绝对重要的是，只有某些分子才能穿过血脑屏障，而其他分子则不能。

And the reason for that is that most all, 99.9999% of your neurons do not regenerate.

其原因是，大多数情况下，99.9999% 的神经元都不会再生。

I don't care what you've read, especially in the news recently about how psychedelics cause neurogenesis, because they don't.

我不在乎你读过什么，尤其是最近关于迷幻药如何导致神经发生的新闻，因为它们不会。

It's absolutely wrong.

这绝对是错误的。

Psychedelics have effects on brain plasticity, but they have nothing to do with neurogenesis, at least no data to support it.

迷幻药对大脑可塑性有影响，但与神经发生无关，至少没有数据支持。

But because you can't make new neurons, you also can't damage the ones you've got, or you shouldn't as much as possible, and that's why you have a blood brain barrier or a BBB.

但因为你不能产生新的神经元，你也不能损害你已有的神经元，或者你不应该尽可能地损害它，这就是为什么你有血脑屏障或血脑屏障。

Andrew Huberman:

安德鲁·休伯曼：

So the BBB, as it's called, prevents substances from getting to the brain.

因此，所谓的血脑屏障可以阻止物质进入大脑。

However, like any fence, it is not always uniform along its length.

然而，像任何栅栏一样，它的长度并不总是均匀的。

And there are little spots within that fence where chemicals can sneak across to the brain.

栅栏内有一些小点，化学物质可以通过这些小点潜入大脑。

And through a beautiful design — I don't know anything about design.

通过一个美丽的设计——我对设计一无所知。

As I always say, I wasn't consulted in the design phase.

正如我常说的，在设计阶段没有征求我的意见。

So I'm not talking about any kind of intelligent design or anything; that is not the topic of this podcast.

所以我不是在谈论任何类型的智能设计或任何东西；这不是本播客的主题。

This is not a philosophy podcast, nor is it a religion podcast.

这不是哲学播客，也不是宗教播客。

It's a science podcast.

这是一个科学播客。

But through a beautiful design of some sort, there are little holes in that fence, and there are little neurons that sit right behind those holes, and those neurons sense what the chemistry of the blood is.

但通过某种漂亮的设计，栅栏上有一些小洞，这些洞后面有一些小神经元，这些神经元感知血液的化学成分。

So I'm guessing you probably didn't imagine that today's discussion about sensing the self would be sensing your own blood, but you do.

所以我猜你可能没有想到今天关于感知自我的讨论会感知你自己的血液，但你确实想到了。

Andrew Huberman:

安德鲁·休伯曼：

There's a little area of your brain that's little, indeed, but is very, very important, called "area postrema," P-O-S-T-R-E-M-A.

你的大脑中有一个很小的区域，确实很小，但是非常非常重要，称为“后区”，P-O-S-T-R-E-M-A。

An area postrema is an area of the brain stem that sits right next to another brain area called the "chemoreceptor trigger zone." And when the contents in your bloodstream are of a particular kind, meaning when there are pathogens or it's too acidic, the neurons in area postrema and the neurons in the chemoreceptor trigger zone, the CTZ, as it's called, trigger a bunch of motor reflexes in the abdominal wall that make you barf.

后区是脑干的一个区域，紧邻另一个称为“化学感受器触发区”的大脑区域。当您的血液中的内容物属于某种特定类型时，即存在病原体或酸性太强时，后区的神经元和化学感受器触发区（即所谓的 CTZ）中的神经元会触发腹壁中的一系列运动反射，使您呕吐。

Okay.

好的。

The feeling that you need to throw up is triggered by these neurons in the brain stem, and those neurons in the brain stem are triggered by the presence of certain chemicals.

你需要呕吐的感觉是由脑干中的这些神经元触发的，而脑干中的这些神经元是由某些化学物质的存在触发的。

And the reason why you don't have any blood brain barrier at that location is because postrema has to be there like a crossing guard, making sure that everything that's coming through the blood is okay.

那个位置没有任何血脑屏障的原因是因为Postrema必须像交叉警卫一样在那里，确保通过血液的所有东西都没有问题。

And if it even senses just the tiniest bit that things are off, it's going to trigger that reflex.

如果它感觉到哪怕是最微小的一点异常，它就会触发这种反射。

Now, the really interesting thing is that the neurons in area postrema respond to the ...

现在，真正有趣的是，后区的神经元对......

PART 2 OF 3 ENDS Andrew Huberman:

第 2 部分（共 3 部分）结束 Andrew Huberman：

The thing is that the neurons in area postrema respond to the chemistry of the blood, but they also will respond to our consciousness, to things that we think and things that we believe and even particular memories.

问题是，后区的神经元会对血液的化学反应做出反应，但它们也会对我们的意识、我们所想的事情和我们相信的事情甚至特定的记忆做出反应。

This is why when certain people see vomit, or see someone else vomit, or even somebody else heaving as if they're going to vomit, they themselves feel as if they're going to vomit.

这就是为什么当某些人看到呕吐，或者看到别人呕吐，甚至别人呕吐，好像要呕吐时，他们自己也会感觉好像要呕吐。

I'm guessing there are probably even a few of you right now that feel like you might vomit.

我猜现在你们中可能有一些人感觉自己可能会呕吐。

You might feel salivation in your throat, which is always a precursor to vomiting.

您可能会感到喉咙流口水，这通常是呕吐的先兆。

Some people, the memory of or the thought of something like blood or vomit, or use your imagination, can actually trigger the vomit reflex.

有些人，对诸如血液或呕吐物之类的东西的记忆或想法，或者发挥你的想象力，实际上可以触发呕吐反射。

And that's because these neurons in area postrema are very sensitive to prior experience of interactions with negative things.

这是因为后区的这些神经元对之前与负面事物相互作用的经历非常敏感。

And actually, as I'm saying this, I feel my gut kind of cramping up again.

事实上，当我这么说的时候，我感觉我的肠子又开始抽筋了。

I don't vomit very easily.

我不太容易呕吐。

I'm not one of those, nor am I somebody who's never vomited.

我不是其中之一，也不是从不呕吐的人。

And here we are talking about my vomit history, but I think it's appropriate in this context.

在这里我们谈论的是我的呕吐史，但我认为在这种情况下这是合适的。

The neurons of area postrema are there basically to keep your whole system safe.

后区的神经元基本上是为了保证整个系统的安全。

Andrew Huberman:

安德鲁·休伯曼：

And thank goodness they are because, for instance, some people, unfortunately, they drink so much alcohol that they throw up.

谢天谢地，这是因为，例如，不幸的是，有些人喝了太多酒，以至于呕吐了。

Have you ever wondered why that is?

你有没有想过这是为什么？

Well, it's because alcohol fundamentally is a poison.

嗯，这是因为酒精从根本上来说是一种毒药。

I'm not saying for age-appropriate folks that ingesting alcohol is bad.

我并不是说对于适龄的人来说饮酒是不好的。

This isn't a judgment call, but alcohol itself, at excessive levels in the bloodstream, triggers postrema to cause vomiting.

这并不是一个判断，而是酒精本身在血液中含量过高，会引发后遗症，导致呕吐。

So this is an example whereby memories, context, but also just the chemistry of our internal state is triggering behaviors that are very hardwired.

所以这是一个例子，记忆、背景，还有我们内部状态的化学反应，都在触发非常固有的行为。

They're very reflex driven.

他们非常依赖条件反射。

And why would it be that some people get more nauseous than others at a given level?

为什么在一定水平上有些人会比其他人更恶心？

Andrew Huberman:

安德鲁·休伯曼：

Well, that'll have to do with alcohol tolerance.

嗯，这与酒精耐受性有关。

Some people have what's called a ...

有些人有一种所谓的...

we refer to as a stronger stomach or a stomach of steel.

我们称之为更强健的胃或钢铁般的胃。

Other people, they throw up very easily if they don't feel well or if they ingest anything that's just a little bit off.

其他人，如果他们感觉不舒服或者吃了任何不正常的东西，他们很容易呕吐。

From a purely adaptive standpoint, it's probably better to vomit up things that aren't good for you rather than have them pass through your system, especially if those things are contained in lipids.

从纯粹的适应性角度来看，吐出对你不利的东西可能比让它们通过你的系统更好，尤其是当这些东西包含在脂质中时。

For instance, if you ingest something that's in lipid form — because cells — literally every cell in your body is surrounded by a little, thin layer of fatty tissue that we call the "bilayer membrane"; it's a little membrane.

例如，如果您摄入脂质形式的东西（因为细胞），那么您体内的每个细胞实际上都被一层薄薄的脂肪组织包围，我们称之为“双层膜”；这是一个小膜。

Fat can move through fat very easily.

脂肪可以很容易地穿过脂肪。

And so any bad stuff you ingest can get stuck in your system.

因此，您摄入的任何有害物质都会卡在您的系统中。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk for a second about how to reduce nausea, because nausea, that salivation, that feeling that you're going to vomit, can be very beneficial in an adaptive circumstance, like you've ingested something bad.

因此，让我们谈谈如何减少恶心，因为恶心、流口水、要呕吐的感觉在适应性环境中可能非常有益，比如你摄入了不好的东西。

But some people experience nausea for other reasons.

但有些人会因为其他原因感到恶心。

There are good ways to regulate nausea, and the ways they regulate nausea are very interesting.

有一些很好的方法可以调节恶心，而且它们调节恶心的方式非常有趣。

They actually adjust the activity of these neurons and area postrema, or they change the chemistry of the blood directly.

它们实际上调整这些神经元和后区的活动，或者直接改变血液的化学成分。

And many of you have heard this before perhaps, but it turns out that there are good data.

你们中的许多人可能以前听说过这个，但事实证明有很好的数据。

Eleven research studies were the ones that I could find, peer-reviewed research studies with no bias, so independent studies, showing that ginger can cause a notable reduction in nausea.

我能找到十一项研究，经过同行评审的研究，没有偏见，因此是独立的研究，表明生姜可以显着减少恶心。

How much ginger?

多少姜？

One to three grams.

一到三克。

What's one to three grams?

一到三克是多少？

Well, you have to measure it out on a scale unless you're taking it in pill or capsule form — it doesn't seem to matter if you take it in pill or capsule form.

嗯，你必须在秤上测量它，除非你以药丸或胶囊的形式服用它——如果你以药​​丸或胶囊的形式服用它似乎并不重要。

Andrew Huberman:

安德鲁·休伯曼：

So this thing that you've heard before, that ginger can reduce nausea, indeed is true.

所以你以前听说过生姜可以减少恶心，这确实是真的。

Peppermint apparently can also do that.

薄荷显然也能做到这一点。

And some of you will not be surprised to learn that cannabis can reduce nausea.

得知大麻可以减少恶心，你们中的一些人不会感到惊讶。

Not surprised because cannabis — which has different legality in different places, and I understand that, so please take that into consideration.

并不感到惊讶，因为大麻在不同的地方有不同的合法性，我理解这一点，所以请考虑到这一点。

But cannabis, THC and/or it turns out CBD, can reduce nausea.

但大麻、THC 和/或 CBD 可以减少恶心。

That's been shown in at least one study, and it probably does that not by changing the chemistry of your blood, but by changing the threshold for firing of these neurons in area postrema.

至少一项研究已经证明了这一点，它可能不是通过改变血液的化学成分，而是通过改变后区这些神经元的放电阈值来实现这一点。

And there are conditions such as in chemotherapy and in radiation therapy and others where people are feeling very nauseous.

在化疗、放射治疗等某些情况下，人们会感到非常恶心。

I'm not recommending people go use cannabis unless they've decided with theirselves and their family and their doctor that they should.

我不建议人们使用大麻，除非他们自己、家人和医生决定应该使用大麻。

But what's interesting is this thing about CBD, and we'll do a whole episode on THC and CBD.

但有趣的是 CBD 的事情，我们将制作一整集关于 THC 和 CBD 的内容。

CBD doesn't have, or isn't supposed to have, these psychoactive properties that THC does, although CBD can have a mild to major anxiolytic, anxiety reducing, effect.

CBD 不具有或不应该具有 THC 所具有的这些精神活性特性，尽管 CBD 可以具有轻度至重度的抗焦虑、减轻焦虑的作用。

But it does appear that the data are ...

但看起来数据确实是...

What the data supports, I should say, the anecdotal reports, which are that cannabis can reduce nausea.

我应该说，数据支持的是轶事报道，即大麻可以减少恶心。

So to barf less: ginger, peppermint and, if appropriate and legal for you, possibly cannabis.

因此，为了减少呕吐：生姜、薄荷，如果对你来说合适且合法的话，还可以添加大麻。

Andrew Huberman:

安德鲁·休伯曼：

Now let's talk about fever.

现在我们来谈谈发烧。

In previous episodes and in future episodes we deal with thermal regulation, which is the body's ability to regulate its temperature.

在之前的剧集和未来的剧集中，我们将讨论热调节，即身体调节温度的能力。

Talk about cold and heat and saunas and ice baths and physical performance, we're not going to deal with all that right now, but I promise we will going forward.

谈论冷、热、桑拿、冰浴和身体表现，我们现在不会处理所有这些，但我保证我们会继续前进。

Today I only want to talk about fever, because fever directly relates to interoception.

今天我只想谈谈发烧，因为发烧直接关系到内感受。

What do I mean by that?

我这么说是什么意思？

Well, a fever is simply an increase in body temperature.

嗯，发烧只是体温升高。

That increase in body temperature is triggered by neurons in the brain, and those neurons in the brain are triggered by the presence of particular things in the bloodstream.

体温升高是由大脑中的神经元触发的，而大脑中的这些神经元是由血液中特定物质的存在触发的。

Andrew Huberman:

安德鲁·休伯曼：

What sorts of things?

什么样的事情？

Well, toxins, bacteria, viruses.

嗯，毒素、细菌、病毒。

When something bad gets in our system, the body doesn't know it's bad, it just knows it's foreign.

当不好的东西进入我们的系统时，身体并不知道​​它是坏的，它只知道它是外来的。

And it hasn't seen it before, or that it's in the wrong compartment of the body.

而且它以前没有见过它，或者说它位于身体的错误隔间中。

So earlier we were talking about proteins that leak out of the gut and get elsewhere.

之前我们讨论过从肠道泄漏到其他地方的蛋白质。

You know, you don't want a piece of steak sitting in your bicep; that would be bad.

你知道，你不想让一块牛排放在你的二头肌上；你不想让一块牛排放在你的二头肌上。那会很糟糕。

You would actually develop antibodies; you would have a horrible infection.

你实际上会产生抗体；你会受到可怕的感染。

But your body has this intelligence, and that intelligence is to know, "Hmm, these proteins are normally not seen in this region," and then your body — or the cells there, I should say — will release something that then will travel to the brain and will trigger an increase in body temperature, so that your body cooks the bad thing or the cause of the bad thing.

但你的身体有这种智能，这种智能就是知道，“嗯，这些蛋白质通常在这个区域看不到”，然后你的身体——或者我应该说那里的细胞——会释放一些东西，然后这些东西会进入大脑并引发体温升高，这样你的身体就会煮掉坏东西或坏东西的原因。

It's really a beautiful adaptive mechanism.

这确实是一个美妙的自适应机制。

We always think fever is so terrible, but fever is there to cook the bad thing that's inside you, or that has left the correct compartment inside you and is in the wrong compartment inside you.

我们总是认为发烧是如此可怕，但发烧是为了煮熟你体内的坏东西，或者它离开了你体内正确的隔间，并进入了你体内错误的隔间。

Andrew Huberman:

安德鲁·休伯曼：

So what's beautiful about the fever mechanism is that it looks a lot like the barfing mechanism.

所以发烧机制的美妙之处在于它看起来很像呕吐机制。

Basically, you have a set of neurons that sit near the ventricles.

基本上，你有一组位于心室附近的神经元。

Remember the ventricles?

还记得心室吗？

This hole in the tube that is you, the tube that is you.

管子上的这个洞就是你，管子就是你。

You are a tube, a series of tubes, and your brain has a hole down the middle and it extends down to the bottom of your spinal cord.

你是一根管子，一系列的管子，你的大脑中间有一个洞，它向下延伸到脊髓的底部。

At the front it's called the ventricles.

前面的部分称为心室。

They start with what are called the "lateral ventricles" and the ...

他们从所谓的“侧脑室”开始，然后......

excuse me, starts with the third and the lateral ventricles, and then it goes to the fourth ventricle and then to what's called the "central canal." But basically it's just a big space in the middle of your nervous system, the middle of your brain.

对不起，从第三脑室和侧脑室开始，然后到达第四脑室，然后到达所谓的“中央管”。但基本上它只是你神经系统中间、大脑中间的一个大空间。

Andrew Huberman:

安德鲁·休伯曼：

And you have one ventricle that I already mentioned called the third ventricle, and it's shaped kind of like a thin, oval upright, if you're listening to this, just think an eye.

我已经提到过，你有一个心室，称为第三脑室，它的形状有点像一个细长的椭圆形直立体，如果你正在听这个，请想象一只眼睛。

Just think the shape of an eye, but it's kind of rotated 90 degrees, so it's up and down as opposed to across.

想想眼睛的形状，但它旋转了 90 度，所以它是上下的，而不是横向的。

And along that third ventricle there are little neurons that can sense what's in the cerebral spinal fluid that fills the ventricle.

沿着第三脑室，有一些神经元可以感知填充脑室的脑脊液中的内容。

So in other words, you have neurons that are sensing the chemistry of your cerebral spinal fluid and that have access therefore to the chemistry of your body because that cerebral spinal fluid is going up and down the brain and spinal cord.

换句话说，你的神经元正在感知脑脊液的化学成分，因此可以接触到你身体的化学成分，因为脑脊液在大脑和脊髓中上下流动。

But into that cerebral spinal fluid are signals about the various chemicals within the body.

但脑脊液中含有有关体内各种化学物质的信号。

So this is not a mechanical system, this is a chemical system.

所以这不是一个机械系统，这是一个化学系统。

Remember we're talking about mechanical information and chemical information accessing the brain.

请记住，我们正在谈论访问大脑的机械信息和化学信息。

Andrew Huberman:

安德鲁·休伯曼：

So if you have something bad in your system: you breathed in a virus, or you inhaled some bacteria, or you got a cut on your leg and some bacteria are growing there — of course, locally there will be effects.

因此，如果你的系统有问题：你吸入了病毒，或者吸入了一些细菌，或者你的腿受伤了，并且一些细菌在那里生长——当然，局部会产生影响。

Little things called "mast cells," M-A-S-T.

称为“肥大细胞”的小东西，M-A-S-T。

Little packets of histamine, literally, will go there and explode ...

从字面上看，小包的组胺会到达那里并爆炸......

and cause inflammation, which is actually a good inflammation, and will release little things called macrophages to try to gobble up the infection.

并引起炎症，这实际上是一种好的炎症，并且会释放出称为巨噬细胞的小东西来试图吞噬感染。

The other day, I was in Texas; they have some mean, little mosquitoes in Texas and a lot of them, and I would stand outside and I'd get bitten.

前几天，我在德克萨斯州；德克萨斯州有一些卑鄙的小蚊子，而且数量很多，我站在外面就会被咬。

I didn't feel a thing.

我没有任何感觉。

But then later that night, they started swelling up and itching, and then I'd itch them, and then they'd swell even more.

但那天晚上晚些时候，它们开始肿胀并发痒，然后我就让它们发痒，然后它们就肿得更厉害了。

That was because the release of mast cells, of histamines inside those mast cells that were literally causing inflammation of the tissue.

这是因为肥大细胞和肥大细胞内组胺的释放实际上导致了组织炎症。

It wasn't the poison from the mosquito itself, it was the immune response to those.

这不是蚊子本身的毒，而是对蚊子的免疫反应。

Andrew Huberman:

安德鲁·休伯曼：

Well, you also have this systemic, or body-wide attempt to kill stuff, and that's the fever.

好吧，你也会有这种全身性的、全身性的试图杀死东西的感觉，那就是发烧。

So the neurons that line these ventricles with cerebral spinal fluid go by a particular name.

因此，这些脑室中充满脑脊液的神经元有一个特定的名称。

They're called "circumventricular organs," meaning near, circum; ventricular, near the ventricles.

它们被称为“室周器官”，意思是“靠近”、“环绕”；心室，心室附近。

And you have these organs, and there are a set of neurons, has a really cool name, called the OVLT.

你有这些器官，还有一组神经元，有一个非常酷的名字，叫做 OVLT。

I don't know why I like that, but I just like it.

我不知道为什么我喜欢这样，但我就是喜欢这样。

It's the "organum vasculosum of the lateral terminalis." Organum vasculosum of the lateral terminalis, OVLT, are the neurons that respond to toxins and bad stuff in your bloodstream, however minor or major.

它是“外侧终末的血管器”。侧终血管器 (OVLT) 是对血液中的毒素和不良物质（无论大小）做出反应的神经元。

And they release things like ILK1, which are inflammatory cytokines.

它们会释放 ILK1 等炎症细胞因子。

Inflammatory in this case is good.

在这种情况下，炎症是好的。

You want inflammation at the site of an infection.

您希望感染部位出现炎症。

It's a good thing.

这是一件好事。

It's going to help with healing, and it's going to change the conditions in your body.

它会帮助你康复，并且会改变你身体的状况。

Andrew Huberman:

安德鲁·休伯曼：

What's going to happen is when those OVLT neurons are activated because you have something bad in your body, or something bad is happening in your body, they communicate with an area of the brain called the "preoptic area of your hypothalamus." And the preoptic area cranks up your temperature and tries to cook that bad thing.

将会发生的情况是，当这些 OVLT 神经元因身体出现不良情况或发生不良情况而被激活时，它们会与大脑中称为“下丘脑视前区”的区域进行通信。视前区会提高你的温度并试图煮熟那个坏东西。

Now it's worth talking about fever for a moment and talking about thermal regulation because I think this actually could save some lives.

现在值得讨论一下发烧和热调节，因为我认为这实际上可以挽救一些生命。

So if you are overheated to a point where you know you're getting up past 102 or 103, it's going to vary depending on person to person.

因此，如果您过热到知道自己要超过 102 或 103 度的程度，则温度会因人而异。

And certainly age — you know, kids, some people think can tolerate higher levels of fever than adults.

当然还有年龄——你知道，有些人认为孩子比成年人更能忍受更高程度的发烧。

But look, you always want to be cautious about heating up the brain too much because once those neurons are gone, they do not come back, and neurons do not do well in very high temperatures.

但是，你总是要小心，不要让大脑过度升温，因为一旦这些神经元消失，它们就不会再回来，而且神经元在非常高的温度下表现不佳。

Andrew Huberman:

安德鲁·休伯曼：

Once your body temperature starts getting up to a 102, 103, certainly 104, you are starting to enter serious danger zone.

一旦您的体温开始上升到 102、103，当然还有 104，您就开始进入严重危险区。

This can happen through exercise in hot environments or inability to escape heat because you don't have covering or adequate ventilation or cooling.

这种情况可能是由于在炎热的环境中锻炼或由于没有遮盖物或足够的通风或冷却而无法散热而发生的。

It can also be because of excessive fever, for whatever reason.

无论出于何种原因，也可能是由于过度发烧。

A lot of people think the way to deal with this is to put a cool compress on the back of the neck or to cool the torso.

很多人认为解决这个问题的方法是在颈后冷敷或给躯干降温。

In discussing this with my colleague Craig Heller, who's at Stanford School of Medicine, and he's on the undergraduate side of the campus as well — runs a biology lab.

在与我的同事克雷格·海勒（Craig Heller）讨论这个问题时，他是斯坦福大学医学院的本科生，他经营着一个生物实验室。

He's a world expert in thermal regulation.

他是热调节方面的世界专家。

It's very clear that that's the wrong response to try and cool off the body.

很明显，这是试图让身体降温的错误反应。

If you put a cold towel, or you put an ice pack on the back of the neck, what you effectively do is cool the blood that's going to the brain.

如果你放一条冷毛巾，或者在颈后放一个冰袋，你就能有效地冷却流向大脑的血液。

And if you do that, then your brain will react by turning up the crank, so to speak, on the neurons in the preoptic area and will heat you up further and can cook your brain and organs further.

如果你这样做，那么你的大脑就会通过转动曲柄做出反应，可以这么说，对视前区神经元进行反应，使你进一步升温，并进一步煮熟你的大脑和器官。

Andrew Huberman:

安德鲁·休伯曼：

So what you want to do is, as I've talked about before, you want to cool the bottoms of the feet, the palms of the hands and the upper part of the face.

所以你要做的是，正如我之前谈到的，你想要冷却脚底、手掌和脸部的上半部分。

And I'm not going to go into all the details as to why you want to do that right now, but those are the locations you want to cool.

我不会详细说明为什么您现在要这样做，但这些是您想要冷却的位置。

Now you can also cool the rest of the body, but it's not okay to just stay under the covers and just cool the neck or something like that.

现在你也可以给身体的其他部位降温，但仅仅呆在被子里、只给脖子或类似的地方降温是不行的。

You really want to try and create a systemic, or whole-body, cooling if the goal is to bring fever down.

如果目标是退烧，您确实想尝试创建全身或全身冷却。

But in many cases, fever is adaptive.

但在很多情况下，发烧是有适应性的。

And so taking nonsteroid anti-inflammatory drugs like Advil and Tylenol sometimes can be good if that's recommended.

因此，如果建议的话，服用 Advil 和 Tylenol 等非类固醇抗炎药有时会有好处。

But other times, because it reduces your fever, it's allowing that pathogen, that pyrogen, it's sometimes called.

但其他时候，因为它可以降低你的发烧，所以它允许病原体，有时被称为热原。

A pyrogen is a substance that causes fever: think pyro, think fire, think pyromaniacs, think pyro.

热原是一种引起发烧的物质：想想火，想想火，想想纵火狂，想想火。

Those pyrogens can survive it, moderate to low temperatures, and they can't survive at high temperatures.

这些热原可以在中等到低温下生存，但在高温下则无法生存。

So the fever is an adaptive mechanism, and the OVLT and the sensing of your chemistry is how the OVLT, organum vasculosum of the lateral terminalis, does that.

因此，发烧是一种适应性机制，而 OVLT 和对化学物质的感知就是 OVLT（侧终末血管器官）发挥作用的方式。

Andrew Huberman:

安德鲁·休伯曼：

So we've talked about sensing lung volume, speed of our heartbeat.

我们讨论了感知肺容量和心跳速度。

We talked about sensing the gut volume, the intestinal volume, or the absence of volume.

我们讨论了感知肠道体积、肠道体积或体积的缺失。

We talked about chemistry of the gut and the gut microbiota and autoimmune functions.

我们讨论了肠道化学和肠道微生物群以及自身免疫功能。

And we've now talked about vomiting, and we've talked about fever.

我们现在讨论了呕吐，也讨论了发烧。

Lots of aspects of sensing our internal self.

感知我们内在自我的很多方面。

Andrew Huberman:

安德鲁·休伯曼：

Now I want to turn our attention to interoception as it relates to feelings, the way that interoception is most commonly described.

现在我想将我们的注意力转向内感受，因为它与感受相关，这是最常见的描述内感受的方式。

And I want to highlight a term that many of you have probably heard, which is the vagus nerve.

我想强调一个你们很多人可能都听说过的术语，那就是迷走神经。

We talked about vagus a little bit earlier, but the vagus nerve — this vagabonding, wandering nerve — is involved in everything I've talked about up until now.

我们之前讨论过迷走神经，但迷走神经——这种流浪的、徘徊的神经——参与了我到目前为止所谈论的一切。

And the reason I saved it till now rather than mentioning it all along, is to highlight a specific point, which is that whenever we hear about the vagus in popular culture, it's like, "The vagus calms you down.

我之所以把它保留到现在而不是一直提到它，是为了强调一个具体的观点，那就是每当我们听到流行文化中的迷走神经时，就像是，“迷走神经让你平静下来。

You want to stimulate the vagus by rubbing in front of the ear, and it's a parasympathetic nerve, and it'll calm you down; it'll mellow you out."

你想通过摩擦耳朵前面来刺激迷走神经，它是副交感神经，它会让你平静下来；它会让你变得柔和。”

Andrew Huberman:

安德鲁·休伯曼：

Actually, most of the time, the vagus is stimulatory.

事实上，大多数时候，迷走神经是具有刺激性的。

When you ingest foods with amino acid sugars or fatty acids, the vagus nerve gets activated and triggers the release of dopamine.

当您摄入含有氨基酸、糖或脂肪酸的食物时，迷走神经会被激活并触发多巴胺的释放。

It makes you more alert and go seek more of those foods or what led to those conditions.

它会让你更加警觉，并去寻找更多这些食物或导致这些情况的原因。

When you feel nauseous, it's rarely calming.

当你感到恶心时，很难平静下来。

When you feel like you have a fever, it's rarely calming.

当你感觉发烧时，很难平静下来。

So you're starting to get the picture that even though the vagus nerve is in the parasympathetic branch of the autonomic nervous system, and if that doesn't mean anything to you because you're not an aficionado, don't worry about it.

所以你开始明白，即使迷走神经位于自主神经系统的副交感神经分支中，如果这对你来说没有任何意义，因为你不是一个爱好者，请不要担心。

But it's not a calming system; it's a communication system, and it's a motor system.

但这不是一个镇静系统；它是一个系统。它是一个通信系统，也是一个运动系统。

It communicates brain-to-body and body-to-brain, and it changes the function of different organs.

它沟通大脑与身体、身体与大脑，并改变不同器官的功能。

Andrew Huberman:

安德鲁·休伯曼：

Now, one thing that's important to highlight is that stress itself will alter the chemistry of your gut because of the ways that it shuts down the vagus nerve and quiets the neurons that communicate from gut to brain.

现在，需要强调的一件事是，压力本身会改变肠道的化学成分，因为它会关闭迷走神经并使从肠道到大脑通讯的神经元安静下来。

I want to say that again.

我想再说一遍。

Stress will disrupt your gut and make you feel not good, poor digestion and just lousy because of the way that it shuts down the vagus nerve and the neurons of your gut.

压力会破坏你的肠道，让你感觉不舒服、消化不良，甚至很糟糕，因为它会关闭迷走神经和肠道神经元。

So what stress does is it blocks the communication between gut and brain.

所以压力的作用是阻碍肠道和大脑之间的沟通。

It doesn't mess up your gut, it just doesn't let your gut get the signals up to your brain.

它不会扰乱你的肠道，只是不会让你的肠道将信号传递到你的大脑。

And it also then throws off the chemistry, and then there's a whole cascade of effects.

然后它也会失去化学反应，然后就会产生一连串的影响。

Andrew Huberman:

安德鲁·休伯曼：

If you want to learn more about stress, I did a whole episode called Master Stress, or I think maybe it was called Conquer Stress.

如果你想了解更多关于压力的知识，我做了一整集叫做《压力大师》，或者我想它可能叫做《征服压力》。

I think it was Master Stress — either one, the whole point of that episode is to give you tools and practices to deal with short-term acute stress, moderate-term stress, and long-term chronic stress through behavioral mechanisms, nutrition supplementation and many other things as well.

我认为这是《压力大师》——无论是哪一个，这一集的重点是为你提供工具和实践，通过行为机制、营养补充和许多其他方式来应对短期急性压力、中期压力和长期慢性压力。

It's chock-a-block full of protocols and tools for stress.

它充满了缓解压力的协议和工具。

Andrew Huberman:

安德鲁·休伯曼：

The vagus nerve, however, is responsible for emotion.

然而，迷走神经负责情绪。

And the way it does that is to pool, to aggregate, the conditions of your gut, the conditions of your heart and the conditions of your breathing, which includes your diaphragm and lungs.

它的方式是汇集、聚合你的肠道状况、心脏状况和呼吸状况，其中包括你的横膈膜和肺部。

And it takes that kind of as a collection of information and sends it to the brain and controls what we call your emotions.

它将这种信息作为信息的集合并将其发送到大脑并控制我们所谓的情绪。

Now that might seem obvious to some people, but to other people, that might seem totally crazy.

对于某些人来说，这似乎是显而易见的，但对于其他人来说，这可能看起来完全疯狂。

You thought your emotions were because the market was down and you had invested, or because something that you thought was going to happen is not going to happen, or because you thought that school was going to open and then it's not.

你认为你的情绪是因为市场下跌而你进行了投资，或者是因为你认为会发生的事情不会发生，或者是因为你认为学校会开学，但结果却没有。

Or maybe you thought it wasn't and it is.

或者也许你认为不是，但事实却是。

Whatever it is that bothers you, you think of generally as a purely cognitive event, but the brain doesn't really know what to do with that information.

无论是什么困扰你，你通常认为这是一个纯粹的认知事件，但大脑并不真正知道如何处理这些信息。

Andrew Huberman:

安德鲁·休伯曼：

It doesn't act directly on that information to create moods.

它不会直接作用于该信息来创造情绪。

Moods are created through the heart's response to reading that headline, to the change in your breathing that's caused by someone that you love telling you that actually they're not interested in spending time with you anymore.

情绪是通过心脏对阅读标题的反应以及对你所爱的人告诉你实际上他们不再有兴趣与你共度时光而引起的呼吸变化的反应而产生的。

Or that you screwed up, or that they're interested in spending a lot of time with you, and you like that, right?

或者你搞砸了，或者他们有兴趣花很多时间和你在一起，而你喜欢这样，对吗？

Emotions can be good or bad or neutral.

情绪可以是好的、坏的或中性的。

So this thing that we call interoception, the sense of self, I've been building up from very fundamental layers: gut chemistry, spleens, immune systems, autoimmune.

所以我们称之为内感受，即自我意识，我从非常基础的层面开始构建：肠道化学、脾脏、免疫系统、自身免疫。

And you might have been thinking, "Wait, I thought this was going to be about a sense of self, a noticing or a feeling." And indeed, all of those things are plugging in, like a series of ingredients in a recipe that gives rise to your mood and how you feel.

你可能会想，“等等，我以为这会是关于一种自我意识、一种注意到或一种感觉。”事实上，所有这些东西都在起作用，就像食谱中的一系列成分一样，会引起你的情绪和感受。

And that mood and how you feel is shown in one location in your body that other people can see.

这种心情和你的感受会显示在你身体的一个其他人可以看到的位置。

And that's in your facial expressions.

这就是你的面部表情。

Andrew Huberman:

安德鲁·休伯曼：

And indeed there are now beautiful data showing that your face, including the size of your pupils, the tonality of your face, how flushed you are, or how pale you are, even the degree to which you are frowning or smiling relative to other periods of time.

事实上，现在有漂亮的数据显示你的脸，包括你的瞳孔大小、你脸的色调、你的脸红程度、脸色有多苍白，甚至与其他时间段相比，你皱眉或微笑的程度。

That is all an aggregate of, or a reflection rather, of your gut, your heart, and your breathing and the chemistry of your body.

这都是你的肠道、你的心脏、你的呼吸和你身体的化学成分的集合，或者说是反映。

And so this is why I sort of backed into this conversation about interoception.

这就是为什么我有点支持这场关于内感受的对话。

I kind of Trojan Horsed this on you on purpose, which is that when we talk about the vagus, and you hear, "Oh, you know can get vagal tone by breathing or rubbing on the front of your shirt," that's probably true.

我故意在你身上植入了这个特洛伊木马，当我们谈论迷走神经时，你会听到，“哦，你知道可以通过呼吸或摩擦你的衬衫正面来获得迷走神经张力，”这可能是真的。

Andrew Huberman:

安德鲁·休伯曼：

But another fundamental layer is the acidity of your gut.

但另一个基本层面是肠道的酸度。

How fast you're breathing.

你的呼吸有多快。

Are you inhale-emphasized or exhale-emphasized breathing?

你的呼吸方式是吸气为主还是呼气为主？

When we are relaxed, our pupils tend to constrict.

当我们放松时，我们的瞳孔往往会收缩。

When we are very alert, our pupils tend to be dilated, whether or not that alertness has to do with being happy or being sad.

当我们非常警觉时，我们的瞳孔往往会放大，无论这种警觉是否与快乐或悲伤有关。

And what's remarkable, and this is where interoception really, really takes a leap into the incredible, is that there are beautiful studies that show that, for instance, when we know somebody pretty well and they are going through some sort of experience of any kind, our heart rate actually starts to mimic their heart rate.

值得注意的是，这就是内感受真正真正迈向令人难以置信的一步，那就是有一些出色的研究表明，例如，当我们非常了解某人并且他们正在经历某种经历时，我们的心率实际上开始模仿他们的心率。

Our breathing starts to mimic their breathing, even if we aren't conscious of their breathing.

我们的呼吸开始模仿他们的呼吸，即使我们没有意识到他们的呼吸。

It's not like we see their chest heaving ...

我们并没有看到他们的胸部起伏......

and we think, "Oh my goodness," and then we breathe that way.

我们会想，“天哪”，然后我们就这样呼吸。

There's a mirroring, and no, it's not carried out through mirror neurons.

有一种镜像，不，它不是通过镜像神经元进行的。

Mirror neurons are more of a myth than a reality, sorry to burst people's bubbles, but that bubble around mirror neurons is definitely made of myths and a topic for another time.

镜像神经元更像是一个神话而不是现实，很抱歉打破了人们的泡沫，但镜像神经元周围的泡沫绝对是由神话组成的，并且是另一个话题。

Andrew Huberman:

安德鲁·休伯曼：

But we start to mirror.

但我们开始镜像。

Somehow human beings are able to register the internal state of other beings, and I think probably for animals too, but certainly for other humans, even at a distance.

人类能够以某种方式记录其他生物的内部状态，我想动物也可能如此，但对于其他人类来说肯定如此，即使是在远处。

And these studies are many now, and they're really wonderful studies.

现在这些研究很多，而且它们确实是很棒的研究。

And so your sense of your internal landscape is linked to others.

因此，你对自己内心景观的感觉是与他人联系在一起的。

Now you can enhance this interoceptive capacity for how you feel and how others feel.

现在，您可以增强这种对您的感受和他人的感受的内感受能力。

In other words, you can start getting a better readout of your internal state by doing a simple exercise, what is really a tool, and that is to learn to sense your heartbeats.

换句话说，你可以通过做一个简单的练习来开始更好地读出你的内部状态，什么是真正的工具，那就是学会感知你的心跳。

Andrew Huberman:

安德鲁·休伯曼：

So some people are very good at this, other people are not.

所以有些人很擅长这一点，而另一些人则不然。

Some people can do this more easily when they have all their air exhaled and some people can do it better when they are holding a breath hold.

有些人在呼出所有空气时可以更容易地做到这一点，而有些人在屏气时可以做得更好。

But one thing that's kind of cool about this whole interoceptive capacity is that you can enhance it very, very quickly.

但整个内感受能力的一件很酷的事情是你可以非常非常快地增强它。

You can learn, or teach yourself, to have heightened levels of interoception in a way that you can't really just give yourself heightened levels of vision by snapping your fingers in one round of one tool or exercise.

你可以学习或自学，以一种方式提高内感受水平，而你实际上不能通过在一个工具或练习中打响指来提高自己的视觉水平。

There are things you can do to improve vision.

您可以采取一些措施来改善视力。

That's the topic of a previous episode.

这是上一集的主题。

I encourage you to look it up.

我鼓励你查一下。

There are things you can do to improve your hearing and your taste and your smell.

您可以采取一些措施来改善您的听力、味觉和嗅觉。

We talked about all those, but with interoception, you can get very good at this very fast.

我们讨论了所有这些，但是通过内感受，你可以非常快地做到这一点。

Andrew Huberman:

安德鲁·休伯曼：

And I think this is one of the reasons why meditation is powerful.

我认为这就是冥想强大的原因之一。

I think there are a lot of reasons why meditation is powerful.

我认为冥想之所以如此强大有很多原因。

But one of the reasons is when you stop taking in exteroceptive information, information from the outside world, by closing your eyes and focusing inward, as they say, you start paying attention to your breathing cadence; you start directing your mind's attention to your heart rate.

但原因之一是，当你停止接受外感受信息，即来自外部世界的信息时，通过闭上眼睛并专注于内心，正如他们所说，你开始注意你的呼吸节奏;您开始将注意力集中在心率上。

And if you can start to perceive your heart beating, you actually very quickly strengthen the vagal connections between the body and the brain.

如果你能开始感觉到你的心跳，你实际上很快就会加强身体和大脑之间的迷走神经联系。

And so there's no real practice here.

所以这里没有真正的实践。

There's no "Breathe this way" or "Do this thing," except to direct your awareness toward your heartbeat.

除了将你的意识引导到你的心跳之外，没有“这样呼吸”或“做这件事”。

And some people can get very good at this very fast.

有些人可以很快就擅长这一点。

Most people find that just by doing this for a minute or so every once in a while they start to tap into this sixth sense.

大多数人发现，只要每隔一段时间这样做一分钟左右，他们就会开始利用第六感。

Andrew Huberman:

安德鲁·休伯曼：

They start to notice when they don't feel quite right about something, or somebody or some situation.

当他们对某事、某人或某种情况感觉不太对劲时，他们就会开始注意到。

Or they start to notice when they feel quite right about somebody, or something or some situation.

或者当他们对某人、某事或某种情况感觉非常正确时，他们就会开始注意到。

So this interoceptive awareness can be tuned up with ...

所以这种内感受意识可以通过……来调整。

It used to be called vagal tone, but I think that term doesn't take into account all the other things that are going on with the vagus.

它曾经被称为迷走神经张力，但我认为这个术语没有考虑到迷走神经发生的所有其他事情。

So I don't really like that term.

所以我不太喜欢这个词。

It's more of an interoceptive awareness.

这更多的是一种内感受意识。

Andrew Huberman:

安德鲁·休伯曼：

And again, there are many studies now showing that for sake of bettering one's mood overall, for sake of moving through a challenging phase in life, for sake of just enhancing one's experience of life overall — whether or not it's the taste of foods, interactions with other people, enjoyment, focus, pleasure — tuning up one's interoceptive awareness is both easy — again, by just taking a minute or two and trying to count heartbeats.

而且，现在有许多研究表明，为了改善一个人的整体情绪，为了度过人生中的一个具有挑战性的阶段，为了增强一个人的整体生活体验——无论是食物的味道、与他人的互动、享受、专注、快乐——调整一个人的内感受意识都很容易——同样，只需花一两分钟并尝试数一下心跳。

And then this works best, of course, if you have some independent readout of heartbeats and you can compare, you can see how accurate you are.

当然，如果您有一些独立的心跳读数并且可以进行比较，那么这效果最好，您可以看到自己的准确性。

Andrew Huberman:

安德鲁·休伯曼：

But even if you don't use a device or have a device to do that without taking your pulse, using your thumb on your wrist, or something, or your fingers on your neck, as you typically would for taking your pulse, trying to sit still for a minute or two every once in a while.

但即使您不使用设备或有设备在不测量脉搏的情况下进行测量，也可以将拇指放在手腕上或其他东西上，或者将手指放在脖子上，就像您通常测量脉搏一样，每隔一段时间尝试静坐一两分钟。

Maybe once a week, maybe twice a week, maybe while you're meditating, maybe while breathwork, maybe during the breath holds of breathwork, you don't really have to do this in any kind of extended way.

也许每周一次，也许每周两次，也许在你冥想时，也许在呼吸时，也许在呼吸时屏气时，你实际上不需要以任何扩展的方式这样做。

You can very quickly increase your interoceptive tone, and that has a huge and outsized effect on the brain-body relationship and your brain's ability to tap into both the subconscious and the conscious aspects of this chemical and mechanical signaling that's happening all the time.

你可以很快地提高你的内感受语气，这对大脑与身体的关系以及你的大脑利用这种一直在发生的化学和机械信号的潜意识和意识方面的能力产生巨大的影响。

And it can have real and outsized positive effects on your ability to engage with other people and your ability to focus at work and your ability to notice, "Ah, I'm finding myself kind of feeling like I'm losing focus, but really it was my heart rate was just increasing.

它可以对你与他人交往的能力、你在工作中专注的能力以及你注意到的能力产生真正的、巨大的积极影响，“啊，我发现自己感觉自己正在失去注意力，但实际上我的心率只是在增加。

Maybe I just exhale a little bit and bring my heart rate down."

也许我只是稍微呼气就能降低心率。”

Andrew Huberman:

安德鲁·休伯曼：

So what I've effectively tried to do today is to give you a window into this incredible relationship between your viscera and your brain, and your brain and your viscera — all these organs of your body.

因此，我今天所做的有效尝试就是为您提供一个窗口，了解您的内脏和大脑、您的大脑和内脏（您身体的所有这些器官）之间的这种令人难以置信的关系。

And what I hope is that you'll appreciate that it's a system, that you aren't just a system of tubes.

我希望你会意识到这是一个系统，而不仅仅是一个管道系统。

I said that in, sort of in jest.

我是这么说的，有点开玩笑。

I mean you have a lot of tubes, and you are a system of tubes, but that system of tubes is linked through the nervous system, and those links work in very specific ways.

我的意思是，你有很多管子，你是一个管子系统，但这个管子系统是通过神经系统连接起来的，这些连接以非常特定的方式发挥作用。

So whether or not you remember about Piezos and all the GLP-1Rs and all that stuff, it doesn't really matter.

因此，无论您是否记得 Piezos 和所有 GLP-1R 以及所有这些东西，这并不重要。

What I encourage you to do is start sort of pushing and pulling on the various levers within this beautiful system that we call the interoceptive system, this sense of self.

我鼓励你开始推动和拉动这个美丽系统中的各种杠杆，我们称之为内感受系统，这种自我意识。

Andrew Huberman:

安德鲁·休伯曼：

If you're learning from this podcast and/or if you're enjoying it, please subscribe to our YouTube channel.

如果您正在学习此播客和/或喜欢它，请订阅我们的 YouTube 频道。

That really helps us.

这确实对我们有帮助。

Also, on the YouTube channel, please leave us comments and feedback, including feedback of topics you'd like to see in future episodes or guests you'd like to see on future episodes.

另外，请在 YouTube 频道上给我们留下评论和反馈，包括您希望在未来剧集中看到的主题或您希望在未来剧集中看到的嘉宾的反馈。

We do read all the comments.

我们确实阅读了所有评论。

Andrew Huberman:

安德鲁·休伯曼：

In addition, please subscribe on Apple and Spotify, and follow us on Instagram @hubermanlab.

此外，请订阅 Apple 和 Spotify，并在 Instagram @hubermanlab 上关注我们。

If you want to leave us a five-star review on Apple, you also have the opportunity to leave us a five-star review.

如果您想给我们留下对苹果的五星级评价，您也有机会给我们留下五星级评价。

You can also leave us comments and feedback on Apple.

您还可以给我们留下有关 Apple 的评论和反馈。

Please also visit us at hubermanlab.com and sign up for our free newsletter.

另请访问 hubermanlab.com 并订阅我们的免费新闻通讯。

Our newsletter starts in August 2021, and you'll be receiving protocols and excerpts from podcasts, some condensed information that we think will really be of value to you.

我们的时事通讯于 2021 年 8 月开始，您将收到播客的协议和摘录，以及我们认为对您真正有价值的一些浓缩信息。

It's totally zero cost.

完全是零成本。

Again, just go to hubermanlab.com and sign up for what we call our Neural Network Newsletter.

同样，只需访问 hubermanlab.com 并注册我们所谓的神经网络新闻通讯。

And most of all, thank you for your time and attention, and thank you for your interest in science.

最重要的是，感谢您的时间和关注，并感谢您对科学的兴趣。

PART 3 OF 3 ENDS

第 3 部分（共 3 部分）结束