How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today, we are discussing exercise and brain health, which includes brain longevity and brain performance, our ability to learn new information over long periods of time, and indeed, into old age.

今天，我们讨论的是运动和大脑健康，其中包括大脑寿命和大脑性能，以及我们长期学习新信息的能力，甚至到老年。

Today, we are going to discuss how different forms of exercise, resistance training, cardiovascular training of both long, medium, and short duration, can be used to improve the way that your brain functions acutely, meaning immediately in the minutes and hours and the day that you do that exercise, as well as in the long term, in the days, weeks, and months after you perform that exercise.

今天，我们将讨论如何使用不同形式的运动、阻力训练、长、中、短持续时间的心血管训练来改善大脑的敏锐运作方式，即在您进行锻炼的几分钟、几小时和当天，以及长期、在您进行锻炼后的几天、几周和几个月。

And of course, if you're exercising regularly, the effects of exercise on brain health and performance compound over time, making you better able to learn things, better able to retain information from the past, and indeed, to expand your brain's capacity to learn new types of information in new ways.

当然，如果您定期锻炼，锻炼对大脑健康和表现的影响会随着时间的推移而增加，使您能够更好地学习事物，更好地保留过去的信息，并且实际上可以扩展大脑以新方式学习新类型信息的能力。

In researching today's episode, I quickly came to realize that the number of studies that have explored the relationship between exercise, brain performance, and brain health, as well as the range of different types of exercise that have been explored in that context, is extremely vast.

在研究今天的节目时，我很快意识到，探索运动、大脑表现和大脑健康之间关系的研究数量以及在此背景下探索的不同类型运动的范围极其广泛。

There are literally tens of thousands of studies on this topic, as well as meta-analyses and reviews, all of which point to positive effects of doing exercise of various types on brain health and performance.

实际上有数以万计的关于这个主题的研究以及荟萃分析和评论，所有这些都表明进行各种类型的锻炼对大脑健康和表现有积极的影响。

Within those many, many studies, you'll find many different exercise protocols that lead to improvements in brain performance and longevity.

在这些许许多多的研究中，您会发现许多不同的锻炼方案可以改善大脑性能并延长寿命。

So the goal of today's episode is to synthesize that vast amount of information into a logical framework that simplifies it and clarifies it and places it within the context of specific mechanisms, both neurobiological mechanisms and endocrine-based mechanisms, that together can very well explain the data on how exercise impacts brain health and longevity, such that by the end of today's episode, you'll have both some specific recommendations about how to use exercise for sake of brain health and performance that I believe will be new to most of you, as well as the ability to think about the mechanisms and the logical framework that wraps around this incredibly large literature on exercise and brain performance so that you can customize your exercise program on the basis of how much time you have available, your specific age, your health status, and the specific types of brain changes that you might be seeking through the use of exercise.

因此，今天这一集的目标是将大量信息合成到一个逻辑框架中，对其进行简化和澄清，并将其置于特定机制的背景下，包括神经生物学机制和内分泌机制，这些机制一起可以很好地解释有关运动如何影响大脑健康和寿命的数据，这样到今天这一集结束时，您将获得一些关于如何利用运动来促进大脑健康和表现的具体建议，我相信这对你们大多数人来说都是新鲜的，以及思考围绕运动和大脑表现的大量文献的机制和逻辑框架的能力，以便您可以根据您的可用时间、您的具体年龄、您的健康状况以及您可能通过锻炼寻求的特定类型的大脑变化来定制您的锻炼计划。

And I should also say that by learning how exercise impacts brain performance and brain health, you're also going to learn some of the incredible ways that your body communicates with your brain and your brain communicates with your body, not just during exercise, but all of the time.

我还应该说，通过学习运动如何影响大脑表现和大脑健康，你还将了解你的身体与大脑沟通以及大脑与你的身体沟通的一些令人难以置信的方式，不仅是在运动期间，而是始终如此。

So today, you're going to learn a lot of practical tools, of course, about exercise, brain health, and longevity.

所以今天，你将学习很多实用的工具，当然是关于锻炼、大脑健康和长寿的。

It's based on research that is incredibly interesting, in some cases surprising, and in almost all cases, actionable.

它基于非常有趣的研究，在某些情况下令人惊讶，而且在几乎所有情况下都是可行的。

As some of you may already know, I have a book coming out this year, 2025, entitled "Protocols: An Operating Manual for the Human Body." I'm super excited about the book.

你们中有些人可能已经知道，我将在今年 2025 年出版一本书，书名为《协议：人体操作手册》。我对这本书感到非常兴奋。

It includes protocols, that is actionable steps that anyone can take to improve their sleep, motivation, creativity, gut microbiome, nutrition, exercise, stress modulation, and much more.

它包括协议，即任何人都可以采取的可行步骤，以改善他们的睡眠、动力、创造力、肠道微生物组、营养、锻炼、压力调节等等。

Now, the book was originally scheduled to be released in April of 2025.

现在，这本书原定于 2025 年 4 月发行。

However, to make sure that the book reflects the latest scientific research, I've decided to expand on the, yes, already finished version of the book to make sure that the protocols are as up-to-date as possible and reflect the most modern and best findings.

然而，为了确保这本书反映最新的科学研究，我决定对这本书已经完成的版本进行扩展，以确保协议尽可能最新并反映最现代和最好的发现。

So the new release date for "Protocols" is going to be September of 2025.

因此，《Protocols》的新发布日期将为 2025 年 9 月。

I do apologize for the delay in release, but I assure you that I will make it worth your wait.

对于发布的延迟，我深表歉意，但我向您保证，我会让您的等待变得值得。

To learn more about the book or to secure a copy by presale, go to protocolsbook.com.

要了解有关本书的更多信息或通过预售获得一本，请访问protocolsbook.com。

There you'll find all the information about the book, as well as the various languages that the book will be translated into.

在那里您可以找到有关本书的所有信息，以及本书将被翻译成的各种语言。

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

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

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

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

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

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Our first sponsor is BetterHelp.

我们的第一个赞助商是 BetterHelp。

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

BetterHelp 提供由持证治疗师完全在线进行的专业治疗。

Now, I've been doing weekly therapy for well over 30 years.

现在，我每周进行一次治疗已经有 30 多年了。

Therapy is an extremely important component to overall health.

治疗是整体健康极其重要的组成部分。

In fact, I consider doing regular therapy just as important as getting regular exercise.

事实上，我认为定期治疗和定期锻炼一样重要。

Now, there are essentially three things that great therapy provides.

现在，伟大的治疗基本上可以提供三件事。

First, it provides a good rapport with somebody that you can really trust and talk to about any and all issues that concern you.

首先，它与您真正信任的人建立了良好的融洽关系，并可以与您谈论您关心的任何和所有问题。

Second of all, great therapy provides support in the form of emotional support, but also directed guidance, the do's and the not-to-do's.

其次，伟大的治疗以情感支持的形式提供支持，但也提供定向指导、该做和不该做的事情。

And third, expert therapy can help you arrive at useful insights that you would not have arrived at otherwise, insights that allow you to do better, not just in your emotional life, in your relationship life, but also the relationship to yourself and your professional life and all sorts of career goals.

第三，专家治疗可以帮助你获得有用的见解，这些见解是你在其他方面无法获得的，这些见解可以让你做得更好，不仅在你的情感生活、你的人际关系生活中，而且还包括你与自己的关系、你的职业生活和各种职业目标。

With BetterHelp, they make it very easy to find an expert therapist with whom you can really resonate with and provide you with these three benefits that I described.

通过 BetterHelp，他们可以很容易地找到一位可以真正与您产生共鸣的专家治疗师，并为您提供我所描述的这三个好处。

Also, because BetterHelp is carried out entirely online, it's very time efficient and easy to fit into a busy schedule with no commuting to a therapist's office or sitting in a waiting room or looking for a parking spot.

此外，由于 BetterHelp 完全在线进行，因此非常省时，并且可以轻松适应繁忙的日程，而无需通勤到治疗师办公室或坐在候诊室或寻找停车位。

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

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

Again, that's betterhelp.com/huberman.

再说一次，这是 betterhelp.com/huberman。

Today's episode is also brought to us by Helix Sleep.

今天的节目也是由 Helix Sleep 为我们带来的。

Helix Sleep makes mattresses and pillows that are customized to your unique sleep needs.

Helix Sleep 生产根据您独特的睡眠需求定制的床垫和枕头。

Now, I've spoken many times before on this and other podcasts about the fact that getting a great night's sleep is the foundation of mental health, physical health, and performance.

现在，我之前已经在这个播客和其他播客中多次谈到这样一个事实：睡个好觉是心理健康、身体健康和表现的基础。

Now, the mattress you sleep on makes a huge difference in the quality of sleep that you get each night.

现在，您所睡的床垫会对您每晚的睡眠质量产生巨大影响。

How soft that mattress is or how firm it is, how breathable it is, all play into your comfort and need to be tailored to your unique sleep needs.

床垫的软度、硬度、透气度都会影响您的舒适度，需要根据您独特的睡眠需求进行定制。

So if you go to the Helix website, you can take a brief two-minute quiz that asks you questions such as, do you sleep on your back, your side, or your stomach?

因此，如果您访问 Helix 网站，您可以参加一个两分钟的简短测验，其中会询问您一些问题，例如您是仰卧、侧卧还是俯卧？

Do you tend to run hot or cold during the night?

你晚上容易感到热还是冷？

Things of that sort.

诸如此类的事情。

Maybe you know the answers to those questions, maybe you don't.

也许您知道这些问题的答案，也许您不知道。

Either way, Helix will match you to the ideal mattress for you.

无论哪种方式，Helix 都会为您匹配理想的床垫。

For me, that turned out to be the Dusk mattress, D-U-S-K.

对我来说，这就是 Dusk 床垫，D-U-S-K。

I started sleeping on a Dusk mattress about three and a half years ago, and it's been far and away the best sleep that I've ever had.

大约三年半前，我开始睡在 Dusk 床垫上，这无疑是我睡过的最好的睡眠。

So much so that when I travel to hotels and Airbnbs, I find I don't sleep as well.

以至于当我去酒店和 Airbnb 旅行时，我发现我也睡不好。

I can't wait to get back to my Dusk mattress.

我迫不及待地想回到我的黄昏床垫上。

So if you'd like to try Helix, you can go to helixsleep.com/huberman.

因此，如果您想尝试 Helix，可以访问 helixsleep.com/huberman。

Take that two-minute sleep quiz, and Helix will match you to a mattress that's customized for your unique sleep needs.

进行两分钟的睡眠测验，Helix 将为您匹配专为您独特的睡眠需求定制的床垫。

Right now, Helix is giving up to 25% off all mattress orders.

目前，Helix 为所有床垫订单提供高达 25% 的折扣。

Again, that's helixsleep.com/huberman to get up to 25% off.

再次强调，helixsleep.com/huberman 提供高达 25% 的折扣。

Okay, let's talk about the relationship between exercise, brain health and longevity, and performance.

好吧，我们来谈谈运动、大脑健康和长寿以及表现之间的关系。

And let's just take a couple of minutes and really clearly define what we mean by exercise, because most of us have a concept of what exercise is, but for sake of understanding the relationship between exercise and brain performance, most of the peer-reviewed studies focus on two general categories of exercise, either cardiovascular exercise or resistance training.

让我们花几分钟时间，真正清楚地定义运动的含义，因为我们大多数人都知道什么是运动，但为了理解运动和大脑表现之间的关系，大多数同行评审的研究都集中在两大类运动上，要么是心血管运动，要么是阻力训练。

Now, of course, cardiovascular exercise can be a very short duration, high intensity, so getting heart rates up way, way, way up, or longer duration, lower intensity.

当然，现在的心血管锻炼可以是持续时间很短、强度很高的运动，因此可以使心率不断上升，或者持续时间较长、强度较低。

Now, typically, the amount of time scales with that, so the shorter intensity stuff tends to be quick bouts of either 30-second, 60-second, sometimes two-minute or even four-minute all-out effort with some period of rest afterwards, or longer duration, 20, 30, 45, or even 60 minutes of cardiovascular training at a more steady state, lower intensity.

现在，时间量通常会随着时间的推移而变化，因此较短强度的训练往往是 30 秒、60 秒、有时是两分钟甚至四分钟的全力训练，然后休息一段时间，或者是持续时间更长的、20、30、45 甚至 60 分钟的心血管训练，处于更稳定的状态、更低的强度。

And I should mention that within the tens of thousands of studies that are out there exploring the relationship between exercise and brain health and longevity, you will mostly see studies focused on cardiovascular exercise.

我应该提到的是，在数以万计的探索运动与大脑健康和长寿之间关系的研究中，你会看到大多数研究都集中在心血管运动上。

And most of those studies, early on, were focused on the longer duration, lower intensity stuff, so typically 30 to 60 minutes of lower intensity, yet still elevating the heart rate exercise.

早期的大多数研究都集中在持续时间较长、强度较低的运动上，因此通常进行 30 至 60 分钟的较低强度运动，但仍能提高心率。

Nowadays, there's more of a focus on the high-intensity interval training, and today we're even going to hear about some studies that involve very, very short bursts, so-called sprints of activity, as short as six seconds long, followed by a period of rest, repeated for a number of times, and exploring what the effect of that sort of, I should say, very, very short intensity exercise is on immediate and long-term brain health and performance.

如今，人们更多地关注高强度间歇训练，今天我们甚至会听到一些研究，这些研究涉及非常非常短的爆发，即所谓的冲刺活动，短至六秒，然后是一段休息时间，重复多次，并探索这种非常非常短的强度运动对即时和长期的大脑健康和表现的影响。

Okay, so cardiovascular training of different durations and intensities involving different durations of rest are one category that we're going to talk about today.

好的，不同持续时间和强度的心血管训练涉及不同的休息时间，这是我们今天要讨论的一类。

The other category of exercise we're going to talk about today is resistance training.

我们今天要讨论的另一类运动是阻力训练。

Now, most of the studies involving resistance training and their effects on the brain, both brain longevity and brain performance, focus on either compound, so multi-joint movement, so think squats, deadlifts, bench press, shoulder press, dips, et cetera.

现在，大多数涉及阻力训练及其对大脑影响（大脑寿命和大脑表现）的研究都集中在复合运动、多关节运动上，例如深蹲、硬拉、卧推、肩部推举、臂屈伸等。

But very often, and this is just a byproduct of how studies are done in the laboratory, very often the exploration of the relationship between resistance training and brain health and longevity are single joint isolation exercises like a single leg, leg extension even.

但很多时候，这只是实验室研究的副产品，对阻力训练与大脑健康和长寿之间关系的探索通常是单关节隔离练习，比如单腿，甚至腿部伸展。

You might be thinking, wait, just one leg doing the leg extension?

您可能会想，等等，只用一条腿做腿部伸展运动？

Yes.

是的。

The reason for that, and I spoke to some of the scientists that do this sort of work, is that when they have subjects do a, say, seated single leg, leg extension as the form of resistance training, I know I and some of you are probably chuckling like, "Really?

我与一些从事此类工作的科学家交谈过，其原因是，当他们让受试者以坐姿单腿、腿部伸展作为阻力训练的形式时，我知道我和你们中的一些人可能会咯咯笑，“真的吗？

Of all the things you could select to see if it impacts brain health, you're going to have people kick up one knee?" Yep, you do that.

在你可以选择的所有事情中，看看它是否会影响大脑健康，你会让人们单膝跪地吗？”是的，你就这么做。

Why?

为什么？

Well, most people can do that type of movement.

嗯，大多数人都可以做这种运动。

It doesn't take any training, or it just takes a little bit of direction as to how to do it, so it can be done reasonably safely by many people, including people that are non-athletes, often older than 65 years old.

它不需要任何训练，或者只需要一些关于如何做的指导，因此很多人都可以相当安全地完成它，包括非运动员、通常年龄超过 65 岁的人。

Not that there aren't some very fit 65-year-olds, but just people who are older than 65 but don't have a lot of athletic background can sit down in a chair, put the pin at the appropriate weight, and move their knee, or rather elevate their foot while seated in a chair, so-called single leg, leg extension.

并不是说65岁的人身体不健康，只是65岁以上但没有太多运动背景的人可以坐在椅子上，将销钉放在适当的重量上，移动膝盖，或者更确切地说，坐在椅子上抬起脚，即所谓的单腿、腿部伸展。

And also, it gives the benefit of the opposite leg within subject control for comparison in terms of strength increases.

而且，它还提供了受试者控制范围内另一条腿的优势，以便在力量增加方面进行比较。

Okay, so set aside any kind of eye rolls or chuckles that you might have about single leg, leg extensions as the total form of resistance training that's being explored because, yes, those studies are still informative.

好吧，所以抛开任何你可能对单腿、腿部伸展作为正在探索的阻力训练的整体形式的白眼或轻笑，因为，是的，这些研究仍然提供了丰富的信息。

In fact, they perhaps even identified the lower threshold for the amount of resistance training and type of resistance training that could benefit the brain.

事实上，他们甚至可能确定了对大脑有益的阻力训练量和阻力训练类型的下限。

But we also see studies that involve compound exercises, so having people do free weight squats or even weighted squats or deadlifts or bench press, dip, deadlift type combinations.

但我们也看到涉及复合练习的研究，因此让人们进行自由重量深蹲，甚至负重深蹲或硬拉或卧推、臂屈伸、硬拉类型的组合。

Again, when you look at the literature exploring exercise and brain health, you're looking at studies that, in the best cases, are very tightly controlled.

同样，当您查看探索运动和大脑健康的文献时，您正在查看的研究在最好的情况下受到非常严格的控制。

That typically means having people do them in the laboratory in a very specific way, sometimes using untrained subjects, meaning when the subjects arrive at the study, they haven't done much exercise of that sort.

这通常意味着让人们以非常具体的方式在实验室中进行这些实验，有时使用未经训练的受试者，这意味着当受试者到达研究时，他们没有进行太多此类练习。

Sometimes it's involving trained subjects.

有时它涉及受过训练的受试者。

Both have their caveats, of course.

当然，两者都有自己的警告。

But keep in mind that during today's discussion, I'm going to be pooling, at many times, across all these studies exploring Cardiovascular exercise of different duration and intensities, resistance training of different types, and sometimes different intensities as well.

但请记住，在今天的讨论中，我将多次汇集所有这些研究，探索不同持续时间和强度的心血管运动、不同类型的阻力训练，有时还会探讨不同强度的训练。

But where there is a specific piece of knowledge that can be gleaned from understanding the exact type of exercise that was done and a specific type of brain change, especially in cases where it's been shown to be especially beneficial, I will be sure to highlight that.

但是，如果可以通过了解所做的确切类型的锻炼和特定类型的大脑变化来收集特定的知识，特别是在它被证明特别有益的情况下，我一定会强调这一点。

So as we proceed in today's discussion, keep in mind, exercise is many things, two general categories.

因此，当我们进行今天的讨论时，请记住，锻炼有很多含义，分为两大类。

Most of the studies focus on high-intensity or low-intensity cardio.

大多数研究都集中在高强度或低强度有氧运动。

Most of the studies involve either single joint isolation exercises, sometimes even single joint, single leg isolation exercises, or compound exercises.

大多数研究涉及单关节隔离练习，有时甚至涉及单关节、单腿隔离练习或复合练习。

And keep in mind that most of the studies exploring the relationship between exercise and brain health and performance are done to explore two types of changes, either what are called acute changes, meaning immediate changes.

请记住，大多数探索运动与大脑健康和表现之间关系的研究都是为了探索两种类型的变化，要么是所谓的急性变化，即立即变化。

So they have people do the exercise, and then they have them take a cognitive test or some other form of test that analyzes brain health and performance.

因此，他们让人们进行练习，然后让他们进行认知测试或其他形式的测试来分析大脑健康和表现。

Or they look at chronic effects, which are, what are the changes in brain performance and health over long periods of time, meaning having people do a particular type of exercise anywhere from two to four times per week, although typically it's three times per week, and doing that for anywhere from four weeks to six months.

或者他们着眼于慢性影响，即长时间内大脑表现和健康的变化是什么，这意味着让人们每周进行特定类型的锻炼两到四次，尽管通常是每周三次，并持续四个星期到六个月。

Again, all of this relates to the practical aspects of running controlled studies in the laboratory.

同样，所有这些都与在实验室进行对照研究的实际方面有关。

So if by now you're thinking, "This is really complicated.

因此，如果现在您在想：“这真的很复杂。

How is it that we're supposed to tease out the best things to do given this huge ball of barbed wire of different types of studies, variables, et cetera?" Well, I assure you, we are going to make this very clear and very actionable.

鉴于这个由不同类型的研究、变量等组成的巨大铁丝网，我们如何才能找出最好的事情呢？”好吧，我向你保证，我们将把这一点说得非常清楚并且非常可行。

And the thing to keep in mind is that fortunately, most all of the studies, yes, most all of the studies that have explored the relationship between exercise, brain health, and longevity and performance find positive effects.

需要记住的是，幸运的是，大多数研究，是的，大多数探索运动、大脑健康、长寿和表现之间关系的研究都发现了积极的影响。

Now, for some of you who are skeptics, you might be thinking, "Well, great, so you can do any form of exercise?" Well, in some sense, yes.

现在，对于一些持怀疑态度的人来说，您可能会想：“好吧，太好了，那么您可以进行任何形式的锻炼吗？”嗯，从某种意义上来说，是的。

I'll actually tell you this right off the bat.

我实际上会立即告诉你这一点。

There are good data showing that if people do six-second sprints, max all-out sprints on a stationary bicycle, followed by one-minute rest, and repeat that six times, you see significant acute effects on brain performance.

有充分的数据表明，如果人们进行六秒冲刺，在固定自行车上全力冲刺，然后休息一分钟，并重复六次，您会看到对大脑表现的显着急性影响。

So the brain performance could be a memory task.

所以大脑的表现可能是一项记忆任务。

Sometimes it is a memory task.

有时这是一项记忆任务。

It could be what's called a Stroop task, which is a cognitive flexibility task where you have to distinguish between the colors that words are written in and the content of the words.

这可能是所谓的斯特鲁普任务，这是一项认知灵活性任务，你必须区分单词所用的颜色和单词的内容。

Okay?

好的？

So-called Stroop task.

所谓的斯特鲁普任务。

I've talked about this on previous podcasts.

我在之前的播客中谈到过这个问题。

I'll talk about it a little bit more later.

稍后我会再谈一下。

Regardless of the cognitive test that's used, that very short duration, high-intensity training increases performance significantly.

无论使用哪种认知测试，持续时间很短、高强度的训练都会显着提高表现。

As well, 20 or 30 minutes of so-called steady-state cardio, figuring out how fast you can run, or row, or swim, or stationary bike for 20 to 30 minutes at a steady state, and then you analyze people's cognitive performance on a memory task.

此外，进行 20 或 30 分钟的所谓稳态有氧运动，计算出在稳态下你能跑、划船、游泳或骑固定自行车 20 到 30 分钟的速度有多快，然后分析人们在记忆任务中的认知表现。

It can be a working memory task, so remembering a short string of numbers, or it could be math problems.

这可能是一项工作记忆任务，因此记住一串短数字，也可能是数学问题。

It could be the Stroop task.

这可能是斯特鲁普的任务。

Any number of different tasks reveal the same thing, which is that the longer duration, lower intensity cardio also significantly improves performance.

任何数量的不同任务都揭示了同一件事，即持续时间较长、强度较低的有氧运动也会显着提高表现。

Now, does that mean that you can do six rounds of six seconds of sprinting with a minute in between or 20 minutes of cardiovascular exercise and get the same effect on brain performance?

现在，这是否意味着您可以进行六轮、每次六秒的短跑，中间间隔一分钟或进行 20 分钟的心血管锻炼，并对大脑表现产生相同的效果？

Well, if you're just looking at overall improvements in performance, so for instance, the percentage of information that you learn if you do or you don't do the exercise, or if you compare those two forms of exercise that I just mentioned, in that sense, yes, it really doesn't make a difference, which may have you scratching your head.

好吧，如果你只是关注整体表现的提高，例如，如果你做或不做练习，你学到的信息的百分比，或者如果你比较我刚才提到的这两种形式的锻炼，从这个意义上说，是的，这确实没有什么区别，这可能会让你摸不着头脑。

But in a few moments, I'll explain why that is.

但稍后我会解释为什么会这样。

On the other hand, different forms of exercise, of course, impact our bodily health differently.

另一方面，不同形式的锻炼当然会对我们的身体健康产生不同的影响。

Higher intensity, shorter duration exercise, of course, impacts things like VO2 max and which circulating hormones and neuromodulators are going to be present very differently than longer duration, lower intensity exercise.

当然，较高强度、较短持续时间的运动会影响最大摄氧量等因素，而循环激素和神经调节剂的表现与较长持续时间、较低强度的运动有很大不同。

So too, if you have people do single joint isolation resistance training exercises, like a single leg extension or both legs leg extension versus 10 sets of 10 in a squat exercise, you're going to see very different specific adaptations at the physical level, at the bodily level.

同样，如果你让人们进行单关节隔离阻力训练练习，例如单腿伸展或双腿伸展与 10 组（每组 10 次）的深蹲练习，你会在身体层面、身体层面看到非常不同的具体适应。

But in every case, where you explore the acute, the immediate changes that occur in brain output and function after people do that sort of exercise, you're going to see significant increases.

但在每种情况下，当你探索人们进行此类锻炼后大脑输出和功能发生的急剧、立即的变化时，你都会看到显着的增加。

When one does physical exercise, short duration, high intensity, cardio, or higher intensity resistance training, single joint training, compound training, single joint isolation exercises, compound exercises, one sees these increases in brain performance, at least acutely in the immediate stage after the training.

当一个人进行体育锻炼、短时间、高强度、有氧运动或更高强度的阻力训练、单关节训练、复合训练、单关节隔离训练、复合训练时，人们会看到大脑性能的这些提高，至少在训练后的第一阶段是明显的。

So we have to ask ourselves, why is it, how is it that all these different forms of exercise are positively impacting brain performance?

所以我们必须问自己，为什么会这样，所有这些不同形式的锻炼是如何对大脑表现产生积极影响的？

And the answer is very simple and fortunately gives us tremendous leverage over our exercise and how to impact our brain health.

答案非常简单，幸运的是，它为我们的锻炼以及如何影响我们的大脑健康提供了巨大的影响力。

And the answer is arousal.

答案是唤醒。

However, the answer isn't entirely arousal, meaning not all of the positive effects of exercise on brain health, longevity, and performance can be explained by arousal.

然而，答案并不完全是唤醒，这意味着并非运动对大脑健康、长寿和表现的所有积极影响都可以用唤醒来解释。

But when I step back from the literature, again, an enormous literature, tens of thousands of peer-reviewed papers, many of which are done exceptionally well, by the way, as well as meta-analyses and reviews, I think it's fair to say that probably 60% to 70% of the effects of exercise on brain health, performance, and longevity can be explained by the specific shifts in our physiology, both bodily physiology and directly within the brain's physiology during those bouts of exercise, which is this increase in so-called autonomic arousal, which occurs during the exercise, but also extends into a window after the exercise is completed.

但是，当我再次从文献中退一步，顺便说一下，大量的文献，数以万计的同行评审论文，其中许多都做得非常好，以及荟萃分析和评论，我认为可以公平地说，运动对大脑健康、表现和寿命的影响可能有 60% 到 70% 可以通过我们生理学的特定变化来解释，包括身体生理学和直接在大脑生理学中的生理学变化。运动次数，即所谓的自主神经唤醒的增加，发生在运动期间，但也会在运动完成后延伸到一个窗口。

So we have to talk about this relationship between exercise, arousal, and acute brain performance, meaning the improvements in brain performance that happen immediately after the exercise.

因此，我们必须讨论锻炼、觉醒和大脑急性表现之间的关系，即锻炼后立即发生的大脑表现的改善。

And then we'll shift our focus to the effects of exercise that occur more chronically.

然后我们将把注意力转向更长期发生的运动的影响。

That is, the effects of exercise on brain health and performance that occur in the hours, days, weeks, and years after we exercise, even if we are continuing to exercise every day or three times a week or whatever the frequency might be.

也就是说，运动对大脑健康和表现的影响发生在我们运动后的几小时、几天、几周和几年内，即使我们继续每天或每周三次或任何频率运动。

But this issue of arousal is extremely important, and I assure you it's not trivial.

但这个唤醒问题极其重要，我向你保证这并不是一件小事。

In fact, it will help you understand a number of things in the domains of deliberate cold exposure, stress, trauma, and most importantly for today's discussion, it will help you design an exercise program that's geared towards giving you the maximum bodily health effects and the maximum brain health effects.

事实上，它将帮助您了解故意寒冷暴露、压力、创伤等领域的许多事情，对于今天的讨论来说最重要的是，它将帮助您设计一个旨在为您带来最大的身体健康影响和最大的大脑健康影响的锻炼计划。

Okay, in order to understand the relationship between exercise, arousal, and learning, we have to really clarify the relationship between arousal and learning.

好吧，为了理解运动、觉醒和学习之间的关系，我们必须真正弄清楚觉醒和学习之间的关系。

That's going to set the stage for pretty much everything else we're going to talk about for the next 10 minutes or so.

这将为我们接下来 10 分钟左右讨论的几乎所有其他内容奠定基础。

And it's oh so cool.

太酷了。

It also gives me the opportunity to review a paper that I've long loved, which comes from Larry Cahill's group down at UC Irvine, entitled "Enhanced Memory Consolidation with Post-Learning Stress: Interaction with the Degree of Arousal at Encoding."

它还让我有机会回顾一篇我一直喜欢的论文，该论文来自加州大学欧文分校 Larry Cahill 的小组，题为“通过学习后压力增强记忆巩固：与编码时唤醒程度的交互”。

This is just one of several papers from the Cahill group, which essentially identified the following.

这只是卡希尔小组的几篇论文之一，这些论文基本上确定了以下内容。

There are a couple of different ways you can increase so-called autonomic arousal or levels of alertness.

有几种不同的方法可以提高所谓的自主唤醒或警觉程度。

Sometimes it's called stress, but autonomic arousal is simply an increase in the amount of activity in the so-called sympathetic arm of the autonomic nervous system, which is nerd speak for more alert, more aroused, wide-eyed, ready to move, higher heart rate, higher blood pressure, more alertness.

有时它被称为压力，但自主神经唤醒只是自主神经系统中所谓的交感神经臂活动量的增加，用书呆子的话来说就是更警觉、更兴奋、睁大眼睛、准备好行动、更高的心率、更高的血压、更警觉。

This is a great state to be in for learning material, provided it's not too much alertness, too much arousal.

这是学习材料的一个很好的状态，只要它不是太警觉、太兴奋。

Turns out, this paper shows it's also a great state to be in after you've been exposed to material that you want to learn.

事实证明，这篇论文表明，在接触了想要学习的材料之后，这也是一种很好的状态。

And it's also the case that in this paper and in many other papers from this and other laboratories, that you can increase levels of autonomic arousal by having people put their arm into ice water for one to three minutes, the so-called cold pressor test.

在这篇论文以及该实验室和其他实验室的许多其他论文中，你可以通过让人们将手臂放入冰水中一到三分钟来提高自主神经的唤醒水平，即所谓的冷加压测试。

It's a very commonly used standard test.

这是一个非常常用的标准测试。

This paper and many other papers show that it leads to very rapid and significant increases in circulating levels of cortisol, which, yes, sometimes is called a stress hormone, but it's really just a hormone involved in the stress response, but does a bunch of other things, too.

这篇论文和许多其他论文表明，它会导致皮质醇循环水平非常快速和显着的增加，是的，皮质醇有时被称为应激激素，但它实际上只是一种参与应激反应的激素，但也有很多其他作用。

So they use that as a tool after people have been exposed to certain types of information to ask does elevation in cortisol, AKA autonomic arousal, improve one's ability to remember information?

因此，当人们接触到某些类型的信息后，他们用它作为工具来询问皮质醇（又名自主神经兴奋）的升高是否可以提高人们记住信息的能力？

And the answer is yes.

答案是肯定的。

This study shows that several other studies from the Cahill and other laboratories show that sometimes those studies use people putting their arm into ice-cold water.

这项研究表明，卡希尔和其他实验室的其他几项研究表明，有时这些研究需要人们将手臂放入冰冷的水中。

Other times, they'll inject them with a drug that increases adrenaline, also called epinephrine, sometimes also increases cortisol.

其他时候，他们会给他们注射一种增加肾上腺素（也称为肾上腺素）的药物，有时也会增加皮质醇。

The point being that elevations in autonomic arousal after one is exposed to information increases one's memory for that information and one's memory for the details of that information.

要点是，在接触信息后，自主神经兴奋度的提高会增加人们对该信息的记忆以及对该信息细节的记忆。

Now, in this particular study, they compared emotionally laden versus non-emotionally laden information and a bunch of other details which are interesting if you choose to peruse this study.

现在，在这项特定的研究中，他们比较了情绪沉重与非情绪沉重的信息以及一堆其他细节，如果您选择仔细阅读这项研究，这些细节会很有趣。

But I should mention that other studies from this and other laboratories have shown time and time again increases in autonomic arousal measured by increases in cortisol or adrenaline, also called epinephrine or norepinephrine, which is the sort of analog within the brain that consistently leads to better memory for information that one has been exposed to, better memory for the details of that information, and oftentimes better ability to work with that information to come up with new ideas with that information or to think logically about that information in new ways.

但我应该提到的是，这个实验室和其他实验室的其他研究一次又一次地表明，通过皮质醇或肾上腺素（也称为肾上腺素或去甲肾上腺素）的增加来测量自主神经兴奋的增加，肾上腺素是大脑中的一种类似物，能够持续导致人们更好地记忆所接触的信息，更好地记忆该信息的细节，并且通常能够更好地利用该信息提出新想法或以新的方式逻辑地思考该信息。

In other words, increasing autonomic arousal improves learning and memory.

换句话说，增加自主神经唤醒可以改善学习和记忆。

Now, it's also very important to understand that that increase in autonomic arousal can improve learning and memory if the autonomic arousal occurs after the exposure to the material.

现在，了解如果自主唤醒发生在接触材料之后，自主唤醒的增加可以改善学习和记忆，这一点也非常重要。

Most people find that a bit surprising.

大多数人都觉得这有点令人惊讶。

I certainly did when I first read this paper.

当我第一次读到这篇论文时，我确实做到了。

It makes sense if you start to think about the persistence of memories for things like traumas or bad events, right?

如果你开始考虑创伤或糟糕事件等记忆的持久性，这是有道理的，对吗？

Bad event happens, and there's this big spike in cortisol and adrenaline, and those memories are hard to eradicate.

糟糕的事情发生了，皮质醇和肾上腺素就会大幅飙升，这些记忆很难消除。

They're certainly hard to remove the emotional content from.

他们当然很难去除其中的情感内容。

And if you think about it, in those instances, the event happens and then comes the big increase in cortisol and adrenaline.

如果你仔细想想，在这些情况下，事件发生后皮质醇和肾上腺素就会大幅增加。

So that maps very well onto the study that I'm describing here.

所以这很好地反映了我在这里描述的研究。

In addition, however, lots of studies have shown that increasing autonomic arousal as measured by increases in adrenaline or cortisol or both or any number of different measures of autonomic arousal that occurs during the exposure to the new material.

然而，此外，大量研究表明，通过肾上腺素或皮质醇或两者的增加来衡量自主神经唤醒的增加，或者在接触新材料期间发生的任何数量的不同自主神经唤醒测量。

Okay, so this isn't trauma.

好吧，所以这不是创伤。

This is like new math material, new history material, new music material, new motor skill material that you're trying to learn.

这就像你想要学习的新数学材料、新历史材料、新音乐材料、新运动技能材料。

Increases in autonomic arousal that occur as you're trying to so-called encode the information, you're being exposed to that new information, also significantly improve learning.

当你试图对信息进行编码时，自主神经的兴奋会增加，你会接触到新的信息，这也会显着提高学习能力。

And it's always through increases in arousal.

这总是通过唤醒的增加来实现的。

In other words, whether or not you're measuring cortisol, adrenaline, heart rate, blood pressure, galvanic skin response, how wide someone's pupils are or small someone's pupils are, or any combination of those things or any other measures of autonomic arousal, the consistent takeaway is increases in arousal during or after, in particular after, trying to learn a certain material is going to improve significantly the amount of material that one learns, the details of that material, and the persistence of that learning over time.

换句话说，无论你是否测量皮质醇、肾上腺素、心率、血压、皮肤电反应、某人的瞳孔有多宽或某人的瞳孔有多小，或者这些因素的任何组合或任何其他自主神经唤醒的测量，一致的结论是在尝试学习某种材料期间或之后，特别是之后，唤醒的增加将显着提高一个人所学习的材料的数量，该材料的细节以及学习的持久性随着时间的推移。

I'd like to take a quick break and acknowledge our sponsor, AG1.

我想稍微休息一下并感谢我们的赞助商 AG1。

AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens.

AG1 是一种维生素矿物质益生菌饮料，还包含益生元和适应原。

As somebody who's been involved in research science for almost three decades and in health and fitness for equally as long, I'm constantly looking for the best tools to improve my mental health, physical health, and performance.

作为一个从事科学研究近三十年以及同样长期从事健康和健身工作的人，我一直在寻找最好的工具来改善我的心理健康、身体健康和表现。

I discovered AG1 way back in 2012, long before I ever had a podcast or even knew what a podcast was, and I've been taking it every day since.

我早在 2012 年就发现了 AG1，那时我还没有播客，甚至还不知道播客是什么，从那时起我就每天都在听它。

I find that AG1 greatly improves all aspects of my health.

我发现 AG1 极大地改善了我健康的各个方面。

I simply feel much better when I take it.

当我服用它时，我只是感觉好多了。

AG1 uses the highest quality ingredients in the right combinations, and they're constantly improving their formulas without increasing the cost.

AG1 使用最优质的成分进行正确的组合，并且在不增加成本的情况下不断改进其配方。

In fact, AG1 just launched their latest formula upgrade.

事实上，AG1刚刚推出了他们最新的配方升级。

This new formula is based on exciting new research on the effects of probiotics on the gut microbiome and now includes several clinically studied probiotic strains shown to support both digestive health and immune system health, as well as to improve bowel regularity and to reduce bloating.

这种新配方基于关于益生菌对肠道微生物组影响的令人兴奋的新研究，现在包含几种经过临床研究的益生菌菌株，这些益生菌菌株显示出支持消化健康和免疫系统健康，以及改善肠道规律性和减少腹胀。

Whenever I'm asked if I could take just one supplement, what would that supplement be?

每当我被问到是否可以只服用一种补充剂时，该补充剂会是什么？

I always say AG1.

我总是说AG1。

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

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

For this month only, January 2025, AG1 is giving away 10 free travel packs and a year's supply of vitamin D3 K2.

仅在 2025 年 1 月这个月，AG1 赠送 10 个免费旅行包和一年的维生素 D3 K2。

Again, go to drinkag1.com/huberman to claim the 10 free travel packs and a year's supply of vitamin D3 K2.

再次访问 Drinkag1.com/huberman 领取 10 个免费旅行包和一年的维生素 D3 K2。

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

今天的节目也是大卫给我们带来的。

David makes a protein bar unlike any other.

大卫制作的蛋白质棒与众不同。

It has 28 grams of protein, only 150 calories, and zero grams of sugar.

它含有 28 克蛋白质，仅 150 卡路里，零克糖。

That's right, 28 grams of protein and 75% of its calories come from protein.

没错，28克蛋白质，其75%的热量都来自于蛋白质。

These bars from David also taste amazing.

大卫的这些酒吧味道也很棒。

My favorite flavor is chocolate chip cookie dough.

我最喜欢的口味是巧克力饼干面团。

But then again, I also like the chocolate fudge flavored one, and I also like the cake flavored one.

但话又说回来，我也喜欢巧克力软糖口味的，我也喜欢蛋糕口味的。

Basically, I like all the flavors.

基本上所有的口味我都喜欢。

They're incredibly delicious.

它们非常美味。

For me personally, I strive to eat mostly whole foods.

就我个人而言，我努力主要吃天然食品。

However, when I'm in a rush or I'm away from home, or I'm just looking for a quick afternoon snack, I often find that I'm looking for a high-quality protein source.

然而，当我很赶时间或者我不在家，或者我只是想吃点下午茶时，我经常发现我正在寻找高质量的蛋白质来源。

With David, I'm able to get 28 grams of protein with the calories of a snack, which makes it very easy to hit my protein goals of one gram of protein per pound of body weight each day.

有了 David，我就能用一份零食的热量获取 28 克蛋白质，这使得我很容易达到每天每磅体重 1 克蛋白质的蛋白质目标。

And it allows me to do that without taking in excess calories.

它使我能够在不摄入过多卡路里的情况下做到这一点。

I typically eat a David bar in the early afternoon or even mid-afternoon if I want to bridge that gap between lunch and dinner.

如果我想弥补午餐和晚餐之间的差距，我通常会在下午早些时候甚至下午中旬吃大卫酒吧。

I like that it's a little bit sweet, so it tastes like a tasty snack, but it's also giving me that 28 grams of very high-quality protein with just 150 calories.

我喜欢它有点甜，所以它尝起来像美味的零食，但它也为我提供了 28 克优质蛋白质，而热量仅为 150 卡路里。

If you would like to try David, you can go to davidprotein.com/huberman.

如果您想尝试 David，可以访问 david Protein.com/huberman。

Again, the link is davidprotein.com/huberman.

同样，链接是 david Protein.com/huberman。

Okay, so now we've established that elevated levels of autonomic arousal either during or after, and indeed also before a bout of learning, the so-called encoding phase of learning when we're exposed to the new material that we want to learn and remember, are all beneficial.

好的，现在我们已经确定，在学习期间或之后，甚至在学习之前，即所谓的学习编码阶段，当我们接触到我们想要学习和记住的新材料时，自主唤醒水平的提高都是有益的。

This is wonderful news.

这是个好消息。

When we look out on the whole of the literature on the relationship between exercise and brain health and performance, we see studies that incorporate exercise either before or after a bout of learning.

当我们纵观有关运动与大脑健康和表现之间关系的全部文献时，我们发现研究在学习之前或之后都进行了运动。

And we also find studies, believe it or not, that combine exercise with learning in real-time, literally exposing people to new material that they're expected to learn or trying to learn while they're walking on a treadmill or running on a treadmill or cycling or rowing.

不管你信不信，我们还发现一些研究将锻炼与实时学习结合起来，让人们在跑步机上行走、跑步、骑自行车或划船时接触到他们期望学习或尝试学习的新材料。

Yes, those studies have also been done, although for practical reasons, they're not as numerous as the studies exploring the relationship between exercise and learning where the exercise is done before or after the bout of learning.

是的，这些研究也已经完成了，尽管出于实际原因，它们的数量不如探索运动与学习之间的关系（即在学习之前或之后进行练习）的研究那么多。

Okay, so what this means is wonderful.

好吧，这意味着什么是美妙的。

What this means is that if you want to use exercise not just for enhancing your bodily health, but also for brain health and performance, you can do that exercise before, during, or after bouts of learning.

这意味着，如果您不仅想通过锻炼来增强身体健康，还希望锻炼大脑健康和表现，您可以在学习之前、期间或之后进行锻炼。

That allows you to look at the constraints of your life.

这可以让你看到生活中的限制。

For instance, are you one of these people that can get up at 5 or 6 or 7 a.m.

例如，您是那些可以在早上 5 点、6 点或 7 点起床的人之一吗？

and exercise before everyone else gets up or before your workday starts or your school day starts, do a round of exercise, and then get into your bouts of learning, whatever that material may be?

在其他人起床之前或在你的工作日开始或你的上学时间开始之前进行锻炼，进行一轮锻炼，然后开始学习，无论材料是什么？

Or are you somebody who has to dive into the workday, school day, family obligations, et cetera, in which case you might only be able to exercise later in the day, but you're probably still somebody who would like to enhance their brain health and performance.

或者你是一个必须投入工作日、上学日、家庭义务等的人，在这种情况下，你可能只能在当天晚些时候锻炼，但你可能仍然是一个想要增强大脑健康和表现的人。

So in that case, you might organize the thing that you're trying to learn, the encoding or the exposure to the thing that you're trying to learn, either in written form, so you're reading or you're listening to it, or you're attending a class or classes, and then exercising after you're exposed to that material in order to get that elevated levels of arousal, not unlike the arrangement of the studies that I was talking about earlier, which used the ice exposure in order to generate increases in arousal and thereby to improve learning and memory.

因此，在这种情况下，你可能会以书面形式组织你想要学习的东西，编码或接触你想要学习的东西，所以你正在阅读或正在听它，或者你正在参加一个或多个课程，然后在接触到这些材料后进行锻炼，以获得更高的唤醒水平，这与我之前讨论的研究的安排不同，该研究使用冰暴露来增加唤醒和唤醒水平。从而提高学习和记忆力。

So in the show note captions for this episode, we've batched a number of different references that have explored the relationship between exercise and cognitive performance.

因此，在本集的节目注释字幕中，我们整理了许多不同的参考文献，探讨了运动与认知表现之间的关系。

And across those studies and the ones that are referenced therein, you'll find studies where the exercise bout was done before or the exercise bout was done during or the exercise bout was done after a round of learning or encoding of information.

在这些研究和其中引用的研究中，您会发现一些研究在一轮学习或信息编码之前进行了锻炼，或者在一轮学习或信息编码期间进行了锻炼，或者在一轮信息学习或编码之后进行了锻炼。

And I should mention that different studies focus on different cognitive tasks.

我应该提到，不同的研究侧重于不同的认知任务。

So exercise and the arousal associated with exercise has been shown to acutely improve recall.

因此，运动和与运动相关的唤醒已被证明可以显着提高记忆力。

So just raw recall of material, the details in material.

所以只是对材料的原始回忆，材料中的细节。

It's been shown to improve cognitive flexibility through things like the Stroop task.

事实证明，它可以通过斯特鲁普任务等方法提高认知灵活性。

And so in a very convenient way, exercise has been shown to acutely improve performance on all those sorts of brain and memory tasks, which is greatly reassuring to all of us because what it means is that it probably doesn't matter so much when you do your exercise or what it is that you're trying to learn.

因此，事实证明，锻炼可以以一种非常方便的方式显着提高所有这些类型的大脑和记忆任务的表现，这让我们所有人都非常放心，因为这意味着，当你进行锻炼或你想学习什么时，可能并不那么重要。

It's going to be beneficial as long as the thing that you're trying to learn and the exercise are positioned fairly closely in time.

只要你想要学习的东西和练习的时间安排相当接近，这就会是有益的。

Now, the one caveat to that is that several studies have explored the relationship between short duration, high intensity interval training and cognitive performance, in particular, executive function, that cognitive prefrontal flexibility that we were talking about a few moments ago.

现在，需要注意的是，一些研究已经探讨了短时间、高强度间歇训练和认知表现之间的关系，特别是执行功能，即我们刚才讨论的认知前额叶灵活性。

And on the whole, all of those studies point to improvements in executive control and function, so that context-dependent switching of knowledge and your ability to think about things in a very agile way, if you will, if people did a high-intensity interval training session just before they do that bout of cognitive flexibility learning.

总的来说，所有这些研究都表明执行控制和功能得到改善，如果人们在进行认知灵活性学习之前进行高强度间歇训练，那么知识的上下文相关转换以及以非常敏捷的方式思考事物的能力就会得到改善。

However, several studies have also looked at the effect of repeated bouts of high-intensity interval training, and in some cases, looking at the mechanisms by which high-intensity interval training improved cognitive performance.

然而，一些研究也研究了重复进行高强度间歇训练的效果，并在某些情况下研究了高强度间歇训练改善认知表现的机制。

And the basic takeaway is the following And again, I'll provide references to these in the show note captions, that high intensity interval training done before, or believe it or not, even during cognitive flexibility tasks, a couple of studies have actually explored that, significantly improves performance on those tasks.

基本要点如下，我将在节目注释标题中提供对这些内容的参考，无论您相信与否，即使在认知灵活性任务期间进行过高强度间歇训练，一些研究实际上已经探索了这一点，可以显着提高这些任务的表现。

Again, we believe this is likely through enhanced levels of arousal, although some data also point to the fact that it's also likely through enhanced cerebral blood flow, simply more blood being delivered to the brain during, or in particular, after high intensity interval training.

同样，我们相信这可能是通过提高觉醒水平来实现的，尽管一些数据也表明，这也可能是通过增强脑血流量来实现的，即在高强度间歇训练期间或特别是在高强度间歇训练之后，更多的血液被输送到大脑。

More blood, more fuel, and other molecules being delivered to the brain during a cognitive task or cognitive flexibility task, makes sense why that would improve cognitive function.

在认知任务或认知灵活性任务期间，更多的血液、更多的燃料和其他分子被输送到大脑，这就是为什么这会改善认知功能的原因。

And yet, when studies have explored the consequence of doing multiple high intensity interval training sessions, and when I say high intensity, I mean high intensity.

然而，当研究探索进行多次高强度间歇训练的后果时，当我说高强度时，我指的是高强度。

These are studies where lactate is elevated.

这些是乳酸升高的研究。

We'll talk more about lactate in a few minutes, where typically people's heart rate is either close to or at their maximum heart rate for some period of time, either 30 seconds, 60 seconds, two minutes, or in some cases, people are pushing really, really hard for four minutes, then resting for four minutes, then pushing really hard for four minutes, then resting for four minutes, four times over.

我们将在几分钟内更多地讨论乳酸，通常人们的心率在一段时间内接近或处于最大心率，无论是 30 秒、60 秒、两分钟，或者在某些情况下，人们非常非常用力地运动四分钟，然后休息四分钟，然后非常用力地运动四分钟，然后休息四分钟，如此反复四次。

The so-called four-by-four program that I know a number of you have heard about.

我知道你们很多人都听说过所谓的四乘四计划。

If you haven't, it's very intense, so you can imagine all out for four minutes, then rest, all out for four minutes, then rest.

如果你没有，那会非常激烈，所以你可以想象全力以赴四分钟，然后休息，全力以赴四分钟，然后休息。

Doing that several times in a day, okay, so two bouts of four-by-four, or two high intensity interval training sessions of any kind, has been shown to diminish cognitive performance if the cognitive task comes after the second high intensity interval training session.

一天做几次，好吧，所以，如果认知任务在第二次高强度间歇训练之后进行，那么两次四乘四或两次任何类型的高强度间歇训练会降低认知能力。

Now, for most of us, including me, that makes sense.

现在，对于我们大多数人，包括我来说，这是有道理的。

You think, well, they're tired.

你想，好吧，他们累了。

People aren't able to focus as much because they're devoting all this energy to the exercise.

人们无法集中注意力，因为他们将所有精力都投入到了锻炼中。

And indeed, that's true, although the mechanism is interesting.

事实上，这是事实，尽管这个机制很有趣。

The studies that have looked at this have actually found that cerebral blood flow during the two bouts of high intensity interval training are more or less equal.

研究这一问题的研究实际上发现，两次高强度间歇训练期间的脑血流量或多或少是相等的。

So it's not that the first session necessarily precludes high performance in the high intensity interval training session in the second session, but then when you go on to try and do a cognitive task that's demanding and also requires elevated levels of cerebral blood flow, you find that performance drops, and this is correlated with reductions in cerebral blood flow that come from doing too much high intensity interval training.

因此，并不是说第一节课必然会妨碍第二节课中高强度间歇训练的高表现，但当你继续尝试执行一项要求较高且需要升高脑血流量的认知任务时，你会发现表现下降，而这与进行过多高强度间歇训练而导致的脑血流减少有关。

Now, I have to acknowledge that most people aren't doing multiple high intensity interval training sessions per day.

现在，我必须承认，大多数人并没有每天进行多次高强度间歇训练。

But this is a reminder, an important reminder in fact, that if you're using exercise to try and improve brain health and function, or even if you're just somebody who's exercising but is also expected to use their brain to learn things throughout the day, as most of us are, and to attend to things throughout the day, you need to be cautious about not overdoing the high intensity interval training sessions.

但这是一个提醒，事实上是一个重要的提醒，如果你正在通过锻炼来尝试改善大脑健康和功能，或者即使你只是一个正在锻炼的人，但也像我们大多数人一样，需要全天使用大脑来学习东西，并全天处理事情，你需要谨慎，不要过度进行高强度间歇训练。

This is also true for resistance training.

对于阻力训练来说也是如此。

You need to be aware that very high intensity exercise, yes, increases cerebral blood flow and the delivery of all these fuels and other compounds to your brain during the exercise.

您需要意识到，高强度运动确实会增加脑血流量，并在运动过程中向大脑输送所有这些燃料和其他化合物。

If you do that correctly and you don't overdo it, you can capture some of that wave of blood flow, fuel, et cetera, as you enter the learning session.

如果你做得正确并且不过分，当你进入学习课程时，你可以捕捉到一些血流、燃料等的波。

But if you, quote, unquote, "overdo it," then you're going to arrive to that bout of learning with reduced cerebral blood flow, and you're going to be in a state that it's very difficult to focus and learn new information.

但如果你引用或取消引用“过度”，那么你将在大脑血流量减少的情况下进行学习，并且你将处于一种很难集中注意力和学习新信息的状态。

So there is such a thing as too much arousal from exercise that leads to troughs in arousal that diminish cognitive performance and learning.

因此，运动中的过度兴奋会导致觉醒低谷，从而降低认知表现和学习能力。

Now, all of this is focused, of course, on the relationship between exercise and brain function at the acute level, the immediate level.

当然，现在所有这些都集中在运动与大脑功能在急性水平、直接水平上的关系上。

It's fair to say that all high intensity exercise and resistance training is going to support brain function in the chronic sense, in the long-term sense.

可以公平地说，所有高强度运动和阻力训练都将在长期意义上支持大脑功能。

In fact, the literature points to that.

事实上，文献也指出了这一点。

And once again, I've batched the references for this episode so that they're grouped together according to the specific topics and timestamps.

我再次对本集的参考文献进行了批处理，以便根据特定主题和时间戳将它们分组在一起。

And the two studies that I recommend you look at if you're interested in this relationship between high intensity training and cognitive function, in particular executive function, that cognitive flexibility I was talking about earlier, such as in the Stroop task.

如果您对高强度训练和认知功能（特别是执行功能）之间的关系感兴趣，我建议您看看这两项研究，即我之前谈到的认知灵活性，例如斯特鲁普任务。

There's a wonderful article entitled "Executive Function After Exhaustive Exercise."

有一篇精彩的文章，题为“彻底锻炼后的执行功能”。

That's one to look at.

这是值得一看的。

And the other one, which I think is really nice and therefore I've placed there, really points to the way that a single bout of exercise can acutely improve brain function, in particular executive function, and the title of that paper, not surprisingly, is "A Single Bout of Resistance Exercise Can Enhance Episodic Memory Performance." Here's a fun one.

另一篇文章，我认为非常好，因此我放在那里，确实指出了单次锻炼可以显着改善大脑功能，特别是执行功能，毫不奇怪，该论文的标题是“单次阻力锻炼可以增强情景记忆表现”。这是一个有趣的。

As I continue to hammer on this thesis that so many of the positive effects of exercise on brain health and performance, at least in the acute sense, immediately after the exercise, some cases during the exercise, are due to arousal.

当我继续强调这篇论文时，运动对大脑健康和表现的许多积极影响，至少在急性意义上，运动后立即，某些情况下运动期间，都是由于唤醒。

Well, then it should make sense why things like so-called exercise snacks, this idea that throughout the day, you suddenly do 25 quick jumping jacks, or you jump up and down five times, or you do 20 air squats.

好吧，那么为什么像所谓的运动零食这样的东西应该是有道理的，这种想法是在一天中，你突然做 25 个快速开合跳，或者你上下跳 5 次，或者你做 20 个空蹲。

We've heard about exercise snacks in different contexts, such as adjusting blood glucose levels.

我们听说过不同情况下的运动零食，例如调节血糖水平。

You hear a lot about that.

你听过很多这样的事。

After meals, take a walk or do some jumping jacks really quick, or do 20 air squats throughout the day.

饭后，散步或快速做一些开合跳，或者全天做 20 次空蹲。

And people talk about the outsized positive effects of those.

人们谈论这些巨大的积极影响。

Well, check this out.

好吧，看看这个。

When it comes to high intensity interval training and positive effects on cognitive performance, there's a study entitled "The Influence of Acute Sprint Interval Training on Cognitive Performance in Healthy Younger Adults." And this study has people do six-second all out efforts.

当谈到高强度间歇训练和对认知表现的积极影响时，有一项名为“急性冲刺间歇训练对健康年轻人认知表现的影响”的研究。这项研究让人们全力以赴六秒钟。

You heard that right, six seconds.

你没听错，六秒。

Okay, so six seconds.

好的，六秒。

It always is tricky.

这总是很棘手。

They always use the same numbers, the four by four by four.

他们总是使用相同的数字，四乘四乘四。

Okay, six, yes, the number six, six-second all out efforts sprinting on basically a stationary bike, and then a period of rest of one minute between those six-second all out efforts.

好吧，六，是的，第六，基本上是在一辆固定自行车上全力冲刺的六秒，然后在这六秒全力冲刺之间休息一分钟。

And they see a significant improvement in cognitive performance.

他们发现认知能力有了显着改善。

So yes, it's true that you can do very brief, very intense bouts of exercise.

所以，是的，你确实可以进行非常短暂、非常剧烈的锻炼。

I mean, just think about it, six seconds of sprinting, one minute of just cruise or rest, six seconds, and then just repeat for six sprints total of six seconds each and experience an enhancement that is an acute or immediate enhancement in cognitive function.

我的意思是，想一想，六秒的冲刺，一分钟的巡航或休息，六秒，然后重复六次冲刺，每次六秒，就会体验到认知功能的急剧或立即增强。

And I can imagine no other mechanistic explanation for that aside from increased levels of autonomic arousal.

除了自主神经兴奋水平的提高之外，我无法想象对此有任何其他机械解释。

Any other mechanism that you could envision, IGF-1, irisin, BDNF, things that we'll talk about in a few minutes.

您可以想象的任何其他机制，IGF-1、鸢尾素、BDNF，我们将在几分钟内讨论这些内容。

Yes, those might be deployed as well, but in terms of seeing something so brief, having such a fast action on cognitive performance, and given what you now know about the relationship between arousal, focus, and cognitive performance, I'd be willing to stake, let's say, 6 of my 10 fingers on the idea that it's all due to enhanced autonomic arousal.

是的，这些也可能会被部署，但就看到如此简短的事情，对认知表现采取如此快速的行动，并考虑到你现在对唤醒、注意力和认知表现之间关系的了解，我愿意用我的 10 个手指中的 6 个手指来证明这一切都是由于自主神经唤醒的增强。

Okay, let's talk for a few minutes about the mechanisms by which exercise improves brain health and performance.

好的，让我们花几分钟讨论一下运动改善大脑健康和表现的机制。

And I realize when I say mechanisms, some of you may say, "Okay, well, I just want to know what to do.

我意识到，当我说到机制时，你们中的一些人可能会说：“好吧，我只是想知道该怎么做。

I don't need to hear about the mechanisms." But in this case, understanding just a little bit about the pathways by which exercise impacts the brain can give you a ton of leverage in designing the best exercise schedule for your brain health and performance, and frankly, for your exercise schedule generally to generate things like fat loss, improvements in strength, hypertrophy, endurance, and so on.

我不需要听到有关机制的信息。”但在这种情况下，稍微了解一下运动影响大脑的途径，就可以为你在设计适合你的大脑健康和表现的最佳运动计划时提供很大的帮助，坦率地说，你的运动计划通常会产生诸如减脂、增强力量、肥大、耐力等效果。

In fact, let's do this mental experiment together.

事实上，让我们一起来做这个心理实验吧。

If we were to ask ourselves, how is it that exercise improves brain health and performance?

如果我们问自己，运动是如何改善大脑健康和表现的？

Based on what you know now, you'd probably say, "Well, it increases arousal, the catecholamines, so dopamine, epinephrine, norepinephrine.

根据你现在所知道的，你可能会说，“嗯，它会增加兴奋，儿茶酚胺，多巴胺，肾上腺素，去甲肾上腺素。

It probably increases heart rate, so more blood pumping to the brain, and so on and so forth." And you would be correct about all of that.

它可能会增加心率，从而将更多的血液输送到大脑，等等。”你对这一切的看法都是正确的。

But let's just think a little bit more deeply about how exercise actually impacts the brain in the short and long term, and ask ourselves, what are the different physical pathways, what are the different chemical pathways by which the movement of our body changes the way that our brain works in the short and long term?

但是，让我们更深入地思考一下运动实际上如何在短期和长期影响大脑，并问问自己，身体的运动通过哪些不同的物理途径、哪些不同的化学途径改变了大脑在短期和长期的工作方式？

So if we were to draw a stick figure of a human and orient ourselves to the different locations or organs in the body that contain potential sources of information for the brain, one place that we could start would be, of course, the heart.

因此，如果我们要画一个人的简笔画，并将自己定位到身体中包含大脑潜在信息来源的不同位置或器官，那么我们可以开始的地方当然是心脏。

When you do cardiovascular exercise of any kind, intense or not so intense, short or long, your heart rate increases, your blood pressure increases.

当您进行任何类型的有氧运动时，无论是剧烈还是不太剧烈、短时间还是长时间，您的心率都会增加，血压也会增加。

Likewise, if you do resistance training, there will be heart rate increases.

同样，如果您进行阻力训练，心率也会增加。

Those heart rate increases will come down between sets.

这些心率增加会在组间下降。

But your heart rate tends to increase when you exercise.

但当你运动时，你的心率往往会增加。

That's sort of a duh.

这有点废话。

Well, when your heart rate increases, there's actually both increased blood flow to the brain and the delivery of all the things that that blood carries, but there are also neural pathways that carry signals about that heart rate, about those blood pressure changes to the brain in order to increase our levels of alertness and focus that we can leverage toward learning.

嗯，当你的心率增加时，实际上流向大脑的血流量和血液携带的所有物质的输送都会增加，但也有一些神经通路将有关心率和血压变化的信号传递到大脑，以提高我们的警觉性和注意力水平，我们可以利用这些信号来学习。

So the first location in the body that we know can communicate with the brain is the heart.

因此，我们知道身体中第一个可以与大脑进行交流的位置是心脏。

When our heart beats faster, that's communicated to our autonomic nervous system, which resides in a number of different brain areas.

当我们的心跳加快时，就会传达到我们的自主神经系统，该系统位于许多不同的大脑区域。

In fact, it's a network of brain areas that act in concert to create what we call autonomic arousal.

事实上，它是一个大脑区域网络，它们协同作用以产生我们所说的自主唤醒。

We also have another pathway that goes back from the brain to the heart and other organs that we call the vagus nerve, which is a two-directional pathway, up from the body to the brain and from the brain back to the body.

我们还有另一条从大脑返回心脏和其他器官的通路，我们称之为迷走神经，这是一条双向通路，从身体向上到大脑，从大脑回到身体。

We're going to talk a lot about the vagus.

我们将讨论很多关于迷走神经的内容。

In fact, let's talk about the vagus now.

事实上，现在我们来谈谈迷走神经。

When we exercise, we release adrenaline, which is also called epinephrine, from our adrenal glands, which are small glands that reside atop both of our kidneys.

当我们运动时，我们会从肾上腺释放肾上腺素，肾上腺素是位于我们两个肾脏顶部的小腺体。

That adrenaline, or epinephrine, as it's also called, does many things in our body.

肾上腺素，也称为肾上腺素，在我们的身体中有很多作用。

It's responsible for increasing our heart rate further.

它负责进一步提高我们的心率。

It's responsible for a number of effects on the so-called endothelial cells that make up the vessels and capillaries.

它对构成血管和毛细血管的所谓内皮细胞产生许多影响。

And it has impacts on the neurons in our body that create all sorts of changes in the way that blood flows, how fast it flows, and so on and so forth.

它会对我们体内的神经元产生影响，从而导致血液流动方式、流动速度等发生各种变化。

Now, here's a key thing to understand.

现在，有一个关键的事情需要理解。

Adrenaline, epinephrine, does not cross the blood-brain barrier.

肾上腺素、肾上腺素不穿过血脑屏障。

So the adrenaline from our adrenals doesn't actually get into the brain to stimulate elevated levels of alertness.

因此，来自肾上腺的肾上腺素实际上并没有进入大脑来刺激提高警觉性。

Rather, it acts on receptors on the vagus nerve.

相反，它作用于迷走神经上的受体。

Again, the vagus nerve communicates with the brain, and also in the vagus nerve, certain brain areas communicate with the body.

同样，迷走神经与大脑进行交流，并且在迷走神经中，某些大脑区域也与身体进行交流。

So adrenaline has a lot of effects within the body, but when it's released, it also acts on so-called adrenergic receptors on the vagus nerve.

因此，肾上腺素在体内有很多作用，但当它释放时，它也会作用于迷走神经上所谓的肾上腺素能受体。

Then the vagus nerve is activated in a way that stimulates the activity of a brain area, because remember, the vagus goes from the body into the brain, stimulates the so-called NST, and because neuroanatomists like to argue about naming, sometimes it'll also be called the NTS, the nucleus of the solitary tract, or the nucleus tractus solitarius.

然后迷走神经以刺激大脑区域活动的方式被激活，因为记住，迷走神经从身体进入大脑，刺激所谓的NST，并且因为神经解剖学家喜欢争论命名，有时它也被称为NTS，孤束核或孤束核。

Super annoying, I know.

我知道，超级烦人。

Forget the acronym unless you want to know that it's sometimes NST and sometimes it's NTS.

除非您想知道有时是 NST，有时是 NTS，否则请忘记缩写词。

Don't ask me why neuroanatomists do this.

不要问我神经解剖学家为什么这样做。

In any case, the NST can then communicate with a really important brain area whose name you should remember, which is the locus ceruleus.

无论如何，NST 可以与一个非常重要的大脑区域进行通信，你应该记住它的名字，即蓝斑。

The locus ceruleus contains neurons that release, among other things, norepinephrine, which is similar in action to epinephrine, but different.

蓝斑含有释放去甲肾上腺素等神经元，去甲肾上腺素的作用与肾上腺素相似，但又不同。

Neurons in the locus ceruleus send those little wires that we call axons into the brain in a very widespread manner.

蓝斑中的神经元以非常广泛的方式将我们称之为轴突的小线发送到大脑中。

It's almost as if they're positioned to sprinkler the brain with a neurochemical, and that neurochemical is norepinephrine.

就好像他们的定位是向大脑喷洒一种神经化学物质，而这种神经化学物质就是去甲肾上腺素。

They also have the capacity to release other neurochemicals, but right now we're concentrating on norepinephrine.

它们还具有释放其他神经化学物质的能力，但现在我们专注于去甲肾上腺素。

When norepinephrine is released from the locus ceruleus, it has this tendency to elevate the levels of activity in other brain areas through this sort of sprink リ ン グ -like mechanism.

当去甲肾上腺素从蓝斑释放时，它会通过这种类似喷淋的机制来提高其他大脑区域的活动水平。

What that means is that other areas of the brain, such as your prefrontal cortex, such as your hippocampus, such as different areas of the hypothalamus, and indeed lots of brain circuits, all have a greater capacity to be engaged.

这意味着大脑的其他区域，例如前额皮质、海马体、下丘脑的不同区域，以及许多大脑回路，都有更大的参与能力。

This is what we're talking about when we talk about autonomic arousal.

这就是我们谈论自主唤醒时所谈论的内容。

Release of adrenaline from the adrenals that has action within the body, elevated heart rate, blood pressure, et cetera, and then adrenaline also from the adrenals to the vagus, from the vagus to the NST, NST to locus ceruleus, and then locus ceruleus sprinklers the brain with this norepinephrine, raising the levels of baseline activity in all those brain areas and making them more likely to be engaged by things that we're trying to attend to.

肾上腺释放肾上腺素，在体内发挥作用，导致心率、血压升高等，然后肾上腺素也从肾上腺到迷走神经，从迷走神经到 NST，NST 到蓝斑，然后蓝斑向大脑喷洒去甲肾上腺素，提高所有这些大脑区域的基线活动水平，使它们更有可能参与我们想要参与的事情到。

More likely to engage, say, the neurons of the prefrontal cortex that can learn context-dependent strategy switching, such as in a Stroop task, or when we're trying to attend to information and we go, "Okay, here's something important.

比如说，更有可能参与前额叶皮质的神经元，这些神经元可以学习上下文相关的策略切换，例如在斯特鲁普任务中，或者当我们试图关注信息时，我们会说：“好吧，这是一些重要的事情。

I need to pay attention to this." We're able to do that because of that elevated level of norepinephrine.

我需要注意这一点。”我们之所以能够做到这一点，是因为去甲肾上腺素水平升高。

It facilitates, it's permissive for elevating our levels of attention and focus.

它有助于、允许提高我们的注意力和专注程度。

It's also permissive for our hippocampus to encode new memories and for a bunch of other brain areas to do their thing, so to speak.

可以这么说，它也允许我们的海马体编码新的记忆，并允许其他大脑区域做他们的事情。

So knowing these mechanisms is actually worthwhile.

所以了解这些机制实际上是值得的。

If you've ever heard that exercise can give you energy, this is the basis of that statement, right?

如果您听说过锻炼可以给您能量，那么这就是该说法的基础，对吗？

Many people, in fact myself for many years, thought, okay, I definitely have to sleep well in order to have energy and focus.

许多人，实际上是我自己，多年来都认为，好吧，我一定要睡好，才能精力充沛、注意力集中。

That's absolutely true, still true, will always be true.

这绝对是真的，仍然是真的，永远都是真的。

I should maybe have some caffeine, be hydrated, well-nourished, all this stuff in order to have the energy to exercise.

我也许应该喝点咖啡因、补充水分、营养充足，这样才能有精力去锻炼。

But it's also true that exercise gives us energy, and this is how it gives us energy.

但运动确实可以给我们能量，这就是它给我们能量的方式。

When we move our body, the adrenals release adrenaline, and the adrenaline acts through two different so-called parallel pathways within the body, but again, it doesn't cross the blood-brain barrier, so then there's a series of what we call signaling relays or circuit relays up to the locus coeruleus, and then a sort of analog, it's different, but an analog to epinephrine, norepinephrine, is released within the brain, and lo and behold, we have elevated levels of both bodily energy and brain energy and focus that we can devote to that exercise, but also to the learning that comes after that exercise.

当我们移动身体时，肾上腺会释放肾上腺素，肾上腺素通过体内两条不同的所谓平行通路发挥作用，但同样，它不会穿过血脑屏障，因此，有一系列我们所说的信号中继或电路中继到蓝斑，然后是一种类似物，它是不同的，但肾上腺素的类似物，去甲肾上腺素，在大脑内释放，你瞧，我们身体能量和大脑能量水平都提高了，我们可以专注于这项运动，也可以专注于该运动后的学习。

Which explains pretty much everything that we've talked about up until now during the course of this podcast.

这几乎解释了我们在本播客过程中到目前为止所讨论的所有内容。

So the next time you're feeling a little tired and you don't want to work out, remember, exercise gives you energy through the pathways that I just described.

因此，下次当您感觉有点累并且不想锻炼时，请记住，锻炼可以通过我刚才描述的途径为您提供能量。

Now, anytime I talk about the adrenals, people start talking about adrenal burnout.

现在，每当我谈论肾上腺时，人们就开始谈论肾上腺倦怠。

They say, "Oh, you burn out your adrenals." There are these crazy theories that you'll hear out there.

他们说：“哦，你的肾上腺会被耗尽。”您会听到一些疯狂的理论。

Coffee burns out your adrenals.

咖啡会消耗你的肾上腺。

Not true.

不正确。

You'll hear that if you exercise too much, it might burn out your energy or your adrenals.

您会听说，如果运动过多，可能会消耗您的能量或肾上腺。

Look, you have enough capacity within your adrenals to survive relatively long famines, to survive long bouts of challenge, stress of many, many different kinds, short challenges, and so on.

看，你的肾上腺有足够的能力来承受相对较长的饥荒，承受长时间的挑战、许多不同种类的压力、短暂的挑战等等。

You're not going to burn out your adrenals.

你不会耗尽你的肾上腺。

There is something called adrenal insufficiency syndrome, which is a real syndrome.

有一种叫做肾上腺功能不全综合症的东西，这是一种真正的综合症。

There are diseases of the adrenals, but that's not what we're referring to here.

有肾上腺疾病，但这不是我们在这里指的。

You have plenty of adrenaline in your adrenals that you can deploy through movement, through exercise, to get the elevation and arousal, attention, and so forth that we've been talking about.

你的肾上腺里有大量的肾上腺素，你可以通过运动、锻炼来调动它们，以获得我们一直在谈论的提升、唤醒、注意力等等。

In fact, there's a set of biological pathways that were just recently discovered that will allow you to understand how to use movement in order to engage your adrenals so that then those adrenals can release adrenaline, impact your vagus, impact the organs of your body, the locus coeruleus, and elevate your levels of attention and focus.

事实上，最近发现了一组生物途径，可以让您了解如何利用运动来调动肾上腺，从而使肾上腺释放肾上腺素，影响您的迷走神经，影响您身体的器官，蓝斑，并提高您的注意力和专注程度。

And a lot of the core components of these pathways are highlighted in a paper that I absolutely love, another paper I absolutely love.

这些途径的许多核心组成部分在我非常喜欢的一篇论文中得到了强调，另一篇我非常喜欢的论文。

This is from Peter Strick's laboratory at University of Pittsburgh, which is entitled "The Mind-Body Problem: Circuits that Link the Cerebral Cortex to the Adrenal Medulla."

这是来自匹兹堡大学彼得·斯特里克（Peter Strick）的实验室，其标题为“身心问题：连接大脑皮层和肾上腺髓质的回路”。

The adrenal medulla are those adrenals that I've been referring to in the body.

肾上腺髓质就是我一直提到的体内的肾上腺。

And the question that Peter Strick and colleagues asked was: How is it that movement actually gets the adrenals to release adrenaline?

Peter Strick 及其同事提出的问题是：运动如何真正让肾上腺释放肾上腺素？

What's the signal?

信号是什么？

Does it come from the muscles?

它来自肌肉吗？

Does it come from the skeleton?

是从骷髅里来的吗？

It's perfectly reasonable to assume that there are signals that come from the muscles and from the skeleton that cause the adrenals to release adrenaline when we exercise.

完全合理的假设是，当我们运动时，来自肌肉和骨骼的信号会导致肾上腺释放肾上腺素。

But what Strick and colleagues did was actually super clever.

但斯特里克和同事的做法实际上非常聪明。

They took some new tools that had just become available.

他们采用了一些刚刚可用的新工具。

These are tools that allow the tracing of neural circuits from organs in the body all the way back up to the brain, or from one brain structure to another brain structure, and then to yet another brain structure.

这些工具可以追踪从身体器官到大脑的神经回路，或者从一个大脑结构到另一个大脑结构，然后到另一个大脑结构。

We don't have time to go into all the technical details, but this is a technique that perhaps I'll talk about on a future podcast.

我们没有时间讨论所有技术细节，但也许我会在未来的播客中讨论这项技术。

It's one that my laboratory used for a number of years to trace other neural pathways.

我的实验室多年来一直用它来追踪其他神经通路。

What they discovered is that there are essentially three categories of brain areas, all of which communicate with the adrenals and can cause them to release adrenaline to create this elevation in arousal and attention.

他们发现，大脑区域本质上分为三类，所有这些区域都与肾上腺进行交流，并可以导致肾上腺释放肾上腺素，从而提高唤醒度和注意力。

Those three brain areas include areas of the brain that are involved in thinking, what we call cognition, areas of the brain that are related to what are called affective states, which is just kind of a more general category that includes emotions.

这三个大脑区域包括参与思考的大脑区域，即我们所说的认知，以及与情感状态相关的大脑区域，情感状态只是一种更普遍的类别，包括情绪。

Okay, if you saw "The Huberman Lab" podcast episode that I did with Lisa Feldman Barrett, she explains beautifully the distinction between affective states and emotions.

好吧，如果你看过我和丽莎·费尔德曼·巴雷特 (Lisa Feldman Barrett) 一起制作的“休伯曼实验室”播客节目，她很好地解释了情感状态和情绪之间的区别。

But these are brain areas that basically relate to what we are feeling or how we're perceiving our environment and how we're reacting to it, these sorts of things.

但这些大脑区域基本上与我们的感受有关，或者我们如何感知我们的环境以及我们如何对它做出反应，诸如此类的事情。

And then there's a third category of brain areas that most robustly communicates with the adrenals, and these are a collection of brain areas that are all involved with movement of particular areas of our body.

然后还有第三类大脑区域，它们与肾上腺的沟通最有力，这些区域都是与我们身体特定区域的运动有关的大脑区域的集合。

These areas are broadly referred to as the motor network, so these are areas of the so-called cerebral cortex, which are on the outer portion of the brain, and they send these wires down the spinal cord.

这些区域被广泛地称为运动网络，因此这些是所谓的大脑皮层的区域，位于大脑的外部，它们将这些电线沿着脊髓发送。

There's a little relay in the spinal cord called the IML.

脊髓中有一个小中继，称为 IML。

If you're interested in the anatomical details, I'll put the link to this paper in the show note captions.

如果您对解剖细节感兴趣，我会将本文的链接放在显示注释标题中。

In any case, these brain areas that are involved in motor movement send axons, those wires, down to the spinal cord.

无论如何，这些参与运动运动的大脑区域将轴突（那些电线）向下发送到脊髓。

Then from the spinal cord, they send a relay out via what's called the cholinergic preganglionic neurons.

然后，它们从脊髓通过所谓的胆碱能节前神经元发出中继信号。

Basically, what ends up happening is that acetylcholine, which is a neuromodulator, is released from these neurons that originate in the spinal cord onto the adrenal medulla, and then the adrenal medulla, the so-called adrenals, same thing, adrenal medulla, adrenals, releases adrenaline.

基本上，最终发生的事情是，乙酰胆碱，一种神经调节剂，从起源于脊髓的这些神经元释放到肾上腺髓质上，然后肾上腺髓质，所谓的肾上腺，同样的东西，肾上腺髓质，肾上腺，释放肾上腺素。

That creates these effects in the body on the heart, the muscles, and other tissues.

这会对身体的心脏、肌肉和其他组织产生这些影响。

And then, as described before, that adrenaline also acts on the vagus, the vagus up to the NST, locus coeruleus, and we have this elevation in alertness.

然后，如前所述，肾上腺素也会作用于迷走神经，迷走神经直到 NST，蓝斑，我们的警觉性就会提高。

So this paper and papers that came subsequent to it really explain how it is that the movement of our body, AKA exercise, allows us to have this elevation in arousal and alertness.

因此，这篇论文和随后发表的论文真正解释了我们身体的运动（又称锻炼）如何使我们的觉醒和警觉性得到提升。

It's a loop, okay?

这是一个循环，好吗？

The adrenals release adrenaline.

肾上腺释放肾上腺素。

They do these things by these two parallel pathways I've been talking about.

他们通过我一直在谈论的这两条平行途径来做这些事情。

But your decision to engage these motor areas, to move particular areas of your body, is what deploys that adrenaline.

但是，你决定调动这些运动区域、移动身体的特定区域，就会释放肾上腺素。

Now, you might be thinking, well, duh.

现在，你可能会想，好吧，呃。

Okay?

好的？

When I exercise, there's adrenaline released.

当我运动时，肾上腺素会被释放。

In order to exercise, I need to move my body, and these brain areas control the movement of my body.

为了锻炼，我需要移动我的身体，而这些大脑区域控制着我身体的运动。

But it's not a duh.

但这不是废话。

It's actually very profound because it turns out that the specific brain areas that best activate the adrenals are the brain areas that control the muscles closest to the midline, the core musculature, and the brain areas that are involved in generating the sorts of movements that we would call compound movements, at least in the context of resistance training, or that are responsible for moving multiple joints at the same time.

它实际上非常深刻，因为事实证明，最能激活肾上腺的特定大脑区域是控制最接近中线的肌肉的大脑区域，核心肌肉组织，以及参与产生我们称之为复合运动的运动的大脑区域，至少在阻力训练的背景下，或者负责同时移动多个关节的大脑区域。

So what this means in the practical sense is if you are feeling sluggish, you want energy, or you're simply exercising both for bodily effects and for brain effects, you need the deployment of adrenaline, of epinephrine.

因此，从实际意义上来说，这意味着如果您感觉迟钝，需要能量，或者您只是为了身体和大脑的效果而锻炼，那么您需要部署肾上腺素。

You need the deployment of norepinephrine in the brain.

您需要在大脑中部署去甲肾上腺素。

And by the way, anytime you have a deployment of norepinephrine in the brain, almost always, there's a coordinated action of release of dopamine, which most people have heard of by now.

顺便说一句，每当你的大脑中出现去甲肾上腺素时，几乎总是会出现多巴胺释放的协调作用，到目前为止，大多数人都听说过。

Dopamine is involved in motivation as well as movement, et cetera.

多巴胺参与动机和运动等。

So the simple takeaway here is if you want to get the arousal that comes from exercise in order to use that arousal to leverage it towards better cognition, brain health, et cetera, the key thing is to make sure that you're doing exercises that are compound exercises.

因此，这里简单的要点是，如果你想从运动中获得唤醒，以便利用这种唤醒来改善认知、大脑健康等，关键是要确保你所做的运动是复合运动。

So these would be the movements.

这些就是运动。

You can look these up, just say compound exercises.

这些你可以查一下，就说复合练习。

You can put that anywhere, and you'll see that that includes things like squats, deadlifts, bench presses, dips, pull-ups, rows.

你可以把它放在任何地方，你会发现其中包括深蹲、硬拉、卧推、臂屈伸、引体向上、划船等动作。

And yes, of course, you want to train your whole body so that you have symmetry of function, of strength, and you want to offset any injuries and things of that sort, or aesthetic reasons, perhaps.

是的，当然，你想要训练你的整个身体，这样你就有功能、力量的对称性，并且你想要抵消任何伤害和类似的事情，或者也许是审美原因。

But the idea here is if you want energy from exercise, you want focus, you need the deployment of the neurochemicals that we've been discussing, most notably epinephrine and norepinephrine.

但这里的想法是，如果你想从运动中获得能量，你想要集中注意力，你需要部署我们一直在讨论的神经化学物质，尤其是肾上腺素和去甲肾上腺素。

And through the identification of this motor network, as well as the effective and cognitive networks that converge on this area of the spinal cord and then send communication to the adrenal medulla, you can essentially control the levels of arousal that your body and brain produces.

通过识别这个运动网络，以及汇聚在脊髓的这个区域，然后将通信发送到肾上腺髓质的有效和认知网络，您可以从根本上控制您的身体和大脑产生的唤醒水平。

So in describing this, my hope is that you'll no longer think about exercise as just elevating your heart rate, or you no longer think about exercise just as moving your body, but rather that the movement of your body is creating specific neurochemical outcomes, both in the body and the brain that create the arousal that initiates the improvements in focus and attention that allow you to learn better and that contribute generally to brain health and longevity.

因此，在描述这一点时，我希望你不再认为运动只是提高心率，或者不再认为运动只是移动你的身体，而是你身体的运动正在产生特定的神经化学结果，无论是在身体还是大脑中，这些结果都会产生唤醒，从而引发集中力和注意力的改善，从而使你能够更好地学习，并总体上有助于大脑健康和长寿。

And of course, you aficionados out there will remind me, I'm sure, but I'm going to beat you to the punch here.

当然，我敢肯定，你们那里的狂热爱好者会提醒我，但我会在这里先于你们。

Yes, your hypothalamus is also talking to your pituitary, which releases certain chemicals into your bloodstream, which also go to your adrenals to cause your adrenals to deploy both adrenaline, epinephrine, as well as cortisol.

是的，你的下丘脑也在与你的垂体对话，垂体会释放某些化学物质到你的血液中，这些化学物质也会进入你的肾上腺，导致你的肾上腺释放肾上腺素、肾上腺素和皮质醇。

That pathway is still intact, okay?

那条路还完好无损，好吗？

But that's a slightly slower pathway.

但这是一条稍微慢一些的路径。

Here I'm focusing on the neural pathways, some of which have only recently been discovered in the last 5 or 10 years, that work very, very fast to generate the sorts of arousal that are relevant to brain function and brain longevity.

在这里，我重点关注神经通路，其中一些神经通路是最近 5 或 10 年才被发现的，它们的工作速度非常非常快，可以产生与大脑功能和大脑寿命相关的各种唤醒。

Okay?

好的？

Nothing has changed in terms of the old story about how the brain impacts the adrenals.

关于大脑如何影响肾上腺的古老故事没有任何改变。

That's all still there.

一切都还在那里。

But here we're into the modern stuff.

但这里我们要讨论的是现代的东西。

And by the way, for those of you that are interested in things like psychosomatic disorders, trauma, and how trauma can, quote, unquote, "be stored in the body", and not so much stored in the body, but how it can impact the body, and then how the body itself can impact the brain.

顺便说一句，对于那些对心身疾病、创伤以及创伤如何“存储在体内”感兴趣的人来说，并不是存储在体内，而是它如何影响身体，以及身体本身如何影响大脑。

This paper has also been used as support for the idea that indeed those effective areas, those emotional areas, those cognitive areas, have a route by which they can communicate with the adrenal medulla to cause the release of adrenaline when we have specific thoughts.

这篇论文也被用来支持这样一种观点，即那些有效区域、那些情感区域、那些认知区域确实有一条路线，可以通过它们与肾上腺髓质进行交流，从而在我们有特定想法时导致肾上腺素的释放。

It was always known that if we have specific thoughts, it can, quote, unquote, "stress us out," our heart rate can go up, et cetera.

众所周知，如果我们有特定的想法，它可能会引用或取消引用“给我们带来压力”，我们的心率可能会上升，等等。

This paper also provides a reasonable anatomical substrate for that phenomenon.

本文还为该现象提供了合理的解剖学基础。

I never want to make too much of any one single paper or finding, but I will say that after I read that paper from Strick and colleagues, and through some of the subsequent discussions about that paper that I overheard at meetings and so forth, it really made me think differently about exercise.

我从来不想过多地谈论任何一篇论文或发现，但我要说的是，在我阅读了斯特里克和同事的那篇论文之后，以及通过我在会议等场合无意中听到的关于该论文的一些后续讨论，它确实让我对锻炼有了不同的看法。

And now anytime that I'm feeling tired, provided that I'm not chronically sleep deprived or something of that sort, I remind myself that if I start moving my body, in particular if I engage core muscles, that was one of the key findings in that paper that areas of the brain that control the core muscles, as well as do compound movements.

现在，每当我感到疲倦时，只要我没有长期睡眠不足或类似的情况，我都会提醒自己，如果我开始移动身体，特别是如果我使用核心肌肉，那就是该论文的关键发现之一，即控制核心肌肉以及进行复合运动的大脑区域。

I move multiple joints.

我移动多个关节。

I start warming up in a way that includes maybe even just air squats or some running in place or jumping jacks, things of that sort.

我开始热身的方式可能包括空蹲、原地跑或开合跳之类的。

That the increase in energy that I'm perceiving is real.

我所感受到的能量增加是真实的。

It's based on the same neurochemical outputs that would occur had I gone into the gym or to the run or whatever workout with tons of energy.

它基于与我去健身房、跑步或任何消耗大量能量的锻炼时会发生的相同的神经化学输出。

It would just have increased the level of adrenaline further.

它只会进一步增加肾上腺素的水平。

So this idea that we can actually control our body with our mind, and to some extent, our mind with our body, that's absolutely true.

因此，我们实际上可以用我们的思想来控制我们的身体，并且在某种程度上，我们的思想可以用我们的身体来控制，这是绝对正确的。

And this is one of the tools that I find particularly useful anytime I want to overcome that wall of resistance to not doing the physical exercise that I know I and basically all of us should be doing.

这是我发现每当我想要克服不做我知道我和基本上我们所有人都应该做的体育锻炼的阻力时特别有用的工具之一。

I'd like to take a quick break and thank one of our sponsors, Function.

我想稍微休息一下，并感谢我们的赞助商之一 Function。

I recently became a Function member after searching for the most comprehensive approach to lab testing.

在寻找最全面的实验室测试方法后，我最近成为了 Function 成员。

While I've long been a fan of blood testing, I really wanted to find a more in-depth program for analyzing blood, urine, and saliva to get a full picture of my heart health, my hormone status, my immune system regulation, my metabolic function, my vitamin and mineral status, and other critical areas of my overall health and vitality.

虽然我长期以来一直热衷于血液检测，但我真的很想找到一个更深入的程序来分析血液、尿液和唾液，以全面了解我的心脏健康状况、我的激素状态、我的免疫系统调节、我的代谢功能、我的维生素和矿物质状态以及我整体健康和活力的其他关键领域。

Function not only provides testing of over 100 biomarkers key to physical and mental health, but it also analyzes these results and provides insights from top doctors on your results.

Function 不仅提供对身心健康至关重要的 100 多种生物标志物的测试，还分析这些结果并提供顶级医生对结果的见解。

For example, in one of my first tests with Function, I learned that I had too high levels of mercury in my blood.

例如，在我第一次使用 Function 进行测试时，我发现我的血液中汞含量过高。

This was totally surprising to me.

这让我完全惊讶。

I had no idea prior to taking the test.

参加考试之前我不知道。

Function not only helped me detect this, but offered medical doctor-informed insights on how to best reduce those mercury levels, which included limiting my tuna consumption, because I had been eating a lot of tuna, while also making an effort to eat more leafy greens and supplementing with NAC, N-acetylcysteine, both of which can support glutathione production and detoxification and worked to reduce my mercury levels.

功能不仅帮助我发现了这一点，而且还为我提供了如何最好地降低汞含量的医生知情见解，其中包括限制我的金枪鱼消费，因为我一直在吃大量金枪鱼​​，同时还努力多吃绿叶蔬菜并补充 NAC、N-乙酰半胱氨酸，这两者都可以支持谷胱甘肽的产生和解毒，并有助于降低我的汞含量。

Comprehensive lab testing like this is so important for health, and while I've been doing it for years, I've always found it to be overly complicated and expensive.

像这样的综合实验室测试对健康非常重要，虽然我已经这样做了很多年，但我总是发现它过于复杂和昂贵。

I've been so impressed by Function, both at the level of ease of use, that is getting the test done, as well as how comprehensive and how actionable the tests are, that I recently joined their advisory board, and I'm thrilled that they're sponsoring the podcast.

Function 给我留下了深刻的印象，无论是在易用性方面，还是在完成测试方面，以及测试的全面性和可操作性方面，我最近加入了他们的顾问委员会，我很高兴他们赞助了这个播客。

If you'd like to try Function, go to functionhealth.com/huberman.

如果您想尝试 Function，请访问 functionhealth.com/huberman。

Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman Lab listeners.

Function 目前有超过 250,000 人的等待名单，但他们正在为 Huberman Lab 听众提供早期访问机会。

Again, that's functionhealth.com/huberman to get early access to Function.

同样，可以通过 functionhealth.com/huberman 提前访问 Function。

Okay, so let's think just a little bit more about how the body communicates with the brain during exercise, both in order to understand the mechanisms by which exercise improves brain health and function, but also ways that we can leverage that to improve brain health and function by using exercise.

好吧，让我们多思考一下运动过程中身体如何与大脑进行交流，不仅是为了了解运动改善大脑健康和功能的机制，也是为了了解我们如何通过运动来利用它来改善大脑健康和功能。

One of the more interesting and powerful, and indeed surprising ways that the body communicates with the brain during exercise to improve brain health, and indeed our ability to remember things and to learn, is the way that our bones, our skeleton, when they're under loads, okay, when they experience mechanical stress, not severe mechanical stress that would break them, but mechanical stress, they release hormones, in particular, something called osteocalcin.

在运动过程中，身体与大脑进行交流以改善大脑健康，以及我们记住事物和学习的能力，其中一种更有趣、更强大、更令人惊讶的方式是，我们的骨骼、我们的骨骼，当它们承受负荷时，好吧，当它们经历机械应力时，不是会破坏它们的严重机械应力，而是机械应力，它们会释放激素，特别是一种叫做骨钙素的激素。

Now, you might be thinking, "Wait, the bones release hormones?" Yes, your bones release hormones, one of which is called osteocalcin.

现在，您可能会想，“等等，骨头会释放激素？”是的，您的骨骼会释放激素，其中一种称为骨钙素。

Osteocalcin is an incredible molecule.

骨钙素是一种令人难以置信的分子。

Animal studies that were done mainly at Columbia School of Medicine, but later, also at Columbia and elsewhere in humans have shown that osteocalcin is released from the bones during exercise, both in mice and in humans, travels to the brain, so it can cross the blood-brain barrier, and there it can encourage the growth of neurons and their connections within the hippocampus, an area of the brain that's vitally important for the encoding of new memories.

主要在哥伦比亚医学院进行的动物研究，以及后来在哥伦比亚和其他地方进行的人类研究表明，无论是小鼠还是人类，骨钙素在运动过程中从骨骼中释放出来，进入大脑，因此它可以穿过血脑屏障，在那里它可以促进海马体中神经元及其连接的生长，海马体是大脑中对于新记忆的编码至关重要的区域。

And there are some data, not a ton, but there's some data which suggests that perhaps, I want to highlight, underscore, and boldface perhaps, can increase the number of neurons in the so-called dentate gyrus of the hippocampus to allow even better capacity for memory.

有一些数据，虽然不是很多，但有一些数据表明，也许，我想强调、下划线和黑体字，可以增加所谓的海马齿状回中的神经元数量，从而获得更好的记忆能力。

Now, osteocalcin is therefore a really interesting molecule, right?

现在，骨钙素是一个非常有趣的分子，对吗？

Comes from bones, travels to the brain, improves functioning of the hippocampus, which is important for learning and memory.

来自骨骼，进入大脑，改善海马体的功能，这对学习和记忆很重要。

That's amazing.

太棒了。

And it does so in part through the actions of something that most of you perhaps have heard of, which is called BDNF, or brain-derived neurotrophic factor.

它在一定程度上是通过你们大多数人可能都听说过的某种物质的作用来实现的，这种物质被称为 BDNF，或脑源性神经营养因子。

Now, it's very important for us to understand that any time we hear about exercise increases a growth factor, and by the way, exercise increases brain-derived neurotrophic factor, it increases growth factors that cause the growth of endothelial cells, so blood vessels, we'll talk more about that in a moment, and it increases nerve growth factor.

现在，我们必须明白，任何时候我们听到运动都会增加生长因子，顺便说一句，运动会增加脑源性神经营养因子，它会增加导致内皮细胞和血管生长的生长因子，我们稍后会详细讨论它，它会增加神经生长因子。

It's not just BDNF.

这不仅仅是 BDNF。

There are lots of different growth factors, a few of which, NGF and BDNF, act on neurons, and other growth factors that act on endothelial cells, vasculature.

有许多不同的生长因子，其中一些 NGF 和 BDNF 作用于神经元，而其他生长因子则作用于内皮细胞、脉管系统。

It seems that a lot of the effects of BDNF on the brain that are caused by doing exercise and that benefit us in terms of short and long-term memory, our ability to encode new things and remember them for long periods of time, to resist age-related degeneration, because that's the case indeed, that our hippocampus decreases in volume over time as we age, just naturally, even in somebody that doesn't have Alzheimer's dementia, and exercise can adjust the slope of that decline significantly, provided there's enough exercise and the appropriate exercise.

BDNF 对大脑的许多影响似乎是由锻炼引起的，这些影响对我们的短期和长期记忆、我们编码新事物并长期记住它们的能力、抵抗与年龄相关的退化方面都有好处，因为事实确实如此，随着我们年龄的增长，我们的海马体体积会自然地减少，即使对于没有阿尔茨海默氏痴呆症的人来说也是如此，而运动可以显着调整这种下降的斜率，只要有足够的运动和适当的锻炼。

I don't think all, but many of the effects of BDNF appear to be mediated by osteocalcin.

我不认为所有的作用，但 BDNF 的许多作用似乎都是由骨钙素介导的。

What this means is that any exercise program that's designed not just to benefit our body, but also our brain health and performance, should do something to load the skeleton in some sort of impactful way that causes the release of osteocalcin.

这意味着任何旨在不仅有益于我们的身体，而且有益于我们的大脑健康和表现的锻炼计划，都应该以某种有效的方式对骨骼施加负荷，从而导致骨钙素的释放。

Now, unfortunately, there has not been a systematic exploration of the specific types of exercise that best cause the release of osteocalcin in humans.

不幸的是，现在还没有对最能引起人体骨钙素释放的特定运动类型进行系统探索。

But based on what we understand about how osteocalcin is made and released, it seems reasonable to assume and reasonable to employ some exercise within your weekly exercise that involves jumping of some sort, in particular, jumping where you have to control the eccentric or landing portion of that jump.

但根据我们对骨钙素如何产生和释放的了解，似乎可以合理地假设并在每周锻炼中进行一些涉及某种跳跃的运动，特别是在必须控制跳跃的偏心或着陆部分的地方进行跳跃。

Now, I'm certainly not the first to talk about this.

现在，我当然不是第一个谈论这个问题的人。

It's been discussed in a different context.

这是在不同的背景下讨论的。

That is, jumping and landing has been discussed in a different context, namely by Peter Attia and others, who have talked about the fact that as people age, one of the primary causes of mortality are the infections and the lack of mobility caused by falls that people generally have when they're going downstairs or down things.

也就是说，彼得·阿提亚（Peter Attia）等人在不同的背景下讨论了跳跃和着陆，他们谈到了这样一个事实：随着人们年龄的增长，死亡的主要原因之一是感染和人们在下楼或下东西时通常会跌倒而导致的行动不便。

Stepping down is a common source of falls.

下台是跌倒的常见原因。

Falls are a common source of breaking things.

跌倒是造成物品损坏的常见原因。

Breaking things is a common source of inactivity, and inactivity is a common source of infections and other things that lead to earlier mortality.

打碎东西是不活动的常见原因，而不活动又是感染和其他导致早期死亡的常见原因。

What this means for all of us, young, middle-aged, and old, is that we should include some form of jumping in our weekly exercise.

这对我们所有人，无论年轻、中年还是老年人来说意味着我们应该在每周的锻炼中加入某种形式的跳跃。

Now, you could imagine doing that within your high-intensity interval training, provided you can do it safely and not get injured.

现在，您可以想象在高强度间歇训练中这样做，前提是您可以安全地进行并且不会受伤。

But this is also a call for all of us to think about including, say, some jumping rope.

但这也呼吁我们所有人都考虑一下，比如跳绳。

And if you're going to jump rope, maybe not just jumping a centimeter off the ground to be able to just consistently skip along, but maybe doing some high knees, maybe doing some double unders, if you can do those.

如果你要跳绳，也许不仅仅是从离地跳一厘米才能持续地跳下去，还可以做一些高抬膝动作，也许做一些双下蹲动作，如果你能做到的话。

Perhaps doing some box jumps, so jumping off boxes of different heights.

也许会做一些箱子跳跃，从不同高度的箱子上跳下来。

Again, what you can do safely without getting injured, no doubt is going to provide load to the skeleton.

再说一次，你可以安全地做而不受伤的事情，毫无疑问会为骨骼提供负载。

I guess unless you're doing it underwater in outer space, it's hard to imagine how it wouldn't.

我想除非你是在外太空的水下做这件事，否则很难想象它会怎样。

And that seems to me like the most direct way to employ this osteocalcin pathway.

在我看来，这似乎是利用骨钙素途径的最直接方法。

This pathway from the bones to the brain and neurogenesis in the hippocampus, I do believe is likely to underlie a lot of the enhancement of learning and memory that's seen in terms of the chronic effects of exercise on brain health and brain function over time.

我确实相信，这种从骨骼到大脑和海马体神经发生的途径可能是学习和记忆能力增强的基础，随着时间的推移，运动对大脑健康和大脑功能的慢性影响可以看出。

That is, not just the things that exercise does via arousal in the minutes and hours after exercise, but the way that exercise can improve literally the size and structure of one of the most critical structures in our brain that's responsible for learning and memory, the hippocampus.

也就是说，运动不仅可以通过运动后几分钟和几小时内的唤醒来实现，而且还可以改善我们大脑中负责学习和记忆的最关键结构之一——海马体的大小和结构。

And of course, there are a lot of other ways that the body communicates with the brain.

当然，身体与大脑沟通还有很多其他方式。

We definitely don't have time to go through all of them, but it's worth thinking about a few of them logically, just in terms of listing them off and thinking about how they might communicate with the brain to improve brain health and longevity.

我们绝对没有时间仔细研究所有这些，但值得从逻辑上思考其中的一些，只是将它们列出并思考它们如何与大脑沟通以改善大脑健康和寿命。

When you exercise, you utilize fuel differently, depending on whether or not you're relying on glycogen or fatty acids, and of course, it's going to depend on how long you've been exercising and the type of exercise and what you're using for fuel, literally the foods you eat, et cetera.

当你锻炼时，你使用的燃料会有所不同，具体取决于你是否依赖糖原或脂肪酸，当然，这取决于你锻炼了多长时间、锻炼的类型以及你使用的燃料，实际上是你吃的食物，等等。

We don't have time to go into all of that, but get this, turns out that there are liver-to-brain neural pathways.

我们没有时间详细讨论所有这些，但事实证明，存在肝脏到大脑的神经通路。

So your liver can communicate with neurons and other cells in your brain, including the glial cells, the cells that are important for regulating energy metabolism and a bunch of other things, too.

因此，您的肝脏可以与大脑中的神经元和其他细胞进行通信，包括神经胶质细胞，这些细胞对于调节能量代谢和许多其他细胞很重要。

Your liver can communicate to your brain both through neural pathways and by releasing things into your bloodstream that then communicate to your brain, "Oh, the body is using a different source of fuel.

您的肝脏可以通过神经通路和通过将物质释放到您的血液中来与您的大脑进行交流，然后向您的大脑进行交流，“哦，身体正在使用不同的燃料来源。

It's been using different sources or combinations of fuels for the last 20 minutes.

过去 20 分钟它一直在使用不同的来源或燃料组合。

Maybe you should adjust your brain state in order to be able to cope with that or in response to that." And of course, there are other organs in the body that are communicating with the brain also.

也许你应该调整你的大脑状态，以便能够应对或做出反应。”当然，身体中还有其他器官也与大脑进行通信。

Your diaphragm, for instance, is communicating with your brain through indirect pathways about how you're breathing during exercise.

例如，你的横膈膜通过间接途径与你的大脑沟通你在运动过程中的呼吸方式。

And of course, your brain is controlling your diaphragm, too, via a number of stations, including the pathway that includes the phrenic nerve, which controls the diaphragm.

当然，您的大脑也通过许多站点控制您的膈肌，包括控制膈肌的膈神经通路。

The point here is that once you start exercising, of course, that has an impact on the organs in your body.

这里的要点是，一旦你开始锻炼，当然会对你身体的器官产生影响。

They change the way that they're functioning.

他们改变了运作方式。

Your heart, your liver, your adrenals, your skeleton, literally your bones, and of course, your muscles, and they are releasing things that impact brain function either directly or indirectly.

你的心脏、你的肝脏、你的肾上腺、你的骨骼，实际上是你的骨头，当然还有你的肌肉，它们正在释放直接或间接影响大脑功能的物质。

Once you start thinking about exercise in that context, even if we don't parse each and every one of those pathways individually, you can start thinking about exercise as a multifactorial way of enhancing and changing brain activity so that it positions it to learn better in the subsequent hours and days, as well as modifying areas of the brain like the hippocampus by making certain brain areas literally bigger, more powerful at engaging the sorts of things that they do, in the case of the hippocampus, learning, in the case of the prefrontal cortex, context-dependent decision making, updating strategies, these sorts of things.

一旦你开始在这种背景下思考锻炼，即使我们不单独解析每一个途径，你也可以开始将锻炼视为一种增强和改变大脑活动的多因素方式，以便它能够在接下来的几个小时和几天里更好地学习，以及通过使某些大脑区域变得更大，更强大地参与它们所做的事情来改变像海马体这样的大脑区域，就海马体而言，学习，就前额叶而言皮层、上下文相关的决策、更新策略等等。

And generally speaking, exercise causes the release of things like BDNF, brain-derived neurotrophic factor, and nerve growth factor that enhance the health and stability of existing neuron connections.

一般来说，运动会导致 BDNF、脑源性神经营养因子和神经生长因子等物质的释放，从而增强现有神经元连接的健康和稳定性。

And something that is very rarely, if ever, discussed publicly, not because it's some sort of secret that people want to keep, but I just don't hear it discussed, is that BDNF is an activity-dependent molecule.

很少（如果有的话）公开讨论的事情是，BDNF 是一种活性依赖性分子，这不是因为人们想要保守某种秘密，而是我只是没有听到讨论。

It's a molecule that can serve to stabilize and enhance the growth of neurons, keep their connections in place, grow new connections, and it does so when neurons are active.

它是一种分子，可以稳定和增强神经元的生长，保持它们的连接，生长新的连接，并且当神经元活跃时它就会这样做。

So the point is that BDNF has to be released in order for that to happen, but the release of BDNF itself is activity dependent, and it acts best on neurons that are already active.

因此，关键是 BDNF 必须被释放才能实现这一点，但 BDNF 本身的释放依赖于活动，并且它对已经活跃的神经元作用最好。

So if ever there was a mechanism that could explain why it is that people that exercise regularly seem to maintain healthier brains into later life, it's that one.

因此，如果有一种机制可以解释为什么经常锻炼的人似乎能在晚年保持更健康的大脑，那就是这个机制。

It's that BDNF is activity dependent.

BDNF 是活动依赖性的。

And when I say activity dependent, I mean the electrical activity of neurons is what causes the release of BDNF.

当我说活动依赖性时，我的意思是神经元的电活动是导致 BDNF 释放的原因。

And then once BDNF is released, it has the best opportunity to stabilize and enhance the growth of existing neurons if those other neurons are already active.

一旦 BDNF 被释放，如果其他神经元已经活跃，它就有最好的机会稳定和增强现有神经元的生长。

Now, if we were to list off all the different pathways and mechanisms by which exercise improves brain health and performance, it would be a list of probably, I don't know, somewhere between 40 and 100 different molecular pathways, and probably, I don't know, somewhere between 12 and 20 different anatomical pathways.

现在，如果我们要列出运动改善大脑健康和表现的所有不同途径和机制，我不知道，这可能是 40 到 100 种不同分子途径的列表，我不知道，可能是 12 到 20 种不同解剖学途径。

And we certainly don't have time for all that.

我们当然没有时间做这一切。

I don't think that's what you're interested in.

我认为这不是你感兴趣的。

I've tried to just highlight some of the key ones today.

今天我试图强调一些关键问题。

One additional one that I'd like to highlight is the lactate pathway or the impact of lactate when we exercise.

我想强调的另一件事是乳酸途径或运动时乳酸的影响。

This is getting discussed more and more these days on podcasts and elsewhere.

这些天在播客和其他地方越来越多地讨论这个问题。

One interesting finding, for instance, is that lactate is what's produced when we exercise intensely.

例如，一项有趣的发现是，乳酸是我们剧烈运动时产生的。

Our muscles produce lactate, and lactate is a very powerful appetite suppressant.

我们的肌肉会产生乳酸，而乳酸是一种非常强大的食欲抑制剂。

Now, some of you may be saying, "When I exercise hard, I get really, really hungry." Well, that may be true, but it's also true that if you exercise really, really hard and then you hydrate well and you wait a little while, oftentimes that hunger will subside.

现在，你们中的一些人可能会说：“当我努力锻炼时，我真的非常非常饿。”嗯，这可能是真的，但如果你真的非常努力地锻炼，然后补充充足的水分，再等一会儿，饥饿感通常就会消退。

I'm not saying that you should starve yourself after exercise.

我并不是说运动后你应该挨饿。

Fuel as needed for you.

根据您的需要加油。

If you're an intermittent faster, do that thing.

如果你间歇性地跑得更快，那就这么做吧。

If you like to eat right after you exercise, do that.

如果你想在运动后立即吃东西，那就这样做吧。

Do what's best for you, but understand that lactate has powerful effects on our appetite because why?

做对你最有利的事情，但要了解乳酸对我们的食欲有强大的影响，为什么呢？

Because lactate has powerful effects not just on our body, but on our brain, and it is able to impact the activity of neurons in our so-called hypothalamus, a little marble-sized region above the roof of our mouth that contains some of the neurons that control our appetite and our degree of satiety.

因为乳酸不仅对我们的身体有强大的影响，而且对我们的大脑也有强大的影响，它能够影响我们所谓的下丘脑中神经元的活动，下丘脑是我们口腔顶部上方一个大理石大小的区域，其中包含一些控制我们食欲和饱腹感的神经元。

So the point here is that lactate is a molecule produced in the body that can actually signal to the brain.

所以这里的要点是，乳酸是体内产生的一种分子，实际上可以向大脑发出信号。

Most of you perhaps have heard that lactate can be used as a fuel for neurons.

你们中的大多数人可能听说过乳酸可以用作神经元的燃料。

During exercise, lactate is the preferred fuel for neurons under most circumstances, especially under circumstances of intense exercise, that spares glucose for other things, including for cognitive work later on.

在运动过程中，在大多数情况下，尤其是在剧烈运动的情况下，乳酸是神经元的首选燃料，这样可以节省葡萄糖用于其他事情，包括随后的认知工作。

This is perhaps one of the reasons why when people do intense exercise, provided it's not too long and too intense, and then you go to learn something, you have enhanced focus.

这也许就是为什么当人们进行剧烈运动时，只要不是太长、太剧烈，然后你去学习一些东西，你的注意力就会增强的原因之一。

It's because of the arousal we've been talking about all along today, but it's also because we believe that there's glucose, there's fuel that's been spared that then can be used by the neurons because during the exercise, you weren't using quite as much glucose, you were using lactate.

这是因为我们今天一直在谈论的唤醒，但也是因为我们相信有葡萄糖，有多余的燃料可以被神经元使用，因为在运动过程中，你没有使用那么多的葡萄糖，你使用的是乳酸。

Now, lactate is also a stimulus for something called the blood-brain barrier, which is made up of endothelial cells, specialized endothelial cells that act as a barrier so that certain things, in particular large molecules, can't cross from the body into the brain.

现在，乳酸也是血脑屏障的刺激物，血脑屏障由内皮细胞组成，这种特殊的内皮细胞充当屏障，使某些物质，特别是大分子，无法从身体进入大脑。

Lactate stimulates the release of something called VEGF, V-G-E-F, which is basically an endothelial growth factor that promotes the stability and growth of the blood-brain barrier.

乳酸会刺激 VEGF、V-G-E-F 的释放，它基本上是一种内皮生长因子，可促进血脑屏障的稳定性和生长。

This is very important in the context of brain health and longevity, and longevity in particular, because one of the major features of age-related cognitive decline and one that's greatly exacerbated in Alzheimer's is a breakdown of the blood-brain barrier.

这对于大脑健康和长寿，特别是长寿来说非常重要，因为与年龄相关的认知能力下降的主要特征之一是血脑屏障的破坏，而阿尔茨海默病的情况会大大加剧。

So the integrity, the structure, and function of the blood-brain barrier is something that's very important and related to brain health.

因此，血脑屏障的完整性、结构和功能非常重要，与大脑健康相关。

And exercise that's intense enough to produce lactate Causes the increase in VEGF that acts on and within the endothelial cells to improve the integrity of the blood-brain barrier.

强度足以产生乳酸的运动会导致作用于内皮细胞和内皮细胞的 VEGF 增加，从而改善血脑屏障的完整性。

And because I mentioned the astrocytes earlier, and because I did my postdoc with somebody that was sort of famous for popularizing the study of astrocytes when no one else wanted to study the astrocytes.

因为我之前提到过星形胶质细胞，也因为我和一位因推广星形胶质细胞研究而闻名的人一起做博士后，而当时没有人愿意研究星形胶质细胞。

Now everybody studies the astrocytes.

现在大家都在研究星形胶质细胞。

But I have to mention something about astrocytes, which, no, they're not just a support cell.

但我必须提到一些关于星形胶质细胞的事情，不，它们不仅仅是一个支持细胞。

Certain types of cells in the brain are called glia.

大脑中某些类型的细胞称为神经胶质细胞。

The glia come in multiple forms, oligodendrocytes in the periphery, they're called Schwann cells, but then you also have astrocytes.

神经胶质细胞有多种形式，少突胶质细胞位于外围，它们被称为雪旺细胞，但也有星形胶质细胞。

And astrocytes sit around the synapse, they ensheathe synapses.

星形胶质细胞位于突触周围，它们包裹着突触。

Remember, synapses are the communication points between neurons.

请记住，突触是神经元之间的通信点。

And the astrocytes are beautifully positioned to read out the amount of activity that's occurring between neurons and produce fuel for those neurons.

星形胶质细胞的位置非常好，可以读出神经元之间发生的活动量，并为这些神经元产生燃料。

So the astrocytes mainly use glucose for fuel, but they can produce lactate.

因此星形胶质细胞主要使用葡萄糖作为燃料，但它们可以产生乳酸。

So again, we have this activity-dependent phenomenon.

因此，我们再次出现了这种依赖活动的现象。

That is, when certain neurons are very, very active, the astrocytes are able to produce more lactate.

也就是说，当某些神经元非常非常活跃时，星形胶质细胞能够产生更多的乳酸。

The neurons can use lactate, spares glucose, and a bunch of great things happen.

神经元可以使用乳酸，节省葡萄糖，然后就会发生很多伟大的事情。

When I say great things happen, I mean in the context of the ways that exercise can improve brain function, because those elevated levels of lactate in turn also increase BDNF.

当我说伟大的事情发生时，我指的是运动可以改善大脑功能，因为乳酸水平升高反过来也会增加 BDNF。

We already talked about the blood-brain barrier.

我们已经讨论过血脑屏障。

Basically, the muscles producing lactate is terrific, but the astrocytes producing lactate for the neurons to feed on is also terrific because lactate can be used as a fuel, and it triggers all these downstream or subsequent mechanisms, including BDNF.

基本上，产生乳酸的肌肉很棒，但产生乳酸供神经元进食的星形胶质细胞也很棒，因为乳酸可以用作燃料，并且它会触发所有这些下游或后续机制，包括 BDNF。

So basically what we're talking about is the lots and lots of ways that exercise improves brain health in the long term, BDNF, brain plasticity, stability of synapses, and so forth.

所以基本上我们谈论的是锻炼从长远来看改善大脑健康的很多很多方法、脑源性神经营养因子、大脑可塑性、突触稳定性等等。

Maybe even new neurons.

甚至可能有新的神经元。

Maybe.

或许。

Not a lot of evidence for that in humans yet, frankly, but maybe.

坦率地说，在人类中还没有很多证据证明这一点，但也许吧。

And exercise can improve brain function in the short term through mechanisms of arousal, but also through alternate fuel usage, such as lactate from the body and from cells within the brain that we call the astrocytes, and the release of all sorts of other things, IGF-1 to promote more vasculature, and on and on and on.

运动可以通过唤醒机制在短期内改善大脑功能，还可以通过替代燃料的使用，例如来自身体和大脑内细胞（我们称为星形胶质细胞）的乳酸，以及释放各种其他物质，IGF-1以促进更多的脉管系统，等等。

It's really quite beautiful, the sort of wave front of molecules and neural pathways that's initiated when we exercise, provided we exercise intensely enough.

它真的非常漂亮，是我们运动时启动的那种分子和神经通路的波前，只要我们运动得足够剧烈。

So this is a double and triple call for including at least some high-intensity interval training, VO2 max type training each week, as well as doing resistance training.

因此，这是双重和三重呼吁，要求至少包括一些高强度间歇训练、每周最大摄氧量训练以及阻力训练。

And of course, the long duration cardiovascular training, the sort of 30 or 45 or 60 minute or maybe even two-hour Zone 2 type stuff.

当然，还有长时间的心血管训练，比如 30 或 45 或 60 分钟，甚至可能是 2 小时的 2 区类型的训练。

You can look up Zone 2, but it's basically a level of cardiovascular training that still allows you to talk, but were you to go any more intensely, you wouldn't be able to complete sentences.

你可以查一下2区，但它基本上是一个心血管训练水平，仍然可以让你说话，但如果你再激烈一点，你就无法完成句子。

That Zone 2 training, of course, is going to be very powerful for the health and integrity of the cardiovascular system that's going to allow for the delivery of all these molecules and, of course, the delivery of blood flow itself to the brain because cerebral blood flow is central to brain function.

当然，2 区训练对于心血管系统的健康和完整性非常有效，心血管系统可以输送所有这些分子，当然还有将血流本身输送到大脑，因为脑血流是大脑功能的核心。

Okay, so if you're right at the threshold of about to be overwhelmed by the number of different mechanisms by which exercise improves brain function and health, we're not going to add any more mechanisms.

好吧，如果你即将被锻炼改善大脑功能和健康的不同机制所淹没，那么我们不会添加任何更多的机制。

We are, however, going to talk about the practical steps that you can take to make sure that you're getting the most brain benefits from your exercise.

然而，我们将讨论您可以采取的实际步骤，以确保您从锻炼中获得最大的大脑益处。

Based on what we've talked about so far, as well as a broad survey of the literature, and again, it is a big literature, here are the four things that I believe everyone should be doing every single week in terms of their exercise program.

根据我们到目前为止所讨论的内容，以及对文献的广泛调查，而且这是一篇很大的文献，我认为每个人在锻炼计划方面都应该每周做四件事。

Now, we've talked a lot about exercise on this podcast before.

现在，我们之前在这个播客上讨论过很多关于锻炼的内容。

I can summarize the very, very top contour of what my takeaway is from the literature and from discussions with experts such as Dr. Andy Galpin and others, which is, I believe that everybody should include both resistance training, could be body weight, free weights, machines, some combination of those, as well as cardiovascular training each week, and that the cardiovascular training should include both high-intensity interval training at least once per week and some so-called long slow distance training or Zone 2 type training each week.

我可以从文献以及与安迪·加尔平博士等专家的讨论中总结出我的要点，那就是，我相信每个人都应该包括阻力训练，可以是自重训练、自由重量训练、器械训练、这些训练的某种组合，以及每周的心血管训练，并且心血管训练应该包括每周至少一次的高强度间歇训练和一些所谓的长距离慢距离训练或每周 2 区类型训练。

So presumably, most of you are doing some form of that.

所以想必你们大多数人都在做某种形式的事情。

So maybe you're doing more cardio than resistance training.

所以也许你做的有氧运动多于阻力训练。

Maybe you're doing more resistance training than cardio.

也许您进行的阻力训练多于有氧运动。

If you're interested in a zero cost program where you can start to sculpt out an idealized program for you, but you want to start with a kind of general template, we have a newsletter that you can access at hubermanlab.com, zero cost.

如果您对零成本计划感兴趣，您可以开始为您制定理想化的计划，但您想从一种通用模板开始，我们有一份时事通讯，您可以在 hubermanlab.com 上零成本访问。

You don't even have to sign up to access it, although if you want to sign up for the newsletter, that could be valuable to you, too.

您甚至不必注册即可访问它，但如果您想注册新闻通讯，这对您也很有价值。

Completely zero cost.

完全零成本。

You can go to hubermanlab.com, go to Newsletter, scroll down to Foundational Fitness Protocol.

您可以访问 hubermanlab.com，进入时事通讯，向下滚动到基础健身协议。

It describes the program that I've been following essentially for 30 plus years.

它描述了我 30 多年来一直关注的计划。

And again, it's about three cardiovascular training sessions per week, three resistance training sessions per week.

再说一遍，每周大约有 3 次心血管训练，每周 3 次阻力训练。

The cardiovascular training ranges in time from about 12 minutes and then a longer 60-minute session.

心血管训练的时间范围从大约 12 分钟到更长的 60 分钟。

The resistance training is generally 45 to 75 minutes, so on average, about an hour.

阻力训练一般为45至75分钟，所以平均约为一个小时。

And it might sound like a lot, but when you look at that Foundational Fitness Protocol, what you realize is that some of the workouts are really, really short.

听起来可能很多，但是当您查看基础健身协议时，您会意识到有些锻炼确实非常短。

Some of them are a little bit longer.

其中一些有点长。

None of them are longer than an hour.

它们都不超过一个小时。

So it's pretty reasonable to do.

所以这样做是相当合理的。

And I certainly did it while working, well, to be frank, extremely long hours for many, many years.

当然，我是在工作的时候做到的，坦率地说，工作时间非常长，持续了很多很多年。

So provided your sleep is intact and other areas of your life are dialed in with stress, et cetera, it should be doable for most everybody.

因此，只要你的睡眠完好无损，并且你生活的其他方面受到压力等等，这对大多数人来说都是可行的。

But modify it according to what you need.

但根据你的需要修改它。

Or if you're doing something completely different, more power to you.

或者，如果你正在做一些完全不同的事情，那就会给你更多的力量。

I just want you to know that's available as a zero-cost resource if you want to check it out.

我只是想让您知道，如果您想查看的话，可以作为零成本资源使用。

With all of that said, whatever exercise you happen to be doing or you happen to be planning, I do believe it should include four things specifically to improve brain health and performance.

综上所述，无论您正在做什么或正在计划进行什么锻炼，我确实认为它应该包括四件事，专门用于改善大脑健康和表现。

Although these four things will also benefit you at the level of your bodily health, no doubt.

尽管毫无疑问，这四件事也会对您的身体健康有益。

The first thing is to include at least One workout per week that is of a long slow distance nature.

第一件事是每周至少进行一次长距离、慢距离的锻炼。

So zone two type cardio, maybe you get a little bit up into zone three, but basically jogging, swimming, rowing, any activity that you can carry out consistently for 45 to 75 minutes without getting injured, right?

所以第二区类型的有氧运动，也许你会进入第三区，但基本上是慢跑、游泳、划船，任何你可以持续进行 45 到 75 分钟而不受伤的活动，对吧？

People always say, "Well, do I have to run?" No. If you don't like running and running's too hard on your body or you'll get injured, then do something else.

人们总是说：“好吧，我必须跑步吗？”不。如果你不喜欢跑步，而且跑步对你的身体来说太辛苦，否则你会受伤，那就做点别的事情吧。

Maybe you do the rower, maybe you ride a stationary bike, maybe you ride a road bike.

也许您会划船，也许您骑固定自行车，也许您骑公路自行车。

For me, it's jogging generally or hiking with a weight vest.

对我来说，通常是慢跑或穿着负重背心徒步旅行。

Those are the things that I enjoy and that I can do without getting injured, but for other people, it's a different exercise.

这些是我喜欢的事情，而且我可以在不受伤的情况下做这些事情，但对于其他人来说，这是一种不同的练习。

But at least one long slow distance training session per week is going to be very beneficial for brain health because of the way that it impacts cerebral blood flow and endothelial health, and basically the way that cardiovascular health improves brain function at the level of blood flow, fuel delivery, et cetera.

但每周至少进行一次长距离慢速训练对大脑健康非常有益，因为它会影响脑血流量和内皮健康，而且心血管健康基本上会在血流量、燃料输送等方面改善大脑功能。

The second thing is to include at least one workout per week that's of the so-called high intensity interval training type.

第二件事是每周至少进行一次所谓的高强度间歇训练类型的锻炼。

Now, there are a lot of different types of high intensity interval training out there.

现在，有很多不同类型的高强度间歇训练。

In fact, Dr. Andy Galpin says we'll hear about, say like, the four by four by four protocol, right?

事实上，安迪·加尔平博士说我们会听到四乘四乘四协议，对吗？

Four minutes of going as hard as you can for four minutes, basically where there's no variation in the intensity through that whole four minutes.

四分钟，尽可能努力地进行四分钟，基本上在整个四分钟内强度没有变化。

You're going hard the whole four minutes, but only as hard as you can for the entire four minutes, then resting four minutes and then repeating that four by four cycle four times.

你在整个四分钟内都在努力，但在整个四分钟内只能尽你所能，然后休息四分钟，然后重复四乘四的循环四次。

Okay, so that's one way to do it.

好的，这是一种方法。

But Dr. Andy Galpin would be the first to tell you that you'd probably also get great results from a three by three by four type of workout, or a six by six by six type of workout.

但安迪·加尔平博士会第一个告诉您，您也可能从三乘三四类型的锻炼或六乘六乘六类型的锻炼中获得很好的效果。

Although for many people, that's going to be too much and too intense.

尽管对于很多人来说，这会太多、太激烈。

Or if you're me and you prefer a high intensity interval training session that is more like a two minutes on as hard as you can go for two minutes, and then rest for, say, three to four minutes, and then repeat maybe four times, maybe five times, well, then do that.

或者，如果你是我，你更喜欢高强度间歇训练，更像是两分钟，尽你所能，持续两分钟，然后休息，比如说三到四分钟，然后重复也许四次，也许五次，好吧，然后就这样做。

I have a high intensity interval training session that I do when I'm very limited on time, which involves getting on the AirDyne bike.

当我的时间非常有限时，我会进行高强度间歇训练，其中包括骑上 AirDyne 自行车。

They sometimes call the assault bike.

他们有时称之为突击自行车。

There's a lot of resistance.

有很多阻力。

It has that fan, which I always thought was to cool me off, but then once I actually got on one and started riding, I realized that that's to provide resistance.

它有那个风扇，我一直以为它可以给我降温，但当我真正骑上风扇并开始骑行时，我意识到这是为了提供阻力。

But basically, if I'm limited on time, I'll hop on there, I'll pedal for about a minute or two, just kind of warm up, and then I'll go all out for a minute, rest for 30 seconds, all out for a minute, rest for 30 seconds.

但基本上，如果我时间有限，我会跳上那里，踩踏板大约一两分钟，只是热身，然后我会全力以赴一分钟，休息 30 秒，全力以赴一分钟，休息 30 秒。

The first three or four of those cycles, feeling pretty good.

前三四个周期，感觉还不错。

By the seventh and eighth one, I'm praying.

到第七和第八天时，我正在祈祷。

And generally, when one finishes that type of workout, your heart rate is very, very elevated.

一般来说，当一个人完成这种类型的锻炼时，你的心率会非常非常升高。

Now, I don't tend to track my heart rate during exercise.

现在，我不倾向于在运动期间跟踪我的心率。

Perhaps I should, but I don't like to get too weighed down with technology when I exercise.

也许我应该这样做，但我不喜欢在锻炼时受到科技的太大压力。

I like to go more on feel.

我更喜欢走感觉。

That's just me.

这就是我。

I find that my heart rate is extremely high right as I get off that thing, but five minutes later, it's back to baseline.

我发现当我从那东西上下来时我的心率非常高，但五分钟后，它又回到了基线。

And I certainly feel energized after doing that to go do some cognitive work, to shower up and to head to work, that sort of thing.

做完这些之后，我当然会感到精力充沛，去做一些认知工作，洗澡，去上班，诸如此类的事情。

So pick a high intensity interval training session that you can do at least once per week and that works for you.

因此，选择每周至少一次且适合您的高强度间歇训练课程。

And again, it's really important to pick a form of exercise for the high intensity interval training that you can do without getting injured.

再说一次，选择一种可以在不受伤的情况下进行高强度间歇训练的运动方式非常重要。

This is so important.

这非常重要。

One way to really limit your brain health and bodily health is to get injured and to not be able to exercise.

真正限制大脑健康和身体健康的一种方法是受伤并且无法锻炼。

In a few minutes, I'll tell you about what happens when you don't exercise for a certain duration and how that negatively impacts your brain health, and it's not that long before that starts to happen.

几分钟后，我将告诉您当您在一定时间内不锻炼时会发生什么，以及这会对您的大脑健康产生怎样的负面影响，而且不久之后这种情况就会开始发生。

But in the meantime, the first was long slow distance or so-called zone two.

但与此同时，第一个是长距离慢距离或所谓的第二区。

So we could call that LSD, not the psychedelic, but long slow distance exercise.

所以我们可以称之为LSD，不是迷幻药，而是长距离慢距离运动。

Second was high intensity interval training, or H-I-I-T, or HIIT.

其次是高强度间歇训练，或 H-I-I-T，或 HIIT。

The third would be TUT, T-U-T, time under tension.

第三个是TUT，T-U-T，紧张的时间。

If you're doing resistance training, and I do believe everybody should be doing resistance training, there are a near infinite number of different ways to do resistance training, as you well know.

如果您正在进行阻力训练，并且我确实相信每个人都应该进行阻力训练，那么正如您所知，进行阻力训练的不同方法几乎有无数种。

You can move the weight ballistically, you can control the eccentric, you can do any number of different things, but some proportion of the exercises that you do during your resistance training during the week should include time under tension training, where you're really emphasizing the contraction of the muscles, the slow lowering of the weight, as well as the lifting of the weight, contracting the muscles as hard as you can.

你可以弹道地移动重物，你可以控制偏心，你可以做任何数量的不同的事情，但是你在一周的阻力训练中进行的一定比例的练习应该包括紧张训练的时间，在这种训练中你真正强调肌肉的收缩，缓慢地降低重量，以及举起重量，尽可能地收缩肌肉。

And this is really to emphasize the nerve to muscle pathways and the way that time under tension promotes the release of things from muscles into the bloodstream that can positively impact the brain.

这实际上是为了强调神经到肌肉的通路，以及紧张状态下促进物质从肌肉释放到血液中的方式，从而对大脑产生积极的影响。

As well as the way that focusing your brain on exercises such that you're isolating muscles, or even if you're not doing a so-called isolation exercise, maybe you're doing a compound exercise like a dip or a squat or a deadlift, but that really concentrating on the muscles that are supposed to be managing the work and not just moving the weight, but challenging the muscles.

以及将你的大脑集中在孤立肌肉练习上的方式，或者即使你没有进行所谓的孤立练习，也许你正在做一种复合运动，如臂屈伸、深蹲或硬拉，但这真正集中在应该管理工作的肌肉上，而不仅仅是移动重量，而是挑战肌肉。

That's a very important thing.

这是一件非常重要的事情。

Challenging the muscles, using the weight, not lifting weights or moving weights.

挑战肌肉，利用重量，而不是举重或移动重物。

By focusing on time under tension, you will, of course, get benefits as it relates to hypertrophy and strength increases, in particular hypertrophy.

通过专注于紧张的时间，您当然会受益，因为它与肥大和力量增加有关，特别是肥大。

Doing time under tension requires you to engage the, what we call the upper motor neuron to lower motor neuron.

在紧张状态下做事需要你调动我们所说的上运动神经元到下运动神经元。

You have motor neurons in your cortex, you also have motor neurons in your spinal cord.

皮质中有运动神经元，脊髓也有运动神经元。

Those pathways that then go out to the muscles and control the muscles in very deliberate ways.

这些通路随后通向肌肉并以非常有意的方式控制肌肉。

And time under tension training is very beneficial for the deployment of the molecules that work both within the body, but also within the brain to support brain health and function, both in the short term and most particularly in the long term.

紧张训练的时间对于在体内和大脑内发挥作用的分子的部署非常有益，以支持大脑的健康和功能，无论是在短期内还是从长远来看。

I'd like to take a quick break and thank one of our sponsors, Maui Nui Venison.

我想稍微休息一下，并感谢我们的赞助商之一 Maui Nui Venison。

Maui Nui Venison is 100% wild harvested venison from the island of Maui, and it is the most nutrient-dense and delicious red meat available.

毛伊努伊鹿肉是 100% 来自毛伊岛的野生鹿肉，是营养最丰富、最美味的红肉。

I've spoken before on this podcast about the fact that most of us should be consuming about one gram of quality protein per pound of body weight every day.

我之前在这个播客上谈到过这样一个事实：我们大多数人每天每磅体重应该摄入大约一克优质蛋白质。

That protein provides critical building blocks for things like muscle repair and synthesis, but it also promotes overall health given the importance of muscle tissue as an organ.

这种蛋白质为肌肉修复和合成等提供了关键的组成部分，但考虑到肌肉组织作为器官的重要性，它还可以促进整体健康。

Eating enough quality protein each day is also a terrific way to stave off hunger.

每天吃足够的优质蛋白质也是消除饥饿的好方法。

One of the key things, however, is to make sure that you're getting enough quality protein without ingesting excess calories.

然而，关键的事情之一是确保您获得足够的优质蛋白质而不摄入过多的热量。

Maui Nui Venison has an extremely high quality protein per calorie ratio, so that getting one gram of quality protein per pound of body weight is both easy and doesn't cause you to ingest an excess of calories.

毛伊努伊鹿肉具有极高的优质蛋白质每卡路里比例，因此每磅体重获取一克优质蛋白质既容易又不会导致您摄入过量的卡路里。

Also, Maui Nui Venison is absolutely delicious.

另外，茂宜岛鹿肉绝对美味。

They have venison steaks, ground venison, and venison bone broth.

他们有鹿肉排、鹿肉末和鹿骨汤。

I personally like all of those.

我个人喜欢所有这些。

In fact, I probably eat a Maui Nui Venison burger pretty much every day, and occasionally I'll swap that for a Maui Nui steak.

事实上，我可能几乎每天都会吃毛伊努伊鹿肉汉堡，偶尔我会把它换成毛伊努伊牛排。

And if you're traveling a lot or you're simply on the go, they have Maui Nui Venison sticks, which have 10 grams of protein per stick at just 55 calories, and they're extremely convenient.

如果您经常旅行或者只是在旅途中，他们有 Maui Nui 鹿肉棒，每棒含有 10 克蛋白质，仅 55 卡路里，而且非常方便。

You can pretty much take them anywhere.

你几乎可以带着它们去任何地方。

Responsible population management of the axis deer on the island of Maui means they cannot go beyond a particular harvest capacity.

对毛伊岛上的轴鹿进行负责任的种群管理意味着它们不能超出特定的收获能力。

Signing up for a membership is therefore the best way to ensure access to their high-quality meat.

因此，注册会员是确保获得高品质肉类的最佳方式。

If you'd like to try Maui Nui Venison, you can go to mauinuivenison.com/huberman to get 20% off your membership or first order.

如果您想尝试 Maui Nui 鹿肉，您可以访问 mauinuivenison.com/huberman 享受会员资格或首次订单 20% 的折扣。

Again, that's mauinuivenison.com/huberman.

同样，这是 mauinuivenison.com/huberman。

Okay, so we have long slow distance, high intensity interval training, and some degree of time under tension training with resistance training.

好的，我们有长距离慢距离、高强度间歇训练，以及一定程度的紧张训练和阻力训练。

You might be asking how many sets, what proportion?

你可能会问有多少套，比例是多少？

That depends on your goals, right?

这取决于你的目标，对吗？

If you're a powerlifter and you're trying to lift bigger weights or you simply want to get stronger, you're not going to devote a lot of your training to time under tension most likely.

如果您是一名举重运动员，并且您想举起更大的重量，或者您只是想变得更强壮，那么您很可能不会在紧张的情况下进行大量训练。

You're going to be focusing mostly on the performance of those lifts to move more weight.

您将主要关注这些举升机的性能以移动更多的重量。

But in my case, what I do, just for sake of example, again, this is just what I happen to do, is I tend to make a full third of my resistance training just focused on time under tension.

但就我而言，我所做的，只是为了举例，这正是我碰巧所做的，我倾向于将三分之一的阻力训练集中在紧张的时间上。

So if I do two exercises, typically the first exercise is a compound exercise.

因此，如果我做两个练习，通常第一个练习是复合练习。

So if it's a shoulder press, for instance, I'll do a couple warm-up sets and then the work sets.

例如，如果是肩部推举，我会先做几组热身组，然后再做练习组。

I try and move the weight, and generally I tend to work pretty heavy in the, for me, heavy for me, in the four to eight repetition range.

我尝试移动重量，一般来说，我倾向于在四到八次重复范围内进行相当重的训练。

I'll try and move the weight as quickly as I can on the concentric phase, the lifting phase, and then at least twice as slow on the lowering phase, and then I pause while keeping the muscles under tension.

我会尝试在向心阶段、举起阶段尽可能快地移动重量，然后在下降阶段至少慢两倍，然后暂停，同时保持肌肉紧张。

I never really set the weight down at all during a set, if I'm doing my job, that is.

如果我在做我的工作的话，在一组中我从来没有真正降低过重量。

And then the second exercise that I do, I really focus even more on time under tension.

然后我做的第二个练习，我真的更加关注紧张状态下的时间。

So whether or not it's a compound exercise or an isolation exercise, again, compound exercise, multiple joints moving, isolation exercise, single joints moving.

所以无论是复合运动还是孤立运动，还是复合运动，多关节运动，孤立运动，单关节运动。

I'll really concentrate on keeping the muscle under tension the entire time.

我会真正集中精力让肌肉始终处于紧张状态。

In fact, I'll lift the weight off the stack if it's a machine, or if it's a free weight, just a little bit, engage the muscles that I'm trying to activate or train, and then keep it under tension throughout the concentric, the contraction, and the lowering of that weight, and then never actually set it down until the end of the set, AKA increasing the time under tension.

事实上，如果是一台机器，我会把重量从一堆重量上举起来，或者如果它是一个自由重量，就稍微举起一点，让我试图激活或训练的肌肉参与进来，然后在整个向心、收缩和放下重量的过程中保持它处于紧张状态，然后直到组结束时才真正放下它，也就是增加紧张时间。

And then the fourth category of exercise that I believe everybody should include in their existing workouts or add if you're not currently working out, is some sort of explosive jumping and/or eccentric landing.

然后，我认为每个人都应该将其纳入现有的锻炼中，或者如果您当前没有锻炼则添加第四类锻炼，那就是某种爆炸性跳跃和/或离心着陆。

Now, the explosive jumping with eccentric landing, you could do on a mat, right?

现在，爆炸性跳跃和偏心着陆，你可以在垫子上做，对吧？

Most people won't do it on concrete because they're worried about impact, that sort of thing.

大多数人不会在混凝土上这样做，因为他们担心影响之类的事情。

But let's say you have some mats or you're on a lawn or you're on dirt, or you're jumping up onto a box as high as you can and then jumping down and controlling the eccentric portion.

但是，假设你有一些垫子，或者你在草坪上，或者你在泥土上，或者你跳到尽可能高的盒子上，然后跳下来并控制偏心部分。

Again, pick something that you can do safely, progress slowly.

再次强调，选择一些你可以安全地做的事情，慢慢进步。

If you're going to jump up and off boxes, you want to start with low boxes.

如果您要跳上或跳下箱子，您需要从低箱子开始。

I know that many of you can jump quite high, and I'm not one of those people.

我知道你们很多人都能跳得很高，但我不是其中之一。

But if you can jump quite high and then you're going to jump off that box and you're going to do this as a new thing, you'll notice that any time you add eccentric training to your workout regimen, it tends to increase soreness a lot.

但如果你能跳得很高，然后你要跳下盒子，你要把它当作一项新的事情来做，你会注意到，每当你在锻炼方案中添加离心训练时，它往往会大大增加酸痛。

And often people get injured by including a new form of movement, in particular a form of movement that you can fall, and/or not just falling, but by including a lot of eccentric movements that they hadn't been doing previously.

人们经常会因为新的运动形式而受伤，特别是一种可能会摔倒的运动形式，和/或不仅仅是摔倒，而是因为包括了许多他们以前没有做过的怪异运动。

Again, be really safe about this, but that loading of the skeleton through eccentric movement and controlling the descent, super important, not just for your body, not just to avoid falls, not just to improve coordination and a bunch of other great things, but also to get that release of osteocalcin, the improvements in BDNF, brain performance, brain health, and so on.

再说一次，要非常安全，但是通过偏心运动和控制下降来给骨骼施加负荷，非常重要，不仅对你的身体，不仅仅是为了避免跌倒，不仅仅是为了提高协调性和其他一些伟大的事情，而且还为了释放骨钙素，改善 BDNF、大脑性能、大脑健康等等。

And I'm guessing that most of you can probably incorporate these four things, long slow distance, high intensity interval training, some deliberate time under tension training during your resistance training, again, could be done with body weight, doesn't have to even be done with machines or free weights, as well as some explosive and eccentric control training without adding any time to your existing workout regimen, simply by incorporating it into whatever workouts you happen to already be doing.

我猜你们中的大多数人都可以将这四件事结合起来，长距离慢距离、高强度间歇训练，在阻力训练期间进行一些刻意的紧张训练，同样，可以用自重来完成，甚至不必用机器或自由重量来完成，以及一些爆发力和离心控制训练，而不需要在现有的锻炼方案中增加任何时间，只需将其合并到您碰巧已经在做的任何锻炼中即可。

And the explosive eccentric control training could be done, frankly, at the end of a run.

坦率地说，爆发性偏心控制训练可以在跑步结束时进行。

You could do it at the end of your zone two day.

你可以在两天的区域结束时进行。

You could do it on the end of a HIIT day.

您可以在 HIIT 一天结束时进行。

Whenever you do it and however you do it, just try not to get injured.

无论何时、无论怎样做，都要尽量不要受伤。

That's the most important thing.

这是最重要的事情。

Why?

为什么？

Well, it turns out if you get injured, you can't exercise.

事实证明，如果你受伤了，你就无法锻炼。

Sometimes you can, and it's good to continue exercising provided you're not aggravating that injury, but a lot of times you can't.

有时你可以，而且只要不加重伤势，继续锻炼是件好事，但很多时候你做不到。

And there are actually studies of how quickly your brain starts to suffer if you don't exercise.

事实上，有研究表明，如果你不锻炼，你的大脑会多快开始受到影响。

Now, most of these studies have been done on Very experienced athletes or people that are exercising a lot and then are forced to detrain or stop training completely.

现在，大多数研究都是针对经验丰富的运动员或经常锻炼但随后被迫停止训练或完全停止训练的人进行的。

And in some of these studies, they've done this independent of anything else.

在其中一些研究中，他们独立于其他任何事情而完成了这一点。

It's not like these people got sick from a cold or flu and then had to stop training.

这些人并不是因为感冒或流感而不得不停止训练。

They'll just have them train a lot and then stop training, and then start to look at some of the effects that occur within the brain.

他们会让他们进行大量训练，然后停止训练，然后开始观察大脑内发生的一些影响。

And the major thing that I was able to extract from that literature is that after about 10 days of not doing any training, that is no cardiovascular training, no resistance training, you start to see significant decrements in brain oxygenation levels, as well as some other markers that are indicative of brain health, or that would be indicative of brain health if they were to continue.

我从该文献中得出的主要结论是，在大约 10 天不进行任何训练（即没有心血管训练、没有阻力训练）之后，您开始看到大脑氧合水平以及其他一些指示大脑健康的标记物显着下降，或者如果继续下去，则可以指示大脑健康。

So if you haven't been training at all for a long period of time, your brain is suffering.

因此，如果你很长一段时间没有进行任何训练，你的大脑就会受到影响。

The good news is you can start benefiting your brain very quickly by exercising.

好消息是，您可以通过锻炼很快开始使您的大脑受益。

Check out the foundational fitness protocol.

查看基本健身协议。

It involves a ramp-up or warming kind of phase because you don't want to jump into something whole hog if you haven't been doing it at all, if you haven't been exercising at all.

它涉及到一个加速或热身阶段，因为如果你根本没有做过，如果你根本没有锻炼过，你就不想全身心投入到某件事中。

Forget what you did in high school.

忘记你高中时做过什么。

By the way, folks, anytime people tell you, "Back in the day, I was so fit this," that's not the way to think about it.

顺便说一句，伙计们，任何时候人们告诉你，“以前，我非常适合这个”，这不是思考的方式。

It's about today and what you're going to do today and forward.

这是关于今天以及你今天和以后要做的事情。

Okay?

好的？

The past is great.

过去是伟大的。

It tells you you had a capacity, but you really just want to take where you are now and try and improve where you are now going forward.

它告诉你你有能力，但你真的只想保持现在的水平，并尝试并改进你现在前进的方向。

Okay?

好的？

The past is the past.

过去的已经过去了。

So how fit you were in high school or in junior high school or when you were in the kindergarten class, you were the first one to make it around to get the blocks and the cookie and the milk first, awesome.

所以你在高中或初中或在幼儿园班级时有多健康，你是第一个成功拿到积木、饼干和牛奶的人，太棒了。

But if you're going to start up having not exercised in a long time, think about what you can do now so you don't get injured because when you get injured, you can't exercise.

但是，如果您打算开始很长时间没有锻炼，请考虑一下您现在可以做什么，这样您就不会受伤，因为当您受伤时，您就无法锻炼。

And when you don't exercise for 10 days or more, that's when you start to see decrements in brain health.

当您十天或更长时间没有锻炼时，您的大脑健康就会开始下降。

So if you're not exercising now, it's a great time to get to it.

因此，如果您现在不锻炼，现在就是锻炼的好时机。

If you are exercising now and you have to take a week off because of some sort of illness or injury or family event or stress, look, don't obsess over that.

如果你现在正在锻炼，但由于某种疾病、受伤、家庭事件或压力而必须休息一周，看看，不要沉迷于此。

Don't miss out on some of the key things of life or make yourself sicker by exercising.

不要错过生活中的一些重要事情，也不要因为锻炼而让自己的病情加重。

And please don't come to the gym sick.

请不要带病来健身房。

Okay?

好的？

I did a whole episode on colds and flus, and anytime people are coughing and sneezing and they tell you they're not contagious, that's completely unsubstantiated by the scientific data.

我做了一整集关于感冒和流感的节目，每当人们咳嗽和打喷嚏时，他们都会告诉你他们不会传染，这是完全没有科学数据证实的。

Please don't come to the gym sick.

请不要带病来健身房。

So if you had to take a week off, you'll be fine.

所以，如果你需要休息一周，那就没问题了。

You'll probably come back stronger in the end.

最终你可能会变得更坚强。

Take a couple of days and ramp back up.

花几天时间恢复。

But after about 10 days, your brain health starts to suffer.

但大约 10 天后，您的大脑健康开始受到影响。

So that's an important number to keep in mind.

所以这是一个需要记住的重要数字。

Okay, so multiple times throughout today's discussion, we've been talking about how exercise increases arousal, arousal improves brain function.

好的，在今天的讨论中，我们多次讨论了运动如何增加觉醒，觉醒如何改善大脑功能。

That's true.

这是真的。

You know what's also true?

你知道什么也是真的吗？

What's also true is that exercise improves brain health in the long term.

同样正确的是，从长远来看，锻炼可以改善大脑健康。

Yes, through the deployment of things like BDNF.

是的，通过部署 BDNF 之类的东西。

Yes, through the deployment of things like osteocalcin and on and on.

是的，通过骨钙素等物质的部署。

But it also does so by improving your sleep.

但它也可以通过改善你的睡眠来实现这一点。

There are now many studies showing that sleep is the thing that mediates many, not all, but many of the positive effects of exercise on brain performance and long-term brain health.

现在有许多研究表明，睡眠可以调节运动对大脑性能和长期大脑健康的许多（不是全部）但许多积极影响。

So what this means is that you have to make sure that you're getting adequate amounts of sleep.

所以这意味着你必须确保你有足够的睡眠。

It's not sufficient just to exercise.

仅仅锻炼是不够的。

You need to get proper sleep.

你需要得到适当的睡眠。

And I've done multiple episodes on how to optimize your sleep, how to improve your sleep, how to deal with insomnia, shift work.

我已经做了多集关于如何优化你的睡眠，如何改善你的睡眠，如何应对失眠，轮班工作。

If you want to learn about any and all of that, either from podcasts or from our newsletter, go to hubermanlab.com, put sleep into the search function, and it will take you to the episodes and the newsletters that discuss that.

如果您想了解所有这些内容，无论是从播客还是从我们的时事通讯中，请访问 hubermanlab.com，将 sleep 放入搜索功能中，它将带您到讨论该内容的剧集和时事通讯。

In addition, if you have a specific issue with sleep, like you're doing shift work or you're jet lagged or you are suffering from middle-of-the-night waking or trouble shifting your schedule because you want to become an early riser, put those terms into the search function.

此外，如果您有特定的睡眠问题，例如轮班工作、时差反应、半夜醒来或因为想要早起而难以改变日程安排，请将这些术语放入搜索功能中。

It will take you to the specific timestamps in those episodes so that you don't have to listen to the entire episodes because I realize that some of them are quite long.

它将带您到这些剧集中的特定时间戳，这样您就不必听整个剧集，因为我意识到其中一些剧集相当长。

And of course, there's the newsletter on sleep that lists off the various things that you should and can be doing to improve your sleep, no matter how well you happen to be sleeping now.

当然，还有关于睡眠的时事通讯，列出了您应该并且可以做的各种事情来改善您的睡眠，无论您现在的睡眠质量如何。

But tons and tons of zero-cost resources there in PDF form and podcast form and on and on.

但是有大量 PDF 形式和播客形式的零成本资源。

We also did this six-episode series on sleep with Dr. Matthew Walker, one of the world's experts in sleep.

我们还与世界睡眠专家之一马修·沃克博士一起制作了这个六集的睡眠系列节目。

So that's also there.

所以这也在那里。

So you can find all that there.

所以你可以在那里找到所有这些。

One question I get a lot is, let's say I don't sleep that well.

我经常被问到的一个问题是，假设我睡得不好。

Should I exercise?

我应该锻炼吗？

Well, the short answer is yes, provided that it was just one night of poor sleep.

嗯，简短的回答是肯定的，只要这只是一晚睡眠不好。

In fact, there are studies showing that if you're slightly sleep deprived, meaning one night's poor sleep, so most people need somewhere between six and nine hours of sleep, varies by person, varies by age, varies by time of year, and so on, all discussed in that series with Matt Walker.

事实上，有研究表明，如果你轻微睡眠不足，意味着一晚睡眠质量不佳，那么大多数人需要六到九个小时的睡眠，具体情况因人而异，因年龄而异，因一年中的不同时间而异，等等，所有这些都在马特·沃克的系列文章中进行了讨论。

Most people need six to nine hours, but let's say you normally get eight or you normally get seven, but you're down two hours on sleep for whatever reason.

大多数人需要六到九个小时，但假设您通常需要八个小时或通常需要七个小时，但无论出于何种原因，您都会少睡两个小时。

Should you exercise the next morning?

第二天早上应该锻炼吗？

The short answer is yes, provided it was just one night of poor sleep.

简短的回答是肯定的，只要只是一晚睡眠不好。

It turns out that exercising after a poor night's sleep can help offset some of the negative effects of sleep deprivation on what?

事实证明，晚上睡眠不足后进行锻炼可以帮助抵消睡眠不足带来的一些负面影响？

On brain performance and health.

关于大脑的表现和健康。

Now, you don't want to get into a habit of this.

现在，您不想养成这种习惯。

You don't want to get into a habit of using exercise as a way to compensate for sleep loss.

您不想养成通过锻炼来弥补睡眠不足的习惯。

So if you don't sleep well for one night, exercise is a great way to offset that sleep loss effect on the brain or that would otherwise affect the brain.

因此，如果您一晚睡不好，锻炼是抵消睡眠不足对大脑的影响或以其他方式影响大脑的好方法。

You can compensate for it by doing some exercise.

您可以通过做一些运动来弥补。

Keep in mind, you want to exercise in a way that's not too intense because you can drive your immune system down and be more vulnerable to infections.

请记住，您的锻炼方式不要太剧烈，因为这会降低您的免疫系统并更容易受到感染。

That's certainly the case after a poor night's sleep.

经过一晚睡眠质量不佳之后，情况肯定会如此。

You also want to be really careful with what you do for that exercise in terms of your coordinated movement.

您还需要在协调运动方面非常小心地进行该练习。

It's much easier to get injured when you're sleep deprived.

当你睡眠不足时，更容易受伤。

In fact, there's a really nice set of studies, Lane Norton's talked about this elsewhere, that the relationship between sleep, or I should say sleep deprivation and injury, is a strong one, and the relationship between sleep loss and pain and failure to recover from injury is also a strong one.

事实上，有一组非常好的研究，莱恩·诺顿在其他地方谈到过这一点，睡眠，或者我应该说睡眠剥夺和受伤之间的关系密切，睡眠不足与疼痛和无法从伤害中恢复之间的关系也很密切。

The direct point being, if you're slightly sleep deprived, sure, go ahead and exercise.

最直接的一点是，如果你有轻微的睡眠不足，当然，继续锻炼吧。

That will actually help you offset some of the negative effects of that sleep deprivation, but you want to be careful how you exercise so you don't get sick and you don't get injured.

这实际上会帮助您抵消睡眠不足的一些负面影响，但您要小心锻炼方式，以免生病或受伤。

So you can keep in mind that if you're having trouble sleeping or even if you're a great sleeper already, getting exercise will further improve the architecture of your sleep.

因此，您可以记住，如果您有睡眠问题，或者即使您已经睡眠质量很好，锻炼也将进一步改善您的睡眠结构。

In fact, there's some evidence that doing high intensity interval training can improve the amount of deep slow wave sleep that you get, and there's some additional data showing that if you do high intensity training early in the day, and that's combined with a bunch of other things that stimulate autonomic arousal.

事实上，有一些证据表明，进行高强度间歇训练可以改善您获得的深度慢波睡眠量，并且有一些额外的数据表明，如果您在一天的早些时候进行高强度训练，并且与刺激自主神经唤醒的其他一些事情相结合。

So here we are again, autonomic arousal.

所以我们又来了，自主唤醒。

Things like caffeine, if that's in your program, you don't have to drink caffeine.

像咖啡因这样的东西，如果你的计划中有的话，你就不必喝咖啡因。

Things like getting bright light in your eyes early in the day, definitely do that.

像在清晨让明亮的光线进入你的眼睛之类的事情，一定要这样做。

Don't stare at the sun or any light so bright that it's dangerous or painful to look at, but certainly get bright light in your eyes.

不要盯着太阳或任何太亮的光，以免看起来危险或痛苦，但一定要让明亮的光进入你的眼睛。

All those things that increase autonomic arousal early in the day can also help improve the amount and the quality of sleep that you get at night, in particular, rapid eye movement sleep, which is so critical for learning and memory.

所有这些在清晨增加自主神经唤醒的事情也可以帮助改善您晚上的睡眠量和质量，特别是快速眼动睡眠，这对于学习和记忆至关重要。

In fact, there's something called the first night effect, which is the amount and quality of rapid eye movement sleep that you get on the first night after trying to learn something powerfully dictates whether or not you actually learn and remember that thing.

事实上，有一种叫做“首夜效应”的东西，即你在尝试学习某件事后的第一个晚上的快速眼动睡眠的数量和质量，它有力地决定了你是否真正学会并记住了那件事。

Because as you recall, learning and memory neuroplasticity is a two-step process.

因为正如你所记得的，学习和记忆神经可塑性是一个两步过程。

You need to be focused and alert during the encoding phase, during the learning, but it's in states of deep rest, sleep in particular, but also non-sleep deep rest, but rapid eye movement sleep is the kind of king of reshaping your brain connections for the better.

在编码阶段，在学习过程中，你需要集中注意力和警觉，但它处于深度休息的状态，特别是睡眠，但也有非睡眠深度休息，但快速眼动睡眠是一种更好地重塑你的大脑连接的王者。

Unloading the emotional load of experiences that were troubling.

卸下那些令人不安的经历所带来的情感负担。

That happens during rapid eye movement sleep.

这种情况发生在快速眼动睡眠期间。

Just a little bit of REM deprivation, rapid eye movement sleep deprivation, will make you more emotional and will make the painful experiences of recent and distant past also more painful.

只要一点点快速眼动睡眠剥夺，快速眼动睡眠剥夺就会让你更加情绪化，并且会让最近和遥远的过去的痛苦经历也更加痛苦。

Get more rapid eye movement sleep if you can.

如果可以的话，获得更多的快速动眼睡眠。

It also consolidates learning of things that you want to remember.

它还巩固了您想要记住的事情的学习。

Again, exercise early in the day, in particular high intensity exercise combined with some of the other things we just discussed.

再次强调，在一天的早些时候进行锻炼，特别是高强度锻炼，并结合我们刚才讨论的其他一些事情。

Terrific way to improve the amount and quality of sleep that you get at night.

改善夜间睡眠量和质量的好方法。

And of course, all of that geysers up to what?

当然，所有这些间歇泉有什么用呢？

Better brain health and performance in the short term and in the long term.

短期和长期内更好的大脑健康和表现。

Okay, so I listed off the four types of training that you absolutely want to include in your exercise regimen if improving your brain health and performance is one of your goals, and obviously that should be one of your goals.

好的，如果改善大脑健康和表现是您的目标之一，那么我列出了您绝对希望包含在锻炼方案中的四种类型的训练，显然这应该是您的目标之一。

Your brain is your central command center for your entire brain, but also your body.

您的大脑是整个大脑的中央指挥中心，也是您身体的中央指挥中心。

There's a fifth category of exercise that everyone should include if one's goal is to have a better and more resilient, and indeed, a better performing brain compared to your age match controls.

如果一个人的目标是拥有一个比同龄对照更好、更有弹性、实际上表现更好的大脑，那么每个人都应该进行第五类锻炼。

And to be direct, that fifth category is the one that you absolutely don't want to do.

坦白说，第五类是你绝对不想做的。

What do I mean by that?

我这么说是什么意思？

Well, there's an absolutely beautiful literature about a brain area.

嗯，有一本关于大脑区域的非常精彩的文献。

I've talked a little bit about this before in our episode about tenacity and willpower.

我之前在关于坚韧和意志力的节目中已经谈过这一点。

I've talked about it on a few other podcasts as well.

我也在其他一些播客上讨论过这个问题。

It came up during the podcast episode that I did with the one and only David Goggins, and that brain area is the anterior midcingulate cortex.

它是在我与唯一一位大卫戈金斯做的播客节目中出现的，那个大脑区域是前扣带皮层。

The anterior midcingulate cortex, very briefly, is a brain area that is powerfully engaged when we lean into challenges, including physical challenges, but also mental challenges, emotional challenges, and we get that I'm going to push through tenacity and engaging our willpower.

简而言之，前中扣带皮层是一个大脑区域，当我们面对挑战时，它会发挥强大的作用，包括身体上的挑战，还有精神上的挑战、情感上的挑战，我们知道我将通过坚韧和意志力来推动。

Now, it's remarkable to think about this brain area.

现在，思考这个大脑区域是很了不起的。

This is the brain area, mind you, that when my colleague at Stanford, Joe Parvizi, putting a little electrode into, he was doing this for other reasons related to important neurosurgeries that patients needed, and stimulated that particular brain area, anterior midcingulate cortex.

请注意，这是大脑区域，当我在斯坦福大学的同事乔·帕尔维兹（Joe Parvizi）将一个小电极放入其中时，他这样做是出于与患者需要的重要神经外科手术相关的其他原因，并刺激了特定的大脑区域，即前中扣带皮层。

People reported immediately feeling as if there was some impending challenge, but that they were going to lean into that challenge.

人们立即表示感觉好像有一些迫在眉睫的挑战，但他们将倾向于应对这一挑战。

Remarkable.

卓越。

This brain area has intense connectivity with many, many other brain areas.

这个大脑区域与许多其他大脑区域有着紧密的联系。

The dopaminergic system, the so-called arousal system, so multiple brain areas involved in arousal.

多巴胺能系统，即所谓的唤醒系统，因此涉及唤醒的多个大脑区域。

Areas of the brain that are involved in learning, areas of the brain that are involved in stress, areas of the brain that are involved in lots and lots of different things.

涉及学习的大脑区域，涉及压力的大脑区域，涉及许多不同事物的大脑区域。

It's a major hub for inputs from other brain areas and outputs to other brain areas.

它是其他大脑区域输入和其他大脑区域输出的主要枢纽。

But here's what's most remarkable about the anterior midcingulate cortex.

但这是前扣带皮层最引人注目的地方。

There's a category of humans referred to as SuperAgers.

有一种人被称为“超级老年人”。

SuperAgers are people that defy the aging process, at least at the level of cognition.

超级老人是那些能够抵抗衰老过程的人，至少在认知层面上是这样。

They maintain the volume of certain brain areas well into older age when their age match counterparts are losing the same brain areas, meaning people in their 60s, 70s, 80s, 90s, have brain areas that are shrinking.

当他们的同龄人失去相同的大脑区域时，他们的某些大脑区域的体积一直保持到老年，这意味着60多岁、70多岁、80多岁、90多岁的人的大脑区域正在萎缩。

Even in cases where people don't have Alzheimer's dementia, areas of the brain are shrinking.

即使人们没有患阿尔茨海默氏痴呆症，大脑区域也会萎缩。

SuperAgers are people that maintain the healthy, full volume of these brain areas, and indeed, in some cases, the volume, the size of these brain areas continues to increase into their later years.

超级老年人是那些保持这些大脑区域健康、完整体积的人，事实上，在某些情况下，这些大脑区域的体积和大小在晚年继续增加。

One of the brain areas that maintains or increases volume in these SuperAgers is the anterior midcingulate cortex, and there aren't many other brain areas that do that.

在这些超级老年人中，维持或增加体积的大脑区域之一是前中扣带皮层，并且没有很多其他大脑区域可以做到这一点。

The anterior midcingulate cortex is the main site that can be tacked to this phenomenon of superaging.

前中扣带皮层是应对这种过度衰老现象的主要部位。

Now, superaging and SuperAgers is a bit of a misnomer because what's happening in these people is they're not just holding onto the volume of their anterior midcingulate cortex, they're also maintaining healthy cognition, which is flexible strategy, context-dependent learning, their memory, their working memory.

现在，“超级老化”和“超级老化者”这个词有点用词不当，因为这些人不仅保持了前扣带皮层的体积，而且还保持了健康的认知，即灵活的策略、情境依赖的学习、记忆、工作记忆。

They're doing phenomenally well, not just for their age, but even compared to some much younger people.

他们的表现非常出色，不仅仅是因为他们的年龄，甚至与一些年轻得多的人相比也是如此。

So these SuperAgers are really interesting both for sake of what they can do into their later years and because their anterior midcingulate cortex is holding onto its size and in some cases increasing its size.

因此，这些超级老年人确实很有趣，因为他们在晚年可以做些什么，而且因为他们的前中扣带皮层保持了其大小，在某些情况下还增加了其大小。

What can allow you to activate and increase the size of your anterior midcingulate cortex?

什么可以让您激活并增加前扣带皮层的大小？

Well, it's very simple: to do things that you don't want to do.

嗯，很简单：做你不想做的事情。

I should be very clear, we're talking about things that can be done safely, that aren't going to damage you physically or psychologically, but we are talking about exercise, or in some cases cognitive exercise, but today we're talking about physical exercise that you would much rather not do.

我应该非常清楚，我们谈论的是可以安全完成的事情，不会对你的身体或心理造成伤害，但我们谈论的是锻炼，或者在某些情况下是认知锻炼，但今天我们谈论的是你宁愿不做的体育锻炼。

So if you're like me and you love resistance training, it can be hard, right?

所以如果你像我一样并且喜欢阻力训练，那可能会很困难，对吧？

Some days I want to do it more than others And sometimes the workouts are much harder than others, but I love it.

有时我比其他人更想做，有时锻炼比其他人困难得多，但我喜欢它。

But if I want to maintain and increase the size of my anterior midcingulate cortex, I absolutely have to find some form of physical exercise that I would much rather not do, but, as I mentioned before, that's also safe physically and that's not going to damage me emotionally.

但如果我想维持和增加前扣带皮层的大小，我绝对必须找到某种形式的体育锻炼，但我宁愿不做，但是，正如我之前提到的，这在身体上也是安全的，而且不会在情感上伤害我。

I don't know what kind of physical exercise would damage me emotionally, but you get the point.

我不知道什么样的体育锻炼会对我的情绪造成伤害，但你明白了。

This brain area has been explored in a number of different studies.

许多不同的研究都对这个大脑区域进行了探索。

So successful dieters increase the size of their anterior midcingulate cortex.

因此，成功的节食者会增加前扣带皮层的大小。

People that fail to reach a goal, a diet goal or other goal, experience a shrinking of their anterior midcingulate cortex.

未能实现目标、饮食目标或其他目标的人会经历前扣带皮层萎缩。

There's also examples of physical exercise increasing anterior midcingulate cortex, skill challenges, and on and on.

还有增加前扣带皮层前部的体育锻炼、技能挑战等等的例子。

The important point is that the anterior midcingulate cortex is agnostic with respect to what you do, except that it has to be something that you don't want to do if you want to build and maintain its size.

重要的一点是，前中扣带皮层与你所做的事情无关，除非你想建立和维持它的大小，它必须是你不想做的事情。

And that building and maintaining of the anterior midcingulate cortex size is strongly correlated.

前中扣带皮层大小的构建和维持密切相关。

It's not necessarily causal, but it's strongly correlated with this super aging phenomenon.

这不一定是因果关系，但与这种超级衰老现象密切相关。

There's a wonderful review about the anterior midcingulate cortex that was authored by none other than Lisa Feldman Barrett.

有一篇关于前中扣带皮层的精彩评论，作者正是丽莎·费尔德曼·巴雷特 (Lisa Feldman Barrett)。

She came up earlier in this episode.

她在本集早些时候出现过。

She's a world-class researcher on the topic of emotions and the basis of emotions, et cetera.

她是情感和情感基础等领域的世界级研究者。

The title of this paper is "The Tenacious Brain: How the Anterior Midcingulate Cortex Contributes to Achieving Goals." And there's one figure in this paper that I just want to summarize a couple of things from because it's just like a wow figure.

这篇论文的标题是“顽强的大脑：前中扣带皮层如何有助于实现目标”。我只想总结本文中的一个数字，因为它就像一个令人惊叹的数字。

There aren't many figures like this.

这样的人物并不多。

This is a review article, so this figure includes panels pooling from a bunch of different studies, but I'm going to just highlight a few of these by paraphrasing what's in the figure legend.

这是一篇评论文章，因此该图包含来自许多不同研究的面板，但我将通过解释图例中的内容来突出显示其中的一些。

Okay?

好的？

So bear with me here.

所以请耐心听我说。

I think you'll find this very interesting.

我想你会发现这很有趣。

Okay, so you can't see the pictures because many people are listening to this on audio, but you can certainly look up the paper.

好吧，所以你看不到图片，因为很多人都在听音频，但你当然可以查一下报纸。

We provide a link to it in the show note captions.

我们在节目注释标题中提供了指向它的链接。

But these points are worth paying attention to.

但这几点值得关注。

Spontaneous anterior midcingulate cortex activity predicts grit, this psychological phenomenon that we refer to as grit.

自发的前扣带皮层活动预示着勇气，这种心理现象我们称之为毅力。

Now, this was teased out in a study of grit.

现在，这一点在一项关于毅力的研究中得到了证实。

Grit is this ability to lean into challenge.

毅力是一种迎接挑战的能力。

And the mere spontaneous activity, right, not evoked activity.

这只是自发活动，对吧，不是诱发活动。

There's spontaneous activity, which is the activity that occurs sort of naturally as a consequence of engaging in a particular thought pattern or behavior, and then there's evoked activity when you stimulate a brain area.

有自发活动，这是由于参与特定思维模式或行为而自然发生的活动，然后是当您刺激大脑区域时诱发的活动。

This is spontaneous activity.

这是自发活动。

Spontaneous anterior midcingulate activity is associated with the psychological phenomenon, the verb that we call grit.

自发的前扣带回活动与心理现象（我们称之为“勇气”的动词）相关。

And grit can be thought of as an adjective, right?

毅力可以被认为是一个形容词，对吧？

Somebody's really gritty.

某人真是铁石心肠啊。

But it should best be thought of as a verb.

但最好将其视为动词。

It's the leaning into challenge.

这是倾向于挑战。

Greater anterior midcingulate cortex activity is associated with higher levels of persistence.

更强的前中扣带皮层活动与更高水平的持久性相关。

This, again, was teased out in a study of persistence, so these aren't just philosophical statements or theoretical statements.

这又是在一项关于持久性的研究中得出的结论，所以这些不仅仅是哲学陈述或理论陈述。

These are based on brain imaging studies where people are being challenged with a particular set of challenges while they're in a so-called fMRI, functional magnetic resonance imaging machine.

这些都是基于大脑成像研究，人们在所谓的功能磁共振成像（fMRI）中面临着一系列特定的挑战。

Activation of the anterior midcingulate cortex is associated with grit and with persistence.

前中扣带皮层的激活与毅力和毅力有关。

And anterior midcingulate signal is associated with willingness to exert more effort.

前扣带回信号与付出更多努力的意愿相关。

If people have to exert more effort and they're willing to do that, boom, anterior midcingulate cortex activity goes up.

如果人们必须付出更多的努力并且他们愿意这样做，那么前中扣带皮层的活动就会增加。

Also, anterior midcingulate activity increases, get this, during effort magnitude estimation.

此外，在估计努力程度时，前扣带回中段活动会增加。

Even when people are just trying to gauge how much effort something's going to take, that starts to initiate activity of the anterior midcingulate cortex.

即使人们只是想衡量某件事需要付出多少努力，这也会开始启动前中扣带皮层的活动。

The, "Oh, boy.

的，“哦，孩子。

This is going to be a big one.

这将是一件大事。

I got to do this." And I'll explain how I engage my anterior midcingulate cortex.

我必须这么做。”我将解释如何调动前扣带皮层。

You'll have to decide if that's something that you hate enough so that you can use it, too.

你必须决定你是否足够讨厌它，以便你也可以使用它。

Almost done here, folks.

伙计们，这里快完成了。

Anterior midcingulate signal tracks the subjective value of effort exerted.

前扣带回信号跟踪所付出的努力的主观值。

As people start to track how much effort they're exerting, anterior midcingulate cortex activity goes up.

当人们开始记录自己付出了多少努力时，前中扣带皮层的活动就会增加。

And last but not least, anterior midcingulate cortex stimulation, so this is no longer spontaneous activity, but stimulation, increases the will to persevere.

最后但并非最不重要的一点是，前中扣带皮层刺激，因此这不再是自发活动，而是刺激，增加了坚持的意愿。

Incredible.

极好的。

Never before, meaning never before reading this article and learning about anterior midcingulate cortex, which again, is largely the consequence of work done somewhere between the years of 2010 and now, 2025, did we even understand what the anterior midcingulate cortex is there for and is doing.

以前，意思是在阅读这篇文章并了解前中扣带皮层之前，我们从未了解过前中扣带皮层的作用和作用，这在很大程度上是 2010 年到现在 2025 年之间所做工作的结果。

It could do other things, too, but this is an extraordinary set of findings and an extraordinary brain structure that everyone should know about.

它也可以做其他事情，但这是每个人都应该了解的一系列非凡的发现和非凡的大脑结构。

And that's why number five on that list, if you want to improve brain function and brain health over time, is to do something that you really don't want to do, something really challenging, both psychologically challenging and physically challenging, at least once per week.

这就是为什么清单上的第五条，如果你想随着时间的推移改善大脑功能和大脑健康，那就是做一些你真正不想做的事情，一些真正具有挑战性的事情，无论是心理上的挑战还是身体上的挑战，至少每周一次。

Make sure it's safe, psychologically and physically, but do that thing.

确保它在心理上和身体上都是安全的，但一定要这么做。

For me, I must confess, it's deliberate cold exposure.

对我来说，我必须承认，这是故意的寒冷暴露。

But it's deliberate cold exposure under particular conditions.

但这是在特定条件下故意暴露在寒冷中。

I'll be the first to say that I love getting into the ice bath or the cold plunge or taking a cold shower after I've been in a hot sauna for 20 or 30 minutes, or after a long run where I'm sweating and I want to cool off, or on a hot summer day.

我会第一个说，我喜欢在热桑拿20或30分钟后，或者在长距离跑步后出汗后想要凉快一下，或者在炎热的夏日，进入冰浴或冷水浴或冷水淋浴。

But most of the time, that's not the case, meaning most of the time when I do deliberate cold exposure, and sometimes I'll do it by cold shower, which by the way, is zero cost.

但大多数时候，情况并非如此，这意味着大多数时候我会故意暴露在寒冷中，有时我会通过冷水淋浴来做到这一点，顺便说一句，这是零成本。

It'll even save you on your heating bill, so you don't need to buy any equipment, or you could do a cold plunge or an ice bath, but you don't need one.

它甚至可以节省你的取暖费，所以你不需要购买任何设备，或者你可以做一次冷水浴或冰浴，但你不需要这些。

Most of the time, when I even think about getting into the cold plunge or taking a cold shower, that is very likely increasing my anterior midcingulate cortex activity because I love, love, love the heat.

大多数时候，当我想到要跳入冷水池或洗冷水澡时，这很可能会增加我的前中扣带皮层活动，因为我非常非常喜欢炎热。

I love sauna.

我喜欢桑拿。

I'm very heat adapted.

我非常适应热。

I'm comfortable at very high temperatures in the sauna.

我在桑拿房的高温下感到很舒服。

I don't hate the cold, but I close to hate the cold.

我不讨厌寒冷，但我接近讨厌寒冷。

So for me, the first wall to get over, the first bit of resistance that's really hard for me to get over is to walk towards the cold plunge.

所以对我来说，要克服的第一堵墙，对我来说真正难以克服的第一个阻力就是走向寒冷的暴跌。

Then it's to take the lid off.

然后就是把盖子取下来。

Then it's to look at the thing.

然后就是看东西了。

Then it's to get in.

然后就可以进去了。

But I force myself to do it.

但我强迫自己这么做。

I make sure that I do it safely, and I make sure that I do it for about one to three minutes, sometimes longer.

我确保我这样做是安全的，并且我确保我这样做大约一到三分钟，有时更长。

But I do it because Yes, deliberate cold exposure increases release of the so-called catecholamines, dopamine, epinephrine, norepinephrine.

但我这样做是因为，故意的寒冷暴露会增加所谓的儿茶酚胺、多巴胺、肾上腺素、去甲肾上腺素的释放。

Also, yes, I know that those catecholamines are going to make me feel much better after I get out of the cold plunge for many, many hours.

另外，是的，我知道这些儿茶酚胺会让我在经历了很多很多个小时的寒冷之后感觉好多了。

That's been established.

这已经成立了。

But I also do deliberate cold exposure by cold shower or by cold immersion because I hate it, and because I know that by doing it, I'm going to be activating my will to persevere, my grit, my willpower.

但我也会故意通过冷水淋浴或冷水浸泡来暴露在寒冷中，因为我讨厌它，而且因为我知道通过这样做，我将激活我坚持下去的意志、我的毅力、我的意志力。

Now, today's discussion is not about deliberate cold exposure.

现在，今天的讨论不是故意暴露在寒冷中。

It's about exercise.

这是关于锻炼的。

So what I've started doing in recent months, and I'm certainly going to continue into 2025, is to start adding some form of exercise that I absolutely don't want to do in order to activate my anterior midcingulate cortex.

因此，我最近几个月开始做的事情（而且我肯定会继续到 2025 年）就是开始添加某种形式的锻炼，这是我绝对不想做的，以激活我的前扣带皮层。

Now, for me, because my schedule is very full, I'm already doing six workouts per week.

现在，对我来说，因为我的日程安排得很满，我已经每周进行六次锻炼。

Again, some of them are shorter, some of them are longer.

同样，有些较短，有些较长。

I don't have a lot of extra time to exercise.

我没有太多额外的时间去锻炼。

I don't have a lot of time to start rolling jujitsu for a couple hours a week, which I wouldn't loathe, but there's a big barrier for me to do that sort of thing.

我没有太多时间每周开始练习几个小时的柔术，我并不讨厌这样做，但我做这类事情有很大的障碍。

So maybe it's perfect for activating AMCC, anterior midcingulate cortex.

所以也许它非常适合激活 AMCC（前中扣带皮层）。

Rather, what I've decided to do is to include the one thing that I've been putting off for years that frankly, I may enjoy down the line, but that I don't enjoy currently.

相反，我决定做的是包括一件我多年来一直推迟的事情，坦率地说，我可能会喜欢，但目前我不喜欢。

And that's to do some sort of really coordinated specific motor activity that has to be done precisely, or very precisely before you can say that you've "done it right." And for me, the thing that I'm selecting, because I already like to jump rope and I can do a few different things with a jump rope.

那就是做某种真正协调的特定运动活动，必须精确地或非常精确地完成，然后才能说你“做得正确”。对我来说，我选择的东西是因为我已经喜欢跳绳，并且我可以用跳绳做一些不同的事情。

I'm not super skilled, but I can already jump rope.

我技术不高，但我已经会跳绳了。

It's something that my friend Mark Bell exposed me to, which is this rope flow thing.

这是我的朋友马克·贝尔让我接触到的东西，那就是绳流。

Feel free to laugh if you want, but this stuff is hard and it's really, really cool.

如果你想笑的话，请随意笑，但这东西很难，但它真的非常酷。

The rope flow involves just taking a rope, okay?

绳索流只需要拿一根绳子，好吗？

There may be specific commercial brands of these, but I was told I can just use a kind of thick rope that you buy at the hardware store or like a dog leash-type rope, and you can look this up online.

这些可能有特定的商业品牌，但我被告知我可以使用一种在五金店购买的粗绳子，或者像狗皮带式绳子，你可以在网上查找。

We'll provide a link to it.

我们将提供它的链接。

There's a specific pattern of moving the rope where you're not actually jumping through it, so it's not jumping rope, but you're actually moving it in front of and behind your body and from side to side and involves a lot of different shifting from one limb to the other in very deliberate ways.

有一种特定的移动绳子的模式，你实际上并没有跳过它，所以它不是跳绳，但你实际上是在你的身体前面和后面以及从一侧到另一侧移动它，并且涉及到以非常刻意的方式从一个肢体到另一个肢体的许多不同的移动。

And as I'm discussing this, I realize that I really don't want to do this, but I know it's going to be very useful for me.

当我讨论这个问题时，我意识到我真的不想这样做，但我知道这对我来说非常有用。

Which is exactly why I'm going to use it in 2025 to enhance my anterior midcingulate cortex activity.

这正是我打算在 2025 年使用它来增强我的前扣带皮层活动的原因。

The only fear being, that I'm going to start to like it and then I'll have to find something else to engage my anterior midcingulate cortex.

唯一担心的是，我会开始喜欢它，然后我必须找到其他东西来调动我的前扣带皮层。

And perhaps at that point, I'll look to you guys in the comment sections to figure out what sorts of exercise I would hate the most in order to make sure that I'm getting my anterior midcingulate cortex activation.

也许到那时，我会在评论部分向你们询问我最讨厌哪种运动，以确保我的前中扣带皮层得到激活。

Because yes, increased coordination is great.

因为是的，增强协调性是很棒的。

Who wouldn't want that?

谁不想要这样呢？

But mainly because I want to improve my brain performance and brain function, both in the short term and over time.

但主要是因为我想在短期和长期内改善我的大脑表现和大脑功能。

So if you want, in the comment section on YouTube, because that's where I can see the comments best, or perhaps on Spotify as well, where they now have a comment section.

所以如果你愿意的话，可以在 YouTube 的评论部分，因为那是我能最好地看到评论的地方，或者也许在 Spotify 上也可以，他们现在也有评论部分。

I guess Apple has a comment section too.

我猜苹果也有评论区。

YouTube, Apple, or Spotify, put in the comment section the form of exercise that's both psychologically and physically safe for you to embrace, but that you would loathe to do and that you're going to perhaps, no, not perhaps, that you're going to commit to doing in 2025.

YouTube、Apple 或 Spotify 在评论部分提出了一种锻炼形式，这种锻炼对您来说在心理和身体上都是安全的，但您会不愿意这样做，并且您可能会（不，不是也许）在 2025 年承诺这样做。

And then we can compare and contrast and we can all see which ones we hate the most, and then we can exchange which exercises we hate the most, and everyone can laugh at us for doing these things that we hate.

然后我们可以比较对比，我们都可以看到我们最讨厌哪些，然后我们可以交换我们最讨厌哪些练习，每个人都可以嘲笑我们做了这些我们讨厌的事情。

And yet we'll be the ones laughing because our anterior midcingulate cortices will be nice and plump well into our old ages, and everybody else will be wondering where the comment section is.

然而，我们会成为笑的人，因为我们的前扣带皮层在我们老年时仍然会很好，很丰满，而其他人都会想知道评论部分在哪里。

Thank you everybody for joining me for today's discussion, all about how exercise can be leveraged to improve brain health and brain performance.

感谢大家加入我今天的讨论，讨论如何利用锻炼来改善大脑健康和大脑表现。

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

Please also click follow for the podcast on both Spotify and Apple.

另请点击关注 Spotify 和 Apple 上的播客。

And on both Spotify and Apple, you can leave us up to a five-star review.

在 Spotify 和 Apple 上，您都可以给我们五星级的评价。

Please also check out the sponsors mentioned at the beginning and throughout today's episode.

另请查看今天节目开头和整个节目中提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

If you have questions for me or comments about the podcast, or topics or guests that you'd like me to consider for the Huberman Lab podcast, please put those in the comments section on YouTube.

如果您对我有疑问或对播客有意见，或者您希望我在 Huberman Lab 播客中考虑的主题或嘉宾，请将这些内容放入 YouTube 的评论部分。

I do read all the comments.

我确实阅读了所有评论。

And if you're not already following me on social media, I am Huberman Lab on all social media platforms.

如果您还没有在社交媒体上关注我，我是所有社交媒体平台上的 Huberman Lab。

So that's Instagram, X, formerly known as Twitter, Facebook, Threads, and LinkedIn.

这就是 Instagram、X，以前称为 Twitter、Facebook、Threads 和 LinkedIn。

And on all those platforms, I discuss science and science-related tools, some of which overlaps with the content of the Huberman Lab podcast, but much of which is distinct from the content on the Huberman Lab podcast.

在所有这些平台上，我讨论科学和与科学相关的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分与胡伯曼实验室播客的内容不同。

Again, that's Huberman Lab on all social media platforms.

再说一次，这就是所有社交媒体平台上的 Huberman Lab。

And if you haven't already subscribed to our Neural Network Newsletter, the Neural Network Newsletter is a zero-cost monthly newsletter that includes everything from podcast summaries to what we call protocols in the form of brief one to three-page PDFs that cover things like how to optimize your sleep, how to regulate your dopamine.

如果您还没有订阅我们的神经网络时事通讯，神经网络时事通讯是一份零成本的月度时事通讯，其中包括从播客摘要到我们所说的协议（以简短的一到三页 PDF 形式）的所有内容，其中涵盖了如何优化睡眠、如何调节多巴胺等内容。

We also have protocols related to deliberate cold exposure.

我们还有与故意冷暴露相关的协议。

Get a lot of questions about that.

对此有很多疑问。

Deliberate heat exposure, and on and on.

故意受热，等等。

Again, all available at completely zero cost.

同样，所有这些都可以完全零成本获得。

You simply go to hubermanlab.com, go to the Menu tab in the top right corner, scroll down to Newsletter and enter your email.

您只需访问 hubermanlab.com，转到右上角的“菜单”选项卡，向下滚动到新闻通讯并输入您的电子邮件即可。

And I should mention that we do not share your email with anybody.

我应该指出的是，我们不会与任何人分享您的电子邮件。

Thank you once again for joining me for today's discussion, all about exercise, brain health, and performance.

再次感谢您参加今天的讨论，内容涉及锻炼、大脑健康和表现。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。