Maximizing Productivity, Physical & Mental Health with Daily Tools

Andrew Huberman:

安德鲁·休伯曼：

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

Andrew Huberman:

安德鲁·休伯曼：

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today we are going to talk about science-based protocols for sleep, mood, learning, nutrition, exercise of various kinds, strength and endurance and hypertrophy, and we are going to talk about some protocols that relate to creativity.

今天我们将讨论基于科学的睡眠、情绪、学习、营养、各种运动、力量、耐力和肥大的方案，我们还将讨论一些与创造力相关的方案。

We're going to talk about behavioral protocols, supplement-based protocols, all science-backed by quality peer-reviewed literature.

我们将讨论行为方案、基于补充剂的方案，所有这些都得到高质量同行评审文献的科学支持。

The reason that we're holding this episode now is that in the recent, previous episodes, we've covered some pretty intense and in-depth topics.

我们现在举办这一集的原因是，在最近的前几集中，我们已经讨论了一些非常激烈和深入的主题。

We've talked about vision and how we see and how to get better at seeing and how to maintain vision.

我们讨论了视力、我们如何看东西、如何提高视力以及如何保持视力。

We've talked about hearing and balance.

我们已经讨论了听力和平衡。

We've talked about chemical sensing, and we had a guest episode that covered a lot of information about new and emerging technologies in neuroscience as well as mental health.

我们讨论了化学传感，并且有一个客座节目涵盖了有关神经科学和心理健康领域新技术和新兴技术的大量信息。

That was the interview episode with Dr. Karl Deisseroth.

这是对 Karl Deisseroth 博士的采访。

Andrew Huberman:

安德鲁·休伯曼：

So given that we've covered so much detailed information in the previous 27 episodes of the Huberman Lab podcast, I decided that we would hold office hours.

鉴于我们在 Huberman Lab 播客的前 27 集中介绍了如此多的详细信息，我决定我们将保留办公时间。

Office hours in the university setting are when students come to the professor's office, where you meet outdoors on campus or in the classroom, to review the material and questions from lecture in more detail.

大学环境中的办公时间是指学生来到教授办公室，在校园户外或教室里见面，更详细地复习讲座中的材料和问题。

Now, unfortunately, we don't have the opportunity to meet face to face in real life, but nonetheless, you've been sending your questions, putting them in the comment section on YouTube, et cetera, and I prepared a number of answers to the questions that have shown up most frequently.

现在，不幸的是，我们没有机会在现实生活中面对面见面，但尽管如此，你们一直在发送你们的问题，把它们放在YouTube的评论部分等等，我为最常出现的问题准备了一些答案。

Now, in order to provide context and structure to the way that we will address these questions, I've arranged the science and science-based protocols that relate to various aspects of life such as mood, exercise, sleep, waking, anxiety, creativity, et cetera, into the context of a day.

现在，为了为我们解决这些问题的方式提供背景和结构，我将与生活各个方面（例如情绪、锻炼、睡眠、醒来、焦虑、创造力等）相关的科学和基于科学的协议安排到一天的背景中。

Andrew Huberman:

安德鲁·休伯曼：

Selecting the unit of a day in order to deliver this science information and protocols is not a haphazard decision on my part.

选择以一天为单位来传递这些科学信息和协议并不是我的随意决定。

It's actually the case that every cell in our body, every organ in our body and our brain is modulated or changes across the 24-hour day in a very regular and predictable rhythm.

事实上，我们体内的每个细胞、每个器官和我们的大脑在一天 24 小时内都以非常规律且可预测的节奏进行调节或变化。

And it's no coincidence that the earth spins once on its axis every 24 hours.

地球每 24 小时绕地轴自转一圈并非巧合。

These two things are coordinated by virtue of genes and different proteins, and things that are expressed in every cell of your body.

这两件事通过基因和不同的蛋白质以及在你身体的每个细胞中表达的东西来协调。

And so selecting the unit of the day is not just a practical one, but it's one that's related to our deeper biology.

因此，选择当天的单元不仅仅是一个实用的单元，而且还与我们更深层的生物学相关。

You may have heard in my interview episode with Dr. Karl Deisseroth that he himself, in order to juggle a tremendous workload, a full-time clinical practice, a lab of 40-plus people, a family of five children, et cetera, breaks up his life into units of days.

你可能在我对 Karl Deisseroth 医生的采访中听说过，为了兼顾巨大的工作量、全职临床实践、40 多人的实验室、有 5 个孩子的家庭等等，他自己将自己的生活分成了以天为单位的生活。

Andrew Huberman:

安德鲁·休伯曼：

And so, today we are going to further dissect the day as a unit that one can manage and manage extremely well, and in fact can optimize.

因此，今天我们将进一步剖析一天作为一个单元，人们可以管理和管理得非常好，实际上可以优化。

So we're basically going to talk about how to leverage science-based protocols.

因此，我们基本上将讨论如何利用基于科学的协议。

And when I say science, I mean quality, peer-reviewed science published in excellent journals.

当我说科学时，我指的是在优秀期刊上发表的高质量、经过同行评审的科学。

We're going to talk about how to take that science, convert it into specific protocols that break up along the course of a single day and direct certain types of behaviors in order to optimize the various features of life.

我们将讨论如何利用这门科学，将其转化为特定的协议，这些协议在一天的过程中分解并指导某些类型的行为，以优化生活的各种特征。

I will couch this in the context of what I do across a daily 24-hour rhythm.

我将根据我每天 24 小时节奏所做的事情来阐述这一点。

That doesn't mean that you have to follow this schedule at all, or even in part; it's just by way of example.

这并不意味着您必须完全遵循这个时间表，甚至部分遵循这个时间表；这只是举例。

Any number of the different things that I describe could be applied to any number of different schedules or frameworks.

我描述的任何数量的不同事物都可以应用于任何数量的不同的时间表或框架。

Andrew Huberman:

安德鲁·休伯曼：

But if there's one truth that applies to all of us, is that we all have to exist within the context of this 24-hour rhythm that we all possess.

但如果有一个真理适用于我们所有人，那就是我们所有人都必须生活在我们所有人都拥有的 24 小时节奏的背景下。

So that's what we'll focus on.

这就是我们要关注的重点。

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将有关科学和科学相关工具的零成本消费者信息带给公众。

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

为了与这个主题保持一致，我要感谢今天播客的赞助商。

So let's talk about how to apply quality, peer-reviewed science to your day and how to optimize everything from sleep to learning, creativity, meal timing, et cetera.

因此，让我们来谈谈如何将高质量、经过同行评审的科学应用到您的日常生活中，以及如何优化从睡眠到学习、创造力、进餐时间等的一切。

As I mentioned earlier, I'm going to do this in the context of my day and what I typically do.

正如我之前提到的，我将根据我一天的情况和我通常做的事情来做到这一点。

Andrew Huberman:

安德鲁·休伯曼：

However, the specific protocols for any number of different things: sleep, relaxation, meal timing, exercise, et cetera — any one or all of those could be rearranged to suit your specific needs.

然而，针对许多不同事物的具体方案：睡眠、放松、进餐时间、锻炼等等——其中任何一项或全部都可以重新安排，以满足您的特定需求。

I'm going to tell you what I do from morning until waking and even what I do while I sleep in order to optimize my sleep.

我将告诉您我从早上到醒来都做了什么，甚至我在睡觉时做了什么以优化睡眠。

So let's start with getting up in the morning.

那么，让我们从早上起床开始吧。

Now for me, I tend to wake up sometime around 6:00 a.m., 6:30, sometimes as late as 7:00 a.m.

现在对我来说，我倾向于在早上 6:00、6:30 左右起床，有时甚至晚到早上 7:00。

I don't typically sleep much later than 7:00 a.m.

我通常不会比早上 7:00 更晚睡觉。

The first thing I do after I wake up is I take the pen that's on my nightstand and the pad of paper on my nightstand, and I write down the time in which I woke up.

我醒来后做的第一件事就是拿起床头柜上的笔和床头柜上的纸条，写下我醒来的时间。

Now, I do sleep with my phone in my room.

现在，我睡觉时都会把手机放在房间里。

I realize this is considered a sin and has certain hazards associated with it, but I put my phone on airplane mode about an hour before I go to sleep, and then I set my alarm typically for 6:30 a.m., and some days the alarm wakes me up.

我意识到这被认为是一种罪恶，并且存在一定的危险，但我在睡觉前大约一小时将手机调至飞行模式，然后我通常将闹钟设置为早上 6:30，有时闹钟会叫醒我。

Andrew Huberman:

安德鲁·休伯曼：

Other days I wake up before the alarm, and yes, some days the alarm goes off and I hit snooze a few times, and then usually by 7:00 a.m., I am up and out of bed.

其他时候，我会在闹钟响之前醒来，是的，有时闹钟响了，我会按几次小睡，然后通常在早上 7:00 之前，我就会起床下床。

The reason for writing down what time I wake up is because I want to know that average wake-up time.

之所以写下我起床的时间，是因为我想知道平均起床时间。

That average wake -up time informs what's called my temperature minimum.

平均起床时间决定了我的最低体温。

It tells me when my body temperature was lowest.

它告诉我我的体温何时最低。

The temperature minimum is the time in each 24-hour cycle that your body temperature is lowest.

最低体温是指在每个 24 小时周期中您的体温最低的时间。

I don't sleep with a thermometer in my mouth or elsewhere, and I don't think you should either.

我睡觉时不会把温度计放在嘴里或其他地方，我认为你也不应该这样做。

Instead, I know that the lowest temperature that my body will be at across the 24-hour cycle tends to be two hours before my typical wake-up time, and I want to know that number.

相反，我知道我的身体在 24 小时周期中的最低温度往往是在我典型的起床时间之前两个小时，我想知道这个数字。

It's called our temperature minimum.

这就是我们的最低温度。

So if you're somebody that typically wakes up at 8:00 a.m., then your temperature minimum is sometime around 6:00 a.m.

因此，如果您通常在上午 8:00 起床，那么您的体温最低值会在上午 6:00 左右。

Andrew Huberman:

安德鲁·休伯曼：

Remember, the temperature minimum is a time in the 24-hour cycle.

请记住，最低温度是 24 小时周期中的某个时间。

I don't care what my actual temperature is; I care when my lowest temperature is, and I know that that lowest temperature is approximately two hours before my average wake-up time.

我不在乎我的实际温度是多少；我关心我的最低体温是什么时候，而且我知道最低体温是在我平均起床时间之前大约两个小时。

So I highly recommend that you write down when you wake up, or track that in some way that works for you, and use that as a reference point to determine your temperature minimum.

因此，我强烈建议您在醒来时写下来，或以某种适合您的方式进行跟踪，并将其用作确定最低体温的参考点。

We will return to the temperature minimum and how you can leverage the temperature minimum for several things.

我们将回到最低温度以及如何利用最低温度来做一些事情。

Shifting your clock, shifting your circadian sleep schedule and wake schedule.

改变你的时钟，改变你的昼夜节律睡眠时间表和起床时间表。

Also for shifting your eating schedule, et cetera.

还可以改变你的饮食计划等等。

We will return to that.

我们将回到这一点。

But even if you don't travel, even if you don't care about things like jet lag, even if you sleep fabulously all year round, never have a poor night's sleep, knowing your temperature minimum, that time when your temperature is at its lowest point, is a valuable thing to know.

但即使您不旅行，即使您不关心时差之类的问题，即使您全年都睡得很好，永远不会睡不好觉，了解您的最低体温（您的体温处于最低点的时间）是一件很有价值的事情。

Andrew Huberman:

安德鲁·休伯曼：

The second thing I do after I wake up is to get into forward ambulation, which is just nerd speak for taking a walk.

醒来后我做的第二件事就是向前走动，这只是书呆子所说的散步。

Now, I have a dog, and as many of you know, he's a bulldog, and he doesn't really like to walk, especially not in the morning.

现在，我有一只狗，正如你们很多人所知，他是一只斗牛犬，他不太喜欢走路，尤其是在早上。

But for humans and for animals, there's a phenomenon whereby when we generate our own forward motion, forward ambulation, visual images pass by us on our eyes, so-called optic flow.

但对于人类和动物来说，存在一种现象，当我们产生自己的向前运动、向前移动时，视觉图像会从我们的眼睛上经过，即所谓的光流。

And for those of you that are low vision or no vision, the same phenomenon occurs in the auditory system.

对于视力低下或无视力的人来说，听觉系统也会发生同样的现象。

Sounds pass by us in so-called auditory flow.

声音以所谓的听觉流的形式从我们身边经过。

Getting into a mode of forward ambulation, and especially experiencing visual flow, has a powerful effect on the nervous system.

进入向前行走的模式，尤其是体验视觉流动，对神经系统有强大的影响。

The effect it has is essentially to quiet or reduce the amount of neural activity in this brain structure called the amygdala.

它的作用本质上是安静或减少杏仁核这一大脑结构中的神经活动量。

Andrew Huberman:

安德鲁·休伯曼：

Amygdala means almond, and many of you have probably heard about the amygdala for its role in anxiety and fear and threat detection.

杏仁核的意思是杏仁，你们中的许多人可能都听说过杏仁核，因为它在焦虑、恐惧和威胁检测中发挥着作用。

And, indeed, the amygdala is part of the network in the brain that generates feelings of fear and threat and anxiety.

事实上，杏仁核是大脑中产生恐惧、威胁和焦虑感的网络的一部分。

It does a bunch of other things too, but that's one of its primary functions.

它也做很多其他事情，但这是它的主要功能之一。

There are now at least half a dozen quality papers published in quality peer-reviewed journals that show that forward ambulation, walking or biking or running, and generating optic flow in particular, has this incredible property of lowering activity in the amygdala and thereby reducing levels of anxiety.

现在，至少有六篇高质量论文发表在高质量的同行评审期刊上，这些论文表明，向前走动、步行、骑自行车或跑步，特别是产生光流，具有降低杏仁核活动的令人难以置信的特性，从而降低焦虑水平。

There are two papers that I'd like to highlight in particular that relate to this phenomenon.

我想特别强调两篇与这一现象相关的论文。

The first one was published in the journal Neuron, and the title of this paper is "Whole brain functional ultrasound imaging ...

第一篇发表在Neuron杂志上，论文题目是“全脑功能超声成像...

" That just means they have a cool technique to evaluate the activity of structures in the brain, across the entire brain; "...

“这只是意味着他们拥有一种很酷的技术来评估整个大脑的大脑结构活动； “……

reveals brain modules for visual motor integration."

揭示了视觉运动整合的大脑模块。”

Andrew Huberman:

安德鲁·休伯曼：

What they found in this study, and I should mention the first author is Macé.

他们在这项研究中发现了什么，我应该提到第一作者是 Macé。

This comes from Botond Roska's group.

这来自 Botond Roska 的小组。

This was work done in mice, but I will talk about other species in a moment.

这是在小鼠身上完成的工作，但我稍后会讨论其他物种。

What they found was, essentially, that when these mice walk forward and their eyes move from side to side, which is a natural consequence of moving forward, so-called optic flow is flowing past their eyes.

他们发现，本质上，当这些小鼠向前行走时，它们的眼睛从一侧移动到另一侧（这是向前移动的自然结果），所谓的光流会流过它们的眼睛。

Many brain areas are activated, increase in their level of firing, but the amygdala in particular reduced its levels of firing.

许多大脑区域被激活，放电水平增加，但杏仁核的放电水平尤其降低。

That's a very interesting finding, but it is in mice.

这是一个非常有趣的发现，但它是在老鼠身上发生的。

However, another paper, "Eye-movement intervention enhances extinction via amygdala deactivation," was published in the Journal of Neuroscience, a strong journal, and shows that, again, these lateral eye movements from side to side reduce activity levels in this fear/threat/anxiety center in the brain, the amygdala.

然而，另一篇论文《眼球运动干预通过杏仁核失活增强消退》发表在权威期刊《神经科学杂志》上，该论文再次表明，这些从一侧到另一侧的横向眼球运动会降低大脑中恐惧/威胁/焦虑中心杏仁核的活动水平。

Andrew Huberman:

安德鲁·休伯曼：

Now those are eye movements.

现在这些是眼球运动。

They didn't specifically look at forward ambulation, and yet other papers have looked at forward ambulation, and we know that forward ambulation — walking forward — generates the sorts of eye movements that cause optic flow and reductions in amygdala activation.

他们没有专门研究向前行走，但其他论文也研究了向前行走，我们知道向前行走（向前行走）会产生各种眼球运动，从而导致视流和杏仁核激活减少。

So for me, this process of taking a walk each morning isn't about exercise.

所以对我来说，每天早上散步的过程并不是为了锻炼。

It's not about burning calories; it's not about any of that.

这不是为了燃烧卡路里；而是为了燃烧卡路里。与此无关。

It's really about getting into optic flow and reducing the levels of amygdala activation.

这实际上是关于进入光流并降低杏仁核激活水平。

Now, I don't have anxiety, at least I don't have chronic anxiety or generalized anxiety.

现在，我没有焦虑，至少没有慢性焦虑或广泛性焦虑。

I tend to have a lot of energy, but at these points in the morning, I'm not very energetic.

我往往精力充沛，但在早上的这些时候，我不是很有活力。

Sometimes I'm sort of shuffling more than I'm walking, in fact, and Costello is almost always shuffling, and I'm almost always trying to drag him first thing in the morning.

事实上，有时我拖着脚走的时间比走路还多，而科斯特洛几乎总是在拖着步子，而我几乎总是早上第一件事就是试图拖着他。

Andrew Huberman:

安德鲁·休伯曼：

But that walk is a particularly important protocol each day because it really serves to push my neurology in the direction that I'd like it to go, which is alert but not anxious.

但每天散步都是一个特别重要的程序，因为它确实有助于将我的神经学推向我想要的方向，即警觉但不焦虑。

And it's kind of a fine line sometimes, especially as events surface throughout the day.

有时这是一条微妙的界限，尤其是当事件全天浮现时。

Emails come in, text messages come in, you get bombarded with a number of things.

电子邮件进来，短信进来，你会受到很多事情的轰炸。

I want to be alert and responsive.

我想要保持警惕并做出反应。

I want to be able to focus, but I don't want to feel anxious or reactive to these things.

我希望能够集中注意力，但我不想对这些事情感到焦虑或反应。

So the forward ambulation and this optic flow is the way that I ensure, based on quality peer-reviewed data, that my amygdala activation is slightly suppressed.

因此，基于高质量的同行评审数据，前向移动和这种光流是我确保我的杏仁核激活受到轻微抑制的方式。

Now at the same time, I also want the alertness.

现在同时，我也想要警觉性。

I want alert and focused.

我想要警觉和专注。

I don't just want to be sleepy or super relaxed.

我不只是想困倦或超级放松。

I want to have a high degree of focus and alertness because I'm soon going to move into a bout of work.

我想要保持高度的专注和警觉，因为我很快就要开始工作了。

I need to lean into the day.

我需要投入到这一天。

So in order to do that, I make sure that the walking is done outdoors.

因此，为了做到这一点，我确保步行是在户外进行的。

Andrew Huberman:

安德鲁·休伯曼：

That might be sort of a duh, but many people get up and start moving around their house, their apartment, and they don't go anywhere.

这可能有点废话，但很多人起床后就开始在他们的房子、公寓里走动，但他们哪里也不去。

And just walking around inside, it will generate some optic flow, but nothing like the sort of optic flow that you can generate in larger environments, like out of doors environments.

只要在里面走动，它就会产生一些光流，但与在更大的环境（如室外环境）中产生的光流完全不同。

If you can't get outdoors, doing it indoors is perfectly fine, but it's not going to have the same magnitude of positive effect.

如果你不能到户外去，在室内做也完全没问题，但不会产生同样程度的积极效果。

Now, in order to get the alertness, I do it outdoors because I also want sunlight in my eyes.

现在，为了获得警觉性，我在户外进行，因为我也希望阳光照射到我的眼睛。

I know many of you have heard me talk about this ad nauseam on various podcasts and this podcast, but getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health.

我知道你们很多人都听过我在各种播客和这个播客上谈论过这个令人作呕的话题，但是早上第一件事就是让阳光照射到眼睛里对于身心健康绝对至关重要。

It is perhaps the most important thing that any and all of us can and should do in order to promote metabolic well-being, promote the positive functioning of your hormone system, get your mental health steering in the right direction.

这也许是我们所有人可以而且应该做的最重要的事情，以促进新陈代谢的健康，促进荷尔蒙系统的积极运作，让您的心理健康朝着正确的方向发展。

Andrew Huberman:

安德鲁·休伯曼：

There are a number of reasons for this, but before I get into those reasons, let me just emphasize what the protocol is.

造成这种情况的原因有很多，但在讨论这些原因之前，让我先强调一下协议是什么。

The protocol is get outdoors, ideally with no sunglasses if you can do that safely.

协议是到户外，如果可以安全的话，最好不戴太阳镜。

Even if there's cloud cover, more photons, light information are coming through that cloud cover than would be coming from a very bright indoor bulb.

即使有云层，穿过云层的光子和光信息也会比来自非常明亮的室内灯泡的光子和光信息更多。

So getting outdoors is absolutely key.

因此，到户外活动绝对是关键。

How long should you do this?

你应该这样做多长时间？

It's going to depend on the brightness of the environment.

这将取决于环境的亮度。

It's going to depend on a number of different factors.

这将取决于许多不同的因素。

Two minutes would be a minimum, 10 minutes would be even better, and if you can, 30 minutes would be fantastic.

至少 2 分钟，10 分钟更好，如果可以的话，30 分钟就更好了。

Now if it's a very bright day, or you live in a place where there's bright sunlight, clear day on a snowfield.

现在，如果天气非常晴朗，或者你住在一个有明亮阳光的地方，雪地上晴朗的一天。

You would only need something like 60 seconds, but most people aren't living in those sorts of conditions.

你只需要 60 秒左右的时间，但大多数人并不生活在这种条件下。

Andrew Huberman:

安德鲁·休伯曼：

So getting outside for a 10-minute walk or a 15-minute walk will basically ensure that you're getting adequate stimulation of these neurons in the eye that are called the melanopsin, intrinsically photosensitive ganglion cells.

因此，到户外散步 10 分钟或 15 分钟基本上可以确保眼睛中的这些神经元得到充分的刺激，这些神经元被称为黑视蛋白，本质上是感光神经节细胞。

I know that's a mouthful.

我知道那是拗口的。

These are neurons that don't care about shapes of objects or the motion of objects.

这些神经元不关心物体的形状或物体的运动。

These are neurons that convey to the brain that it's daytime, and it's time to be alert, and it sets in motion a huge number of biological cascades within every cell and organ of your body.

这些神经元向大脑传达现在是白天，是时候保持警惕了，它会在你身体的每个细胞和器官内启动大量的生物级联反应。

From your liver to your gut to your heart to your brain.

从你的肝脏到你的肠道到你的心脏到你的大脑。

It really sets things down the right path.

它确实让事情走上了正确的道路。

Early in the day, we experience a natural and healthy bump in a hormone called cortisol.

清晨，我们会感受到一种叫做皮质醇的激素的自然而健康的增加。

Cortisol comes from the amygdala.

皮质醇来自杏仁核。

That cortisol, as I mentioned, is healthy and normal and promotes wakefulness.

正如我提到的，皮质醇是健康且正常的，可以促进清醒。

It actually promotes a healthy immune system.

它实际上可以促进健康的免疫系统。

Andrew Huberman:

安德鲁·休伯曼：

So I know you've heard that stress and cortisol disrupt the immune system, but not the short little pulse of cortisol that you get each morning.

所以我知道你听说过压力和皮质醇会破坏免疫系统，但你听说过每天早上皮质醇的短暂小脉冲。

It's very important that that pulse of cortisol arrive early in the day.

皮质醇的脉冲在一天中早些时候到达是非常重要的。

I want to emphasize this again.

我想再次强调这一点。

It's very important that that pulse of cortisol arrive early in the day, and that pulse of cortisol is going to happen once every 24 hours, no matter what.

皮质醇的脉冲在一天中早些时候到达非常重要，并且无论如何，皮质醇的脉冲将每 24 小时发生一次。

It's going to happen, and you get to time it.

它会发生，你得安排好时间。

How do you time it?

你如何安排时间？

Primarily by when you view bright sunlight, or bright light of another kind, and we'll talk about that in a moment.

主要是当您看到明亮的阳光或其他类型的明亮光线时，我们稍后会讨论这一点。

So you want that cortisol pushed early.

所以你希望尽早释放皮质醇。

If you wake up before the sun comes out, it's fine to turn on artificial lights, but then you would want to get outside as soon as you can to get this natural light stimulation of your eyes.

如果您在太阳出来之前醒来，打开人造光没问题，但是您会想尽快出去，让眼睛受到自然光的刺激。

And it does have to be to your eyes.

它确实必须在你的眼睛里。

Andrew Huberman:

安德鲁·休伯曼：

Just to really drill down into the details for a moment.

只是为了真正深入了解细节。

You don't want to stare directly at the sun or any light that's so bright that it feels painful.

你不想直视太阳或任何明亮到让人感到痛苦的光线。

If you feel like you have to close your eyes or blink, please do.

如果您觉得必须闭上眼睛或眨眼，请这样做。

You don't want to damage your retinas.

您不想损坏您的视网膜。

The point here is to get the sunlight indirectly.

这里的重点是间接获得阳光。

It's going to essentially be scattered everywhere through the cloud cover, but you know from looking at a flashlight, directly into that flashlight, versus looking at the beam that flashlight generates on the ground, that if you're standing in the shade, you're going to get less of that sunlight than you are if you're out in an open field.

它基本上会通过云层散布到各处，但是通过观察手电筒，直接进入手电筒，与观察手电筒在地面上产生的光束相比，你知道，如果你站在阴凉处，你得到的阳光会比你在开阔的田野中得到的阳光少。

So this is why the time outside, it's going to need to vary depending on your particular environment.

因此，这就是为什么户外时间需要根据您的特定环境而变化。

But do your best to do this every day.

但每天都要尽力做到这一点。

If you miss a day, no big deal, but try not to miss more than one day.

如果错过一天也没什么大不了的，但尽量不要错过超过一天。

Otherwise your mental and physical health will start to suffer.

否则你的精神和身体健康将开始受到影响。

Andrew Huberman:

安德鲁·休伯曼：

And doing this each day costs nothing.

每天这样做不需要任何成本。

It's just time.

只是时间到了。

You can combine it with the forward ambulation, with the walk and the optic flow that I talked about before, and that's what I do each morning to generate a sense of alertness in my body and brain to generate a sense of calm, yet alert.

你可以将它与我之前谈到的向前行走、步行和光流结合起来，这就是我每天早上所做的，以在我的身体和大脑中产生一种警觉感，从而产生一种平静但警觉的感觉。

And that's also what I do with Costello, with my bulldog.

这也是我对科斯特洛和我的斗牛犬所做的事情。

People have asked me, "Do these same mechanisms apply to animals?" Well, the reality is, many of these mechanisms were actually discovered in animals and then were tested in humans and verified that they also exist in humans.

人们问我：“这些相同的机制适用于动物吗？”事实上，许多这些机制实际上是在动物身上发现的，然后在人类身上进行了测试，并证实它们也存在于人类身上。

Not always.

并非总是如此。

Sometimes it was the reverse, where they were tested first in humans and then brought to animals.

有时情况恰恰相反，首先在人体中进行测试，然后再将其带到动物身上。

But indeed, your dog, your horse, I don't know what other animals are out there.

但事实上，你的狗，你的马，我不知道那里还有什么其他动物。

They need this.

他们需要这个。

Andrew Huberman:

安德鲁·休伯曼：

Now, if you have a hamster or a nocturnal animal, the reason why they like to run on their wheels at night is because they're nocturnal.

现在，如果你有一只仓鼠或夜行动物，它们之所以喜欢在晚上用轮子跑，是因为它们是夜间活动的。

They don't like being in the light.

他们不喜欢待在光亮中。

Light actually causes them to freeze, right?

光实际上会使它们冻结，对吧？

Actually, if you are into aquaria, you like fish, they always say, "Don't overfeed your fish.

事实上，如果你喜欢水族馆，你喜欢鱼，他们总是说，“不要给你的鱼喂太多。

You'll kill the fish." That's true, but guess what the fastest way to kill a fish is?

你会杀了鱼的。”确实如此，但猜猜杀死鱼最快的方法是什么？

To keep the lights on 24-hours a day.

保证灯24小时亮着。

They also need circadian rhythms, these 24-hour rhythms.

他们还需要昼夜节律，即 24 小时节律。

So we'll do an entire month at some point about pet health, but meanwhile, get that morning sunlight.

因此，我们将在某个时候花整整一个月的时间来关注宠物的健康，但同时，也要享受早晨的阳光。

So now we have a first protocol, which is to write down the time of day that you wake up.

现在我们有了第一个协议，那就是写下您一天中醒来的时间。

The second protocol is to take a walk first thing in the morning, and the third protocol is woven in with that walk, at least for me, which is to get that sunlight exposure.

第二个方案是早上第一件事就是散步，第三个方案是与散步交织在一起的，至少对我来说是这样，那就是接受阳光照射。

Andrew Huberman:

安德鲁·休伯曼：

Now, if you can't get sunlight exposure, you absolutely can't, I don't necessarily recommend buying one of these dawn alarm lights.

现在，如果你不能接受阳光照射，你绝对不能，我不一定建议购买这些黎明警报灯之一。

They're, and I'm sorry to say this, but they're just vastly overpriced, relative to what they are.

我很遗憾地说，它们是的，但相对于它们的实际情况来说，它们的价格实在太高了。

They're basically a bright LED.

它们基本上是一个明亮的 LED。

I instead use a pad that's a 930-lux light pad.

我改为使用 930 勒克斯光垫。

I think it was designed for drawing.

我认为它是为绘画而设计的。

Those are available at a fraction of the cost that a morning light simulator would provide, and yet it's really bright enough, at least for me.

这些设备的成本只是晨光模拟器的一小部分，但它确实足够亮，至少对我来说是这样。

I tend to put it on my desk while I work each morning.

每天早上工作时我都会把它放在桌子上。

So here's a principle that you can leverage.

因此，这是您可以利用的原则。

If you want to be alert, view bright lights and make those lights above you or in front of you.

如果你想保持警觉，请观察明亮的灯光，并将这些灯光放在你的上方或前方。

If you want to go to sleep soon, or you don't want to be awake for whatever reason, try and eliminate your exposure to light.

如果您想尽快入睡，或者出于某种原因不想醒来，请尝试避免暴露在光线下。

And this, again, is not about exposure of the skin to light.

再说一次，这与皮肤暴露在光线下无关。

This is about exposure of your eyes, of your neural retinas to light.

这是关于你的眼睛、你的神经视网膜暴露在光线下的问题。

Andrew Huberman:

安德鲁·休伯曼：

For those of you that are concerned about blue light, I want to emphasize that blue light is precisely the wavelength of light that is optimal for stimulating these neurons in your eye, which set your circadian rhythms properly.

对于那些关心蓝光的人，我想强调的是，蓝光正是最适合刺激眼睛中这些神经元的光波长，这些神经元可以正确设置您的昼夜节律。

So you don't want to shield yourself from blue light early in the day or throughout the day or anytime you want to be awake.

因此，您不想在清晨或全天或任何您想醒来的时候保护自己免受蓝光的影响。

In fact, that could have a number of detrimental consequences.

事实上，这可能会产生许多有害的后果。

Fortunately, all those consequences are going to be reversible after a short period of time of making sure that you don't wear your blue blockers during the day.

幸运的是，在确保您白天不佩戴蓝色阻滞剂的短时间内，所有这些后果都将是可逆的。

Please, the time to wear blue blockers, if you do, is at night and in the evening when you're headed towards sleep.

如果你愿意的话，请穿蓝色阻滞剂的时间是在晚上和晚上你准备睡觉的时候。

My colleague, Samer Hattar, who is head of the chronobiology unit at the National Institutes of Mental Health, has spoken about this before on my Instagram.

我的同事萨默·哈塔尔（Samer Hattar）是美国国立心理健康研究所时间生物学部门的负责人，他之前在我的 Instagram 上谈到过这个问题。

Andrew Huberman:

安德鲁·休伯曼：

We held an Instagram Live, and I said, "Sam, what do you think about blue blockers?" And he said, "I don't think that's a good idea at all, unless it's really late at night, and you're in a bright environment, and you're trying to limit the amount of bright light that impacts the eyes." Eliminating specific wavelengths of light, in Samer's opinion and also in my opinion, is not a natural thing for the visual system in the brain to experience.

我们举办了一场 Instagram Live，我说：“Sam，你对蓝色阻滞剂有什么看法？”他说：“我认为这根本不是一个好主意，除非是在深夜，并且你处于明亮的环境中，并且你试图限制影响眼睛的强光量。”在萨默看来，在我看来，消除特定波长的光对于大脑中的视觉系统来说并不是一件自然的事情。

Some people get headaches while they work on the computer all day or staring at screens, and so they get blue blockers, thinking that's going to protect them from their headaches.

有些人整天在电脑前工作或盯着屏幕时会感到头痛，因此他们会服用蓝色阻滞剂，认为这可以保护他们免受头痛的困扰。

However, any protection that you get from headaches from blue blockers is going to be minimal in comparison to what's really going on there, which is that people are viewing devices and screens up close for too many hours throughout the 24-hour cycle.

然而，与实际情况相比，您从蓝色阻挡器带来的头痛中获得的任何保护都是微乎其微的，实际情况是人们在 24 小时周期中近距离观看设备和屏幕的时间太多。

Andrew Huberman:

安德鲁·休伯曼：

A better remedy would be to step away from that computer from time to time and to make sure that you can look far off into the distance, ideally a distance longer than 20 feet.

更好的补救措施是时不时地离开计算机，并确保您可以眺望远处，最好是超过 20 英尺的距离。

View a horizon, go out on a balcony, things of that sort.

看看地平线，到阳台上，诸如此类。

Take a walk around, get into optic flow.

四处走走，进入光流。

So if you're into blue blockers, make sure you're only wearing them in the late evening and at night.

因此，如果您喜欢蓝色阻滞剂，请确保只在深夜和夜间佩戴。

I personally don't wear blue blockers at all.

我个人根本不穿蓝色阻滞剂。

I prefer to just control my light-viewing behavior by doing the other form of circadian control, which is to dim the lights.

我更喜欢通过另一种形式的昼夜节律控制来控制我的光观察行为，即调暗灯光。

And I do that because dimming the lights and setting them lower in the environment sets up the brain and body for sleep much better than simply just wearing some blue light, blue blockers, excuse me.

我这样做是因为调暗灯光并将其设置在环境中较低的位置可以让大脑和身体更好地睡眠，这比简单地戴一些蓝光、蓝光阻挡器更好，对不起。

And please know if you do wear blue blockers, that if the light in your environment is bright enough, it doesn't matter if you're blocking out the blues; these cells in the eye will respond to other wavelengths of light.

请注意，如果您确实佩戴蓝光阻挡器，如果您环境中的光线足够亮，那么您是否阻挡蓝光并不重要；眼睛中的这些细胞会对其他波长的光做出反应。

Andrew Huberman:

安德鲁·休伯曼：

So I have no vendetta against the blue blockers, and I fully expect the blue block-anistas to come after me with blue blockers.

所以我对蓝色阻挡者没有仇视，我完全希望蓝色阻挡者会用蓝色阻挡者追随我。

But as you do that, please understand that the biology points in the direction of — get a lot of bright light throughout the day, including blue light.

但当您这样做时，请了解生物学的方向是——全天接受大量明亮的光线，包括蓝光。

And at night, just limit the total amount of overall light that you're exposed to, including from screens.

在晚上，只需限制您接触到的总光量（包括来自屏幕的光）即可。

So then Costello and I get back from our walk.

然后科斯特洛和我散步回来。

Sometimes that walk was 10 minutes, sometimes it was 60 minutes, depending on how slowly Costello is walking that day.

有时步行需要 10 分钟，有时需要 60 分钟，具体取决于科斯特洛当天行走的速度。

Indeed, many mornings, I'm the guy carrying his bulldog back up the hill.

事实上，很多个早晨，我都是那个带着他的斗牛犬回到山上的人。

My neighbors know me so well.

我的邻居很了解我。

They know Costello so well that they've since stopped pulling over and asking if the dog is okay.

他们非常了解科斯特洛，因此他们不再停下来询问这只狗是否还好。

Sometimes they'll ask if I'm okay.

有时他们会问我是否还好。

Nonetheless, we get back, I give him his food, I give him his water, and I give me my water.

尽管如此，我们还是回来了，我给他食物，我给他水，我也给我自己的水。

Andrew Huberman:

安德鲁·休伯曼：

I'm a big believer, based on quality peer-reviewed data, that hydration is essential for mental performance.

根据高质量的同行评审数据，我坚信水分对于精神表现至关重要。

Now I confess, I don't really like drinking big glasses, or big jugs, of water first thing in the morning.

现在我承认，我真的不喜欢早上第一件事就是喝大杯或大壶水。

I don't know why, but my thirst doesn't tend to kick in first thing.

不知道为什么，我一开始就感觉口渴。

You may be different.

你可能会有所不同。

Either way, I force myself, essentially, to drink at least 16, and most days 32 ounces of water.

不管怎样，我强迫自己喝至少 16 盎司水，大多数时候喝 32 盎司水。

I also put a little bit of sea salt in the water.

我还在水中放了一点海盐。

As many of you know, neurons require ionic flow.

正如许多人所知，神经元需要离子流。

What that means is neurons need sodium, they need magnesium, and they need potassium in order to function.

这意味着神经元需要钠、镁和钾才能发挥作用。

We do tend to get dehydrated at night.

我们确实容易在晚上脱水。

Even if the day is not very hot, I try and top off, or I try and make sure that I'm hydrated early in the day before I begin any work.

即使天气不是很热，我也会尝试补充水分，或者尝试确保在开始任何工作之前尽早补充水分。

So I make myself drink this water with a little bit of sea salt.

所以我让自己喝加一点海盐的水。

How much sea salt?

多少海盐？

If you really want to get detailed, I suppose it's about half a teaspoon.

如果你真的想更详细的话，我想大约是半茶匙。

It's not much.

并不多。

Andrew Huberman:

安德鲁·休伯曼：

That's what I do, and I drink that more or less room temperature.

我就是这么做的，我喝的水温度差不多是室温的。

I find that drinking really cold water first thing in the day kind of like cramps up my insides.

我发现每天第一件事就是喝冷水，这会让我的内脏感到痉挛。

So I don't do that.

所以我不这样做。

At that point, I start thinking about and fantasizing about and craving caffeine, but I don't drink that caffeine yet.

那时，我开始思考、幻想和渴望咖啡因，但我还没有喝咖啡因。

I purposely delay my caffeine intake to 90 minutes to 120 minutes after I wake up.

我故意将咖啡因的摄入推迟到起床后 90 分钟到 120 分钟。

Of course, I know when I wake up because I wrote it down, although it's pretty easy to commit to memory.

当然，我知道我什么时候醒来，因为我把它写下来了，尽管它很容易记住。

The reason I delay caffeine is because one of the factors that induces a sense of sleepiness is the buildup of adenosine, or as some people call it, adenosine, in our system.

我推迟咖啡因的原因是因为引起困倦感的因素之一是我们系统中腺苷的积累，或者正如一些人所说的，腺苷。

The buildup of adenosine accumulates the longer we are awake.

我们清醒的时间越长，腺苷的积累就越多。

So when I wake up in the morning, when you wake up in the morning, your adenosine levels are likely to be very low.

所以当我早上醒来时，当你早上醒来时，你的腺苷水平可能会非常低。

However, caffeine is an adenosine blocker.

然而，咖啡因是一种腺苷阻滞剂。

Andrew Huberman:

安德鲁·休伯曼：

It's actually a competitive antagonist, for you aficionados.

对于各位爱好者来说，它实际上是一个竞争性的对手。

It sort of parks in the receptor that adenosine normally would park at and prevents adenosine from acting on that receptor.

它有点停在腺苷通常停泊的受体上，并阻止腺苷作用于该受体。

That's why you feel more alert, because it's essentially blocking the effect of this sleepiness factor that we all create called adenosine.

这就是为什么你会感觉更加警觉，因为它本质上阻止了我们所有人都会产生的一种名为腺苷的困倦因素的影响。

The reason for delaying caffeine intake 90 minutes to two hours after waking is I want to make sure that I don't have a late afternoon or even early afternoon crash from caffeine.

起床后 90 分钟到两个小时延迟摄入咖啡因的原因是我想确保我不会在下午晚些时候甚至下午早些时候因咖啡因而崩溃。

One of the best ways to ensure a caffeine crash is to drink a bunch of caffeine, block all those adenosine receptors, and then by early or late afternoon when that caffeine starts to wear off and gets dislodged from the receptors, a lower level of adenosine is able to create a greater level of sleepiness.

确保咖啡因崩溃的最佳方法之一是喝一大堆咖啡因，阻断所有这些腺苷受体，然后到下午早些时候或晚些时候，当咖啡因开始消失并从受体上脱落时，较低水平的腺苷能够产生更高水平的困倦。

It took me years to figure this out.

我花了很多年才弄清楚这一点。

I used to wake up and I'd think, "Oh, I don't want to drink caffeine too close to bedtime, so I'm going to start drinking my caffeine really early." I let my cortisol naturally come up in the morning.

我过去常常醒来，我会想，“哦，我不想在睡前喝咖啡因，所以我要很早就开始喝咖啡因。”我让皮质醇在早上自然产生。

Andrew Huberman:

安德鲁·休伯曼：

I avoid drinking caffeine until about 90 minutes or two hours after waking.

我在起床后约 90 分钟或两个小时之前避免饮用咖啡因。

And when I do that, I find that I don't experience the afternoon crash.

当我这样做时，我发现我没有经历下午的崩溃。

At least I don't experience that crash unless I do something foolish like ingest far too much food at lunch, or I stay up all night the night before.

至少我不会经历那种崩溃，除非我做了一些愚蠢的事情，比如午餐时吃太多食物，或者前一天晚上熬夜。

But provided I don't do anything foolish like that, delaying caffeine at 90 minutes to two hours, optimizes this relationship between adenosine and wakefulness and sleepiness in a way that really provides a nice, consistent arc of energy throughout the day and brings energy down as I'm headed toward sleep and falling asleep.

但只要我不做那样愚蠢的事情，将咖啡因推迟到 90 分钟到两个小时，就能优化腺苷与清醒和困倦之间的关系，从而真正提供全天良好、一致的能量弧，并在我即将入睡和入睡时降低能量。

My primary objective early in the day is to get into a mode of being focused yet alert so that I can get work done.

我每天早些时候的主要目标是进入一种专注但警觉的模式，以便我能够完成工作。

I've found that the best way for me to achieve that state is through fasting.

我发现实现这种状态的最佳方法是禁食。

So I don't eat anything until about 11:00 a.m.

所以直到上午 11:00 左右我才吃任何东西。

or 12 noon.

或中午 12 点。

I'm not absolutely religious about it.

我对此并不绝对虔诚。

Andrew Huberman:

安德鲁·休伯曼：

There are days when I'll have a few Brazil nuts or a spoonful or three of almond butter, for instance.

例如，有时我会吃一些巴西坚果或一勺或三勺杏仁黄油。

But most days, I'm not doing that.

但大多数时候，我不会这样做。

I'm just not eating anything.

我只是不吃任何东西。

I'm drinking some caffeine.

我正在喝一些咖啡因。

Caffeine source for me is yerba maté, guayusa tea — those are my preferred sources.

对我来说，咖啡因的来源是马黛茶、瓜尤萨茶——这些是我的首选来源。

I tend to avoid coffee these days.

这些天我倾向于避免喝咖啡。

Occasionally I'll have a cup, but most often I stick to the teas.

偶尔我会喝一杯，但大多数时候我都会喝茶。

I drink water as much as I feel I need to and want to, and I also drink my Athletic Greens, which is compatible at least for me with fasting.

我会根据需要和想要喝多少水，我也会喝我的运动绿饮料，这至少对我来说适合禁食。

Let's talk about why fasting works to create this heightened state of alertness, yet calm brain state.

让我们来谈谈为什么禁食可以创造这种高度警觉的状态，同时又能让大脑保持平静的状态。

Fasting increases levels of adrenaline, also called epinephrine, in the brain and body.

禁食会增加大脑和身体中肾上腺素（也称为肾上腺素）的水平。

And when our levels of epinephrine and adrenaline are increased, we learn better; we can focus better.

当我们的肾上腺素和肾上腺素水平增加时，我们会学得更好；我们可以更好地集中注意力。

There's terrific data supporting that.

有很棒的数据支持这一点。

You don't want epinephrine, aka adrenaline, too high.

你不希望肾上腺素（又名肾上腺素）太高。

That feels like stress and panic.

那感觉就像是压力和恐慌。

Andrew Huberman:

安德鲁·休伯曼：

You get jittery, you can't focus.

你会变得紧张，无法集中注意力。

But in its optimal range, adrenaline really provides a heightened sense of focus and the ability to encode, meaning bring in and retain, remember information.

但在其最佳范围内，肾上腺素确实可以提供高度的专注感和编码能力，这意味着引入和保留、记住信息。

And so, since my job is mainly a cerebral one where I'm writing grants and working on papers, et cetera, I fast in the early part of the day.

因此，由于我的工作主要是脑力工作，我要写拨款和写论文等等，所以我在一天的早些时候禁食。

I mentioned ingesting things like guayusa or yerba maté, or in my case, Athletic Greens.

我提到过摄入番石榴或马黛茶之类的东西，或者就我而言，运动绿茶。

Many people ask, in fact, there's a whole community and discussion boards, et cetera, and YouTube comments on the Internet, about what breaks a fast and what doesn't.

事实上，很多人都在问，关于什么可以打破禁食，什么不能，互联网上有一个完整的社区和讨论区等等，还有 YouTube 评论。

The fact of the matter is that's going to be highly individual because it's going to depend on how sensitive your blood sugar is in other, and more accurately, it's going to depend on things like your insulin sensitivity.

事实上，这将是高度个体化的，因为它将取决于您的血糖对其他血糖的敏感程度，更准确地说，它将取决于您的胰岛素敏感性等因素。

Andrew Huberman:

安德鲁·休伯曼：

So for instance, if you're somebody who gets up in the morning, hydrates and goes out for a six-mile run, you could probably eat a jar of almond butter and still be what's called fat fasted.

举例来说，如果你早上起床，补充水分，然后出去跑六英里，你可能会吃一罐杏仁黄油，但仍然处于所谓的“脂肪禁食”状态。

Your insulin levels will still be very low, because even though that is a large volume of almond butter, even to me and Costello, that large number of calories come from a source that doesn't increase blood sugar very much and insulin very much.

你的胰岛素水平仍然很低，因为即使那是大量的杏仁黄油，即使对我和科斯特洛来说，大量的卡路里也来自不会大幅增加血糖和胰岛素的来源。

Now, I'm not suggesting you do that, but what I just described is a vastly different situation than somebody that ate their last meal at 2:00 a.m.

现在，我并不是建议您这样做，但我刚才描述的情况与凌晨 2:00 吃最后一顿饭的人的情况截然不同。

and that meal was essentially a feast.

那顿饭本质上是一场盛宴。

And for that person, fasting until 10:00 or 11:00 a.m., their blood sugar might still actually be pretty high or even low-ish, such that they might eat one almond and it would bump them out of fasting.

对于那个人来说，禁食到上午 10:00 或 11:00，他们的血糖实际上可能仍然很高甚至很低，这样他们可能会吃一颗杏仁，这会让他们摆脱禁食。

Andrew Huberman:

安德鲁·休伯曼：

So you get the idea — it's going to depend on your recent eating history, your blood sugar history, your glycogen stores, et cetera.

所以你明白了——这将取决于你最近的饮食历史、你的血糖历史、你的糖原储存等等。

So if anyone tells you that breaks a fast or that doesn't, that's kind of silly.

因此，如果有人告诉你什么可以打破禁食，什么不能打破禁食，那就太愚蠢了。

Would one grain of sugar break your fast?

一粒糖会打破你的禁食吗？

No. Would an entire tablespoon of sugar break your fast?

不。一整汤匙的糖会破坏你的禁食吗？

Yes, you'll get a big blip in blood sugar and insulin from that.

是的，你的血糖和胰岛素会因此大幅波动。

However, how long that lasts, how long it breaks your fast, will depend on how glycogen-depleted you are and a number of other factors.

然而，这种情况持续多长时间，打破你的禁食多久，将取决于你的糖原消耗程度和许多其他因素。

So for me, I just keep it fairly simple.

所以对我来说，我只是保持相当简单。

I ingest water, caffeine from yerba maté and guayusa, and I drink my Athletic Greens with some lemon juice in it.

我从马黛茶和番石榴中摄取水、咖啡因，喝运动绿茶时加一些柠檬汁。

That constitutes my fasting.

这就是我的禁食。

And there are days when I do all those things.

有时我会做所有这些事情。

There are days when I do none of those things.

有时我什么也不做。

Although most days, I would say about 355 days out of the year, I'm ingesting water, caffeine and Athletic Greens during this period of fasting early in the day, and that's the period of time when I do my work.

虽然大多数时候，我会说一年中大约有 355 天，我会在清晨禁食的这段时间内摄入水、咖啡因和运动绿色食品，这也是我工作的时间。

Andrew Huberman:

安德鲁·休伯曼：

One interesting fact about yerba maté and guayusa teas is that they increase release of something called GLP-1.

关于马黛茶和番石榴茶的一个有趣的事实是，它们会增加一种叫做 GLP-1 的物质的释放。

GLP-1 is related to glucagon.

GLP-1与胰高血糖素有关。

Glucagon is a hormone that you can sort of think about as opposite to insulin and blood sugar.

胰高血糖素是一种与胰岛素和血糖相反的激素。

It's more complex than that, but GLP-1 has a couple of positive properties.

它比这更复杂，但 GLP-1 有几个积极的特性。

One is it increases lipolysis and mobilization of body fat stores, so burning of fat.

一是它增加脂肪分解和体内脂肪储存的动员​​，从而燃烧脂肪。

In fact, there are now a number of clinical trials that are achieving good success, and there are drugs out there, only available by prescription, which mimic GLP-1 and are being used to treat, quite successfully, certain types of diabetes and obesity.

事实上，现在有许多临床试验取得了良好的成功，并且有一些药物只能通过处方才能获得，它们模仿 GLP-1，并非常成功地用于治疗某些类型的糖尿病和肥胖症。

Now, I'm not diabetic, nor am I trying to shed a ton of body fat, but I figure as long as I'm fasting and as long as I like yerba maté and guayusa, which I do — they're delicious — I'll tell you which type I use in a moment.

现在，我没有糖尿病，也不想减掉大量的身体脂肪，但我想只要我禁食，只要我喜欢马黛茶和番石榴，我喜欢——它们很美味——我一会儿就会告诉你我用的是哪种类型。

I might as well increase my GLP-1 because it's probably not as good as getting out and doing some cardio work.

我不妨增加我的 GLP-1，因为它可能不如出去做一些有氧运动。

But nonetheless, if I'm fasted, increasing GLP-1 in my system...

但尽管如此，如果我禁食，体内的 GLP-1 会增加……

Andrew Huberman:

安德鲁·休伯曼：

Still work, but nonetheless, if I'm fasted increasing GLP-1 in my system ...

仍然有效，但尽管如此，如果我禁食增加我系统中的 GLP-1 ......

I'm going to be alert from the caffeine, the adrenaline, et cetera, and I'm going to be burning body fat while I'm doing my work.

我将对咖啡因、肾上腺素等保持警惕，并且在工作时燃烧身体脂肪。

So for me, it's just an efficient, biochemically rational, or I should say grounded-in-quality-biochemistry sort of approach.

所以对我来说，这只是一种有效的、生化合理的，或者我应该说基于质量生物化学的方法。

Yerba maté comes in a lot of different forms.

马黛茶有多种不同的形式。

There are a lot of different brands out there, et cetera.

那里有很多不同的品牌，等等。

I don't have any relationship whatsoever, in a business sense, to any of these brands.

从商业意义上讲，我与这些品牌没有任何关系。

Some of them are very smokey because of something in my genetic makeup, or I don't know, maybe it was some sort of Y chromosome-associated lesion early in life.

其中一些非常烟熏，因为我的基因构成有些问题，或者我不知道，也许是生命早期某种与 Y 染色体相关的病变。

But I don't like smokey flavors.

但我不喜欢烟熏味。

So I'm not a Gouda cheese guy.

所以我不是一个喜欢豪达奶酪的人。

I don't like smokey stuff.

我不喜欢烟味的东西。

You may love it, but I tend to avoid smokey tasting matés.

你可能会喜欢它，但我倾向于避免烟熏马黛茶。

Andrew Huberman:

安德鲁·休伯曼：

Instead there's a particular brand that I just found on the Internet called Anna Park.

相反，我刚刚在互联网上找到了一个名为 Anna Park 的特定品牌。

I don't know Anna, I don't know if she has a park, and I certainly don't know what Anna Park is, but for me that's the best tasting yerba maté.

我不认识安娜，我不知道她是否有一个公园，我当然也不知道安娜公园是什么，但对我来说，那是味道最好的马黛茶。

Again, I don't have any relationship to them, but it's affordable In the context of yerba maté, and it's the one that I use, and I should mention, along the lines of affordability and GLP-1, is there's a nice feature of yerba maté, which is if you put it in a filter or a metal strainer and you pour hot water over it and then drink it, keep the leaves, the yerba maté leaves can be used over and over again.

再说一次，我和他们没有任何关系，但它是负担得起的。在马黛茶的背景下，它是我使用的，我应该提到，沿着可负担性和 GLP-1 的思路，马黛茶有一个很好的特点，那就是如果你把它放在过滤器或金属过滤器中，然后在上面倒热水，然后喝它，保留叶子，马黛茶叶子可以反复使用。

It seems that the GLP-1-stimulating aspects of maté actually are enhanced with subsequent pourover.

似乎马黛茶的 GLP-1 刺激作用实际上随着随后的倒酒而得到增强。

So there's something interesting about these teas that my tea aficionado friends tell me allows the tea to release more of some of the beneficial compounds by reusing the tea leaves.

因此，这些茶有一些有趣的地方，我的茶迷朋友告诉我，通过重复使用茶叶，茶可以释放更多的有益化合物。

Andrew Huberman:

安德鲁·休伯曼：

Now eventually it'll grow mold and other sorts of disgusting things.

现在最终它会长出霉菌和其他令人恶心的东西。

You don't really want to run that experiment.

你并不是真的想进行那个实验。

I would say you can use it for a day or two before it starts to go bad.

我想说你可以使用它一两天，然后它就会开始变质。

But that's a feature that will extend the life of whatever yerba maté you happen to use if you decide to use it, and that's certainly what I do.

但如果你决定使用马黛茶，这个功能将延长你碰巧使用的任何马黛茶的使用寿命，而这正是我所做的。

Andrew Huberman:

安德鲁·休伯曼：

Next, I want talk about what I'm doing while I'm drinking all this yerba maté because I'm not just sitting there thinking about all the GLP-1 circulating in my system.

接下来，我想谈谈我在喝所有这些马黛茶时所做的事情，因为我不只是坐在那里思考在我的系统中循环的所有 GLP-1。

I'm working.

我在工作。

A couple of things for optimizing workspace that are grounded in neuroscience and physiology.

一些基于神经科学和生理学的优化工作空间的方法。

I've talked before about the fact that when our eyes are directed upward, literally when our eyelids are open, no surprise there.

我之前谈到过这样一个事实：当我们的眼睛向上时，实际上是当我们的眼睑张开时，这并不奇怪。

And when our eyes are directed upward, it creates a state of heightened alertness.

当我们的眼睛向上时，就会产生高度警觉的状态。

This has a relationship to the brain stem neurons that create alertness and their control over the muscles of the eye, and believe it or not, the eyelids.

这与产生警觉性的脑干神经元及其对眼睛肌肉和眼睑的控制有关。

Now it's not the case that if you are absolutely exhausted and you need to feel more alert, that looking upward is going to make you feel wide awake, although it will help support your levels of alertness.

现在，情况并非如此，如果你绝对精疲力尽并且需要感到更加警觉，那么向上看会让你感觉完全清醒，尽管它有助于支持你的警觉水平。

The point here is that you can optimize your workstation in a physical way that leverages this aspect of the visual system and your level of alertness.

这里的要点是，您可以利用视觉系统的这一方面和您的警觉水平，以物理方式优化您的工作站。

Andrew Huberman:

安德鲁·休伯曼：

Since most of us want to be awake while we're working, try and position your screen or your tablet, whatever device you happen to be working on, at least at eye level and ideally slightly higher.

由于我们大多数人都希望在工作时保持清醒，因此请尝试将屏幕或平板电脑（无论您正在使用什么设备）放置在与眼睛水平的位置，最好稍高一些。

Now if you think about it, most people are not doing this.

现在如果你想一想，大多数人都没有这样做。

Most people are looking down at their computer or tablet or are angling their eyes at their screen at about 30 degrees.

大多数人都会低头看着电脑或平板电脑，或者将眼睛以 30 度左右的角度盯着屏幕。

That is not going to support heightened states of alertness and optimal attention.

这不会支持高度警觉和最佳注意力状态。

In fact, the opposite relationship between eye position and alertness is also true.

事实上，眼位与警觉性之间的相反关系也是如此。

When we look down, when our eyelids are slightly closed, it tends to decrease our levels of alertness and increase our levels of sleepiness.

当我们向下看时，当我们的眼睑稍微闭合时，往往会降低我们的警觉程度并增加我们的困倦程度。

I really want to emphasize this, that there's a bidirectional, or reciprocal, relationship between the brain stem areas that control alertness and the eyes, meaning how alert you are, controls how open or closed your eyes are, no surprise there.

我真的想强调这一点，控制警觉性的脑干区域和眼睛之间存在双向或相互的关系，这意味着你的警觉程度，控制着你眼睛的睁开或闭上的程度，这并不奇怪。

Andrew Huberman:

安德鲁·休伯曼：

But also that how open and upward-directed your eyes are will increase your levels of alertness.

而且眼睛的睁开程度和向上方向也会提高你的警觉程度。

And if your eyes are pointed downward and your eyelids are hooded like they're slowly closing like Costello's always are, you'll feel more sleepy, especially if you're somebody who tends to have that mid-morning sleepiness or mid-morning crash.

如果你的眼睛朝下，眼睑像科斯特洛那样慢慢闭上，你会感觉更困，特别是如果你是一个容易在上午困倦或在上午崩溃的人。

So what I do is I have a standing desk, but I also prop the computer up such that it's at least at eye level, and I haven't figured out yet how to develop a workstation where the computer is above me.

所以我所做的就是我有一张站立式办公桌，但我也将计算机支撑起来，使其至少与视线齐平，而且我还没有弄清楚如何开发一个计算机位于我上方的工作站。

I think the only way to really do that is actually to tilt one's body back.

我认为真正做到这一点的唯一方法就是将身体向后倾斜。

But actually that's not a good idea either.

但实际上这也不是一个好主意。

They have done studies recording from areas of the brain associated with alertness, areas like locus coeruleus and the so-called "reticular activating system." What they found is that depending on how reclined you are or upright you are, you will decrease with reclining, and increase with sitting forward, your levels of alertness.

他们进行了研究，记录了与警觉性相关的大脑区域，如蓝斑和所谓的“网状激活系统”等区域。他们发现，根据您倾斜或直立的程度，您的警觉水平会随着倾斜而降低，而随着坐姿前倾而增加。

Andrew Huberman:

安德鲁·休伯曼：

So body posture and whether or not you're upright or reclining will impact your levels of alertness in the predictable ways and where you position your eyes, whether or not your eyes are upright, so to speak, looking up or directly forward or looking down will dictate whether or not you are feeling more alert or more sleepy respectively.

因此，身体姿势以及你是否直立或斜倚都会以可预测的方式影响你的警觉水平，而你的眼睛放在哪里，无论你的眼睛是否直立，可以说，向上看、向前看或向下看将分别决定你是感觉更警觉还是更困倦。

Andrew Huberman:

安德鲁·休伯曼：

So try and arrange a workstation or a position of your body and your chair or your standing desk, whatever it is that allows you to work with a heightened state of alertness.

因此，请尝试安排一个工作站或您的身体位置、椅子或站立式办公桌，无论是什么，都可以让您在高度警觉的状态下工作。

This is really, really key for me because I found that when I would sit down, not only would my hip flexors start to get sore, I'd feel tight in the back, et cetera, but if I was staring down at my screen all day or even for short periods of the day, I would start to feel sleepy.

这对我来说真的非常关键，因为我发现当我坐下来时，不仅我的髋部屈肌会开始酸痛，我会感到背部紧绷等等，而且如果我整天甚至一天中的一小段时间低头盯着屏幕，我就会开始感到困倦。

I couldn't figure out what was going on.

我不明白发生了什么事。

I also thought maybe I needed glasses.

我还想也许我需要戴眼镜。

I do wear readers at night, but it was really a problem.

我确实在晚上戴阅读器，但这确实是一个问题。

And simply by getting the screen directly in front of me at eye level, it's been completely transformative.

只需将屏幕直接放在我面前与视线齐平的位置，就可以实现彻底的变革。

Andrew Huberman:

安德鲁·休伯曼：

So we're now at the description of my day and these protocols in which I would do a 90-minute bout of work.

现在我们来描述一下我的一天以及这些协议，在这些协议中我将进行 90 分钟的工作。

Now, why 90 minutes?

现在，为什么是 90 分钟？

Well, the brain is going through these 90-minute so-called "ultradian cycles" throughout the entire day and night.

嗯，大脑在整个白天和晚上都在经历这些 90 分钟的所谓“超循环”。

Every 90 minutes we shift over from being very alert to being less alert and then back to alert again.

每 90 分钟，我们就会从非常警觉转变为不太警觉，然后再次回到警觉。

Here's how it works.

这是它的工作原理。

At the start of one of these 90-minute ultradian cycles, my brain is not quite engaged in whatever it is I'm trying to do.

在这 90 分钟的超日周期之一开始时，我的大脑并没有完全专注于我想做的事情。

Oftentimes I have things jumping into my mind, I've got distractions, et cetera.

很多时候我的脑海里会浮现出一些事情，我会分心等等。

I'll talk about how to deal with those distractions in a moment.

稍后我将讨论如何处理这些干扰。

But I set a timer for 90 minutes, and I try and get a strong bout of work done inside of that 90 minutes, with the full understanding that the entire 90 minutes is not going to be uniform in terms of my ability of focus.

但我设定了一个 90 分钟的计时器，我尝试在这 90 分钟内完成大量工作，并充分了解整个 90 分钟的注意力集中能力不会是一致的。

Andrew Huberman:

安德鲁·休伯曼：

There will be kind of peaks and valleys within that, but that 90 minutes is about what the brain can handle in terms of a dedicated effort for high degree of focus.

这期间会有一些高峰和低谷，但这 90 分钟大约是大脑在高度专注的情况下可以处理的时间。

Some people can push out a little bit further.

有些人可以再推出一点。

Some people can't handle more than 10 minutes, but that's what I'm striving toward.

有些人无法忍受超过 10 分钟，但这就是我正在努力的目标。

You'd be amazed how much you can get done in 90 minutes if you are focused.

如果您集中注意力，您会惊讶地发现 90 分钟内可以完成这么多工作。

So how do you increase that focus and how do you use the timer feature?

那么如何提高注意力以及如何使用计时器功能呢？

Well, you can combine those.

好吧，你可以将它们结合起来。

I use a program called Freedom.

我使用一个名为 Freedom 的程序。

It shuts me out of the Internet completely.

它使我完全无法上网。

So that means no checking the markets, no checking social media, no checking the news, no checking email, none of that.

所以这意味着不检查市场，不检查社交媒体，不检查新闻，不检查电子邮件，这些都没有。

I get a dedicated bout of work done.

我专注地完成了工作。

I confess I don't allow myself to go to the restroom in that period of time.

我承认那段时间我不允许自己去洗手间。

Andrew Huberman:

安德鲁·休伯曼：

Here's an interesting little tip that's grounded in physiology.

这是一个基于生理学的有趣的小技巧。

You have a direct neural connection from your bladder to your brain stem areas that increase alertness.

从膀胱到脑干区域有直接的神经连接，可以提高警觉性。

This is why when you have to go to the bathroom, when you have to urinate, it is extremely agitating, right?

这就是为什么当你要上厕所的时候，当你要小便的时候，是非常烦躁的，对吗？

It can be very, very agitating.

这可能会非常非常令人不安。

I'm not encouraging you to get so agitated by filling your bladder so much and resisting going to the bathroom that you are uncomfortable and can't focus.

我并不是鼓励您因为过度充盈膀胱而变得如此焦躁，并且拒绝去洗手间，以致您感到不舒服并且无法集中注意力。

But I generally will just drink liquids and work away and work away, and I won't walk away to go use the bathroom unless I absolutely have to.

但我通常只会喝液体，然后不停地工作，除非绝对必要，否则我不会走开去上厕所。

Sort of odd that we're talking about this.

我们谈论这个有点奇怪。

But this is one way in which I've learned to funnel my attention into whatever it is I'm doing because as you all know, the moment you sit down to do some serious work and you flip off the Internet, all of a sudden it's as if the phone has a voice.

但这是我学会将注意力集中到我正在做的事情上的一种方式，因为众所周知，当你坐下来做一些严肃的工作并关闭互联网时，突然之间，就好像手机有声音一样。

Andrew Huberman:

安德鲁·休伯曼：

It starts calling you.

它开始呼唤你。

It's almost as if the restroom has a voice.

就好像洗手间有声音一样。

But we all are familiar with the fact that if we are focused on something that all that just kind of melts away.

但我们都熟悉这样一个事实：如果我们专注于某件事，那么所有的事情都会消失。

So the goal is to get into what I call the tunnel, to really get into a tunnel of quality work.

所以我们的目标是进入我所说的隧道，真正进入高质量工作的隧道。

The brain loves that state, but it's very hard for many of us to access.

大脑喜欢这种状态，但对我们许多人来说很难进入。

My phone is absolutely off.

我的手机完全没电了。

It's not on airplane mode.

不是飞行模式。

It's absolutely off during this time.

这段时间绝对是断电了。

If I've been struggling with that, and I confess there are times when, for whatever reason, something going on in life, it's been harder to put away the phone.

如果我一直在为此苦苦挣扎，我承认，有时，无论出于何种原因，生活中发生了一些事情，就更难放下手机了。

I will sometimes put it in my car.

有时我会把它放在我的车里。

I used to joke that I used to throw it up on the roof or something like that.

我曾经开玩笑说我曾经把它扔到屋顶或类似的东西上。

I've done, and I suggest people do, whatever they need to in order to self-regulate that activity.

我已经做了，并且我建议人们做任何他们需要做的事情，以便自我监管该活动。

Andrew Huberman:

安德鲁·休伯曼：

If you're somebody that feels that you absolutely need to be on your phone and on the computer for this work bout or the work that you do, well that's a different matter altogether.

如果您觉得自己绝对需要使用手机和计算机来完成本次工作或您所做的工作，那么那就完全是另一回事了。

This is just simply how I work.

这就是我的工作方式。

So I will do 90 minutes, and I do set a timer, and I turn on the program — Freedom locks me out of the Internet.

所以我会做 90 分钟，我会设置一个计时器，然后打开程序——自由将我锁在互联网之外。

If someone rings on the doorbell, I will often shout "not coming" in the doorbell, leave it there.

如果有人按门铃，我常常会在门铃上喊“不来”，就留在那儿。

I mean unless there's a real emergency, I'm not going to step away from that work.

我的意思是，除非有真正的紧急情况，否则我不会放弃这项工作。

I learned how to do this when I was a graduate student under different conditions where I used to slice brains on what's called a "microtome." So I used to spend time just cutting very thin slices.

当我还是一名研究生时，我在不同的条件下学会了如何做到这一点，我曾经在所谓的“切片机”上切片大脑。所以我过去常常花时间切很薄的切片。

It's like a deli slicer, but for a brain, of various types of brains and I've sectioned through a lot of brains.

它就像一个熟食切片机，但是对于大脑，不同类型的大脑，我已经切开了很多大脑。

Andrew Huberman:

安德鲁·休伯曼：

We had a rule which is that when the blade hits the brain, you don't stop pulling even though it's very, very slow.

我们有一条规则，就是当刀片击中大脑时，即使速度非常非常慢，你也不会停止拉动。

Even if a nuclear bomb goes off, even if a fire alarm goes off.

即使核弹爆炸，即使火警警报响起。

Now I don't want anyone burning to a crisp because they didn't step away from their workflow.

现在我不希望任何人因为没有脱离自己的工作流程而焦头烂额。

That would be foolish.

那是愚蠢的。

But that's the mentality that I've embedded in myself, that there's nothing more important than what I'm doing in that 90-minute block, and that's what works for me.

但这就是我根植于自己内心的心态，没有什么比我在 90 分钟内所做的事情更重要的了，这对我来说是有效的。

You can try various other things.

您可以尝试其他各种事情。

That's what works for me.

这对我有用。

In addition, I use low-level white noise.

另外，我使用低电平白噪声。

This is something that is supported by quality peer-reviewed data.

这是由高质量的同行评审数据支持的。

We covered this on the episode on hearing and balance, but it turns out that white noise, which is essentially all frequencies of sound or all frequencies of sound that we can perceive mixed up kind of randomly, there's no structure to it, turned on at a low volume, not with headphones, most of the time puts the brain into a state that's optimal for learning and workflow.

我们在关于听力和平衡的一集中介绍了这一点，但事实证明，白噪声本质上是所有声音频率或我们可以感知到的所有声音频率随机混合的，没有结构，以低音量打开，而不是使用耳机，大多数时候使大脑处于最有利于学习和工作流程的状态。

Andrew Huberman:

安德鲁·休伯曼：

I covered two papers during that episode, one that showed that indeed brain areas involved in attention, brain areas involved in focus and cognition and memory, those are engaged to a greater degree when there's low levels of white noise playing in the background.

我在那一集中报道了两篇论文，其中一篇表明，确实涉及注意力的大脑区域，涉及注意力、认知和记忆的大脑区域，当背景中播放低水平的白噪音时，这些区域的参与程度更高。

The other paper that's really interesting did brain imaging and show that areas of the brain that are associated with dopamine release are increased by low levels of white noise.

另一篇非常有趣的论文进行了大脑成像，结果表明，与多巴胺释放相关的大脑区域会因低水平的白噪声而增加。

Andrew Huberman:

安德鲁·休伯曼：

Dopamine release is associated not just with pleasure but with motivation and craving.

多巴胺的释放不仅与快乐有关，还与动机和渴望有关。

So everything about this 90-minute block, from the low levels of white noise to the position of my computer, how I'm standing and where my eyes are positioned is geared towards putting me in this tunnel of work.

因此，这 90 分钟的时间段中的一切，从低水平的白噪音到电脑的位置、我的站立方式以及我的眼睛的位置，都是为了让我进入这个工作隧道。

I have to say that while it can be a challenge to try and achieve this state and this tunnel of work, some days you start to get kind of addicted to it.

我不得不说，虽然尝试实现这种状态和这条工作隧道可能是一个挑战，但有时你会开始对此上瘾。

It feels really good.

感觉真的很好。

It's like a workout for the mind.

这就像对心灵的锻炼。

And it is something that, as you exit that 90 minutes, you really feel like you've accomplished a lot because often you have, and it just feels deeply satisfying.

当你结束这 90 分钟时，你真的会觉得自己已经完成了很多事情，因为你经常这样做，而且感觉非常满足。

Andrew Huberman:

安德鲁·休伯曼：

I'm convinced that that's because of the release of neuromodulators like dopamine and the norepinephrine that's circulating in your system.

我确信这是因为系统中循环的神经调节剂（如多巴胺和去甲肾上腺素）的释放所致。

I want to be clear that I'm not perfect about this 90 minutes.

我想澄清的是，在这 90 分钟里我并不完美。

Occasionally I get drawn away, occasionally something will happen, or I'll go use the restroom, or Costello will have a need, or somebody will have a need that I will have to respond to.

偶尔我会被吸引走，偶尔会发生一些事情，或者我会去洗手间，或者科斯特洛有需要，或者有人有需要我必须做出回应。

But I really try and achieve this most, if not every, day that I'm alive because for me that work session is kind of holy.

但我真的尽力在我活着的每一天（如果不是每一天）实现这一目标，因为对我来说，工作会议有点神圣。

It's where I set up a relationship, not just between me and the work that I'm doing, but between me and my ability to control my own state of mind using these various supports of the white noise, et cetera.

在这里，我建立了一种关系，不仅在我和我正在做的工作之间，而且在我和我利用白噪音等各种支持来控制自己的心态的能力之间。

But really those supports are peripheral to the fact that I'm creating this space.

但实际上，这些支持对于我正在创建这个空间的事实来说是次要的。

Andrew Huberman:

安德鲁·休伯曼：

I'm funneling my brain into a state rather than allowing whatever events and contexts, on social media and elsewhere, might be occurring in the world that would yank me out of what, for me, is my purpose and my mission in life, which is to do the sorts of work that I do.

我正在将我的大脑引导到一种状态，而不是允许社交媒体和其他地方可能发生的任何事件和环境，这些事件和环境可能会将我从对我来说是我的人生目标和使命的世界中拉出来，那就是做我所做的工作。

Andrew Huberman:

安德鲁·休伯曼：

There's a powerful way in which you can place the timing of this 90-minute work bout in an optimal way.

有一种强大的方法可以让您以最佳方式安排这场 90 分钟训练的时间安排。

You have access to a very important piece of data that dictates when this bout should start more or less and when it should end.

您可以访问一条非常重要的数据，该数据决定了这场比赛应该何时或多或少开始以及何时结束。

That piece of data is your temperature minimum.

该数据是您的最低体温。

If you're somebody who wakes up on average at 7:00 a.m., well then your temperature minimum is 5:00 a.m., and you can be reasonably sure.

如果您平均在早上 7:00 起床，那么您的最低体温是早上 5:00，您可以相当确定。

I want to underscore reasonably, but you can be reasonably sure that your best work is going to be done anywhere from four to six hours after your temperature minimum.

我想合理地强调，但您可以合理地确定，您的最佳工作将在最低体温后四到六个小时内完成。

Andrew Huberman:

安德鲁·休伯曼：

So for me, I tend to wake up around 6:30 a.m.

所以对我来说，我倾向于早上 6:30 左右起床。

That means my temperature minimum is at 4:30 a.m.

这意味着我的最低体温是在凌晨 4:30。

You can add five hours to that.

您可以在此基础上增加五个小时。

So that means that a 90-minute work about could fall at 9:30 a.m., and it would be fairly optimized, or I could do it at 10:30 a.m., or I could do it at 8:30 a.m., somewhere in there.

因此，这意味着 90 分钟的工作可能会在上午 9:30 完成，并且会得到相当优化，或者我可以在上午 10:30 完成，或者我可以在上午 8:30 完成，在某个地方。

We can't say that it's exactly six hours after your temperature minimum, you will find it however.

我们不能说它正好是您最低体温后的六个小时，但您会发现它。

There is a precise and best time for you to do this 90-minute workout, whether or not it's five or six hours after your temperature minimum is going to vary from person to person.

无论您的最低体温是在五小时还是六小时后进行这项 90 分钟的锻炼，都有一个精确且最佳的时间，因人而异。

Andrew Huberman:

安德鲁·休伯曼：

How do I know this?

我怎么知道这个？

How do I know this relationship between temperature minimum and focus cognition?

我如何知道最低温度与焦点认知之间的关系？

Well, temperature minimum defines the trough, the nadir, as they say, of your temperature across the 24-hour cycle.

嗯，最低温度定义了 24 小时周期内体温的最低点，即俗称的最低点。

And immediately after that, your temperature will start to rise.

紧接着，你的体温就会开始升高。

That temperature rise is actually what triggers the initial cortisol release that you experience and wakes you up further, and then, of course, that sunlight that you're getting is going to further enhance that healthy release of cortisol.

温度升高实际上会触发您最初的皮质醇释放，并进一步唤醒您，然后，当然，您所获得的阳光将进一步增强皮质醇的健康释放。

That cortisol will then provide fuel, if you will, for that increase in temperature, and your body will continue to increase in temperature throughout the day toward the afternoon.

如果你愿意的话，皮质醇将为体温升高提供燃料，并且你的身体温度将在一天中持续升高直至下午。

Andrew Huberman:

安德鲁·休伯曼：

What you're trying to do in this idea of optimizing this 90-minute workout to a particular time of day is catch the portion of the steepest slope of that temperature rise.

在将 90 分钟的锻炼优化到一天中的特定时间这一想法中，您要做的就是捕捉温度上升的最陡斜率部分。

Now again, you're not walking around with thermal cup or thermometer in some orifice of your body.

再说一次，你并不是拿着热杯或温度计在身体的某个孔口里走来走去。

So you don't have accurate information about temperature, but you can make very good guesses about when your body temperature is rising fastest by virtue of that temperature minimum.

因此，您没有关于温度的准确信息，但您可以根据最低温度对您的体温何时上升最快做出很好的猜测。

So again, just to be clear, it's a 90-minute workout.

再次强调一下，这是一次 90 分钟的锻炼。

That's about what the brain can handle for a very intense workout.

这就是大脑在高强度锻炼时所能承受的负荷。

Do understand again that there are going to be portions of that 90-minute that your brain is flickering in and out of focus, other portions where you're going to be entirely focused.

请再次理解，在 90 分钟的时间里，你的大脑有时会时断时续，而另一些时候你会完全集中注意力。

That's entirely normal.

这是完全正常的。

Andrew Huberman:

安德鲁·休伯曼：

But when to place that 90-minute workout, when to start it and when to end it, will depend on that temperature minimum.

但何时进行 90 分钟的锻炼、何时开始以及何时结束，将取决于最低温度。

So if you're somebody who wakes up at 8:00 a.m.

因此，如果您是早上 8:00 起床的人

each morning, your temperature minimum is 6:00 a.m.

每天早上，您的最低体温为上午 6:00。

Chances are you're going to want to start this workout somewhere around 10:00 a.m.

您很可能想在上午 10:00 左右开始这项锻炼。

or 11:00 a.m.

或上午 11:00

Now some people wake up and feel very alert first thing in the morning.

现在，有些人早上醒来第一件事就是感觉非常清醒。

They can really do their best work first thing in the morning.

他们确实可以早上第一件事就尽力做好工作。

Please, if that's you, continue to do that, leverage that time, use that time.

如果是你的话，请继续这样做，利用那段时间，利用那时间。

But if you're somebody who struggles to find focus, definitely let your physiology and this rise in your body temperature support your efforts to focus rather than trying to do your best work at times of day when your physiology is actually directing your body and your brain toward defocus and towards being more lethargic.

但如果你是一个很难集中注意力的人，一定要让你的生理机能和体温上升来支持你集中注意力的努力，而不是在一天中的某些时候试图尽最大努力，因为你的生理机能实际上正在引导你的身体和大脑变得注意力不集中，变得更加昏昏欲睡。

It just is setting yourself up for success when you try and capture this rising phase of your temperature.

当您尝试捕捉体温上升阶段时，这只是为您的成功做好了准备。

Andrew Huberman:

安德鲁·休伯曼：

So up until now we've been emphasizing practices that allow you to optimize your level of alertness and your levels of mental focus.

因此，到目前为止，我们一直在强调可以让您优化警觉性和精神集中度的练习。

Data going back to the 1990s supports the idea that physical movement of particular kinds can support brain health and brain function both in the immediate term and in the long term.

追溯到 20 世纪 90 年代的数据支持这样一种观点，即特定类型的身体运动可以在短期和长期内支持大脑健康和大脑功能。

Now this is at a profound impact on the field of neuroscience, but frankly it's also at a profound impact on how I structure my day.

现在这对神经科学领域产生了深远的影响，但坦率地说，它也对我如何安排我的一天产生了深远的影响。

So after I've finished a bout of work, this 90-minute bout of work, I force myself some days, other days I want to, but I force myself to do some sort of physical exercise that is going to be supportive of my brain health and brain function and organ health and bodily function in general.

因此，在我完成一轮工作后，这轮 90 分钟的工作，有时我强迫自己，有时我想这样做，但我强迫自己做某种体育锻炼，这将有助于我的大脑健康、大脑功能、器官健康和身体功能。

So I just briefly want to touch on what the structure of that exercise looks like.

因此，我只想简要介绍一下该练习的结构。

How it's structured within the day and how it's structured across the weeks.

一天内的结构如何以及几周内的结构如何。

Andrew Huberman:

安德鲁·休伯曼：

In fact, based on the scientific data and what the scientific data say is best, or optimal, in order to promote longevity of the brain, ability to focus as well as cardiovascular health and all the other things that we know exercise supports.

事实上，根据科学数据以及科学数据所说的最好或最佳的方式，可以促进大脑寿命、注意力集中能力以及心血管健康以及我们知道运动支持的所有其他事物。

Now there are various forms of physical activity, or what we call exercise, but those can generally be batched into two categories.

现在有各种形式的身体活动，或者我们所说的锻炼，但通常可以分为两类。

Andrew Huberman:

安德鲁·休伯曼：

First is strength and hypertrophy work.

首先是力量和增肌训练。

So physical movements that are designed to make you stronger and or make your muscles larger.

因此，身体运动旨在让你变得更强壮，或者让你的肌肉变得更大。

There's also endurance work, physical exercise and movements that are designed to allow you to do more work over time or to extend the amount of time that you can do work of any kind, both physical and mental.

还有耐力训练、体育锻炼和运动，旨在让您随着时间的推移做更多的工作或延长您可以做任何类型的体力和脑力工作的时间。

Now we did two full podcast episodes on the details and the science and the protocols related to these topics.

现在我们制作了两集完整的播客，内容涉及与这些主题相关的细节、科学和协议。

We did an episode on the science of strength and hypertrophy, of building strength and muscle building and that included a lot of protocols, and we did an episode on endurance, how to build any one, or all, of the four types of endurance, which are muscular endurance, anaerobic, aerobic, long distance endurance, et cetera.

我们做了一集关于力量和肥大、增强力量和肌肉的科学，其中包括很多协议，我们还做了一集关于耐力，如何建立四种类型的耐力中的任何一种或全部，即肌肉耐力、无氧、有氧、长距离耐力等。

Andrew Huberman:

安德鲁·休伯曼：

So if you're interested in the specifics of those protocols, please see those episodes.

因此，如果您对这些协议的具体细节感兴趣，请观看这些剧集。

However, right now I just want to emphasize how the data impact my day and how I structure my day in a way that I can incorporate physical movement in a way that supports my brain and health.

然而，现在我只想强调数据如何影响我的一天，以及我如何以一种可以支持我的大脑和健康的方式融入身体运动的方式来安排我的一天。

Basically, after I finish that cognitive work bout, that 90-minute work bout, I do some form of physical exercise for about an hour.

基本上，在我完成认知训练（即 90 分钟的训练）后，我会进行大约一个小时的某种形式的体育锻炼。

The data all point to the fact that working out hard for longer than an hour can actually be detrimental because of the way that it raises cortisol.

所有数据都表明，努力锻炼超过一个小时实际上可能是有害的，因为它会提高皮质醇。

And cortisol can be a good thing if it's appropriately timed and in the appropriate low levels, but you don't want to have your cortisol levels up throughout the day or have big spikes of cortisol repeatedly.

如果皮质醇在适当的时间和适当的低水平，它可能是一件好事，但你不想让你的皮质醇水平全天升高或反复出现皮质醇的大幅峰值。

So keeping workouts relatively short can definitely help with that.

因此，保持锻炼时间相对较短肯定会有所帮助。

And certainly, if you're training hard, 60 minutes or less should be more than sufficient.

当然，如果您训练刻苦，60 分钟或更少的时间就足够了。

Andrew Huberman:

安德鲁·休伯曼：

And for many people, including myself, 45 minutes or 50 minutes is probably even more optimal.

对于包括我自己在内的许多人来说，45 分钟或 50 分钟可能更为理想。

The basic design of this physical exercise is that it be approximately 60 minutes.

这项体育锻炼的基本设计是大约60分钟。

So maybe 60, plus or minus 15 minutes, should be well within the margins of keeping hormonal health proper and not going too long, nor making the workout so short that it's not beneficial.

因此，也许 60 分钟（正负 15 分钟）应该在保持荷尔蒙健康正常的范围内，不要持续太长时间，也不要让锻炼时间太短而无益。

And essentially what the data tell us is that in order to optimize cardiovascular and brain health and other systems of the body, we want to exercise at least five days per week.

数据本质上告诉我们的是，为了优化心血管和大脑健康以及身体其他系统，我们希望每周至少锻炼五天。

I know that seems like a lot.

我知道这看起来很多。

It certainly is a lot for certain people.

对于某些人来说，这确实很多。

Some of you, you compulsive exercisers, might gasp, but the idea of taking two days off, I personally find that taking two full days off per week is actually both beneficial to my exercise-training performance as well as pleasant.

你们中的一些强迫性锻炼者可能会喘不过气来，但是休息两天的想法，我个人发现每周休息两天实际上既有益于我的运动训练表现，又令人愉快。

Andrew Huberman:

安德鲁·休伯曼：

I like those rest days.

我喜欢那些休息日。

But essentially the structure of the exercise regimen that works for sake of supporting health is going to be one in which there's a three-to-two ratio, where for a 12-week period or so, maybe 10 to 12 weeks, three of those five workouts per week emphasize strength and hypertrophy and the other two emphasize endurance.

但从本质上讲，为了支持健康而工作的锻炼方案的结构将是三比二的比例，在大约 12 周的时间里，也许是 10 到 12 周，每周五次锻炼中的三次强调力量和肥大，另外两次强调耐力。

Then after 10 or 12 weeks, one switches over to a 10 or 12-week regimen of doing a three-to-two ratio where you're prioritizing endurance work.

然后在 10 或 12 周后，转为 10 或 12 周的方案，以三比二的比例进行训练，其中优先考虑耐力训练。

So primarily the sorts of workouts that are described in the endurance episode and those protocols and the other two days, you're focusing on strength and hypertrophy work merely to maintain strength and hypertrophy— to not lose the strength in hypertrophy that you've created.

因此，主要是耐力训练和这些方案以及其他两天中描述的各种锻炼，您专注于力量和肥大工作只是为了保持力量和肥大，而不是失去您所创造的肥大力量。

There are a lot of data now supporting the fact that maintaining muscular health and bone health is supported by resistance training; weight training of various kinds can also be done with body weight if you don't have access to equipment.

现在有大量数据支持这样一个事实：阻力训练有助于维持肌肉健康和骨骼健康；如果您没有设备，也可以利用自重进行各种重量训练。

Andrew Huberman:

安德鲁·休伯曼：

Of course that doing cardiovascular endurance work is very beneficial both to the muscles of the body, the organs of the body, but also to the brain.

当然，做心血管耐力工作不仅对身体的肌肉、身体的器官，而且对大脑都非常有益。

Many of you have probably heard that doing physical exercise of various kinds can support the production of new neurons in the brain.

你们中的许多人可能听说过进行各种体育锻炼可以支持大脑中新神经元的产生。

Frankly, those data are specific to research animals; as far as we know, increases in neuron number are not supported by exercise in humans.

坦率地说，这些数据是针对研究动物的。据我们所知，人类的运动并不支持神经元数量的增加。

There is a little bit of data that supports that maybe a few neurons might get created by running or weightlifting or things of that sort in human beings, but there's still a host of other reasons to have this hour or so per day where one is doing physical exercise, and those include increased blood flow to the brain.

有一些数据支持，人类可能会通过跑步或举重或类似的事情产生一些神经元，但是还有很多其他原因需要每天花这个小时左右进行体育锻炼，其中包括增加流向大脑的血液。

Remember the brain is an organ too.

请记住，大脑也是一个器官。

It's the most metabolically demanding organ in your body, and it's receiving those metabolic factors.

它是您体内代谢要求最高的器官，并且它正在接收这些代谢因子。

Andrew Huberman:

安德鲁·休伯曼：

It's receiving its fuels by way of vasculature of blood vessels and capillaries and veins and things of that sort.

它通过血管、毛细血管、静脉等脉管系统接收燃料。

So movement is very crucial to get your brain to function properly.

因此，运动对于让大脑正常运作至关重要。

Movement of various kinds is very important to get your brain to function properly.

各种运动对于让大脑正常运作非常重要。

Resistance training turns out to be as important as endurance training because of the way that it stimulates the release of particular hormones, actually from bones.

事实证明，阻力训练与耐力训练一样重要，因为它可以刺激特定激素（实际上是从骨骼中）的释放。

Things like osteocalcin, which can positively impact brain function and can support the health of existing neurons as opposed to increasing the number of neurons.

像骨钙素这样的物质，可以对大脑功能产生积极影响，并可以支持现有神经元的健康，而不是增加神经元的数量。

Turns out increasing the number of neurons may not actually be as beneficial as we think.

事实证明，增加神经元数量实际上可能并不像我们想象的那么有益。

It all sounds great.

听起来很棒。

More neurons.

更多的神经元。

More neurons.

更多的神经元。

Certainly more neurons is better than fewer neurons and losing neurons.

当然，更多的神经元比更少的神经元和失去的神经元更好。

But incorporating new neurons into existing brain circuitry is actually very challenging for the brain to do.

但将新的神经元整合到现有的大脑电路中实际上对大脑来说非常具有挑战性。

I make sure that after that work bout I get this one hour or so of exercise five days per week because of the ways that it supports my general health.

我确保在那次训练之后，我每周进行五天一小时左右的锻炼，因为它可以支持我的整体健康。

Andrew Huberman:

安德鲁·休伯曼：

There are now hundreds of studies supporting the fact that both endurance work and strength training, or hypertrophy training, done in combination, meaning not necessarily in the same workout but done across the week, is immensely beneficial for the production of things like brain-derived neutrophic factor, for limiting inflammatory cytokines like IL-6, for promoting anti-inflammatory cytokines like IL-10, provided that exercise is of the proper duration and that it's not so intense that you're actually creating damage to the various systems of the body.

现在有数百项研究支持这一事实，即耐力训练和力量训练或肥大训练相结合，即不一定在同一次锻炼中进行，而是在一周内进行，对于脑源性中性营养因子等物质的产生、限制 IL-6 等炎症细胞因子、促进 IL-10 等抗炎细胞因子非常有益，前提是运动持续时间适当，而且强度不要太强烈，以免对身体的各个系统造成损害。

Now, where is the threshold between optimal, subthreshold and detrimental?

现在，最佳、亚阈值和有害之间的阈值在哪里？

This is a complicated theme if we don't put some structure around it.

如果我们不围绕它建立一些结构，这将是一个复杂的主题。

So let's put a little bit of structure around it.

那么让我们围绕它添加一些结构。

We already said that about 60 minutes.

我们已经说过大约 60 分钟。

So 60 minutes, plus or minus 15 minutes, is going to be optimal for all these health benefits.

因此，60 分钟（加减 15 分钟）对于所有这些健康益处来说是最佳时间。

Andrew Huberman:

安德鲁·休伯曼：

What about the structure of the actual workouts?

实际锻炼的结构怎么样？

Well, we need to address this issue of intensity.

好吧，我们需要解决这个强度问题。

A good rule of thumb, based on the literature, and I discussed this with Dr. Andy Galpin prior to the strength and hypertrophy and endurance episodes, and the literature that's published in quality peer-reviewed journals really points to the fact that approximately 80% of the resistance training you do should be resistance training that doesn't go to what they call "failure," where you can't actually move the resistance anymore.

一个很好的经验法则，基于文献，我在力量、肌肥大和耐力训练之前与 Andy Galpin 博士讨论过这一点，并且在高质量同行评审期刊上发表的文献确实指出了这样一个事实：您所做的大约 80% 的阻力训练应该是阻力训练，不会进入他们所说的“失败”，即您实际上无法再移动阻力。

The other 20% can be of the higher intensity to failure-type training.

另外20%可以是更高强度的失败型训练。

Now with respect to endurance work, one can build up endurance without having to log long, long mileage or extensive mileage in the pool or by running.

现在就耐力训练而言，人们可以增强耐力，而不必在泳池或跑步中进行很长很长的里程或大里程。

And that's because there are these other forms of endurance that can build up.

那是因为还有其他形式的耐力可以增强。

For instance, the capillary beds within the muscles.

例如，肌肉内的毛细血管床。

Building up the capillary beds within the muscles will allow more oxygen utilization within the muscles and thereby will increase your endurance both of the muscles but also will improve brain metabolism and the way that the heart functions, of cardiovascular function.

建立肌肉内的毛细血管床将使肌肉内更多的氧气被利用，从而增加肌肉的耐力，同时也会改善大脑的新陈代谢和心脏功能以及心血管功能。

Andrew Huberman:

安德鲁·休伯曼：

That 80/20 rule of less than failure and work to failure in the resistance exercise regime can be transported, or translated, to the endurance exercise portion by focusing on that thing that we're familiar with, which is the burn.

通过关注我们熟悉的事情，即燃烧，可以将阻力训练制度中的“小于失败”和“努力到失败”的 80/20 规则转移或转化为耐力训练部分。

When we're running hard or cycling hard, we'll experience a kind of burning of the muscles that's associated with the lactate system.

当我们努力跑步或骑自行车时，我们会经历一种与乳酸系统相关的肌肉燃烧。

During the episode on endurance, I pointed out that that burn is not lactic acid, contrary to common belief.

在关于耐力的节目中，我指出，烧伤不是乳酸，这与普遍看法相反。

It is not lactic acid; it's associated with lactate metabolism.

它不是乳酸；它与乳酸代谢有关。

Again, about 80% of the endurance work should not incorporate that so-called burn.

再次强调，大约 80% 的耐力训练不应该包含所谓的烧伤。

But if 20% of that work or so — I should say approximately 20% of that work — does include the so-called burning sensation, that burning sensation actually triggers the activation of release of certain compounds and molecules from glia, this brain cell-type that supports neuron health.

但如果 20% 左右的工作——我应该说大约 20% 的工作——确实包括所谓的烧灼感，那么烧灼感实际上会触发神经胶质细胞释放某些化合物和分子，神经胶质细胞是一种支持神经元健康的脑细胞类型。

Andrew Huberman:

安德鲁·休伯曼：

Actually the lactate system is its own form of fuel for the brain.

事实上，乳酸系统本身就是大脑的燃料。

So there's increasing interest in generating the lactate, or pushing past that lactate threshold, for small portion, 20% or so of endurance work in order to support brain health and function.

因此，人们越来越有兴趣在一小部分（20% 左右）的耐力训练中产生乳酸，或者突破乳酸阈值，以支持大脑健康和功能。

So what does all this all look like as a protocol?

那么作为一个协议，这一切看起来是什么样的呢？

Well, as I mentioned before, this three-to-two ratio.

嗯，正如我之前提到的，这个三比二的比例。

So maybe you spend 10 weeks or so, or 12 weeks or so focusing mainly on endurance work — three workouts per week on endurance work.

因此，您可能会花 10 周左右或 12 周左右的时间主要专注于耐力训练——每周进行 3 次耐力训练。

Eighty percent of those workouts, meaning 80% of the time, you're below that burn threshold.

这些锻炼中的 80%（即 80% 的时间）都低于燃烧阈值。

You are not experiencing a burning sensation, but that for 20% of it you are — that, based on the scientific data should support lactate metabolism, brain health, et cetera, as well as cardiovascular health and oxygen utilization — all the forms of endurance that we're aware of.

你没有感受到烧灼感，但有 20% 的时间你会感到烧灼感——根据科学数据，这应该支持乳酸代谢、大脑健康等，以及心血管健康和氧气利用率——我们所知道的所有形式的耐力。

Andrew Huberman:

安德鲁·休伯曼：

Then the other two workouts would involve resistance training.

然后另外两项锻炼将涉及阻力训练。

Again, with this 80/20 split where 80% of the work is not to failure and 20% is, and then maybe after 10, 12 weeks, you switch, where you start emphasizing strength and hypertrophy work for three of the workouts and endurance work for two of the workouts.

同样，按照 80/20 的分配方式，其中 80% 的训练不会失败，20% 则失败，然后可能在 10、12 周后，你会进行切换，开始在三项训练中强调力量和肥大训练，在其中两项训练中强调耐力训练。

Now of course, some of you will be able to train six days a week, or you'll compulsively need to train seven days a week — if you decide to do that, please be aware that this cortisol threshold is a real thing.

当然，现在你们中的一些人将能够每周训练六天，或者您将强制需要每周训练七天 - 如果您决定这样做，请注意这个皮质醇阈值是真实存在的。

So for me, the three-to-two ratio works out perfectly because I like two full days off a week.

所以对我来说，三比二的比例非常合适，因为我喜欢每周休息两天。

Andrew Huberman:

安德鲁·休伯曼：

When I take those really depends on my schedule and how I'm feeling.

当我采取这些实际上取决于我的日程安排和我的感受。

Sometimes it's two days in a row, sometimes they're interest bursts throughout the week.

有时是连续两天，有时是整个星期的兴趣爆发。

But in reviewing the scientific literature for those two episodes of the podcast and in talking to people who are really informed in the world of resistance training and endurance training and how that relates to brain health and body health, this seems to be the most rational and grounded protocol, so that's the one that I follow.

但是，在回顾播客这两集的科学文献，并与那些真正了解阻力训练和耐力训练以及这与大脑健康和身体健康有何关系的人交谈时，这似乎是最合理和最扎实的协议，所以这就是我遵循的协议。

Andrew Huberman:

安德鲁·休伯曼：

So on any given day, I finish that work block and I train.

因此，在任何一天，我都会完成该工作块并进行训练。

I do some sort of resistance or endurance training.

我进行某种阻力或耐力训练。

I put those on alternate days, or different days, rather.

我把它们放在隔天，或者不同的日子。

So we've now talked about the arc that spans all the way from waking to a morning bout of focused work to physical training.

我们现在已经讨论了从醒来到早上专注工作再到体能训练的整个过程。

I have not mentioned ingesting anything or nutrients.

我没有提到摄入任何东西或营养素。

One of the most common questions I get what should I eat for my brain?

我最常见的问题之一是我应该吃什么来滋养大脑？

Well, ironically enough, one of the best things you can do for your brain is to not eat.

讽刺的是，你能为大脑做的最好的事情之一就是不吃东西。

But, of course, we all have to eat sooner or later.

但是，当然，我们早晚都得吃饭。

And eating is wonderful.

吃东西真是太棒了。

I absolutely love eating.

我绝对喜欢吃。

I even enjoy the mere act of chewing.

我什至喜欢仅仅咀嚼的动作。

But the question of what to eat is an important one as it relates to brain health and brain function.

但吃什么是一个重要的问题，因为它关系到大脑健康和大脑功能。

Andrew Huberman:

安德鲁·休伯曼：

Before we talk about that, I want to emphasize that training fasted actually has some immediate and long-term benefits.

在我们谈论这个之前，我想强调的是，禁食训练实际上有一些直接和长期的好处。

Prior to having my lab at Stanford, I was down in at UC San Diego and had an appointment at the Salk Institute of Biological Studies.

在斯坦福大学建立实验室之前，我去了加州大学圣地亚哥分校，并在索尔克生物研究所预约了。

I had a colleague there by the name of Satchin Panda.

我在那里有一位同事，名叫 Satchin Panda。

He wrote a wonderful book called "The Circadian Code." He runs a serious biology laboratory focusing on metabolism, circadian rhythms and so forth, as well as the effects of fasting.

他写了一本精彩的书，名叫《昼夜节律密码》。他经营着一个严肃的生物学实验室，专注于新陈代谢、昼夜节律等，以及禁食的影响。

Andrew Huberman:

安德鲁·休伯曼：

Satchin and his book "The Circadian Code" describe how engaging in physical exercise while fasted can amplify the effects of that exercise, not just for sake of increasing the percentage of things like body fat burned, et cetera, but for cellar health, liver health and the health of other organs.

萨钦和他的著作《昼夜节律》描述了如何在禁食时进行体育锻炼可以放大锻炼的效果，不仅是为了增加体内脂肪燃烧的百分比等，而且是为了细胞健康、肝脏健康和其他器官的健康。

So where possible, I do strive to do my workout without eating anything first.

因此，在可能的情况下，我会努力在不吃任何东西的情况下进行锻炼。

However, some days I'm very, very hungry.

然而，有些日子我非常非常饿。

And so I do ingest water, which contains electrolytes, so that means sodium, magnesium, potassium, for the simple reason that sodium, magnesium, potassium are required for neurons to function properly.

所以我确实摄入了水，水含有电解质，这意味着钠、镁、钾，原因很简单，钠、镁、钾是神经元正常运作所必需的。

Andrew Huberman:

安德鲁·休伯曼：

It's part of the way they generate electrical activity.

这是它们产生电活动方式的一部分。

As well, ingesting electrolytes, for me, can quell hunger.

对我来说，摄入电解质也可以消除饥饿。

And this points to a whole other topic we could do another episode on at some point, which is many times people think that their blood sugar is low, and actually that's not the case.

这指向了一个完全不同的话题，我们可以在某个时候再做一集，很多时候人们认为他们的血糖很低，但实际上情况并非如此。

And frankly, one wouldn't want their blood sugar to be high.

坦率地说，人们不希望自己的血糖太高。

You don't want your blood sugar too low, but you also don't want it too high.

您不希望血糖太低，但也不希望血糖太高。

Very low blood sugar is terrible, but low-ish blood sugar tends to give us a sense of mental clarity and focus related to this adrenaline phenomenon that we talked about earlier.

极低的血糖是可怕的，但低血糖往往会给我们一种精神清晰和注意力集中的感觉，这与我们之前讨论过的肾上腺素现象有关。

In order to be able to focus on exercise or work or anything else, you need sufficient electrolytes.

为了能够专注于锻炼、工作或其他事情，您需要足够的电解质。

And so many people find that if they simply ingest some water with salt, maybe a 99-milligram potassium tablet, all of a sudden they feel very mentally clear and able to do physical work...

很多人发现，如果他们只是喝一些加盐的水，也许是一片 99 毫克的钾片，他们会突然感觉精神非常清醒，能够做体力劳动……

PART 1 OF 3 ENDS Andrew Huberman:

第 1 部分（共 3 部分）结束 Andrew Huberman：

All of a sudden they feel very mentally clear and able to do physical work and mental work.

突然间，他们感觉头脑非常清醒，能够做体力劳动和脑力劳动。

So what I do is prior to this morning exercise, although it's now late morning in this way I'm describing it, and typically it does occur late morning, I'll have some water with either maybe half a teaspoon of sea salt with a 99-milligram potassium tablet.

所以我要做的是在这次晨练之前，虽然现在是上午晚些时候，但我这样描述它，而且通常确实发生在上午晚些时候，我会喝一些水，或者半茶匙海盐和 99 毫克钾片。

Or these days I'm fond of taking what's called LMNT, L-M-N-T.

或者现在我喜欢采取所谓的 LMNT，L-M-N-T。

LMNT.

LMNT。

I learned about this from Lex Fridman's podcast.

我是从 Lex Fridman 的播客中了解到这一点的。

I know many of you're familiar with Lex.

我知道你们很多人都熟悉莱克斯。

Excellent podcast, excellent scientist.

优秀的播客，优秀的科学家。

I don't have any business relationship to LMNT.

我与 LMNT 没有任何业务关系。

They're not a sponsor of the podcast.

他们不是播客的赞助商。

But LMNT is a product that essentially contains electrolytes, sodium, potassium, as well as magnesium malate, which has been shown to offset things like delayed onset muscle soreness.

但 LMNT 是一种主要含有电解质、钠、钾以及苹果酸镁的产品，已被证明可以抵消延迟性肌肉酸痛等症状。

Andrew Huberman:

安德鲁·休伯曼：

That form of magnesium doesn't make people drowsy.

这种形式的镁不会让人昏昏欲睡。

It's not an anxiolytic like some other forms of magnesium.

它不像其他形式的镁那样具有抗焦虑作用。

Anxiolytic is just one that reduces anxiety.

抗焦虑药只是一种减少焦虑的药物。

So whether or not it's LMNT or whether or not you're just putting a little bit of salt into some water and ingesting that prior to training, that can be an excellent way to ensure that you're able to complete the physical exercise even though you haven't eaten anything.

因此，无论是否是 LMNT，或者是否只是在训练前在水中加入一点盐并摄入，这都是确保您即使没有吃任何东西也能够完成体育锻炼的绝佳方法。

And I confess some days I will eat a little bit before my workout just because I can't seem to resist eating.

我承认有时我会在锻炼前吃一点，因为我似乎无法抗拒吃东西。

Andrew Huberman:

安德鲁·休伯曼：

I want to mention the use of stimulants before physical training.

我想提一下体能训练前使用兴奋剂。

This has certain benefits and certain drawbacks.

这有一定的好处和一定的缺点。

The benefits are sometimes it can facilitate motivation because things like caffeine can increase the release of dopamine, can increase the release of epinephrine, can reduce that adenosine level in the bloodstream.

好处是有时它可以促进动力，因为咖啡因等物质可以增加多巴胺的释放，可以增加肾上腺素的释放，可以降低血液中的腺苷水平。

So some people use caffeine before training in ways that benefit them.

因此，有些人在训练前会以对自己有益的方式摄入咖啡因。

It can also increase fat oxidation and, kind of, fat metabolism and things, if that's your goal.

它还可以增加脂肪氧化以及脂肪代谢等，如果这是您的目标的话。

Andrew Huberman:

安德鲁·休伯曼：

I am not a particular fan of ingesting stimulants before training because of a whole set of problems associated with most forms of stimulants in the form of energy drinks, et cetera.

我不太喜欢在训练前摄入兴奋剂，因为大多数形式的兴奋剂（例如能量饮料等）会带来一系列问题。

I am not a fan of energy drinks.

我不喜欢能量饮料。

I did a decent portion of a previous episode on food and mood, on energy drinks and some of the detrimental things they contain.

我在前一集中做了相当一部分关于食物和情绪、能量饮料以及其中含有的一些有害物质的内容。

Rather, I try and train simply by ingesting the caffeine sources I mentioned before, guayusa, maté, some electrolytes, some water.

相反，我尝试简单地通过摄入我之前提到的咖啡因来源、番石榴、马黛茶、一些电解质、一些水来进行训练。

Occasionally I'll have an espresso or a cup of coffee before I train.

有时我会在训练前喝一杯浓缩咖啡或一杯咖啡。

And on rare occasions, I should emphasize rare occasions, if I really need help increasing my motivation, or I decide I want to push extremely hard, I will ingest something like Alpha GPC.

在极少数情况下，我应该强调极少数情况下，如果我真的需要帮助来提高我的动力，或者我决定要极力推动，我会摄取像 Alpha GPC 这样的东西。

Alpha GPC supports the release of a neuromodulator called acetylcholine.

Alpha GPC 支持释放一种称为乙酰胆碱的神经调节剂。

So 300 milligrams of Alpha GPC has been shown to increase physical performance, but also cognitive performance.

因此，300 毫克的 Alpha GPC 已被证明可以提高身体表现，而且还可以提高认知表现。

Andrew Huberman:

安德鲁·休伯曼：

Some people might not be interested in ingesting anything to improve their physical performance, or anything at all, but they might be addressing how they can improve cognitive performance and focus.

有些人可能对摄入任何东西来改善他们的身体表现或根本不感兴趣，但他们可能会解决如何改善认知表现和注意力的问题。

And Alpha GPC is a nonstimulant way to approach that.

Alpha GPC 是实现这一目标的一种非刺激性方法。

Again, definitely check with your doctor before taking anything or stopping to take anything.

再次强调，在服用任何东西或停止服用任何东西之前一定要咨询你的医生。

But Alpha GPC has been shown in various studies to improve cognitive performance, and in people who have age-related cognitive decline, there have been some positive benefits reported in quality peer-reviewed journals.

但多项研究表明 Alpha GPC 可以改善认知能力，对于患有与年龄相关的认知能力下降的人来说，高质量同行评审期刊报道了一些积极的益处。

If you want to explore those references, please go to Examine.com, go ...

如果您想探索这些参考资料，请访问 Examine.com，然后...

please put in Alpha GPC, go to the human effect matrix, and there you can find details of those studies, references to PubMed, et cetera.

请输入 Alpha GPC，转到人类效应矩阵，在那里您可以找到这些研究的详细信息、PubMed 的参考资料等。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about food timing first.

那么我们先来谈谈吃饭的时间。

As I mentioned, I eat my first meal sometime around noon, plus or minus an hour, for the reasons we've discussed.

正如我提到的，我在中午左右吃第一顿饭，前后一个小时，原因我们已经讨论过。

The volume of food is also important.

食物的量也很重要。

If you eat a large volume of anything, because it diverts blood to your gut, you will feel lethargic, and you will have less blood going to your brain.

如果你吃了大量的东西，因为它会将血液转移到你的肠道，你会感到昏昏欲睡，并且流向大脑的血液也会减少。

That seems like a simple and trivial fact, but if you want to be able to think, you can't ingest large volumes of anything into your gut.

这似乎是一个简单而微不足道的事实，但如果你想要能够思考，你就不能将大量的任何东西摄入你的肠道。

Andrew Huberman:

安德鲁·休伯曼：

So the discussion about what foods give you energy is kind of moot if you eat enormous volumes of that food.

因此，如果您食用大量食物，那么关于哪些食物可以为您提供能量的讨论就毫无意义了。

Now, the volumes are going to depend on you and your needs and your activity levels.

现在，数量将取决于您、您的需求以及您的活动水平。

I'm going to discuss what I do in terms of food content, but I'm not going to discuss food volume.

我将讨论我在食物含量方面所做的事情，但我不会讨论食物的数量。

I sort of know where that mostly full, like 80%-full line is, and I usually eat a little bit past that, frankly.

我大概知道那个大部分满的线在哪里，比如 80% 满的线在哪里，坦率地说，我通常会吃得比这个多一点。

And I'm able to maintain a decent degree of alertness into the afternoon.

而且我能够在下午保持一定程度的警觉性。

And that's my goal.

这就是我的目标。

And I think that's the goal of most people: to not work out in the morning or do some work and then just collapse into a slumber that lasts all afternoon, but to be able to generate alert, calm, focused states throughout the day.

我认为这就是大多数人的目标：不是早上锻炼或做一些工作，然后就陷入持续整个下午的睡眠中，而是能够全天保持警觉、平静、专注的状态。

Andrew Huberman:

安德鲁·休伯曼：

So for lunch, I do emphasize slightly lower carbohydrate or low carbohydrate intake for the simple reason that adrenaline and dopamine and their associated neuromodulators are going to support alertness.

因此，对于午餐，我确实强调稍微降低碳水化合物或低碳水化合物的摄入量，原因很简单，肾上腺素和多巴胺及其相关的神经调节剂将支持警觉性。

So for me, I fast up until about noon, then I eat a lunch that consists of some sort of protein thing, like some meat or some chicken or some salmon, and some vegetables, et cetera.

所以对我来说，我禁食到中午左右，然后吃午餐，其中包含某种蛋白质，例如一些肉或一些鸡肉或一些鲑鱼，以及一些蔬菜等。

And if I've exercised previously, which I do, as I mentioned, five days a week, then I will ingest some starches.

如果我以前锻炼过，正如我提到的，每周锻炼五天，那么我会摄入一些淀粉。

I'll ingest some bread, excuse me, or rice or oatmeal and butter and nuts and things like that.

对不起，我会吃一些面包，或者米饭、燕麦片、黄油、坚果和类似的东西。

I will consume the various food groups, as they say.

正如他们所说，我会食用各种食物。

But I will keep the total amount of carbohydrate a little bit on the low side, or if I haven't trained, I won't have any carbohydrate at all.

但我会把碳水化合物的总量保持在偏低一点，或者如果我没有训练，我就根本不会吃任何碳水化合物。

Not because I'm ketogenic, not because I'm anticarbohydrate, not because I'm on a pure carnivore diet.

不是因为我生酮，不是因为我抗碳水化合物，也不是因为我采用纯肉食性饮食。

Far from it.

远非如此。

But because starches cause the release of serotonin in the brain and lend themselves to a state of sleepiness.

但因为淀粉会导致大脑中血清素的释放，从而使自己进入困倦状态。

Andrew Huberman:

安德鲁·休伯曼：

Now, I should mention that about 25% of individuals have genes that encode for enzymes that allow them to eat large amounts of carbohydrate and not suffer from this lethargy, this kind of sedation from carbohydrates.

现在，我应该提到，大约 25% 的人拥有编码酶的基因，这些酶使他们能够摄入大量碳水化合物，而不会遭受这种昏昏欲睡、碳水化合物带来的镇静作用。

But I don't have that gene.

但我没有那个基因。

And so for me, eating a noon-ish meal that is not enormous but is decent in size, but that is mainly protein, healthy fats and low-ish carbohydrates, or no carbohydrates, is what allows me to achieve heightened states of alertness throughout the day, which is what I need for my purposes.

因此，对我来说，中午吃一顿饭量虽然不大，但份量还不错，但主要是蛋白质、健康脂肪和低碳水化合物，或不含碳水化合物，这样我就能在一天中达到高度的警觉状态，这正是我实现目标所需要的。

So just knowing that meats and nuts support alertness, provided you don't eat too much of them, that vegetables are healthy for us, and therefore we should eat them, and I happen to like them as well, and that carbohydrates tend to have a kind of sedative-like quality to them; that should help you kind of guide your food choices in an intelligent way that's grounded in the scientific literature as it relates to alertness.

因此，只要知道肉类和坚果可以提高警觉性，前提是你不要吃太多，蔬菜对我们来说是健康的，因此我们应该吃它们，而且我碰巧也喜欢它们，碳水化合物往往具有一种镇静作用；这应该可以帮助您以一种基于科学文献的智能方式指导您的食物选择，因为它与警觉性有关。

Andrew Huberman:

安德鲁·休伯曼：

Now, what about components of foods that are not about alertness but are about mood?

现在，食物中那些与警觉性无关但与情绪有关的成分又如何呢？

We did an entire episode on mood and food, and it's very clear, based on now dozens of studies, that ingesting sufficient levels of omega-3 fatty acids is going to support healthy mood and even can act as an antidepressant.

我们做了一整集关于情绪和食物的节目，根据现在的数十项研究，非常清楚的是，摄入足够水平的 omega-3 脂肪酸将支持健康的情绪，甚至可以起到抗抑郁药的作用。

More than a dozen studies have shown that ingesting at least 1000 milligrams per day of the EPA form of essential fatty acid is as effective as prescription antidepressants in relieving depression.

十几项研究表明，每天摄入至少 1000 毫克 EPA 形式的必需脂肪酸在缓解抑郁方面与处方抗抑郁药一样有效。

And if you're somebody who requires prescription antidepressants, Prozac, Zoloft, et cetera, it can allow people to take lower doses of those medications, which in many cases is a positive thing, or a good thing to do, because of the side effect profiles that many of those drugs carry.

如果您需要处方抗抑郁药、百忧解、左洛复等，它可以让人们服用较低剂量的这些药物，这在许多情况下是一件积极的事情，或者是一件好事，因为许多这些药物都带有副作用。

So I find these data remarkably compelling.

所以我发现这些数据非常引人注目。

Andrew Huberman:

安德鲁·休伯曼：

I mean, here we have a food or a substance from food that can improve our mood and our sense of well-being.

我的意思是，这里有一种食物或食物中的物质可以改善我们的情绪和幸福感。

And it does that by way of increasing certain neuromodulators in the brain, in particular dopamine, but also some other related neuromodulators.

它通过增加大脑中的某些神经调节剂，特别是多巴胺，以及其他一些相关的神经调节剂来实现这一点。

So if you're eating fatty salmon regularly; if you're eating krill regularly, meaning if you're a whale; if you are ingesting foods that tend to have a lot of omega-3s, you probably don't need to supplement with omega-3.

因此，如果您经常吃富含脂肪的鲑鱼；如果您经常吃磷虾，也就是说您是鲸鱼；如果您摄入的食物往往含有大量 omega-3，则可能不需要补充 omega-3。

Most people are not ingesting sufficient levels of omega-3s.

大多数人没有摄入足够水平的 omega-3。

And I'm certainly one of those people.

我当然是其中之一。

Despite an effort to eat good foods and whole foods, et cetera, and unprocessed foods, I've made the choice to ingest at least a thousand milligrams per day of EPA.

尽管我努力吃优质食品、天然食品等以及未加工的食品，但我仍然选择每天摄入至少一千毫克的 EPA。

I do that in the form of fish oil and EPA-DHA combination fish oil.

我以鱼油和 EPA-DHA 组合鱼油的形式做到这一点。

But the threshold of a thousand milligrams is not a thousand milligrams of fish oil.

但千毫克的门槛并不是千毫克鱼油。

It's a thousand milligrams of EPA.

这是一千毫克的EPA。

Now, for those of you that don't want to consume fish oils and prefer to get your omega 3s from nonanimal sources, there are nonanimal sources — various forms of algae, et cetera.

现在，对于那些不想食用鱼油而更喜欢从非动物来源获取 omega 3 的人来说，有一些非动物来源——各种形式的藻类等。

Andrew Huberman:

安德鲁·休伯曼：

You can just look that up online, and you should be able to find that.

你可以在网上查一下，应该可以找到。

There are also a number of foods that include these essential omega-3s.

还有许多食物含有这些必需的 omega-3。

We did an episode on food and mood, where I go into more detail than you could ever want on that, as well as some additional recommendations.

我们制作了一集关于食物和情绪的节目，我在其中提供了比你想要的更多的细节，以及一些额外的建议。

We also did an episode on thyroid function, this hormone that's important for metabolism.

我们还做了一个关于甲状腺功能的节目，这种激素对新陈代谢很重要。

And that pointed to the importance of getting sufficient iodine, which you should naturally get from the salts you're ingesting, provided you're ingesting enough salt.

这表明了获取足够碘的重要性，只要您摄入足够的盐，您就应该从摄入的盐中自然获取碘。

I'm not somebody who eats a lot of kelp or seaweed, although I don't mind the taste of seaweed; I don't ingest it regularly.

我不是一个吃很多海带或紫菜的人，虽然我不介意紫菜的味道；我不经常摄入它。

But ingesting sufficient selenium, or selenium, has been shown to be important for proper thyroid production, thyroid function, which is why I tend to eat a few Brazil nuts each day, typically with my lunch or sometimes before my workout, doesn't really matter.

但摄入足够的硒，或硒，已被证明对于正常的甲状腺生成和甲状腺功能很重要，这就是为什么我倾向于每天吃一些巴西坚果，通常是在午餐时或有时在锻炼前，这并不重要。

Andrew Huberman:

安德鲁·休伯曼：

The point is that the volume, the amount, the content and indeed the ratios of protein to fat to carbohydrates are going to impact how you feel, and they're going to impact your brain health.

关键是蛋白质、脂肪和碳水化合物的体积、数量、含量以及实际上的比例都会影响您的感觉，并且它们会影响您的大脑健康。

And of course, the timing.

当然，还有时机。

We know that allowing periods of 12 hours or more each 24-hour cycle where you're not ingesting anything is beneficial for your brain and body health.

我们知道，每个 24 小时周期中有 12 小时或更长时间不摄入任何东西对您的大脑和身体健康有益。

That's what Satchin Panda and his colleagues' work has shown over and over again in these quality studies.

这就是 Satchin Panda 和他的同事们在这些质量研究中一再证明的内容。

So when people ask me, "What should I eat for my brain?" More often than not, it's really a question of how you're structuring your day, when you're eating for the first time, how long you're allowing yourself to fast each 24-hour cycle, and also whether or not you're getting sufficient omega-3s.

所以当人们问我“我应该吃什么来补充大脑？”通常，问题实际上在于您如何安排一天的时间、第一次进食的时间、每个 24 小时周期允许自己禁食多长时间，以及您是否摄入了足够的 omega-3。

Whether or not you're getting sufficient selenium to support things like thyroid function, which has an impact both on the metabolism of the body but also the metabolism in the brain.

您是否摄入了足够的硒来支持甲状腺功能等功能，甲状腺功能不仅影响身体的新陈代谢，还影响大脑的新陈代谢。

Andrew Huberman:

安德鲁·休伯曼：

And when I say metabolism, I don't just mean burning energy, I actually mean the rebuilding of things.

当我说新陈代谢时，我不仅仅指燃烧能量，我实际上指的是事物的重建。

So in the episode on growth hormone and thyroid hormone, we talked about how metabolism means not just the breakdown of fats and carbohydrates but also the building up, the repair of muscle tissue, the repair of bone, the reinforcing of bone, and the repair and the build-up of brain tissue.

因此，在生长激素和甲状腺激素这一集中，我们讨论了新陈代谢不仅意味着脂肪和碳水化合物的分解，还意味着肌肉组织的构建、修复、骨骼的修复、骨骼的强化以及脑组织的修复和构建。

And so those are the things that I emphasize because they're so strongly supported by the scientific data done in mice, studies done in humans.

所以这些就是我强调的事情，因为它们得到了在小鼠身上进行的科学数据和在人类身上进行的研究的有力支持。

And basically there's a lot of biochemical evidence that supports everything that I just described.

基本上有很多生化证据支持我刚才描述的一切。

Along the lines of health and well-being, I'd be remiss if I didn't mention hormones.

说到健康和幸福，如果我不提到荷尔蒙，那就是我的失职。

Hormones have broad effects on the body and brain.

激素对身体和大脑有广泛的影响。

We did an entire month on hormones if you want to hear about any of those hormones in detail.

如果您想详细了解其中任何一种激素，我们对激素进行了整整一个月的研究。

Andrew Huberman:

安德鲁·休伯曼：

We talked about testosterone and optimizing testosterone, estrogen, et cetera.

我们讨论了睾酮以及优化睾酮、雌激素等等。

The sex steroid hormones, which include testosterone and estrogen, which, of course, are present in varying ratios, but in both men and women and in kids, they are manufactured from cholesterol.

性类固醇激素，包括睾酮和雌激素，当然，它们以不同的比例存在，但在男性、女性和儿童中，它们都是由胆固醇产生的。

We hear about cholesterol as this terrible thing, but they're actually made from cholesterol.

我们听说胆固醇是一种可怕的东西，但它们实际上是由胆固醇制成的。

And so if you don't get sufficient levels of cholesterol, that can be problematic for your hormones, and that can be problematic for your brain and your body health.

因此，如果您没有获得足够的胆固醇水平，这可能会给您的荷尔蒙带来问题，也可能会给您的大脑和身体健康带来问题。

So without going into too much detail, I'll just point to a couple things that I do that, at least from my blood work and from my subjective experience, have been very beneficial for me that some of you might want to consider.

因此，在不涉及太多细节的情况下，我只想指出我所做的几件事，至少从我的血液检查和我的主观经验来看，这些事情对我非常有益，你们中的一些人可能会考虑一下。

First of all, I am not shy about my love for butter.

首先，我并不羞于表达我对黄油的热爱。

I will eat pats of butter directly.

我会直接吃块黄油。

I believe if people are going to eat cheese without a cracker, I will eat butter without a cracker.

我相信，如果人们要吃奶酪而不吃饼干，那么我也会吃黄油而不吃饼干。

Andrew Huberman:

安德鲁·休伯曼：

Butter is high in cholesterol, so I don't eat a ton of it, but at least for me and for my lipid profiles, it's fine.

黄油的胆固醇含量很高，所以我不会吃很多，但至少对我和我的血脂状况来说，它没问题。

Butter has cholesterol, which is a precursor to the sex steroid hormones, and men and women need testosterone and estrogen in order to feel good and to be able to think.

黄油含有胆固醇，它是性类固醇激素的前体，男性和女性都需要睾酮和雌激素才能感觉良好并能够思考。

You do not want your estrogen too low or your testosterone too low.

您不希望雌激素太低或睾酮太低。

So I eat butter in order to ensure that I get sufficient cholesterol.

所以我吃黄油是为了确保获得足够的胆固醇。

Butter also has some other things that are beneficial: various small fatty acids that are interesting in terms of their effects on metabolism, et cetera.

黄油还含有其他一些有益的物质：各种小脂肪酸，它们对新陈代谢的影响很有趣，等等。

You can look those up, and benefits of butter.

你可以查一下这些，以及黄油的好处。

But again, volume is important, and you can't overdo it.

但同样，音量很重要，而且不能做得过头。

Costello incidentally loves butter as well.

顺便说一句，科斯特洛也喜欢黄油。

Along the lines of hormones and testosterone, get a lot of questions about this, I think, because a lot of online communities are sort of obsessed with testosterone.

我认为，沿着激素和睾酮的思路，人们对此有很多疑问，因为很多在线社区都对睾酮很着迷。

Andrew Huberman:

安德鲁·休伯曼：

And I just want to emphasize that, yes, having sufficient levels of testosterone is vitally important for brain function, and having sufficient levels of estrogen will allow your brain to actually function.

我只是想强调，是的，拥有足够水平的睾酮对于大脑功能至关重要，而拥有足够水平的雌激素将使你的大脑真正发挥作用。

It turns out that estrogen is one of the main ways in which the brain maintains longevity and maintains its ability to think.

事实证明，雌激素是大脑保持长寿和保持思考能力的主要方式之一。

So we should all be seeking optimal testosterone levels for ourselves, both testosterone and estrogen.

因此，我们都应该为自己寻找最佳的睾酮水平，包括睾酮和雌激素。

And many of the things that we've discussed up until now — morning sunlight, exercise, fasting — those can support testosterone and estrogen in meaningful and positive ways.

到目前为止我们讨论过的许多事情——早晨的阳光、锻炼、禁食——这些都可以以有意义和积极的方式支持睾酮和雌激素。

I get a lot of questions about hormone optimization.

我收到很多关于激素优化的问题。

We did an entire month on this topic.

我们花了整整一个月的时间来讨论这个话题。

We did an entire episode on testosterone and estrogen optimization.

我们做了一整集关于睾酮和雌激素优化的内容。

I just want to briefly highlight two things that could be relevant, and then if you want more details, please go see that episode.

我只想简单地强调两件可能相关的事情，然后如果您想了解更多详细信息，请去看那一集。

The first is that testosterone can exert its various functions only in its unbound form — free testosterone.

首先，睾酮只能以其未结合的形式——游离睾酮——发挥其各种功能。

Andrew Huberman:

安德鲁·休伯曼：

We all make a particular binding protein called "sex hormone binding globulin" that essentially binds up testosterone, prevents it from being free.

我们都会产生一种特殊的结合蛋白，称为“性激素结合球蛋白”，它本质上与睾酮结合，防止其游离。

This sounds like a terrible thing, but actually it's a good thing because it allows testosterone to be transported to the various tissues, including the brain, where it can exert its various functions.

这听起来像是一件可怕的事情，但实际上这是一件好事，因为它可以让睾酮被输送到各个组织，包括大脑，在那里它可以发挥各种功能。

For those that have lower than desired levels of testosterone, or too much sex hormone binding globulin, it turns out that 400 milligrams per day of something called tongkat ali, which is a form of ginseng, can actually help increase levels of free testosterone.

对于睾酮水平低于理想水平或性激素结合球蛋白过多的人来说，每天服用 400 毫克东革阿里（人参的一种形式）实际上可以帮助提高游离睾酮水平。

Many people experience a positive subjective effect and some objective effects as well, meaning increases in free testosterone when they do blood analysis.

许多人经历了积极的主观影响和一些客观影响，这意味着当他们进行血液分析时游离睾酮会增加。

There are some data on that, not a ton in the peer-reviewed literatures.

有一些关于这方面的数据，但同行评审文献中的数据并不多。

And again, always approach these with a sense of caution, and definitely talk to your doctor.

再次强调，一定要谨慎对待这些问题，并且一定要咨询你的医生。

Andrew Huberman:

安德鲁·休伯曼：

If you want to learn more about that, you can go to Examine.com.

如果您想了解更多相关信息，可以访问Examine.com。

There's a lot of information there listed about that.

那里列出了很多关于此的信息。

The other compound that's relevant both to men and women, or, I should say, people that are trying to optimize testosterone and or estrogen, is Fadogia.

另一种与男性和女性都相关的化合物，或者我应该说，与试图优化睾酮和/或雌激素的人相关的化合物是 Fadogia。

Fadogia agrestis is actually an herb that increases the levels of what's called "luteinizing hormone." Luteinizing hormone is a hormone that's released from the hypothalamus within the brain that travels to the gonads, either the ovaries or the testes, to stimulate the release of estrogen or testosterone.

Fadogia agrestis 实际上是一种草药，可以增加所谓的“黄体生成素”的水平。黄体生成素是一种从大脑下丘脑释放的激素，它会传播到性腺（卵巢或睾丸），以刺激雌激素或睾酮的释放。

And Fadogia agrestis has been shown, albeit in a limited number of studies, to increase levels of luteinizing hormone and thereby levels of testosterone and estrogen in ways that some people find beneficial.

尽管研究数量有限，但 Fadogia agrestis 已被证明可以提高黄体生成激素的水平，从而提高睾酮和雌激素的水平，这对一些人来说是有益的。

So I just want to mention those too.

所以我也想提一下这些。

And again, if you want a lot more information about hormone optimization, please see the episodes on hormone optimization.

再次强调，如果您想了解有关激素优化的更多信息，请参阅有关激素优化的剧集。

Andrew Huberman:

安德鲁·休伯曼：

A key aspect to the midday meal if you want that meal to benefit you is to take a brief walk afterwards.

如果您希望午餐对您有益，那么午餐的一个关键方面就是饭后短暂散步。

It turns out that brief walks of five to 30 minutes after ingesting food can accelerate metabolism and actually can accelerate and improve nutrient utilization, which is essentially the same as metabolism.

事实证明，进食后短暂散步5到30分钟可以加速新陈代谢，实际上可以加速和提高营养物质的利用，这与新陈代谢本质上是一样的。

But nonetheless, that's something that I do after I finish my noon meal.

但尽管如此，这是我吃完午饭后要做的事情。

I do force myself to stand up and go outside and take a brief walk.

我确实强迫自己站起来，到外面散散步。

That also gets me again into optic flow.

这也让我再次进入光流领域。

It also has another benefit, which is that I am giving my brain, and thereby my body, more information about light and time of day, which is always better than less information about light and time of day.

它还有另一个好处，那就是我向我的大脑以及我的身体提供了更多关于光和一天中的时间的信息，这总是比更少的关于光和一天中的时间的信息要好。

Much of our circadian rhythm and our health rhythms and all of our cognitive rhythms, et cetera, are supported by our cells knowing where they are in time.

我们的大部分昼夜节律、我们的健康节律以及我们所有的认知节律等等，都是由我们的细胞及时了解它们所在的位置来支持的。

Andrew Huberman:

安德鲁·休伯曼：

And light is the primary "zeitnehmer," that's German for timekeeper.

光是主要的“zeitnehmer”，在德语中是计时器的意思。

It's the primary way in which the body learns information about what function should be turned on and what function should be turned off.

这是身体了解应该打开哪些功能和应该关闭哪些功能的信息的主要方式。

So getting that morning light pulse but then also leaving the house or apartment or workplace and getting out for a few minutes after lunch is beneficial for metabolism, beneficial for nutrient utilization and beneficial for all the organs and tissues of the body because you're getting that outside light exposure.

因此，早上接受光脉冲，然后离开房子、公寓或工作场所，午饭后出去几分钟，有利于新陈代谢，有利于营养利用，也有利于身体的所有器官和组织，因为你接触到了外界的光线。

Andrew Huberman:

安德鲁·休伯曼：

Now, I'd like to shift our attention towards science-supported protocols that increase the effectiveness and our performance in everything.

现在，我想将我们的注意力转移到科学支持的方案上，这些方案可以提高各方面的有效性和表现。

And by everything I mean sleep, I mean physical performance, I mean mental performance, I mean less anxiety, all the things.

我所说的一切指的是睡眠，我指的是身体表现，我指的是精神表现，我指的是减少焦虑，所有这些。

Truly all the things.

确实是万事万物。

And that is something called non-sleep deep rest.

这就是所谓的非睡眠深度休息。

Non-sleep deep rest, or NSDR, is an acronym that I coined as an umbrella term to encompass many protocols that all have been shown in one form or another to support better brain and body function.

非睡眠深度休息（NSDR）是一个缩写词，我将其作为一个总括术语来涵盖许多协议，这些协议都以一种或另一种形式被证明可以支持更好的大脑和身体功能。

Now, these protocols have names that you've heard before, things like meditation, things like yoga nidra, and things like hypnosis.

现在，这些协议的名字你以前听说过，比如冥想、瑜伽休息术、催眠之类的。

Andrew Huberman:

安德鲁·休伯曼：

All of these protocols and these activities, however, share something in common, which is they involve a deliberate and directed shift in one's state, and the shift tends to be toward a state of deeper relaxation.

然而，所有这些协议和活动都有一些共同点，那就是它们都涉及一个人的状态的有意和定向的转变，并且这种转变往往是朝着更深层次的放松状态。

We certainly don't have time now to dissect out the literature on all of these.

我们现在当然没有时间剖析所有这些方面的文献。

There is ample literature.

有丰富的文献。

I should say there is robust and ample literature supporting the fact that a regular meditation practice is beneficial.

我应该说，有大量的文献支持定期冥想练习是有益的这一事实。

But meditation itself has many forms.

但冥想本身有多种形式。

Transcendental meditation, loving kindness meditation, third eye meditation, walking meditation.

超然禅修、慈心禅修、第三眼禅修、行禅。

Yoga nidra is a practice I've talked about many times before, which involves simply lying down.

瑜伽休息术是我之前多次谈论过的一种练习，其中涉及简单地躺着。

It doesn't involve any movement, no down dogs or up dogs or anything.

它不涉及任何运动，没有下犬式或上犬式或任何东西。

It just involves lying on your back and doing some specific long-exhale breathing.

它只涉及仰卧并进行一些特定的长呼气呼吸。

There are a lot of yoga nidra scripts out there that are quite good.

有很多非常好的瑜伽休息术脚本。

Andrew Huberman:

安德鲁·休伯曼：

But there's one NSDR-type protocol that has been shown by the greatest number of scientific studies to promote not just states of deep relaxation, not just states of heightened focus, but also to accelerate plasticity and learning within the brain.

但有一种 NSDR 类型的方案已被大量科学研究证明，它不仅可以促进深度放松的状态，不仅可以促进高度专注的状态，还可以加速大脑内的可塑性和学习。

And that's hypnosis.

这就是催眠。

And I've become increasingly excited and interested in hypnosis as a tool.

我对催眠作为一种工具变得越来越兴奋和感兴趣。

And not just a tool of any kind, but a tool that really can be directed toward particular goals and outcomes.

不仅仅是任何类型的工具，而是真正可以针对特定目标和结果的工具。

And I think that's really what sets hypnosis apart as an NSDR, non-sleep deep rest protocol, from things like naps or things like yoga nidra or things like meditation.

我认为这正是催眠作为 NSDR（非睡眠深度休息方案）与小睡、瑜伽休息术或冥想等不同的地方。

And I certainly believe and understand that meditation, naps and yoga nidra can be directed toward less anxiety, et cetera.

我当然相信并理解冥想、小睡和瑜伽休息术可以减少焦虑等等。

But hypnosis is unique in that it's very directed.

但催眠的独特之处在于它的针对性很强。

The essence of hypnosis is for the person, you, to guide your brain toward a particular outcome or change.

催眠的本质是引导你的大脑走向特定的结果或改变。

Andrew Huberman:

安德鲁·休伯曼：

So I'd like to point out a particular resource.

所以我想指出一个特定的资源。

It's a completely zero-cost resource, which is reveri.com.

这是一个完全零成本的资源，这就是 reveri.com。

That's R-E-V-E-R-I.com — reveri.com — obviously is a website where there are links to an app that's available in Apple and Android.

这就是 R-E-V-E-R-I.com — reveri.com — 显然是一个网站，其中包含 Apple 和 Android 中可用的应用程序的链接。

This is a hypnosis app, but this isn't just any hypnosis app.

这是一个催眠应用程序，但这不仅仅是任何催眠应用程序。

This is a hypnosis app that contains multiple hypnosis protocols that are all backed by very high quality science.

这是一个催眠应用程序，包含多个催眠协议，所有这些协议都有非常高质量的科学支持。

The science was done by my colleague and our associate chair of psychiatry at Stanford School of Medicine, that David Spiegel is responsible for that work.

这项科学研究是由我的同事、斯坦福大学医学院精神病学副主任完成的，大卫·斯皮格尔负责这项工作。

I'm not associated with that scientific work.

我与这项科学工作无关。

They've examined what brain areas get activated during hypnosis, what the outcomes are for various hypnosis protocols.

他们研究了催眠期间哪些大脑区域被激活，以及各种催眠方案的结果是什么。

Andrew Huberman:

安德鲁·休伯曼：

And within Reveri, you will find hypnosis protocols for enhancing your focus, enhancing creativity, reducing pain, getting better at sleeping, reducing anxiety.

在 Reveri 中，您会发现催眠方案可以增强您的注意力、增强创造力、减轻疼痛、改善睡眠、减少焦虑。

Most of these are about 10 or 15 minutes long.

其中大部分时长约为 10 或 15 分钟。

Some of them are extremely brief, one-minute long.

其中一些非常简短，只有一分钟长。

They have a one-minute hypnosis that you can do.

他们有一个一分钟的催眠你可以做。

Those one-minute hypnosis scripts work best if you've been doing the 10 and 15-minute ones regularly or semiregularly.

如果您定期或半定期地执行 10 分钟和 15 分钟催眠脚本，那么这些 1 分钟催眠脚本效果最好。

It's a really wonderful resource for which there is a lot of peer-reviewed published data.

这是一个非常好的资源，有很多经过同行评审的已发布数据。

One study I'd like to emphasize in particular is Jiang et al, J-I-A-N-G.

我想特别强调的一项研究是 Jiang 等人的 J-I-A-N-G。

That is a reference you can find on the reveri.com website under our research.

您可以在 reveri.com 网站上找到我们研究的参考资料。

And the title of this paper is "Brain activity and functional connectivity associated with hypnosis," and it was published in the journal Cerebral Cortex.

这篇论文的标题是“与催眠相关的大脑活动和功能连接”，发表在《大脑皮层》杂志上。

Andrew Huberman:

安德鲁·休伯曼：

What this paper essentially shows is that specific areas of our brain that are involved in executive function, which is associated with our ability to focus as well as what's called the "default mode network," which is sort of the way that your brain idles.

这篇论文本质上展示的是我们大脑中参与执行功能的特定区域，这与我们的专注能力以及所谓的“默认模式网络”有关，这是大脑闲置的方式。

Does your brain tend to idle at a level of high anxiety or calm?

您的大脑是否倾向于处于高度焦虑或平静的状态？

As well as activation of a brain era called the "insula." That's I-N-S-U-L-A.

以及激活称为“岛叶”的大脑时代。那是 I-N-S-U-L-A。

The insula is extremely interesting.

岛叶非常有趣。

Hypnosis has been shown to activate the insula, which can enhance our sense of interoception, our sense of internal state, which might sound like annoying thing.

催眠已被证明可以激活岛叶，这可以增强我们的内感受，我们的内部状态感，这可能听起来很烦人。

You don't want to be thinking about your heartbeat or your breathing.

您不想考虑自己的心跳或呼吸。

But what's really interesting about hypnosis is that it increases areas of the brain that are responsible for deep relaxation, focus and self-awareness, this interoception, simultaneously.

但催眠真正有趣的是，它同时增加了大脑中负责深度放松、专注和自我意识（即内感受）的区域。

And that's very unusual compared to other states and other states of any kind.

与其他州和任何类型的其他州相比，这是非常不寻常的。

Andrew Huberman:

安德鲁·休伯曼：

So I've made it a practice, a daily practice in fact, that after lunch and after this walk, I do a brief 10-minute hypnosis script.

所以我把它作为一种练习，实际上是一种日常练习，在午餐后和这次散步之后，我会做一个简短的 10 分钟催眠脚本。

Because of ...

因为...

what I found is that in contrast to naps and in contrast to other forms of NSDR, it really allows me to enter a state of deep relaxation but also to then exit that state in a very focused and deliberate way that allows me to lean into my afternoon in an alert way and in a way that I can function and do mental work and interact with people, etcetera.

我发现，与小睡和其他形式的 NSDR 相比，它确实让我进入一种深度放松的状态，但也让我以一种非常专注和深思熟虑的方式退出这种状态，让我能够以一种警觉的方式、以一种我可以发挥作用、做脑力工作、与人互动等的方式度过下午。

So there's no brain fog, there's no grogginess.

所以没有脑雾，没有昏昏沉沉。

Andrew Huberman:

安德鲁·休伯曼：

And I want to emphasize that the hypnosis that I'm referring to here and that Reveri provides is not stage hypnosis.

我想强调的是，我在这里指的催眠和雷维里提供的催眠不是舞台催眠。

This isn't you being programmed to squawk like a chicken or do anything against your will.

这并不是让你像鸡一样嘎嘎叫或者做任何违背你意愿的事情。

This is you teaching your brain how to access these focused, relaxed interoception states.

这是你在教你的大脑如何进入这些专注、放松的内感受状态。

This is also an extremely valuable aspect to hypnosis because it can increase plasticity, the brain's ability to change in response to experience.

这对于催眠来说也是一个极其有价值的方面，因为它可以增加可塑性，即大脑根据经历而改变的能力。

It's essentially opening up pathways that allow you to change your brain in the ways that you want.

它本质上是开辟道路，让你以你想要的方式改变你的大脑。

And it's very directed toward particular outcomes.

而且它非常针对特定的结果。

Andrew Huberman:

安德鲁·休伯曼：

So I am an, as you can probably tell, I am very enthusiastic about hypnosis as an optimal NSDR protocol.

所以，正如你可能知道的那样，我非常热衷于将催眠作为最佳 NSDR 方案。

And so I do that every single day.

所以我每天都这样做。

There are days that I don't manage to do it — for whatever reason, I forget or interference from email or et cetera.

有时我无法做到这一点——无论出于什么原因，我忘记了或者受到电子邮件等的干扰。

But that is essentially how I enter my early afternoon.

但这基本上就是我进入下午早些时候的方式。

I do this postlunch, postwalk NSDR in the form of a Reveri hypnosis.

我以 Reveri 催眠的形式进行午餐后、散步后的 NSDR。

Again, a completely zero-cost resource to you.

再次强调，这对您来说是完全零成本的资源。

There are excellent data.

有优秀的数据。

All those data can be found on the Reveri site, and you can also learn a lot more about hypnosis and what sorts of hypnosis protocols might be optimal for you.

所有这些数据都可以在 Reveri 网站上找到，您还可以了解更多有关催眠的信息以及哪种催眠方案可能最适合您。

So if you are looking for a science-backed, zero-cost, very effective tool for getting better at focusing, better at sleeping, better at all the things that I believe people want, I do believe that is the best tool that one can access at this point in time.

因此，如果你正在寻找一种有科学支持、零成本、非常有效的工具来更好地集中注意力、更好地睡眠、更好地完成我认为人们想要的所有事情，我确实相信这是人们目前可以获得的最佳工具。

Andrew Huberman:

安德鲁·休伯曼：

So then after I exit hypnosis, usually give Costello a little scratch behind the ear, and then I make sure that I hydrate.

因此，在我退出催眠后，通常会在科斯特洛耳后轻轻抓一下，然后确保补充水分。

Hydration again is vitally important for brain function.

水合作用对于大脑功能至关重要。

It's vitally important for all bodily functions, and I often forget to do it.

这对所有身体机能都至关重要，但我经常忘记这样做。

So I've just sort of linked the drinking of water to my hypnosis practice.

所以我只是把喝水和我的催眠练习联系起来。

As soon as I'm done, I hydrate.

完成后，我会立即补充水分。

And then I tend to focus on another work bout.

然后我倾向于专注于另一场训练。

So this would be for me sometime around 2:30 or 3:00 in the afternoon, when normally I would be quite sleepy and passing out.

所以这对我来说是在下午 2:30 或 3:00 左右的某个时间，通常我会很困并昏倒。

However, the protocol of shifting my morning caffeine to 90 minutes to two hours after waking, as well as the use of this hypnosis protocol, has really allowed me to move through the afternoon in a way that I don't experience that dip in energy.

然而，将早上喝咖啡的时间改为起床后 90 分钟到两小时，以及使用这种催眠方案，确实让我能够以一种不会经历精力下降的方式度过整个下午。

Every once in a while, I'll feel kind of sleepy or kind of out of it, but I've been really pleasantly surprised at the extent to which one can avoid that afternoon dip if you do certain things properly prior to the arrival of 2 or 3:00 p.m.

每隔一段时间，我就会感到有点困或有点不舒服，但我真的很惊喜地发现，如果你在下午 2:00 或 3:00 到来之前正确地做某些事情，可以在多大程度上避免下午的昏昏欲睡。

Andrew Huberman:

安德鲁·休伯曼：

Now, if you're a napper and you want a nap, no big deal.

现在，如果您是一个小睡者并且想要小睡一下，那没什么大不了的。

Naps can be wonderfully beneficial.

午睡非常有益。

Here are the rules around napping, according to the sleep science.

根据睡眠科学，以下是小睡的规则。

Stanford has an excellent sleep clinic.

斯坦福大学有一家出色的睡眠诊所。

I consulted with Jamie Zeitzer, my colleague in the Stanford Sleep Laboratory, as well as Matt Walker out at Berkeley, whose name I'm sure most of you are familiar with — wrote this wonderful book, "Why We Sleep." Naps should be 90 minutes or less, and 20-minute naps are fine, but not longer than 90 minutes.

我咨询了斯坦福大学睡眠实验室的同事杰米·蔡泽尔（Jamie Zeitzer），以及伯克利分校的马特·沃克（Matt Walker），我相信你们大多数人都熟悉他的名字，他写了这本精彩的书，《我们为什么睡觉》。午睡时间应该在 90 分钟或更少，20 分钟也可以，但不要超过 90 分钟。

And there are essentially two varieties of people.

基本上有两种人。

People for whom napping interferes with falling asleep later that night and staying asleep, and people for whom the nap does not interfere.

午睡会影响当晚入睡和保持睡眠的人，以及午睡不会影响的人。

You have to decide who you are.

你必须决定你是谁。

Andrew Huberman:

安德鲁·休伯曼：

And if you're somebody who can nap and not have any trouble falling asleep and staying asleep later that night, well, by all means, nap.

如果你是一个可以小睡的人，并且在入睡和晚上晚些时候保持睡眠方面没有任何困难，那么，无论如何，小睡一下。

Just make it 90 minutes or less.

只需将其控制在 90 分钟或更短时间即可。

Again, these 90-minute cycles are really a vital constraint that we should all obey.

再次强调，这些 90 分钟的周期确实是我们都应该遵守的重要约束。

If it's 91 minutes, don't worry — you won't dissolve into a puddle of tears.

如果是 91 分钟，别担心——你不会化成一滩泪水。

But if you're starting to sleep for an hour or more in the afternoon, that can be problematic.

但如果你下午开始睡一个小时或更长时间，那就可能有问题了。

Andrew Huberman:

安德鲁·休伯曼：

If you're somebody who can nap for 10, 20 minutes, that's probably better than getting a full 90-minute cycle unless you didn't get enough sleep the night before.

如果您可以小睡 10、20 分钟，那么这可能比进行完整的 90 分钟的循环要好，除非您前一天晚上睡眠不足。

But you really have to figure out what's right for you.

但你真的必须弄清楚什么适合你。

There's a lot of variety there.

那里有很多种类。

But that's essentially what the science says.

但这本质上就是科学所说的。

Now, whether or not you nap or whether or not you do not nap, a key protocol for sleep health and wakefulness and metabolism and hormone health is viewing light in the afternoon.

现在，无论你是否小睡，或者是否不小睡，睡眠健康、清醒、新陈代谢和激素健康的一个关键方案是在下午观察光线。

So here's the reason for doing this.

这就是这样做的原因。

As we progress into the evening hours, there's a phenomenon where our retina, our eyes, become very sensitive to light, such that if we view bright lights, or even not-so-bright lights, between the hours of 10:00 p.m.

当我们进入晚上时，会出现一种现象，我们的视网膜、我们的眼睛对光变得非常敏感，因此，如果我们在晚上 10:00 到晚上 10:00 之间看到明亮的灯光，甚至不那么明亮的灯光。

and 4:00 a.m., that is strongly disruptive, very disruptive for our dopamine production.

凌晨 4:00，这对我们的多巴胺产生具有强烈的破坏性、非常大的破坏性。

It can really screw up our sleep.

它确实会扰乱我们的睡眠。

Andrew Huberman:

安德鲁·休伯曼：

And it's actually been shown in data from David Berson's lab at Brown University, one of the foremost circadian biology laboratories, as well as Samer Hattar's laboratory at the National Institutes of Mental Health, that viewing bright light, or even not-so-bright light, between these hours of 11:00 p.m.

事实上，布朗大学 David Berson 实验室（最重要的昼夜节律生物学实验室之一）以及美国国立心理健康研究所 Samer Hattar 实验室的数据表明，在晚上 11:00 到晚上 11:00 之间观察明亮的光线，甚至不那么明亮的光线。

and 4:00 a.m., or even 10:00 p.m.

凌晨 4:00，甚至晚上 10:00

and 4:00 a.m., can disrupt learning and memory, can disrupt the immune system, and can disrupt mood in very long-lasting ways.

凌晨 4:00 会扰乱学习和记忆，扰乱免疫系统，并会以非常持久的方式扰乱情绪。

Andrew Huberman:

安德鲁·休伯曼：

There are ways to offset that however.

然而，有一些方法可以抵消这一点。

What I call your Netflix inoculation.

我称之为 Netflix 疫苗接种。

For those of you that like to stay up late on the tablet or computer or watching Netflix, getting a little bit of afternoon light in your eyes, somewhat counterintuitively, can prevent this disruption of bright light later in the evening, at least somewhat.

对于那些喜欢在平板电脑或电脑上熬夜或观看 Netflix 的人来说，让一点下午的光线进入眼睛（有点违反直觉）可以至少在一定程度上防止晚上晚些时候强光的干扰。

What do I mean by that?

我这么说是什么意思？

Well, if you view light as the sun is starting to go down, so if you step outside around 4:00 p.m., 5:00 p.m.

好吧，如果您在太阳开始落山时看到光线，那么如果您在下午 4:00、下午 5:00 左右走出去，

— again, what time exactly will depend on time of year and where you are located on our planet.

- 再次强调，具体时间取决于一年中的时间以及您在地球上的位置。

But as the sun starts to head down, you don't necessarily have to see the sunset.

但当太阳开始落山时，你不一定非要看到日落。

It'd be lovely if you could.

如果可以的话那就太好了

Sunsets are beautiful.

日落很美丽。

But if you can get outside and see the sun as it arcs down, or if you can't see the sun directly, get some sunlight in your eyes in the afternoon hours, so maybe 4:00 p.m.-ish, and do that for 20, 30 minutes — maybe reading outside or taking a walk.

但是，如果您可以到户外看到弧线落下的太阳，或者如果您无法直接看到太阳，请在下午（例如下午 4:00 左右）让一些阳光射入您的眼睛，并持续 20、30 分钟 — 可以在外面读书或散步。

I walk the dog again, that's my protocol in order to get that evening light.

我再次遛狗，这是我为了获得傍晚光线而制定的协议。

Andrew Huberman:

安德鲁·休伯曼：

What it does is it lowers the sensitivity of your retina in the late evening hours, which allows you to buffer yourself against the negative effects of bright light later at night.

它的作用是降低傍晚时分视网膜的敏感度，从而使您能够缓冲夜间强光的负面影响。

Now, it won't allow you to blast your eyes with bright light.

现在，它不允许你用强光照射你的眼睛。

You still need to dim the lights in the evening.

晚上你还是需要把灯调暗。

But there's a very nice study that was published in scientific reports that illustrates that if one does this, if you go outside and view sunlight in the evening hours for anywhere from five to 30 minutes, and I realize that people have a range of constraints on their schedule, but from five to 30 minutes, what happens is that your melatonin rhythm stays appropriate.

但在科学报告中发表了一项非常好的研究，该研究表明，如果一个人这样做，如果你在晚上到户外观看阳光 5 到 30 分钟，我意识到人们的日程安排受到一系列限制，但从 5 到 30 分钟，你的褪黑激素节律会保持适当。

Andrew Huberman:

安德鲁·休伯曼：

Now, we haven't talked too much about melatonin, but melatonin is a hormone that is inhibited by light.

现在，我们还没有过多谈论褪黑激素，但褪黑激素是一种受光抑制的激素。

It's actually prevented by light.

它实际上是被光阻止的。

And melatonin is the hormone that allows you to fall asleep easily.

褪黑激素是一种可以让你轻松入睡的激素。

Now, I'm not talking about supplementing melatonin, I'm talking about melatonin that you naturally produce from your pineal.

现在，我不是在谈论补充褪黑激素，而是在谈论您从松果体自然产生的褪黑激素。

So the protocol is very simple.

所以协议非常简单。

Get outside in the afternoon or evening for 10 to 30 minutes.

下午或晚上到户外活动 10 到 30 分钟。

Take your sunglasses off, get some bright light, get some natural light in your eyes.

摘下太阳镜，接受明亮的光线，让自然光进入您的眼睛。

If you can't do that, probably better to just stay with standard artificial lights inside.

如果你做不到这一点，最好还是在室内使用标准的人造灯。

Don't crank them up, but just start to dim them.

不要将它们调高，而是开始调暗它们。

Andrew Huberman:

安德鲁·休伯曼：

Again, this would be a time to avoid blue blockers.

同样，这将是避免蓝色阻滞剂的时候。

People are popping on blue blockers at four o'clock in the afternoon because you're worried that blue light is going to disrupt your sleep.

人们在下午四点钟就开始使用蓝光阻滞剂，因为你担心蓝光会扰乱你的睡眠。

Well, you're making your eyes more sensitive to any light that you might see later in the evening, blue light or otherwise.

好吧，你会让你的眼睛对晚上晚些时候可能看到的任何光线（蓝光或其他光线）更加敏感。

So get that afternoon light.

所以，享受午后的阳光吧。

So what you'll probably notice is that the optimal protocols for optimizing your brain and body health and performance and sleep, et cetera, are actually really simple.

因此，您可能会注意到，优化大脑和身体健康、表现和睡眠等的最佳方案实际上非常简单。

But just because they're simple does not mean that they are not powerful.

但仅仅因为它们简单并不意味着它们不强大。

In fact, they are very powerful.

事实上，他们非常强大。

PART 2 OF 3 ENDS Andrew Huberman:

第 2 部分（共 3 部分）结束 Andrew Huberman：

...

...

does not mean that they are not powerful.

并不意味着他们不强大。

In fact, they are very powerful because they leverage the most powerful technology that exists, which is your nervous system.

事实上，它们非常强大，因为它们利用了现有的最强大的技术，即你的神经系统。

We always think about technologies as devices, and indeed there's some wonderful devices out there.

我们总是将技术视为设备，而且确实有一些很棒的设备。

Some people are really into tracking their sleep and their sleep time.

有些人真的很热衷于跟踪他们的睡眠和睡眠时间。

If you're into that, great.

如果你对此感兴趣，那就太好了。

That's not something that I personally do, although I keep telling myself that I should do that.

这不是我个人做的事情，尽管我一直告诉自己我应该这样做。

There are devices that can control brainwaves and things of that sort.

有些设备可以控制脑电波之类的东西。

But what we are talking about today are really basic things that we can all do, that can steer our neurology and our biology in the directions that are going to support workflow, that are going to support hormones, that are going to support brain function.

但我们今天谈论的是我们都可以做的非常基本的事情，它们可以引导我们的神经学和生物学朝着支持工作流程、支持激素、支持大脑功能的方向发展。

Andrew Huberman:

安德鲁·休伯曼：

So this afternoon light viewing is yet another example of leveraging a technology that you were born with, and that you will die with and that you will have every day in between, in order to tweak the hormones of your system, in this case the hormone melatonin, so that it's released at the appropriate times and not at the wrong times, because we know that when hormones and systems of the body are well aligned with the 24-hour schedule, beautiful things happen.

因此，今天下午的光线观赏是利用一项与生俱来、终生伴随、每天都会拥有的技术的另一个例子，以调整您系统中的荷尔蒙，在本例中是褪黑激素，使其在适当的时间而不是错误的时间释放，因为我们知道，当身体的荷尔蒙和系统与 24 小时时间表保持一致时，美好的事情就会发生。

And when they're misaligned, terrible things happen.

当它们失调时，可怕的事情就会发生。

Sometimes those terrible things are subtle at first, but disrupting your circadian rhythms is really bad for every system in your body.

有时，这些可怕的事情一开始是微妙的，但扰乱你的昼夜节律对你身体的每个系统来说确实是有害的。

Getting it right, and as you can tell, getting it right doesn't take much, can really serve to quote, unquote "optimize you." When I say optimize, I mean it puts you into a better mood overall, better state for learning, et cetera.

做对了，正如你所知，做对了并不需要太多，真正可以引用或取消引用“优化你”。当我说优化时，我的意思是它会让你整体上有更好的心情，更好的学习状态等等。

So get that afternoon light as well.

所以也要享受下午的阳光。

Andrew Huberman:

安德鲁·休伯曼：

So at some point in the evening, I eat that thing that we call dinner.

所以在晚上的某个时候，我会吃我们称之为晚餐的东西。

And while it feels sort of strange to talk about my dinner, the reason I want to talk about my dinner and what I eat for dinner is that for me, dinner of course is about eating — I'll mention again, I love eating — but also about optimizing the transition to sleep, and sleep.

虽然谈论我的晚餐感觉有点奇怪，但我想谈论我的晚餐和我晚餐吃什么的原因是，对我来说，晚餐当然是关于吃——我会再次提到，我喜欢吃——但也关于优化向睡眠的过渡，以及睡眠。

So obviously I eat foods that I enjoy.

显然我吃我喜欢的食物。

I'm not one of these people that will eat anything or avoid eating anything, simply to benefit from that.

我不是那些为了从中受益而吃任何东西或不吃任何东西的人。

I do enjoy food very, very much.

我确实非常非常喜欢食物。

And so my dinner generally is comprised of things that are going to support rest and deep sleep, and that means starchy carbohydrates.

因此，我的晚餐通常由有助于休息和深度睡眠的食物组成，这意味着淀粉类碳水化合物。

Andrew Huberman:

安德鲁·休伯曼：

It's absolutely clear that one of the major ways that we can increase serotonin, which helps in the transition to sleep, is by ingesting starchy carbohydrates.

很明显，我们增加血清素（有助于进入睡眠）的主要方法之一是摄入淀粉类碳水化合物。

Now, I realize that starchy carbohydrates are kind of a demonized term nowadays.

现在，我意识到淀粉类碳水化合物现在是一个被妖魔化的术语。

You know, everyone is anticarbs, but we really should distinguish between refined sugars and complex carbohydrates.

你知道，每个人都是抗碳水化合物，但我们确实应该区分精制糖和复杂碳水化合物。

And we did an episode about this.

我们为此制作了一集。

We talked about how refined sugars disrupt not just metabolism but they actually disrupt some of the neurons in the gut that sense fatty acids and amino acids from fats and proteins.

我们讨论了精制糖不仅会破坏新陈代谢，而且实际上会破坏肠道中感知脂肪和蛋白质中的脂肪酸和氨基酸的一些神经元。

But those same neurons can actually respond to sugar and create a situation where you actually start craving more sugar because those neurons in your gut communicate via a nerve pathway, for you aficionados, called the vagus nerve, and a little cluster of neurons called the nodose ganglia, N-O-D-O-S-E.

但这些相同的神经元实际上可以对糖做出反应，并造成一种你实际上开始渴望更多糖的情况，因为你肠道中的这些神经元通过神经通路（对于你的爱好者来说，称为迷走神经）和一小群称为结节神经节（N-O-D-O-S-E）的神经元进行交流。

Andrew Huberman:

安德鲁·休伯曼：

Nodose ganglia are right next to the corner of your jaw and can trigger the activation and the release of dopamine in your brain, which basically makes you crave more sugar, independent of how something tastes.

结状神经节就在你的下巴角旁边，可以触发你大脑中多巴胺的激活和释放，这基本上会让你渴望更多的糖，与食物的味道无关。

So when I say carbohydrates, what I really mean is starchy carbohydrates, nonrefined sugars.

所以当我说碳水化合物时，我真正的意思是淀粉类碳水化合物，非精制糖。

And in the episode about food and mood, and metabolism as well, I referenced a really spectacular lecture by Dr. Robert Lustig, who's a pediatric endocrinologist at UCSF, UC San Francisco.

在关于食物、情绪和新陈代谢的一集中，我引用了罗伯特·勒斯蒂格博士的一次非常精彩的讲座，他是加州大学旧金山分校的儿科内分泌学家。

Absolutely spectacular talk; you can find it on YouTube easily, where he talks about the science of refined sugars.

绝对精彩的演讲；您可以在 YouTube 上轻松找到它，他在其中谈论精制糖的科学。

And this isn't in any kind of conspiracy or paranoid way.

这并不是任何阴谋或偏执的方式。

This is really the medical and scientific literature.

这确实是医学和科学文献。

So my dinner is carbohydrates and some protein, so maybe some chicken or fish or something like that, maybe some eggs or sometimes just pasta or just rice and vegetables.

所以我的晚餐是碳水化合物和一些蛋白质，所以可能是一些鸡肉或鱼或类似的东西，可能是一些鸡蛋，有时只是面食或只是米饭和蔬菜。

And that's because I enjoy those foods, but also because I want to increase the amount of serotonin in my brain so that I can actually fall asleep that night.

那是因为我喜欢这些食物，而且因为我想增加大脑中血清素的含量，这样我那天晚上就能真正入睡。

Andrew Huberman:

安德鲁·休伯曼：

Many people who are on low-carbohydrate diets struggle with falling and staying asleep, and that's because it's hard to achieve heightened levels of serotonin, which are necessary to enter sleep.

许多采用低碳水化合物饮食的人难以入睡和保持睡眠，这是因为很难达到进入睡眠所必需的血清素水平。

I should also mention that melatonin and serotonin fall in the same pathway.

我还应该提到，褪黑激素和血清素属于同一途径。

They are related hormones and neuromodulators.

它们是相关的激素和神经调节剂。

We won't go into their biosynthesis now, but essentially what we're talking about is a system that's biasing us towards rest and relaxation, as opposed to wakefulness.

我们现在不会讨论它们的生物合成，但本质上我们所讨论的是一个使我们偏向于休息和放松的系统，而不是清醒的系统。

You might ask, "Well, can't I just take serotonin?

你可能会问，“那么，我不能只服用血清素吗？

Can't I just take 5-HTP or a precursor to serotonin or tryptophan?

我不能只服用 5-HTP 或血清素或色氨酸的前体吗？

And indeed, you can.

事实上，你可以。

However, many people, including myself, find that when they supplement with serotonin in the evening or at night, that can cause problems in the architecture, or the structure, of sleep.

然而，包括我自己在内的许多人发现，当他们在晚上补充血清素时，可能会导致睡眠结构出现问题。

It can cause a lot of people, including me, to fall asleep very fast, sleep very deeply for three or four hours and then wake up and have a terrible time falling back asleep.

它会导致很多人，包括我在内，入睡非常快，睡得很深，持续三四个小时，然后醒来后很难再入睡。

And that effect, at least for me, can last several days.

而且这种效果，至少对我来说，可以持续好几天。

It's really disruptive.

这确实具有破坏性。

Andrew Huberman:

安德鲁·休伯曼：

So I don't like to supplement with anything that is directly dopamine or a precursor to dopamine, at any time, or directly serotonin or a precursor to serotonin.

所以我不喜欢在任何时候补充任何直接多巴胺或多巴胺前体的东西，或者直接补充血清素或血清素前体。

Rather, there are other things that can enhance the transition to sleep safely, which we will talk about in a few minutes.

相反，还有其他事情可以促进安全睡眠的过渡，我们将在几分钟后讨论。

But the evening meal consists largely of carbohydrates for that specific purpose of generating a sense of calm.

但晚餐主要由碳水化合物组成，其特定目的是产生平静感。

And of course carbohydrates are delicious.

当然碳水化合物也很美味。

And because I'm doing some physical training, and presumably you are as well, or I hope you are, because it's so beneficial to one's health, that's also going to replenish my glycogen stores, which is one of the primary fuel sources for moving one's muscles and moving around and doing exercise, as well as for the brain and for cognitive function.

因为我正在做一些体能训练，想必你也是如此，或者我希望你也是如此，因为它对人的健康非常有益，这也会补充我的糖原储备，糖原是移动肌肉、四处走动和锻炼以及大脑和认知功能的主要燃料来源之一。

So low carbohydrates throughout the 24-hour period are not something that are attractive to me.

所以24小时内的低碳水化合物对我来说并不是什么吸引力。

Andrew Huberman:

安德鲁·休伯曼：

I realize that some people will do much better on a low carbohydrate or even ketogenic diet, but for me, and I do believe for most people, creating a situation of maybe fasting and then low carb or no carb diets for states of alertness and focus at one portion of the day, and then ingesting starchy carbohydrates for sake of inducing rest and relaxation, is at least scientifically, rationally based protocol.

我意识到有些人在低碳水化合物甚至生酮饮食中会做得更好，但对我来说，我确实相信对大多数人来说，创造一种可能禁食，然后低碳水化合物或无碳水化合物饮食的情况，以保持警觉状态并在一天中的某个时间集中注意力，然后摄入淀粉类碳水化合物以引起休息和放松，至少是科学合理的方案。

It's grounded in real neurochemistry.

它以真正的神经化学为基础。

It's grounded in things that we can point to and say, "Ah, this food substance, this thing can support my brain, not directly because it's some magic substance that's going to make all my neurons extremely robust but rather it's going to support sleep, which is perhaps the foundation of all mental and physical health." In fact, we can point to sleep as the primary way in which we can ensure our overall health, including our brain health.

它的基础是我们可以指着说，“啊，这种食物物质，这个东西可以支持我的大脑，不是直接因为它是某种神奇的物质，可以让我所有的神经元变得非常强大，而是它可以支持睡眠，这也许是所有身心健康的基础。”事实上，我们可以将睡眠视为确保整体健康（包括大脑健康）的主要方式。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about sleep and how to access sleep, how to fall asleep easily and how to make sure that the sleep we have is of sufficient duration and quality.

那么我们来谈谈睡眠，以及如何获得睡眠、如何轻松入睡以及如何确保我们的睡眠有足够的持续时间和质量。

One way to do that is to leverage the drop in temperature that's necessary to fall and stay asleep.

一种方法是利用入睡和保持睡眠所需的温度下降。

So I mentioned earlier in the early parts of the day after waking, our body temperature is rising, and that continues throughout the day, and then sometime late in the afternoon, our temperature peaks and then it starts to drop.

所以我之前提到过，在醒来后的早些时候，我们的体温会上升，并且这种情况会持续一整天，然后在下午晚些时候，我们的体温会达到峰值，然后开始下降。

That drop in temperature of one to three degrees is vitally important for us to be able to fall asleep easily.

温度下降一到三度对于我们能够轻松入睡至关重要。

One way that we can decrease our transition time into sleep is to accelerate that drop in temperature.

我们可以减少进入睡眠的过渡时间的一种方法是加速体温下降。

And one way to accelerate that drop in temperature, somewhat counterintuitively, is to use hot baths, hot showers, or if you have access to one, a sauna.

加速降温的一种方法（有点违反直觉）是洗热水澡、热水淋浴，或者如果有的话，可以洗桑拿。

Andrew Huberman:

安德鲁·休伯曼：

Now this is counterintuitive because you'd say, well hot baths, so it's going to heat me up.

现在这是违反直觉的，因为你会说，好吧，洗热水澡，所以它会让我发热。

But actually if you were to get into a sauna or a hot shower or a hot bath and then get out, your body is going to engage particular mechanisms for cooling itself off that are going to allow you to drop your temperature more quickly and fall asleep more easily.

但实际上，如果你进入桑拿房、热水淋浴或热水浴，然后出去，你的身体会启动特定的自我降温机制，让你更快地降低体温，更容易入睡。

And this is why many people find that falling asleep after a nice hot shower or bath or sauna is really, really easy and really terrific.

这就是为什么许多人发现在洗完热水澡、泡澡或桑拿后入睡真的非常非常容易，而且非常棒。

It's sort of a natural state that follows hot baths, saunas and showers.

这是热水浴、桑拿和淋浴后的一种自然状态。

So how would you do this?

那么你会怎么做呢？

Well, we did an entire episode on this topic as well.

好吧，我们也针对这个主题制作了一整集。

The use of sauna for sake of growth hormone release.

使用桑拿是为了释放生长激素。

If you want to check that out in all the details, you can look at the episode on growth hormone.

如果你想了解所有细节，你可以看看关于生长激素的那集。

Andrew Huberman:

安德鲁·休伯曼：

You will experience a growth hormone release from sauna, hot bath and hot shower, provided they're done for sufficient duration and sufficiently high temperature.

如果桑拿、热水浴和热水淋浴的时间足够长且温度足够高，您将会体验到生长激素的释放。

For all the details of that, please go to that episode.

有关所有详细信息，请转到该集。

It's all laid out there.

一切都摆在那里。

It's all timestamped.

都是有时间戳的。

It's all captioned in English and Spanish, et cetera.

所有内容均配有英语和西班牙语等字幕。

But basically what we're talking about is 20 minutes in the sauna, or if you're one of those folks who's really chasing growth hormone release, you could do 20 minutes, then get out of the sauna for 10 minutes and just cool off at room temperature, and then get back into the sauna, then get out and then shower or dry off and head to bed.

但基本上我们所说的是在桑拿房里洗20分钟，或者如果你是那些真正追求生长激素释放的人之一，你可以洗20分钟，然后离开桑拿房10分钟，在室温下降温，然后回到桑拿房，然后出去，然后淋浴或擦干，然后上床睡觉。

Shorter bouts of sauna will work also.

短时间的桑拿也有效果。

The longer bouts of sauna cooling, sauna cooling have been shown to lead to huge increases in growth hormone.

桑拿降温时间越长，桑拿降温已被证明会导致生长激素大幅增加。

And growth hormone, of course, is involved both in muscle growth, but also growth and metabolism of all tissues, fat metabolism and repair of various tissues.

当然，生长激素不仅参与肌肉生长，还参与所有组织的生长和代谢、脂肪代谢和各种组织的修复。

So it's not just about growth.

所以这不仅仅是增长的问题。

Andrew Huberman:

安德鲁·休伯曼：

You hear growth hormone, you think hypertrophy, but the enhancement of metabolism in health and repair in a number of tissues.

当您听到生长激素时，您会想到肥大，但它可以增强健康的新陈代谢并修复许多组织。

So that's one way you can leverage heat toward the transition to sleep by the ways in which exposure to heat actually cools off your body.

因此，这是一种利用热量进入睡眠过渡的方法，即通过接触热量实际上使身体降温。

Now let's talk about actually getting to sleep and let's talk about behavioral protocols first.

现在我们来谈谈实际的入睡，首先我们来谈谈行为协议。

It is absolutely true that keeping the room very dark is beneficial.

确实，保持房间非常黑暗是有益的。

Some people, including myself, have thin eyelids, and it doesn't take much light to wake up the brain and body.

有些人，包括我自己，眼皮很薄，不需要太多的光就能唤醒大脑和身体。

So keeping a room very dark is essential.

因此，保持房间非常黑暗是至关重要的。

The other thing is keeping the room cool.

另一件事是保持房间凉爽。

You've probably heard this before.

您以前可能听说过这个。

Keep the room cool, get under warm blankets.

保持房间凉爽，盖上温暖的毯子。

But rarely is it discussed why keeping the room cool is useful.

但很少有人讨论为什么保持房间凉爽是有用的。

Andrew Huberman:

安德鲁·休伯曼：

The reason keeping the room cool is useful for getting into and staying asleep is that throughout the night there are phases of sleep where you are paralyzed, so-called REM sleep.

保持房间凉爽对于进入和保持睡眠很有用，因为整个晚上都有一些睡眠阶段让您处于瘫痪状态，即所谓的快速眼动睡眠。

That's a healthy paralysis, presumably so you can't act out your dreams, but there are portions of the night where you can move.

这是一种健康的瘫痪，大概是这样你无法实现你的梦想，但晚上的某些时候你可以活动。

And one of the more important movements that you do in the middle of the night is put your hand out or your foot out or you take your face out from under the covers as a means to cool yourself, and you do this while you are asleep.

你在半夜做的最重要的动作之一就是把手或脚伸出来，或者把脸从被子下面探出来，作为给自己降温的一种方式，而且你是在睡着的时候这样做的。

If you are in a cool room, you can put yourself under the blankets to stay warm.

如果你在凉爽的房间里，你可以把自己放在毯子下面保暖。

And then if you want to cool off, you can simply remove a limb or you can toss the covers off entirely.

然后，如果你想冷静下来，你可以简单地移除肢体，或者你可以完全扔掉被子。

However, if you are in a room that's too warm, it's very hard to cool off; you would need a bucket of ice water or to get up and turn on the air conditioning, or something of that sort, or turn on the fan.

然而，如果你在一个太热的房间里，就很难降温；你需要一桶冰水或者起身打开空调之类的东西，或者打开风扇。

Andrew Huberman:

安德鲁·休伯曼：

So it's a simple but nontrivial way in which we can improve our entrance to sleep and staying asleep.

因此，这是一种简单但不平凡的方法，可以帮助我们改善入睡和保持睡眠状态。

So keep the room cool or cold, and get under warm blankets.

因此，请保持房间凉爽或寒冷，并盖上温暖的毯子。

And if you want to understand more about why putting a hand out or a foot out is valuable for cooling, I did an episode on the role of cooling in something called "heat dumping" or bringing heat into the body through the palms, the face and the bottoms of the feet.

如果你想更多地了解为什么伸出一只手或一只脚对于冷却很有价值，我做了一集关于冷却在所谓的“散热”或通过手掌、面部和脚底将热量带入体内的作用的剧集。

You've got these portals, these radiators if you will, that allow us to bring heat into the body and to dump heat.

你有这些门户，这些散热器，如果你愿意的话，可以让我们将热量带入体内并排出热量。

I don't want to go into the details now, but that episode is entitled "Supercharge Your Exercise with Cold." This is based on work that was done by Craig Heller's lab, at Stanford University.

我现在不想透露细节，但这集的标题是“用寒冷增强你的锻炼”。这是基于斯坦福大学 Craig Heller 实验室所做的工作。

Absolutely incredible data showing that the proper use of palmar cooling, so the palms or the upper half of the face or the bottoms of the feet, can vastly, I mean vastly, increase the volume of exercise that one can do and still recover from that exercise and derive benefits from it.

绝对令人难以置信的数据表明，正确使用手掌冷却，即手掌或脸的上半部分或脚底，可以极大地，我的意思是极大地增加一个人可以进行的运动量，并且仍然可以从该运动中恢复并从中受益。

Andrew Huberman:

安德鲁·休伯曼：

But this method of cooling for exercise is grounded in a basic physiological function of our palms, the bottoms of our feet and our face, which is to dump heat or to allow cool to pass into the body.

但这种运动降温的方法是基于我们的手掌、脚底和脸部的基本生理功能，即排出热量或让凉爽进入体内。

So that's why in the middle of the night, as long as you're not in REM sleep, if you get too warm, you put your foot out or you put your arms out, you're actually allowing cooling of the body through what are called AVAs, arteriovenous anastomoses is the technical name, that are in the palms, the upper half of the face and the bottoms of the feet.

这就是为什么在半夜，只要你没有处于快速眼动睡眠状态，如果你感觉太热，你把脚伸出来或者伸出你的手臂，你实际上是在通过所谓的AVA（技术名称是动静脉吻合术）让身体冷却，这些部位位于手掌、脸的上半部分和脚底。

And that's a very efficient way to cool off your body.

这是一种非常有效的身体降温方法。

So you do that subconsciously.

所以你会下意识地这么做。

Andrew Huberman:

安德鲁·休伯曼：

Now there are things that one can take to enhance the transition to sleep.

现在可以采取一些措施来促进睡眠过渡。

I am not a fan of melatonin for enhancing the transition to sleep for a couple of reasons.

我不喜欢褪黑激素来促进睡眠过渡，原因有几个。

One, dosages of melatonin are far too high in most supplements.

第一，大多数补充剂中褪黑激素的剂量过高。

Melatonin can have some negative effects on the sex steroid hormones testosterone and estrogen.

褪黑激素会对性类固醇激素睾酮和雌激素产生一些负面影响。

That's a serious concern.

这是一个严重的问题。

Third, melatonin's role during puberty, or around puberty, is to suppress the onset of puberty, so that's concerning.

第三，褪黑激素在青春期或青春期前后的作用是抑制青春期的开始，所以这是令人担忧的。

I don't know that people should be taking this hormone that has all these other effects.

我不知道人们是否应该服用这种具有所有这些其他作用的激素。

The other reason is that melatonin will aid the transition to sleep, but it won't keep you asleep.

另一个原因是褪黑激素会帮助过渡到睡眠，但它不会让你保持睡眠。

And many people that take melatonin find that they fall asleep more quickly, but then they wake up unable to fall back asleep.

许多服用褪黑激素的人发现他们入睡速度更快，但醒来后却无法再入睡。

Three compounds that could be very beneficial for aiding the transition to sleep and for which there are wide safety margins, although please do check with your physician before taking anything, are specific forms of magnesium, something called apigenin and theanine.

三种化合物对帮助进入睡眠非常有益，并且具有广泛的安全范围，但在服用任何药物之前请务必咨询您的医生，它们是镁的特定形式，称为芹菜素和茶氨酸。

Andrew Huberman:

安德鲁·休伯曼：

Magnesium comes in many forms.

镁有多种形式。

Magnesium malate has been shown to improve recovery from sore muscles, for instance.

例如，苹果酸镁已被证明可以改善肌肉酸痛的恢复。

Magnesium citrate is an excellent laxative, for instance.

例如，柠檬酸镁是一种极好的泻药。

Magnesium threonate, that's T-H-R-E-O-N-A-T-E, threonate, and magnesium bisglycinate have transporters that allow them to cross the blood brain barrier more readily than other forms of magnesium.

苏糖酸镁，即 T-H-R-E-O-N-A-T-E，苏糖酸和双甘氨酸镁具有转运蛋白，使它们比其他形式的镁更容易穿过血脑屏障。

And there within the brain, they promote the release of a neurotransmitter called GABA, which is an inhibitory neurotransmitter, which shuts off the forebrain to some extent.

在大脑内，它们促进一种叫做 GABA 的神经递质的释放，这是一种抑制性神经递质，可以在一定程度上关闭前脑。

It doesn't shut it off completely, but it essentially shuts down thinking, rumination, planning and what we call executive function.

它并没有完全关闭它，但它本质上关闭了思考、沉思、计划和我们所说的执行功能。

So for many people, taking 300 to 400 milligrams of magnesium bisglycinate or magnesium threonate, and there I'm referring to the elemental magnesium, for you aficionados, many people find that doing that 30 to 60 minutes before sleep can aid them in falling asleep, can really help them fall asleep faster and stay asleep.

所以对于很多人来说，服用300到400毫克双甘氨酸镁或苏糖酸镁，这里我指的是元素镁，对于你们这些爱好者来说，很多人发现在睡前30到60分钟这样做可以帮助他们入睡，确实可以帮助他们更快入睡并保持睡眠状态。

Andrew Huberman:

安德鲁·休伯曼：

Some people, however, achieve some gastrointestinal discomfort from magnesium and therefore should avoid it.

然而，有些人会因为镁而出现胃肠道不适，因此应该避免使用。

Magnesium threonate and magnesium bisglycinate for many people work, however, and when coupled with apigenin and theanine, provide a sort of synergy or a sleep cocktail that seems to be very effective in aiding the transition to sleep.

然而，苏糖酸镁和双甘氨酸镁对许多人有效，当与芹菜素和茶氨酸结合时，提供一种协同作用或睡眠鸡尾酒，似乎对帮助睡眠过渡非常有效。

So apigenin is the substance that's found in chamomile, and 50 milligrams of apigenin taken 30 minutes before sleep can act as another way to shut off the forebrain and reduce rumination, reduce anxiety and allow people to fall and stay asleep.

因此芹菜素是洋甘菊中发现的物质，睡前 30 分钟服用 50 毫克芹菜素可以作为另一种关闭前脑、减少反刍、减少焦虑并让人们入睡并保持睡眠状态的方法。

I did a podcast with Dr. Darya Rose.

我和达莉亚·罗斯博士一起做了一个播客。

She's got an excellent podcast that I highly recommend you check out.

她有一个很棒的播客，我强烈建议您查看。

It covers a number of different health, scientific and other subjects.

它涵盖了许多不同的健康、科学和其他主题。

And she's a PhD in neuroscience, terrific scientist, et cetera.

她是神经科学博士、出色的科学家等等。

She's a big fan of apigenin, as am I.

她和我一样是芹菜素的忠实粉丝。

Andrew Huberman:

安德鲁·休伯曼：

And then the third compound is theanine, T-H-E-A-N-I-N-E.

第三种化合物是茶氨酸，T-H-E-A-N-I-N-E。

Theanine is a compound that can also increase GABA but also increases activation of something called chloride channels.

茶氨酸是一种化合物，不仅可以增加 GABA，还可以增加氯离子通道的激活。

Chloride channels are another way in which neurons turn themselves off or turn each other off, not turn each other off in the way that we typically hear like, "that turns me off," but turn them off and then shut them down, lower their levels of activity.

氯离子通道是神经元关闭自身或相互关闭的另一种方式，不是像我们通常听到的那样相互关闭，“这让我关闭”，而是先关闭它们，然后再关闭它们，降低它们的活动水平。

So magnesium threonate or bisglycinate, apigenin and theanine in combination, can be very effective for aiding the transition to sleep.

因此，苏糖酸镁或双甘氨酸镁、芹菜素和茶氨酸的组合可以非常有效地帮助睡眠过渡。

And I realize that not everyone wants to take supplements.

我意识到并不是每个人都想服用补充剂。

I certainly am not pushing any of these.

我当然不会推动其中任何一个。

I would hope that everybody be able to fall asleep easily and stay asleep for the duration of time that they want, without any supplemental help.

我希望每个人都能轻松入睡，并保持自己想要的睡眠时间，无需任何补充帮助。

But I do think it's important to point out some things that lie somewhere between doing nothing and taking prescription drugs because many of the prescription drugs associated with sleep, and you all know what those are, carry other side effects.

但我确实认为指出一些介于无所事事和服用处方药之间的事情很重要，因为许多与睡眠相关的处方药（你们都知道这些是什么）带有其他副作用。

Andrew Huberman:

安德鲁·休伯曼：

They can create bad dreams, often very disturbing dreams.

他们会做噩梦，通常是非常令人不安的梦。

They can be addictive, or at least habit forming.

它们可能会让人上瘾，或者至少会形成习惯。

They can create grogginess in the morning.

它们会在早上造成昏昏沉沉的感觉。

Some are safer than others; there a variety of them out there.

有些比其他更安全；那里有各种各样的东西。

But for those that want to explore supplements and how they can impact sleep, this combination of about 300, 400 milligrams of magnesium threonate or bisglycinate, 50 milligrams of apigenin and a hundred to 200 milligrams of theanine, alone or in combination, have been beneficial to many people.

但对于那些想要探索补充剂及其如何影响睡眠的人来说，这种约 300 至 400 毫克苏糖酸镁或双甘氨酸镁、50 毫克芹菜素和 100 至 200 毫克茶氨酸的组合（单独或组合）对许多人都有益。

And there are excellent studies to support those statements.

有出色的研究来支持这些说法。

Again, I suggest you go to examine.com and look up the human effect matrix for each of those compounds and you can explore them.

再次，我建议您访问 exam.com 并查找每种化合物的人类效应矩阵，然后您可以探索它们。

One of the more interesting aspects to magnesium threonate and bisglycinate is that it seems to have some neuroprotective effects as well.

苏糖酸镁和双甘氨酸镁更有趣的方面之一是它似乎也具有一些神经保护作用。

There aren't many studies on it, but the few studies that are there point to the fact that magnesium threonate and magnesium bisglycinate can also support neuron health and neuron longevity, was just an added bonus in my opinion.

关于它的研究并不多，但少数研究指出苏糖酸镁和双甘氨酸镁也可以支持神经元健康和神经元寿命，在我看来这只是一个额外的好处。

Andrew Huberman:

安德鲁·休伯曼：

Now what if you wake up in the middle of the night?

现在，如果您半夜醒来怎么办？

This is a very common occurrence, and there are two general themes around waking up in the middle of the night that one can use tools to counteract.

这是一种非常常见的现象，半夜醒来有两个一般主题，可以使用工具来应对。

The first theme is if you're somebody who is tired in the evenings and you're kind of pushing yourself to stay awake, so you're going to the party, or you're pushing yourself to study your work, when in fact you'd like to get into bed at 8:30 or 9:00, and then you're falling asleep around 10:30, 11:00 and waking up at 2:30 or 3:00 in the morning, and you can't fall back asleep, chances are that your melatonin pulse was initiated early in the night.

第一个主题是，如果你是一个晚上很累的人，你会强迫自己保持清醒，所以你要去参加聚会，或者你强迫自己学习你的工作，而实际上你想在 8:30 或 9:00 上床睡觉，然后你在 10:30、11:00 左右入睡，并在凌晨 2:30 或 3:00 醒来，并且你无法入睡，很可能您的褪黑激素脉冲是在深夜启动的。

So that melatonin pulse started probably around 8:30 or 9:00, but you're staying up, you're battling that melatonin.

因此，褪黑激素脉冲可能在 8:30 或 9:00 左右开始，但您熬夜，正在与褪黑激素作斗争。

And then sometime around 2:30 or 3:00 in the morning that melatonin is no longer present at sufficiently high levels in your bloodstream, and you're waking up.

然后，在凌晨 2:30 或 3:00 左右的某个时间，您的血液中褪黑激素的含量不再足够高，您就会醒来。

You're getting your morning cortisol pulse shifted into those wee hours of the morning.

你的早晨皮质醇脉冲会转移到凌晨。

Andrew Huberman:

安德鲁·休伯曼：

You may not like this advice, but one of the things that you can do to offset that is to simply go to bed earlier.

您可能不喜欢这个建议，但您可以采取的措施之一就是早点睡觉。

By going to bed earlier, you're going to get the longer duration of sleep.

早点睡觉，你的睡眠时间就会更长。

But I realize that there are social reasons and work-related reasons why going to bed at 8:30 or 9:00 is not necessarily beneficial to your life.

但我意识到，有社会原因和工作相关原因，为什么8:30或9:00上床睡觉并不一定对你的生活有益。

So in that case, you might be one of the rare individuals for whom getting a little bit more bright light in the evening could be a good thing.

因此，在这种情况下，您可能是少数几个在晚上获得更明亮的光线可能是一件好事的人之一。

So this would be around the hours of 7:00 or 8:00 p.m.

所以这将是晚上 7:00 或 8:00 左右。

and in that way, causing that pulse in melatonin to be delayed because, again, light inhibits melatonin.

这样，就会导致褪黑激素的脉冲延迟，因为光又会抑制褪黑激素。

Andrew Huberman:

安德鲁·休伯曼：

Now the other thing is many people wake up in the middle of the night because of anxiety or because they have to use the restroom.

现在另一件事是许多人因为焦虑或因为必须上厕所而在半夜醒来。

It's perfectly fine to flip on the lights, but keep the lights dim.

打开灯是完全可以的，但保持灯光昏暗。

But if you flip on those lights, try and flip them off as soon as possible and try and get back into bed.

但如果你打开这些灯，请尝试尽快将它们关闭，然后尝试回到床上。

And if you have trouble falling asleep again and you absolutely need to sleep, that's where these NSDR, these non-sleep deep rest protocols, can really be beneficial.

如果您难以再次入睡并且绝对需要睡眠，那么这些 NSDR（这些非睡眠深度休息方案）确实可以发挥作用。

Even though the NS, the non-sleep part, might make you think that they will prevent you from falling asleep, rather than trying to fight your mind, trying to fight anxiety, which is always a terrible thing to do — I always say it's very hard to control the mind with the mind; look to the body.

尽管 NS，非睡眠部分，可能会让你认为它们会阻止你入睡，而不是试图与你的思想作斗争，试图对抗焦虑，这总是一件可怕的事情 - 我总是说用思想来控制思想是非常困难的;看看身体。

And that's what NSDR scripts do.

这就是 NSDR 脚本的作用。

Things like yoga nidra, even the sleep hypnosis, done in the middle of the night if you wake up and want to fall back asleep, oftentimes, will help you fall back asleep immediately.

像瑜伽休息术，甚至睡眠催眠这样的事情，在半夜醒来并想重新入睡时进行，通常会帮助您立即重新入睡。

Andrew Huberman:

安德鲁·休伯曼：

And if they don't, they will at least put your brain and body into a state of deep relaxation that more closely mimics the sleep state that you ought to be in than the awake, ruminating, stressing about the fact that you're not sleeping state.

如果他们不这样做，他们至少会让你的大脑和身体进入一种深度放松的状态，这种状态更接近于你应该处于的睡眠状态，而不是清醒的、沉思的、强调你没有睡觉的状态。

So if you wake up in the middle of the night, really try and get back to sleep.

因此，如果您在半夜醒来，请务必尝试重新入睡。

And if you can't do that by doing, for instance, long-exhale breathing, which can work, use some other tool of the body to shift the mind.

如果你无法做到这一点，例如，长呼气呼吸（可以有效），请使用身体的其他工具来改变思想。

And the tools that I'm recommending are of the non-sleep deep rest variety.

我推荐的工具属于非睡眠深度休息类型。

So now we've essentially traveled around the clock, so to speak, from the time where one wakes up, until the time they start working, until the time they exercise, eat lunch, do an NSDR, head to sleep, get to sleep, maybe wake up, get back to sleep, et cetera.

所以现在我们基本上是昼夜不停地旅行，可以这么说，从一个人醒来的时间，直到他们开始工作的时间，直到他们锻炼、吃午餐、做 NSDR、睡觉、入睡、也许醒来、重新入睡等等。

Andrew Huberman:

安德鲁·休伯曼：

I want to emphasize that although people's schedules vary, most people are doing more than one or two work bouts per day.

我想强调的是，尽管人们的日程安排各不相同，但大多数人每天都会进行一到两次以上的锻炼。

And, indeed, I'm doing more than one or two work bouts per day.

事实上，我每天要做的训练不止一两次。

I really emphasize that morning 90-minute work block, because I think most people would agree that there's a portion of each day in which we need to do the hardest thing or the most important thing or the thing that demands the most of our cognitive self.

我真的很强调早上 90 分钟的工作时间，因为我认为大多数人都会同意，每天都有一部分时间我们需要做最困难的事情或最重要的事情或最需要我们认知自我的事情。

I position that early in the day, and I position everything around that, in order to ensure that it happens and that it happens with the highest degree of efficiency.

我在当天早些时候就定位了这一点，并围绕它定位了一切，以确保它发生并且以最高效率发生。

And yes, I make sure that it happens every day.

是的，我确保这种情况每天都会发生。

And that brings about two other important points.

这带来了另外两点。

Andrew Huberman:

安德鲁·休伯曼：

First of all, we do have this thing called weekends, and I tend to take one day off per week, not both, much to the dismay of people in my life and Costello.

首先，我们确实有周末这个东西，我倾向于每周休息一天，而不是两者都休息，这让我和科斯特洛身边的人感到沮丧。

But nonetheless, there is something called weekend drift, which is that we can be very regimented on a Monday or a Tuesday, and then even if we're good about maintaining a schedule Wednesday, Thursday, Friday, et cetera, most of us, I would hope, would alter their schedule somewhat on the weekends in order to recover and get some additional rest.

但尽管如此，有一种叫做“周末漂移”的东西，即我们可以在周一或周二非常严格，然后即使我们善于维持周三、周四、周五等的时间表，我希望我们中的大多数人会在周末稍微改变他们的时间表，以便恢复并得到一些额外的休息。

Andrew Huberman:

安德鲁·休伯曼：

And I want to emphasize, I absolutely do that.

我想强调，我绝对会这样做。

I take one day per week where I go full Costello, where I essentially do nothing in a structured way.

我每周都会抽出一天时间去完全科斯特洛，基本上什么都不做。

At least if I have my way, I'm not making any plans.

至少如果我有办法的话，我不会制定任何计划。

I'm completely free to explore what I want to do and when I want to do it.

我可以完全自由地探索我想做什么以及何时做。

That's not the way life works out.

生活不是这样的。

Oftentimes there are social engagements and other things that get in the way or that I enjoy, and that breaks up the day.

经常会有社交活动和其他事情妨碍我或我喜欢这些事情，这会打破这一天。

But I do take rest.

但我确实休息了。

I don't think that one has to follow the same schedule every single day.

我不认为人们必须每天遵循相同的时间表。

However, I do think there are a few things that people should do every single day, if possible.

然而，我确实认为，如果可能的话，人们每天都应该做一些事情。

And those are get morning sunlight, because if you don't, your circadian rhythms and your health, et cetera, and your mood are going to start to drift, and to try and get sleep on a regular basis.

这些都是早晨的阳光，因为如果你不这样做，你的昼夜节律和你的健康等等，你的情绪就会开始漂移，并尝试定期入睡。

Andrew Huberman:

安德鲁·休伯曼：

And of course, some of the greatest of things in life happen after 10:00 p.m.

当然，生活中一些最伟大的事情发生在晚上 10:00 之后。

And some of those even involve sleepless nights of various kinds.

其中一些甚至涉及各种不眠之夜。

I certainly don't want to discourage people from having a social life, or from having a robust party life, if that's your thing, or for enjoying life, because that's certainly one of the main things that we should all be pursuing, is to enjoy life.

我当然不想阻止人们享受社交生活，或者阻止人们享受活跃的聚会生活（如果这是你的事情），或者享受生活，因为这当然是我们所有人都应该追求的主要事情之一，那就是享受生活。

The only point I want to make about sleep is that if you happen to stay up late, it's still best to get up at your regular wake-up time.

关于睡眠我想说的唯一一点是，如果你碰巧熬夜，最好还是在正常的起床时间起床。

It's a very simple solution to a problem that a lot of people have, which is they stay up till 2:00 or 3:00 in the morning, and then they tend to sleep late, and then it tends to disrupt their rhythm.

这是一个非常简单的解决方案，解决了很多人都面临的问题，即他们熬夜到凌晨 2:00 或 3:00，然后他们往往睡得很晚，然后这往往会打乱他们的节奏。

Try on most days and most nights to wake up at more or less the same time, and try to go to sleep at more or less the same time.

尝试在大多数白天和大多数晚上在大致相同的时间醒来，并尝试在大致相同的时间入睡。

Andrew Huberman:

安德鲁·休伯曼：

In fact, I was talking to Matt Walker about this recently, and he was also surprised to see these new data, and I was surprised to see these new data that emphasize that if you get a poor night's sleep, or if you're up late the previous night for good reasons, many people feel like they just want to go to bed early the next night.

事实上，我最近正在和马特·沃克谈论这个问题，他也很惊讶地看到这些新数据，我很惊讶地看到这些新数据强调，如果你晚上睡眠不好，或者如果你前一天晚上因为充分的原因而睡得很晚，很多人会觉得他们只想第二天晚上早点睡觉。

But it turns out that's not the best thing to do for your immediate and long-term health.

但事实证明，这对于您的近期和长期健康来说并不是最好的做法。

Try and stay up to the point where you would normally stay up and then get to sleep.

试着熬夜到你通常熬夜的程度，然后就去睡觉。

If you go to bed a couple hours earlier, it's probably not going to kill you, but try to not go to bed, for instance, at 6:00 p.m.

如果您提前几个小时上床睡觉，可能不会要了您的命，但请尽量不要在下午 6:00 上床睡觉。

because you were up the entire night before.

因为你前一天晚上都没睡。

That can really be disruptive.

这确实具有破坏性。

Andrew Huberman:

安德鲁·休伯曼：

The other thing I want to emphasize is that even though that morning 90-minute work block is so vital, of course there's a second work block.

我想强调的另一件事是，尽管早上 90 分钟的工作时间段如此重要，当然还有第二个工作时间段。

And in fact, I described one in the afternoon after the NSDR.

事实上，我在 NSDR 之后的下午描述了一个。

For me, that's Reveri Hypnosis.

对我来说，这就是 Reveri 催眠。

There's a 90-minute work block in which I drop in again in a no-Internet-connection, no-phone-kind of way, to complete some work that's important to me.

有一个 90 分钟的工作时段，我会以一种没有互联网连接、没有电话的方式再次过来，完成一些对我来说很重要的工作。

Andrew Huberman:

安德鲁·休伯曼：

So combined, that's just three hours of focused work, which may not seem like a lot, but if you were to dissect your day and kind of look at the arc and structure of your day, I'd be willing to bet that if we added up the total period of time in which you were in what Cal Newport would call "deep work," really focused, dedicated work, that it would probably amount to about three or four hours.

所以加起来，这只是三个小时的专注工作，看起来可能不是很多，但如果你要剖析一下你的一天，看看你一天的弧线和结构，我愿意打赌，如果我们把你从事加州纽波特所谓的“深度工作”的总时间加起来，真正专注、专注的工作，它可能会达到大约三到四个小时。

If you can squeeze in another 90-minute work block, or if you can get four 90-minute work blocks, well then, more power to you.

如果你能再挤出一个 90 分钟的工作时间段，或者如果你能得到四个 90 分钟的工作时间段，那么，你就会更有动力。

But I think most people find that one or two of these really deep, focused 90-minute work blocks are about what one's schedule and even mind can handle.

但我认为大多数人发现，其中一两个真正深入、专注的 90 分钟工作块是关于一个人的日程安排甚至头脑可以处理的事情。

Andrew Huberman:

安德鲁·休伯曼：

And of course, throughout the day, there are other things happening.

当然，这一天还会发生其他事情。

Outside of those 90-minute work blocks, I'm checking my text messages, I'm checking my email, I'm responding to various demands.

在 90 分钟的工作时间之外，我会查看短信、电子邮件、回复各种需求。

I'm working and tending to life.

我一边工作一边照顾生活。

So while I've carved some boundaries, or delineated some boundaries, around those work blocks, and I'm certain that if you do too, you will benefit from them, they are certainly not the only periods of time each day in which I, or I believe other people, should be trying to learn or trying to focus.

因此，虽然我在这些工作块周围划定了一些界限，或者划定了一些界限，并且我确信如果你也这样做，你会从中受益，但它们肯定不是每天我或我相信其他人应该尝试学习或集中注意力的唯一时间段。

And I want to emphasize that even though my job is to discover knowledge and distribute knowledge because I'm a scientist, I realize that 90-minute work blocks of the sort that I'm describing may not apply specifically to the kinds of work you do, if you're an artist or a sculptor or you build furniture or whatever it is that you happen to —you teach children or they teach you — whatever it happens to be.

我想强调的是，尽管我的工作是发现知识和传播知识，因为我是一名科学家，但我意识到我所描述的那种 90 分钟的工作块可能并不特别适用于你所做的工作类型，如果你是艺术家或雕塑家，或者你建造家具或任何你碰巧做的事情 - 你教孩子或他们教你 - 无论它碰巧是什么。

Andrew Huberman:

安德鲁·休伯曼：

Of course, please adapt and modify what I've described today in ways that best serve you and your schedule.

当然，请以最适合您和您的日程安排的方式调整和修改我今天所描述的内容。

What I've tried to do is provide you a picture of the 24-hour schedule that I follow and why I do certain things at particular times, and why I do those particular things.

我试图做的是向您提供我遵循的 24 小时时间表的图片，以及为什么我在特定时间做某些事情，以及为什么我做这些特定的事情。

And I've really tried to emphasize the scientific rationale behind those things, the peer-reviewed data.

我确实试图强调这些事情背后的科学原理，即同行评审的数据。

In some cases, I pointed out the specific papers.

在某些情况下，我指出了具体的论文。

In other cases, I've referred to large bodies of work that support these practices.

在其他情况下，我提到了支持这些实践的大量工作。

When I say large bodies of work, I'm a big fan of looking to the scientific literature and asking, "Where is the center of mass for a particular topic?" For instance, where there 50 or a hundred or a thousand papers that, for instance, support morning light viewing in order to optimize melatonin secretion later in the day, cortisol secretion early in the day, mood, metabolism, et cetera?

当我说大量的工作时，我非常喜欢查阅科学文献并询问“某个特定主题的质心在哪里？”例如，哪里有 50 或 100 或 1000 篇论文支持晨光观看，以优化当天晚些时候的褪黑激素分泌、当天早些时候的皮质醇分泌、情绪、新陈代谢等？

Andrew Huberman:

安德鲁·休伯曼：

If one were to put into PubMed "light metabolism and mood," you would literally get tens of thousands, maybe even hundreds of thousands, of studies.

如果有人将“光代谢和情绪”纳入 PubMed，你实际上会得到数万甚至数十万的研究。

So when I say the center of mass, what I've really tried to do is examine the literature and figure out where there's a sort of a directive protocol that emerges from all these various studies that used, in some cases animals — in many cases humans, and explore different, what we call, dependent variables.

因此，当我说到质心时，我真正想做的是检查文献并找出从所有这些不同的研究中出现的指导协议，这些研究在某些情况下使用动物 - 在许多情况下使用人类，并探索不同的，我们所说的因变量。

Some studies we're looking at effects on blood sugar, other on mood.

我们的一些研究着眼于对血糖的影响，另一些研究则着眼于情绪的影响。

So I hope that makes clear why, the rationale behind what I provided today.

因此，我希望能够清楚地说明原因以及我今天提供的内容背后的基本原理。

Andrew Huberman:

安德鲁·休伯曼：

If you're learning from this podcast and enjoying it, please support us by subscribing to the YouTube channel.

如果您正在学习此播客并喜欢它，请订阅 YouTube 频道来支持我们。

There at YouTube, you can also provide comments and feedback.

在 YouTube 上，您还可以提供评论和反馈。

We use that feedback to inform future episodes.

我们利用这些反馈来为未来的剧集提供信息。

In addition, please subscribe on Apple and Spotify, and on Apple, you have the opportunity to leave us up to a five-star review, as well as to leave us written comments.

此外，请订阅 Apple 和 Spotify，在 Apple 上，您有机会给我们留下五星级的评论，以及给我们留下书面评论。

If you're not already following us on Instagram, please do.

如果您还没有在 Instagram 上关注我们，请关注我们。

There I provide short tutorials on neuroscience and neuroscience-based tools on a frequent basis.

在那里，我经常提供有关神经科学和基于神经科学的工具的简短教程。

Andrew Huberman:

安德鲁·休伯曼：

Please also feel free to join our Neural Network.

也请随时加入我们的神经网络。

The Neural Network is a free resource newsletter that I provide each month that has protocols and resources, all zero cost.

神经网络是我每月提供的免费资源通讯，其中包含协议和资源，全部为零成本。

You can find it at hubermanlab.com.

您可以在 hubermanlab.com 上找到它。

Another great way to support us is by checking out our sponsors.

支持我们的另一个好方法是查看我们的赞助商。

We only work with sponsors whose products we absolutely love.

我们只与我们绝对喜爱其产品的赞助商合作。

And if you want to support us, please check out their websites.

如果您想支持我们，请查看他们的网站。

The links to those websites are in the episode caption.

这些网站的链接位于剧集标题中。

And last but 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。

PART 3 OF 3 ENDS

第 3 部分（共 3 部分）结束